Default Behaviours And How They Sabotage Your Fitness Results

Default behaviours, or habits, are the ones you get back to in moments of stress, exhaustion, anger or any kind of situation where, for some reason, you don’t think about your actions as deeply as you usually do.

Default behaviours can sabotage any kind of results, whether we talk about diet, fitness, business or even personal development.


Examples of default behaviours 

Running technique – even if you know the correct running technique, when your body gets tired you go back to your old technique, or habits, running habit in this case.

Weight loss – upon your return from work, you are very hungry, tired and had a difficult day, and you’ve used your will power throughout the day, instead of having a fresh vegetable salad, it’s easier and more satisfying to have chocolate cake, crisps or a doughnut.

Fitness – when “life gets in the way”, or you are very busy you might say “I don’t have time”, but actually you are going back to your default behaviour(s).


And so you make some progress, then you go back to the start line. Then you make some progress again, only to go back. And so on so forth. Default behaviours can sabotage your results.


How to override default behaviours


What you speak

Every time you speak you unconsciously give a command to your brain. And you brain listens and learns but it doesn’t like interdictions.

Instead of saying “I am not allowed to have….ice cream” or “I shouldn’t have….”, say “I can have it but i choose not to have it now”.



The more and the longer you practice a behaviour it becomes more permanent. Every time you repeat it, it’s like hammering a nail in a board, it goes deeper in your system every time, until it’s firmly rooted.

Forget the 21 days, 44 days 66 days which, according to some research, makes habits stick. None of these numbers, not even doing the same habit for 365 days, will guarantee it will still be there 24 months later.

Practice (count the days if you want to) every day, or every week, depending on how you have set up your schedule.


Acknowledge it

Awareness of your default behaviours is half the battle won. Identify your default behaviours and then start working around them.


If you struggle

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Eating Late In The Evening – Yes or NO?


Should you eat late in the evening or not?

In this video I ask you a couple of questions. The answer to these 2 questions will answer the first one.

1. Since food is energy, if you eat late in the evening, are you using that energy or is it stored throughout the night? It will not wait until the morning to be used, it will be stored.

Unless you are awake throughout the night, using the energy to take it, you might want to consider eating 3-4 hours before going to bed


2. Do you want to rest or just sleep? The digestion process takes a lot of energy. If you eat late in the evening and shortly after, go to bed, digestion will take place while you sleep.

That means that instead of your body resting, it is busy doing something else.


3. So what if you are hungry late in the evening. Simply eat something light which will be digested fast. Instead of a meal, have a small fresh vegetable salad, a yogurt or a few pieces of fruit, low in sugars.

If you have any questions leave them in a comment below and I will answer them.

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The Myth Of Breakfast Food


We were programmed to believe that breakfast food is or should be in a certain way and from certain food groups. For example breakfast cereal, packages, orange juice, eggs and so on. All of these, besides eggs, should not even count as food or drinks. Why? Simply because they bring NOTHING of value to you.

Don’t conform to rules that say breakfast should be one way or another. If the food you eat is healthy and nourishes your body and mind, setting you up for a successful day, then that’s all you need to think about. Stop thinking that breakfast, of any other meal has to conform to any other rules than being healthy and nourishing.

This is a live facebook video I did a few days ago. If you want to see me broadcasting live, follow me on Facebook.

How To Lose Weight If You Have A Sedentary Job


I was asked by one of my readers to write about how they can lose weight when they have a 10 hour job where they sit most of the time.

There are 2 main, important areas you have to look at

  1. Physical activity
  2. Nutrition

Basically to lose weight you have to use more energy than you take it. There is much more to that, it’s not that simple, but for most people who don’t have any health complications, this works to begin with. Let’s keep it simple shall we? So use more energy than you take it, or burn more calories than you eat.


Physical activity

Ok, but you are working in the corporate sector, sit 90% of the time at your desk and in meetings, the only time you move around is to go to the printer across the room and to the meeting rooms. So how can you possibly do any physical activity when you are trapped between 4 walls?

Don’t panic, the answer is: incorporate movement in your work! and burn calories.  I’ll tell you how:

1. Get off the tube or bus 1-2, even 3, stops earlier and walk

2. Park your car far from your office so you walk more

3. Always take the stairs, especially when you are in a rush. You know why.4

4. Go for a walk in your lunch break. If you have showers at the office, go for a run. If you have a gym in the building go for a workout. This can be 10 min, 15, 30 min. It doesn’t matter, move more.

5. Stand when you talk to your colleagues, sometimes with you type at your computer, when you read papers, drink your tea/coffee or water


Try these over the next week and let me know how it goes.



Weight loss is 85% diet. However, a diet is not something you go on, a diet is a series of habits you change and improve. So let’s begin shall we?

1. Water. Your brain, internal organs, you whole body is make of water. Together with food it is the fuel for your body. Around 80%, some say more up to 90%. Regardless of the percentage it’s undeniable that you are made of water. If you want to function at your peak performance and lose weight drink pure water, not water with strawberry taste, not coffee or tea. Pure water, the element you and this Earth are made of. Drink about 8 glasses of water daily. more if you are very active. You will know, you will need it

2. Snacks. The amount of time we are active vs sedentary, does NOT justify the amount of calories we put into our bodies. While, in general, I’d say have snacks, if you are sedentary 8-10 hours a day, cut down on them until you eliminate them out of your diet. If you are used to snacking this may take a while. DO NOT jump off snacking all of a sudden. It may work for some people, but other can relapse. You must see what works for you.

3. Cooked food. Have meals for lunch. Eat breakfast like a king, lunch like a prince and dinner like a beggar. Lunch must be a meal. Why? Because you need more energy for the day than you need after you have dinner. Give you body food.

4. Unprocessed. Eat food that is as close to their natural state as possible. Processed food, that has be tampered with by humans, is not good. Cook your food home. Weight loss happens in the kitchen.

5. Fat Free? There are 2 main ingredients that makes something taste very good and addictive: fats and sugars. If it’s less of one, it’s more of the other. No more fat free stuff. You will also feel more satisfied, faster and for longer, thus eating less in the process, and losing weight.


What I gave you here might not do miracles, but implementing some, if not all, over the next 4-6 weeks will place you on the right track to being healthier and losing weight.

I can give you lots more ideas, but start with these. What’s the point in giving you 20 ideas and action none. Take one step at a time, your mind is busy enough.


Do you need more personalised advice? Contact me to book a free, no obligation consultation and I will help you set up.


The Power Of The Food Diary



Although you might “already know” exactly what and how much you eat, you might be surprised.

I have about 3 pizzas a year. Not more. Do I plan them? No, not at all. But I became so aware of what I eat that I remember when I have them and with whom.

This wasn’t always the case of course, not when I managed to get my weight 20lb heavier or to about 60kg.

Writing down a short summary will enable you to automatically make changes. It just happens.

You might begin to feel guilty about what you eat, but that’s not necessary. Try to see this food diary as an experiment, a coach, rather than an evil need.



One of my clients loves to keep track of the meals throughout the day.

I normally ask for 7 days of detailed food journal, but my client wants to send me an email with a summary every evening. Which I love! Very dedicated and getting results.

Client’s eating habits have changed so much in the past 5 months since we’ve been training together, in terms of quality and quantity. Although if I ate like this I’d be hungry every hour, but everyone is different, this is ok for my client.

If you don’t have a coach, eEmail yourself what you eat every day, just like in picture below, and see how your habits will start to gradually change.

The-Power-Of-The-Food-Diary (2)

Will you do that? Many people ignore such advice thinking it’s not necessary. However, I may not be necessary to hold a food journal, but it will make it easier for you. So it’s up to you if you want the easy or the difficult way.

If not just get on a coaching programme with me – online or offline – and I will receive your emails and support you on the way. Message me or leave a comment below.

Online coaching programme is the Unleash Your Physical Potential through the MTI Academy. So contact me to schedule a free consultation and see if you qualify for this programme.


What’s For Breakfast? – The Deconstructed Salad

What's For Breakfast? - The Deconstructed Salad

What should you have for breakfast?

Many ask me this question when I say breakfast cereal is not food. So what to have?

Simple, have food. Anything you want, anything you like, as long as it’s healthy. There are no rights a wrongs. As long as the food you have is nutritious, satisfying, fuels the body and you enjoy it, have it.

I can have chicken an rice for breakfast. You may not like the idea, so you won’t have that.

In this video I show you a different option. A meal (breakfast, lunch, dinner) which you can make however you want. I gathered what was left in the fridge, before I go grocery shopping. Simple, fast and very healthy and satisfying.

How To Get And Stay Fit, Healthy And Slim Without Struggle

How to get fit, healthy and slim without struggle

There is more to fitness than calorie counting and “chasing” weight loss. Many people get disappointing by the fact that weight goes up and down over several months, and just give up. What is the point right?

So how can you get and stay fit, healthy and slim without even thinking about it. Without making weight loss a life long pursuit? I explain everything in this video:

How To Make Your Morning Exercise Routine More Interesting And Fun

How To Make Your Morning Exercise Routine More Interesting And Fun

Here’s a method which will help you get out of monotony, make exercising more fun and different and reduce bias in the choice you make when you choose your exercise.

We unconsciously do more of the things we are good at and which we love. This means progress slows down to the point where we make very little progress. When you have a Personal Trainer or a Coach, they will give you exercises you are not good at, but when you have to choose alone we tend to be biased without realizing.

So here’s a way to solve this problem and to also make things more interesting. This is not a method of training to get results though. If your training needs set repetitions and sets, a certain structure, then this is not going to work. But it will make things different.

11 Reasons Why We Overeat

  1. We go out with friends, whether we are hungry or not we eat.

Advice: Eat if you need to eat, if you are hungry. If you want to eat out with friends, don’t eat home.


  1. We are bored.

Advice: Give yourself work and projects, read a book, make a puzzle, write, listen to audio books, watch a movie, find a hobby. There is so much to do out there, it comes down to you and your choices.


  1. We don’t eat satisfying enough.

Advice: Eat fats, carbs and protein. No more fat free foods. Eating regular yoghurt and drinking normal fat milk will actually lead to eating less. Stop whishing the food and have, on a place, a piece of meat or other protein, and 2-3 sides (one of them carbohydrate such as potatoes or rice, the other two vegetables).


  1. We watch TV or read the paper when we eat, so we lose sight of how much we eat.

Advice: Try eating without doing anything else in the same time.


  1. We form the habit of eating until we are completely full, and with time we eat more and more.

Advice: Eat until you are 80% full. As a rule you must stand up from the table while you are still hungry. Have dessert 30 min later, you might find that you don’t need it anymore.


  1. We have sweets and snacks when we are hungry, and should actually eat food.

Advice: When you crave something sweet know you are actually hungry. Eat food, even a meal, even if it’s the 3rd meal of the day and it’s before 3 pm.


  1. Celebrating days like Christmas, where we eat because it’s the tradition, whether we are hungry or not.

Advice: Regardless of where you go or what you celebrate you can control the amount of food you eat. Regardless of the tradition of your culture you can always say “it was delicious but I am full” even if you are not completely full. Respect others and appreciate the food they cooked for you, but control the amount of food you eat.


  1. We eat because it’s in front of us.

Advice: If there is food on the table that doesn’t mean we have to eat it all. Take time, do The Stop, and reflect on whether you need to eat more or at all, or not. Respond rather than react to the environment around you.


  1. Because we are happy, sad or depressed, angry, or stressed.

Advice: Many of us eat when we feel in certain ways. That is how you have educated your brain and body. What if you re-educate yourself to go for a walk when you feel down, or take a nap. When I am stressed I like to take a nap. Also take a moment and think about what you are about to do. Do you really, really need to eat that much?


  1. We go on holiday.

Advice: Holiday doesn’t mean we should eat everything we see or are offered. We shouldn’t refuse either. But what we can do is control the quantity of food we actually eat. Try all the foods, but try them. That means a little of each. That’s what I have always done and it works.


  1. We didn’t have enough sleep.

Advice: You get energy from food and you recharge through sleeping as well. Lack of sleep will only lead to overeating, particularly high energy foods,  that’s sugary foods in general. Take afternoon naps, on the train etc. Sleep during the night, quality sleep not necessarily quantity.


Do you overeat? What are the reasons you overeat? What have I missed?


Are you struggling to create and/or change your habits? I can assist you, contact me here.