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The patient tree waiteth…

20 Aug

Sometimes there’s no better feeling than getting a new client. In this case I was grinning from ear to ear.

I has a consultation early this year with a couple. One side of the couple I clicked with immediately and we began working together pretty much straight away, and have been ever since. The client in question has dropped bodyfat in that time, and strength has gone through the roof – I’ve been very impressed.

The other side of the couple was a tougher nut to crack. We didn’t necessarily share the same training philosophies and she wasn’t entirely convinced I was the trainer for her. I understood completely – to get the most from your trainer, you need to have 100% belief in them.

I went back last week, and did an update for my client, I also saw my client’s partner, who suddenly said “I’d like to book in a session please” -I was grinning from ear to ear. Through seeing the progress made, she finally believes in me and we’re going to do a session together this Friday! I’m so excited, there aren’t many better feelings that can top that!

I hope you all have a great week, and remember, patience is a virtue.

Play hard, train harder,


Sunday Roast doesn’t have to be unhealthy

23 Apr

I decided to write this blog as my brother came over yesterday for Sunday lunch. Recently, he’s been diagnosed with high cholesterol and I didn’t want to contribute to him eating unhealthily so I did one of my standard roast dinners – which isn’t how ‘normal’ people would do it apparently, so I thought I’d share with you tips to make your roast dinner a little healthier:

1) Stock up on veg

Take the opportunity to load up on veggies – these will fill you up and stop you eating too much protein, potatoes or excess fat. Yesterday, I filled my own plate with 3/4 broccolli (note I am on a bodybuilding diet) – my brother’s plate was about half full with sweetcorn, petit pois and broccolli.

2) Roast potatoes don’t have to be fattening!

Apparently ‘normal’ people roast their potatoes in goose fat (so my mum tells me). I didn’t know this, so ever since the beginning of time I’ve always used spray oil to roast my potatoes – nothing else! Not crispy enough? You may need to use a little low-sodium salt to help crisp them up.

3) Remove the salt

Roast dinners don’t have to be salt-laden fests! Yesterday I didn’t put salt on the table (we don’t have any in the house so it wasn’t an option), and I used low-sodium gravy. The saltiest thing we would’ve used, would’ve been Chicken Season All on the skin of the chicken.

4) Potatoes, OR stuffing, OR Yorkshire puddings

Consider that potato, stuffing and Yorkies are, in essence all the same thing – carbohydrate. You wouldn’t eat chips and potato for dinner so why have all 3 of these? Yesterday, I was due sweet potato as my carb source in my meal. I decided to treat myself and switch this for the equivalent carbs from stuffing. So for me, 110g Sweet potato gave me 3 stuffing balls – I was in HEAVEN!
Also ponder the question – do you need Yorkies unless you’re eating Beef? Yes, I know they’re nice but again, life is about balance, not excess.

5) Basting the chicken

You don’t need to put ANYTHING on your chicken! When I fist learnt to prepare a Chicken my mother (who thinks she’s Delia I’m sure), advised me to put butter under the skin of the chicken “It makes it go nice and crispy”, she shouldn’ve also added the disclaimer “This may be harmful to your health”. Instead, start cooking your chicken, then spoon over the juices that naturally come out through cooking to baste your bird later.

Did my brother like my roast dinner as much as his own version? Possibly not, be did he like not feeling stuffed after? Yes. Did he like feeling healthy after and not full of fat and too many carbs? Yes. Will he appreciate me helping him to find a healthier way to do something? Maybe not now, but when he goes for his Cholesterol check-up in a few months – maybe 😉


What healthy short cuts do you have? Did I miss anything r.e. roast dinner? Do you have any other great culinary tips to share?


Play hard, train harder,

FlickFit in Brighton Active Magazine!

12 Jan

Read about me in this month’s Brighton Active magazine and my thoughts on training clients – who knows maybe you could be my next one!

FlickFit in Brighton Active magazine!

There’s also a January offer on 5 sessions of Personal Training if you look at the bottom of the page.

You can also read Brighton Active for free every month here by clicking on the live link.

Play hard, train harder,



Why I don’t make New Years Resolutions

4 Jan


I was pretty sure I hadn’t said that already and thought that now might be a good time to wish you a healthy 2012.

With thoughts of New Year in mind, that fateful question always seems to cross everyone’s lips: “Have you made your resolutions yet?”
I wanted to share my own take on resolutions – I don’t make them. The reason for which, is simply because I believe if you really want to do something, the magical date of 01/01 isn’t going to help you any more than any other day of the year. If you want to say, give up smoking, why don’t you want to give it up the day you even think of making the resolution to do it? If, of course, you want it that badly.

For me, resolutions are all about making vague promises to do things you don’t 100% believe you can do. If that’s really true, then what hope do we have of achieving our true dreams?

The answer? Make a REAL commitment, to YOURSELF! Not to the year 2012. Below, I’ll share some tips on how to do so.

What is a resolution? It’s a long-standing commitment towards a goal. You have to be in it for life – unless of course it’s a time-bound goal which is fine also. The ‘goal’ part is important, when you make a resolution, you make a commitment to make something happen – but how are you going to do that?

This is where SMART goals come in! For those of you who work, and do appraisals – stop yawning and keep reading it’ll be worth it I promise!

SMART stands for Specific, Measureable, Achieveable, Realistic and Time. You do need to cover all of these points if you have any hope for your resolution to be achieved!

Let’s for instance take the beautifully vague resolution “I will lose weight”.
Specific – how much weight?
Measureable – will you measure it by stepping on the scales or taking measurements?
Achieveable – losing 2 stone in 6 weeks isn’t sensible people!
Realistic – What is? What could you do?
Time – how long do you want to achieve your target weight in? Again, be realistic! Set an achieveable goal!

Why do you need to set SMART resolutions? Mainly because how will you ever know when you’ve truly achieved them, if they’re vague, non-commited cliches?


SMART isn’t the only way to look at resolutions. You can also look at the how/why scenario – which is my own personal thinking. When you make a resolution – be sure you know why you’re making it, because it’s New Year isn’t a good enough reason! So, going back to the “I will lose weight” goal:
Why do you want to lose weight?
How will you lose the weight?
How will you feel when you’ve achieved the goal of losing weight?

Be clear on what you want, and why you want it! Don’t be one of the 78% who don’t achieve their resolutions!


Have you made any resolutions? Have you ever stuck to a resolution you’ve made? What did you achieve?

If you need further help on goal-setting or need some positivity to help you achieve that goal then contact me!

Play hard, train harder,



Why getting back on a diet is hard

31 Dec

After over a year off from bodybuilding dieting, I decided to sort my eating out. I wanted to do it before the New Year as a mental achievement – that said, I was ill over Christmas and so really didn’t go crazy eating-wise at all.

Pre-Christmas, my diet really wasn’t that bad, but I noticed I was worrying less about how far apart my meals were being spaced and only eating when I felt hungry (which wasn’t as often as I expected). Treats were creeping into the evenings (yes, I suffer those same pitfalls as everyone else does!) and whilst I wasn’t gaining weight, I wasn’t eating productively, for my sport.

So, for all of these above reasons, I ate my last bit of Christmas Pudding with Rum and Raisin Cream (and yes, it was amazing) and then mentally, put down my spoon.

Yesterday was my first day and I overcame quite a few hurdles, as well as realising the things I need to put some work into.

The day did start late as I’m still getting over this bug so woke at 10am for breakfast – much later than usual. Hit the gym and attempted a workout (epic fail) and had my shake. My next meal of Jacket Potato and Tuna took a lot of willpower to chow down. I never used to mind eating slightly bland foods but my tastebuds must’ve been spoilt in my off-season.

Going for a coffee took thought. Americano with no milk caused the barista to look at my like I was crazy – followed by sugar-free syrup (Coffee Republic, Hove don’t have sugar-free Caramel bad times) was an ordeal too. No more Starbucks White Chocolate Mocha with Whipped Cream for me!

Afterwards I went to meet some friends in a pub. I don’t often drink so no problem there, but went to order a Cranberry Juice and realised it wasn’t on my diet sheet so hurriedly switched it for water – rock on.

Then my biggest achievement of the day. I went to the cinema. I chowed down Chicken and Rice with some oil en route and silently mourned the fact I would no longer be able to enjoy Chocolate-covered Popcorn whilst watching my movie. In the meantime, my buddy Laura crunched her way through a tub of sweet popcorn and quenched her thirst with a Costa Latte. I thought it would bother me a lot more but it didn’t so big slaps on the back to me.

Today is New Year’s Eve and I shall be doing some CV later to hopefully clear my lungs a little. Whilst everyone else gets drunk on numerous spirits, beers and alcopops; I shall drink my Sprite Zero, and my water, and remember what a good 2011 I’ve had and hope to build on that for 2012.

What do you want to get from 2012? How will you see out 2011? 

Play hard, train harder,


Online training

27 Oct

I’ve recently embarked on work with my first online PT client! As a REPS-registered Personal Trainer, there are all kinds of codes of ethics we have to abide to when it comes to online training.

I felt comfortable in agreeing to training Sam online, because she’s actually one of my previous face-to-face clients, from Portsmouth. Since she left Portsmouth, Sam joined a new gym, but said she didn’t feel particularly ‘inspired’ by any of the trainers there – I know the feeling Sam! Her exercise knowledge and form when doing exercises has always been exemplary; she finds it easy to watch someone doing something, take on the teaching points, and then apply it herself. For these reasons, I was confident enough to take her as an online client.

Online training can take on a variety of forms, depending upon the individual. In this instance, I’ve had long email chats with Sam about her current situation, and where she’d like to be. From there I’ve designed a series of programmes for her, which I’ve then video-recorded the exercises for, including teaching points. I’ve given approximate weight selections based on our previous time working together, but Sam’s not afraid to adjust these accordingly.

We’ve also done an online, nutritional analysis – giving her statistical information about her current eating habits in line with Department of Health recommendations; and given her some tips and ideas/recipes if she wants to make improvements to her health.

We’ll do an online check-in once a fortnight, and she knows she can call me whenever she needs with any questions/comments.

Do you think you could cope with online training? Have you ever had any experience of online coaching in the past? Do you ever need your workouts spicing up, or just someone to be answerable to in your quest for your fitness goals?

Play hard, train harder,
Flick x