My apologies for getting this blog post out late.
Fortunately, it’s been quite the hectic week here at Masons Fitness/BFF . We started 14 new prospective clients this week and kicked off some new and exciting updates to our training program for 2014…..
Anyway, today’s blog is something everyone should read.
I spent the majority of 2013 studying nutrition and its relationship to many common health “issues” we see in everyday life. Things like:
v Constipation or Diarrhoea (which is worse, I don’t know)
v Difficulty Concentrating
v Excess Weight
v Difficulty Losing Weight
v Fluid Retention
v Food Cravings
v Joint Pain
v Muscle Aches
v Sinus Congestion
v Skin Rashes
v Sleep Problems
Or more serious concerns like:
v Autoimmune Dieseases
v Chronic Fatigue Syndrome
v Food Allergies
v Heart Disease
v Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)
v Irritable Bowel Syndrome
v Menopausal Symptoms (mood swings, poor sleep, hot flashes)
v Menstrual Problems (PMS, heavy bleeding, cramps)
v Migraine Headaches
Have you tried surviving on cabbage soup or eating nothing but protein? Most people have tried all sorts of elaborate diets but end up either putting on more weight, having extreme cravings or feeling so sick that they just can’t continue.
We all know that diets are tough to stick to – mainly because they are BORING and the non-diet food tastes better, right?
The solution is simple. Make your weight loss food taste amazing and not boring – that way you can stick to it long term and vastly increase your results. You will find it much easier to stay on track.
My 21 Day Detox plan is not a diet at all really, just a set of sensible principles that are based upon common sense and backed up by scientific research.
After cutting out man-made food and just eating natural and fresh food for at least 21 days, you will feel amazing and look different too. You will feel less bloated, energised and have no cravings, not to mention some impressive fat loss.
It will leave you feeling like you have much more energy and more confident. Give it a go and keep it clean. Combine it with our Personal Training,classes and programs at Birchwood Family Fitness http://www.cheshirepersonaltraining.com/our-locations/birchwood-family-fitness/ or our Personal Training at Home http://www.cheshirepersonaltraining.com/our-locations/home-training-locations/ or Cottons Health Spa Knutford http://www.cheshirepersonaltraining.com/our-locations/cottons-spa-health-club/ and the results will be amazing.
If you deal with, or know someone who deals with, any of the above symptoms or conditions LIKE and SHARE it with your friends and loved ones.
Stay Fit Stay Well
Paul Mason DIP, IMPT, FMS
P.S. – If you’re local, check out our timetable
P.P.S. – If you’re not local contact us we have options.
Athlete Xero has arrived. New Progressive Training Protocols
I cannot tell you how excited I am about what you are to see on Athlete Xero. In fact you will be seeing training phases, exercises and rep schemes that you’ve never seen before in any of my workouts! (Some of you have said “do stay up at night coming up with ways to work our a**** off!)
IT STARTS on January 6th 2014 at 8pm and there are limited places because I want to keep it very personal and pay each participant massive attention.
When you claim one of my exclusive slots I have a plan to focus on adding 100% pure muscle and strength… whilst giving any lingering fat cells no chance of sticking around through new metaburst training workouts. So without any more delay – please call, inbox or email me for more info.
Stay Fit Stay Well
Paul Mason DIP, IMPT, FMS
P.S. If you’re one of the quick ones to jump on this opportunity and get Athlete Xero, you will get 24 x 1 hour sessions with me for £4.16 per day, book and pay to reserve your place before the 23rd of December and get this great offer for £99.
Yes 6 weeks training and nutrition planning with 121 support for £99 if you book after 23rd it will go up to £120, still a bargain at £5 per day.
Hurry they wont last long…………….
Well, we’re pretty much through 2013…
Are you already thinking of doing your “New Year’s resolutions?” properly this year?
Today, I want to give you a quick motivator, although it’s not going to be your typical pump-you-up speech.
It’s actually just one question, a follow-up question I ask people when they tell me they want to “lose weight” or “tone up” or “have more energy” etc.
The follow-up question is one simple, yet oh so powerful word – WHY?
Seriously, WHY do you want to lose weight or tone up? WHY do you want to have more energy?
For example, nobody wants to just lose weight. They want the benefits the weight loss will bring them – sexier clothes, more self-confidence, be more attractive, be a better example to kids etc.
When you define, understand and latch on to your “WHY? explanation” you’re far more likely to achieve your goal.
So, block off some time in your busy schedule today and really explore that question. Write down your answer in a private place (diary, computer folder, Evernote etc.) and review it daily. Focus on the benefits you’re GOING TO achieve. In time, they will come to fruition.
Stay Fit Stay Well
Paul Mason DIP, IMPT, FMS
January 6th 2014 – January 26th 2014
£29.99 with 3 online video training sessions per week for 4 weeks.
We are now taking Bookings for Total Loser 5, it starts on Monday the 6th of January
Do you want to be part of the ULTIMATE weight loss & fitness program in Warrington. if so we will personally coach you for 4 weeks and show you how to make weight loss easy and fun…so YOU can experience incredible life-changing results!
We’ve had TREMENDOUS success with our weight loss/management programs the last 3 years, and they just get better every time. Sarah Groves said the Total Loser program she did “changed her life!” dropping 3 dress sizes in 4 weeks.
P.P.S. – It’s one thing to hear the information or even know it. It’s another to understand it and learn how to apply it. That’s what coaching is all about… But we are in an industry that is littered with promises of instant results and magic bullets.
We all know who won the race between the tortoise and the hare.
Are you falling into the trap of acting like the hare and expecting immediate gratification or are you building a healthy body steadily, each and every day?
If you’ve been reading my blogs and emails consistently by now you know…
So, why do we often fall for the false promises of immediate gratification?
Well, successful people DON’T.
Successful people do the things that compound over time, but you wanna know a secret? How about three?
There is No magic pill that would provide instant results, but as past participants will tell you on Total Loser we will help you by giving you the knowledge, skills and support you need to give yourself a big boost to start with and keep you moving forward until you reach your goal.
Happiness and success need to be pursued. Pursue them with steady and consistent effort…and ask for help when you need it. That’s what we are here for!
During this 4 week course you’ll discover how to develop the Key Weight Loss Habits that make long-lasting weight management possible – meaning LOSE THE WEIGHT AND NEVER GAIN IT BACK…EVEN WITH YOUR BUSY LIFESTYLE!
The Total Loser program starts on the 6th of January at 6.00am and It will run Monday to Friday 06.00am t0 07.00am for 4 weeks, your instructors will be Chris and John will support and Guest apperances by myself.
The pre course breifing will be on Sunday 5th of January this is mandatory requirement to enrol on the program.
“I first got in touch with Paul Mason via my old gym when I joined after being hit by a car and paralysed for a year around seven years ago. Paul really helped me learn how to spot my bodys’ limit and to strengthen my core, which in turn helped me strengthen my legs and back. After a while I stopped going to the gym due to issues at home and when I managed to start back again I had gained three dress sizes and lost all of my confidence and self esteem. I then started seeing Paul on a weekly basis and over time I made the decision to really focus on my fitness and started his Total Loser Fat Loss Program. Everything changed for me when I started the Fat loss boot camp. Not only did it give me a routine it gave me friends to share my goals with. I met some wonderful women during those 9 weeks and they all helped me to drop the weight and lifted my confidence. During that time, with what I was going through, I honestly do not think I could have done it without Paul, Neil and the other women. The support they all gave me and the improvement in the level of fitness I gained was priceless. I cannot recommend Paul Mason and his team highly enough. He is an amazing motivator, someone you can trust and gives you the support you need to reach your goals both with fitness and self image.”
I am a stay at home mum with two boys and I needed the convenience of working out in my home! I contacted Paul Mason Fitness and after a lengthy consultation Paul assigned me Chris, as my dedicated Personal Trainer.
My goal was to lose a stubborn stone and I did…in 6 weeks and feel great. I’m back in my pre-children Diesel jeans! Dropping two dress sizes.
Chris was available whenever it suited and all the time via text to keep me motivated with advice on nutrition; answering my “Can I have” questions!! I would highly recommend and Mason’s Fitness Chris to anyone looking to get into shape or move to the next fitness level.
His wide range of fun workouts set me up for goals that would bring me success in achieving the shape I wanted. The training he gave me allowed me to pinpoint certain areas as well as an all over change in my body-I am toned in places I never knew could be toned!!!:)
He helped me to shed a total of 5.5 inches from my body. My whole outlook on food has changed for the better including actually
P.s… I will never again look at a tea towel in the same way!!
No reason why these are random, just throwing them out there:
Tip #1. Onions = Amazing Superfood… Eat onions daily if possible. I love onions and just to confirm there status as a superfoorecently, i read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions. Weird? but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods. I’ve also read dozens of studies that correlated onions (and garlic too) with pretty impressive reductions in cancer risk. I like to add onions to almost any meals I can think of… added to salads, in my morning eggs, in veggie mixtures with lunch or dinner.
Tip #2. Mix up your workouts with “5-minute bodyweight exercise challenges” This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you. You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days. Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, press ups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed). I’ve also used dumbbell swings or kettlebell swings for these 5-minute drills and they work great. This works best by trying to do 20 or 25 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps. We’ve even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most bodyweight squats or press ups or whatever it may be in that 5 minute time period. If you can do 100 or more press ups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, these are pretty impressive numbers. If you try dumbbell or kettlebell swings for 5-minutes, I’ve found that anything over about 130 swings is pretty good for 5-minutes. Whatever exercise you choose, keep track of your numbers that you get, and try to improve on them each week.
Tip #3. Example of the Glycemic Index (GI) being fairly useless In several of my newsletters in the past, I’ve given examples of how choosing your foods based on the glycemic index can be misleading and even useless in many cases. Example…. Watermelon has one of the highest measured GI’s of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 600 to 800 calories, whereas a typical serving of watermelon may give you 50 to 70 calories max! You’d have to eat a massive quantity of watermelon to rack up any significant grams of carbs. Trust me… watermelon isn’t making anyone fat… But cake and ice cream are! The lesson… GI is almost useless when you’re not considering “Glycemic Load”, which also factors in the quantity of carbohydrates ingested in a typical serving.
There are lots of myths in the diet industry on the BEST ways to lose fat.
And like most people you may have fallen for one – or more – of these common diet myths.
What are they?
When you think about it, dieting and losing weight isn’t that much work. You need to eat right… Exercise… and live a healthy and generally stress-free life!
Like most people, then you have probably searched the internet for the latest fat loss secrets and probably tried them all – with varying success.
So you lost motivation got angry until the next big Myth comes along, But guess what? it was not you it was the information you read was not right for you.
Here are some of the common fat loss myths that people assume are correct, but may not be…
1. Fat-Free Foods DON’T Cause Weight Gain – This is FALSE!
Just because it says FAT-FREE doesn’t mean it’s calorie-free.
Most often, this type of labeling leads to someone overeating the product since they associate fat-free with better health.
But for the most part, fat-free products either have the same amount of calories – or MORE – than the fat-filled version.
And, most fat-free products are filled with SUGAR, ADDITIVES, and other nasty fillers that only lead to greater weight and fat gain.
2. Fat-Filled Foods are BAD – FALSE again-!
Not all foods that contain fat are bad for you.
For example, coconuts and avocados are chock full of fat.
But these fats are actually good for your body – and may even lead to greater fat loss!
Fat is an important nutrient for many of the bodies processes and it may even lead to better meal satisfaction (preventing you from being hungry later!).
Now, the types of food you do want to stay away from are your doughnuts, pastries, and fried foods.
They contain unhealthy fats – namely trans-fats – that may not only cause greater increases in fat gain, but may also cause heart disease or other life-threatening conditions.
3. Low-Intensity Cardio is the BEST For Fat Loss – Now, on the surface, this one would actually be true.
But, if you want to do the BEST fat loss workout, then you need to up the intensity of the workout.
Increasing the intensity may translate into burning a lot more calories than simply doing low-intensity cardio alone.
And, the intensity of the workout keeps your body burning fat at a higher rate.
Result = longer (24 to 48 hours) fat burning.
Higher-intensity exercises also preserve more lean muscle mass, therefore, keeping more of your metabolism-boosting tissue on your body.
Three Common Myths – DESTROYED
It’s about time that people understand the truth behind these great fat loss myths.
And, if you have ever fallen for one of these myths, then chances are you may have become frustrated with your LACK of fat loss.
Now that you know some of the truth, you are better equipped to tackle your fat loss.
Evetyone understands and accepts It’s possible for beginner to resistance training to drop body fat and gain muscle mass at rates faster than these individuals will ever experience again during their training careers. However, very little attention is paid to how much can also go wrong during this initial period.
Beginners can pick up on bad technique that can lead to injuries and musclar dysfunction . Additionally, these beginners to strength training can gain a false sense of what effective programming really is. If muscle magazine plans worked, then why allow your training program to evolve from there? You got strong on sets of 8-15 reps and used the Smith machine a ton, so why would you ever want to lower the number of reps per set or head over to the free weight area? The point is that we’ve measured progress too much in terms of how people look and too little in terms of how people feel and move. With that in mind, i have outlined five mistakes beginners commonly make in their quest to make serious fitness gains.
1. Overlooking the Value of Quality Nutrition
Let’s face it: there are a lot of young men out there who start lifting in the local gym, and make ridiculous progress in spite of the fact that they drink beer, eat McD’s, and chicken for about 75% of their total caloric intake. Optimal nutrition can set the stage for a better internal environment for long-term progress. Just remember that even if you just want to “bulk like crazy” to start up, those fat cells are with you for life once you’ve made them.
2. Not Building Work Capacity
Most beginners will build work capacity just by continuing to show up for training sessions and doing the workouts. That doesn’t necessarily mean that they’re working optimally to set the stage for long-term progress. That said, in light of the “interval training is awesome and steady-state cardio is useless” propaganda of the past few years, there are a lot of people who completely omit steady-state cardio form their training programs – opting either for no supplemental conditioning or for high-intensity interval training (HIIT) only. While some HIIT is certainly appropriate and acceptable, it’s not a good idea to completely overlook the value of building an aerobic base. This aerobic component early on helps to optimize during- and between-session recovery – which, in turn, enables a trainee to get in more quality work over the long-term.
3. Not Appreciating Soft Tissue and Mobility Work
When you’re a beginner, nothing can stop you. You feel great for every training session and just want to keep working harder and harder when the mirror gives you great feedback. The problem, however, is that it’s hard to see the forest through the trees. In this case, your abs or biceps are the trees, and the forest is how you’ll feel in ten years if you don’t go down a path that includes foam rolling and mobility work. Rolling around on the floor on a stupid cylinder isn’t sexy, and doing side-lying windmills really isn’t anyone’s idea of fun, but trust me when I say that it makes a difference over the long haul. And, the people who have the most continuity in their training career are the ones who make the best long-term process.
4. Training Through or Around Injuries Instead of Fixing Them
Everyone has twisted an ankle at some point of another. And, most people have had a dodgy shoulder after a few hours of painting or gardening. There are obviously a lot of other examples of old “wear and tear” we might discount as normal and non-problematic. There’s a problem, though: adding resistance often brings these issues to the surface. A bad shoulder might not bother you grabbing a glass on the top shelf, but it hurt when you’re military pressing a significant amount of weight. Don’t ignore these issues! You see, we’re all resilient when we’re in our teens and early 20s, but things get a lot tougher as we get older for two main reasons. First, we acquire structural abnormalities – bone spurs, rotator cuff tears, disc hernations, even fractures – that we never perceive until it’s too late. Second, as we get older, degenerative changes kick in much faster, as tissues just can’t handle the same loading they once did.
The more proactive you can be with addressing old aches and pains at the start of a training career, the more likely you are to avoid missing significant training time for one of those issues down the road.
5. Getting Away from Compound Exercises Too Quickly
There’s nothing wrong with direct arm work if you want big arms. However, early on in a training program, chin-ups and bench presses are going to give you a more impressive gun show than you’d get from curls and pressdowns. Down the road, these isolation exercises may serve a valuable role, but build a solid foundation before you cross that road. And, make sure the compound exercises remain the central focus all along.
These five mistakes are just a small sample of some of the flawed approaches a lot of beginners take; I’d love to hear your thoughts on the many more you’ve witnessed – or made yourself!
Great effort all round today guys, you should all be proud of a great weeks work at Birchwood Biggest Loser Program. A special Well Done to Kerry Evans, you took your self to the limit today and came out the other side, it can only make you stronger, Girl.
Free Bonus session for Biggest Loser Program Members, Do your Home work .
Follow this link to the new BFF timetable, in september the scope of classes will increase and through the summer we will be running event days for parents and children.
You’ve probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that’s 100% true.
This is due to years of eating a diet full of processed carbs, most people have grown VERY insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
Its name is insulin, and it’s function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of fat.
I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning and increased fat storage.
Even worse, insulin resistance can lead to type II diabetes and frequently does plus an array of other health problems over time, and it all leads back to insulin sensitivity.
When you eat carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the name used for stored carbohydrate in muscle. When muscle tissue is highly sensitive to insulin, the vast majority of blood sugar will be stored in muscle (to be used as energy), not fat.
4. Minimum fat storage. When you increase insulin sensitivity, especially in skeletal muscle, your body will choose to store your carbohydrate intake as energy in muscle tissue instead of body fat.
Your body’s ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body’s ability to quickly and efficiently move carbohydrates to lean tissue and not fat.
How can you increase insulin sensitivity?
Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that’s a rather dreadful option and even then you’d need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.
Fortunately, you DON’T need to go low-carb or no-carb…at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity by eating these 4 types of slow release carbohydrates below:
While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for fat-blasting carbs that’ll leave you full and satisfied, while helping you toward your fat loss goals to boot!
#4 – Berries & Cherries
Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.
I enjoy fresh berries for dessert several times a week and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt… yum yum :)
#3 – Sprouted Grain Bread
Sprouted grain breads, like Ezekial bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.
Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind! or Free from bread.
#2 – Quinoa
While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.
Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.
Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.
Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.
#1 – Beans, Lentils, and other Legumes
Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.
Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I’d highly recommend you’d do the same!
Stay Fit Stay Well
Your advice and encouragement helped me shed more than 30 lbs in little over three months.
I am convinced that I would not have been able to make such achievements without your expert advice and the support of your team.
Now with a few life style and dietary changes I feel fitter than I have been for more than a decade.
I would not hesitate recommending your services to others.
I have been working with Roger for a few months on a one on one basis and for the first time in years I have felt that my gym sessions are having a real effect. The complexity and variety of the exercises has given me a new enthusiasm for going to the gym.
All untrue of course!! See you tomorrow Roger.
Alec Guthrie – Knutsford
I recently read a study published in 2006 in the Journal of Medicinal Food, titled “The effects of grapefruit on weight and insulin resistance“… the study measured results after 12 weeks of 91 obese patients broken down into a placebo group, a group that received a half of a fresh grapefruit before each meal (3 x a day), a group that received an 8 oz glass of grapefruit juice before each meal, and a group that received a grapefruit capsule before each meal.
The results were interesting…
It turned out that grapefruit before a meal DID in fact increase fat loss, with the fresh grapefruit group losing the most weight, although even the grapefruit juice group and the grapefruit capsule group lost more than the placebo group.
The study concluded, “There was also a significant reduction in 2-hour post-glucose insulin level in the grapefruit group compared with placebo. Half of a fresh grapefruit eaten before meals was associated with significant weight loss. Insulin resistance was improved with fresh grapefruit.”
It’s interesting to note that the fresh grapefruit improved insulin sensitivity, thereby helping to control insulin and blood sugar levels, despite the carbohydrates contained in the grapefruit. This is similar to the results I showed you in a previous article where pre-meal lemon juice was also shown to control the blood sugar response from a meal…yet another example of a citrus fruit improving insulin sensitivity.
If you would like a sample menu of how you could use these findings effectively please complete the contact sheet at www.paulmasonfitness.com
Following a long spell out of training, I started working with Roger about 6 months ago. I was fairly unfit and to make matters more complicated, had an issue with heart rhythm that made heavy training very difficult.
Over the period I have trained with Roger, he has continually adapted my training regime keeping it challenging whilst working within the constraints of my heart Rhythm issues. My strength and stamina are hugely improved but most importantly for me, my increased fitness has meant that I am not suffering from abnormal heart rhythm even when training very hard.
Roger is a patient, motivational, empathetic and highly knowledgable Personal Trainer. He will adapt training to ensure your personal goals are achieved.
Brian Glover-Smith – Knutsford
Check out this Testimonial from Steve Bowen about his work with Paul Mason Fitness, trainer Georgina Wood at Cottons Health Spa Knutsford.
“I decided I wanted a personal trainer last autumn. I’m 58 & have mostly maintained my cardio fitness by running & with a cross trainer but I’d neglected my upper body & stomach. I asked around & was recommended to meet Paul Mason which I did at the hotel where he runs some of his programmes.
We spent an hour running through my history & diet, he was very thorough & recommended some nutritional changes to me.
I wanted a trainer to visit me twice a week at home. Paul recommended one of his trainers, Dan. Dan’s a fitness professional in his own right & has supported me with a varied programme ever since, apart from a few weeks break after I’d unfortunately torn my hamstring water ski-ing!
Dan doesn’t take short cuts, he encourages & pushes me all the way including making sure I complete all my stretches at the end of the session.
I’d recommend Paul & Dan anytime to anyone who is serious about improving their overall fitness & life regime in support.”
Did you know that there’s ONE solitary hormone that pretty much controls EVERY
other weight loss hormone in your body, and your ability to burn fat altogether?
In fact, when you have this ONE hormone on your side, fat loss truthfully couldn’t get easier.
When you don’t, however, losing even a single pound can become virtually impossible.
The hormone? Leptin. And here’s the unfortunate news: Just about everyone is unknowingly fighting a losing battle with leptin each and every time they attempt to lose weight.
With that said, it’s not very hard at all to see why so many people outright struggle to shed their unwanted body fat, month after month, year after year.
That’s why in the next few paragraphs I’m going to explain to you exactly why and how leptin is limiting YOUR fat loss, and how 6 odd herbs—many of which you probably never heard of before—can actually solve all the problems leptin poses as you attempt to drop those unwanted pounds.
First, in order to burn fat, your body depends on these two things:
1) high levels of leptin
2) highly-sensitive leptin “receptors”
Now for the bad news…
Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced.
Because leptin’s main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. dieting), your body unfortunately views your stored body fat as a huge asset to survival. After all, body fat provides a vast supply of stored energy and warmth, both highly-valued resources when food is in short supply.
You see, when you go on a diet, your body isn’t aware of your hopes for a slim, tight waistline or your desire to drop 20 lbs in time for your high school reunion or summer beach holiday. In fact, the only thing it does know is that your calorie intake is now below “normal”… and to your brain, that’s a big red flag.
reduced leptin levels and dramatically decreased fat burning. In fact, research has shown that leptin levels drop by as much as 50% after just 7 days of dieting… that puts you at only 50% of your fat-burning potential just one WEEK in to your fat loss plan, and it only gets worse with each passing day.
And if that wasn’t bad enough, with every pound you DO struggle to lose, leptin levels fall even further, making it even more difficult for you to continue to lose fat.
Because, as mentioned, in the face of calorie restriction, your body views stored body fat as an asset to survival. The more fat you lose, the more “danger” your body senses, and the harder it is to strip away that next pound.
Hello fat loss plateaus!
Now, I hate to continue to be the bearer of bad news, but the scenario I just explained is actually only HALF the problem.
The other unfortunate reality is that the vast majority of people are ALSO suffering from a condition known as “leptin resistance” due to years of high body fat levels and a diet full of processed foods.
simply means that even at high levels, leptin is no longer able to properly signal fat burning to your body, dramatically decreasing it’s fat loss effects. That’s a pretty disheartening truth for the fat loss enthusiast, but as Ialluded earlier, there IS something you can do about it.
Let me ask you this:
What if I told you there was a drop-dead simple way to keep leptin levels high as you lose weight, while also increasing your body’s sensitivity to the hormone?
Is that something you might be interested in?
You see, if you could do that, you could essentially keep your body in a fat-burning state all the time… high leptin levels = high levels of fat burning… 24 hours a day, 7 days a week. Can you just imagine how much MORE fat you’d burn if your body was no longer limiting your rate of fat loss on a daily basis?
A LOT more.
And here’s the great news: there is indeed a drop-dead simple way to achieve exactly that, Join our Total Loser Fat Loss Boot Camp, sign up to our Personal training services or just simply follow our ONE (Optimium nutrition everyday) Protocol, these can cost as little as £5.99.
Want To Know more????
Call: Paul 07960 231178
Complete Contact sheet @: www.paulmasonfitness.com
I would just like to say I’ve been very happy with Cheshire Personal Training and my trainer Jonathan since I started using your company to train me a few weeks ago. I ruptured my Achilles 8 weeks ago and Jonathan has taken my injury in to account and has kept the training relevant and interesting and has worked out different routines so that I am not just working my core and major muscle groups but also managed to get my heart rate going despite my physical limitations. I would recommend your company/ Jonathan to others who are considering which trainers to use.
Martin O’Hara – Worsley
Roger has an exceptional ability to translate what the client requires into what he needs. He listens and varies the exercises so that training does not become monotonous. His experience and maturity enables him to know just how far to stretch a client. I feel that he is the best trainer I have ever had. His encouragement has changed my life and my fitness for the better. David Goeritz
If you are looking to lose Fat quickly, safely and kept if off, try Paul Masons 2 week detox or 4 month turbo plan that will shred the fat off. We recommend JuicePlus to help you along the way to run alongside our detox programme and to underpin a healthy lifestyle based on sound nutritional principles. Some clients can lose up to 7 pounds in their first week!!
Not only is juiceplus made from 26 different fruist and veg, which gives you the vitamins and minerals you need to keep your body healthy for a better lifestyle and to lose fat quickly!
We back our juiceplus programme up with full support in our Total Lose Fat Loss facebook page support group, we also run a Total Loser Fat Loss Bootcamp all underpinned with professional help from our personal trainers to ensure your getting the best results possible!
To get your FREE Detox anf meal plan fill in our contsct sheet at www.paulmasonfitness.com PDF
Get in touch if you are interested and one of our qualified personal trainers will be in contact!
If you suffer from pain or stiffness in your back, neck, elbows,
knees or shoulders, you’re about to discover which foods have been scientifically-
proven to heal old injuries and reverse years of
chronic pain, discomfort, and aching joints!
Here are the 7 very BEST foods that decrease inflammation
and relieve agonizing joint pain. . .
1. Bell Peppers: Inflammation produces harmful free radicals.
Bell peppers are loaded with the same antioxidants (vitamin A,
C, and K) that fight off these free radicals, and are a critical part
of an anti-inflammation diet.
2. Salmon: While other types of fat can actually increase
inflammation, omega-3 fatty acids work to decrease
inflammation by suppressing the production of cytokines and
enzymes that erode cartilage.
3. Extra Virgin Olive Oil: has the most antioxidant benefits of
any other oil. These work to actually extract the free radicals in
your body that can lead to inflammation and joint pain.
4. Shrimp: contains high levels of glucosamine, a nutrient
that combats inflammation of the joints. Shrimp are also high
in selenium, a powerful antioxidant that fights off free-radicals
and therefore inflammation.
5. Avocado: considered “the most nutritious of all fruits”
because it contains more than twice the daily needs of vitamins.
Plus, studies conclude that avocados improve nutrient absorption
of other foods as well!
6. Turmeric: a super-spice from Asia (used in yellow curry) that
has the same mode of action as anti-inflammatory medicines and
is considered one of nature’s most powerful healers!
7. Ginger: blocks the effects of prostaglandins, the substances
that cause inflammation. Ginger also contains chemicals that
work similarly to many anti-inflammatory medications!
Not only are all of these foods packed with joint pain ending
nutrients they also taste great and are easy to find in any shop.
If you are currently experiencing joint pain you will be pleasantly
surprised with how quickly you notice these natural
pain relievers doing their job.
Also i recommend you go to my Juice plus site or click on
Stay Fit Stay Well
Areas Covered: Knutsford, Northwich, Winsford, Hartford, Kingsmead, Middlewich
Weight loss, muscle gain/growth, strength, body sculpting, programme design, nutrition
Foundation degree Sport & Exercise Sciences, YMCA level 2 Reps Professional Gym Instructor, Level 3 Personal Training, Les Mills Bodypump
Instructor, Spinning Instructor
Advanced cardiovascular training methods level 3
Advanced resistance training methods level 3
Anatomy and physiology for exercise and health level 3
Advanced in instructing physical activity in different environments level 3
Nutritional management level 3
Registered exercise professional level 3
Exercise and fitness knowledge level 2
Hi, My name is Mark Purkiss and I was born in Bristol, North Somerset. At the age of 17 I decided to move to Cornwall. Whilst living there and taking advantage of exercising outdoors my life changed and sport and exercise became my world. I had such a passion for keeping fit and healthy that I decided to go to the University of Chester to study a degree in Sports and Exercise Sciences. At University I learnt a wide range of training methods, ranging from functional training, kettlebells, advanced cardio methods, sports nutrition, high intensity training, to advanced resistance methods and much more. Over the years in Cheshire I have worked in various gyms, training and conditioning people, along side this I have carried out various coaching and personal training sessions outside the gym environment as some people preferred to exercise in the comfort of their own home or outdoors. I have helped many people to achieve what they never thought possible. All my life I have put in 110% and this is exactly what I will do when I work with you. I am an enthusiastic and motivated trainer who has worked in the fitness industry for over 15 years. I have worked and currently work with clients of all ages and abilities, with a variety of goals ranging from weight loss, body sculpting, strength gaining, muscle growth and attaining better fitness. My sessions will never be boring but safe and effective. Training with me will improve muscle tone, posture, balance, core strength and produce a more efficient, functional and conditioned body.
My mission is to help you get into the best shape of your life. I believe that anyone can become healthy and fit with a regular programme of exercise and good nutrition.
Favourite Quote : Unleash your Potential and Believe you can Achieve
From an early age and into my 30′s I had always played a lot of football and cricket and suffered badly with knee injuries…….several operations later I was left with no cartilage in either knee. I signed up to a gym but rarely went and as I wasn’t able to play sports like I once could, my weight increased to the highest it had ever been.
Enjoying food as much as I do, the situation was not going to get better and I needed to find a solution quickly. I saw an advert for Mason’s Fitness to see if personal training could help me out. I spoke to Paul Mason and he paired me with Sarah for my free consultation and taster session and it was quickly explained to me what we could to strengthen the muscles not only around my knee’s but also around my core which has a huge impact on the way the body works. I also received a Paul’s ONE Protocol nutrition guide, which was different to any other sort of eating plan (diet to me is a bad word) i had seen before. The plan was simple to follow and easy introduce into my daily life. There is lots of choice and the recipes are really tasty .. ……the best and most honest way I can describe it is that it definitely not a diet , but more a lifestyle change, and its actually not drastically different to what I used to eat.
Having worked with Sarah now for 12 weeks (2 x 1 hours p/wk), i’ve lost 6 kg (13.2 pounds) and more importantly have increased muscle mass in the area’s we targeted. Sarah’s enthusiasm is infectious and the sessions are great fun. Having always been an outdoor sports person I honestly never thought I would say that I enjoy gym work, but i do now. I look forward to the sessions and that’s completely down to Sarah. Her knowledge is outstanding and she quickly understood my capabilities and limitations and therefore tailors the sessions so that I can get maximum results. I’m genuinely impressed with my results and don’t believe I would have got them had I been exercising on my own in a gym. I recommend Mason’s Fitness and Sarah to everyone!!
Did you know that your thyroid gland is what regulates your metabolism
- the rate at which you BURN FAT?
Environmental factors and processed foods may cause most
people’s thyroid gland to not work well and that could lead to a very slow or broken
The processed foods that are ever present in our daily lives are lacking the nutrients that optimize
your T3 which is what makes sure your thyroid is regulating your metabolism for
high performance. What’s really worries me is …………
The majority of People who struggle with their weight and cravings for sweets
actually have an issue with their thyroid, and usually are lacking Triiodothyronine
(T3), making it very difficult to lose weight. T3 regulates fat, protein, and
carbohydrate metabolism, so it’s a very important hormone for fat loss.
Here are the 3 best ways to increase your T3 levels. . .
1. Eat enough calories. When people go on a diet, they often drop their
calories way too low. When your body doesn’t think it’s getting enough food,
it lowers its metabolism in order to more efficiently use the food it’s receiving.
So, if you go on too drastic of a diet, you actually condition your body to hold
on to body fat for “survival.” Make sure you consume enough calories – no
less than 1200 for women and at least 1800 for men (though for most, 1600
and 2100 are more appropriate minimums).
2. Eat a healthy, well-balanced diet. In addition to getting enough calories,
make sure the foods you choose are rich in nutrients. The efficiency of T3 is
impaired if you aren’t feeding your body what it needs to produce it.
Selenium, Iodine, and Zinc are required for the production of T3.
Selenium is a trace mineral that is used by the thyroid to produce T3.
Foods rich in dietary selenium include: nuts, seeds, bran, oats, and
most all seafood.
Iodine is also a trace mineral that is required for T3 production. Foods
containing iodine include: shellfish, beans, sesame seeds, soybeans,
spinach, and squash.
Zinc is another trace mineral that is needed for endocrine glands to
signal to the thyroid to produce T3. Zinc is in these foods: crab, dairy,
chicken, turkey, nuts, and beans.
Look for a supplement that has 50 mcg of Selenium, 150
mcg of Iodine, and 11 mg of Zinc.
I can’t stress this enough, supplements are ESSENTIAL for all round health and well being, never mind fat loss. The quality of food in the UK now is pretty darned pants and even most fruit and veg doesn’t contain half of what is used to especially with transportation and storage methods used these days. Many of the supplements I recommend actually USED to be available in our diet, such as iodine, but sadly- no more! Take a multi-vitamin and mineral supplement, ideally Juiceplus which is certified pesticide and chemical free, in fact is you want to totally re balance your metabolism take the following combine with Juice/plus
However, I also realise some of you guys are on a budget, so I’ve listed the other recommended supplements in order of importance- all 6 are vital, BUT if you only have money for 3 of them, get the first 3!
All this info and much more is available in my ONE protocol 2 week detox plan.
Stay Fit Stay Well
“Exercise Just not how you know it!! A total mixture of fun, enjoyment and pain all rolled into a one hour experience that will push your fitness to the next level and your body to a lower dress size in no time at all!”
Laura Lakin – Warrington