5 Reasons Why You Can’t Tone Your Stomach

By Jamie Houghton, Head Coach LPT

Summer is quickly approaching!

You’re ready to expose that slimmer leaner body that you’ve working on in the gym since January 1st

And by now you’re meal prepping routine is like a slick military operation…


It’s not? And you’re not ready to start revealing parts of your body in this glorious weather??

What happened?

Somehow, swimsuit season sneaks up on us and all of a sudden you’ve got less than a month before your holiday to get that “beach body”

You look in the mirror and think…

“Shit. I’ve let myseflf down. Again”

The answer…you jump on a carb free, calorie restrictive, bland crash diet for 2 weeks to magically shed those extra 20 pounds

Reading this chances are you already know that isn’t going to work.

You don’t need me to tell you that

But don’t fear. You’ve got another month before the official start of summer. And two months until the summer holidays.

If you didn’t get my hint ^^^ This is it. Time to get serious.

It’s not going to be easy to reduce your mid-section in a few weeks.

But luckily for you…I’ve removed the guesswork for you

And if you follow these 5 tips…I promise your stomach will shrink, you’ll feel less bloated, you’ll be more confident and you’ll probably have to buy a new swimsuit!


“Abs are Made in the Kitchen”

– says every personal trainer, everywhere….

You’ve heard it before. But what does it REALLY mean?

Before I go any further…there’s 1 KEY FACT I want to point out…


We all process, metabolise and react differently to nutrition

So if you’re trying to find that meal plan that promises to get you beach ready in 2 weeks…save yourself the stress and don’t bother.

There isn’t ONE healthy fool-proof diet that everyone should eat…

However, there are universal dietary principles everyone needs to follow if they want to lose fat and get that flatter stomach…so let’s see what they are…

Training will definitely help with your fat loss goals but if you’re eating dessert “because you earned it” then don’t expect the hard work to pay off

1. Carbohydrates and Sugar Raise Your Blood Sugar

It’s a fact that carbohydrates raise your blood sugar. These foods include: starches, grains, fruit, refined food and of course…sugars

Some carbs are more aggressive than others but quite simply, if you’re not losing inches around your mid-section then there’s a pretty good chance you’re eating a diet that raises your blood sugar too much

2. Unused Carbs and Sugar are Immediately Stored as FAT

Your body uses carbohydrates and sugar in it’s most simple form…glucose

Glucose is stored in two places (1) your liver and (2) your muscles.

Unfortunately (just like your iPhone) you only have limited storage space…

So any excess sugar has nowhere to go…so it gets converted to and stored as fat.

3. Insulin is workhorse

Insulin is the hormone responsible for stabilizing blood sugar. It’s role is to remove glucose from your bloodstream.

The more carbs you eat, the more you start to desensitize your cells to insulin.

When this happens, glucose stays in your bloodstream longer and has nowhere to go…

Excess glucose is converted into…Remember? Yes. fat!

I recommend eating non-starchy vegetables as your main source of carbs because they have the least impact on stimulating insulin.

You’ve gotta trust me on this…you DON’T need your bowl of porridge to “fuel your day”

Instead go for something like 2 eggs scrambled with some spinach and tomatoes

4. Eat FAT to Lose FAT

Wait a minute…Fat doesn’t make us fat?

In a word…exactly!

Most of the fat that you eat — especially if you want to lose weight — should come from unsaturated sources (like fish, seeds, nuts, leafy vegetables, olive oil, and of course, avocados)

From here on in…avoid “low-fat” or “0% fat” at ALL COSTS…seroisuly!!

When food manufacturers removed fat from their foods, they had to load the foods with sugar and salt.

So swap your fat free Fage for the tastier FULL-FAT stuff!

Fat Burns Fat…

Fat stored in your body around the belly, thighs, or butt can’t be burned efficiently without “new” fat to help the process.

On top of this…fat will keep your feeling fuller for longer (no more mid-morning cravings!)

I’m going to stop there on the topic of FAT. I could honestly spend an entire day with you just talking about the benefits of FAT.

And lastly…

5. Track everything

Your body keeps and accurate journal regardless of what you write down or log in your app.

There have been a tonne of studies that prove without doubt that simply by recording what you eat and drink you subconsciously eat better.

Who wants to look back at 5 days of toast, sandwiches and pizza!?

So even if you’re not following a strict diet plan I recommend that you record everything that you’re eating and drinking.

Then after a week, look back through it and see where you went wrong and where you did well.

Then write a plan for the followig week…

You don’t ahve to carry a pair of scales with you and religously weigh every ounce of food

But it won’t take you long to realise that you always slip up on a Wednesday afternoon…or perhaps you could have 1 less glass of wine on a Friday night.

Whatever it may be…the bad patterns will highlight what you need to change.

Whenever I work with a new client the first thing I get them to do is just record their diet. I don’t even tell them what to eat at this point.

It’s an awesome habit to get into early on.

So there you have it ^^^

5 Top Tips to help you shrink your waistline in time for summer!

If you need a little bit more help and guidance than this though then you’ll wanna jump on our next 6 week program…

Northampton Women Click Here

Northampton Men Click Here

Or for our online program, click here:

Questions? Just ask 🙂



6 Surprising Reasons You Can’t Stop Snacking

By Jamie Houghton, Head Coach at Lifestyle Performance Transformations NCC

Do you ever get those days where you just CAN’T STOP snacking? You get to the evening, look back at what you’ve eaten and you feel pretty fed up about it.

Hunger is a sign that your body needs food/liquids so you go about your day.

Snacking-Time-Should-Be-Correct-800x400But what if you really struggle to control your hunger…?

What if you snack even though you’re NOT hungry….?

^^^We’re all guilty of that one!

But why?

Well in this post, the 7 Surprising Reasons You Can’t Stop Snacking, we will help  you tweak some of your daily habits to keep your appetite in check, eat when you’re actually hungry AND be able to start seeing some results…

1. You’re not eating often enough

It may sound obvious but if you only eat large meals hours apart, then believe it or not but this actually makes you feel hungrier. When you go too long without food your stomach panics and releases hormones that leave you feeling famished.

Try eating less but more often…have a meal or snack every three to four hours. Also it’s not a bad idea keep an emergency snack on you, like a small handful of nuts in some tupperware.

2. You’re not getting the right nutrients

Foods that keep you feeling fuller for longer have three components…

  1. Fiber
  2. Protein
  3. Healthy fat

All three can help slow digestion, which keeps blood sugar stable and keeps you full for longer. Aim for at least an average of 30 grams protein p/meal and don’t be afraid to add healthy fats to your diet!

The beauty of this approach (focusing on the few most critical factors) is it does the work for you, meaning you DON’T have to rely on will-power in order to stick to a healthy eating plan like the ones we teach at LPT.

For example most people are unaware that their first few alcoholic drinks are not fulfilling a craving for alcohol but one of hydration. So next time you get home from work after a stressful day, before you crack open that bottle of red, try downing a pint of water and THEN decide if you still crave that glass of the good stuff! You WILL be surprised at what happens.

3. You’re dehydrated (and confusing thirst for hunger)

This leads on from point umber 2. Quite simply as clever as our brains are…sometimes yours can confuse hunger for thirst!

If you’re starting to feel peckish…chances are you’re already dehydrated!

Aim to drink 3 litres of water daily…alternatively you’ll know you’re drinking enough water when your pee is light yellow or clear. We even give our members our urine colour chart within our 6 week welcome packs to help them establish where their hydration is at!

4. You’re not paying attention to what you’re eating

Eating mindfully – something that we coach you on as part of our “6 Week Transformation Challenge” (CLICK HERE  for more info) is something that means actually paying attention to what you’re eating, instead of shovelling it in your mouth as you’re running off to do something else!

Easier said that done…I know! But it is important for your body to register when it’s hungry or not and shovelling your meals down doesn’t allow your body to do that!

5. Yohomer-snacksu’re eating too many simple carbs and sugars

You know what carbs I mean…white bread, pasta, pastries and sugar will make it impossible to feel satisfied. All of these cause your blood sugar to rise and then an hour or so later it will crash rapidly causing your body to crave more fuel…more sugar!

This is a bad cycle to be in and unknowingly you can pile in way more carbs than you actually need!


6. You’re stressed

Simply put, stress increases your body’s production of the hormone cortisol, which boosts appetite…and when you’re stressed reaching for a healthy high protein snack is probably not your first thought!

Feeling less stressed will help control your hunger. However it’s not always easy controlling your stress which is why we teach you stress management tips and tools on our “6 Week Transformation Challenge” (CLICK HERE for more info) something that our members report back is that these tools ACTUALLY work!

So there you have it!

I hope that’s given you some clarity…

It will be worth re-reading those 6 points again and making notes on which ones relate to you specifically (maybe all of them!)

Nutrition coaching is a huge part of our coaching program at LPT giving you knowledge to get some amazing results on your weight loss journey.

What Our Members Say..

Christine (our past winner of LPT’s “A Stone in 6 Transformation Challenge”, had this to say about our nutrition coaching…

I was maintaining my weight by using some quite unhealthy practices.  Matt’s nutrition workshop was a real eye-opener for me and now, for the first time in years I am not only enjoying food, I am looking forward to my meals and to preparing them!


If you want to achieve results like Christine then be quick to get your application form in! Spaces are filling up quickly …

When is the next Challenge?

The start date for next challenge is Monday 31st October and we are holding an Orientation Day on Saturday 29th October to introduce people to the program.

Apply today before the last few spots go!


Committed to your success,



PS. Click here if you just want to learn a little more about how the program works

PPS. If you want to read a more in-depth post of client success then please go check out Pete’s MANSformation story HERE



Super Simple Cheesy Chicken and Chorizo

By Jamie Houghton, Head Coach at Lifestyle Performance Transformations NCC

This is such an easy dish to make in a short amount of time. Plus you won’t be left with tonnes of dishes afterwards! Honestly this is quicker than ordering a takeaway!Super Simple Cheesy Chicken and Chorizo

Packed with protein and healthy fats you can enjoy this as a lunch or dinner.

Serves 1

½tbsp coconut oil
40g chorizo, finely diced
½ red onion, diced
1x 220g-240g skinless chicken breast cut into 1cm slices
4x cherry tomatoes sliced in half
3 big fistfuls of baby spinach leaves
1 ball of mozzarella torn into chunks
20g pine nuts
A pinch of salt and pepper

1. Heat the coconut oil in a large frying pan over a medium to high heat.
2. Add the onion and fry for 3 minutes. Then add the chorizo and fry for another minute
3. Increase the heat to maximum and add the chicken and stir-fry for 3-5 minutes, until chicken is almost completely cooked through.
4. Add the cherry tomatoes and cook for a minute..
5. Add spinach and stir through until fully wilted.
6. Make a well in the mixture in the pan and drop in small chunks of the mozzarella.
7. Turn off the heat and let the mozzarella melt before spooning the whole delicious lot onto a plate and scattering over the pine nuts.
8. Serve end enjoy…it’s sooo good!

Find out more easy, quick and healthy recipes like this one by clicking here:

Men ONLY Click Here for our MANSformation program

Ladies ONLY Click Here A Stone in 6 Challenge program

Jamie Houghton

Head Coach at LPT Northampton NCC

P.S. We’ve got applications flying in. Some we are turning down because they won’t suit our program but spaces are filling up quickly.

Our next 6 week program starts in just 2 weeks.

Don’t miss out, here those links again:

Men ONLY Click Here for our MANSformation program

Ladies ONLY Click Here A Stone in 6 Challenge program

The Best 8 “Super” Greens To Boost Your Weight Loss

By Jamie Houghton, Head Coach at Lifestyle Performance Transformations NCC

You’ve heard about the green smoothie and super-greens and possibly even green powders. But WHAT greens are best for weight loss?

In general, green vegetables deliver a high amount of nutritional value in very few calories. Possibly more importantly – veggies are low on the glycemic index. Too much insulin in the body can lead to weight gain, and low-glycemic foods (like your greens) keep insulin levels low.

Here are my favourite greens to get you started…



1) Brussels Sprouts – everyones friend!
In order to reap the full weight loss benefits of sprouts’ fiber content, steam them. Brussels sprouts are also filled with vitamin C, and other important nutrients including folate and manganese.


2) Spinach

This classic green is packed with fibre, water, and vitamin C, and it’s very versatile. Spinach can be used raw in salads or quickly steamed or sautéed. I personally love to pack it into my smoothies!

3) Cucumber
A refreshing and crisp green. I also love using this as an addition to smoothies, juices, and salads. Cucumbers have a very high water content and are low in calories.

4) Kale
This is a real powerhouse of a green! Full of essential vitamins and nutrients, including vitamin A and manganese, one cup of kale also contains 71% of your daily value of vitamin C. Vitamin C is an awesome assistant when it comes to weight loss!

5) Turnip Greens
Possibly one you haven’t heard of before. These greens are high in fibre, with 5g per cup. Fibre helps to fill you up and it kindly ushers fats out of the blood stream.Bunch-Of-Vibrant-Turnip-Greens.jpg.rend.hgtvcom.1280.960

6) Avocado
This creamy green fruit is high in monounsaturated fats, helping to lower cholesterol and manage your weight. This is an awesome fruit to have for breakfast…the high fat content will help you burn fat during your day!

7) Celery
PACKED with fibre and almost calorie free this refreshing green is yet another great addition to salads and smoothies.

8) Broccoli
These “mini trees” are loaded with complex carbohydrates, meaning that your body burns it slowly, keeping you fuller for longer. Like kale, it’s full of vitamin C. You’ll also get a good dose of fiber and folate.

This is just a drop in the ocean of the type of nutrition coaching that we offer on our 6 Week Transformation Program.

With our second program kicking off on Monday 29th February we are already 80% full! So only a few spaces left…

Men Click Here for our MANSformation program

Ladies Click Here A Stone in 6 Challenge program


Jamie Houghton

Head Coach at LPT Northampton NCC

5 Superfoods You Haven’t Heard of And Need To Try

By Jamie Houghton, Head Coach at Lifestyle Performance Transformations NCC

Just a quick post today, I’ve been doing some research and wanted to share this with you…

Quinoa, kale, wheatgrass…! Every year seems to bring another superfood to garnish our plates or chuck into our blenders. But some superfoods don’t get as much spotlight as they deserve.

You may not have heard of them, (I hadn’t heard of number 4 until I read a little more about it), but they’re definitely worth adding to your healthy menu plans.

As faddy as they may seem, superfoods are essential additions to any healthy lifestyle, whether you want to lose weight or feel healthier. These natural powerhouses are packed with good-for-you nutrients you won’t find in a packaged dinner. From fibre to help you lose weight to antioxidants that support a healthy immune system, check out these 5 superfoods you probably haven’t heard of before

1. Kefir
This fermented superfood is a favorite in Russia and Central Asia. Kefir offers healthy bacteria, which rockets the immune system. Look for it in the milk and cheese aisle. Get your morning Kefir Kick with a Superfood Smoothie.



2. Dandelion Greens
Not the fizzy drink you might have heard of…the humble dandelion is actually a nutritional powerhouse. The leaves are packed with minerals that help detoxify the body. Dandelion greens also offer more calcium than many other
leafy green superfoods. Harness the power of dandelion greens your morning smoothie and juices or as a leafy addition to your lunchtime salad.


3. Black Rice
Black is back! This dark grain is rich in vitamin E and delivers more of the powerful
anthocyanin antioxidants than go-to superfoods like blueberries. Use black rice in place of brown rice in healthy recipes like Slow Cooker Chilli or Curry and rice.

4. Jicama
This root vegetable is rich in inulin, a fiber that has has probiotic properties. Jicama is also high in vitamin C. Enjoy this slightly sweet vegetable in salads and stir frys.

amaranth5. Amaranth
Quinoa is the star lately, but amaranth is another ancient grain that deserves superfood status. Originally grown in South America, it delivers complete protein. It’s also a good source of minerals like potassium, iron, and magnesium. Mix amaranth into and breads or mix it into your serving of Quinoa.


We’ll be adding some of these superfoods to our suggested recipes on our next 6 Week Transformation Program!

We’re opening the doors VERY SOON but already we’ve got a waiting list because our first group got fully booked.

Get a head start before we go public…

Men Click Here for our MANSformation program

Ladies Click Here A Stone in 6


Give some of these superfoods a go and let us know how you get on!

Jamie Houghton

Head Coach at LPT Northampton NCC