Archive for October, 2008
OK here I am again experiencing another of our fundamentals this time Nutritional Responsibility, what is this exactly?
Well it is actually very simple, it’s all about going back to basics making sure that we have a clean diet consisting of fresh fruit and veg, fresh meat and fish, low fat dairy and water.
One of the things that we ask you to do is to to keep a truth diary. This involves writing down everything that goes into your mouth and at what time. You will also grade them. A is for all fresh, B is for not so good but not so bad and C is yes you guessed it is all heavily processed foods like pizza, alcohol, biscuits etc. You will also mark down how many portions of fruit and veg you have eaten and what you have drunk.
So how is it going so far…..
Well boy does it make you think about what you are putting in your mouth. The idea is not really to change what you are eating just to record it, but automatically i found myself making small changes. From seeing what I had written down I have automatically increased my water intake, upped my portions of fruit and veg, cleaned up my main meals by reducing the amount of processed foods and increased the amount of times that I am eating per day(which is never a problem for me as I love to eat:o), which of course is the key to revving up your metabolism and getting rid of your body fat. So with out really making an effort and just with these small changes I have lost nearly 2 kilos already!!!
Now as part of your 3 month pro gramme with us for ONE MONTH we ask you to give up alcohol, wheat based products and all processed foods so that you can really see dramatic effects that it can have. I will let you know how this goes in the not to distant future…
Marie
Want to start your training with Marie, go to http://www.getfit.lu/consultation.html and complete the request to meet us for a consultation.
Leon’s On The Elimination Diet
17.10.08Well I have started the elimination diet and so far except for the chocolate cravings its going OK. I started on Monday but today I really filled up my fridge with healthy food. I bought chicken, turkey,mushrooms, tomatoes, sprouts, carrots etc etc.
I then went into my quite large kitchen and searched through all the cupboards for those big professional looking knives that I bought one time. See in the past a fork would have been enough to break through the
plastic cover before putting into the microwave….
I chopped up the meat, spent 5 minutes trying to work out how the grill works (pretty sad I know) and then prepared my carrots and sprouts. It worked and I had a decent meal, I sure it would have tasted better if someone else had cooked it but it just goes to show that even COMPLETE BEGINNERS in the kitchen can cook and prepare healthy meals.
OK, some of you will have read about my Drop A Dress Size Guarantee, 60 days to drop a dress size or your money back…
Well I am personally going to UP the challenge some what.
Drop A dress size in 30 days or I give you your money back! Plus I will continue to train you for free until you DO Drop a Dress Size.
What at the conditions:
- You’ll train with me one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
- You must follow the exercise plan I set for you in full without deviation.
- You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet I have followed this last few weeks. This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
- You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
- You must write a daily journal, and email it to me every evening for 30 days to tell me what you have been doing that day, nutrition and exercise wise.
- At the start and end of the program I will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.
Sounds like a lot? And yet what I am asking is not unreasonable.
If you truly want the results then you understand that sacrifices and changes must occur.
Now I am taking on only individuals who really are committed to getting the results, and I only have time for 6 clients at this time starting from November 11th, when I return from my holiday.
What I need you to do is go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us, then drop me an email at tim@getfit.lu with the subject “Drop A Dress Size 30 days” and tell me why I should take you as one of the 6 special clients to help you drop that dress size(Jeans size for guys)!
I will be picking up only a handful of emails next week during my vacation, make sure you put the subject in there!
Get to it now!
Tim
Elimination Diet Day 24
16.10.08I am now over 3 weeks in to the Elimination Diet, and what have I learned?
Coffee: having been a coffee junkie for years, going without for over 3 weeks has at times been tough. BUT after the initial withdrawal headaches and generally feeling rubbish, I am now finding it easier to go without. I am also finding my sleep patterns have improved massively, and I feel more lively during the afternoon (a typical sluggish time for me). Now this may be due to an increase in water intake too, I don’t really know. The big thing here and I don’t want to understate it, really is the improved sleep quality!
Breads and Pasta: Not really missed the pasta’s, never really ate too much of the stuff anyway! But the bread was like the coffee, one of my major weaknesses. I think this part has contributed mostly to the visable results that i have obtained, no more bloating, no more over-full feeling. We simply do not have the stuff in our house any more, and going out for lunch or dinner simply means ignoring the bread that appears on the table!
Over high energy dense foods: Heavily processed foods such as sweets, pizza, burgers and such like didn’t really exist in my diet anyway, but I was certainly prone to the more than occassional treat… which it seems added up. Cutting those out at times was difficult, regularly eating our normal dinner and then wanting something sweet after was just a habit. A habit that is now broken.
Yes this is a bit of a sales pitch, BUT only because I could not have done the last few weeks without it. The Elimination Diet Cookbook has been a indispensible companion on this journey so far. So if you are starting your Elimination Diet program today, then I would thoroughly recommend the Cookbook too.
The Results: well in 3 weeks, ie. 21 days, i have lost 4.5kg and now dropped to my lowest body fat percentage measurement I have ever recorded on myself.
Don’t wait till monday to start this! Start NOW!
A quick post to tell you that ForestFit november for both the 7am and 9.30am groups are now ready for registrations. Go To:
Just so you know the 7am group will be run during the week at two locations in the city, in lit parks, The Petrusse and the playground with the funny Pirate ship thing :o) but we’ll still be out in the Forest at Bambesch on Saturdays as normal.
Hurry, 2 people have already registered for 9:30 in the last 20 minutes!
Serves 4.
Preheat oven to 190 degree.
Put in a large roasting dish: 500 grams small, peeled, carrots, cut diagonally, 2 tablespoons olive oil, 2 tablespoons runny honey, 1/4 teaspoon ground cinnamon and 1 red, largely chopped peppar.
Roast in the oven for 20-25 min, stirring twice. In the last 5 min stir in a 400 gram-tin of chickpeas, rinsed and drained.
While roasting the veg, prepare 200 grams wholegrain couscous. Mix the couscous with 300 ml of vegetable stock. Leave to rest for 20 min or until liquid has been absorbed.
Combine everything with the juice from 1 lemon, 100 gramslowfat feta cheese, 2 tbsp toasted sesame seeds, 8 large cut into squares dates.Season generously with black peppar and salt. Stir in a handful of fresh coriander just before serving.
Enjoy!
Per serving: 465 kcal, 18g fat,63g carbs, 7g fibre, 16g protein
Ok, so it looks like some of you have set your goal to do a triathlon. Great job, that’s the first step. But how do you reach it? Training, right? But “how much training” is usually the first question.
To help determine your training program, you need to think of 2 things. What the distance of your goal (race) is and how you want to accomplish your goal (race). Is your goal to just finish the triathlon? Be an age group winner? Finish in the top 10 of your gender? Or be in the top 3? Once you answer those questions, it helps you to define your training program.
When I decided to do my first triathlon, waaaaaaay back in 1987, I was a beginner swimmer, experienced cyclist and competitive runner. I set my goal to just finish. It was a sprint distance, 500 meter pool swim, 20k bike, and 5k run. I reached my goal and finished, even with dropping my water bottle on the bike (having no water in 30c heat for the entire ride), and dropping my chain on the course! Because my goal was to finish a Sprint distance triathlon, that helped determined my training program.
Next, think about what your strongest and weakest event is in the 3 triathlon disciplines…that will lead you to your individual training, but that’s for next time!
