Good afternoon,

Lots of content and ideas in this weeks newsletter and a big welcome to all my new comers, I hope you enjoy the classes & have familiarised yourself around the website.  Any questions you may have please don’t hesitate to contact me.

Class news

First and foremost classes are running as usual this week apart from the bank holiday Monday.

Tomorrows bootcamp class, although not as warm as hoped, will be outside as planned in Whyteleafe Park.  No rain forecast and as predictions come in for the summer, the outlook it’s looking like another hot one.  If you’ve not yet tried the bootcamp style class then do come along.  I know some of you are put off by the hills but this year I’m giving plenty of options to suit you all.  I can’t stress enough how amazing it feels to exercise in the open air and the change in the style of training will not only keep you focused but will shake things up & you will, I promise benefit from a different style of training for a few months.  SO COME GIVE IT A GO.  See you at 8.15 for an 8.30 start.

Kick Start Super Summer Prep

Starting Monday 13 May is the new 4 week online programme. Daily nutritional instructions, recipe ideas, mini online workouts, plus daily coaching with me via a private group.  Addressing food, exercise and other health topics and BIG ROCKS that affect our results.

Week 1 will be an elimination week where we will be discussing gut health and ways to heal the gut in order to get rapid fat loss results. Over the 4 weeks there will be other health talks which will help you understand how to improve your diet, mindset & sustain & healthy 5:2 approach.

After week 1 we will be taking a 5:2 approach, no demonising foods & learning what works for you as an individual

So…… If you’re not yet signed up check out the details on the website & email me with any questions.

https://totalbodyfitness4u.co.uk/how-to-live-a-healthy-long-life-keep-it-simple/

With that in mind I thought, well lets give you a little snippet of what the programme entails:

Gut Health

How much do you know about gut health ?

Did you know a happy gut doesn’t just benefit your body but is totally linked to your mental cognition too ?

The gut is made up of microbes that affect your physiology & keep your body and brain functioning so the wrong internal mix can lead to all sorts of problems later on in life.

Your gut bacteria produce neurotransmitters that can affect your mood – your gut nervous system communicates with the brain so in other words the wellness of both your body and  brain are highly dependent on your gut health.

We need to be fuelling our bodies with good nutrition to ensure we create ‘good gut bugs’  which will help digest and absorb nutrients & fight off the bad bacteria.  Spending a period of time cleansing the gut and re-fuelling with good clean nutritious foods goes a long way to not only weightloss, but more importantly sustaining a healthy immune system.

Bone broth is said to be a great gut healing recipe so here’s one for you to try. Would love to hear your opinion on this one…….

Homemade Bone Broth Recipe

Serves 4 to 6

Ingredients

  • Bones from 1 organic rotisserie chicken
  • 1 yellow onion, roughly chopped
  • 3 celery ribs, roughly chopped
  • 6 cloves garlic, minced
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 1 tsp. dried thyme
  • 1 tbsp. salt
  • 2 bay leaves
  • 10 to 12 cups water

Method

  1. Place all your ingredients in your Instant Pot, making sure everything is submerged in the water (it’s OK if some of the bones are sticking out) and taking care not to go over the maximum fill line for your model.
  2. Close the lid and move the valve to sealing. Use the pressure button to set your Instant Pot to high pressure. Hit manual and use the plus and minus buttons to reach 45 minutes.
  3. Once the timer is done, move the valve to venting to quickly release the pressure.
  4. Remove and discard the bones and bay leaves. Using either an immersion blender or high-quality blender and working in batches, blend the vegetables and liquid, being careful of the hot soup.
  5. Eat this soup within 2 to 3 days or freeze it for up to 6 months. This can be consumed plain or used as a base for all of my soups.

So, if you’re ready to cleanse the gut, get your nutrition back on track & lean more about gut health join me on the next programme.

I’ll leave you this week with a mini workout.  Another part of the next programme, I’ve just recorded a short series of Tabata workouts.  These are ideal if short on time and although only anywhere from 5-15 minutes long these workouts ignite your metabolic system into fat burning mode.

Give it a go and have a fab weekend everyone.

Lindsay x

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.

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A reminder that there are no classes this Thursday morning due to the hall being used for the European elections.  Fitness Pilates will be running at 7.15pm at the church hall as usual.

No classes bank holiday Monday