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

Call today on 087 278 1671 or email us at  right now at info@fit4life.ie

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.

Check out our Facebook page for weekly tips to keep you on the ball!

Check out our Peak Condition Fitness Camp in Rathgar.

For some of them it was just not knowing what they should be eating or how they should be exercising.  This lead to a lack of motivation because they didn’t see the  results they were looking  for with what they thought was a ‘healthy diet’ and ‘exercising regularly’.

Now I’m not just saying this because I’m a trainer and coach but I do believe it is a must to get proper instruction and guidance if you are not an expert.  I myself have trainer that I go to every month, I learn something new every time I see him and pass this infomation on to my clients.

I look at it like this…If I needed a root canal, I certainly wouldn’t be pulling out my own tooth, I’d be going to a dentist, he’s the expert.  Or if I needed my computer fixed, I’d go to a techy.  So why are so many people making up their own fitness programs?  Another thing  that frustrates me  is when I offer new people in the gym a program, they say to me- ‘oh, I just want to use the treadmill and get a bit fit and then I’ll come for a program’…..Isn’t that what a program is for?  Getting fit, strong & lean!  I’m sorry to say the treadmill alone is not going to do this for you.

Anyhow, these people are just like you, they have families, work commitments and busy schedules but made the time get proper instruction in order to make the changes needed to improve thier lives.  They are a great example and should be admired for seeking the challenge and following through!

Are you ready for the challenge, are you ready to change?  Have a look how seeking proper instruction has helped these recruits in only two and a half short weeks….

Angie,

A couple of points I would make are;

1. I bought jeans at the weekend and had to go down a waist size.  Incredible as I have had the same waist size for the last 25 years!

2. I trained yesterday in the Gym and discovered I could do the sit ups with the 5KG weight and get myself the full way up past my knees.  When I started I could hardly get off the ground.

3. I feel much better and stronger and my back seems to be really loosening up and strengthening

Regards

Fergus

Hi Angie,

I’m delighted with the results of this morning’s checkpoint – it’s a real boost to see how fast decent results can be achieved with the PEAK CONDITION METHOD.

I can better cope with the gym workouts, and I already have more pants room around the waist – plus the bonus of the headaches been gone!

One of the benefits which I’m most pleased about is one I didn’t even think of. I’ve always had dry skin. Since I started the programme, and I guess largely thanks to the fish oil, my skin hasn’t been dry at all. Why couldn’t I have known this 20 years ago!!!

I’m becoming a big fan of your programme and the attention you take to guide us through it is impressive – thanks!

Shane

Angie,

Firstly I’m really enjoying the programme I feel really motivated, full of energy and overall feeling excellent. My skin has really improved, my fitness is much better with improved strength & stamina when it comes to the cardio.

My diet is much better, I have adjusted to the foods well. I have managed to stay off the beer… which I’m really proud of.

I am having the best sleep I’ve ever had. I’m that motivated I’ve decided to do another round of the liver flush !!!! (Need to clean that liver.. a lot of beer has passed through it !!!)

Now for the really good stuff:

My weight is down 9Kg’s since we started.

My waist is down two belt notches

Exercise has become a very important part of my day and would miss it if I could not do my session.

I seem to be static in terms of weight loss over the last 5 days, however I still feel the changes in measurements are there. I’m very positive for excellent results by the end of week 8…..

Thanks Angie, I really appreciate all your help over the past 3 weeks you have been very helpful.

Regards,

Brian B..

Hi Angie

I’ve had 3 weekends of no alcohol – never been done before in my life!  Not that I’m a party animal or anything (far from it these days)but I’d love some wine at the weekend.  Also I’d usually drink about 5 cups of tea a day.  I did find the first two weekends fairly boring and felt like there was something missing but now that we’re into the third week I can really feel the benefits of the program.

Apart from feeling great from exercise and cutting out the breads/sugary snacks etc – another big thing for me is that I’ve broken through the barrier of craving tea & coffee.  I don’t feel sluggish at all & I have loads of energy.  I’m not wasting time thinking about food and shopping these days is very easy – the veg and meat stall.

However I know I’ll have to have cheat meals/snacks otherwise I’ll never sustain this long term.  I’m hoping that when I do, that I’ll be able to control it, that’s the big fear.  But otherwise so far, so good – knowing that the rest of the group is doing the same gives great motivation to keep it up.

Thank you!

Tracy

I’ve been working hard at improving my systems to help as many people as possible get into the shape of their lives.  It is my passion to educate, motivate and help people achieve health and fitness goals whatever they may be.

My Peak Condition Fitness Camp in Rathgar now has 12 sessions weekly to choose from- don’t waste your time in the gym anymore go to www.bootcampdublin.com and find out more about our One Month Intro Offer for new members.  I also give my 100% money back guarantee if you’re not happy with your results!

No Hype, No Hassle, Real Results, Real Quick!

I even had one email asking if she could do the liver flush for one more week!  We did the first weekly weigh in on Friday morning, most had started their detox last Friday the 16th  however I had a few that were away for the weekend so were unable to start the plan until Tuesday.

Even though we had a few late starters, we still had an amazing result of 37kg fat loss between the 11 recruits!  That’s 81.4 pounds or close to 6 stone!  This is an average of nearly half a stone each.

Now you are problably thinking, you can’t lose that much fat weight in one week? Well I’m here to tell you that you can.  If you are doing a proper resistance program, as my group are doing and you are detoxify the body, which involves removing all food and drink that the body views as toxic and eating only fresh whole foods, then all the weight lost will be water and fat.

We are not focusing on just the weight loss on the scale in this challenge either.  We are focusing on Body Fat Analysis not BMI (which is your typical height to weight ratio).

The picture is a replica of one pound of fat versus one pound of muscle .  As you can see the muscle (the dark color) takes up much less space than the fat (the light color). The key to long term fat loss is to increase your metabolism by increasing your  muscle or lean tissue.  The more muscle you have the more efficient you will be at burning the calories you consume throughout the day.

The difference between Body Fat and BMI as a measure of success is that BMI does not differentiate between FAT and MUSCLE.  So if you are training and getting leaner because you have increased your lean muscle mass then your BMI and weight on the scales could be increasing and not reflecting the improvements in your body composition and therefore it is not a reliable tool for tracking results.

So what is Body Fat Analysis and what can my FAT stores say about me?

I am using a method called Biosignature which was developed by the world renowned strength coach Charles Poliquin.  Charles has trained Olympic medallists in 17 different sports along with professional athletes in sports such as the NFL  and in the National Hockey League.

His method is based on scientific evidence that is designed to understand why and where people store body fat as a result of their hormonal profile.

This means that your body fat levels and corresponding imbalanced hormones can be effectively managed through a combination of diet, exercise, a targeted supplementation program, and lifestyle modifications. This means FASTER results and FEWER supplements than is possible with the industry’s typically more random and haphazard approach.

For example, the more fat around the umbilical skin fold (your waist) is a direct reflection of cortisol (the stress hormone) output.  A relatively fat midsection indicates stress levels are high and/or the ability to handle stress is low. The good news is that: it’s not your fault and, it can be changed.

The result is improved performance in all aspects of your life. You will become lean, strong, healthier, happier, and more energetic in half the time.   BioSignature Modulation is the closest thing you will ever come to real spot reduction!

So once we know your Body Fat percentage and have analysed your hormonal profile we can help you to set goals to target your problem areas.

Improving your Body Fat percentage is dependent on the right nutrition and the right training and you will only succeed if you do both.  So no matter how hard you train you cannot out train a poor diet, if your food is not on track then you will not be getting the optimal results.

My crew of 11 people are now clued in and on their way to a complete lifestyle change and you could be too.

I am now offering this unique service both in my Rathgar Studio (at a discounted price for anyone who is enrolled in my Peak Condition Fitness Camp) and on site for corporate clients.

Here’s What You get

• Body Fat Analysis, I measure 12 different area’s on the body
• Analysis of what your Fat Stores say about you, where are your individual problem areas?
• Goal Setting, how can you win the race if you don’t know the destination?
• Food Diary Review, think you are eating the right food, you may be surprised!, Lets have a look and find out.
• Lifestyle and supplement recommendation

Within your initial assessment, we will give you instant feedback on your results and the hormonal trends we have highlighted.  Within 48 hours of your appointment, we will provide you with documented feedback, a shopping list, a daily nutrition plan, specific exercise suggestions and if required, a daily supplementation protocol to follow.

To book your biosignature appointment email on info@fit4life.ie

Most of them do some form of exercise but nothing too structured.   With this intensive 8 week program we will not only be progressively building up the training sessions, we will also be focusing on proper nutrition which is essential for any FAT LOSS program.   Now I stress FAT LOSS - not just weight loss on the scale.

Although I am going to monitor the loss on the scale I have made sure I have fully assessed each individual taking not only their height, weight & girth measurements but also their body fat measurements using Charles Poliquin’s BioSignature method. This allows me to monitor their lean mass (muscle) as well.  I’ll be testing them bi-weekly to note the change in their fat-to-lean ratio so I can make adjustments to their nutrition and training plan if needs be.

With my Metabolic Enhancement Training I will be focusing on resistance training and shorter interval sessions which will catapult their metabolism.

I have everyone on a two week detox to start.   No Sugar, No Dairy, No Wheat or Gluten Grains, No Alcohol and No processed foods!  Oh there were a few sore heads this afternoon but surprisingly no moaning from anyone.  They just got down to it and I must say were brilliant, all of them!  They may be cursing me now but I know they will be thanking me in 8 weeks’ time!

Now to the training, I have started them on what is called P.H.A  (Peripheral Heart Action).  This involves super setting or paring exercises; usually an upper body followed by a lower body.  This places more demand on the heart & lungs as the heart has to shunt the blood from the upper body muscles to the lower body muscles.  This is a far more effective way to spend your time in the gym than sitting on a bike or treadmill, and less boring!

We are starting with a few compound exercises (meaning using more than one muscle group) as the idea is to increase circulation without congesting muscles.  You pump blood through your muscles rather than just into them.  You also want to move from one exercise to the next as quickly as possible.  Feel free to take one-minute breaks in the beginning between each exercise and reduce the breaks gradually over time until you are not resting at all in between each set.

In addition to being an outstanding program for fat loss and muscular endurance, P.H.A is also effective for strength training.  If fat loss and endurance are your main goals then try doing three PHA workouts per week.  Take a day off in between each workout.

Here an example of the PHA fat loss program that the group is doing this week:

Exercise                                  Sets                 Rep Range      Tempo

A1 – Squat                              2/4                   10-12               4010

A2- Lat Pulldown                     2/4                   10-12               3110

B1-Chest Press                       2/4                   10-12               4010

B2- Leg Curl                            2/4                   10-12               3101

C1- Shoulder Press                2/4                   10-12               3010

C2- Split squat`                       2/4                   10-12               4010

Please note: your suitability to try this program should first be confirmed by your coach or physician. The training programs at Fit For Life are tailored to each client.

I had them working for 40 seconds and taking 10-20 seconds rest between super sets.  But you can use the rep range guideline if you don’t have access to a timer.

The numbers under the tempo represent the pace at which they lifted, lowered and paused in each phase of the exercise.  I often see many people not paying attention to how quickly they are lifting, most people do it as fast as they can to get it over with but this is not the best way to get results.

The first number represents the lowering phase, the 2^nd number the pause at either the bottom or top of the rep depending on the exercise, the 3^rd number the lifting phase and the 4^th number is also the pause at the bottom or top.

These are the type of training session you will see my clients doing at the Fit For Life Studio in Rathgar, If you would like a training program tailored to your body, call me on 087 278 1671 or email at info@fit4life.ie right now, We’ll help you get started on an EXERCISE, NUTRITION, ACCOUNTABILITY AND MOTIVATION program and guide you step-by-step all the way to ACHIEVING your goals!

Click Here for my Peak Condition Fitness Camp details, I’m now offering a one month intro offer  – €80 for 8 sessions or €120 for 12 sessions.  This comes with a 100% money back guarantee, so what have you got to loose but inches.

Well, it’s that time of that time of the year again (for me anyhow).  It’s my birthday this week which signifies the end of summer for me.  Hopefully the weather holds out because I always like to celebrate with hosting a BBQ.

I love to eat healthy and I am NEVER upset about choosing good options, no matter what and BBQ’s are a great way to get some fresh air, sun shine and eat well.

So I’ve decided to share with you my top 10 BBQ treats and why I choose these foods.

1. Wild Salmon -Although it is a bit more expensive it’s well worth getting as it is in only in season for a few short weeks in Ireland. The oils in salmon and other oily fish like mackerel, sardines and anchovy to name a few have been proven to increase insulin sensitively, promote muscle growth, inhibit fat storage, provide energy, prevent muscle  breakdown, lower cholesterol, reduce inflammation and lower blood pressure. (ok take a breath now) There are numerous studies on effects of fighting cancers and many diseases as well.   Not only do I try to eat fish at least 3 times per week but I also take it as a supplement. If you are looking to reduce your body fat you should definitely be taking a good quality fish oil.  The amount recommend is approximately 1 to 1.5 grams per percent body fat for best results.

2. Lean Organic Beef is loaded with protein and helps synthesis of hemoglobin which aids in red blood cell production.  I make my own beef burgers, they are simple and easy and you can use some of my recommend fat burning spices to your mix to ram up your metabolism.  I always eat this nude, no need for bread when I have all the other fixings to eat.  Meat is one product that should always be purchased organic where and when possible.

3. Cayenne Pepper. This spice causes you to burn fat! I know, who would have thought. Cayenne pepper kick starts your metabolism and makes foods taste great.  Add a pinch or 2 to your bugger mix.

4. Spinach contains anti-Inflammatory and anti-cancer benefits from phytonutrients. Spinach contains numerous nutrients, making it a powerful antioxidant. The vitamin K found in leafy vegetable, helps prevent excessive activation of osteoclasts, the cells that break down bone. And let’s not forget the vitamin C, vitamin A and iron content. I use baby spinach and make a kick ass salad with rocket leaves and all the fixings.  Dressed with a home-made olive oil balsamic dressing.

5. Avocado. This Fruit is nothing shy than amazing! Avocado has anti-inlammatory benefits, better heart health, and regulating of blood sugars. Recent research has found absorption of two key carotenoid antioxidant increases significantly when fresh avocado (or avocado oil) is added to a salad. This bad boy fruit is always in my salad or make a delicious guacamole out of it to have as a topping for my bugger. CLICK HERE to check out my video on how to make it!

6. Sweet Potato. There are so many health benefits to sweet potatoes that I am only going to touch on a few.  To start they are high in the carotenoid beta-carotene. Our bodies need beta-carotene to benefit from Vitamin A, a fat-soluble antioxidant only found in animal foods. Sweet potato has anti-inflammatory properties due to an abundance of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fibre.  The carotenoids in sweet potato can help your body respond to insulin and stabilize your blood sugar as well making it a better choice than a regular spud which can spike up your blood sugar.  I chop in half, par boil for 5 minutes, wrap in tin foil and on it goes.  Make sure you put a nob of organic butter on it. Contrary to popular belief organic butter has many health benefits, one being having high selenium content which is a trace mineral with strong anti-oxidant properties and is crucial for optimal thyroid health and metabolism.

7. Quinoa is often referred to as a grain but is actually a seed.  A distant relative to spinach it is an excellent source of protein and unlike other grains is not missing the amino acid lysine so the protein is more complete.  It offers more iron and high levels of potassium, riboflavin as well as other B vitamins and is a good source of magnesium, zinc and has some folic acid as well.  It has a light delicate taste and is a slower releasing carbohydrate therefore not spiking blood sugar levels like other grains.  It cooks like rice and I use it instead of bulgur wheat to make Quinoa Tabbouleh.  This always goes down a treat at my BBQ’S.  CLICK HERE for my video on how to make it.

8. Onions & Garlic. Sulphurous foods such as garlic and onions are great for stimulating the sulphation pathway in the liver, responsible for detoxing heavy metals like mercury from your system.  I get large red or white onions, cut them in half, wrap them in tin foil a pop them on the barbi.  Bake until soft. These are a great complement to your meat.  Garlic, well there’s loads of that in my salad, guacamole, bugger mix and marinade for my salmon.

9. Asparagus. Also a sulphur-containing food asparagus is just divine marinated in olive oil, garlic and lemon juice and grilled on the top shelf.

10. Strawberries have a low glycemic load and are known for their phytonutrients for antioxidant, antimicrobial and anti-carcinogenic protection.  I chop up strawberries  then mix with white balsamic vinegar and leave to sit in the fridge.

11. Dark Chocolate. I know I had top 10 foods to eat at a BBQ but I couldn’t leave this one out!  Good quality dark chocolate.  Yes, the legends are true: Chocolate is good for us but all chocolate is not created equal.  First, and most importantly, true dark chocolate is usually considered anything at or above 70% cacao.  Just like with wine, it’s an acquired taste for some, and your palette will adjust.  Here are just some of the benefits of dark chocolate: Studies have shown dark chocolate to lower blood pressure and bad cholesterol (LDL).  It contains serotonin, a natural mood-boosting anti-depressant and stimulates pleasure-inducing endorphin production.  This makes a delicious and nutritious accompaniment to the berries and balsamic.  Shave the dark chocolate on top and YUM a perfect way to finish your BBQ!

Now, even though there are several benefits of dark chocolate, as with anything else, moderation is key.  Make sure your chocolate delights fit into your daily caloric needs, and try to work your way up to the highest percentage dark chocolate you can enjoy.