1.      Make a list of “Drivers and Detractors”

This simple step helps you identify the positive and negative influences in your life. It’s essential you do this on your own, because you may find that your “Driver” may also be a “Detractor” and it might be a close friend or a partner.  I also recommend you take a few days to compile the list so you have time to write an “intelligent” list not an “emotional” one.

When you have refined list you will become more aware of who or what is distracting you from the life you want to live and what is driving you to succeed. Start building an action plan to move forward using the following steps.

  • Reduce or eliminate contact with negative influences.
  • Embrace the positive aspects of your life and ally yourself with people and material that inspire.

Remember positive influences do not have to be limited to people around you.  Look for groups of like-minded people who share your enthusiasm and goals.  Interact and research inspirational people who inspire change in you and use any material available to you to find and implement strategies which will help you.


2.      Lock and Load

No goals = no direction = poor potential for success!  Look at it this way.  If you were to start your own business, opened up your office and had no business plan, no idea of what that business was aiming to achieve, no sales target, no forecast, well you get the idea, then I’m pretty sure it would fail…. badly! The same goes for your fitness plan.

Set short and long term goals and record your progress. I don’t do guess work.  I record all my clients’ progress and we always measure and weigh every two weeks.  Keeping a workout diary is easy and it will keep you on track with your training and nutrition. For your body to change you need to know if you have improved or stayed the same.  A diary will ensure you “know” that you have got stronger, faster and leaner.

Top Tip: Know your long-term goal but focus on the short-term goals.

3.      Get it out there: Accountability is Key

I’m going to ask you to do something which may make you uncomfortable.  I want you to tell the world what your goals are.  Well maybe not the world but do tell loved ones, your best friend and if you use social network sites, post it on your timeline.


The fear of failing is a strong and powerful motivator.  Sharing your goal with your close social groups and family will immediately give you accountability, affecting your subconscious in a very positive way.  Having friends and family post words of encouragement as you progress can create a snowball effect.



“The all or nothing at all trap.  This way of thinking is a little extreme. Success comes from small steps repeated daily”

4 .     Take before and after pictures, measure and if you must, weigh.

I hate weighing scales  –  FACT!  There I said it, it’s out in the open.  It’s the most pointless way to gauge and record markers of health or changes to body composition.  When asked, most people will say they want to lose weight as their goal.  A drop in weight on the scale could mean lean tissue loss and not the fat loss we really desire.  This is common place in many of the fad diet programmes currently saturating the market.  They are a recipe for metabolic disaster and deserves a post all of its own. A pound of fat and a pound of muscle is exactly the same WEIGHT but the composition and SIZE is entirely different!

The best indicators of real change to body composition are photos and measurements. They don’t lie seeing yourself getting leaner and changing shape for the better will be that extra drive you need to for real success.



Co-written by Matt Warner and Simon de Burgh

Simon de Burgh is the 2 X winner of “Gym Based Personal Trainer of The Year 2011 & 2012” at The National Fitness Awards and a Physique Elite DTP Specialist.  Simon has been in the sports and fitness industry for over 16 years and trains clients to transform their bodies and coaches long distance athletes, creator of LDST (Long Distance Strength Training System), writes and co-writes with other Personal Trainers.

Matt Warner is a Personal Trainer – DTP Transformation Specialist – Sports massage therapist and founder of @CRE8WHATYOUWANT.

Specialising in areas of strength training, mental preparation and sports massage allows Matt to bring together each piece of the performance puzzle.  He works mainly with athletes from junior level up to world championship level in many disciplines, as well as clients looking for body re-composition and ensures that they gain all of the attributes needed to reach their physical and psychological potential. 


150g ground almonds
2 scoops vanilla whey
1tsp baking pwd
pinch of salt
1 whole egg
2 egg whites
2 pots baby fruit puree (I find the Organix apple and cherry goes really well)

Mix dry ingredients and wet ingredients seperately, then mix together. Pour into cake tin and bake in a pre heated oven at 180 degrees for 25 – 30 mins…keep an eye on it regularly so it doesn’t dry out. Done.

NB: Its extra yummy warmed up.

I love working with my clients on their training, motivation and nutrition but I’m a strength and conditioning coach first and foremost and not a Chef. I might swear like Gordon Ramsay but can’t cook like him. Luckily some of my clients can and have shared their love of awesome ingredients to make stunning dressings. Good healthy food doesn’t have to be boring. #eatrealfood

Orange Balsamic Dressing:

Balsamic Dressing

Balsamic Dressing

1 TBSP dijon mustard

2 TBSP balsamic vinegar

juice of 1 large orange

Whisk together and season to taste.

Faux-Ranch Dressing:



1-2 garlic cloves; minced

¾ cup Total

juice of 1 lemon

2 TBSP red wine vinegar

LOTS of cracked black pepper

Mix together and season with salt if needed.

Drunken French Bistro:

1 clove garlic; minced

2 TBSP red wine vinegar

1 TBSP dijon mustard

1 TBSP honey

Blend in a food processor.

Raspberry Vinaigrette:

1 small red onion; finely chopped

1 TBSP dijon mustard

2 TBSP red wine vinegar

¾ cup frozen raspberries

juice of ½ of an orange

1 tsp honey

Blend in a food processor.

Roasted Red Pepper Dressing:

Roasted Red Pepper

Roasted Red Pepper

1 large roasted red pepper

1 clove garlic; minced

2 TBSP balsamic vinegar

1/8 tsp salt

¼ tsp cracked black pepper

½ tsp fresh thyme

Blend in a food processor.

Chilli-Coriander Dressing:

Green Chilli

Green Chilli

1 (4oz) tin of green chillies or 2 fresh green chillies

¼ cup fresh coriander

¼ cup water

¼ cup fresh lime juice

1-2 garlic cloves; minced

2 tsp honey

Blend in food processor.  “This is also a great marinade for chicken, beef , turkey and seafood!”

Orange Thai Dressing:



5 TBSP orange juice or the juice of 1 large orange

1 tsp ginger; minced

1 tsp garlic; minced

1 TBSP soy sauce

¼ cup rice vinegar

1 TBSP sesame oil *

pinch of cayenne *

Whisk together. * = optional

Cucumber Dressing:



1 cup Total

½ of a cucumber; finely chopped

1 tsp fresh lemon juice

1 clove of garlic; minced

½ tsp salt*

½ tsp cracked black pepper*

Blend in a food processor. * = optional or to taste.

Donna Hills. Healthy Chicken Curry (adapted from Anjum Anand’s Chilli Chicken Balti)

Curry for dinner! What I hear you cry, when your trying to get lean! Eating clean doesn’t need to be tasteless. You just need to cook and use real natural ingredients. A simple and tasty recipe handed to me by a client. Its very tasty give it a go.  #eatrealfood




Root ginger – thumb size piece
6 cloves garlic
6 tomatoes
1 ½ tsp garam masala
1 ½ tsp ground cumin
1 tbsp ground coriander
½ tsp turmeric
1 tsp paprika
1/3rd tub 0% Total yoghurt
Salt to taste
2 tbsp Good Oil
¾ tsp brown mustard seeds
Onion – finely chopped
6 green chillies (or more if you like it hotter) pierced several times but kept whole
Chicken thighs / breasts
Black pepper – lots
1 tbsp lemon juice

Curry Cooking.

Curry Cooking.

Blend together the ginger, garlic and tomtoes with a splah of water to make a thick sauce.  Stir in the ground spices, yoghurt and salt.

  • Heat oil, add mustard seeds and cook until they pop.  Add onions and chillies, cook until soft.

Add the tomatoes sauce and cook for 10 mins

  • Add the chicken, cook till not pink in middle.
  • Season, add lots of black pepper and the lemon juice
  • Serve with wholemeal rice and green veg.




OK, in Body Chemistry Part I we touched on blood sugar regulation but what about normalising your sex hormones!?

Do you really need to and can you go this far?  Well, yes you can, yes you do and yes you should!

Normalising Sex Hormones Testosterone and Oestrogen

Let’s make this clear you can’t over produce natural levels of the sex hormones testosterone or oestrogen but you can unbalance them through poor diet and exercise programming.  What we really want to achieve through good nutrition and training is to normalise them.

What is Testosterone and Why is it Important?

Testosterone is an essential hormone for both men and women.  It helps maintain lean muscle mass, which increases metabolic rate thereby helping to decrease body fat and produce feelings of confidence and wellness.  Testosterone is produced in the testes in men and in the ovaries in women. It’s important for women to understand that they can only naturally produce about one tenth of the amount of testosterone as a man, which is why it’s impossible for them to BULK like a body-builder.

Physical inactivity, high body fat percentage, consuming highly refined, processed foods, trans-fats, fake sugars and high levels of saturated fat will lower testosterone production and increase oestrogen. Age is also a factor – sex hormone production will decrease as you age, typically in males in their 40’s and in females as they approach the menopause.

Oestrogen and Progesterone: The Primary Female Sex Hormones

Oestrogen is produced in the ovaries in women.  Progesterone is also produced in the ovaries and adrenal glands and is a pre-cursor (building block) for other hormones, particularly testosterone.  It will also enhance hormonal balance.

When the body has too much oestrogen “oestrogen dominance” and not enough progesterone, it becomes unbalanced, which can lead to increased body fat, un-wanted weight gain and increased risks of diabetes and heart disease.  Excess fat tissue, particularly in the abdominal area, will over produce oestrogen.  This over-production can then in turn produce more fatty tissue, which will cause an increased snowballing effect to the body fat percentage.

Oestrogen dominance is not just localised to women; it’s often seen in men due to low testosterone levels as well as a high oestrogen intake from external environmental sources such as processed red meat, trans-fats, high sugar, refined foods and excessive alcohol consumption.

Tips to Normalize Testosterone and Oestrogen Production

1.       Reduce body fat percentage and increase lean muscle tissue.

2.       Perform compound weight-lifting movements.

Heavy weight training will increase testosterone production and growth hormone production released from the pituitary gland, which will stimulate protein synthesis (lean muscle gain).

3.       Perform high intensity, interval training and reduce long duration exercise.

This stimulates the thyroid gland to produce thyroxin thereby increasing metabolism, testosterone production and reduces cortisol production, a catabolic hormone which breaks down muscle.

4.       Get ample sleep.

Sleep is the body’s time to recover and repair.  It’s the most important time for growth
hormone and testosterone production.  It will also reduce the production of cortisol.

5.       Eat a diet high in lean quality protein.

Good examples are grass-fed beef, organic chicken, turkey, freshwater fish, free range eggs.

6.       Cut out refined sugar, fruit sugar “fructose” and foods high on the Glycaemic index.

7.       Remove refined and processed foods such as bran flakes and other processed cereals, white
bread and white rice.

8.       Reduce cellular stress and cortisol production by taking zinc, magnesium and vitamin

9.       Cut out trans-fats.  This will decrease cellular stress, inflammation and cortisol production.

10.     Consume EFA’s (Essential Fatty Acids) which play an important role in cell health and normal
hormone production.  Good examples are flaxseed, raw almonds, walnuts, avocado and
freshwater salmon.  Always cook with omega-3 oils such as coconut oil and “Good Hemp” oil.

11.     Limit saturated fat to decrease cellular inflammation and cortisol production.  Good examples
are grass-fed red meat, organic butter and whole milk products.

12.     Consume plant foods high in fibre to reduce inflammation and cortisol production such as
barley, brown rice, quinoa, legumes, beans and organic oats.

13.     Consume plenty of organic, fresh vegetables rich in antioxidants.  Good choices include
vibrant colours and dark, leafy green vegetables like spinach, watercress, sweet potatoes,
beetroot, bell peppers, broccoli, onions and berries.

14.     Take magnesium to reduce cellular stress and calm the nervous system.  This will improve
sleep, energy levels, mood, brain function, testosterone production, protein synthesis,
calcium absorption and is involved with metabolising vitamin D.

15.     Take zinc to boost your immune system, energy levels and mood.  Zinc is a powerful
antioxidant and is required for proper hormonal function.

16.     Take vitamin D which raises testosterone levels; this in turn can lead to greater lean muscle
gain, increased metabolic rate and aid in body fat reduction.  Vitamin D can improve mood,
immune function and physical performance.

“Have you noticed the crossovers from the 13 tips to regulate your blood sugar levels and the tips to balance your sex hormones?”

Eating good quality, real, whole foods is not tough or expensive.  It does require you to think ahead and plan though.  Start cooking real food for convenience, instead of buying refined processed, pre-packaged foods.  Be instrumental with the ingredients you put into your meals, take control of your food and you take control of your body and how it looks.

Top Tip:

Buy your groceries online.  Why?  Because the online apps are (NOW) very good but more importantly you have to make a list so you only buy what you need and you don’t over spend.  This is because you don’t start heading down the isles you shouldn’t and you aren’t drawn into the “Buy One Get One Free” on food you didn’t want. The good news is that you can save your grocery list online, simple!

“Remember Eat & Drink Real Food”


When you control what kind of foods you eat and perform the correct exercise protocols, you have the power over your long-term health; body fat levels, energy, cravings, lean muscle tissue, reduction of disease, stress, improved immunity, sleeping patterns, mood, mental health, self-esteem – feelings of wellness create a more positive attitude – look more toned, feel great on the inside and look fitter, younger, sexier or “hench” on the outside!

Co written by Dave Fuge http://www.davefuge.com http://www.corephysique.com

and Simon de Burgh http://www.simondeburghpt.com. http://www.newwavefitness.co.uk


T Nation.com

Body Building.com




Chemistry Set

Chemistry Set

Your body is a wicked chemistry set!  Its bio-chemistry is constantly synthesising, oxidising, metabolising, catalysing; controlling information, functions and interactions of cells, enzymes and hormones.

But can you really, seriously affect your health and body chemistry, including your sex hormones, though diet and exercise?  Well, yes, you can!  In fact you’re doing it right now!  The choices you made at breakfast to eat cereal or completely miss it out altogether and what you drank and consumed throughout the day.  The fact you decided to run six steady miles, perform hill sprints, lift light or heavy, went to bed early or stayed out all night partying, all affect your internal chemistry, positively or negatively.

But why should this be important to you?  Should you even care?  Yes you should!  When you control what kind of foods you eat and perform the correct exercise protocols, you have the power over your long-term health; body fat levels, energy, cravings, lean muscle tissue, reduction of disease, stress, improved immunity, sleeping patterns, mood, mental health, self-esteem – feelings of wellness create a more positive attitude – look more toned, feel great on the inside and look fitter, younger, sexier or “hench” on the outside!

I want to make this absolutely clear, what you eat and drink directly affects every cell in your body. Trans-fats, processed foods, refined, high insulin-spiking foods such as white pasta, white rice and bread even the so-called fat-free “healthy variety” of cereals, cereal bars, virtually everything which comes from a packet, pizza, fish and chips, chocolate bars, ice cream, wine, beer, fizzy pop, that fat-free smoothie, and the very tasty Mocha or Cappuccino coffee you had on the way to work, is messing negatively with your hormones.  It’s the main reason why so many people struggle to lose weight, have terrible immune function, skin, asthma related disorders and poor body composition – “high body fat to lean muscle ratios” – which compounds or snowballs the problem and it’s a BIG problem.



The Western population is unconsciously eating and drinking themselves into poor health.

On your way to work today I want you to look around and see for yourself.  There is a very LARGE proportion of our society struggling with their internal health.  This can all be avoided simply by eating and drinking real, natural food.  You are in control, become conscious of this NOW and you will affect your subconscious actions.

“Everything you eat and drink creates a living cell.  Eating and drinking real, healthy foods create well-balanced, healthy cells which work efficiently with your body’s internal chemistry.”


Insulin, the most important hormone to control when trying to get lean and improve cellular health.

What is Insulin and Its Function?

Insulin is a hormone which opens up cells to allow the body to convert elevated blood glucose into glycogen for energy.

What is the Relationship between Diet and Insulin?

When you eat, glucose levels are elevated in the blood stimulating the pancreas (an organ located behind the stomach) to secrete insulin.  The insulin binds to cell receptors opening up cells which allow the glucose to enter the cell and be used for energy and therefore lowering blood sugar levels to normal.

Insulin is often associated with the condition diabetes but most people don’t realise that it’s an important hormone in blood sugar regulation.  Regulate your blood sugars and you regulate your insulin levels.  This can also positively affect testosterone production and balance oestrogen levels. Everyone is born with normal insulin function (unless you’re a Type 1 diabetic).  Its function can become weaker as you get older because of lifestyle choices, poor nutrition habits and low exercise levels.  This has negative effects on our bodies, such as an increase in body weight and body fat percentage (especially around the mid section, at your hips and at the back of your shoulder blades).

Chemical Shit storm!

Chemical Shit Storm!

What is Insulin Resistance (also known as Metabolic Syndrome)?

“Imagine your cells are a “door” and insulin is the “key”.  The key has been used so many times that it can no longer turn the lock, this results in the door not being able to open.”

Refined carbohydrates and highly processed foods elevate blood sugars.  After we eat these types of foods the body converts them easily into glucose.  The increase in blood sugar signals the pancreas to produce insulin into the bloodstream.  This hormone attaches to cells, shunting blood sugar into cells so that it can be used for energy.  Cells can only take on so much glucose before they shut down.  However, if we continue to eat too much carbohydrate and sugary foods, blood sugar levels remain high, the pancreas then produces more and more insulin to try to normalise excess blood sugar levels.  Regular over-eating eventually confuses your body, insulin can no longer compensate for elevated sugars and eventually the pancreas fails and the onset of Type 2 diabetes can develop.



“Once the cell is full it simply closes down.  Excess blood glucose then gets shunted into the body as triglycerides or body fat.”

The Signs of Insulin Resistance Include:

Impaired fasting blood sugar, impaired glucose tolerance, or Type 2 diabetes – This occurs because the pancreas is unable to produce enough insulin to overcome the insulin resistance.  Blood sugar levels rise and pre-diabetes or diabetes is diagnosed.

High blood pressure – The mechanism is unclear, but studies suggest that the worse the blood pressure, the worse the insulin resistance.

Abnormal cholesterol levels – The typical cholesterol levels of a person with insulin resistance are low HDL, or good cholesterol and high levels of another blood fat called triglycerides.

Heart disease – Insulin resistance syndrome can result in atherosclerosis (hardening of the arteries) and an increased risk of blood clots.

Obesity – A major factor in the development of insulin resistance syndrome is obesity – especially abdominal obesity or belly fat.  Obesity promotes insulin resistance and negatively impacts insulin responsiveness in a person.  Weight loss can improve the body’s ability to recognise and use insulin appropriately.

Kidney damage – Protein in the urine is a sign that kidney damage has occurred, although not everyone uses this component to define insulin resistant syndrome.

Tips to Help Combat Insulin Resistance:

1.       Resistance train to decrease diabetes risk and improve health.

2.       Train at a high effort level and high intensity for best insulin sensitivity results.

Use a large volume load and heavy lifts for best results in terms of insulin sensitivity and
glucose uptake.  A programme which varies between a hypertrophy and a strength
protocol is probably most effective for insulin health and diabetes prevention.

3.       Prevent diabetes by raising testosterone levels through strength training.

4.       Strength train to increase SHGB (sex hormone-binding globulin) and decrease diabetes health

5.       Take adequate magnesium to improve insulin sensitivity.

6.       Take omega-3 fatty acids to increase the health of your cells and reduce insulin sensitivity.

7.       Dose with zinc to help avoid glucose intolerance.

People with low zinc levels are more likely to have diabetes and glucose intolerance. Additionally zinc has significant, anti-inflammatory effects and low levels lead to testosterone-deficiency fat gain and poor health.

8.       Eat avocado, pomegranate, and other exotic fruits to prevent diabetes.

Both pomegranate and avocado have been shown to improve body composition, lower
cholesterol, increase insulin sensitivity, and decrease inflammation.

9.       Eat a high protein diet to increase SHGB (sex hormone-binding globulin) and decrease onset of

10.     Eat low GI (Glycaemic Index) foods.

11.     Eat carbohydrate sources mainly from veggies and fibrous fruits. A diet rich in soluble fiber can help decrease cholesterol levels and control blood sugar levels. Good sources of soluble fiber include , broccoli, beans and peas.

12.     Add GI regulators to high Glycaemic foods.

Research shows that individuals who ate wheat with flaxseed had a much better glucose
response than those who didn’t.

Also research shows adding fenugreek to whole-wheat bread will result in greater insulin
sensitivity and more glucose uptake, than consuming whole-wheat bread without fenugreek.

13.     Eat breakfast high in protein and low in refined carbohydrates.

OK, so this is quite a bit to take in!  But what we are trying to get across to you here is that you can’t out-train or out run a bad diet.  Both Dave Fuge and I know that the 13 steps above will assist with blood sugar regulation, which in the long term will make you look and feel fantastic and ultimately help you keep muscle mass and lose unwanted body fat.  BUT you have to be consistent with your nutrition to keep your body fat levels, well…normal!

Real Food

Real Food

In the second part of this article we will be discussing sex hormones, their function and why being in control of them benefits your long term health.

Written and researched by

Dave Fuge http://www.davefuge.com http://www.corephysique.com

and Simon de Burgh http://www.simondeburghpt.com. http://www.newwavefitness.co.uk


T Nation.com

Body Building.com




I don’t usually rant on my blogs but this is a quick one about EATING & DRINKING REAL FOOD.  This week I have taken on a new client who is looking to change her body composition in super, quick time for a holiday.

My new client starts by saying her diet is fine because she goes to one of these weight control classes and has lost pounds from it.  Inwardly I sigh but want to keep an open mind (by disengaging my emotional side and engaging my intelligent mind). Its important for me to understand all my clients approach to nutrition so I ask her to produce a food diary after a week to make sure that her diet is right for what we are aiming to achieve with her training.  I’m hoping that whoever is running this class is coaching the art of eating and preparing real food and not just up-selling weight control products, highly refined and processed foods.

Sadly that’s exactly what they are doing, criminal and quite frankly fraudulent! A diet of refined rubbish, not a real meal in sight, nor a food plan or understanding of hormonal response, acid alkali profiles, how to reduce cellular inflammation or regulate blood sugar.  It’s insanely high in simple carbohydrates (high insulin-spiking foods which leads to belly fat), virtually no protein, high in poor trans fats and very low in any natural good nutrients, vitamins and minerals.

I’m now fuming inwardly, not at the client but at the weight control representative and its system. I’m going to make this clear.  My client has been sold a LIE and it’s not her FAULT that she is nutritionally confused and a little taken aback at my now erupting “Gordon Ramsay-ness”.

Gordon Ramsay

Gordon Ramsay

I can get a bit animated and some times profanities slip out but let me assure you this is only because I’m bloody passionate about the subject of eating and preparing real food.  I want people to understand that for the most part the food industry is not on their side and it’s interested in one thing only.  Making money!

Think about this. What’s the true nutritional value of a popular breakfast cereal which is made from wheat and shaped like bricks?  If you have two, as suggested in the serving, does it really keep you going until your next midday meal, even if you add milk?  Will it provide your body with all the right nutrients for cellular growth, repair and recovery?  What is the quality of the product?  Top notch or bottom of the floor?  Do you think that there was more money spent on the packaging and marketing than on the product?  Take a moment, now is as good as any and ask yourself this question about all the pre-packed foods you buy (include the so-called healthy, fat-free and slimming ones).

Not real food

Not real food

I digress, back to my client….so

I say to her.  “I want you to walk into that weight control club and demand your money back.”  Then I’d like you to clench your fist hold your arm out and shout “run into this!  Because I simply can’t be bothered to punch you!”

OK, a bit over the top but a lot of people pay good money to these clubs and often experience very little in return, except the camaraderie of a community, obsessed with point counting or colour coding who become slaves to their scales.  This is not the way to educate or understand how to positively change your body composition!  It is a way to lose pounds but the wrong kind.  Lean muscle mass!  Your body’s best tool for heightening metabolism, even when at rest, hence losing body fat, looking more toned and generally a load more sexy.

Toned & Sexy

“Your body is a wonderful thing. It needs amazing fuel so you can become even more remarkable”

I’ll make this really simple. You are made up of three basic elements.  Water, calcium (for bones) and protein. Every single hair strand, nail, skin cell, piece of connective tissue, cell of any kind, is a simple strand of protein.  Let’s compare your body (when running optimally) to a Ferrari engine running on A1 Superstar unleaded fuel.  It’s going to purr very well and run amazingly, just like your body when quality natural nutrients are put into its fuel tank.



OK, so there is more to great nutrition, this is just a quick RANT remember.  Now let’s shove a little diesel into the Ferrari engine and see what it does.  Not “EFING” well, I can guarantee you!

Feed your body refined, processed, highly sugared and fake sugar foods, no protein, no vitamins or minerals, the wrong kind of fats (yes, fats are good if you know what to look for) chuck in coffee and no water and no wonder you CHUNK along all day in a negative mind set, unable to transform your body into what you want and feel tired all day long.  So you chuck more caffeine into it to perk it up and then can’t sleep at night.  You are effectively an A1 Superstar unleaded petrol engine running on diesel. Diesel in a petrol engine RUINS it!

There is one simple way to reverse this without having major engine surgery.  Eat and Drink Real Natural Food!  It’s that simple, honestly. What you eat creates every living cell in your body.

“Eat and drink the best quality real food you can afford and you will create a mind-blowing body”

Eat & Drink More Real Food

Eat & Drink More Real Food

Remember on Twitter #eatrealfood

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