How to win at your your new training regime

The first two weeks of my transformational programme is called the BASECAMP. This is where the magic happens where I learn about each different client and help them correct their form and technique, crucial if they want to succeed in their overall goals. ( I will speak about why form and technique is a necessity on any fitness regime on another post) read more

7 Ways Strength Training Will Change Your Life

Strength Training

You get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time strength training?

That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are.


This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…


Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.


Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.


Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.


Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.


Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.


It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.

Sound good to you? Give me a call or shoot me an email today to get started on a fitness routine that’s custom tailored to your needs.

How I overcame my coffee addiction.

For the first time since my teenage years this has to be the longest period where I have not consumed coffee.  Exactly 5 weeks, woohoo, well done me.

So I hear you ask “so what?”

Coffee has had so many controversial debates whether it is good or bad, or how much we can consume, and so on.

Anyone who knows me knows I love coffee.

I love the morning ritual of waking up and thinking about the smell of the thing in the jar, I love how it tastes and how I feel after wards.

For over a decade it has helped me wake up and come alive. I also had a very good belief  about my coffee addiction which was “I simply DO Not function without it first thing in the morning”.

Coffee was the drug I needed to feel energized and mid day I will need another hit like a cocaine addict needs their fix.

My SELF BELIEF about coffee was actually causing me more harm than good.

Let me explain.

This soothing hot drink is what powers me to maximize my energy in the gym and give me that little ooomph for life. The thought of not sipping it in the morning used to frighten me. It’s the thing that also made me look like a mad hatter doing 10 things at a 100 miles per hour and not completing one task in the end.

I realized as I was growing up things used to agitate me more and the feeling of nervousness was over taking my life. I put this down to my job as a coach running around constantly looking after clients.

But it was at Anthony Robbins seminar I became aware of my addiction and how it wasn’t so great for me after all. I mean as a Coach I know everything in moderation is good for us and if I drank enough water to the ratio of coffee intake I would be fine. Somehow this wasn’t working for me.

The shift started when I was crewing at the Anthony Robbin’s “Unleash The Power Within” at the end of March 2015. Not only did Tony speak about the elimination of coffee but for those four days I was waking up at 6am there was no COFFEE in the house.


I had a full on 13 hour day ahead of me and there was no coffee.

On the first day I remember telling myself “I will only have that coffee at 12pm and lets see how I cope in the morning”

Bizarrely enough , I was just as hyper and energetic from the time I woke up till I had that it. So it made me think, If I have been this energetic without the need of a coffee then why do I drink it and rely on it so much and why am I in this state of thinking that if I don’t have a coffee I will not function ?

You know it only went hand in hand with what Anthony Robbins was talking about the whole weekend at the seminar,

1) Our belief system creates habits for us

2)Our thoughts to a situation can create so much good and bad

3) And our perception of things allow us to view things in a positive or a negative way

And so there it was that little voice that said to me “you do not need the coffee you are just as mad without it”


Boy was I glad to hear that voice and actually experience the full effects of my own natural energy through the next few days without any coffee.  To feel my own energy without any external substance was a huge deal for me.

In the weeks to come, I replaced coffee with hot lemon water and then juiced every morning. I wasn’t tempted to drink coffee and it turned out to be a small challenge to see if I had the discipline and power to not drink the beverage anymore.

Each day to replace the old habit was a triumph for me, each day I realised I wasn’t as weak as I thought I was. Each day I used that to channel my focus and energy in other areas of my life.

I was more energetic than the days I had coffee, I realised I wasn’t as agitated or anxious. It is very rare for me to get those mid day energy slumps now and my workouts are just as hard and intense without the kick start of coffee.

So I realized it was ALL IN MY HEAD. The story I had been telling myself for so many years had finally changed. And this is also the same thing we do when we are faced with certain situations in our lives when it comes to change or uncertainty.

Our story about a situation prevents us from progressing, for example

  • The pointless relationship that does not serve our purpose anymore
  • Going on a healthy lifestyle change
  • Getting that new job
  • Asking someone out on a date
  • Asking for the promotion at work
  • Coming out of our comfort zone

Everything is very scary at first but if we can change our belief system and wire it to something better, we can gain maximum results from a small change to everything in our lives.

My new belief is “I can drink coffee if I want to but right now I choose not to”

And I am now also saving almost £48 per month by not purchasing flat whites and cappuccino’s in the coffee shops.

Holy crap that’s the first time I calculated that. £48 per month? What joy is it to eliminate an expensive addiction to his liquid?

We have to remember that habits can never be eliminated, it stays with us but the good news is that it can be replaced.

Challenge for you:

Find something that you love but could also be preventing you from reaching your goals, for example your love for chocolates or cakes could be stopping you from getting to your desired weight.

In the first week decrease the amount that you consume. If you feel this is making a change and is going well, eliminate this in the following week. If this is too much and you feel unhappy and need the cake or chocolate fix you can try to substitute it for dark chocolate or gluten free rice cakes. Not everyone likes dark chocolate (at first) but try different ones. My ultimate favourite one is Lindt dark chocolate with hazelnuts and I know people who hate dark chocolate but have fallen in love with this one.

Be creative and play around with it like I did for a few weeks with lemon, lime water and even juicing. 

The client who didn’t know she could RUN, until she TRIED

I write this LONG article for two main reasons I can stop talking to myself when praying and meditating (been bugging me since a week now ) some people can realise how they limit themselves just by the way they think at times.

The latter will be more beneficial I hope.

Every single person that comes to work with me, I either get defined or redefined.

I learn something new or unlearn old material.

I see myself in them and they see them in me.

Weirdly our paths cross in paradoxical ways, yet we understand one another.

Some of their personalities shine, they say and do funny shit, the next day I will wake up still laughing and giggling like a hyena, thinking about that moment.

I guess they all become a part of me during the time we work together on the Fitness Reborn UK transformation programs.

Each day is a new day that brings with fresh challenges and obstacles but each week I get to see breathe taking breakthroughs from my determined clients.

I egg them on.

I cheer them on and always remind them to “trust the process, to trust their bodies and their minds”

Dropping weight, on this program is just a bonus. Everything else about them changes in a magical way.

They evolve in the way they speak.

They walk differently.

Their confidence soars through the roof in a matter of weeks.

They are able to breathe better and with ease.

Their smile speaks a thousand words, because they finally had that sweet taste of being able to move freely in their bodies.

Most importantly they have taken control over that emotional eating pattern or even better they end up falling in love with exercise and their bodies (Mission accomplished and yes , I guess I have that swag).

So you get the overall picture I hope, anyway moving on, I took on a client who started the twelve week process back in December 2016, the festive period.

We started our initial cleansing and detox part just two days before Christmas day. ( whoever said it is hard to stay on top of your fitness during this time has been lying to you).

Before I go on (and with her permission) I want to build up a profile of this client.

She has been a big girl almost her whole life, 20 stones in weight.
She is 36 years young, so only three years elder than myself.

She recently got promoted to a senior manager role at her work (Because that’s how we chicks roll).

Has a loving partner whom she has been with since forever (he has been supporting her in amazing ways)

She is the eldest sister and I also want to mention that her ethnicity is Indian ( this is important as cultures have a huge impact on the way we look too).

She spent most of her life comfort eating. No thought in her food intake whatever.

She had been an emotional eater most of her teenage and adult life.

Her desk job meant sitting down all day and she used to be one of those people who wouldn’t move much (but recently that all changed during the program, I heard that she likes to walk whenever she can).

Naturally her body got used to doing less activity and going to the gym for her had always been a nightmare because she was conscious of other people looking at her and making fun of her.

Some folks are cruel.

Anyway let me get to the point, since we started in December all I had her do was basic movements such as walking, squatting, breathing and lunging.

Due to her weight I couldn’t go crazy in each session in case her existing injuries got worse.

Side note: I am a sensible coach and work with each person’s emotions and what they are ABLE to do at that given time.

Together we worked on addressing the issues she has had in the past with food and the lack of exercise, we worked on reprogramming her mind set in so many different ways and getting her to love herself as she is.

She is indeed a very attractive lady and her vibes have a good effect on me, I like training her.

So far she has stuck to everything I have been educating her on and I thought to myself since it has been seven weeks into the programme we definitely have to change her routine a little.

Now that she could move better it sounded like a good plan.

So outdoors we went to do our session, all the time thinking if this is a good idea for her or what if she cannot do it and feels bad.

I trained her and another client together that morning so they had healthy competition with one another.

This client hadn’t ran in any of our sessions, her physical weight just wouldn’t have allowed her to do that.

The first run we did was getting her to jog in and out of the cones and then when she reached the last cone her job was to sprint back to the start.

I got her to take baby steps with me beside her all the time.
She ran WITHOUT stopping, in my head now I am thinking ‘WTF she just ran’

Next round I got her mentally prepared “I want you to work at 50%, which means you give me 50% with everything that you have, YOU GOT THIS!!!!”.

I wished you were there to see her face as she huffed and puffed through with the pace and reluctant to stop.

I stood there smirking, tapping her on the shoulders I said “ WOW damn you fkn ran”

She then replied “MY ENTIRE LIFE (catching her breathe) … I DID NOT KNOW I WAS CAPABLE OF RUNNING”……

OMG!!! (I’d read that again to understand why I had to write this article)

I just stood there, in awe, what she said was deeply profound, deeply moving and certainly very emotional for many reasons.

As I registered what she said the only image that came into my head was of the big elephant that was tied up by a rope.

You see we all hold ourselves hostage in our thoughts and minds to the things we think we can do and cannot do.

This can be in every area of our lives.

The baby elephant when it is born is conditioned by humans to stay in one place tied up with a rope, if it moves it gets physically abused by humans.

The elephant grows up to be a grand, elegant, powerful and strong creature HOWEVER it has convinced it self it cannot break free

Crazy right?

We all sometimes tell ourselves a story that captivates us in many ways.

This clients story and her fitness works as a beautiful metaphor to what else we can unlock in other areas of our lives.

Our brain is a pattern recognising organ, it will only repeat what is of importance and the more we tell ourselves something or do, it will be an automatic behaviour as to the way we live our lives on a day to day basis.

So I invite you to just think about all areas in your life where have you perhaps limited yourself or even conditioned yourself to believe you could not do it?

It could be that job you always dreamt of.

Somewhere to travel.

That book you have put off doing because you keep telling yourself you are not a writer.

That class you wanted to take for years and years.

Make a list and start taking small actions to get to that destination, it all starts with one simple step.

Crisps and chocolate time for me now

Nazia xxxxx

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