New Years & new resolutions... One may have been: this year I will get myself a New Body for 2010.

So here is the Body Fly 10 point New Body check list 

1. Throw away any holiday remainders, like Christmas puds & mince pies! Clean up the fridge & the ladder of all naughtiness !
2. Go 2x per week to supper market, for lean proteins, fresh vegetables, fresh fruit, whole wheat pasta, bread, rice etc.
3. Purchase a food scale.
4. Buy a healthy cook book (Food Doctor for example)or find healthy recipes online. Use www.thecaloriecounter.com daily!
5. Take photograph of body, record weight and measurements.
6. Buy a note book: keep progress of weight/measurements & to record food diary / OR create a file on computer/mobile for it.
7. Write down “the goal” & be specific : write down when it must be achieved by & Include weekly & monthly goals.
8. Plan out days for work outs & weekly targets; include changes every 3-4 weeks. Include monthly targets too!
9. Execute the Plan!!! -Join a Gym OR find a fitness buddy OR hire a qualified Personal trainer
10. Plan out the Maintenance plan: how, when and where you will work out after the goal is achieved.

REMEMBER : FAILURE IS NOT AN OPTION - KEEP GOING AND YOU WILL ACHIEVE YOUR TRANSFORMATION

After a tough workout Protein is needed within 2 hours to enable repair of your muscles. Yes I know you have all heard it all before but it Is TRUE and it is vital if your trying to loose weight, tone up, or avoid muscle cannibalization !! Ha Ha! (yes that is also true)

My solution for post training meal is the following:

Ingredients:

• 4 egg whites + 1 egg Yolk
• 4 tbsp full fat milk
• 1 tbsp of light olive oil
• 5 peeled mushrooms sliced, 1/2 small onion chopped,1 clove of garlic diced up
  
• Tbsp of chopped fresh basil or coriander depending on which you like more!
  
• 2 slices of Turkey or Ham sliced in 1cm strips or 1low fat sausage, diced into 1 cm pieces
• lots of Black pepper, pinch of salt, as much mixed herbs as you like!
  
• The surprise….1 chopped tomato & a hand full of fresh baby leaf spinach

• Method
• Chop all vegetables and meat

• Whisk together the egg & milk then add some pepper & herbs.
• On a GOOD non-stick pan add the olive oil and then the copped veg and turkey/ham/sausage. Cook until the onions are soft.
• Pour in the egg mixture. Cook it just until it begins to set
• Add the basil leaves or coriander.
• Cover and cook for about two minutes or until the eggs have completely set.
• The SURPRISE! On one side: Add the chopped tomato & spinach, garnish with black pepper, salt & mixed herbs.
•  Fold in half and enjoy!!

Outdoor training around the lakes with circuit’s each lap is a guaranteed way to get toned up for the summer! The climate is mild at the moment so please take advantage of my new location in Springs 1, The Street of Dreams. Perhaps you prefer a more private setting, in which case you can train in my private garden, same equipment: boxing bag, the cross trainer, bike, rower, weights, swiss balls etc. but also a 30ft private pool ….

So don’t hesitate to contact me for a consultation and if you have friends who wanna train with you then why don’t you come together and challenage each other in an action packed group session!!!

HURRY AS SPACES ARE LIMITED !!!

Did you know that just to loose  1 lb of fat you need to burn 3500 kcal or deficit your daily calorific intake by 500kcal & after 1 week you would have a balance of 1lb loss of weight. So what are you waiting for? Cut out that ice cream Sunday or french fries & see the difference after 1 week, go for a brisk walk morning & night for 30 min each time & see a new you emerging!

• It burns calories

• It can help towards maintaining a healthy weight
• It helps to boost your metabolism
• It helps to reduce body fat
• It boosts your energy levels
• It strengthens your legs
• It helps to strengthen the immune system
• It improves your circulation
• It lowers your blood pressure
• It helps to prevent and control diabetes
• It promotes positive mental health, including higher levels of self-esteem
• It helps you to manage stress and release tension
• It helps to improve the ability to fall asleep quickly and sleep well
• It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
• It can be done almost anywhere
• It’s more environmentally friendly than driving
• It’s free

So the New Year is upon us … again…! 2009, A New Year & possibly a New You! Time to get back into shape after that delicious Christmas diner, egg nog & Champagne! Well the quickest way to detox your body is with the BODY FLY New Year 5 day Detox Plan.

( Do the 20 minute 2009 work every other day and you may shed a few more pounds & inches than you thought!!)

The night before your 6 day plan do your food shopping! And cook the following: Cut 4 Leaks & 4 Celery sticks in 1 inch pieces and simmer with 3pints of boiling water, 1 Chicken cube, pinch of salt & pepper. Drain the soup from the leeks and store broth and veg separately. Also make up soup with courgettes, onions, tomatoes, green, orange & red peppers.

Day 1: Tuff day so be prepared! Breakfast is a small plate of carrots, peppers, broccoli, celery & tomato

Snack: is the broth from the Courgettes soup

Lunch: is A large bowl of the Leek & celery soup broth and large spoon of the leek & celery

Snack: is a small cup of Mixed Berries  (Raspberry, black berry & Blue berries)

Diner: is a Large bowl of Courgette soup

Snack: raw veg but no carrots

OK! If you completed day 1 then the rest is easy….

Day 2:

Breakfast: 3 Egg white omelet with mushroom & spinach  OR Berries Smoothie

(vanilla low fat yogurt,low fat milk,ice & berries-Myoplex light powder for those who exercise)

Snack: is the broth from the Courgettes soup

Lunch: a good sized plate of the Leek & celery from the soup

Snack: Riveta with Labena or Riveta with peanut butter

Diner: A large bowl of the Courgettes soup

Snack: Blue Berries

Day 3:

Breakfast: Tomatoes, broccoli & baby leaf spinach+ 1 Riveta with a boiled egg(No yolk)

Snack: Raspberries & blue berries with low fat vanilla yogurt

Lunch: A good bowl of Leak & Potato soup, both broth & leek & celery

Snack:  riveta+peanut butter/or labena  or 1/2 Avocado with salt & pepper taste

Diner: A bowl of the Courgettes soup broth but none of the veg

Snack: low fat fruit yogurt or blue berries

Day 4:

Breakfast: 3 Egg white omelet with mushroom & spinach  OR Berries Smoothie

(vanilla low fat yogurt,low fat milk,ice & berries-Myoplex light powder for those who exercise)

Snack: is the broth from the Courgettes soup

Lunch: a 100g of grilled chicken & a tomato sprinkled with mixed herbs

Snack: is the broth of the leak soup

Dinner: is the vegetables from the courget soup

Snack: is a hanfull of rasperberries & blackberries

Day 5:

Breakfast: 2 Riveta with thinly sliced turkey, tomato and baby spinach

Snack: 4 shrimp or 1 boiled egg or a hand full of nuts

Lunch: Baked potato with Tuna OR Baked beans

Snack: A small smoothie with berries, low fat milk & vanilla yogurt+ice

Diner: Any soup left? Only Joking! Enjoy a nice piece of grilled salmon or chicken (200g) with mixed grilled veg

Snack: Strawberries & low fat cream or low fat ice cream… 1 scoop!

To work out your Maximum Heart Rate just minus your age from 220. (If you are 30 answer is (a)190) Ok, most of you knew that already !

Now take your pulse for 15 seconds and multiply the answer by 4 so you know your resting heart rate (say you had 20 beets in 15 seconds that would mean your resting heart rate is 80) minus this figure from result (a) so  (b)110

Then to work out fat burning zone simply take 60% of (b) which in this scenario is 110 = (d)66

and finally add back on your resting heart rate to (d) so 66+80= 146

So…..146 would be the target heart rate for burning fat calories for a person who is 30 & has a resting heart rate of 80

A Qualifed Personal Trainer always insists on a thorough Fitness test & postural Assessment to insure the following: 

1. To improve, it is necessary to measure achievement

2. It provides a baseline for exercise prescription, enabling realistic goals to be set.

3. Makes the exercise safer by individualising progress goals

4. Helpful in diagnosis in symptoms of illness

5. Helps to provide a quality service & prevent negligence

The Tip of the Month Page is going to be used to post healthy recipes and new workouts.  Please check back often to see whats new!