Transform your body in 7 days

With our 7-day Fat Flush Challenge starting THIS monday

This is a simple but very intense training and nutrition program that absolutely anyone can do. You have to work hard for 7 days BUT your results come fast. The program itself is a combination of working out in a short burst, high intensity kind of way while following a very simple but effective nutrition plan

It’s simple in its brilliance. During the program you will workout with us two days out of the 7 and during the rest of the program you will complete our easy to follow Extreme Fat Loss home Workout Plan whilst eating the foods we tell you too. Trust us its as simple as that!

Last time, we did a ’14-day Fat Flush Challenge’ and we seen amazing results in the first 7 days. So we have upped the challenge…

How much could people lose in 7 days??

We then tested it on 15 fully committed clients and they ALL lost over 5lbs in 7 days!!

This is why we promise a body transformation when you train with us for 7 days. We want to prove to you that we have actually found a better way to burn body fat faster than ever before.

As a one off we have decided to price this program so that anyone can afford it BUT we can only take 15 people on max. So it’s a first come first served!

The “7-Day Fat Flush Challenge” is available for Personal Training on a 1 to 1 setting or as Group Training

Price

  • 1 to 1 package – £60 Usually £120
  • Group training package 2 people – £40 per person Usually £80per person
  • Group training package 3 people or more – £30 per person Usually £60 per person

Here’s what’s in it for you:

  • Our all Natural Detox Guide
  • 7-day Detox Meal Plan
  • Our Extreme Fat Loss Home Training Plan
  • 2 Fat Annihilating Personal Training Sessions
  • “Print-and-Go” Shopping List
  • Healthy Recipes
  • Nutritional Tips
  • Pre and Post Measurements
  • Unlimited Correspondence with the Trainer

And Much More!

Our next program starts this coming Monday November 12th.

If you think you’d be interested in transforming your body contact us today on 01912594747 or register online at http://fit4u.co.uk/registration-for-our-7-day-fat-flush-challenge/

14-day Fat Flush Program (SAVE £69)

You’ve probably already heard about our “14 day Fat Flush Program” as it gets some incredible results

It’s a 14-day training and nutrition program that’s relatively intense. You have to work hard for two weeks BUT your results come fast. The program itself is a combination of working out in a short burst, high intensity kind of way while following a very simple but effective detox nutrition plan

It’s simple in its brilliance. You workout with us two days per week for two weeks and you complete an easy to follow 14-day workout plan whilst eating the foods we tell you too.

The thing is during our last “14 day Fat Flush Program” we’ve stumbled upon something pretty significant while working with several of our clients. This new discovery proved to be pretty amazing at melting fat from the body.

This is why we need 15 people to become our “beta testers” so to speak. We want to prove that we have actually found a better way to burn body fat faster than ever before.

Since this is our “beta version” and since we’re only taking on a small group of 15 new clients on this program we’ve priced it for anyone to afford.

The entire “14-Day Fat Flush program” is only £95 and we usually charge £164

Here’s what’s in it for you:

  • Our all Natural Detox Guide
  • 14-day Detox Meal Plan
  • 14-day Fat Loss Training Plan
  • 4 Fat Annihilating Personal Training Sessions
  • “Print-and-Go” Shopping List
  • Healthy Recipes
  • Nutritional Tips
  • Pre and Post Measurements
  • Unlimited Correspondence with the Trainer

And Much More!

Our next program starts this coming Monday November 5th.

If you think you’d be interested in joining our small group of “Action Takers” and you’re 100% se

rious about getting fast fat lo

ss results in 14 days, then click the link below….

——–>>>>>>CLICK HERE TO GET STARTED

Peppered Salmon Slices with Poached Eggs and Spinach

Ingredients

Thinly sliced peppered salmon

Two large free range eggs

Chili peppers (chopped)

Ginger (chopped)

Garlic clove (chopped)

White-wine vinegar

Instructions

1. Poach two eggs so that they are cooked to how you like them (I cheat and use a couple of poaching cups for this)

2. Wilt a hand full of spinach in a frying pan or wok using extra virgin coconut oil

3. Add some finely chopped garlic, ginger, chili peppers and a touch of white wine vinegar to the wilted spinach

4. Serve with a few thin slices of pre-prepared peppered salmon slices

Your Fitness and fat loss Coach

David Spark

p.s.

If you would like to keep up to date with our top tips, articles and recipes (plus the occasional special offer) please leave your name and email below and you will be added to our mailing list…

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How to spot reduce body fat in the hips

So you’re lets assume you’re female and you’re simply fed up with carrying that little extra weight around the hips and you want to know the secret to slimming this particular area. Well the good news is that this area can be spot reduced BUT the bad new is that exercise ALONE is not the answer to your prayers.

Many fitness professionals will tell you to do more side-lying leg raises, fire hydrants, deep squats and so on but the fact of the matter is that just doing a few of these each day WILL NOT get you the body you really want. You need to follow a program that is specifically designed for fat loss, which includes working the whole body with compound movements (exercise that uses more than one muscle group). But hold on, this isn’t the only thing you need to work on. The key to spot reducing body fat in the hips comes down to the HORMONE BALANCE and NUTRITION!

So the main reason women store fat on the hips and thighs is because of an imbalance in the hormone called estrogen. More specifically you’re estrogen dominant. This simply means a women’s estrogen is relatively high putting it out of balance with progesterone. When this hormone is out of balance it wreaks havoc on your figure and your health. When the scales tip too much in favor of estrogen women will fall fail to menstrual irregularities, worse PMS, difficult menopause and fat storage in the hips and thighs.

Chronic tress, which can be heightened due to high consumption of caffeinated drinks, may trigger estrogen dominance in some women. When you are stressed the hormone cortisol will increase and this causes less progesterone to be produced (this is known as the Progesterone Steal and generally occurs when you are under a lot of stress causing you to miss a period or delaying it slightly). Having less progesterone around to balance out estrogen leads to higher estrogen levels causing fat storage around the hips.

To add to this, prolonged levels of cortisol will elevate blood sugar and increase insulin levels. Refined and processed carbs will also cause high levels of insulin too. This is our storage hormone and when too much is produced it will predominantly cause fat storage around the waist above the hips. However, when both cortisol and insulin are high it also causes fat storage in the stomach and any increase in body fat creates more estrogen leading to more fat storage distributed in the hips too. It gets worse, a women’s testosterone is also affected due to the high levels of insulin. Yes women produce testosterone but just enough to help keep you lean. This high level of insulin prompts a process know as aromatization. An enzyme called aromatase, found in high concentrations on the hips and thighs of a woman (and in the belly and breast on a man) will convert this testosterone into estrogen further increases it in the body. Try and get some much needed “me time” and relax with some Tulsi tea to help reduce your stress levels and avoid caffeine especially if it makes you jittery and anxious.

Another issue is endocrine disruptors. They lower the hormones that balance estrogen by blocking both the production of progesterone and testosterone, whilst at the same time mimicking estrogen itself causing estrogen dominance to fluctuate. The only endocrine disruptors I will document in this article are the ones that we have the most control over and that is the ones we consume. Be aware that non-organic fruit and veg are sprayed with pesticides and fertiliser that are well known endocrine disruptors. The ones that we are not so aware of are the chemical additives that are in some of our packaged foods. Avoid processed foods, artificial food additives of all kinds, including artificial sweetener and MSG.

If you store fat in the hips and you drink alcohol regular you are most likely estrogen dominant and you will have a particularly difficult time shedding this unwanted body fat unless you eliminate alcohol completely from your diet. Alcohol is highly concentrated causing you to inadvertently take in more calories than you would otherwise consume.  Finally alcohol increases aromatization and encourages estrogen build up. It gives the liver extra work and distracts it from eliminating estrogen. It is also a potent sugar it also increases blood sugar, insulin and cortisol levels whilst reducing your lean hormone testosterone causing more fat storage from the waist down! As if all this hormonal havoc wasn’t enough, excess estrogen also disrupts thyroid hormones, reducing your metabolism.

Don’t get overwhelmed trying to completely rid your life of excess estrogens just try and do as much as you can. Here’s a few other ways to avoid excess estrogens:

- Eat organic fruit and veg to avoid estrogenic pesticides and fertiliser

- Pay more and opt for organic meat and poultry as low-quality proteins are full of estrogens

- Don’t use plastic containers to store food as the food leaches estrogenic chemicals from the plastic especially when you heat the food in the plastic container.

- Avoid cheap soft plastic water bottles whenever you can

Try eating more vegetables in liberal amounts daily, particularly non-starchy vegetables. Raw or steamed cruciferous vegetables are best such as broccoli, brussel sprouts, cabbage, kale and watercress, as they’re excellent estrogen modulators.

Your Fitness and fat loss Coach

David Spark

p.s.

If you would like to keep up to date with our top tips, articles and recipes (plus the occasional special offer) please leave your name and email below…

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TODAYS TOP TIP: Diet coke will make you fat!

Your tongue recognizes artificial sweeter like that used in diet coke as if it were sugar or carbohydrates and it signals to the body to start producing insulin to regulate blood sugar levels. Diet soda in general has no sugar content and this causes a problem. The only blood sugar the insulin needs to deal with is the limited supply left in your blood stream from your last meal and this causes a critical deficit. You end up cravings food, particularly sugar-laden food. In addition, the artificial sweetener also triggers appetite and inhibits brain cells that signal the feeling of being full which along side sugar cravings is a recipe for disaster as you ultimately overeat on sugar which we all know makes us fat.

The problem gets worse. The release of insulin instantly inhibits the enzyme called hormone sensitive lipase (HSL). HSL is vastly important for fat loss because it allows your fat cells to release fat to be burned as fuel. Those who inhibit HSL will grow fat throughout their adult years. This can lead to you burning muscle as fuel instead which is hugely detrimental for successful weight loss, as muscle is needed to burn body fat. You will always be left feeling tired, grumpy and lazy toward the end of the day along side abnormally hungry.

If you continue to drink diet coke or any diet soda with artificial sweetener alongside a poor diet you are increasing your chances of developing insulin resistance, fat storage around the waist and diabetes!

If you really want to be in great shape you need to STOP DRINKING DIET SODA especially if you care about your future health.

Find out more about Diet Soda and read my full article on the subject. Here’s the link…

http://fit4u.co.uk/fat-loss-nutrition/don’t-drink-diet-coke-to-lose-weight/

Your Fitness and Fat Loss Coach

David Spark

ps please feel free to leave a comment below on what you think about the article….

Post-workout Tropical Fruit Parfait…

1. Place the following in a small glass, jar or tub with a lid

2.Chop up some kiwis, banana, strawberries and dates into cubes

3.Layer the bottom of the container with some of the fruit and then cover with full fat Greek yogurt. Place another layer of fruit and yogurt and then top it off with a little more fruit and sliced almond pieces. If you like coconut you can add some shredded coconut to the yogurt for more flavor ;)

Your Fitness and fat loss Coach

David Spark

p.s.

If you would like our 21 Fat Shredding Recipes eBook please click the link below…

http://northeastbootcamp.co.uk/requesting-21-fat-shredding-recipes-ebook

Cholesterol, Inflammation and Heart Health…

Heres a great article outlining the fact that heart health is not only effected by bad cholesterol. It’s also to do with inflammation within your body caused by using the wrong fuel for the engine so to speak. The advice given to help  keep inflammation to a minimum is to follow a restricted-calorie diet similar to the Mediterranean diet, consisting of fruits (within reason) and vegetables, lean protein, nuts, vinegar, tea, and fish oil (great for reducing inflammation), as well as low to moderate alcohol intake. This is great to know because this type of diet is what I preach in my “All Natural Detox” that I give to all my clients.

My advice just like that in this article is to manage your cholesterol along side inflammation through all the steps that you already know about: maintaining a healthy weight, exercising, quitting smoking, and above all, eating healthy. Following this advice cant do you any harm really can it!

Heres a link to the article. I hope you read it….

Read more »

Detox friendly Spicy Chicken Salad

1. Season one large chicken breast with sea salt, freshly ground black pepper, chili powder and cayenne pepper

2. Cook the chicken breasts in a pan until fully cooked using extra virgin coconut oil

3. Steam/boil some broccoli until firm but tender

4. Once cooked shave of the florets and put them in a large serving bowl. Thinly slice the broccoli stalks and add them to the bowl too.

4. Add some sliced avocado, rocket and spinach.

5. Cut the chicken into thin slices and add it to the salad and serve (You can mix together some olive oil with some chilli powder and cayenne pepper  and use it as a salad dressing)

Your Fitness and fat loss Coach

David Spark

p.s.

If you would like our 21 Fat Shredding Recipes eBook please click the link below…

http://northeastbootcamp.co.uk/requesting-21-fat-shredding-recipes-ebook

TODAYS TOP TIP: Optimum pH Balance for Optimum weight loss

All food you ingest influences your body’s pH level. There are two key components involved in the ph balance of your body. The first is the most detrimental to your fat loss where the body becomes more “Acidic” and the other that is more desirable for losing stubborn body fat is “Alkaline”. By consuming acidic foods such as continental breakfasts, hot-dogs, muffins, coke or any other form of man made processed foods you contribute to the body becoming highly Acidic.

Optimal health depends primarily on the proper balance between an alkaline and acidic environment.  Having a proper nutritional balance of alkaline-forming foods and acid-forming foods will restore the body’s ideal pH balance helping you rid your body of acid wastes creating a healthier inner environment that will support your health and most importantly for the subject in hand, your weight.

Your Fitness and fat loss Coach

David Spark

Read more »

This Spice will aid you in fat loss

I can guarantee you have probably already used it before completely unaware of how it actually helping you lose weight and burn body fat.

The spice I am talking about is CINNAMON!

Before I start telling you why it helps you it is important that you understand one simple thing. Cinnamon on its own will not help you to transform your body. You need a diet that is 90% clean and a workout regime that helps kick your metabolism into warp speed. The small changes such as introducing cinnamon to your diet contribute to transforming your body.

Here’s a little research for you…

A study published back in 2003 in a medical journal called Diabetes Care discovered that people with type 2-diabetes could reduce their blood sugar levels between meals by 18-29% in only 40 days just by having of one quarter of a teaspoon to 1 teaspoon of cinnamon.

This could possibly mean that cinnamon may help improve your insulin sensitivity, meaning insulin is used more effectively and less is required to bring your blood sugar level down. The problem we all face with insulin is that when it’s continuously high along side high levels of blood sugar, this blood sugar is stored as body fat in and around waist… aka the muffin top!

Eating cinnamon with our meals may also have a positive effect on how your body absorbs each meal consume. It appears to help reduce the Glycemic index of the food; the way carbs increase blood sugar when digested. When our meals have a lower Glycemic index, we have a smaller spike in blood sugar, hence improving your blood sugar control between meals.

Needing less insulin to deal with your blood sugar levels while keeping you’re blood sugar under control will stop you from storing unnecessary body fat!

Read more »

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