My Predictions For The Health and Fitness Industry in 2013 and How It Will Affect You

Every year the American College of Sports Medicine (ACSM) brings out a report that predicts the top trends in the health and fitness industry. They survey lots of fitness professionals from around the world to gather their data. This survey is now in its 7th year.

It would be very boring just to simply regurgitate their findings so what I thought I would do is pick some of the top ten and then shed my opinion on how I think these will help you.

Now it might be quite clear to those of you reading this who are currently a fitness and health professional but for the exerciser or fitness enthusiast it can be very unclear and confusing.

Before I go too much further , some of you may be reading this not knowing me and thinking who is this guy to be predicting how the fitness industry can help me in 2013. So let me ease you a little.

In January 2012 I opened a bespoke personal training studio that offers both 1-1 cpaching and semi private or shared personal training.


This combined with the writing of my first e-book, The Equestrian Athlete Plan helped me to win The UK’s Most Innovative Fitness Entrepreneur 2012 as voted for by my peers.

me and dax

Then in September 2012 I co-authored an International Best Selling Book, The Fad Free Fitness Formula.

The Fad Free Fitness Formula

Now that’s all great, but it wouldn’t have been possible if it wasn’t for the systems I have built up over the last four  and ¼ years to get results like these.



And…..these would not have been possible had I not invested in my education during that time, which now is in excess of £20000. A lot of money, but trust me its worth it when you see the happiness it creates day in day out and the emails I get each week from people across the world doing my programmes.


So with that said and done, you know I am not some joker who plays in this game. Its for real, I am about results, unbelievable experience and empowerment.


The expression “What goes around comes back around” is certainly true in the fitness industry, if you look at many of the old fitness books form post world war 1 you will see lots of body weight, free weight (dumbells and barbells) and rope climbing.



Right now, people are looking for options that they can do at home, in an environment away from the gym and at times that fit in with work and family life.



For this reason bodyweight training has really taken a major leap up the ACSM findings. This year is the first year in the surveys history that it has been in the top 10. I have witnessed the value of this first hand at my Blast Fitness Camps this year, recently we have added more resistance band training to take this to the next level, but the conditioning levels that this creates with just the human body as a tool , the best tool you have by the way so look after it, is truly brilliant.



The one that came in at number 1, is the education of fitness professionals. This is crucial, as the fitness industry is rapidly growing, more and more people enter it each year. We need to keep the standards high. I have always prided myself on investing in my education and passing this to my clients. One thing that does concern me though is the education system can be a bit behind the times, so for new fitness professionals trying to find courses that actually deliver great , useful content rather than just jumping through loop holes is something they need to be aware of. My other concern is that as more people try to get into the fitness industry courses will pop up everywhere, with people running them who don’t really know what they are talking about and expectations lowered, allowing the less committed to be “qualified”!!



All I am saying to budding fitness professionals is choose your education wisely from people who deliver results not points or boy scout badges and if you think you are going to run a course you better be delivering great results yourself.



So jumping 10 places to number 10 was Group Personal Training sometimes labelled Semi Private as we do at FA Fitness. This I believe will be the biggest benefit to the consumer in 2013. Why? Because if the trainer has the right skills set, you can get the same results as 1-1 training but you get to share the experience and importantly cost with a training partner or buddy. I have been doing this in 2012 and there really is a great atmosphere and sense of accountability about the programmes. It is particularly useful for those who would liked to have had personal trainer but because of the current economic climate that just wasn’t possible. Allowing them to train in a coached environment that pushes them and encourages them and provides the progression needed to bust through platueaus.


Now I wont bore you with all of them but in at number 2 was strength training.  This was in exactly the same place last year. I recently wrote an article about the benefits of strength training for both men and women which detailed how simple this can be but how overwhelmingly important it is in disease and injury prevention. I have seen clients of mine at the studio this year complete personal bests in marathons, half marathons and triathlons and represent national teams. I myself ran a half marathon in June and September, using a reduced volume running programme and strength and conditioning programme that involved 4 times as many strength sessions as running sessions. I knocked 3 minutes off of my time in the second half marathon and ran 8 times in the last 4 weeks and put on 6Lbs of muscle whilst doing it. Now this is not a world beating time, but it does illustrate that not only for health, but also in performance. I see strength as this biggest missing component of most peoples programmes and I feel that the coach who has a good understanding of the principles of strength and conditioning being the most successful in 2013.



So with these findings in mind I thought I should make a few educated predictions.

I predict that if your goal, your “why” as we call it in my company is big enough you will not need to write down your new years resolutions in order to stick to them.

I predict that you will be far happier, if you write down the top 50 things that make you happy and try to make them happen more often than not!

Seriously powerful, I learnt it from my mentor Dax Moy.

I predict that if you focus more on the things that you engage in day in day out then you will be happy.

I also predict that the sky will not always be blue and from time to time things may slip off the rails a little. That’s life, but knowing where you want to end up will help you get back on the wagon much quicker than if you just meander through 2013.

I predict that if you are respectful of your health, your health will be good to you. Do not take it for granted. Treat your body with respect, educate yourself on what is good for you.

I predict that if you stick to some firm scientific and applied principles you will be far more successful than the people who just chase the lastest fad.

I predict that the opinions and doubts of the people around you will determine how successful you are. If you “hang around” with negative people, if you let them into your life, be ware, they will sap your energy beyond belief.

So in a time that there seems to be so much doom and gloom in the media, there actually seems to be an awful lot you can do about how you look, feel and perform day to day.


To your health, fitness , happiness and success  in 2013.


Your friend and coach,


Matt Luxton

p.s. If you want to view the full findings of the report then please head to  this LINK




Matt Luxton, also known as ‘The Functional Training Specialist’, is a health and fitness expert that is regularly sought after by his communities both in his home region in the South West of the United Kingdom and online for his systems that really work when it comes to health, fitness and fat loss. Matt is the founder of Functionally Aware Fitness Personal Training Studios, creator of the Hot to Trot Nutritional Plan and author of The Equestrian Athlete Plan and Hot to Trot Cookbook. Matt has also written articles for his readers through paper and magazine articles. He is known for his holistic approach to health that places his clientele’s long-term wellbeing as paramount with fitness and fat loss a natural occurrence through his training systems.

Matt founded FA Fitness Personal Training back in 2008 and since then has gone on to create the Blast Fat Loss Formula. This has manifested itself in the Blast At Home Fitness Camp, a 28 Day Online program that empowers clients to make health based decisions for the rest of their lives without needing a gym membership.

The forthcoming book will feature top advice from health, fitness and wellness experts from across the globe on the subjects of total body health, fitness and nutrition. The Fad Free Fitness Formula: The World’s Leading Fitness Professionals Reveal Fad Free, Tried and True Strategies to Become Lean, Fit and Healthy will feature topics such as setting up a training system, the best exercise for fat loss, reducing stress, aging and training myths, fitness as a form of health care, interval training and helping entrepreneurs fit fitness into their work day, among others. The book was an amazon best seller in 3 different categories.

To learn more about Matt Luxton, visit

Hope you are well. Just a quick message to help those of you who always get asked what you want for christmas but don’t really know what to ask for. Then you end up with “stuff” you can’t actually use.
For that reason this year, I am actually going for things that aren’t material, the involve an experience, shhh don’t tell Jo she won’t be happy if I don’t wrap something myself !
Anyway here is something that I think is very cool and might help you out very quickly.
Click  This link Dear Santa – Please Blast Me to download my Dear Santa Letter. 🙂
There you go a quick and easy way to make sure you get what you would like and use this christmas 🙂
Have a fantastic day,
Be Your Best
I hope you are very well. I just wanted to let you know about something that I have started up, that will officially launch in January, but I have decided to get the ball rolling now.
For those of you have only known me for less than 2 years or didn’t come to my first ever live seminar in Launceston back in January 2011 you won’t know about one of my missions.
I told everyone there that night (92 people) that I was going to serve more people in my community and serve those people better. Little did I know that my community would spread to Hong Kong, New Zealand , Australia, Canada, Bulgaria, Finland and America.
But seriously, I want to help those people who live close to me understand that health is not something reserved for everyone else.
So with this I have decided to start the Get Cornwall Healthy Initiative. This was born about though the work I did recently with Pirate FM in our Little Black Dress Challenge. We had some phenomenal results with people from all over Cornwall absolutely loving the nutrition and exercise plan I devised for them. Some losing up to 5.5 Inches off the waist and dropping 2 dress sizes in the process. But what you can’t measure is the impact this will have on the families of these people and potentially their friends.
I am going to produce a newsletter like the one below and I will be sending them out each month in 2013 to help spread the message.
Click HERE to Get Edition 1- Get Cornwall Healthy | December 2012
If you like the newsletter , please feel free to post up in your office , staff room,  print for your customers to read whilst they wait, put up at your children’s school, post up on Facebook or twitter.
You name it, I am happy for you to share it wherever.
If you know of anyone who would like to receive this monthly newsletter then please feel free to send them to this website where they can register to receive the information.
Ok that’s it for now, don’t forget to open the attachment (it has the December Newsletter within it) and let me know your thoughts.
My Best,

Founder of The Get Cornwall Healthy Initiative 

Voted The UK’s Most Innovative Fitness Entrepreneur 2012Author Of Best Selling Book The Fad Free Fitness Formula

Creator of The Blast Fat Loss Formula

Matt’s Blog –

Takeaways From My Trek Through The Andes

Wowww! I don’t mean that sort of takeaway!

Seriously I wanted to share with you a little article that really highlights how great the people of Peru are. I learnt a great deal from my trek at altitude to Machu Picchu and I want to share it with you.

  1. Reciprocity

The Peruvian people truly are so grateful for what they have. They have relatively little compared to us in the modern world but they really are ever ready to help each other out. This is not only evident in their manner towards us as tourists but also in their day to day relationships with their own people. The mountain farmers, who interesting can only grow potatoes above 4200m due to the cold, trade with farmers from lower grounds for Guinea pig (national dish) and other meats. We took bread and cocoa leaves, which grow at lower levels and the jungle respectively to give to the children and adults on the higher ground. On a spiritual level the locals and our tour guide will sacrifice some of their produce to the mountains as a thank you for protecting them from the elements.


  1. Organic and locally sourced

I was in heaven here. The air was so clean and the food was fantastic! All of the food we ate on the trek was organic. Rainbow trout from the river, quinoa, sweet potato, you name it we had it! The tour guide said to me as I discussed the brilliance of the chefs at 4200m above sea level on our trip, that the reason they don’t have the levels of cancer in Peru that we do is due to the food being organic! It really does say something about the way in which we produce our food! I was fortunate enough to be shown around the home of an 87 year old lady, who still plants her own potatoes on the side of the mountain at altitude, by hand! I kid you not, this lady looked no older than 50. Her teeth and skin were incredible.

  1. Service

Service is an attitude, something that some establishments in the UK we seem to forget!

I am a great believer in the notion that a service is doing something that improves life beyond your own.  The Peruvian people seem to live by this. The tour guides, the porters who carried some of our kit, the hotel staff, and the local people all seemed so helpful. They seemed on every occasion possible to go above and beyond the call of duty. Unlike in the USA, these people do not expect a tip or give you a ‘service charge’ on your bill, they just do it! One porter who was a member of our team, 3 weeks previous to our trek actually carried a lady who twisted her ankle for 22 miles on his back (at altitude) along the Inca trail, so that she could make it to Machu Picchu! They also took time to explain the reasons why they do the things they do in the mountains to preserve their culture and stop it becoming ruined by westernisation. Sure Peru’s capital Lima has its problems, but when you explore the ‘real Peru’ you will find a service and experience second to none.

It is probably little wonder that the Peruvian economy is growing at the rate it is with this level of service.

  1. Active lifestyle

A week off structured training for me was well needed. However, the Peruvian people I found to be very interested in their activity levels. Taking the taxi from the airport to our hotel (which was interesting, road markings don’t mean an awful lot it has to be said!), I could see costal running paths, numerous five a side football pitches, body weight training bars and playgrounds for the children. The next morning I woke up and we headed down towards the coast and I found this place absolutely buzzing at 7am in the morning, numerous games of football occurring, surfers everywhere and mums with their children at the playgrounds! It was inspiring!

Then on a night out after our successful trek completion we headed to a local nightclub. This was no ordinary night club, there was a full-on dance lesson happening right on the dance floor. This particular club is the reason many tourists stay in Cusco city, to continue to learn the various dance styles! The Peruvians seem to do it all, our trek guide then confessed to being a professional dancer and instructor! Unreal!

  1. Community spirit

There was a great sense of community running through the towns and villages of the mountain regions. They seem to be continuing in the same vain as their Inca ancestors. The Incas showed great strength in the face of adversity, to build their constructions as they did over 500 years ago, only then to be attacked by the Spanish. The locals seem to be living with this in their minds today and show great solidarity towards each other on a compassionate level. I saw shop managers greeting their staff in ways you would not see in the UK, each member of staff will greet each other before beginning work. It was great to see.


  1. PMA

Positive Mental Attitude! When at 4600m you need this in abundance, with your brain feeling as if it may explode through your skull at any moment, there’s no giving up!

Our tour guide said to us, right at the start, you must trust me and have a PMA! He was right and even those people on the trek who found it harder, really bought into the positivity and dug deep to get to the top.

With temperatures at the highest point reaching -10 degrees Celsius, the positivity really shone through, out came the poker chips and every layer we all possessed as we gathered around the table to play poker! I am sure this was a distraction technique, but it worked!

  1. Nothing is impossible

With the incredible trek, it would have been satisfying to finish there. But, still to come was Machu Picchu, the ancient ruin, which was the hidden Inca ruin until 100 years ago. It was discovered by an American explorer, Hiram Bingham. This man with the aid of an 11 year old Peruvian boy fought their way through dense vegetation and forests to get to Machu Picchu.

This was incredible enough but to build Machu Picchu there was incredible. The man power that was required must have been immense. They built this amongst the mountains with no motors, no horses, no tools, no sat nav and no cement!

The Inca’s showed what can be achieved with co-operation and effective planning of the buildings.

The trekking to get there was an absolute pleasure and a realisation of a dream! The challenge was the trekking, but the Inca ruin of Machu Picchu and all it stands for is incredible.


Thank you for reading.


Please don’t forget to let me know your thoughts.


Matt  🙂

3 Part Series On How To Avoid The Christmas Slump

Do Not To Wait Until The New Year To Start Your Quest For The Body You Want To Be Wearing

I love Christmas time, being with my family by the fire, playing games with my brother and sister, catching up with friends and generally just relaxing.
So don’t get me wrong here, I love Christmas time…..BUT I think for some it becomes a month of bombardment for their body and there is no real start or end.
Staff parties seem to start earlier and go on later than ever into January, one of the reasons why many people get side tracked in the new year and another reason the whole new year new you thing is bad news!
In years gone by, I am sure that it was meant to be a 1 or 2 day celebration.

Thomas Tusser in the 16th Century said,

Personally I like the fact it goes on a bit longer but for some it becomes a stress to far with excessive consumption of toxins, lack of movement and their lifestyles go into disarray.

Some research has shown that on average we will consume 6000 calories on Christmas day. Now I know that I don’t usually do calorie counting as it means very little when the quality isn’t there, but when a busy man needs roughly 3500, you can see how things start to escalate. The British Diabetic Association found that people put on around half a stone over Christmas.

If you think that cutting out fat over Christmas will help you are probably going to be disappointed. Eating some good fats, from chestnut’s, walnuts, almonds will help to keep you fuller, meaning that when you go to friends houses, you are less likely to want to binge on canapés which are laden with trans fats (bad) and other MSG’s (equally bad). Skipping meals in an effort to reduce calorie intake will more than likely lead to similar binging, so just eat a little food before heading out .
Get a bit of physical activity and if possible some exercise in over the Christmas period.

1. Offer to take the dogs out
2. Get the logs and coal in
3. Take “little Johnny” out on his new bike
4. Go sledging and don’t just watch!

If possible try training for 20-30 mins in the morning before anyone else even gets out of bed. This might not be possible on Christmas day if your children were anything like me on Christmas day.

Here is a little sample session you could do to tide you over if you haven’t got a programme to follow.

You will love this one! Only 10 minutes in the morning, 10 minutes in the evening, but your metabolism will be on fire after these two.
Here is the video link for this workout available on my website at
The workout is also detailed below, so watch the movie for the techniques, read the session, and then get prepared for some serious fat burning!



  2. SIDE SHUFFLES: 10 PER SIDE/20 /30
  3. PUNCHES : 20 ALT/40/60
  4. STEPPING: 10/20/30 PER SIDE


Complete all our exercises. Then rest for 20s and repeat for up to 10 minutes. In this session.

Start the days exceptionally well. I will be eating a really well balanced breakfasts that will include some berries, some oats, some eggs, cinnamon and lots of water. If you want you could start with some green veggies and some salmon with scrambled egg.

Over the Christmas period please make sure you take the opportunity to sleep. In my previous articles you will have seen how important sleep is to health and this is particularly important when there is so much going on. Not only at Christmas, but particularly at this time. Not only will you feel much better you will probably be far more fun to be around.

So there you have it in summary:

  1. Don’t skip meals or try to avoid fat completely, there are good fats.
  2. Start the days exceptionally well.
  3. Get some short bursts of exercise in before everyone gets up.
  4. Be as physically active as you can over the festive period.
  5. Take the opportunity to Sleep.

I hope you enjoyed this short but really useful little article on how to make sure you are in better shape than most going into 2013.

Matt 🙂

p.s. If you would like to take advantage of my pre-christmas offer on all of my books and online fat loss mentorship programme just click here to go straight to the secret page with the video on it.




This is by no means the ‘be all and end all encyclopaedia of iron’ but it will help those of you who want to just get a little insight into improving your iron uptake. 



Maybe you feel tired and lack concentration or you have been told by your doctor you have an iron deficiency. 



Role in the body- helps to make up the red blood cells, important for the transport of oxygen to our cells. It also helps enzymes function in the body allowing us to digest foods and carry out daily tasks.



Who needs it most- generally those who are very young and growing. Those who are training hard and those who have lost blood.



Vitamin C – it is too frequently forgotten that the minerals that we need are are only optimally absorbed with the correct vitamin combination. For example magnesium is optimally absorbed with the vitamin B groups. Iron needs vitamin C to help the absorption into the blood.  It is recommended to combine the sources of iron with vitamin C at meal times.  These foods tend to be bright in colour, some examples include, peppers, orange (if you get the juice be careful they haven’t fortified with calcium, I have seen it somewhere 😉 , strawberries, broccoli, sweet potato, kale and tomatoes. That’s just a few, but combine them with your iron rich foods and you are on the right track.



Heme- Non-heme – The difference between the two is like the essential and non essential amino acids. The difference here is that meat sources contain the heme iron and the non meat sources (beans, spinach and other plants).



Food sources- spinach, chicken, turkey, fish, liver (not a personal favourite of mine, but unrivalled in its density of iron). Meat sources are particularly available to the body. This makes it more difficult for vegetarians, but not impossible by any means. Lentils, green veggies, some dried fruit , apricots , dates and raisins. 



How you can help avoid an iron deficiency- you have heard it before but vary you nutritional intake (notice its not a diet), eggs, lean meats, fish, green veggies, good fats (nuts, seeds, avocado’s, coconut oil) and fresh fruits, ideally the citrus ones in this case.




Things to avoid- calcium, phytates and polyphenols all have a negative effect on the uptake of iron into our bodies. Coffee and tea both contain tannins that obstruct the uptake of iron. 






I hope you enjoyed this little insight….





Voted The UK’s Most Innovative Fitness Entrepreneur 2012

Author Of Best Selling Book The Fad Free Fitness Formula

Creator of The Blast Fat Loss Formula

Matt’s Blog –


So the Little Black Dress Season is firing on all cylinders.


Winding down for christmas…no no no! Thats not what life is about! 


I wanted to help the people of Cornwall get into awesome shape into the christmas period!


To cut a medium sized story short, I spoke with Tina Bessell at Pirate FM and we made it happen!


Not without its initial teething problems but Tina’s desire to get this off the ground meant that it was not going to stall.


I must thank her for her determination on that front!


So what was involved, 28 days of efficient exercises, none more than 20 minutes per day. A nutritional plan based around clean, whole, natural foods and no calorie counting, point scoring or any other faddy methods. HERE is the programme they did.


The idea was to help those people who can’t get to my studio for personal training or my Blast Fitness Camps in North Cornwall.


This took away the need for childcare, travel arrangements, gym memberships and lots of equipment and space.


The support that each of the participants gave each other was fantastic. We had inch loss and weight loss galore!


Check out the videos below to see how these two participants got on when I caught up with them.


Dawn Tried All The Slimming Clubs…..Then This Happened……..

Tina- Dropped 5.5 Inches off her waist and isn’t hungry!! ……


Phenomenal I think you will agree. Now this was just a couple of those who completed the programme.



Ok, so thats just a couple of examples of some of the people that have been involved in the programme.


I would like to say a massive thank you to all those at Pirate FM for getting behind this project and you can expect to see and hear more from me in my quest to ” Get Cornwall Healthy”.


You can find out more about this over at


Thank you for reading.



p.s. If you would like to get your hands on the exact same programme, you can, right over at and in 28 days you too can get the body you deserve.




Reduce Stress And Improve Your Health

Let me tell you the story of a recent client, Grant, to help illustrate a few simple processes that will have dramatic impacts on all aspects of your health. Grant came to my studio one Thursday afternoon after work. His head was spinning like a roulette table, and he explained to me that he had a ‘to-do’ list that looked more like a Christmas food shopping list.

He was overwhelmed, and he didn’t really know where to start. Grant drank alcohol at the end of work, found himself making poor food choices, his joints ached, he was heavier than ever and he was getting stressed about getting stressed!

It was time to take action.

Before I lay out the exact strategies that I used with Grant its worth noting that within 6 weeks his blood pressure went from hypertensive to almost optimal, he lost 18 lbs of body fat, 22 inches around his body including 6 off his waist. It didn’t stop here; he continued to lose fat in the remaining 6 weeks of his programme and lost over 2 stone (28 lbs.). Oh, and in that time Grant bought a house, entered a triathlon and continued to run his own business. So I didn’t lock him in solitary confinement to get the results!!

The first step is to reduce stress. A stressed body is unlikely to lose body fat and keep it off. Stress comes in many forms and is very well illustrated by Seth Godin, author of The Dip, with his stress bucket. This very simply illustrates that stress comes in various forms and if you continue to fill up your bucket, you will eventually overflow resulting in a relapse and sickness.

Simply adding the strategies below, without removing certain stressors, is likely to increase stress. For example adding high intensity training to your already excessive training volume is not optimal; it is much like adding supplements to a poor diet.


I. Reduce & Remove

Remove before you add! What do I mean, often people want to jump straight in to their latest goal, training every day or adding time to each session. Unfortunately, if you don’t remove stress first, you will be running with the brakes on. Removing stressors is not just about nutrition, it’s not all about lifestyle, it’s not just reducing or adding exercise, it’s a more holistic approach and an integration of efficient and proven principles, rather than chasing the latest fad.

II. Support

By adding a few specific principle-based approaches to your life, you too can experience dramatically improved quality of life and daily function.

III. Challenge

Once you have got these systems in place you are ready to attack any challenge that life may throw at you. Whether it is a daily chore that used to wear you out or that ‘thing’ you have been meaning to do for years, now you are ready!


Clean, Whole, Naturally Sourced – The Way Things Should Have Been

I am an advocate of the Elimination style of nutrition. I was first introduced to this approach by my mentor and coach Dax Moy. In a nutshell (no pun intended), this system removes known or suspected sources of intolerance. Many of the most common illnesses and pathologies could be reduced if not eradicated by using such simple protocols. Sure this is not the only nutritional strategy that works, but for me it lies comfortably within my philosophy of what food should be about.

  • Remove stressors and toxins – including sugar.

Knowing that something is potentially harmful or detrimental to your health, you would think that it wouldn’t be in our daily foods right? However, not all food companies and producers care about their customers, they are really interested in the number of packets they sell! One of the biggest fallacies that still seem to be lurking is the ‘low fat’ con! If you take a look at the back of the packet, there’s a fair chance that this product is very high in sugars. Sugar is one of the leading causes of obesity and data from the National Health and Nutrition Examination Survey in America shows that since 1980, obesity prevalence among children and adolescents has almost tripled.

Sugar comes in natural forms in fruit and in milk and also in added forms. There are many pseudonyms that these hide under. A study conducted by the American Diabetes Association (2012) found that those people who had high fructose levels in their diets also had high levels of the dangerous visceral fat that surrounds their vital organs. It is worth noting here that overall weight is not always linked to fructose consumption, confirming that you can be a ‘skinny-fat’ person. This is someone who doesn’t obviously carry huge excess body fat, but on the inside they are not healthy. This is more dangerous than carrying the sub-cutaneous fat that looks unsightly but doesn’t carry the same risks in illness and disease.

[Greater Fructose Consumption Is Associated with Cardiometabolic Risk Markers and Visceral Adiposity in Adolescents. J. Nutr. 2012 142: 2 251-257; first published online December 21, 2011]

  • Supportive nutrition.

Now, whilst we would all love to get everything we need from our food, unfortunately due to the soil quality and methods of farming we cannot always guarantee the quality of our foods when they arrive at our door. To improve this, we can buy as local and fresh as possible and try to eat organically to avoid the pesticides that have a massive effect on our thyroid and ultimately our body’s ability to burn calories at rest.

There are only five (5) supplements that I would recommend taking without meeting you, but as always consult your doctor before thinking of improving your nutrition or exercise habits.


1. Milk Thistle.

2. Magnesium

3. Zinc

4. A good quality Fish oil.

5. Tulsi tea

When all is said and done there is nothing like keeping it simple. A quote that I love is one by Ralph Waldo Emerson, which sums it up in one hit, “As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” So, just by sticking with a few principles you can see how you too can avoid the latest fad.

  • Alkalise.

Having excessively acidic conditions in your body is one of the major causes of impaired fat loss and illness. Acidic conditions cause increases in cortisol and impaired function of other hormones that regulate fat loss. Processed foods are the ones you need to avoid. The green leafy and cruciferous vegetables are among the best at optimising blood sugars and reducing acidity. The fruits that buck the trend are avocado and tomatoes. Almonds and brazil nuts (unsalted and not laced in chocolate of course) are two great sources of good fats that are both alkaline, along with pumpkin seeds, sunflower seeds and flax-seed oil.


  • Efficient.

Now in case you missed a lot of recent trials and experiments, High Intensity Interval Training (H.I.I.T) is now getting the recognition it deserves. For too long people have been taking part in inefficient, time-intensive training, when they could have achieved better results in less time. It goes without saying that you should arrange a health check with your GP before starting any new exercise regime, but a really simple protocol that I like to use with my clientele to help improve blood pressure is to combine one upper body exercise with one lower body. This is known as blood shunting and reduces total peripheral resistance to blood flow by opening up all the arteries and capillaries around the body.

  • Dynamic.

After a long day sitting at a desk or in your car, the last thing you want to be doing is to be seated at a gym, confined by the dimensions of another generically designed machine that will do nothing for the way you move, feel and perform. My simple instructions to you here are to seek exercises that use as many joints as possible, and also mimic the movement patterns that you want to improve on. This may be as simple as posture or as complex as sports performance, either way get out of the machine and use the best tool you have, your own body.

  • Supportive.

Supportive exercises are essential for improving your weaknesses. In our contemporary lifestyles, with much of it spent seated, we are all prone to certain movement dysfuntions. A lot of them manifest themselves in a forward head posture and an excessive kyphotic (upper back) and lordotic (lower back) curve. Tight or overactive quadriceps inhibit, arguably, the most important muscles for performance and fat loss, the glutes (buttocks)! My advice here is not necessarily to self- diagnose, but to be aware that working on the muscles that are on the back of your body will often help alleviate some of the common problems caused by contemporary living styles. What I did with Grant was to use two pulling exercises for every one pushing exercise to help address this. We also focused on hip- dominant exercises to help activate lazy glutes as a result of his sedentary lifestyle and occupation.


I put this at the end, not because it’s the least important, but because it’s the bit that needs the most attention in most clients that I meet.

1. Sleep

Clients like Grant often ask me for advice, complaining of waking too often, feeling like they didn’t get a wink, or struggling to get off to sleep.

Sleep is crucial for producing the Human Growth Hormone (HGH), required to repair cells, aid brain function, increase enzyme production and improve bone strength. HGH is mostly produced during the early hours of sleep (between 10pm and 2am), hence why getting to bed by 10pm most nights of the week is so important. Shippen and Fryer (2007) attributed the decreased speed of healing and brain function, in middle age, to a decline in the production of repair hormones.

Locking your front door will increase your sense of security and enhance your chances of relaxing sleep. You have to shut down all social media sites at least 30 minutes before bed. It only takes one person’s status update to affect your sleep.

2. Being aware of your social circles.

Try to surround yourself with positive and proactive people. It’s not always possible, but you can to a large extent dictate with whom you spend your quality time. Avoiding ‘sappers’ as Clive Woodward (World Cup Winning England Rugby Coach) calls them, is essential if you want to feel good and create an environment of which you look forward to being a part. If your goals mean something to you, which they should do, share them with five people today. Why? Because this creates accountability and the more people who know when, what and why you want to achieve it, the more likely you are to achieve it. So go on, share it with your social circle, it’s powerful stuff!

3. Creating Win/Win situations.

When I first came across this I was reading a book by Stephen Covey, The 7 Habits of Highly Effective People. This book helped me to understand that if I could help more people get things they wanted, I would in turn create happiness in my life. What’s really important here is that your goals are not to the detriment of those around you (Win/ Lose). Often, when I speak with parents, I find they have spent too long prioritising others to the detriment of their own well-being. This is not about being entirely selfish, but you need to create situations more often than not where everyone is a winner.

For example, Grant asked his wife for 40 minutes 3-5 times per week so that he could exercise, and in return he took his two young children out for one afternoon each weekend to give his partner a break. A really simple one, but you can see how both partners are winning here.

4. Create Clarity and Consistency

Do you ever get that feeling that you are spinning plates, juggling your daily tasks? I did too, but now I spend a lot more time doing the things I enjoy and have created priorities in and around my weekly schedule.

The first thing I did was to draw a table on a white board. This acted as my ‘to-do’ list but it was in 4 quarters. Much like the diagram below.

This helped me to concentrate on the things that really needed doing versus the tasks that weren’t urgent or important. Give it a go, it’s very rewarding. To give you an example at this present moment, I have writing this chapter in the top left quadrant along with the preparation run for my half marathon and hanging out my washing in the bottom right.

This is one that you should definitely do if you are busy. Stop the mundane tasks running your life! To give you an example, I only do banking on Fridays, I only pay bills on Tuesdays and I only do washing on a Thursday and Saturday morning. Those are just three examples of how I limit busy-ness in my life and in the lives of my clients.

Create clarity in all areas of your life, starting with your goals. Just by simply knowing what you want and writing it down you will be far more likely to achieve it. Start by qualifying your goal, so if it is weight-related, then say how much and how many inches off your waist. Then start to understand what is necessary to achieve it. I often refer to this as the ‘metaphorical price’ you need to pay to achieve it. How many sessions do you need to do, how many hours sleep do you need or which foods needed to be added to your nutritional plan?

Next, the most successful clients are the ones who educate themselves, by reading around their chosen goal. This is one of the key principles in my mission statement, which empowers clients to make healthy decisions long after our time together. The excitement this creates can be phenomenal and I experienced this first hand last year when I completed the trek to Machu Picchu. Learning about this was almost as good as the trek itself, so you can imagine how excited I was when I got there.

With your goals you should then try to keep them in your conscious mind, and keep asking yourself what it will mean to you or what it will feel like. If this doesn’t get you excited then you either need to change the outcome, or change the way in which you intend to get there. Now it’s time to test your goal and find out what your first action will be.

Creating this kind of excitement around your goal is so powerful and it doesn’t always just have to be in fitness but in all areas of your life. It is fantastic. So go on, start plotting your journey by following the aforementioned steps.

I am excited for you.

To Your Success
















p.s. we have a couple of programmes  starting on Monday 5th November. This might be your last chance to get involved before christmas.

The At Home Bootcamp- is ideal for those of you who live far away, have family commitments, work patters that don’t allow you to train with us live.

The Blast Fitness Camp in Launceston- We have two spaces left.

Thats it folks. 🙂


Matt Luxton

Owner of Functionally Aware Fitness Personal Training and Director of Blast Fitness Camps

International Best Selling Author – The Fad Free Fitness Formula

Voted The UK’s Most Innovative Fitness Entrepreneur 2012

Author of The Hot to Trot Cookbook and The Equestrian Athlete Plan

A Little More On My 6 Week Weight Management Course


Ok so I have had over 25 applications for places on my 6 Week Weight Loss Management Course in the last 7 days.


It’s not for everyone though.


Here’s a little bit more of an insight into it.



Surely You Cant Be Looking For Another Diet???


Great Because This isn’t a DIET! This is a lifestyle change!


Starting a new diet sucks right?


You wake up Monday morning knowing that you are going to spend most of the day trying to avoid temptation, force yourself to do your gym gear after work and get a sweat with as much cardio as you can muster


Be honest with yourself, how many Doomsday Diets have you started?????


How many have you revisited in order to lose that stubborn stone that leaves your body only to find it’s way back again?


All that effort in the gym and eating boring salads for lunch just isn’t working anymore and you’re not really sure what to do now!


Well, what if I told you all that cardio you were doing was making you fatter and adding to those love handles?


Imagine if you could get great results with NO cardio?! Crazy really isn’t it!


No  🙂


Imagine if you had a step by step nutrition program that allowed you to eat curries (straight out of my curry cookbook), steaks and lots of your favourite food…even chocolate! (yep I have a recipe for a hot to trot brownie, I will send it out soon:0)


Imagine if you could manage your hormones effectively so you could put an end to those mood swings


Imagine NEVER having to start another diet (hate that word) again, EVER!


What would that REALLY mean to you? Freedom, right???


I’ve just put the finishing touches to my 6 week Weight Management Course and I’m very excited for those of you who have followed endless diets in the past!



My Weight Management Program is followed from your own home, with no cardio or gym required.


The Weight Management Program will help regulate your hormonal system for optimal fat loss results and improve your health


A 6 week Weight Management Program that gets delivered to you in 3 phases


Phase 1 is Preparation Week (Monday 29th October), this is where I will help you get prepared for the 6 week program. You will receive educational articles, meal plans, access to our online group and support from yours truly


Phase 2 is the Happy Hormones phase, it’s 100% nutrition based….NO exercise regime to follow at all, yup that’s right None, Zero, Zip, Zilch!!

This is the time to clean up your internal system and lessen stress on your body


Phase 3 is the Move Freely phase with a combination of nutrition and short, sharp exercise sessions (you will be required to do no more than 20 minutes at home 3 x times a week)



I have a 6 places left.


Why would you want to sign up before Friday 26th at 7pm?


You will save yourself £50 straight away (if I get 6 people it will be gone and the price increase will be irrelevant)

You will be more accountable

You will stay on track where previously you have slipped!


Your WILL power will be strong like never before!


So to apply just pop  me an email ( or private message on facebook in less than 10 lines explaining why you think you should get one of the 6  places.


Oh…I’m so excited I forgot to say we start on Monday 29nd October so if you miss this intake you will have to wait until next year to lose that weight, feel great and look amazing.


Stop Dieting and Start Managing Your Weight….It Makes Sense!








Here is a very short blog post for you. To download your copy of the “How They Got Their Body Back” Click the link below.

Launceston Personal Trainer-How They Did It–optimized


Enjoy 🙂




ps. This is a transcription so please read it as so 🙂