Listen to the Health Oddity Podcast

I was pleased to be asked to appear recently on the Heath Oddity Podcast with hosts James, Peter and Paul.  It was Episode 95 and focussed on unlocking a healthier, fitter and more adventurous life for those over 50 – my very favourite subject!

I hope you can listen to what I think is a very entertaining and educational hour.  Here’s the info about the Episode from James, and how to listen:



We are re-joined by returning guest Chris Zaremba, who’s first episode ‘Fat to Fit at Fifty’ (number 42) is one that still gets regularly discussed & referenced today.
Chris talks about the many ways his life has changed since his ‘health epiphany’ at 50 years old & the knock-on effect it had to UK sales for both Cadbury’s & Mars!
Chris reveals his plans to step back on the physique competition stage in LA next year at 66 years of age for what will be his 10th (and probably final) appearance.
We delve deeper into his training & diet leading up to the competition to achieve peak condition & learn how to balance a love of real ale & artisan bread with becoming the most lean & muscular version of yourself.

Here is where you can hear the episode:




For Christmas or New Year?

Do you have someone in your life that is over fifty, and is either overweight or under-fit (or both)?  And that person could be you, of course.

I suggest you buy them (or buy for yourself, if it is indeed you) a copy of my new book ‘Fat to Fit at Fifty’.  It describes my own journey from being obese at 50 to being fitter than I have ever been by the age of 60.  As well as my own change, the book gives full details via a multi-stage plan so that you can do the same, and find a new you that it is just waiting to be discovered.

It’s not too late to start, and a good start is reading my book.  New Year?  New You!

You can order the book at most bookshops or its available on Amazon – just search for ‘Chris Zaremba’.  If you get it – for yourself or someone else – and it helps achieve those fitness goals, then let me know – I may feature the story in a future edition!

Join me in a YouTube Live

I’m going to be interviewed on a YouTube Live session tomorrow (Saturday) evening from 7pm (UK time). Ideal for asking me your questions!
Hosted by fitness legend Kelvin ‘Oggie’ Cornish, I’ll be asked questions relating to all aspects of getting from fat to fit at over fifty – including my own journey that led me to 10 physique trophies from 55 onwards, as well as my advice for others joining me in the better half of their first century.
And you can ask your own questions too, and I promise to give honest answers!
Anytime from 7pm on Saturday 30th October on

New fitness podcast for over-50s

I was invited to appear on the amazing Health Oddity podcast this week. Hosted by the fab trio of James, Peter and Paul, this podcast strips away the jargon of fitness and gets to the real stories. And this week it’s fitness for the over fifties, my own story, my advice and thoughts from my book.

Take a listen on:


It’s an entertaining and interesting way to spend an hour, especially if you’ve joined me in the better half-century of life!

My new book – just published!

My new book ‘Fat to Fit at Fifty’ (by Chris Zaremba) is now available!

The book is 340 pages, and is really two books in one.  The first part describes my fitness story – why and how I went from being obese and a heart attack waiting-to-happen at age 50, to winning fitness model contests at age 54. It goes on to say how gaining fitness has enabled me to start a new career at 55, and how my life has been improved by being fit rather than fat.

The second part describes how you could make a similar type of transformation.  Every tip, tactic and strategy that I used to change my own shape is there for you.  The three-stage ‘Fat to Fit at Fifty’ approach to life system is included, which will help you drop your fatness levels, increase your fitness levels – and enjoy doing it, too. I have a phrase I use (a lot) that says getting fit and losing fat over fifty will add years to your life, and life to your years – and this book will enable you to do just that!

Currently available as a paperback on Amazon, click here for UK or here for USA. In other countries, search on my name on Amazon.


Podcast – Eating for Your Health

BANT is the British Association for Nutrition and Lifestyle Medicine. They have a campaign ‘Food for Your Health’ which aims to improve the nutrition of everyone in the UK.

In this week’s podcast, top nutritional therapist Lorna Rhodes, tells me about the campaign, and gives many healthy eating and lifestyle tips.

Listen to the podcast by clicking here.

Originally broadcast on Good Morning Marlow on MarlowFM, and my thanks to them for allowing it to be rebroadcast here as this podcast.

On the radio tomorrow morning…

Join me on MarlowFM for the Health and Fitness edition of Good Morning Marlow tomorrow morning.
As well as great music from the past five decades, the guest list includes nutritional therapist Lorna Rhodes talking to me about the latest anti-obesity campaign from the British Association for Nutrition and Lifestyle Medicine – plus Personal Trainer Jill Huskisson looking at the many benefits of home workouts, and why they are such a good idea at the moment.
That’s on MarlowFM from 10:00 until 12:00 tomorrow (Tuesday) morning – listen live on the MarlowFM app or on – or tell your smartspeaker to ‘Play MarlowFM’, or locally in Bucks and Berks on 97.5FM.

Gyms returning? Shoulder time!

With the gyms being closed during lockdown, many people will have been doing some exercise at home.  Although I suspect training for shoulders may be down on the list and some will not have trained that area since lockdown started.

As a bit of inspiration, and a suggestion to head for the shoulder press machine in less than a month when the gyms open (if we are all good until then), here is a compilation of the three of my favourite shoulder press machines, all filmed when I was visiting California.

The very first of these three is Arnold’s favourite machine – he is on it every morning about 7am!

See the video here.

Keto Supplements UK – review

Many of you will have heard of the keto diet.  The ketogenic principles involve food that is moderate in protein, high in fat, low in carbohydrate and very low in sugars, which are of course the fastest-absorbing type of carbohydrates.  A usual keto diet ratio for the macronutrients is calories from protein 30%, fat 60% and 10% for carbohydrates.

On a typical diet of 2000 calories, this means 150g of protein per day, 50g of carbs and 130g of fat.

The nice folk over at Keto Supplements UK recently sent me a selection of their snacks for me to try.  Here are my thoughts.

They supplied biltong from three different suppliers, plus some low carb bars and a couple of supplements.  Let me talk about them in order.

The biltong first.  As you may know, biltong is air-dried sliced meat that is a great source of protein.

Usually beef and sometimes with flavouring adding during the drying, I’ve always seen biltong as my number one healthy snack.  It’s South African in origin, which is where the word comes from.

The biltong supplied comes from three different manufacturers.  Ember, with no flavouring added to their British and Irish sourced beef, The Biltong Factory with a Sweet Chilli flavouring added, and finally St Marcus, who point out that their beef is grass-fed, and provided three flavours – unflavoured (Original), Peri Peri and Chilli Chutney.

As you would expect, the macros on all three are similar, showing a massive percentage for protein.  A bag of St Marcus Original or Peri Peri is 60 calories, with a protein/fat/carb split of 83%/11%/6%.  For the Ember brand, the total is 65 calories, and the relevant split works out to be 84%/15%/1%.  I suspect the difference comes from a small amount of brown sugar and honey listed in the ingredients of the St Markus, which are missing on the Ember, although of course even with this added all those low-carbohydrate numbers are well within the keto guidelines.

Interestingly, the numbers are rather different for the St Markus Chilli Chutney flavour – it’s still 60 calories per bag, with the split as protein 76%, fat 11% and carbs 13%.  Just a little high on the carbs for the purest form of keto diet, but still great numbers on the protein front.  I assume the extra sugars come from the chutney which forms 8% of the ingredients of this flavour alone.

Finally on biltong, and the Biltong Factory brand, the overall calories number per bag is 107, with the split is protein 67%, fat 21% and 12% – again there are sugars listed in the ingredients.  A key reason why the calories are more per bag here is due to the pack size – it’s a 40g bag here rather than 28g or 30g with the St Marcus and Ember.

I’ve been having one bag per day as my mid-afternoon snack, and I like them all.  The original can be a bit dry for some people, and the chilli ones may be felt to be a little on the sweet side.  However, I liked varying across all the flavours and brands to get a slightly different taste each day.

Now, the bars.  They are branded ‘Battle Bites’, and I sampled two flavours – the Glazed Sprinkled Donut, and the Mississippi Mud Pie.   The calories in each are around 220, which is comprised 40% protein, 27% carbs and 33% fat.  Notable is that there is a very low sugar content – entirely in line with Keto principles – of 2.5 or 3g (which works out to only 5% of the calories).

These kind of numbers put the products in a very competitive and growing market sector, with some big names there already, such as Carb Killa, PhD and Fulfil.   The first difference – and a big plus in my opinion – is that the Battle Bites come as two separate portions.  This makes it very easy to have half now, and half later.  I often feel like a high-protein snack of around 100 calories, and this fits that bill easily.  From a taste and texture point of view, they are a softer feel and taste more like a cake than the others I’ve mentioned; there’s no chocolate (or more accurately, chocolate-flavour) coating as you find with some of the others.  The Mud Pie is a dark throughout and has cocoa powder as a key ingredient, while the Donut one (which really should be spelled Doughnut but I guess I’m old) is lighter in both colour and texture.   These products are good additions, adding further choice to this market sector.

Finally, the two supplements.  I have just started taking the Immune System Boost supplement and there is a month’s supply in the container.  It contains many of the minerals and vitamins I would expect to see, including Vitamin D and Zinc.  If I get through the next month without catching a cold, flu or worse, then I’ll be happy.

Finally, the fat burner, called UltraBurn.  Again, it has what I would expect to see – relatively big portions of Caffeine, Green Tea and Chromium with a couple of the B group vitamins in large amounts.  The caffeine content is 225g per serving which is more than most so-called energy drinks, and with added minerals too.  I’m planning a video workout series in the Summer this year, so I think I’ll save these until then – if I look lean on those videos, then I’ll put some of that down to this.

I hope that’s of interest, and thanks again to Keto Supplements UK for sending them to me.  If you’re interested, they can be found on