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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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Weymouth Personal Trainer | 5 ways to boost your immune system

Sunday, November 21st, 2010

Weymouth Personal Trainer reveals 5 simple ways to boost your immune system this winter

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If you are like much of the population, chances are that during the winter months, you frequently suffer from a weakened immune system, displaying itself as bouts of the common cold, coughs, sneezes, lack of energy and a general feeling of not being 100%. Many of us will battle through, telling ourselves ‘everyone’s getting ill now, so I guess it’s just my turn’. Some of us will stock up and fill up on cough and cold remedies in the form of hot drinks, chews and capsules. Very few people however, will set about attacking the problem at the source.

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You see, beating the winter blues is simple, and can be achieved to excellent effect by following these 5 simple guidelines. These are very straight forward, and deep down, we ALL know them, but just tend to neglect them far too often. If you follow these guidelines, within a very short space of time,you’ll be feeling and looking much healthier, and won’t have to worry about these unnecessary little ‘illnesses’ anymore.

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1. Reduce/eliminate processed food intake

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Processed food and foods containing added sugar cause an inflammatory response within your body, while also suppressing your immune system by causing your pancreas to secrete abnormally large amounts of insulin. This remains in the bloodstream even after it has helped metabolise the sugars, and one major side effect is that it suppresses the release of growth hormone (this is a primary regulator of the immune system) from your pituitary gland.

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2. Get at least 7 hours sleep per night

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Your immune system is under most threat during the day, when you’re exposed to a whole range of nasties, from other peoples germs, to pollution, to the toxins in our food. During sleep, is when your immune system is able to recover. You should try to sleep at least 7 hours per night, and at least once per week, lay in until you wake naturally. For maximum benefit, you’ll make sure you’re asleep by 10pm, as it’s between 10pm and 2am that the physical repair takes place within your body.

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3. Take regular exercise

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We all know exercise is good for us, but many still neglect it. Exercising regularly will increase blood flow, help your body to remove toxins, and improve the health of your pulmonary and cardiovascular systems. Exercise will cause an increase in macrophages, which are the cells that attack bacteria and improve the circulation of immune cells.

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4. Eat plenty of fresh fruit and vegetables

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Eating plenty of fruit and vegetables of varying colours will provide your body with the vitamins and minerals it needs to keep your immune system operating properly. Carotenes (vitamin A), as found in red, orange, green and yellow vegetables, are needed for white blood cell function as well as protecting your skin. Vitamin C helps protect the blood from infections, and can be found in kiwis, oranges, berries and leafy green vegetables. Fruits and vegetables are also packed high with antioxidants, which are vital for preventing and repairing damage cause by ‘free radicals’ within your body.

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5. Drink at least 2 litres of water per day

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As humans, we are composed of around 75% water. It is required for just about everything that goes on in your body, and drinking plenty of water each day will help your body to remove toxins, fight inflammation, and stay in good health on the inside and the outside. Ideally, you should drink filtered water which will minimize your exposure to metals, chlorine and other toxins.

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So that’s it. 5 simple ways in which you can get your immune system working well again, and finally stop being beaten by the winter blues.

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Train, eat and live well.

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Andy ;-)

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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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MORE AMAZING PERSONAL TRAINING RESULTS IN WEYMOUTH

Tuesday, November 16th, 2010

Here’s another quick insight into the type of results that Weymouth’s leading personal trainer is delivering to dedicated clients, every day . . . .

Enjoy!

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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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ULTIMATE FITNESS CLASS WEYMOUTH

Sunday, November 14th, 2010

COME AND EXPERIENCE THE ULTIMATE IN FITNESS AND CONDITIONING . . . .  FOR FREE

Dorset’s single most exhilarating, fun, unique, brand spanking new fitness class is kicking off this coming Wednesday, and YOU are invited to attend it, absolutely FREE of charge for this week. I can guarantee that if you looked all over the whole of Dorset for a workout of this kind, you’d not find it. What’s gonna happen at ULTIMATE CONDITIONING is nothing short of IMMENSE.

YOU have the opportunity to come and train like a champion, once a week up until Christmas, with a bunch of other like minded people who are bored of their current training regime or fitness classes, want to get RESULTS, and are willing to experience some truly amazing workouts, that take your training well and truly out of the box, and into new dimensions.

This coming Wednesday you have the opportunity to train with Dorset’s leading personal trainer, using powerbags, resistance bands, 40ft long ropes, kettlebells and more, as well as using your own bodyweight in some seriously cool ways. You’ll do exercises you didn’t know existed, train muscles you weren’t sure you even had, and the best bit . . . . You’ll enjoy working out more than you thought possible.


If you’re thinking that maybe it’s too hard for you, you’re not fit enough to do it, or that you’re not ‘good enough at exercise’ to come along, then THINK AGAIN. You see, you’re not the only one, and you sure as hell won’t be the last one to think those things, BUT . . . . The cool thing about the type of training you’ll be doing, is that just about anyone is able to participate, due to the massive variety of progressions, adaptations and and protocols that will be utilised. Whether you’ve been exercising consistently for 4 weeks or 40 years, you can participate fully, and you’ll absolutely LOVE the training too. If you’re still unsure that it could be what you’re looking for, then look at it this way . . . . IT’S FREE so by coming along to this introductory session, you have absolutely NOTHING to lose right?


So what’s the program good for?


Fat loss? Yes
Cardio? Yes
Boosting your metabolism? Yes
Transforming your body into an athletic machine? Yes
Getting you to your physical potential? Yes


And now for the what, when and where . . . .


What? ULTIMATE CONDITIONING
When? Wednesday 17th November, 6.15pm til 7.15pm
Where?  Budmouth Community Sports Centre, Weymouth


So look, this class is gonna 100% kick some serious butt, and it’d be amazing if you’d join us.


There’s a maximum of 20 people that can attend, and in order to secure your place for this free workout, all you need to do is email andy@procisionfitness.com letting me know you wish to attend. If you want to bring a friend or family member, then go for it, just please include their name within the email ;-)


Can’t wait to hear from you . . .


Andy Sloan BA (Hons), MMA – CSCC

Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

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Eat your immune system to optimum health . . .

Tuesday, November 9th, 2010

Autumn is on it’s way out, and Winter is on it’s way in. As I sit here writing this post, it’s hammering it down with rain outside, and howling a gale at the same time. From a training perspective, I’m just happy to own a turbo!


Anyway, I’m not here to rant about the rain, whinge about the wind, or feebly try to alliterate any more words.

Triathletes and long distance runners are a strange breed. We often look so fit on the outside, train like champions and have a strictly ‘can do’ mindset. But on the other hand, we often have weakened immune systems, causing us to need to take time off training every month when we get a cold or just don’t feel right. Maybe you’ll take off up to 3-5 days per month due to this, which results in a loss of up to 60 days (around 2 months!) per year or quality training, all because your immune system isn’t as strong as it ought to be. In the Triathletes Training Bible, Joe Friel makes reference to a study of runners in the LA Marathon that found that runners training for more than 60 miles per week were twice as susceptible to respiratory illness as those who ran for just 20 miles per week (another tick for reduced volume training!). The runners who completed the marathon, were then 6 times more likely to be ill in the week following the race as those who had done the training, but didn’t race. As well as all this, internally, our bodies are often inflamed from the volume of training we do, coupled with the high consumption of inflammatory foods, many of which cause a hyperglycaemic (fast blood sugar release) response, such as breads, pastas, cakes, muffins, pastries, energy gels, bars and drinks and whatever else we eat ‘because we need to’.

When in training, a triathlete/runner will burn around an extra 600-1600 calories per day, depending on training volume and intensity. This obviously puts a big demand on the athlete to consume enough food to maintain and develop themselves physically, so most athletes will turn to the high glycaemic index, sugary foods such as those outlined above in order to bridge the gap. BUT, but eating these foods, you cause this inflammatory response within your body, which often leads to unstable appetite, frequent illness, increased body fat and increased risk of cardiovascular disease. Not what you want. Chronic inflammation is closely linked with, and can lead to, a whole world of different problems such as irritable bowel disease, Parkinsons disease, various cancers, psoriasis, atherosclerosis, chronic dystrophy and type 2 diabetes to name a few. So definitely not good.

So enough of the depressing stuff, and onto what can help you.

In order to ensure that your immune system remains in tact, and your internal environment is not inflamed, there are a number of things you can do. The good thing, is that everything I’m about to lay out for you is dead simple. Before we kick off, here’s a list of some of the top culprits for causing inflammation within our bodies:

  • Sugars
  • Polyunsaturated vegetable oils such as sunflower, canola, safflower,
  • Trans fats such as those found in fast food, processed foods, cakes, pastries
  • Dairy products such as milk, cheese, yoghurt
  • Processed ‘meat’ (if you can call it that!)
  • Refined carbohydrates such as breads, bagels, muffins, tortilla, pitta, pasta (brown included)
  • Alcohol
  • Artificial food additives such as those found in just about any food which comes with a label
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Now, just as foods can cause an inflammatory response, they can also cause an anti-inflammatory one too. So there are foods out there that’ll reduce the inflammation within your body and bring you back to full, optimum health once more. Some of the best include:

  • Papaya
  • Blueberries
  • Broccoli
  • Sweet potato/yam
  • Cinnamon
  • Turmeric
  • Parsley
  • Cabbage
  • Bell peppers
  • Avocado
  • Fresh salmon
  • Almonds
  • Flaxseeds
  • Lemon
  • Lime
  • Kiwi
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You get the idea. FRESH FOODS! There’s a tonne more foods that’ll fight inflammation within your body, and also give you the vitamins and nutrients you need to ensure your immune system gets back to greatness, and if you follow the (very basic yet very effective) guidelines I’m going to lay out for you for your off-season training, you’ll be well on your way to optimum health, recovery and performance. So here goes . . .

For ultimate results you’ll . . . . . .
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  1. Remove all dairy from your diet
  2. Remove all wheat and gluten from your diet
  3. Remove caffeine from your diet
  4. Remove artificial sweeteners and packaged foods from your diet
  5. Remove alcohol from your diet
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You’ll fuel yourself on fresh, wholesome foods alone, such as plenty of fish, meat, vegetables, legumes, pulses, beans, nuts, seeds, and all that other good stuff. You’ll also drink plenty of water, around 1 litre per 50lbs of bodyweight per day.

If you can’t remove EVERYTHING outlined above, then simply make a conscious effort to greatly reduce your consumption of those foods, and ensure that you are eating fresh fruit and veg with every meal, and drinking plenty of water.

If you use energy drinks, bars and gels, or high sugar content foods for training, limit these to either 5-10 minutes before training, during the workout, or within 20 minutes post workout as these times are when the body is more likely to use these sugars as a primary fuel.

Ideally, you’ll also ‘front load’ your carbohydrate intake. By this I mean that you’ll eat the majority of your carbs earlier in the day, and then gradually reduce carb intake as the day progresses. This will mean that you’re more likely to use the food as fuel in the day, as opposed to going to bed with high insulin levels. Think of your carb intake as a pyramid, so plenty for breakfast, slightly less at lunch, then minimal at dinner (also include healthy snacks in between meals if hungry).

With vegetables, the brighter the better. Try to include a variety of colours within your diet, as this will provide a massive range of phytonutrients that’ll help boost your immune system and vitality. When snacking on fruit, make sure you eat some form of protein and fat with it, as this will slow down the rate of sugar release into the bloodstream, release hormones such as leptin to signal fullness, and also helps ensure a steady release of energy so no ’spiking’.

If you employ the strategy I have outlined above, you will quickly find that you will improve your health, vitality and general feeling of well being within a very short space of time, as well as drop a few pounds along the way. I should also warn you though, that by removing the inflammatory foods, your body will thank you initially with headaches, fatigue and maybe some mood swings for 1-4 days. After that time however, you’ll feel like you’re living in a totally new body, and will quickly find that the common colds and illnesses you suffer with frequently, will disappear.

Enjoy ;-)

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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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SUMMER SLIMMER 2010 - Outdoor fat loss program starting this April

Tuesday, April 13th, 2010

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I’ve just today finished planning an exciting new program that’ll be kicking off on Monday April 26th, right here in Weymouth.
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Since getting back from Florida in February, I’ve been working on some pretty amazing stuff, and have decided to take some of what I’ve worked on, and turn it into a brand new 28 day fat loss program to be completed in the great Dorset outdoors.
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You see, the sun is out, and summer seems to be just around the corner (fingers crossed anyway), so what better excuse to get into some serious shape? Over the last couple of weeks I’ve had an influx of new clients looking to shape up for holidays, the beach and just to be able to ’show off a little skin’ without feeling self conscious. But what about the people out there who don’t want/can’t have personal training for one reason or another? That made me think, and what I’ve come up with over the past two weeks is going to be pretty awesome.
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I’m going to recruit up to 20 people (hopefully one will be you) to take part in a ‘bootcamp’ style fat loss program, whereby we train outdoors, 2 mornings per week for 4 weeks, with the aim of dropping at least one clothes size. The sessions are going to involve over 50 different exercises with bodyweight, bands, medicine balls and more, and I’ve designed the program in such a way that is suitable for all ability levels. Now, before you get worried about the bootcamp style of session, it’s nothing military, there’s no shouting, and no endless sit ups in puddles. We’re just training in the fresh air, with fresh training methods, fresh minds and some fresh fruit after (that’s right, I’ll be bringing a few healthy snacks down!)
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You’re going to be getting a personal training service from me, but in a group environment and for a fraction of the cost, but with the same results, as well as using some of my brand new and exclusive Shift-it Circuits, which I’ve been using with clients over the last few months with some of the best results I’ve ever delivered.
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Sessions are to run on Monday and Friday mornings, from 6.30am until 7.15am STARTING MONDAY APRIL 26th, and will take place at various easily accessible locations around the Weymouth and Portland area.
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So what do I get and what does it cost?
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The program, Summer Slimmer 2010, includes the following:
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  • 8 x early morning 45 minute bootcamp style outdoor training sessions in picturesque locations in and around Weymouth, delivered by one of only three Functional Training Specialists in the whole of Europe
  • Full training program to complete outside of ‘bootcamp’ sessions
  • Full diet complete with recipe ideas and example meal plans
  • Email and telephone support as and when you need it
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The program costs £40 (thats the equivalent to just over 1 hours personal training). So it works out as just £10 per week for all the training and diet coaching you need to achieve some amazing fat loss results in 28 days, just in time to get into that swimsuit this summer.
Now, I’m only accepting a maximum of 20 people onto the program, and in order to register your interest you need to go to http://procisionfitness.com/contact.html and fill in the enquiry form, complete with the words SUMMER SLIMMER in the box labeled ‘Enquiry’.
Soon after you’ve done that, I’ll be in touch with further details.
Does this sound like it’s something that will help you achieve the figure you deserve? I really hope you can be a part of it, as it’s set to be great fun, with greater results, in the greatest place you can train.
Can’t wait to hear from you ;-)
Andy Sloan
Dorset’s ONLY guaranteed results personal trainer
07843 438173 andy@procisionfitness.com

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