Drop a dress size

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Success is when a client says to you, “Matt I need to thank you, i had to send my new jeans back, the size I would normally order was to big. I had to get the size smaller. Thank you.

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Bringing the year to an end with a few more clients to see before January this is what we will be working towards in 2015.

Having more energy to do more with your kids or family, having more energy to be more productive at work.

Being able to fit in to jeans or dresses with sizes that you haven’t had for a long time.

Your moods level out, even as far as health problems start to get better because we are working together on Nutrition, fitness and overall lifestyle.

There’ll be so many different reasons, aims and goals that inspire each and everyone of you. What ever your reason remember that through health, fitness and changing your lifestyle things do really get better…

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Eat more FAT !!!

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What do we know about fat. Are you eating a lot?, are you eating enough? If you are eating a lot is it the right fat?.
Do you find it confusing, is this the first time you have been told you can eat fat.
I’ll try to keep it simple, “don’t be afraid of fat” there is something in good fat that tells your brain to stop eating. Like a portion control department of your brain.

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Good fat foods like fish high in omega 3’s, nuts, olive oils (keep them cold), seeds and my favourite avocados.
Good fats when eaten with other goods foods help your body to burn your body’s fat.
It slows the rate of which the sugar hits your blood stream keeping up your energy through the day.

This list could on and I could list so many different foods, recipes and ways that Good fats benefit YOU !!

Advice – start using them if you are looking at weight loss.

If you would like more info on what you should be eating please get booked in with me before all my client places get taken up in January 2015.

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Protein Power

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I’m always reading new research on what’s hot and what’s not and I’ll say the same as most of you, it’s so confusing, right?

This blog touches on protein, one of the Three most important, the other two being fats and Carbs. The following list is from natural plant sources.

Almonds – has to be one of my favourites, can be added to breakfasts, lunches, dinners, smoothies and even a good handful as a snack, weighing in at 18g of protein per 3oz.

Try adding Lentils, quinoa and chickpeas to your meals as all 3 hit a good weight of about 14-16g of protein per cup serving.
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Another great source comes from Spinach packing in at about 5kg of protein per cup. Spinach is great to add in to salads and smoothies.

Remember Protein is so important it’s the main building block for your whole body (not just your muscles). If your looking at weight loss it’s essential for that. Try finding proteins from many different sources not just your typical eggs, chicken and meats.

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Metabolic balance

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A NATURAL WEIGHT MANAGEMENT PROGRAMME OFFERING FAST RESULTS AND LONG TERM SUCCESS

Participants receive an individualised personal nutritional plan based on 35 laboratory values from a simple blood test. These values establish the correct parameters for proper metabolic and hormonal function for your unique biochemistry. The nutritional plan re-establishes your natural nightime fat burning process (lipolysis) and kick starts your metabolism again. So while it may sound too good to be true, you sleep your weight off!

The change in metabolism is achieved with this individualised, precise and balanced nutrition plan.

All recommended foods can be purchased at your local supermarket. Metabolic Balance® does not sell any meal replacements or food items. Due to the sound scientific foundation, it is having extraordinary success, now in its 11th year in Europe with over 400,000 participants to date, and it is continuing to grow at a staggering rate.

Metabolic Balance® is the accumulation of 25 years of academic research and development. The programme has been developed by a team of doctors, nutritionists and IT programming specialists.

The scientific proof and success of the programme has been documented by significant improvements in the clients lab values, as well as the more obvious health, vitality and aesthetics benefits that weight loss or adjustment will impart.
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How does it work:

1. Initially you call to book your appointment. Here we shall discuss whether Metabolic Balance® is right for you. I will take the necessary measurements and talk through what your goals are. I will then discuss with you the necessary arrangements to get your blood samples taken at a specific laboratory.

2. Once the blood samples have been analysed, they are sent to your Nutritional Therapist. The data will be assessed and your individual plan will be created.

3. You are then ready to go. You will be guided through each step of the programme with your coach where you will be supported for at least 3 months through a number of consultations (face-to-face, Skype, telephone).

I have sampled the programme for myself so not only know the effects of Metabolic Balance® but understand the difficulties that may occur when on the plan. Thanks to my individualised approach you will also have the knowledge and skills to make these changes last once your desired results have been achieved.

Jawbone UP

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This is not to be missed, not only do you get an amazing Jawbone UP24 but you’ll get even better results quicker.
Every client that’s signs up to the Jawbone package will get to keep their own Jawbone UP24. It monitors sleep patterns, fitness activity you can even input all your Nutrition data.

This tool is amazing for two people, You and me. As well as you, I will be able to monitor all your sleep, nutrition intake and all your fitness activity on all the days you are not training with me.
This will really speed up results, call it a big brother or call it exactly what you need.

You’ll receive 2 training sessions per week for a booking of two months minimum (2 months minimum booking gets you your JawboneUP24)

An hour and a half consultation to go through
– Where you are at now (important)
– Goals for the future
– Your current nutrition intake
– Where you want to be mentally and physically
– and more.

You will be able to contact me via phone, Skype or social media for the days when you really need motivating.

This package is not just about WeightLoss or increasing fittest… It’s the start of a relationship where we both work at giving everything, creating a lifestyle that becomes natural to you. IMG_9544.JPG

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Don’t hold back

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Have you ever read a article in a magazine about a celeb making a fool of themselves because of a mistake they made, they might have slipped over and been caught on camera. We’ve all seen them right? Can you remember them? Of course you can’t? It’s yesterday’s news and forgot about within minutes.

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The picture I’m painting here is. You could be holding yourself back from being a better person, getting that new job you have dreamed of. Because your worrying about what someone might think about you, might laugh at you or talk behind your back.
Most or all of time people will only think about your mishap for a few seconds then it’s history. More importantly its YOU allowing the thoughts that makes it worse.

“An amazing quality to have is to be able to laugh at yourself”.

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These thoughts are holding you back, do these sound familiar…..
– I’m so unlucky
– I can’t do that
– I’m not as good as him/her
– I’m scared
– I’m not good enough

If you are thinking, “Yes your right, but”……. You have just done it again, the “BUT” is holding you back to…. I will give you some leeway that these thoughts don’t happen over night, it will take time, “BUT” it’s down to you, correct your language and listen to what you say, exercise the mind as much as you can “Self talk” – listen to what the voice in your head is saying and answer back to it, especially if it’s talking negative.

**Remember this does take time but like anything with practice you will start to see a change just by the thoughts and the words you use.

**Remember “the words you speak can also impact people around you”

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Tips for cleansing the body

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I’ve had so many people asking about detox’s and with the party season coming up what a good time to detox or even prepare yourself for the event. Typically we have always cleansed the body after the party or a heavy drinking session. What about a Pretox, a 5,7 or 14 day course that prepares your body, your skin and your insides, so when you do turn up to the party you get a them WOWS !IMG_0749.JPG
So what I have done here is but a small sample of a detox/ Pretox…

When you wake (730am) start with 10-15 minutes of stretching which will get you out of the sleepy state. If you can get out for a power walk.

Deep breathing is also a winner, sitting tall and slow deep breaths to wake up the brain. REMEMBER positive thoughts all the way through your breathing.

8:00am let’s get some good clean foods/liquids into the system. Get good toxins in and maybe start with a veg juice.
Whizz together some Spinach – Kale – Pear – touch of lemon.

930am let’s get the body fuelled for the day with a good breakfast. If your doing porridge why not make it less boring and throw some dark berries in there, I’ll let you choose any fruit, even some honey to get the sweetness in there.

Around about 11 get the brain stimulated, I like to keep the brain moving as much as possible throughout the 9-5 day, I say 9-5 because like all your muscles don’t over train them. You need down time from the mind too. Do some emails, schedule some meetings or if your like me try to learn something new

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Try to pace the green tea through out the day stay away from the caffeine of traditional tea and coffee AND drink lots of water.

1230pm aim for some lunch, be strict with yourself and prepare the night before each day or on the morning. Why not try and throw a salad together, tomatoes, peppers, avocado, radishes and cucumber in with some protein like salmon or lentils. If you like, have a good squeeze of lemon juice to cleanse the liver. Try to stay away from the high carbs at this time, as you will hit the mid afternoon slump.

2:00pm let’s think about your snacks again, a good handful of nuts, eaten with some fruit, try carrots and some good houmous, you could even try slices of Apple or a banana with nut butter on top.

3:00pm experts suggest that the 3:00pm Is a fantastic time for a nap, sometimes people can’t do this because of different commitments and work situations BUT getting a nap at this time will do you the world of good.
If your at work then just try to sit somewhere quiet with a bit of down time.

4pm keep the detoxification going and try a different tea, swap your cuppa or coffee for a dandelion and fennel tea this is a great detox tea, if you can’t stomach that just keep on with your green/white teas.

7:00pm I’m sure you’ll be able to last out till dinner, plus having it around this time will give you ample time to digest. Concentrate on the high protein meals fish, chicken even try high protein vegetables as a substitute to the meats.

9:00pm as we start to get to the best time of the day, start to wind down, time to chill with the TV off and that mobile/laptop off too. Take a warm bath. Even go as far as dimming all the lights around the house as this triggers the hormones that start to make you sleepy.

Hope you have found this basic detox or Pretox helpful and there are a few tips you might have picked up. Remember that it’s just small steps you need to take. Make the goals you set meaningful to you, no one else.

Coz I’m happy now

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We might not have a money tree, but we can have a happiness tree.

Dopamine, Serotonin, Oxytocin, and Endorphins are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.

Being in a positive state has significant impact on our motivation, productivity, and wellbeing. No sane person would be opposed to having higher levels in those areas.

Here are some simple ways to hack into our positive neurochemicals:

Dopamine.

Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easy option and less food; those with higher levels exerted the effort needed to receive twice the amount of food.

Break big goals down into little pieces—rather than only allowing our brains to celebrate when we’ve hit the finish line, we can create a series of little finish lines which releases dopamine. And it’s crucial to actually celebrate—buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.

Instead of being left with a dopamine hangover, create new goals before achieving your current one. That ensures a continual flow for experiencing dopamine. As an employer and leader, recognizing the accomplishments of your team e.g. sending them an email, or giving a bonus, will allow them to have a dopamine hit and increase future motivation and productivity.

Serotonin.

Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. It’s one reason why people fall into gang and criminal activity—the culture brings experiences that facilitate serotonin release. Unhealthy attention-seeking behavior is also cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.

Reflecting on past significant achievements allows the brain to re-live the experience. Our brain has trouble telling the difference between what’s real and imagined, so it produces serotonin in both cases. It’s another reason why gratitude practices are popular. They remind us that we are valued and have much to value in life. If you need a serotonin boost during a stressful day, take a few moments to reflect on a past achievements and victories.

Have lunch or coffee outside and expose yourself to the sun for twenty minutes; our skin absorbs UV rays which promotes Vitamin-D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy to boost serotonin levels.

Oxytocin.

Oxytocin creates intimacy, trust, and builds healthy relationships. It’s released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance then men who weren’t given any oxytocin. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.

Often referred to as the cuddle hormone, a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only only raises oxytocin, but reduces cardiovascular stress and improves the immune system; rather than just a hand-shake, go in for the hug. Dr. Zak recommends eight hugs each day.

When someone receives a gift, their oxytocin levels rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.

Endorphins.

Endorphins are released in response to pain and stress, and helps to alleviate anxiety and depression. The surging “second wind” and euphoric “runners high” during and after a vigorous run are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

Along with regular exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep the doctor away.

Aromatherapies: the smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods cause the brain to release endorphins. Keep some scented oils and some dark chocolate at your desk for a quick endorphin boost.

It’s all about stepping into the drivers seat of life. Rather than waiting for happiness to magically appear, these strategies will act as a helpful catalyst in creating proactive habits for more happiness in life.

Workplace Wellbeing

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This is a more inactive blog post, I’m researching what Wellbeing incentives and initiatives you have in place or have experienced at work. If you can feed back with ideas and incentives you have experienced.

I’m one for being creative with new ideas on how I can get more people involved, more importantly, wanting to get people more active, eating better who wouldn’t normally.
There are many different ways, these initiatives fall under 4 categories.
– Being more active
– Eating better
– Mental health
– Body awareness

My favourite would have to be mental health awareness, I’ve always said if you can improve your mind the rest will follow.
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As I say please feedback with what you have in the workplace….