This Spring I Want To….

This Spring, I want to _______

How would you fill in the blank this time ?

I’m guessing you’d like to be more toned or less wobbly way before the Summer Season hits…..

BUT – how are you going to do it?

1.     Lose Scale Weight

We know now, that it doesn’t matter what the scale says – if you rely on scale weight – you’ll end up skinny-fat!  If you haven’t come across that one yet – it’s when you weigh next to nothing but still wobble and feel you need to lose even more weight.  But you can’t eat less than you do – you’re bad tempered, moody and become obsessed with food…… you may even lose your friends along the way – you’ve become a diet bore!

2.     Go to the Gym

We know that building muscle will change your shape and tone you up.  But the gym gives you a program that involves lifting weights that are lighter than your handbag!  Eventually someone will actually talk to you and – might give you a program that will work. I can guarantee they will try to sell you stuff!!  But don’t expect miracles most gyms expect you to train most days of the week for 60 – 90 minutes, and they never promise results (I wonder why?)  After a few weeks you stop going and decide to love yourself the way you are!…….

3.      You decide to try a different Gym

The new gym has a fast track programme. So they stick you on a treadmill or stepper for endless minutes of boring cardio training.  All well and good if you have no life and want to fill your time with the least effective strategy to lose body fat.  But, they are nice and you know some of the other members. Not that anyone actually speaks, you all have headphones on and a TV to watch.  You give it a few weeks and no real changes happen. But hey, you’ve heard about a local Slimming Club …..


4.      Join a Slimming Club

You talk a girlfriend into going with you.  You sign up, weigh in and listen to the talk.  The thing is you’ve heard it all before, and you start to wonder why you feel you have to either buy lots of branded food items or learn to count calories or points and fat grams at every meal.  It’s a bit of a chore and you find yourself discovering fantastic ways to cheat.  You lose weight for the first week or so then you remember why you decided to join the Gym.  As you decide never to go back you realise the leader isn’t the role model you wanted anyway…….

5.      Get a Personal Trainer

You decide to go for coffee and a cake to cheer yourself up! You pick up a magazine and notice an article about a  WAG that has transformed herself in just a few weeks….. so you try a personal trainer.  You work out that the 3 sessions you need a week will mean you can’t actually afford your Summer holiday and decide to learn how to bake cakes and make bigger clothes…………

Seriously what next – get to my Indoor Fat Loss Fitcamp

–       not next week

–       not next month

–       but NOW !!!!

My nutrition and exercise system, based on simple principles, that simply work.  Lots of support and one on one sessions to keep you on track. Sign up and get 100 days membershiip to The 100 Club

You get 10 sessions for £75 – £65 for each set after that and you can use them in any class, including Pilates and Yoga.

Mon, Wed, Fri – 06:30; 09:00 &  Sat 08:30

Tue & Thur – 06:30; 10:00

Mon Wed & Thurs – 19:10

Coming Soon – online training program with daily workouts, online support, daily texts and unlimited Q&A opportunities with me.


It will work for you – all you have to do is START

Created by Jackie Allenthis Spring I want to….Created on15/04/12

FAT Loss Shopping List

Are you ready to take charge of your weight and your health once and for all?


Are you ready to feel the best you have ever felt?


Don’t let one more day go by without living the incredible life you’ve dreamed about.


Shopping List


Choose gluten free or organic sprouted whole grain products, spelt flour and breads.

Sources include main supermarkets and health food stores ( look for frozen options in smaller stores)



Choose organic dairy products, especially milk.  Beware always choosing fat free dairy – you need the fat soluble nutrients from this food group.


Meats and Poultry

All of the animal protein you choose should be hormone- and antibiotic-free,

Free range, grass-fed, and if possible organic. Sources include local farm markets, your local Butcher or supermarket meat depts. Try to buy local if you can..


Nut Butter

Choose nut butters (e.g., almond, walnut, cashew, or macadamia nut) made from raw (not roasted) organic nuts. (avoid peanut products)



For high-heat cooking, coconut oil is your best choice.

It should be certified organic, unrefined, no chemicals (including hexane), unbleached, not deodorised, not hydrogenated, made from traditional coconut palms only (no GMO varieties), and cold-pressed (no heat used in the extraction process).

Sources include local health food and Asian and Eastern Supermarkets.


For no-heat cooking (sautéing) and use straight from the bottle (on

salads and cooked foods), choose organic extra-virgin olive oil.

It should be cold-pressed, cloudy (unrefined), and sold in a dark bottle. Sources include local health food stores.

NOTE: some of my recipes state EVOO – Extra Virgin Olive Oil.


Omega-3 Supplements


Krill Oil is the Gold Standard  as it is high in Omega 3 and low in Omega 6 – (6’s are linked to increased inflammatory diseases.)

Cod liver oil should be taken in the winter because of its higher vitamin D

content. (Although our bodies synthesize vitamin D from the sun’s ultraviolet

rays, sun exposure typically is insufficient during the winter.) Softgels are more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle.


Fish oil should be taken in the summer because of its lower vitamin D

content. The softgel form is more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle, or 1millilitre per 10 pounds of body weight (1teaspoon=5 mls).


NOTE – Vit D Debate – do you really get 10-20 mins of daylight EVERYDAY?

I know I don’t so supplement. Most moisturizers have sun filters in them… I make a concerted effort to sit outside everyday ( I love watching my chickens)



Choose Iodised salt unless you have a diagnosed heart problem (you should discuss this
with your health care professional)

I don’t believe there’s any point spending extra money on Sea Salt.

NOTE – if you eat fresh or fresh frozen veg or grow your own you probably won’t need to add salt at all.


Aqave Nectar

This is available (as a liquid, like honey). The liquid extract is ideal for all beverages.  Sources include Tesco, Sainsbury’s etc.



A natural, calorie free sugar –from a plant source –  Truvia etc…good for cooking and sweetening drinks. DON’T use aspartame or other chemical artificial sugar substitutes.  Fructose is no better for you and is often manufactured from Corn Starch – and not in good way – don’t touch it.


Water Filtration Systems

Our bodies absorb water not only from drinks but from food too.

You can buy water filters quite cheaply now… under £5 – they will give you lovely drinking water for months at a time.  Add a lemon or lime – luuvlee..

Search Amazon for bargains.



Do the very best you can with whichever foods are available to you. You may

not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural”.


I know from experience with many clients that following the plan 90% of the time gives amazing results.  You will have more energy, concentrate better, your hormones will settle and weight loss – especially fat loss will be easier than ever.


You need calories to train hard – so don’t avoid meals – if you run out of time, supplies or imagination have a protein shake/smoothie….


Train Hard  *   Eat Clean  *   Get Results



Diet Cure for Diabetes


If you have Diabetes – I’m not saying that you should try a very low calorie diet – but if you are STILL eating a lot of starches THINK and swap them for more nutritious and healthful foods.



Eating a low-calorie diet for just four months can cure Type 2 diabetes

Tuesday November 29,2011

By Jo Willey Health Correspondent


EATING a low-calorie diet for just four months can cure Type 2 diabetes, it was revealed yesterday.

People who slashed the calories they ate each day had a far more significant improvement in the condition and in their general health than medication offered.

They no longer needed life- saving insulin, the level of dangerous fat built up around their hearts was significantly reduced and their cardiac function improved.

“It is striking to see how a relatively simple intervention of a very low-calorie diet effectively cures Type 2 diabetes,” said the lead author of the study, Dr Sebastiaan Hammer.

“Moreover, these effects are long term, illustrating the potential of this method.

“Lifestyle interventions may have more powerful beneficial cardiac effects than medication in these patients.”

The discovery has major implications because diabetics and the obese are particularly at risk of suffering a potentially fatal heart attack or being struck down by debilitating heart disease.

Lifestyle interventions may have more   powerful beneficial cardiac effects than medication in these patients

Dr   Sebastiaan Hammer

The breakthrough is good news for the nearly 2.5 million people in Britain with this type of diabetes, caused by the pancreas not producing enough insulin to break down glucose in the blood.

It could revolutionise the treatment of what has long been seen as a lifelong condition with no cure.

Dr Hammer, whose study was presented at the annual meeting of the Radiological Society of North America, wanted to discover the long-term effects of weight loss by restricting calorie intake.

Pericardial fat is a build-up around the heart that can stop it from working properly, particularly in the obese and sufferers from metabolic disease seen as a precursor to heart disease.




Dr Hammer, from the Department of Radiology at Leiden University Medical Centre in the Netherlands, said: “Our results show that 16 weeks of caloric restriction improved heart function in these patients.

“More importantly, despite regain of weight, these beneficial cardiovascular effects were persistent over the long term.”

Dr Lorna Layward, a spokeswoman for the Stroke Association said: “Diabetes, being overweight and poor heart function can all increase our risk of stroke.

“Losing weight is something that everybody can do something about and it can have a huge impact on improving our overall health.

“It’s never too late to start losing weight, and as highlighted in this study, the less fat you have around your heart, the better your heart will function.

“Losing weight will also reduce our risk of stroke and other cardiovascular conditions.”

Using scans, researchers analysed heart function and pericardial fat in 15 patients—seven men and eight women—with Type 2 diabetes before and after four months of a diet consisting of 500 calories a day.

Changes in body mass index (BMI) were also measured. The results showed that caloric restriction reduced BMI from 35.3 to 27.5 over four months.

Pericardial fat also decreased by about a third and resting heart function improved noticeably.

After an additional 14 months of follow-up on a regular diet, BMI increased to 31.7, but pericardial fat only increased slightly.

On average, someone who has a BMI of 30 will get diabetes.


5 FAST Fatloss Diet Tips

Fitness Solutions UK F.A.S.T Fatloss Nutrition

 Top 5 Diet Tips to shed unwanted body fat

  Think Fiber First When It Comes To Carbs:

–         It is critical to focus on carbohydrate quality first AND then quantity second.

–         In terms of quality, all carbohydrates that you eat (apart from dairy) should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving.

–         In terms of quantity, most people achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.

–         Use The Carb Reduction Blueprint:

§        Use the following step-by-step process in the exact order listed to breakthrough any plateaus to achieve your health & fitness goals.


Tip#1– Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. agave syrup, fruit, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.



Tip#2– Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.



Tip#3– Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.





Tip#4– Replace all fruits with green veggies (or any other veggies AVOID corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.




Tip#5– Plan and prepare your meals in advance… don’t hang on the fridge door thinking about food… Make a plan, BUY only those foods – EAT only those foods – PLATE UP or PACK only those foods.


Well, those are our top 5 diet tips to help you look and feel your best.


When it comes to nutrition, keep it simple and stay on course.



And remember, it’s not about weight loss- it’s about losing inches in all the right places



Nutrition advice from


as part of the F.A.S.T Fatloss Bootcamp System

Great Results or your MONEY BACK.


Contact Jackie Allen on 07831 680086 or by email


BC Counting Carbs  Created on 04/05/2010 12:46 ©