Achieve 2014 3 Peaks Challenge Cotswolds Training Walk

Here are the details for Saturday’s training walk in the Cotswolds.

We will be meeting at the walkers car park on Back Ends, Chipping Campden at 1.00pm.

Allow extra time to get parked as Chipping Campden can be busy at the weekends and the spaces fill quickly.

The walk is over to Broadway Tower and back, it’s not particularly hilly but is 8 miles in distance.

The ground is really soggy in places, so it is advisable to ear proper walking boots rather than trail shoes.

We should be back at the cars by 5.00pm at the latest.

Fran and I went to Badgers Hall on Sunday morning when we tested the route for an amazing sandwich and cake.  They officially close at 4.30 but if there are enough of us that want to go, I can give them a call to arrange a late afternoon tea.

Let me know if you are coming along and I’ll add you to the list (DOGS):

Darren & Fran + Daisy & Poppy

Graham & Rita

Mark

Lorna & Rich

Catherine & Ian?

Ann + 2 dogs

Biddi + Fluffy

Here’s a map for directions:

 

Why We Yo-Yo Diet

I’ve just sent this message out to our members coaching group but after reading a few statuses (not from our members) on Facebook this morning about being happy to get to February and get back to eating “normally” I thought it was important to share with everyone.
If you continue to do what you have always done, you will continue to get the results that you always have had.
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Most of us have had some sort of yoyo with our diet and exercise plans.  We lose some weight and get fitter, then as we really reach our goal we lose motivation and oomph and start to slide back to where we were or further away.
We then start the cycle again.
This happens for many reasons but the one I’ll focus on today is on a hormonal level and most definitely is not your “fault”.
When you are in the “chase”, heading towards a goal, your body releases dopamine.  You may have heard of it, most addictions have their routes in dopamine.
When you are yoyo dieting, you are literally “chasing the Dragon” that the media have associated with class “A” drug addiction.
Dopamine is stimulatory and excitability during the chase but there is no “hit” at the end.  It leaves you mid high wanting more as you reach your goal but with no more chase, the dopamine levels drop.
On a primal level you want that feeling, so subconsciously you put yourself back in the position to start the journey again; that is, put the weight back on.
However, it is easy to break the yoyo cycle when you understand this.  Rather than focusing on a dress size or weight as your goal, you could aim for health and how you feel or an event (because there is always the next event).
That is one of the reasons why we enter events as Team Achieve, the weight loss and mirror image is a side effect of training towards something.
I read a great quote a couple of weeks ago.
“athletes eat and train, they don’t diet and exercise”
Athletes have a set event in mind and train towards it, they know how important feeding their body with the correct fuel affects their performance.
In essence we are all athletes, the physical struggles and strains we go through on a daily basis are a little different but we have opportunities to perform in our own lives.
The next stage of your nutrition plan is to start thinking that way.
Focus on giving your body the fuel it needs for you to succeed.  You are not on a diet, this is a switch in lifestyle and mindset for the rest of your life.
If you are out with friends and you want a dessert, have one.  Don’t feel guilty and beat yourself up about it.
Enjoy it.  Focus on the dessert, it’s tastes and textures.  Truly enjoy it without guilt.
If you don’t feel you can do that, avoid the dessert.  If you NEED it, that’s a different matter and something we’ll explore next week but if you WANT and know you can without losing control and heading on a mad one for the rest of the weekend.
Go for it.  Just be present for the experience.
We’ve lost the ritual of foods and meal times, partly because of time restrictions, partly because of the myths of dieting.  Our aim is to reset that and bring back the enjoyment of food.
Spend some time over the weekend planning your meals for the week ahead and if possible, prepare a few of them for the freezer so you have something ready whenever you need it.

February Meet the Achieve Bootcamp Coaches

On Friday 31st January 2014 we are having a meet the coaches session between 6.30pm and 8.00pm.

This is an opportunity to come and say hi and ask any questions you have about any aspect of the programme from nutrition to home exercises to improve your results.

The session will be at the Evolve Complete Health Studio in Coventry City Centre.

It can be a little hard to find the first time you go there, basically enter the corridor to go in to Pizza Express and carry on through to the courtyard.  There is a green door with a buzzer on the left, we’ll be upstairs in the studio.

 

If you would like to come along and get your measurements taken accurately, please let me know and  I’ll book you a slot.

Achieve Bootcamp - War Memorial Park
Monday, Wednesday and Friday from 6.30am-7.15am
Achieve Bootcamp - Riversley Park
Achieve Bootcamp - Riversley Park
Monday, Wednesday and Thursday from 6.30am-7.15am
Achieve Bootcamp - St Nicholas Park
Achieve Bootcamp - St Nicholas Park
Monday, Tuesday and Thursday from 8.30am - 9.15am
Achieve Bootcamp - Abbey Fields
Achieve Bootcamp - Abbey Fields
Monday, Tuesday and Thursday from 6.15pm - 7.00pm
Achieve Bootcamp - Longford Park
Achieve Bootcamp - Longford Park
Monday, Tuesday and Thursday from 7.00pm - 7.45pm

Measure your weight loss success accurately.

Weighing yourself as a method of success is an emotional roller-coaster.

Stepping on the scales gently.

Standing near the back.

Tilting your head slightly to see the number without upsetting the balance.

All methods used to try and ease the number shown.

Most home scales are pretty crap too and depend on so much more than your weight, the position on the floor, the surface they’re on.  The list is endless.

We’ve played around with it.  If I weigh myself in the living room on the laminate, the kitchen on the lino, the garden on the slabs; my weight can change by 3kgs.  And my scales are pretty decent ones I won, valued at about £60.00.

Don’t get me wrong, scales can show a general trend in the right direction over a period of time but there are so many variables that make them inaccurate that they shouldn’t be your main measure of success.

Your weight on the scales can change by up to 7lbs in a day because of fluid balance, hormonal cycle, meal timings, toilet frequency and the list goes on.  Judging your success at the wrong time could cause a downward cycle of feeling like you have failed.

We’ve had members lose two full clothes sizes in only 4 weeks but only 2lbs on the scales.  Their body shapes changed dramatically and their friends congratulated them constantly on how great they looked until they found out the number on the scales, at which they found it hard to hide their disappointment.

The girls that had achieved that were both starting from a point of dehydration and one had a major hormonal imbalance, the scales were never going to be kind to them until they sorted that out.  Which is what we help our members to do.

We focus on our members achieving fantastic health and as a result they achieve amazing results.

This Sunday 5th January 2014, we are having a meet the coaches’ session in a Coventry City Centre Studio, where you can come and meet us and our current members to have a chat about what we do.

We are taking circumference measurements at the session.

Circumference measurements tell us a lot more about what is happening on a success point of view and also give us more details about our members health as they lose inches.

The measurement session was initially going to be for members only.  However, after flicking through the TV guide last night and seeing a channel had dedicated an evening to weight loss and failing at it.

I want to offer our services to anybody starting a diet or exercise programme of any sort on Monday.

We will take the circumference measurements of chest, waist and hips for anybody that books in, for a small donation to charity.  We will then re-measure again at the end of the four weeks as part of our next meet the coaches session.

We are not going to weigh anybody, just take circumference measurements as these show us more throughout the programme.

Details of exactly where the studio is and a map are on – http://www.achievebootcamp.co.uk/meet-the-achieve-bootcamp-coaches/

Let us know if you would like to come along.

health not scales

Meet the Achieve Bootcamp Coaches

On Sunday 5th January 2014 we are having a meet the coaches session between 4.30pm and 6.00pm.

This is an opportunity to come and say hi and ask any questions you have about any aspect of the programme from nutrition to home exercises to improve your results.

The session will be at the Evolve Complete Health Studio in Coventry City Centre.

It can be a little hard to find the first time you go there, basically enter the corridor to go in to Pizza Express and carry on through to the courtyard.  There is a green door with a buzzer on the left, we’ll be upstairs in the studio.

 

Anybody who is already signed up to Achieve Bootcamp can also get their measurements taken accurately by the coaches.

It’s not too late to sign up, just click the button below to get started on the preparation phase:

Achieve Bootcamp - 8 week January Jeans Challenge
Join our January Jeans Challenge and drop at least 2 full jeans size in only 8 weeks.

If 8 weeks commitment is a little too much, you can sign up for our usual 4 week Achieve Bootcamp at the venues below.

Achieve Bootcamp - War Memorial Park
Monday, Wednesday and Friday from 6.30am-7.15am
Achieve Bootcamp - Riversley Park
Achieve Bootcamp - Riversley Park
Monday, Wednesday and Thursday from 6.30am-7.15am
Achieve Bootcamp - St Nicholas Park
Achieve Bootcamp - St Nicholas Park
Monday, Tuesday and Thursday from 8.30am - 9.15am
Achieve Bootcamp - Abbey Fields
Achieve Bootcamp - Abbey Fields
Monday, Tuesday and Thursday from 6.15pm - 7.00pm
Achieve Bootcamp - Longford Park
Achieve Bootcamp - Longford Park
Monday, Tuesday and Thursday from 7.00pm - 7.45pm

January Jeans 2014 – 8 Week Challenge

January Jeans 2014

Join our January Jeans Challenge and we guarantee that you will lose two full jeans size in only 8 weeks.

You will be training with a personal trainer at least three times per week for 8 weeks.  You have unlimited access to all of our venues, that’s nearly 20 sessions per week.

You will be given access to our exclusive members only site with daily tips and education on all aspects of health.

You will have access to our follow along mobility, yoga, workout and Pilates videos and given a home exercise programme to boost your results.

Following The Real Food Plan®:

You will learn exactly what foods work for you and how to maintain your results for life.

You will not only look great, you will feel amazing.

You’re digestive system will work.  No more bloating, cramps, constipation or diarrhoea.

You’re skin will be clear and vibrant.

You will understand the emotion of eating.

You will need to buy new smaller clothes – that is the point of this programme.  We want you to gives us your old baggy jeans at the end of February and we will pass them on to a local charity.  That way the option to slip straight back into your old bigger clothes is removed.

All you have to do is turn up to the sessions and your coach will lead the way.

Everything you need to follow The Real Food Plan® is included; food diaries, meal planners, recipe books and an online cook school.

And all for only £194.00

Sign up below to get started on the preparation phase:

Achieve Bootcamp - 8 week January Jeans Challenge
Join our January Jeans Challenge and drop at least 2 full jeans size in only 8 weeks.

 

If 8 weeks commitment is a little too much, you can sign up for our usual 4 week Achieve Bootcamp at the venues below.

Achieve Bootcamp - War Memorial Park
Monday, Wednesday and Friday from 6.30am-7.15am
Achieve Bootcamp - Riversley Park
Achieve Bootcamp - Riversley Park
Monday, Wednesday and Thursday from 6.30am-7.15am
Achieve Bootcamp - St Nicholas Park
Achieve Bootcamp - St Nicholas Park
Monday, Tuesday and Thursday from 8.30am - 9.15am
Achieve Bootcamp - Abbey Fields
Achieve Bootcamp - Abbey Fields
Monday, Tuesday and Thursday from 6.15pm - 7.00pm
Achieve Bootcamp - Longford Park
Achieve Bootcamp - Longford Park
Monday, Tuesday and Thursday from 7.00pm - 7.45pm

 

Damage Limitation

The year really has flown by, with all of the stress of our fertility treatment at the start of the year and my Nephews wedding in the middle, the end of the year has hit us both as a bit of a surprise.
The year we have had has certainly taken it’s toll on our bodies, mine through comfort eating and Fran’s due to the chemicals and fake hormones associated with fertility treatment.  Six months in, Fran is finally starting to feel like herself again and has been training hard to get back in shape.
I’ve had little niggles and injuries as a result of not really looking after myself properly when training and below my usual standard of nutrition.
It’s the time of year when everyone tells me that they will start their new programme or plan in the New Year.  That is utter rubbish and means that there will be 47 days when you give yourself the excuse not to get started and continue to abuse your health.  Imagine the difference you could make to your body and your starting point in the New Year if you were to focus from today.
And that’s assuming that you started on New Years day rather than the first Monday of 2014 because we all need to start on a Monday, 5 more days, 52 in total.  Just because a magazine or friend has convinced you that the time to start is a Monday and the New Year, you could be wasting 52 days of results.
Now I’m realistic and know that December is a time to relax and enjoy the festivities, if I had hair mine would be well and truly down.  However, I also know that it’s easy to destroy all of the hard work that you have put in to get to where you are now.
That’s why we run our December Damage Limitation Bootcamp.
We offer solutions to prevent the standard 10-14lbs weight gain over the month of December.
Our members will know exactly what to do before they go out on the town to reduce there chances of undoing all of there hard work.
One of the nutrition back up plans that I have used to reduce hangovers and the likelihood of craving crap for two days after is a greens drink.  If you haven’t come across them before, they are essentially freeze dried green vegetable powder.
They are not a meal replacement in anyway and I would never sell my soul to that Devil.  They are a back up plan to add some extra nutrients in when your body needs them or if your diet isn’t rich in real foods in general.
To be honest most greens drinks taste like crap, we have tried lots over the past 4 years of drinking them.  The least inoffensive of the ones we’ve tried are:
Lean Greens – www.getleanwithgreens.com
Pukka – Clean Greens
and Phil Richards range of Greens Drinks.

If you are planning on some heavy nights out over the festive season, they can really help to pull you round and stop you feeling so bad.  Definitely worth the investment, they have other benefits which I will write about soon.

December Damage Limitation 2013

At Achieve, we are committed to ensuring our members have all of the information they need to succeed in reaching their goals.

Our nutrition programme, The Real Food Plan ® leaves no stone unturned.  However, we are fully aware that during the Party season our members like to let their hair down and relax a little on their diets; in fact, we encourage it.

With that in mind, each year we run the Achieve December Damage Limitation Bootcamp.  The purpose of Damage Limitation is to get through the Christmas season without gaining the expected 10-14lbs or a couple of inches on your waist.

  • We tweak our nutrition plan to fit in with the Party Season and let our members know exactly what they need to do to avoid Damage.
  • How to enjoy a night out without destroying the results they have worked so hard all year to achieve.
  • The best alcoholic drinks to go for if you want to keep achieving.
  • How to eat at a buffet or party without losing the plot.
  • Which items to choose at the office Christmas party that won’t ruin your waist-line.
  • We provide recipes to use up all of the left overs in a healthy way that supports your goals.

This year, December Damage Limitation will be 6 weeks long.  That’s 4 weeks of live sessions across our venues and 2 weeks of online bootcamp to do at home during the Christmas holidays.

Sign up in the usual way and we will guide you through December step-by-step to get to the New Year closer to your goals rather than 14lbs away from them.

Movember 2013 Offer

It’s that time of year when Men get to be Men and can openly emulate their 70’s TV and Movie icons.

It’s Movember time!

MG474-MO13-Logo

We get the chance to grow a mo (moustache) to raise awareness of male cancers and health problems.

Two years ago my Dad died from prostate cancer, being an old fashion man he had only told his GP about “issues” he was having.  The GP failed to spot the signs and symptoms of prostate cancer and treated him with antibiotics for 12 months before looking at other options; by which time it was too late and the cancer had spread.

To help raise awareness Achieve offer FREE places on our bootcamps to men who commit to joining the Team Achieve Movember crew and donate at least £35.00 to the team.  It doesn’t matter if you have whisps of facial hair (I personally take about 3 weeks to show any signs of fluff) or you are a full blown yeti.  The aim is to get men talking about their health.

GENTS

If you would like to take part and claim your FREE place on bootcamp.  Simply join the Team at http://www.mobro.co/teamachieve, donate £35 to the team and I will then send you details of what to do next.

The FREE bootcamp place can only be taken on our next camp – Monday 28th October – Sunday 24th November.

LADIES

We have one FREE ladies place and will also be offering discounts on all of our services if you reach sponsorship targets.  There is no minimum donation for ladies to join our Team http://www.mobro.co/teamachieve

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This years Movember theme is MOvement.  To support this, Team Achieve will be posting daily movement tasks to complete outside of the bootcamp.  That means if you simply follow our progress and advice you will start to get in shape and tone up.

To launch our Movember campaign, we are running a Charity Pumpkin Bootcamp on Monday 28th October at Longford Park, Coventry at 7pm.  Everybody who joins us will receive a Pumpkin and a healthy Pumpkin recipe book to take home with them.

Movember Charity Bootcamp
Movember Charity Bootcamp
Charity Pumpkin Bootcamp on Monday 28th October at Longford Park, Coventry at 7.00pm

Back to School – Back to Basics

bootcamp back to school

Our next block of Achieve Bootcamp starts on Monday.

After a summer of ice-cream and cocktails we like to use September as a month of getting “Back to Basics” with our members on their nutrition and exercise plans.

The further down the bootcamp journey our members go the more we can individualise their nutrition plans and adapt the exercise we give them outside of the sessions to suit their goals.  However, it is good to have a re-boot a few times per year to get the results heading in the right direction.

We are going to focus on our members getting the basics correct, we can then tweak them to suit and keep them inspired and motivated.  I caught up with a member this morning for a goal setting session and have established his goal for the next 12 months, to lose 10 stone and compete in a sprint triathlon.  We will provide all the tools necessary to achieve that goal and keep pushing towards it until they get there.

Fran and I are also getting “Back to Basics” with our own nutrition, you can read more about the reasons why over on our blog.  We will be setting up an accountability group on Facebook to provide additional support for our members, this will help us all, particularly those that struggle to stay on track.

To take part in the “Back to Basics” bootcamp, just sign up to your preferred venue (including @home) and we’ll send you everything you need to do.