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EXCLUSIVE 2 WEEK FITNESS CAMP . . .

Thursday, December 30th, 2010

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WE’RE GOING PRIMAL!
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So look, the first fitness camp of 2011 will be a special 2 week program exclusively for previous members of the program and past personal training clients, taking us right up to the official launch of the all new Weymouth Fitness Camp.
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Here’s the info:
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It WAS going to be back in St Aldhelms Church Hall, BUT, they’ve just called to say they had a horrendous leak in there and it’s pretty nasty apparently, making it un-trainable. SO . . .
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I thought you know what, fresh air is good for you, so fresh air is what we’re going to get! I just last night had one of my private clients in the car park at Lodmoor country park, smashing kettlebells, bodyweight, pushing me around in my car, and playing with a 45ft long rope too. This was a beast of a session!
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Anyway, I figured we just as well get out there. So this program is going to take place at Lodmoor, in the big car park. The meeting point is outside the entrance to the Go-Karts. It’s nice and light there as they’ve got a pile of street lamps so that’s lighting sorted. We will also most probably venture out onto the prom and onto Greenhill if there is enough light there. If it’s icy then we can go on the grass, if it rains you’ll get wet, if it’s horrendous rain there are a couple of places we can slip off to to train.
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I’ve got an IMMENSE program planned for you guys, involving most of the toys, in particular the ropes and kettlebells. You’ll also be intorduced to a couple of the brand new workouts for WFC, such as The Beast, Grenade, and  NWA (never walk again), as well as my friend ‘Wild Bill’.
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It will of course be a little chilly, but that won’t last long. To be fair, it probably won’t be any colder than the church hall was over the past couple of months. Remember to wear a couple of layers, you may want a hat and some gloves too, and DEFINITELY bring some water.
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So look, it’s 6.30 til 7.15am Mon, Weds and Fri, it start son Monday 3rd January, and the final session will be Friday 14th January. It costs £30, and is going to be an IMMENSE thing to wipe out the memories of all the naughty foods and drinks we ALL ate/drank over Christmas and NYE (mine was just the food!).
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Anyway, my web guy has taken a few days off so I can’t get a new PayPal button online, so here’s what to do:
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  • Head over to http://www.procisionfitness.com/
  • Click on the phase one fat loss program
  • (a pop up box wiLl . . . . pop up).
  • At the top of this box is a ‘buy now’ button.
  • Click this, make payment of the £30, and you’re good to go.
  • Don’t fill the form in, as this is for something else, and you’ll get a pile of confusing emails from me!

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I’m only opening this up for 14 people, as I want to keep this program pretty compact, so if you want ‘IN’, don’t wait around umming and arring ;-)
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Have a great NYE, get some Alka Seltzer in for NYD, and get ready to train, eat and live well from Jan 3rd.
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To your success
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Andy Sloan BA (Hons), MMA – CSCC

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WEATHER is NO EXCUSE, nor is TIME

Thursday, December 2nd, 2010

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So today the whole of Weymouth has come to a monstrous stand still. Snow everywhere, cars sliding all over the place, kids launching snowballs in your face, and facilities closing for no apparent reason.

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I have to tell you that the weather is no excuse not to train! Yes it’s cold, so wrap up. Yes it’s dark, so get a head torch on your skull. Yes it’s easier to sit at home watching Jeremy Kyle and eating chocolate buttons, and plumping up ‘because it’s that time of year’. It’s not however so easy to get into shape, after you’ve let yourself get in even worse shape than last week, and the week before that, and the month before that and so on. You gotta do what you gotta do to get results. So get your ass out there and train. Whether you’re just heading out for a walk because the gyms closed, or maybe a run, perhaps you’re gonna hit out a bodyweight workout in the snow filled park. Whatever you need to do, DO IT. If you don;t want to get outside, then do it indoors TRY THIS 4 MINUTE WORKOUT 4 TIMES IN A DAY if you’re not sure what to do.

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You’ll see how little of an excuse the weather is by watching the video in the top right of this post! Not the greatest workout ever arguably, BUT we got in there nonetheless!

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This evening my TO THE MAX program should be cancelled due to the snow, as the venue has told me they won’t open up for us. BUT, I know that all 24 of the people on the program are serious action takers, committed to success, and  WANT to train as much as I want to train them. So, this evening, we’re braving the cold, getting outdoors and we’re gonna have a BLAST with our triathlon training on the beach here in Weymouth. weather is no excuse, and lack of facilities is no more of an excuse than a little bad weather is.

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Anyway, I also wanted to make a confession today, because I’m not perfect, and I slip up, just like you do. You see, the past 4 weeks, I’d done what I tell SOOOOO many clients NOT to do. I’d let my work take over, and have let my training slip. Although I’d been still getting in around 5 sessions per week, I’d let my triathlon training fall onto the back burner. I’d been so busy with clients, planning for next year, courses, writing stuff, creating new things etc, that I found I didn’t have enough time to train. Or rather, I wasn’t MAKING enough time to train. Although 5 hours a week is a reasonable amount of training, and by no means lazy, I should’ve been doing close to double that to push toward my goal of hitting a sub 10h30m Ironman in Frankfurt in July.

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So what did I do? Well I did exactly as I tell my clients to do. I went back to my diary, rearranged a couple of things, PLANNED my week out to the minute, and made sure that I’d scheduled in enough time to work, learn, create, train and LIVE. All it takes to break the ‘no time to train’ excuse is a little planning, time management, and a willingness to get it done.

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Anyway, end of the story, I’m now back up to hitting my training targets, and also now have MORE TIME to do other stuff too. All because I managed to plan things a little better. If you’re lacking time, PLAN your week, and make sure you PLAN TIME TO TRAIN, as well as PREPARE FOOD.

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Have a great week. Be true to yourself and your body, and get some workouts in, NO MATTER WHAT!

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Andy ;-)

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Weymouth Personal Trainer: Interview with UK’s leading fat loss expert

Tuesday, November 30th, 2010

Hey guys, hope you’re well. Thought this might interest you:

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Basically I was privileged and really excited this week to be asked to do an interview by the UK’s leading fat loss expert- Paul Mort of thefitnesscamp.co.uk .

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Paul tours the UK and Europe teaching Personal Trainers and fitness instructors how to get great results and he’s personally mentored me.

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Here’s some of the interview we did:

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PM: So Andy, can you tell us a little bit about how you got into the business of weight loss and a little about your journey. I know you’re well into training, but what’s the story behind you?

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AS: Yeah, well I did a sports degree at Uni, and during the last year of that decided that I wanted to get into personal training. At that time, I was really into weights and all I wanted to do was get as big as I could, just like most 19-20 year old lads who hit the gym. I also got into running while at uni, banged a couple of decent half marathon times and kept training hard. I think what made me want to get into coaching others was the fact that I loved training so much, and couldn’t, and in fact still can;t, see how anyone couldn’t have it in their lives. Soon as I left uni, I set about getting myself into PT, so got the courses done, worked my ass off, studied under a pile of the worlds leading fitness minds including JC Santana and Dax Moy, and just did everything I could to get as good as I could be at training people. Through my years of training people, I found that I got very good at getting people to shift fat fast, and decided that that was one of the things I’d like to specialise in. For me it’s about getting changing people’s lives by getting their bodies to look, move and feel how they want them to. I find that my clients fat loss is just the same as me and my Ironman training and competing. The harder and better they work at it, the better the results. Same with me and my training. The better I train, the faster I get.

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PM: Wow, you really have ‘been there, done that’. Now lets get into the meat of the interview. What would you say are the 3 MOST IMPORTANT things when it comes to losing bodyfat

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AS: First off I’d say that you’ve gotta eat right. Everyone knows what they should eat Fresh food, and no crap. But so few people actually do it! I hit this on the head with my clients through my Hit & Miss Diet, which I’m actually currently turning into a 30-40 page document that I’m gonna let 1000 people download for free! Secondly is the training. This can be a little different to diet, as although everyone will admit that exercise is necessary for getting in shape, there’s still a lot of misconceptions about what they need to do to get into shape. So making sure the training is correct is vital. Lastly is the biggest one, and if they nail this then I can be sure they’ll almost instantly change their lives, and that’s commitment. No commitment equals no results, fact. You can’t cheat yourself to good health and fitness, and as soon as more people realise this, they’ll get the kind of results that my guys are getting every week.

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PM: Great stuff. So what would you say are the 3 BIGGEST MISTAKES you’re seeing people make

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AS: Ha, it’d be easy to say ”not doing the previous three things”, and that’s pretty much what I’d say. However, I’d also add a fourth and say that one of the main things is when people don;t make themselves accountable for their success. After all, I know that my methods work, not sometimes, not most of the time, but every time, when the client follows everything I tell them to do to the letter. But people are too quick to say things like ‘I had to have a drink coz it was my friends birthday’, or I had no time this afternoon so had to grab a sandwich’, or ‘I couldn’t find the necessary 15 minutes to train today’, and generally a pile of BS excuses like that. People need to realise in no uncertain terms that the success or failure of their mission is in their hands, no one elses.

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PM: you know, I see those all the time too and it makes me a little sad. So what would you say to motivate someone to finally get into great shape, even if they’ve tried everything?

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AS: Everyone’s different, and so has to be treated as such. Some people need a mahoosive kick up the arse, while others need an incentive. Some people need weekly measurements, or a weekly coaching call. Others will find one of my other clients or fitness class or bootcamp members to train with outside of time with me, and some will just need a little love! Ha

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PM: I’ve heard A LOT about your fitness bootcamps, can you tell me a little bit more about them and the training and nutrition plan that seems to be getting superb results?

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AS: Yes mate. Well They started initially as my Summer SLimmer program during the summer months, and these were quality. We were hitting the beach, the parks, the cliffs and hills, everywhere outdoors that would help us have a killer workout. Then the weather and sun disappeared so we took it inside, and I called it Wake up and Shape up, as it didn’t really warrant a summery name anymore. So thats been running since September, and we’ve got some great results. One of the guys lost 21lbs in 28 days in one of the camps, and that’s the current record. But in January things are changing. I’m going to be putting on a pile more sessions, giving people even more value for money in terms of the extras I’ll be giving them, and it’s generally gonna kick some serious ass. I’ll be using my FLAME principle, which is my Fat Loss Accelerating Metabolic Enhancement system, and this is the single most effective way I’ve found to burn fat in the quickest way possible. Nutrition is simple. Eat the good stuff, and stay away from the shit. The Hit & Miss Diet is where it’s at, and as well as this I’ve got a pile of other protocols to help people bust any plateaus too. The guys get a program to do in their own time too, which is up to 2 sessions per week, and these only take like 15-30 minutes so are dead easy to fit in between sessions with me. I love the program, and cant wait for january when things are gonna get insane.

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PM: Sounds amazing, in fact a lot of the principles make complete sense. So where can people find out more about you?

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AS: Glad you think so chief. Yep, well procisionfitness.com is the site to head to for info about me, and in a couple of weeks, I’ll be launching the all new weymouthfitnesscamp.co.uk too. There’s also a social members only social network site too, which I;m gonna use as added support so my guys get even more bang for their buck. I’m running a free fat loss seminar, provisionally at Weymouth Pavilion on January 12th, and with any luck I’ll get 100-200 people there who are keen to learn about what they need to do to get in shape. Should be quality!

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PM: Well Andy, thanks for your time, you’ve been a gent, and I hope it all goes off with a bang for you and your guys in January.

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AS: My pleasure mate, great working with you.

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So that’s how that went down anyway. Paul’s a great guy, and a great mentor of mine, and I’m really chuffed to be working with him.

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Eat clean, train mean, stay lean

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Andy

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Are YOU and action taker? Christmas Bootcamp Weymouth

Tuesday, November 30th, 2010

NEARLY CHRISTMAS!!!

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So we’re just shy of a month away from Christmas now, and that means parties, works do’s, treats in the house for the kids, dinner with friends, seeing family you’ve not seen since last Christmas and so on
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But what do you do? Do you say ‘I’m going to get in shape in January, so no need to worry about it yet’, or do you say ‘JANUARY?! I need to get in shape NOW!’?
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I know which one I’d recommend, and I’m sure you do too. On that note, check out this quick video I did for you this week on goal setting: http://www.youtube.com/watch?v=lfU-PBIhMq4
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Anyway, here are 4 reasons not to wait til January:
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You can enjoy yourself MORE:
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Simple. If you’ve done a pile of work and begun getting your body into great shape, your metabolism will already been on the up, you’ll be feeling and looking better, and when on Christmas day someone hands you a piece of cheesecake, that you have absolutely no room for as you’ve already just nailed 3 desserts, you can be like me and say ‘well, I’ve earnt it, so I’ll get it down somehow’. Simply put, if you’ve kept a pretty clean diet, and trained well up to Christmas, then you can feel good about actually eating whatever the hell you want to eat on Christmas day.
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Waiting sucks:
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Waiting for a bus sucks. Waiting for a train sucks. Waiting too long in a restaurant sucks. Waiting for someone else to get you in shape is pointless. Waiting for ‘the right time’ to start shaping up SUCKS. Come January, it’ll STILL be the same. You’ll be the one responsible for your own body shape destiny, no one else will get you to where you want to be. Ultimately it comes down to YOU. But why wait when you don’t have to? If I could buy a ticket to skip a bus line I would. Same for a train. If I could slip the waitress a fiver and get my food quicker I would. So if I was out of shape and needed to get myself looking good, why would I wait? I wouldn’t. I’d do something about it now. Today. If you could drop 10lbs BEFORE January, have an amazing Christmas eating and drinking what you want, and then when all your pals are just starting to think about losing weight, know that YOU already lost a load, would you want that? Of course you would. So WHY WAIT? Don’ tell yourself it’s a time thing. It’s not. Don’t tell yourself it’s a motivation thing. It doesn’t have to be. Don’t say it’s a ‘being too tired thing’. It’s not!
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Getting off to a running start:
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We’ve already briefly mentioned it. In January, YOU can be 10lbs lighter, fitter and sexier., while your buddy’s are just thinking about joining one of those horrendous women’s only fixed path machine circuit groups. Come January, would you rather hit the ground running, already with all the momentum you’ll need to see you through, or would you rather risk another year of ‘what could have been’?
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Waiting REALLY sucks:
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I forgot to mention this bit in the ‘waiting sucks’ bit, so have added it as it’s own, stand alone reason, and here goes. IF YOU SPENT YOUR LIFE WAITING TO CHANGE IT ON JANUARY 1st AND ONLY JANUARY 1st, YOU’D SPEND 364 DAYS OF THE YEAR WAITING FOR JANUARY 1st AND WOULD GET NOTHING ACCOMPLISHED.
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Hope the cap’s didn’t scare you there!
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Anyway look, I’m going to make this extremely simple for you right now. IF and only IF you are ready to be an action taker and not an excuse maker, then keep reading and this will be for you:
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WAKE UP AND SHAPE UP – CHRISTMAS MELTDOWN
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This kicks off on Monday December 6th, and is 3 x 45 minute early morning, metabolism boosting, ass (and excuse) whooping workouts, fat destroying workouts per week for the next 3 weeks up to Christmas! We are training Monday, Wednesday and Friday at 6.30-7.15am at St Aldhelm’s Church Hall, Radipole, Weymouth, and YOU are invited. This program takes you right up to Christmas eve, meaning that when we torch your metabolism on that morning, come Christmas Day, the rate at which you’ll be burning calories will still be through the roof, meaning much less of your Christmas eats and drinks will end up making you pile on weight.
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Sound good?
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I bet it does.
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As well as the coaching, you’ll also get 1 x FREE 20 minute coaching call with me, Dorset’s leading fat loss specialist, as well as a full nutritional plan with no calorie counting, point scoring or wasted time. EVEN BETTER than all that, you get a 100% money back guarantee that says that if you’ve not dropped at least 1 clothes size by Christmas, you’ll get EVERY PENNY BACK, PLUS free entry to the next program!
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All this for an investment of just £45. To sign up, do it right now over at http://www.procisionfitness.com/fitness_classes.html All you need to do is scroll down the page, click on the PayPal button on the Wake up and Shape up box, and pay an initial £40 to secure your place (the remaining £5 is payable at session 1).
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So that’s it.
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The program is gonna be a hoot, and there are just 16 spaces available, so if you want one, get one today!
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Are YOU an action taker? Marcus is . . . .  http://www.youtube.com/watch?v=YsFzU_feSVk
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If you’re not, then feel free to try the magical power plate I’m ranting about in the top right of your screen!

Here’s the link again: http://www.procisionfitness.com/fitness_classes.html
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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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Why Crunches DON’T WORK!

Saturday, November 27th, 2010

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Hey, so I’m feeling a little lazy right now, so have just stolen an awesome little blog post by my buddy Tim Megginson, who’s destroying some serious fat stores of his clients in Cambridgeshire.

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Anyway, check it out and be enlightened . . . .

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I’m always amazed at how many people in the gym nowadays spend hours doing stomach crunches. Yet to no avail as their bodies never ever change.

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The truth is this.. Crunches don’t work and they never will. A couple of years ago, Men’s Health magazine made a big deal about a research study proving you would need to do 20,000 crunches to burn 1 pound of belly fat. Twenty thousand! Even a “crunch fanatic” would need a few days to do 20,000 crunches. The bottom line is that ab crunches are a HUGE waste of time when you are trying to lose belly fat.

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You would probably get better abs from not even working that area. You see, we all have abdominals there just hidden under our party pack. 6 pack abs will come from doing high intensity work involving many muscles in the body to achieve fat loss. Not a burnt out mid section from doing too many crunches each week. Weight is also a very poor measure to go by, when you get to the stage of having minimal body fat and you want to reveal your abs, chances are you will make small gains in weight as the core musculature will weigh more than the flabby bits you are looking to burn off.

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Abs are not supercharged you do not need to do 600 sit ups a day, besides the fact that this is dangerous. Imagine this- a man walks into a gym does 3 sets of 200 bench presses and the 3 sets of 200 pull ups and so on.. That would be ridiculous! The high reps for tone myth is stuff of the dark ages now, you need to get with the times, the abs like any musculature of the body need to be worked within normal hypertrophy (size gaining) rep ranges and tempos in order to develop muscle tone. Toning does NOT happen with more repetitions of a movement! The core zone (mid section) also needs to be worked using bridging (stabilisation) exercises as well as rotation and extension. Not just constant bouts of spine flexion.

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As well as being absolutely useless the constant movement pattern of spine flexion (stomach crunches) will lead to lower back pain and a nasty bit of flab storage just at the bottom of the stomach. This is because generally you will have the hips flexed tightly in this crunch position. Constant flexing in this position can lead to the pelvic bones being pulled forward out of optimal alignment with the skeleton. Okay this becomes technical, but simply put you will be pulling the lower back in more tightly causing a tightness often leading to lower back ache.

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This pelvic tilt will also allow visceral (internal organs of the gut) to almost spill out forwards from the pelvis. This results in the small pouch of fat that a lot of people get right at the bottom of your stomach. This commonly seen with people that crunch with very poor technique and get really flexed at the hips. This can also lead to very poor core development, and incorrect firing sequences, through the TVA (transversus abdominas) which can result in problems at the hips.

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All told, we need to put a stop to the abdominal crunch before more people damage themselves. If they got results the people that did them the most, would have great abs. As Paul Mort says ‘”the best abs exercise you can do is called the ‘plate push away’ that plate of pasta push it away”. On serious note, if you want abs, firstly you need address your nutrition, your eating habits need to be sound to get you losing the fat. Secondly you need to address the core zone with stabilisation exercises such as plank and side plank; Rotational exercises such as Russian twists and Woodchops; And flexion and extension exercises such as stability ball full range abs draw ins.

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To target Fat Loss- this is the main component of having visible abs. You need to look at high intensity interval training protocols. Preferably compound resistance movements, put together in circuit and complex style formats as well as brutal interval cardio sessions.

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Tim Megginson

http://www.fitnesstm.co.uk/

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More great results from Weymouth’s leading personal trainer . . .

Tuesday, November 16th, 2010

Check out how another Procision Fitness personal training client has found training right here in Weymouth . . .

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AMAZING PERSONAL TRAINING RESULTS IN WEYMOUTH

Tuesday, November 16th, 2010

This is the shortest post I’ll ever write!

Check out the progress of three current Weymouth based personal training clients of Procision Fitness.

Fancy some of this? Email info@procisionfitness.com to book YOUR free consultation

See you there ;-)

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Fitness class in Weymouth that GUARANTEES RESULTS?

Monday, November 1st, 2010

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That’s right, in just a few short weeks the Christmas parties will be kicking off, nights out with work colleagues, seeing family you’ve not seen since last Christmas, and then it’s the big one, New Year. The time that almost everyone says ‘this is the year I’m going to get in the best shape of my life’….. until February that is, when the motivation disappears, and the lost pounds reappear, even faster than they fell off with the calorie restrictive, point scoring, coloured day, ‘slim shakes’, Special K, or whatever other waste of time diet plan was used.
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Right now, people out there are already saying (and plenty of people have even mentioned it to ME already!) that as soon as 2011 comes, that’s it, they’ll start eating right and do some exercise. Great. Well what about the next few weeks? They’re just going to let themselves pile on MORE weight? Something I can’t understand. Here’s one way to look at it: If you’re filling up a bath with water, and it’s getting close to the brim, rather than let it overflow, you turn off the tap and then let a little water out until it’s at a good level. You don’t think ‘ah well, I’ll just flood my house and sort it next week, when there’s probably already been real some damage to your house that’s gonna take a looooong time to repair. But hey, maybe that’s just me ;-)
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The big question is WHY WAIT?
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Because I just don’t have TIME right now
Because I have no MOTIVATION
Because the new year will be a NEW START
Because in January I’m going to join the GYM with my friend
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All excuses, not reasons. You DO have the time, as it can take as little as 16 minutes per day, 5 days per week to drop up to 30lbs in a month. Besides, are you REALLY going to have any more time available in January? ‘Oh but I’ll make time’. Then why not make it NOW?! Regarding motivation, if looking and feeling your best and being able to slip on any item of clothing and feel like the prom king or queen isn’t motivation, I sure as hell don’t know what is. Don’t wait another couple of months to start your transformation, start it now, today. If we all waited until the new year to get a new start, we’d probably spend 11 months of the year miserable! If you and your pal are going to join the gym in January, chances are that by February the novelty will be wearing off, through March you’ll drop to once or twice a week at most, and by April (at the latest) it’ll be a distant memory, and you’ll be wondering (just like 90% of gym ‘members’) why there’s £30-£60 leaving your bank account each month, which you’re getting
nothing for in return.
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So look, I’m going to make this VERY simple for you. If I could tell you that
within 28 days of taking part in a group training program, 3 days per week, that won’t mean you need to exercise for hours on end, that has a bunch of other people just like you to help you stay motivated, that’s fun, that’s effective, and that 100% categorically, emphatically, no strings attached GUARANTEES that you’ll drop AT LEAST one clothes size within 4 weeks or get 100% of your money back, and will cost you LESS than many gym memberships, would you be interested?
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Chances are that yes you would be.
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So, that’s what I’m giving you.
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3 sessions per week with
Dorset’s leading personal trainer, bright and early in the morning so it doesn’t wreck your day, using a combination of functional training equipment that NO other facility or trainer in Dorset is currently using, and a full workout program to complete in your own time, which means you’ll be working out for just 16 minutes on two other days per week. You’ll drop at east one clothing size within the time period, this is guaranteed. If by some miracle you have done EVERYTHING I’ve asked of you but still didn’t lose the clothing size, I’ll refund your entire fee, no questions asked. In fact I’m so confident that the tried and tested (on over 300 people) program works, that even that’s not good enough. So I’ll also GIVE YOU a FREE membership to the next program to make sure you DO get that clothes size dropped!
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Now look, there’s an
absolute maximum of 20 people allowed on this one of a kind program, and it’s starting in just one week. That means there’s not much time for faffing around, tossing up any pro’s (and if there are any) cons of doing the program, or the type of indecisiveness that has lead to prolonging getting into/back into exercise and healthy eating for so long. So here ere are the details;
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Location: St Aldhelms Church Hall, Radipole, Weymouth
Start date: Monday November 8th 2010
Days: Mon, Weds, Fri
Time: 6.30 til 7.15am
Program duration: 4 weeks
Price: £58
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What you get:
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  • 12 x 45 minute sessions with Dorset’s leading personal trainer
  • Full diet, with no calorie counting, no point scoring, no coloured days, no cabbage soup, no magic shakes or any of that other nonsense
  • Full workout program to complete in your own time, for just 16 minutes, on two days per week
  • A 100% guarantee that you’ll drop at least one clothes size, or get all your money back plus a free 4 week membership to the next program
  • Access to me via email 24/7, with a guaranteed response time of less than 24 hours
  • A free 10 minute coaching call during week one of the program to individually answer any questions you may have

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I really can’t make this any easier for you to decide upon. Yes you may have to get up a little earlier in the morning and yes you have to do a little exercise and eat a healthy diet. But, if
you’re going to be looking AMAZING well before the LBD season of Christmas and New Year sets in, 100% financially risk free, then it’s gotta be worth it right?!
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Don’t just take my word for it though, check out what one of my private clients has had to say about the EXACT SAME nutritional plan you’ll be following, as well as some of the same training protocols: HERE’S THE LINK

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Even if fat loss isn’t a priority for you, but you purely want to get healthier and enjoy some great training . . .
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Then you can STILL sign up, as the program will give you an amazing health kick, and you’ll absolutely LOVE the training too ;-)
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There really is nothing to lose.
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So, to sign up, all you need to do is first of all email me telling me you’re ‘IN’, and ask me any other questions you may have, then head over to http://www.procisionfitness.com/fitness_classes.html and scroll down to the bottom of the page, under the title Wake up and Shape up (ignore the paragraph below),  and make a deposit payment of £40 via the PayPal link. As soon as your deposit payment is complete, you’re in, and I’ll be able to email you the nutrition and workout program, so you can get ready for the start date of Monday November 8th. The remaining £18 is payable within the first week of the program.
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I can’t wait to see you there, and help you get into some seriously great shape well in time for Christmas. Remember there’s a maximum of 20 spaces, which will fill up fast, so get yourself over to http://www.procisionfitness.com/fitness_classes.html asap ;-)
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To your success
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Andy Sloan BA (Hons), MMA – CSCC

Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

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

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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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