forget the ‘Zero to hero’ approach this New Years! 

Join in this simple online challenge to help make your 2018 New Years Resolutions part of your daily lifestyle throughout the whole of 2018 and beyond! The #Fresh5Challenge is a easy to do 5 day challenge, where you take 1 simple healthy habit and do it for 5 consecutive days…then you add the next simple habit and do both those things for the next 5 days and you keep layering on the little everyday healthy habits, that with consistency and time add up to make a BIG difference to your lifestyle!   

Learn More



Bring Out Your Best

Watch @MattTheTrainer explain how the #Fresh5Challenge works on the @FreshFitnessUK Facebook page and he’ll take you step by step through your own #Fresh5Challenge journey.

Week 1 of the #Fresh5Challenge is the 5 pint of water challenge…see Matt’s video and additional guidance below.

Click here to watch intro video

Week 1 – Drink 5 Pints (2.5 lt)  of Water everyday for 5 days straight #Fresh5Challenge

The whole essence of these challenges is to do a few good, healthy things consistently enough, so that they stick as a regular habit and become part of your everyday lifestyle.

Don’t worry If you feel that you need to build up to the #Fresh5Challenge bench marker of Drinking 5 Pints Of Water Everyday…. simply start at something manageable for your current level and then build on it every day for the next consecutive 5 days…when you hit the #Fresh5Challenge bench mark then simply keep it at that level for the next 5 days.     

Example of building up to #Fresh5Challenge marker:

Day 1 = 2 pints of water


Day 2 = 3 pints of water


Day 3 = 4 pints of water


Day 4 = 5 pints of water

Start Your #Fresh5Challenge

Our Next Layer Of #Fresh5Challenges

Move More

Try a simple daily movement routine, that can be practice anywhere anytime and is guaranteed to help free up your body from the daily stresses and struggles you body goes through.


#Fresh5Challenge Layering On 15th Jan


Learning to take time out for yourself (even just 5 mins) on a daily basis is imperative to keeping a healthy mind, for only in the quiet of our minds can we hear the true answers to our questions.


#Fresh5Challenge Layering On 22nd Jan


We’re all expected to be super productive in this day and age…but how do you boost your own levels of productivity when you’ve already got a busy  lifestyle and hectic schedule?


#Fresh5Challenge Layering On 29th Jan

Block Fasting 

The simplest and most convenient way to add  regular intermittent fasting  into your lifestyle, so you can see and feel the difference using this incredible effective method.


#Fresh5Challenge Layering On 5th Feb


    High Alkaline Plant Foods Fueled The Ancient World…

So Why Aren’t We Eating More Of Them?

People are becoming ever more aware that nature provides us with the most nourishing foods on the planet and that most of these ‘super foods’ are simply high alkaline / plant based foods.

The scientific evidence of eating a more high alkaline/ plant based food is almost unquestionable. What  we must all understand is that high alkaline / plant based foods have been eaten around the globe for tens of thousands of years and have helped fuel some of the greatest civilizations of the world has ever known!

The Ancient Egyptians,Romans and Greeks all ate large amounts of plant based foods. Along with the Incas, Aztecs, Mayans, Ancient Persian who actually traded these foods.(the Cocoa bean was deemed more valuable than gold to the Aztecs & Mayans) 

The oldest recorded civilizations in our world, the Indus Valley & Mesopotamian people are regarded as the “Cradle of Civilization”,  who were pioneers in agriculture and credited with (but, by no means limited to) many other important developments and inventions that we all take for granted in today’s society.

The Mesopotamians Civilization Credited With & Invented:

  • The rise of the city as we recognize that entity today,
  • The invention of writing (although writing is also known to have developed in Egypt, in the Indus Valley, & in Chinaindependently from the Mesopotamians).
  • The Invention of the Wheel.
  • Domestication of Animals.
  • Agriculture.
  • Common Tools.
  • Sophisticated weaponry andwarfare.
  • Thechariot.
  • Wine &beer.
  • Demarcation of time into hours, minutes, and seconds.
  • Religious rites.
  • The sail (sailboats), and irrigation.

If a simple diet of high alkaline plant based foods helped fuel the ancient people of this world, who built the great pyramids and conceive the idea of the modern wheel…then why are we all not fueling our body and minds this way?

I’m pretty sure the Good Health, Energy, Vitality and Clarity of Mind all these Ancient Civilization experienced from eating High Alkaline / Plant based foods, helped them achieve so many great feats of engineering and social economics during their 1000+ year reigns on this planet!

    The Simple Science and Benefits Of Eating High Alkaline Foods:

High Alkaline Plant Foods are more ‘nutritionally dense’ meaning they give your body all the nutrients and nourishment ( even on a cellular level) it needs it to thrive. High alkaline foods are easily absorbed and utilized by our digestive system and can reduce excessive stress on the body.

Consuming highly acidic foods  puts your body and digestive system under massive stress and results in:

  • Increased inflammation of cells in the body.
  • Slowing down the ability to absorb nutrients.
  • Causes insulin spikes that store excess blood sugar (glucose) as fat, rather than to use it properly.

Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands such as the stress hormone cortisol. 

Abnormally high cortisol levels and hormonal imbalances result in:

  • Powerful urges to eat. (and i don’t just mean the munchies!)
  • Mood changes. (I’m sure we’ve all been HANGRY before…)
  • Lack of energy.  (…and i’m sure we’ve all fallen asleep on the sofa after a roast dinner!)

This leads on to the production of  visceral fat and various other factors that contribute to disease formation in the body. 

The high carbohydrate, heavily processed sugary foods & drinks, that we see advertised in every corner of the world (name me somewhere that doesn’t sell Coca Cola) are just normal every day purchases for a lot of people in today’s society.

However the unavoidable truth is these types of food & drink arethe MAIN CAUSE in the rising obesity rates around the world.

Eating High Alkaline Plant Food on a regular basis gives you the health, energy and vitality your body needs for its optimal performance across all aspects of your mind, body and its auto-immune functions.

    Our body is designed to be alkaline and I’ll explain why:

 The pH of our most important cellular and fluid functions in our bodies, such as blood flow (responsible for the transportation of oxygen & nutrients around the body) are designed to best operate at a pH of 7.365, which is slightly alkaline. ( >7 PH is alkaline)

Your body HAS  to keep the pH of your blood, cells and other fluids at just slightly alkaline (pH 7.365) and it will do ANYTHING it has to in order to maintain this pH balance! This is due to the bodies natural survival mechanisms to maintain a state of Homeostasis.

To do this, your body calls upon its store of alkaline buffers (Hydrogen Ions) which it draws upon to neutralize the acids we ingest or create through bodily processes. This store of alkaline buffers is very easily depleted because most of us eat and drink such strong acids.

One crutial thing to understand when it comes to our bodies pH levels, is that the pH scale is logarithmic. Which put it in simple terms means, pH 6 is 10x more acidic than pH 7 – meaning pH 5 is 100x times more acidic than pH 7 and pH 4 is 1000x more acidic and so on….

    So what happens when we deplete these Alkaline buffers and continue to ingest more acidic foods?

If these alkaline buffers are depleted, the body is forced into drawing upon the alkaline minerals it has to buffer which causes havoc in the body! 

Put it this way, your blood pH level is so important, the body will sacrifice ANYTHING to maintain the optimum blood alkaline level. (pH 7.365) 

Your body WILL SACRIFICE your medium and long-term health to keep this short term goal of optimum blood alkaline (pH 7.365) to ensure homeostasis in the body. 

In order for you body to maintain an optimal operating environment (homeostasis) It will draw alkaline minerals from elsewhere in the body  such as calcium from your bones, and magnesium from your vital organs.

Forcing the body to continually undergo this process by eating a highly acidic diet can lead to all manner of inflammatory conditions. The incredible stress your body is under trying to neutralise these acids is huge!

Your body will overproduce sodium bicarbonate to try and neutralise the acidity from highly acidic foods we eat and the stomach will  produce excessive hydrochloric acid to digest these highly acidic foods…. reflux anyone?

    Serious Food For Thought…

If the body is having to constantly work in overdrive mode just to maintain the optimal operating environment, of blood alkaline pH Level 7.365 it can have a much more devastating effect on the body than you might think….  

Any acidic toxins the body cannot expel will be bound up inVisceral Fatto protect your organs from the acids and the toxic byproducts they produce.

Excessive visceral fat is just the start of a whole lot more inflammatory related issues in the body….

Visceral fat does more than just lead to inflammation down the road — it becomes inflamed itself! 

This occurs when there are higher levels of visceral fat in the body than normal and it starts producing a type of inflammatory molecule called interleukin nm-6. This kind of fat stores inflammatory white blood cells and kicks off a series of auto-immune reactions. Inflammation is at the root of most diseases. This is why inflammatory belly fat (visceral fat) is linked with cognitive decline, arthritis & diabetes.

Also bare in mind that if the body is constantly drawing calcium to neutralise the acids you consume through the highly acidic food you eat, then your potential for developing symptoms of osteoporosis are dramatically increased too.

Here’s a link to the numerous research articles linking cola consumption with osteoporosis


    High Alkaline Based Food List

There are all kinds of high – moderately alkaline forming foods and they all contain high levels of vitamins, minerals, omega oils, phytonutrients, antioxidants and fibre.


I’m sure you can guess the the most alkaline foods for the body are… fresh vegetables, salads, leafy greens, omega oils, nuts, seeds, pulses, whole grains

Most people are generally aware of the foods that are good for us (fruits & vegetables) and we certainly know which foods are not good for us. (sweets, fizzy drinks, junk food)



To keep it really simple high alkaline foods are fresh, raw, whole foods, with a high-water content and OR high nutritional value.


Intermittent Fasting & How It Benefits Your Body


    Moderately Alkaline Based Food List

Taking this simpler approach to food, makes eating more Alkaline Based Foods on a daily basis easy to incorporate into anyone’s lifestyle.

The easiest way to eat more alkaline food on a regular basis, is to ensure that every meal or snack you have on any given day is made up of 80% Alkaline Based Foods and the remaining 20% is more Acid Based Foods.


This simple 80 / 20 rule makes it easy to understand and follow a more alkaline based food diet on a regular basis.




     Mildly Alkaline Based Food List

As we’ve already mentioned, the foods that are alkaline to the body are of the fresh vegetables, salads, leafy greens, omega oils, nuts, seeds, pulses, whole grains type of foods.

Diet, stress, emotions and no exercise contribute, in their own ways to the increased acidity in our body.

However, as the ways and demands of modern life have changed over the last century, our diets and lifestyles have obviously changed too….and not necessarily for the better!

I’m sure that if people are given all the information needed and a list of Alkaline / Acidic Foods (hence the reason for this article) that more people would eat foods that actually nourish them rather than destroy their bodies cells.

I’m also confident that 8 out 10 people given this list of foods, (see images below)  could easily choose 5-10 more Alkaline Based Foods that would easily fit into their everyday diet. 

    Neutral / Mildly Acidic Based Foods

Most people already know the types food that are not good for us. Yet society has still dramatically increased the amount of acidity /sugar into our daily lives.

It will be no surprise to learn that the most acidic foods are: sugar, trans-fats, yeasts, dairy, simple carbs, alcohol & heavily processed or refined foods.

These acids manifest in our diets as colas & fizzy drinks, pizza, chips, cakes, biscuits, microwave meals, crisps, breads, caffeine, cheese, fatty meats, ice cream, smoking, beers, wines, condiments, milky drinks, cream etc.


What Is The Science Behind Intermittent Fasting?

     Moderately Acidic Based Foods

This all makes perfectly good sense right…?

Simply focus on eating more of the foods you know are GOOD for you and stay away from the foods that you KNOW are bad for you…it all makes perfect sense!

Throw in some exercise, lots of hydration, avoid stress and get as much good sleep as you can, (6-8 hours is perfect) and you’re on track for the perfect lifestyle balance for your health,  that even the most skeptical of your friends, family members or physician can get on board with.

    High Acidic Based Foods

By now It hopefully all makes perfect sense, that simply eating more / higher alkaline plant based foods gives your body all of the tools it needs to thrive: the nutrients and nourishment it needs to give you the health, energy and vitality of your dreams.

Nature has shown us time and time again that the most nourishing foods are alkaline.

Nature has (and continues to) shown us the foods that rob our body of energy, cause stress to the digestive system, clog us, destroy our energy and age us at a faster rate, are the acid-forming foods…

…foods like sugar, trans fats, refined foods, fast foods, junk foods, chips, soda, pizza, wheat are the main type of foods to seriously avoid!

Learn More About Block Fasting

         What Is Block Fasting?

BLOCK FASTING  is the simplest and most adaptable way for anyone to start regularly using Intermittent Fasting, to help improve their bodies overall health and increase their daily energy levels.

We all lead very different lives and our personal life doesn’t always cater well to ‘the next best diet’ that’s out there. However science has show many benefits to regular Intermittent Fasting, but typically these ‘fixed methods’ don’t always suit everyday lifestyle for the vast majority of people.  

You might be a nurse who works the night shifts twice a week and struggles with energy levels on your days off OR your an athlete who struggles to balance training schedules alongside meeting your daily calories needs OR you might just simply want to experience all the benefits of Intermittent Fasting without being regimented by a ‘fixed method’ that doesn’t suit your current lifestyle. 

         How Does Block Fasting Work?

Using the Block Fasting method simply means you fast for a minimum of 3 BLOCKS in a row (16 hour fast, of which 8 hours is sleep) to a maximum of 6  BLOCKS in a row (28 hour fast) of which 8 hours is sleep can be included.

This method of Intermittent Fasting maximizes your bodies natural fat burning cycle more often, helping you to maintain good digestive health, strengthen your immune system and build capacity to resist stress, disease and ageing.



         Start With Some Easy Block Fasting

  •  Ensure you consume ALL your required calories during your select FEED BLOCK times.
  •  Keep hydrated throughout the day, especially during FAST BLOCKS.
  • Drink fresh lemon water every morning. (500ml + Fresh lemon slices)
  • Eat Low GI & Low Alkaline carbohydrates.
  •  For best results, avoid wheat’s, grains, high GI & starchy carbs. (bread, white rice, pasta, potatoes)
  •  Keep all meals and snacks to an 80% Alkaline Foods &  20%  Moderate / Acidic foods.

     Intermittent Fasting States      

      What Food Can I Eat?       

      How To Rock A #BlockFastingLifestyle      

        Take It Up A Gear With Some TOUGH Blocking

  • Black coffee or Loose Leaf Tea / Yerba Mate  is allowed on FAST BLOCKS (max 3 cups a day)
  • When you Break-Fast make sure this first meal is high protein, moderate carbs and contains good sources of fats (e.g. healthy Break-Fast shake)
  • Avoid processed foods – especially meats! 
  • Ensure you consume ALL your required calories during your select FEED BLOCK times. 
  •  Eat good sources of fresh food every 45 mins during your 1 FEED BLOCK.  (5 x 250-450 calorie meals)
  •  Keep all meals and snacks to an 80% Alkaline Foods &  20%  Moderate / Acidic foods.


Your body has 3 states of being when it comes to it’s food and energy balance.

First we have the Fed State  which occurs as soon as we eat. During this state the body takes time & energy to digest the food & absorb the nutrients from it. The“Fed State” lasts for 3-5 hours.

Next comes the Post-Absorptive State, where our body is not doing anything related to digestion of food or the absorption of nutrients. The “P.A. State” lasts for 8 – 12 hours after your last meal.

Then comes the most attractive FASTED STATE. This is the natural fat burning state of your body, which most people never experience.

The FASTED STATE does not start until about 12 hours after your last food consumption. So assuming that  your last food consumption was around 10:00 pm (most people snack in the evenings these days)  and you eat breakfast at a normal working day time of around 7:00 am, you would have not eaten for only about 8 – 10 hours. (your body can metabolically survive with out food for up to 3 weeks)  So your body is never reaching  this optimum Fasted State because your digestion continually cycles between the Fed State and the Post Absorptive State…meaning you’re putting your digestive tract under a constant work load (don’t forget it is just a big muscle) which puts undue pressure on the entire system and therefore becomes prone to digestive health issues….and obviously are  never utilizing your body’s natural fat burning cycle!

     How To Rock A #BlockFastingLifestyle    

       Start With Easy Block Fasting    

       What can I Eat?     

        Wanna Mix It Up?….Whatever Works For YOU!

  • Consume good sources of fats during your FEED BLOCKS. (avocado, coconut oil, cold olive oil)
  • Have a 2 BLOCK FEED before a longer FAST (24-28 hours)
  • Ensure you consume enough fibre during your FEED BLOCKS.
  • Have a 1 BLOCK FEED after a long FAST (24-28 hours) OR every other FAST, as this will help your body learn to process and absorb nutrients more efficiently. 
  • Keep hydrated throughout the day especially during FAST BLOCKS (lemon water / electrolytes)
  •  Keep all meals and snacks to an 80% Alkaline Foods &  20%  Moderate / Acidic foods.

        What Can I Eat When I’m On A Block Fasting Schedule?

When it comes to FEEDING its important that you are still eating good, nutritious, fresh foods and not filling your body with junk! Make food simple and enjoyable again, by choosing 5-7 of your favorite foods from our list and simply make different meals with them! So now you can have fun trying out new flavours and methods of cooking you favorite foods!

Here’s our list of the best food to eat when starting your new #BlockFastLifestyle

Show Me The Yummies! 


         Welcome to ULTRA Block Fasting….

  • Regular exercise is highly recommended alongside any BLOCK FASTING protocol.
  • If your new to Intermittent Fasting then ease into it by keeping your workouts close to, OR during your FEED BLOCKS. 
  • More experienced & physically active BLOCK FASTING users should do FASTED cardio or HIITs workouts and be in a FED STATE for any strength training workouts. 
  • Make sure you consume your daily protein needs during your FEED BLOCKS.
  •  Keep all meals and snacks to an 80% Alkaline Foods &  20%  Moderate / Acidic foods.

  How To Rock A #BlockFastLifestyle

Eat Fresh Wholesome Foods – NO JUNK!

Source the best quality foods you can find / afford and try look at food more from the perspective of…quality over quantity!

Ensure you eat ALL your recommended daily calories! These are specific to your age, health and activity levels – ironically you should never be hungry when you Block Fast.

Choose more nutritionally dense foods  and try to avoid processed foods and starchy based carbs.

Your plate should always have something green (eg Spinach, kale) and minimum 3 other bright colour foods like Tomatoes, peppers, sweet potatoes, purple sprouting veg etc.

Saute cook your food (lightly pan fry) with good sources of fat, (grass fed butter, coconut oil, peanut oil) and steam your veg lightly as this keeps all the nutritional goodness in your food and it will taste deliciously fresh! 

You never want be eating for more than 2 BLOCKS (8 hours) in a single 24 hour period

Where possible try a 1 BLOCK FEED (4 hours) at least twice per week, so that you can get a few longer fasts in, which will help strengthen your immune system and help your body to reach (and stay in)  a State of Ketosis.

Ketosis is where your body switches from burning glucose (blood sugar) as a primary source of energy and uses fat as the primary source of energy, which means your body will naturally burns more fat cells – which keeps you looking and feeling healthier from the inside out!