About Health and HIT

A father of three and a health and fitness enthusiast with a passion for bodybuilding. This blog is an ongoing documentation of key points or thoughts that I feel I can openly express on here or share for others to see. One thing that has become very obvious to me is that the more I learn the less I realise I know. Keep striving for more...

22/09/2018 – Saturday Mornings…

When I’m switched on, I’ll spend my early Saturday mornings doing my body measurements. This includes my weight, body measurements, skin fold and the mirror. I take it all quite serious with what I do and today I have been digging through my old pictures for comparisons. I find a date and a shape I like, I check all my measurements, photos, nutrition for the day and so on. This morning I have stumbled across an old pic I like and compared it to todays pic, as a plant based diet eater… not really.

These pictures are actually 1 day apart. The one on the right was on a Sunday and the left was on the Monday. So I located my diet notes from that day to see why and what happened, so here it is. On the Saturday I had 381g of carbs and a net of 3,500calories. That’s a lot for me. On the Sunday I was still flat and I had just rolled out of bed. On the Monday I had been training and my carbs were making me look more full. Also the camera, lighting and so on worked in my advantage. The point is, if you don’t stay focused and eager to figure things out, you may not understand things and may not progress. I think with those 2 photos I could lure in the new comers and charge a few pound to tell them what they want to hear.

Only a few Spaces left now for natural transformations. Within 6 weeks you can see changes like this. (You get the point)

As everyone that follows me will now know that I’m on a plant based diet… I told you! So things are a little different now with goals and gains. I need another 6 weeks before I can see if consistency makes up for meat, dairy and fish. It’s interesting as I have broadened my knowledge, studied my training and mind, added a broader range of nutritious foods and stayed hungry. Just a few weeks/months left and I’ll know where I am. I know what I want by the way, that can go in another post later down the line. I’ll just stick to this at the moment and remind myself of how one picture can be so different to another and yet they are less than 24hours apart.

Don’t be fooled by good advertising, dig into the person you are investing not only your money into, but your life and future. If the person doesn’t have a background, just be cautious. Everyone in this day and age has some form of social media outlet or references that are easy to find. Think about it and go for it…

*rush job poster

10/09/2018 – Community Fitness

I think I’ve realised my place when it comes to finding the right path that I need to take when it comes to fitness. I’ve contemplated over getting bigger and bigger by any means possible, but thats just not my goal and it isn’t in my vision for the near future. Obviously I want to get stronger and bigger, but health and knowledge is more important to me at this stage of my life. I’ve trained and been a member of several local gym and they are all great, I can’t knock them at all, but I’ve not been training at a local ‘Community focused’ gym that has ticked all the boxes for me. It’s not the biggest or the best gym around and that’s not it’s focus point. This gym is aimed at the community from all walks of life with different goals and experience levels. The gym is focused on welcoming people with open arms and helping them to take their first steps in a gym, right up as far as there visions and passion takes them.

I’ve recently joined the team at Community Fitness after weighing up the gym for a few months. I can see the potential and direction the gym is going in and it certainly fits my criteria at this moment in my life. I love to get involved with fitness from all different aspects and this has opened up a new journey for me where I can share my journey, enthusiasm and passion to help others reach their goals. It’s a very exciting time for me and something I have been waiting to do for some time!

I’ll be elaborating more on this soon…

17/03/2018 – Tightening up my diet…

I’ve been gradually getting my head back on track over the last few weeks. It’s been a tough year, although I am back on track, I still need to make some adjustments. I know I’ve been eating too much and that’s fine. Now it’s time to start casually measuring my daily food intake. I aim for 2250 calories per day for a week and make further adjustments on a weekly basis. I believe I’ll be around 1800 calories a day when I’m dieting hard.

I’m dieting for me to promote myself and help others along. I have some big goals for the distant future and the best way for me to gain followers, friends and clients is to do it myself first. I have a rough goal of around 2 months of consistent strict diet or around 3 months of a slow, relaxed diet. Fortunately it’s a lifestyle for me and I know what I have to do to get there. It shouldn’t be to difficult, depending on how life unfolds during the months of cutting.

I’m slowly getting on top of my social media. It’s very time consuming and quite difficult to keep on top of it all. I’ll do what I can though and over time it will grow.

Welcome to Health and HIT

View this post on Instagram

Hi! George here, I have decided the time is right to take my interest, passion and lifestyle to the next level. I have set up and redesigned a complete new social media experience to interact, share knowledge, experience and my interests with you. I’m still very early into what I hope to achieve, but as I have already been doing it on my personal account, I’m hoping to continue it and progress on this side as I go along. There’s no better time than the present to start and so here it is. The beginning of an end to WolvosGamer and WolvosWorkouts as far as my health and fitness media goes. Health and HIT are 2 things I associate myself with. I have a developing passion for my health over everything and I am doing that through a clean plant based diet. The other is High Intensity Training, which I have surrounded myself with from the start of my serious journey. These two things combined, are my main focus points in my future journey. My goal now is to interact with people and gradually take on clients that are just as intrigued in changing their mind and body as I am. I understand it will not be easy and that’s fine. Nothing worth having comes easy! Thanks for the support! George #healthandhit #fitness #diet #gym #motivation #goals #aims #transformation #mindset #bodybuilding #crossfit #fit #healthy #food #health #training #weights #motivational

A post shared by Health and HIT (@healthandhit) on

01/03/2018 – Vegan stories, my life, food cost and goals.

Food cost week 1 – £40.19

Weight gain?

From a macro point of view, Vegan food is higher in fat, carbs and lower in protein. I’m currently trying to drop the body fat. I think it’s harder to drop the body fat with a vegan diet, although I think I’ll be in a better place as I do diet due to my metabolism, carbs and fat being higher. I’ve told myself over the years that if I want to do something and give it 100%, I wont fail. Let’s let time pass and we will see how it’s goes.

Do I feel healthier?

My stomach does. I’m not having cramps, bloating or general upset stomachs. I used to suffer with a bad stomach frequently when I had cheese, beer, onions, pizza, chocolate or general junk food. When I had a clean meat diet, I also felt relatively healthy and I now know that what I was eating back then was not healthy.

Do I have more energy?

Yeah, I think so. Nothing special to get excited over and as I’m not dieting as such, I can’t yet comment on this.

What about mentally?

I feel better mentally, but I’m also in the ‘zone’ and this is obviously a bigger factor than the food itself. Knowing I have a goal and I will reach it at all cost, I’ll just deal with whatever crops up. I am hungry now, but as I’ve just ate, I want to wait an hour before eating again. This gives me time to type up this and pass some time away.

What would I like to say?

I would like to say I feel healthier, stronger, fitter, better skin, mentally happy, more energy and so on. I really want to, but at the moment, I can’t say any of this. I could blag my way, but I just need to be honest. Let me get my body fat down and this will be the telling point.

My aches and pains have gone. My hamstring feels a bit better, my delt feels better and that’s good. Although it is a problem that comes and goes.

Is a vegan diet the best thing ever?

Well no. That’s also down to each individual. I really enjoy it and I will talk about it in the same way as I enjoyed talking about my meat and then my vegetarian diet. I wouldn’t advise anyone to go vegan it if you enjoy meat and are bodybuilding. It sort of isn’t logical and makes it much harder, but if you have your morals or a good reason to go vegan, then do so. You may have some very good benefits from it health wise. Again, if you’re eating processed food then it’s not going to be better than eating a good healthy meat diet. I mean, you can live off chips and crisps as they are vegan, but this isn’t a good healthy diet is it!?

Why are you vegan?

It’s easier for me to say it’s for medical reasons, but it isn’t. I do it completely off my own back, no one else in the house is vegan and I cook meat for them. I’m vegan as I have become more spiritual and I have empathy for the animals and I can see the meat/dairy trade is just about making money at all costs. I don’t feel morally happy to support these trades, even if it does mean I lose muscle ‘gains’ I know I’ll make up for this with my mental gains. I find that whole food is much better than refined food, although meat can be from a good source so this is irrelevant. I enjoy my path and I won’t be swayed by others opinions. My body responds better to vegan food and my stomach feels much more settled. My knowledge on nutrition has been expanded and I enjoy the lifestyle.

What about cutting the calories?

When I was on meat and veg during my cutting phase, I found my energy was low and I felt constantly tired. I have to remember that I was dieting and I was strict with my food intake, obviously I’m going to feel rough, it’s part of the journey and what most people struggle with. I need time to see how my vegan diet works for my cutting phase, as I know protein will be harder to get without the extra carbs and fats. Chicken and veg was boring, but it was also high in protein and low on fat and carbs. Time will tell…

This weeks weigh-in…

I’m the same weight as I was last week. I have a had quite a lazy few days though as the snow is quite bad here. I have done cardio twice a day to try and make myself feel a bit better though. Once the snow clears and spring is here, I’ll be doing much more calorie burning in just general daily activities. I feel tighter at the moment, although it’s too early to judge just now. I’ll come back to this…


My sleep has been excellent the last few nights, I’m tired early (I’m programming myself to sleep early and recover better) I’m getting a good night kip now, without the nightmares and upset.


I feel healthier, fitter and my aches and pains have gone for now. Perhaps this is down to the better diet I have? When I was on meat I felt good on a strict diet and I also had much more strength than I do now. Again, time will tell… I am happy with my diet and a slight strength decrease is fine, but I will still challenge myself to beat all my previous best lifts!…

I seriously do not doubt myself one bit! If I don’t reach my goals now, it’s time for me to take a step back and concentrate solely on long term general heath. Which Is what I’m trying to do now, but the weight lifting side is something I cannot just stop. As sad as it sounds, its my life! Like football or the pub for some, moving those weights gives me something special!

That was a long blog and gave me chance to speak to myself with a honest open mind. Now I need to put it all into production and make things happen… Let’s do it…!

25/02/2018 – Vegan end of week 1 strict diet

I can start doing these vegan weekly updates now as I have a goal I wish to reach. It’s not really worth putting the time and effort into typing up a blog if I’m just plodding along. Let’s say this is week 3 of a strict vegan ‘meaningful’ diet. From here I will give weekly updates on my weight and I’ll give a very rough idea of my body fat. I need another 4 weeks to just dial it in a bit and change things around to for my goals. Let’s call this the pre focus phase.

This will be my first update on my goals, although I haven’t been taking photos of myself, but I will throw random photos up when I feel good within myself.

Week 1 –

I’m currently at 77.1kg and weigh myself first thing on a Saturday morning with just my pants on. I’m down 1.3kg since last week. This week has been a shambled due to the funeral and not being in my own house for a week, but that’s not an excuse as I only missed 1 meal and that was during the funeral. I never drank of put anything in my body that would sway me from my goals. It’s been an extremely mentally challenging week, but It’s over and I did it. It’s 100% all the way!

I’ve slept for the first time last night and had a good solid 5 hours sleep with just a tiny little nightmare, which is expected. The rest of the year I’ve suffered really bad. Most nights having between 1 and 3 hours sleep. Hopefully this is out the way now within reason and sleep will help me recover and be more focused. (Obviously it helps in all aspects of life, but this is a fitness goal post)

I have all my measurement which I will post in time. At this moment they mean nothing as I don’t have anything to compare them with. My body fat is roughly around 15% at a visual guess. It could be more or less, I just need to keep note of it.

My diet isn’t tasty, it’s purely for function. I’ve had over 2 years with a relaxed diet and now it’s time to knuckle down and see if consistency is key or if meat and supplements are key. The majority of supplements I used, I now have in food. One things I will say though is that supplements are very helpful with recovery and motivation. I’m thinking about introducing creatine back into my diet, I’m just going to push as hard as I can without it for now. If I add some pre workout, creatine, bcaa’s and so on back into my diet, perhaps that would help with my strength. I might go back on them in the near future, I’m just a health freak at the moment and I’m trying to get what I need from vegan food, although that isn’t always possible or sensible, I will stick to it.

Last Monday we had dinner with Dorian, Gal, Dino, Dean and my wife. We went to a restaurant and they didn’t have any vegan deserts, so I didn’t have one at all. They had vegetarian options, but I’m too focused to let a chocolate desert sway me. Granted it was unsociable, but there’s plenty of time to eat deserts and now just isn’t the time.

So that’s it for now. I’ll keep doing my thing and time will show me what I need to add, remove and adjust to get there. I’m striving for 10% body fat and a small strength increase from where I am now. I’ll get there, it’s just time and life…

17/02/2018 – High protein vegan balls

  • Linseed 1tbsp
  • Greens 1 tsp
  • Chia seed 1 tsp
  • Hemp seed 1 tsp
  • Cocoa powder 1 tbs
  • Mixed nuts 40g
  • 1 banana
  • 1 date
  • 2 prune
  • Cocoa bites 10g
  • Vegan protein powder 80g
  • Peanut butter 2 tbsp
  • Roll in flax and chia seed

14/02/2018 – Vegan mashup (meal)

This is a mashup that me and my youngest daughter made. Personally, I will make double the curry mix next time as it was too mild for my liking. These meals are not something for you to go out and make, they are for me to remember and tweak.


  • Coriander 2tbsp
  • Cumin 1tbsp
  • Fennel 1tsp
  • Mustard 1tsp
  • Black pepper 1/2tsp
  • Tumeric 1 tsp
  • Red chilli 1/2 tsp
  • Ginger 1tsp
  • Hemp seed 1 tbsp
  • Quinoa 40g
  • Sweet potato 250g
  • Broccoli 200g
  • Tofu 430g
  • Lentils 50g
  • Pineapple 150g
  • Tomato 325g
  • Half pepper
  • Black bean spaghetti 50g per meal
  • Flax 1tbsp
  • Chia 1 tbsp