als to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more e

In part 2 of this 3 part series I outlined our necessity to exercise correctly using only natural movements, to speed up our metabolism and regulate our blood sugars. These 3 basic principles are not some latest fad that will come and go like the huge array of diet or workout books you find on the bookshelves today, rather these are based on biological fact on how the body is designed to move, process and utilise foods.

In part 2 I explained how our exercise routine needs to consist of a number of natural movements based on human movement: walk, jog, sprint, bend, squat, push, twist and pull. Performing all these movement hits all our muscles (over 600) and so burns more calories but also helps stimulate those muscles into burning fat even when we are not exercising. So you burn fat at the gym and also when you are resting afterwards. Performing these natural movements also trains our body to be more proficient at these movements and so we feel better during our normal day too. Posture improves, lower back pain disappears, general fatigue reduces and flexibility improves all from performing movements our body is designed to perform but I guess that would make sense right? The days of performing unnatural movements on gym machines should now be over but the multi-million pound industry just won’t let it die!

I am reluctant to reveal an exact exercise programme because everybody is different and should have a full biomechanical assessment and have professional supervision before commencing with any exercise routine. However, to give you some idea your programme may look like this:

a) Squats with overhead press 3 x 10
b) Pull ups 3 x 8
c) Lunges 3 x10 each leg
d) Press Ups 3 x 10
e) Deadlifts with single arm 3 x 8
f) Woodchops with medicine ball 3 x10 each side

This routine runs at quite a quick pace with minimal rest taken in between each set of exercises. Your heart will beat fast and you will get tired but it’s fun and effective. The great news is that it will only take you 30 minutes and you’ll have hit all those muscles and given your heart and lungs a good workout too! I would have you perform this 3 times a week only.

Now for your diet. I explained in part 2 how it was important to raise your metabolism by eating small meals often and also balance your blood sugars by avoiding fast releasing sugar. These 2 principles are very important but so too is exactly what you eat.

Over the years the world has changed quite considerably and so too have the foods available at our supermarkets. Our bodies however, have not changed that much, we are still designed to eat foods that we can pick off trees, dig out of the ground or chase down and kill. Sadly with the introduction of a faster lifestyle we have lost our ability to prepare natural foods and often opt for simple pre packaged food that has been pumped full of chemicals to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more ef

s into burning fat even when we are not exercising. So you burn fat at the gym and also when you are resting afterwards. Performing these natural movements also trains our body to be more proficient at these movements and so we feel better during our normal day too. Posture improves, lower back pain disappears, general fatigue reduces and flexibility improves all from performing movements our body is designed to perform but I guess that would make sense right? The days of performing unnatural movements on gym machines should now be over but the multi-million pound industry just won’t let it die!

I am reluctant to reveal an exact exercise programme because everybody is different and should have a full biomechanical assessment and have professional supervision before commencing with any exercise routine. However, to give you some idea your programme may look like this:

a) Squats with overhead press 3 x 10
b) Pull ups 3 x 8
c) Lunges 3 x10 each leg
d) Press Ups 3 x 10
e) Deadlifts with single arm 3 x 8
f) Woodchops with medicine ball 3 x10 each side

This routine runs at quite a quick pace with minimal rest taken in between each set of exercises. Your heart will beat fast and you will get tired but it’s fun and effective. The great news is that it will only take you 30 minutes and you’ll have hit all those muscles and given your heart and lungs a good workout too! I would have you perform this 3 times a week only.

Now for your diet. I explained in part 2 how it was important to raise your metabolism by eating small meals often and also balance your blood sugars by avoiding fast releasing sugar. These 2 principles are very important but so too is exactly what you eat.

Over the years the world has changed quite considerably and so too have the foods available at our supermarkets. Our bodies however, have not changed that much, we are still designed to eat foods that we can pick off trees, dig out of the ground or chase down and kill. Sadly with the introduction of a faster lifestyle we have lost our ability to prepare natural foods and often opt for simple pre packaged food that has been pumped full of chemicals to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more e

essment and have professional supervision before commencing with any exercise routine. However, to give you some idea your programme may look like this:

a) Squats with overhead press 3 x 10
b) Pull ups 3 x 8
c) Lunges 3 x10 each leg
d) Press Ups 3 x 10
e) Deadlifts with single arm 3 x 8
f) Woodchops with medicine ball 3 x10 each side

This routine runs at quite a quick pace with minimal rest taken in between each set of exercises. Your heart will beat fast and you will get tired but it’s fun and effective. The great news is that it will only take you 30 minutes and you’ll have hit all those muscles and given your heart and lungs a good workout too! I would have you perform this 3 times a week only.

Now for your diet. I explained in part 2 how it was important to raise your metabolism by eating small meals often and also balance your blood sugars by avoiding fast releasing sugar. These 2 principles are very important but so too is exactly what you eat.

Over the years the world has changed quite considerably and so too have the foods available at our supermarkets. Our bodies however, have not changed that much, we are still designed to eat foods that we can pick off trees, dig out of the ground or chase down and kill. Sadly with the introduction of a faster lifestyle we have lost our ability to prepare natural foods and often opt for simple pre packaged food that has been pumped full of chemicals to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more e

s a week only.

Now for your diet. I explained in part 2 how it was important to raise your metabolism by eating small meals often and also balance your blood sugars by avoiding fast releasing sugar. These 2 principles are very important but so too is exactly what you eat.

Over the years the world has changed quite considerably and so too have the foods available at our supermarkets. Our bodies however, have not changed that much, we are still designed to eat foods that we can pick off trees, dig out of the ground or chase down and kill. Sadly with the introduction of a faster lifestyle we have lost our ability to prepare natural foods and often opt for simple pre packaged food that has been pumped full of chemicals to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more e

als to increase its shelf life and taste. These chemicals are aliens to our body and not only result in an internal stress response but also get stored with our body fat intoxicating our insides.

Losing weight and feeling healthy is not about reducing fat or eating like a bird but about eating natural foods that we are designed to eat. Eat natural and the body will take care of the rest. Avoid diet foods (they are filled with more chemicals to make them taste nice), check labels for added sugar, salt, preservatives, flavourings. Go organic and so avoid hormones, nutrient free foods, and chemicals. Throw out the margarines and buy proper organic butter, your body understands this natural food and can process it more efficiently.

All of my clients take a metabolic typing test that identifies exactly what type of foods they are designed to eat based upon their background eg. people originating from the Mediterranean with utilise foods differently than people from Northern Europe. However, here is a simple example of how your diet may look:

Breakfast – Porridge + Banana, Oat Muesli + Natural Yoghurt, Eggs and Smoked Salmon Lunch – Chicken Salad, Tuna Sandwich on Rye, Salmon + Cous Cous or Quinoa, Omelette Dinner – Chicken, Fish, Pork, Beef with Vegetables, Lentils, Brown Rice etc. Snacks – Nuts, Organic Natural Yoghurt, Seeds, Fruit

Plan your meals in advance and keep your diet varied, order organic produce to be delivered so you have no excuses, choose foods of various colours and don’t overcook foods so the nutrients remain. Very importantly, drink 1.5 – 2 litres per day of Natural Water.

As a freelance personal trainer I have used these methods and seen results over and over again all over the world from Europe to the USA. Not only do my clients lose weight and improve their overall health but they do it in an educational way that keeps the weight off for a longer duration.

Good luck, keep exercising naturally and eating pure and nutrient enriched foods, this way you can reach your maximum potential in whatever you do.

For further information visit my website or call me for a chat.