Author Archive

posted by | Comments Off on FOOD INTOLERANCE: A MISSING LINK FOR PERSONAL TRAINERS AND WEIGHT LOSS?

Recently I went on a food intolerance course to better my understanding of what food intolerance is and what effects it can have on the body with weight loss and what benefits my clients would get from doing a food intolerance test, I have to admit I wasn’t expecting to find what I now call a Missing Link in Personal Training.

As a professional trainer I get asked all the time by clients and friends “what should I be eating to lose weight?”, usually I would know exactly what to say, but what I found out about food intolerance really through a bit of a spanner in the works!.

Before I continue, I realise that some of you reading this might asking yourself, “what does this have to do with weight loss or fitness?”

Answer.     Up to 45% of the population have a food intolerance, and it can affect any organ in the body, although there is a wide range of chronic symptoms to having an intolerance, it’s the gut symptoms, bloating, low mood and most of all weight gain which is most relevant to some of you. And this sheds light on why some people are training 5 times a week, eating healthy foods but are unwittingly making their fat loss goal an almost impossible nightmare by eating foods they are actually intolerant to which is halting their weight loss.  (Light bulb!)

“So what is the difference between having a food allergy and a food intolerance?”

Food Intolerance

Food Allergy

Reactions up to 72 hours after eating (often chronic)

Immediate reactions (2 hours or less)

Multiple foods can be involved

Rarely more than 1 to 2 foods

Any organ system can be affected

Primarily skin, airways and digestive system

Very common(up to 45% population)

Trace amounts of foods can cause reactions

Difficult to self-diagnose, Caused by raised IgG antibody

Caused by raised IgE antibody

Symptoms can clear after avoidance (3-6 months)

Lifelong

Before, I had always thought that the foods people could be intolerant to were only a few. You know, the main one’s being things like wheat, eggs and milk, but I had no idea you could be intolerant to any foods, yes and I mean any. A person could be intolerant anything from beetroot to broccoli or even carrots… I was surprised to say the least.

*I personally have had suffered from IBS like symptoms, bloating, and had occasional severe stomach pains in the past 3 years on and off, to which the GP and the local hospital could not find a cause. I had tried cutting out bread then I tried cutting out dairy but with only little result, but I knew it was something I was eating, but could not pin down what?

 This was a great chance to find out what foods I was intolerant to, the  food intolerance test I took  was a simple finger prick and a little absorbent wand to collect a few drops of blood (which tested my blood against 150 food and drink ingredients), and sent it off to get tested. 

I received my results just over a week later, Turns out I am intolerant to Milk, Eggs, Yeast and Brazil nuts. Within 3 weeks of taking these foods out of what I eat, my stomach is no longer bloated, my IBS like symptoms have almost completely gone and is exactly what I was hoping for.

However, what I did not expect added side effects of the dry cracked skin on my hands to clear up or the tired spells I get in the middle of the day to stop, I hadn’t even considered that these would improve as well.

And as for weight loss, I am keeping fit training people all day, but remarkably *I have lost 2kg (4.4lbs) in these past 3 weeks.

Since having tried and tested this and seen the benefits personally, I have already been recommending my clients and friends about doing the test and I think I will be raving on about it for some time.

SIDE NOTE 

-A recent study has shown that those who eliminated trigger foods based on food-specific IgG test results had reductions in weight, body mass index, waist and hip circumference and improvements in all indicators of quality of life that were measured. The quality of life indicators included physical and emotional wellbeing, mental health, social life, pain levels and vitality.

*Results may vary from person to person, the above account is my personal experience. 

posted by | Comments Off on Online Personal Training Is Sold Out

Sorry, due to high demand our trainers are at full capacity and Online Personal Training has sold out at this time.

Click HERE to leave your details and we will contact you as soon as a trainer becomes available.

posted by | Comments Off on JUST THE WAKE UP CALL YOU NEEDED

 

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles.Most people resist changing their lifestyle for two reasons.


  1. Change is scary.

    Whether you realize it or not, your life is in a constant state of change.Though you cling to the familiar, it’s a futile struggle. Change always wins.

    The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.


  2. Lifestyle misconception.

    How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience—and that’s not true.Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

 

Making the Change

 

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

  • Choose salad over chips or fries

  • Don’t add butter to your food

  • Eat fresh produce with every meal

  • Purchase fat free dairy products

  • Limit desserts to one or two per week

  • Cut out mindless snacking

  • Drink water, not fizzy drinks

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

  • Watch less TV

  • Stretch stiff muscles every day

  • Play at the park with the kids

  • Go for a jog

  • Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Of course, the best thing that you can do for exercise is to train with me at least 2-3 times each week for butt slimming, hip-melting workout sessions.

Call me on 07847 018032  or CLICK HERE  to enquire today to get started.  

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Disclaimer

Jan
2017
24

posted by | Comments Off on Disclaimer

DISCLAIMER

Testimonials

Elwyn Scott Personal Training present real world experiences, testimonials, and insights about other people’s experiences for purposes of illustration only. The testimonials, examples, and photos used are of actual clients and results they personally achieved. Each client has approved these testimonials, examples, and photos for use in materials to speak to our Program, Product and/or Services, but they are not intended to represent or guarantee that current or future clients will achieve the same or similar results.  Rather, these client stories represent what is possible with our Programs, Products and/or Services. Each of these unique stories, and any and all results reported in these stories by our clients, are the culmination of numerous variables, some of which we cannot control.

General

  1. Elwyn Scott Personal Training (nor any of its employees, agents or representatives), is engaged in rendering medical advice, nor does it (or any of its employees, agents or representatives) hold itself of out as qualified to do so.

  2. We strongly recommend that you seek that you seek professional medical advice before embarking on any diet or exercise program.

  3. Any exercise program, even in healthy individuals, carries risk. You have a responsibility to exercise your own personal judgment, as well as any other considerations, before acting on any of the content provided by us.

Personal Plans

  1. Where we provide you with a personally tailored diet and exercise plan (a “Personal Plan”) the information contained therein should not be regarded as or relied upon as being a comprehensive health or exercise programme. Accordingly any actions that you take in relation to a personal plan should not be pursued regardless or to the exclusion of other information, opinions or judgments that are available to you.

  2. Any Personal Plan will have been prepared on the basis of information provided by you. You are responsible for the accuracy of any information that you provide to us. You are responsible for informing us of any health issues or medical conditions when asking us to prepare a Personal Plan.

  3. Before taking any acting in relation to a Personal Plan, you must take into account any other factors apart from the Personal Plan of which you are or ought to be aware.

For example, we always recommend that you seek professional medical advice before embarking on any exercise programme. Your decisions to engage in any exercise programme should take into account any medical or other professional advice that it available to you as well as using your own personal judgment as to what activity is safe for you to engage in.

  1. The information set out in any Personal Plan may relate to certain contexts and may not be suitable in other contexts. It is your responsibility to ensure that you do not use the information we provide in the wrong context.

For example, where a program was tailored for a woman who was not pregnant, this would not be appropriate for her to use after becoming pregnant.

Other Information

  1. Any information that we provide that does not form part of a Personal Plan, whether obtained through our website, e-book, video course, social media (such as Facebook, Instagram or Twitter) or otherwise, is provided for the purposes of general information only.

Expected Results

  1. While we believe that for most people, following our programmes and methods will lead to their desired results, all exercise programs depend on the individual. Results will be affected by the effort and commitment of the individual, however in some circumstances even where an individual follows our program, they may not achieve the desired results. We therefore provide no warranties of any kind, express or implied, as to:

    1. the effectiveness any techniques, diets or programmes that we deliver; or

    2. the results that you may achieve as a result of following our programs.

  2. All testimonials contain shown on our website or in our content are real people who have followed the plans provided by us. For the avoidance of any doubt, however, there they are not indicative of the results that you are likely to achieve, rather they are included as examples of the results that particular individuals have achieved.

posted by | Comments Off on Beware of the these 7 Dieting mistakes

It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.

It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories 

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras

A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.

Mistake #7: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!

posted by | Comments Off on The Habits that shape you

The habits that make you.
Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit 
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and exercise for an hour each morning.
  • Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to work with a personal trainer 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

posted by | Comments Off on Some fitness myths just don’t die

Certain fitness myths just won’t die.

These lies are passed from one person to the next, a little piece of misinformation that sets you up for failure.

Maybe you’ve heard one or two…

There’s the one about sit-ups melting off belly fat. Nope its just not true. (Sorry, guys, spot reduction is a myth. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says that the faster you perform an exercise the better, even at the expense of form. (Ouch! This is an invitation for injury. Never ever sacrifice form for speed.)

There’s even one about recovery days not being necessary. Nope, its not true!  (It’s actually vitally import to your recovery and fat loss to take rest days.)

But of all the fitness myths out there, the one that offends me the most is the idea that long, slow cardio sessions are the way to lose fat.

So many people waste their time and effort on this one. Do you?

In reality, short intense workouts that incorporate resistance training with challenging bouts of cardio will burn fat much quicker than a long, steady cardio session.

Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it—all you need to know to take your workouts to the next level.

posted by | Comments Off on Liz, Tunbridge Wells

“I booked a series of 10 training sessions with Elwyn in preparation for a skiing holiday. During the one to one training sessions Elwyn was extremely good at adapting the exercises to suit how I was feeling on that day, and he sent very manageable and realistic exercise programmes by email. After 12 weeks I was stronger, fitter & my posture had really improved through all the core strengthening exercises I had done. Elwyn also took my measurements every month and so I could see the breakdown of the improvements I had made, *including having lost 6.5″ inches all together from my waist, hips, thighs and arms, as well as percentage of muscle gained, which was a great confidence booster!

I would recommend Elwyn to anyone who is looking for a Personal Trainer who is professional and knowledgeable and responds to their changing needs on a weekly basis.”

*results may vary from person to person 

posted by | Comments Off on Protein supplements, What to avoid

After many years trying different protein supplements, and I have tried a number of them!, I have found one thing in common with the majority and nearly all Protein powders out there on the market. Its one thing which most of us wouldn’t even think twice about putting into our bodies; and although there is a lot of controversy on it and a lot of studies to show the adverse effects artificial sweeteners like Aspartame have on the body, most of us are still none the wiser.

Until last year I hadn’t really considered this could be a problem for all of us fitness fanatics, I knew Aspartame having some adverse effects but was totally fooled by the label    I had run out of my then regular protein that I had been using and recommending to my clients. The next day while walking past a Hollands and Barretts, I noticed they had a good deal on for there whey protein and decided to check it out. After a minute or two of reading its contents, came across what I had mistaken for a natural sugar (Sucralose) and noticing it that on the front it had in big bold letters, NO ASPARTAME (a toxin used as an artificial sweetener) I thought great!  no aspartame, I’ll try it out.

I got home after training my last client that night and remembered I had this new protein to try. I opened it and was immediately hit  an intensely sweet vanilla smell, It smelt beautiful and have to say it tasted really good too, Bonus!.

I went to sleep that night with a dull pain and odd feeling in my head, and thought nothing of it. In the morning it was just about gone and thought nothing more it, until later that day when I had another protein shake and shortly after, I started getting the same dull head pains and odd feeling in my head. I stopped taking the protein for a few days and the dull head pains stopped completely, and a few days later tried some again to see for sure if this is what was causing  it, sure enough the same pains returned. I checked the ingredients to see if it might something in my recent engineered whey protein purchase and saw I the word sucralose, not sucrose.

So what is Sucralose?… I still thought it was a natural sugar!, at least its name suggests it. I did my research and this is what it is.

Sucralose is sugar that has been chemically combined with Chlorine, and as a result makes it 600 times sweeter than ordinary sugar(this is perhaps the reason my Protein smelt so strong)

I may not know everything there is to know about nutrition and I am all for health supplements tasting good, but I know that Chlorine is not usually part of healthy my staple diet and neither am I accustomed to my food or protein supplements causing me odd dull pains in my head.

Avoiding Aspartame and Sucralose is not as easy as you might think, especially since the health and fitness industry use them in nearly all products these days as a low cost(to them) and low calorie chemical alternative to natural sugars, I suggest you do your own research on it an decide for yourself which protein is best for you.

Keeping healthy and sharing my knowledge of better ways stay healthy goes hand in hand with setting a good example in my profession, for my clients and the people around me and I hope this blog helps you too.

 

 

 

 

 

 

 

 

posted by | Comments Off on G. Harper after 10 weeks training

G HARPER BeforeG HARPER 10 Weeks guns*Results may vary from person to person

*“After 5 months trekking through the Himalaya’s across the Nepal, I lost a lot of weight and grew an impressive beard. On my return I decided I wanted to increase my upper body strength and size specifically, and thought it would best to seek help from a professional so that I put on weight in the right places. I contacted Elwyn and started training almost immediately, my upper body has changed markedly and after 10 weeks I am very happy with my results. Although Elwyn can’t take the credit for my beard going, my physique has changed, my posture has improved and I have significantly enhanced my strength and stamina. I plan to go back into the mountains next year in even better shape. Thanks Elwyn.”