10 Day Limited Time Offer

Want to shape up FAST before Xmas?
looking for a training option that GUARANTEES Results?
Like your MONEY BACK if it doesn’t work?

20130624-222413.jpgSMART System
S – Small Groups
M – Metabolic methods to burn fat week after week, while shaping a lean, toned strong body
A – Anaerobic training replaces boring, damaging cardio – quick, effective, no jumping, no impact
R – Resistance training using body weight exercises and a range of equipment to keep things fresh and motivating.
T – training that’s effective, challenging and guarantees results for EVERYONE!


I’ve developed this system over my 30 year career training clients, most recently I’ve qualified as a Metabolic Coach and an ‘I Move Freely’ instructor adding to my other qualifications for a truly varied approach that will suit anyone.


You can select your own mixture of Private, Semi- Private and Small Group sessions which can include, Metabolic training to move fat fast, Pilates for a strong core and great posture and Yoga to improve flexibility and strength, I can also work on your tissue quality, help you to recover from injuries and enable you to move better without pain. All to suit your busy schedule…


Choose from:

Private Training – 4 credits – one on one training to guarantee fast results, individualised programs, nutritional coaching, body composition and fitness testing to reach your goals. 06:30 – 21:00.

Semi Private Training – 2 credits – 2-4 in a group at a time to suit you. Personalised plans, body composition and fitness testing included. Pick a time to suit you and your training buddies 06:30 – 21:00.

Small Group Training – 1 credit – max 8 in any timetabled session, there are always over 15 slots available every week – breakfast, morning, evenings and weekends

Workshops – 4 credits – maximum of 10 clients on Fatloss and Fitness related topics to speed you towards your goals.


You book your sessions to suit your busy lifestyle. I recommend you train a minimum of twice and a maximum of five times a week to get the best results possible.

AUTUMN SALE 2013 10 Day Limited Time Offer

– if you’ve missed training for a while.
– if you’re thinking about buying yourself or a friend or partner an early Xmas present
– if you want to try my SMART system
– Re-activate your training with me at my Hayden Hill Studio GL51 0SW

GREAT Discounts of 35% on session credit packs….

50 for £175 or
100 for £310 or
200 for £600


Buy before 30th October.

Start before 30th November 2013

You can bring a friend and share your pack with your training buddy!

Packs may be used for any session including Yoga, Pilates, Yogalates and Fatloss Fitcamps.

50 packs are valid for 13 weeks, 100 packs for 26 weeks & 200’s for a full year.

There’s never been a better time to sort out your training regime.

Follow my blog.
Follow me on Twitter @jaxallenfitness
Friend me on FaceBook Jax Allen

Eat Clean
Train Hard
Get Great Results

Jax x

Transformation Story- Julia

I’ve been asked again and again to show the fantastic results my clients have had.
Often we’re too busy having fun to take photos. which is a good thing, I think!

This made me realise that my system gives great results – but I don’t shout about it enough!
So, this year, my 30th in Fitness, I decided to reduce my group exercise teaching program so I could concentrate on Semi-Private and Personal Training and my On-line plans, that helped – in combination, so many of my clients achieve brilliant FAST fat loss and more importantly give them the tools to stay healthy and fit because the lifestyle changes they made are all sustainable.

Julia came to me via another client- as most do. – thanks Nic.

A joy to teach, always enthusiastic, willing to give anything a go.
She introduced 3 of her friends too!

She joined small group fit camps, attending 3 times a week. These 30-35 minute sessions never repeat, roll through a 5 week training progression.

I took photos when she came in for her body composition analysis. So Here are some before and after shots…
They are proving a bit tricky to add into this blog but the will appear soon!

The sessions in her plan included HIIT, Tabata, MRT, MCT, Circuits and many other formats to ensure maximum effect in the least amount of time.
My sessions are hard work – F.A.S.T stands for Fast, Anearobic, Strength Training… So you can expect to sweat, work harder than you ever have before but leave feeling exhilarated.
Safety is my priority, and my years of experience means I can accommodate most people- no matter what size, shape or fitness level they are.

I think Julia is a fantastic example of how you can completely transform your body and rework your lifestyle to include a balance of fun, work and wellness.

To follow in Julia’s footsteps text “JULIA” to 07831 680086 for a 7 Day Free Trial.

MONEY BACK GUARANTEE – all my program’s have a full money back promise
If you sign up and then don’t get results you get your money back- simple.

Three Step Plan to Shed Pounds of Unwanted Body Fat

3 weeks-7days-24hrs

Three Step Plan to Shed Pounds of Unwanted Body Fat

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

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

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


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

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

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

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


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

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

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

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

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

Yas who proudly showed off her 6 pack this Summer;

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

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

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

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

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


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

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


Have ABSOLUTE TRUST that you WILL get results.


Be Confident in YOUR ABILITY to succeed


UNDERSTAND what you are going to achieve each session


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


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


BE ACCOUNTABLE for your journey.


NO EXCUSES – only YOU can put in the effort


80 – 90% EFFORT every workout





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


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


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


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


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


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


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


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


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





FITCAMP Classes Run –

Monday to Friday       06:30 – 07:10

Saturday                   08:30 – 10:00

Monday, Wednesday & Friday  09:00

Tuesday & Thursday               09:30

Monday – Thursday                19:10

Friday                                   18:10


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


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

NO Repeating programmes

NO Boring Cardio

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


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


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


WARNING: These plans require effort on your part….

With respect:

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

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


Are You ‘Truly’ Ready To Succeed?

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

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


What’s The Catch?

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

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



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


Jaxallenfitness@gmail    email me direct for more info.

Or text me on 07831 680086





The Top 3 Ways To Instantly Improve Your Breakfast

The Top 3 Ways To Instantly Improve Your Breakfast

For some horrible reason, today’s breakfast has turned into a sugary, processed-carbohydrate, empty-calorie, fat-promoting mess.
Typical breakfast foods that most people now eat include:

•  Skim Milk and a Sweet Cereal
• Toast and Jam
• “Breakfast Biscuits” (thank you Kellogs – NOT!!!)
• “Breakfast Bars”

Yoghurt usually flavoured and FULL of sugar
• Pancakes and Syrup (often sugar-free/artificially flavoured)
• Instant Oats packets and pots

Eggs, Bacon & Veggies

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you need in the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in and out of your clothes).

So, here are 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1. Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl. This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:

•  Eggs – 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or boil them for a quick meal on the go.

• Whey protein – mix a scoop of whey protein with milk or water and pour this over your favourite bowl of rough oats or wholegrain no sugar cereal.

Whey protein – add a scoop or 2 to your blender with flax seed oil, almond or coconut milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

•  Natural nitrite-free sausage – enjoy this with steamed vegetables, or toasted sprouted grain bread and piece of fresh fruit for a satisfying meal.

• Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

• Organic plain Greek yoghurt – combine this with organic fresh or frozen berries and slivered almonds and maybe some seeds give you a perfectly balanced meal.

•  Natural nut butter – paired with sprouted grain bread, 2 Tbsp of natural nut butter provides 8-12 grams of complete protein and plenty of healthy fat.

2. Embrace Fibre
Another important aspect missing from most breakfast plates is fibre. And no – whole wheat bread is not always a good source of fibre. Neither are specialty fibre breakfasts bars that are so loaded with sugar that any fibre they do contain (usually from wood pulp) is not worth it. High-fibre meals are more satisfying and filling than low protein options. Fibre is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fibre into your breakfast:

•  Beans – add 1/3 cup of beans to breakfast eggs – toss with scrambled eggs to add 5 grams of fibre to your plate.

•  Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yoghurt and can add 2-3 grams of filling fibre.

•  Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fibre and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.  Add fruit to flavour.

•  Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fibre per slice, and nut butter has 2 grams for a total of at least 5 grams of fibre to start your day.

•  Fresh Fruit paired with a higher protein dish (yoghurt, eggs) – one apple provides about 5 grams of fibre, ½ a medium grapefruit provides 6 grams of fibre, and 1 kiwi provides about 2 grams of fibre.

•  Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal. Two tablespoons have 8 grams of fibre, and can help balance your hormones while lowering your bad cholesterol levels.

•  Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fibre and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3. Include Vegetables
Unless you have a vegetable omelette, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that are around us today.

Weight Loss Fact:

“You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•  Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favourite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•  Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fibre breakfast.

•  Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

So – plenty of ideas to think about…

Breakfast is the most important meal of the day ….

Unless you are trying Intermittent fasting to reset your sugar/starch addiction….. but that’s another story.


Jax Allen                                                              290511

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 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

Fatloss Fortnight


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





Twitter   @jaxallenfitness

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High Protein Waffles or Pancakes


High Protein Waffles

*Recipe serves 4

**You will require a waffle maker for this recipe, however you could also make these into pancakes if you prefer



· 90g (3oz) vanilla protein powder (MRM whey protein or Prograde protein)

· 3 egg whites

· 180g (6oz) oat flour

· 1 packet of stevia

· 1 tbsp. apple sauce (no added sugar)



1. Place all ingredients into a blender and mix until smooth and thick.

2. You can add additional water depending on the thickness you desire.

3. Cook in a waffle maker or as a pancake. 

Quinoa and Avocado Scramble

Quinoa and Avocado Scramble

*Recipe serves 2



· 1 cup pre-cooked quinoa

· ¼ cup salsa

· 4 free range eggs lightly beaten

· 120g (4oz) avocado peeled and sliced

· 1 ½ tbsp. chopped fresh coriander (cilantro)



1. Pour hot water into frying pan to just cover bottom.

2. Bring to a boil, over medium heat.

3. Stir in quinoa and salsa.

4. When warm stir in eggs.

5. Using spatula swiftly scramble eggs.

6. Remove from heat and stir in avocado, coriander and cheese if using.

7. Garnish with extra coriander. 

Don’t blow your good work on a night out…

Out to Eat? 

It Doesn’t Have To Be a Diet Disaster!

 Don’t blow your good work on a night out…



  1. Did you know you’re bound to consume roughly 20% more “mindless” calories during a night out if you fail to reserve a table?


Weight loss research has shown exactly this…..

And it makes sense. You’re hungry—that is, after all, why you’re at the restaurant. Not likely you’re going to just sit there for an hour.


Instead, it’s much more likely that you’ll give in to the temptation of having a drink (or two) and an appetizer or two….

Extra, needless calories that could be avoided  with a little forethought.

Lesson #1 – Make a reservation or at least call ahead to cut down your “temptation” time.


A second study comes to mind when you pay the bill.

2.  Did you know that if you pay with plastic you’ll likely spend more       (and eat more) than if you settled your bill with cash?


Research has also proved this. People spend, and subsequently eat, around 30% more when they pay via credit card. Simply put, when paying with your card you’re borrowing, it’s very easy to lose track of how much you’re spending, and much easier to order that extra app, desert, or larger entrée.

Lesson #2 – Set a reasonable budget for your meal and carry cash to pay for it. It will force you to work within those limitations and you won’t easy overspend (and over-indulge).



Between the lessons learned from both of these studies, you just might save yourself from consuming a dreadful extra 50% in total calories the next time you enjoy a night out on the town!


Obviously our Lunch and Breakfast events are all calorie FREE !!!

That goes for our Christmas Dinner at Bistrot Co Co Cheltenham…..