Check out the video below, showing some of my female clients’ weight training workouts.
Posts Tagged ‘weight loss’
Ladies’ Weight Training
Sunday, August 12th, 2012April 2011 News: Book publication, Natural Health article, thyroid and more
Monday, April 18th, 2011It has been a busy few months. My book “Seasonal Awareness and Wellbeing” has a publication date – 28th October. Information about it will soon be appearing on the O-Books website. The article I co-authored with Miranda Gray (www.optimizedwoman.com) was published in this month’s “Natural Health” magazine. We talk about the power of understanding the menstrual cycle, and how being more in tune with it can help your fat loss efforts! Sound surprising? Get your copy to find out more!
Also, I’m delighted to be helping at Fat Attack Bootcamps in East Grinstead and Essex (www.fatattack.co.uk), giving a talk on my approaches and offering consultations. Well done to all the participants – its a fun but demanding weekend, and a great way to demonstrate just how much we are capable of physically.
Finally, I’ve been dealing with my own underactive thyroid, but I may have found a way to boost it naturally – watch this space for more information on my approach.
www.optimizedwoman.com
www.o-books.com
www.fatattack.co.uk
www.naturalhealthmagazine.co.uk
The Real Reasons Why People Overeat: Perspective from Paul Brown
Saturday, January 29th, 2011How are those new year resolutions coming along – still going strong or fallen by the wayside? The commonest area people try to control is eating habits, life coach and Neuro Linguistic Programming (NLP) practitioner Paul Brown is here to offer some insight.
Over half the population of the UK is now overweight – this worrying trend has been unaffected by the economic downturn and is forecast to get worse. ‘Sizeism’ is a word that is now in everyday language, it can be frustrating for those discriminated against because of how they look. This is especially the case when you consider that overeating is not a conscious choice for the vast majority whose quality of life is affected by it, something that the skinny ones fail to appreciate!
At the start of January battle cries are sounded up and down the land – “This time my willpower is strong and I’m finally going to overcome that habit of overeating to become slim!” The problem, however, is that the more we try and force that part of us responsible for overeating into submission, the more we back it into a corner and it explodes with an episode of binging. The result is that we’re back to square one but, with all the resulting guilt and exhaustion, actually feeling worse than before!
This pattern will be all too familiar to many people – we kid ourselves into thinking “this year I’m really going to change” but, even if we try an alternative to last time, a radically different approach is required – one that will get to the root cause of the issue.
A long-standing habit of overeating is usually the result of the conscious mind failing to solve the problem by itself. Whenever issues of ‘willpower’ arise, it can be incredibly useful to delve a little deeper. Sigmund Freud may have given the subconscious mind a bad name but it’s in the deepest parts of our mind that the cause, and hence the solution, lies…..
The Single Most Important Cause of Overeating
‘Will you lose anything if you reach this goal?’ is often ignored and yet is the most important question to ask oneself when setting goals. Unless it’s properly addressed (and any issues brought into the light) we may experience a part of ourselves sabotaging our efforts. This will resonate with anyone who has ‘fallen off the wagon’. Quite often the answer may be below the radar of the conscious mind but a deeper part of us is actually providing (in its eyes) a useful service. OK the behaviour may be seen as unhelpful or even destructive (in the same way that a neglected child may create a scene to get attention), but there is always a positive intention (or value) behind the actions (as we say in NLP). Only by identifying what this is (reasons will vary between individuals but may include comfort, security, self-esteem etc) will empower a person to find alternative, non self-sabotaging alternatives.
Without engaging with this ‘rogue’ yet integral part of us we’re likely to experience fluctuations in weight for many years to come. Whilst this process is best carried out with help from an NLP practitioner, here are some other useful tips:
1) Focus on what you want (for example being slim and in control of what you eat) rather than current body image or ‘not being overweight’ (the subconscious mind can’t process negatives!) We get more of what we think about – our thoughts shape our future so let’s try and make them good ones!
2) Brainstorm a list of what being in control of eating would do for you. By ‘stepping up’ into our goals we can really bring them alive, and this will provide us with the day to day motivation to develop new habits. For example, if eating sensibly would give you more confidence really imagine what that would be like – what could you see, feel and hear? Also what would other people notice about you? It’s the ‘goal beyond the goal’ that contains the driving force of emotion. Do this exercise for everything on your list – how do you feel about the original goal now?
3) Take ownership of your life – there are people for whom there is a medical cause for being overweight (such as hypothyroidism) but many more who blame circumstances outside their control. These may include genes, upbringing or work-related stress. Like all beliefs, this will create your reality. Taking control may appear daunting at first, but it’s the first step in getting back the life you want to lead – one of possibilities, not restrictions!
Finally, the most important thing to remember is that a desire to change (and having a clear idea of what you actually want) is the single biggest factor involved in success in any field. Our current situation is a result of our past thinking, not our current – every day is truly a fresh opportunity. Good luck!
Find out more at www.empoweringbeliefs.co.uk
The surprising truth about fruit sugar, from a pioneer of functional medicine
Tuesday, January 25th, 2011What could be more a more virtuous food choice than fruit? Natural, full of fiber and vitamins, it is a great snack, and a healthy way to start the day. Or is it?
Dr Georges Mouton, MD, pioneer of functional medicine, gives lectures on – amongst many other health and wellbeing topics – Fructose Damage, that sum up why we should limit intake of this sugar.
Fructose as a potential health hazard
Fructose is the natural sugar found in fruit, and many people believe it is a healthier sugar than glucose, or sucrose (which is around 50% glucose and 50% fructose) – because the body does not bring insulin into play to process it. For this reason, sweet products for diabetics often replace the glucose with fructose, and generally we feel that using agave or fruits to sweeten a dish is preferable to using standard sugar.
However, there are many reasons to steer clear of fructose, whether it comes from completely natural sources such as fruit or honey, or – much worse – in processed forms such as high fructose corn syrup (HFCS) and from agave nectar, which is rarely genuine and often little more than well-marketed HFCS.
In his lecture, Dr Mouton explains how a high fructose diet can accelerate chronic kidney disease and potentially cause certain types of liver disease. He also cites studies that suggest a link between a population’s fructose intake and the incidence of high blood pressure. The metabolic syndrome, which involves central obesity, high blood pressure, and abnormal blood lipids, pre-disposes towards cardiovascular disease and also seems to be triggered by excessive fructose consumption. One study suggests that reducing fructose intake might help to slow the growth of pancreatic cancer.
If all that is not enough, a high intake of fructose can lead to fat gain, in both adults and children.
Fruit – an unnatural food if consumed in excess
Whilst much of the problem with fructose comes from processed forms, such as HFCS widely as a sweetener, overuse of fruit juices and smoothies and simply eating too much fruit can alas be harmful for fat loss efforts, and for longer-term health. Many people find this difficult to accept, since fruit is a naturally available food that humans have enjoyed for millennia.
The truth is that until relatively recently, the overwhelming majority of fruit consumed was seasonal, and available mostly in small quantities – bananas and oranges would have been a luxury in the UK, and there would be no strawberries available in winter. Now we can have any kind of fruit at any time of the year, and this is not how fruit should be eaten. Additionally, the plump, sweet varieties of, for example, strawberries on the supermarket shelves are far removed from their wild cousins – consider the size and taste of a wild strawberry.
In Northern European climates, fruit would naturally only be available for a few months – late summer and early autumn. It would then of course be possible to preserve fruits over the winter, putting up apples, or making jams, but the majority of the fruit eating would probably take place over a short period. Before these methods of preserving came into being, early humans would only have been able to eat fruits as and when they were available, and combined with our natural liking for sweet foods, this would have meant a brief fruit fest, before the weather turned colder. There may be an evolutionary reason for this timing, allowing the acceleration of fat storage before the possibility of winter famine.
If you have ever picked your own fruit, you will know how tiring collecting and selecting fruit can be – this is another element that is removed, when we can obtain any fruit without effort.
Conclusion
Fruit was once a seasonal treat that required physical work to obtain. Now it is readily available all year round, in whole and processed forms (smoothies, juices, bars), and we are encouraged to eat several portions of it per day. This style of fruit consumption is unnatural, and many of the fruits we eat are unnatural, in that they are bred for sweetness, and consumed out of season, in countries where they would never normally grow. Add to this the problem of high fructose corn syrup, and we see that our diets are drenched in a type of sugar that has been shown to be potentially harmful for health.
For fat loss, I recommend cutting out fruit. For active, lean individuals, the best fruits are those that are in season and that are less sweet; the best time to eat these is around intense exercise.
Dr Georges Mouton is an internationally acclaimed pioneer of functional medicine. He lectures all over the world, and runs practices in Spain and in London. He is the author of “Dr Mouton’s Methods” and “The Intestinal Ecosystem and Optimal Health”. To find out more and to read his articles and lecture notes, see www.gmouton.com.
Dr Georges Mouton, MD
Seasonal Awareness and Wellbeing Book coming soon!
Saturday, January 22nd, 2011My book on Seasonal Awareness and Wellbeing will be coming soon!
This is a fresh approach to looking and feeling better. By harmonising with the seasons, it is possible to reduce problems such as winter depression, and to make the most of other seasonal energies. For example, making massive lifestyle overhauls in January is out of kilter with what happens in nature at this time of year – it is not a time of great change. By refining your goals at this time, making small modifications and waiting until the days lengthen to really get going with a new diet or exercise plan, you greatly increase your chances of success, and will avoid reinforcing the idea that “healthy living is difficult”.
See the book’s Facebook page for seasonal insights and the opportunity to discuss seasonal topics!
http://www.facebook.com/pages/Seasonal-Awareness-and-Well-being-Book/179327908745865
Also follow us on Twitter @BPC_Wellbeing
Look great in 2011!
Tuesday, November 30th, 2010We have a great event in the diary at Tres Health & Well-being, Chelsea that will help you look and feel your best!
Find out how to get younger looking skin – without surgery, how to lose fat for good, and how to sparkle with your own personal style! You’ll have the opportunity to network with experts, try out superb products and will get a fantastic goodie bag, worth over £30 to take away, as well as a number of special offers on the night.
Tickets cost just £20, and this is redeemable against any treatments. Places are limited so book soon on 0207 622 2252!
Exclusive event Friday 28 January
Armathwaite Hall Spa Break
Wednesday, October 13th, 2010MC will be contributing to the “Unlock the Secret to Weight Loss and Well-Being” spa break at Armathwaite Hall spa in the English Lake District.
The break will take place form 8-10 November, and is a fantastic opportunity to boost your weight (fat) loss plan, whilst relaxing in beautiful surroundings.
Places are limited, so hurry to book!
http://www.armathwaite-hall.com/lake_district_winter_breaks.html
Which Exercise Type Are You?
Tuesday, September 28th, 2010Some people get great results in the gym through setting clear goals, and working towards them with a progressive programme. They tend to be consistent and when their routine is disrupted, this sort of person just gets back into it as soon as possible. Other people start diet and fitness regimes with great enthusiasm and discipline, but soon are distracted by other life elements, or are put off course by a few weeks out of their rhythm. Yet another group has little real interest in physical activity or eating in a specific way, and needs an intellectual motivation to make lifestyle changes. Understanding which type you are will help you to design an effective exercise plan, that you can stick to in the longer term.
Quiz questions
The following questions are designed to give you an insight into your personality as applied to exercise behaviour, but do not focus only on exercise-related topics. Answer each question and keep a note of your score. You may have a predominance of one type, or a mixture.
1. Which of the following sounds most like you?
I hate to be bored (LT)
I really dislike instability and uncertainty and try to avoid it (BN)
My emotional life is something of a rollercoaster – I wish there was more harmony (O)
2. Which of the following statements about career/work do you agree with most?
Work is important for providing me with a sense of self-worth (O)
Work is important, but mostly as a means to an end. It provides me with stability and a regular income, but I don’t feel emotionally attached to it beyond that (BN)
I really enjoy intellectually stimulating work, and throw myself into it. I have no patience for boring or mundane work, though (LT)
3. Can you relax easily?
No, I often find it hard to switch off irrespective of how much I have to do (O)
Yes – relaxing can mean cooking and enjoying a meal, catching up with friends or going for a walk (BN)
Yes – I daydream a lot and enjoy stimulating my mind with books, films or puzzles. I don’t need to be around others to relax (LT)
4. What would you say your biggest strength is?
My ability to commit and stick to things, even when the going is tough (BN)
My creativity and ability to innovate (LT)
My energy and drive, which can sometimes be super-human (O)
5. What would you say your biggest weakness is?
I get bored easily and give up on things that don’t interest me (LT)
I have large ups and downs – one week I am all-conquering, the next week I struggle to get out of bed (O)
Sometimes I can be stubborn or closed minded, sticking with things just because they are familiar or established (BN)
6. Do you currently exercise?
Yes, as much as possible (O)
Yes, I have a routine which I try to follow (BN)
When I can be bothered – I do what I feel like (LT)
Not at the moment – I know I could find the time, but I have too many other things on my mind (O)
7. Whether you exercise or not, which of the following do you agree with most?
The human body is designed for movement, and being active is natural (BN)
Exercise helps to relieve stress, it can help a person to forget the other issues in their life (O)
There are many reasons to exercise – weight loss, preparing for a sporting event, socialising (LT)
8. If you had an exercise routine disrupted by illness or a holiday, for example, how would you react?
I would just get back into my routine as soon as I could (BN)
If I had a break from the routine, other things would take its place and I would probably forget about exercise (O)
I wouldn’t allow anything to disrupt my exercise routine (O)
It would knock my exercise off track for a few weeks, but I would get back into it if there was a reason to do so (LT)
9. Imagine you are at the gym – where would you be found?
Trying out a strange new piece of equipment, or in an interesting-sounding class, like Boxercise, Body Attack or Salsacise (LT)
Following your usual routine, recording your progress (BN)
Doing another 45 minutes on the cross trainer or treadmill – you need to reach a certain calorie target this session (O)
10. Which of the following sounds most like your exercise behaviour to date?
I usually have some sort of routine, and stick to it – it might not always be the best routine, but at least its something and at least I have regular activity (BN)
When I have a reason to exercise, I do it, but I can get bored of it quickly, particularly if it is too much effort or I don’t see results (LT)
I go through phases of exercising a lot, or not at all. I don’t always have a particular plan, but I know I can achieve a lot (O)
Exercise is the most important thing in my life, I have to fit in a certain number of sessions every week (or day) (O)
What your results mean
Mostly O
The Obsessive. Lives through emotions, desires, compulsions
Obsessives are motivated by their compulsions. They can have immense drive, setting and achieving extremely ambitious goals – at any cost. However, Obsessives are by nature inconsistent – they can fluctuate between doing the work of several people, to being barely able to function.
In terms of exercise, an Obsessive could have an unhealthy relation to exercise, using it to avoid dealing with psychological issues. More commonly, they are the “all or nothing” types – able to be incredibly strict, but also vulnerable to binge eating or drinking, depending on circumstances. Many Obsessives feel they do not have time to exercise, as they have too many other things on their minds
Advice for Obsessives
- Whilst exercise is useful for relieving stress and letting off steam, dealing more openly with any psychological issues will help you to better focus your drive and energy
- Make time for regular practice of balancing exercises such as yoga and pilates – these will help to calm your mind
- Try to include different types of exercise, allowing you to improve the connection with your body and take enjoyment from activity. Get outside when you can, and try things “just for fun” – the idea is to bring balance. If you feel you don’t have time to exercise “properly”, you can start with these kinds of activities
- Avoid setting too many goals, and focus on the process more. You know you can achieve goals, but now think about what you can do for yourself for the longer term
- Exercise is not about proving a point, or passing or failing – it is about you and your health, and no-one else. If your routine slips because of a temporary change in your circumstances, accept it, but don’t dwell on it. As soon as you can, simply start your activities again
Sample exercise routine for an Obsessive, to help with achieving harmony
Monday – Resistance training/interval cardio gym workout (programme designed by fitness professional)
Tuesday – Walk in the park after lunch
Wednesday – Resistance training/interval cardio gym workout (programme designed by fitness professional)
Thursday – Yoga
Friday – Walk in the park after lunch
Saturday – Exercise class of choice
Sunday – Walk in the country with friends
Most BN
The Body Natural. Lives through sensory experiences, the body
Body Naturals are not always high energy “sporty” types, but are in fact the type most likely to achieve and maintain the best results or to master a sport. With a strong connection to the body, this type appreciates the sensual, and understands instinctively the need for movement.
A Body Natural usually includes some form of activity in their life, because it feels good. However, this is not always the progressive training required to achieve results – Body Naturals risk being “stuck in a rut” and continuing with a routine because it is established. This type responds best to goal setting. A Body Natural at their best will be committed and consistent – and will always be rewarded by changes.
Advice for Body Naturals
- Consider working with a Personal Trainer, or having an exercise programme designed for you. Record your progress each session, and make sure that each time, you do more
- Set sensible, yet challenging goals, breaking them down into sub-goals and adding checkpoints – keep a log
- If you don’t already play a sport, consider it. Your commitment means you do well with mastering new techniques (no matter how long it takes), and you can be an excellent team player. This could be any kind of sport, from field and track to golf to football
- Don’t forget the fun – as well as progressing with your routine, occasionally inject something new into your activities. Plan an active break, try out a class or exercise with a friend or a group
- Every so often, either alone or with a trainer/instructor, critically review your exercise programme. Is it helping you to achieve your goals, or does something need to change? Don’t be afraid to make changes when necessary – by making sure you have good advice on technique, etc. you reduce the risk of a new exercise not suiting you
Sample exercise routine for a Body Natural, to help with making progress
Monday – Personal Training session, resistance work and cardio
Tuesday – Sport skills training
Wednesday – Personal Training session, resistance work and cardio
Thursday – Sport skills training
Friday – Resistance work and cardio session (alone)
Saturday – Walk in the park
Sunday – Rollerblading in the park
Mostly LT
The Lazy Thinker. Lives in their head
Lazy Thinkers tend to be dreamers and theorists, who live in their heads and thrive on intellectual challenge, and who therefore may have less of a connection to their physicality. They are able to commit themselves wholeheartedly to an interesting project, but lose interest with mundane tasks.
Lazy Thinkers can motivate themselves to exercise – if they have an intellectual reason to do so. They can therefore masquerade as other types, committing to an ambitious regime if they realise they need to lose weight, for example. But once the activity becomes too much of an effort, or is not yielding results, momentum is lost. Lazy Thinkers may be captivated by the latest fad, class or piece of equipment, but are likely to give up when the novelty has worn off.
Advice for Lazy Thinkers
- Accept that you have little real interest in exercise and stop trying to set goals that don’t mean anything to you on an intellectual level. Try to find a real reason for exercise – this might be something as broad as improving your health for the longer term
- Brainstorm how you might include exercise in your life, and make a note of ideas that appeal to you
- Once you have decided to exercise, your challenge is to prevent boredom. Whilst some element of progressive training is required to see results (which you need to see to stay motivated), this can be balanced by activities that are stimulating and fun
- Speak to a Personal Trainer or fitness instructor, and consult fitness magazines and websites for ideas. Consider working with a Personal Trainer at least once a week
- Consider taking up a sport with a mental/strategic component, such as a martial art. Read up on the history and culture of the sport, and look forward to the time when you have mastered the basic techniques (a stage which you will probably find boring) and can apply them creatively
Sample exercise routine for a Lazy Thinker, to prevent boredom and to achieve results
Monday – Sports class, e.g., martial arts
Tuesday – Personal Training gym session – resistance and interval cardio
Wednesday – Sports class, e.g., martial arts
Thursday – Dance class
Friday – Resistance and interval cardio session
Saturday – Thinking time – whilst walking outdoors
Sunday – Outdoor Personal Training/Military Fitness type session
Referral offer for September
Sunday, September 12th, 2010Until the end of September, we are running a special offer on referrals. If you refer a friend (colleague, family member, spouse…) for either Personal Training or BioSignature consultations and your friend signs up for a block of sessions, you receive a FREE Personal Training session/programme design AND a BioSignature consultation!7
BioSignature consultations are now available at 121 Harley Street as well as Soho Gym Camden Town.
Connect with us on Facebook (Body Progress Centre) and Twitter (BPC_Wellbeing) or contact us for more information.
Stan 07977 133560
MC 07890 193024