1) Builds and strengthens your Pillars of Good Health (as discussed in the body fx programme)

Losing fat, gaining lean mass, enhancing energy availability and improving cognition (amongst many others) are so much more difficult to achieve when the physiological systems of the body are not firing on all cylinders. Nourishment of each and every one of your cells (which effectively makes the fabric of you) determines the results that you get in the gym and more importantly, your overall health and longevity.

2) Encourages you to eat for nutrient density (as discussed in the body fx programme)

Nutrients, such as vitamins, minerals and phytochemicals are the spark-plugs for great cellular function and health. Nutrient Dense Foods give you the most nutrients for the fewest amount of calories. In other words, nutrient dense foods give you the “biggest bang for your buck.”

Key vitamins such as the B vitamin group, along with minerals such as magnesium and iron help your cells take the raw ingredients for energy (fat and carbs) and turn these into molecules of ATP which power your metabolism!

15 top nutrient dense foods to include in your diet as often as you can are: kale, spinach, salmon, swiss chard, sunflower seeds, romaine lettuce, asparagus, chicken, mushrooms, venison, bell peppers, cauliflower, sea vegetables, cod fish

3) Promotes balanced and mindful eating with appropriate macro-nutrient ratios conducive to health, energy availability, fat loss and lean muscle gain (as discussed in the body fx programme)

All macro-nutrients are essential for the optimal function of all of your body systems. Eschewing one of these in favor of another is neither sustainable nor necessary. Past trends have focused on low fat, low carb, paleo, Atkins, high fiber and alike, yet many of these leave the body depleted in vital nutrients.

Adequate daily protein, along with healthy, unprocessed sources of carbs and fats, all set within the context of the right number of calories for the individual – is the only real diet anybody needs to follow!

Whilst it isn’t always necessary to track and monitor everything that you eat and drink (for one reason, this isn’t an exact science and trying to make accurate calculations is very difficult, not least because food labels have been shown to be inaccurate by up to 20%!), it can be very enlightening!

It is possible to eat the healthiest foods on the planet, but if you overeat even these types of foods consistently then fat gain is very likely. On the plus side – eating natural, unprocessed nutrient-dense foods are very likely to make you feel full. Protein rich meals and snacks are especially effective at this as they trigger various hormones and peptides in the gut to be released, which are then acknowledged by the appetite center in the brain.

Tracking the food and drink that you consume once or twice per week can assist to keep you on track ensuring that you are taking in the right amount of nutrition overall to match your daily needs. Along with a consistent exercise programme, small daily and weekly modifications to food intake and choices, along with the appropriate ratios of carbs, fats and proteins within each meal, can sometimes be the push needed to keep progress on track.