Tony Robbins is the most famous and sought-after performance coach in the world. What makes Tony special is that he defines himself and his business as being able to know the reason why we do the things we do. The pioneering life coach has spoken to millions of people through his best-selling books and three-day seminars

The goal is "Consistency". Not just inside the gym, not just at work, not just at home...but all day, every day, 24 hours a day, 7 days a week. Consistency without a doubt is the only thing that will always lead to progress, that will lead us to change the shape of our lives as Tony says.  This week I want to give you a few of my favourite tips on how you can stay consistent and disciplined with your nutritional choices to help you get closer than ever to your goals. These tips are not hard to follow, yet can have powerful results, read on and if you have any questions let me know.

1. Drink a Glass of water, eat a palm-sized serving of protein and a palm-sized serving of vegetables at every single meal! Not only is protein great for building muscles, it also increases satiety (stay fuller for longer), on top of this Vegetables and water provide the essential vitamins, minerals, and hydration to keep you healthy and happy, as well as add volume to your meals without extra calories.

2. Eat only one treat per day and only on the days you train. The most important part of allowing yourself this treat, however, is to be sure to choose the size and quantity of that treat the day before. By choosing it the day before you are removing a decision which could be driven by hunger or desire, making it less likely to overeat.

3. If you are looking to lose weight then have the majority of your starchy carbs (think pasta, rice, sweet potatoes, wraps) directly before and after you train. In order to work out at a high intensity, your body needs the right fuel and this fuel comes from our carbohydrate-based friends. On top of this, if you want to get the most out of your training and recover as quickly as possible, you need to make use of the time when your body is most sensitive and requires the most fuel and this is the few hours directly after training.

4. Plan your lunches and Dinners for the week. Not only will this save you time at the grocery store but also takes away choices that have to be made during the week. Remember Willpower extended so far and decisional fatigue is a real thing, by making the decision at the start of the week you are saving your willpower and decision-making skills for what is most important!

5. Practice saying "No, thank you, I am fine" to unexpected food that is offered to you. Remember those calories add up over the weeks and while at first, this may be incredibly difficult, every time you say no I promise it will get easier

Michael Greenhouse