I’m talking about the important stuff, headaches lethargy, weight gain and illness. If you know how to listen you can start formulating a better diet - one more suited to your body; one that is more suited to your genetic makeup. This is a tool that we use with our nutrition clients to help them become experts in what foods are good for them and moving them towards their goal and what foods are bad for
them. People are often surprised by which foods make them feel great, full for hours and full of energy.

This simple tool will also allow you to cut through all the rubbish that the press pushes on us calling it health and nutrition advice and enabling you to make an informed decision as to whether a food, or diet is actually good for you.

The tool that we use is called a daily check record sheet (DCR). It is a way of keeping a food diary but is more comprehensive than just writing your foods down. Here is a an example of a section of a daily check record sheet;

Hey, I hope that you day is going awesome,

One of the questions I get asked and emailed time and time again is;

What should I have to eat?

Now I know that this sounds like a really easy question to answer and I’m going to give you some guidelines at the end but I need to explain that it’s not as easy as it sounds.

Did you know that the failure rate for diets is about 80%?

Yep it’s a big failure rate and means that you need to ask WHY this happens?

You may have noticed with your friends, family or colleagues that one diet that works really well for someone makes someone else feel awful and actually gain weight.

Have you also noticed that when people participate in one size fits all guidelines their ailments do not improve in fact, they often get worse!

What do I mean by ailments? Headaches, muscle aches, digestive issues such as reflux, bloating, cramping, pains and IBS.

Again the word WHY springs to mind… They are on a diet, surely that means they are getting healthier!

The problem is that many diets are not healthy…. I know what you’re thinking…… “Thanks Keith, that’s great. I have come to your blog and all you have told me is what I knew already!”

Yep I know, it obvious that just eating cabbage or just drinking milk/soup or doing shakes is not healthy or cutting your calories down to 1000 per day and yes that is commonsense, but let’s look at the problem in a little more detail.

Hippocrates was an early observer of the importance of food to your health he equated food to medicine. Some foods can be toxic to your body, slowly poisoning you even though you may not be aware this happening, we call this a chronic degenerative pathways and is the reason why ‘one man’s food can be another man’s poison’ or for us one persons diet can be another persons poison!

Steak for instance makes some people feel really good and others feel really tired. I, myself start the day with a piece of steak as it will but me in a great mood and make me feel full of energy for the day, but I can’t give this guideline to someone else as their body might not like it! They could go the opposite way, tired and grumpy…..

One needs to eat to ones type!

I am, what’s known as a parasympathetic fast oxidiser….. Mmmmm sound complicated right, but this just describes how my metabolism is functioning at the moment. In reality it means basing my diet around carbohydrates would be a very BAD idea and difficult for me to stick to. I used to be a carbohydrate monster being a Personal Trainer and a competing Sportsman, it’s what I was told I had to eat for energy. (How wrong could they have been!) I was grumpy and tired almost all the time and never felt properly well and energised and I was in my early 20’s!

Once I started eating to my METABOLIC TYPE (MBT) or eating genetically correct foods for me I felt awesome having increased, sustained energy, maintaining a lower body fat percentage and all the little aches and pains that I was suffering from in my gut cleared up.

Eating to your MBT is possibly the single most important thing you could do to gain and maintain a healthy weight and overcome health issues at the same time.

Click here to find out your metabolic type and how to implement it into your life

Here are 7 top tips to get you started in the right direction.

1. Experiment with your food and listen to what your body is telling you about it. Have a day where you eat Carbs at each meal, a day where you eat lean protein at each meal and a day where you eat a high fat content at each meal. 2 hours after each meal ask yourself, how do I feel? Full/hungry, tired/energised, grumpy/happy etc. You’ll soon find out which foods make you feel the best and therefore what to eat at each meal to get the best results for you. This is far from your metabolic type but is a place to start before you come on the nutrition course with us.
2. Base your diet around real whole foods. Meat, fish, vegetables, nuts and a small amount of fruit.
3. Avoid processed foods, grains and COW’s dairy for at least 7 days. Add cows dairy back in on its own and see how you feel and then try adding in SMALL amounts of grain and see how you feel.
4. Sip water throughout the day. Although this will not directly help you to lose weight it will help your detoxification systems which will help your weight loss. It has also been shown to reduce the symptoms of back pain, arthritic pain and digestive issues.
5. Get some fresh air and sunshine everyday
6. Exercise at least 3 x per week at a high intensity
7. Come on the nutrition course and learn a little bit about how food works in the body so that you are in control of hunger, cravings and your weight loss rather than them being in control of you.

Committed to your success

Keith, Clare and the Team

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

[http://www.youtube.com/watch?v=JHJ-kHpGrGk]

Film 2 The leg workout

[http://www.youtube.com/watch?v=AWm29o4hrqs]

Film 3 Core training

[http://www.youtube.com/watch?v=OKCvCbBiaVA]

Film 4 Fat burning CV workout

[http://www.youtube.com/watch?v=b8QGzTuOzrs]

Film 5 Stretch it out

[http://www.youtube.com/watch?v=31LmIICRYpU]

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

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

No excuses!

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

[http://www.youtube.com/watch?v=dPh_anEt9M0]

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

Keith