Archive for May, 2014

Sample 1 Day Nutrition Plan

The following plan is designed for individuals weighing between 180-200lbs who also exercise for 3 hours per week.

It’s a myth or the sign of a poor nutrition plan that says you must eat plain, bland food in order to lose weight.

 

Breakfast

Almond Porridge

Made with water

80g Scotts Porage Oats

10g Almond butter

20g Crushed Almonds

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Lunch

Pizza turkey and chips

200g Turkey (Uncooked weight)

20g Asda Double Concentrate Tomato Puree

50g Asda chosen for you 30% less fat, medium British Cheese

30g Red onion

20g Red pepper

200g Sweet potato sliced into chips

5g olive oil
Dash of Paprika, sea salt and pepper

Serve with handful of lettuce or spinach

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Dinner

Chicken and Broccoli with a twist

200g Broccoli (uncooked weight)

50g Apetina Light Feta Cheese 10% fat

50g Asda chosen by you sun dried tomatoes

200g Chicken (uncooked weight)

100g Sweet potato sliced into chips

5g olive oil
Dash of Paprika, sea salt and pepper

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Snack

Chocolate Almond Pudding

40g Meridian Almond Butter

25g MyProtein Impact Whey

Stevia if needed

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Add protein powder to Almond butter and stir whilst slowly drizzling water into the mix a small amount at a time. Stop when it reaches a thick consistency and ready to eat.

 

Recipes such as those in this sample Nutrition Plan are added regularly for our members, who have a great selection of nutritious, tasty recipes each day to help them lose weight and get lean.

Please let us know what you thought of our recipes if you decide to try them and any other feedback via our Facebook Page
https://www.facebook.com/BushidoFitnessPeterlee

 

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This is a call to people, male and female, who have struggled to lose weight despite numerous attempts.

People who are finally ready and willing to change their habits and consequently, their health and their body!

We all start out with the will in the world, yet life gets in the way.

We take the kids to school, we go to work, we pick the kids up from school, we finish the housework and chores….bottom of that list is time to look after ourselves and feel great in our own skin.

Life gets in the way and it feels impossible and pointless even trying.

We have all experienced this and I have seen it time and time again in numerous clients.

We’ve all tried to find the solution..

You find a training partner?

They let you down, they have responsibilities too and again life gets in the way.

You attend a fitness class?

Things are going great until one night you are too tired to go, youll just miss tonight and be back again next session? Next session becomes next month, then next year and before you know it you haven’t gone back.

You find a personal trainer?

Great, they work you hard in the gym but you feel like you waste your money by undoing your work in the kitchen?

Online coaching?

We’ve all tried it and ignored the emails from the coach when we’ve had a bad weekend right?

From years of study and experience we have developed a solution.

A solution that can prove invaluable to your success and simply cannot be matched by either competitors or individuals hoping to go it alone.

The simplicity of our programme hides the complexity of calculations, planning and thought behind it.

We’ve done the complicated background work to create a fantastic programme that you simply follow as directed to achieve brilliant results.

It’s a kind of “paint by numbers” programme that cannot fail with the right attitude.

We tell you exactly what to eat, no more calculating, overthinking or confusion. Just dozens of fantastic, nutritious meals.

Like these…

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We design the workouts to suit your fitness level and achieve maximum fat loss. You simply turn up to our motivated group and give 100% in the 3, 60 minute workouts each week.

We track your weekly progress for you.

We provide accountability and that “training partner” you wanted to help keep you motivated.

Following our work with hundreds of clients we have gotten pretty good at eliminating all of the leg work, allowing you to simply follow the plan and lose weight, whilst you get on with all of those daily tasks that we all face as part of our busy lives.

So why should you listen to us?

With vast experience from our four coaches we have helped hundreds of people lose weight, get lean and feel great.

Years of study through University and beyond, working with and learning from some of the best fat loss experts on the planet, as well as being the port of call for other trainers who want to get in shape and improve their knowledge, we are hugely confident in our programme.

As our results show..

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For the equivalent of £2.85 per day you will;

– Meet likeminded, motivated people

– Receive a fat loss nutrition plan specific to you containing convenient recipes

– Attend 12 exciting workouts with our trainers that will maximize fat loss

– Feel great

– Lose weight

– Have more energy to complete your daily tasks

– Be more confident

– Have unlimited access to four fat loss coaches every day for four weeks plus

We regularly assess the competition and improve our services, we will not be beaten on quality, experience or results.

 

If you are seriously ready to change your habits, health and body then we will provide the knowledge, support and guidance you need.

(As our members will confirm) http://bushidofitnessblog.com/2014/03/10/bushido-fitness-testimonial-stacey/

As mentioned all of the above costs as little as £2.85 per day, less than a coffee at most coffee shops.

£80 is our price for initial sign up, we are confident no one can rival our programme at that price.

Subsequent membership price (to reward loyal customers) falls to £60.

This is face to face coaching, we see you, we get to know you and we help you achieve your goals.

However because of this, spaces are limited.

We have a number of groups available to suit all needs, be it attending before the kids wake up or enjoying a workout after work, including a specific beginners group.

Many people worry that they may be too unfit, you haven’t exercised in a while? Nervous?

That’s perfectly normal, in fact that is exactly why we created our beginners group, “Worrier to Warrior”.

– 6am Group
Tuesday, Thursday, Friday

– 9.30am Group

Tuesday, Thursday, Friday

-6pm Group

Monday, Wednesday, Friday

-7.15pm Group

Monday, Wednesday, Friday

– Worrier to Warrior (Beginners group)
7-8pm Tuesday & Thursday

7-8am Saturday

Again, we treat you as a person, not a number, for this reason spaces are limited and sign up for our next start date (26th May) has already begun.

To join our motivated group contact us via

info@bushidofitness.co.uk

or via our Facebook page

https://www.facebook.com/BushidoFitnessPeterlee

Top 5 Diet Treats

Hopefully you are already aware that a “Lifestyle change” is much more successful that a “diet” and that treats can be included without sacrificing results.

Even so, often the foods we enjoy can be highly calorific and it can be difficult to fit into our diet.

Sometimes the feeling of restriction can magnify cravings until you cant function until you have a sugar hit.

There are some hidden gems that can assist however in adding taste to meals without sabotaging results.

5- Dark Chocolate

Anything 70% cocoa and above will reap much more health benefits than its highly processed counterpart.
A good source of Antioxidants aswell as links to lowered blood pressure, it can also act as a natural anti depressant and improve mood and reduce cravings.
A square or two of this should stop you raiding the biscuit cupboard.

4- Almond Butter

Although relatively high calorie Almond butter is full of “good” fats and is guaranteed to put a dampener on any sweet cravings you may have.
Try it spread on sliced apple or mixed with chocolate protein powder with a dash of water for a thick chocolate desert.

3- Zero calorie coffee syrups

Although the “Calorie free” label is up for debate, these do contain minimal calories and can make a huge difference for your taste buds when on a calorie restricted nutrition plan.
There are numerous varieties including Jordans Skinny Syrups, which can be found in some TK Maxx stores or online.

2- Zero Syrups

Available online from The Protein Works, this product can be used on porridge, pancakes, yoghurt and will dramatically improve the taste of your meals without the extra calories. Exactly what you want when looking to drop body fat and lose weight!

 http://www.theproteinworks.com/products/protein-foods/zero-syrups/zero-syrupstm.html

1- Stevia

For those with a sweet tooth this can be a lifesaver when giving up sugar. Stevia is a natural plant extract which not only contains a fraction of the calories of sugar, but is also massively sweeter gram for gram and does not have the same effect on insulin within the body.

Swap it for sugar in your coffee or recipes and you’ll be much more likely to stick to your nutrition plan and achieve great results.

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Realistic Goal Setting

The human body requires certain micronutrients for overall health, digestion, immune system, repair etc.
As a guideline, it is widely agreed that consuming any fewer than 1200kcals daily over a prolonged period, can cause a lack of important micronutrients and in turn result in health issues.

Therefore it is advised to stay away from “crash diets” and such like, that encourage severe under eating.

The issue now then, is that a petite person has a lower BMR than that of a severely overweight individual.

Bearing in mind that a 3500kcal deficit will bring about around 1lb weight loss it is plain to see that it is far easier to safely create that deficit with the larger individual than the smaller.
In fact severely overweight persons can often create larger calorie deficits and therefore lose more weight/body fat safely, without under eating and putting themselves at risk.

The smaller folk, who have a lower BMR and therefore fewer calories with which to work with, should work with a smaller deficit and in turn should expect slower weight loss, with importance on maintaining precious muscle tissue.

Below is an example of what can safely and effectively be achieved by various body types.

Body Type

Weekly Decrease Lbs/Kgs

Obese

2-3lbs
0.9-1.4kgs

Moderately Overweight

1.5-2lbs
0.7-0.9kgs

Average

1-1.5lbs
0.5-0.7kgs

Lean

0.5-1lb
0.2-0.5kgs

Very Lean

0.2-0.5lbs

0.1-0.2kgs

Alan Aragon Research Review, November 2008

Healthy Body Fat Level Guidelines

Women

21.7-33.2%

Men

10.8-21.7%

Kyle UG, et al. Nutrition. 2003 July-Aug;19(7-8):597-604

As demonstrated above, achieving successful and sustainable fat loss requires patience and perseverance.
Depending on your starting point it could take weeks, months or even years to reach your target. You will almost certainly suffer frustrations and set backs along the way.

It is important not to focus solely on the end result and instead enjoy the process or the journey, as you awake each morning feeling leaner and more in control of your body than the previous day.

Plateaus or stalls in weight loss are to be expected.

As body weight reduces over time, so too does BMR, meaning your calorie deficit decreases and in turn weight loss slows. Following successive weeks of a plateau and if there is still significant body fat to lose, it may be necessary to slightly reduce calories and again monitor weight in the following weeks.

As you achieve body fat levels on the lower end of the scale progress will slow, attempting to rush this process can reduce in muscle loss and/or a rebound in the form of binge eating.

Initially in a programme, progress will likely be made quicker than described previously.

Depending how good or bad your diet has been prior to commencing the plan, water weight will be lost along with fat during the first week or two.

This rate of weight loss will not continue and will reach the rates mentioned previously.

Factors in long term weight maintenance 

  • Social support
  • Greater initial weight loss
  • Reduced frequency of snacks
  • Flexible control over intake
  • Self monitoring
  • Coping capacity to handle cravings and apply restraint
  • More confidence and proactivity
  • Stable lifestyle

Elfhag K, Rossner S. Obes Rev. 2005 Feb;6(1):67-85

 

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Accountability can be an intimidating prospect.

Used the correct way however it can dramatically improve performance, output or results in any given field.

It works both ways too, everyone has a better chance of reaching their goals with a good accountability process in place.

As part of improvements weve made to Bushido Fitness, weve even took the step of holding ourselves accountable.

You know that feeling when you phone your bank or a large business to make a complaint, and you’re passed from one person to the next.

You cant get your hands on the person responsible.

No one will take responsibility and you cant hold anyone accountable.

Well with the aim of combating this aswell as giving you all an improved more personal experience on camp, we decided to split the group into smaller groups for each coach to work with.

This now keeps us accountable for our own groups.

This ultimately means that if we don’t do our job, we are accountable.

This has a knock on effect on the programme and means that your coach is now directly responsible for helping you achieve your goals.

Our job is a tricky one since once you’ve paid us, you are not only involved but are vital in producing the end product.

We each take our profession very seriously, it took years of study and tens of thousands of pounds to get here.

If you take your car to a garage you expect a professional job to correct the problem.

You then pick the car up and the job is complete.

When ordering something online, you pay and it lands at your door.

With us however, once you pay for our service/result, that is just the beginning.

For us to complete our work in the way that you, and we expect, we require you’re effort.

You play a huge part in our job.

Just as a good mechanic would never dream of taking your money and not fixing your car (although I’m sure there’s plenty who would), we would never dream of taking payment and not doing our utmost to help you achieve your goals.

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From experience of coaching thousands of clients though, we know that the process is a challenging one.

Motivation will dwindle.

You’ll ask yourself why you signed up or wonder if you really want the results you’ve asked for.

At this point you will make one of two decisions,

a) you’ll decide you DO want the results and you’ll continue making progress.

b) You’ll decide you DON’T want the results bad enough and will drop out. Until a few days or weeks down the line, when you’ve remember why you wanted change in the first place and decide to make a change again.

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We understand this process and have seen it time and time again.

Those who choose option B, will reach that same point again, each and every time they want to change their body.

It will happen, reaching that point is part of the process, but until the day comes when you choose A and work past that, you will be stuck in the same repetitive cycle.

To cut a long story short, this is why we hold you accountable.

You asked us if we could help, probably because you knew you needed assistance to work through this exact problem, and that’s what we aim to do.

It may seem like were being a pain in the neck or hassling you but we know the pitfalls, we can see the warning signs when someone is making progress and when someone is facing a motivation crisis.

Those moments are exactly why you pay us, its our job to help keep you on track and moving towards your goals.

Remember, we ourselves are accountable if we don’t.

For those who really want results this is a great move, we will help you achieve them.

For others it may still be intimidating, but that’s the whole essence of accountability.

There has to be some kind of fear or consequence that helps keep you making progress.

If you feel you are happy and are already at your goal then that is fine, well done.

A conversation with your coach will adapt your goals and create a new focus.

For those that really want change though this should fill you with confidence, although it can be scary, you can trust that we will help to get where you want to be.

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