True Life Client Results

I recently prepared a Report for a client detailing her progress to date, I thought it would be worth sharing, I have removed her name to maintain client confidentiality:

Prepared by: Stephen Davies

 Progress Report for Bxxxx

 Bxxxx is a 68 year old female, Bxxxx started a 1to1 Personal Training programme in September 2008, at that time her weight was 204lbs and her measurements totalled 195.5” (see table below for break down). Her BMI was 32.3 which falls in the obese categorisation.

We started training once a week for 50 minutes at a time; this was increased to 2 sessions per week in March 2009.

  When we initially started training Bxxx found it difficult to maintain a constant work rate for longer than 5 minutes at a time, without feeling out of breath and increased pain in her right knee, overtime we have strengthened the leg and knee area and Bxxx is now able to undertake squats and running without suffering any knee pain, she is also able to maintain a high intensity work rate for the full 50 minutes.

 On the 27^th October 2009 her weight was 178lbs, a weight loss of  26lbs, which is a steady weight loss across the period of training, Her total measurement are now 173.25”, reflecting a loss of  22.25” (see table below for break down), and her BMI has fallen to 28.8, which has moved Bxxx into the Overweight category. Although Bxxxx has made massive strides forward I feel she could have achieved a little more to reflect the hard work she puts in during the training, we have discussed, and agreed that Bxxxx will keep a food diary, so we can analyse her eating habits in more detail. (update: I weighed Bxxx this week and she has lost an additional 3lbs, in 1 week, since keeping a food diary).

 In July, I introduced walking into the programme on a regular basis, with the intention of building up to some running, Bxxxx has done exceptionally well with this, and we now walk/run once every week, Bxxx is now completing a brisk 35 minute walk followed by 1.4km of continuous running, and we increase this every week, which is superb.

 Her functional fitness has improved immensely, so activities in every day life have become easier and more enjoyable, like keeping up with the grand children, gardening, training her dogs etc.

 Overall all I am very pleased with Bxxx’s progress, and more importantly I know she is happy with her own achievements to date.

Arm	Chest	Waist	Hips	Thigh	Mid Thigh
14	43.5	42	48	26	22
12.25	39.5	37	41	24.5	19

 

Negative Calories

I recently blogged regarding negative calories in food, ie Food that requires more calories to digest, than are contained within them. So you end up with negative calories, which has to be a great thing!!!! Well here is a book with recipes and list etc of all the great negative calorie foods available. Click Here  and take a look

 

Liverpool 10Km Run

I ran the Liverpool 10km last Sunday, it was a decent event, started on time, a couple of thousand runners (at a guess). It is staged in and around Sefton Park, which is a good setting, it was well organised and managed,although there seemed very very long queues for the toilets. There where lane closures etc, just a pitty more people don’t participate. My wife competed in the Manchester 10km earlier this year and that was a much bigger event. Why are there not more entrants in Liverpool? Is it the advertising? interest? etc The more that enter the bigger the event comes and so the better the facilities, etc. It was good to see many people running for charity and well done to all who took part. When I got back to the car there was a flyer for the Southport 10km a week on Sunday, so I have signed up for that. I know have a goal to run a sub 40min 10Km, so will be entering a few races over the coming months, to see if I can crack it. As I tell all my clients, have a SMART goal, rather than a general unmeasurable goal, otherwise how do you know if you are on the right track and have achieved it? Hopefully a few more of you will set a goal, maybe look up a race somewhere and enter, it is a great feeling to achieve!

 

800 calories in 1 HOUR!

Over the last year kickboxing has become one of the most popular forms of fitness training I teach to my clients. The reason for this is, you get a great cardiovascular and resistance workout and learn valuable self-defence skills at the same time, as well as it been great fun. Like boxing classes, that have become more popular. Fitness kickboxing offers the opportunity to train like a real kickboxer, gaining all the benefits without having to get in the ring. Studies conducted in the USA have revealed that a 45 – 60 minute kickboxing session can burn off 600 – 800 calories. You can have this benefit and learn the skills with a Personal Trainer from Fit to you. In addition to the weight loss, you are building lean muscle which raises your metabolism burning calories at rest and toning the whole body. The kickboxing exercises concentrate on the thighs, hips and buttocks unlike any other workout. By utilising partner training you get the increased motivation and commitment that makes it ideal for couples wanting to workout together or with your personal trainer. Unlike the traditional aerobics class where everyone worksat the same pace, your intensity is determined by you and your trainer. The use of focus pads provides a tremendous form of resistance training that again builds lean muscle and has the additional perk of incresing bone density. The mental aspect of the training build self confidence knowing that you can defend yourself as well as a stress reliever being able to blow of some steam after a long day. The stretching exercises enhance flexibility and range of motion that are crucial in our everyday lives. Kickboxing is also a great way to improve agility, endurance and coordination to carry over to other sports. So why not get all these benefits and give it a go, contact fit to you through the website or call.

 

Marketing Ideas Needed

I’ve been a bit quite on the posting front over the last couple of weeks, seem to have been really busy, without achieving to much, and not alot to show for it. starting to rethink my advertising strategy, again! having had the website improved and seen some dramatic results with my clients on the Drop A Dress Size  guaranteed programme, I don’t seem to be able to get the message out on what you can achieve. Surely if people knew they would sign up!….wouldn’t they?

Anyway if any one has any great marketing ideas, systems or proven knowledge, I sure would appreciate it.

Thanks

 

Weight Loss – Negative Calories

This is an article I read some time ago whilst in Canada and felt it was worth sharing;

The Winter Months are coming, and most of us will gain weight unless we have a strategy.

Blame the fact that most mammals gain weight over the winter due to colder temperatures or less daylight. The question remains, how do we avoid fattening up over the winter? Most attribute it to a lowering of metabolism; if so, how can we increase our metabolic rate in the winter months to minimize fat gain?
Metabolism is a combination of physical and chemical processes that are responsible for regulating and maintaining your body health. All of the nutrients responsible for these processes come from your diet. Your metabolic rate is the amount of calories you expend every day.
Three factors determine your total metabolic rate. The Basal Metabolic Rate (BMR) is the rate your body uses energy for vital body processes. The rate you burn energy during physical activity and the rate you use energy during digestion of food are the two other factors factors involved in your total metabollic rate.
Research has proven that in order to either lose fat mass or maintain your current state, your metabolic rate and calorie expenditure should be equal or more than the amount of daily calories you consume. If you accomplish several days of this negative imbalance, it is likely that you will lose body fat.
The notion of consuming certain foods that increase metabolism has some validity. Research has shown that chili peppers and spicy foods increases metabolism, but only slightly and only for a short period of time. Even green tea has been investigated, but researchers concluded that normal amounts would have no effect on losing fat mass. There are no foods that have been scientifically proven to increase your metabolic rate enough to shed unwanted pounds.
The entire process of eating food in general does increase metabolism. Therefore, eating frequently but small amounts is more advantageous than eating two or three larger meals per day. Furthermore, protein requires about twenty-five percent more energy to digest when compared to most carbohydrates and could be part of the explanation why high protein diets tend to have better weight loss results. However, there are some carbohydrates that are termed as negative-calorie foods. These foods use more calories to digest than the calories the foods actually contain! For instance, a 25 calorie piece of broccoli (100grams) requires 80 calories to digest, resulting in a net loss of fifty-five calories. In fact, a large number of foods combine low calories, delicious taste, and excellent negative calorie properties. Some of these natural foods are asparagus, apples, beets, berries, brocolli, cabbage, carrots, cauliflower, celery, chillies, cucumber, garlic, lettuce, grapefruit, lemons, mangos, onions, oranges, papayas, pineapples, spinach, turnips, zucchini, to name a few.
Of course, exercise must be mentioned as a major factor that will increase metabolism. Specifically, the higher the intensity and the amount of time spent at high intensity, the greater the metabolic rate will be elevated and the longer it will remain high. Simply monitor your heart rate after an easy sixty minute run, versus a ten kilometre running race, pushing your physiological limits.
Resistance training also increases metabolic activity and is responsible for maintaining and gaining muscle mass.Muscle tissue burns calories at rest. Even when not formally exercising, activating muscles by fidgeting, walking around, or wiggling your toes and fingers while watching TV increases your metabolic rate. So always keep moving!
The science is clear on how to ward off unwanted fat. Bottom line; you must focus on low calorie foods, eat them often in the day, but ensure that adequate protein and essential fats are consumed. Couple this eating strategy with regular exercise, pushing the intensity, and you have the formula to stay trim over the winter.

This article was originally published in IMPACT Magazine in February 2008 and written by Calvin Zaryski.

 

Super Porridge

Super Porridge Recipe

1/2 cup of Oats (Scottish)
1 cup water
1 egg
1 tbs flax seed
honey
10 Almond nuts
10 Pecan nuts (crushed)
1 heaped tbs of whey protein

whisk the egg in a large microwave bowl
add the oats and water and mix thoroughly
microwave for 2min 20secs
remove and mix well add the nuts, flaxseed, whey protein and honey (to taste) mix well, add more water if required
microwave for 1min 1min 10 secs
then mix well, and add more water if required
microwave for 1min 10 secs
and eat up

If you feel reqally hungry slice a banana and put on top with a couple of tbs of live/natural yoghurt.

You can also replace the water with milk it makes it a very smooth, creamy porridge.

It will fill you up, kickstart your metabolism and deliver low GI carbs, protein and those infamous good fats omega 3 and 6, so give it a go.

For more eating and nutrition ideas visit the fittoyou website

 

Don’t put it off!

This morning one of my long term clients started training again after a two week break. She hasn’t been on holiday though, she has been recovering from an operation and although she is still a little sore we are able to tailor her training program around this. So she still gets all the benefits and gets closer to her targets.
So it is never to soon to start your journey towards a fitter you, so don’t put it off, the sooner you start the sooner you feel the benefits and achieve all your goals.

 

Apple ipod blog

I am writing this blog via an ipod touch Thought I would give this a try after Reading a blog that stephen fry had done via his iPhone. It is so easy to set up and use it is very good and you can include photos as well, although I haven’t tried that yet.
Hope everyone on my drop a dress size programme is sticking to the food rules. I know it is difficult especially with the weekend looming, but you have done so well over the last 3 weeks and are all well on the way (if not already) there with your dress size target. So stay focused and I will keep supporting you all the way. Well done to those who have already achieved, this is all bonus now. If you want to learn more about this Guaranteed Programme, then visit http://www.fittoyou.co.uk and see the newly upgraded website.

 

5 a day helps you work, rest and lose weight

We all know we should eat 5 portions offruit and vegetables every day, but why? Well here are 6 good reasons for starters:

 ü      They are packed with vitamins and minerals

ü      They can help you maintain a healthy weight

ü      They are an excellent source of fibre and antioxidants

ü      They help reduce the risk of heart disease, stroke and some cancers.

ü      They taste delicious and there’s so much variety to choose from

ü      They are portable, easy to prepare and are great for snacks.

 Initially this can seem alot, but with a bit of planning is easily achievable, and the benefits will help you look and feel great inside and out.

Here are a few ideas to help you achieve your 5 a day, and remember you can always eat more, when I lived in Canada they recommended upto 8 portion a day, so feel free to eat a bit extra.

So a quick snack, this gives you 2 portions of your 5 a day, all you need is 1 carrot and half a red pepper, wash them, slice them, seeds out of the pepper, peel the carrot, cut all into sticks and eat them, its that easy. 

Homemade Fruit salad, this is enough for 2 people and will deliver 3 portions of your 5 a day (you can always make it and save half for tommorrow you will need 1 apple, 7 strawberries 2 kiwi fruits, 1 handful of sultanas, 7 slices of tinned peaches, 1 glass of apple juice. Wash, peel (were needed) chop everything into bite size pieces, mix together in a bowl, pour on apple juice, and keep in fridge, covered, until you want it, how easy can it be.

You can stir fry vegetables, take a banana to work, put extra kidney beans in your chilli, make a tasty salad, make up a fruit smoothy – water, fruit (I use frozen mixed fruits from the supermarket) add some natural yoghurt and blend, etc….there really is no excuse for not getting your 5 a day. For more great food tips visit http://www.fittoyou.co.uk/eat_fit.htm you can find articles, eat this not that, and weigh loss ideas.

Did you know : Olives contain just 3 calories each as well as wrinkle busting vitamin E and anti-inflammatory antioxidants that can help protect against heart disease!