Just by reading this you are taking the first step in the right direction

YOU are about to change and improve some simple and some maybe more difficult HABITS each day. This will affect everything about you, everything you do and even the people around you.

What do I mean exactly?

I am going to take you on a journey that will help you think, act and be more healthy. This does not mean I am going to stick you on a diet and ask you to join a gym. I am going to help you with some truths about food that will allow you to make the right decisions. I will introduce you to eating plans that work and how certain foods help energize the body. I will show you which exercise will get great results – quicker, when to do it, where and how much is really needed.

But, this program is so much more!

I will help you organize your time more efficiently, investigate your current lifestyle and suggest how to make things that little bit easier. I am going to open your eyes to how you THINK effects how you look.

But don’t take my word for it, you will get to hear from the REAL PEOPLE that went through this program and what challenges they faced. I will also give you a break from me by having guest health and fitness experts give you their advice and success formulas. Sound good?

So what’s next…

The program is split into sections and each section has to be completed before you can move onto the next. I use to this to see who is really serious about losing weight and improving their health. It is not easy to maintain a health program, actually at least 30% of participants will find an excuse to drop out within the first 2 weeks.

I don’t want this to happen to you and that is why I have developed a system for you to follow.

Step one is easy, after you have read this information, send me an email or message on facebook that you want to sign up. You will receive details of where and what to do next.

Step two, you will be invited to an introduction talk where you can learn more about the program details and you will be asked to complete a goal setting exercise to show me you are serious about attending the program. If you complete your goals and pay the money, you’re good to go.

Now you’re starting to get excited about changing the way you look and feel, keep reading and see what happens during the 8 weeks.

The weekend before the program starts you are asked to come to a group meeting. I will explain more about the program and introduce you to the team. We will then take your basic measurements of height, weight and waist circumference.

This can be done within the group or in a private room. We have male or female staff at your disposal. During the days leading up to the start of the program, you will be invited to an optional supermarket tour.

I will take you shopping for your new healthy eating plan and discuss food labels, processed foods, replacement foods and some myths about weight loss.

The program begins with a detox

During the first two weeks you are going to discover your road map to success and how to get past the most common fears and obstacles that might be holding you back. The detox is going to give your body the correct fuel mix to start to repair the damage caused through stress of daily living. The cutting back of certain foods is going to allow your body the time off to accelerate repair and reduce toxins. All you need to know at this stage is a detox will help you LOSE WEIGHT faster and more safely.

Everyone has to attempt the Detox and to make sure this is happening I will ask you to fill in a food diary.

I need you to complete this for one week. During this time I can check you are eating the right food at the right time and also give you ideas to replace certain foods and beverages. If you do not give me your food journals for 1 week and attend the compulsory lecture, you do not qualify for the next part of the program.

During the second week you will start stage 2: EXERCISE

This is taught through group exercise and a basic principles of exercise lecture. These exercise classes are available at 6am, 9am and 7pm on Saturday, Monday and Wednesday. They are mixed classes and female only which last about 45 minutes.

Most these classes will be in the sports hall and there is the option of the female only class, taught by a female instructor in the female gym. The exercise classes will run for 3 weeks and will build your basic fitness and more importantly functional, whole body strength. Don’t worry, the exercise starts slow and builds up over the 3 weeks.

You must complete the 3 weeks of foundation exercise to qualify for stage 3

To make it a little more beneficial for you, i give away each week a nice 100 sar Virgin Megastore voucher, available to spend at the Red Sea Mall. See our healthy habit weekly winners here. The healthy habit challenge is used to keep you motivated and teach you what small changes you can make to your daily routine to increase you health. You will receive a list of the habits and the point system when you sign up. Getting a friend to join LOSE BIG is 50 points!

Now we pick up the pace

You have had 4 weeks of exercise and nutrition learning and practice and you are ready to take the next big step. If you have qualified to this stage you are ready for some more advanced workshops in exercise. You will get to join a small group and assigned a fitness trainer. During this time you will have a weekly advanced training sessions and lecture/workshops.

At the end of the program we all come together to celebrate our achievements at an awards dinner. This is a time we reflect on the program and look forward to maintaining and improving on our results.

After the program has finished, i will run a maintenance program which consists of a weekly email and exercise class. This is just to keep you motivated and moving in the right direction.

You can improve you health, lose weight and feel great

I believe it takes 5 solid steps.

1. Having the right mindset – we will work out why you really want to change
2. Setting goals – don’t role your eyes, this will make more sense over time
3. Support – you have me and my team but could you benefit from others?
4. Follow my principles – these are the rules, laws, basics or whatever you want to call them that will be used to build a foundation
5. Take action – learn and develop steps 1-4 then practice them. Let me help you learn how, when and how often.

If you have come this far then you are ready to keep going. It is not easy losing weight or getting fit but it is achievable. If you follow my steps you will see how and I bet you will say this at least once “I wish I started this earlier”.  I will keep you on track and help you develop the habits so you don’t even have to think about your next step.

This is the first step and as Henry Ford said, ‘nothing is impossible when it’s broken down into small enough pieces’. You really can do this and trust me, I have worked with some of the most difficult, confused, unfit, disorganised and overweight clients you could imagine. If your still not convinced, keep checking this website to see the healthy changes others make.

Every second is a chance to take control and make that change.

If I told you 90% of people exercising in gyms and health clubs are wasting their time, would you believe me. If I guaranteed you I could reduce your time in the gym whilst improving results, would you be eager to learnmore, and if I let you in on a few simple rules of training that meant you would loose weight when you were not just exercising, but even while you slept, would you read on.

Thank you.

First of all,  you don’t even need to go to a gym to feel great and look amazing. It does help and for many it can become an enjoyable experience but it’s not necessary. Most people waste time when they exercise. I see them everyday, walk into a gym with the goal of dropping some much needed extra padding and head straight for the cardiovascular machines, jump on the tread mill, x-trainer or stepper and sweat away. Don’t get me wrong, it is very important to get our heart pumping a litle harder than what it takes to climb a set of stairs BUT If you want to lose weight or strengthen and increase muscle (which you do) this is avery poor way to do this.

Fact: Muscle is the only tissue in the body that burns fat. If  you increase muscle tissue you will reduce unwanted body fat and get a free gift – increased bone health (we will discuss this later).

Fact: Constant aerobic exercise such as running, x-training etc will not help build muscle.

Fact: While you are on the stepper or treadmill you will be burning calories, that’s good, however if you are in the gym 3 times a week for an hour a session that is only 3 hours burning extra calories per week. There are 168 hours in a week.

Question: So how do we burn more calories without spending more time ina gym and without using dangerous fat burning supplements.

Answer: Increase our metabolic rate.

Our metabolism simply determines how many calories we burn at rest and has a lovely relationship with the amount of muscle tissue in our body. So if we consume more calories than we burn, we increase our weight (it is not really that simple, but it’s a start).

Our goal is to reduce our weight and tone up, so we need to increase our metabolic rate.

This simply means we have to increase our muscle tissue to fat ratio. This is not really a secret to losing weight but a major component. Increasing our muscle tissue means that every hour our body will be consuming more calories, 50 calories per pound of new muscle tissue. Therefore for 168 hours of the week we are burning more calories by doing nothing.

Now going back to our type of exercise. We need to stimulate new muscle tissue and we do thisby lifting, moving, pushing and pulling more weight than we are used to. Our bodies will then adapt by growing new muscle tissue. The beauty of stimulating new muscle is that for the next 12-36 hours after training,your body will elevate its metabolism to an even higher state and therefore burn even more calories at rest. This is how you loose weight in your sleep and become a fat burning machine.

I know this is a lot of information to take in but please read on, we’re nearly there.

So weight or strength training is how we build muscle, so why not just use those resistance machines in the gym right, wrong. They were designed for rehabilitation purpose, but became popular in gyms because they are an efficient way of getting more people on the gym floor and require little education or knowledge to use them. The reality is they target only a few muscles at once, do not help your midsection and give a false sense of strength. Weight or strength training should be done using free weights, body weights, other people in fact anything that  utilizes as many muscles as possible. This means lots of new muscle growth, lots of calories burnt, larger increase in metabolic rate and the stomach and back muscles have to be used.

Bonus gift for functional strength training, you get to use your abdominal muscles without really focusing on them. A more toned stomach – what – yes, lose weight, get strong and tone up your stomach. Ok, one more gift –  stronger back included. I haven’t even started on what it does for your bones, blood, heart, lungs etc etc.

Follow this blog and use the information to reach your health goals. 8 weeks – no problem!

If you want to know more, send me an email to jondeanpt@yahoo.co.uk