​What does healthy eating mean to you?
 
Since the first time I can remember having thoughts about food until after I became a training and nutrition coach, healthy eating to me meant losing weight.
 
In my head, if someone had weight to lose, they’d do that by eating healthier. If someone was already slim, it was because they already ate healthy.
 
However, you can be at a relatively low weight without eating healthy, and you can also be at a relatively higher weight whilst having a very healthy diet.
 
What’s more – and most importantly – health isn’t limited to weight, and healthy eating influences far more aspects of wellness than just your body size.
 
So, how can you improve your diet if you don’t want to change your weight? I’ve got you!
 
Each of the nine tips in this article poses a challenge to help you form a new eating habit.
 
These aren’t meant to be hard and fast rules, but rather starting points to give you a specific target to shoot for. Goal specificity is key to tracking your progress, and progress is key to success.
 
Without further ado, let’s dig in (pun obviously intended).

When you’re trying to diet, your period can be a bitch. Am I right?
 
You start the diet, you do really well for a couple of weeks and lose a pound or two, then that time of the month comes… and, all of a sudden, you find yourself half-way through your cookie jar in ten minutes.
 
Maybe you’ve even read my tips on how to control your food cravings, but the allure of that chocolate box is simply irresistible during your period.
 
Are you doomed to never get into shape?
 
Hell no.
 
In fact, you can literally have your cake and eat it: By understanding more about your menstrual cycle, you can lose fat and have chocolate, too.
 
Want to learn how? Keep reading.

​Are you at the beginning of your fitness journey and want to design your own workouts? Then you’re in the right place. Read this article and learn to apply basic principles of exercise science to create your own full-body training sessions.
 
First of all, I’ll be completely honest with you: A single blog article is no substitute for a personal trainer or coach, who can teach you correct form and draw upon their expertise and experience to craft a training program suited to your current fitness level, skills, and individual body.
 
But not everyone has access to a coach, and some training is better than no training.
 
As a beginner, what you need the most are consistency and practice, so you can get great results for months with a simple, well-structured full-body workout.
 
I trained this way three days a week for six months when I started bodybuilding. I have clients who do the same, even if they’re not beginners anymore, and still get incredible results.
 
Now that I’ve spent long enough singing the praises of full-body training, let’s get into the basics.
 
In order to create a science-based muscle-building workout, you need to understand:
 

• Exercise selection
• Exercise order
• Reps
• Sets
• Rest intervals
• Tempo

 
Ready? Strap in.

​Cravings can throw a spanner in the works of the best planned fat loss diet. After all, whoever craves celery sticks?
 
It’s much more common to yearn for cookies, brownies, cupcakes, chips, pizza, and other not-so-nutritious food that packs a caloric punch.
 
So what can you do when you get the irresistible urge to reach for the cookie jar?
 
Let’s talk about not only one, but five potential solutions to your craving situation.

​What if you’re doing everything you can to build muscle, but you’re still not getting the results you expect?
 
You don’t need a better pre-workout drink. You don’t need to hop on a new program from the latest fitness magazine. You don’t need to sprinkle more protein powder over your problem.
 
What you need is this article. (I talk big, I know.)
 
Are you ready to take the start of 2021 as a new beginning to upgrade your physique?
 
Then read on to learn three simple steps that can make your training three times more productive.