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Archive for October, 2010

How this Weymouth based personal trainer lost 6lbs in 7lbs days

Wednesday, October 27th, 2010

The Summer months were nothing short of hectic. Working loooong hours, training hard, competing in 2 Ironmans, one half Ironman and a couple of other events along the way.

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After such a hard summer training and racing, and after keeping a strictly clean diet throughout, I allowed myself a couple of weeks downtime after my final race of the year. So in those couple of weeks, I chilled out. Only training a little, and allowing myself to deviate a little (not massively) from my usually ideal nutritional program. So I allowed myself a little processed food, the odd dessert, and even a sandwich or two. Mentally this felt like it was much needed after being so strict for so long, but it sure comes with a price.

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You see I, just like you, will put weight on if I don’t train, and if my diet isn’t clean. And I did. I, just like you, will also suffer from lower energy levels, a feeling of bloatedness, and a weakened immune system if I don’t eat clean. And I did. In those two weeks I had my first cold of the year, felt tired, and didn’t feel so right in the tummy. In a way I’m glad, because it reminds me why I, and all my clients, maintain such a good diet. We have higher energy levels, stronger immune systems, and a fantastic sense and feeling of wellbeing when compared with the vast majority of the population. It also reminded me how 99% of people are when they first come to me. Tired, run down, overweight, lacking motivation, and generally feeling crap.

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How most people live lives feeling like this I don’t know. Fortunately for myself, I only allow myself this 2 weeks of ‘downtime’. So anyway, there’s my sin for the year, but how did I make up for it? Well, I’m back on the Hit & Miss diet (same one I use on all my GUARANTEED RESULTS PROGRAM) again, and I also trained a few times too. Within the first 7 days, I have lost 6lbs!

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Now that may sound great, or it may sound like not that much. Either way, a week ago I stood at a respectable 11% body fat, and 1 week later I have lost 6lbs! So if someone lean can lose that much fat, excess water, and waste products from their body in just a week, what could someone who isn’t so lean do?!

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Anyway, the purpose of this post isn’t to tell you how I had a couple of weeks eating bad, and it’s certainly not to brag about the fact  I lost a pile of weight. The purpose is to tell you HOW I lost it, so that maybe YOU can try it out, and see how YOU get on.

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So here’s my food diary:

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Monday

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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 1 x banana

0900: Handfull sunflower seeds, 1 x apple

12.30: 150g grilled, seasoned chicken breast, large green salad

1600: handful mixed nuts, 150g blueberries

2000: Grilled beef steak (8oz approx), baked seasoned potato wedges (home made), steamed broccoli

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Tuesday

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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 200ml banana and strawberry smoothie

0900: Handful pumpkin seeds, 1 x apple

1300: 3 x egg omelet with chopped peppers, mushrooms and red onion, 1 x banana

1615: Handful mixed nuts, 150g blueberries

2000: Home made mediterranean chicken and veg with 100g quinoa

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Wednesday

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0530: 1 x coconut oil fried salmon fillet (150g), bed of greens, 200ml smoothie (banana and strawberry)

0820: 2 x boiled eggs, 1 x apple

1240: Home made mediterranean chicken and veg with 50g quinoa (last nights leftovers)

1545: Handful mixed nuts and seeds, 100g strawberries

1745: Handful mixed nuts and seeds, 100g strawberries

2045: Baked turkey thigh, steamed carrots, courgette, green beans and cabbage, 1 x banana

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Thursday

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0545: 1 slice toasted rye bread, 3 x poached eggs, 200ml banana and strawberry smoothie

0845: Handful pumpkin seeds, 1 x orange

1200: Grilled chicken with large salad - lettuce, tomatoes, cucumber, red onion, grated carrot

1600: 2 x boiled eggs, 1 x banana

2000: 200g poached salmon fillet, steamed green beans, baked potato, large bowl fruit salad

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Friday

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0605: 2 x raw eggs (tasty drink! ha), 1 x banana - I woke up late this morning, and needed to get something in before the mornings work and training.

0945: large handful mixed seeds, 1 x apple

1250: Grilled haddock with lemon, steamed green beans and carrots
1630: 1 x boiled egg, 1 x banana
1845: 1 x beef steak (10oz), baked potato, sweetcorn, carrot
2100: 1 x boiled egg
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Saturday
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0700: 3 x scrambed eggs with mixed peppers, red onion and mushroom. 150g breakfast potatoes, 200ml fresh squeezed OJ
1030: 150g grilled chicken strips, 1 x banana
1345: Large salad with grilled salmon fillet (200g)
1700: Handful mixed nuts and seeds, 2 x plum
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Sunday
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0550: 3 egg omelet, with mixed chopped peppers, and side of coconut oil fried red onion and mushrooms

1000: 150g grilled turkey strips, 2 x plum
1330: Grilled chicken breast (200g), quinoa (100g), mixed peppers (raw)
1730: ROAST DINNER!!! Roast beef (3 slices), steamed carrots, broccoli, cabbage, mashed potato, home made gravy. Large fruit salad
2000: Small handful mixed seeds, 1 x orange
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And here’s what I trained:
Monday: 45 minute full body resistance workout, with plenty of bodyweight and band work
Tuesday: Off
Wednesday: 45 min run (intervals) with a client, followed by 50 minute full body resistance workout - outdoors. Loads of bodyweight work and medicine balls too
Thursday: Off
Friday: 40 minute full body resistance training, using freeweights, bodyweight and cables
Saturday: 30 minute run - hard interval session
Sunday: 20 minute bike interval session indoors
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So that’s EXACTLY how I did it.
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You’ll notice a few things from the above:
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  1. Meal spacings are religiously every 2-4 hours
  2. NO processed food
  3. Plenty of fresh food
  4. Lots of fresh meet and fish
  5. I ate A LOT of food!!!!!!
  6. I trained 5 days in the week
  7. Every workout was less than 1 hour, and was highly effective
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I really suck at cooking, and NONE of my meals take any longer than 30 minutes to prepare and cook (although the baked potato does take a little longer in the oven of course). I (probably just like you) also have little free time to prepare, and even eat, but I STILL get it in, and get it in well, abd the results kick ass. In addition to dropping a little weight, I’m back on feeling even more full of energy, the immunse system is back on track, and there’s no bloatedness, fatigue or anything else rubbish like that.
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Eat fresh, drink lots of water, and train EFFECTIVELY. It really is as simple as that.
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For info on my guaranteed results programs, email info@procisionfitness.com right now, and let me nuke your fat stores, and turn your body into a fat burning furnace within 28 days, or get all your money back, PLUS 2 weeks free personal training!
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To your success
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Andy Sloan
Dorset’s Leading Personal Trainer

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Posted in fat loss | 1 Comment »

Wake Up and Shape Up - Bootcamp Weymouth

Monday, October 4th, 2010

WAKE UP AND SHAPE UP . . . . IN THE WARM!

Yep, Autumn has well and truly set in, and Winter will be on its way in no time at all. The mornings are getting darker, wetter and colder, and I’m guessing that the majority of people don’t like training in the dark, wet or cold at 6.30am!
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So, I’ve had a masterplan. You see, often people will give up on a training program when the weather gets a bit crap, and the days get darker and shorter, as the motivation to get up early, head out for a run or get to the gym to train seems to go out the window faster than the English Summertime. But giving up is not the thing to do. After all, why let your fitness and figure slip just because mother nature has dictated that our climate is gonna suck for most of the year?! So, after A LOT of digging around (it’s amazing how many facilities don’t open as early as we train!), I’ve managed to arrange a suitable indoor location for us to train in. Yippee.
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This means that you can be warm, on a stable surface, and out of the rain (there’s even toilets, a kitchen and plenty of free parking!), but STILL get to participate in some kickass workouts and get some remarkable results. Bonus. Now, the workouts this time around will be a little different. Of course there will be a lot of stuff that’s similar to what we’ve already been doing in the programs, so loads of bodyweight work, some cardio (minimal to zero running) but for the winter months we’re going to be doing a lot more training with the bands, the balls and a few other toys. As well as fat loss, I’m really keen on putting a big emphasis on core development over the next 4 week program, so that come Christmas and New Years, not only will you be looking amazing in that little black dress, wooly Rudolph jumper or new years outfit, but you will have a strong, tight core, helping you stay injury free, with great posture and function. Topping off all that, is the fact that AT LAST, you’ll have NO reason to set ANOTHER new years resolution to lose weight, get fit and get skinny bla bla bla, as you’ll already be there, in seriously great shape! So when your friends are out trying to power walk their Christmas puddings off, you can smile to yourself knowing that you don’t need to do that!
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So, here’s the details for the next program:
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Day and time:   Monday and Fridays, 6.30-7.15am
Location:   St Aldhelms Church Hall, Spa Road, Radipole, Weymouth,
DT3 5EW
Price:  £40
Duration:   4 weeks
Start date:     Monday 11th October
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Once again, I’ll be providing you with a full training and nutrition program. The program you’ll get is dependent on how long you’ve been on the program for, so will ensure you get great results. If it’s your first program, you’ll work through the Shift it protocols, if it’s your second you’ll work through the BLAST protocols, for phase 3 you’ll run through Program F, etc etc. You’ll also of course have access to me via telephone and email as often as you need to for additional support.
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To sign yourself up, all you need to do is first off email andy@procisionfitness.com, and then head over to http://www.procisionfitness.com/fitness_classes.html and make your payment via PayPal at the bottom of the page in the Wake up and Shape up box, and that’s you all sorted ;-)
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There’s also a little twist . . . .
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If you’re someone who struggles for motivation during the week, needs a bigger kick up the ass, or just wants to train more, this will interest you: I’ve managed to shift a couple of things around and free myself up on a Wednesday morning until 7.30am, as I’ve decided that if there are enough people that want to train, I’ll run a 3rd session on the Weds morning, same time and place as above. To Salute your loyalty, this will only cost an additional £15 for those of you who wish to do the full 3 sessions per week. If you wish to do this, please email andy@procisionfitness.com letting me know that you want to, so I can confirm numbers and whether to run the additional session.
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That’s all for now, so I’ll leave you to it.
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Have a great week, and make sure you hit me back asap, as there’s an absolute maximum of 16 people allowed on this program ;-)
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To your success
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Andy Sloan BA (Hons), MMA – CSCC
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Procision Fitness
Dorset’s ONLY guaranteed results personal trainer
T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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To the MAX and the UNSTOPPABLE TRIATHLETE

Friday, October 1st, 2010

WHO ELSE is ready to take their triathlon and endurance sports training well and truly TO THE MAX?
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So, the last of this years UK triathlons are pretty much all done and out the way, and right now is a great time to take a couple of weeks out, recharge your batteries, and begin to set some goals for next year. How high will you aim?
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Maybe you want to complete your first ever triathlon
Maybe you’re looking to step up to a middle distance race
Perhaps you’ve decided that 2011 is the year that you, yes YOU are gonna tackle the ultimate challenge, and attempt an Ironman
You may be looking for a high ranking as an age group athlete, or to even win a race outright
You could even be hoping to qualify for Kona or Clearwater
You might be hitting a marathon, maybe London
Or in a moment of madness you may have decided to swim the channel
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Whatever you’re looking to do in the endurance sports world, To the MAX has your conditioning and programming well and truly covered. Appropriate and correctly delivered strength and conditioning work has a major effect on performance, there’s no doubting that. After all, what athlete out there wouldn’t benefit from being stronger, faster and more powerful over their chosen distance(s)? What athlete out there wouldn’t benefit from having a bulletproof core, massively enhanced proprioception and a body that functions at its peak? And what athlete out there wouldn’t benefit from saving time on the road, the turbo, the treadmill and the pool, giving them more time to rest, rebuild and reap the benefits of their enhanced conditioning? I’ll answer that for you now. There isn’t one.
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To the MAX will deliver all of the above, by the barrel load, and more. Much more. It is the ultimate in conditioning work for swim, bike, run, and so far as I’m aware there is NOTHING like it anywhere else in the UK. Want to have an insight into WHY strength and conditioning work is so vital for endurance sports? Check out the articles here:
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Functional strength training for the endurance athlete Part 1: http://www.procisionfitness.com/blog/2010/03/functional-strength-training-for-endurance-athletes-part-1/
Functional strength training for the endurance athlete Part 2: http://www.procisionfitness.com/blog/2010/09/functional-strength-training-for-the-endurance-athlete-part-2/
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Sounds like something you can’t afford NOT to do right? Here’s a little more info about the program itself: http://www.procisionfitness.com/blog/2010/09/triathlon-specific-conditioning-class/
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So look, right now I can release PROVISIONAL start dates and times for the program, but these will be confirmed early next week. The program is going to be run in 8 week blocks of sessions. The actual training program will be changing every 4 weeks, so in any block of 8 weeks, you’ll go through 2 training cycles.
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Here’s how the details look right now:
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Start date:                   21st October
Session Days:              Thursdays
Session times:             6.30-7.30pm
Location:                      Wey Valley School, Weymouth
Price:                            £45 (8 weeks)
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In addition to the sessions you’ll complete with me, you’ll have the opportunity to follow one of my full, fool proof, no junk miles, no BS, UNSTOPPABLE programs, that’ll hit all your targets and much more. Would one of these benefit YOU?
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The UNSTOPPABLE Triathlete: Sprint to Olympic distance
The UNSTOPPABLE Triathlete: Middle to Iron distance
The UNSTOPPABLE Runner: Half to full marathon
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If I were to tell you that by November, any one of these programs, along with the email and telephone support I’ll be offering you, is going to sell for in excess of £50 per month, I bet you’d think that To the MAX is going to cost an arm and a leg. Well I have great news for you. It’s not. In fact, the UNSTOPPABLE program will not cost YOU a penny extra. There is however a maximum of just 20 spaces on the program, and with the interest I’ve already received, I anticipate that these will fill up fast.
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All I need from you right now is to reply to this email, letting me know that you’re interested in the program, and as soon as details are finalised, I’ll be able to make the last few arrangements, and let you know what it is you need to do to confirm your place.
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Over to you . . . . .

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Andy Sloan BA (Hons), MMA – CSCC
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Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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Posted in Triathlon Training | No Comments »