NEWS SHOCKER – Fruit Smoothies


This week on National TV

“Don’t use fruit smoothies as they have as much sugar as a can of Coke”

What message are we trying to get out to people?

Are we really telling people that calories are all that matters when you’re deciding how to stay healthy?

Are we really expecting people to understand that this sort of knee jerk reporting is NOT to be taken seriously….

The message should be .. If you rely on counting calories you’ll be making lots of bad choices.. YES – a can of Coke may have the same calories as a fruit smoothie

BUT – the calories in the smoothie come from real fruit, they bring healthful nutrients and important fibre that a can of coke cannot offer.

The hidden end comment of the news Package was .. Eat fresh Fruit Of course everyone will immediately swap from Coke to fruit! The 5-A-Day message has continued for years and has made very little change to our eating habits.

However, these miss-leading, headline grabbing stories help NO-ONE.  I’m very used to calming worried clients down when the Daily Mail runs it’s weekly ‘Health Horror Story’

Come on BBC you can do better….                    Jax Allen Fitness 50/2012

Why You Can’t Lose Even 1 or 2lbs Every Week

How much weight SHOULD you

lose each week?

Your body won’t look ‘right’ by just simply losing weight. Most of us have tried that – you decide to lose a few pounds, you stick to your plan and as you get close to your goal you realise you just don’t look how you imagined.  Yes – it’s important to re-shape your body through proper fat loss methods but where should you set your weekly target?

In recent months, science has proven that losing weight at a rate of 1-2 pounds a week doesn’t work without an inevitable plateau effect. If 1-2 pounds per week were an effective way to lose weight, you (and every other dieter) would disappear within about a year… it just doesn’t work, your body adapts to reduced calories and your weight loss stalls.. and then creeps back on again.

The best way to lose weight, or even better — lose bodyfat — is by aggressively pursuing a rapid fat loss protocol. The goal shouldn’t be to slowly lose weight; instead, consider using ‘sprint’ periods for weight loss and fat loss goals. Follow these with ‘maintenance’ periods and you’ll witness remarkable results. AND more importantly keep your new shape and weight.

My studies keep me up to date with current research and the experience I have with my ‘real’ clients shows me that not everything we hear on TV and read in magazines is current and up-to-date. This week alone, I’ve heard a GP on TV recommending a low fat diet to lose weight, and a ‘Diet Expert’ encouraging everyone to avoid English breakfasts and choose cereals instead!!  Very sad, as we now know without any doubt, that popular box cereals are processed, simple sugars, full of additives that when you eat them increase your chances of carb cravings, reliance on sugar for energy and body fat storage. Probably the worst start to your day.

Whereas, the natural balance of proteins and fats in a Full English breakfast will digest slower, provide great nutrition – high in essential proteins, health promoting fats and essential cholesterol. The other bonus is you feel you’re having a treat, you feel full and not hunting for your next snack by 11 O’clock.

I keep an eye on what’s ‘actually working’ while working with ‘real’ people. I’ve taken 2 approaches to ensure the information you get from me is based upon scientific fact, as well as clinical real-life outcomes:

  1. I’ve studied exercise theory and practise, nutrition and body composition management for 30 years and feel that I can safely and effectively guide you towards health and well being.
  2. I’ve developed simple plans that have been proved to work so you can believe in my ability to help you lose weight and get the body you deserve.


Dreaming about your SIX PACK?

Dreaming about returning to SPORT?

Dreaming about having a BEACH BODY?


Want to lose inches from your waist – YOU CAN

Want to reshape your hips and thighs – YOU CAN

Want to banish bingo wings – YOU CAN


Need to lose weight for health reasons – YOU WILL

Need to reduce pressure on your joints – YOU WILL

Need to relax more and sleep better – YOU WILL



All you need to do is DECIDE TO TAKE ACTION…..


It’s simple you can join us in 2013 for a 14 day trial for just £14…. You decide when to start, you get 14 consequetive days to attend as many sessions as you like.

PLUS –  a one 2 one with me to discuss and set your goals

PLUS – an assessment of your body composition

PLUS – access to back-ground information including

–         meal plans and recipes

–         exercise videos

–         daily hints and tips to keep you on track

These plans work if :


You do all or most of your exercise at home

– on your own or with friends.


You train with me 2 or 3 times each week.


You train for sport but need help with your eating plan.


You’re fit but still carrying too much body fat.


OR like many of the people I meet – are completely confused and don’t know what to believe or who to trust!


What to do NOW..   Decide to join us before the end of January 2013…..    Get in touch with me


via email


via text

07831 680086


visit our blog


follow me on Twitter



You can buy a 14day trial NOW via PayPal or Bank Transfer

And when your payment is complete you’ll get your welcome pack.


If you are buying this for someone else I can send a gift certificate with the welcome pack to you by email or to any address you specify.


I want you to achieve your health and fitness goals in 2013 – so TAKE ACTION – NOW!          Jax Allen 50/2012



5 Ways to Improve Sleep & Reduce Belly Fat

5 Ways to Improve Sleep & Reduce Belly Fat


You snooze, you lose…

That popular saying is meant to spur you on to get more done. After
all, they say “you can sleep when you’re dead.”

But if you want to shed bellyfat, cutting on sleep is the last
thing you want to do.

In fact, we can turn that saying around: “You snooze more, you lose
more fat.”

There’s mounting evidence that sleep is a crucial factor in
controlling your weight.

Just this year, scientists at the University of Washington studied
the effects of sleep habits on the BMI of identical twins. BMI–Body
Mass Index–is a measure of someone’s weight to their height. A
lower number means a more healthy and leaner ratio.

In twins who had differing sleep habits, those who reported getting
more sleep had a lower BMI. That means getting enough sleep allowed
the genetic expression of “lean” genes in the more well rested twin.

There’s also evidence that lack of sleep leads to increased hunger
and cravings throughout the day, which contributes to expanding

So here are 5 quick and easy tips to improve your sleep:

1) Sleep in complete darkness

Even a small amount of light has been shown to reduce a key sleep
hormone called melatonin. Banish the bright lights of your alarm
clock and get yourself some blinds or blackout curtains for your

2) Avoid “blue” light leading up to bedtime

Light from your computer screen, TV and most overhead lights is in
the blue spectrum. Your brain reads this as mid-day light and it
inhibits the hormonal “wind down” before bed. So turn off the
electronics at least an hour before bedtime and keep the lights
dim. Ideally, buy a couple light bulbs that block blue light and
only use those near bedtime.

3) Stay cool

Your bedroom temperature should stay around 20 degrees Celsius or
70 degrees Fahrenheit. This mimics your body’s natural night time
temperature and improves your sleep quality.

4) Maintain a bedtime ritual

Come up with a ritual that leads up to lights out. And stick to it
every night. For me, I read for 20-30 minutes with a yellow
spectrum light before lights out. It helps me unwind and is a
signal to my body that sleep is nigh.

5) If you need a little help…

There are two perfectly safe supplements that are worth
experimenting with if you need a bit of extra help with your sleep.
The first, and the one to start with, is magnesium, a mineral that
plays an important role in mopping up and clearing cortisol–your
“stress” hormone. If you are magnesium deficient, your body can’t
clear the cortisol and stays in a “jacked up” state.

The other supplement to try is phosphatidyl serine. PS helps lower
cortisol levels and also calms the nervous system.

My top 5 tips for getting a solid night’s sleep. Give then a go….  I did and found that getting sleep before midnight as part of one of my Fat Loss Plans made a real difference to my fatloss, especially belly fat…


OnLine FatLoss Plans with diet and exercise advice, follow along workouts plus email and text support 24/7


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5 Reasons to Get Strong

5 Reasons to Get Strong

1. Whatever your sport, be it running, cycling, swimming or a bit of everything, being strong will make you better at it.

Walk into your local gym and tell the instructor that you’re a runner. Chances are you’ll be given a program designed to improve your endurance. It will almost certainly involve light weights and lots of repetitions.

The problem is that any form of endurance activity involves literally thousands of repetitions. There’s no way you can replicate that in the gym. The best way to build endurance for running, cycling, or swimming is to go running, cycling and swimming. Then you use the gym to improve the aspects of fitness not covered by your activity training.

Think of it this way: When you’re on your bike, each pedal stroke uses a certain percentage of your maximum strength. As you get stronger, the percentage of strength used on each pedal stroke goes down.

In this way, strength contributes to your endurance by improving the efficiency of each pedal stroke. It means you’re able to do the same amount of work with less effort, or more work with the same amount of effort. Being strong makes you more economical.

You can also forget about the myth that strength training will make you “muscle bound” and inflexible. Simply lifting weights through a full range of motion can improve your flexibility as well as, or even better than, typical static stretching.

2. You will build a core of steel.

Contrary to a lot of the training advice out there, you don’t need to do anything on a Swiss ball, a wobble board or any of the various balance devices in your local gym to strengthen your “core” muscles.

And the core is a lot more than just the abs. It’s the collection of muscles that help to stabilize the spine. For our purposes, let’s define the core as the muscles of the trunk and hips — basically, anything that isn’t the head, arms or legs.

Someone who can perform a standing overhead press with their bodyweight and deadlift twice their bodyweight — which are reasonably impressive numbers  for a drug-free, genetically “average” trainee — will have developed a very high level of core strength simply by focusing on getting stronger in both exercises.

In fact, core muscle activation that is similar to or higher than that achieved by exercising on an unstable surface can quite easily be achieved with ground-based free-weight exercises like squats and deadlifts [1].

Outside of a rehabilitation setting, much of what passes for core training represents wasted time that could be much better spent getting stronger.

If you train with me you know that I very rarely ask you to do old fashioned ‘crunches’ or sit-ups.  The bio-mechanics training I completed this year reinforced my beliefs that to effect real improvements in core strength bracing exercises like Planks, Bridges and Pillars are the way to go.

3. Strength training will improve your appearance.

The vast majority of people who take up exercise are not doing so because of their health. They are doing it because they want to look and feel better. And that is exactly what strength training is going to do for you.

If you’re a woman, you are no doubt concerned that even the thought of pressing, pulling or squatting a heavy barbell will turn you into the female equivalent of the Incredible Hulk.

The main reason this isn’t going to happen to you is hormonal. Where size and strength are concerned, testosterone is undoubtedly the “King Kong” of all the anabolic hormones. And women don’t have as much of it as men.

But the relatively small amount of muscle you gain will make a big difference to the way you look. Muscle takes up a lot less space than fat. So instead of getting bigger, the exchange of fat for muscle will make you look smaller and shapelier.

“If tone is the goal,” writes Mark Rippetoe in Practical Programming,  “strength is the method.”

If you’re a guy, strength training will leave your clothes feeling tighter in all the right places, especially across the chest, shoulders and arms. As your back and shoulders get broader, you’ll create the illusion of a narrower waist. Not only will you feel strong, you will look it as well.

4. As well as looking better on the outside, you will become healthier on the inside.

Some people appear perfectly healthy from the outside. But on the inside they display early signs of insulin resistance along with a cluster of characteristics that can increase their risk of type II diabetes and heart disease [2].  See my other articles on

Syndrome X  and Metabolic Sydrome.

As the name suggests, metabolically obese, normal-weight individuals have a normal weight based on traditional criteria. However, their blood sugar and insulin levels are far higher than would be expected based on their weight alone. They look fit on the outside but are fat on the inside.  I call them TOFI – Thin Outside – Fat Inside.

And you won’t be surprised to hear that one of the best ways to beat metabolic obesity is with a combination of strength and endurance training [3].

Both forms of exercise improve insulin sensitivity. But each one works in a slightly different way. When you train with weights, you gain muscle. And it’s this extra muscle that helps to clear any excess sugar from your blood.

Endurance training, on the other hand, enhances glucose uptake independently of changes in muscle mass, increasing both the number and function of glucose transporters. These help to transport sugar from the blood into the muscle.

5. You will be able to quantify and measure your progress.

I encourage you to weigh and measure every training cycle. Photos are the best way to see where you are with your training.

Training for strength is satisfying, mainly because your progress is a lot easier to quantify. You are able to see the progress you’re making in the form of more ‘weight on the bar’.

This will give you a totally new sense of focus and direction. Going to the gym will be something you get excited about. Each workout will become a challenge to be conquered rather than another chore to add to your ever growing to-do list.

The terms “strength training” and “resistance training” are often used interchangeably. But they’re not the same thing. Strength training isn’t strength training unless it’s making you strong.


1. Behm DG, Drinkwater EJ, Willardson JM, Cowley PM. (2010). The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35, 91-108
2. Dvorak, R.V., DeNino, W.F., Ades, P.A., & Poehlman, E.T. (1999). Phenotypic charcteristics associated with insulin resistance in metabolically obese but normal-weight young women. Diabetes, 48, 2210-2214
3. Poehlman, E.T., Dvorak, R.V., DeNino, W.F., Brochu, M., & Ades, P.A. (2000). Effects of resistance training and endurance training on insulin sensitivity in nonobese, young women: a controlled randomized trial. Journal of Clinical Endocrinology and Metabolism, 85, 2463-2468
4. Morton SK, Whitehead JR, Brinkert RH, Caine DJ. (2011). Resistance training vs. static stretching: effects on flexibility and strength. Journal of Strength and Conditioning Research, 25, 3391-3398


OnLine FatLoss Plans with diet and exercise advice, follow along workouts plus email and text support 24/7


5 Day FatLoss

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Money Back Guaranteed Results from £1 a day…..





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The trouble with fad diets


The trouble with fad diets

I thought some of you would find this article interesting reading – it explains why so many of us find it harder and harder to control our weight as we enter our Fabulous 40’s and 50’s.


Based on an article by Marcelle Pick, OB/GYN NP a well respected Obstetric/Gyny Nurse Practitioner and author in the U.S.


Nearly all of my patients ask me when we first meet, “How can I lose this weight?” A full third of these women have been on one diet or another for as long as they can remember. This habitual dieting generally keeps women at a manageable weight until they enter peri-menopause and menopause.

I hear stories all the time about weight gain that suddenly appears at this time (especially around the stomach) and simply refuses to come off, no matter what my patients eat or how much they exercise. This personal history of dieting and a feeling of being out of control sends them running to the latest trendy diet, only to be disappointed again and again.

And they are not alone. At my clinic we see patients of all ages who struggle with weight as their central health concern. In most cases, they feel guilty or angry at themselves about the way they look. They are anxious to “fix” themselves with dieting and often are willing to overlook their long-term health in trying the latest diet craze or products advertised in the media. Many of these programs just set you up for failure because they are deprivation-based and lack a maintenance program.

From Jenny Craig to Atkins to South Beach, there have been scores of new diets promising universally quick results. There is now a “low-carb” version of our favourite snacks to take the place of the “fat-free” foods that used to be fashionable. Women are inundated daily with conflicting information about what, how much, and when to eat. Multiply that by the very real hunger signals our bodies send us, and by the comfort and enjoyment inherent in the act of eating, and who wouldn’t feel confused?

I feel that the end of the Summer is the perfect time to give you my thoughts on what I have come to call the “diet culture.” For I think we all are aware that just as advertisers aim products at the “youth culture” in America, there are many companies right now marketing product to those of us who are anxious to lose weight.

This is happening in the UK right now… just look at any ad break on the TV in any popular magazine or Newspaper……


What they won’t tell you is that only three to four percent of dieters will succeed in keeping that weight off after a year.


It’s no wonder the diet industry can sell us something new every year!

There are many reasons why yo-yo and fad dieting don’t work — and may even do more harm than good. Let’s talk about them and then turn to how you can lose weight in a healthy way and keep it off permanently.

In my groups we consider excess weight gain to be one of many symptoms that indicate an underlying biochemical imbalance in our patients. Although fad diets address this symptom in the short term (meaning that if a person follows the plan, they will initially lose some weight), they do not address the root cause, which is often some kind of metabolic dysfunction or hormonal imbalance.

Over the years, I have seen repeatedly that dieting is not the key to long-term weight loss — the real key is a healthy metabolism supported by a balanced hormonal state.

How does a woman’s body get out of balance? The reasons are as varied and unique as each woman. Each one of us gains, loses, and maintains weight at certain points in our lives for a variety of reasons, physiological, cultural or emotional.

Our weight management group looks at these reasons in detail – through quizzes and discussion – you will identify your relationship with food and become aware of the foods that just don’t suit you.

This simple fact is something the diet professionals aren’t anxious to reveal because it is simpler to sell us a one-size-fits-all plan. These diets may work to a degree in some people, but for a lot of women fad dieting without an understanding of their underlying biochemistry only leads to a yo-yo cycle and more weight gain.

Why is weight gain different for women?

We’ve all had the frustrating dieting experience of watching the pounds peel off our husband or mate while we struggle to lose even a few. Why do men seem to lose weight more quickly than women? Men’s bodies are trained by evolution to have strength and speed. They have a different muscle-to-fat ratio in their bodies, which makes it easier for them to speed up their metabolism and burn fat. Women, on the other hand, are hard-wired to reproduce. They keep an insulating layer of fat on their bodies that men don’t have. (Women also live longer!) In addition, fat is essential for the production and storage of reproductive hormones. Progesterone production begins with an adequate level of cholesterol in the blood. Women don’t lose weight rapidly because they are genetically programmed that way — it has nothing to do with willpower!

Please read that last bit again!! It’s not your fault – just your responsibility!!!  Don’t  believe in will power. Everything is a choice – you do or you don’t – never ‘try’ to do something, you’re setting yourself up expecting the possibility of failure.. and guess what, things get tough and you blame a lack of will power and fail again… this is another topic we cover in our weight management course.


Additionally, the erratic hormonal fluctuations that can occur in peri-menopause and menopause may cause weight gain and a change in body shape in some women. This is due to vacillating levels of estrogens and progesterone. Some women report strong food cravings at this time. Which can be a symptom of declining progesterone levels. Once hormone levels reach a new equilibrium it becomes easier to lose extra weight.


What if you’ve tried everything and still can’t lose weight?

In my years of experience, I have seen a few underlying conditions in my patients that make losing weight on a popular diet plan particularly difficult.

This bit is golden…… read carefully…..




Here is a summary of these problems.

Adrenal fatigue: We touch on the intricate link between weight and the adrenal glands in natural weight loss, but because adrenal depletion is so widespread, and because adrenal health so critical to losing stubborn pounds, I want to include at the top of this list. The adrenals release an important hormone called cortisol, which is often described as the stress hormone and is related to adrenaline, the more familiar adrenal hormone, and to your serotonin levels (see below). Too-high or too-low levels of cortisol in the blood can be a major cause of weight gain and the inability to lose that unwanted weight.

We consider these and other hormones when we plan your exercise sessions and when designing your food lists and daily supplements. This is just one of the reasons our plans work.

Carbohydrate sensitivity: While carbohydrates are an absolutely necessary component of a balanced diet, many of us become increasingly sensitive to them as we grow older. Over consumption of simple carbohydrates (like those found in white bread, candy, soda, white rice, and many breakfast cereals) creates a roller coaster effect on your appetite: you feel energized and full for a little while as your insulin spikes, only to crash a few hours later when your blood sugar drops precipitously. This low blood sugar triggers the brain to send out hunger signals again, which can cause you to overeat and gain weight. For some of us, this roller coaster feels like a gentle ride. For others, who are more sensitive experience steeper hills and valleys. If this sensitivity is not treated with a diet lower in carbohydrates and sugar, it can evolve into excessive weight gain and a larger metabolic concern called insulin resistance, metabolic syndrome X a pre-diabetic condition in which cells becomes less affected by insulin and the pancreas is triggered to produce ever-increasing levels.

We can easily identify if this is happening to you with a simple questionnaire and then advise you how to adapt your diet.


Depleted serotonin: Serotonin is just one of a host of neurotransmitters secreted by the brain that regulate mood, attention, and energy levels. Ongoing stress can deplete our serotonin reserves, leading to intense food cravings — particularly for the refined carbohydrates that when eaten mimic the sense of well-being created by serotonin. In some women, this state of serotonin depletion becomes chronic. Persistent low serotonin levels lead to plummeting energy levels — particularly in the late afternoon — bouts of depression, and compulsive eating. Low serotonin levels can be detected through testing.

We recommend learning effective relaxation techniques (maybe Yoga) and making sure you get 5 or 6 hours of good quality sleep every night.

Yeast or intestinal parasites: Colonies of excessive Candida (yeast), bacteria, or intestinal parasites in the digestive tract can make it very difficult to lose weight. Many doctors do not test for these organisms.

Ask about the self cleanse detox , Maggie our friendly Allergy specialist recommends.

For women who have yeast overgrowth, eliminating yeast and sugars for a period of time can restore balance to the digestive tract, allowing weight loss to occur naturally. Women often need to use supplements or probiotics to eradicate the yeast or parasites, but once this is accomplished they begin to lose the unwanted weight.

Food allergies: Similarly, allergies and sensitivities to certain foods can create a dysfunctional metabolism. Frequently these sensitivities crop up in adulthood and manifest themselves in easily overlooked ways, for example, stomach and intestinal upset, headaches, insomnia, lethargy, joint aches, and rashes. If we suspect a patient has a food sensitivity, we recommend an elimination diet. We eliminate potential allergens for two weeks, then reintroduce them for a day and test for reactions. If reactions do occur we recommend staying away from the offending food for at least four months and then cautiously reintroducing it.

Sometimes a patient will present with only one of these nagging weight-gain factors; more often women will have a combination. Most of my patients had no idea that their bodies were out of balance until they began to feel symptoms of peri-menopause and menopause. In many of my patients, I find that their metabolism is frozen from years of fad dieting. Once they modify their diets and get further treatment customized to their particular issues, their metabolism heals and they are able to lose weight — gradually, safely and permanently.

Our Phase eating plan that comes with your first full bootcamp course is very similar to the elimination diet. Phase 1 is designed to regulate blood sugar, remove aspartames (fake sugars) and estrogenic foods from your diet. Phase 2 gradually re-introduces foods so you can easily identify the ones that don’t suit you.

My concern with fad diets

Popular diets do work for some people. However, I remind my patients that studies show the average weight loss after one year on some of these diets is just five pounds — and that includes men! Yet, we still keep trying. At any point in time, 44% of the women in this country are on some kind of aggressive diet.

And still more information keeps coming. There is increasing evidence that weight loss is linked with having a ready supply of calcium and vitamin D in our systems. There is also a controversial connection promoting human growth hormone (hGH) and the ability to put on lean muscle mass. Much needs to be learned before we can say for sure how these elements factor into our own biology, but it is interesting to note how rapidly our knowledge is growing.

So what does work? I have found through years of my patients’ — and my own — trials and tribulations that paying attention to a woman’s individual body chemistry and her emotional history leads to successful, long-term health and weight loss.

Still, there are many women out there who may not have immediate access to alternative healthcare professionals and are unsuccessfully trying to lose weight. For those women experimenting with over-the-counter diets, I’ve provided an overview of what I see as pros and cons of the most popular choices available.

In general, I prefer those diets that encourage a balanced ratio of protein, fat and carbohydrates in every meal. I am more inclined to suggest the Schwarzbein Principle I and II or the Metabolic Typing diets because, along with their balanced food plan, they advance the concept that each person has different factors that contribute to their ability to lose weight.

We will ask you to reduce starchy carbs when you first start bootcamp – as this will help to balance your hormones and support the hard work done in class.


DIET     PLAN Pros Cons

Schwarzbein I & II, The Zone, South Beach, The Mediterranean, Metabolic     Typing, Perricone

Healthy food     combinations


Additional     support may be required for individual needs
Atkins, Protein Power
Loss     of fat

Creates muscles

You feel full

Poor     choice for those with kidney problems

Can lead to metabolic issues if followed for too long

Weight Watchers, Jenny Craig, NutriSystem
Emotional     support

Easy to follow

Encourages lifestyle changes



Poor long-term results

Decreases metabolic functioning


Dean Ornish, Pritikin, vegetarian diets with inadequate protein

Okay     for men with heart issues Not     enough dietary fat

Loss of muscle tone

Difficult to stick with


Slim-Fast, Optifast, other meal replacement drinks



Damages     metabolic function

Sets up yo-yo weight gain

Depletes serotonin


Fen-phen, Ephedra, caffeine, OTC appetite suppressants

Extreme     hunger is controlled Freezes     metabolism

Creates adrenal problems

Doesn’t work for intense

Saps energy



Putting it all into perspective

My point of view results from 27 years of experience with women and weight, and it is rooted in the belief that eating well and often is a necessary, enjoyable, and healthful act. Over the years we have adapted our advice to reflect the healthful eating and lifestyle habits that lead a majority of women to hormonal balance, sustained weight loss, and overall well-being.

Learn to accept yourself for who you are and ultimately love yourself, because the body you have is the most valuable house you’ll ever own. Your personal blueprint is a treasure map to natural weight loss and lifelong health that no popular or radical diet can ever replicate. Whenever you are at odds with your own best interests on dieting, I hope you will remember that we are only an email or text away to offer help and support.


We try to keep the ideas of moderation and mindfulness in focus when we approach any choice, be it food, exercise, commitments, or work. While we do recommend watching what you eat, we think it is more important to encourage you to listen to your body. Get to know yourself. Learn what triggers your cravings. For many women, outgrowing a few bad habits (like drinking fizzy drinks) or starting to exercise can be the catalyst for positive change in the rest of their lives. We want you to first and foremost get nutrition and enjoyment out of every meal, then to concern yourself with any extra pounds.

Balance is something we can create in all aspects of our lives, and in the process, guess what? We can lose weight, gain perspective and, certainly, look ahead to many years of good health.


Created on 28/05/2010 22:07The trouble with fad diets

Does Your Workout “WORK”?

Does Your Workout “WORK”?


Have a look at the chart below to assess the current metabolic status of your fitness routine. If your main goal is to improve your body composition (burn body fat and build lean muscle) and rev up your metabolism then you absolutely must structure your workouts to fall under the metabolic boost column.


Metabolic   Rut

Metabolic   Boost



Training   Split



Daily body part workouts

3 total body workouts per week with   ideally 48-hours between workouts



Length   of Workout



60 minutes or more

30-45 minutes or less



Exercise   Selection



Single-joint, isolation exercises that   address only

 1   plane of movement

Functional multi-joint, compound movement   patterns that address all 3 planes of movement



Exercise   Intensity



Low-intensity work periods of over 2   minutes to burn fat

High-intensity work periods of 20-60   seconds or less to burn calories at a high rate



Rest   Periods



Long rest periods of 2 minutes or longer

Short rest periods of 30-60 seconds or   less

Exercise   Order

Straights sets of a single exercise

Circuit Formats:

Alternating sets of non-competitive   exercises






Perform the same fitness routine for over   6 weeks

Change your fitness routine every session


Left to your own devices in the gym or in   a large studio class.

Small Group Personal training with   individual attention and loads of fun


Jackie Allen     101110 ©

Learn To Read Labels

Learn to Read Labels
(Or Just Scan Them!)
I found this interesting article from the US while researching Liver Detox – I have checked the apps listed – some look very useful.
The more I learn about food and nutrition, the more I gravitate to natural foods and local growers. But to some extent, there’s no getting around the corporate grocery store. Recently, my husband checked the fine print of our favorite yogurt … the label claims it’s organic and natural, but a closer look revealed that it contained aspartame. Yep, and yuck! We tossed the entire batch and went on a new search for an aspartame-free yogurt. These days, it’s tough to know what products carry the synthetic sweetener. Aspartame is marketed as aspartame, NutraSweet, Equal, Spoonful, Naturtaste, E951, Canderel and Benevia and just 951 in New Zealand. And because the patent on aspartame has expired, it is now in all types of products using their own private names. For example, recently Ajinomoto, one of the producers of aspartame rebranded aspartame with the name AminoSweet. And sometimes, the powers that be simply put “contains phenylalanine.” Although the law doesn’t require the disclosure of aspartame, it does requires a PKU warning for phenylketonurics who cannot metabolize the phenylalanine in aspartame. If you see phenylalanine, that’s basically a synonym for aspartame. Honestly, your best defense is to know how to read your food label and avoid the use of processed or manufactured foods whenever possible. For help learning to read labels, check out How to Read Food Labels on Scientific Psychic. But even knowing what to look for and how to read labels, sometimes it seems an impossible task, so we decided to look for an app that does it for you …
We found three good ones:
Foods You Can: From influential food allergy site, we found a FREE iPhone application which was created to help allergy sufferers identify foods they can eat, where to buy them, and also provide recipes to make with the food. The best thing about this one? It’s free! This isn’t just good for finding aspartame in your foods, it helps people with gluten sensitivities and other allergies. Read more on PRWeb, visit the Foods You Can Web site or download Foods You Can free.
Label Reading Guide: Another free app, this one helps you better understand the ingredients in your cleaning products. It’s more of a reference, but very informative! Download the Label Reading Guide on iTunes FREE.
iScan My Food: This one is £2.99. Pro version is £6.99 It was developed for scanning food ingredients and contains information on harmful food additives, toxic ingredients in food and genetically modified foods. Download iScan on iTunes or learn more on the iScan Web site.

The Truth About Spinach !

Hate Spinach?
Why You Must Eat This Food

Whether you’re looking to lose fat or just want to improve your overall health, one food that you absolutely must get in place with your diet plan is spinach. Many people have a love hate relationship with it.
They love the nutrition that it offers their body but hate the way it tastes.
If that’s you, then you need to look for simple ways to incorporate it into other meals that will easily disguise the taste so that you can get it back into your diet.
If you don’t even realize the benefits that spinach has to offer, then that’s the first place for you to start.
Let’s look at why you must be adding spinach into your day.
The Nutrition Of Spinach
The very first standout nutrient found in spinach, with a single cup offering more than 1000% of your total daily requirements is vitamin K.
If you are low in this nutrient, spinach is your solution. Vitamin K is required for proper blood clotting and will also help to keep your bones strong.
Spinach is also a great source of vitamin A, manganese, folate, magnesium, as well as iron, which is vital to keeping your energy levels where they need to be.
If you’re like many women and are reducing your red meat consumption, chances are you are already low in iron intake and spinach will help to fill this void.
Spinach is also a great source of vitamin C and will provide potassium, calcium, vitamin E and dietary fiber. It even offers a small dose of omega fatty acids, so for those who are on a strict diet plan, this is one very good way to meet your intake.
Spinach is very well known for the antioxidants it supplies you with and will be a terrific way to help lower the amount of oxidative stress on the body.
This is important to help keep your health in top shape and to hold back the aging process.
Quick Tips To Get It Into Your Diet Plan
So if you’re still hung up on the taste of spinach, what can you do to add this into your day?
First, consider adding it to foods you’re already preparing so the taste will be disguised.
This includes adding it to a lasagne, making it into a dip with low fat source cream and Greek yogurt or cottage cheese, or adding it right into an omelette.
Or even try adding it to a “Healthy Pizza”…just add some spinach in place of another veggie and enjoy!
You can buy it in frozen pellet form to add to soups, sauces and casseroles.
That’s a very easy way to add it into your day and chances are you won’t even notice it in there.
Some people will also choose to add spinach into their protein shake, giving it a ‘green’ effective that will promote optimal health.
Finally, don’t overlook the obvious – replacing half the normal lettuce you use with some spinach instead. I swap ALL my salad leaves for spinach in wraps and side salads – add fresh herbs or spicy rocket and watercress and you’ll notice your salad has taste and nutritional value. If you follow my blog you’ll know not to waste your money on Iceberg lettuce (no nutrient value at all)
So there you have the main facts to note about spinach. It really is one of the highest nutritionally dense foods that you could be eating and will help to promote maximum health very well.