GetFit Top Tip

If you’ve not been keeping up, we sent out a call for 4 volunteers to go through the 12 week GetFit.lu training program. We had a over whelming response which made the job of selecting our 4 really tough.

Well we selected the four, and their profiles will be displayed in 352 this coming week. However they get started with their training and nutrition plans this Monday.

They’ll need to follow the Elimination Diet for the first 30 days, which is certainly not easy:

No wheat based products so essentially no bread,pasta and breakfast  cereals
No Alcohol, sodas or caffeinated drinks
No processed foods

All for 30 days!! This will essentially detox their body and allow them to adequately fuel themselves for the activity they will be  doing. They’ll lose a bucket load of fat at the same time!

Anyway keep track of their progress in 352 and the updates I will provide over the coming weeks

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Make a mark in your schedule for this Friday evening.

Yes it is Friday 13th, but I am urging you to head out to Top Squash in Sandweiler to join us for an evening of light discussion and insight from three of Luxembourg’s leading health and fitness professionals.

The event starts at 7pm and will feature three short but powerful  talks.

Plus you’ll get the opportunity to pick the brains of the most successful fat loss team in Luxembourg before and after the event.

You see… January is now over, so no need to feel guilty about not stepping foot in the gym. We have filled about 50% of the places and I am expecting a flood of new sign ups in the next few days.

I need you to go to http://www.getfit.lu/friday13.html and register your interest in the event, and i’ll send you final details in the next 48 hours.

I look forward to meeting you in person on Friday

Tim Goodwin

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Despite my best efforts, so many people I talk to about exercise and good clean eating habits, the conversation always comes around to the numbers. More often than not the numbers are related to weight.

How much can I lose?

What is normal weight loss?

How much should I weight?

I can understand why this is the number of concern to you. It is probably the only indicator/comparison you have that bears some resemblance to where you want to be.

Weight IS a useful indicator, but not the only one you should use.

With our Personal Training clients and ForestFit members we DO use weight, but only in conjunction with another measurement…

Circumference measurements.

The measures we get our clients to do, just once a week, are Chest, Waist(just at the navel), Hips(the widest part around your butt) and thighs(the widest part in the upper leg)

Whilst there are other measures, such as bodyfat readings, most are not accessible to people outside of a clinical studies setting.

Weight alone is generally a poor indicator of progress, especially if  your goal is to drop a dress size for example. It is highly likely if you do the right type of exercise and have the right eating habits, you WILL drop a dress size, but may only lose a small amount of weight.

When you take circumference measures, this is a simplistic way of seeing “fat loss”, and losing weight from the areas of the body you want to lose it.

Take your measures today, record them and see if your training programs are producing changes in these figures each week.

PS. We have had a great response to our special open seminar on Friday 13th. We already have 33% capacity for the evening!
Check out http://www.getfit.lu/friday13.html

PPS. More numbers… ForestFit February only has  places left for 7am and a more available for our special beginners lite program from 10.30am
Check out http://www.forestfit.com

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“It may be a small contributing factor and we need to explore all the avenues because so many people need help and we’re just not clever enough to help them at the moment.”

This quote came from an “obesity expert” from Imperial College…

I love some of the crazy theories that people come up with for why we have a global obesity problem.

Here is my theory:

or…

If you want to read the full news story about claims that common illness can make you fatter… take a look here.

Can A Common Virus Make You Fat

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I will not lie to you ForestFit January has been a bit chilly, but I have been really impressed with everyone in the groups. They have all committed to wrapping up warm, with some warm hats and gloves and got warm within a few minutes of activity.

The underlying principles of the sessions has been fun, moving and getting a great fat burning workout done in 45 minutes. Despite the cold it has been just great!

And so Fabulous February is almost upon us, and we’ll be continuing the great workouts and turbo-charging your fat loss efforts. Not only are we going to run the usual 7am and 9.30am groups we are also trying for a 10:30 (lite) group and a lunchtime session at 13:15

The 7 and 9.30 groups are filling fast so be quick if you want a place. Click the link below to register right now.

http://www.forestfit.com
PS. Once all the places are gone you will have to wait until March before you can join again, it really looks like two of the groups will be full by the end of next week.

Here is the web page again:

Luxembourg Bootcamp

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Todays Kids are generally moving around a lot less then they did let’s say 10 years ago and that is obviously taking it’s toll. The % of obesity is alot higher, Diabetes is turning up in earlier age and back and joint problems start a lot earlier in this century.

A big problem is all the Computer Games that exist today. Kids rather sit inside and play and play and play while when I was young we were out running about and moving around all the time.

Tv and Dvd’s is another reason that kids rather sit inside then go out and do something active and Believe it or not but We as Parents also play an enormous roll in if our kids are active or not. If mum and dad are doing some kind of exercise I bet you the kids will follow.

So All the parents out there Please show your kids that Exercise is a GOOD thing and get off your bums and do something. I am actually working on a Family Exercise DVD so keep your eyes out for that if you are not sure what to do to get the whole family involved:)

So, Anyway, side tracked a bit there:) I started up the Kids Box & Fit about 5 years ago and have had the group going since then. It’s aimed for Kidz age group 10-13, boys and girls. The aim is to get them moving, have some fun and early try to show them to use correct posture. The boxing part is also a great way for them to get out aggressions and frustrations within a safe enviroment.

So, don’t let your kids miss out on this oppertunity, Send me an email jess@getfit.lu to Sign Up!

Only 12 Place Available!

Have a great, Active Day:)

Jess

BR Jess

Sign Up straight Away so Your kids won’t Miss Out on this Chance!

Looking forward to seeing you, BR Jess

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I have now been in the Personal Training business for about 1.5 years. I have had very successful clients who have followed everything I have asked them to do but I have also unfortunately had less successful clients. So what happened to these less successful clients?? Well, when they came to me they obviously had some kind of goals or else I wouldn’t have taken them on, So down the line what happened to the passion and want to reach these goals???

As mentioned above we do need Clients to follow ALL our guidelines to have a successful result of our training. Quite easy really if these guidelines aren’t followed then the results will be less or none at all.

First off a Main Goal needs to be determined. If you don’t have a goal it would be like sewing without thread. What is the goal: weight loss, fat loss, more muscle mass, functional abilities, confidence? Why is this goal so important? And when should it be reached? And HOW will you feel when you have reached it? Write all this down and you have won half the battle. To win the whole battle make sure do READ your Goal EVERY day and FEEL Passionate about it.

NutritionJ, Interesting subject. To make it easy: There is no possible way to OUT TRAIN a BAD DIET!!! So if fat loss is wanted you have to eat regularly and Make GOOD choices. Put diesel in a Petrol tank and see what happens. How is the body supposed to function in the best possible way if it doesn’t get the best possible fuel??

So eat Often, Eat Clean and Drink lot’s of water and you are closer to the body you dream of.

First, second, third and fourth week goes by and all Training sessions asked where done but unfortunately not much happened in these 4 weeks so client gets pissed off, lose motivation and lack of faith and training goes downhill. For some people the metabolism takes longer to kick in. It is something that doesn’t happen over night.  For people with a lot of extra weight it is obviously easier to start losing. Think like this: It probably took a while to put the weight on so let it take some time to get it off. That way it will be so much easier to maintain. Keep Training Smart and the Results will come.

It’s busy at work. Your husband needs his shirts ironed. Kids need to be driven here, there and everywhere. Food shopping needs to be done. Cooking needs to be done. Cleaning needs to be done and on top of that you are asked to do several tasks and workouts and eat healthy and stretching and you just wonder how you are going to get through it all.

It all comes down to the Magic word of Planning and to have a Strong Support Network around you. Think of ways to make things easier for you. Tell people that you are starting a new health regime and that you need their help to not fall back into old habits. Maybe your husband can iron his own shirts. Maybe you can start sharing driving with someone. Have a cooking day where you prepare for the week and freeze or just have ready chopped up vegetable and fruits etc. Have snacks ready at all times in your bag and in your car. Be Prepared!

Jess

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Another great short video from Mike Rousell, top nutritionist, this time on safe fat loss.

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Lifetime Fat Loss
By Mike Roussell Phd(c)
http://www.getfit.lu/recommended/warpspeed/

This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.

Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.

This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.

This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere.

Have you found yourself in this situation?

Do you find yourself in this situation?

The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.

1. No Cheating - He needed to stick to the diet 100%
2. No Skipping Workouts - There are only 24 workouts so he has to do everyone
3. Completed Focused Effort - No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.
4. He Had To Let People Know - Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened).

He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.

Now, have you been dieting forever?

If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at {aff_link}.

But you need to agree to the above 4 rules too.

The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.

Let’s make that happen together.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://www.getfit.lu/recommended/warpspeed/. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

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Mike Rousell, top nutritionist, presents more weight loss facts in this excellent short video

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