Getting It Right This Year

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There is a saying that goes….. ‘If you fail to plan then you are planning to fail!

The A-team never step out without a plan as Hannibal says, ‘He loves it when a plan comes together!’

This year I want you to feel the same I want you to love it because your plan has come together!

But first you have to plan!

Start with a blank sheet of paper and decide what it is you want to achieve, what are your goals.

Now decide on a time frame for achieving them.

And finally for this section ask yourself, ‘is this goal of mine realistic in this time frame I have set? ‘

Once you have done the above you have completed step 1 you should be able to feel the beginning sparks of success.

By placing your goals down in black and white you have made a map but this is not good unless we have a route to follow to get to our destination.

Planning the route is the hardest part but is the most important. Everyone gets excited by their goal but you don’t have the steps or route to get to your destination you’re likely to get lost on the way.

New sheet of paper required I think or if your green you can write on the back.

I want you to write all the things that you will need to do to achieve the goal. Group them under different headings so that you understand all that is involved in achieving your goals. As you know absolute training is all about healthy weight loss. So if your goal was to lose weight then your headings and list might look a little bit like this:

 Diet

  • Plan day by day what to eat
  • Make a shopping list
  • Clear the cupboards of all crap food
  • Etc etc etc

 Exercise

  • Decide what type of exercise I want to do
  • Find classes or get a membership
  • Place into my diary with the same importance as a business meeting my training days and times

 Motivation

Identify all factors that could cause you to have a decrease in motivation.

  • Slow results
  • No results
  • Busy at work
  • etc

 Support

Build yourself a support network.

  • Get a training partner
  • Keep a food diary with a friend and compare
  • Tell people your goals and time frame and ask tem to help you when you are out with them buy not forcing you to have coffee and a cake or to have that sweet, sticky pudding etc.

Build yourself a strategy for coping with any problems that might appear. For instance always keep nuts in your desk or car, so that if a meeting over runs you have a healthy snack to get you through rather then hitting the garage and a chocolate bar!

Become a member of the A-team and Plan to succeed as ‘I pity the fool’ who doesn’t have plan!

We are here for you every step of the way if you need help with the planning or execution just call or email.

Committed to your success

Keith and Clare

01494 783 685

info@absolute-training.com

Soya, Friend or Foe?

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Before you launch into my take on Soya and Soya products, I have to apologise…. There are no pictures in this one and there is a bit of reading to do.

I often take people off cows dairy for a period of time when I work with them due to the high levels of adverse reactions it causes. Many people are reacting to dairy and they don’t even know it and it’s therefore a stressor and a blocking factor to their weight loss efforts or their desire to be healthier.

The first thing that people often say when I get them off the dairy is whether they should go out and buy a dairy substitute such as soya.

There are substitutes that you can use such as almond milk, (remember none of the milk substitutes taste the same as milk), but soya is NOT a substitute that I would recommend.

There are many people who come to me who have already taken out dairy and they can wait to tell me how they are making good choices as they use soya instead. Yep thats right I then take them off this as well but…. Why

Why don’t I like soya products? Why can I not recommend them to you?

Lets start with dispelling a myth about soya and Asian cultures;

Myth – Asians Consume large amounts of soya based foods and have done for 1000′s of years and it’s healthy for them!

Truth – Average consumption is about 2 teaspoonfuls per day in Japan and China. It is consumed as a condiment and NOT as a replacement for animal proteins in a meal. Soya has been used in China from about 1134BC but they ONLY consumed it once it had been fermented making tempeh, natto and tamari.

Fermenting soya makes it healthful and eliminates all the problem causing elements that are found in soya.

The soya we use in this country has NOT been fermented. It is a highly processed ‘food’.

Unfermented processed soya food has the following problems;

  • When soya is digested, a by product is made called phytic acid. Phytic acid disrupts the assimilation of the minerals calcium, magnesium, copper iron and zinc. It’s worth knowing that high phytate diets have caused growth problems in children. Other foods also release phytic acid but it can be neutralised by soaking, sprouting, slow cooking or fermentation.
  • Soya releases substances that can act like hormones in our bodies called phytoestrogens. This can disrupt endocrine function (hormone function), leading to infertility and breast cancer. Phytoestrogens are also antithyroid agents which can cause hypothyroid conditions and thyroid cancer. Autoimmune conditions of the thyroid have a strong link with infants that have been fed a soya formula.
  • The Vitamin B12 analogues that are found in soya are not usable, we cannot absorb it. These forms of vitamin B12 do in fact increase the bodies need for vitamin B12. The consumption of soya also increases the bodies need for vitamin D. In a country where most people are deficient in Vitamin D we don’t want to be eating anything that causes further requirements for it.
  • Soya products often have higher levels of aluminium in them which is toxic to us effecting both the kidneys and the nervous system.
  • Many people are now aware of, and trying to avoid, a product call monosodiumglutimate (MSG). This is a substance that is formed during the processing process of soya and many soya products have extra MSG added to them.
  • Further more the processing process of soya requires the soya to be heated to high temperatures. This part of the process denatures the proteins. Your body does not recognise the proteins and they will therefore place stress on your digestive system; possibly even your immune system as your body works out what to do with them. This stress could lead to inflammation in your gut over time causing you digestive problems possibly even IBS symptoms or if your immune systems involved you may find an increase or the development of allergies over time.
  • Finally for this article the processing of soya also leads to a nasty chemicals called lysinealanine being formed. This substance is carcinogenic nitrosamine and to be avoided!.

So the question is, do you really want to eat it?

You may be a cynical sort and are thinking to yourself… It does not seem to be harming me or just plain and simply… Prove it Tucker, show me some proof.

I understand and so right here I have included studies and references for you viewing pleasure. So please once you have been convinced, for me and for you…. Stop eating soya.

Committed to your success

Keith and Clare

Sources and references;

Studies showing the adverse effects of soy 1939 – 2008

 

Studies showing the adverse effects of isoflavones 1950 – 2010

Even if none of this completely convinces you…. I have only one question to ask; If there is doubt why take the risk?

Good health to you

You getting to know…you!

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What is the best diet for you to follow, a high protein one, smoothies shakes and juices, a high carbohydrate diet or a balanced diet….

What is a balanced diet and who is it balanced for? Is a balance diet the same for an Eskimo as it is for a Tropical Rain Forest Indian?

There is so much information out there and so much of it conflicting. To really find the right diet for your genetics you need to do a metabolic typing test which we can run for you (£50), but you can start right away by using the information we have given you in the previous post and combine it with the  information in this one.

Below you will find a table with different types of diets in. The first day is a carbohydrate diet, the second a balanced diet and the third a higher fat diet.

Using the daily check record (DCR) sheets that we provided in the previous article and using this meal plan you should be able to determine which food plan makes you feel and perform at your best and therefore how to balance your diet for optimum results.

In the table you will find a 3 day meal plan for each diet type. Eat to a specific type for the 3 days keeping a DCR for meal so that you can determine which is the right style of eating plan for you.

Carbohydrate Meals
Breakfasts
Whole grain cereal with whole milk Whole meal toast with butter – 1 piece of fruit – 1 glass of mineral water Bowl of porridge – Whole meal toast with butter – Grapes or strawberries or raspberries – 1 glass of mineral water Smoothie – 1 banana, desert spoon of honey, 1/3 glass of coconut milk, low fat yogurt – 1 glass of mineral water
Lunches
Ham or turkey in whole meal bread with lettuce, tomato, cucumber – Cereal/fruit bar – 1 glass of mineral water Chicken soup with broccoli, cabbage, onion, potatoes, rice – 1 slice of wholemeal bread – 1 glass of mineral water Tuna, leafy salad, tomatoes, croutons – Low fat cheese, Baked potato – Piece of fruit – 1 glass of mineral water
Dinners
Baked potato, coleslaw, green salad, olive oil dressing – Low fat yogurt – 1 glass of mineral water Stir fried chicken or pork with bean sprouts, celery, tomatoes, onion, broccoli, peppers and rice – Cereal / fruit bar – 1 glass of mineral water Cod steak, boiled vegetables, boiled potatoes – Fruit salad – 1 glass of mineral water

Protein Meals
Breakfasts
3 rashers of bacon with rind cut off, scrambled eggs in butter – 1 glass of full fat milk – ½ a banana 2 kipper fillets – 1 soft boiled egg – 1 glass of milk Ham omelette, 2 tomatoes, mushrooms – 1 glass mineral water
Lunches
2/3 high quality burger patties, mushrooms, peas – 1 glass mineral water Large lean steak, salad leaves – Low fat yogurt  – 1 glass of milk Prawns/shellfish/tuna salad, low fat mayonnaise/cheese – 1 glass mineral water
Dinners
Grilled/baked salmon, spinach and broccoli – Hand full of nuts – 1 glass mineral water Mixed grill (burger, lean bacon, low fat sausage, tomato and mushrooms – Piece of fruit – 1 glass mineral water Lentil and chick pea soup – Chicken salad – Nut bar – 1 glass mineral water

Protein and Fat Meals
Breakfasts
Chicken liver pate on a thin slice of whole grain toast, 2 sausages – 1 glass mineral water Cheese omelette with 2 eggs and 4 slices of cheese – 1/2 sausage – 1 glass mineral water Smoothie – ½ banana, 1 tea spoon honey, 1 raw egg, ½ glass coconut milk – 1 glass mineral water
Lunches
Chicken and bacon salad, grated cheese, olives – Hand full of nuts and seeds – 1 glass mineral water Beef chilli, 2 table spoons of rice, melted cheese and sourer cream – 1 Glass mineral water Fried liver, potatoes fried in butter, Mushrooms – Full fat yogurt – 1 glass mineral water
Dinners
Grilled steak, buttered peas and sweet corn. Mashed avocado with olive oil and balsamic vinegar – 1 glass mineral water Thai green curry made from chicken thighs, with coconut milk, green beans, cashew nuts, 2 table spoons of rice – 1 glass mineral water Fried liver, fried potatoes in butter, mushrooms – Full fat yogurt – 1 glass mineral water

So, next step, plan your meals for the week, make a shopping list and then the best bit… EAT the FOOD and find out what the best meal plan is for you.

Remember we are always at the end of the Phone or email to help

Committed to your success

Keith

Article 1 – How Does Food Make You Feel

Article 2 – What do my food reactions mean

 

 

 

What do my food reactions mean?

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If you are using a daily check record sheet (DCR), as mentioned in the previous post to track how your meals are reacting in your body and whether they are good for you or not it is very important for you to understand what different reactions may mean.

Some reactions mean that there is too much protein in your meal other reactions mean there is to much carbohydrate (or sugar) in your meal.

To keep this article short and simple, proteins are animal products such as meat, fish and dairy and carbohydrates are vegetables, fruit, rice, pasta, bread, cake and sweets. Fats are Cheese, full fat milk and oils such as olive oil or coconut oil and butter.

Below are specific food reactions and what they mean.  The DCR can be used to gauge the effectiveness of any meal in providing your body with energy and the nutrients it needs to keep you feeling full and happy.

Too much protein

  • Lethargy, sleepy, Depressed
  • Mentally sluggish / slow
  • Heavy feelings in your gut
  • Full but still hungry
  • Sweet cravings
  • Cravings for caffeinated beverages or foods

 

Too Much Carbohydrate

  • Tired but wired
  • Nervous energy
  • Energy highs and lows
  • Jumpy mind / ADHD type behaviour
  • Headaches, anxiety
  • Not satisfied / Get hungry quickly
  • Fat / Protein cravings
  • Sweet cravings

If you missed the first post on using the DCRs Click Here. Remember to fill in the daily check record sheet (DCR) 1.5 hours to 2 hours after every meal and with in a week you will have a good idea of which meals gave you energy and made you healthier and which meals tanked you out!

Committed to your success

Keith and Clare

Boot camp indoor workout January 2010

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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

Angie White

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Angie whiteHey 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
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