100kgs of sugar in your diet! How much do you consume?

One of the key aspects of Metabolic Precision is consuming calorie free beverages, unless it is a liquid meal. So we ditched all the soft drinks, cordials, and sugary teas & coffees and replaced with calorie free beverages such as water, diet soft drinks, herbal teas, coffee etc. Just this simple step can see you losing kilos of unwanted fat. When asked to do a presentation last week at a big call centre in the city, we did a talk on 5 simple steps to burn fat at your desk this is one that we spoke about. When researching and preparing we did some calculations on just how much sugar some people are consuming and the results were quite amazing. (Well quite frightening actually)

For a person that drinks two cups of coffee a day with just 2 teaspoons of sugar in each over a year’s period they will consume 7.28 kgs of sugar.

For someone who drinks 1 x 600ml cola, lemonade, energy drink or any full sugar beverage per day 365 days of the year they are looking at 24.45 kgs of sugar

Quite amazing isn’t it, now let’s take a look at someone, and I know you people are out there who have the following – 3 teaspoons of sugar on their Wheat Bix, 2 teaspoons sugar in morning coffee, 600ml coke at lunch, another coffee 2 sugars in afternoon, another 600ml coke with dinner, cup of tea 2 sugars after dinner, then on the weekend drink 10-15 rum and cokes that’s 1.85 kgs of sugar per week 96.2 kgs of sugar per year.  Let’s say they do that over a 10 year period. We are looking at just short of 1 Tonne of sugar, and I didn’t include cakes, lollies, biscuits, and chocolate bars.

So you can see by looking at these figures you can cut a stack of unneeded calories out of your diet by cutting sugar out or going for the sweetener instead of the sugar.

Now in saying this sugar is not all bad and in fact it plays a very important role in your diet. Under the right circumstance for some people, small amounts of sugar and sugar-containing foods consumed at the right time can actually speed results from exercise. That is, when consumed before and immediately after an intense workout, sugar-containing foods serve to restore blood glucose/insulin levels, speed muscle energy restoration and recovery.

Board of Achievement

Diana Bowyer – 85kg deadlift, 38.5 bench

Sonya McClure – 32kgs Bench x 4

Talia Campbell – 65 kg Squat

More PB’s published next week

Coffee drinkers beware

I love a good coffee, flat white, cappuccino, short black, macchiato, and piccolo they all play important part of my life. I believe it’s a drink that brings people together, how many times do you say we should meet up for a coffee, or Let’s arrange to meet up. Do you drink coffee?  Today I’m going to unravel the truth behind the delicious beverage.

I often hear people say that they are cutting down on coffee; they say things like I try to only have one per day or I drink a fair bit of coffee but I’m cutting back. This is because we are told that coffee is no good for us when it fact coffee will help you lose fat and can reduce the risk of type 2 diabetes. Read the following article from Dr Paul Cribb from Metabolic Precision.

Coffee is the world’s favourite beverage. Just about everyone enjoys its socializing attributes. Gym-junkies the world-over love their pre-workout shot for its reliability to provide a boost in focus and energy. For me, nothing beats that early-morning cup (or two!) It’s a ritual I just can’t do without. Either way, coffee is a big part of modern life but for years we’ve been told to avoid the stuff due its ill-effects to health. I’ve heard coffee blamed for everything from heart problems to strokes and even cellulite.

The fact is, there isn’t one shred of science-based evidence that links coffee to any of these. In fact, an ever-growing amount of scientific research now supports an unlikely concept.

Coffee is good for you. Very good for you.  

To understand why coffee consumption actually promotes better health for most people, requires a little info about the hormone insulin. Secreted by the pancreas, the presence of this hormone in the blood stream is intimately involved in nutrient uptake into cells, regulation of key growth factors in tissues and it also influences what fuel our body utilizes (burns) for energy. These are the reasons why healthy insulin metabolism is the cornerstone of building a lean, healthy body that excels in any type of athletic performance.   

When insulin metabolism is “efficient” every other aspect of health falls into place; more energy, faster recovery from exercise and fat loss becomes much easier. Conversely, poor insulin metabolism sets us up for (adult-onset) diabetes – an illness that destroys quality of life and shortens lifespan but affects up to 40% of the adult population in Australia and North America.

A few years ago, several long-term studies on large populations in Europe confirmed that coffee has a remarkable, beneficial effect on insulin metabolism. These investigations where extensive and the results were crystal clear. For instance, the first was an 8 year study completed on 900 adults and it showed that regular coffee consumption reduces the risk for type-2 diabetes by a whopping 60%. Another study involved an even larger group and reported that heavy coffee drinkers (8 or more cups a day!) are half as likely to develop diabetes as people who consume two cups or less a day.

These controversial results sparked research groups all over the world to try to replicate or refute these findings. Recently, several other research institutes have completed and published data that indicate regular coffee consumption promotes healthy insulin metabolism.

How does coffee improve insulin metabolism and fat loss?

Coffee’s beneficial effect appears to reside in its ability to slow carbohydrate release into the bloodstream after a meal. This has a favourable affect on plasma glucose and insulin responses, as well as gastrointestinal hormone profiles, all of which promote more efficient metabolism of fat over the long term. Interestingly, this response has been observed with both caffeinated and de-caff’ coffee.  
 
Therefore, a cup of coffee after a meal appears to be a great strategy that promotes a lower, steadier blood sugar response which is conducive to fat metabolism. A cup of coffee after your meals may help promote a hormonal response that makes fat loss easier.
 
Caffeine is coffee’s best known active ingredient, but it’s not the only one. Coffee contains substantial amounts of magnesium, niacin, potassium, polyphenols and other antioxidants such as tocopherol (vitamin E). Scientists still aren’t sure exactly how coffee provides its beneficial effect on the metabolism. It maybe coffee’s unique spectrum of vitamins, minerals and polyphenols that provide the improvement in insulin metabolism.

How much coffee do you need to consume? 

Based on all the information we have available, it generally appears as though drinking at least two cups of coffee a day will be beneficial. However, four cups a day appears to be a research-based recommendation to lower the risk of type 2-diabetes. How’s that for a bell-ringer; to improve your health, drink more coffee, not less!

The bottom line is, the research shows that coffee (both caffeinated & decaff’) does not adversely affect health in most people. Regular consumption actually provides a very important health benefit – it lowers and sustains the blood glucose response of meals by slowing the gastric emptying of food from the stomach. Due to its beneficial effects on insulin metabolism, coffee consumption after a meal is now considered a therapeutic intervention for type-2 diabetics. Not bad for a beverage considered by some to be a completely evil, direct descendant from Hell’s kitchen – sorry Gordon, no pun intended!  

References
  
Diabetes Care Nov, 2007.  
American Journal of Epidemiology, 2006.   
American Journal of Clinical Nutrition, Sept 2004.

 

 

Board of achievement

Duncan Elliot – 105kgs squat, 300kg leg press, 85kg bench, 6 chins

Jacq Mc Donald – 85 Kgs Deadlift x 4

Meryn Harpley – 40kgs Bench

The new studio is here!! Well almost….

We are only 11 days away from realising step 1 of our dream to make Brisbane the sexiest city in the world. Just after Easter, on May 2nd, when all of our tummies are full of chocolate, the first UBody Transformations Studio will be open for business. This has been a long time coming for UBody directors Clint and Dave and we are so excited to be able to step out and step up as THE personal training studio that will help the people of Brisbane realise their health and fitness goals!

From the very outset UBody has made it very clear that this studio will be built on a foundation of success, integrity and a genuine desire to help our clients achieve their goals and “live in the body of their dreams!” Our holistic approach to exercise and nutrition means that our clients and trainers receive the very best service and systems guaranteeing them success.

The new address of the studio is 1/14 Merivale St, South Brisbane, just a short trip from our current location in Spring Hill. With this change in location comes a change for our trainers, our Brand and the ability to service our clients. The sole purpose of the UBody studio is to allow like minded trainers to step up their level of service and help a much greater range of people with a far superior product, the Metabolic Precision 12 week challenge. For those of you that have done one or more of these challenges you will know what I am talking about!

We now ask that you, our trusted and loyal clients help us to move forward as a leader in the fitness industry. We have spent our days and nights dreaming about this opportunity and now it is upon us! We want as many people as possible to participate in the next 12 week challenge, we have gained much interest from the South Brisbane area but want to help as many of your friends, family members, co-workers and neighbours experience the fantastic results that you all have been enjoying. If there is anyone that comes to mind that you believe would benefit from the services that UBody provides, whether it be for personal training, group training, nutrition information or group/corporate information sessions then please let either Clint or Dave know asap!! The next challenge starts soon and we don’t want any one to miss out!

Just email David Richter at richterscalept@gmail.com or call on 0411496370

 Clint Morgan candoclint@gmail.com or call on 0404098415

All the best The team at UBody Transformations

Congratulations! What a challenge

12 weeks have almost come to an end, after our last ICE session on Saturday of course! Then we take a week’s break from strength training and the intense exercise, this is an important part of the program so please refrain from doing anything too strenuous. If you are heading along to any of the UBooty Camps next week, I hate to say it but try to “take it easy”.  Myself and the trainers will “do our best” to refrain from doing anything too intense, but I can’t promise anything… We have all come a long way and now have implemented MP into our lifestyles; this is our new way of living and it needs to be maintained even if we are not training. Yes you still need 6 meals, yes they all need to metabolically precise, no you don’t start having coco pops for breakfast again. You don’t want to undo 12 weeks of hard yakka and be back where you started.  Now is the time to have a look at your goals, were they achieved? If yes congratulation it’s time to celebrate and now start thinking of the next goal; are you where you need to be? Is there more weight to lose, more muscle to gain?  And if you didn’t quite reach your goal congratulations also you have made huge improvements, and you are still on track and working towards that goal. Goals in life don’t always turn out exactly as planned, look at how far you have come and then recalculate at that rate how long it will take to realistically reach your goals. Yes reaching your goals is important, but what is more important is constantly reassessing and re-evaluating so you can move on, full steam ahead and not give up until you have achieved it. It may take another few weeks, months, or maybe even another year. You only fail to achieve a goal when you give up!!

Here is a wrap up of what you have learnt and achieved over the 12 week program;

• How to construct fast delicious metabolically precise meals
• How to make food work for you
• How to use the right type and amount of physical activity to shape the body of your dreams
• Create the right environment at home and the office
• Metabolic Timing – Eating the right foods at the right times to increase results from exercise by 400%
• How to make some kick ass salads that put the old lettuce, tomato and onion to shame
• Make huge strength gains on all your lift
• Make you much stronger, leaner, faster, and fitter than the next guy
• Destroyed a heap of myths you may have had about nutrition and exercise, (like you need to exercise for a certain amount of time to tap into fat stores) B.S.
• Constructed the correct metabolism for long lasting change
• Amazed yourself with your achievement’s a time and time again
• Had a heap of fun
• Made some new friends
• Ate like the healthiest people on earth
• Ate more food than you thought humanly possible
• Got out of your comfort zone several times
• Told your trainer you hated him at least once
• Thoroughly enjoyed red wine, dark chocolate and coffee GUILT FREE!

 

These are just a few of the great things I got out of the challenge, and I am sure you did too; I had a heap of fun and am very grateful to have such a great group of clients. Thanks to you all for your support. I can’t wait for the next one its going to be even bigger and better.  If you would like to find out more about the next challenge or secure your spot please contact me ASAP as spots are limited.

Don’t settle for second breast

A few weeks ago I discovered chicken thighs and just how delicious they are, so juicy, tender and succulent. All these years I have only really eaten the breast and when discussing this with clients of mine some argued that yes thighs are tasty they are also full of fat and bad for you. Turns out they are actually a lot better than you may think. You will find this article of Shar Sault’s from Metabolic Precision very interesting. Follow the link at the bottom of this post 

Board of Achievement

Jacq McDonald – Hit 70kgs on squat after only 12 weeks of doing them

Brooke Tardy – Always lifting heavy

Sonya McClure – After a horrific injury is now benching more than ever

Rob Ramilo – Smashed his first chin up. Many more to come

 <http://metabolicprecision.com/CampaignProcess.aspx?A=Link&VID=4422205&KID=129798&LID=344431&O=http%3a%2f%2fwww.metabolicprecision.com%2fCustomContentRetrieve.aspx%3fID%3d813714%26A%3dSearchResult%26SearchID%3d1274217%26ObjectID%3d813714%26ObjectType%3d35

New studio “Ultimate Body Transformation”

So those of you who are clients of mine have heard about Ultimate Body Transformations or as the cool kids say “UBody”. Those of you that are unaware its a new personal training studio that myself and David Richter will be opening in South Brisbane/West End in just a few short weeks time. There has been much anticipation as to when the open date would be. It turns out the whole lease signing, purchasing equipment, uniforms, insurance etc is a lengthy and challenging process but it has been a great learning experience for Dave and me.  All that said we are proud to announce that the studio will be opened on or shortly before the 2^nd May 2011. It’s funny that it worked out to be this date as about 6 months ago Dave and I sat down and set a goal to open a studio on or before.. Then we just plucked a date out of fresh air and it happened to be 1^st May 2011. I have said that date to myself and various people a hundred times (the power of goal setting right).

It’s very exciting and we are looking forward to you helping us to achieve our goal of making Brisbane the sexiest city in the world.  We want to create a fun filled, energized environment, a place to hang out with likeminded people all on the same mission of creating the body of their dreams. 

We have a total of six trainers that are all on the same page and will be working as a team to help you achieve your goals. There will be three MP challenges per year, the first of which will start at the end of May, UBody studio will have a much bigger focus on the Metabolic Precision program, as we know from experience that this is the by far the best program for all our clients to achieve their health & fitness goals no matter what that goal may be and whatever age, size or shape you may be. The result so far for our clients have been amazing and we want to spread the word and help as many people in Australia to achieve the same results.  We will be launching USupport  a new service that UBody will provide as a support network teaching the Metabolic Precision principles and providing ongoing support, accountability , exercise, and nutrition education that people can participate in for as little as 29.95 per week.

So much fun stuff on the horizon that we will keep you updated on including a new website, and the NEW ‘Ultimate U Challenge’ where there will be cash and prizes for the best performed and most transformed persons.

Boot Camps will remain at the same times for now but will now be called UBooty Camps, and we will add more groups at more locations around Brisbane in the near future.

Very exciting times, if you have any questions please contact me on details below. I look forward to seeing you training at the new studio.

Board of Achievement

Duncan Elliott – 90kg x 4 Squat

Mat McKenzie – 90kgs Bench x 4

Sonia Giovanetti – Huge effort at ICE on Tuesday

The power of positive energy

Today I realised the power of positive thinking in the gym, I have heard it all before, many people talk about lifting weights being a mental thing. I much agree with them as I have had clients come to sessions fuming about something happening in the office or with the wife. Saying “don’t talk to me Clint just make it heavy and ill lift it”, and they do. They get in there and smash out heavier, more reps than ever before. I have seen it go the other way too many times. Where something may be on your mind, you’re not focused on the task at hand and you just don’t perform as well as you know you can.

My last few sessions had been like this. I had been training terribly, missing reps, bad technique, I was all over the shop and I couldn’t understand why, I was actually dreading training, and I normally love training. I mean it’s my life and career. Funny thing it wasn’t only me, my training partner Dave had been training the same and we are “The Trainers”.  Today I realised that something had to change, this couldn’t carry on. I missed my friend’s Mr Barbell & Mrs Power rack, and I didn’t like the feeling of not getting my reps and not looking forward to my sessions. So I looked at what I had been doing. What had changed? Aha!! A light bulb moment. Clint you’re looking at the weights in a negative way, your whole weight session is a negative experience. Even before I had walked into the door of the gym I was thinking, crap its heavy, I am tired, I haven’t had enough recovery, its going to be a tough session and tough they were. We put off each set till the last minute, used all the stall tactics that we know too well, the ones we have seen used on us a million times from clients…. I need a drink; I have to go to the toilet, re chalking, talking, stalling etc. When lifting, thoughts like I hope I don’t miss this, this is so heavy, don’t hurt yourself Clint were in my head…

That’s no how you eat porridge!! If I was going to change the workouts I had to change my attitude, the weights weren’t going to get any lighter so I had to evaluate my thoughts.  My self talk was killing me so it had to change. I went into the gym looking at the weight now in a positive way, I can lift you, and this is easy… As Ronnie Coleman would say “its light weight baby!” I didn’t waste time between my warm up and work set; I thought I can do this, Clint your strong. I got in and I lifted the best I had ever lifted. Dave was the same and after some encouragement, “Dave this is easy”. Some motivational PT encouragement he got in got fired up and lifted the best yet as well. High fives, yeeoowws, yeehaa’s yippee’s you name it we were yelling them, there was an amazing energy in the room and it all came from within…Before we knew it the session was finished and in record time, stronger than ever and I felt great about the workout and now can’t wait to see what I can lift next week.

Point of the story my friends is your attitude towards everything makes a big difference, the way you look at yourself and talk to yourself makes a big difference. Henry Ford said “Those who believe they can do something and those who believe they can’t are both right.”  You don’t want to concentrate or think about what you can’t do, your thoughts should be; how can I do this? Words and thoughts are very powerful things. The person that you listen to most in life is yourself so wouldn’t you think that the way you talk to yourself is very important? Majority of people have negatives thoughts about themselves on a regular basis, putting themselves down, I am hopeless, I am not worthy, I can’t do this. We need to change them to positive thoughts, I am worthy, I am healthy, fit and strong,  I am confident, I am happy and always loving life, I am unstoppable, I am always living my dream, I am passionate, I am successful, I am worthy of all my goals and dreams. A simple practice that you can put into your life to change that self talk and something that I do on a daily basis is every morning as soon as you wake and at night right before you go to bed read the above list of affirmations out loud confidently to yourself in front of the mirror. Give it a go the results are astonishing.

So this week Dave, Leon & I make the achievement board, some big achievements by all this week and a special mention to Talia, her goal was to do five chins by the end of the challenge and four weeks out she hit that goal. Well done Talia and well done boys some good lifting, cheers to the next few weeks of solid strength and training.

 

 

Board of Achievement

David Richter – Squat 127.5 x 4

Leon Van Den Berg – Squat 85 x 5

Clint Morgan – Squat 127.5 x 4

Talia Campbell – 5 chins – Smashing her goal 3 weeks earlier than expected

Time to crank it up

It’s time to crank it up a notch, actually make that a few notches. It’s really come around quickly, can you believe only four weeks out from the end of the challenge. They do say, time flies when you’re having fun. Let me ask you a quick question. Have you been playing full out? Have you been giving it your all? If yes then congratulations you are sure to have some outstanding results. If you said no than that’s ok too, as it’s never too late to get on that train, stoke the coals and go full steam ahead. You now have a very good idea of what needs to be done to achieve great results, MP has given you those tools, it’s now time to take a look at what you’re doing and just do a little bit more each day, run that little bit harder, lift that little bit heavier, push just a little bit longer. Don’t be wasting your time by only putting in less than full efforts, training only takes up 2% of your week so doesn’t it make sense to make the most of that time allocated?

The next four weeks is the money end of the challenge, training is the heaviest it’s ever been, most are now doing three ICE sessions per week and this can be taxing on the body, you will also feel great, alive and full of energy. Your nutrition is now more important than ever, your body is getting worked, it’s a fat burning machine, it’s a very high powered vehicle, and you need to be fuelling it with the best fuels. Make the wrong choices here and it may derail your progress, you won’t make it to the finish line. Think of it as if you are an F1 race car, you wouldn’t run that that on dodgy ethanol fuel from the Matilda service stations (sorry Matilda) would you? You would use the best Premium, high octane fuel you could find. If you’re eating five meals increase to six, if you’re eating six increase to seven. I know I sound like a broken record on this one but I’ll say it again…. More vegetable, a heap more vegetables, I can’t stress the importance enough of the increase in your low energy carbohydrates at every meal.

Remember every time you eat is a step closer toward your goals, a missed meals is a step further away.

Go hard guys I know you can do it! If you need help with anything please give me a yell. See you in the gym.

Board of achievement

Nicole & Rob Ramilo – Vey consistent training, and a huge effort at Tuesday Boot Camp

Jacq McDonald – 57.5 squats, 50kgs split squats.. Strong!!

A Scam Exposed

I pulled out of my driveway yesterday behind a bus and on the back of the bus was a stop smoking sign. It was quite disturbing, it said “$16 a pack isn’t all smokers cough up” below it was a photo of an average looking guy coughing up blood onto a handkerchief.  It goes to show that a smoker really is a ticking time bomb ready to go off. It could be any minute, and you don’t need to be that old either. So here is one of my favourite blogs, maybe the message can get through this time, if you’re a non smoker congratulations maybe you could forward onto a loved one that still puffs away.

A Scam Exposed

Let’s pretend I was to offer you a pill that is highly addictive. You become addicted straight away, and you may remain so for the rest of your life.  I’ll give you the first pill for nothing, but then I’ll start to charge you. I should warn you though it will be expensive, but whatever the cost you will find the money. You have a 50% chance of dying as a direct result of your addiction. You will become more lethargic, suffer loss of breath and become less resistant to all types of diseases. Bad breath, stained teeth, coughing and wheezing are all side effects. It will not only affect you physically but it may attack your nervous system undermining your confidence and self respect. You; a strong, intelligent, attractive human being will end up despising yourself for being a slave to something that you detest and ironically the more the drug destroys you the more you feel like you need it. By the way it tastes awful. What are the advantages? What will the drug do for you? Absolutely nothing, not a single thing, it won’t even give you a high. Any takers? No? Guessed what I’m talking about…….That’s right. Cigarettes.

The above is taken from an extract from Allen Carr’s Easyway to Stop Smoking and……..

(Smokers please keep reading!!)

This week I am writing about something that really annoys me as a fitness professional, I want to talk about those stinky cigarettes that some of my clients, friends and loved ones smoke. They are killing themselves and annoying everyone around them with their cigarette smoke. I can say this because I used to be one of them. I may be the worst ex-smoker around, every smoker hates an ex-smoker who preaches giving up, trying to convince them to stop. I’m not going to tell you how bad smoking is for you, everyone knows it ages you, can cause cancer/s, disease, bad breath, stinky hair and clothes and it is becoming increasingly anti social. I help a lot of people with their health, diet and exercise but the one thing I find it hard to get through to people is to give up the ciggies. I have clients who are really fit and strong, eat right, train every day of the week but still puff away on cigarettes. I just don’t get it. I want to tell you about how I became a non smoker and a good friend of mine who has become a non smoker recently too. It’s a method called Allen Carr’s Easyway to Stop Smoking, I read the book a couple of years ago when I was living in Spain and smoking lots of cigarettes, by the time I finished the book I was a non-smoker, I never smoked a cigarette again. I watched the DVD version with a friend over the weekend and basically it just uncovers the scam that nicotine addiction is. Most smokers want to quit, talk about quitting, want to be a non smoker, they try to quit but they just keep on smoking. They don’t want to smoke but are still smoking; they are a slave to the cigarettes and are trapped.

How do you become hooked? When you have your first cigarette you get your first hit of nicotine, then when the nicotine starts to leave the body you get a minor withdrawal, you feel empty, lonely and uptight and it’s not until you get another fix of nicotine that you go back feeling normal. It’s the same as a heroin addict. Heroin addicts believe they enjoy the ritual of shooting up when in fact they just want the heroin to relieve the massive down they are experiencing. It’s the same as with cigarettes just on a smaller scale.

Allan Carr’s methods expose all the myths that smokers tell you as to why they smoke and some I must say I used to use myself; here are a few of them.

It relaxes me. Yes this is true but it’s only relaxing you from the stress caused by the withdrawal from your last cigarette, in fact it’s not relaxing you it’s just getting you back to level you were at before you started smoking, it’s a vicious cycle. In actual fact you are permanently stressed out because you’re constantly thinking “when can I get my next fix? I need a cigarette! Oh no I can’t smoke in here!”   Non smokers don’t have these feelings. They are relaxed after the meal or with the drink, minus the cigarette.

I like the taste: eat an ashtray full of butts and tell me that you still like the taste.

My favourite: It relieves boredom: Do you really sit there with the cigarette saying WOW this is fascinating? Maybe the first one, if this is all the fun you have in the day you need to get out more!

It’s cool and social: It’s not so cool anymore and its actually very anti social, the worst is when you go out to dinner with smokers then they get up and go and stand out in the cold or rain to get their fix, trust me a meal or a night out is much more enjoyable without having to pop outside for a cigarette.

From watching the program you begin to realise that cigarettes are just a scam, they do nothing for you and once you realise this it’s a pleasure to say goodbye to them. Here are a few tips from Allen Carr’s Easyway to Stop Smoking.

You need to think of the positive, which is everything; there are no negatives to giving up. There are only positives; Health, energy, money, self respect, confidence, length and quality of life. You are losing nothing at all. Don’t approach quitting with doom and gloom, get excited that you are now free, tell yourself I am a non smoker, and enjoy being a non smoker right from the start, enjoy the process of cleansing your body free of cigarettes. Don’t doubt your decision and don’t envy other smokers. Pity them.

I urge any smokers to either read Allen Carr’s Easy Way to Stop Smoking, or watch the DVD or attend one of their clinics.

Jackie O, Anthony Hopkins and Richard Branson as well as thousands of other people have used his technique and it works. Check out the website at http://www.allencarr.com.au/

Board of Achievement

Jacq McDonald – Loss of 11cm total

Bec Graham – Loss of 8cm total

Duncan Elliot – loss of 5cm total

Damo Allman – Loss of 6.5cm total

Diana Bowyer – 2cms off the waist. 0.5 cm added to the guns

Mat McKenzie – Added 2cms to the important parts, chest and shoulders

Clint Morgan – Lost 1cm from waist, added 0.5cm on calf. Grow calf grow!!

Lean Van Den Berg – Added 7.5cm and 3.6kgs of body weight, and that’s all muscle

Graham Reidy – Loss of 16kgs

Saturday I.C.E mania!! The Beach is back

Yes we are doing it again. This Saturday morning at the world famous Hamilton Beach,  voted one of the seven natural wonders of the world (by me). Get ready for a powerful 20 minutes of a run in the sun. See you there at 8.00

New Miracle Drug

This week I want to share with you something that I read from a book i am reading. It’s a book called Think and Grow Rich Cashflow, By Stuart Zadel. Stuart Zadel is the publisher for the great book Think and Grow Rich, Napoleon Hill in Australia. He has 6 strategies by 6 different people on how to generate huge passive cash flow. One of the strategies by a bloke named Paul Blackburn, his strategy is about changing your money mindset. HE talks about setting goals, communications, being emotionally intelligent etc. The one I want to share is his secret 6.

YOU CAN’T HAVE IT ALL IF YOU’RE NOT HERE.

If there was a tablet you could take 3 times a day that would cause you to wake up with an energised and excited attitude, would you take it? (Note this will need to be taken 5 days a week)

Would you still swallow it if it guaranteed to free you from (or stop you ever getting) diabetes? How much hesitation would you experience if this tablet cost you next to nothing?

Would you insist your kids took this tablet knowing it would reduce the onset of most diseases by 80 per cent? If this tablet also increased your lifespan by 30-50 years than those without access to it, would you take it regularly?

How would you feel if you discovered this tablet would increase you intelligence by 10 per cent over a 20 year period? And it prevented the onset of Alzheimer’s, most degenerative diseases and increased memory capacity, could you force yourself to get it down your throat?

This tablet exists.

It’s hard to get your hands on because the drug companies keep it a secret because there are many billions of dollars to be made peddling cures. Therefore you will have to make your own tablets but don’t worry it’s a completely legal activity.

I have described the recipe so you can cook it up at your house. Pass it among your friends – but be careful. Like all new miracle drugs there will be doubters out there who will want to tell you that it won’t work or they have tries it and it didn’t work for them.

We now have it on good authority from our own research that these people are full of crap. What they failed to mention was that they didn’t try it for long enough.

Here is the recipe.

1. Treat your body like the temple it is. If you do, you get to stay on the planet longer.

2. Exercise regularly. If you have an ounce of intelligence you know that exercise if not optional. Finding the kind that best works for you might take some effort; something apparently most Aussies give up on after uttering, “But I get bored sitting on a bike that’s going nowhere… Yeah, yeah, i get bored too. But stuffed if I’m going to let that stop me living 30 to 50 extra years. Build a bridge

3. Eat nourishing food. The other half an ounce of brainpower it requires to comprehend that good food is a non negotiable factor in getting healthy could be diverted to changing what you eat. So you don’t like carrot and lentils? Give me a break, stop the whinging and eat it enough to get to like it. That’s what you did with cigarettes and beer. Imagine actually feeding your body what it needs to work properly.

4. Rest. Before you get too excited, this doesn’t include watching TV but it does mean finding activities that refresh and revitalise you and making sure they become regular occurrences in your day. The old chestnut, “I haven’t got time…” means you will end up making time by involuntarily visiting the hospital at some time in the future. You do have time – you just refuse to make some tough calls.

Four simple things that would wipe out the “obesity epidemic” afflicting western world, provide us with never ending energy and deliver optimum (vibrant) health. That’s the miracle cure. The tablet.

Your current state of health is a reflection of what you did (have done) over the previous relevant time period. It isn’t a good indicator of what you are doing today. The miracle of the human body is that it can cop an enormous amount of punishment and keep going. Smokers don’t pay today; they pay in small ways that most of us wouldn’t tolerate, but the biggie happens in 20 years. They die an ugly, agonising, drawn out and entirely preventable death.

It is therefore possible to say you don’t actually lose anything today if you don’t go to the gym. Instead you lose your chance at a decent middle to late-age life, all because of the 20 years that you kept saying. “I’ll go to the gym tomorrow.”

Fairly Simple strategy, you may like to forward this onto a loved one that may not be looking after themselves. If you would like to order a copy of the book  “Think and Grow Rich Cashflow byt Stuart Zadel call their office 1800 899 058. Or visit website www.thinkandgrowrich.com.au

Board of Achievemt

Graham Reidy – Debuting at ICE on Saturday, big effort mate was great to see you there.

Leon Van Den Berg – 72.5 x 8 reps on Squat. Getting strong dude

Curtis Sellick – 10 out of 10 efforts at ICE. You’re very quick mate!

**Getting together the final measurements of all MP challengers’. Some very good results and will post them up next week.

on the road to success

On the road to success!

Half way in and things are looking good. Real good! From here on in is where the magical stuff really happens. ICE is cranking everyone is getting a lot speedier, fitter and faster. Forgive Dave for last week’s torture event. How does he come up with these twisted ideas? Who would have thought a little piece of wood weighs so much. I am a little upset I missed it however this week is going to be a beauty also.

As the weights are getting heavier, ICE is getting more intense and our metabolism is running at a higher rate we need to make sure we don’t hit the metabolic slowdown.   What is the metabolic slowdown?

People often want the fat to go away fast, but many people are deluded about the state of their metabolism. In an effort to shed fat people have spent years dropping calories to low levels and adding hours of aerobic exercise to their schedule. Only to fall ill or give up from exhaustion/frustration, binge eat and then commence to process all over again. Others spend their entire life not moving at all, eating too much of the wrong foods at the wrong time (and not enough at the right time). The end result is obesity. Either way they both result in chronically depressed metabolic rates.

The key to permanent fat loss is to create the correct metabolic environment. A big part of this is to eat more of the right foods at the right time. You need to ensure that calorie intake is just under expenditure.

So with the increase of energy expenditure and increase metabolism we need to increase calorie intake. It’s the only way to sustained weight loss.

Here is how to avoid the metabolic slowdown that kills motivation and destroys progress.

• Fat loss, lean muscle gains and body shape changes are the by product of the right metabolic environment.
• If you’re not experiencing the results you had hoped for it means the correct environment is yet to be created.
• Strive to get improvements every week and be patient. If you have spent the last 10 years abusing your body most likely you won’t completely undo this in 12 weeks
• To create the right environment that promotes sustained fat loss, most people need to systematically increase their intake of nutritious foods, unprocessed plant foods in particular.
• Increasing your intake of unprocessed plant foods is the single most important strategy that will ensure you prevent the metabolic slowdown that ruin the chances of you getting the results you want.

More fruits and vegetable people!! It’s that simple. If you think that you’re eating heaps now, add some more. As much as half a cup per meal per week. Just remember and use this to your advantage the more low energy carbohydrates that you consume the more fat you will burn and use as energy.

Information taken from Dr. Paul Cribb. www.metabolicprecison.com

Board of achievement

Graham Reidy – Back at training, great to see you back on that bench press mate.

Chris Huxley – Dominating Tuesday ICE!! The speed man is in the house