Six Week Transformation

Are you fed up of going on diets which promise the world and deliver little more than temporary weight loss?

Want to learn how to eat a healthier diet providing you with lots of nutritional goodness by eating real food, not just lettuce leaves and weight loss teas?

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If you want to learn how to transform your body and your life with simple, lifestyle swaps, and maintain the results, scrap the diets and join me for a 6 week online journey.

This online course will empower you to make smarter food choices, experiment with new exciting recipes that the whole family will enjoy and learn how to incorporate exercise into your daily routine. Whether you have 2 or 20 lbs to lose, this program will help you achieve your goals. Take your fitness and health to a new level, leaving you feeling and looking your best ever. Over the 6 weeks you will join an online community of support from wherever you are in the world and at any time of day, giving you the flexibility to work on your goals when it suits you!

How it works:

We will work very closely together and you will receive constant support throughout. I will take time to find out a lot about you and that information will be used to plan your customised meal plan. The meal plan will be very easy to follow and something the whole family can follow so no extra work is required! I will also send you regular recipe ideas and healthy options when dining out.

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Along side the healthy meal plan will be an easy to follow exercise program which will take a maximum of 20 minutes to complete and require no equipment. Video demonstrations will be provided.

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We will also discuss how stress and external factors can effect you health and fitness and discuss ways to keep these at bay.

A private Facebook page will provide a safe forum for you to discuss your progress with others on the course, ask questions and share best practice. I will also encourage you to post pictures and measurements here so that we can share progress with each other ( if you prefer not to do that I will ask you to send those to me personally so that I can track your progress.)

What’s included:

  • 1:1 Skype / FaceTime session with me to discuss your individual needs
  • Individualised meal plans and grocery list
  • Recipe ideas
  • Weekly workout schedule ( 20 min at home workout without the need of a gym or any equipment)
  • 3 week Skype / FaceTime session to check progress
  • Access to a private members only Facebook page for support and encouragement
  • 24 hour access to me for any questions you want to ask privately or for moments of weakness
  • Daily motivational tips
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Nerseh Douglas – Mobile Personal Trainer, St Albans

 

I am really excited to launch this program and help you achieve your health and fitness goals and maintain these goals through learning good habits to carry for life.

The 6 week course is £79. That’s less than the price of a coffee a day! Payments are made through Paypal.

Get your transformation started, contact me today!

Nerseh – Personal Trainer – ND Personal Training 

Sushi from the beginning….

Last night I attended a sushi making  masterclass @buddhabarlondon. It was AMAZING! I love sushi and always thought that it would be way too complicated and difficult to make but head chef Rey Sabinosa proved me wrong!
The evening started with an introduction to sushi pairing with Sake. We sampled 4 different types and were told the differences in flavour which are down to the polishing of the rice grains.

We were then shown how to make the famous Buddha Bar roll, rolled in cucumber and filled with salmon, tuna, avocado and shrimp – DELICIOUS!!!

We then all had a go at making our own rolls! Very fun and a lot easier than I thought!

I also learnt that you are only supposed to dip the fish in the soy sauce NOT the rice!
And the Ginger is to cleanse the palate in between the different pieces of sushi and not to have with the actual sushi!

Also, the wasabi is supposed to be used as an condiment and a little placed on the fish and not dissolved in the soy sauce!

At the end of the evening we headed up to the bar and sampled a few favorites from @buddhabarlondon

I would highly recommend the master class, especially with a group of friends. A very fun and informative evening.

Sushi is a great healthy meal and the combination of the healthy fish, good fats from avocados and vitamins from the seaweed and cucumber makes it a great post workout fuel.

You can go for cucumber rolls if you are having a low carb day or opt for brown rice for a post workout meal.

I’m going to go and purchase a kit today and enjoy making one of my favorite meals!

Let me know if you get a chance to attend a master class.
Happy sushi making! :)

#ndpersonaltraining #buddhabarlondon #sushi #cleaneating

How to deal with SUGAR cravings!!

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I am always asked this question so I though I would share a few tips that might work for you.

When you crave fizzy drinks try sparkling water with a squeeze of lemon or lime or some fresh mint leaves.

When you finish a meal and find yourself searching for a sweet treat, go and brush your teeth! Nothing tastes good after this and you would have distracted yourself for long enough to not want it anymore!

Empty your kitchen, bags, desk at work of anything with sugar so that you are less likely to give in at a moment of weakness. Also, avoid supermarket aisles with all the sweet treats and baked goods, seeing them is going to make you crave them even  more!

STOP using he excuse “but its for the kids”!!!! If it contains sugar it needs to not be in your house! The kids certainly don’t need it, they can get their fix from healthy fruit sources.

Studies show that it takes 21 days to break a habit, so give it 21 days and eliminate sugar from your diet! I promise you will feel and look better and be able to deal with tempting situations in a much more controlled way.

I would love to know how you are getting on so keep me posted and let me know if you have any further questions.

Good luck!

#ndpersonaltraining #21daysugarchallenge #cleaneating #sugar

 

The secret to Young glowing skin!!

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So it appears that the secret to young glowing skin is not in the expensive jars of lotions and potions but simply in the foods that we eat! Recent research has proved that consumption of colourfull vegetables such as peppers and carrots can significantly improve the texture and colour of our skin.

The following article gives you a summary of how foods such as Papaya and Brazil nuts can improve the texture and appearance of your skin.

Happy reading!

http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/food-skin_b_897853.html

8 Exercises you can do with a chair!

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No need for a gym, all you need is YOU and a chair! The following 8 moves will have your heart pumping and toning just about every muscle you have. Unless otherwise stated, do 10 to 15 reps of each move in the order listed and repeat the sequence two to three times for an excellent all over workout anywhere.

1. Incline Push-ups: Place hands on the seat and walk feet to plank position, bend elbows and lower body towards the seat and push back up. Repeat.

2. Plank Knee Cross: Place hands on seat, walk feet back into plank and bring left knee towards right elbow, pause and return to start and repeat on the other side.

3. Step ups: Step on to the chair and off again as fast as you can.

4. Triceps dips: Sit on chair and then place hands by your hips and slide off the chair so the hands remain on chair with fingers facing forward, now bend elbows and lower yourself to the ground and by straightening your elbows push back up again. The further the feet are from the chair the harder the activity.

5. Single leg sit and stand: Sit on the chair, balance on one foot and straighten the other in front of you. Now push through your heel and stand without using your arms. Return to seated and repeat.

6. Seat taps: Stand facing the chair, tap the seat of the chair with your left toes, quickly bring the left foot back to the ground and tap with the right foot. Repeat.

7. Incline plank jacks: Place hands on seat, walk feet out into plank and jump feet out simultaneously and back into plank again trying to keep the back flat and the core tight. Repeat.

8. Front kicks: Stand behind the chair, balance weight on one leg and aim to tap the top of the chair with your toes, touch toes back on to the ground and repeat 15 times before switching legs.

 

Have a great workout!

S’well Water Bottles

What better way to stay hydrated throughout the day, save the planet of wasted plastic and also save money on purchasing drinks when out and about!

These beautifully crafted bottles are crafted using non leaching and non toxic stainless steel and keep drinks cold for 24 hours and hot for 12 hours! They come in 3 different sizes and LOTS of different colours.

You can purchase one of these lovely bottles online if in the UK, in various stores in the US and Atelerie in Bermuda!

Visit www.swellbottle.com for more informationbottles

Happy drinking! :)

Is Stress causing you to have abdominal fat???

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

•Proper glucose metabolism

•Regulation of blood pressure

•Insulin release for blood sugar maintenance

•Immune function

•Inflammatory response

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body.

While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as:

•Suppressed thyroid function

•Blood sugar imbalances such as hyperglycemia

•Decreased bone density

•Decrease in muscle tissue

•Higher blood pressure

•Lowered immunity and inflammatory responses in the body

Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:

•Exercise

•Walking the dog

•Reading

•Socialising with friends

•Yoga

•Listening to Music

•Sleep

•Meditation

Cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low-stress lifestyle.

Either way try and incorporate a minimum of 30 min of relaxation into your day and get moving as much as possible!