New Diet Plan - The Festive Fat Gain Diet Plan

New! Fat Gain Diet Plan

Start now for easy festive weight gain!

10lbs weight gain absolutely guaranteed!

Follow my 10 top tips and you can’t fail!

1. Don’t try and be ‘good’. It is Christmas after all and you can start another new crash diet in January anyway.

2. In the run up to Christmas – stop using the gym. You’re too busy anyway and it’s an unnecessary use of energy at this time of year.

3. Buy all your x-mas shopping on the internet. You stay on your bottom and only use your hand to move the mouse.

4. Attend all the work Christmas parties and after dinner drinks you can. Make sure you consume vast amounts of wine and beer. Better still drink cocktails and liqueurs like Baileys. While you are at it fill up on lots of mince pies and chocolates that lie around the office or house.

5. Eat all the kids’ chocolates and selection boxes before you wrap them up. Just buy more later.

6. Watch as much TV over the festive period as you can. Make sure the tin of roses is nearby!

7. Every time you get up to use the loo or go to the kitchen grab a handful of nuts or choccies.

8. On Christmas day fill your plate so it’s spilling over the edge and finish every mouthful until
your completely stuffed. Try all the puddings and force down the after dinner mints even when you can’t move anymore.

9. Repeat again on Boxing day

10. Repeat the day after that and again until all the leftovers have gone.

Get on the scales! - Remember, hate it? change it!

Happy Christmas and a FAB new year, Jill x

Don't be average!

AVERAGE people do AVERAGE things and get..........AVERAGE results! GREAT people do GREAT things and get.....................GREAT results!

After my last blog it got me thinking about what I can do to get back into peak physical shape - one thing is for sure I needed to change something. I could carry on and kid myself that tomorrow I will do something about it. But we all know that tomorrow never comes and you need to take action now. Now is where it is at. Now is the time to take a stand and leap into action.

It's all good and well thinking positive but that isn't enough. It simply isn't. You must take the positive action along with it. Thinking it is only part way there. In fact, thinking is only a fraction of the journey.

How about this? You want to drive to the other end of the country. You might know the address but you don't have a map. Would you just hop in a car and wing it? Hope for the best and that somehow you will miraculously find your way there?

Maybe you do but it takes forever, lots of wrong turns and lots of stress. Maybe you never get there spending all your time going round and round in circles.

How can we avoid this? Write your map. Make that plan and write the steps you need to take. It doesn't matter if your journey is long, you will just have more steps to take. But know this. With a carefully thought out plan you will enjoy the journey more and more importantly arrive in a much better state both physically and mentally:-)

Don't be average. Be great :-)

Coffee and a muffin top anyone?

OK, not the most self explanatory title in the world but once you get reading you will understand why...trust me I am not a doctor :-)

It's been a while since I have blogged. Life has had its challenges recently and it has resulted in some interesting but not so favourable changes to both my mind and body.

Since the summer work has been underway on the family home. We have been house sitting and now staying with parents. Not ideal! Quite frankly family life has been thrown into chaos. Our daily routines have disappeared. We have all had to make adjustments and live without our usual comforts and familiarity.

The biggest change I have experienced is the alteration of eating habits. It is vastly different from before and as a result my body is not firing on all cylinders. I am not working out as consistently, not sleeping well and as a result have noticed some negative changes within not only my body but my mind too!

The most obvious change is the extra pounds sitting around my belly and hips! My favourite clothes feel tighter.

I hate to admit it but I dislike not feeling or looking so svelte and trim. But worse than that, as I dig deeper I realise that my health is not the same either!

Let's look at the range of symptoms and changes first. Then we can examine the reasons why :-

• Stress! huge changes to personal circumstances result in excessive and prolonged exposure to stress.
• Low mood:-( Not feeling in control or positive about the future. Wanting to stay in doors and hide away. Reaching for high carbohydrate comfort foods.
• Insomnia. Tired all the time. No energy and general apathy about everything.
  Pimples and blemishes where my clear skin used to be.
• Dry and flaky skin.
• Dark circles around my eyes and spots on my chin.
• Feeling bloated and swollen all over my body.
• Heartburn and frequent tummy aches.
• Less frequent toilet habits (I had to mention it.....sorry!).
• Not being in walking distance of the local shops and school means more driving and less walking.

So how can a few extra pounds and a change in my diet cause so much change within the body? What do I need to do to turn it back round and break the vicious cycle? The vicious cycle of feeling low thus craving high carb foods, feeling a temporary high before crashing back down again even worse than before :-(

In no particular order :

• Small amounts of stress can be beneficial, however, prolonged exaggerated stress can causes alterations in levels of adrenaline and cortisol. Affecting your sleep, fat deposition, blood pressure and long term can be harmful to the body.

The continual cycle of stress is disrupting my sleep. This in turn is disrupting my appetite mechanisms. Excessive amounts of cortisol and adrenaline mean I am in danger of storing more belly fat, blood sugar imbalance, suppressed thyroid function and lowered immune function. POSSIBLE SOLUTION:Using methods to relax such as deep breathing and meditation. Try to follow a set bedtime regime. Avoid stimulants such as coffee and alcohol.

• Extra carbs have slowly crept into my daily eating regime. Instead of my usual brightly coloured fibre filled salads full of variety and flavour, I have had to make do with the odd sandwhich or toast. Eating on the run without preparing means I am eating more quickly and portions have got larger.

The extra carbs have settled nicely around my middle and a muffin top is in danger of appearing! Because of the effect excess carbs have on my blood sugar, more insulin is released into my blood stream turning me from lean mean fat burning machine to a fat storing flux capacitor! (who remembers that film???) POSSIBLE SOLUTION:Begin measuring portions and counting calories for a few days to realign myself to correct portion sizes. Be more watchful for hidden or excess carbs. When consuming carbs make sure they are the whole variety and not refined in anyway.

• More alcohol has founds it's way into my diet. I have been desperately trying to find ways to relax and get away from the stressful situation. Thus it becomes a habit and difficult to break.

For a start the extra calories have contributed to the extra inches. It has also effected my sleep and again the alcohol is basically sugar and this simple form causes massive alterations in blood sugar levels.

This also has a profound effect on my moods as my body is over sensitive to carbs and sugars and this changes my brain chemistry (serotonin and beta-endorphins). Because my brain chemistry is out of kilter I experience wildly fluctuating moods and emotions. From despair to elation in the space of 5 mins! Using carbs and sugar as a way of self-medicating to make myself feel better (sound familiar) and so the cycle continues:-( POSSIBLE SOLUTION:Limit alcohol to special occasions. When drinking it stick to measures make sure it is consumed along side food to slow absorption down.

• Eating more meat, in particular red, such as spaghetti bolognaise, roast dinners, bacon, sausages, venison to name but a few.

Red meat from time to time is fine, as is any meat. However, when eating red meat it is usually a lot higher in fat, therefore lots of calories. Fat has the highest amount of calories per gram and can easily push caloric intakes up. Also along side coffee and alcohol can exacerbate symptoms of heartburn. POSSIBLE SOLUTIONS: Limit red meat to once a week and substitute protein for beans and pulses, eggs and vegetables. Try and eat vegetarian a couple of times a week and eat plenty of fish. Limit coffee and eat smaller portions.

• More salt in my diet through sauces and stocks, breads and cereals.

Relying on more ready meals and sauces means not only extra fats and sugars, but also additives, preservatives and salt! Excess salt can cause bloating. Extra chemicals from the processed foods may bury themselves deep in body fat in the form of toxins - could this explain the extra orange peel? POSSIBLE SOLUTIONS:Avoid all processed foods, including shop bought bread. Plan meals and shopping well in advance and cook from scratch as much as possible. Drink plenty of water to help flush out excess salts and toxins.

• Eating late and not being in control of menu planning to allow sensible late night meals.

Not planning means you will react to hunger! When you are starving hungry and exhausted preparing a nutritious meal late at night is the last thing on your mind. I will eat whatever I can lay my hands on! Good or bad. POSSIBLE SOLUTION:Cook extra the night before or at weekends and freeze perfect portion sizes. Eat a main meal earlier in the day so only a snack is required. Plan the week and have healthy quick options ready. For example an omelette is quick and easy.

• Not having my usual stock cupboards to enable quick healthy meal.

When at home in my normal kitchen and surroundings I know exactly what herbs and ingredients I have to make a super healthy meal. My enormous American fridge freezer is

normally jam packed with fresh fruit and veg, eggs, natural yoghurt's etc. Without this you need to plan and shop daily! POSSIBLE SOLUTIONS:Shop when you need to if space is limited. Again look at your meal plans and make sure you have what you need to hand. Use herbs for flavouring and make extra to freeze for later. Freeze fresh herbs and buy ready prepared frozen veg and fruits. Stock up on tinned pulses and beans. Pick a few fail safe recipes as bases for main dishes.

This has been very insightful for me. Even as a personal trainer with lots of knowledge of nutrition I too can be caught out by circumstances. I am also falling victim to the voice of justification! I can hear myself making excuses for my bad food choices and blaming my circumstances.

But I feel rotten and I know it is ALL MY OWN fault. I can do something about it and I will. Watch this space and join me in my journey back to super health and vitality!

The Best Type of Exercise For Weight Loss - weightlossguru.com - Weight Loss Tips & Advice From Pete Cohen

I often see countless people doing hours and hours of cardio with the hope they will burn fat. What I end up seeing is:

• injuries
• no weight loss
• gradual weight gain
• initial weight loss followed by weight gain
• burn out and frustration
• boredom
• rarely the result that was hoped for
  

As a trainer I am constantly asked what is the best exercise for weight loss and my answer has always been..............resistance training!

The link below explains my point. For long term weight loss and management, for a better physique, for more confidence and less risk of injury get down to the free weights area and get lifting those weights!


The Best Type of Exercise For Weight Loss - weightlossguru.com - Weight Loss Tips & Advice From Pete Cohen

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Are you body smart?

Everyone wants one and let's be honest - we all like the look of a fit, lean and healthy body! But for many of us it seems to remain elusive!

How many times have you decided you are going to start a diet? 'I am going on holiday and I want to lose half a stone' - sounds possible except that holiday is only 2 weeks away! Or how many times have you tried to slip on your fav jeans only to see your love handles creep over the top or the zip not meet at the top?

How many times have you just simply felt tired, whooped, a bit down and not firing on all cylinders?

Quite often we try to work against our bodies - it doesn't want to carry around excess fat and it doesn't want you to starve either. It doesn't want to be ill and then be pumped with drugs to make it better again. Lets us get clever and find out a little more about how and why your body stores fat and what foods we need to keep us healthy.

Ignorance is most definitely not bliss in this instance. You can carry on being ignorant but then you can carry on being either overweight or ill. Simple!

The Natural Food Finder is a free resource for seeking the very best produce available in today's market. It is designed to introduce individuals directly to existing suppliers of naturally healthy, nutrient dense foods across the United Kingdom and Ireland http://www.naturalfoodfinder.co.uk/

So here is my advice. Take control. Learn about what you are eating but more importantly learn about what makes your body work and stay healthy. Once healthy it will find its homeostasis and you will find your healthy weight. Work with it not against it and it will be your lifelong friend and stay with you a very long time.

Take care of your amazing body and it will take care of you,

Jill x

Every breath you take

Every breath you take!

Welcome friends, family, clients and fans to my very first blog!

At time of writing I have done this 274,684,830 times since birth. I do it without thinking and it keeps me alive. It affects my whole body, from my metabolism, mood, appetite, stress levels and posture to name just a few.

So what can I tell you about breathing that could change your life?

Well let me start with the most important things. Using the correct muscles when you breathe will help stabilise your spine from the inside. Breathing correctly will also help calm the nervous system alleviating stress and tension and as well as back, neck and shoulder pain.

How many breaths have you taken since you were born? Click on the link below to find out:

http://health.discovery.com/tools/calculators/beatsbreaths/beatsbreaths.html

Many factors affect are our ability to breathe naturally. Ever looked at a baby sleeping and noticed how their belly gently rises and falls as they breathe? Try it right now! Sit up tall and put one hand on your belly and one on your chest. Now just breathe! What happens to the hands? Does the chest or belly rise? Perhaps both do.

Stress, lifestyle, injury, abdominal problems can all affect our diaphragm function meaning that we breath more shallow. This uses predominantly our chest and neck muscles which explains why the hand on your chest rises more than the hand on your belly. It's because of this that we don’t get enough oxygen because our lungs don't get full. Certain muscles become overactive causing dysfunction, stress and our spines and hips are not properly stabilised during movement.

So how do we learn to breathe again?

In a quiet space lying, sitting or standing place one hand on your belly and one on your chest. As you take a breath in, keep your shoulders and chest still as you push your belly button out. As you exhale gently draw the belly button to the spine. Slow the breaths down and notice how much calmer you instantly feel!

Practise as much as you can and it will soon become natural once again!