Are toxins keeping you fat and tired?

I hope that you have enjoyed the weather over the last couple of days. BBQ’s are a good way of esting plenty of fresh vegetable and meat, just look out for the puddings and the acohol consumption…. I don’t know about you but when the Barbe comes out I go straight into holiday mode!

Anyway, detoxinifcation, how toxins are making you fat and sluggish and which vegetable you need to by organic!

I think that we all know that it’s a good idea to buy organic varieties of fruit and vegetables but we are often unsure as to why. You can read articlse in the paper stating that organic varieties have a higher vitamin and mineral content and then read the following day that they don’t!

For me it’s not just about the nutrient density, it’s also about the toxic load. Before we get onto this let’s just stick with the nutrient density. You are always going to find discrepancies between which is better, the organic variety or the factory farmed. This is due to 2 reasons;

1)      It depends on who’s doing the study or who is paying for it and what they have got to lose by the study not finding in their favour

2)      Soil quality, let me explain with a little back groud information.

Back in 1936 a group of doctors introduced document 264. This document was a warning to the senate that the mineral content of the soil was eroding and that the vitamin and mineral content of our produce was at risk and would not be ble to support the health of the nation. Since this time nothing has been done to correct the problem and it has become a global problem!

It’s going to take time for the soil to recover it’s nutrient density therefore it’s going to take some time before we see supermarket organic produce that is consistantly higher in nutritional density than facory farmed produce.

Elmer Heinrich in his book, the root of all disease states that we need 10 servings of vegetable just too equal 1 serving of vegetable from 50 years ago.

Back to Toxins!

It’s better to buy organic as they do NOT have the toxic load that factory farmed produce has. A toxin is a substance that causes harm to the body. The immune system, liver and kidneys work hard to break down and excrete these toxins but they often become over loaded due to our level of exposure.

When you consider the exposure from our environment, factories, cars, air fresheners and then we add in perfumes, deodorant, cosmetics and shower gel and then on top of this our food we could over time overload our systems ability to cope and to detoxify us.

Just for a moment think of the pressure on your detoxification systems if you do this every day for 30 years, 40 years even 50 years and then add in that most people don’t get good quality exercise or sunlight in, don’t drink enough water, have poor quality sleep and consume processed food and don’t eat to their metabolic type. It’s not a surprise that our systems could be compromised and that we may suffer some symptoms such as fatigue, weight gain, stomach problems, regualar head aches or lifestyle diseases, cancer, coronary heart disease, diabetes etc.

Weight loss in itself is a process of detoxification. Many toxins are fat soluble, if the body can’t process them it stores them in fat cells to be delt with later, therefore increasing your weight. Many people never give their body enough of e rest from toxins to enable the body to retreve the toxins from the fat cells and process them. They therefore get fatter and fatter on the toxins they consume.

To assist your liver and to help your weight loss or health you should follow the advice of the Environmental working group;

12 Foods you should only buy Organic!

Buy these organic only

1)      Peach

2)      Apple

3)      Bell Pepper

4)      Celery

5)      Nectarine

6)      Strawberries

7)      Cherries

8)       Kale

9)      Lettuce

10)   Grapes

11)   Carrot

12)   Pear

Ok even if not organic

1)      Onion

2)      Avocado

3)      Sweet Corn

4)      Pineapple

5)      Mango

6)      Asparagus

7)      Sweet Peas

8)      Kiwi

9)      Cabbage

10)   Aubergine

11)   Papaya

12)   Watermelon

13)   Broccoli

14)   Tomato

15)   Sweet potato

Healthy weight loss, lifestyle disease prevention all require you to give you body a break from time to time, and let it detoxify itself and recharge.

Here is quite a simple detoxification programme for you to follow;

• For 5 days keep all sugar, grain, grain based products, dairy and processed foods out of your diet
• Eat organic fruit, vegetable and meat
• Drink at least 2 litres of water throughout each day
• Introduce some super foods such as  Spirulina, cocoa, macca powder and aloe vera

You can fine these and other products at the follow website;

www.creative-nature.co.uk

www.aggressivehealth.co.uk

To find out more about foods, detoxificcation and weight loss come to the nutrition course, the £1 bootcamp trial or £9.95 for 3 personal training session trial

Committed to your success

Keith, Clare and the Team

Boot camp indoor workout January 2010

So, the snow is here again, the roads have not been gritted and the school is locked making it hard to get to the gym even if you survive the car drive.

But never fear, we’ll not leave you with out a training session. No excusses not to keep the new years resolution going.

Below are video work out for you to follow. You don’t need any equipment just the space of your front room or spare room.

The first film is a warm up, the second a leg work out to tone and sculpt those thighs, the third film is a core training workout to flattern the belly and then we have a cardio vascular film and finally a stretch.

The work out should take about 45 minutes and will burn fat from your frame.

Film 1 The warm up

Fast Tube by Casper

Film 2 The leg workout

Fast Tube by Casper

Film 3 Core training

Fast Tube by Casper

Film 4 Fat burning CV workout

Fast Tube by Casper

Film 5 Stretch it out

Fast Tube by Casper

Once you have completed the work out text me and let Clare and I know how it went!

Good luck,

Committed to your success

Keith, Clare and the Team

P.S. If you want to find out more about the fit body boot camp click here and get all the facts;

www.fitbodybootcamp.co.uk

Home boot camp work out

Ok, so here it is the home fit body bootcamp, weight loss work out!

As neither you nor I have been able to make it to boot camp over the last couple of days and this evening I lost my car in the snow on Warners end hill coming back from the town, Clare and I decided that there was no excuses for you not to work, out when we can tell you what to do and you can do it in your spare room or living room.

No excuses!

So here it is the Fit body “home” weight loss work out!

Fast Tube by Casper

Once you have completed the work out text Clare or I to let us know how it went. See you Wednesday at bootcamp I hope!

Keith

Serena Bauldreay

Quite simply, the Absolute Training Team of Keith, Clare and Amy are just brilliant. If like me, you loathe gyms full of Lycra clad beauties – come to Boot Camp and be trained by a team who really care about YOU and what YOU are trying to achieve.  You will sweat more than you have ever sweated before, and yes, at first you will ache like never before BUT, within three weeks I have re-discovered muscles that had been lost to me since childbirth some 14 years ago!!!!

The motivation which you get from them is amazing – it is friendly, great fun, very hard work but so worth it.  I’ve met some really genuinely great people and I absolutely love coming to every session.

Serena

Angie White

Hey there.. My name is Angie and it’s been a couple of months since i bumped into Keith in town and he asked “How would you like to get fit?” It didn’t take long for me to answer because I had been waiting for that moment for a few months….

My journey started in September 2008 when I decided to finally do something about my weight for ME! 1 year later I had lost 4 stone and was so chuffed with myself but very hungry, de-motivated and the weight just wasn’t coming off anymore. I new i needed to tone up and start the home straight to get me to my goal weight but the gym just didn’t keep me motivated and sometimes had the opposite effect with regards to my eating habits.

So back to now.. I’ve been going to Bootcamp for 7 weeks and I luv it! I’ve made some great friends and they have a nack for making me laugh even when I’m working my socks off.. I’ve lost another half a stone but more than anything have started seeing my body shape change (for the better!). It doesn’t matter what shape, size or fitness level you are, everyone is there to support each other, have fun and burn those calories. It really feels like we’re all in it together!

I can’t thank Keith, Clare, Amy and all my friends at Bootcamp enough for helping me in so many ways..

See you all tomorrow guys!

Angie
x

Muscle Soreness (DOMS)

Many of you boot campers and personal training clients have woken up over this last week as sore as F?#k! sorry for the language, lol but more than one or two of you have had a colourful word or 2 to say we levering yourselves out of the car before your boot camp session.

Many of you have been in even though you were sore. Well done and kudos to you!!!

Many wondered if you were doing the right thing and I’m sure that many more of you avoided coming training. Although it’s a little counter intuitive research has show that it is fine to train on stiff and sore muscles if they are suffering from D.O.M.S.

D.O.M.S stands for delayed onset muscle soreness and can last from 3 to 5 days. Many of you know this already!

The studies have shown 2 things;

1. Full metabolic recovery occurs within 48 hours even if still sore

2. Training on muscles suffering from DOMS does not affect their recovery time

As far as weight loss in concerned you want to be back in training the very next day so that you keep stoking up your metabolism and burn twice as much fat. If you do a training session and then take the next 5 day off you are never going to get the metabolism of its ass and doing its job. FAT BURNING!

The painful truth is the more you train the less you’re going to suffer in the long run as your body adjust and therefore gets used to it.

For myself I rate the quality of the training session on how stiff and sore I am. If I’m not it was not a good session and not as productive as it could have been.

What can you do to relieve the pain?

Many people have asked me what they can do to relieve the symptoms. The honest answer is that your body has to do it in its own time but you can help it to do its best job by doing the following;

1. Eat good quality foods

2. Make sure that your meals are based around good quality protein

3. Drink plenty of fresh clean water

4. Plenty or rest and good quality sleep

5. Have a hot/warm bath

6. Light massage of the area

These will either bring you light short term relief (bath or massage) or will help the repair process, therefore shortening it slightly.

See you at the next boot camp session

Committed to your success

Keith, Clare and the team

5 Important Facts that you need to know to get a Flat Belly or Six Pack

Let get straight on today and look directally at the reasons that so many people are not getting the results that they are looking for from their diets and their exercise programmes.

No messing here we go!

1. I going to attack main stream ‘health food’ such as microwave meals and low fat options and I can add to that many slimming shakes. These are often cleverly disguised junk foods. Yes they are fast and they are convenient but they are nutritionally deficient and are more likely to stimulate you storage mechanisms increasing the about of fat you store around your belly. Remember the diet and food industry only have one agenda…… MAXAMISED PROFITS!

2. I have said it before and I’ll say it again Ab exercises like crunches, sit-ups will not flatten you belly or give you that allusive six pack. They are more likely to give you a bad back and postural problems, so don’t make them the most important or only exercises that you do.

3. Boring repetitive cardio exercise routines will slow your progress, you could be doing a lot better for your weight loss goals and not have to commit the time that long runs or walk require. How would you like to double or triple your results and only train 30 to 40 mins. In fact the right 20 mins is more effective at burning fat then a 5k run if you do it right. The fit body boot camp or melt the fat Personal Training will give you the tools that you need and the results that you desire.

4. Get yourself on a health promoting nutrition programme such as the Personal nutrition course. Take the power back and learn how food reacts in your body rather than relying on the media. 

5. Low calorie diets! Do they work, well some do and some don’t but generally let’s say yes, you will lose weight on a low calorie diet. But is it the long term answer to your weight problem? I’m going to have to give you the painful truth and say……………………… No, No it’s not. I think that I going to do a whole blog post on this in the near future so I’ll save the low calorie rant for then. Many of our client’s have been on low calorie diets and yet they have still ended up at our door!

So what are the answers, by telling you that these thing don’t work I have probably created more question and therefore more problems.

We’ll I’m going to give you them tomorrow!

Committed to your Success

Keith

When 10 more minutes in bed is more important than a proper breakfast

Is that extra 10 minutes in bed worth missing breakfast for?

As the days get shorter and it gets colder, I don’t know about you but I find it harder to get up. The snooze button comes out of retirement to help me stay in bed for just a bit longer.

For many people including myself at times it often seems like a good plan to have more time in bed and either miss breakfast or have something quick on the run.

Honestly, a good quality breakfast is worth far more than that extra 5/10 minutes between the sheets.

It has been shown in studies time and time again that people who miss breakfast make up the missed calories later on in the day or they get through the day by taking stimulants.

Neither of these approaches are good when it come to either losing weight or improving health.

Most people who miss breakfast end up feeling nibbly throughout the rest of the day, which is made worse by the high sugar snacks which is often the first thing that they have to eat.

For example one of my clients used to miss breakfast, waiting until she got to work at 9 where she would have a croissant or toast with jam and a coffee. By the time an hour had passed she was feeling nibbly again so had a high sugar snack and a coffee at 10 / 10.30ish. By lunch 1.00pm time she would be hungry again and would have a sandwich, fruit and a drink. This would satisfy her more, but by 3 pm she was ready to nibble again so she would only have 1 biscuit and a tea. She would manage to get through until dinner at 7 which would be a stir fry on a bed of white rice, but then throughout the evening she would have a glass of wine…. or 2 and some chocolate/biscuits/crisps and then to bed for 10.30/11pm.

The calories that she missed at breafast were made up plus extra throughout the day. Over a 3 year period she put on 3 stone!

The changes we made to her diet were simple but effective. If you’re not doing these, make a list and start.

1. Plan your food knowing what will happen throughout the week
2. Start your day with a protein based breakfast such as an omelette with meat or vegetables in or cold meats with some cheese and fruit
3. Take a snack with you such as goat’s cheese and grapes, olives, small meat chunks left over from Sundays roast or mixed nuts.
4. Cut the coffee and drink water
5. Take a lunch with you so that you do not buy sandwiches. Prepare it the night before possibly by cooking more dinner. Place it in a container in the fridge and take it with you for lunch. See how much money you will save over buying lunch everyday
6. Only have 2 or 3 spoonfuls of rice with your dinner. To make up the amount on your plate increase the amount of meat and vegetables

On these guidelines most people nibble less throughout the day and the evening, their health improves and they lose weight. If you don’t then you need to take things a little more seriously, come along to the boot camp for £1 or book a free consultation to find out whats best for you.

Committed to your success

Keith

Renter Friend Vs Personal Training

Do you want to rent a friend or have a Personal Trainer?

For my first post I thought that I would tell you a little about myself and the differences between Personal Trainers.

The Fitness Industry is a fantastic industry so many different approaches and so many avenues to go down. In this article I (Amy Black), am going to be talking about my journey to Absolute Training and the difference between Personal Trainers and Renter Friends. These are two completely different things as i will explain, as well as give you a little backround knowledge on myself.

As some of you may know i have just started working with Absolute Training, very different to what I was used to. Do I like it or prefer it? Well you’ll just have to wait and see……!!

I left school at 16 which did get frowned upon slightly by friends but of course I just wanted to earn money so I got a job as a leisure assistant at the Oxford Belfry hotel cleaning the gym and working on reception. I had a lot of fun to and also got qualified as an NVQ level 2 fitness instructor and that’s where the journey begins.

I left to work in Cannons now Nuffield Health. It was like a dream a massive gym and a 20 metre pool, classes, inductions, health assessments loads to do.

Well for the first few months.

Then it was standing on the gym floor for about seven hours a day cleaning. Have you ever walked into a gym and seen fitness instructers look like anywhere else would be better than where they are now?

Well that’s how i felt. I went on to my level 3 in advanced training to allow me to do Personal Training. I had been there a year and started to build a client base but things weren’t making any sense to me. On my course we got told machines are rubbish leisure centres aren’t doing the right job, trainers don’t train people properly. My head was just in a whirl wind I’m being told so many different things. I was looking around and was seeing clients achieve nothing although they had been with there trainer for two or three years.

Is that possible?

Trainers were taking their clients from machine to machine each week counting to 15. In my head I was thinking ‘surely this cant be my future job’ ‘Do I want to do this’. The answer was NO!!

Yet another Health assessment to do ‘GREAT’ but little did I know this was the health assessment that would change my future. I had the Clare that we all no and love.

 As two normal girls we got chatting about the industry and hormonal issues, from that health assessment I met Keith. I got to know him more when I attended the Personal Nutrition Course where I learnt heaps and felt so positive about life in general.

WOW food has a massive impact on our lives, something I’m sure I’ll be writing about in the future.

We got chatting and then the next thing i know I’m looking after his clients for a week while he is in America.

I have to admit there were times when I freaked and didn’t want to do it or felt I couldn’t but I just took a deep breath and got on with it this then led me to working with Keith and Clare, becoming part of the Absolute Training Team.

‘I’ll be ok I’ve done Personal Training before,’ or so i thought.

But in actual fact i had been a renter friend not really taking an interest in there posture or lifestyle I was there to talk to them have a laugh and watch them exercise.

Now I have people with injuries, stress issues, poor posture and muscle imbalances. Gone are the days where I ignored that, it has to be dealt with to get any results. AHHHHHHHHH it can be a complicated nightmare!

More days come where I thought I can’t do this im out of my depth. But by watching Keith listening and learning and discussion I have built on the solid foundation of my qualifications, so much information so fast!  

The early mornings are hard although I am getting there. We are working with real people not lycra gym bunnies, people with real worries and injuries. I have learnt that you need to start with the inside before the outside gets focused on.

Building real relationships with the clients working together to help build a better quality of life. That is why I can get quite tiered because you build a relationship with that person and you can go away still thinking of ways to help them. No client is ever forgotten about.

So The Differences between a Personal Trainer and a Renter Friend:

# Renter friends think its all about the exercise.

# Personal trainers build a relationship and coach’s people with all aspects that affect health.

# Your health and your results is the most important thing for a Personal Trainer

# Renter friends have lots of machines

# Personal Training is not ‘JUST A JOB’ we have a passion to making you feel fantastic inside and out.

The answer to which one do I prefer…..

Well a renter friend is a whole lot easier but who wants easy, so of course there is no doubt it is working with Absolute training being a Personal Trainer!!!

Hope to see you soon

Amy

Power Vs Endurance

Who do you think has the lower body fat Percentage….A marathon runner or a sprinter?

It’s the sprinter, did you get it right?

On average a sprinter is between 5 and 6% body fat and the marathon runner is about 14%.

Now this gives you some clues as to the best way to train to reduce your body fat %, decreasing your weight and giving you a toned, strong body.

Knowing this also means that you don’t need to run/walk for mega long periods of time each day to get your desired body shape. Short sharp explosive work is far more effective as stripping the fat off you then long slow (boring) endurance based exercise. You could be in and out in 40 minutes having had the most effective work out of your life.

But how do you do this?

Well one way is to use a professional fitness team such as us the Absolute Training team and train one on one doing short 30/40 minutes cost effective workouts, saving you time and money but getting you the results that you want.

If one on one is too daunting or you have budgetary concerns, than your best bet is the Fit Body Bootcamp. You will still be working with qualified personal trainers and they will guide you through the exercises that are required to get you the figure that you need.

If you can’t get to either of these you need to ask you gym team about the correct exercises - exercises such as mat flipping/ running, single leg press, dead lift, clean and press etc. If this is not an option you could try the killer workout that we have videoed for you, which you can find featured just on the right hand side of this page.

Committed to your success

Keith

P.S well done to Bruce for doing the Killer work out the other evening! Awesome!

Next Page »