In ‘The Basics’ we covered general basics. Things that people should really be doing as a minimum, whatever their health and fitness goal. In this edition we will look a bit more at eating and drinking.

Nutrition is another area that people often overcomplicate. They get overfaced with the often conflicting advice published in the media and are unsure what’s best to do. Again, we need to master the basics then, if you feel the need to get to a truly optimum performance level you can look at more advanced nutrional theories and methods.

Until then, try to make sure you’re following these guidelines:

  • Get protein in every meal – you don’t have to be a bodybuilder to need protein. We all need it to help muscles repair and develop and various other functions in the body.
  • Minimise processed food – is what you’re eating in it’s natural state? Could you go out and dig up, collect or kill what you have on your plate or has it been made in a factory?
  • Base your portion size on YOU – not what anyone else is eating, the size it comes in, etc. Whilst I’m not a fan of wasting food, I do feel it is better to waste it then pop it on your hips or stomach.
  • Be aware of how much grain based food you are eating. People often tell me they have balanced diet then it turns out they have cereal for breakfast, sandwiches at lunch and pasta or rice at tea – grains at every meal.

Again there is much more to nutrition then this, but these are a few basics to get you started.

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.