https://www.nicholaspolo.com/fat-loss-transformation daily 0.75 2025-03-10 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1467828574573-X89W81L0NBP7FV8P7XK2/iStock_15135434_XLARGE.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1467828647385-2SPTAK1L09QW3PXSIUNQ/iStock_58529972_XLARGE.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1467828703951-H38BTTIW8PQPQ5QKB0UR/Young-slim-strong-muscular-woman-posing-in-studio-with-dumbbell-000094515321_Full.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1468051326188-ZFCDUG1EU13ME23GDXUS/iStock_26859315_XLARGE_diet.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1468051617813-UQ3AHF7FFMLDEUONSXMK/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1468053420683-TOBLJR128TADY7U23UEO/_DSC9937.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709497162951-9PW629AKYEU6D7MFHN97/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709497692810-J6NPRJOD2IMHT9REKL0O/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Nicholas Polo https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/a885d2a6-b75e-43b7-abfa-e31b169cab60/Ali.jpg Nicholas Polo Ali’s 10 Day Fat Loss Transformation - 3” waist size drop! https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/9d80cfdd-d9c8-42fa-a5ee-a74f285f9f6e/Form-Performance-Protein.jpg Nicholas Polo - Make it stand out Nicholas Polo’s favourite protein powder is Chocolate Peanut from FormNutrition.com - https://www.nicholaspolo.com/blog daily 0.75 2025-01-05 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1497182809591-YDVIIJC2KJ3D8ISI7JVX/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Blog https://www.nicholaspolo.com/blog/rise-of-women-in-grappling monthly 0.5 2026-03-04 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1771151472066-01OGISZ6XN4YV247YAT4/Grappling%2Brising.jpg Blog - The Rise of Women in Grappling - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/blog/empowering-women-through-respect monthly 0.5 2025-11-29 https://www.nicholaspolo.com/blog/strength-gains-from-combat-sports monthly 0.5 2025-11-29 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/17896d1b-8a8b-480c-be0a-c6ca139d40f8/Grappling+blog.jpg Blog - Strength Gains from Combat Sports - Make it stand out Grappling coaching https://www.nicholaspolo.com/blog/corporate-self-defence-workshops monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/b0283890-4e9d-4a9a-9a37-50c982be765e/Self+defence+workshops.jpg Blog - Corporate Self Defence Workshops - Make it stand out Grappling coaching for Kate https://www.nicholaspolo.com/blog/rise-of-women-in-combat-sports monthly 0.5 2025-05-08 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/26c7b4a2-fdf7-4464-bcdc-9dfb8b3f833f/Kate_Rise+of+Women+in+Combat.jpg Blog - Rise of women in combat sports - Make it stand out Grappling coaching for Kate https://www.nicholaspolo.com/blog/cant-you-just-get-enough-from-food monthly 0.5 2025-01-05 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/0024304e-6f99-4b05-b023-3f35d05eaf8f/Supplements+for+overall+health.jpg Blog - Can’t you just get enough from food? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/blog/2024/9/17/my-body-dysmorphia-disorder monthly 0.5 2024-11-25 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1f8cb335-88cd-44a4-8859-1776f1f54640/nicholas+photo_3.jpg Blog - My Body Dysmorphia Disorder - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/blog/2024/8/30/do-you-need-to-be-fit-to-start-krav-maga-1 monthly 0.5 2024-11-25 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1e6e19c3-c121-4ff1-9137-9860184e1a3d/Mechi+Photo_3.jpg Blog - Do you need to be fit to start Krav Maga? - Make it stand out Krav Maga - Elbow Strike https://www.nicholaspolo.com/blog/2024/7/9/dealing-with-stalking monthly 0.5 2024-11-03 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/3b49c95b-b4d8-4c62-9737-f857861cc805/stalking.jpg Blog - Dealing with Stalking - Make it stand out Stalking: More common than we think https://www.nicholaspolo.com/blog/the-difference-between-male-and-female-self-defence-training-is-it-a-thing monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/3fbdd734-8e77-430b-9368-d35e2d4bcb5b/Nicole+Photo.jpg Blog - The difference between male and female self-defence training. Is it really a thing? - Make it stand out Nicholas Polo’s student during Krav Maga training https://www.nicholaspolo.com/blog/2024/5/13/self-defense-vs-martial-arts-and-combat-sports-whats-the-difference monthly 0.5 2025-07-22 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/609cf23a-25c9-478f-a2d9-394e3b6f86a8/Nicholas+Polo Blog - Self Defence vs Martial Arts and Combat Sports. What's the difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/blog/2017/10/23/5-healthy-snacks-to-fight-belly-fat monthly 0.5 2024-07-14 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1508768948738-AQWAO40Y61IEBEVGIX55/snack+ideas+for+fat+loss.jpg Blog - 5 Healthy Snacks to Fight Belly Fat The idea that somehow certain foods can burn fat leaves most experts unconvinced. After all if that was the case we would all live on big mac and ice cream as long as we made sure it all got washed down with 2 gallons of lemon water afterwards. So while experts disagree on whether there are superfoods that increase the metabolic rate, we do know there are foods that will slow down metabolism and cause fat gain. And the more of those foods we eat or drink the worse it gets. Beer belly didn’t get its name for the wrong reason. Regardless of which side of the isle you sit on food’s ability to “burn “fat, truth is that fat gain comes down to four main factors: - Lifestyle (inactivity, stress, lack of sleep, etc.) - Hormones (thyroid, cortisol, etc.) - Calories intake (eat more than you consume) - Nutritional value (the type of food you eat) Taking the view that “abs are made in the kitchen” let’s concentrate on the last two factors here. There are hundreds of diets out there. Some focus on portion control (i.e. cut down on calories) and some on food category restriction (i.e. eliminate certain foods). The truth is it’s actually a bit of both and in plain rude language here is why: Imagine your belly being a bucket with a small hole at the bottom. Then you pour water in it. If you pour water quicker than it can discharge through the hole, the bucket will get full and water will start over spilling. That’s the equivalent of gaining fat by eating more calories than you consume. If you pour in slower in the bucket but use a higher density fluid instead of water, the bucket will still spill. That’s the equivalent of gaining fat by eating foods that slow down metabolism and cause fat gain. The result in both cases? Spillage, love handles, jiggly arms. So how to prevent this? By eating healthier and less than you consume and this is where good snacking comes in! Snacking is when it all falls apart for a lot of us. By the time we get hungry we jump on anything we can possibly find. And then we jump on some more. The trick is to plan ahead so that when hunger hits, you don’t snack on the office doughnuts. If you search the net you will come across a number of healthy suggestions like greek yogurt and granola or humus and carrot sticks but you will find that healthy doesn’t always mean bloat-free. So here are my favourite 5 snacks that will tie you to the next meal without adding on to your weight: Berries - Small ball of mixed berries containing approximately 225g of strawberries, raspberries, blackberries and blueberries. Perfect snack for home or the office if you prepack or even get it from the local supermarket. Cucumber - Quarter of a typical 100g cucumber sprinkled with olive oil and a touch of sea salt for taste. If a quarter doesn’t do it, have more. One great thing I love about this snack? You can have as much as you want. Perfect snack for kids as well. Eggs & asparagus soldiers - My love for eggs is probably the main reason why I haven’t gone vegan. Asparagus is also a great veggie with no special introduction needed. A soft boiled egg with some steamed asparagus to dip makes for a filling snack. Not ideal for the office obviously but a great home snack idea. Almonds - These are great for anywhere and everywhere but best to use some portion control here as you may find yourself end up eating a few too many. Best to go for no more than 50g of unsalted almonds or walnuts. Apricots - Seasonal it may be, but great fruit snack as it is simple to eat, has a log glycemic load and just a couple of them should do the job keeping you full till lunch or dinner. Another snack that also does well with kids. Of course there is a number of other options out there equally healthy but not always free of temporary unwanted side effects. For example fruit is generally a healthy option, it is not processed food and one that will give you a quick sugar fix. But some fruits come with high glycemic load (GL). This means that when you eat them you actually feel like you devoured a bucket of sugar. Fruit is also rich in fibre which in the long run will keep your belly flat. In the short run though may cause gas and bloating. Far from ideal so low GL fruits like apricots, avocado (it’s a fruit!), watermelon, berries and cucumber are all snack champions. https://www.nicholaspolo.com/blog/2017/8/16/less-is-more-when-it-comes-to-exercise monthly 0.5 2024-05-12 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1502981735940-KWNKZW2S8I61BU3KTV16/more+is+less+when+it+comes+to+exercise Blog - Less is More When it Comes to Exercise more is less when it comes to exercise https://www.nicholaspolo.com/blog/2017/6/15-post-10tipsforfatloss monthly 0.5 2024-05-12 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1497184463333-ZSVX07DNSDF3LAGPUP0D/image-asset.jpeg Blog - 10 Tips for Fat Loss 10 fat loss tips https://www.nicholaspolo.com/nicholas-polo daily 1.0 2026-03-26 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709498009993-U3WHLU5I5WZ2EC4VAMYL/women-sports-boxing-fitness-boxing-gloves-2560x1600-hd-wallpaper.jpg Home https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709498097368-1O12XGSVRNF1NW4NI5UI/women-sports-boxing-fitness-boxing-gloves-2560x1600-hd-wallpaper.jpg Home https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/9c6a9357-0a13-4d8d-a5fd-976788698ab7/Fat+Loss+homepage+image Home - FAT LOSS TRANSFORMATION Fat loss programme https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1690138597319-0UQIBF77M9KUZ6CMWXX0/Self-defence+homepage+image Home - WOMEN'S COMBAT KRAV MAGA SELF DEFENCE https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709497231451-QE0E43D1YB3LWS2FU4R5/Boxing+homepage+image Home - BOXING https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/2673ea47-d4a1-4372-b6a6-54676225af81/Nicholas+Polo+website+profile+photo.jpg Home - Make it stand out Nicholas Polo https://www.nicholaspolo.com/contact daily 0.75 2026-01-11 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1485009708361-7OD0QHNSEZ3W693NDSJZ/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Contact https://www.nicholaspolo.com/terms-and-privacy daily 0.75 2024-04-28 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1485009708361-7OD0QHNSEZ3W693NDSJZ/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Terms & Privacy https://www.nicholaspolo.com/press daily 0.75 2024-04-27 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542656310886-GJ22DCP1P2NPZKCPYPA7/Bodybuilding.-Man-and-woman-000038774016_Large.jpg Press https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542657580890-9OCQF6IL12S55J4HEEHC/Mens_Health_logo.png Press - “Fat loss exercises to lower your cholesterol” - Nicholas Polo on Men’s Health https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542657959446-K14DEW6XIWOK9JJX46ZD/mol-black.png Press - “The 10 day fat loss diet: Lose 5% body fat in just 10 days” - Nicholas Polo on MailOnline https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542657980591-ZWUROU70C2EZWNIKJ4HL/mr_porter.png Press - “The post gym secrets to a better body” - Nicholas Polo on Mr Porter https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542657995409-5BG72A3V7NRVLH10822F/mol-black.png Press - “From flab to flat: How to get rid of bloating“ - Nicholas Polo on MailOnline https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542658012808-ITQ19DWCQTSP9NGVXPIE/womens-health-logo-png.png Press - “What London’s top trainers snack on” - Nicholas Polo on Women’s Health https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542658060860-FJG4KVMQDPK3ENYX8PA8/HTLogo.png Press - “Nicholas Polo talking to Dr Sheri Jacobson on the positive effects of exercise to the mind” - HarleyTherapy.com https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1542658344045-RUYYYK5R1CUZYO7JDLV9/h-logo.png Press - “London’s top personal trainers and their supplements regime” - Nicholas Polo on Healthista https://www.nicholaspolo.com/results daily 0.75 2024-12-27 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1560576964013-YHA0VIKJKP1DAR2ZVDRT/Bodybuilding.-Man-and-woman-000038774016_Large.jpg The results https://www.nicholaspolo.com/self-defence daily 0.75 2026-02-15 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1690138597319-0UQIBF77M9KUZ6CMWXX0/image001.jpg Women’s Self Defence https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/8315e8ec-ea3b-49d0-9f1e-2760c2af642f/image003.jpg Women’s Self Defence - Make it stand out Nicholas Polo with his students training grappling, Krav Maga and Boxing in Hampstead Heath https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1769373268139-MOS88JO7HEWFB90JE5M9/Mechi_KM.jpg Women’s Self Defence https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1769373290405-ORTVJOUW5UX9BWKHJD8Q/Nicole_KM.jpg Women’s Self Defence https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1769373910172-UZIJV2QQ2WU3ZEJJ51FC/Mechi.jpg Women’s Self Defence https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1769373924385-FZWE9EWFBW8W6373QLAN/Nicole.jpg Women’s Self Defence https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/511316f7-0904-4606-a4a8-50d062359be3/Cleveland+Clinic+Photo.jpg Women’s Self Defence - Make it stand out Safety & Self Defence Workshop for the Cleveland Clinic, London https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/58fcf8e2-fb2e-48a9-ad9a-d45f9cb464b7/Kate.webp Women’s Self Defence - Make it stand out Kate Kate Kulniece,sharing her personal story on The Sun https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4cf5701c-0ba3-4a96-88f7-c09e22519ed6/Mechi+Photo.jpg Women’s Self Defence - Make it stand out Nicholas Polo teaching women Krav Maga, Boxing and Grappling in Hampstead and central London https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/33f3067a-50b9-49a5-8e08-5e32cc755431/myla+boxing.jpg Women’s Self Defence - Make it stand out Nicholas Polo coaches school students boxing and self defence as part of their DofE Physical Activities https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/87a2343e-0819-4683-8276-ba80eea28f2a/Security+and+Close+Protection.jpg Women’s Self Defence - Make it stand out Nicholas Polo training Krav Mage to clients in Field Security and Close Protection https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/6a984d46-0504-45e8-b874-a17bf482f81b/image009.jpg Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/2d80b117-f584-4a6a-a4c6-04c8424b509c/Nicole.jpg Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/438eba01-77d9-4205-b7b2-d2503bb86749/Mechi+Photo_2.jpg Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/859f6e93-d7f7-45d1-b2f9-6954de31d096/image007.jpg Women’s Self Defence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/boxing daily 0.75 2026-01-24 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1709497231451-QE0E43D1YB3LWS2FU4R5/_DSC9937.jpg Boxing https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/fe04b3bb-d619-4051-9f41-0048c8185587/Gail.jpg Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/02484828-ae88-4811-afb9-ed609429cb29/Fadoua.jpg Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/108ac3fb-6f25-4e76-8d3b-9acfa7ab565c/Diana.jpg Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4293ed96-56da-4820-89d6-c342835e5ad6/Google-My-Business-Review.png Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/859f6e93-d7f7-45d1-b2f9-6954de31d096/image007.jpg Boxing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nicholaspolo.com/self-defence-copy daily 0.75 2025-03-23 https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/1690138597319-0UQIBF77M9KUZ6CMWXX0/image001.jpg Self Defence (Copy) https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/8315e8ec-ea3b-49d0-9f1e-2760c2af642f/image003.jpg Self Defence (Copy) - Make it stand out Combat, Krav Maga Self Defence, and Boxing https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/4cf5701c-0ba3-4a96-88f7-c09e22519ed6/Mechi+Photo.jpg Self Defence (Copy) - Make it stand out Krav Maga Dealing with Sticks, Knives and Fire Arms Threats and Counterattacks https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/c9d25b36-1327-41c4-9920-8f68d4c6719b/kids+self+defence_myla.jpg Self Defence (Copy) - Make it stand out Nicholas Polo teaching Kids Krav Maga in Hampstead and Central London https://images.squarespace-cdn.com/content/v1/5764df1e2e69cf4416d1711a/87a2343e-0819-4683-8276-ba80eea28f2a/Security+and+Close+Protection.jpg Self Defence (Copy) - 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