Fatloss Workshop Friday Evening. 02/08/13. Cheltenham

Fatloss Basics Workshop (back by popular demand)
Friday 18:00 – 21:00

1. Fatloss Forever – never ‘Diet’ again!
2. Snacker, Binger, Nibbler or Grazer? – What’s your eating style? And is it right for you?
3. Smart Fasting – how to make it fit your lifestyle.
4. Q&A – it’s all about you!

Light, healthy meal, drinks and ever a little Pink Fizz!

I’ll include a workout if you want one…. But only if its requested. Remember we have a Fatloss session on Saturday at 08:30.

£20 per person if you book and pay now (PayPal to info@fitnesssolutionsuk.com) or electronic bank transfer.
£25 on the door.

Spaces Limited so book now, please

More info? Text me 07831 680086. Or
Email me Jaxallenfitness@gmail.com

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Weightloss over 40 – should it be difficult?

I noticed this article today and thought I would post it…. (I’ve made my comments after each section…)

Weightloss for Women Over 40

Posted: 03/08/2012 00:00

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While most of the world seems to be fixated on diets as the solution to weight problems, most women who are over 40 and overweight, know  that diets don’t work. In fact as women get older, it becomes harder and harder to lose weight. ( This is usually due to Hormone changes)

Even diets that might have worked in the past are no longer effective. So if you’re 40 and fed up with your weight and yoyo dieting, what should you do?

The answer is to change your approach. Diets are all about short-term weight loss. But when you finish a diet, you gain the weight back. What you need to do then is to focus on a long-term approach that will ensure that you never need to diet again. ( This situation occurs when the calorie is too great and failing to increase activity to maintain muscle, which leads to a drop in metabolism)

Here are nine tips that will put you on the right path:

1. Don’t Think About Losing ALL Your Excess Weight… Yet

Rather than setting a large goal and getting disappointed by how far away it is, I always recommend setting a short term goal. The short term goal that I usually find to be the best is one stone (6.35kg or 14 pounds). It’s a significant amount of weight but I have also found that with my clients it is relatively easy to achieve.

( I prefer a dress or clothes size – about 7 lbs which is easily acheivable in a few weeks)

2. Don’t set a deadline

This seems to go against most goal-setting advice, but it is actually very important for long term weight loss that you abandon deadlines. If you are trying to lose weight for a deadline, you will be more tempted to use short term fixes that involve depriving yourself rather than changing your habits which is more of a long term solution.

( I see what the writer is getting at – yet I believe a target must have an end date – even if it’s a long way off – otherwise you’ll lose motivation)

3. Make small changes

Don’t do it all at once. With no deadline, you can take it easy. Make very small changes each week that eventually add up. Slow and steady wins the race.

( without measuring what you’re acheiving you don’t know if you are on the right track… small changes – Yes. but I’d say make a significant change and stick to it for 3 weeks so it becomes Normal)

4. Lifelong change

Make sure every change you make is one that you are happy to do for the rest of your life. Most people trying to lose weight make drastic changes because they want to get their results quickly. But in the back of their mind, they know that they won’t be sticking to these changes forever. But of course if you don’t stick to the changes, you will simply start gaining weight back.

(Lifestyle changes and introducing new eating plans are uncomfortable – so plan well)

5. Make it pleasant

Ensure that you can still eat out, travel and do other enjoyable things. If your weight loss method involves depriving yourself of all the fun in life, then it is probably going to fail very soon. This is where many “diets” fail. They are too unpleasant to continue for life.

( Enter the Cheat Meal or Reward Day – essential to keep to any eating plan. The amazing thing is as you get better results you choose healthier foods for your cheats – they become a high calorie day instead )

6. Get someone to help you along the way

Aside from showing my clients how to lose weight without dieting, I think the most valuable things I do for my clients are shouldering some or most of their worries and anxiety about their weight, reassuring them that they are on the right track and keeping them going at times when they might otherwise have given up. Find someone who can help you to keep on track.

( weekly meets – if only for a few minutes to keep a check on progress. I say to weigh, measure and check progress every 4 or 5 weeks)

7. Keep perspective on what a realistic rate of weight loss is

In this world of unrealistic weight loss claims (“Lose 30 pounds in 10 days”), most women do not have accurate expectations for what a good rate of weight loss is for someone over 40. Remember, even losing a pound a week adds up to a 2 stone in six months.

( Very true – and unless you are able to exercise often at high intensity your weight loss should be slow and your calorie deficit small)

8. Have a plan for coping with difficult situations

Life doesn’t make way for people losing weight. Rather than trying to suspend your life while trying to lose weight, you have to learn to cope with all the different situations that occur in a normal busy life. This involves anticipating and planning for them in advance. (essential)

9. Think of setbacks as learning experiences

Everyone experiences setbacks while trying to lose weight. But whereas most people respond to a bad week by giving up, the best way to deal with them is to learn what went wrong and how you can avoid it happening again.

There are so many women over 40 out there who have become convinced after years of failure that there is something wrong with them and that they can’t lose weight. But this isn’t true. Diets are the real culprit here.  For women over 40 who want a long term solution to their weight loss, taking an approach that is slow and steady and focussed on changing habits will pay far greater dividends.

( well said –  you can lose weight at any age – just think if you were told you needed a life saving operation but must lose 14lbs before the eop’ – i bet you would make some healthy lifestyle changes .)

What do you think?

Have you tried to lose weight after 40?

Post Menapausal Women let me know how you get on….

Eat Clean – Train Hard – Feel Great AND Expect Great Results

Starting Points – Know Where You Are – NOW!

Starting Points – know where you are Now

In order to record results you need to …..
Either come to us for a Starting Points session to be weighed and measured OR do it yourself….

BODY FAT % – We can measure your body fat – this requires just a few minutes… We are able to do this quick appointment all within your fees. You’ll also discover your metabolic age, internal fat% and much more.

WEIGH IN – use the same scales every time – not more than weekly. The fitter you get the less accurate and meaningful scale weight becomes. Remember muscle weighs MUCH more than body fat – BUT measures about 20% less.

MEASURE – neck; chest/bust; ribs; navel; pubis; thigh; upper arm. We will never ask you to measure in SO many places that you are bound to show inch loss… we ask you to keep your measurements and tell us your success stories as the camp progresses.
Always measure the same side of your body, wear similar clothes, or just your undies.
Where you measure does make a difference so here are a few tips..
Neck – no particular guidelines
Chest – keep the tape level all the way round and on the nipple line.
Ribs – for girls under the bust line, where your bra strap would be.
Navel – this is in line with your belly button.
Pubis – this in line with your pubic bone.
Thigh – just under the fold of your buttock – so quite high up (don’t always go for the fattest bit –as this will move.
Upper Arm – mid way between shoulder and elbow.
If you want to measure your calf – do so. I believe that your calf will reduce if you are very overweight – but will then stay pretty much the same – no mater what you do.

If you feel you would like more help with your food choices, eating patterns and goal setting, book an additional personal session with Jackie.
The best motivator is a photographic record… so find your camera/phone and take front view and side view NOW! Then every 2 weeks take some more. You will be amazed!

Transformation stories are very motivating for everyone trying to make changes, we have a few that you can read, if you want to speak to campers that have tried this fatloss system we can put you in touch.

Good Luck with YOUR transformation

Jax Allen.

info@fitnesssolutionsuk.com

Would You Pass This Flexibility Test?

It’s time to take the flexibility test…

1. Can you put on your socks without sitting down?

2. Can you get down and sit on the floor — or play with your kids —
without struggling?

3. Can you jump up off the couch without aches or pains?

4. Do you wake up feeling limber and pain free every morning?

5. Do you have consistent high energy all day long?

6. Do you feel and look younger than your age?

If you answered NO to any of these questions, your flexibility and
mobility is a problem.

You see, flexibility is about more than just how well you
“stretch.” It’s about having a body that’s well balanced, healthy,
and ready for action.

If you rid yourself of muscle imbalances and restore your body’s
normal range of motion, you’ll literally turn back the clock by a
decade in a matter of weeks.

But you probably already knew you could use better flexibility. The
problem is… most stretching programs are unbelievably boring. And
most yoga programs are full of New Age fluff.

Not anymore. My Fitness Yoga program gives you the rich
tradition of authentic yoga — the real deal before all the
California fluff — with the benefits of a science-based approach to
flexibility and wellness. I can adapt most classic poses to suit you, give you homework for your daily practice and even seated options you can use at work.

To find out more contact me directly by email info@fitnesssolutionsuk.com