Summer Slim - Part 1 - Key Nutrients

Key Food Groups

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Proteins : Vitamins : Minerals : Fatty Acids

Proteins

Eat protein rich foods : Meat, fish, eggs or nuts, pulses, beans and seeds: 

 - Ensure a full range of essential amino acids to ensure optimum health and energy

Vitamins

The basis of many of the body's chemical reactions. Vital for optimum repair, immune function, energy levels and connective tissues.

Minerals

The body tissues are built from a range of minerals.Regular intake promotes strong bones, maintains blood vessel function, promotes dental health, improves brain function, ensures blood circulation, and much more.

Eat plants and meats, seeds and pulses.

https://www.naturalfoodseries.com/13-benefits-minerals/

Fatty Acids

The two primary EFAs are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3). These EFAs are necessary for the following processes:

• Formation of healthy cell membranes
• Proper development and functioning of the brain and nervous system
• Proper thyroid and adrenal activity
• Hormone production
• Regulation of blood pressure, liver function, immune and inflammatory responses
• Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
• Crucial for the transport and breakdown of cholesterol
• Support healthy skin and hair

Sources of Omega 3’s include flax seeds, pumpkin seeds, soybean and its products such as tofu and tempeh. Walnuts, and dark green veggies, such as kale, collards, chard, parsley, and cereal grasses (wheat & barley grasses), are also good sources. This is because all green (chlorophyll-rich) foods contain Omega-3 FA in their chloroplasts.

https://www.downtoearth.org/health/nutrition/benefits-essential-fatty-acids

Rico's Recipes - Liver booster

Rico’s Liver health Espresso

• ·         Small mug of almond or soya or coconut milk
• ·         Quarter teaspoon cinnamon powder
• ·         Quarter teaspoon turmeric powder
• ·         Pinch of ginger powder
• ·         Pinch of black pepper powder
• ·         Pinch of cayenne pepper
• ·         Small Honey to sweeten

Method

Heat to nearly boiling; stir frequently; for 3-4 minutes

Serving

Serve and drink as per an espresso coffee : Just before bedtime!

A review from a client

Received Monday 30th April 2018

'I had experience of other personal trainers prior to meeting Paul. To be honest these experiences had left me pretty cold towards personal trainers.

What I found with Paul was a tailored personal service. It wasn't simply about working hard – it was an all-encompassing approach which addressed diet, exercise, sleep and lifestyle. We talked through each in a friendly and sensible way and agreed some goals to work towards.

I didn't really appreciate the impact that diet could have and how a sensible diet would make such an immediate impact when combined with the right types of exercise. Paul explained the right combinations of foods in a clear and coherent manner.

When I started with Paul I was 16 stone 4lbs. I had a couple of setbacks along the way – although Paul didn't lose his focus or drive, but simply encouraged me to go again. After an 8 week period my weight had dropped to 14 stone 12. I feel much healthier, stronger and fitter, my clothes fit me again and I am enjoying training. I would like to get down to 14 stone 4lbs - and feel very confident that I can achieve this.

Paul is about helping you achieve your goals by listening to you and designing a bespoke approach to get there. He works at your level, but is constantly trying to evolve your abilities and thought processes. He has a very relaxed and friendly style, whilst maintaining focus towards your targets.

I wholeheartedly endorse Paul's approachability, knowledge and methods. Losing 20 pounds in 8 weeks in a healthy and sensible way speaks for itself.'

February. Beach body for me, please.

February - A month when many English people sense the glimmer of the end of another freezing winter. Many, too, book their summer holidays, and with it, they start thinking about getting into some form of acceptable body-shape before their annual fortnight in shorts and swimwear. Who knows, in the summer, perhaps to look good at home for a few months in the English sun?
PWR Motivation
With a personal training pack from PWR Personal Training, of Hoghton, Lancashire, you will take control of the process, and ensure that you look your best and stay that way. No fad diets that leave you depressed at every meal time; plus muscle-toning, metabolism-boosting workouts.
If you desperately need a spark of motivation, it might be worth you choosing to call Paul and discuss a starter pack package for yourself. It might be all you need to get you on a healthy track for your immediate, short term health and also for a long and energetic life.

Paul, I am short of time and I am totally unfit?
This makes you a perfect candidate for our personal training approach.
With a bit of planning and organisation which Paul will help you with, the exercise required will take up no time at all from your day. We get things moving without taking up a major slice of your time and it won't leave you knackered for the rest of the day.

Add the smart diet choices and adjustments that we recommend (which also take no time), you can make all the difference and start shedding those inches where it matters.

What do you need? When by? Give Paul a call. 

www.pwrpersonaltraining.co.uk