The process below is one that we use with our client once we know what their metabolic type is and they have got used to their diet plans. This is a fine tuning process designed to get your fat protein and carbohydrate (Macronutrient), level just right for you.

MOST people following the system below lose between 2 and 8lb in the first week. This will slow to a stead 1 to 2lb per week if you follow the process properly. Weight loss usually stops dropping off after about 1 – 2.5 stone has been lost, at this point if you have more to lose you will need to look a bit deeper at your body and what is and is not working properly inside. The same goes if you have NO weight loss. If when you do diets you don’t lose weight it’s time to find out WHY.

Step 1

Cut the Crap and drink more water, but you knew this already right?

Always remember that ‘nothing does what water does inside your body’. Your body uses about 4oz of water every 30 mins just to run your metabolism. Most chronic illnesses and diseases have a dehydration component to them. For instance joint ware and tear, coronary heart disease or even something simple things you may suffer everday…. Fatigue headaches etc.

Do not count tea, coffee, fruit juices etc etc etc as water… Just drink water with nothing with it and give you body a break.

I need you to drink about 1.5liters of water sipped throughout the day.

Remember water is also important for detoxification and liver function, after the Christmas excess I need to detox and wash through my liver, how about you?

Step 2

Is to with draw starchy carbohydrates for 7 days. We call this a starch detox. I want to keep this short so I’m not going to head into the biochemistry of why this works, I’ll save that for another time, the short version is that it allows the cells with in your body the opportunity to burn fat without carbohydrates getting in the way.

Here is the list of what you need to remove for your 7 day detox;

 Rules of the Starch Detox

1. No starchy fruits or vegetables
2. Root and starchy vegetables – carrots – turnip – swede – beet root – chickpeas – sweet corn – etc
3. Beans – lentils
4. Rice brown or white
5. Potatoes
6. Bananas
7. No Cows Dairy (Goats, Sheep’s, Buffalos are all fine)
8. No processed foods – microwavable meals – pasta – pastries – pies
9. Artificial / non foods – sweeteners – flavourings and preservatives
10. No grain or grain products – cereals – bread –  baked goods
11. NO Sugar
12. No chocolate unless is 85% or above
13. No alcohol
14. No Caffeine
15. Soya

During this period you may experience the following symptoms;

• Headaches
• Cough, cold, aches and pains (flu like symptoms)
• Cravings
• Depression
• Spots and skin disruption
• Changes in bowel habits

Step 3

So, what do you eat?

All meals should be based around having 30% protein, (meat, fish or eggs). 25% fat and then 45% of your plate should be non-starchy vegetables.

When I say all meal I do mean ALL meals, Breakfast lunch and dinner. There is not point trying to rebalance yourself at a cellular level if you keep have cereal or toast for breakfast.

Step 4

7 days later…..

You may have had a bit of a rough ride but are now feeling awesome OR you may still not be feeling at your best.

Lets see if we can either make you feel ‘even’ better or make you feel… better!

I still want to keep away from the powerful carbohydrates such as rice, potatoes, bread and pasta but I want you to carefully add in starchy vegetables these are root vegetables.

The table below will show you how:

As in the table above you add in carbohydrates one tablespoon full at a time starting on day one at dinner. The following day have starchy carbs at both lunch and dinner and then on day 3 a tablespoon full at breakfast, lunch and dinner. You then add more starch day by day at each meal.

You should feel better and better. As soon as you don’t feel better and in fact feel worse decrease the amount of carbs back to where you were when you were feeling great.

If you felt worse the moment you added in starchy carbs then go back to low carb veg so that you can keep feeling great.

Step 5

Once you have found your correct Macronutrient balance it time to add in some more NUTRITION. This is best done in the form of superfoods. Below is a list of superfoods for you to try.

Sprouted beans, seeds and nuts

Wheat grass

Barley grass

Chorella

Spirilina

Aloe vera

Follow the process and you will have weight loss and after a small and short process of detoxification energy and even regulated moods and weight loss.

If you have any problems or want more information than contact us

Happy new YOU!

Committed to your success

Keith Tucker and Clare Valvona

01494 783 685

info@absolute-training.com

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

Once you have your diet right i.e you know and are eating to your metabolic type, there are 4 fundamentals to nutritional therapy that you need to optimise. Get these right along with your diet and you should not need to count calories or do anything extreme. You should get healthier, thinner, and sexier with more energy, strong hair and nails and clear skin if after following your metabolic type and maximising the list below you are not moving in the right direction it is time for you to look a bit deeper and possibly get some lab tests done, NOT cut calories!

These 4 fundamentals are;

1. Hydration
2. Digestion
3. Assimilation
4. Elimination

Hydration

Are you drinking 1.5 to 2 litres of water per day? Rain or shine the basic Metabolic processes that occur in each of your 3 trillion cells require 4oz of pure water every 30 mins to run efficiently! ‘Remember nothing does what water does in your body!’ So fruit juice, tea and coffee don’t count as they all require further metabolic process to retrieve the water or to digest and assimilate them to get the nutrients out of them.

Bottled water is generally better than tap water but if you want to go one step further then look into getting a reverse osmosis water filter here;

www.healthy-house.co.uk

At this site you can get many other health products I recommend spending some time going through it and making a shopping list so that over time you can reduce all the blocking factors to your health that reside in your environment. First steps though, the water you drink and shower/wash in!

Digestion

‘You are what you eat!’

Is this a true statement?

Personally I think it’s a great line to get people to start thinking about food and what they are placing in their mouths but is it accurate…… NO.

You are only what you can DIGEST and ASSIMILATE, in other words, you are what you can break down and absorb into your blood stream and therefore use to build and fuel your body. You can eat the healthiest organic foods and take the best supplements but if you don’t have the digestive capacity to break stuff down into small enough elements so that they can pass through the wall of your small intestine then it really does not matter and you are probably waisting your money.

With this in mind we started to talk about supplementation primarily Hydrochloric acid (HCL) and digestive enzymes.

The stomach’s ability to produce HCL and pepsin is often inadequate.  It is affected by high carbohydrate diets, medication; particularly pain relief meds and allergy medication and it also reduces with age.

You will often hear people refer to this or that as the bodies first line of defence against parasites, bacteria, viruses, yeast, mould and fungi. The first step in your defence against invaders is the acidic condition of your stomach as most can’t survive the low pH of this environment.

HCL helps in the digestion of proteins along with pepsin so that it can be ASSIMILATED by the intestines. If too larger protein molecules are absorbed by your intestines then you immune system is called into action. This can lead to allergies such as hay fever or if you have continued exposure you could end up with an autoimmune disease.

HCL also triggers the pyloric sphincter to open (exit of the stomach), so that the pre-digested contents can pass into the small intestine. The pyloric sphincter is pH (acid/alkaline) sensitive. This means that it only opens when the pH of the stomach gets low enough or acidic enough.

Inadequate HCL causes many health problems and is a very important issue that is not addressed by mainstream diets, doctors or many other health professionals. As this is a big issue, a root cause of disease, we will be talking about HCL, HCL supplementation and a condition called hydrochloride in the future.

But in a nut shell…. If you don’t have enough HCL you can’t provide the right environment to maximise digestion, if you can’t maximise the breaking down of food you CANNOT therefore maximise assimilation which means you can’t give your body the nutrition that it needs. As you can see from this, inadequate HCL can be one of the root causes of all disease.

Digestive Enzymes

Breaking down food particles into small enough pieces that they can pass through the wall of your small intestine and be assimilated into the body. We have a finite ability to produce enzymes but have many environmental factors that inhibit or use up our enzyme capacity. Taking a digestive enzyme is beneficial as it will relieve the stress on our bodies digestive capacity as well as slowing the use of our enzymic capacity.

Digestive enzymes should not be taken with your meal, unless otherwise directed they should be taken about 20 minutes after eating.

I think that that’s probably enough information for one post. We’ll cover probiotic and elimination real soon.

If you’re struggling with your diet or your health then contact me for a free consultation.

Committed to your health and success

Keith, Clare and the Absolute Training team.

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

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.

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

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

I hope your feeling on top form and not suffering from any of the problems below, but if you are these symptoms could point to a more sinister problem called adrenal fatigue, which could be scuppering your weight loss, motivation or even causing you depression.

Put a mental circle around any of the below that you are suffering from;

• Difficulty getting up in the morning don’t really get going until 10am
• Continuing fatigue that’s not relieved by sleep
• Craving for salt or salty foods
• Lethargy
• Feeling that everyday tasks required an increasing amount of energy to complete
• Decreased sex drive
• Decreasing ability to handle stress
• Increased time to recover from injury or illness
• Light headed when standing up quickly
• Mild depression
• Decreased enjoyment or happiness with life
• Increased PMS
• Symptoms increase if meals are skipped or inadequate
• Thoughts are more fuzzy and less focussed
• Memory less accurate
• Decreased intolerance
• Afternoon low between 3 and 4pm
• Feel great after your evening meal
• Decreased productivity

If you have circled several there is a chance that you may have an adrenal problem getting in the way of your health, getting the most out of your life and your weight loss.

One more question;

Are you putting on weight round your middle giving you a spare tire or the, I swallowed a beach ball look?

Your adrenal glands produce hormones that enable you to handle the stresses of everyday life, from handling inflammation to keeping your blood sugar in check.

Adrenal fatigue often = Weight Gain

Adrenal glands produce cortisol in response to stress demands on the body. If the stress demands are too high for too long the adrenal glands can become fatigued. When they become fatigued you may start to suffer some of the above symptoms, many of them are due to low blood sugar, hypoglycaemia caused by low cortisol levels due to the fatigue. Low blood sugar in its self is a stressful situation for the body further draining your adrenals.

If you are in this situation you are probably reaching for high calorie foods and drinks to pick you up, coffee, cola, sugary foods. These foods all drive the adrenals leading to further exhaustion. These foods are also highly fattening leading to weight gain. To much cortisol can also lead to weight gain, when eating and drinking stimulants you give your adrenals a good kick causing the to produce to much cortisol for a short while, this leads to further fat stores around your middle!!!!

The road to recovery

Recovery is simple but not easy!

Step one is to seek dietary advice, NOT calorific intake advice! You need to be eating to your metabolic type or keeping a balance of fat protein and carbohydrates in every meal. This will be a good start in bringing your body back into balance.

Step 2 would be to get some coaching to make sure that you get balance into your life or to help you look at the causes of your stress, Emotional stress, Physical stress or Mental stress and find ways to reduce or cope in a healthy way with these stresses.

Small steps you can take right now

1. Slowly reduce and eliminate stimulants from your diet
2. Take out process and junk foods (bread and pasta ARE processed foods)
3. Base your food decisions around meat and vegetables
4. Eat little and often
5. Eat Protein and EVERY meal
6. Think about what’s stressing you. Once you have a list of your stressors start working on a plan to eliminate them or reduce the stress load.

Committed to your success

Keith and the Team

I was just driving to Bootcamp and thinking about all my goals and decided to let you into a little secret of how I stay focused and happy all the time regarding my weight loss and fitness goals and you can use it to.

We all have goals right? Sometimes we get frustrated because we don’t seem to be achieving them as quickly as we want to. I have found that this leads to de-motivation which moves you away from your goal.

In order to achieve any goal you have to break it down into manageable monthly, weekly, daily and even hourly steps/tasks. Let’s take something relevant to all of us as a goal, but to be honest this could apply to any goal you have. So yes, you have it, weight loss, fat loss, inches loss or whatever you want to call it.

The Destination – I want to be slimmer, I would love to be slimmer, thinner, lighter

For now don’t worry about making that goal too specific. I want you to think about the process of getting to your goal. For me the process of achieving this goal would be as follows:

The Journey:

Eat 3 to 5 meals everyday

Exercise as much as 6 times a week

Weigh/measure myself

Track my progress

Now this list looks simple, but actually it is more complicated than you think. The reason for this is that there are more things that you have to love about the process than just this list, let me explain.

To Eat 3 to 5 meals every day, what do you need to also love?

• You need to love the shopping process of buying the food
• The thinking process to know what food to get
• The organisation process of thinking for the day ahead
• The cooking process and preparation process of the food
• Love eating food and knowing that you are a putting goodness in your body If you go to work during the day you need to love put your prepared food in a little container

To Exercise as much as 6 times a week

• You need to love the place where you are going to exercise and the people you find there. I have found that the people I see at boot camp are awesome so I love training with them
• Love the sweating that is involved in working out
• Love pushing your body to the point where it is uncomfortable so that it has to adapt and change
• Love the thought that you are going to exercise again tonight or tomorrow and let nothing get in your way
• Love the feeling of pain in the muscles after exercise Love the feeling off breathlessness you get when you push your cardiovascular system to the limit

Weighing and measuring myself

• Love standing on the scales in anticipation of the result
• Love knowing when I have moved in the wrong direction so that you can put it right
• Love sharing my results with others good or bad

Tracking my progress

• Love drawing a chart or writing in a diary when you have worked out
• Love tracking whether you have eaten breakfast, lunch and dinner and knowing which ones you struggle with so you can correct it
• Love knowing that your results, no matter what they are so you can move forward to the next solution or result

There you have it – it is simple really!

Love the Journey more than the destination

Please leave a comment under this post as I am certain that this list is not definitive and could do with some input from you. Not only to help Keith, I and Amy to understand more, but also to help all the other people in your situation achieve their goals and aspirations.

Also, share this information with others, so that it becomes your own and you believe the power of loving the Journey more than the destination. I promise you this, you will get there and faster than you thought you would and a hell of a lot easier!!

Enjoy your trip!

Clare Valvona

PS. Mmmm I am guess the next question is how do I love something I hate? This will become my next blog to you and I will teach you how!

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

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

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

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

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

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

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

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

Back to Toxins!

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

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

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

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

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

12 Foods you should only buy Organic!

Buy these organic only

1)      Peach

2)      Apple

3)      Bell Pepper

4)      Celery

5)      Nectarine

6)      Strawberries

7)      Cherries

8)       Kale

9)      Lettuce

10)   Grapes

11)   Carrot

12)   Pear

Ok even if not organic

1)      Onion

2)      Avocado

3)      Sweet Corn

4)      Pineapple

5)      Mango

6)      Asparagus

7)      Sweet Peas

8)      Kiwi

9)      Cabbage

10)   Aubergine

11)   Papaya

12)   Watermelon

13)   Broccoli

14)   Tomato

15)   Sweet potato

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

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

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

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

www.creative-nature.co.uk

www.aggressivehealth.co.uk

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

Committed to your success

Keith, Clare and the Team

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