So it's nearly here.

No Not xmas but Star Wars!!!

i'm soooo pumped :) I can't belive i have to wait till the 27th to see it

anyway on a serious note i like to look back sometimes to see what was going on

and last year in the class we had Sam.

Sam is a mum of 5

Yes 5 Kids

And super busy not only as a mum but she's also on the PTA
and runs an online business.

and you know what?

over the Christmas and new year period she lost nearly 2 stone!

i'll say that again 2 STONE!

sam 2 stone

See while most people think of December as that month

The month where "it's ok to let lose and be more relaxed"

in other words

eat and drink as much as they can before Jan and the usual

"This year i'll do it, this time will be different"

Well guess what .....

It won't

But I get it

Christmas and new years are a bit different than other times of the year  but it's a holi-DAY

not a holi-MONTH

So what did Sam do different?

She stayed the course

she kept going,

stayed consistent

she kept focusing on her habits and goals

and kept working when most of her friends had stopped or not even started.

in effect she did what most other people who say they want to change won't do

She did the work even when she didn't feel like it

So while her friends were struggling during the Christmas period

Sam lost more weight and felt better than she had done ALL year.

Mad eh!

Well actually no it's pretty standard when you invest in yourself and my

8 week transformation program

check out sam's progress here

But Only if you really want to change for good this time



So the other weekend we had our TFW London Christmas meal.

Those of us that were about headed into Wimbledon and ate at the Hot Pink Grill

Xmas 2015


which BTW is a great place to eat.


It has a good mix of healthy and slightly unhealthy options.


and the funny thing was not only was everyone watching to see what I was going to eat but  also watching my reactions to what they ordered.

Even though we all know each other well by now and I told them beforehand


"This is our Christmas meal eat what you want !"


People still think that I only ever eat broccoli and steamed chicken.

Now don't get me wrong

yes most of the time I watch what I eat.

Lets face it you would'nt go to a dentist with wooden teeth would you?

so would you trust someone to teach you how to lose weight and change your body

if they ate McDonalds and KFC everyday?


LOL Course not


But yes I like beer, wine and whiskey and I love chocolate pudding and other desserts.

Do i eat them all the time?



and thats the point


it's possible to eat things like that if you take care and don't go overboard

if you can eat something like that and enjoy it for what it is.

a good meal with good friends at a special time of year

the problems come when you:


A) eat like that every week


B) you eat a meal like that and then spend a week beating yourself up about it.


Food should be fun and enjoyable, something to savour not a punishment or something to be ashamed of.

There are enough things going on in your life without self hate

like I've said before Young women are force fed all these negative body issues and other horrible stuff

so let go of some of that

at TFW we show you how to balance your nutrition and training so that you can go out and have a fun meal without the guilt and self doubt

and still

lose weight,

build muscle,

and feel good about yourself.

so if you want to get involved now before the whole new year rush

apply for a spot now HERE:



Of course that's a quote from little britain when they take the piss out of Dennis Waterman's

habit of "singing" the theme for his programs.

But what I wanted to touch on today was getting out there.

Woody allen said 80% of success was showing up

and science backs him up,

"Luck" is simply getting out there and trying lots of different things, talking to as many people as possible and generally putting ourselves in a position where good things have more chance of happening to us than if we simply sit indoors vegging out in front of the googlebox.

look at this diagram:

                                             RIGHT PLACE
         failure                                 I                Success
WRONG TIME-------------------------------------------------- RIGHT TIME
         failure                                 I                  failure
                                          WRONG PLACE

So as the great Dennis sang

"Right people, right time just the wrong location"

In the quadratic universe of time and place, you have a 1 in 4 chance of getting it right.

And as the law of averages is usually a against you it makes sense that if you put yourself out there more you increase your chances of hitting the right outcome

lets say Take That are about to release tickets to a secret gig there is 1 ticket up for grabs for every 100 phone calls that come in.

so you have a 1 in 100 chance of nabbing one.

would you phone once or twice and then give up?
or would you call like hell and keep track knowing that each call brings you closer to getting what you want?

Read more: You want me to write the theme tune, Sing the theme tune

Self Talk

Imagine a friend came to you with a problem or they'd made a mistake and asked you for some advice.

They're a good friend and you care about them so you'd give an honest opinion and probably some things to do or try right?

Maybe you'd offer a little encouragement too.


So let me ask this when YOU need advice or you've made a mistake what do you say to yourself?

Do you talk to yourself the way you would a good friend?

Why not?

You talk to yourself more than anyone else and you do care about yourself don’t you?

And yet when things go wrong do you say;

“You always cock things up”

“You're useless”

“You can’t do it”

“Why do You even bother?”

negative selftalk

This sort of negative self-talk is very powerful and damaging. It can really screw with your mind.

Read more: Would you talk to a friend like that

 Sharon's Blueberry lemon cakes with cheesecake topping


As my mum is a celiac and we try to limit our gluten intake anyway 

Sharon came up with these little beauties

Makes around 12-15 depending on tray size 

  •  Ingredients
  • 100g butter, softened, plus extra for greasing
  • 100g golden caster sugar
  • 2 large eggs, lightly beaten
  • zest and juice 1 lemon
  • 140g Doves self-raising Gluten free flour
  • 50g blueberries

For the topping

  • 250ml soured cream
  • 25g icing sugar
  • 1 large egg
  • 1 tsp vanilla extract


1. Lightly grease a 12-hole deep muffin tin. Cut out 12 strips of baking parchment, each about 1.5cm wide. Cut each strip in half, then lay inside each muffin hole to make a cross. Trim the ends so they rise about 1cm above the rim of the holes. You’ll use these as handles to remove the cakes when they are cooked.

2. Heat oven to 180C/160C fan/gas 4. Beat together the butter and sugar until pale and creamy. Beat in the eggs, a little at a time, then add the lemon zest and half the juice. Mix together well, then stir in half the flour. Stir in the remaining lemon juice, then the remaining flour.

 3. Spoon the cake mixture into the tins, about 1 heaped tbsp per case, then smooth over with the back of a spoon. Sprinkle a couple of blueberries over each cake, then bake for 10 mins.


4. To make the topping, whisk together the soured cream, icing sugar, egg and vanilla extract until smooth. Take the cakes out of the oven – they should be pale and just firm. Gently press down to make a flat top, then spoon some cheesecake topping over each cake – the holes should be filled almost to the top. Scatter over some more blueberries. Return to the oven and bake for 5-7 mins more until the topping is just set and gives only a little wobble when tapped.

5. Leave the cakes to cool in the tin, then gently ease away from the sides of the tin and lift out using the paper handles. 


Try not to eat all at once :)