Ellie – Testamonial

I met Ellie when she joined my Pilates sessions as a guest. A busy mother of a grown up family, walking her dogs twice daily, a keen dancer and working full time she needed a no nonsense solution to her needs.

This is Ellie’s transformation story.
(In her words)
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In May I went to the Doctor because I felt rubbish, I was tired, grumpy, sleeping poorly, my skin was dry and flaky, my hair was coarse and thinning and my nails were peeling and breaking.
I was overweight and nothing I tried could shift the excess.
The doctor suggested a Well Person MOT and blood tests. I also decided that I would also take matters in my own hands and start following more closely the nutritional and exercise advice offered by Jackie.
I started slowly, making little changes, then attended Jackie’s irks hop in June and it was a revelation. I learnt so much!! I feel better than I have for a long time, many, many friends and family have noticed too!
Everyone wanting to know what I had been doing to make such a transformation, including my GP when I went back for 2nd blood tests in July.
Hair, skin, nails, posture, sleep, energy and flexibility ( which has been noted at by dancing class) all improved. The classes are great fun too!
Thank you Jax

I will let the stats speak for themselves
MAY
Weight: 9st 6lbs
Dress Size: 10/12
Cholesterol: 5.6

JULY
Weight:8st 5lbs
Inches Lost: 13
Dress Size: 8
Cholesterol:4.2
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As you can see Ellie was very pleased with her results. She’s a great example of a client that gradually made nutritional changes, committed to regular exercise sessions and worked hard to stick to her simple plan.
She followed this blog, my twitter feed and joined my support group too.

If you read this and want the same results – get in touch for FREE trial. I have a few trials of 7, 14 and 21days to show just how simple it is to get REAL results without starvation, fad diets, crazy exercise, hours on the treadmill or running through mud!

I offer science based Nutritional Coaching, Intelligent group exercise, Support and guide acne based on over 30years experience working as fitness instructor and teacher trainer.

My sessions are based in my private wellness studio in Cheltenham – arrange your trial today – don’t put it off any longer.
Within a few weeks, just like Ellie, you could feel like a New woman!

Email: Jaxallenfitness@gmail.com
Text: 07831 680086
Friend me on Facebook: Jax Allen
Follow me on Twitter: JaxAllenFitness

Eat Clean. Train Smart. Expect Results

Jax

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Your Results – What Do They Mean?

Your Results – What Do They Mean?

You’re losing scale weight but also losing muscle mass….

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This suggests a couple of solutions…….
A. You need to exercise much harder to maintain your lean muscle. You see, your body will drop muscle when you reduce calories, because muscle demands more energy to maintain than fat stores. The only way to avoid this happening to you is to exercise very hard – to the point of failure and exhaustion – so your brain believes there is a threat that you may need your muscles in order to escape! Try interval training – but it must be High Intensity Training.

B. You have reduced your total calories by too many, forcing your body into starvation mode.
Take a good look at what you are really eating – you can eat MORE and drop fat!

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C. You need to increase your lean protein so that you can build, repair and maintain your hard earned muscles. If protein is low, you will train hard and not see any body shape changes!

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D. You’ve gradually reduced calories, meals and snacks over a long period of time and think that exercising harder or more often you’ll see results once more.
What you don’t realise is that you have trained your body to exist on less and less food. You may have to gradually increase total food and more importantly nutrition quality to boost your Fatloss hormones before you see any results.

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All these situations will be much easier to manage if you keep a detailed food journal, plan shopping lists and menus each week. This may sound like a bit of a drag, but you will see results and learn what works for you much faster.
Most importantly measure and weigh every month.
If you train with me I can do this any Saturday, before or after class or before or after any workshop.

Eat Clean. Train Smart. Expect Results.

Jax

Workshop – Female Fatloss Essentials

Female Fatloss Essentials

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Saturday 29/11/14 10:00-11:30
Or
Tuesday 2/12/14 20:00-21:30

Understand why girls lose fat and store fat differently to boys!
Why calorie controlled diets don’t work!
How certain foods will set you up for fat gain – even when you think you’re being good!

FEES
£10 per person.
Free if you train with me!

VENUE
Fatloss Solutions
Hayden Hill Studio
Old Gloucester Road
CHELTENHAM
GL51 0SW

Book your Spot(s) on Facebook or
Text to 07831 680086

Jax x

Exercise Could Slow The Onset Of Type 1 Diabetes

Exercise Could Slow The Onset Of Type 1 Diabetes

An article From The Real Diabetes Truth
admin | November 20, 2014 | Comments (0)

1
Running around outside in the open air seems like a natural thing for children to do. And recent scientific findings suggest that exercise and sunshine could have some previously unknown health benefits. Scientists at the University of Birmingham Medical School tell us that exercise can have a protective effect on the insulin-producing cells in the pancreas and could help to prevent the onset of type 1 diabetes in both children and adults. Meanwhile, on the other side of the globe, researchers in Perth, Australia have found that ultraviolet rays might boost metabolism in a way that prevents weight gain.

In the mid-20th century, children still ‘went out to play’. Play was active, often energetic and mostly outdoors. Then, in the wake of a few tragic cases of child abduction, parents started to worry whether unsupervised outdoor play was safe. Not long after, the first computerised games appeared. Then there were the dire warnings about sun exposure and skin cancer. As a result, for today’s children, ‘play’ often means sitting indoors with an electronic gadget. In parallel with this decline in physical activity, there has been a relentless rise in the incidence of childhood type 1 diabetes; and it seems that this could be more than coincidental.

Type 1 diabetes is an autoimmune disease in which the body’s own immune system attacks the beta cells in the pancreas, which produce insulin. As a result, beta cell function is reduced but may still be around 50 per cent of normal when type 1 diabetes is diagnosed. And studies have shown that beta cells may not be permanently killed off and could be capable of regeneration under the right conditions. As I mentioned here, around three-quarters of people with type 1 diabetes still have some functioning beta-cells.

Exercise appears to have a beneficial impact on the beta cells in several different ways, by altering levels of various hormones, glucose and fats in the blood and by affecting inflammatory substances and immune system activity. In an article published recently in the journal Diabetologia, the University of Birmingham researchers review the evidence that exercise promotes beta cell proliferation, reduces beta cell death and could help to preserve beta cell function in diabetic patients.1 The evidence for this is now so strong that the authors call for clinical trials to determine the type, intensity and duration of exercise that has the greatest benefit. The idea that something as simple as exercise could have a huge effect on the global epidemic of diabetes may not please the pharmaceutical companies but it make a lot of sense to me.

Sunshine – it’s not just about vitamin D

The Australian research found that exposing overfed mice to ultraviolet (UV) light slowed their weight gain.2 Not only that – it also suppressed the development of glucose intolerance, insulin resistance and non-alcoholic fatty liver disease and reduced blood levels of glucose, insulin and cholesterol. Although previous studies have associated vitamin D, which is manufactured in the skin when it is exposed to UV light, with weight loss, vitamin D was not the hero of this story. Instead, the researchers found that increased levels of nitric oxide resulting from UV exposure were responsible for the improvements seen. Nitric oxide is known to reduce blood pressure and benefit the heart and blood vessels, but it also regulates the body’s basic metabolic rate and the burning of glucose and fats for energy.

The results of this study need to be interpreted cautiously, since mice are nocturnal animals covered in fur, so their skin isn’t normally exposed to UV light. However, it does suggest that the nitric oxide produced in our skin by sunshine, in addition to the vitamin D, could have important health benefits for people with diabetes or metabolic syndrome.

At this time of year, the sunshine may not be strong enough in the UK to produce much vitamin D, but you could still benefit from some nitric oxide production. Getting outside on fine days and exercising in the fresh air – whether it’s a run, walk, cycle ride or a kick-about with a football – can do you a power of good in other ways, too. To remind yourself of the many benefits of exercise, see my earlier post here.

While exercise and sunshine are free for everyone, Big Pharma would prefer you to take its patented drugs. The latest one to get approval is called Trulicity – an innocent and appealing name for a particularly dangerous medication that could cause thyroid cancer and other tumours. In my next blog post I shall explain why Trulicity is truly one you should avoid.

Wishing you the best of health,

Martin Hum
PhD DHD Nutritionist
for Real Diabetes Truth

Bear in mind we are not addressing anyone’s personal situation and you should rely on this for informational purposes only. Please consult with your own physician before acting on any recommendations contained herein.

References
1. Narendran P, Solomon TP, Kennedy A, Chimen M, Andrews RC. The time has come to test the beta cell preserving effects of exercise in patients with new onset type 1 diabetes. Diabetologia. 2014 Nov 4 (Online ahead of print).

2. Geldenhuys S, Hart PH, Endersby R, Jacoby P, Feelisch M, Weller RB, Matthews V, Gorman S. Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet. Diabetes. 2014; 63(11):3759-3769.

Is Sugar Your Enemy?

Sugar Facts
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Sugar is empty calories and a poison for your health, vitality, longevity and fat loss. When you consume sugar, glucose levels rise. Your body tries to balance your glucose so your insulin levels go up. Shortly after, glucose levels plummet and crash causing low blood sugar, which triggers intense and increased cravings for more sugar. If you give in to your craving your glucose levels rise back up. This vicious cycle continues. The end result is low energy, moodiness, fatigue, hormonal imbalances, weight gain, insulin resistance and an increased risk of diabetes.
Sugar stimulates pleasure centers in the brain. Cravings provide insight into your unique metabolism and are a sign of imbalances often in conjunction to specific nutrient deficiencies and neurotransmitter imbalances.
If you find yourself craving sugar, it’s important to determine the root cause and understand why you crave sugar to break the cycle of addiction.

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Reasons for sugar cravings:
• You’re not properly nourished with a balance of nutrient-rich food.
• Candida, intestinal yeast and parasites.
• Hormone fluctuations and imbalances.
• Neurotransmitter imbalances.
• Insufficient sleep.
• Dehydration.
• Insulin resistance, blood sugar fluctuations and imbalances.
• Unmanaged stress and adrenal dysfunction. High or low cortisol, or a problem with the cortisol rhythm.
• Nutrient deficiencies.
• Digestive problems, bacterial imbalances and hypochlorhydria.
• Recovering alcoholic. Former alcoholics often replace alcohol with sweets and sugary beverages without realizing that sugar disrupts nutrient balance and intestinal flora, promoting Candida and other fungi. Under certain conditions these pathogenic yeasts actually convert sugars in the gut to alcohol. Walk into any AA meeting and you’ll find a spread of candy, cakes and cookies. Some recovering alcoholics will even convert the sugar to alcohol metabolically and maintain their alcohol addiction in this way. There are well-documented cases of inebriation caused by sugar consumption and Candida overgrowth in persons who abstain from alcohol.

The body is a wonderful thing!

Eat Clean. Train Smart. Expect Results

Jax

Is Your Diet Really Healthy? Pt. 1

Is Your Diet Really Healthy? Pt. 1

Identify and remove nutritional deficiencies

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Mission Impossible Plan….
Most people think they need a complete overhaul at first.
“I have to cut out sugar… and dairy… and carbs… and saturated fat.
Plus I have to eat more protein… more healthy fats… and more vegetables.
Not a lot of fruit, though.
I have to start drinking lots of water too.
And exercise… maybe a 6 am boot camp… yeah.”

I don’t know about you, but I get exhausted just thinking about changing all this, all at once. Let’s call it the “Mission Impossible” approach.

After coaching many clients over the years, I’ve come to realize that the Mission Impossible approach isn’t just difficult; it’s misguided.

Because a complete overhaul rarely addresses what’s making most people feel bad in the first place.
Often, people struggle with how they look and feel because their physiology doesn’t work the way it should.
This can be hormonal imbalances, but it’s more often dietary deficiency: not getting the right nutrients, in the right amounts, to get the best results.
Dietary deficiencies, therefore, are the first red flag that something’s wrong.

Just how common are dietary deficiencies?
The research in this area is pretty telling. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone.
This study analyzed 70 athlete diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common deficiencies?
iodine
vitamin D
zinc
vitamin E
calcium

Another study, also published in the Journal of the International Society of Sports Nutrition, showed that people following one of four popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:
vitamin B7
vitamin D
vitamin E
chromium
iodine
molybdenum

A study at University of Western Ontario, of nearly 600 fourth-year exercise and nutrition undergraduate students showed less than 10% met the minimum standards for a “complete, balanced diet”. Like the other studies, they were missing such nutrients as:
zinc
magnesium
vitamin D
omega 3 fatty acids
protein

Bottom line: Dietary deficiencies are very common. Chances are, you’ve got one, no matter how good you think your diet is.
That’s a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your body doesn’t work as it should, you feel rotten.

Just how important is this first step?
Energy levels, appetite, strength, endurance, and mood all rely on getting enough of these essential nutrients. When you don’t get them, things break down.

That’s why you can eat “clean”, go Paleo, avoid meat, lower your carbs, or count calories – you can do “everything right” nutritionally – and still feel lousy.

You need to identify your red flags from the very beginning and start eliminating them, one by one.

What are the common nutritional red flags?
Here are the most common deficiencies I see with new clients:
water (low-level dehydration)
vitamins and minerals
protein (particularly in women and in men with low appetites)
essential fatty acids (95% of the population is deficient here)

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To find out where you stand-
A). you could get your diet analyzed by a dietitian
B). you could also record what you eat each day and enter it into an online diet calculator like the ones at Fitday or Livestrong.com.

Or – let me do a quick survey of what you’re eating, analyse your body composition and measure where you are now.
From there, I can advise you better towards
– eating more of the protein-rich foods you prefer;
– drinking more hydrating fluids;
– taking in more essential fats (through the use of fish or algae oil);
– eating more foods rich in the vitamins and minerals you need most.

Without any other advanced screening or crazy dietary changes, you will start feeling better. You will lose fat and gain lean muscle. Feel more motivated. And your workouts will become easier and better.

The power of removing nutrient deficiencies
Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.
Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved children?)

That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to do their work, we all suffer.

But as soon as we get these nutrients, we thrive.

Book your Nutrition check up NOW
If you’re training with me you get this included with your plan.

If you’re local you can message or text me to book
07831 680086. Jaxallenfitness@gmail.com

Fees: £25 initial assessment. £20 follow-ups
Time: 40-60minutes

Eat Clean. Train Smart. Expect Results

Jax

Help For Menopausal Mood Swings And Depression

Another reason to supplement Vit D ?
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Menopausal mood swings are no joke – ask those living with a menopausal woman – and if you are also suffering symptoms of oestrogen dominance then it may seem like you are trapped by your moods. Hormone balance is important here, bioidentical natural progesterone is a natural mood enhancer that also helps sleep. When in combination with the right balance of natural oestrogen then that has shown to be effective for women with severe mood swings and depression.

However, as well as getting your hormones balanced, there is one thing you can do right away and it is look at whether you have a lack of vitamin D as that also can affect mood swings.
Over the last year it seemed as if you couldn’t open a newspaper without some new benefit of vitamin D being hailed – in fact it has been described as a wonder vitamin. We know we need it for strong bones and maintaining muscle mass, but it also is being studied for diabetes, heart disease, various cancers and immune response.

Twenty minutes of sun exposure a day is recommended to get optimal minimum amounts of vitamin D but in northern climes like the UK we are unlikely to get the amount that we need, though this year seems to be the exception! Figures from the USA indicate that less than 10% of the population get the recommended daily amount and they are mostly outdoor workers who get the benefit of any sunshine that is going.

Women and Mood
At the The Endocrine Society’s 94th Annual Meeting in June, 2014 it was reported that a substantial new benefit of vitamin D has been discovered. Women with moderate to severe depression had substantial improvement in their symptoms of depression after they received treatment for their vitamin D deficiency according to a new benefit of vitamin D has been discovered. Women with moderate to severe depression had substantial improvement in their symptoms of depression after they received treatment for their vitamin D deficiency according to a new study.
This came from a very small study of women aged 42-66 who had previously been diagnosed with clinical depression. The women did not change their antidepressant medications, or other environmental factors that relate to depression, and over 8-12 weeks were given oral vitamin D. This gave them normal levels after treatment and all the women reported significant improvement in their depression.

How to help yourself
Other studies have suggested that vitamin D has an effect on mood and depression and given the amount of research being done on other additional benefits of vitamin D, it may be worth considering.
Other factors that affect mood are lack of sleep at menopause due to hot flashes and night sweats and increased stress levels. Tackling both of these can help as will eliminating or reducing stimulants such as caffeine, alcohol and tobacco as these can make a real difference to mood stability.

Many women report improvements in both mood swings and sleep when helped with bioidentical natural progesterone, and if you are at risk of vitamin D deficiency it would make sense to consider supplementation to maximize the effect of the natural hormone.

Vitamin D is not readily available from food but varieties of oily fish have the most followed by much smaller amounts in liver, all types of milk, yoghurt and cheese. Many brands of orange juice, yogurt, margarine, and breakfast cereals are often fortified with vitamin D but this is not a source to rely on if you are deficient.

Nutritionist Patrck Holford recommends that those who live in the northern hemisphere, have decreased bone mass (osteoporosis) or a cancer risk, have a 25mg capsule a day or one drop of an oral vitamin D supplement.