24/10/2014 10:20 BST | Updated 23/12/2014 05:59 GMT

Autumn Kitchen Thermogenics

I've worked in the fitness industry for over 7 years and along with helping others achieve their goals and achieving my own goals, I have also learned a lot during the way as well as inheriting a network of inspiring friends and professionals throughout my journey. They say the real learning begins once you've qualified and I couldn't agree more.

Forming a relationship with food and training is important. Nutrition is always an area I will address first and foremost, helping clients clean up food choices and providing the tools and support to leave behind unhealthy relationships with diets that often lead to a confused metabolism, and impermanent results.

A diet sourced from whole foods, complimented by training that creates your desired physique should be supported with lifestyle balance to create wellness within the body and mind.

When changes occur and you see a difference in yourself, your self-confidence changes, the way you feel changes and your thought process changes. Out with the old - in with the new! Focused, re energised and most importantly a happy mind and a happier body.

It's a little chilly outside and Autumn weather is definitely here in the UK! This has brought out all my thermal sportswear the last week! Brrrrrr! Working out and a healthy diet go hand in hand.

Little tips and tricks in the kitchen can help and one of my favourite winter thermogenic spices is cinnamon which can help rev up your metabolism! Spices are one of the easiest ways to increase health benefits to your diet and add flavour to your food.

The warm spicy scent of cinnamon is often associated with winter but did you know it has thermogenic properties?!

There have been numerous studies done showing that including cinnamon in your diet can help you lose weight.

Supplementing with cinnamon extract can result in increased lean muscle mass and slight body fat decreases, says a study published in the "Journal of the International Society of Sports Nutrition.

Another study in 2010 by the United States Department of Agriculture found that cinnamon exhibited positive effects on weight, lean body mass and insulin sensitivity, leading to a reduction in the symptoms of metabolic syndrome.

Because insulin is the hormone that turns excess sugar into fat, this means less weight gain. As well as lowering blood sugar levels cinnamon may slow down the emptying of the stomach, meaning it can make you feel fuller for longer.

Cinnamon, rich in manganese, fibre, iron, and calcium, can be used to improve health and boost the immune system. Get creative in the kitchen and try sprinkling a teaspoon in your tea or coffee, in yoghurt, over oatmeal or on sweet potato! It's also delicious sprinkled over baked apple slices with a sprinkle of stevia sweetener as a sweet tooth treat.

A goal without a plan is just a wish. Taking small steps in the right direction with your nutrition will always make you move forwards and achieve your goals - whether this be weightless or simply boosting health.