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What Is A Workout Log?


Over the years I’ve had a lot of clients who wanted to track their progress in detail, record every session and every exercise they’ve done.

I’ve always advised that it seems like too much work, that they have me to take care of this, that it’s not that important, and that there are different aspects of training they should focus on.

I used to refer them to an app they could download on their phone or to Amazon if they really wanted to have something in their hands. You know – kind of ‘have a look if you like anything and get one that works for you’.

What happened was that a lot of my clients and people I know and train with resorted to making their own logs. That’s where I thought to myself – maybe it’s not just to write some numbers down. Maybe there is more to this than knowing what they’ve done each day.

I decided to ask around to find out what’s the real reason for keeping a fitness journal and boy was I surprised…

Every single one of us is a very special human being who has different goals, needs, and ideas. After speaking to lots of my friends and clients it turns out that keeping a log helps them track their goals, see their progression, compare their measurements from weeks before, motivates them and much much more!

Majority of ultra successful people will tell you that you should write your goals down, like pen and paper carried more weight than any phone app or just thinking about it in your head. If this is true then why not apply this to your training and nutrition?

Why not use all resources available to maximise efficiency?

I always try to put myself in other people’s shoes to have a better understanding of what they think and ultimately need so I can help them achieve these goals (I recommend everyone does that, it makes us more empathetic and caring which is what the world needs more of).

Taking all of this into consideration I decided to create a workout log that covers 90 days worth of training and I must say I’m HYPED!


Well, a lot of feedback I’ve received was that most of them are either too packed with stuff you don’t really need. The rest of them seemed poor in terms of design and information provided. None of them seemed to strike a balance between all these factors.

I strongly believe that a workout journal should have these two points as their core:

  1. It should be easy to fill out and navigate. You should focus on the exercises instead of trying to figure out where to log particular bits and pieces.
  2. It should be useful to you. There is a ton of information on every topic out there which is both good and bad. How do you know if what’s in there can be trusted? I’m a REPS certified personal trainer and my only goal is to help, educate, and motivate people to be their best selves. You can trust the information contained in my logs to be true. It has only one purpose – to help you.

The log is now available at Amazon, you can follow the link below to see it for yourself. I’m sure you’ll love it as it’s been designed by a personal trainer with people like you in mind.

Click HERE to get the workout log!

How To Lose Weight Without Exercise


LOL. I didn’t know this was such a hot topic! In simple words – YES, it is possible but before I tell you how to go about it let me tell you this.

I get a TON of questions on how to lose weight at home, how to lose weight on legs, arms, hips, thighs, face, or even how to lose weight without exercising.

If I wanted to come up with a list of what I’m being asked on this topic I could go on for hours. How to lose weight quicker? Can I lose weight by walking? Sometimes it drives me crazy (just a bit tho).

But why is that so many of us want to actually lose weight?

This seems to be pretty straightforward – we want to look good and feel good in our own bodies, end of story.

What gets on my nerves though is that more and more people are looking for a ‘quick fix’, an easy way. This doesn’t apply just to fitness but to pretty much everything in our lives now.

We live in an age where instant gratification is very real, we want things and we want them NOW. Want a new phone? Ordered, next day delivery. Want something to eat? Gone to the shop downstairs and got it. Watching youtube and something freezes for 3 seconds -we lose our shit!

Nothing worth having comes easy, I just wish more people realised it.

You won’t get an amazing body by doing NOTHING, however there are some tips I will share with you that will help you lose weight without exercise (and no, this is not a joke as you actually CAN lose weight with no exercise at all).

1. Count calories

If you really want to lose weight you must pay attention to what you eat, there is no other way. If someone told you differently I call it bullshit.

Whether you write everything down in a nutrition log or use an app on your phone – you need to know how much food you actually consume on a daily basis.

Find out your caloric maintenance level using an online calculator and then deduct about 10% from that number. That will put your body in a caloric deficit where you will start using stored fat for energy. Revise this once a week at the same time of the day and adjust if necessary – if you’re not losing weight then subtract more calories. If you’re losing weight too fast, get some more food in.

It’s all about caloric balance and without this you won’t go far. You can change your body with nutrition only without any exercise, while you cannot change your body with exercise only without a nutrition plan.

2. Drink more ( mainly water)

This is a big one. It’s easy to mistake hunger for thirst as the sensation we feel is pretty much the same. Try to replace any sugary drinks with water where possible or with sugar free alternatives. It’s not sustainable to drop everything and just switch to water, you won’t stick to it for long.

Like drinking coca cola? Go for diet coke. Energy drinks? Opt for the ‘zero’ versions. Using a lot of sugar with tea or coffee? Swap it for stevia, xylitol, or any other 0 kcal alternatives. I don’t want you to kill yourself just to lose a few pounds and then put it back on, make these choices your lifestyle habits so you can enjoy the results for the rest of your life.

3. Eat more veggies

Out of all the foods these will have a huge impact on your portion sizes. Vegetables take plenty of space on the plate, take a bit of time to go through, and majority of them are low in calories.

Vegetables also have great amounts of micro elements which are difficult to get from any other source.

4. Plan your meals

This is an amazing way to control what you eat. Whether you cook it yourself or get a ready meal, make sure to plan it.

Grabbing something on the go? You probably won’t have an idea what’s actually in that meal and this is one of the biggest pitfalls people fall into. They don’t realise how many calories are there in what they eat.

Having a plan is crucial to success in any field!

5. Eat more fibre

Fibre moves through your digestive track slower keeping you feeling full for longer.

Whole grains, vegetables, nuts, and fruit are an excellent source of fibre. Make sure to get plenty of it as its satiety boosting properties can not only help you lose weight but also control it once you get down to the weight you want to maintain.

6. Add some activity to your day

I know, I know… it was supposed to be an exercise-less post but give it a go. Honestly. I’m not talking about anything extreme, intense, or competitive. Try walking, hiking, cycling, rollerblading, or skateboarding – just get your body moving.

Firstly, it will greatly boost weight loss while combined with a nutrition plan. Secondly, your body will thank you as all the processes that take place within it will be more efficient which is key to longevity.

7. Get more sleep

Sleep is King. Or Queen. Whichever you prefer to call it. It’s amazing for your body so make sure you get enough of it.

Poor sleeping habits influence your hormonal system which in turn will deregulate your metabolism. When your hormones are out of balance it can cause you to have these ‘cravings’ that everyone talks about.

You probably think that ALL OF THIS is easier said than done and I 100% agree with you. It might feel overwhelming, like you didn’t know where to start and how to make sure you’re doing the right thing.

Feel free to get in touch to discuss anything fitness related (no worries, I’m a REPS certified personal trainer with years of experience, I know what I’m doing)

10 Reasons Why Water Is Important


If you’re anything like me (and I believe you are) we’re both tired of listening to people say: YOU NEED TO DRINK WATER! WATER IS THE MOST IMPORTANT THING EVER! 😑

Oof, this shit is intense. Drinking water has become the subject where instead of being willing to listen we just get annoyed, isn’t it? We all do that, we shut ourselves down from listening any further. Why?

We all know it’s vital, we all know we should be drinking more. We also know that water makes up around 60% of your body and 90% of your brain. We also know that hydration is essential for your body to function at all, let alone function optimally. It’s so obvious, yet so little people monitor their water intake and ensure they get enough!

That the above is so obvious that your brain haven’t even registered what was up there. That’s why I included another 10 reasons why you should reach for that glass and down it right now.

1. It prevents dehydration

Duh! Like this was something you didn’t know. Even though it’s self explanatory a lot of times our bodies don’t get enough water and get dehydrated, which can be dangerous at times. Can you imagine that severe dehydration can cause seizures, brain swelling, kidney failure, or even death? That’s mental!

2. It regulates body temperature

That’s right, if it wasn’t for water you wouldn’t be able to sweat and your body temperature would keep rising. That’s why staying hydrated during physical activity or in hot environments is even more important.

3. It aids digestion

Drinking water before, during, and after a meal can help your body break the food down. This way you can digest food more effectively which could help you make the most out of the nutrition you intake.

4. It helps create saliva

Water + electrolytes + enzymes + mucus = saliva. Easy equation but why does it even matter? Well, saliva is essential for the digestive processes as it starts breaking down solid food and it keeps your mouth healthy. Whenever you feel your mouth going dry you’re getting 1st sign of dehydration and it’s high time you drank something.

5. It helps remove waste

Sweating, urinating, bowel movements- it’s all possible thanks to water. Sweat regulates body temperature when you exercise and lost water needs to be replaced (again, drink more water.) Your gut and kidneys work hard to remove waste from your body and that wouldn’t be possible without proper hydration too.

6. It protects spinal cord, joints, and tissue

Everything in your body is lubricated with water so if you want to keep them safe and avoid any discomfort you know what to do.

7. It helps improve performance

When you exercise you sweat a lot and this water has to be replaced. Ever tried to push through a hard workout without getting enough water? Imagine all that water coursing through your body removing waste, binding water in the muscle, increasing blood volume, and much much more. It’s critical!

8. It helps absorb nutrients

Not only water helps with breaking the food down, it also helps dissolve some vitamins, minerals, and other nutrients.

9. It helps lose weight

Yes, you’ve read that one right. There is a ton of studies linking higher water intake with fat loss.

10. It helps your body fight illness

Well hydrated body means well functioning system where waste is excreted properly and there is no buildup of toxins that weaken your body.

But how much is enough?

This is a tricky one. We’re all different and we have completely different needs when it comes to everything- including training and nutrition. However, you should be conscious of how much water you consume on daily basis as it is crucial for your overall health.

Most people reach for something to drink when their mouth gets dry but that means that you’re already dehydrated. Instead, try to drink a glass of water every hour throughout the day, even if you don’t really feel like you might be thirsty. This will ensure your body got plenty of water to work with to keep homeostasis (balance state.)

Water intake from food counts too but I wouldn’t really recommend tracking it. This will get too complex too quick, simply focus on getting enough beverages during the day to ensure you’re well hydrated.

How to make sure I’m on top of my water?

  • Have a bottle of water with you everywhere you go when you know you will be away for quite a long time without easy access to it
  • Keep track of your intake throughout the day, like I said a glass of water every hour will do the job
  • Plan it- divide your day into smaller blocks and ensure you had your needed amount of water per block (I have 3 reference points- I make sure I drank my water by 12pm, 6pm and midnight. Try it!)

You might think ‘what the actual hell! All of that about water?’

Actually, yeah. That and much, much more.

Water in itself is a vast topic where you could read and watch hours of material on how it affects every single process that takes place in your body. Leave that for scientists, you yourself make sure you get that glass per hour or whatever you figured out your daily need is and stick to it!

The Benefits Of Protein (And Why You Need It)


Together with carbs and fats, protein is a macronutrient which means your body needs relatively large amounts of it. You store carbs as glycogen in your muscles and liver, you store fat underneath your skin, but there is no storage of protein which your body can go to when it needs it. That’s why it’s so important to get some protein in with every meal.

It’s a no brainer- everyone knows (or at least should, but I’m not judging) that you need protein to build muscle. But have you ever thought you need protein to both build and maintain muscle mass? If you want to find out what’s the hype on protein, keep reading as I will break it down for you so you can get a good idea on why everyone needs it, including you too.

Protein is the second most abundant compound in the human body, following water. Most of it would be muscle, skin, blood, and bones. This itself should make you think that providing your body with protein is crucial. It also provides around 10-15% of energy to your body and this can go up if you don’t consume enough of other nutrients.

Think about this- you’re trying to lose weight, you cut off some foods you were eating to get into caloric deficit. What happens?

You start losing weight, HOORAY!

But wait! You wish it was that simple, don’t you? What really happens is you start losing water, glycogen storages get depleted, and your body starts consuming any reserves to keep functioning. This means getting into fat storages we want to get rid of but also our muscles.

Yes, sadly our bodies break down muscle tissue to get energy as well *sigh*

That’s why when you look at someone very lean, you can see they aren’t really muscular. They are simply low on body fat so their muscles start showing (no matter what size they might be.) Muscles are always there, the only difference in whether you see them or not is the body fat level.

In order to avoid it, you need to provide enough protein for your body to maintain or build muscle on top of managing carbohydrates and fats (according to your goals.)

What’s the recommended daily intake? Well, here it gets problematic due to all the recommended daily intake guidelines but I’m here to make things easier.

Aim to get around 0.8g per pound of bodyweight (that’s about 1.7g per kilogram.) It’s a decent level that everyone should be aiming for that would enable you to keep the muscle you worked so hard to get. With such an amount there is also no need to worry that it would affect your digestive tract (unless you have any prior health conditions.)

I’ve recently read that the current protein consumption in the UK is 88g for a male and 64g for a female. The article proudly stated that this is more than sufficient for an average person and it actually exceeds the Dietary Reference Values for protein.




88g for a male. To put things in perspective- I aim to eat 50g-60g of protein per meal, five times a day. That gives me something around 250g per day. Compare it to the 88g and you’ll know why I’m surprised.

Before you lose your shit- I’m not a pro bodybuilder, I’m a middle aged male who is physically active and this is simply what my body needs to be able to build some muscle. My caloric surplus is around 200 calories meaning I could be eating even more protein if I wanted to grow more aggressively! Now think about pro bodybuilders getting these numbers up to 350g-400g or even more… you get the idea.

Now, I understand that not everyone is a bodybuilder or that maybe you don’t want to get TOO BIG while dieting but trust me, you WON’T. Tell you what- there are millions of people trying extremely hard to get bigger with no result and there you are afraid that eating more protein will harm you?

Really? You believe that?

It takes days, weeks, months, and years of hard work and dedication for that to happen so don’t worry. Instead, focus on providing your body with enough nutrients it needs on a daily basis to stay healthy and strong for life.

(pssst. hey! let me tell you a secret- if you’re thinking right now that I’m telling everyone to eat more protein and train in the gym you’re bloody right I am! I strongly believe everyone on this planet should be using strength training to battle the effects of ageing. It’s a common misconception to think that we stay the same, or ‘maintain’ our physical bodies. You get older every moment, every minute, every hour, every day, which also means you get weaker. Simple takeaway from this is- you either work hard to get stronger or you get weaker by doing nothing; there is no in between.)

I sometimes catch myself wondering what’s the best source of protein. I decided to leave a list of 6 best choices below so you have a reference (even though I know you’re really smart and conscious about it πŸ™‚

  • Fish
  • Poultry
  • Beans
  • Eggs
  • Nuts
  • Whole grains

Good thing about protein-rich foods is that they will make you feel fuller than foods rich in carbohydrates or fat. Including a lean source of protein with a meal can help to minimise feelings of hunger and decrease overall energy intake.

There you have it!

Hope you got some useful information from the above. If there is anything you disagree with, that’s good! Disagreements create opportunities to discuss and connect which is why I do it in the first place.

If you’d like to get in touch with any questions about protein or anything else feel free to visit my website and get in touch!

Why Everyone Says That Carbohydrates Are Sooooo Bad?


Whenever I hear this I’m pumped! I grab some beef jerky or protein bites (GOD FORBID ANY POPCORN, THAT WOULD BE CARBS) and listen.

β€˜Ahh yes, this is going to be a good one!’

You’ll see experts in every comment section, every corner of the street, every discussion about food, basically EVERYWHERE saying that carbs are evil. Carbs will make you fat. Eating bread is basically a suicide mate, might as well jump in front of a bus.


I keep asking myself the same question but the answer seems to be very simple- lack of knowledge.

It’s the case in a massive number of instances- people talk shit about something without having a clue what they are actually talking about. They feel the need to give their opinion even though they have no background or education in the field. That’s mental!

This causes the internet to be a source of great amounts of information available for free and the biggest trash can even known to man. Both at the same time. It’s extremely hard to sieve through the vast ocean of information only to find bits and pieces you can benefit from.

Luckily, there are people who are professionals on the subject so you don’t have to do the guesswork. I myself got certified in personal training and nutrition a few years back because there was too much information out there that confused me. I was sick of reading dozens of articles and watching hours of videos saying completely different things where the person claimed to be β€˜the expert.’

Most of it was bullshit. I tried a lot of different things and barely anything worked. That’s how I lost a few good years of my life on trying stuff that doesn’t work. My problem was- I lacked knowledge.

So, back to the root of all evil (carbs)- they are not bad if you eat them in moderation (given you have no health conditions like coeliac disease, then it’s a completely different story.)

It’s like everything- if you eat too much of anything, it will make you gain weight. Doesn’t matter what it is! If you go into caloric surplus, you will get fat. FACTS!

Too many carbs = caloric surplus = weight gain.

Too much fat = caloric surplus = weight gain.

Too much protein = caloric surplus = weight gain.

You get it?

In fact, opposite to what a lot of people preach (that carbs are bad) they are crucial to proper functioning of your body.

The body breaks down most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream, and with the help of insulin it travels into the cells where it can be used for energy.

That’s how you fuel your workouts. The body breaks down most carbohydrates from the foods we eat and converts them to glucose which is the main source of fuel for our cells. When the body doesn’t need to use the glucose for energy, it stores it in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules called glycogen. When the body needs a quick boost of energy or when it isn’t getting glucose from food, glycogen is broken down to release glucose into the bloodstream to be used as fuel.

It’s also how you replenish glycogen levels. After intense physical exercise your glycogen levels will be depleted and the first step in the regeneration process is to replenish these stores. Once this takes place your body can start the repair process.

What does your brain have to do with this? Well, let me explain. It’s estimated that when fuelled by carbohydrates, the brain needs roughly 110-145 grams of glucose (from the breakdown of carbs you eat) per day in order to function optimally. If you think you don’t need carbs, think again.

In 3 seconds experts will pop from around the corner (again *sigh*) losing their shit that carbs are not the only source of glucose for your body.

I agree!

Don’t get me wrong, your body is extremely smart and can convert both protein and fats into glucose, however it’s slower and not really efficient. If you’re into sports or any sort of training, you know that efficiency is the key.

One more thing to bear in mind is that we are all different and our bodies prefer different types of foods. As much as I’m not a fan of the keto diet, if someone feels well and feels that it works for them, let them do it. At the end of the day both diet and training should be suited to the individual, not based on someone’s opinions.

To sum up- eat carbs, eat them in moderation just like everything else.

You don’t have to cut pasta, bread, or pizza from your life in order to lose weight. You also don’t have to stuff yourself with rice and broccoli to gain muscle. These are two extremes that create this perception that a healthy, good looking body is just for the chosen ones and it certainly means you should not come closer than 2 feet to carbs in any shape or form. Otherwise you might start storing fat because blah blah blah (some diet BS) is the only thing to go.

Make conscious decisions of what you eat and how much you eat and you’ll be perfectly fine.

Feel free to visit for more information and support in achieving your goals.

Have a great one wherever in the world you might be tuning in from right now!

This Is Why You Should Count Your Macros


Do you ever think about what you eat throughout the day?

Most of you will scoff and say ‘WELL OF COURSE I DO.’

Before you lose your shit, let me say that I’d definitely agree! I’m super happy to see that more and more people are getting conscious about what they eat on a daily basis. Sometimes it’s because they feel the pressure to eat healthier to look better, but sometimes it’s just because they want to feel good in their bodies and that’s absolutely amazing.

No matter what your motivations are, counting what you eat throughout the day might not be the easiest task. How do I know how much protein I need? How do I know which fats to choose? How do I know how many calories in this iced coffee?

If you’re a bodybuilder you got this all figured out. You know everything about it as your life revolves around making sure you fuel your body with the right types and amounts of foods at the right time.

For anyone else, anyone who thinks this is some sort of magic, don’t give up just yet. There are still some guidelines you can follow in order to get your nutrition to another level without tracing every single calorie that you consume.

We’ll start with dividing the food you eat into 4 categories:

  1. Protein (4 kcal per 1g)
  2. Carbohydrate (4 kcal per 1g)
  3. Fat (9 kcal per 1g)
  4. Alcohol (7 kcal per 1g)

Surprised about the last one? I bet most of you are. Almost no one expects number 4. Please, please, PLEASE note that it’s there just to raise awareness (not for you to start including it in your daily intake.)

You can straightaway see yourself that fat and alcohol are higher in calories. What does that mean? Exactly what you think it does- you should be more aware when you consume either of them. You also know that they are both liquid so it’s easier to eat or drink a lot without feeling satiety.

There is a quick fix to this- think of your meal in terms of having everything you need- protein, carbohydrates, and fats (not necessarily alcohol though.)

Build your meal around protein- it’s the building block of your body. No matter who you are, what you do, how much energy you need, or what type of lifestyle you live. You. Need. Protein. This can come from various sources- meat, fish, eggs, vegetables, dairy, nuts, supplements, etc. We’ll make it around 1/4 of your plate.

Once you have a decent portion of protein you can then think in terms of carbohydrates. These would be pastas, potatoes, rice, oatmeal, fruit, bread. Let it take up about 1/4 of your plate, just like protein.

Protein and carbs in place- time for some veg. You’re correct here again- vegetables are classed as carbohydrates but here we’re talking about veg that is low in calories so you don’t really have to count them- spinach, broccoli, cauliflower, peppers, kale, green peas, asparagus. These will provide you with micronutrients you need (vitamins and minerals) which are crucial in a healthy, balanced lifestyle. Get those to fill up the remaining 2/4 of your plate.

Now what about fats? Well, if you’ve used fat to prepare your meat, you’re fine. Fries? Got fat there already. Any sauces with fat in them? Thought so. It’s one of the most important things to keep an eye on as just a spoon of fat can add over 100 calories into your meal. One bloody spoon! These add up quickly and a fatty burger with fries on a night out can have around 40-50g of fat itself. That’s 360-450 calories in fat only! Sick!

However, if you haven’t used much fat to prepare your food- drizzle some olive oil on it, add half an avocado to your meal, add some nuts for flavour. Stick to the healthy fats (you can find more info on those in one of my blogs) and you’ll be sweet.

Everyone should follow some sort of a guideline when thinking about the food they eat throughout the day. Plan it, there is nothing wrong with it. Preparing some food in advance is a great practice too. See what fits your lifestyle and needs and work with it.

Most importantly- make a commitment to be more conscious of what and how much you eat. Once you do that, keep going. After a few days or weeks you’ll notice how your mind switches and how much attention you pay to what you eat. You’ll start telling other people that their food is too fatty or it lacks a solid protein base.

Although it might sound annoying, it’s perfectly fine. You’ll be spreading awareness and you never know how many people you can influence in a good way. That’s what it’s all about!

Take care of your body. It’s the only one you’ve got.

Damo PT (and hundreds of other people too lol)

How To Improve Your Body With These 5 Healthy Habits


Take care of your body. It’s the only one you’ve got.

Damo PT

I’m sure that 474 936 people said that before me but this one hits home for me.

If you want to call your lifestyle healthy, you need to have the foundation that will support this claim. Otherwise you’re simply lying to yourself (sorry not sorry.)

I’ll take you through 5 best habits that you can start implementing straightaway that will boost your mood, immune system, and energy levels immediately. Do this and you will thank yourself for the rest of your life.

A lot of people I train say they’ve tried everything and nothing seems to work. Apart from asking them to tell me exactly what they tried (to show them they still got plenty of things to try) I feel for them because they usually fall for ‘diets.’ We all do.

If you’re looking for a short term trick- leave this page now.

And I mean it- NOW.

It’s not for you.

You still there?

Good, enjoy reading on πŸ™‚

The hard truth is that in order to change your body physically, you need to implement life lasting changes. If anyone is telling you anything else, they’re lying in your face trying to get money out of you for a product that most likely does fuck all.

That’s the reality of the world we live in. We crave for quick fixes, easy solutions, no one seems to be willing to put the work in to reap the rewards later.

That’s why there aren’t that many successful people in comparison to the majority of the society. There is an astonishing scarcity of people who are willing to do whatever it takes to get things done.

If you want to become a professional athlete, a bodybuilder, a marathon runner, you will need to make your life revolve around it. However, if you’re looking for a starting point to get your new body, these are the 5 best changes you can make.


Boy isn’t sleep the most important regeneration process that prepares you for tomorrow’s struggles. All the fatigue, soreness, headaches, and many many more can magically go away after a good night’s sleep. I bet you experienced it. Try to get 7-8 hours of good-quality sleep every night and you will be surprised of what an impact it can make. Below you can find some tips on getting as much out of your time at night as possible:

  • keep the room temperature low
  • cut off the light (or wear a facemask)
  • lower the brightness of lights / phone screen up to 1h before you go to sleep
  • limit electronic devices in your bedroom (yeah, you’ve read that right)
  • evening meditation / yoga / stretching / breath work – find your ritual
  • limit caffeine and alcohol intake (duh!)


Stress is unavoidable, we experience it every day of our lives. Unfortunately, not many people realise what kind of an impact stress can have on your body and how to deal with it. Don’t get me wrong- sometimes it can be good! However, it’s up to you and how you react to it. If you want to manage stress instead of being its victim, check out the habits below:

  • get as much sunlight as possible- go out and move!
  • meditate
  • get a hobby that relaxes you
  • (naps are good)
  • don’t be afraid to seek help

Stress can literally eat you alive. When cortisol (stress) levels get too high your body thinks only in terms of survival, that’s how humans have evolved. Even though there is no direct threat to your life, parts of your brain still have this defense mechanism and don’t really care. When that happens, your body uses all the energy it can get to focus on surviving. After that, there is no energy left for you to feel well, be motivated, or be involved in any physical activity.


Did you know that your body can mistake hunger for thirst? Next time when you think you’re hungry but don’t actually feel your stomach really asking for it, down a glass of water. See what happens. I can almost guarantee that you won’t be feeling the same way!

By the way- over 60% of your body consists of water. Do I really need to tell you how important it is?

Yeah, I guessed so.

It lubricates your joints, helps regulate body temperature, transports nutrients within your body, keeps all the tissue hydrated, builds about 75% of muscle tissue, the list goes on.

You and I both know that it sounds cliche, but without water there is no life. You can survive around 3 weeks without food but can only survive from 3 to 4 days without water. DAYS. That’s how vital water is.

What are you waiting for? Go and grab a glass of water. I’ll wait.

Aim to drink:

  • women- 2.5 – 3 litres of fluids a day
  • men- 3.5 – 4 litres of fluids a day

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

Don’t forget to put a bit of salt in your food. The sodium will help you retain water ensuring your body doesn’t flush it out too quickly.


We evolved to move. Humans as species are not supposed to be sitting behind a desk for 8-10 hours a day without moving any further than the fridge or coffee machine. Movement is our natural state and only by practicing it we can stay stronger and more flexible for longer.

That lower back pain of yours didn’t come out of nowhere- you probably have a sedentary job and your pelvis has gone into anterior tilt over time. The headaches you’ve been getting probably have nothing to do with you being tired- it’s your neck muscles being too tense and a simple massage would help.

The main idea is to stay active and you can do it in a number of ways:

  • weight training 3-5 days a week, period. No buts. No ifs. Non negotiable. Progressive overload is the best things for your fascias, muscles, joints, and skeleton
  • cardio- entirely up to you but aim for 2 days a week to keep that heart healthy
  • active rest days- go for a walk, biking, rollerblading, jogging, rope skipping, whatever gets you out and gets you moving
  • move for recovery- yes, more movement means more blood flow to the muscles which speeds up the recovery, as more waste is taken out of your muscles and more blood rich in oxygen and nutrients goes into the muscle

Small steps = huge change in the long run, remember this. Start moving more by taking the stairs instead of the lift. Walk to work instead of taking the bus or the train (walking 2h might not be the best idea so get off the bus stop before and take it from there.) Get an active hobby, I don’t know, dancing for example! Do literally ANYTHING as long as it gets your eyes off Netflix and gets you moving.


Hydration numero uno, then we go to the food you put into your body.

You’re being bombarded with information on different diets and how they are the best thing. Let me disappoint you here real quick- no diet will get you the body or health benefits you want. You need to make lasting changes to your nutrition to reap the benefits of it to a degree that you can hand stand in your 80s or 90s instead of killing the roads in a wheelchair.

Keep in mind those key principles when choosing what you eat and you’ll be amazed how your body reacts. Less bloating, higher energy levels, no energy crashes, better mood, lower blood pressure, the list is endless.

  • quality food- try to get as much real food in your day as possible. These are the least processed foods you might think of- veg, fruit, rice, potatoes, meat, milk, etc. Any non processed foods that come straight from nature without human interaction (at least try to keep it to the minimum.)
  • get a decent amount of protein with every meal- oh yes, the building blocks of your body. No matter who you are, you need protein. Try to centre your meals around it, then add some veg and some sort of carbohydrate
  • chew the food well- it will help the absorption process
  • go for whole foods sources whenever possible

Wow, that’s a lot of information to digest (pun intended!)

Don’t get overwhelmed- implement these changes one by one.

Week one- drink more water. Or maybe move more. Then week two chuck in another habit and keep the two going. Then add one more to the point that in a few weeks all 5 became part of your life. Easier said than done- I know but trust me, your body will thank you later.

Take care of your body. It’s the only one you’ve got.