Client of the Month

For many of us, the Olympics and Paralympics are a tv show piece. But for the athletes, it’s a culmination of years of sacrifice and hard work.

TOKYO 2021

Every four years, for two weeks, the Olympics and shortly after the Paralympics fill a gap in the summer TV schedule. We sit back and enjoy new exciting sports, renewed rivalries and classic show pieces such as the 100m track finals. We become patriotic, drape flags around the house and feel proud when an athlete from our country wins a medal. The press become nationalistic and new faces appear on the front of papers. Suddenly, unknown athletes become household names.

But for many of these athletes, finally being allowed to compete in July and August as Olympians and Paralympians has completed an almost impossible journey of uncertainty, anguish, frustration and elation.

THE COVID OLYMPICS

In April 2020, the IOC announced the postponement of the Olympic and Paralympic Tokyo 2020 Games till 2021. Even then, there was doubt as to whether the Games would go ahead.

This was a huge hammer blow for the athletes who have trained for many years to compete at these Games

These dedicated amazing people gave up careers, relationships and more too fulfil dreams of competing and winning at the highest level. The delay and possible cancellation of the Games would have brought heartache, disappointment and depression too many athletes.

We know that exercise helps fight depression. But this was different. Your life goal being taking away through no ones direct fault. That’s a hard bitter pill to take!

But as any athlete at the top fo their game knows, perseverance is what makes champions. So, with the belief that the Games would happen, these extraordinary people delayed their peak and trained for another year, even with the uncertainty that the Games may never happen.

HOME TRAINING

Restricted to their houses, no access to gyms or training centres, lack of competition, no coaching, they persevered with daily training, some training two to three times every single day in their homes.

And finally, in March 2021, the Tokyo Olympic and Paralympic Games were given the green light. No spectators were allowed due to Covid-19 restrictions, but the Games were happening.

After the heartbreak a year earlier, the athletes would finally get their chance to compete.

What stands Olympians and Paralympians out from the rest of us is their positive enthusiastic determined outlook on life. These people never give up. They continue to work hard. They are patient, tough, focussed and see opportunities instead of obstacles. That is why many former Olympians and Paralympians go on to be successful in other areas of life after their athletic careers.

My respect for these extraordinary human beings is unparalleled. On of my favourite authors, Napoleon Hill quoted “Victory is always possible for the person who refuses to stop fighting.” Franklin D Roosevelt said “If we attack our problems with determination we shall succeed”.

It is the size of one’s will which determines success. And to watch these amazing people perform at the top of their game after the hammer blow of the postponement shows more than athletic achievement. It told me that success is achieved by ordinary people with extraordinary determination.

2020 Olympic results

2020 Paralympic results

 

In January 2021, Winston set a target to lose 10kgs! If he achieved this by June, I would honour him with client of the month June 2021.

Winston’s aim is to reduce his BMI from 37 to below 30. That would still scale him in the overweight category but Winston is a stocky guy and a BMI in the normal range would see him having to drop his weight below 80kgs. Completely unrealistic and unhealthy!

Rugby players and rowers are examples of taking the BMI with a pinch of salt. These people are often categorised as overweight or obese on the BMI scale due to their muscle mass. Always take body type into account when using the BMI scale.

Winston’s overall goal is 95kgs. He has lost 10kgs in the first six months which has seen his BMI reduce to 34. Still a way to go but he’s on track.

How has Winston managed his 10kg weight loss to become June 2021 client of the month?

TRAINING

Winston committed to three sessions per week at the start of 2021. Every Monday, Wednesday and Friday at 0700. He turned up every session with his training partner Rich, and despite some very cold icy dark mornings when the duvet felt too good to leave, he was at the studio ready to train!

Training consists of alternating the exercise sessions:

• weight training
• cardio/circuits

The immediate weight loss was quick with Winston shedding 4kgs in the space of 6 weeks. He then hit a wall and stayed at 114kgs until Easter, despite improvements in strength, aerobic fitness and mobility.

EASTER

After Easter, we added an extra dimension. I suggested he counted his calories using the MyFitnessPal app to have a measurement of daily calorie consumption. The app also shows the breakdown of macro nutrients which in Winston’s case, predominantly came from refined processed sugars.

Winston was consuming 200 calories a day more than the amount recommended for his activity levels and the majority of these calories were coming from empty calories.

To initiate a healthy eating plan, we targeted 2200 calories per day for Winston with a limit on refined sugars, alcohol and processed foods. After a few days, he was making healthy choices about food. Out went the Double Decker chocolate bars, crisps, Kit Kats, chocolate digestives and alcohol. An increase consumption of whole foods and plant-base meals including meat-free days became the norm.

SPRING

Following a calorie controlled diet is an excellent tool for a short-term weight loss strategy but unsustainable for long term weight management. Sooner or later, everyone reverts back to their old unhealthy ways.

However, over the course of the next few weeks, Winston dropped his weight another 6kgs to earn the June 2021 client of the month. He stuck with the plan and kept going. The added frequent check-up from his personal trainer ensured he remained on course!

SUMMER

Moving into summer, Winston is eating a whole grain plant-base diet with a maximum 2-3 meat days per week. The meat days are to be sourced from local organic and sustainable methods of farming and fishing.

All processed meats are out including ham, bacon, sausages, hamburgers (unless homemade from organic meat), fish fingers and any other form of processed meats.

All dairy is off the menu. Milk and dairy products are the top source of saturated fat contributing to heart disease, type 2 diabetes, Alzheimer’s and several cancers including breast, ovarian and prostate. These artery clogging foods contain bad cholesterol. Cheese is especially bad for weight management.

LACTASE

Lactase is an enzyme that breaks down lactose, the sugar found in breast milk and dairy products. The LCT gene is responsible for providing instructions to help digest lactose.

After the age of five, humans loose the ability to break down lactose. Lactose intolerance is common affecting many people. Symptoms include an upset stomach, diarrhoea, gas and difficulty breathing.

On the menu is lots of leaves, vegetables, fruit, nuts, seeds and whole grains. As mentioned before, meat is 2-3 meals per week and bought organically to limit contamination from pesticides and antibiotics and ensuring good farming practices.

GOUT

Winston suffers from Gout attacks.

Gout is a sudden swelling in the joints which causes severe pain. Hyperuricemia is an excess of uric acid in blood and is the leading cause of gout. Attacks happen when irate crystals accumulate in your joint, causing inflammation and intense pain.

Normally, uric acid dissolves in your blood and passes through your kidneys into your urine. With Gout, the body either produces too much uric acid or your kidneys excrete too little uric acid. When this happens, uric acid can build up, forming sharp needlelike rate crystals in a joint or surrounding tissue causing immense pain, inflammation and swelling.

The foods that trigger Gout attacks are foods with Purines which are found in red and organ meats, anchovies, sardines, mussels, scallops, trout and tuna. Alcohol, especially beer and fruit drinks can promote high levels of uric acid.

One of the benefits to eating a diet rich in fruits, vegetables, whole grains and lowering your dairy intake is reducing the frequency of gout attacks.

RISK FACTORS FOR GOUT:

• red meat and organ meat
• shellfish
• fruit sugary drinks
• alcohol
• overweight / obesity
• high blood pressure
• diabetes
• aspirin, thiazide, diuretics, angiotensin-converting enzyme (ACE) inhibitors and beta blockers
• family history of gout
• men tend to have higher levels of uric acid and suffer from gout more (30-50 age most common)
• menopause
• recent surgery or trauma

As Winston improves his fitness and reduces his weight, his Gout attacks are receding. He has experienced fewer attacks in the first 6 months of 2021 compared with the previous 6 months.

WHOLE GRAIN PLANT-BASE FLEXITARIAN DIET

I have had tremendous success with clients following this. No longer do you have to count calories, restrict carbohydrates or consume dietary supplements.

Eating a whole grain plant base flexitarian diet will enable the body to utilise every single calorie to build a healthy body and nourish and energise you.

Winston has embraced this simplistic effective concept as he pushes towards his goal. It’s a great feeling when your stomach is full of healthy foods as your body positively changes shape.

REMEMBER: A calorie is not a calorie. Eat real food and move. It’s a rewarding experience.

Keep looking out for future blogs on updates  of Winston’s success.

Good luck Winston. You’ll need a new wardrobe soon!

I dedicate the May 2021 client of the month to the NHS and the support workers and volunteers who have helped us move closer to ending this pandemic.

It’s been over a year since the beginning of the pandemic and we may finally be getting to grips with Covid-19.

In the UK, the NHS have performed a logistical miracle by vaccinating millions of people thus saving many lives.

THE NHS

Since the start of the pandemic, Covid-19 has claimed over 120,000 deaths in the UK.

But good news is on the way with the biggest vaccination programme ever undertaken by the National Health Service. The government, dentists, nurses, doctors, volunteers, the private sector the military and other health professionals have undergone the task to help immunise the country.

As a result, the UK is leading the way in Europe with it’s Covid-19 vaccinations programme.

The vaccination programme in the UK has been a huge success. Most of the under 30’s will have had at least one jab before the end of June with over half the population receiving both jabs.

HOW WE CAN HELP

It is no secret that many people severely affected by the disease have underlying health conditions, are overweight and unfit. So how can you help yourself in the fight against Covid-19.

EXERCISE & FOOD

By exercising daily and eating a healthy diet, you can help yourself and keep the hospital beds free for people with other health issues.

This is a good opportunity to start an exercise regime, halt snacking between meals, eat healthy natural wholesome foods and only consume your daily calorie allowance.

By keeping fit, strong and lean, you are helping yourself and others.

SLEEPING

Think about how much rest, relaxation and sleep you are currently getting. Is it enough?

An adult should be sleeping between 7 and 9 hours per night.

When you sleep, your body rejuvenates. Your immune system is strengthened as your body repairs damage caused during the day.

Growth and stress hormones are positively affected and your cardiovascular health is improved. This helps to lower blood pressure and improve breathing.

Sleep deprivation increases risk of obesity, diabetes, depression and weight gain. Turn off laptops, phones, tv’s and other blue light appliances before going to bed. Avoid caffeine after midday, eating late and exercising in the evening.

Instead, read a book, meditate, listen to relaxing music and do some light yoga exercises.

And ensure you get a good night’s sleep before your Covid-19 vaccine. Adequate sleep is an important factor in the strength of the immune system.

YOGA

Set aside some time each day for yoga.

Yoga has many health benefits including helping you to relax and sleep better.

There are many free beginners videos to watch on platforms such as youtube. Adrienne Mishler provides videos for all levels of yoga. There are many more fantastic instructors on other social media platforms too.

CLIENT OF THE MONTH

The UK’s vaccination programme has been a huge success in the fight against Covid-19.

It is an amazing achievement that so many adults have been vaccinated. Only 3 other countries with a population of one million or more have vaccinated more people (UAE, Israel and Bahrain).

Public Health England estimated that 14,000 deaths had been averted in people age 60 or older by the end of May as a direct effect of being vaccinated.

This can be attributed from the leadership of the government and local healthcare delivery.

The focus of the design programme involves hospitals, general practices, mass vaccination centres and pharmacies.

This has been supported by the efficiency of a well-functioning sourcing and distributing system helped by the military.

The NHS, local government, volunteers, community and faith leaders, the private sector and many others have played a supporting role in the success of the rollout.

We must also help by keeping ourselves safe, adhering to Covid rules and becoming fit and healthy.

Help the NHS, our May 2021 client of the month to embark on restoring non-covid services by looking after yourself.

TIPS TO HELP SUPPORT YOUR IMMUNE SYSTEM

• GET FIT
• LIFT WEIGHTS
• DO YOGA
• MEDITATE
• EAT NATURAL FOODS
• SLEEP 7-9 HOURS EACH NIGHT
• INTERMITTENT FAST
• STAY SAFE

 

 

Spring has officially sprung – and April 2021 Client of the Month Alex has followed suit by fully immersing himself in a new lifestyle of health and fitness. Having previously struggled to get into the training groove, Alex has overcome long working hours, the stress of working for a large company and the addition of a new family member to truly rise to the occasion and become the latest Client of the Month.

Before the first lockdown, Alex would find that every time he hit his stride with his training, something would knock him off-course, causing his health and fitness levels to diminish and his weight to gradually increase. However, the first lockdown gave Alex the opportunity to change his working habits, enabling him to find a better work-life balance and spend more time with his family. This has given his health and wellbeing a significant boost.

ALEX’S SECRET

“Lockdown meant that I was furloughed for six months. I not only used this time to get in shape, but I also had the added bonus of being able to see more of my family. When lockdown restrictions began to ease, my company insisted on business as usual. However, after the second lockdown, things began to change. Now, my company only requires me to go into the office twice a week, which means that I can spend more time with my family and friends – and I can focus more on my health. Ironically, I’m actually working better and faster. My energy levels are high throughout the day and I’m happier too, which has made me more productive. I’ve created new working systems, which has increased efficiency,” says Alex.

With Alex’s newfound spare time burning a hole in his running shoes, he was able to set multiple personal bests in his squats, deadlifts, bench press and his 10k run. He was even able to break his 2,000 metre personal best on the Concept2 rowing machine.

“Every day I turn up. I turn up for my family, my job and my training. There is no secret. Just repetition,” Alex says. “I also took note from Tony’s New Year blog and followed his dos and don’ts for a healthy year. This set me on track to lose those final few pounds, which is great, as I wanted to be a Client of the Month before my birthday in July.”

Well, Alex officially smashed that goal! But what about the 18 pounds of weight loss that he also achieved? “Well, the repetition of training everyday (even if it’s just for 20 minutes) is responsible for putting a big dent in losing the excess weight. But I’m also preparing proper fresh food at home and not just eating ready-made snacks from coffee shops and petrol stations,” explains Alex. “It’s amazing how quickly the changes happened. I thought it would take years to lose weight and get fit – but it’s literally turned around in a few weeks. You can actually feel the differences daily.”

KEEPING BELIEF IN THE PROCESS

What a recipe for success! I’ve often heard it mentioned that a successful person must just be ‘lucky’ and ‘naturally talented’. However, what most people don’t see is the amount of times a successful individual fails before they attain their goal – and Alex is the perfect example of this. He’s been struggling with weight issues and stress for years. However, he kept his belief in himself and turned up every single day after lockdown, chipping away at his goal with daily exercise. And now, in a matter of just over a year, Alex has fulfilled his goal.

NEVER SAY NEVER

“Winners don’t quit and quitters don’t win” – it’s a common saying, but it definitely rings true in Alex’s situation. Alex continues to work out every day and enjoy the benefits of a healthy lifestyle. One of the things Alex didn’t mention is that he counts his calories, limiting himself to under 2,500 calories per day. This is a reduction of over 500 calories from when he was overfilling his plate.

Alex truly represents another fantastic success story in this time of uncertainty. He’s already made a great achievement, but he still continues to shed the pounds as he replaces TV ready meal dinners with real, wholesome food.

In fact, as I was finishing up this blog, Alex happened to send a text with a new 2,000 metre personal best on the rowing machine. Is there no end to his success? Let’s hope not. Keep up the excellent work, sir!