GetFit Top Tip

So the time has come and Winter is more or less here and with Winter time comes the Darker Days and the colds and flues ( which i just have experienced) start appearing together with tiredness and sometimes depressions. Everything seems harder especially getting up in the morning and the sofa attracts you more and more instead of leaving the warm and nice homes to get out and about. With the lack of energy comes the lack of trying to eat healthier and all this escalates into a bad circle. But have no fear, there are ways to boost you Immune system and ways to  feel better so stand up tall and see what You can do to feel better this Winter?

Nutrition:

We have all heard it by now, You are what you Eat! And Yes it is still a Fact! So try to think before you put that piece of chocolate in your mouth because you are hungry and that’s the first thing you saw. Always think about what You are eating and what Good that will do to You and your body?

Make sure you eat clean carbs, protein and good fats. Eat lot’s of fruit and vegetables which are bombed with vitamines and minerals and antioxidants which will boost your Immune system. Try to eat warm food now when it gets colder because that will heat you up and fill you up for longer. Try porridge or an omelette in the morning instead of your sugary cereals or toasts. If you don’t eat breakfast, Now is a great time to start. Try it out and see what a difference it acctually makes to your whole day!

As always Avoid Sugar(which includes white bread, pasta and bisquits), Alcohol and processed foods. They are still No good and don’t have any nutrients. Alcohol can also make you feel depressed!

Exercise:

This is equally Important especially now when Winter is here. It’s easy to stop doing exercise at this time of year and us working in Gym can see a big difference in clientel at winter time. It’s just plain and simple Hard to get out when it’s cold and miserable out there but try not to stop. As i just said Exercise is very Important. When we do exercise we release the hormone Endorfines and that is the hormone that makes us feel Happy and it is the same hormone  we release when we stress, have sex or are totally in love. And you know how happy you are then , right:)

We get stronger both mentally and physically and we also Boost the Immune system with regular Exercise. So if you are used to doing exercise, do continue, don’t give up!

If you are new to exercise start off nice and easy so you don’t over do it and get fed up or injured. Remember, Any exercise is better than No exercise.

An other thing that makes us livlier and happier is getting out doors. Wrap up real warm and go out for walks or gather some friends and play touch rugby or some other games or why not set up a little tournament of some kind and  Have fun Out doors. You’ll get some fun, some fresh air and the Sun (if it’s out) will give You the  all Important Vitamin D which makes your skeleton stronger and again boosts your Immune System. D-Vitamines are also great for the skin, hair and against Depression.

So, no more excuses about Winter. If you take good care of yourself this might be the best Winter Ever:) Eat good, Get outside and Do some Exercise. Why not Try something totally new this winter, get a friend to come along becuase that way You will never have an excuse not to do it.

Be Well and Happy Halloween:)

Jess

Want to try something new, here are our options:

Fitness Boxing classes: WWW.JESSBOXING.COM

Outdoor Functional training: WWW.FORESTFIT.COM

Or why not get a Personal Trainer this Winter: WWW.GETFIT.LU

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OK guys… stop sending me emails. I was inundated with emails during my holiday about my 30 day Drop A Dress Size guarantee, and my schedule is now just too full.

However I had a quick phone call with Jess this afternoon, and she has mentioned that she was prepared to make the very same offer…

DROP A DRESS SIZE in 30 days or we give you your money back! Plus we will continue to train you for free until you DO Drop a Dress Size.

Jess has a real limitation of when she can train clients, so she is being really selective about who and when she trains.

So here are the conditions again:

• You’ll train with Jess one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan Jess sets 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 . 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 Jess every evening for 30 days to tell her what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program Jess 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.

Now Jess is realy only taking 5 clients at this time, and having talked about her available times, during the lunch period is going to be the most ideal time. Now if this fits with you then you need to:

go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us

drop Jess an email at jess@getfit.lu with the subject “Drop A Dress Size 30 days” and tell her why she should take you as one of the 5 special clients to help you drop that dress size(Jeans size for guys)! I wouldn’t wait for the deadline of the 31st October at 18:00 as Jess will have likely filled those places by then.

So get to it right now if your are really serious about making some extra special changes in the month of November.

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The Ratio Diet
by Dr. John Berardi

Want to improve body composition, increase the ratio of fat lost to muscle lost during a diet, improve blood lipids (cholesterol and triglycerides), prevent wild fluctuations in blood glucose and insulin, and improve satiety when on a diet? Well, you’re not alone. In fact, Dr Layman and colleagues at the University of Illinois are also interested in helping you accomplish these goals.In their recent studies, they have demonstrated a myriad of benefits associated with reducing the ratio of carbohydrate to protein in the diet from 3.5g of carbohydrate to every 1g of protein to 1.4g of carbohydrate to every 1g of protein. What does this mean in terms of food intake? Well, check out this handy little chart.

kcal/day Fat grams* Carbohydrate grams Protein grams

4500 kcal 150g 450g 338g
3500 kcal 117g 350g 263g
2500 kcal 83g 250g 188g
1500 kcal 50g 150g 113g

*These numbers assume a diet that contains 30% fat.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

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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.

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Well 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.

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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

http://www.getfit.lu/consultation.html

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I 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!

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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

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Don’t Displace, Dummy!
by Dr. John Berardi There’s a big difference between a healthy diet to which treats are occasionally added and an ‘all-treat diet.’ In the former, unhealthy foods are consumed rarely and in addition to healthy foods. In the latter, unhealthy foods are consumed often and instead of healthy foods. This is called ‘food displacement’ and must be avoided if optimal body composition and health are your goals. Don’t displace nutrient dense food with empty calories!

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

Bookmark It

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…

Start training with Marie this week, utilising the power of Nutritional Responsibility, go here to arrange a consultation

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