Calling all Office workers....

Calling all Office workers....

Suffer with a bad back, or stiff neck? Constant headaches? Stiff or painful knees?
Nasty shoulder soreness? Aches and pains worsening? 
Trying exercise and get hurt? Blame the exercise class or the gym or those
weights you lifted for the pain you now have? 
Sound familiar? 
I come across these statements and many more daily from office why? 
The human body was not designed to sit 6, 8 or 10 hours plus a day; we evolved to walk and to stand. It is modern human who has created the "office" environment. It is modern human who finds luxury in chairs and being seated however, it is ruining people's bodies and posture. 
Think about it, you sit on a bus, train or in the car to travel to work, which could be 30 minutes, an hour or more. At work you sit for another long period of time and then have to travel back. Do the maths for your own day, now times that by 5 days week and so on.... you'll soon realise it mounts up quickly....that's not taking into consideration the sleep you have each day! 
It's pretty evident your muscles soon become stiff, ridged, tight and in some cases shortened. These in turn pull on your bones; which they attach too, creating pain, aches and soreness; especially when you ask them to move more during exercise.
Again, sound familiar?  
So what's the answer? Well, there is a long list of answers, from drinking more water to hot baths to foam rollering and more. Yet the gold standard would be to start with at least one sports massage. Yes, i said sports massage! You may not be active or play sports but this just a term used to describe a massage aimed at relieving tension, tightness and fix any movement issues. And Yes, they can be painful to START with, due to the build up of tension over the years however if and I mean if you keep your own self maintenance up and regular massage treatment the pain eases dramatically. 
A good therapist will show and teach you mobility  exercises and stretches to prolong massage treatment time. 
Yes, Simon Gunn, head performance coach is highly experienced in sports massage therapy and provides this service however, is only local to Hucknall. So, the advice is find a therapist who comes recommend and local to you!
Remember, aches and pains is your brains way to say something is wrong . don't ignore it. 
Simon Gunn 
Jelly Fitness Human Performance 
T: 07841 529186 
Social media: @jellyfitness 
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Are You Little Black Dress Ready?

Are You Little Black Dress Ready?

Want results like this in just 42 days?!?!



Over 100 people have successfully lost and KEPT off the inches with Jelly Fitness #Time2Define plans and transformed their lives!

Have you over indulged this summer? Ate and drank too much on your all inclusive holiday? Want to drop a dress size MINIMUM before the party season? Want to become healthier? Want to kick start a healthy journey? Want to transform your life and body? Want to just feel good about yourself? on!

Our Time2Define plans are not designed for a “quick Fix”, nor are they a “Gimmick” or a “Fad” - they are lifestyle changes, they will transform your life, body and your relationship with food. Our plans WILL create a trimer and leaner you in short spaces of time (in 6 weeks or under) however, due to the complex nature of the body and how these plans are designed, they will set you up for the long term!

We are not here to bamboozle you with science or jargon, we know you don't care about the science you just want awesome results; like this.... 

If, and we mean "if" you stick to these plans, you WILL get results! The greater the effort you put in the better the results – it is that simple! You are in control of the effort level and therefore in control of the results YOU get! You are accountable!  

We understand you have different needs, lifestyles and time restraints, therefore we have created 4 options for you:

Unlike most transformation plans, we are NOT here to rip you off. Jelly Fitness wants the nation to become fitter and healthier without spending the earth, hence the LOW cost of these tried and tested plans!

You've seen just a few of the #Time2Define 6 week programme "before and after" photos. These very brave and proud people have given permission to share there results. They were not under any obligation to provide these, however have chosen to do so due to their new found confidence and stronger mindset.

We are extremely proud of their new found confidence and self belief to share these. Of course we have "cropped" the heads off a few to allow privacy. We are fully aware majority of people whom undertake such plans have low self-esteem when It comes to body image confidence, which makes us at Jelly Fitness even prouder they would allow these!



Previous Results

Miss H - 12lbs and 34cms loss with the Home plan.
This lady completed the Home Plan and i think her photos and Tweet say it all. As we are aware Miss H has lost the most recorded weight and size using the Home Plan. We are very proud!
Miss J - 10lb loss and
Here we have Miss J, who has completed our Home Time2Define plan.  Not only did she get great results, she loved the flexibility of doing this plan within her own home!
She couldn't get over how much she had to actually eat and still lost!
Miss Kettlebell (11.01.2016 - 20.02.16) - 7lb loss, 22cm loss.
I have Just completed the Time2Define Gym plan, and couldn't be happier with the results. I didn't want to go on a "diet" but wanted to target and tone up certain areas of my body and didn't know where to start. I've been a member of the Gym for a long time but have always avoided the weights as didn't know how to use them
I am much more confident now and know I will definitely carry on with the exercises. I've lost 7lb in weight and 11cm, but visually cannot believe the difference in just 6 weeks. This plan is brilliant and definitely worth doing if you want results!”
Rachel Draycott (11.01.2016 - 20.02.16) - 16lb loss 29.5cms loss
"This is a massive thing for me to do, to post my before/after pics! But although I actually now feel disgusted by the before pic I feel so proud that I completed and stuck to this 6 week Gym shred. I have lost 16lb and 29.5cms. It was hard I won't lie and I spat my dummy out on more than one occasion. But for anyone that says they can't or haven't got time etc. I did it and I am a wife, a mother. I go to college 2 days, work at a school and have a job and changed job and have two kids to look after 
Miss Star Jump (11.01.2016 - 20.02.16) - 23.5cms and 10lbs loss.
“I started the 6 week Gym shred as a way to kick start my body. I'd dropped 2 stone in 2015 and quite a few cms but my losses were slowing down. I felt my body needed a push, Preparation is definitely the key. Make sure you have your breakfast, lunch and snacks ready for work so you don't go off track.
The hardest part of this plan for me was evening cardio. It's so easy to talk yourself out of it, especially if home late from work and it's suddenly 9pm. But as Simon says, you get out of this plan what you put into it. I found it easier if I mixed up what I did for cardio and not just stick to my bike at home as boredom would set in. I really loved the gym plan. Weights are now my new addiction and my strength has definitely improved.
Being sugar, gluten, dairy and wheat free agrees with me. You can see I'm not half as bloated, my energy is through the roof and my sugar cravings have diminished. I can't recommend this plan enough. It is tough, mentally and physically but it's so worth it.”
Stuart Draycott (11.01.2016 - 20.02.16) - 16lb loss 28cms loss
 "The Jelly Fitness #Time2Define Gym 6 week shred program was hard but worth it. Eating right and training hard with NO stupid calorie counting DIET. NO empty juicing DIET. The past 6 weeks have been eat, gym, eat, gym, sleep (where I dreamt about eating and the gym). But I have lost 16Ibs in weight, 28cm in body measurements and down to 9.8% body fat. I am a Dad of 2 kids, with a wife (who goes to college works, and does placement at a school) and a dog. I work 50-60hours a week, so if I can do it so can YOU!!!
Miss Press Ups - 5lb loss and 30cms loss
Here is Miss Push Up who completed the #Time2Define Gym fat loss plan with her results of 5lb loss and 30cms loss! Which is epic! This totally highlights the issues of Muscle Vs Fat and the video I made a few weeks ago ( ). 
Choice 1 —  FIVE DAY Gym Plan £25.00 (i.e. Monday to Friday)
With this choice you will receive an email which will include a set #Time2Define 6-week Gym based program with FIVE sessions per week, our 6-week #Time2Define nutrition guide, Carb & Protein calculator and a weight management sheet. This is our most popular plan that has created so many trimmer, lean participants already. You WILL need a gym membership to complete this plan!!
Choice 2 - THREE DAY Gym Plan £25.00 (i.e. Monday, Wednesday & Friday)
With this choice you will receive an email which will include a set #Time2Define 6-week Gym based program with THREE sessions per week, our 6-week #Time2Define nutrition guide, Carb & Protein calculator and a weight management sheet. This is our newest plan that has already created trimmer, lean participants already. You WILL need a gym membership to complete this plan!!
Choice 3 - Home Plan - £25.00
With this choice you will receive an email which will include a set #Time2Define 6-week Home workout based program, our 6-week #Time2Define nutrition guide and a weight management sheet. This is our most popular home only plan for those that cannot make the gym or feel uneasy in the gym environment.
Choice 4 — Just Nutrition £10.00
As it states, you will receive an email containing just the Nutrition plan that is designed to reduce fat and change your eating habits for the best and help towards a lifestyle change!
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New year, new me!

So here it is, that time of year again where everyone wants to do something to overcome the over indulgence!

Here at Jelly Fitness we have a variety of services to help you!

Bootcamps - Provide group exercise sessions held outdoors in Hucknall.

1-2-1 Personal Training - For those wanting an in depth session based in Hucknall.

Weight Lifting Workshops - To teach you how to use weights to reach any fitness goal.

Exercise/Nutrition plans - For anyone who wants to work alone and lose the body fat.

Sports Massage - To release any tension, stress and ease those muscles.

Spin Classes - Head coach Simon teaches Spin on a Monday at Hucknall Leisure Centre.

Bootcamps & Workshops can be booked on at

All other information can be found on this site or my contacting

Good luck to you all in your fitness journey!


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Tip of the day - Start Slowly

Tip of the day - Start Slowly

***Tip of the Day*** START OFF SLOW!!!
For those new to exercise, start of slow!!!  Go at it too hard and too fast and you will crash, burn and fail!!  So let’s say you want to start running.  Most people just go and run and see how far they can get, then get knackered or dis-heartened instead look at jogging 30 seconds or to 1 Lamp Post, then briskly walk to the next and so on. Build it up to say 40 seconds or 2 lamp posts etc in a few days or week or so.  Be warned that the dull stiff ache in muscles that you get after exercise the next day or 2 is NORMAL!!   If it’s quite painful, then you need to eat more carbs and drink more water before and after exercise, and stretch!! Eating animal sourced foods after strenuous exercise will also benefit. Just remember, that the fat is a lot harder to get off then it is to go on, so do not be a bull in a china shop, smaller, frequent sessions will be better than all or nothing and several days recovery!!  
As always, feel free to share and get in touch. 
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The Jelly Fitness Philosophy

The Jelly Fitness Philosophy

The Jelly Fitness Philosophy
Jelly fitness is a family run business that has been started from scratch, it has been it has been built with dedication and a determination to help others. Simon Gunn has a BA honours degree in Sports Studies and he is a co-founder along with Jacqueline Illingworth. Simon is the practical, goal focused, no nonsense motivator, his passion, commitment and dedication inspires his clients to change their lives. Jacqueline (Jax) is the friendly, warm, fun and compassionate side of Jelly Fitness, she is a trainer, a friend and a councillor to all. 
The Jelly Fitness Philosophy is simple we want you to achieve your personal goals and we want you to do it in a way that is sustainable and  will put you on a lifetime path to healthy living in a way that works for you. You don’t have to radically change your way of life, just make small changes every day and gradually increase your exercise. You can modify your diet and be more active without impacting too much on your daily life. Yes you will have bad days, yes you will cheat and yes you will have days when you skip your exercise. Don’t panic it’s just one day, wake up the next day and continue your journey, we all stumble the important thing is we get up and carry on. 
Jelly fitness is here for everyone from those that are dedicated athletes that want to push themselves to the limit to those that just want to get a bit fitter or lose a bit of weight. We have programmes suitable for all ability levels, it takes dedication, commitment and a huge desire to change your body to complete our #time2define programme, if you can give it your all then go for this you won’t regret it, if this isn’t for you don’t worry it’s not the only way. We can offer advice on healthy eating and activities to fit most lifestyles and to accommodate most goals. We offer solutions for everyone that wants to change their lifestyle in a way that improves their health. We have shred plans to help people to define, eat well and rapidly increase fitness levels, this produces quick results without the negative effects of fad diets and will quickly put people on to the healthy lifestyle path. In addition to these we can offer advice for those that want to go more slowly, small changes can make big difference and although results will be slower you will get there. 
We are here for everyone no matter what your fitness goals are, we want you stay committed, have fun and succeed. 
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My Journey - how exercise saved me

My Journey - how exercise saved me

Simon Gunn – How exercise gave me my life back!!
I never intended to tell my story however, I’ve decided to share this in the hope that it will help others to feel more positive about overcoming whatever barriers they have. Read my journey and take the positives from it (I did) and then please start your own. The path might be long but there’s always a surprise at the end, and when you find it take another path and run this one, you should be stronger now! 
On the 13th October 1996 at the age of 18 I was brutally beaten and mugged by strangers, just a chance occurrence. I was in a terrible state, my head and face was bruised and swollen, a couple of broken bones; I was in a lot of pain. The experience stripped me of my confidence and self belief and I struggled to get back into a normal routine. Before the attack I was a regular teenager, I was confident, lively and energetic. I loved to play sports and take part in extreme activities and I always lived life to the full. Being beaten and mugged did not only harm me physically but it stripped me emotionally, it was more than just damaging to my confidence I no longer trusted other people, I wanted to hide from the world, as for the first time I realised what a horrible place it could be. I felt like my pride had been taken, I was a young man yet I had not been able to defend myself even though I was fit and strong, I realised that no matter how strong I was there were some things I couldn’t fight, and that scared me most of all.  I had a rough time trying to get back out into the real world and my closest friends and work colleagues became hard to be around, I just wanted to shut the world out.  
I returned to work in early Jan 1997 and in that month I suffered my first epileptic seizure whilst at work, on the shop floor. I ended up in hospital….several seizures  later after scans ECG’S and numerous tests  it was determined that I had a fragment of brain, located in my frontal lobe,  removed by my own skull as it was caved in during the attack.. I was then placed on a trial and error concoction of tablets to try and control these seizures. This process took several months to do so, whilst each seizure caused me to become more tired physically and mentally. Not able to drive, rock climb, canoe and do all the things I loved was incredibly hard! The beating itself was tough to come to terms with, but the resulting complications it had caused were almost impossible to deal with. The seizures meant I had to stop doing the activities that I loved, and this is what broke me.  Every seizure further increased my sense of loss and hopelessness, I was mourning for the life I had and couldn’t see a future. I dreaded the next seizure as I knew I would feel ill and tired and it would drain the last bit of hope I had. All this because I was in the wrong place at the wrong time and some thugs wanted a thrill. 
Years and months went by and seizure after seizure took its toll. I was on and off work, I would get my driving licence back only to lose it again, I gained weight and lost my motivation along with my last bit of self esteem. I was unable to look after my own children and I was always letting people down due to my health. I was sinking into depression and I couldn't remember what it felt like to be me, I was feeling pretty worthless and no use to anyone. I was trying to make ends meet by  juggling money around such tiresome repetitive strains all took its toll! The light at the end of the tunnel went out, feelings of hopelessness completely took over. I could barely get out of bed and I hated myself, the more I hated myself the less motivated I became and I got more out of shape. The thought of  going to work terrified me, having to speak to people, make an effort  and pretend to be happy was too much. 
 I felt terrible and I hated the way I looked, my body repulsed me and I knew I couldn’t live like this. I was fed up with medication and having 6 seizures a day, so  I looked into exercise as a solution after reading an article in a paper about exercise  curing diabetes and other conditions. I bought a mobile stepper and during good periods I would smash out the steps while watching TV, at first the bad times far outnumbered the good times but slowly this turned around. After around 5 months of this the seizures backed away and I became a little more confident. Eventually I became so confident that I went outside to exercise, this was a massive step and I felt proud of myself. I was starting to feel like me again and bit by bit I climbed back up from the hole I had found myself in, and bit by bit I grew stronger physically and mentally. I was amazed at myself, I increased my exercise, the weight stayed off, I got my licence back, and kept it and I even held down a job! 
Years later, I held a job of pride, I was getting somewhere, people respected me for my work ethic, not the seizures or the struggle I had. I had become a workaholic again, my exercise was at its best, my life was amazing – ish. 
I had to sort out my marriage situation, I was unhappy at home, so I had thrown myself into work and exercise to avoid the issue. Even though she had been there to support me through my darkest times, I was not happy and as much as I had tried to deal with this feeling of unhappiness, it couldn’t last. It wasn’t fair on the kids. So I left. The hardest thing I had ever done! The feelings of guilt were overwhelming, I had hurt the person that stood by when I was at my worst,  and my children would be upset that I was no longer there.  At the same time I landed the most amazing career opportunity there was! A dream job! So I took it. It meant a lot of travel and time away from home, and this seemed ideal way to create space from the break up and throw myself even deeper into work. This was the most amazing time in my life, yet one of the hardest, So tiring! Long hours, away from my children for so many days and weeks with little interaction – everything to hardly anything. 
I questioned if I was doing the right thing with work, but it was so addictive, so intense, so incredible. It took over and my exercise decreased. I was using work to escape all of the feelings I hadn’t or couldn’t deal with. Exercise had been a focus to get me out of a rut, work was a mania that meant I could avoid dealing with my problems. After the mugging I sunk into depression and never dealt with scars it left, this time I was doing the opposite and throwing myself into work to avoid the pain. And then it happened! I was so tired, I was so weak, I had no idea what I was doing. My children seemed so far away yet so close. I lost it! 
This is by far the hardest thing I have ever had to speak about and write, but its all because I was so tired! I had a cognitive breakdown…and then a moment of clarity….it was and is still the clearest thing ive ever thought…. I attempted to take my own life. It seemed the easiest way to resolve things….it was so clear. 
Fortunately for me I was found, fortunately for me I choose to take tablets with Ozuo, which knocked me out. Fortunately for me the hospital gave me great service and realised what had happened, they knew the cognitive process that had caused me to make that decision was due to tiredness. 
So I learnt from this and spoke to work but didn’t explain what had happened – that would have been career suicide – excuse the pun! I took some time off and asked to have a little leave to gain some clarity. Which I did. I got some counselling and this helped. 
A few weeks went by and I found love! My best friend became someone I adored and saw in a new light, we spent lots of time together as friends, but she grew on me more….
My career grew stronger too and the most incredible opportunities were presenting themselves, I found myself back involved in such awesome projects and places, to the point it all went further! I secured the pinnacle position, the one that everyone wanted to have….and I was over the moon! But the work really had to step up! I was working long shifts and I was constantly on the road with very few days off. After several months of this I passed out at work! I was so run down and was living on adrenaline….and Monster! the pinnacle of my career and I passed out…I couldn’t let anyone know, I had waited my whole life for this and I wasn’t ready to give it up, so I hid it and dealt with it! No one knew!
A few weeks later the seizures came back!!! I hid them too, stupid I know, but I had responsibilities, a new relationship and a new baby on the way! But I couldn’t hide it for long and I had to be honest. Work, suspended my dealings and I had 3 months off, but this didn’t solve it! I ended up losing the job I adored and the seizures took their toll for the next couple of years! The stress was immense and the pressure of having little money was hard – again! I had lost the job that I risked everything for, a job I loved and my seizures were back. This time though I had Jax to help me pull through and I still had exercise to use as a positive distraction. This time because I had such a supportive partner I avoided the slide into depression, she kept me laughing and helped me find a focus.  if it were not for Jax, I’d have crumbled. Her humour was amazing! Really pulled me through.
I re-trained in fitness at West Notts college as a gym instructor and Personal Training and we started Jelly Fitness:  I’ve have built a small business which I am immensely proud of and I have helped hundreds of people to reach their goals. I tell this story not to gain sympathy as my past is now well and truly in the past and without it I would not have such an awesome present. I don’t wear my heart on my sleeve, very few people know this story, and even some of my closest friends will only know when they read this. Not because I don’t trust them, but because I want to be respected for the person I am and the things I have achieved, I don’t want pity or sympathy so I didn’t share this with many people -  until now.
I tell my story in the hope I can inspire others and give some insight as to why I am so passionate. I want those who feel like I did to have somewhere to go that they feel welcomed, and comfortable so they don’t have to do it all alone. I want people who have depression to have a role model so they think  “I can do that “ everyone who works at my facility will be aware of mental health conditions, they will be sympathetic and know how to respond to those struggling with depression and other disorders. I want to enhance the lives of others, and give those that would never have found exercise the chance to feel alive again. I’m sharing this because if it helps just one person to win the battle against depression or any other illness it was worth it. Jax believed in me even when things were tough and saved me from plunging back into depression, if I can show people that someone believes in them maybe a few more people can be saved. 
Now on to the next chapter, this time I'm going to need a few more people to believe in me. I have big, bold, ambitious plan to open a fitness centre that helps people, where people that felt like I did realise they're not alone. This however, will take time and good planning.
Before and after photos - yes that is me; I know right!
If you'd like to try some exercise to help you get on the right track, have a look at our Time2Define plans that I have personally created. These are suitable for beginners through to the experienced.
Feel free to share this post if you think it might help others.
Thank you for your time.
Simon Gunn (The Jelly Man)
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why Ladies Should Lift!

why Ladies Should Lift!

Why ladies should lift weights more than doing cardio exercise!
The first words out of a ladies mouth when I suggest they should weight train is “but I don’t want to look manly” or “I don’t want to get big muscles” or “I don’t want to look bulky”! Sound familiar? 
So time to put this one to bed, here are the many reasons why all Ladies should tackle the weights! 
1. It burns way more calories than cardio alone! 
Ok, to keep it simple, when we create nice “Defined and Lean” muscle, the body will naturally burn more calories to keep and protect it. Not only that, when you load the joints and contract the muscles with weights you are asking the body to work harder, thus more energy is used, thus more calories are utilised – that makes obvious sense; yes!?! And by calorie burn I am primarily talking about fat burn here! The body can utilise fat for fuel way more effectively when you weight train. 
Therefore, weight training with added cardio is a total winner in keeping the fat at bay! 
2. Ladies who lift sleep better. 
As those contractions and joint loads are placed on the body via weight training, the body works hard. At night time during sleep our bodies repair all the damage we have created through movement, stress etc. Therefore, the better we sleep the better we repair. SO by weight training  we are saying to our bodies “Dam girl get some deep sleep so I can repair you”! Therefore, a great night’s kip is gained! Boom!!
Ladies who lift and lift well and frequently can eat loads, without the same guilt! Now I’m not talking about kebabs and chips each night! All of my female clients that lift weights 5 times a week go on holiday for a fortnight and only put on a couple of pounds! Why? Well, back to number 1! Their bodies suck up the calories! Of course the right nutrition is key, however, all my female clients cannot believe how much food they can eat and still lose fat!
4. Health!!
There are so many health benefits to weight lifting. However the top 2 in my opinion are bone density and heart health. As you ladies get older and have more and more menstrual cycles, you lose valuable minerals such as iron and calcium each month. These loses greatly effect the body and primarily bones: Osteoporosis – heard of it?? Brittle bones is the more common term for this condition. As the body needs calcium to do a plethora of things, if you lose it and do not replace it adequately then the body will dip into its stores; your bones! Weight training forces the body to strengthen your bones, thus keeping them stronger and avoiding Osteoporosis. 
Secondly the heart is placed under stress when weight training and again an adaption of the body is to make it stronger to allow for this stress – and a stronger heart is always a WINNER! 
5. Stress reliever
Weight training alone will not cure your stress, however as you exercise and exercise effectively, you release hormones to counteract the stress hormones. Weight training, will produce a greater amount of these pleasant hormones and the harder you train  the more happy hormones you produce. However, as Number 2 is all about sleep, you will of course feel better due to the amount of sleep you gain. Therefore, a nice productive cycle begins and those stresses melt away and you can focus better. 
Now do not get me wrong, there are, as with all exercises pit falls and your weight is one of them! 
As you become stronger, leaner and move more, your very clever muscles become heavier. However, to save your boredom, watch this video to fully explain this correctly.
A second pitfall is of course technique and learning how to use weights correctly to benefit your needs. So, I would highly recommend you get a fitness professional to show you before you start. 
Please remember that training weights will NOT make you look manly, unless you are taking something you shouldn’t be to boost your muscle growth! Ladies that lift are lean, strong and very healthy!
We hold regular 2 hour weight lifting workshops for those who just don't know what to do. These can be found at
These are always held in a closed gym, where no public is allowed. This will hopefully give you more confidence whilst learning from one of the best Personal Trainers in the area!
Please feel free to contact us at Jelly Fitness for more advice. 
Thanks for reading this, now share it to all your female friends and let’s put this to bed once and for all! 
Simon Gunn
Head Coach at Jelly Fitness Human Performance 
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Infused waters

Infused waters
Hate water?? Its boring!! Its tasteless!?! ……Sound familiar? 
Water is the single most important part of your daily routine whether you like it or not, your body is 70% water, your blood is made of it, your skin, your eyes, hair, bones and muscles and then everything else in between!!!
So, for years now, I’ve been adding fruit and other bits to my water to make it not so dull…..I’ve even managed to convert a few along the way!
There are 1000’s of combinations to keep water interesting and low calorie and low sugar without adding high sugary cordials…..Not only that, but some help fight colds, keep the immune system healthy and some MIGHT help to lose weight and fat due to their metabolising effect (as well as a healthy diet and exercise!!)… here are a few!
1. Strawberry, Mint & Lemon is packed so full of Vitamin C, you’ll be giving your metabolism a big boost while burning fat and increasing weight loss. It also contains anti-inflammatory ingredients and is great for fighting cold and flu viruses.
2. Orange, Lime & Lemon is packed so full of Vitamin C, is great for fighting cold and flu viruses and keeping the immune system healthy and reducing heartburn.
3. Green Tea, Mint & Lime (MY FAV!!) is for fat burning, stomach bloating and digestion and chest infections. (boil water and add Green tea bags the night before to infuse and cool, before adding Mint and Lime)……I drink this a lot (see the bottle photo). 
4. Lemon, Lime & Cucumber (Another fav) Great for bloating, Hydration (especially post session) appetite suppressant and digestion. (great in the summer to help keep cool!!)
5. Orange & Ginger not only boosts your metabolism, it also is packed full of vitamin C to help you fight a cold. Plus the ginger helps with tummy aches (I’ve found this to help no end for my Gluten issue!....infact Ginger is totes amaze for tummy upsets!)
6. Strawberries & Kiwis - Kiwi is a superfood and is packed with vitamins A and E which help prevent free radicals and helps flush out toxins from the colon, which improves your overall health and well being. Strawberries help fight carcinogens and contains anti-aging properties such as biotin and the antioxidant ellagic acid, which helps prevent sagging skin.
These are all best left a hour or few (and in my opinion best left over night in the fridge…..) to infuse well, not only do they taste great but look cool too, helping kids to drink more water!.....and are dirt cheap!.....Why not use fruits/veg that are on reduced section or freeze them and use them later (not all fruit and veg mind!)
If your not sure, just be creative and see what your taste buds like most, also use the power of google and search for “infused water”, where you will find an endless supply!
Hope this helps at least a few of you, please share and spread the Jelly Love!
Let us know if you have any favorite infused waters to share with everyone!.....
Top with ice, this part is mportant whether you enjoy your water cold or at room temperature as it holds down the fruit to better infuse the water.
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How to lose stubborn body fat

I'm going to answer one of the most common questions people ask me. You may not like all of the advice but it WILL work!
How do I burn fat?  Why won't the fat bit around my tummy go? I work hard all week and eat well yet I cannot shift the fat? Can I take a pill to get rid of my fat?? – sound familiar?? 
Fat is my number one topic, questions and mis-understanding as a fitness professional. And there is no ONE way to get rid of…or we would all be walking round with abs of steel…..
So to burn fat (especially from the abdomen – belly) you have to have a holistic (all angles) approach. And firstly you need to understand why the body holds onto fat. 
So – 1st and foremost fat is stored for fuel…yes fuel….the key is using it correctly for fuel!!!
Why does the body store fat??? There are LOTS!! – (not in order and not every reason) – these are NOT in order of importance! They are all relevant!
1.) Energy in is greater than energy out
Simply put if you eat more calories (Kcals) than you burn your going to store fat….simple…..However, remember you do not just burn Kcals at a gym or when you go for a jog….your burning Kcals right now doing nothing…as long as your heart beats your burning…..did you know if you slept for 24hrs without moving you would burn roughly 1400 kcals!!! if your eating way too much food and doing little moving around….get moving!....walk to work, get up to the printer every time instead of saving the sheets up, take the stairs instead of the lift, park further away from work or supermarket….loads of things. 
2.) Lack of water
Yep, if you do not drink ENOUGH water you WILL store fat!....So what is enough water….well you NEED 1 litre for every 1000 Kcals you eat, so most people need a MIN of 2-3 litres JUST to digest food!!!! Not to mention the pint of water you lose through sweat each night. Oh then there is the sweat you lose through the day…..
So you will NEED each and every day a MIN of 3-4 litres…..if exercising add another litre easy….so that's nearly 4-5 litres!!!!......if your consuming 4000 kcals mind that's a min of 4 litres!!!
Your body is 70% water and EVERY thing you do requires water……the signals to your brain are water and sugar, what do you think your blood is made of??....Eyes, skin, hair, blood, Muscles, EVERYTHING requires water people!!!!
So I'm not asking you to start on 4 litres a day, you just need to start increasing it by a glass each and every day until your there. 
3.) Lack of vitamins and minerals
Fat is a massive storage mechanism for the body to store most vitamins and minerals and if you do not consume enough daily the body will store more fat to keep hold of any you do eat. Therefore either top up your veg and fruit AND include a good strong Multivitamin. I would always suggest that you take a multivitamin daily regardless. I suggest Wellman/Wellwoman ones as they are good and I use these, from Tesco, Holland and Barrett etc. At the minute Vit D is low due to lack of sunlight so top this up too. Ladies you need B vitamins such as B6, so add these too…..everyone is different so it pays to look at lifestyle!
So the more high Vitamin foods/supplements you use the less fat is required to store these!
4.) Not enough sleep 
FACT not enough sleep will aid fat storage! You MUST be getting a MIN of 5 hours UNDISTURBED sleep each and every day to allow the body to repair damage to the body whilst awake (i.e. exercise, stress, activities blab la). This is CRUCIAL to effective fat loss. If you cannot sleep, then there are billions of ways to get that sleep… look into it or inbox me for tips…..main one TURN the laptop/tab/phone/tv/screens off an hour before bed……read, unwind, bath, chill!
I cannot stress this enough guys!
5.) Lack of breakfast
“I just do not have time to eat”, “I've never ate breakfast” “Oh the thought of food in the morning”…..familiar!??....If you do not eat breakfast (breaking the fast), you will store fat! – oh and to all those skinny folks saying “well I don't eat breakkie but im not fat – YOUR BODY IS EATING ITSELF!!!!!!!.....not healthy and at some point you will collapse!....may 5 years, 10 or 15….but you will!
So, if you haven't ate breakfast for some time you will find it hard to start with, so aim small (banana, melon etc) the gradually eat more until it is a meal size. 
If you haven't time – GET UP EARLIER! Believe me as a father of 3, step father to 3, and a long crappy hour's job I still eat! I know how hard it is….
Crack this and your wining! (oh ps – do not count sugar puffs, cocoa pops and sugary cereals as breakfast! – see sugar foods) 
6.) Too much protein 
So this is not just to the blokes out there but to you all…..Protein is ESSENTIAL for growth and repair of the muscles, and signals to the brain and for cell coverage, however, protein (anything from an animal and soya beans etc) is only 15-20% of your daily food requirements! Yes 15!!! Even if you're a bloke wanting to bulk up!!!! Theres no real need to be consuming more than 20% protein a day….if you are – you may store fat and have very smelly wee and creating ammonia in the liver – BIG NO NO!!!
As a western society we eat far too much protein as (Animal products) meat is so readily available. So use a food diary to look at it daily. Cut back a bit and watch it fall off…..The only way more protein should be allowed than needed is if carbs are backed off, however this is a very complicated one to explain!
7.) Lack of post exercise nutrition 
This is such a pain in the rear for a fitness professional. As you assume that because ive just burnt off a 1000 kcals that you shouldn't eat – WRONG big time!!!....If you do not eat carbs within 15 mins of exercising finishing you will store fat, if you then do not eat a balanced meal (carbs, protein and fat) within 40 mins of exercising finishing you WILL store fat! – oh and to all those skinny folks saying “well I don't eat after but im not fat – YOUR BODY IS EATING ITSELF!!!!!!!.....not healthy and at some point you will collapse!....may 5 years, 10 or 15….but you will!
So please for the love of god, go to EVERY session with an apple to eat ASAP, with water, and have your meal PLANNED when you get home, slow cooker, prepaid or knowing exactly what your having…..!!! BIG BIG one to sort out guys!
8.) Too much caffeine 
Drink loads of coffee, tea or coke or eat a lot of chocolate or maybe love monster?!!
Yep…..well your not allowing the fat to be utilised as much…..the more caffeine you have the more it inhibits fat as fuel… cut back….don't just stop – or you get headaches – caffeine is a drug so wean yourself off gradually. 
9.) Alcohol 
Do I really need to mention this one?? – Well alcohol is sugar and stores as fat – simple! – so again if you're having glasses of wine or beer each night all it will do is store as fat (1 bottle of wine around 13% strong is equivalent to a 6 multibag of crisps!!!) – Enough said!!
10.) Hormones 
God this is a complicated one……for there are so many hormones and everyone is different….if you are stressed a lot then you need to sort this as there is lots of cortisol floating around which inhibits fat utilisation. Ladies, maybe have a look at your cycles and if you have high PMS then look at evening primrose oil each day…..
There are loads to mention but have a look at your day and get in touch if need be. 
11.) Insulin
This is a “mop up of sugar” chemical – so if you put sugar (or sweetener) in the mouth the brain will throw loads of insulin at the food, however, always way too much than is needed, therefore an hour later the spare unused insulin asks the brain to provide more sugar to mop up – so you crave sugar (cake, coke, choc or what ever your brain associates sugar as) and then the whole cycle starts again…..locked into a vicious cycle. So do not start the day with sugar (or sweetener) and Diet drinks are still counted as sugar!
This is such a hard one to tackle, however crack it and you are onto a mega winner!!!!
There is a lot here to consider mind I know, and there are many others so it's a hard task, hence why we are not all walking around with tight abs!!!
Please get in touch if in doubt about anything and please feel free to share this as much as possible!!!!!
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Muscle Vs Fat - Stop stressing over the scales!

Muscle Vs Fat - Stop stressing over the scales!

This is a MUST watch for anyone who is stressing over their weight and exercising!!

All is explained in the Vlog.

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Watch this >> Muscle Vs Fat << Vlog

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