Are You Eating The Right Fats?

In my opinion, EVERYONE should be supplementing with an omega 3:6 blend at least, as the benefits are outstanding!

Here are just a few:

·         Reduced inflammation around joints

·         Omega 3 (EPA & DHA) is an anti-inflammatory

·         Can reduce symptoms of most allergies known to man

·         Speeds up the fat burning process when taken with L-carnitine

·         Reduces the insulin response after you’ve eaten

·         Can make your cells sensitive to insulin as opposed to resistant

Every single cell in the human body is covered with a double layer of omega 3 fats which in turn make the cell a healthy cell. Whereas, if your diet consists of more saturated fat, your cells will be covered with an unhealthy form of fat, meaning that your cells will also be unhealthy which can, and does, lead to serious illness.

On the left we have saturated fat (solid at room temperature). This came from two burgers that went onto the George Foreman grill (there are other makes on the market!)....and this is the fat that came out of it. Imagine that amount of fat floating around in your digestive tract, stomach & arteries! This is the type of fat that we as a nation eat far too much of. And guess what happens to all that fat? It builds up nice and slowly in our fat cells and around our internal organs.

In the middle and to the right we have a selection of ‘healthy fats’. We have salmon, a great source of omega 3 fats & protein, a selection of nuts and seeds, also a great source of omega 3 & 6 fats & protein and then there’s a capsule form (also available in liquid form) of omega 3:6. If you don’t consume a lot of fish, nuts, seeds, avocados, olive or coconut oils on a daily basis, you really should consider supplementing with a good quality, well sourced form of omega 3:6 supplement. Steer clear of cod liver oil though as this tends to contain high levels of mercury which, strangely enough, is not great in the human body!

You should try and consume a small amount of healthy fat with each meal. Some ideas would be:

·         Breakfast- meat and nuts

·         Snack- nuts & seeds

·         Lunch- chicken & avocado salad drizzled with olive oil

·         Dinner- fish cooked in coconut oil with lots of steamed green vegetables

If you would like more information on healthy fats or any other nutrition topics, or would like to order some omega fish oils, please don’t hesitate to contact me at tony@markefitness.co.uk

I'm also on Twitter @markefitness

 

My Vitamin D workout!

What can be better than working out during the summer...working out outside maybe?

Now that the summer looks like it's finally here, I thought I'd make full use of the sunshine and treat myself to an outside workout.

All I needed was a kettlebell, a mat, a bottle of water and myself......I took myself to the running track at Down Grange and set to work.

Here's how I made use of my 40 minutes that I had:

3 warm-up laps around the track (even though it was pretty much 30 degrees I still needed to raise my core temperature and warm up my muscles) followed by

1 minute of full Press-ups (you can do press-ups on your knees if that suits you better)

1 more lap around the track (getting warm now!)

50 kettlebell swings (I used a 14kgs but you can use whatever)

Another lap! (last 200m I pushed really hard)

20 metre Kettlebell Walking Lunge (kb in right hand, lead with right leg, then change hands and lead leg to lunge back)

Another lap

15 Single Arm Kettlebell Press right then left side

1 more (very warm) lap

20 Press-up with Squat Thrust (perform 1 press-up, then 1 squat thrust, 1 press-up, 1 squat thrust continue until all 20 are complete)

1 lap walked to 'cool down' and then a quick Bikram Yoga style stretch (it was certainly hot enough!)

To read the full benefits that Vitamin D has on the body and why we need it, please click the attached link:

 http://www.charlespoliquin.com/Blog/tabid/130/EntryId/410/25-Excellent-Reasons-to-Take-Vitamin-D.aspx

If you have any questions with regards to this email, personal training or any of my other services that I offer, please do not hesitate to contact me:

tony@markefitness.co.uk

Twitter: @markefitness

Skype: TonyMarke1

Facebook: markefitness

www.markefitness.co.uk

Fitness meets Hypnotherapy for Weight Loss!

Losing weight can be hard enough as it is.

Firstly, there’s the food side of the equation to think about, then there’s the exercise and lastly there’s the mental side of things (mindset). It’s no surprise to hear then that the average diet in the UK only lasts 7-10 days!

Here at markefitness, I’ve teamed up with a Student Clinical Hypnotherapist to bring you the very best way to deal with all of the points mentioned above.

We are offering the first 5 people a HUGE discount on our brand new trial of bringing fitness & hypnotherapy together!


What will the course involve?

After the initial contact, you’ll firstly meet with my colleague, Ed Francis, who will decide if he can treat you using hypnotherapy as not everyone can be treated in this way. If it’s a yes, you’ll then have 3 hypnotherapy sessions with Ed over the following 3 weeks. Between each of those sessions you’ll see me, a full time Personal Fitness & Weight Loss Coach. I’ll be taking you through an initial nutrition consultation, a further nutrition follow-up appointment and then 6 (2 per week) 1-1 personal training workouts. But don’t worry, the intensity will be adjusted according to your current fitness level and skill base!
The total duration of the course on offer is 4 weeks.

So as you can see, between my colleague and me we will take you through the mind-set, the eating and the exercise, all of the 3 main elements of successful and long-term weight loss.

Let me explain a little bit about what hypnosis is:

Opinions vary on the exact definition of this natural state of mind. First of all, contrary to what many people believe, hypnosis is not always a trance state or a sleep state even though a person in hypnosis may appear to be sleeping. Hypnosis is really natural state of mind and is an important part of everyday life. Whenever our mind wanders, daydreams or is focused on something, such as reading a book, driving a familiar route, watching a film we are in a state of hypnosis.


If I’m hypnotised do I give up control?

Do we give up control of our mind to someone else when we are reading a book or watching a film? In situations like this you are in a hypnotic trance, although you still have the power to emerge from that state if wished. Whatever or whomever hypnotizes you; you always have the power to resist. When you realize that you are the one in control, when you decide how deeply
into hypnosis you wish to go, then you become aware of what hypnosis is. A hypnotherapist is a guide and helps you on a journey, but the change can only be made by you. Often the realization that you are in control, and that you can make change yourself is very empowering. You’ll find that the more often you going into hypnosis, aware that you doing it, the more you realize how easy it is to let go, secure in the knowledge that you can always stop a session if you feel
uncomfortable. Some hypnotherapists use the knowledge that actually we are always in hypnosis
and will have an open discussion with you, just altering their language patters, using suggestions relating to your goal and the changes you wish to make, without taking you into a ‘trance state’ at all.

How does hypnosis feel?

Hypnosis is a natural state of mind; people are often surprised that they hear every word and could get up and walk out of the room at any moment. Unless you enter a deeper state, you may not seem any different, just very relaxed. It’s similar to drifting off to sleep at night, that stage when you are not quite awake and not quite asleep, you may feel a sense of weightlessness or you
may feel heaviness as all your muscles relax. Everyone experiences it differently, and your therapist will be able to reassure you and help you relax and enjoy the experience.
Most people are surprised at just how relaxing it is.

What will happen in a hypnosis session?

Your hypnotherapist will take detailed history and with some conditions may request permission from you to write to their doctor, to let them know you are having hypnotherapy. They will then discuss you goal and what you would like to see or feel at the end of your sessions. Using a range of different techniques your hypnotherapist will relax you, make you feel comfortable and work with you towards achieving your goal. After a session you may feel uplifted, lighter and very relaxed. Often change is very subtle, as your hypnotherapist will be working with your subconscious mind, and you may just notice a very positive shift in how you are feeling.

If you're serious about losing weight, for good, and would like to be one of the first 5 people to take advantage of this HUGE reduction in price get in touch TODAY. Spaces are limited and once the first 5 have gone, the discount WILL end.

For more information or to book one of the first 5 spaces, please contact myself or Ed.

Tony: 0781 809 5619 e: tony@markefitness.co.uk
Ed: 0780 972 8185 e: edthemagician@hotmail.co.uk

Weight Loss Bootcamp in Basingstoke

Do you want to lose weight and raise money for charity?

markefitness and Anna's Challenges have teamed up and Tony will be giving 50% of his takings to Anna's Challenges (helping children with Cystic Fibrosis. For more information about the charity see www.annaschallenges.org.uk)

Weight Loss Bootcamp is a 4 week program designed to help you lose weight, it's that simple!

During the 4 week period you will be strongly advised to exercise at least 3 times a week. All the sessions will be early morning at 6.15am. What this means is that you will have the opportunity to be put through your paces on a Monday, Wednesday and Friday morning, then get yourself home to eat a healthy, pre-planned (by me) breakfast and then off to work. By 7.30am you could have exercised and eaten a well balanced breakfast before catching the 7.47am train into London!

The emphasis of the course is to get you to lose pounds and inches. So, we will do a weight-in on day 1 and then at the start of each week. You will have already taken measurements of your waist and any other areas you feel you would like to keep an eye on. These are done in the privacy of your own home. These measurements are then emailed to me the day before the start of the course. At the end of the 4 weeks, you can then re-measure the same areas and email me the results.

The format of the 4 weeks will look like this:

• Monday, Wednesday & Friday meet at Down Grange Sports Complex at 6.15am
• All sessions will be 45 minutes in duration
• All equipment will be provided
• Bring a towel and some water as you will be getting warm!
• You will be required to fill in a weekly Food Diary as this is key to losing pounds and inches
• Each week you will be given guidance as to what to eat and the best times to eat it
• Full email, text and phone support will be available throughout the 4 weeks and after

Previously I have run this type of Bootcamp over a 2 week period and had some great results. Think what you could achieve in 4 weeks.

ALL THIS FOR ONLY £80 PER PERSON.

Starts Monday 20th February 2012

If you would like to sign up for the Bootcamp or would like more information please don't hesitate to contact me on any of the following:

m: 0781 809 5619
fb: Tony Marke or markefitness
t: @markefitness
w: www.markefitness.co.uk

All the best and I hope to see you soon

Tony