Your Results – What Do They Mean?

Your Results – What Do They Mean?

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

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

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

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

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

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

Eat Clean. Train Smart. Expect Results.

Jax

Workshop – Female Fatloss Essentials

Female Fatloss Essentials

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

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

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

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

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

Jax x

Is Your Diet Really Healthy? Pt. 1

Is Your Diet Really Healthy? Pt. 1

Identify and remove nutritional deficiencies

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Eat Clean. Train Smart. Expect Results

Jax

Help For Menopausal Mood Swings And Depression

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

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

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

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

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

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

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

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

Green Smoothies- why?

13 Ways Green Smoothies Help You Feel Great All In Less Than 13 Minutes

What if you could have a drink that would revitalize you, clear your system of unwanted toxins, and take less than 13 minutes to make? Green Smoothies can do just that, and much more.

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1. All you need is a blender and an open mind.

The great thing about green smoothies is that it doesn’t require much to get started. (You could invest in a smoothie maker for silky-smooth shakes, but that’s totally optional.) My biggest suggestion is to give green smoothies a try before you get a better blender. That way you’ll be convinced of their effectiveness.

2. Green Smoothies are quick to make.

If you’re in a rush you can get a green smoothie ready and blended in less than 13 minutes. Have your ingredients prep’d and ready and that time comes down to less than 5! You can just blend and go while you drink the green smoothie on the run. You could even make a green smoothie ahead of time. Then store half of it in the fridge it will still taste great one day later or take it to work with you in your shaker and enjoy!

3. You get a steady stream of energy. (No crashing!)

You won’t experience the up-and-down spikes that you might from an all fruit smoothie when you make it a green one. That’s because the fibre rich greens slow down the absorption of fruit sugars, providing you with just the right amount of energy and nutrition at a pace that your body really loves.

4. Green smoothies can be enjoyed year round.

When your garden is overflowing with greens, just whip up a couple of batches of green smoothies and enjoy these inexpensive nutritional drinks. You can also benefit from green smoothies in the winter, by using frozen fruits and greens that you might have preserved from the summer. Green smoothies provide you with a lot of options all year round.
Make friends with your local green grocer and buy his bargain selections!

5. Green smoothies are ideal for weight loss.

Whenever you feel a craving coming on, make yourself a green smoothie instead of indulging your craving. (If you’re having a lot of trouble with cravings, book onto our mini- workshops and we’ll eliminate them together.) Green smoothies help cut cravings because they are satisfying and provide your body with tons of nutrition.

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6. Greens are the most Under-appreciated Superfoods.

We all know green tea is great as an antioxidant. What is green tea made of, if it’s not greens? Skip the middleman and just increase your intake of greens. Green leafy veggies are great because they have tons of cancer fighting properties, immune system boosting vitamins and minerals. Upping green leaf intake has been shown to reduce heart disease and prevent other degenerative diseases. That’s what I call super.

7. Satisfy every taste bud.

If you have a sweet tooth you’ll enjoy making green smoothies with lots of fruit. If you want something a little edgier, you can add some Raw Chocolate powder and make it a nutritiously devious dessert. If you want to replace a meal, you can make savory green smoothies using ingredients like tomatoes, cucumbers, celery, and even spices to make it a satisfying hearty meal. If you like thick smooth soup you can add homemade stock and warm through. Not quite raw – but a fantastic meal with many more veggies than you might have had.


8. You Get to be a Green food chef!

Modern cooks use blenders to make their smoothies if you really get into it you can find fantastic machines – just make sure they’re are easy to clean. That’s an important factor for me in choosing smoothies over juices- what to do with the waste pulp?

9. Get your daily portion of fruit and vegetables.

One green smoothie probably contains more fruits and vegetables than most of us eat in a day. It’s one of the easiest ways of increasing your fruit and veggie intake. Our 5 a day target really isn’t enough. You should aim for 9 or 10 a day- mostly veggies. Plus you don’t need to carry an easily bruised banana around.

10. Chock full of amino acids.

If you’re worried that you’re not getting enough protein, increase your green smoothie intake. The more greens you eat, the more amino acids that you provide your body with. Your body uses these amino acids to produce protein. But remember there no complete vegetable proteins, you will need to add whey or casein protein powders to your smoothies. ( I don’t encourage you to use soy products)

11. Indulge your creativity and experiment.

You can throw almost any fruits or veggies into your blender and it will turn out tasting pretty good. (It helps if you follow some basic guidelines, of course.) Green smoothies give you the flexibility to create your own recipes, but they’re also a great way to use up leftovers.


12. Green smoothies are chimney sweepers for your body.

Green smoothies act as a chimney sweeping brush to flush out any waste. The more green smoothies you drink, the cleaner your bowels will become, and the better your elimination. If you want to feel great, make it easy for your body to take the trash out. Oh, and that helps with releasing weight too!

13. Green smoothies are a great addition to any eating plan.

What I like about green smoothies is that they can act as a “gateway drug” to raw foods. It’s so easy to just add a green smoothie to your current diet. There’s no reason not to give it a try. If after a couple of months you’re feeling great, you might choose to increase your raw food intake a little. That, my friend, is the power of green smoothies.

The Basic Green Smoothie Recipe

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Feel free to use this basic green smoothie base and experiment. (Remember #11!)

2 Bananas
1 Peach, apple or ripe Pear
5 Strawberries or other Berries
Handful Spinach (increase greens gradually over time, and you’ll find you crave more of them!)
1 cup water

After you make your first green smoothie, you’ll want to learn about trying new recipes and rotating your greens.

What Are YOUR Favorite Green Smoothies Recipes?

I’d love to hear what your favourite green smoothie recipes are! I know there are tons of variations out there, but which one is YOUR favourite?

Eat Clean, Train Smart, Feel Fantastic!

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Thanks. Jax x

Green Smoothies- Why?

Improve Nutrition
Improve Fatloss
Reduce Sugar intake too!

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Earlier this year I bought a MagicBullit and I love it. Ever since seeing a demonstration I’ve wanted one. I chose it because it came with 6 ‘carry with you’ cups with lids. So, no looking for a glass or extra washing up. You can also make a soup and heat it in a micro at work with the clever steamer cap. Another way to avoid sugar and sweetener filled energy/ protein bars when you don’t fancy a packed lunch.

My main nutritional weakness is not eating enough green vegetables. I buy them, but get sick of simple steamed cruciate veggies, I prefer a good leafy salad with shredded beets, but it doesn’t fill me up!

With my new goal of reducing processed sugars, I wanted to do that by drinking a daily green smoothie. And I also wanted to upgrade my big, noisy blender. So, I bit the bullet (pun intended) and searched Amazon for a Bullitt mixer, and it’s been great. It’s so easy to clean, you can’t make too much so no worries about gaining weight – which many people do when they turn a healthy green smoothie into a pudding by adding much fruit.

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I’ve been keeping my recipes fairly simple and very low sugar. Here is the recipe I’ve been using most.

1 cup unsweetened almond milk
1 serving Vanilla Low Carb protein powder
2 cups chard/kale/spinach mix (or sometimes just spinach)
1/2 avocado
2-4 ice cubes to thicken/chill

This green smoothie is delicious and keeps me energised all day.

You can get bigger Bullits – but the temptation is to increase your portion size, or try to save it (these mixes must be enjoyed immediately) otherwise you will waste the leftovers!

Enjoy.

Eat Clean. Train Smart. Expect Results

Jax

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Are so-called sports drinks making you fat?

Are so-called sports drinks making you fat?

Carb-dense sports drinks are an increasingly common sight in the gym – but are they doing you more harm than good, asks Ross Edgley
(Article from Men’s Health – it’s a good one)

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This is why I don’t tell my clients to use pre- exercise drinks or post exercise sugary sports drinks… Just a recovery carb and protein shake or meal in the magic recovery window for best fat lost and recovery results.

Sports drinks are the liquid of choice for elite athletes. We see them in perfectly polished adverts, sipping from their ‘bottled fitness’, and treat their lean physiques as beacons of inspiration for us average gym dwellers.
So on what grounds are researchers from Harvard Medical School claiming that the exact same drinks are responsible for making people fat? It seems almost contradictory: surely sports drinks don’t make you put on the pounds?

The answer lies in a category error. Carbohydrate-dense sports drink formulas were originally created to fuel the hours of intense training professional athletes subject themselves to. We’re talking about regular and sustained exertion – and not a 40-minute spin on the treadmill designed to burn off the weekend’s indulgences.

But advertising is a powerful thing, and as we’ve increasingly turned to the gym to counteract our sedentary lifestyles, so too have we collided the idea of fitness success with sports drinks and those pictures of professional athletes. Lucozade Sport and Powerade may be intended for elite athletes, but they’re now frequently seen next to the treadmill at the office gym.

Should your gym bag contain a sports drink or not? Put simply, if you’re training for Olympic Gold, then yes. But if you’re sole aim is to lose the fat accumulated in daily life, the answer, according to research published in the American Journal of Applied Physiology, is an emphatic no.
Related Articles

Jax.

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Sports drinks are typically high in carbohydrates, so they provide athletes with an efficient source of energy. The problem for those looking to lose the blubber is that carbs cause a rise in the hormone known as insulin, which limits the rate at which you burn fat.
To test this theory, researchers from the University of Texas monitored the impact that ingesting carbohydrates had on people’s ability to burn fat during exercise. They took six healthy, active men and had them complete 60 minutes of cycling in a fasted state — waking up and training without breakfast — and one hour after ingesting 0.8g of carbohydrates per kilogram of body weight. The results were conclusive: “Small elevations in plasma insulin before exercise suppress lipolysis (fat loss) during exercise to the point at which it equals and appears to limit fat oxidation (burning fat).”

The Texas study isn’t the only research to suggest that carbs plus exercise don’t equal fat loss. Scientists from the Department of Human Biology at the University of Limburg in the Netherlands similarly found that carbohydrates interfere with the body’s process for burning fat.

They support the idea that forgoing a pre-workout sports drink gives your body a hormonal fat burning advantage.

But the bad news doesn’t stop there. As well as hindering your efforts in the gym, sports drinks can also make you more prone to storing fat. That’s according to researchers from the Department of Food and Nutrition at Purdue University, who discovered liquid carbohydrates add more calories to the diet because they have a lower satiating effect compared to solid foods. Essentially, people are naively drinking litres of this ‘liquid fitness’ without accounting for the additional carbohydrates and calories in their regular diet.

Now, at this point it’s worth making it clear that sports drinks aren’t the devil’s water – far from it, as long as you’re interested in performance. Nutrition for performance is very different to nutrition for fat loss, and carb-heavy drinks can help fuel endurance efforts, allowing the body to go harder for longer

Just ask scientists from Loughborough University, who wanted to measure the impact a carbohydrate sports drink has on running performance. They took seven experienced endurance runners and had them complete two 30km road races, once with a 250ml sports drink and once with tap water. After monitoring blood lactate and other biological markers they concluded: “Performance time for a 30km road race is improved after ingesting a 5pc carbohydrate solution.”
Sports drinks also aid strength and power athletes who want to shift iron in the gym. Researchers from the University of Queensland subjected athletes to a two-day carbohydrate restricted diet to see if it had an impact on strength. What they found was a carbohydrate restriction program caused a “significant reduction in the number of squat repetitions performed.” Put simply, limiting your carbs in the kitchen can also limit your performance in the weights room.

And what about the guy who hits the treadmill for 40 minutes on Monday morning and then hangs his shoes up for the rest of the week? Well, the research suggests that sports drinks shouldn’t be on his banned substance list – as long as they’re consumed after the run. Scientists have found that consuming carbohydrates in the first 30 to 60 minutes after training can help replenish muscle glycogen and kick-start the entire recovery process. In its post-exercise state, the body effectively becomes a sponge, soaking up all the carbs you have earned on the treadmill and putting them to good use by sending them to the muscles to aid recovery.

All things considered, sports drinks are great if you’re an athlete and know how to use them properly.

But if your goal is to lose fat then don’t be fooled by the glossy, inspirational adverts which come complete with a professional athlete and his washboard abs.

Instead ditch the energy-rich sports drink until at least after the gym and visit the water fountain instead.

http://www.jaxallenfitness.com

Eat Clean. Train Smart. Expect Results