Use this Spice to Improve Your Insulin Sensitivity! 

A simple, scientifically proven trick to not only fight belly fat, but control blood sugar levels (and fight carbs)…
This spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…
You might even call it a “fat burning spice”… in a roundabout


And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.
Here are some other benefits of this miracle spice:
controls blood sugar levels

helps maintain insulin sensitivity

a VERY powerful antioxidant

may have antibacterial and antifungal properties

and dozens of other benefits

So what is this miracle spice that beats abdominal fat?
Well… it’s good old tasty Cinnamon!


Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way
Here’s how…
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat…
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals, particularly if you’re going to have more than 30 grams of carbs in that meal.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

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Workout BEFORE Breakfast?!!

While the benefits of exercises are known to everyone, many tend to give the morning fitness regime a miss due to the heavy work schedule or late-nights. However, morning workouts have more benefits than any other workout during the day — from controlling weight, enhancing mood and keeping you fit and healthy. Did you know it also helps you find your inner creativity?


Whether it is in just writing an article, painting a canvas or churning out ideas for your office meeting; physical activity activates the creative juices and once they start flowing, there is nothing to stop you.You start to look at things positively and feel refreshed and energised to start a new day at the end of a morning workout. To get that much-needed creative boost, set up a regular exercise schedule and see the difference

Once you take a decision to start, stick to it and ensure you get a good night’s sleep.

We exercise Monday to Friday at 06:15 and we’re ready for the day by 07:00. 

Saturday’s we meet at 08:15, every session is different – no boredom with our workouts! 

No 12 week repeating workouts that your body adapts to within just a few classes, your brain goes automatic and you find yourself daydreaming when you should be engaged, working so hard you just about complete each interval. 

If you’re really lucky you’ll work till you fail! That’s when you get fabulous results, not when you coast through as an invisible part of a big group. 

Next time you decide to do something about your fitness and you really mean it – come and join one of our pre- breakfast Fatloss Fitcamps – group Personal Training as its best. Personal attention in a small group – every repetition coached to perfection, every exercise adapted for best results. 

We look forward to seeing you before breakfast soon

Book NOW by text 07831 680086

Or email me : jaxallenfitness@gmail.com

Visit my website : http://www.jaxallenfitness.com

Train Smart.  Eat Clean. Expect Results 

Jax 

Your Gut – 10x more cells than your entire body?

Unfortunately, many people think of their gut solely as the mechanism by which your body digests food, which is at best an extreme oversimplification, and at worst an ideology massively contributing to the health problems, weight loss struggles, and auto-immune disorders of millions world-wide.
In reality, your GI tract is MUCH more than a digestion center; in fact, it is quite literally your second brain as well as being “home” to 80% of your immune system.
You see, within your gut reside roughly 100 TRILLION living bacteria…
That’s more than 10 times the number of cells you have in your entire body – and maintaining the ideal ratio of “good bacteria” (known as probiotics) to “bad bacteria” is now gaining recognition as perhaps the single most important step you can take to protect your health and further along your fat loss goals.
In fact, there are more than 200 studies linking inadequate probiotic levels to more than 170 different serious health issues; including obesity and weight gain:
To touch briefly on the weight gain and obesity consequences, virtually every study performed on the obese population analyzing gut bacteria found higher instances of “bad” bacteria and lower levels of probiotics (again, the “good” bacteria) within these individuals.
Perhaps you yourself are already experiencing some of the more advanced signs that your intestinal bacterial balance is beginning to spin out of control, such as:
• Gas and bloating

• Constipation and/or diarrhea

• Skin problems

• Overall sickness

• Headaches

• Urinary tract infections

• Trouble sleeping

• An inability to lose weight

• Sugar cravings, especially for heavily refined carbs
You see, the ideal healthy ratio of “good” to “bad” bacteria is 85% to 15%, or 9 to 1.
Unfortunately, due to lifestyle and environmental factors, the vast majority of the population is severely lacking when it comes to good probiotic bacteria, throwing their gut flora ratio completely out of whack.
These lifestyle and environmental factors include, but are not limited to, exposure to:
• Sugar

• Artificial sweeteners of any kind (found in “diet” beverages and food items, chewing gum, and even toothpaste)

• Processed foods

• Chlorinated water

• Pollution

• Antacids

• Laxatives

• Alcoholic beverages

• Agricultural chemicals and pesticides, and…

• Antibiotics (from medications and/or antibiotics found in meat and dairy products that we ingest).
As you can see, unless you maintain a 100% organic diet, completely avoid all sugar, and lock yourself in the house in an attempt to only consume the purest of air 24 hours a day, 7 days a week, it is almost certain that your gut flora balance is suffering, and will continue to suffer, unless you do something to proactively correct it on a daily basis.
Can you really afford to neglect your gastrointestinal health much longer?
If you do, the likely result is dramatically increased risk for health problems and disease, failure to experience relief from any ailments you may be currently suffering from, and an inevitable, continual struggle with your weight.
With that said, it’s no wonder that research is now suggesting that supplementing with probiotics every single day is even MORE important to your health than taking a daily multi-vitamin…

Cardio – a waste of fat burning time!


Did you know that if you perform 30, 40, even 50 minutes of slow and steady cardio day after day that, over time, it can actually make you GAIN fat around your belly, your thighs, and your legs?
It may sound hard to believe, but studies are now proving people who perform long bouts of chronic cardio suffer from decreased thyroid function[1], release more of the stress hormone cortisol[2], and increase their appetite[3] – all at the same exact time.
In fact, research shows people eat at least 100 MORE calories than they burn off after performing cardio.
Now here’s the REAL scary part.
Did you know that chronic cardio and jogging could even damage your heart[4]?
Sounds crazy, but your heart is a muscle and when it’s overworked with old-school cardio it can do more harm than good.
Whether it’s toning classes, yoga , 5k races, Pilates, or “core training” – all these things are “healthy” for you, but they’ll never flatten your belly or release the hormones that keep you young and burn off stubborn fat.
It doesn’t matter how old you are, or what your current condition is, or what limitations you have – unless you learn to apply proper intensity on YOUR body, you’ll NEVER see your belly get flatter or slow the aging process.
We are not saying you should go all-out and risk injury, but learning to push yourself for short, hard bursts is by far the most efficient and effective way to force your body to release fat burning hormones.

Research refs – efficient exercise for Fatloss

1. Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.

2. Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011.
3. Sonneville, K.R., et al. (2008) International Journal of Obesity. 32, S19-S27.

 . Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research. September 2010. 24(9), 2491-2498.
5. J Clin Endocrinol Metab. 1992 Jul;75(1):157-62. Effect of low and high intensity exercise on circulating growth hormone in men. authors: Felsing NE1, Brasel JA, Cooper DM.
6. R. Bahr and O.M. Sejersted, “Effect of Intensity on Excess Postexercise O2 Consumption,” Metabolism 40.8 (1991) : 836-841.
6. C. Bass, “Forget the Fat-Burn Zone: High Intensity Aerobics Amazingly Effective,” Clarence and Carol Bass, http://www.cbass.com, 1997.
6. J. Smith and L. McNaughton, “The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately

Trained Men and Women,” Eur. J. Appl. Physiol. 67 (1993) : 420-425..
6. I. Tabata, et al., “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max,” Med. Sci. Sports Exerc. 28.10 (1996) : 1327-1330.
6. I. Tabata, et al., “Metabolic Profile of High-Intensity Intermittent Exercises,” Med. Sci. Sports Exerc. 29.3 (1997) : 390-395.
6. 2011 study conducted by the American College of Sport Medicine. 

Chocolate, Butter & Coconut Oil Healthy & Anti-Ageing!

3 SATURATED Fats that Actually SLOW Aging in Your Body
Yes, ALL three of these foods have a high ratio saturated fats, but studies are showing that they actually improve your heart health and fight aging. Read on…
The majority of the population these days still seem to “fear” fats in the diet because of all of the fat-free and low-fat propaganda of the 80’s and 90’s that falsely made people think that all fats are bad for us. Nothing could be further from the truth!
As a health blogger, fitness coach and Nutritionist, I observe people’s eating habits all the time… and I constantly see well-intentioned, but misinformed people choosing egg whites instead of whole eggs, even though studies show that the “fatty” yolks contain almost all of the anti-aging benefits, heart-health benefits, and 90% of the valuable antioxidants and vitamins/minerals in an egg, whereas the whites contain very little nutrition at all. Not only that, but egg yolks have been proven to raise your GOOD cholesterol, and improve the good to bad ratios.
I also see people constantly choosing “low-fat” and “fat-free” options of various foods in the supermarket despite the fact that most of these options contain a LOT more carbs and sugars to replace the fats that are taken out, which actually leads to FASTER AGING by increasing the amount of Advanced Glycation End Products(AGEs) that your body produces. 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.
Plus, it’s high blood sugar from all of those extra sugars and carbs in “low-fat” and “fat-free” choices that increase AGEs in your body on a daily basis leading to faster aging. On the other hand, all of those FATS that people have been avoiding for years can actually SLOW the aging process by keeping your blood sugar lower and more stable, hormones balanced, and for other reasons too.
In fact, it’s absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, prevent cravings, and to SLOW the aging process in your organs, skin, and joints. 
And I’m NOT just talking about the obvious healthy fats that you hear about in the news all the time, such as almonds, walnuts, avocados, fish oil, and our beloved olive oil… all of those examples ARE definitely healthy and contain loads of beneficial nutrients that can help you to live longer, healthier, and leaner…
BUT…
Here are THREE more examples of “fatty” foods that most people falsely think are “unhealthy” simply because they do contain certain ratios of saturated fat… But in reality, these foods are shown in studies to protect our bodies from the ravages of aging and even help us to stay lean…
1. Grass-fed (outdoor reared) butter & cream
Yes, delicious smooth and rich BUTTER (real butter, NOT deadly margarine!)… It’s delicious, contains loads of healthy nutritional factors, and does NOT have to be avoided in order to stay healthy and get lean. In fact, I often use grass-fed butter whenever a spread is called for, like on a juicy treat slice or three of fruit bread. 
There’s a lot of confusion about this topic… in fact, I attended a Science Festival lecture that was talking about fat and one of the first things a nutritionist ‘banned’ was saturated fat. It just shows that the majority of the population still doesn’t fully understand that butter (grass-fed only!) can actually be a healthy part of your diet.
In fact, there’s even ample evidence that REAL butter can even fight aging and help you to lose body fat for a couple of main reasons:
   a. Grass-fed butter is known to have high levels of a healthy fat called CLA, which has been shown in numerous studies to have anti-cancer properties, and also has been shown to help burn abdominal fat and build lean muscle. I use a powdered CLA supplement in my recovery shakes. 
   b. Grass-fed butter also has an ideal balance of omega-3 to omega-6 fatty acids (unlike conventional grain-fed butter) which helps fight inflammation in your body, and can help balance hormones, thereby helping to slow the aging process, and keep your body lean.
   c. The healthy fats in grass-fed butter also contain MCTs (similar to the MCTs in coconut oil), which help to boost your immune system and are readily burned by the body for energy. The healthy fats in grass-fed butter also help to satisfy your appetite and control blood sugar levels, both of which help you to stay lean!
If you have a hard time finding a grass-fed butter at your grocery store, Kerrygold Irish butter is one of my favorites, and the cows are 100% grass-fed on lush green pastures in Ireland. It’s one of the richest butters in colour that I’ve seen, which indicates high levels of carotenoids, powerful antioxidants that help fight ageing. 
Note for people who are dairy sensitive or think they might be:  
People that are dairy sensitive or intolerant are generally NOT sensitive to butter or cream. This is something that’s highly misunderstood in the nutrition industry, even by most authors and doctors. The truth is that it’s almost always either the lactose or the casein that people are sensitive to, and butter or cream has nothing more than traces of either since butter and cream is solely the fat portion of dairy while the lactose and casein have mostly been removed when the fat is skimmed off the milk. The amount of casein in butter or cream is negligible compared to milk.
Also, fermented dairy generally doesn’t give people any problems either (kefir or plain yogurt) because the lactose has been digested by the microbes, making kefir 99% lactose free usually. Plus, even the casein in kefir and yogurt is MUCH more highly digestible because the microbes have already performed a little pre-digestion on it.

2. Super Dark Chocolate (72% cacao content or higher) 
It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense. 
However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you’re the type of person that has a sweet tooth and likes to eat a lot of desserts. In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie. 
Also some brands of dark chocolate that are in the mid 70’s in % cacao content or higher, can have a fairly high ratio of fibre content (I’ve seen some brands have 5-7 grams of fibre out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats. In fact, that’s one of the “tricks” I use to select a good quality chocolate… I look for more total fat than total carbs (or about the same number of grams of each).
The importance of that fact is that it means many dark chocolates will not greatly affect your blood sugar and will have a fairly blunted blood sugar response compared to other “sweets”.
In addition, dark chocolate is also very rich in healthful antioxidants, including a powerful compound called theobromine which has been shown to help lower your blood pressure and have other health benefits. 
Dark chocolate also contains antioxidants called flavanols with dozens of health benefits… One study found that eating as little as 6.7 grams of chocolate per day has a protective effect on your heart. Other studies show benefits to your digestive system by improving the ratios of good to bad bacteria in your gut, possibly due to the catechins and polyphenols in cocoa.
The reason I say to choose dark chocolates with at least 72% cacao content is that the higher the % of cacao, the lower the % of sugar. However, this does mean that any chocolate over 80% cacao content will generally start to get a more bitter taste and have very little sweetness. If you like this type of taste, then the higher % cocao, the better. Otherwise, a good 75% dark chocolate is in my opinion an almost perfect combination of lightly sweet with a rich velvety chocolate taste. 
You can also reap the benefits of the antioxidants and fibre without all of the calories by using organic unsweetened cocoa powder in your smoothies or other recipes.
The bottom line is that you can enjoy small to moderate amounts of dark chocolate and also cocoa powder daily, and it only helps you to stay lean and fight the aging process in your body.


3. Coconut oil, coconut meat, coconut flour, and coconut milk
Coconut milk and oil are great sources of a super healthy type of saturated fat called medium chain triglycerides (MCTs), including a component called lauric acid, which is a powerful nutrient for your immune system, and is lacking in most western diets. In addition, MCTs are readily used for energy by the body and less likely to be stored as body fat compared to other types of fats.
Eating coconut oil can help improve the health of your skin from the inside out… But in addition to being healthy internally, coconut oil is also known to be great for the health of your skin externally as a skin moisturizer that’s healthier for you than most lotions since natural coconut oil allows you to avoid the harmful chemicals found in many lotions. 
Coconut oil is even shown to help improve your thyroid function as well as helping to protect your brain from Alzheimers.
There are even direct studies that show that coconut oil can help you burn off abdominal fat more efficiently.
Along with coconut milk and coconut oil as healthy fat choices, we’ve also got coconut flour as a healthier flour option for baking. Coconut flour is an extremely high fibre flour alternative (almost ALL of the carbs in this flour are fiber and not starch!). Coconut flour is also VERY high in protein compared to most flours and is also gluten free! 
Just beware that if you’re going to use coconut flour for baking, it absolutely NEEDS to be mixed with other flours as it sucks up moisture like crazy…make delicious baked goods by mixing coconut flour with almond flour and quinoa flour in equal parts, and adding slightly more liquid ingredients than the recipe calls for.

 
Enjoy your fats and NEVERTHELESS feel on a ‘diet’
Jax 

 

Consistency is Key! 

Don’t Cheat a Diet
I’m not sure how many times I’ve written or read this, but it’s true. The dietary system or nutritional framework that you choose to employ is far less relevant than your level of compliance within it. The reality is that most nutritional approaches have very similar principles, the overriding one perhaps being that you need to eat within your calorie requirements, being in a deficit if your goal is weight loss.
Fitness Truths: the three reasons you’re not burning fat

  
Is this really what you had for breakfast?

Most systems will assume that most of what you consume comes from decent sources, with the key messages being to drink more water, eat your vegetables and get enough protein. Regardless of what you choose, the bottom line is that you’ve actually got to do it, consistently.
Don’t Skip a Workout

  
Cheating on the gym is the same as cheating on your diet: it doesn’t work. Again, most approaches and systems will share common underpinning principles, such as prioritising resistance training for example, so what you choose to do is far less important than you actually doing it consistently.
The simple way to think of nutrition and exercise when it comes to changing your body shape and composition, is that your diet will look after fat loss, while your training or exercise will look after your muscle mass – think toning – and cardiovascular health. Both are important. 
The bottom line is that you need to turn up three times per week, focus your mind on the task at hand, and give it a good go.
Do Invisible Training

  
Invisible training is a term I borrowed from a well-known coach in professional sports, which refers to various recovery and regeneration strategies, or the things that we do outside of the gym that often go unseen. 
Fitness Truths: three reasons you’re not burning fat

I use the term in general fitness circles to describe the exercise or movement that we do outside of our structured workouts – that is, activity that keeps the systems ticking and burns additional calories. Things such as walking to work, taking the dog out, playing tag with the kids, taking the stairs, swimming a few lengths on holiday, and all of the other things that you do not record or perhaps think of as exercise, but are actually equally, if not more important than, your scheduled sessions.
 Written by -Claude Vacassin is founder of W10 Performance,

Can You Snack Healthy?

There are more options than you think!!

Sometimes, the whole world of snacking seems to be based on the one thing you’re supposed to limit: refined carbs. Even the “healthier” packaged items, like granola bars, smoothies, and crackers, are full of them. If you look past the vending machine, though, you’ll find plenty of other tasty options, like these smart snacks. The best part? They’re as easy to toss together as they are delicious. 

#1 Low carb snack

Apples and Cheese

  
Sweet and salty flavors add up to a great snack. Pair half a cup of apple slices with string cheese for about 10 grams of carbs. The combination of protein, fat, and fiber makes it a filling and satisfying nosh.
#2 low carb snack

Avocado on a Crisp

  
Avocados have a place in your diet outside the guacamole bowl. Mash one-quarter of a ripe avocado and spread it on two light rye crisps for a crunchy, creamy snack with 18 grams of carbs, plus plenty of fiber and heart-healthy fat. It’s like a mini open-faced sandwich.
#3 low carb snack

Yogurt and Cucumbers
  Take your yogurt in a savory direction. Use a cup of low-fat, plain Greek yogurt as a creamy dip for 1 cup of refreshing cucumber spears. It adds up to12 grams of carbs and a mega dose (20 grams) of appetite-satisfying protein. It’s like a version of the famous Greek dish, tzatziki.

#4 low carb snack

Turkey Roll-Ups

  
Deli turkey has uses beyond a sandwich filling. Lose the bread and roll up 1 ounce of sliced turkey in lettuce leaves with mustard. This light, crisp snack has about 3 grams of carbs and will get you through the afternoon.

#5 low carb snack 

Cottage Cheese With Berries

  
Cheesecake doesn’t make for a healthy snack option, but you can mimic a little of the flavor in a healthier way. Pair a cup of low-fat cottage cheese with half a cup of fresh or frozen blueberries and a little of your favorite no-calorie sweetener. The result? A dessert-like snack with 18 grams of carbs.

#6 low carb snack

Better Beef Jerky

   
Jerky has been going upscale in recent years, and there are better options now than the over-processed mystery-meat versions you’ve had before. Look for jerkies made from grass-fed beef, which have big flavor and just 10 grams of carbs per serving (about 1.5 ounces). 

#7 low carb snack

Celery and Peanut Butter

  
Remember eating this snack with your homework after school? It’s still a good idea! Fill two medium celery stalks with 2 tablespoons of natural-style peanut butter for a nibble that will take you back to your childhood, with only 9 grams of carbs.

#8 low carb snack

Hardboiled Egg With a Kick Nuts

  
Mixed nuts are an all-time snack classic for good reason. They’re just as satisfying at your desk as they are at a party. One ounce of crunchy, salty, mixed nuts will keep your energy up for hours for only 5 grams of carbs per ounce.

Hard-boiled eggs are the original grab-‘n’-go power snack. Cut one in half and spread on a little hot sauce (such as sriracha) to make it as full of flavor as it is of protein. That’s a zesty bite for less than 1 gram of carbs.

#9 low carb snack

Nuts

  
Mixed nuts are an all-time snack classic for good reason. They’re just as satisfying at your desk as they are at a party. One ounce of crunchy, salty, mixed nuts will keep your energy up for hours for only 5 grams of carbs per ounce.

#10 low carb snack
Kale Chips

  
Even kale haters come around when they taste kale chips. Some store-bought varieties have less than 10 grams of carbs. You can cut that number even further by making them at home. Tear the leaves from a bunch of kale. Rinse and dry them. Toss with 1 tablespoon of oil and 1/4 teaspoon of salt. Roast them in your oven at 300 degrees for 20-25 minutes, until the kale is crispy.

#11 low carb snack

  
Edamame

Also called steamed soybeans, edamame taste great, are full of fiber and protein, and have just 8 grams of carbs in a half cup of shelled edamame. They’re easy to make in your microwave, so keep a bag in your freezer.

#12 low carb snack

Hummus and Red Bell Pepper Wedges

  
Though they’re often spotted together, hummus isn’t married to high-carb pita bread. Spread 1/4 cup of hummus onto wedges cut from one red bell pepper for a filling, tasty snack that has 16 grams of carbs.

#13 low carb snack 

  
Stuffed Tomato

Get the health benefits from tuna without all the carbs that come with your typical tuna sandwich. Pack 3 ounces of canned tuna into a ripe tomato half for a hearty snack with only 3.5 grams of carbs.