Fat Loss System & Client Manual Template · 5/30/2012 · Post Baby Fat Loss Pregnancy naturally causes Cortisol (the stress and fat around the middle hormone) to rise as the pregnancy

(C) Burrell Education 2012 www.burrelleducation.com Page 1

The ULTIMATE ‘Done-For-You’ Post Baby Fat Loss System & Client Manual Template A step-by-step guide and cut & paste manual for creating a tailored optimal nutrition plan for the Post Natal client or any client wishing to lose ‘baby weight’. Based on holistic principles, minimal supplementation and simple food that’s easy to prepare and tastes great!

Author: Jenny Burrell BSc (Hons), Founder of Burrell Education www.burrelleducation.com


Disclaimer

The information provided in this e-book is designed to provide a template of helpful information on guiding

NON-BREASTFEEDING Post Baby clients through their fat loss journey. This book is not meant to be

used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any

medical problem, please consult a medical professional. The author is not responsible for any specific health

or allergy needs that may require medical supervision and is not liable for any damages or negative

consequences to any person reading or following the information in this e-book. Links to external websites

do not constitute global endorsement of these websites.

Note To The Fitness Professional

Thanks so much for purchasing this Post Baby Fat Loss Done-For-You Manual. This Manual is EXACTLY

the same one I use with my own private clients to get brilliant results, EVERYTIME. More recently it’s

been revised to incorporate great concepts as increased quantities of Omega 3 Oil, the inclusion of Green

Powders and the reliance on simple eating more vegetables, more protein in every meal, less starchy

carbohydrate, sugar and alcohol and overall, just bring it all back to basics.

Of course, feel free to take what speaks to you and add your own personal touch to the contents of this

manual. I really hope it saves you heaps of time, provides you with great inspiration and helps you to create

a tight fat loss formula for your clients seeking to lose their baby weight.

There’s a resources section at the end of the Manual. These are resources for both you and your client.

Please check them out. I have personally used them all to great effect in my own business and sincerely

recommend them. I hope they help you and your clients too.


Contents

Page

2 Why This System WILL Work For You! 3 7 Success Principles 4 Your New Post Natal Fat Loss Food Pyramid 5 6 Key Preparation Activities 6 What You’ll Eat 7 Simple Recipes 15 Eating Clean? Buy This Recipe Book! 16 A Shopping List 18 A ‘Where to Find’ List 23 The ‘Superfoods’ In Your Plan and Why They’re Super

28 Why Alcohol Keeps You Fat 29 Why You Need to Eat Good Fats 30 Why Cardio Machines are a Poor Choice For Fat Loss For the Time Poor 33 Cortisol, Stress and Fat Loss 35 Your Goal Setting Template

36 Recording Your Initial Stats & Progress Template 37 Your Nutrition and Activity Log Template

38 A Sample Nutrition, Exercise and Rest Plan


Why This Fat Loss System Will Work For You?

Being a Woman

It’s a tough fact but many women simply become ‘fat magnets’ thanks to the hormonal changes that occur during

critical phases of our life cycle. Many of us are at the mercy of sometimes huge metabolic and endocrine changes

that result in huge and baffling weight gains if both diet and lifestyle aren’t significantly altered and/or kept in check.

Pregnancy is one of those ‘critical life phases’ that cause significant changes in the metabolism and endocrine system

that for some women, unfortunately linger well into the post birth period. Another key life phase occurs for most

women in the late 30’s into the 40’s when hormonal changes occur due to the approaching menopause (Peri-

menopause). Finally, unfortunately, we live in ‘toxic’ times, from lifestyle stress to the consumption of adulterated

processed food, our system just simply can’t operate optimally when burdened with ingested and environmental

toxins. So the ULTIMATE WEAPON IN FAT LOSS IS A GENERAL DETOXIFICATION OF OUR LIVES, from finding ways to

better manage our stress to decluttering our diet and lives with an abiding focus on KEEPING ALL as NATURAL AND

SIMPLE AS POSSIBLE.

Post Baby Fat Loss

Pregnancy naturally causes Cortisol (the stress and ‘fat around the middle’ hormone) to rise as the pregnancy

progresses. Post birth, the stressful demands of early motherhood combined with a lack of rest and sleep can keep

Cortisol levels elevated. Not a great scenario for fat loss. That’s why, if the focus is predomininatly placed on

increasing exercise as a solution for PN fat loss, we are totally missing the point. Long-lasting fat loss is best achieved

by a change in your mindset and a burning desire to change your lifestyle habits including managing and reducing

the people, places and things that increase your stress levels), a change in eating strategy and habits and lastly an

increase in effective exercise.

This system is so easy to understand, implement, do on a daily basis that you are ensured CONTINUED success right

from the start. THIS IS A POSITIVE NUTRITION AND LIFESTYLE RE-DESIGN, NOT A DIET! THIS IS ALL ABOUT DOING

WHAT’S RIGHT AND HONOURING THE AMAZING BODY THAT YOU’VE BEEN GIFTED, NOT A DIET! THIS IS ALL

ABOUT SEEING OPTIMAL NUTRITION AS THE ULTIMATE ‘TREAT’, NOT A HARDSHIP!


This Optimum Nutrition Fat Loss Plan will show you how to:

Eat & drink NATURAL, UNPROCESSED FOODS and explain why you should STOP EATING FOOD THAT

COMES IN PACKETS AS MUCH AS POSSIBLE for maximum nutrition and natural energy. Your body needs

maximum nutrition after pregnancy, birthing and during the Post Natal period. Remember, YOU ARE

HEALING!

Reduce your intake of sugar, alcohol and excess starchy carbohydrates and not feel deprived. Consuming

all of them in large amounts is detrimental to you controlling your blood sugar, shedding fat and getting

back into those jeans!

Create your personalized CLEAN DIET.

Detoxify and support your entire system to shed fat and toxins.

CREATE OPPORTUNITIES TO REST to help you reduce the production of fat-boosting hormones and

improve mental well-being.


The No-Diet Fat Loss Ten Commandments

1. INSULIN IS ONE OF OUR MASTER HORMONES IN TERMS OF FAT LOSS – TO PREVENT FAT BEING STORED

WE NEED TO HAVE GOOD CONTROL OVER IT. For most people this means 3 things, reducing/moderating

their intake of STARCHY CARBS, CUTTING BACK ON ALCOHOL AND AVOIDING SUGAR AS MUCH AS

POSSIBLE– YOUR OVERALL DAILY INTAKE SHOULD LOOK LIKE THE PLATE ABOVE.

2. Eat more protein especially in the morning (first meal of the day), it sets the scene for your intake for the

remainder of the day ie., you will crave less carbs.

3. Focus on avoiding C.R.A.P – Excess starchy CARBS, Refined SUGAR, Alcohol and PACKAGED/PROCESSED

Foods. YOU WILL NEED TO START PREPARING YOUR OWN FOOD AND COOKING!

4. Keep well hydrated – aim for 2 litres of water a day – add a little Himalayan mountain salt and the juice of

½ a lemon to ‘supersize’. Water is VITAL TO FAT LOSS. I also love adding fresh crushed ginger. It’s an anti-

inflammatory and very healing to the system.

5. Supplement Basics – Omega 3 and a High Quality Multi-Vitamin & Mineral – GOOD FATS ARE VITAL TO FAT

LOSS. OPTIONAL - add Starflower for female health and the Zinc, Magnesium, Calcium to enhance fat loss

improve sleeping patterns and bone health.

6. Perform 20 mins of High Intensity Interval Training 3-4 times per week that involves whole body

movements – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF

BREATH AND YOUR MUSCLES NEED TO BURN. Intensity and brevity are king. Forget about hours on the

treadmill. Get going, work hard, go home! REMEMBER TO WORK AT A LEVEL THAT’S APPROPRIATE FOR

YOUR LEVEL OF RECOVERY – Use a timer to ensure you work at the right intensity EVERY WORKOUT!


7. Increase your general level of walking and lower level activity on the days when you are not performing

HIIT.

8. Perform some kind of stretching daily & prioritize rest/quiet time – INACTIVITY IS JUST AS VITAL AS

ACTIVITY.

9. Identify your stressors and start work to eradicate or minimize them – STRESS MAKES YOU FAT!

10. Base your daily intake and actions on the fact that: YOU ONLY GET 1 BODY, WE ARE NOTHING WITHOUT

OUR HEALTH AND VITALITY. Movement and great nutrition are your way of showing daily gratitude for

the body and health you have been gifted.

CONSISTENTLY do all of above MOST OF THE TIME (80%) AND YOU WILL BE

SUCCESSFUL....FOREVER!


6 Key ‘Preparation’ Activities

If You Fail to Plan, You Plan to Fail!

It’s all about PROGRESS & CONSISTENCY – NOT PERFECTION!

If you mess up a meal or snack, FORGET IT & just do better

next meal.

1. Get into your undies, find a full length mirror and take two pictures of

yourself – FRONT & SIDE.

2. Use the goal setting sheet within this manual and sit down & write what

you want to achieve, by when & most importantly WHY? – Commit to

reading this EVERYDAY & LOOKING AT YOUR STARTING PICS!

3. Workout and plan how you will achieve the required amount of exercise,

who can help you either by joining you or looking after the children etc.,

4. Get rid of ALL rubbish food from your house. If you see it, you’ll eat it!

5. Go shopping for EVERYTHING YOU NEED, whether you are eating at

home, at work, coming in late and needing a meal etc., and buy some

TUPPERWARES for transporting food on-the-go and storing your batched

cooked meals......

6. BATCH COOK on Saturday or Sunday!!! Don’t kid yourself, you are never

going to have the energy or inclination to cook every meal, every day

from scratch so, batch cook and freeze or refrigerate items such as

roasted veggies, ratatouille, cauliflower mash, soups etc.,


What You’ll Eat

Breakfast Choices (Recipes on later pages)

‘Protein Porridge’ with flaxseed, a palm full of blueberries or raspberries or compote and 1 boiled egg

Wheat free ‘Super Museli’ mix plus 1 boiled egg

Super Boosted protein shake (plus ‘Super Greens’ mix) plus 1 boiled egg

2 egg omlette plus steamed vegetables (broccoli, kale, carrots, asparagus) or portion of Super Salad

2 boiled eggs, 2 slices of lean ham, unlimited tomatoes, mushrooms and wilted spinach.

2 eggs scrambled and slices of smoked salmon with mushrooms.

Water/Fluid Intake

Minimum 2L water per day, unlimited green tea/herb teas or hot or cold water with juice of half a lemon.

Snack Choices

2 tablespoons of hummus & unlimited raw veggies

3 sticks of celery & 1 tablespoon of hummus & 5 cherry tomatoes

1 handful of blueberries & 1 handful of mixed nuts/seeds

1 mug of ‘Super Soup’

1 Small bowl of ‘Super Salad’

1 Hardboiled egg, a small apple or pear, few almonds/brazil nuts/walnuts

2 tablespoons of probiotic organic natural yoghurt, handful of mixed nuts, handful of blueberries

Small tin of Sardines or Mackerel Fillets

Lunch/Evening Meal Choices

‘Super Salad’ and protein choice ie., 2 boiled eggs, 2 egg omelette/chicken breast/lean ham/tinned

tuna/fish/turkey/sardines/mackerel

Roast Veggies, Cauliflower & Coconut Mash & Clean Protein

‘Super Salad’, Clean Protein, White Bean Mash

‘Super Soup’ with protein choice added

High Protein Shake, 2 teaspoons of ‘Super Greens’ mix.

Clean Protein choice with unlimited steamed vegetables with ‘special’ dressing.

Starchy Carbs Choices ADD TO YOUR MAIN MEALS WHEN/IF YOU FEEL YOU NEED THEM

Maximum 5 tablespoons of Quinoa (See ‘Where to Buy/Find’ Section)

1 small sweet potato

Maximum 5 tablespoons of brown rice

Daily ‘Rebuild a Mom’ Supplements – ESSENTIAL!!!!!

1 High quality multivitamin and mineral (am, afternoon)

1 Calcium, Magnesium and Zinc supplement (evening)

2 x 1 Tablespoon of Omega 3 Oil (am, afternoon)

1 Starflower (Borage) Oil Capsules (am, afternoon & evening)

Iron Supplement if your Health Care Provider has said that you are low on iron.


Simple Recipes

‘Protein Porridge’

Place porridge oats in the pan and add 2 scoops of your protein powder. Cook porridge in the normal way using water, skimmed milk or almond milk and top with berries and 2 teaspoons of flaxseed. Adding the protein powder will ensure that you stay even more satisfied. A great and even better start to the day for those of you who love cereal based breakfasts. Leave enough room to have a boiled egg afterwards and notice how much longer you stay feeling full.

Home – Made Wheat Free Muesli (You can purchase all the individual ingredients in a health food

shop and create your own mix) Mix puffed quinoa and/or quinoa flakes, sunflower seeds, pumpkin seeds, 1 grated apple and add skimmed, almond milk or natural probiotic yoghurt to serve.

‘Super Salad’ Recipe

Combine any of the following: Spinach Leaves, watercress, swiss chard, rocket leaves, beetroot, grated carrots, fresh

herbs, tomatoes, cucumber, sweetcorn, red pepper, spring onions, rocket, artichoke, avocado, olives, handful of

mixed nuts or seeds, 2 tablespoons of flaxseed, sprouted seeds. TO MAKE A ‘MEAL’ SIMPLY ADD A PORTION OF A

LEAN PROTEIN CHOICE. A Portion is an amount that can fit onto one palm.


Salad/Steam Veggies Dressing - 1

Add 1 tablespoon extra virgin olive oil, 1 tablespoon of apple cider vinegar or juice of half a lemon, Himalayan or sea

salt and freshly ground pepper , 1 clove of garlic crushed and a few chilli flakes. Use to dress your salad or over

steamed veggies for a healthy, clean and tasty dressing.

Salad/Steam Veggies Dressing – 2

I love this over dark leafy greens, especially broccoli – Simply drizzle light soya sauce and sesame oil over

the veggies and then sprinkle a few chilli flakes over the top. Delicious!


Orange and Green ‘Super Soup’ Recipe

Chop and place all the following in a large pan with enough water to cover completely: Kale, spinach, red lentils,

carrots, red bell pepper, onion, garlic, a 2 inch piece of ginger, chicken or vegetable stock, 1 small sweet potato -

chopped, ½ teacup of coconut milk, chilli flakes (optional). Bring to the boil and then simmer until the carrots and

sweet potato pieces are all cooked – then SIMPLY ADD A PORTION OF COOKED LEAN PROTEIN (chicken, turkey,

fish). Sometimes, I omit the sweet potato and add a palmful of Quinoa instead.


Lentil and Ginger ‘Super Soup’ Recipe

Add red lentils, a small piece of fresh ginger, cracked black pepper, chicken or vegetable stock, onion, olive or

coconut oil into a pan with enough water to sit 2 inches above the lentils. Simmer until the lentils have cooked and

gone mushy. Add more water at the end of cooking to make a consistency you like. Then SIMPLY ADD A PORTION

OF COOKED CLEAN PROTEIN (chicken, turkey, fish). Using the coconut oil is a healthier option than olive oil when

heating and it tastes delicious!

Quinoa Soup

I had this soup in South America, the home of quinoa. And just added the coconut milk to create a bit more interest.

Add onions, carrots, green leaves (like kale, spinach, cabbage) garlic, chicken or vegetable stock, ½ teacup of coconut

milk, quinoa, freshly ground black pepper. Chop veggies, place all ingredients in a saucepan with sufficient water

and simmer until everything is cooked.


Oven Baked Mixed Vegetables – Great ‘fridge big-batch’ standby

Place your personal selection of chopped vegetables in an over baking dish – try combining carrots, fennel,

courgettes, peppers, pumpkin and aubergine. Season with salt and pepper and add a few chips of solid coconut oil

or olive oil and bake (turning a few times) until softened. Make in large enough quantity to Tupperware and

refridgerate so that these veggies can be used as parts of other meals or in omelettes during the coming days.

Ratatouille – A great fridge ‘big-batch’ standby

Make a basic tomato sauce (onions, garlic and tinned plum tomatoes, olive oil) and add a vegetable combination as

above to make a ratatouille style dish. Traditionally it’s AUBERGINES, COURGETTES AND ONIONS. Again make in

large enough quantity to Tupperware and refridgerate to be used as parts of other meals during the coming week.


Beetroot & Avocado Super Salad

Mix together cooked and chopped beetroot, spring onions, red peppers, ½ avocado, tomatoes – add the salad

dressing as described above. Boom!

Apple, Pear & Cinnamon Compote

An excellent standby for topping porridge in the morning, or when you get a sweet craving anytime of the

day. Peel, core and chop the apples and pears and place in a saucepan with 2 teacups of water and the 2

tablespoons of cinnamon. Cook gently on a low heat until the fruit is soft and it all smells delicious. Cool

and then pop in a Tupperware and keep in the fridge ready for when that sugar craving hits!


Cauliflower and Coconut Mash

YOUR MOST IMPORTANT WEAPON IN YOUR BID TO REDUCE YOUR CONSUMPTION OF

STARCHY CARBS!

1. Steam or boil 1-2 heads of cauliflower.

2. When tender, I put in a big bowl and add 1/4 teacup of coconut milk, sea salt and freshly ground black pepper and apply masher until you get a consistency that looks like mashed potato.

3. That's it!!! Then put in a Tupperware and keep in the fridge ready to replace the rice, potatoes, pasta that was previously on your plate.


Buy These Great Books For Lean & Clean Meals – Get This And Never Feel Deprived

Again!

Just click on the pictures to visit the sites & purchase.

Also, check out the Precision Nutrition Cookbooks and Dax Moy’s Elimination Diet Cookbook for lots of

good looking and good tasting food that follow the protocols of this Optimum Nutrition programme.

http://www.amazon.co.uk/Clean-Lean-Diet-Cookbook-14-day/dp/0857830074/ref=sr_1_2?ie=UTF8&qid=1325681984&sr=8-2

http://www.precisionnutrition.com/products/system?gclid=CPKpzsnr6LACFcQKfAod2Hg6zA

http://londonpersonaltrainingstudio.com/eliminationcookbookclick.html?hop=wlm2005


Shopping List

Lean & Clean Protein Choices

Organic Eggs

Organic Chicken, Turkey and or Meat of your choice

White Fish

Wild Salmon

Organic Smoked Salmon

Tinned Sardines, Mackerels, Tuna

Fruit & Vegetables

Avocados

Fresh Green Vegetables according to your taste: Brocolli, Kale, Savoy Cabbage, Aparagus, Brussell Sprouts,

Spinach, Cauliflower, Spring Greens, Pak Choi, Spring Greens.

Sprouted Seeds (Alfa Alfa, Mung Beans etc.,)

Blueberries, Raspberries, Strawberries

Apples and Pears

Lemons

Tomatoes

Ingredients for Super Green Shake if not using a pre-mixed version

Pre-mixed ‘Greens’ Powder for Protein Shake (See Where to Buy/Find)

Protein Shaker Bottle – ESSENTIAL BUY!

Supplements – ESSENTIAL BUY!

Protein Powder

Liquid Omega 3 Oil

Starflower (Borage Oil) Capsules

High Quality Multi-Vitamin & Minerals Capsules

Starchy Carbs

Quinoa

Sweet Potatoes

Brown Rice


Miscellaneous

Green & Herbal Teabags

Extra Virgin Olive Oil

Coconut Oil (it comes in solid form)

Apple Cider Vinegar

Nuts (Walnuts, Almonds, Brazils)

Natural Live Yoghurt

Linseeds (if required)


Where to Find?

Supplement / Item Information

Raw Organic Cocoa Nibs

Raw dark chocolate in the form of organic cocoa nibs is a great way to

get your chocolate fix without all the junk and fat of normal sweet counter chocolate.

High in antioxidants, magnesium, iron, chromium, manganese, zinc,

copper, Vitamin C, Omega Fatty Acids, Tryptophan & Serotonin (mood enhancers).

This brand can be purchased on line from Holland and Barrett or

Amazon. The Brand is called NATURYA

Golden Linseeds

Great for a sluggish bowel. Soak 2 tablespoons in hot water, leave for

10mins til softened and then drink. Best before bed. This brand can be purchased in Holland and Barrett and Sainsbury’s or

any good healthfood shop. Also can be sprinkled over salads and porridge.

Quinoa (Keen-wa)

Can be purchased from healthfood shops and larger supermarkets. Becoming more and more popular and easier to find. This brand can be

found in Sainsburys and Holland and Barretts.


Green & Herbal Teas

Can be purchased in all supermarkets everywhere.

Sprouted Seeds

This box comes from Holland and Barrett, it contains mixed seeds. This style of box or individual packets of sprouted seeds can be bought from

most healthfood shops.

Almond Milk

Used to be only sold in health food shops but can sometimes be found in Sainsbury’s and other higher end supermarkets.

ESSENTIAL PURCHASE

Omega Plus Capsules

A really high quality, non-fishy Omega 3 supplement, ESSENTIAL for your fat loss among so many other positive health benefits.

http://www.alimentnutrition.co.uk/product.asp?P_ID=123

http://www.alimentnutrition.co.uk/product.asp?P_ID=123


ESSENTIAL PURCHASE

Ultra Multivitamins & Minerals

A really high quality, multivitamin and multimineral supplement.

http://www.alimentnutrition.co.uk/Vitamins-&-Minerals/c-1-69/

There’s also a link on the Burrell Education Website

ESSENTIAL PURCHASE

UltraMeal Whey Protein or Hemp is an excellent vegetarian source of protein

https://www.revital.co.uk/-

Metagenics_UltraMeal?source=google&gclid=CN7fj8zS0q8CFUdlfAodRHLhIA

The Good Hemp Protein Powder is sold in Holland and Barretts and on Amazon.co.uk

ESSENTIAL PURCHASE

Mega Greens Powder

Cheapest price on Amazon – This is the definition of SUPERFOOD, you would have to be eating a ton of vegetables to ever get this amount of plant nutrition into your diet within a day. Perfect for boosting energy

NATURALLY!

http://www.amazon.co.uk/Perfectly-Healthy-Mega-Green-Powder/dp/B001ES8GA8/ref=sr_1_1?ie=UTF8&qid=1324990180&sr=8

-1

http://www.alimentnutrition.co.uk/Vitamins-&-Minerals/c-1-69/

https://www.revital.co.uk/-Metagenics_UltraMeal?source=google&gclid=CN7fj8zS0q8CFUdlfAodRHLhIA



http://www.amazon.co.uk/Perfectly-Healthy-Mega-Green-Powder/dp/B001ES8GA8/ref=sr_1_1?ie=UTF8&qid=1324990180&sr=8-1




ESSENTIAL PURCHASE

Starflower Oil (Pref) or Evening Primrose Oil Capsules

Starflower is highest in GLA (Gamma Linoleic Acid). Amazing for ‘womens reproductive health’. Check out the Burrell Education blog on

EATING GOOD FATS.

Can be purchased at any health food shop and Boots – look for 1000mg capsules. The bottle shown is from Holland and Barretts.

See the notes on GLA Supplementation.

ESSENTIAL PURCHASE

A combination of Calcium, Magnesium and Zinc.

Calcium for bone strength.

Zinc plays a number of crucial functions in your body:

Accelerates the activity of approximately 100 different body enzymes

Promotes immune function to fight illness Supports healthy cell growth and development Ensures proper sense of taste and smell Your body has no natural way to store zinc, it's important

to make sure you're getting your daily dose.

Magnesium deficiency can contribute to obesity by causing insulin resistance. Magnesium also improves your sleep.

http://www.amazon.co.uk/Solgar-Calcium-Magnesium-Plus-Tablets/dp/B00020IC3K/ref=sr_1_1?s=drugstore&ie=UTF8&qid=1325

024093&sr=1-1

http://www.amazon.co.uk/Solgar-Calcium-Magnesium-Plus-Tablets/dp/B00020IC3K/ref=sr_1_1?s=drugstore&ie=UTF8&qid=1325024093&sr=1-1




You’ll need this for your protein drinks, easier than getting a blender out

everytime and also easy to transport containing dry powder for a ready-to-go

snack on the run.

Invaluable!

ESSENTIAL PURCHASE

Shaker Bottle

Can be bought at any Holland and Barretts or on line here for just a few pounds:

http://www.amazon.co.uk/Lucozade-Sport-750-Shaker-

Bottle/dp/B0029Z9T0Q/ref=sr_1_2?ie=UTF8&qid=1325680866&sr=8-2

Camomile Tea

Your new night-time tipple. Alongside your Magnesium supplement,

you are guaranteed to have an awesome nights sleep !

Liquid Iron Supplement (as directed by your Health Care Provider)

Liquid iron is absorbed much quicker and also has less tendency to cause constipation.

Can be purchased from Boots, Holland and Barretts and Amazon.

http://www.amazon.co.uk/Nelsons-Spatone-100%25-Natural-

Supplement/dp/B0019M7OCA/ref=sr_1_1?ie=UTF8&qid=1327926730&sr=8-1

http://www.amazon.co.uk/Nelsons-Spatone-100%25-Natural-Supplement/dp/B0019M7OCA/ref=sr_1_1?ie=UTF8&qid=1327926730&sr=8-1




The ‘Super Foods’ In Your New Eating Plan & How & Why They Improve Your Health

Food Health/Nutrition Benefits

Avocado Loaded with heart-healthy monosaturated fat, fibre, vitamin E, folic acid, iron, vitamin B3 and rich source of potassium.

Top source of beta-sistosterol – cholesterol reducing and anti-cancer.

Extra Virgin Olive Oil (use unheated) High in Phenols – very powerful anti-oxidants

Heart-healthy monounsaturated fat which lower LDL cholesterol (bad cholesterol).

Coconut Oil (Preferably use oil/cream as your heated oil choice as opposed to olive oil)

• Improves digestions and absorption of fat-soluble vitamins and amino acids.

• Boost immune system – antiviral & anti-microbial through presence of Lauric acid

• Improve blood sugar balance • Improve absorption of calcium and magnesium ions • Powerful antioxidant • Helps regulate hormones • Increase metabolism • Supports the production of healthy cholesterol • Improves Thyroid performance • Contains medium chain triglycerides (MCT’s) which increase the

burning of calories there can increase metabolism and aid fat loss

Strawberries, Blueberries, Raspberries.

Blueberries are the highest rated anti-oxidant and contain anti-inflammatory compounds that combat a host of diseases such as Alzheimer’s Parkinson’s and heart disease and improve mental deterioration.

Raspberries are high in fibre, rich in calcium, magnesium, phosphorus, potassium, vitamin C & K.

Raspberries contain the anti-carcinogenic compound ellagic acid.

Studies have found that extracts from strawberry significantly decrease the growth of cervical and breast cancer cells.

Evening Primrose Oil/Starflower Oil Omega 6 oils. High in Gamma Linoleic Acid (GLA)

A particularly potent supplement for female hormonal health and fat loss.

GLA rich supplements have shown to be beneficial in the treatment and relief of many classic and modern day health problems.

The diseases of diabetes, asthma, cystic fibrosis and multiple sclerosis and hormonal imbalances are all are thought to be helped by bringing about a balance in faulty fatty acid metabolism which supplementation with Starflower Oil can


greatly aid. Omega 3 Oils found in oily fish (Wild Salmon, Sardines, Mackerel) – See Omega 3’s

An excellent source of essential fatty acids (EPA )and Omega 3 Fatty acids, without the risks of heavy metals and toxins contained in many large fish.

White Fish High quality protein and low in calories.

Rich in B vitamins and minerals especially selenium (anti-cancer).

Sprouted Seeds Eating sprouts is like eating a very young version of a whole plant.

Sprouts like alfalfa, broccoli and mung bean contain super concentrated amounts of phytochemicals that have a strong protective effect against disease.

They are one of the most concentrated sources of nutrition and are densely packed with trace minerals, amino acids and cancer-fighting compounds.

Brocolli, Kale and other Cruciferous Vegetables

Brocolli and Kale are considered the superstars of the cruciferous vegetables.

Kale is a source of protein and is loaded with calcium, iron, vitamins A, C and K and fibre.

Brocolli is rich in vitamin C and kale is one of the highest antioxidant foods there is (great for anti-ageing and fighting free radicals – the precursor to cell breakdown and disease).

Both are high in iron.

Brocolli and Kale are also rich sources of glucosinolates, which have have powerful actions in the detoxification processes in the liver.

Both are great immunity boosters. Kale contains a high level of beta carotene.

Beetroot A powerful anti-oxidant.

Has a detoxifying effect on the liver.

Can lower ‘bad’ cholesterol

Its leaves are high in iron and beta carotene.

Tomatoes Benefits increased when they are cooked.

High in Lycopene – anti-cancer and protects the skin and eyes from sun damage.

Rich in vitamin C and potassium therefore good at combatting cardiovascular disease.

Raw Chocolate NB: Raw Organic Cocoa Nibs as opposed to a slab of fatty Green & Blacks!

High in antioxidants, magnesium, iron, chromium, manganese, zinc, copper, Vitamin C, Omega Fatty Acids, Tryptophan & Serotonin (mood enhancers).


Eggs Richest source of choline (keeps cholesterol fluid) and

constituent of cell membranes.

Great source of iron, zinc and selenium plus vitamins A and B’s.

Great source of Sulphur.

A ‘complete’ protein – contains all the essential amino acids which are the building blocks of protein.

Quinoa The only starchy carb that contains protein. Therefore slower releasing. Simply a better choice when incorporating starchy carbs.

Particularly high in iron and fibre.

Sweet Potato High in fibre, anti-oxidants, vitamin A, potassium and calcium.

Also contains the cancer-fighting compound quercetin, a powerful anti-inflammatory.

Also has a lower GL than white potato and is relatively low in calories as a starchy carbohydrate.

Brown Rice More nutritious than white and higher in vitamins, minerals and fibre (mostly insoluble) therefore good for bowel health.

Cholesterol lowering.

Red, Yellow, Orange Sweet Peppers An excellent source of vitamins C, A, K and potassium.

Peppers are also a source of lycopene (anti-carcinogen).

Porridge Oats Boosts immune system

Lowers cholesterol

Low gylcaemic load therefore modest effect on blood sugar

Contain an antioxidant that has anti-inflammatory and heart-healthy properties.

Apples High in the soluble fibre Pectin, cleanses the intestine and binds with waste products to transport them out of the body.

Improves cholesterol levels and blood sugar levels.

Alkaline & 85% water therefore hydrating

High in Malic acid which plays a role in the energy production process.

Pears High in the soluble fibre Pectin.

Very cleansing and soothing for the digestive tract. Binds to waste products and cancer-causing substance in the colon.

Good source of slow release energy due to fibre content.

Almonds Good source of protein, fibre, B vitamins, vitamin E, calcium, magnesium, iron, and zinc.

Contain monounsaturated fats and plant sterols which help reduce the risk of heart disease.

Green Tea Full of anti-oxidants which combat free radicals which are linked

to chronic conditions such as heart disease and cancer as well as accelerated ageing.

Contains epigallocatechin gallate – EGCG – an anti-carcinogen.


Boosts metabolism so can aid weight/fat loss.

Walnuts Loaded with essential fatty acids (EFA’s) Omega 3 and 6.

They lower LDL (bad) cholesterol, improving its ration to HDL and lower s lipoprotein to make blood less likely to clot and increase the elasticity of arteries.

High in Arginine an amino acid which helps blood vessels relax thereby reducing the chance of high blood pressure.

High in the minerals copper, manganese, iron and zinc as well as fibre and vitamins.

Lentils and Beans High in fibre, therefore bind with cholesterol in the gut before expulsion.

High fibre aids blood sugar level control.

Beans contain folic acid which lower homocysteine (high levels linked to heart disease, Alzheimers and depression)

Low in fat, calories, dense source of fibre, protein, vitamins and minerals.

Sunflower & Sesame Seeds Good source of vitamin E plus Omega 6 and monounsaturated fats, great for heart and skin health.

Rich in calcium and magnesium – needed for relaxation and muscle contraction and bone health.

Has an effect on both energy production and calming of the system.

Both rich in zinc and selenium and other antioxidants.

High in vitamin B5, important in the response to stress.

Water The human body overall is 83% water

Muscles are 75% water

The brain is 74% water

Water is required for EVERY SINGLE metabolic proves in the body, it’s required to digest and absorb nutrients and vitamins. It carries away metabolic waste. It helps ‘flush’ fat and toxins through the liver and kidneys and GETTING 2 LITRES IN DAILY IS ESSENTIAL FOR FAT LOSS!

Live Natural Yoghurt Maintaining good gut flora and a fully functioning digestive system is optimal to fat loss and maintaining a detoxified system.

Probiotics (live cultures within live yoghurt) help control inflammation and help increase antibodies thereby boosting the immune system.

Flaxseed Lignans – flaxseed oil and ground, sesame seeds. Friendly bacteria in our intestines convert plant lignans into a substance that has weak oestrogen-like activity. When there are low oestrogen levels in your body, these weak lignan oestrogens make up for some of the deficiency. When the body is oestrogen dominant, however, these lignin oestrogen bind to the body’s oestrogen receptors, thereby reducing human


oestrogen activity at a cellular level. Making a habit of adding ground flax to salad, smoothies and yoghurts is a great way to take in lignans on a daily basis.

Apple Cider Vinegar Nutrient rich – containing minerals such as potassium,

phosphorus, and important enzymes.

Can help control blood sugar and is a good alternative to using lemon juice in a dressing for salads and steamed vegetables.

Whey Protein Powder Obviously a good source of protein which is essential for metabolism.

Whey is highly stimulating to the immune system and is source of the building blocks of Glutathione, an important anti-oxidant which is involved in the detoxification of carcinogens.

The white blood cells and the liver use Glutathione to detoxify poisons in the body.

Linseeds Linseeds, soaked in hot water and drank before bedtime is a great way to get a sluggish bowel moving and aiding the transit of toxins and excess hormones out of the system.

A totally natural fibre provider.

Remember to drink a couple of glasses of water afterward as they absorb water in the gut.


Magnesium & Post Baby Fat Loss

This is a copy of a blog from my sister site:

There are links to 3 great articles by Charles Poliquin on female fat loss and how

Magnesium can help. I think you’ll find them extremely interesting.

The Far-Reaching Power Of Magnesium – Why Mom’s Need This! Posted on May 30, 2012 by Jenny

So why are all the cognoscenti urging us to spray ourselves with Magnesium as a

panacea for all ills? From improving poor sleep patterns and blitzing belly fat to

lowering blood pressure and restoring a flagging libido. Here are links to a few great

blogs by Mr. Poliquin (in his usual witty style . Awesome reads, essential information

if you are working with mothers. Personally, I am a devotee of a few squirts at bedtime,

indeed, I have never slept better in my whole adult life!

Charles Poliquin Blog 1 – CLICK HERE – Exhausted Mothers and Fat Loss

Charles Poliquin Blog 2 – CLICK HERE – Magnesium – The Anti-Stress Mineral

Charles Poliquin Blog 3 – CLICK HERE – Magnesium Deficiency: A Growing Health Crisis

You and your clients can buy Magnesium spray in the www.wetrainmoms.com shop!

http://wetrainmoms.com/the-far-reaching-power-of-magnesium-moms-need-this/

http://wetrainmoms.com/author/wtmjenny/

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/61/Exhausted-Mothers-and-Fat-Loss.aspx

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/669/MAGNESIUMThe_Anti-Stress_Mineral.aspx

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/208/Magnesium_Deficiency_A_Growing_Health_Crisis.aspx

http://www.wetrainmoms.com

http://astore.amazon.co.uk/wetrainmoms-21/detail/B00289SX28


Why Alcohol Makes And Keeps You Fat

Alcohol has a two-fold negative effect on our ability to lose fat:

1. Alcohol is highly calorific and easily over-consumed. Compare its calorific value with the other components of our diet:

Alcohol is 7kcal/g, fat is 9 kcal/g, both protein and carbohydrate are roughly 4kcal/g).

2. The simple presence of alcohol in your system has a hugely negative impact on your ability to metabolise fat. Period!

This was illustrated by a study where 8 men were given two drinks of vodka and lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink.

FOR SEVERAL HOURS AFTER DRINKING THE VODKA, WHOLE BODY LIPID OXIDATION (A MEASURE OF HOW MUCH FAT YOUR BODY IS BURNING)

DROPPED BY 73%!!!!!

The reason why alcohol has this dramatic effect on fat metabolism has to do with the way alcohol is handled in the body. Rather than getting stored as fat, the main fate of alcohol is conversion into acetate and the presence of acetate in the system puts the brakes on fat loss. The greater the quantity of alcohol, the greater the quantity of acetate created, the less likely fat is metabolised.

In other words, your body tends to use whatever you feed it, and after a time becomes adapted to the macro nutrient intake. Unfortunately when acetate levels rise, your body burns the acetate preferentially.

So the body simply burns the acetate first, this basically pushes fat oxidation out of the metabolic equation.


Eating ‘Good’ Fat to Lose ‘Bad’ Fat!

Ironically, after years of demonising FAT in general, the diet, health, fitness and food industry is having to re-communicate to the general public that not ALL fat is bad for us and indeed some fats are not only vital to optimum health but may also aid fat loss. One of the hottest Essential Fatty Acids (good stuff) for female health and fat loss is Gamma Linolenic Acid (GLA).

Along with a 'considered' diet and daily exercise at an optimum intensity to effect the utilization of fat as energy, GLA supplementation has shown to be a highly effective component of fat loss programmes alongside it's well known effect on easing many of the negative symptoms associated with the female menstrual cycle such as breast tenderness, moodiness, depression, irritability and swelling and bloating from fluid retention. All in all, GLA has a valuable role to play in times of 'endocrine turbulence' such as the early Post Natal period and when women are seeking to lose 'baby fat'.

Why Does GLA Work?

In a healthy body, GLA can be synthesized from Linoleic acid, which is found in certain oils, grains, and seeds. But due to a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion.

The main metabolic roadblocks are trans fats (man-made fats found in crisps, biscuits, cakes, processed foods), sugar, smoking, alcohol, aging, and illnesses such as diabetes.

All of these factors affect the body’s ability to convert Linoleic acid into GLA and efficiently burn fat. GLA has a key role in activating under-active fat in overweight people known as brown adipose

tissue (BAT) to burn calories. GLA is found (in the largest quantities) naturally in seed oils like Starflower oil (20-24% GLA) and

Evening Primrose oil (18-20%). Supplementing with either of these oils will assist the mechanism that will allow the body to get

down to the business of burning excess fat. Simply put, GLA has a key role in activating under-active fat in overweight people known as brown

adipose tissue (BAT) to burn calories. Many researchers now believe that many overweight people are actually metabolically impaired

when it comes to their ability to use energy from their fat stores. Of course, the other modern factors such as a lack of exercise, a toxic environment, consumption of processed foods etc., etc., just doesn't help either!

A diet that includes supplementation with a high quality multivitamin and mineral and EFA's to ensure the full spectrum of essential fats, vitamins, minerals and amino acids are consumed daily is a great place to start to ensure the body has what it needs to function optimally. Clients who stick to an optimum supplementation programme especially after a period of depletion such as during Pregnancy and during the Post Natal period often experience a decrease in cravings decrease, an improvement in general mood and mental well-being and an increase in energy and vitality. And we all know just how priceless possessing those qualities in daily life are.


Why Those Cardio Machines ARE NOT Your Best Choice For Fat Loss! & Why You Need to

‘Up’ Your Exercise Intensity

Human Growth Hormone (hGH) - The Key To The Fat Loss Kingdom

hGH is a hormone that is produced by the Pituitary Gland in the brain. Production peaks during the teenage years and slowly declines with age.

What role does hGH play in the body?

hGH has been shown to play a significant role in:

Fat metabolism Growth of all tissues Energy level Tissue repair Whole body healing Cell replacement Bone strength Brain function Sexual function Organ health and integrity Enzyme production Integrity of hair, nails, skin and vital organs

HGH is responsible for growth during childhood -- and for the repair and regeneration of human tissue throughout our lives. By the time we reach the age of 30, our HGH levels are only about 20% of their peak levels during childhood, and after the age of 30, they continue to decline at about 12 to 15% per decade.

By the time most of us are 30 years old, our bodies no longer produce enough HGH to keep pace with the cellular damage that is occurring in our bodies.

As our HGH levels continue to decline, the damage that we collectively call ‘ageing’ accelerates.

Key Point – The NOT SO GREAT News:

Studies have shown that obese adults have lower levels than normal-weight adults.

Key Point – The WONDERFUL News:

A 2003 study published in the British Journal Sports Medicine found that "exercise intensity above lactate

threshold (when you ‘feel the burn’) and for a minimum of 10 minutes appears to elicit the greatest

stimulus to the secretion of hGH."


So, How Can We Increase The Natural Secretion of hGH to Boost Fat Loss and Gain

The Other Health Benefits?

SIMPLE:

Get More Sleep Drink More Water Moderate/Reduce Your Carbohydrate Intake Eat More Protein Exercise at the Right Intensity!

Sleep

Since the largest hGH surge in a normal day tends to occur around one hour after the onset of night-time sleep, it is vital for anyone seeking fat loss to get plenty of sleep. If the quality and quantity of sleep is inadequate there will be a reduction in the volume of hGH secreted with negative consequences for fat loss. For most people, ‘sufficient sleep’ people means around eight hours.

Water

It is also important to drink plenty of water during your waking hours and more when exercising, as dehydration has been shown to significantly reduce the exercise-induced hGH response. 1 ½ - 2 litres per day is a good guide.

Carbohydrates & Protein

Research has also shown how high-carbohydrate diets tend to switch off hGH secretion. Many fat loss expert suggest avoiding sugar for two hours post exercise but ensuring that at least 25g protein is consumed immediately preferably in liquid form for quick absorbtion (a protein shake) or a protein bar, lean poultry, meat or eggs as protein has been shown to enhance hGH secretion too.

The Right Intensity & Amount of Resistance Training – Less Is Best! - Sort Of!

Exercising at a higher than average intensity results in the biggest volume of hGH secretion in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. Research has also shown that multiple (3) short daily sessions of whole-body resistance training can give rise to optimal hGH secretion over a 24-hour period. Another showed an even larger human growth hormone hGH peak in response to sprints on an exercise bike.


Ultimately, to boost your hGH production and blitz your fat stores you need to ensure that when you exercise on your ‘metabolic’ exercise days you….

Get hot Get sweaty Get out of breath Feel the lactate burn in your muscles In short bursts, work until you think you can’t do anymore

A suggested exercise strategy for optimizing hGH secretion through exercise is as follows:

Perform 3-4 sessions per week, each involving at least 10 minutes’ work above lactate threshold. Keep total workout time to between 20-30 mins and include

a variety of styles and principles to maintain muscle confusion. Work hard, keep it short and sweet. BE CONSISTENT!


Cortisol, Stress & Fat Loss For the Post Natal Client – Why You Need That ‘Restorative’

Activity!

A few important factors to consider when seeking fat loss in the Post Natal period.

During Pregnancy and the early Post Natal period, Cortisol is NATURALLY ELEVATED! In the Post Natal period the thought is that the elevated Cortisol and other stress hormones have the effect of keeping the mother alert and aware of any possible dangers to the infant and may have a role in the attachment process.

The physical stress of labour and birthing, alongside the stresses of adjusting to early motherhood and poor sleeping patterns/lack of sleep means that Cortisol levels may remain high well into the Post Natal period making it difficult for mothers to lose weight post birth.

During pregnancy, the hormonal signals have been set to ensure fat is stored in preparation for feeding the baby.

Being an older mother is also a factor in holding fat as sadly, by the mid to late 30’s the body is preparing for menopause. And the ultimate paradox........as women head towards menopause the body will automatically be reluctant to let go of fat around the middle as this is where Oestrogen is mainly manufactured. This happens because the body knows that Oestrogen will help protect our bones from Osteoporosis so the body tries to hold onto the fat to hold onto the Oestrogen to prevent Osteoporosis which it obviously deems to be a greater threat than having a fat belly!

The ULTIMATE blow comes in the fact that…….abdominal fat cells have four times as many receptors for Cortisol than anywhere else in your body so if you’re continually too stressed, your abdominal fat cells will be calling out for Cortisol and encouraging the body to store fat around the abdominals!

Adrenaline & Cortisol are the two main stress hormones produced by the Adrenal glands. Totally useful when we need to get out of danger, not so great when our modern life and stress levels keep us chronically in a state of over-production.

Both hormones circulating in the system increase appetite and then drive the stressed individual to consume – guess what? More carbohydrate and fat!

Fat is stored around the middle simply because there, it’s closer to the liver where it can be quickly accessed to be converted back into energy if needed.

Natural Cortisol levels that we need to wake us up and go about our business in the daytime can remain elevated by STRESS! They can also be elevated by a house too brightly lit in the evening time, and overstimulation via watching TV and working late.


Excessive production of Cortisol leads to adrenal fatigue which presents itself as chronic fatigue syndrome, infections, musculoskeletal aches and pains and headaches, the list goes on….

Obeying our natural rhythms of sleep and rest – our CIRCADIAN RHYTHM allows the adrenals to rest and Human Growth Hormone to be produced – vital for optimal fat metabolism.

Caffeine, sugar, tobacco and LOW BLOOD SUGAR create EMERGENCY situations within our systems and signal STRESS, they are ALL best avoided!


Your Big 3 Goals – Read This Daily!

Goal 1? When By?

Why?

Goal 2? When By?

Why?

Goal 3? When By?

Why?


Recording Your Progress

1. TAKE YOUR STARTING PHOTO IN YOUR UNDERWEAR – FRONT, SIDE AND BACK VIEW! – Look at pictures

DAILY WHEN YOU READ YOUR GOALS!

2. Record your measurements WEEKLY.

3. Focus on the tape measure (inches lost) as opposed to the scales! For many, weight is not an accurate

reflection of the progress that is being made.

Date Weight % Body Fat Bust Belly Button Hips

Keeping A Daily Record Of Your Activity & Nutrition

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Exercise/Activity

Breakfast / Post Workout

Lunch

Snacks

Dinner

Supplements

Water & Fruit Teas

Sample Weeks Nutrition, Activity & Rest

Restorative Activity = Foam rolling, taking a nap, simply lying down in a quiet space, sitting and reading a book, gazing into space, stretching, some yoga, meditation (assisted – using audio download & headphones or normal yoga type), taking a long bath, burning some essential oils whilst resting – ANYTHING WHERE YOU CREATE A LITTLE SPACE, STOP FOR A WHILE, GET QUIET AND MAKES YOU FEEL GOOOOOOD!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Exercise Metabolic Workout BRISK WALKING + Restorative Activity

Metabolic Workout BRISK WALKING + Restorative Activity

Metabolic Workout BRISK WALKING + Restorative Activity

Metabolic Workout

On Waking Hot Water & Lemon Hot Water & Lemon Hot Water & Lemon Hot Water & Lemon Hot Water & Lemon Hot Water & Lemon Hot Water & Lemon

Breakfast / Post Workout

Vegetable Omelette with Avocado & Beetroot Super Salad

Super Boosted Protein Shake and a boiled egg

2 Scrambled Eggs, Wilted Spinach, Mushrooms and Smoked Salmon


Protein Porridge & Berries plus 1 boiled egg


Vegetable Omelette with dressed steamed leafy greens of your choice

Lunch Lean Protein Choice PLUS Super Salad, Super Soup OR Steamed/Baked Vegetables OR Super Boosted Protein Shake

Lean Protein Choice PLUS Super Salad, Super Soup OR Steamed/Baked Vegetables OR Super Boosted Protein Shake






Snack From Selection From Selection From Selection From Selection From Selection From Selection From Selection

Dinner Same as Lunch Choices Same as Lunch Choices Same as Lunch Choices Same as Lunch Choices

Same as Lunch Choices Same as Lunch Choices Same as Lunch Choices

Supplements AM, Afternoon, Evening AM, Afternoon, Evening AM, Afternoon, Evening AM, Afternoon, Evening

AM, Afternoon, Evening AM, Afternoon, Evening

AM, Afternoon, Evening

Water & Teas 2ltrs minimum – Fruit and Green Teas throughout the day and Camomile Tea before bed

2ltrs minimum – Fruit and Green Teas throughout the day and Camomile Tea before bed






Your Reading List & Resources For An Awesome Fat Loss Headspace

You Can Link to the WeTrainMoms.Com Shop To Purchase These Books

The Gabriel Method – John Gabriel

Jon Gabriel is an amazing man, after narrowly dodging death in the 11th September disaster, he finally changed his life forever. His theory focuses on ‘Fat

Triggers’ – environmental and emotional factors that keep you in the loop of poor eating patterns and self-sabotage. His approach is really fascinating and

one that focuses on long-term change both in habit and mindset. Of course he has a Facebook Page and resources galore on-line plus his easy to read key

text. Check him out.

Here’s the outline from Amazon:

On September 11, 2001, he was scheduled to fly from Newark to San Francisco, and it was only by a stroke of luck that he was not on the United Airlines flight 93 that was hijacked by

terrorists. This event, as well as some equally life-changing events that occurred in the weeks following 9/11, affected him deeply. It was this wake-up call that made him realize life was a

precious opportunity not to be wasted. He decided to start living the life of his dreams. He also decided to apply all of his research skills and scientific background toward understanding and

eliminating the real reasons for why he was fat. The result is arguably one of the most remarkable physical transformations of all time. Jon lost 225 pounds without dieting and without surgery.

Amazingly, his body shows almost no signs of ever being overweight at all—a fact that has astounded many professionals in the medical community.

After finishing The Gabriel Method, he used his powerful visualization techniques—the power that had brought him a new body and a new lease on life—to bring him an agent that was

connected with the very publisher he wanted to work with. Countless letters from fans and those who have used his books continue to pour in, and Jon has received several awards for his work,

appeared on radio and television, and continues to use his amazing story to change lives for the better. Jon is an established speaker in Australia and has done many talk shows and events there.

He has previously been in contact with Oprah's producers, who had some substantial interest in the astounding message of his work.

http://www.wetrainmoms.com/

Women, Food and God – Geneen Roth

Here’s An Outline From Amazon:

Geneen Roth’s 1991 bestseller, When Food Is Love , spoke to a wide audience—including Oprah Winfrey, who embraced Roth’s empowering message. Since then, Roth has taken the sum total of her experience and combined it with spirituality, psychology, and self-awareness to explain women’s true hunger in Women, Food, and God.

Roth’s approach to eating is the same as any addiction—it is an activity to avoid feeling emotions. From the first page, readers will be struck by Roth’s intelligence, humour, and sensitivity, as she traces the path of overeating from its subtle beginning through its logical end. Whether the drug is booze or brownies, the problem is the same: opting out of life. Roth’s premier advice is eat anything you want . She powerfully argues for personal investigation and urges readers to pay attention to what they truly need—and it usually cannot be found in a supermarket. She provides seven basic guidelines for eating (the most important is to never diet) and shares reassuring, practical advice that has over the years helped thousands of women who have attended her highly successful seminars and workshops.

A Course in Weight Loss – Marianne Williamson

My only recommendation for this book is GET IT! GET IT NOW!

Here’s the Outline From Amazon: (Available in CD, MP3 Download Format and good old fashioned BOOK!) : ‘For so many people, whether your addiction is to a

substance or merely to a certain way of thinking or acting, a profound humbling occurs when you realise that your problem is bigger than you are. The terror of realising,

even dimly, that you have no control over a self-destructive pattern of behaviour - that as much as you would want to, you simply cannot stop - can mark a crucial turning

point in your life. At that point, you go in one of two directions: either way, way down, or way, way up...’

‘This CD is for you if you know in your heart that you are an addict, and that you are powerless before your addictive behaviour. As the title promises, Marianne Williamson looks at weight loss from a spiritual perspective, bringing you 30 lessons that can be done separately or in conjunction with any other serious spiritual path. These 30 lessons are completely separate from anything related to diet or exercise - they will retrain your consciousness in the area of weight in order to break the cycle of over-eating, dieting, and shame that rules so many lives. Finally, Marianne has brought you what you've been waiting for: help to heal your addiction once and for all!’

http://www.wetrainmoms.com

FREE Holoysync Demonstration CD – Meditation Just Got Simple! Please order your FREE DEMO CD, get your headphones on and prepare to be transported to another

place. When we are seeking change for clients and ourselves, we’ve just got to give ourselves THE BEST possible chance to change and this means re-wiring the brain and

eventually exorcising old defeating behavior. Holosync will MOST CERTAINLY HEALP THIS PROCESS! It has helped me tremendously, I’ve been a regular meditator using

both this format and organic techniques for over 3 years now and it’s the best move I EVER made. I hope it’s great for you too.

Also, another FREEBIE that you can download IMMEDIATELY but utterly worth exploring the other paid for tracks, take a look at BLISSITATIONS TOO!

http://s155719435.websitehome.co.uk/burrelleducation/crunchless-core/

http://s155719435.websitehome.co.uk/burrelleducation/crunchless-core/

http://wetrainmoms.com/

http://wetrainmoms.com/

http://www.entheos.com/blissitations/samples?c=2275

So, last but not least, I just wanted to say, GOOD LUCK!

What a privileged position to be in, helping people towards health. Clients are asking to be led towards their goals and dreams with this manual you have an awesome

system that will help them get the results and make the change they truly desire. But don’t forget to reinforce that HABITS WEREN’T FORMED OVERNIGHT AND SO WE

HAVE TO BE PATIENT, DOGGED AND PERSISTENT and guess what, keep going for long enough and THE MAJIC WILL HAPPEN!

Jenny Burrell

Founder – Burrell Education & WeTrainMoms.Com

Documents

Fat Loss System & Client Manual Template · 5/30/2012 · Post Baby Fat Loss Pregnancy naturally causes Cortisol (the stress and fat around the middle hormone) to rise as the pregnancy