{"version":"https://jsonfeed.org/version/1","title":"John Galanis / Personal trainer - Bayswater, London","home_page_url":"https://johngalanis.com","description":"John Galanis / Personal trainer - Bayswater, London","author":{"name":"John Galanis / Personal trainer - Bayswater, London"},"items":[{"id":"https://johngalanis.com/fitness-blog/f/9-high-protein-breakfast-ideas-to-keep-you-full-and-energised","html_content":"

A healthy breakfast doesn't need to be complicated. Whether you're heading to work, preparing for a workout or simply looking for a satisfying start to your day, including enough protein can make a real difference.

","url":"https://johngalanis.com/fitness-blog/f/9-high-protein-breakfast-ideas-to-keep-you-full-and-energised","title":"9 High-Protein Breakfast Ideas to Keep You Full and Energised","summary":"A healthy breakfast doesn't need to be complicated. Whether you're heading to work, preparing for a workout or simply looking for a satisfying start to your day, including enough protein can make a real difference.","date_modified":"2026-10-11T22:42:21Z"},{"id":"https://johngalanis.com/fitness-blog/f/what-to-eat-before-a-workout-a-practical-guide","html_content":"

What you eat before a workout can affect your energy, comfort and ability to train well.

","url":"https://johngalanis.com/fitness-blog/f/what-to-eat-before-a-workout-a-practical-guide","title":"What to Eat Before a Workout: A Practical Guide","summary":"What you eat before a workout can affect your energy, comfort and ability to train well.","date_modified":"2026-09-27T07:44:35Z"},{"id":"https://johngalanis.com/fitness-blog/f/how-to-eat-healthier-without-following-a-strict-diet","html_content":"

Healthy eating does not require a perfect diet, complicated recipes or removing every food you enjoy.

","url":"https://johngalanis.com/fitness-blog/f/how-to-eat-healthier-without-following-a-strict-diet","title":"How to Eat Healthier Without Following a Strict Diet","summary":"Healthy eating does not require a perfect diet, complicated recipes or removing every food you enjoy.","date_modified":"2026-09-27T07:33:48Z"},{"id":"https://johngalanis.com/fitness-blog/f/foods-that-help-you-feel-fuller-while-losing-weight","html_content":"

Losing weight does not mean that you should feel hungry throughout the day.

","url":"https://johngalanis.com/fitness-blog/f/foods-that-help-you-feel-fuller-while-losing-weight","title":"Foods That Help You Feel Fuller While Losing Weight","summary":"Losing weight does not mean that you should feel hungry throughout the day.","date_modified":"2026-09-27T07:13:43Z"},{"id":"https://johngalanis.com/fitness-blog/f/why-training-3%E2%80%934-times-a-week-can-improve-your-results","html_content":"

Why Training 3–4 Times a Week Can Improve Your Results

","url":"https://johngalanis.com/fitness-blog/f/why-training-3%E2%80%934-times-a-week-can-improve-your-results","title":"Why Training 3–4 Times a Week Can Improve Your Results","summary":"Why Training 3–4 Times a Week Can Improve Your Results","date_modified":"2026-09-27T06:47:55Z"},{"id":"https://johngalanis.com/fitness-blog/f/walking-after-meals-benefits-and-practical-tips","html_content":"

Walking After Meals: Benefits and Practical Tips

","url":"https://johngalanis.com/fitness-blog/f/walking-after-meals-benefits-and-practical-tips","title":"Walking After Meals: Benefits and Practical Tips","summary":"Walking After Meals: Benefits and Practical Tips","date_modified":"2026-09-27T06:32:37Z"},{"id":"https://johngalanis.com/fitness-blog/f/what-should-you-drink-first-thing-in-the-morning","html_content":"

After several hours of sleep, many people wonder what they should drink first thing in the morning. Should it be water, coffee, lemon water or something designed to “detox” the body?

","url":"https://johngalanis.com/fitness-blog/f/what-should-you-drink-first-thing-in-the-morning","title":"What Should You Drink First Thing in the Morning?","summary":"After several hours of sleep, many people wonder what they should drink first thing in the morning. Should it be water, coffee, lemon water or something designed to “detox” the body?","date_modified":"2026-09-23T17:10:56Z"},{"id":"https://johngalanis.com/fitness-blog/f/online-personal-training-how-it-works-and-who-it%E2%80%99s-for","html_content":"

Online personal training allows you to work directly with a personal trainer without needing to be in the same gym. Your sessions take place live by video call, giving you real-time instruction, technique correction and ...

","url":"https://johngalanis.com/fitness-blog/f/online-personal-training-how-it-works-and-who-it%E2%80%99s-for","title":"Online Personal Training: How It Works and Who It is For","summary":"Online personal training allows you to work directly with a personal trainer without needing to be in the same gym. Your sessions take place live by video call, giving you real-time instruction, technique correction and ...","date_modified":"2026-09-23T16:42:57Z"},{"id":"https://johngalanis.com/fitness-blog/f/how-to-start-strength-training-after-40","html_content":"

Starting strength training after 40 can feel challenging, especially if you have been inactive for a while or are unsure where to begin. The good news is that you do not need to train like an athlete or lift extremely he...

","url":"https://johngalanis.com/fitness-blog/f/how-to-start-strength-training-after-40","title":"How to Start Strength Training After 40","summary":"Starting strength training after 40 can feel challenging, especially if you have been inactive for a while or are unsure where to begin. The good news is that you do not need to train like an athlete or lift extremely he...","date_modified":"2026-09-23T16:04:44Z"},{"id":"https://johngalanis.com/fitness-blog/f/i-want-to-lose-weight-what-to-look-out-for","html_content":"

I pay attention to my diet in general but I put on weight. What I want is to lose weight. What's wrong;

","url":"https://johngalanis.com/fitness-blog/f/i-want-to-lose-weight-what-to-look-out-for","title":"I want to lose weight: What to look out for","summary":"I pay attention to my diet in general but I put on weight. What I want is to lose weight. What's wrong;","date_modified":"2020-06-02T14:50:13Z"},{"id":"https://johngalanis.com/fitness-blog/f/foods-for-energy-all-day","html_content":"

Did you just wake up but your energy still seems to be asleep? Or do you have a demanding day tomorrow and wonder where you will find the energy you need to cope? Whatever happens, you know that diet is your ally! With t...

","url":"https://johngalanis.com/fitness-blog/f/foods-for-energy-all-day","title":"Foods for energy all day","summary":"Did you just wake up but your energy still seems to be asleep? Or do you have a demanding day tomorrow and wonder where you will find the energy you need to cope? Whatever happens, you know that diet is your ally! With t...","date_modified":"2020-06-02T14:45:32Z"},{"id":"https://johngalanis.com/fitness-blog/f/what-nuts-provide-in-the-diet","html_content":"

Nuts are one of the most controversial foods in a diet or diet plan. Some of the most common types of nuts we choose every day are almonds, walnuts, hazelnuts and peanuts. But nuts include sunflower seeds, pumpkin seeds,...

","url":"https://johngalanis.com/fitness-blog/f/what-nuts-provide-in-the-diet","title":"What nuts provide in the diet","summary":"Nuts are one of the most controversial foods in a diet or diet plan. Some of the most common types of nuts we choose every day are almonds, walnuts, hazelnuts and peanuts. But nuts include sunflower seeds, pumpkin seeds,...","date_modified":"2020-06-02T14:39:26Z"},{"id":"https://johngalanis.com/fitness-blog/f/5-food-swaps-to-try-if-you-want-healthier-skin","html_content":"

Healthy skin might just start with our diet

","url":"https://johngalanis.com/fitness-blog/f/5-food-swaps-to-try-if-you-want-healthier-skin","title":"5 Food Swaps to Try If You Want Healthier Skin","summary":"Healthy skin might just start with our diet","date_modified":"2020-04-18T18:54:31Z"},{"id":"https://johngalanis.com/fitness-blog/f/is-eating-one-meal-a-day-a-safe-and-effective-way-to-lose-weight","html_content":"

How it works

","url":"https://johngalanis.com/fitness-blog/f/is-eating-one-meal-a-day-a-safe-and-effective-way-to-lose-weight","title":"Is Eating One Meal a Day a Safe and Effective Way to Lose Weight?","summary":"How it works","date_modified":"2020-04-18T15:13:13Z"},{"id":"https://johngalanis.com/fitness-blog/f/after-the-workout-8-fat-burning-foods","html_content":"

Protein and carbs

","url":"https://johngalanis.com/fitness-blog/f/after-the-workout-8-fat-burning-foods","title":"After the Workout: 8 Fat Burning Foods","summary":"Protein and carbs","date_modified":"2020-04-18T14:44:03Z"},{"id":"https://johngalanis.com/fitness-blog/f/eating-the-right-foods-for-exercise","html_content":"

Breakfast

","url":"https://johngalanis.com/fitness-blog/f/eating-the-right-foods-for-exercise","title":"Eating the Right Foods for Exercise","summary":"Breakfast","date_modified":"2020-04-18T12:44:19Z"},{"id":"https://johngalanis.com/fitness-blog/f/post-workout-nutrition-what-to-eat-after-a-workout","html_content":"

You put a lot of effort into your workouts, always looking to perform better and reach your goals.

","url":"https://johngalanis.com/fitness-blog/f/post-workout-nutrition-what-to-eat-after-a-workout","title":"Post-Workout Nutrition: What to Eat After a Workout","summary":"You put a lot of effort into your workouts, always looking to perform better and reach your goals.","date_modified":"2020-04-18T12:31:01Z"},{"id":"https://johngalanis.com/fitness-blog/f/beginners-level","html_content":"

DAY 1

","url":"https://johngalanis.com/fitness-blog/f/beginners-level","title":"BEGINNERS LEVEL ","summary":"DAY 1","date_modified":"2020-04-11T22:00:00Z"},{"id":"https://johngalanis.com/fitness-blog/f/beginners-level-1","html_content":"

","url":"https://johngalanis.com/fitness-blog/f/beginners-level-1","title":"BEGINNERS LEVEL ","date_modified":"2020-04-10T22:00:00Z"},{"id":"https://johngalanis.com/fitness-blog/f/beginners-level-2","html_content":"

","url":"https://johngalanis.com/fitness-blog/f/beginners-level-2","title":"BEGINNERS LEVEL","date_modified":"2020-04-09T22:00:00Z"},{"id":"https://johngalanis.com/fitness-blog/f/beginners-level-3","html_content":"

","url":"https://johngalanis.com/fitness-blog/f/beginners-level-3","title":"BEGINNERS LEVEL","date_modified":"2020-04-07T23:00:00Z"}]}