The Anti-Estrogenic Diet Theory

The Anti-Estrogenic Diet Theory

What is the Anti-Estrogenic Diet?

The Anti-Estrogenic Diet is a diet program that helps the body resist the effects of a high prevalence of estrogenic and estrogen-like chemicals in the environment that many researchers believe leads to health problems and weight (fat) gain.

The world is becoming feminized through chemicals such as atrazine (a common crop herbicide used on fruit and veg crops in the US). The sperm counts are dropping worldwide, with a 20% drop seen in just one generation, and the highest level of infertility, despite the growing number of fertility drugs.

The diet consists of three phases:

  1. Detox – Allowing the liver (and kidneys) to recuperate and clean itself. The liver is the body’s detoxification organ, and is the organ under the most stress from chemical attack. When it is under duress and begins to fail, diseases such as diabetes and cirrhosis can take root. This diet allows for two weeks of herbal and nutritional therapy to allow the liver to “bounce back into shape” and assume its important role in regulating the body’s metabolism with renewed vigour. During this phase your gut also has a holiday. Avoiding grains and the glutens they contain allows your digestive system to recover from any inflammation caused by them, you will better absorb the nutrient rich foods you will replace your regular foods with.
  2. High-fat stage. Mimics diet from 10,000 years ago, before the agricultural era. Higher calorie than most diets, but can still cause weight loss. More than anything, it nourishes the hormone system to create sex hormones to counteract

3a.  Reintroduction of foods. Since none of us are monks, methodically and gradually reintroducing foods “in the real world”. But it requires a lot of trial and error to see what agrees with your body, and what doesn’t.

3b.  Cheat Meals. Within our system we insist that you have one meal a week where you relax all the rules and eat a normal meal. Perhaps a take-away or a meal out will ensure that you keep to your eating plan for the duration. Adherence is Key.


What are anti-estrogenic foods and herbs?

The following foods (and their believed anti-estrogenic components) that help counterbalance the effects of estrogenic chemicals and estrogen mimics in the environment:

  • cruciferous vegetables – kale, cabbage, broccoli, cauliflower, and Brussels sprouts, spinach, green beans, onions, squashes,  – have natural anti estrogenic indoles
  • DIM – this supplement helps – and REALLY helps you lose body fat. It contains the equivalent extract of the active ingredient of 1kg of cruciferous veg per day in a form you can digest too.
  • citrus fruits
  • coffee – contain flavones – 1 or 2 shots/day before training is great.
  • fruits – thin skinned berries – cranberries, strawberries, raspberries etc., apricots , figs, melon, grapes, pears              not apples, cherries, dates, pomegranates – see the full list.
  • tea – polyphenols – especially green teas
  • herbs:  passionflower, chamomile, fenugreek, nutmeg and turmeric all high in resveratrol.
  • conjugated linoleic acid (CLA) in grass-fed, organic milk products – real butter and real milk .
  • tree nuts, avocado and fertilized eggs – high-fat, “male” (y-chromosome) containing foods that nourish the hormone system. Almonds, brazils, Cashews, Hazels (filberts and cobs), Macadamia, Pecans, Pine nuts, pistachio, Walnuts. NOT PEANUTS
  • seeds – flax (golden linseed), sesame, pumpkin, buckwheat, millet, tapioca



What are estrogenic foods? These foods should be avoided on this eating plan:

  • conventionally raised meat – often “chemically castrated” using hormones, in order to build bulk and be more tender. This is not a “macho” food anymore. Pay more for organic versions that have not been pumped up with feminising hormones.
  • soy – contains genistein and daidzein, both which have hormone-disrupting activity.  Japanese women have traditionally fed their husbands soy when they suspected they were cheating on them, and monks eat soy to diminish their libido.. includes – soy milk, textured protein, soy sprouts, sauce, tofu etc.
  • ground nuts – peanuts
  • beer – Hops, the bitter herb that gives beer its bite, has estrogenic and libido-reducing effects. This is why heavy beer drinkers develop “man boobs”.
  • Grains – gluten grains – wheat, barley, rye and oats
  • Legumes – beans, peas, lentils (pulses), humus, may be used in small amounts in phase 2 ,especially when you need to add controlled amounts of carbs back into your diet. You’ll know when that is – you will lack the energy to train as hard as you want.


Within my Guaranteed Fatloss system we take the anti estrogenic diet and spread it over your first 4 weeks of training.  If time allowed you would do Phase 1 before joining the exercise sessions. Otherwise you will follow Phase 1 maybe for the entirety of your first 4 weeks.  At around week 5 or 6 you may find at some point your energy starts to flag and results slow down.  Experience has shown us that this is when you should move onto to the next phase both in terms of diet and your exercise plan.



The Anti estrogenic diet theory  Created on 11/03/2010 18:02  © revised June 2012 ©


Cruciferous Vegetables – Crammed With Anticancer Power

Cruciferous Vegetables – Crammed With Anticancer Power

Eating These Vegetables Helps Prevent

and Fight Cancer

Slice into a crucifer and you will likely see a fascinating pattern of leaves, buds, and stems that form a cross shape. Packed within these dark green, white, and sometimes red vegetables are cancer-fighting surprises. You may think that cruciferous veggies are just broccoli and cauliflower – but there are many more than that. These veggies are low in calories, and high in fibre, calcium, iron, vitamins A and C and beneficial enzymes.

A Bounty of Benefits From Crucifers
Cruciferous vegetables can be dense and crispy, like broccoli, cauliflower, cabbage, and Brussels sprouts. They are also root vegetables such as radishes and daikon, kohlrabi and rutabaga. But did you know that some of the leafy greens, such as collard and turnip greens, rocket and cress are also crucifers? A healthy diet that includes two to three cups of fruits and vegetables daily can help lower your risk of many diseases, including cancers of the mouth, pharynx, larynx, oesophagus and stomach. In lab studies, some components of crucifers have helped to halt the growth of breast, cervix, endometrium, lung, colon and liver cancer.

Crucifers Are Crammed With Anticancer Power
Crucifers are packed with dietary benefits. They contain dietary fibre, calcium, iron and vitamins A and C. Most vegetables are low in fat and calories. Benefits include:

  • Dietary Fibre: Fresh, frozen and cooked crucifers are a good source of dietary fibre. You can snack on broccoli florets with a low-fat yoghurt dip and you will lower your cholesterol as well as your risk of heart disease, and keep your tummy happy. Fibre from crucifers helps reduce constipation and other digestive problems, while giving you that feeling of fullness that helps you avoid overeating.
  • Indoles and Isothiocyanates (ITCs): These compounds may rev up your immune system and help protect you against colon, stomach, and respiratory cancers. Indole-3-carbinol occurs naturally in crucifers, and is a powerful antioxidant that scavenges free radicals and protects your cells from damage. Isothiocyanates, a sulphur compound that is most abundant in broccoli sprouts, have been shown to disrupt the growth and division of cancer cells
  • Beta Carotene: It’s OK to take supplements to get your beta carotene, but getting it from vegetables seems to protect cells that are exposed to carcinogens, and prevent cancer from forming. In fact, taking beta carotene in supplements seems to raise your risk for lung cancer. But getting your beta-carotene from crucifers is safe and lowers your risk for cancer.
  • Crambene: Found in many crucifers, this compound, when combined with Indole-3-carbinol, activates your body’s detoxification enzymes. Working together, as they naturally do in crucifers, these two compounds appear to prevent healthy cells from becoming cancerous. Fairly high amounts of crambene and Indole-3-carbinol were required in an experimental setting, to have this preventative effect.
  • Vitamins A and C: Vitamin A is good for your eyesight and your skin. VitaminC assists with tissue growth and repair, helps heal cuts and wounds, and keeps your teeth and gums healthy.

Best Ways to Eat Cruciferous Vegetables
The most powerful crucifers, when eaten raw, are: broccoli sprouts, broccoli, cabbage and Brussels sprouts. Many crucifers can be eaten raw, after washing to remove dirt and grit. Slice them into bite-size bits and drop them into salads, or slice them into strips for finger food.

Arrange raw broccoli on a decorative plate alongside cauliflower, radishes and kohlrabi, over a bed of Cress or Rocket. Pair that with a side of low-fat dip, and you’ve got a healthy snack or appetizer.

Prefer good old-fashioned leafy greens? To prepare bok choy, kale or collard and turnip greens, first blanch the leaves in boiling water and then quickly stir-fry them in coconut oil. The faster you cook your greens, the more nutritious they are, because too much heat can rob them of their dietary power. Mustard seeds (brown, green, white or black), are also part of the crucifer family, and can be briefly toasted in a hot skillet just until fragrant, cooled, and sprinkled over salads and meats.

Convenient Crucifers for Every Day
Don’t cook any crucifer for more than 30 minutes – make it less and keep it healthy! Frozen broccoli and cauliflower is easy and still retains its cancer-fighting properties, and you find those mixed with other great vegetables, you’ve got a quick and easy nutritious side dish. Steamed or micro waved crucifers can retain their vitamins and other beneficial compounds, as well as their appealing colours.

USDA Inside the Pyramid – Vegetables. Last updated: September 15, 2011.

American Institute for Cancer Research. Foods That Fight Cancer. Cruciferous Vegetables.

National Foundation for Cancer Research. Choose Crucifers – The Vital Veggies. 2008.

American Society for Nutrition J. Nutr. 135:2972S-2977S, December 2005. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection? Matthew A. Wallig, et al.

AACR Meeting Abstracts 2006 2006: B158. Azarenko, Olga, Jordan, Mary Ann, Wilson, Leslie. Effects of the isothiocyanates sulforaphane and erucin on breast cancer and normal human mammary epithelial cells.

Journal of Nutrition 135:2972S-2977S, December 2005. Matthew A. Wallig, Kathleen M. Heinz-Taheny, Donna L. Epps and Tamara Gossman. Synergy among Phytochemicals within Crucifers: Does It Translate into Chemoprotection?

A Happy Liver Burns More Fat

A Happy Liver Burns More Fat

The best way to kick your body into a fat burning furnace is to keep your liver happy.

It’s the organ that brakes down fat in your body, so it sets the pace for fat loss.

When it works efficiently, you get the rapid fat loss you want.

One of the greatest ways to optimise your fat loss is to trick your liver to turning onto high octane fat loss mode. You do that by following this simple rule: keep your liver clean of as many toxins as possible.

When you eat processed and fried foods, drink fermented drinks, feel stressed and are exposed to environmental pollutants you fill your liver with toxins. The good news is there are many foods that cleanse the liver by stimulating our natural ability to clean toxic waste from your body!

Here are the top 10 foods that keep your liver burning up your fat at the best speed possible so all your efforts give even more results:

1. Apples: are high in pectin, providing the body the nutrients it needs to cleanse and release toxins from your intestines. This makes it easier for your liver to handle the toxic load during the cleansing process.

2. Avocados: this nutrient-dense super-food helps the body produce glutathione, which is necessary for the liver to cleanse harmful toxins. Recent studies indicate improved liver health when avocados are eaten on a regular basis.

3. Beets: are extremely high in plant-flavonoids and beta-carotene, which helps stimulate and improve overall liver function.

4. Flaxseed and Olive Oil: are great for your liver because they provide healthy fats that absorb harmful toxins in the body. This takes some of the “toxic overload” burden away from the liver.

5. Garlic: just a small amount actually activates liver enzymes, which flushes out toxins. Garlic is also high in allicin and selenium, two natural compounds that aid in liver cleansing.

6. Grapefruit: is high in a variety of antioxidants, including vitamin C, which increases the natural cleansing processes of the liver. Even just a half a grapefruit will boost the production of liver enzymes that help flush out carcinogens and other harmful toxins.

7. Green Tea: is loaded with plant antioxidants known as catechins, which assists overall livers function.

8. Leafy Green Vegetables: salad rocket, spinach, mustard greens and chicory are among the most powerful allies in cleansing the liver. They are extremely high in plant chlorophylls, which literally mop up toxins in the body. With their powerful ability to neutralize chemicals and pesticides, they offer a great protective mechanism for the liver!

9. Natural starchy carbs: such as brown rice, yams, and squash are rich in B vitamins, which improve fat metabolism, liver function, and liver decongestion.

10. Turmeric: the liver’s favourite spice. Add some of this detoxifying
spice into your next soup, stew, or veggies and assist the enzymes that actively flush out known dietary carcinogens.

In addition to these 10 great foods, drink plenty of water (remember calculate ½ oz per pound of body weight) to help flush away unwanted toxins from your system.

Class Schedule 2013 – Fitness and Fatloss Fitcamps

Fitness & Fat loss Fitcamp  Express Classes

Fees £67.50 for 10 sessions (valid 5 weeks) or £115 for 20 sessions (valid 10 weeks) includes weigh-in & measure, goal setting, text and email support.

these 30 – 40 minute sessions will help you burn calories in the studio and burn maximum fat between sessions.

Breakfast 06:30  Monday to Friday

Morning   09:00  Monday, Wednesday & Friday  09:30 Tuesday & Thursday

Evening     19:10  Monday, Tuesday & Thursday 19:10

Super Circuits 

these 90 minute sessions will give you a complete workout.  A selection of all the best bits from the the express sessions of the week. Including Hard Core Pilates; Kettle Bells;  TRX; Medecine Balls; Pre Hab’ & Re Hab’, Active Tissue Releases and Stretching.

Wednesday 19:10 – 20:40

Saturday      08:30 – 10:00

Book by Text to 07831 680086

Class Schedule 2013 Yoga and Pilates

Pilates & Yoga & Yogalates Classes 

All classes at our Hayden studio unless otherwise stated, classes are limited in size and must be pre-booked. Fees £67.50 for 10 sessions (valid 12 weeks) or £115 for 20 sessions (valid 24 weeks)


Monday –  Fitness Pilates

Tuesday – Hard Core Pilates

Wednesday – Fitness Pilates – Fitness 4 Less Cheltenham Centre – £5 per class

Thursday – Integrated Pilates –


Monday – Yogalates

Tuesday – Fitness Pilates –

Thursday – Yogalates

Book by text to 07831 680086

Food Labels and Other Confusions

Food Labels and Other Confusions


When it comes to food labels, manufacturers are very good at finding the loopholes in labelling laws and requirements, and subsequently very good at pulling the wool over YOUR eyes.  One such loophole is the manufacturer’s ability to claim a food is Low fat, Low Trans fat or Low calorie on the front of the packs, When, in fact, the product does indeed contain fat, trans fat, and/or calories.

It is essential that you check the ingredients carefully. 

If the manufacturer reduces the serving size the ingredient they think you want to avoid will be so small that they can claim it to be Low in that particular ingredient.

When in fact a ‘normal’ portion will contain a significant amounts.

Deepening the Loophole with Unrealistic Serving Sizes

While .5g of fat or 5 calories may not seem like a big deal, remember that these values are “per serving”, and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat, as long as they can divide that package into small enough servings.
I don’t know about you, but I get angry when I see food manufacturers outright LYING to consumers on their packaging.

Here are the top 3 to watch for…..

1. Cooking Sprays and Butter Sprays – Cooking sprays are labelled as fat-free but their first ingredient is oil, which is 100% fat.  How in the world can this be?  Well, the last time I looked at cooking spray the amount they recommend as a portion would be useless. You could use 10-15 servings without effort

Cooking sprays aren’t fat-free…they are nearly 100% fat.  In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories.  A far cry from the 0 number reported on their nutrition facts.

Same goes for butter and baking liquids, which are fat in most cases.  For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it’s labelled as a lo-fat, lo-calorie product!  Yeah, right!

The serving size?  One spray.  Let’s get real here…no one is using one spray, or five sprays, or 10 sprays.  In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon.  When you balance out the serving size to be the same as a serving of butter, you’re looking at 75 sprays to get the same amount.

2.  Artificial sweeteners – Not only are artificial sweeteners bad news for you health, but they’re also a top violator of “calorie free” deceptive labelling practices.  Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can contain small amounts of sugar and calories and still be labelled as calorie free.

I’ve seen people use packets of this stuff in their coffee or on their cereal…hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around — THE reason for choosing artificial sweeteners over sugar in the first place!

3.  Any food that contains “partially hydrogenated” oils in the ingredient list, period.  You should have a zero-tolerance attitude toward trans fats.  They are the most health-derailing nutrient known to man, and you should be consuming NONE.

If a product claims ” 0 grams of trans fat per serving”, especially if they specify “per serving”, they are almost always playing the serving size game and you’re very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over.  If so, avoid it like the plague.





These 4 Foods Accelerate AGING (beware!)

These 4 Foods Accelerate AGING (beware!)


Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed as “healthy”

Avoid or minimize these and look 5-10 years YOUNGER


I’m not particularly bothered about getting older, but that’s probably because I think I’m ageing OK.  I’m fit enough to have a go at most things, my lean muscle is good and I keep my body fat% is under control. I feel able to keep up with girls half my age and wouldn’t worry about the prospect of a swimsuit beach holiday..  BUT I think that’s down to the choices I make when it comes to exercise, smoking and alcohol and especially food…..
Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.

Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) … but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.


Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called “glycation”, “inflammation”, and “oxidation”.  When we talk about aging, we’re not just talking about wrinkles on your skin or how thick your hair is… we’re also talking about factors that you can’t see, such as how well your organs function, and whether your joints are degrading.


Yes, I’m sure you’ll agree this is much more important than just how you look superficially (although improving BOTH IS BETTER!)

So let’s see how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself…


Food #1 that ages you faster: 

Wheat (yes, even “whole wheat”)

Before I tell you why wheat can actually speed up the aging process in your body, let’s clarify some simple biochemistry in your body…

This deals with “glycation” in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.

This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.

So, let’s get back to how “whole wheat” relates to this…

Here is a little-known fact that’s often covered up… but the fact is that wheat contains a very unique type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar.


In fact, amylopectin-A (from wheat) raises your blood sugar more than almost any other carbohydrate source on earth based on blood sugar response testing.


This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause much higher blood sugar levels than most other carbohydrate sources.  As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.


You’ve probably heard about the potential health-damaging effects of gluten (also found in wheat) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER!


Another problem with wheat-based foods and aging…

As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don’t worry though… There’s a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.
Food #2 that ages you faster:  Corn-based foods

 corn syrup, corn cereal, corn chips, corn oil


This is quite a variety of stuff that you might eat every day… we’re talking corn chips, corn cereals, corn oil, and also the biggest health-damaging villain that gets most of the media attention, high-fructose corn syrup (HFCS).

We already talked in detail in the last section about wheat regarding the blood sugar process and it’s relation to age-accelerating formation of nasty “AGEs” in your body.

Well, corn-based starchy foods such as corn cereals, corn chips, etc also have a big impact on blood sugar levels and therefore can increase AGEs in your body and accelerate aging.


But here’s another nail in the coffin for corn… it turns out that scientists have found out that the fructose in HFCS causes 10x more formation of AGEs in your body than glucose!  Yes, that’s right… that means the HFCS you consume daily in sweetened drinks, and most other processed foods (yes, even salad dressings and ketchup) contribute to faster aging in your body… as if you needed yet another reason to avoid or minimize HFCS!


We’re not finished yet… it gets even worse…

Another major issue with corn-based foods and corn oils is that these foods contribute excessive amounts of omega-6 fatty acids to your diet, which causes an imbalance in your omega-3 to omega-6 ratio and leads to inflammation and oxidation within your body. Another example of corn-based foods aging you FASTER.


My advice:  Avoid or reduce corn-based foods like corn chips and corn cereal as much as possible. These aren’t as bad as wheat in relation to blood sugar, and they don’t contain gut-damaging gluten like wheat does, but they are still bad for you.  Corn syrup or corn oil, avoid as much as you can if you want to stay lean and young looking.



Food #3 that ages you faster:  

Sugar, sugary foods, certain starchy foods
Again, we get back to the relationship between your average blood sugar levels and blood sugar spikes over time, and how that can increase those age-accelerating compounds called AGEs in your body.

Sugar is an obvious one to avoid.  You’ve heard how bad it is for you 1000 times before for many other reasons, including your waistline and developing type 2 diabetes.

But now you also understand the aging effect of sugar.

Instead of sugar, consider using a natural non-caloric sweetener like Stevia in your daily coffee, tea, in baking, and other sweetening needs.  This dramatically helps you control your blood sugar response and thereby help slow aging.

This also means that you should think twice about sugary desserts, sugary cereals, chocolates, and other sweets that are contributing to aging you faster.


A good trick to satisfy a sweet tooth is to have 1-2 squares of dark chocolate after dinner instead of a normal full dessert that most people choose.  You only get about 2 grams of sugar in 1-2 squares of dark chocolate as opposed to 40-80 grams of age-accelerating sugar in a typical cake, ice cream, or brownie type of dessert.


Keep in mind that some starchy foods like white rice, oatmeal, and white potatoes can also have significant impacts on your blood sugar and thereby can increase formation of AGEs in your body.  These foods are best kept in small portions if you decide to eat them, and balanced with healthy fats and protein to slow the blood sugar response.



Food #4 that ages you faster:  

Soybean oil, canola oil, or other “vegetable oils”
I know these have been marketed to you over the years by giant food companies as “healthy”, but if you understand the biochemistry and how these highly-processed oils react inside your body, you would quickly see how false that is.

First, anything labelled soybean oil, canola oil, corn oil, vegetable oil, or cottonseed oil (these are in a LOT of processed foods you probably eat) have usually been refined under extremely high heat and use of chemical solvents such as hexane.

This leaves you with an oil where the polyunsaturated fats have undergone a lot of oxidation and are therefore VERY inflammatory inside your body, producing free radicals, damaging your cell membranes, contributing to faster aging, heart disease, and other possible health problems.


If you want to avoid the health-damaging effects of soybean, canola, corn and other “vegetable oils”, make sure to avoid them as much as you can, and instead opt for truly healthy oils and fats such as extra-virgin olive oil, avocado oil, virgin coconut oil (a healthy source of MCT fats), and grass-fed butter (a great source of healthy CLA fats).



Start you De-Ageing Process Today !!

Three Step Plan to Shed Pounds of Unwanted Body Fat

3 weeks-7days-24hrs

Three Step Plan to Shed Pounds of Unwanted Body Fat

These 3 Steps Will Shock Your Body Into Losing Fat By Eliminating Toxic Foods, Re-gaining ‘Muscle Control,’ & Telling Your Body That You’re Ready For Change.

If you really want to lose weight and/or bodyfat, it’s time you try something a bit more ‘logical,’ where all of your bases are covered and no stone is left unturned. Diet or exercise? Both of course! (don’t trust anyone tries to convince you otherwise – long term you’ll gain more fat than you had before)

Step 1: Stop thinking about ‘fat content’ or ‘calories.’


You’ve been misled. ‘Nutrient density’ is far more important than ‘caloric intake’ — choosing the right foods results in greater energy, less cravings, and a clearer mind. As for ‘fat content,’ choose non-fat or lo-fat foods and you’ll consume way too much and end up depositing extra body fat because they don’t satisfy your need for nutrients or flavour.

You see, your body will deposit any food as fat if you eat the wrong ratio. As backwards as it seems, your body doesn’t simply deposit ‘dietary fat’ as body fat.

On the other hand, there may be certain foods you’re eating right now that get broken into sugars, which ultimately lead to greater fat storage and weight gain.

Step 2: Exercise LESS, not more — quality over quantity.


You’ve been taught to watch the calorie counters on machines while you do cardio, but they aren’t even close to accurate. In fact, they have no idea how many calories you’re burning.  Just think about it – how many people do you know that control their calorie intake, go to the gym and pedal, step, jog and row away hundreds of calories 4 or 5 days a week – EVERY week.  You know the ones – same time, same machine, same body shape…..

What’s more important is your body’s response after exercise.

As with most things in life, it’s quality over quantity — it’s all about training the muscles that will burn the most fat, change your shape, and speed your metabolism so you’re never married to a CV machine ever again.

Our workouts are varied, quick, interesting, taxing, fun, hard work and DEFINITELY work… just ask some of the clients ….

Like Julia – who lost 4 or 5 pounds in a week;

Yas who proudly showed off her 6 pack this Summer;

Ellie who is mistaken for her daughter’s sister ALL the time;

Mike & Mark who definitely needed new suits after 4 weeks training.

Karen who has lost 2 stone and looks like a trainer in her slinky kit

And me – 5 lbs of belly fat gone in 3 weeks on one of our simple plans.

Step 3: Self-communicate — your body has no idea what you’re trying to do.


Signaling fat loss is as important as your method. Your body tries to stabilize, as a means of survival. You hit your body with intensity, and it fires back with fatigue and hormonal destabilization; however, let your body know why you’re being intense, and it will help you lose fat.

It’s essential to be ready, prepared and motivated for every workout.


Have ABSOLUTE TRUST that you WILL get results.


Be Confident in YOUR ABILITY to succeed


UNDERSTAND what you are going to achieve each session


ASK questions – Learn how to prepare, how to recover, how to acknowledge results


ALWAYS RECORD your progress – don’t avoid the tape measure or the camera


BE ACCOUNTABLE for your journey.


NO EXCUSES – only YOU can put in the effort


80 – 90% EFFORT every workout





Join Us on January 7th – for a 7 Day Detox – FREE to members


It’s included in our 14 Day for £14 Plan which runs till 14th February.


You can attend classes in the studio with me or join us online for daily workouts.


A private blog will give you daily instructions, food lists, and much more.


Menu suggestions, articles and access to back ground information so you understand why you’re making the changes and getting the results.


Our plans are all tested on real people, backed by REAL science and NOT promoted by any manufacturer or supplier – in other words no hidden sales pitch.


If you live locally you can come to the studio on a Friday night or Saturday morning to be weighed, measured and photographed.


Our machine will analyse your scale weight, body fat%, hydration levels, BMI, Metabolic Age, Internal Fat% and Muscle mass for each Limb and Torso.  So you’ll know if you’re eating enough and heading in the right direction.


This 14 Day Package makes an Ideal Gift for a friend or relative – or if you’ve been out of training for 3 months or more you can treat yourself.





FITCAMP Classes Run –

Monday to Friday       06:30 – 07:10

Saturday                   08:30 – 10:00

Monday, Wednesday & Friday  09:00

Tuesday & Thursday               09:30

Monday – Thursday                19:10

Friday                                   18:10


We also run 7 weekly Pilates, Pilates Fusion and Yogalates sessions to complete your training.


Our 5 week training cycle will challenge your fitness, shock your metabolism and help you recover and relax.

NO Repeating programmes

NO Boring Cardio

LOTS of fitness toys – Med Balls, Kettle Bells, TRX, Bands & Balls


Small group training is a great way to get individual attention, get support from the group and have fun.


‘It’s like Personal Training only better – ‘cus I can afford to do it often enough for it to work!’


WARNING: These plans require effort on your part….

With respect:

  • If you’re not willing to do a bit of work, remain disciplined for a short period of time, or believe that you can actually hit your goals, you’re lost already.
  • If you think you are different to everyone else,  then you’re not even giving yourself a chance to succeed.
  • shock my clients, but I shock them into shape, safely. If you want to be my client, it’s best you prepare yourself. Fair enough?

These Fat Loss Plans will test you — with A TON of effort in the next few days, you’ll see a measurable results – no matter how fit or unfit you are. However, it’s not easy coasting, and it WILL require a lot of self-control, but only for a limited-time.


Are You ‘Truly’ Ready To Succeed?

You can decide in the next few minutes, you can booked up ready for Day 1 of 14, or 7% done with this program.

Your body can change rapidly, and you will be able to surprise yourself — but it all starts with you.


What’s The Catch?

No Catch, we even offer a Full Money Back Guarantee – does your PT or Gym do that?…

Get In Touch Soon… You Deserve a Healthy start to 2013 or by text 07831680086



Get In Touch now to register, receive you welcome pack or gift certificate….


Jaxallenfitness@gmail    email me direct for more info.

Or text me on 07831 680086





Caffeine Friend or Foe?

Caffeine, Stress and Your Health: Is Caffeine Your Friend or Your Foe? Guide

Updated August 27, 2012

Caffeine is a drug, popularly consumed in coffee, tea, soft drinks and, in smaller doses, chocolate. While we seem to have a love affair with these products, there’s been quite a bit of confusion and even controversy surrounding caffeine lately. Is it good or bad for us? Here’s a brief tutorial on caffeine, and some surprising answers to these questions.

Effects on the Body:

  • Hormones- You can feel the effects of caffeine in your system within a few minutes of ingesting it, and it stays on your system for many hours—it has a half-life of four to six hours in your body. While in your body, caffeine affects the following hormones:
  • Adenosine- Can inhibit absorption of adenosine, which calms the body, which can make you feel alert in the short run, but can cause sleep problems later. (More on this below.)
  • Adrenaline- Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. If you take more caffeine to counteract these effects, you end up spending the day in an agitated state, and might find yourself jumpy and edgy by night.
  • Cortisol- Can increase the body’s levels of cortisol the “stress hormone”, which can lead to other health consequences ranging from weight gain and moodiness to heart disease and diabetes.
  • Dopamine- Caffeine increases dopamine levels in your system, acting in a way similar to amphetamines, which can make you feel good after taking it, but after it wears off you can feel ‘low’. It can also lead to a physical dependence because of dopamine manipulation.

These changes caffeine makes in your physiology can have both positive and negative consequences:

  • Sleep Caffeine can affect your sleep by keeping you awake longer, thereby shortening the amount of sleep you get, and giving you less time in the restorative stages of sleep, which takes a toll on your level of alertness the next day and overall health.

Interestingly, though, caffeine doesn’t affect the stages of sleep the way other stimulants do, so it’s a better choice than speed or other ‘uppers’ to use if you need to stay awake.

  • Weight Many experts believe that increased levels of cortisol lead to stronger cravings for fat and carbohydrates, and cause the body to store fat in the abdomen. (Abdominal fat carries with it greater health risks than other types of fat.) Also, if increased cortisol levels lead to stronger cravings for caffeine-laden foods, the body goes into a cycle that leads only to worse health.

The good news, though, is that caffeine can speed up metabolism. Also, it can help the body break down fat about 30% more efficiently if consumed prior to exercise. (You must be exercising to get this benefit, though.) Additionally, caffeine can keep blood sugar levels elevated, leaving you feeling less hungry.

  • Exercise If caffeine elevates levels of cortisol and other hormones for a temporary boost, after caffeine wears off, the body can feel fatigued and feelings of mild to moderate depression can set in. This can make physical activity more difficult.

On the positive side, caffeine has been found to enhance physical performance and endurance if it isn’t overused. This, combined with its effect of fat burning during exercise, can actually enhance workouts and enable you to get in better shape if you take it at the right time.

Caffeine and Stress

Because caffeine and stress can both elevate cortisol levels, high amounts of caffeine (or stress) can lead to the negative health effects associated with prolonged elevated levels of cortisol (which you can read about here). If you ingest high levels of caffeine, you may feel your mood soar and plummet, leaving you craving more caffeine to make it soar again, causing you to lose sleep, suffer health consequences and, of course, feel more stress. However, small to moderate amounts of caffeine can lift your mood and give you a boost.

The Verdict on Caffeine

With potential negative and positive health consequences, caffeine can be your friend, but in controlled doses. Here’s what you should remember about caffeine:

  • Don’t Take Too Much Because of the health risks (above) associated with higher levels of caffeine, as well as the risk of physical dependence that can come with four cups of coffee or more each day, it’s wise to limit your caffeine intake. (Withdrawal symptoms can include cravings, headache, fatigue and muscle pain.)
  • No Caffeine After 2pm Because sleep is important to proper physical functioning, and caffeine can stay in your system for 8 hours or longer, you should cut off or limit your caffeine intake to the first part of the day to ensure that your sleep isn’t disrupted.
  • Enjoy Caffeine With Physical Activity Caffeine is best ingested before exercise—that way your performance is enhanced and the stress-management benefits of exercise can keep you healthy and feeling less stressed throughout the day.

Female Hormones in Tap Water

Is tap or bottled water best for our bodies?

Carole Caplin

Last updated at 16:41 13 April 2004


Bottled water is now a Pounds 1 billion-a-year business. Millions of us buy it because we assume that bottled water is purer and healthier than ordinary tap water. But is this assumption right?

The Drinking Water Inspectorate (DWI) controversially asserted recently that tap water was not only just as good as the bottled variety, but frequently a great deal fresher. Pointing out that bottles can sit in warehouses and on supermarket shelves for up to two years, the deputy chief inspector, Claire Jackson, even went so far as to describe bottled water as ‘a fashion accessory’.

Not surprisingly, mineral water companies hit back, insisting that the seals on bottles protect against any bacterial contamination, regardless of storage time. They also reiterated their products’ superiority to tap water, which, they claim, can be contaminated by bacteria, pesticides, lead, nitrates from fertilisers and chlorine.

Sadly, confusion about this subject often results in putting people off drinking water completely. And there’s nothing more essential to good health than an adequate intake of water.

Most people don’t drink nearly enough as it is. Each day, the body loses up to five litres through the skin, lungs, gut and kidneys. In this process, water plays a major role in the elimination of toxic substances.

That water needs to be replaced. When the body burns glucose for energy, it makes about one-third of a litre of water a day as a by-product. More is contained in the foods we eat, particularly fruit and vegetables. In addition, we need to drink at least a litre a day, or ideally, 1.5 to two litres. If you do rigorous exercise, you may need more than this.

Water performs five vital bodily functions: it lubricates and cools; it transports things around the body and it is also a solvent and dispersant.

Drinking plenty of water – which, of course, contains no calories – is also one of the best things to do if you want to lose weight. Cold water speeds up the body’s metabolic rate, due to the body’s need to heat itself up afterwards. So, by drinking cool water, you can actually increase the amount of calories your body burns.

Weight loss is further promoted by water’s ability to flush out toxins, reducing water retention in cells. This, in turn, enhances energy levels. If you want plenty of energy, your body must be properly hydrated. A two per cent loss in the water surrounding your body’s cells results in a 20 per cent fall in strength and energy levels. When energy is affected like this, the body’s ability to lose weight – and function in all ways – is significantly reduced.

Within a living cell, each molecule of protein is surrounded by thousands of molecules of water. DNA – the essential protein for life – is held together by a hydrogen bond, the same one that holds the water around it.

That means we can’t look at DNA as a free-standing molecule; it is an integral part of a huge water cluster. The communication between these clusters is what is called life. No life processes can take place without water.

Doctors and nutritionists unanimously agree that pure water is the best drink for optimum health – but the crunch word is ‘pure’. Is our water up to the enormous job that we require it to perform? And if so, which is more pure – tap or bottled water?

Actually, both forms can be sources of significant chemical contamination and toxicity. Most bottled water comes not in glass but plastic containers, and that plastic is the most toxic plastic around – plastic number one. Lift any plastic water bottle and look underneath, and there you’ll see a small triangle with the figure ‘1’ inside it. This plastic is particularly toxic because, over time, it leaches chemicals and bacteria into the water.

The problem with these plastics is that they contain a chemical substance called xenoestrogen. A synthetic female hormone, xenoestrogen can seriously disturb a woman’s hormonal balance. Hormones have to work in synergy with every other system in the body, so the whole body is thrown out of balance if this contamination occurs.

As older lead water pipes are slowly being replaced by plastic ones, if you refill a plastic water bottle with tap water, chances are you could be doubling your intake of this harmful substance.

Xenoestrogen is also present in every area of the home – in cleaning products, bleaches, polishes, garden fertilisers and pesticides. The net result is that we are now almost unable to avoid it.

Men are also at risk – scientists believe that a worldwide drop in sperm counts is due to xenoestrogen exposure. There is also evidence that endometriosis and other fertility problems in women can be blamed on the synthetic hormone.

So my first recommendation would be that if you prefer bottled water to tap, if possible buy it in glass bottles.

Then there is the water itself. Some bottled waters often have such high sodium levels that they can be a risk to people with high blood pressure or heart disease. Fluoride levels are also high, even though in Britain it’s not compulsory to state the content.

Calcium levels are too high in many bottled brands, particularly if there is not enough magnesium present to allow the calcium to be absorbed properly, leading to calcification in soft tissues and arteries. This, in turn, can adversely affect bone density.

So, my second recommendation would be: check the fine print on the labels of bottled water. Only buy those brands with very low sodium and calcium levels and a high magnesium content. Also, check how long there is to go before the use-by date, and try to buy water that’s as fresh as possible. And finally, don’t buy carbonated mineral water, because it deposits a lot of unwelcome gas in the stomach.

You may conclude from all this that it’s definitely better sticking to tap water. It’s certainly much cheaper. But there’s bad news here as well, I’m afraid.

Shockingly, more than 350 synthetic chemicals have been detected in some samples of tap water. The level of water contamination varies depending on where you live, but a certain number of chemicals are found across the board.

These include pesticides, heavy metals, solvents and nitrates.

The DWI carries out regular checks, and says that 99.87 per cent of all samples pass its purity tests. Nevertheless, there are more than 1,400 potential contaminants in British water, from parasites to residues from hormone and contraceptive pills.

Water in this country is not boiled but chemically cleaned. This means that more chemicals are used to clean out the ones already present. These secondary chemicals include chlorine, which is added as a disinfectant, and aluminium, which adds clarity to the water.

But hormones used in HRT and the Pill, which are excreted by humans into the sewage system, are not removed through chemical cleaning. Rather, we end up drinking them in our tap water.

Every time we take a shower or bathe in contaminated water, chlorine enters the body through the skin and lungs. That’s why my recommendation would be, if you can possibly afford it, to install a tap water filtration or purification unit.

For example, one unit on the market, Aquathin, results in water that contains less than 0.1 parts per million (ppm) of nitrates, sodium, magnesium, calcium and chlorides. This compares with 15ppm of nitrates in Perrier bottled water; 34ppm of sodium in Malvern water; and 42ppm of chloride in Buxton water. Tap water also contains far higher levels of nitrates than fully purified water.

If you can’t afford a filtration or purification system for your water (they can cost several hundred pounds), then on balance, I think that it is healthier to drink bottled water, as long as you take account of my recommendations.

If you do prefer to stick to tap water, though, there are a few simple rules for ensuring it’s as good for you as possible. Before using water for any purpose, let the cold taps run for a few minutes to flush out any lead or toxins that have leached from the plastic.

And only use water from the cold tap for drinking and cooking, as there is a greater probability that hot water contains lead, asbestos and other pollutants from the hot water tank.

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