The program was initially set out for an 8 week period however the recruits worked together as a team so well to help motivate and encourage each other that they were all eager to stay on another 4 weeks so we stretched out to 12 weeks.  What a difference the extra 4 weeks made as they continued to shed even more fat  in the last 4 weeks.  More on the total weight and body fat loss later.

I needed to be able to measure how this program would not only help people lose weight but help improve their health.  Weight loss is merely a side effect of a health body so I assessed the health and energy levels of the recruits with a ‘how healthy and energetic do you feel’ questionnaire.

This asked a series of questions on their health, energy and blood sugar control.  They were asked to rate each question on a scale of 1 to 5, the closer to 5 that they scored meant that they were more likely to suffer from that particular symptom.  A low score meant that symptom wasn’t really an issue.  Basically, the lower the score the better their health and energy. 

For the health part of the questionnaire an ideal score is 14 or less, for the energy and blood sugar control 16 or less.  There are 11 questions in each part and I have averaged the scores between 9 recruits as one started later than the rest and didn’t fill in the questionnaire initially.  The total health score for the group in January came to 293, which is an average of 32.5.  Not a great average when 14 or less is considered an ideal score.  Even worse was the total energy and blood sugar score, this added up to 347, and average of 38.5.

We re took test at the end of the program and the health scores plummeted to 184, that’s an average of 18.4!  The energy and blood sugar scores dropped even more to 183 averaging    18.3.  That’s a fantastic improvement in health and energy levels in just a short amount of time!

So here are the stats we all want to see!

At the start of the program the combined total weight of the group of 10 people was 851.6 kilos that’s 133.8 stone, at 8 weeks when the program was originally due to finish the total combined weight was 800.7 kilos so a weight loss of 50.9 kilos!  Wait that’s not all…the group as a whole gained 9.6 kilos of lean mass, lost a total of 243.5 centimetres (that’s 95.9 inches for you in old money) and finally they lost as a group 53.7% body fat, which is a much better indicator of health than just the weight on the scale.  After 12 weeks a further 13.2 kilos was lost and 14.5% body fat.

Fantastic results all around and well done to all the recruits!  Now we are all planning to meet early next month for dinner and I can’t wait!

Here’s just a few of the transformations!

Picture 1: 4.3kg of muscle gained, 11.1% bodyfat lost & 11kg in total weight blasted!

Picture 2: 7.5 kgs of total weight lost & 8.3% bodyfat shifted!

Picture 3: 9.1 kgs total weight lost & 5 % bodyfat gone!

Picture 4: 8.4% bodyfat blitzed & 7.3 kgs gone!

These are only just some of the results that happened during the program.  All 10 particapants had substantial bodyfat reductions and most importantally impoved their health.  This program is about educating people on how to make correct choices both food and exercise wise.  It is not a quick fix.  There is no magic potion, pills or exercise gadget that will transform you…..just good honest hard work.

SO HERE’S HOW I SUM IT UP:

The next Peak Condition Fitness Challenge in Oracle will be starting Tuesday 15th  of May. If you want in you need to apply, I am only taking dedicated, focused like minded people who like to work as a group and help each other. CLICK HERE for all the details.  Read them in full as this program doesn’t suit everyone.  Fill in the application form at the bottom of page if your serious about getting into shape.

I also offer this program in small groups in the Fit For Life Studio in Rathgar.  Refer a friend and get a 10% discount yourself on any course or treatment in Oracle or at the Fit For Life Studio.  Go to www.bootcampdublin.com for more details.

Congratulation to the crew for outstanding results in the second round of my Peak Condition Fitness challenge!  It’s been just over 2 weeks since we finished and I’m really excited to post the results of the group.

The group as whole lost 51.5kg of body weight, 64.5% body fat, and a total of 268.5 cm’s were lost around girth measurements!
We had weight loss of between 2.5kg and 12.5kg over the 8 week period per person.  You may be thinking 2.5kg isn’t much these people dropped body fat and gained muscle so their body shape and health stats definitely improved.

Check out Jamie, he lost 2.5kg in total but lost 18cms around his body and 5 % body fat in 7 weeks (he started a week after the others)

Let me clarify where I get the loss of 18cms from.  In my assessments I take girth measurements as well as body fat using Charles Poliquin’s Biosignature Method.  CLICK HERE to read how this method is a superior way to monitor the body’s progress in an earlier post I made when working with the first group.

For men I measure the following sites:

Neck

Chest (around the nipple)

Waist (around the belly button)

Thigh- (along the gluteal fold)

Calf (around the middle belly of the calf)

Arm (around the bicep)

For women I use the same sites but add the hips, so around the largest part keeping the tape measure level at the pubic bone.

Jamie was complaining of major digestive issues, IBS type symptoms, bloating, wind, etc.  total lack of energy.   After just a few short weeks on the program his symptoms have pretty much disappeared.

No more bloated belly for Jamie…

So, at the start of the program I get all my recruits to fill in a Health and Blood Sugar Questionnaire.  There are 11 questions to each part to do with health and a separate section to do with energy and blood sugar control.   You are asked to score your symptoms  on a scale of 1 to 5 , 5 indicating you suffer the symptoms and a score closer to 1 indicating you don’t suffer from the symptoms.  An ideal score after adding up the totals from the 11 questions for health should be 14 or less and for blood sugar and energy 16 or less.

I added all the scores of the recruits and in January the average scores for health were 33 and for energy and blood sugar 35.5.  After 8 weeks many of the symptoms suffered were nearly gone!  The average score for health is now 17.9 and for energy and blood sugar 16.8.  Nearly in the normal region and this is only after 8 weeks!

This program is about educating people on how to make correct choices both food and exercise wise.  It is not a quick fix.  There is no magic potion, pills or exercise gadget that will transform you…..just good honest hard work.

Studies show it takes about 21 days to break old habits and form new ones.  I am quite confident from our last group meeting that these 10 have broken out of their bad habits and and are on the road to success!

If you want help making changes go to www.bootcampdublin.com for a complete program that will guide you step-by-step all the way to ACHIEVING your goals!

This is a simple simple dish that is light, full of flavor and cooks quickly.  I often serve it just with the cauliflower  .

Here’s what you need for the marinade:

• 2 teaspoons very finely grated-fresh root ginger
• 3 garlic cloves, crushed
• 1 teaspoon garam masala
• ½ teaspoon ground cumin
• ½ teaspoon ground turmeric
• ½ teaspoon mustard powder
• ¼ – ½ teaspoon cayenne pepper
• 2 tablespoon lemon juice
• ¾ teaspoon salt, or to taste
• freshly ground black pepper

Other Ingredients

• 2- 3 tablespoons melted organic butter or olive oil, or a mixture of the two
• 675 g (1 ½ lb) thick fish steaks (or thick, skinless fish fillets), such as halibut, haddock, salmon or cod.

Here’s what you do: 

Combine all the ingredients for the marinade in a bowl, adding a tablespoon or so of warm water to make a very thick paste

Line the rack of the grill pan with foil. Brush it with 1 tablespoon of the oil or butter and place the fish steaks on top. Smother the fish on both sides with the marinade and set aside for about 15 minutes (no longer than 30 minutes). Meanwhile preheat the grill.

Drizzle half the butter or oil over the fish and grill for about 5-6 minutes or until nicely browned. Turn the pieces over carefully, drizzle with the remaining butter or oil and brown the second side. Check the thickest part of the fish to see if it is cooked through. If not, turn off the grill but let the fish sit under it until it is done.

Stir-Fried Cauliflower With green chilies

Here rice grains are used as a spice. The secret of this dish lies in allowing the cauliflower pieces to brown.  This is beautiful as a side dish as it fills you up so you don’t need any starchy carbs with your meal.  Cauliflower is also part of the cruciferous vegie group and has been studied for its cancer-preventing potential and antioxidant properties. Cauliflower contains many nutrients, making it an excellent addition to any diet!  There are so many ways to prepare it as I have given you in my original cookbook so here’s another simple way to get this fantastic vegetable into your diet!

Here’s what you need:

• 3 tablespoons coconut oil
• 1 teaspoon any raw rice
• ½ teaspoon cumin seeds
• 450 g (1 lb) cauliflower florets
• 2.5 cm (1 in) piece of fresh root ginger, cut into fine  rounds and then into fine slivers
• 2 hot green chilies, cut into long slivers (do not remove the seeds)
• ¾ teaspoon salt
• ½ teaspoon garam masala
• ¾ teaspoon ground turmeric
• Freshly ground black pepper

Here’s what you do: 

Put the oil into a wok and set it over a high heat. When it is hot, put in the rice and cumin seeds. Stir for a few seconds, until the rice is golden.

Quickly add the cauliflower florets, ginger and chilies. Stir and fry for 5-7 minutes, until the cauliflower has browned a little.

Add salt, black pepper, garam masala and turmeric. Stir once and then add 4 tablespoon of water. Cover the wok, reduce the heat to medium and cook for 2 minutes or until the cauliflower is just tender.

Anyhow, I thought I’d share it with you….

Question 1

List a couple major faux pas people often make when training.

The biggest major faux pas when it comes to training is too much traditional cardio!  I ALMOST NEVER recommend traditional steady state at a level that’s moderate to easy so you are in your fat burning zone(take a breath!) because:

1. Its boring

2. It doesn’t work for fat loss (in the long run)

3. Its counter productive (It actually makes you fatter!)

Let me explain…

1. Its boring- who has an 1 hour + as traditional exercise programmes recommend?  None of my clients anyhow…

2. To make a long story short… every time you do steady state cardio you teach your body to use fewer calories…

Use less calories, less fat is lost… When was the last time you saw a ‘fit’ looking endurance athlete?  They are usually just skin and bones.  The only thing different is their physiology has adapted to use energy more efficiently than the person who is untrained… basically their body uses less energy to do the same thing.

3. Its COUNTER productive after about 3 week…CLICK HERE to read more about this

It makes you fatter in the long run…

Taking point 2 into consideration… lets say you teach your body to use fewer calories each time you perform a cardio workout…

Example

Week 1 you burn 350 calories

Week 2 you burn 300 calories

Week 3 you burn 250 calories

This is an exaggerated example but you get the picture… But let’s say you are eating the same food all that time, but burning fewer calories… You get fitter but you also loose lean tissue which slows down your metabolism which causes you to get fatter!

The other major faux pas people make is not doing any weight or resistance training.  Most think they will end up big muscles like Arnold or they find it boring.  There are actually far more health benefits to resistance training then there are doing steady state cardio training.

1. Strength training is a necessary part of a balanced workout –it increases your strength, balance, coordination and calorie burning power. People don’t realize that muscle mass drives your metabolism better than aerobic training. It increases lean tissue and bone density which is vital for fat loss and prevention of osteoporosis, this is what boosts your metabolism (bodies ability to burn calories at a resting state, so while your sitting at your desk or sleeping)
2. It takes no time at all 20 to 30 mins 3 to 4 times per week (depending on your fitness goals)

I could go on for quite some time on the useless stuff I see people do in the gym like hundreds of sits ups/ crunches, so I’ll leave it there with the two biggest mistakes people make.

 Question 2

Can you give us a couple ideas or tip employees should remember when working out at lunch time or during work hours?

 More than likely you have less time to spend at lunch or during work hours to exercise so to really get the most benefit you need train slightly out of your comfort zone.  If you don’t challenge the body, the workout isn’t going to do much for you.

The good news is you don’t have to exercise for as long as you are working at a higher intensity so you can get better results for less time spent exercising if you are doing it correctly.  So 20 to 40 mins should do it, if you are training effectively and are under time pressure. Obviously you build this up if you have never exercised before.

Do a good circuit for 3 to 5 rounds completing 5 to 7 compound exercises (press ups, squats etc.) or if you feel like a run or a cycle, try interval training which I do recommend.  I’m not totally against cardio; it’s just the way in which you do it.   Interval training is doing periods of high intensity followed by periods of low intensity.

Here’s an example: take 5 to 8 mins to warm up then go at a pace that takes you out of breath within in one minute, slow down the pace for 2 mins and make sure it is slow enough so you can catch your breath within 2 mins and repeat the interval 5 or 6 times.  Add on another 3 – 5 mins for a cool down and your done in 20-25 mins and you fire up for metabolism for the next few hours unlike steady state cardio.

Question 3

Can you give us couple of fun facts or tidbits of info, people would otherwise not know about?

1. You can’t out train a bad diet!  If you want to change the shape of your body, I don’t care if you train 7 days a week, you won’t get the results that you are looking for unless you alter your diet.  I have many clients get fitter but once they change their eating patterns they start to see the centimeters and kilos melt off.  Nutrition accounts for about 70 % of the weight loss equation.
2. Fixation with healthy eating can be sign of serious psychological disorder!  Dr’s have named it orthorexia nervosa.  You’ve got to be diagnosed with something now a day!  Check out this article. I think I’ve had this for years now!

Question 4

What are the 3 most important things to remember while training

1. Less steady state cardio, more interval training

2. More resistance training

3. Learn to eat the low GL (not GI) way to balance your blood sugar levels and start your day with a lean protein rich breakfast!

Question 5

Can you name 3 cutting edge things our readers should know about.

1. Kettle Bells Training – It’s fun and effective in a little as 20 mins.

2. Bulgarian Bag Training – works muscles you didn’t know you had!

3. Tabata Training – another great way to train if you really want great results in a short amount of time.

At Fit For Life we are dedicated to educating and motivating our clients.  Check out our PEAK CONDITION FITNESS CAMP on offer in our Rathgar Studio.

 

Hi All,

It’s been a while since I’ve posted anything, I do have an excuse….I have working hard to improve my Peak Condition Fitness Challenge and have recently started this program in Oracle Corporation with the help of the HR department.  They have been a great support to me in getting this program out to my 9 recruits in Oracle.

For those who aren’t familiar with this program I’ll briefly fill you in on what we are doing.

I’ve selected 9 people to:

• Commit to training 2 times per week as a group in the Oracle gym for 8 weeks.
• They are given extra workouts to do at home or in the gym a minimum of 3 times per week.
• They are following without DEVIATION my nutrition plan.  This includes eliminating sugar, caffeine, wheat, gluten, most dairy, alcohol and all process foods for 2 to 4 weeks.
• They are taking the required supplements recommended, this not mandatory, however you may not achieve the same results if you choose not to take them
• They are completing a food and exercise journal and handing it in each week.
• Lastly, they are attending a one to one session every two weeks so I can take their body fat and measurements as these are a much better way to track how the body is responding than just the weight on the scale. CLICK HERE to read an earlier blog about why this is.

Well we’ve just past week two mark and after the first assessment here are the results that the recruit’s have achieved.

Total Weight Loss: 19 kilos

Average weight loss: 2.1 kilos per person

Total Body Fat Percentage lost: 16.2%

Average Body Fat Percentage lost: 1.8%

Lean Mass gained (this is muscle and bone mass) : 3.8 kilos

Average increase in lean mass: 0.42 per person

I set a target of 0.6 to .0.8 % fat loss per week and pretty much everyone hit this target so it is a fantastic result for my recruits so far.  They are working hard and reaping the rewards.  This is only the second week as well.

Some of the emails I’m getting in are amazing.  I want to share Colm’s story, with his permission of course.

Colm quit smoking last year after 20 years and his weight was escalating.  As a result he developed type 2 diabetes.  He decided to get fit, and managed to shed just under 2 stone, which is a great feat on his own.

However, to get to his ideal weight, he told me he really needs to lose another 2 stone, and this is proving very difficult for him even though he has introduced exercise and improved his diet.

He lost his initial weight though mainly running and he stopped letting junk food into the house.  He was on the verge of reversing my diabetes with his new regime but he hit a plateau.

Anyone who reads my posts know that I am a huge fan of weight training, the reason that Colm hit his plateau is because his body became accustom to his steady state aerobic training so although he became fitter, he was becoming more efficient as well which in not a good thing.  When you burn calories doing aerobic training, your body adapts by slowing your metabolism and allowing your body to store more fat. As it becomes easier for you to perform, you’ll burn fewer calories and lose less weight.  You also produce more stress hormone cortisol which breaks down muscle tissue and stimulates abdominal fat synthesis by inhibiting growth hormone. The exact opposite of what you want to do if you are trying to lose weight.

The work required to run five km will become less and less as you get fitter.  In order to improve, you either go further (do more work for the same amount of calories, and who has that kind of time to spend) or you run those five km faster.  In weight training, as you get better, you add more weight or more reps and there is literally no finish line.

Raising your metabolism is the real key to long-term fat loss and body change. The best way to achieve this is through a combination of high intensity interval training and weight training, which is what my recruits are doing in this program.

The other variable I changed for Colm was his diet.  Although he changed it dramatically he was still not eating enough protein.  He was mainly having a carbohydrate based breakfast in the form of porridge, which is definitely better than breakfast cereal and toast, however I recommend to have a protein based breakfast most days of the week.  I’m not talking sausages and rasher either.  Good quality lean meat, like turkey slices, chicken, eggs, salmon etc.  Research shows that higher protein based breakfast helps to control blood sugar dips and keeps you fuller for longer giving you more energy and concentration.

Here’s what Colm had to say just two weeks into the program:

 ‘I’m really motivated by the comments I’ve been getting around the office and at home. People have stopped me and commented on my thinner face and body without me already being engaged in conversation with them.

 And this is after only 2 weeks. My blood sugar levels are more regular on diet and exercise than they ever were on insulin, and my energy levels are through the roof. Once this course is finished, I’d also happily contribute towards any case study, as I believe 100% in what you’re giving to us.

Ironically, the best compliment I got in a few years was while out running last weekend. As I puffed my way past the local pub, a group of kids shouted “look at the baldy b*stard”. That’s right; my baldness was more prominent than my weight. I felt great about that.

Anyway, onwards and upwards. Can’t wait to see what results we can squeeze out the remaining weeks and beyond.

Well done Colm and to all of the recruits so far,  we still have 6 weeks to go and I am so looking forward to it!

Fit For Life offer the Peak Condition Fitness Camp program in their Rathgar Studio.  Check out our fantastic INTO OFFER to new members of 8 session for €80 or 12 sessions for €120.  Oraclub members will also receive a 15% discount on the intro and monthly memberships.

Tired?

Irritable?

Hungover?

Gippy tummy?

`Tis the season to be jolly – jolly over-fed,  jolly tired and jolly hung over

If the seasonal spirit you enjoy is usually mixed with tonic water, then it is not surprising if you feel delicate. But with a little judicious planning you can limit the damage and get through to the other end of the festivities without feeling like you need to go to bed for a week.

Not all traditional Christmas fare is unhealthy, so making wise choices will help you sail through the season feeling great.

1. Don’t try to diet over the festive period.  Set a maintenance goal instead.  This is more realistic and more achievable.  This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel…!

2. Normal routine tends to go out the window over Christmas.  However make sure you don’t forget about yourself and still take the time to plan your food.  That way you will still have the right choices in the house and it will be much easier for you to succeed.  At a point where you don’t want to eat the wrong things it is a shame to fail just because that is all we have to hand.  This is so easy to avoid just by giving it a few minutes’ thought and preparation.

3. Make the effort to continue with your exercise programme.  If your usual classes aren’t running, choose other options instead eg. Brisk walks or jogs or better yet interval training with friends and family, exercises you can do at home such as lunges, press ups, squats and mountain climbers.  Click here for my home workout the 300.

4. Don’t go to a party hungry. If you do, you will be fighting your body’s urges for sugar…  Ensure you have a protein based snack before you go.  This will put you back in control.

5. Watch your portion sizes – particularly fast release carbohydrates and fats.

6. Make good alcohol choices.  Avoid creamy or sweet drinks.  Stick to one drink and drink a pint of water for every drink you have. Try to drink with food as this will reduce the impact of the sugars on your blood stream.

7. Drink plenty of water. This will encourage you not to over eat and will also improve how you feel the next day!

8. Be gentle with yourself. If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.

9. Wear a tight fitting dress or fitted shirt (for the lads).  This way you will feel less likely to indulge in a huge dinner.

10. If you are hosting, send left over food home with your guests and if you are going to a party bring your own dish. This way you will know there will be something there for you to eat.

Menu Planning

Breakfast

Avoid: Missing breakfast, a big fry up, croissants / bread / crumpets

Choose: Smoked salmon & scrambled eggs on rye bread (1 slice if you must), grilled breakfast, apple & cinnamon porridge with pumpkin & flax seeds

Drinks

Avoid: Baileys, beer, sweet drinks

Choose: Champagne, dry wine, spirits & non- sugary mixers & water

Snacks

Avoid: Sausage rolls, crisps, twiglets, milk chocolate, dried fruit, mince pies, cheese & crackers, Turkey sandwiches.

Choose: Unsalted nuts, seeds, crudités and dips (hummus / guacamole / salsa), smoked salmon / mackerel pate on oatcakes, olives, dark chocolate (70% or more)

Starters

Avoid:

Prawn cocktail

Bread

Choose:

Melon & parma ham

Prawm & avocado salad

Smoked salmon & salad

Chestnut & butterbean soup

Main Course

Avoid:

Stuffing

Too many roast potatoes / parsnips

Sweet redcurrant jelly

Steamed / roast above ground veg

Choose:

Turkey

Chestnuts

Sweet potato mash

Pudding

Avoid:

Christmas pudding / cake

Sorbet

Cheese & crackers

Choose:

Delicious Apple crumble

Guilt free Chocolate pudding

Melted dark chocolate (70% or more) & Strawberries marinated in white balsamic vinegar

All of us at Fit For Life wish you a Merry Christmas and a Healthy and Happy New Year!

I’ve been getting serious results from clients that are adhering to my Peak Condition Nutrition Program, however I have had a few questions about what will happen when they go back to ‘eating normally’.  Just think about it for a minute.  If so called ‘eating normally’ got you into a state of being overweight with poor energy levels along with some IBS type symptoms to boot…should this be classified as normal?

I do have few restrictions in my program for the first two weeks where we eliminate wheat, sugar, dairy, alcohol, caffeine and processed foods, so essentially this may cut out a lot of the staple foods (bread!) many people eat so is considered not normal.

I won’t get into too much detail here (it is all covered in my program) but the idea behind eliminating the above is to detoxify the system and get the liver functioning properly in order to shift toxins from the fat stores. The body doesn’t want toxins in the bloodstream so it shifts into your fat cells.

Most people (not all, some are genetically blessed) just cannot cope with wheat and gluten that are present in grains, not just refined grains but unrefined as well.  Most people think they are doing well by having whole meal bread or pasta, don’t get me wrong some of it is better than the white version but most is just the same marketed in a clever way.

We all know what is blatant junk, biscuits, crisps etc, etc… but there are a lot of products that mislead you into thinking it is good for you.  Always read your labels and get familiar with what you don’t want on your ingredient list.  The fewer the ingredients, the better.

Normal for me is eating fresh, whole foods 80 to 90% of time and having whatever you like the other 10%-20%.  You need to listen to your body and how you are feeling when you eat, what may suit one person may not suit the next.

It is through education that I aim to help empower people to take control of their health and well-being.  It takes hard work and dedication to implement new behaviours in training, nutrition and lifestyle but the benefits far outweigh the initial challenges you will face in the future.

I do like to try and give alternatives to typical foods that are considered ‘normal’ and seeing as bread is the biggest thing that people tend to miss, I came across this Golden Flax bread Recipe that is completely free of any grains and pretty tasty as well.

There are very little carbohydrates in this recipe.  Don’t get me wrong it’s not all about the carbs with bread; it also has to do with the fact that wheat is irritates the digestive system in a high percentage of people.  It is also hidden in lots of foods so you are probably consuming it without even knowing it as well.

Enjoy with your eggs, hummus and guacamole or as an open faced sandwich.

Golden Flax Bread 

Here’s what you need:

•2 cups ground flax seed

•1 Tablespoon baking powder

•1 teaspoon salt (NOT a generous teaspoon)

•5 beaten eggs

•1/2 cup water

•1/3 cup oil (I used olive oil)

Here’s what you do:

• Preheat oven to 180c Prepare pan (a 10X15 baking tray with sides works best) with oiled parchment paper or a silicone mat.
• Mix dry ingredients well.
• Add wet to dry, and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter.
• Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)
• Pour batter onto tray. Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the centre, in roughly a rectangle an inch or two from the sides of the tray (you can go all the way to the edge, but it will be thinner).
• Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
• Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula.

I had it toasted the other day with fresh anchovies in an olive oil, caper and parsley dressing I picked up at the farmers market.  Didn’t think I’d like the anchovies that much but I was pleasantly surprised.

At the beginning of the challenge I wanted to assess the health and energy levels of the recruits, so I started with a ‘How healthy and energetic do you feel’ questionnaire. This asked a series of questions on their health, energy and blood sugar control.  They were asked to rate each question on a scale of 1 to 5, the closer to 5 that they scored meant that they were more likely to suffer from that particular symptom.  If they scored low, than that symptom wasn’t really an issue.  Basically the lower the score the better their health and energy.

For the health part of the questionnaire an ideal score is 14 or less, for the energy and blood sugar control 16 or less.  There are 11 questions in each part and due to people being away I only have 8 of the 11 that filled in the questionnaire twice so I am working on the average of 8 people.  The total health score for the group in September came to 263, which is an average of 32.9.  The total energy and blood sugar score added up to 288, and average of 36.

We re took the test last Friday and the health scores plummeted to 150, that’s an average of 18.75.  The energy and blood sugar scores dropped even more to 143 averaging 17.9.  That’s a fantastic improvement in health and energy levels in just 8 weeks!

Now I had a few people missing for the final weigh in so I kept their weights the same as the week before to get my calculations.  At the start of the program the combined total weight of the group of 11 people was 1006.5 kilos that’s 158 stone, the final weigh in last week totalled 922 kilos which gives us a total weight loss of a staggering 84.5kg or 13.3 stone! That’s the weight of Victoria Beckham & Sheryl Cole put together!

I also took the girth measurements and body fat of each of the recruits. The total inch loss (based on the 9 people that were there for the final weigh in) was 87.3 inches!  The average amount of body fat lost per person was 5%.

Tracy lost a staggering 15 inches in total and 6% body fat!  Brian’s total weight loss was a remarkable 19 kilos! John and Andy lost an amazing 10 kilo’s each, Kevin an impressive 7 kilos and 5.8% body fat. Shane 9kgs, 11.5 inches and went from 22.3% to 15% body fat in just 8 weeks hitting his target!  Well done to all the recruits!

Here’s just a few of the transformations!

It is through education that we help empower people to take control of their health and well-being.  It takes hard work and dedication to implement new behaviours in training, nutrition and lifestyle but the benefits far outweigh the initial challenges you will face.

These 11 people have shown true commitment and healthy eating and exercise are now part of their new and improved lifestyle that they will never turn back on! Congratulations to all them.

Watch this space as we will be running The  Peak Condition Fitness Camp in Vodafone again in the New Year for another 10 recurits.

If you are “Dreaming of a slight Christmas” and want weight loss that “stays lost”, it is not too late to kick-start your fat-loss program in the Fit For Life Studio located in Rathgar.

Check out our Intro Offer of 8 sessions for €80 or 12 sessions for €120

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Autumn is now upon us. The season of goodies and goblins is sure to include a pumpkin or jack-o-lantern or two. But, before you trash what you’re carving out, think again. The pumpkin has much more to offer than crooked smiles or a menial filling for holiday pies.

The pumpkin, a member of the Cucurbita family including squash and cucumbers is loaded in Antioxidant Beta carotene—The rich orange colour is a dead giveaway. Beta-carotene is a vitamin that can be converted by the body into vitamin A. This helps the body in its process of regeneration, slowing down the aging process.

Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet.

In addition to beta-carotene, pumpkins are an excellent source of vitamins C, K, and E;; magnesium; potassium; iron, zinc and calcium. These are all essential nutrients that promote excellent overall health and well-being.

Then you have the seeds. They are considered to be one of the richest vegetarian sources of the mineral zinc, and the importance of zinc to human health cannot be overstated. Here is a list of the many serious health conditions associated with a zinc deficiency:

1. Prostate problems
2. Fatigue
3. Loss of appetite
4. Hair loss
5. Skin problems
6. Poor night vision
7. Decreased sense of taste and smell
8. Sleep deprivation

Pumpkins also have high fiber content. This ensures removal of toxins from the digestive tract and prevention of constipation.

Here are the stats on what’s in one cup of pumpkin puree:

Pumpkin Nutrition Facts (1 cup cooked, boiled, drained, without salt)

• Calories 49
• Protein 2 grams
• Carbohydrate 12 grams
• Dietary Fiber 3 grams
• Calcium 37 mg
• Iron 1.4 mg
• Magnesium 22 mg
• Potassium 564 mgZinc 1 mg
• Selenium .50 mg
• Vitamin C 12 mg
• Niacin 1 mg
• Folate 21 mcg
• Vitamin A 2650 IU
• Vitamin E 3 mg

Pumpkins are 90 percent water!!

So as you can see there is a lot of goodness to our bright orange friend so go get your pumpkins and start cooking!

Top Tip- For cooking, you want a pumpkin that is heavy for its size. The lighter ones are drier, with a bigger open space in the middle. For the most part, stay away from the large pumpkins when selecting a pumpkin for eating – 2 to 5 lbs is about right.

FAT BURNING PUMPKIN RECIPES

Pumpkin Ratatouille

Here’s what you need:

• 1 tbsp coconut oil
• 425g fresh pumpkin, diced
• 1 onion, chopped
• 1 green pepper, seeded and diced
• 1 courgette, diced
• 4 tomatoes, diced
• 2 garlic cloves, crushed
• ¼ tsp paprika
• 1 tsp fresh Rosemary or Thyme or ¼ dried
• Salt n pepper

Here’s what you do:

• Heat the oil in a large pan.  Cook the onion for 5 minutes then add the green pepper, pumpkin, courgette, tomatoes and garlic.
• Sprinkle with the paprika, herbs and salt n pepper to season.
• Cover the pan and cook gently for 30 minutes stirring occasionally until all the vegetables are tender. Serve immediately.

Warming curry, coconut n pumpkin soup

Here’s what you need:

• 4 tablespoons coconut oil
  1 large onion, chopped
  1 clove garlic, minced
  750ml vegetable stock or water
  425g fresh pumpkin
  1 teaspoon curry powder
  ½ teaspoon salt

• ¼ teaspoon ground coriander
• ¼ teaspoon crushed dried chilli flakes
• 250ml coconut milk

Here’s what you do:

• Heat the coconut oil in a deep pot over medium heat.
• Stir in the onion and garlic and cook until the onion is translucent, about 5 minutes.
• Mix the stock, pumpkin, curry powder, salt, coriander and chilli flakes.  Cook at a simmer and stir for about 10 minutes.
• Cover and boil 15-20 minutes more, stirring occasionally.
• Whisk in the coconut milk, and cook for another 5 minutes.
• Blend the soup with a hand blender and reheat briefly over a medium heat before serving.

Chicken n pumpkin curry

Here’s what you need

• 2 skinless, boneless chicken breast halves – cut into small chunks
• Salt n pepper to season the chicken
• 4 tablespoons coconut oil
• 900g (Approx) Pumpkin– peeled, seeded and cubed
• 1 onion, chopped
• 2 cloves garlic, chopped
• 2.5cm piece fresh ginger root, finely chopped
• 1 tablespoon ground coriander
• 1 tablespoon ground cumin
• 1 pinch ground turmeric
• 1 teaspoon red pepper flakes
• 200g canned coconut milk
• 350ml chicken stock
• Salt n pepper to taste
• 2 teaspoons rice flour mixed with a little water

Here’s what you do:

• Season the chicken pieces with salt n pepper and set aside.
• Heat 1 tablespoons of coconut oil in a large pan over medium heat.
• Add chicken to the pan; cook and stir until browned on the outside and cooked through.
• Remove from the heat and set aside.
• Melt the other 1 tablespoons of coconut oil in a separate pan over medium heat.
• Add onion, garlic and ginger; cook and stir until onion is transparent.
• Season with coriander, cumin, turmeric, and red pepper flakes.
• Continue to cook and stir until spices are fragrant.
• Add pumpkin, cooked chicken, coconut milk and chicken stock. Season to taste.
• Cook for 15 to 20 minutes over medium heat.
• Mix the rice flour with a little water to make a smooth paste the consistency of double cream and mix into the curry mixture.
• Bring back to the boil, stirring constantly.
• Serve immediately

Millions voluntarily take annual flu shots not knowing their harmful ingredients. With variations by producer, they contain numerous stabilizers, neutralizers, carrying agents, and preservatives, including:

• Mercury (thimerosal), a known neurotoxin
• Aluminium hydroxide and phosphate, known to be linked to some neurodegenerative diseases, including Alzheimer’s disease
• Formaldehyde, a known carcinogen according to the National Cancer Institute; it’s also linked to upper respiratory tract problems

These are just naming a few.  I personally do not take flu vaccines and am not trying to use scare tactics to convince you not to but I do want to create awareness.  I want you to do your homework and find out the facts before you follow the heard to get your shot.  There is plenty of credible well researched information on the internet so get goggling.

What I do want you to get out of this article is knowing why we “catch” colds or get sick and what we can do to prevent it.  It all has to do with the state of our immune system.

HEATHY IMMUE SYSTEM = NO COLD OR FLU.

Follow these tips to help you keep you fit, healthy and flu free all year round.

1. Avoid Sugar and Processed Foods – Sugar interferes with absorption of vitamins and minerals, makes the pH balance of the blood more acidic, and changes the way white blood cells respond to invaders, sabotaging immunity.  Eliminating sugar from the diet is the single best thing that anyone can do for their immune health – this includes in the form of processed foods containing white flour, artificial sweeteners, preservatives and additives.  Have you ever looked at the ingredients of your supermarket turkey or chicken slices?  It is very misleading to the public.  Here’s the ingredients list to a supermarket range(I don’t think I should mention the name) packaged roast chicken slices.

(Chicken, Rice Flour ,Potato Starch ,Salt ,Cornflour , Stabiliser (Sodium Triphosphate) Dextrose, Brown Sugar ,Vegetable Oil. ,Prepared with 103g of raw chicken per 100g of finished product)

Sugar is everywhere , even in foods you wouldn’t expect it.  Please read your ingredients for everything you buy in a package.

2. Probiotics: Immunity Begins in the Gut -Studies have begun to reinforce the long-held belief that a large portion of the body’s immune response resides in the gut. Probiotics are the healthy bacteria that improve digestion and waste elimination in the body, as well as acting as a natural immune booster. These friendly bacteria, like acidophilus and bifidus, fight infection, lowering the incidence of colds, flu, gas, bloating, and yeast infections.  Taking a good quality probiotic or Natural organic yogurt (if you can find raw, even better) are the best ways to get probiotics.  However, don’t be fooled by the marketing tactics of food companies.  Your so called good probiotic drinks contain far more sugar than good bacteria.  Let’s look at a popular yogurt drink on the market.

(Water, Sugar, Skim milk powder, Glucose, Natural and artificial flavors, Lactobacillus, casei Shirota)

The last two ingredients are the good bacteria which means they are in low quantities in the product.  Food labels are listed in order of the amount of ingredients in the product.  So it is at the beginning of the list there is more of that ingredient in the product, if it is near the end of the list, less of that ingredient

3. Raw Vegetables and Fruits

You always hear our government agencies going on about getting your 5 a day.  Well this is a bit of an underestimation.  Studies are showing the we should be taking at least 7-10 servings of fresh produce each day for their vitamins and minerals, fibre, water, and healthy natural sugars. What’s more, uncooked fruits and veggies contain some of the most essential nutrients for health, weight loss, and living enzymes.

However even though the sugar in fruits is natural, it’s still sugar and most fruits have been bread over the years to actually be sweeter than they would naturally be in the wild so eating fruit all day that is unnaturally bread to be extra sweet and have more sugar is actually not a good thing no matter how many antioxidants it contains. Sugar is sugar.

A simple solution is to eat a ratio of mainly non- starchy vegetables such as broccoli, onions, asparagus, garlic etc.  in a 4-1 ratio with fruits.  This means you will still get lots of nutritional benefits from having more vegetables and feel full enough.  Vegetables also have a high fiber content.  Don’t get me wrong fruit also contains fiber, but you should stick to low sugar fruits as listed above.  Fiber doesn’t get digested in the body and helps with elimination by encouraging regular bowel movements.

4. Protein to Build Strong Cells

Protein is a vital nutrient, necessary for the human body to produce enzymes and other biochemicals. It’s also needed to grow new cells, including the white blood cells that defend the body from invaders like viruses and bacteria.

Eating enough protein can make a difference in clear thinking, reaction time, energy levels and stamina. Most people consume a minimal amount of protein, focusing on starchy carbohydrates instead, so adding more lean protein to the diet can be a great immune booster.

5. Drink Lemon & Lime Water: Lemon and lime are an ideal source for restoring acid-alkali balance in your body. Try to squeeze out juice from a lemon or a lime or both together into your water.  Make sure your water is filtered and try to avoid tap water.  Drinking this solution will help your body to maintain a proper internal climate at a particular PH level, which will help healthy bacteria to survive and destroys other harmful viruses.

6. Regular Exercise

An increase in blood flow associated with exercise helps to circulate antibodies along with white blood cells necessary to fight infection more quickly.  As a result, this provides our bodies with an early warning system to ward off potentially damaging germs.  In addition, the increase in body temperature as a result of physical activity may aid in inhibiting the growth of bacteria; thus allowing the body to fight infection more effectively.

Exercise has also been shown to reduce the secretion of stress-related hormones thought to contribute to the onset of illnesses such as the flu and the common cold, and give a temporary boost in the production of macrophages, the cells that attack bacteria.

Whatever your level of health or fitness, these six tips are sure to make a difference in preventing or fighting off that winter cold or flu this year.

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