healthy tips


Have your results started to plateau? Are your portions so small you can barely see them and you still aren’t losing weight? Are you training nonstop on very love calories and seeing no change? This is your answer:

Our Metabolism evolves with the amount we eat. When you are eating very little, your body goes into starvation. When you eat less, your calorie burn will decrease. It is just that simple.

Eating less is not a long term solution. It is not sustainable. As soon as you start eating normally, all that weight will return and often even more. Not to mention that you can create hormonal and metabolic damage such as decreased brain function and libido.

So, if we can’t eat less then what can we do? The opposite!

When you eat MORE of the RIGHT stuff then your metabolism goes up. It’s Just. That. Simple.

Talk to one of our JM Fitness trainers to find out about our nutritional plans!

In the meantime, don’t eat like a bird and follow these JM Fitness tips:

• Instead of the low fat, low sugar, over processed fake foods… go for the real stuff! FRESH WHOLE FOODS will keep you full and healthy.
• Get your gut health in order. You simply cannot lose weight if your gut is not functioningly properly. We recommend a good dose of pre and probiotics.
• Keep your hormones in check. Both guys and gals can suffer hormonal inbalances that make losing weight much more difficult. Natural hormone balancing can be as simple as reducing stress and alcohol intake or even adding some flax seeds to your diet.
• Change it up! Change your program on at least a quarterly basis. And, make sure your program is a mixture of weight training, HIIT and recovery so that your body is always being surprised.
• PROTEIN! I don’t need to tell you how important protein is for every single meal. The more protein, the more muscle you can build and the more muscle you have then the more calories you can burn.
• SLEEP!! Sleep is much more important than we realise in maintaining our health and energy. We spend nearly half of our lives sleeping so make sure you have a good bed.

Refeeds and Cheat Meals – how much, how often, what to use and what to avoid – James Cant


Utilising periods where you consume a caloric excess will drastically improve the efficacy of dieting. As I mentioned in my Facebook and Instagram posts, when you diet your body goes out of whack. Insulin levels decrease, leptin levels decrease, thyroid hormone levels decrease ghrelin levels increase, AGRP is increased and PYY is reduced.

In short, your body begins to be in a bad way. This is where refeeds come in. Put simply, a refeed is a period of time eating at a caloric excess. This refeed can come in the form of a cheat meal, where you eat foods but do not track your intake, or a well structure refeed. I recommend a combination of the two.

This article is going to summarise how long you need to refeed, how much you need to eat, how often you should refeed and what foods are best to be used. How long do you need to refeed? This question depends on how long you diet for and at what calorie deficit. Szepesi and Berdanier conducted a study on rats, which they placed on a severely hypocaloric diet and thus induced a ‘starvation response’. After several weeks on this hypocaloric diet, the rats were fed a hypercaloric, high carb diet. The result? Within two days of refeeding, the starvation response was eliminated. If you are dieting for an extended period of time I suggest longer periods of refeeds.

For example, if you are in a severe hypocaloric state for several weeks you may require a week long refeed of eating at a slight caloric surplus. On the other hand, if you are only dieting in…


By: Charles R Poliquin

One of my favorite teaching axiom on nutrition is: “The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day”

When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from adopting this food combination. When I work with clients, it is the first meal I get them to change. I get them to start on a Saturday, so that they come up with more excuses than a pregnant Catholic nun for why they could not do it.

The rationale:

Breakfast is the most important meal of the day. What you eat for breakfast sets up your entire neurotransmitter production for the day. This is particularly important if attention span, and concentration are crucial for your performance like in combat sports such as wrestling and judo…

By Charles Walker

It works together with other hormones, like insulin, thyroid, and more. It increases when we’re stressed. It can look ‘normal’ on blood and urine tests even when it’s through the roof. It can annihilate your short term memory, thicken your belly and rust your veins.

But it’s also a life source. It gives us energy, focus and turns on systems that keep us ticking.
Like insulin, cortisol is important. Very important. Without it, we literally wouldn’t wake up. Our brains switch on in the morning thanks to it, and it keeps us going when we’re low on blood sugar, feeling homicidal. Cortisol mobilises fat for us, gives us energy when we need to….

By Ty Phillips

Did you know that simply Increasing your daily fibre intake improves detoxification, reduces estrogen dominance, gives you better blood sugar management and increased satiety between meals?

Up your daily fibre quota by filling your plate with plenty of organic leafy greens and cruciferous vegetables at each meal. Cruciferous vegetables are also rich in ‘indole 3 carbinol,’ which digests to form a compound called DIM that assists with estrogen metabolism. Vegetables high in indole 3 carbinol include the following…


1. Consistency is key
It is important to set up a good day-to-day routine to establish healthy lifestyle and nutrition habits.
2. Add lemon to your water
Squeeze half a lemon in water with a pinch of rock salt upon rising daily to increase your energy and vitality. 
3. Drink approximately 3L of water a day
Drink approximately 3L of water a day to maintain optimal performance inside and outside of the gym. This doesn’t include tea and coffee! 
4. Limit coffee to 1-2 cups per day
Limiting coffee to 1-2 cups per avoids relying on caffeine for energy. Make it black to limit excessive calories. 
5. Eat a large serve of mixed veggies 3 x day
This will add to your fibre and keep you full to avoid over eating at the wrong times. Green veggies can also assist in keeping the body alkalized so that we can break down other proteins and absorb nutrients more efficiently. 
6. Try to get at least 7-8hrs sleep per night
This will maximise recovery. Although some people can function on less sleep this does not mean optimal health. 
7. Rotate your food choices
A healthy digestive system equals a healthy body. To ensure a healthy digestive system and to keep your food enjoyable, rotate all food choices e.g. proteins, carbs, fats, veggies and seasoning choices. Variety is the key to short and long term results 
8. Improve your quality of sleep
Deeper sleep equals increased recovery. To help improve sleep quality avoid looking at bright light like computers or smart phones right before bed and sleep in a very dark room. 
9. Count your steps or move more
You might not be aware that moving more will burn more calories which will help you reduce body fat over time e.g. start your day with a brisk walk outdoors, walk in your lunch break or before dinner.
10. Burn fat through weight training
Weight training will help build muscle and muscle will help burn fat. So boys eat up, and girls – relax, you wont get bulky!