Gluten

Hello and Happy Sunday!

Today I thought I would talk about GLUTEN and why so many people are eating less of it! Gluten is a protein found in grains such as wheat, rye and barley. In people suffering celiac disease, or gluten sensitivity, this protein causes damage and inflammation to the intestines. Celiac disease & gluten sensitivity is on the rise, mainly due to a massive increase over the years in the amount of grain we eat, and the types of gluten filled processed foods that are widely available – particularly in the Western World. The wheat of today is farmed from nutrient depleted soils and is a result of “hybridization” – in other words, nothing like the grain we ate 100 years ago!

The benefits of eliminating or reducing gluten: Encourages a healthier diet with less processed foods & higher quality grains like quinoa for example.Reverses inflammation and damage to the intestinal tract, promoting gut health.

Disadvantages of a gluten free diet: Potential lack of fibre & essential nutrients if eliminating all grains. Poor alternative choices if choosing packaged and processed GF foods full of fats and sugars! Summing up, if you find yourself suffering with stomach issues, brain fog, fatigue or skin conditions, it might be that you are sensitive to gluten. Try cutting it out for a couple of weeks and see if there’s an improvement …. but do some research and fill your diet with NATURAL, nutrient rich foods, rather than buying from the GF aisles in the supermarket!

If you have NO digestive or other gluten related issues, then the chances are you don’t eat a huge amount of it anyway …it’s all about the balance and you might have that just about right already!

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CLASSES – All classes are running this week with no venue change.

NEW CLASSES – So Lee will be joining us on Weds 16 October for another audition and with the intention of him starting a new class up towards the end of October. The classes are offering a more strength/conditioning based class as apose to the cardio element so we have a good mix on the timetable to suit everyone, not to mention switching up our training. I would be looking to invest in some more equipment for the Thursday class.

I’ve done a recent poll on my Health Fitness & Wellness facebook page with regards to timings. For those of you not on facebook I’d appreciate your feedback via email:

Thursday 6.30-7.00am – Early Risers Body Blitz

Thursday 6-7pm – Lift Lean Strength & Core

Thursday 7.30-8.30 – Lift Lean (as above)

Weds 8-8.45pm – LBT Conditioning

WEDS FP VENUE FOR DECEMBER – so far I have Soper Hall, Caterham Valley and Sanderstead Cricket Club Limpsfield Road on hold for the Weds Fitness Pilates class during December. I’m looking for something bigger but in hindsight December I’m predicting will be quieter but will keep you posted and thanks for all the suggestions.

CLOTHING – Ok lots of interest in the clothing this month so I’ll be putting another order in at the end of September. As listed in last weeks email, the details as follows:

Leggings come in black long or three quarter length – £18

Print colours, white, silver, gold, blue, red or pink

Sweats come in black, cream, grey or baby pink – £20

Print colours, black, white, silver, gold, red, blue or pink

Loose fit vests come in black, white, royal blue, coral, baby pink, red – £12

Print colours same as sweats

All orders please email to [email protected]

Bacs payment to Lloyds TSB, Account Number 02907919, Sort Code 30-91-72

So, I think that covers all the nitty gritty…. Enjoy your Sunday and I’ll see you in class tomorrow starting with FP at Farleigh Golf Club.

Love Lindsay xx

Louise King

I’ve really enjoyed this programme, having done the 4 week lift lean in Jan which was really quite strict with the food and intense with the daily workouts I’ve actually seen better results this time around.

I like having a choice of workouts as if I’m not keen on doing one 2/3 times through I just pick an alternative to make up the time. Like you Malinda I found it difficult to keep up with the workouts every day what with two young kids and work 4 days a week. I didn’t beat myself up if I didn’t do it this time though as I knew that if I got to class a couple of times a week and kept on top of the eating I could at the very least maintain the weight.

Denise Campbell

Hi Lindsay, the Elevate program has been a hit for me. I’ve enjoyed the different options each week. Wednesday nights class was a challenge but a good one. I also liked the daily choice of online exercises. Results for me were 3kg weight & 4.5 ins loss.

I’m ready for my trip to Australia to visit my son ✈️?❤️. Sorry but won’t be back to class till November ?.
Thanks again Lindsay for your encouragement, endless energy & support xx

Malinda Young

I lost 2lb in weight and 5.5 inches in total. I’m really pleased with the inch loss but was hoping for a few more pounds to have gone! However I’m pleased because it’s still a loss.

I had gestational diabetes in both pregnancies, so I’m high risk to develop type 2 at some point during the rest of my life. I’m not going to let this happen so Elevate/Lindsay has helped get my mindset on track for this. Having ‘wiggle room’ and not beating myself up about it is such a positive thing- allowing myself this has actually meant I’ve got back on track again much quicker than I would usually.

Jayne Williams

I love my fitness pal and will keep it up mon-fri, the daily coaching from Lindsay was invaluable and set me up for the day in the right mindset.
I wasn’t fab at the daily workouts but did add more daily walks in, regular daily small changes is the way forward for me

Loved having a different theme each week too. The most challenging for me was to eat varied meals and to post in the group..

Thanks so much Lindsay, looking forward to the November Elevate

Nicola Bleinham

My measurements and weight stayed the same, however, overall I feel less bloated and more toned and my clothes feel looser.

I didn’t really want to lose too much weight, just tone up and I feel that I have achieved this. I also feel that my digestion problems are more under control now I eat cleaner and I think I have a better understanding on the food that triggers my ibs cramps.

Paula Trainer

I’m definitely more alert & my energy levels have improved. My sleep as also improved.

I found the daily coaching really useful. Maybe 7am is too early for some. It was okay for me as I’m at work by 7, but maybe 7.30am better. I definitely think mornings are better.

I’ve booked on the November course so my goal is to continue with food food protocol that works best for me, along with tracking my inch loss. I’ve decided not to track my weight as it’s left me really disappointed each week.

Thanks for your support Lindsay Williams

Joanna Soltu

So excited as I approach the end of the programme. Have lost 4lbs and although I didn’t take accurate body measurements at any point during the programme, I know I have lost mass as I can now fit into clothing that I couldn’t before!

I’m feeling a lot fitter and more energetic and I am determined to keep up the regular exercise. Have also bought myself several keto recipe books to ensure I stay focused and motivated to keep going as I am loving the variety and naturalness of the food. Thanks Lindsay x

Nicola

Lift Lean week 1 results. Weight: lost 2.2 kg 4.8 lbs. Mass: ? Lost total of 9cm 3.5”
Happy with that. ?

Need to work a bit harder on home workouts! ?️‍♀️ But wanted to do this program for general well being!
Getting back on track with healthy food, not over eating, drinking less alcohol, being more positive and ultimately getting fit.

Louise King

Denise Campbell

Malinda Young

Jayne Williams

Nicola Bleinham

Paula Trainer

Joanna Soltu

Nicola

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