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Training is an important part of getting fit and healthy, but the often overlooked part is equally important: recovery. It is said that you don’t ‘overtrain’ you simply ‘under-recover’.  This means that as a busy, stressed person with a ‘normal’ job and not quite enough time in the day, you will seem to overtrain earlier [...]

There’s so much information out there about how to get fit and lose the extra pounds, but sometimes it can be difficult to know where to start! Strangely enough, the place most people start is what sets them up for failure!  Have you ever got stuck into a new fitness or diet plan, only to [...]

How secure are your 4 Pillars?! We are well in to the New Year now, and your resolutions may or may not be intact, but I am getting the feeling that people are actually getting to the stage where they are ready to take real action – the false promises of January 1st have faded [...]

OK guys, totally had to share this with you!  It is a rich, indulgent dessert I highly recommend you serving next time you have friends around for dinner, without telling them that the ingredients are all top quality, health providing and nutritous!  In fact, of course, it is a PERFECT Valentine’s Day treat for you [...]

Nice work to all the wonderful Fit Body Fix members, who did (or are about to do in some cases!) the monthly fitness test – todays being the Jack Bauer Special! Not for the faint-hearted, ha ha! We’ll be repeating the challenge in week 4 (it is now week 1) so all members can see [...]

I invented this recipe on my recent pre-wedding holiday (a honey-sun?) to Cornwall, not only healthy and packed full of goodness, it is utterly delicious and a meal we were stoked to be enjoying on holiday – but equally a recipe that would be super easy to make for a mid-week meal, espcially if you [...]

So, we are into another New Year, and all around we are being guilt-tripped into making strict New Year’s Resolutions, or detoxing our way through the two universally accepted miserable months of the year to repent for all that festive indulgence… There is something so wrong with all of that, and in our hearts we [...]

Just a quick hello and a reminder to set the alarm and get yourself to your early morning training session!  I know it is dark and a bit chilly (but it’s not actually so bad, especially when you get moving!) but if you just take a positive step to get up and out and exercise [...]

I must admit, I spent last winter feeling cold, really cold, all the time, and feeling very sorry for myself!  But I realised that it was my attitude to the cold that made me even colder! This year, despite having come back from a wonderful, long honeymoon in tropical Mauritius, I have not suffered in [...]

Willpower – something we are all so sorely lacking – right? Or, perhaps, it’s actually just a complete red herring, designed to tempt you away from the good things in life, towards all those things you really SHOULD be doing? Confused? Or wondering how on earth you can reach all those goals and stick to [...]

Before we can get stuck into achieving our health and fitness goals, we need to stop making excuses. We need to accept that we are in control of our actions: everything we do (or don’t do) will either take us a step closer to our goals, or a step further away. We need to be realistic [...]

Do you do your best to plan your shopping and food so you are never caught short, but find that, somehow, life always intervenes and leaves you bare-fridged and in search of the nearest take-away outlet? Well, I have a solution for you! Make sure you always have a well stocked freezer and cupboards, and [...]

Drastic action is often what we feel like we need but drastic changes all in one go can be very hard to take. We might be successful in the short term but soon return back to the old habits that got us out of shape in the first place. The best, and most painless, approach [...]

We are scarily near the end of February already and spring is so totally in the air!  I get a feeling that the warmer, milder weather here in the UK is making us feel like time is moving even faster than usual, where did winter go and what did we do with it?! As the [...]

I have been thinking about Christmas a lot recently, and the effect it has on people. So many people have kind of given up on their nutrition and training, misguidedly assuming that all the parties and special celebratory meals will mean we are bound to gain body fat between now and New Year, and thus [...]

Are you already resigned to the fact that you are going to be one of the millions who gains weight over Christmas? Have you decided that it’s all too much trouble to try to manage to ‘stick to your diet’ so you might as well not bother at all? Or, are you one of the [...]

I’m a Personal Trainer and my job is to get people fit and help them to lose body fat. So you may be surprised that I am making such a bold statement: ‘Exercise Doesn’t Work for Fat Loss’! Should this not mean that my entire existence is pointless? Well, as it is my job to [...]

Goal setting is vital for increasing your chances of success. The people who don’t take this step are the ones who will get stuck into an exercise programme or a new diet, will give it all their attention for a short period of time, then let it fall by the wayside before it’s had a [...]

I used to love going to the gym. As an office worker it was my sanctuary, the place I went to when I wanted to sweat my stresses away. And also do a bit of socialising – all those like minded people. At the time it was a good thing, but now I realise that [...]

Struggling to lose weight? Feel like you don’t know where to start? Here are 10 essential tips to get you started and make sure you reach your fat loss goals! 1. MINDSET. A can-do attitude is so important. The foundation of this is a real desire to achieve. Think about what you want and why. [...]

At the beginning of any fat loss programme, many people come to me feeling unfit and overweight but also low on energy and stressed. Exercise will increase your energy levels and reduce your stress levels, but at this very point in time, when you most need to reduce stress levels, the idea of taking on [...]

Fit Body Fix Bootcamp in Southampton: http://www.fitbodyfix.com. RESULTS GUARANTEED!.fitbodyfix.com. RESULTS GUARANTEED!

When it comes to fat loss, we really need to find out what works for us, individually, and learn how to apply lifestyle changes to our lives, in a way we actually enjoy and can maintain for life. We also need to take full responsibility for making these changes, and doing all we can to [...]

Every Thursday 7am – 3pm you can get the awesomest fish & game from Southampton’s Shirley Market! As recommended to all my bootcampers and clients (http://www.fitbodyfix.com)

Writing down your goals is the first step to making them real. Posting these goals up somewhere you can see them on a regular basis further increases your chances of success, as you are constantly reminded of what you want to achieve, especially if you have included a behavioural element to the goals. If you [...]

Holidays (I’m English, so we call vacations holidays!) can cause serious weight gain, if we let them. I spent a recent camping trip being pretty healthy – sticking to my usual healthy eating with a few little extras sprinkled in here and there, along with plenty of activity windsurfing and surfing – but I still [...]

Struggle to find time to fit in your workout? It could be a lot easier than you think! http://www.fitbodyfix.com

Are you a seasoned gym-goer, frustrated with long bouts of cardio to burn calories, who doesn’t seem to be actually burning fat? Are you a knowledgeable fitness enthusiast who has been doing resistance training and / or interval training but has hit a bit of a plateau or just wants more ‘spice’ and variety in [...]

So simple it’s crazy but bet you aren’t using this nifty trick to drink more water! Dehydration will make you sluggish and stop you burning fat, so get on it! http://www.fitbodyfix.com

Do you feel overwhelmed by information on what to eat and how to exercise to lose weight and get the body you have always wished for? Well, you’re not alone! The media throws out information and, more frequently, misinformation on a regular basis – as it is what sells papers, magazines and diet books! You [...]

We all breathe without even really thinking about it, but many of us don’t breathe to our full potential. We tend to breathe shallowly and quickly, and therefore don’t give our bodies as much oxygen as we could. By learning to breath more effectively and fully we can increase our energy levels and general sense [...]

This simple object, simply a cast iron bell with a handle attached, has sculpted bodies for centuries. It has shaped Hollywood honeys and Olympic athletes, as well as Russian strongmen and Special Forces. If it’s good enough for them, surely it’s good enough for you? If you think you can’t possibly use something that is [...]

It’s a classic scenario – you stick to your diet perfectly all week but then the temptation of the weekend kills or even reverses all the gains (or losses) you’ve made over the week! This is especially the case over the summer – all the BBQs and the ever-tempting refreshing glasses of beer or wine [...]

Most popular diet plans and programmes promise easy weight loss, if you follow and often fairly complicated plan. In fact, this is the wrong way round! The plan needn’t be complicated at all, and the simpler you make it for yourself the easier it will be! But actually achieving the weight loss is not easy [...]

Try this age-old tip today to beat hunger and cravings and feel great in an instant! Join http://carolineradway.ning.com

Ditch the scale and do this instead – stay positive about your fat loss! Join: http://caroineradway.ning.com for more help and advice!

Resistance training is all too often overlooked by people trying to get fit or lose weight, in favour of long cardio sessions, but resistance really is the key to creating a fit and healthy body. 1lb of muscle burns 30-50 calories per day, while 1lb of fat only burns about 9 calories per day. The [...]

Simple but effective – as the best ones are! Join the member site: http://carolineradway.ning.com for more support & advice…

‘Prior Planning and Preparation Prevents Poor Performance’ Without planning, how can you expect to succeed? We don’t leave for a journey with no map, otherwise we would only end up getting lost, or back where we started if we are lucky. Take some time to plan what you are going to do, how you are [...]

Muscle doesn’t weigh any more than fat pound for pound, of course, but by volume it certainly does as it is about 17% DENSER – a kilo of fat is therefore much bigger than a kilo of muscle. ‘I want to lose weight’ is a common phrase, but the reality is, we need to lose [...]

The magic ingredient for transforming heavy, starchy carb based meals into fat burning meals! Join: http://carolineradway.ning.com for more top tips and advice!

Caroline Radway’s Top Tip of the Day! For more fitness and nutrition advice & support join the FREE member site: http://carolineradway.ning.com

Are you ashamed to reveal your legs in a skimpy skirt or shorts? Do you reach for the sarong every summer? Well, those days are soon to be no more! Perform this workout 3 times a week and watch in awe as your legs become sleeker and toned! WARM UP: 5 mins progressive warm up [...]

Kettlebells may seem a little scary or intimidating at first glance, but in truth, there is no better tool to sculpt a lean, feminine physique than the kettlebell. Used for centuries by Russian strongmen, Special Forces, Olympians and highly tuned athletes alike, the kettlebell has a reputation for getting results. But the results depend on [...]

Southampton Personal Trainer Caroline Radway brings you Top Tip of the day!

Find out the easy, quick way to get immediate energy and overcome lack of motivation

You can check out my article in Om Magazine, on how to use yoga principles to achieve fat loss here: http://viewer.zmags.com/publication/b47fcbf9#/b47fcbf9/4 Or you can buy the hard copy (infinitely preferable!) from your local Tescos. Check out the Facebook page for more info (also available in the US and Australia): http://www.facebook.com/?ref=home#!/pages/OM-Yoga-Lifestyle-Magazine/378184041043

The first step to fat loss success is understanding that there really are no ‘quick fixes’. It’s all about making long term and enjoyable changes to your lifestyle – creating habits that will sculpt the lean, fit version of you. Ironically, once you realise that fat loss is not quick and easy, it becomes much [...]

In order to achieve your fitness or body composition goals for this year (or this decade) you need to get a system for success in place. I have created the M.I.R.A.C.L.E.S. Success Solution to help guide you through the process. If you only have half of these factors in place, you will hit a brick [...]

I have been thinking about Christmas a lot recently, and the effect it has on people. So many people have kind of given up on their nutrition and training, misguidedly assuming that all the parties and special celebratory meals will mean we are bound to gain body fat between now and New Year, and thus [...]

Static stretching is where you take a muscle through its full range of motion and hold it there for a length of time. This is a great way to ensure you lengthen muscles back to their original length after a workout session, and to flush away waste products after a hard session. It is also [...]

You may be expecting some ab exercises or crunches here, but sorry to disappoint, that is not the way you are going to burn off that belly fat! It is a common misconception, and is why you see people performing endless crunches in the gym, day after day, but have you also noticed that nothing [...]

While you need to truly believe in your reason for working towards a goal, sometimes it is important to suspend disbelief and allow yourself to dream big! We are told to keep our goals realistic, and while there is some merit in this on a purely practical level, it can often leave us selling ourselves [...]

The classic kettlebell exercise known as ‘The Windmill’ is one of the best exercises there is for sculpting a sleek and sexy midsection, while also providing a functional and injury-prevention service to your lower back. There is no surprise that this exercise has strong parallels with a yoga pose, The Triangle, that also offers similar [...]

Peggy Hall, of the awesome Yoga for Surfers DVDs, recently held an online call on how to ‘Quit Fighting With Food’.  It really is amazing and I guarantee it will change your view on how you eat now and how you SHOULD be eating – it’s not about banning foods, craving foods, or cheat (aka [...]

Kettlebells tick all the boxes as far as I, as a trainer, am concerned. My clients want great results in minimum time, and they want fun and varied workouts. The kettlebell delivers on all counts. So, what is it about kettlebells that make them the best choice for fat loss? 1. Maximum Results, Minimum Time [...]

One exercise will not ensure you burn fat.  You need to have a multi-pronged approach to hit the fat from all angles!  There are some amazing exercises out there that will help you, though, so long as you also follow a few key principles. 1.  You will only lose fat if you consume fewer calories [...]

Leigh Peele is a trainer and author from North Carolina that specializes in metabolic and fat loss research. Nationally published and held in high regard Leigh Peele is a leader of in the industry of nutrition and fitness. Question: What do you do and what lead you into this industry? Answer: Heh depends on the [...]

Do you feel as if you have hit a brick wall with your results? You seem to be doing all the same things you were doing a while ago to get great results, but now your efforts are going unrewarded? Sounds to me like you have hit the dreaded plateau! The reason is generally simple [...]

Do you feel like you are constantly ‘on’ (of ‘off’) a diet?  Do you feel like it is a never-ending struggle to eat perfectly in order to achieve or maintain your ideal weight?  But does your ongoing dissatisfaction with your body linger on, despite all these efforts? Well, perhaps your ‘perfect’ diet is to blame! [...]

As a surfer, and all round ‘board sports’ woman, I want my training to make my ‘playtime’ even more fun! I windsurf, surf, kitesurf, snowboard and have recently taken up stand up paddle surfing – my weekends are dedicated to whatever nature has in store, and if the forecast is for strong winds or massive [...]