Smoothie options are plastered all over menus up and down the country.

This latest health craze has a rich following, mainly from gym goers. Health club’s now have the option of a post-workout smoothie to greet you at the end of your sweat-sesh.

Smoothies are a quick way to cram loads of healthy ingredients into one hit including avocados, nut butters, protein powders, oats and Greek yoghurt to name a few.

The good thing is that fruits contain antioxidants, vitamins and fibre that are all beneficial for us. Strawberries, mango and pineapple for example contain Vitamin C, which helps to protect our cells and keeps them healthy.

The assumption people are making however, is that smoothies are guaranteed to be good for you and will lead to weight loss.

But unfortunately, I hate to break it to you, smoothies can lead to weight gain and I am about to explain why:

(1) OVERCONSUMPTION – People very rarely measure portions of ingredients that get added. The net result is that there are excess calories then consumed from overeating. Despite the fact that the ingredients may all be natural, they can still be incredibly fattening especially when eaten in large quantities. If you were to place all of the ingredients onto a plate and eat manually, most people would struggle to finish everything.

(2) ALTERED GI INDEX – Smoothies and the blitzing of food actually alters the make-up of that food. There is an elevation of the GI (glycemic index), because the starch and fibre is broken down. This means that the smoothie will cause blood sugar to spike quicker and then crash quicker. Your body will metabolise the drink quickly but hunger pangs will kick in within an hour. Smoothies in general don’t help keep you full because there is next to no fibre left after the ingredients have been pulverized.

(3) INCORRECT RATIOS - Not everyone is getting the carb-to-protein ratio right. Ideally you need some protein, such as Greek yogurt or protein powder and then carbohydrate in the form of berries and some almond milk or water. That will provide an adequate blend of those key macros.

(4) MEAL REPLACEMENT NOT ADDITION - A smoothie should replace your breakfast or meal, but is not be eaten in addition to. People are firing smoothies down their necks throughout the day, without actually thinking about the contribution to overall calories.

(5) PORTION CONTROL – Ideally you should operate on a ratio of 1 portion of fruit to 4-5 portions of vegetables, otherwise it equates to too much sugar. The addition of sweeteners such as honey or maple syrup should be avoided. Cinnamon is a much better option instead, which has many health benefits. When thinking about portion size, a good tip is to lay out everything you’re about to whizz up first, rather than chucking it in the blender straight from the fridge. This visual cue will help you to see the whole meal and you may then alter accordingly.

"I just don’t have the time".

This is by far the most popular excuse I hear with regard to exercise. It is an easy barrier for people to put up, to justify not taking part in exercise or going to the gym.

I get it though. Between working full time and then taking care of a family, it can be difficult to find the time to exercise.

Whenever I hear that phrase, I often question the real motivation to actually do something proactive, because if you don’t honestly have even 10 minutes a day to take care of your body, then I think you are seriously kidding yourself.

Everyone can find the time to exercise, but often fail to start for a number of reasons.

One of the biggest reasons is lack of a plan. Like anything, if you don’t have a plan in place, you will fail to take action.

Another big reason is the fear of failure. Most people are in denial about their health and we all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.

Fitness can be a daunting journey if you are doing it alone, which is why I always recommend joining a group of like-minded people or adopting a workout buddy.

Here are three ways to stop making excuses and pursue you desired body-shape:

Excuse (1) - I have no time. You don’t need a 3hr window for exercise. A 30-minute run is a great way to get cardio in when you don’t have much time. If you have an extra busy day, take a walk during your lunch break. Every little bit counts, and making the time for exercise will get your mind back in gear.

Excuse (2) - I don’t know where to begin. For some people, working out may seem overwhelming: “running is impossible, circuits are painful and spinning is intimidating!” It's time to face your fears. Exercising and eating healthy will prolong your life, prevent disease, and boost your mood (not to mention give you a fabulous figure). If you feel uncomfortable with certain workouts, ease into them and let yourself get familiar with which ones you like best.

Excuse (3) - My gym is too far away. Your gym may not be right down the street, but there is no reason to let that get in the way of you a good workout. Try following a fitness DVD at home instead. Or take advantage of going outside. Go for a run, a hike, or even a nice long walk in the park.

We all should know and acknowledge that super restrictive diets are not sustainable and can also be hugely demoralising when we can’t stick to them.

It's not beneficial to forbid yourself from eating certain foods.

Denying yourself something you really constantly can ultimately lead to binge eating and eventual weight gain.
It is important to enjoy what we eat for the sake of our own sanity.

Moderation is key for some foods however, but it is crucial to recognise and avoid food that provides no nutritional benefits what-so-ever.

Healthy eating is about being aware of the nutritional value what you are consuming and how it can help your body.

Here are 5 things to cut from your diet immediately, which your body won’t miss, but in return can have an instant impact on your fitness goals.

(1) SUGARY CEREALS – are packed with sugar and minimal fibre, causing a sugar spike mid-morning that will leave you hungry and running for the biscuit tin. Swap them for whole-grain cereal and fruit.

(2) TRANS FAT – linked to increased cholesterol levels, which studies have shown to be associated with heart disease. Biscuits, pies and cakes all contain trans-fat.

(3) SOFT DRINKS – a can of coke contains 35g of sugar, which is almost double the daily allowance recommended by the World Health Organisation. Increased risk of metabolic syndrome, which causes belly fat, high blood sugar and raised cholesterol.

(4) FROZEN MEALS - ignore the idea of convenience and think about cooking healthy meals from scratch. To enable food to last extra-long in your freezer, food manufacturers load frozen meals with sodium. Sodium causes you to retain water, which bloats you up.

(5) LOW FAT FOODS - don't be fooled by 'low fat' labels. Those foods are manufactured so that the natural fat is removed and then replaced with artificial fillers and sweeteners.

Health and wellness is something we all strive for, but when push comes to shove, it’s easy to prioritize everything else instead.

Work, social time, down time in front of the TV or endless hours browsing the Internet/social media. The intention is good, but something gets in the way of acting on it.

Sometimes life is just so hectic that by the time you’ve worked your way through all the tasks in the day there’s no time left to devote to yourself.

Even if you get up earlier or go to bed later in an attempt to extend your day, it may still feel like there’s not enough time.

If you struggle to remember the last time you did something just for yourself, then it’s definitely time to break free from the habit of not giving yourself time off.

Follow these top tips below on how to get some ‘you’ time back in your life:

(1) START SMALL – 2 minutes of meditation before bed, a walk during your lunch hour or 10 minutes of circuit training before dinner. The little bits add up, and that’s what’s most important and most sustainable at this stage.

(2) IDENTIFY GOALS & PRIORITIES – Set your goal and then tell a friend, or write your goal on a post-it note and keep it on your desk, your TV or your fridge. Making your goals/priorities become real, rather than theoretical is crucial.

(3) BREAK YOUR ROUTINE - Routines can be useful providing that the things you are doing are really worthwhile. However, if they’re not worthwhile, then try your best to break them and establish new routines for the better.

(4) SCHEDULE IT – Book that evening workout or yoga class into your calendar, which helps reserve the time so you can turn your intention into action. If visually you can see a block of time that is set aside for wellness, you won’t be as inclined to fill it with something else.

(5) EVALUATE TIME WASTING ACTIVITIES - Do you check your emails constantly? Do you waste an evening on social media? Do you answer work calls during out of office hours? If the answer to any of these if yes, then you must take the time to organize your responsibilities, and you will gain more free time for yourself.

Losing up-to a stone in weight is doable, providing you adopt a restrictive diet and exercise more.

The numbers on the scale will continue to drop each week, providing you are strict and remain disciplined across the board.

If you’ve lost weight, you likely know the blissful exhilaration of feeling better in your clothes. Compliments from friends, family and loved ones then boosts your day, and you discover a newfound confidence.

But losing a larger amount of weight for example requires significant lifestyle changes.

Mindset and behaviours are two of the key drivers which need to be tweaked for the better.

Fat loss can become lasting though, and the right long-term strategies can bolster that success.

By adopting a solid game plan including the five key points below, you'll develop a bullet proof strategy, which will make long term weight loss achievable:

(1) DITCH QUICK FIXES - These type of fad diet are not sustainable. Yes you'll get instant results, but can you keep on top of whole food group restrictions over the long term? I'm not so sure. Chances are you'll crash and burn and resort to binge eating.

(2) PORTION CONTROL - A lack of portion control is one of the main reasons so many of us are overweight. Many of us eat way more than we should be at each meal. Increased portions = increased calories = surplus = weight gain.

(3) PLANT POWER - Eating more high-fibre, lower-glycemic vegetables such as broccoli and brussel sprouts is associated with weight loss. Lower-glycemic foods do not raise blood sugar levels as much as higher ones, plus the fibre is mega in terms of inflammation and satiety.

(4) ELIMINATE PROCESSED FOODS - Remove foods that provide little or not nutritional value. Foods that are high in simple sugars and saturated fat can spike blood sugar resulting in a blood glucose crash and a feeling of hunger within an hour of originally eating.

(5) FLAX APPEAL - Incorporate flaxseeds into your diet. Flaxseeds are rich in omega-3 fatty acids and antioxidants which help people stay at a healthy maintainable weight.

I've trained at many gyms and health clubs in several different countries and during my numerous workouts, I've observed various people exercising around me.

Some people really know what they're doing, while others look like it's their first time in the gym.

There are many possible ways you can damage yourself in the gym and hamper your progress.

Your hard work could be for nothing if you fail to make the most of your workouts.

With so many pieces of equipment to choose from and permanent crowding around the bench press, it’s hard to set up a proper routine, let alone get in a good warm-up and all of the other components.

To save yourself time, get faster results safely, and make your workouts more effective, make sure you AVOID these following common mistakes:

(1) SKIPPING THE WARM UP - dodging the pre-workout warmup is a surefire way to get injured during a tough workout. Set aside some time to fire up your neural pathways, before jumping into your main working set.

(2) NOT TIMING REST PERIODS - stop browsing Facebook or sending WhatsApps and avoid wasting precious time between sets. Use a stopwatch to limit yourself to under a minute. That way you'll maintain intensity throughout.

(3) NOT BRINGING A WATER BOTTLE - keep your workout going strong with proper hydration. Bring your own bottle and fill it up beforehand. Add some lemon or lime slices for natural flavour.

(4) EXPECTING TOO MUCH TOO SOON - slow and steady wins the race. The results you want won’t come through in a couple weeks of practically kill yourself at the gym. So be patient and embrace the changes slowly and steadily, take each increment step by step.

(5) INCORRECT FORM - swaying and using momentum to move dumbbells is the main culprit when someone gets injured during exercise. If you can't maintain strict form, then lighten the load and leave your ego at the door. Time under tension is more important that pretending to look stronger that what you really are.

You have finally got over that first hurdle of exercising again, but the following day your body is in pieces.

Muscle soreness starts to play tricks on your mind and thoughts of ‘I can’t do this again’ start to creep in.

Although muscle soreness cannot always be avoided, there are many effective ways that can help reduce those aches and pains and get you back on your feet quicker.

Your training progress can only continue if correct recovery techniques are implemented and on point.

By adopting some of the methods below, you will come back stronger after each workout and less sore.

(1) Cool down – stretching post workout helps break down the adhesions, or little tears, in your muscles as a result of training and will help increase blood flow. Take a few minutes to relax and stretch out all of the major muscles groups.

(2) Tweak your programme every two to three weeks - this will help you to shock your body into seeing new results, without getting overuse injuries. You should also mix up what you do, by working on different body parts/different workouts on consecutive days.

(3) Remember to rest - taking time off from exercise enables the muscle to repair, rebuild and grow. It’s often recommended that you take one to two days’ complete rest each week.

(4) Eat smarter - if you don’t eat effectively, you can’t train or recover effectively. Eat three small meals a day, with two healthy snacks in between, and include good sources of protein and carbohydrates at every meal and snack. If you always do this, you can be sure you’re eating enough to sustain your workouts and your recovery.

(5) Massage - Sometimes stretching isn’t enough to break up all the knots and scar tissue that accumulate during training. A sports massage will not only help speed recovery, but can also help you to gain muscle balance by working on areas of your body that are particularly tight or overworked.

The dreaded cravings. The Achilles heel of any fitness plan.

We all have them for that one specific food, which brings instant satisfaction.

And usually, it is some form of junk food, be it pizza, crisps, pastries or a take-away.

They creep up on you when you are trying to be healthy and consistent and can easily result in a full blown binge that lasts several days or weeks.

Whilst I believe in moderation and never depriving yourself completely, sometimes a craving that may seem so innocent can totally derail your efforts.

Junk food is addictive and for good reason.

Food manufacturers pride themselves on designing a hyper palatable food that will keep the customer coming back time and time again.

The problem however, is that these foods are heavily processed and are by no means natural.

Artificial flavourings, chemicals, salt and sugar are the headline ingredients, but there are tons of others.

Here are my top tips to kill of your junk food cravings:

(1) Manages your stress – you cannot stop stress from occurring, but how you manage it is key. Stress and eating come hand in hand. People turn to food when stressed. Chemicals in your brain trigger cravings for sugar and fat.

(2) Avoid unhealthy foods in the shopping basket – if you don’t buy them in the first place, you won’t have those tempting options in your cupboard to turn to in times of need.

(3) Eat wholesome meals throughout the day – meals with natural ingredients will leave you feeling fuller for longer and will reduce the chances of cravings creeping into play.

(4) Don’t go to the supermarket hungry - they give you easy access to pretty much any food you could think of. And the unhealthiest foods are strategically placed at eye level for the consumer. Think about when you are queuing at the till. Sweet treats are all within arm’s reach when you are waiting to pay.

(5) Get enough sleep – sleepless nights are associated with a drop in leptin (which signals satiety) and boosts levels of ghrelin (appetite trigger) causing appetite to kick into overdrive and cravings for starchy foods to go through the roof.

(6) Eat for purpose - your goal is to get results, so give your body only what it needs to make results happen. If weight loss is your primary aim, then clearly highly processed, high sugar foods will be detrimental to your long term goal and will only serve as a setback.

It is understandable that that many people toy with the idea of adopting some form of drastic diet following the Christmas and New Year celebration gluttony.

I hate to shatter your intentions here, but a super-restrictive diet will be a guaranteed recipe for failure.

I have said it before and I will say it again; Slow and gradual lifestyle changes need to be adopted and implemented each week at a rate that is sustainable to YOU.

Following a diet that cuts out major food groups and allows zero flexibility can often put people in a worse position then when they started. Why?

Because it forces people into adopting rebound binges as it becomes unrealistic stick to the strict protocol and its then a slippery slope back to where you started.

To ensure a successful transition from Christmas overindulgence to healthy New Year and beyond, make sure you are not making one of these common mistakes:

(1) Expecting Immediate Results - the celebrating you did over the Christmas period is not going to be undone after one week or even a month of getting your act together. Patience and a relentless commitment to a programme is key.

(2) Eating Foods, You Don’t Like - one of the key reasons why diets don’t work, is that they force people to eat things they don’t like. If you are not fan of kale or broccoli for example, find an alternative. There are plenty of healthy vegetable options.

(3) Ignoring Food Labels – they are hidden on the back for good reason. Read the food labels on the ingredients that you're using to make a more informed decision about whether it’s healthy or not.

(4) Not Having A Back-Up Plan – planning for roadblocks like a stressful day at work is key. Instead of resorting to emotional eating when stressed, why not book a massage or a gentle yoga class to help reboot.

(5) Not Prepping Meals – food prep was a big craze in 2016 and for good reason. Prepare healthy food ahead of time. That way you can get to it when you're hungry, instead of going ballistic and raiding the cupboards when you're ravenous.

New Year’s resolutions are on the tip of everyone’s tongue right now.

The harsh reality however, is that less than 10% of us will actually stick to our plans and we invariably give up within the first month.

Even the most motivated people sometimes claim defeat when it comes to New Year's resolutions.

Make 2017 the year you succeed!

Here is a six-point action plan to help you stick to that original resolution:

(1) Set a goal with a friend – surround yourself with people who inspire you to be more and do more. Surround yourself with likeminded people and you can both inspire each other to be better.

(2) Be realistic – a goal should be not to lose two stone within a month as it would be completely unrealistic. Create resolutions that are manageable and achievable gradually over time.

(3) Manage your time – instead of trying to accomplish it all in one day, break it up into manageable increments. Make your goal or conquest part of your daily habit or routine. For example, set aside 30mins within your lunch hour to workout or go for a walk every evening.

(4) Stay within your budget – losing weight can sometimes require an expensive gym membership. Be creative and try to find less expensive ways to complete your goals. For example, complete a body weight circuit your home or go for a run in the local park.

(5) Plan, plan, plan – include a plan of action. You need to create a weekly/monthly plan that will help you achieve success. Identify three/four days and times that are convenient for you and stick with those days so you are working out at the same time each week.

(6) Believe in yourself - congratulate yourself for positive progress towards your goal. People can be too black and white at times. That acknowledgement will give you the energy and stamina you need to continue achieving your initial goal.