MZ9 Boot Camp Privacy Policy

mz9sports Terms of Service and Privacy Policy

1. Terms

By accessing the website at https://mz9sports.co.uk/, you are agreeing to be bound by these terms of service, all applicable laws and regulations, and agree that you are responsible for compliance with any applicable local laws. If you do not agree with any of these terms, you are prohibited from using or accessing this site. The materials contained in this website are protected by applicable copyright and trademark law.

2. Use License

  1. Permission is granted to temporarily download one copy of the materials (information or software) on mz9sports’s website for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not:
    1. modify or copy the materials;
    2. use the materials for any commercial purpose, or for any public display (commercial or non-commercial);
    3. attempt to decompile or reverse engineer any software contained on mz9sports’s website;
    4. remove any copyright or other proprietary notations from the materials; or
    5. transfer the materials to another person or “mirror” the materials on any other server.
  2. This license shall automatically terminate if you violate any of these restrictions and may be terminated by mz9sports at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format.

3. Disclaimer

  1. The materials on mz9sports’s website are provided on an ‘as is’ basis. mz9sports makes no warranties, expressed or implied, and hereby disclaims and negates all other warranties including, without limitation, implied warranties or conditions of merchantability, fitness for a particular purpose, or non-infringement of intellectual property or other violation of rights.
  2. Further, mz9sports does not warrant or make any representations concerning the accuracy, likely results, or reliability of the use of the materials on its website or otherwise relating to such materials or on any sites linked to this site.

4. Limitations

In no event shall mz9sports or its suppliers be liable for any damages (including, without limitation, damages for loss of data or profit, or due to business interruption) arising out of the use or inability to use the materials on mz9sports’s website, even if mz9sports or a mz9sports authorized representative has been notified orally or in writing of the possibility of such damage. Because some jurisdictions do not allow limitations on implied warranties, or limitations of liability for consequential or incidental damages, these limitations may not apply to you.

5. Accuracy of materials

The materials appearing on mz9sports’s website could include technical, typographical, or photographic errors. mz9sports does not warrant that any of the materials on its website are accurate, complete or current. mz9sports may make changes to the materials contained on its website at any time without notice. However mz9sports does not make any commitment to update the materials.

6. Links

mz9sports has not reviewed all of the sites linked to its website and is not responsible for the contents of any such linked site. The inclusion of any link does not imply endorsement by mz9sports of the site. Use of any such linked website is at the user’s own risk.

7. Modifications

mz9sports may revise these terms of service for its website at any time without notice. By using this website you are agreeing to be bound by the then current version of these terms of service.

8. Governing Law

These terms and conditions are governed by and construed in accordance with the laws of Tonbridge and you irrevocably submit to the exclusive jurisdiction of the courts in that State or location.

Privacy Policy

Your privacy is important to us.

It is mz9sports’s policy to respect your privacy regarding any information we may collect while operating our website. Accordingly, we have developed this privacy policy in order for you to understand how we collect, use, communicate, disclose and otherwise make use of personal information. We have outlined our privacy policy below.

  • We will collect personal information by lawful and fair means and, where appropriate, with the knowledge or consent of the individual concerned.
  • Before or at the time of collecting personal information, we will identify the purposes for which information is being collected.
  • We will collect and use personal information solely for fulfilling those purposes specified by us and for other ancillary purposes, unless we obtain the consent of the individual concerned or as required by law.
  • Personal data should be relevant to the purposes for which it is to be used, and, to the extent necessary for those purposes, should be accurate, complete, and up-to-date.
  • We will protect personal information by using reasonable security safeguards against loss or theft, as well as unauthorized access, disclosure, copying, use or modification.
  • We will make readily available to customers information about our policies and practices relating to the management of personal information.
  • We will only retain personal information for as long as necessary for the fulfilment of those purposes.

We are committed to conducting our business in accordance with these principles in order to ensure that the confidentiality of personal information is protected and maintained. mz9sports may change this privacy policy from time to time at mz9sports’s sole discretion.

Posted in Uncategorized by Fit Body Coach. No Comments

Legacy performance Terms of Service and Privacy Policy

legacy performance Terms of Service and Privacy Policy

1. Terms

By accessing the website at http://legacyperformance.ie/, you are agreeing to be bound by these terms of service, all applicable laws and regulations, and agree that you are responsible for compliance with any applicable local laws. If you do not agree with any of these terms, you are prohibited from using or accessing this site. The materials contained in this website are protected by applicable copyright and trademark law.

2. Use License

  1. Permission is granted to temporarily download one copy of the materials (information or software) on legacy performance’s website for personal, non-commercial transitory viewing only. This is the grant of a license, not a transfer of title, and under this license you may not:
    1. modify or copy the materials;
    2. use the materials for any commercial purpose, or for any public display (commercial or non-commercial);
    3. attempt to decompile or reverse engineer any software contained on legacy performance’s website;
    4. remove any copyright or other proprietary notations from the materials; or
    5. transfer the materials to another person or “mirror” the materials on any other server.
  2. This license shall automatically terminate if you violate any of these restrictions and may be terminated by legacy performance at any time. Upon terminating your viewing of these materials or upon the termination of this license, you must destroy any downloaded materials in your possession whether in electronic or printed format.

3. Disclaimer

  1. The materials on legacy performance’s website are provided on an ‘as is’ basis. legacy performance makes no warranties, expressed or implied, and hereby disclaims and negates all other warranties including, without limitation, implied warranties or conditions of merchantability, fitness for a particular purpose, or non-infringement of intellectual property or other violation of rights.
  2. Further, legacy performance does not warrant or make any representations concerning the accuracy, likely results, or reliability of the use of the materials on its website or otherwise relating to such materials or on any sites linked to this site.

4. Limitations

In no event shall legacy performance or its suppliers be liable for any damages (including, without limitation, damages for loss of data or profit, or due to business interruption) arising out of the use or inability to use the materials on legacy performance’s website, even if legacy performance or a legacy performance authorized representative has been notified orally or in writing of the possibility of such damage. Because some jurisdictions do not allow limitations on implied warranties, or limitations of liability for consequential or incidental damages, these limitations may not apply to you.

5. Accuracy of materials

The materials appearing on legacy performance’s website could include technical, typographical, or photographic errors. legacy performance does not warrant that any of the materials on its website are accurate, complete or current. legacy performance may make changes to the materials contained on its website at any time without notice. However legacy performance does not make any commitment to update the materials.

6. Links

legacy performance has not reviewed all of the sites linked to its website and is not responsible for the contents of any such linked site. The inclusion of any link does not imply endorsement by legacy performance of the site. Use of any such linked website is at the user’s own risk.

7. Modifications

legacy performance may revise these terms of service for its website at any time without notice. By using this website you are agreeing to be bound by the then current version of these terms of service.

8. Governing Law

These terms and conditions are governed by and construed in accordance with the laws of Ireland and you irrevocably submit to the exclusive jurisdiction of the courts in that State or location.

Privacy Policy

Your privacy is important to us.

It is legacy performance’s policy to respect your privacy regarding any information we may collect while operating our website. Accordingly, we have developed this privacy policy in order for you to understand how we collect, use, communicate, disclose and otherwise make use of personal information. We have outlined our privacy policy below.

  • We will collect personal information by lawful and fair means and, where appropriate, with the knowledge or consent of the individual concerned.
  • Before or at the time of collecting personal information, we will identify the purposes for which information is being collected.
  • We will collect and use personal information solely for fulfilling those purposes specified by us and for other ancillary purposes, unless we obtain the consent of the individual concerned or as required by law.
  • Personal data should be relevant to the purposes for which it is to be used, and, to the extent necessary for those purposes, should be accurate, complete, and up-to-date.
  • We will protect personal information by using reasonable security safeguards against loss or theft, as well as unauthorized access, disclosure, copying, use or modification.
  • We will make readily available to customers information about our policies and practices relating to the management of personal information.
  • We will only retain personal information for as long as necessary for the fulfilment of those purposes.

We are committed to conducting our business in accordance with these principles in order to ensure that the confidentiality of personal information is protected and maintained. legacy performance may change this privacy policy from time to time at legacy performance’s sole discretion.

Posted in Uncategorized by Fit Body Coach. No Comments

Web Site Terms and Conditions of Use

1. Terms

By accessing this web site, you are agreeing to be bound by these web site Terms and Conditions of Use, applicable laws and regulations and their compliance. If you disagree with any of the stated terms and conditions, you are prohibited from using or accessing this site. The materials contained in this site are secured by relevant copyright and trade mark law.

2. Use License

  1. Permission is allowed to temporarily download one duplicate of the materials (data or programming) on Fit Pro Done For You Marketing’s site for individual and non-business use only. This is the just a permit of license and not an exchange of title, and under this permit you may not:
    1. modify or copy the materials;
    2. use the materials for any commercial use , or for any public presentation (business or non-business);
    3. attempt to decompile or rebuild any product or material contained on Fit Pro Done For You Marketing’s site;
    4. remove any copyright or other restrictive documentations from the materials; or
    5. transfer the materials to someone else or even “mirror” the materials on other server.
  2. This permit might consequently be terminated if you disregard any of these confinements and may be ended by Fit Pro Done For You Marketing whenever deemed. After permit termination or when your viewing permit is terminated, you must destroy any downloaded materials in your ownership whether in electronic or printed form.

3. Disclaimer

  1. The materials on Fit Pro Done For You Marketing’s site are given “as is”. Fit Pro Done For You Marketing makes no guarantees, communicated or suggested, and thus renounces and nullifies every single other warranties, including without impediment, inferred guarantees or states of merchantability, fitness for a specific reason, or non-encroachment of licensed property or other infringement of rights. Further, Fit Pro Done For You Marketing does not warrant or make any representations concerning the precision, likely results, or unwavering quality of the utilization of the materials on its Internet site or generally identifying with such materials or on any destinations connected to this website.

4. Constraints

In no occasion should Fit Pro Done For You Marketing or its suppliers subject for any harms (counting, without constraint, harms for loss of information or benefit, or because of business interference,) emerging out of the utilization or powerlessness to utilize the materials on Fit Pro Done For You Marketing’s Internet webpage, regardless of the possibility that Fit Pro Done For You Marketing or a Fit Pro Done For You Marketing approved agent has been told orally or in written of the likelihood of such harm. Since a few purviews don’t permit constraints on inferred guarantees, or impediments of obligation for weighty or coincidental harms, these confinements may not make a difference to you.

5. Amendments and Errata

The materials showing up on Fit Pro Done For You Marketing’s site could incorporate typographical, or photographic mistakes. Fit Pro Done For You Marketing does not warrant that any of the materials on its site are exact, finished, or current. Fit Pro Done For You Marketing may roll out improvements to the materials contained on its site whenever without notification. Fit Pro Done For You Marketing does not, then again, make any dedication to update the materials.

6. Links

Fit Pro Done For You Marketing has not checked on the majority of the websites or links connected to its website and is not in charge of the substance of any such connected webpage. The incorporation of any connection does not infer support by Fit Pro Done For You Marketing of the site. Utilization of any such connected site is at the user’s own risk.

7. Site Terms of Use Modifications

Fit Pro Done For You Marketing may update these terms of utilization for its website whenever without notification. By utilizing this site you are consenting to be bound by the then current form of these Terms and Conditions of Use.

8. Governing Law

Any case identifying with Fit Pro Done For You Marketing’s site should be administered by the laws of the country of United Kingdom Fit Pro Done For You Marketing State without respect to its contention of law provisions.

General Terms and Conditions applicable to Use of a Web Site.

Privacy Policy

Your privacy is critical to us. Likewise, we have built up this Policy with the end goal you should see how we gather, utilize, impart and reveal and make utilization of individual data. The following blueprints our privacy policy.

  • Before or at the time of collecting personal information, we will identify the purposes for which information is being collected.
  • We will gather and utilization of individual data singularly with the target of satisfying those reasons indicated by us and for other good purposes, unless we get the assent of the individual concerned or as required by law.
  • We will just hold individual data the length of essential for the satisfaction of those reasons.
  • We will gather individual data by legal and reasonable means and, where fitting, with the information or assent of the individual concerned.
  • Personal information ought to be important to the reasons for which it is to be utilized, and, to the degree essential for those reasons, ought to be exact, finished, and updated.
  • We will protect individual data by security shields against misfortune or burglary, and also unapproved access, divulgence, duplicating, use or alteration.
  • We will promptly provide customers with access to our policies and procedures for the administration of individual data.

We are focused on leading our business as per these standards with a specific end goal to guarantee that the privacy of individual data is secure and maintained.

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Testimonials and Results Disclaimer

Testimonials and Results Disclaimer:

In accordance with the FTC guide lines concerning use of endorsements and testimonials in advertising, please be aware of the following:

The weight loss and fitness testimonials presented apply only to the individuals depicted, cannot be guaranteed, and should not be considered typical. Every testimonial on this website is from a real Fit Body Boot Camp UK LTD customer who used the programs, and/or workouts and nutrition advice listed on the website. No one was paid for a testimonial or endorsement. Before and after photos were not retouched or altered. Results (weight, body fat percentage, circumference measurements, etc) were self-reported by the customer and therefore cannot be confirmed. Errors could have been made in reported weight and body composition numbers. You should assume that featured results are not typical.

What You Might Expect:

You should assume that any results shown in testimonials, advertisements, stories, blog posts, articles, forums or anywhere else on this site or our associated websites are not typical. Typical weight loss is 1 to 2 pounds per week when someone consistently follows a nutrition and exercise program according to best practice guidelines. If one does not follow the program as suggested, no results should be expected. Results may vary from person to person based on body size and other factors. In overweight or obese individuals, weight loss of up to 1% of total bodyweight per month is more common. Faster weight loss in the first 2 weeks is common but usually represents water weight loss, not body fat. Faster fat loss is possible, but not likely. Fit Body Boot Camp LTD Workout Programs endorse a healthy lifestyle program and a long term approach to body fat reduction, strength gain and functional conditioning. Any dramatic body transformations will take dietary discipline and hard physical work.

Google AdWords Disclaimer- This disclaimer states there is no guarantee of specific results and each person results may vary! However, Fit Body Boot Camp UK LTD does guarantee that if you do not cheat (followed program exactly) and don’t see measurable results in fat/weight loss, strength gain and or cardiovascular conditioning or are unhappy with the program you purchased, for whatever reason Fit Body Boot Camp UK LTD will refund your money fully.

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Kick-Start Fat Loss with Coffee?

Kick-Start Fat Loss with Coffee?

 

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Everyone loves a good cup of Joe.

 

Whether your caffeinated beverage of choice is a basic filter coffee, a latte with full fat milk, or some fancy blend from the far-flung Ethiopian rainforest, drip-fed through a filter for 30 minutes, the whole nation is caffeine crazy.

 

But when it comes to fat loss, the coffee debate is up in the air.

 

 

Coffee and Fat Loss

 

For some reason, many women have got it into their heads that they need to cut coffee out of their plans to lose weight.

 

Who knows why this is.

 

Perhaps it’s due to the guidelines of many detox and cleansing diets, that promote getting energy naturally, rather than relying on a drug for it.

 

While there may be some truth or logic in that, cutting caffeine certainly isn’t necessary. In fact, when you look at the science and literature, caffeine is likely beneficial (or at worst, neutral) when you’re trying to lose weight and cut body fat, as it has a small thermogenic effect – i.e. it speeds up your metabolism.

 

Recently however, a new coffee craze is sweeping the diet industry.

 

This coffee sounds bizarre, and certainly splits opinions.

 

Some decry it a fat loss faux pas, while others rave about the benefits drinking this highbrow blend can have on your energy levels, your waistline, and your results.

 

 

Introducing Bulletproof Coffee

 

Bulletproof coffee is just 2 ingredients –

 

Coffee (obviously!)

Coconut oil.

 

While many different variations have been produced (including substituting or adding butter into the mix) the original combo is just these two.

 

You’re probably wondering what on earth could be the benefit of adding coconut oil (which is extremely high in fat) into your coffee would be.

 

Surprisingly, there are a few potential advantages.

 

 

Metabolism Booster?

 

Coconut oil is made predominantly from saturated fat. It’s not your usual type of saturated fat though, as it contains Medium Chain Triglycerides, or MCTs.

 

It is believed that these MCTs are treated slightly differently to the more common long and short chain fatty acids, as, instead of being readily stored, MCTs are far better utilised for instant energy.

 

In that respect, they’re not too dissimilar to a fast acting carbohydrate, meaning as you ingest them and they hit your blood stream, they convert almost immediately to usable energy, and you’re therefore less likely to get fat eating coconut oil than you would other fats such as from dairy, meat products, or nuts and seeds.

 

 

Fullness Factor

 

Have you ever noticed that you often feel pretty full after eating a high fat meal?

 

Perhaps particularly in comparison to a high carb one?

 

If not, try it –

 

One day, have, say, 100 calories from a couple of rice cakes and note down how you feel in terms of hunger and energy 30 minutes and 60 minutes later.

 

The next day, have 50 calories from a rice cake, and 50 calories from coconut oil (or another fat such as butter) and make the same notations.

 

Chances are, you’ll feel much more satisfied, much more alert, and be able to maintain concentration for longer on day 2.

 

This is because fats slow digestion, so that satiety hangs around, and you don’t experience nearly as many cravings.

 

This is a huge potential benefit of bulletproof coffee.

 

You may well start your day right now with a plain coffee, but then feel hungry just an hour or so later, and end up raiding the vending machine. Just a small blob of coconut oil in that coffee though, and you’ll feel much fuller, which will lead to a lower calorie consumption later in the day.

 

 

A Word of Warning

 

Here’s where bulletproof coffee can come a cropper.

 

Because of the high calorie content of coconut oil (around 115 calories per tablespoon) you do need to be careful how much you consume.

 

It doesn’t matter that the MCTs have numerous health benefits, or that coconut is a good fat – if you over-consume calories, you’ll still gain weight.

 

It’s for that reason that if you do decide to start downing bulletproof coffees, you must keep track of how many calories you’re getting from them and ensure you’re not consuming too many, which may mean reducing calories from elsewhere in your diet.

 

 

Should You Go Bulletproof?

 

If your current morning beverage of choice is a high-calorie, high-sugar, caffeine-filled affair (think drinks like a caramel latte, frappuccino, macchiato, or even a white coffee with several sugars) then you’d undoubtedly see the benefit of switching to bulletproof.

 

Likewise, if you get carb cravings mid morning, try lowering your carb intake at breakfast, and adding a little coconut oil to your coffee instead – you’ll feel much fuller and have fewer cravings.

 

Whatever you decide to do, make sure that you’re still progressing towards your goals.

 

If you’re dropping weight, but struggling with energy and focus, or getting killer cravings, it’s definitely worth giving bulletproof coffee a shot.

 

If, however, you’re feeling fine with where you’re at, you may well not need it. If you do decide to make the switch though, keep an eye on those calories, and perhaps cut your afternoon almonds, or your pre-bed peanut butter in favor of your new kick-ass coffee.

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101 Ways to Get Back in Shape

101 Ways to Get Back in Shape

Battling Ropes Exercise act 101 Ways to Get Back in Shape

 

 

 

Every Day

 

1. Walk to work

2. Get off the bus/ train/ tube one stop earlier

3. Take the stairs instead of the lift

4. Go for a stroll around the local park in your lunch break

5. Get up from your chair to talk to colleagues, rather than sending an email or picking up the phone.

6. Stand up every 30 minutes.

7. Stretch every 60 minutes.

8. Perform mobility drills once in the morning and once in the afternoon.

 

These could be things like bird-dogs, scapula wall slides, groiners, or even pushups and squats. Okay, you might not be able to do a lot in your suit, but you can always do something.

 

9. Invest in a standing desk.

10. Take a bathroom breaker whenever your smoking colleagues take a cigarette break.

 

 

At Weekends

 

11.. Get up 10 minutes earlier.

12. Head out for a walk down the street as soon as you get up.

13. Walk to get the paper or a pint of milk rather than driving.

13. Do manual chores, such as working on your car.

14. Mow the lawn or do some gardening.

15. Give up Saturday afternoons in front of the TV and go bowling instead.

16. Take your partner out dancing rather than sitting in watching X Factor.

…Or something that will make you both sweat 😉

17. Go for a swim at a local hotel, then treat yourself to a massage afterwards.

18. Hit the shops – retail therapy burns a surprising number of calories.

19. If you’re going out for a meal, pick somewhere with diet-friendly options.

20. Keep the alcohol to social situations only.

21. When at home, drink water stay away from the sugary drinks!

22. If you’re thinking of getting a takeaway, make one yourself instead – either way it will take 30 minutes….

23. Off to the gym? Take a protein bar, don’t grab chocs or sweats before or after!

 

 

At the Gym

 

24. Stop all low-intensity cardio

25. Focus on HIIT (high intensity interval training) instead

26. Better yet, do weights mixed with HIIT

27. Keep the workouts to around 30 minutes!

This is so you intensity is high enough to get results!

28. Make free-weight compound moves the mainstay in your program.

29. Learn how to squat.

30. And deadlift.

31. Lift heavy – mainly in the 6-12 rep range.

32. Always train hard.

33. Stop 1 rep short of failure on every set.

 

You don’t have to annihilate your muscles all the time – you want to work with intensity, but not risk injury.

 

34. If you’re not sure what to do, invest in a few sessions with a good quality trainer.

Or come to Fit Body Boot Camp 🙂

35. Find a workout plan … and stick to it.

36. Perform a dynamic warm-up before you train.

37. And a cool-down when you’re done.

38. Train at least twice a week (if not 3 or 4 times.)

39. Give yourself one full day to recover.

40. Learn how to use kettlebells.

41. And sleds and prowlers.

 

 

In the Kitchen

 

42. Use low-calorie sauces and condiments.

 

43. Soy sauce, hot sauce, and fresh homemade tomato sauce are all better than pre-made versions.

 

44. Jazz up your foods with herbs and spices.

45. Pick MOSTLY lean meats

46. Eat oily fish 2-3 times per week

47. Have veggies with every meal

48. Have 2-3 pieces of fruit per day

49. Trim fat off meat.

50. Try to cut down on processed foods.

51. Ditto on sugar.

52. Start each meal with a salad.

53. Measure out oil and better when cooking.

54. Eat slowly and mindfully.

55. Chew your food and avoid eating in front of the TV

56. Allow yourself 1 to 2 meals per week to eat a little of what you fancy.

57. Limit the salt you add to food – it makes you crave more.

58. Find lower-calorie versions of your favourite dishes.

 

Foods like low-fat cheese, venison or turkey sausages, and frozen yoghurt are all better alternatives to regular cheese, pork sausages and ice cream.

 

59. learn to bake higher-protein, lower-calorie delicious goodies.

 

 

Goal Setting

 

60. Write down ALL your goals.

61. Do this in your diary, and on post-it notes too.

62. Stick these post-it notes all around the house.

63. And in your car.

64. And at the office.

65. Tell as many people as you can about them.

66. Give yourself 1 small goal each week.

67. Focus on daily habits.

 

Too many folk try to change everything at once – why not start with something you can easily do, such as eating at least 20 grams of protein at breakfast, or taking a 15-minute walk at lunch.

 

68. Put a picture of your ideal physique on your fridge.

69. Find an accountability partner.

70. Don’t beat yourself up if you fall off the wagon.

71. But don’t go easy if you know you’re going off plan.

 

 

General Health 

 

72. Take a multivitamin every day

73. Ditto on a fish oil.

74. Better yet, take 2 to 3 grams.

75. Book a sports massage at least once a month.

76. Learn to meditate. ( Free down load on the app store – Head space AMAZING )

77. Incorporate 20-minute power naps into your day.

78. Go to bed earlier.

79. Make sure your room is cool, and as dark as possible.

80. Get up as soon as your alarm goes off.

81. Buy a foam roller and use it every day.

82. Stretch your tight muscles every evening before bed.

83. Get to know what your tight muscles are.

 

Hint: For most office workers, these will be the pecs, neck, hip flexors and hamstrings.

 

84. If you have more than 3 caffeinated drinks every day, cut back.

85. Drink herbal teas once it’s past 5pm.

86. Try a yoga class.

87. Take up a sport.

 

 

Hints and Hacks

 

88. STOP counting calories and look at portion sizes instead! ( See picture )

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89. Get a pedometer app and track your steps.

90. Give yourself an end-date to achieve your goal by.

91. Weigh yourself a couple of times per week.

92. Take an average of these weigh-ins, and don’t panic if they fluctuate.

93. Realise that weight isn’t the be all and end all.

94. You should also take progress photos.

95. And measurements.

96. Monitor how your clothes fit.

97. Use these 3 to determine how you’re getting on.

98. Buy a digital weighing scale for foods like cereals, rice and pasta.

99. When drinking alcohol, moderation is the best option.

100. Always put safety and long-term results first.

 

 

 

101…. Have Fun!

 

Getting in shape should be fun – so make sure it is.

Fill out my online form.
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The 2 Supplements You NEED to Take for Fat Loss

The 2 Supplements You NEED to Take for Fat Loss

supplement The 2 Supplements You NEED to Take for Fat Loss

www.facebook.com/fitbodybootcampsouthbirmingham

 

Think diet is all you need to lose fat and get leaner?

 

Think again.

 

There’s another component that’s absolutely crucial too.

 

Actually, best make that another two components, as we can’t forget training.

 

Most people think diet nutrition and exercise are all you need to lose fat as fast as possible, and maintain optimal health, but there’s one final part of the puzzle, that, if missing, can slow down your progress …

 

 

Supplements

 

Folk tend to have two completely differing views over supplementation.

 

One group feel that supplements are the devil’s work, and that there’s never any need to add any type of pill or powder to your diet, while at the other end of the spectrum, you have the pro-supplement crowd, who will experiment with anything and everything in the hope of gaining a slight advantage.

 

The best approach is actually somewhere in the middle.

 

There are a hell of a lot of supplements out there, that quite frankly, suck!

 

They’re little more than snake oil or magic beans.

 

But then there are those supplements that really do work.

 

Sure, they won’t do anything unless your diet and training is on point, but if you want to speed things on a bit, feel ace when dieting, and get absolute optimal results, these two supplements need to be in your arsenal.

 

 

#1 – Going Green

 

Superstar supplement number 1 is a greens drink.

 

“What is a greens drink?” I hear you ask.

 

They can vary in their ingredients, but typically will contain a number of ingredients, including (though not limited to) –

 

Your RDA of vitamins and minerals

Digestive enzymes

Fibre

Antioxidants

 

Greens drinks usually come in powdered form, so you can drink them on their own (often not recommended due to taste reasons!) or mix them into a protein shake, or blend into a smoothies.

 

You could well be thinking –

 

“But I eat loads of fruits and vegetables, why would I need a greens drink?”

 

Chances are, you might not need on, but this is when a little phrase I like to use known as “covering your bases” comes in.

 

You may well eat plenty of nutrient-dense foods, but do you actually know that you’re reaching your recommended daily allowance of vitamins and minerals every day?

 

Additionally, when you’re dieting, and you’re eating fewer calories, it becomes difficult to get everything you need from food alone.

 

Plus, the fibre content in your greens drink can be a godsend for helping you feel full and satiated.

 

If you’ve got a little cash to spare and are looking for a fat-fighting supplement, you really can’t go wrong investing in a greens drink.

 

 

#2 – It’s All A Little Fishy

 

Supplement powerhouse number two is a fish oil.

 

Fish oils are essential fatty acids known as omega-3s (namely the EFAs – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).)

 

It might seem a little backward – consuming MORE fat when you’re trying to lose fat.

 

But body fat and dietary fat are entirely different things, and actually, increasing your intake of omega-3 fats can speed up your progress, provided you stay within your calorie goals every day.

 

Fish oils are known to be highly anti-inflammatory, so play a big role in maintaining general wellbeing, as well as aiding with joint health and recovery. Not just that, but a higher intake of oily fish has also been linked with longer life expectancies and lower rates of disease.

 

Just check out Asian and Mediterranean populations – those dudes live rich, happy lives for much longer than us Brits, or our American counterparts!

 

Another hidden benefit of fish oils that many folk often forget is the impact they can have on your training.

 

To lose fat, you have to be in a calorie deficit, which means you consume fewer calories than you burn. This has a detrimental effect on your recovery, as your muscles don’t get all the fuel and nutrients they need to perform optimally, and recovery and growth is compromised, which can lead to excessive inflammation and DOMS.

 

Fish oils however, while not completely eradicating this, can certainly help reduce it.

 

Just anecdotally, I’ve been amazed at the reports from my clients on how they just feel so much better, livelier, and have more energy going into workouts when introducing fish oils into their regime.

 

 

Building Your Base

 

The good news about both greens drinks and fish oils is that they’re relatively inexpensive, and don’t require any whacky, crazy, complicated dosages or protocols.

 

Get your hands on a greens drink that contains 100% of your RDAs for all the vitamins and minerals, as well as a couple of grams of fiber and minimal sugar, and take 1 serving every day.

 

This works best at breakfast, as you often feel a surge of energy after drinking. It could well be a placebo effect, but hey – who’s going to argue against the power of the placebo!?

 

As for your fish oil, you could skip this … if you eat oily fish every day.

 

But I’m guessing you don’t.

 

Buy a high-quality fish oil (that means an omega-3 capsule, tablet or liquid, not an omega-3/6/9 combo or cod liver oil) and take 2 to 3 grams every day.

 

Will these supplements alone give you a shredded six pack?

 

No.

 

Will they make you feel better, reduce soreness, improve recovery and potentially speed up your fat loss?

 

Definitely.

 

So to me, that’s worth a small investment, especially if you’d been considering wasting your cash on raspberry ketones or acai berries instead!

Here is where you can purchase fish oils and greens drinks

http://www.myprotein.com/sports-nutrition/omega-3/10529329.html

https://www.philrichardsperformance.co.uk/index.php/greens/ult-greens.html

Fill out my online form.

 

 

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How To Create Your Own 6 Week Transformation

oliad How To Create Your Own 6 Week Transformation

 

Pick up any health and fitness magazine in your local newsagent, and you’re bound to see it …

Or maybe you’ve seen our famous 6 week transformation

 

“Insane 6-Week Transformation”

 

“6-Pack in 6 Weeks”

 

“40-Day Body Fat Blitz”

 

It seems that 6-week transformations, and programs that deliver rapid results are all the rage at the moment. Never mind sustainability and taking things steady – we want results … and we want them now.

 

You can even flick through your Facebook feed or your Instagram and see photos from fitness professionals and general public alike, detailing these crazy changes in body composition.

 

It’s all well and good, and if you can get these quick results, then what’s the issue?

 

Well, there are actually two issues at play here …

 

#1 These Programs Aren’t Sustainable

 

The most common way people get these types of “can’t believe your eyes” results is to spend hour upon hour in the gym.

 

We’re talking twice-daily cardio sessions, weights at least once a day, with extra activity such as walking on top.

 

Come the end of 6 weeks, they might look good, but how do they feel? I’d wager pretty damn terrible.

 

#2 – The Cost

 

There are two types of cost here – monetary cost and a time/ effort cost.

 

It’s almost guaranteed that if you’re looking at a transformation in Men’s Health, Women’s Fitness, or Cosmo, that the magazine has paid for the dieter to have a personal trainer, a personal chef, and probably a lifestyle coach too.

 

Can you afford that?

 

You’re probably looking at £50 a session for PT, to have all your meals prepared for a week (even just by a company, not your own chef) is around £25 per day. So even if you skip the life coach, that’s going to be well over £300 per week if you’re having a few training sessions.

 

Then, if you can’t afford this outlay, you have to do it yourself, which means more work, more time, more effort and more stress.

 

Either way, you can’t sustain the results.

 

You might get your abs to pop through a little, or drop 20 pounds, but come the end of the transformation, you’re either broke, or so tired and exhausted, that you give up, go back to old ways and take just 3 weeks to be right where you were before.

 

All this, as depressing as it sounds, doesn’t mean you can’t transform your body and your life in 6 weeks.

 

Far from it.

 

All it means is that you need to do it the right way.

 

That means carefully planning out each individual step –

 

Looking at your goals and your actions.

Assessing how to make your plan fit around your lifestyle

Pre-empting plateaus and having strategies in place to burst through them

And above all, making sure your drive and motivation remains sky high for the duration.

 

Think that all sounds like a lot of work?

 

Fear not, we’ve got your back.

 

Read on to discover exactly how to create your own perfect 6-week body transformation.

 

 

Step 1 – Mastering the Mind-Set

 

6 weeks.

 

42 days.

 

It might seem like a long time, but to truly get the best results possible, it’s not.

 

You need to keep your head in the game the whole time, which means knuckling down for the duration. However, you also need whatever habits you set to be sustainable for the long-term.

 

Therefore, it’s vital that you have realistic expectations.

 

With a dedicated 6 weeks, depending on your starting point, you can drop anywhere from 8 to 20 pounds. (The better shape you’re in already, the less you’ll need to drop.)

 

If you’re already pretty lean, then you may well be able to get that elusive six-pack over your transformation. If not, then shooting simply for dropping a dress size or jeans size or two, or being able to take your belt buckle down a couple of notches is perfectly acceptable.

 

Have a goal in mind to drive you forward, but don’t expect to turn into Chris Hemsworth or Elle McPherson if the only exercise you’ve done in the last year is walking to the baker’s.

 

Basically just know your not going to reach your ultimate goal in 6 weeks!

 

 

Step 2 – Goal Setting

 

As nice as it might be to have this mental image of an Adonis-like body in a month and a half’s time, a far more sensible and productive way to set goals is to have actionable behaviours to achieve.

 

The physical progress is obviously what you’re striving for, but this can only be achieving by changing habits, and putting in actions.

 

To do this, you need actionable goals.

 

Now, if this were a slow and steady process, the best way to attack it would be to give yourself one new habit at a time, crack that over the course of one to two weeks, then add another.

 

As you’re aiming for rapid results in 6 weeks though, you need to get a little more serious.

 

Pick at least 5 from the following list, and do each one from day 1 of your transformation –

 

Track macronutrient intake every day

Track calories every day

Hit a minimum amount of protein every day

Eat a lean protein at every meal

Go for a 30-minute walk every day

Hit the gym for at least 3 weights sessions every week

As above but for cardio/ metabolic workouts

Eat 5+ servings of greens per day

Consume no more than 5 alcoholic drinks each week

Keep starchy carbs to pre- and post-workout only

Avoid all refined carbohydrates – bread, pasta, pastry, crisps, and so on.

Completely cut out calorie-containing beverages (fancy coffees, alcohol, fizzy drinks, fruit juice and so on.)

 

None of the above are “essentials” and what ones you pick depends on your preferred style of dieting. But when combined, any 5 will lead to fast fat loss.

 

 

THE DIET – A Helping Hand

 

Calories count.

 

You know that, and I know that.

 

But counting calories is boring.

 

It also takes a lot of time, as you have to download an app, check packaging, search for nutrition information, and do a load of maths to work out exactly how much you need to eat.

 

The good news though, is that you can monitor your calorie intake without a computer, without weighing scales, without your phone, and without spending your life wondering how many grams of fat are in that grande latte you just ordered.

 

Use your hands.

 

It sounds bizarre, but this method of calorie counting really works.

 

This is based on the average woman eating 4 to 5 solid meals per day.

 

Each meal should contain –

 

1 serving of protein

1 serving of starch

1 serving of vegetables (or low-sugar fruit)

1 serving of fats

 

How do you know how much a serving is?

 

This is the really cool part –

 

1 serving of protein is the size of your palm 

1 serving of starch is the size of your cupped hand

1 serving of vegetables is the size of your fist

1 serving of fats is the size of your thumb

 

Using this guide, portion control and “calorie counting” is easy.

 

A meal could be –

 

1 turkey burger, with 1 serving of sweet potato wedges (cooked in coconut oil as your fat portion) and steamed broccoli.

 

A serving of low-fat Greek yogurt with oats, blueberries and almonds.

 

A lean rump steak with brown rice, and sprouts fried in butter.

 

Chicken breast stir fried with rice noodles, peppers and peanuts.

 

 

Serving Swaps

 

This guide works great 90% of the time, but there are a few switches you may need to make …

 

If you’re having a fattier protein (non-lean beef, pork or lamb, full-fat cottage cheese, whole eggs, oily fish, etc.) simply remove the thumb-sized fat serving.

Feel free to substitute your grains portion for an extra two servings of veggies.

Low-carb fruits like berries, melon and plums can count as a veggie, but higher-sugar items such as bananas, mango and pineapple count as grains/starches.

If you’d rather do 3 meals and a couple of snacks, you can do.

 

A good way to do this is to add an extra veggie serving to each main meal, or stepping up to one-and-a-half cupped hand’s worth of grains, then making both snacks contain a protein serving and either a carb or fat serving.

 

That really is it.

 

The beauty of this system is that it’s just so simple, yet by using your hand size, you’re adding much-needed individualisation to your diet, rather than going off a blanket “X many calories per day” diet, that’s doomed to disaster from the start.

 

I’ve never had a client yet fail to get beach-ready following this.

 

Try it yourself and see.

 

Step 4 – The Weights Workouts

 

There’s no doubt that hitting the weights is going to give you the biggest return on investment when transforming your body.

 

Weight training is just as good a calorie-burner as traditional cardio, plus it elicits a much larger metabolism boost, and aids with building and maintaining lean muscle mass.

 

If you’re not sure where to start, a basic full-body workout is a good bet.

 

Try the following workouts –

Workout A

Workout B

Workout C

 

Alternate workouts, so in week one you’d do A-B-C and in week 2 you’d do B – C – A, week 3 do C – A – B Week 4 do A-B-C,  in week 5 you’d do B – C – A, week 6

 

Vary the rep ranges too, so in the first of each session you do 4 sets of 5 to 8 reps on each, and second time around you do 3 sets of 10 to 12.

 

Aim to increase the reps within the ranges, or add weight each session.

 

Note – if you’re training at home, and can’t perform these strength workouts, simply do an extra metabolic session and an extra cardio session from the following two steps each week instead.

 

 

Step 5 – Metabolic Melee 

Next up, you need some metabolic conditioning.

 

Add this workout in twice a week (preferably on a different day to your strength sessions, And you can’t pick one of these workouts! )

 

Workout A

Workout B

Workout C

 

Step 6 – (No More) Cardio Confusion

 

Cardio can be a useful addition to your program, but it certainly takes third place after weight training and metabolic conditioning.

 

Twice a week, you’ll be adding in a cardio session.

 

This should be moderate intensity – around an effort level 7 to 8 out of 10. It could be running, cycling, swimming, playing sports, or even a tough hill walk over rugged terrain wearing a rucksack.

 

Whatever you decide – it needs to have you panting and breaking a sweat.

 

 

Step 7 – Diet

 

As everyone’s calorie requirements and dietary preferences will be different, it’s impossible to give the “perfect diet”. Instead, it’s better to provide you with a template to which you can base your food choices around, and adjust serving sizes to suit your own bodyweight, goals and nutritional requirements.

 

Something nutrient-dense, and relatively easy to track and adjust as needed would be –

 

Breakfast – Omelette made with a mix of whole eggs and egg whites, with 3 servings of veggies, or 1 veggie and one fruit, plus whole-grain toast (if calories permit.)

 

Snack – Greek yoghurt, fromage frais or quark with 1-2 servings of fruit.

 

Lunch – Wholegrain wraps with chicken or tuna, 2-3 salad items, plus a small serving of nuts or peanut butter, or 1 tbsp. of dressing on the salad.

 

Snack – Protein bar

 

Dinner – 1 large serving of lean protein (chicken, turkey white fish or lean red meat) plus 2-4 servings of green veggies, plus 1-2 servings of fat. (A serving is one tablespoon of oil, 1 small portion of nuts, ½ an avocado, 1 slice of cheese, etc.)

 

Alternatively, you could ditch the added fat, and have a fatty protein source like salmon or lamb instead.

 

Those on higher calories can also add a serving of starch, or a small pudding (Under 300 calories.)

 

 

Step 8 – Adjusting

 

You need to take regular progress measures throughout your transformation – once a week is probably best. For this you need –

 

Bodyweight. (Weighed first thing in the morning – it may even be better to take 2 or 3 weigh-ins per week and calculate an average.)

Measurements around your waist, hips and thighs.

Progress photos – from the front, side and back.

 

How quickly you progress is once again dependent on where you’re starting from.

 

Already lean? You’ll see slower improvements in all of the above.

 

Starting out? Your progress will be fairly rapid.

 

As a rough guide, “good” progress would be –

 

A bodyweight drop of 1-2% per week

A waist decrease of 1-3% each week

A hip decrease of 1-3% each week

Noticeable picture changes every 2-3 weeks.

 

 

The Wrap Up – What to Expect

 

It can’t be stressed enough that 6 weeks may not be long enough for you to get your dream body.

 

But that’s not to say you can’t make some serious progress.

 

If you find you’re not hitting those measures of change from step 8, you can do one of two things –

 

Reduce Calories.
This is as simple as either knocking 50-150 calories from your allowance if you’re tracking, or maybe getting rid of 1-2 servings of grains or fats if you’re following a meal plan.

 

Add Exercise
Throw in an extra circuit in your metabolic workouts, add 20 minutes of steady state work after your weights sessions, or up your cardio from twice a week to three or four times per week.

 

The key to a really successful 6-week transformation is making sure you’re aggressive enough to see changes and push you forward to succeed, but also having fun, enjoying the ride, forming habits that last a lifetime, and remembering that you’re doing this to feel good about yourself – not to run your body into the ground and set yourself up for a drastic post-diet rebound.

BONUS!!!

Here a bunch of recipes we’ve put together you can have on your at home 6 week transformation!

Chicken Wraps

Curry

Pancake

Burger

Fill out my online form.

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Burn Fat Fast with a 7-Day Home Bootcamp Workout

bicycle crunches11 Burn Fat Fast with a 7 Day Home Bootcamp WorkoutHate the gym?

Sick of mopping up puddles of other peoples’ sweat?

Not too keen on waiting hours for equipment,
only to have some arrogant young buck in a
stringer vest ask to “work in” as he busts
out sets with terrible form, in between flexing his biceps in the mirror?

No, I can see why you wouldn’t be.

So how about running then?

A steady jog of an evening could be nice.

But then it’s still Winter.
It’s cold, it’s dark and it’s miserable.

Plus, running really isn’t the best option for fat loss.

In fact, it’s a shortcut to progress plateaus, and beat up joints.

So what’s the solution?
Get Lean, Slim and Fit at Home?

This might sound like one of those fancy,
over-enthusiastic American shopping channel adverts for a home gym system.

But the reality is, you really can burn fat fast at home with minimal equipment.

You’re probably seen bootcamps in your local park – well,
that’s the kind of approach we’re going for here.

These bootcamp-style sessions can be seriously effective for torching calories,
raising your metabolism, and getting you lean without even having to leave your own home.

They use minimal equipment
(in fact, all you need for this is a set of dumbbells,
a resistance band or two, and your own bodyweight.)

Plus, the added advantage of what we have here,
is that you get all the benefits of bootcamp training
without actually having to GO to a bootcamp. That means no sweat,
no mud, and no rain lashing against your face as you try to do burpees in a quagmire.
What’s the Plan?

This workout is designed to run for 7 days.

That doesn’t mean that you can ONLY run it for 7 days,
then have to switch – rather, it serves two purposes.

Firstly, it works really well if you repeat it for up
to a couple of months. Provided you’re gradually trying
to make it tougher (by using more weight, performing more
reps, or taking less rest) your body will still be challenged,
and carry on burning fat.

By setting it up as a 7-day plan though,
it also means you can just slot it in here and
there if you’re away from home for a week and need
something simple to do, if you’re a gym member who
wants a break from your sweatbox, or if your training
just needs a kick to get you going again.

You’ll train hard 4 days per week, and get 2 recovery sessions,
with 1 complete rest day.

Let’s take a closer look.

Schedule Overview

Here’s how the plan will run –

Monday – Workout A
Tuesday – Workout B
Wednesday – Recovery
Thursday – Workout C
Friday – Workout D
Saturday/ Sunday – 1 recovery workout and 1 complete rest day – your call as to which goes where.

Each session will work your whole body,
utilising a variety of rep ranges, and equipment.

Workouts A and C are largely strength-based,
while B and D are a little higher rep, designed to kick your cardio system into overdrive.
Workout A

A1) Reverse Dumbbell Lunges – x8 reps each leg
A2) Forward Dumbbell Lunges – x8 reps each leg
A3) Dumbbell Squats – x8 reps each leg
Perform A1, then straight into A2, then straight into A3, before resting
for 2-3 minutes, and repeating twice more.

This letter/number format is the same for all the other routines listed here.

B1) Standing Dumbbell Shoulder Press – x8-10
B2) Double Dumbbell Bent Over Row – x8-10

Perform 4 total rounds

C1) Press-ups (with your feet on a chair if normal press-ups are too easy) – x10-12
C2) Resistance Band Upright Rows – x15-20

Perform 4 total rounds

D1) Dumbbell Curls – x8-10
D2) Close-Grip Press-ups – To Failure

Perform 3 total rounds
Workout B

Set a timer and perform 30 seconds on each of the following –

A1) Bodyweight squats
A2) Burpees
A3) T-Raises
A4) V-Ups
A5) Russian Twists
A6) Cross Body Mountain Climbers

Rest 60 seconds and repeat 3 more times.

For the following, perform 10 reps of each, then 20, then 30, then 20,
before finishing with 10.

B1) Alternating high knees to opposite elbow
B2) Squat Thrusts
B3) Toe touches
B4) Lateral Lunges

 

Workout C

A1) Dumbbell Thrusters
Perform as many reps as you can in 5 minutes

B1) Dumbbell Press-Up Into Renegade Row – x8-10
B2) Plank – max time

Perform 3 total rounds

C1) Press-ups
C2) Band Pull-aparts

For the above, your goal is to get to 100 press-ups
(either regular ones, on your knees, or a tougher variation.)
Every time you have to take a break, perform 15 pull-aparts.
Ideally, you’ll reach your press-up target in 5 to 10 sets.

D1) Dumbbell Stiff-Legged Deadlifts – x10-12
D2) Turkish Get Up – x5 per side

Perform 3 total rounds.

Workout D

This workout is based around Tabatas.

A Tabata involves performing as many reps on an exercise as you can in 20 seconds,
taking a 10 second break, then going for 7 more rounds, so the total time for each
is 4 minutes (including rest.)

A1) Step Ups (Do the first 4 rounds with your left leg leading, and the last 4
rounds with the right leg, or alternate round by round.)

B1) Squat to Band Row (Secure your band around a door handle, hold it with arms
out straight, squat down, then row your arms in as you stand up.

C1) Dumbbell swings. Just like a kettlebell swing … but with a dumbbell!

D1) Hand to elbow plank.
Recovery Workouts

Your recovery workouts are all about burning a few extra calories and
keeping you ticking over, while at the same time allowing your body to recuperate and recover.

Try this simple circuit –

A1) BW squat – 12 reps
A2) BW lunges – 8 reps each leg
A3) Press-up (Any variation) – 8 reps
A4) Band row or Face Pull – 12 reps
A5) V-ups – 12 reps

Take 2-3 minutes break, and do 3 more rounds.

Finish up with 10 minutes of static stretching, focusing on your glutes,
pecs, lats, hip flexors, calves, quads and hamstrings.

And there you have it – a quick blitz fat blasting workout with nothing
but a dumbbell, and band and your own bodyweight.

So if your training’s stuck in a rut, you’re fed up of the January gym newbies,
or you just want to take things back to basics – you could do a lot worse than trying this.

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Your Legit 7-Day Detox

juice detox Your Legit 7 Day Detox

 

Around this time of year, we’re bombarded with adverts for detox diets.

 

It seems that everyone is juicing, blending and blitzing their fruits and veggies in an attempt to cleanse their system.

 

People are banning meat, dairy, grains, gluten and added sugars from their diet with the hope of giving their digestive tract a clear out, feeling lighter and healthier, and giving weight loss a kick-start.

 

Not only that, but supplements are all the rage.

 

Pills, powders and potions that supposedly aid with the detoxification process.

 

All this sounds entirely plausible, and you may well be thinking about embarking on such a plan, especially when you’ve seen how friends and family have fared with the same approach.

 

Stop.

 

Don’t do anything before you read this.

 

Your typical detox is not only worthless (not to mention hideous to follow) it may actually be harming you.

 

Instead, browse on to find out how to really give your body an effective detox to burn fat, feel better  and get 2015 off to a great start over the next 7 days.

 

 

The Myth of Detoxing

 

Your body is pretty fantastic at detoxifying itself.

 

If you have healthy, functioning kidneys, liver and skin, it’s a pretty safe bet that your digestive system is working just fine, and you have absolutely no need to “cleanse” yourself.

 

This means, fortunately, that you can forget about such extreme detox approaches as living off fruit and vegetable smoothies, or meal replacement shakes.

 

This can only do one thing – make you miserable hungry as hell!

 

Even if you do stay the course, be that 3 days, 7 days, or a month, at some point you have to go back to eating “normally” and when this happens, the only thing you want to do is binge on all the foods you’ve been deprived of.

 

You might lose weight during your detox, but as soon as you eat real food again, you simply can’t stop, and before you know it, you’ve piled back on every pound you lost (and more) and feel worse than you did before starting.

 

Not here though.

 

See, the one benefit of detoxing on these extreme plans is that it does aid weight loss, and increases your intake of nutrient-dense foods (i.e. fruits and vegetables.) And these are both big advantages, and something many of us should be doing.

 

The good news is, however, that with this 7-day plan, you can get these benefits without the horrors of a typical detox.

 

 

The Detoxing Rules

 

Rather than a long list of foods you can’t eat, or a minuscule list of “approved” foods, this 7-day detox has a big list of tasty, healthy foods that you can eat at any meal, and suggestions on those foods you may wish to cut down on or avoid.

 

Here are the ground rules –

 

Eat 4 to 5 meals per day.

Every time you eat it should be a meal, not a snack. That means sitting down at a table to eat, and savouring your food.

Each meal needs a source of lean protein.

It also needs at least 2 servings of veggies (more is better too.)

You can consume 3 pieces of fruit per day.

Add a small serving of healthy fat (or switch your lean protein for a fatty one) to each meal.

Limit your consumption of grains, dairy, alcohol, added sugar and artificial ingredients.

Buy foods as close to their natural state as you can, and get the best your budget allows for.

Small amounts of dairy are okay in the form of cream, butter and cheese.

 

 

Sample Foods List

 

Lean Protein:

 

Chicken breast, turkey breast, extra lean cuts of beef and pork, all shellfish, white fish such as cod, tuna and haddock, egg whites, protein powder, venison, buffalo, ostrich, organ meat (liver, kidneys, etc.) elk.

 

Fatty Protein:

 

Oily fish (salmon, mackerel, sardines, etc.) fattier cuts of beef and pork, lamb, whole eggs.

 

Vegetables:

 

Any are fine. Avoid starches such as potatoes, sweet potatoes and parsnips, but aside from that, most are fine. Aim to include as wide a variety as possible, and get a variety of colours.

 

Fruits:

 

Low-sugar fruits work best, so think berries, nectarines, apples, melon and so on. Fruits like bananas, pineapple and mango are okay, but are higher in sugar and calories. Dried fruit and fruit juice should be avoided.

 

Healthy Fats:

 

All kinds of nut (Brazils, almonds, macadamias, walnuts, etc.) peanut/ almond/ cashew butter, olives and olive oil, avocado, grass-fed butter, coconut oil, nut oils.

 

 

Sample Days

 

This type of diet certainly does not have to be boring or mundane.

 

Heck, it’s actually enjoyable!

 

Check out a 2-day meal plan:

 

Day 1

 

Meal 1:

 

4 whole eggs, poached, served on a bed of spinach with a side of mushrooms and a bowl of blueberries.

 

Meal 2:

 

1 large chicken breast with a huge mixed salad (lettuce, cucumber, spring onion, tomatoes and carrot) with 1 chopped avocado.

 

Meal 3:

 

10 oz sirloin steak cooked in 1 tbsp butter with broccoli, asparagus and mange tout.

 

Meal 4:

 

Protein pudding, made by blending 1 scoop of whey protein powder, frozen berries, almond milk and 2 tbsps heavy cream.

 

 

Day 2

 

Meal 1:

 

Frittata made with 5 egg whites, 2 whole eggs and a sprinkling of goat cheese, plus courgette and onion.

 

Meal 2:

 

Chilli made with turkey thigh mince, tomatoes, peppers, carrot and chillies, served on a bed of cauliflower mash.

 

Meal 3:

 

Aubergines stuffed with lamb mince, accompanied by oven roasted kale chips with coconut oil.

 

Meal 4:

 

Chicken “wraps” – chicken breast served inside large cos lettuce leaves, with a dressing made from olive oil, mustard and chillies, sprinkled with a little grated cheese.

 

 

The Wrap Up

 

Run this style of eating for 7 days and then gradually reintroduce other healthy foods into your diet.

 

This could be in the form of a little dairy here and there, the odd serving of grains, or starchy vegetables.

 

The golden rule with all this is to eat until you’re satisfied. There’s no need to go hungry, but likewise, you can’t pile up your plate 5 times a day and expect to get the same benefits.

 

A handy “pro tip” is to make the most of seasonings, herbs and spices to jazz up your food.

 

And there you have it – a detox diet that doesn’t make you feel like garbage, force you to rely on fake foods, and actually lets you live your life while feeling healthier and torching the pounds.

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