This is my last newsletter for 2008- so thanks for 'tuning in' this year.
I just wanted to check in and hope you’re enjoying the holiday season and to wish you a great New Year.
And the last thing I want to leave you with for 2008 is a video from my mentor Paul Chek on “our constipated society” that had me in stitches when I first watched it. Behind the jokes he makes, is a point very well made by Paul and certainly hit home with me.
Don’t get me wrong I’m not into searching for videos on “poop” over the festive season but I thought I had to share this with you!
Happy New Year! : )
Tuesday 30 December 2008
Sunday 21 December 2008
Here’s Why You Should AVOID Dairy Like The Plague! (Please don’t open if easily shocked!)
Hi,
Today I have some information on dairy that I’m confident will NEVER make you eat it EVER again. Yes, that’s right DAIRY? That stuff that’s supposed to be really good for your bones?
Now those of you that read my blog will know that I’m always going on about how dairy is heavily processed but this latest research has nothing to do with this and has quite simply blown me away and it will you too!
Don’t get me wrong, I’m not into scaremongering or fright tactics to stop you eating certain foods and you might be thinking I’m sounding a little “dramatic” here, but I feel its my mission as your fatloss coach to inform you of the dangers of certain foods. After all, who else is going to tell you how it really is, the government? the food manufacturers?
I rest my case…
When I first read this amazing report by Paul Eastwood on the dangers of dairy yesterday, I was shocked and actually felt physically sick afterwards however I want to share this latest research with you.
Please take the time to read this if you value your health (and your friends and families), and I know you do because that’s the reason why you signed up to this newsletter, but a word of warning though, please don’t read it if easily offended…
Here's the report,it gets a little heavy in places but I strongly recommend you read this now...
The Dangers Of Dairy
By Paul Eastwood
Re-edited by Sam Winkworth
Countless scientists and charities as well as government agencies spend hundreds of hours a week analyzing cancer research, and now dairy products have come under the microscope.
The latest research from the United States reveals that the hormones cows secrete into milk are suppressing genes that usually detect and kill cancer cells as they develop and increasing the receptors on cells that promote cancerous mutations.
The aim of this article is to bring the proven research to your attention and describe in better detail the mechanism of how dairy actually alters your own genetic cellular makeup, thereby allowing cancerous cells to develop.
I will also discuss the reversibility of this epigenetic mutation by eliminating dairy consumption and increasing intake of certain other nutrients that protect these cells.
Hormones in Cow’s Milk
Grosvenor et al describes that a cow secretes hormones into its milk to allow the young underdeveloped calf to grow.
The same hormone and substance content can be found in human breast milk. If you know your anatomy and physiology, a human infant or young calf has a poorly developed endocrine (hormonal) system.
Thus, it would only be wise for nature to elect one parent to carry a mechanism to transport not only nutrients but hormones to their young. However, for us humans, most products we consume orally eventually enter our bloodstream via the stomach or the intestines.
So if cows naturally secrete hormones into their milk, we are practically ingesting animal hormones straight into our bodies. Knowing this, it should be easy to understand that current dairy products are harmful. It is easy to draw parallels to the damage caused by injecting or orally administering the use of anabolic steroids.
Essentially with dairy products, you are orally ingesting ANIMAL hormones into your bloodstream, hormones composed of mainly estrogen as well. Once in the blood stream (as these hormones survive digestion in the stomach), they then have access to the whole human body and combine at certain receptor sites, where they exhibit their effects.
To appreciate the real damage milk and related products such as cheese and those ever-more-popular whey protein shakes can do, let’s analyze the contents of cow’s milk. The following are some of the compounds found naturally in cow’s milk:
* Estrogens (Female Hormones)
* Androgens (Male Hormones)
* IGF-1 (Insulin like growth factor-1)
* Prolactins
* Leptins
* Epidermal and transforming growth factors
Of all these ingredients, it’s the IGF-1 that appears to be the main culprit for increasing the development of cancerous tumours. The full mechanism can be read in Dr. Bibb’s book, “Deadly Dairy Deception,” but essentially, IGF-1 exerts a powerful effect on the p53 gene at the receptor known as IGF-R1 (type 1 insulin growth factor receptor).
At this receptor, a number of cellular responses occur, including proliferation and the protection of cells from programmed cell death (apoptosis). This results in the effect where cells with a mutation inside divide uncontrollably as apoptosis of abnormal cells is suppressed.
The turning off of a gene is better known as hypermethylation or epigenetic mutation. This epigenetic mutation has been proven in the laboratory to be “heritable” and thus passed onto your children.
This is due to the hypermethylated cells leaving “molecular footprints” that can be used as markers for constructing new cells of this nature, which means your children probably aren’t safe from your current dairy intake either.
One study has shown that prenatal nutritional and metabolic events are memorized or “imprinted” by the developing organism that may result in the development of diseases in adult life.
In healthy cell division, the p53 gene should cause natural cell death in either aged or defective cells.
It isn’t just the IGF-1 molecules that are dangerous in milk and similar products. It is also the estrogens that are consumed. The full mechanism of the estrogen in prostate cancer and hormone-sensitive breast cancer is also complex and can be further understood in Bibb’s aforementioned book.
Essentially, these estrogens bind to cells via estrogen receptor alpha and over stimulate the development of cancerous cells. This enhances the effect of IGF-1, which suppresses the p53 gene and which would normally perform apoptosis and program these cells for elimination.
In effect, what you have is one protein hormone (IGF-1) that suppresses your cell defence and another steroid hormone (estrogens) that simultaneously stimulates cancerous mutations. Together, you have a very dangerous cocktail. That’s how cells seen in Figure A develop so easily, especially as these compounds are hormones.
Being a hormone, it exerts powerful effects on its receptor cell. Thus, estrogens and IGF-1 work very well together at producing the exact same effect but via different receptors, making them excellent accomplices in this cancer debacle. This means children and adults are consuming a dangerous concoction of hormones and protein hormones in staple foods such as macaroni and cheese, milkshakes, yoghurt, pizza, protein bars, protein shakes and cheese burgers.
A full list of foods to avoid can be found below:
* All Milk: Skimmed, non fat, 2%, half & half, evaporated, etc
* All Cheeses: Cottage, vegetarian, organic, light, cream cheese, etc
* Milk Protein Concentrates: Whey protein, whey protein isolates, casein
* All Cream: Light and heavy whipped, sour cream, etc
* All Caseins: Hydrolysates, calcium caseinate, magnesium, caseinate, etc
* Milk Powders: Whole, non-fat milk
* All Ice Cream
* All Yoghurts
Hormones and the Cancer Link
Cancer is a group of cells that have been modified so that they do not die! According to Bibb, if a gene that causes a cell to die becomes defective or conversely, a gene that keeps a cell from dying becomes defective, then a cell can become “immortal” and pass this gift onto its daughter cells when it divides.
This gift is then passed on down the generations of cell division, and soon you will have developed a group of cells that do not die. This is what is known as a cancer. This is how it is with prostrate cancer, for example.
The p53 gene causes cells to die and has been found to be defective in prostrate and in many other cancers. In the lab, prostate and estrogen receptor positive breast cancer tissue behave similarly. Therefore, it is likely that what is said about one is true of another.
It is through this combined effect that a tumour develops as the cells divide and reproduce defectively, which is why all cancers get worse or grow over time. These cancer cells are going through natural cell division (mitosis) and passing on their cancerous information onto future daughter cells.
The prostate gland, as with other glands, is stimulated by many types of hormones and proteins. These hormones and proteins produce their effect by attaching to the numerous receptors that have thus far been identified.
It is these receptors that play an important role in determining the health of a gland and whether the individual will develop cancer from abnormal stimulation of these receptors.
Is Dairy Ever Safe?
If the dairy is treated like it was in the late 1920s when milk was first introduced, it would then be safe for consumption. A brief history lesson tells us that vitamin D is not a natural ingredient of milk. In the early 1900s, Ricketts was a disease of epidemic proportion due to a diet lacking in vitamin D.
This discovery was made by one very clever biochemist, Dr Harry Steenbock at the University of Madison, Wisconsin. Dr. Steenbock exposed cow’s milk to ultra violet light and found that a compound called “ergosterol” would immediately convert to vitamin D upon exposure to certain wave lengths of UV light.
Steenbock even won a patent for his work at curing Rickets by his process of UV exposure to milk in its manufacturing process. According to Bibb, Steenbock also inadvertently helped prevent people of his time from developing prostate and breast cancer in a way he can never appreciate.
We now know his method also denatures the dangerous IGF-1 molecule and the estrogens by breaking down the disulphide bonds that keep IGF-1 active and that bind to estrogens in the milk. This process of ultra violet light exposure was used until the mid 1940s, where it became more economical to synthetically manufacture vitamin D and add it to the milk later.
An Increase of Prostate and Breast Cancer
Discussed earlier was the concept of epigenetic mutation, which is the “heritable” capacity of turning your genes off by leaving molecular footprints in your DNA. Thus, only now are we experiencing the unfortunate side effects of the evolution of the dairy foods process.
This means the children from the 1940s are more prone to prostate and breast cancer as their gene protection systems are becoming weaker and weaker with time. This is due to each generation exposing themselves to IGF-1 and estrogens, except each parent weakens their p53 gene number, leaving their children with less unharmed p53 genes and so on, until now we really start to notice when we receive reports of teenagers with breast cancer and young men with prostate cancer.
Until milk is treated again with UV light, we are going to continue to see young females looking like adult women and younger ages of people with prostate and breast cancer. The signs are all around us. Who else can explain why Western school girls are so more mature for their age compared to Asian, Japanese or other Eastern societies that do not consume large amounts of dairy? Scientists have noticed these trends by looking at dietary practices from 1986 to the present day, specifically noting the relationship between increased dairy consumption and increased risk of prostate cancer. This trend is even more evident in the black community.
The Role of Race in Prostate Cancer Incidence
The incidence of prostate cancer has been found to be significantly higher in black men than white men in certain regions of the world including the United States, the United Kingdom and in the African Caribbean.
The reasons why black men are more prone to prostate cancer are researched and available, but the largest reason is the fact that they are born with higher levels of prostate specific antigen (PSA). This antigen is responsible for releasing more free IGF-1 into the body as it digests a binding protein called “IGF-1 binding protein-3.”
To make matters worse, Tricoli et al and Winter et al concluded studies that found black men with age matched controls have lower levels of IGF-1 binding protein-3, which means they have a natural ability to free IGF-1 than white men, but they already have more IGF-1 circulating as well!
Therefore, black men (and women) really do not need dairy products to increase their IGF-1 levels any further, as this can increase their incidence of cancer considerably. The table below details the massive change in prostate cancer incidence in black men in the US versus black men from Africa:
From the research data, a trend toward higher incidences of prostate cancer in colder climates versus warmer climates in black men was also noted. This can largely be attributed to the vitamin D effect discussed earlier, which naturally occurs in skin exposed to UV light.
In the same study, the authors concluded that dietary supplementation of vitamin D could reduce the risk of prostate and several other types of cancers they researched (the daily dose would be a range of 1200-2000 iu per day).
Alternatives to Dairy
Now that you have a greater understanding of the dangers of dairy, it is time to discuss what alternatives can be used instead to lower your risk of prostate and breast cancer. Listed below are some alternatives to milk from a protein as well as calcium perspective:
Bee Pollen Granules
Nutritional Benefits: Bee pollen contains around 50 percent protein, much of which is in the form of free amino acids. It is also high in the B complex vitamins and enzymes.
Unflavored Gelatin
Nutritional Benefits: Gelatin (Gelatine) is made from the collagen protein found in bone, skin and cartilage. When beef or pork are boiled, the collagen is extracted and changes into gelatin. Our gelatin is an excellent source of protein containing over 85 percent protein. Typical usage is four teaspoons per day. Gelatin may be mixed in non carbonated juices or with foods.
Brown Rice/Rice Protein
Nutritional Benefits: Brown Rice/Rice Protein contains 80 percent protein. Rice Protein Concentrate is made from Non GMO Sprouted Brown Rice Grains. The amino acid profile is approximately 98 percent similar to mother's milk. A vegan hypo-allergenic natural grain protein concentrate, brown rice/rice protein has a strong flavor profile as some of the protein is in free amino acids.
Organic Hemp Protein Powder
Nutritional Benefits: An organic food with 37 percent protein, 10 percent beneficial fats, 43 percent fiber (90% soluble, 10% insoluble), chlorophyll, magnesium, zinc and iron. Hempseed is one of nature's most perfect superfoods. One serving provides 11 grams of raw organic protein and a whopping 14 grams of fiber (54% of the RDI). Hemp contains all eight essential amino acids with the bonus of essential fatty acids.
Organic Blue-Green Algae Powder
Nutritional Benefits: This rare superfood is a protein powerhouse. It provides a highly bioavailable protein that is 80 percent assimilated in our bodies (compared to meat protein, which is 20% assimilated), and its amino acid profile is optimal for humans. Klamath Lake algae is also the world's most concentrated source of chlorophyll, a valuable phytonutrient considered by many to be one of nature's most cleansing and regenerating substances.
SciVation Xtend
Nutritional Benefits: Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.
Egg Protein, Egg White and Egg Protein Powder
Nutritional Benefits: Egg protein is commonly referred to as the "perfect protein," and it is the common reference to which other proteins are compared. Two values are commonly used to evaluate protein quality: protein digestibility corrected amino acid score (PDCAA) and biological value (BV). BV measures the amount of protein retained from the absorbed protein. Egg protein scores 100 percent on the BV, meaning all protein ingested from the egg is used by the body.
Egg protein contains all eight essential amino acids required by the body.
Alternative Protein Sources
Food Description Calcium Content (Mg)
Cooked collards-one cup 357
Canned spinach-one cup 272
Cooked soybeans-one cup 261
Cooked Turnip greens 249
Bread crumbs-one cup 218
Cooked white beans-one cup 191
Canned Salmon-3 oz 181
Cooked beet greens 164
Slice of corn bread 162
Tomato soup-one cup 159
Cooked cabbage 158
Egg & sausage biscuit 155
Tofu one serving 133
Cooked Okra 123
Milk reduced fat (+ Vit D added) 285
Milk Whole 3.25% fat 276
The biggest opposing factor I have seen when approaching people about this life saving issue is not that they don’t believe me or the research, it’s that they are extremely habitual dairy users. People like the taste of dairy in their diets and have a well established habit of dairy consumption.
The best we can do to combat resistance is offer strong, healthy alternatives to dairy right off the bat. Educate yourself on the pasteurization process used on milk, which is an archaic method to prevent harmful bacteria entering our bodies.
As pasteurization involves subjecting milk to high temperatures of heat treatment, this also kills good bacteria (as heat is a non selective procedure) and denatures much of the protein contained in the product.
Also, as we age, we lose the enzyme lactate dehydrogenase, which allows us to process lactose. This is why many people have stomach bloating or uncomfortable reactions to dairy products or products containing dairy. These are just a few of the effective arguments you can present to your clients when educating them on the dangers of some dairy products and suggesting they find alternative sources of protein.
References:
1. Bibb, R.D. Deadly Dairy Deception. Self Publication. Available from www.deadlydairydeception.com 2008
2. Grosvenor, C.E. et al: Hormones and Growth Factors in Milk. Endocrine reviews. 1992; 14:710-727
3. http://www.deadiversion.usdoj.gov/pubs/brochures/steroids/hidden/hiddendangers.pdf.
4. Adams, T.E. et al. Structure and function of the type I insulin-like growth factor receptor. Cell Mol Life Sci. 2000 Jul; 57(7):1050-93
5. Nephew K.P. et al: Epigenetic silencing in cancer initiation and progression. Cancer Letters. 190 (2): 125
6. Sander, O. Perinatal imprinting by estrogen and adult prostate disease. Available at www.pnas.org/cgi/doi/10.1073/pnas. 0409703102. Ibid
7. Vardhman, K. et al: Transgenerational inheritance of epigenetic states at the murine Axin allele occurs after maternal and paternal transmission. Proc Natl Acad Sci USA. 2003 March 4; 100(5): 2538-2542
8. E. Garner et al: Cells with Defective p53-p21-pRb Pathway Are Susceptible to Apoptosis Induced by p84N5 via Caspase-6. 2007; Cancer Res( 67):7631-7637
9. Steenbock, H. United States Patent Office Database: Patented Aug. 14, 1928 (1,680,818)
10. Personal communication with Dr. Lyndom Larcom, Clemson University; Jan 6th, 2004: As quoted in Dr. Bibb’s Book – Deadly Dairy Deception
11. Talamini, R. et al. Nutrition, social factors and prostatic cancer in a Northern Italian population. Br J Cancer. 1986 Jun;53(6):817-21
12. Chan, J.M. et al. Dairy products, calcium, phosphorous, vitamin D and risk of prostate cancer (Sweden). Cancer Causes Control. 1998 Dec;9(6):559-566
13. Rohrman, S. et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control. 2007 Feb;18(1):41-50
14. Kurahashi, N. et al. Dairy product, saturated fatty acid and calcium intake and prostate cancer in a prospective cohort of Japanese Men. CancerEpidemiol Biomarkers Prev. 2008 Apr;17(4):930-7
15. Rajbahu, K. et al. Racial origin is associated with poor awareness of prostate cancer in UK men, but can be increased by simple information. Prostate Cancer. 2007;(10):256-60
16. http://www.itzcarribean.com/prostate_cancer_charity.php
17. Henderson, R.J. et al. Prostate-specific antigen (PSA) and PSA density: racial differences in men without prostate cancer. J Natl Cancer Institute. 1997 15;89(2):134-8
18. Tricoli, J.V. et al. Racial differences in insulin-like growth factor binding protein-3 in men at increased risk of prostate cancer. Urology. 1999 Jul;54(1):178-82
19. Winter, D.L. et al. Plasma levels of IGF-1, IGF-2 and IGFBP-3 in white and African-American men at increased risk of prostate cancer. Urology. 2001 Oct;58(4):614-8
20. Parkin, D.M. et al. Cancer incidence in five continents Vol 8. IARC Scientific Publication. 155(p633)
21. Garland, C.F. et al. The role of Vitamin D in cancer prevention. Am J Public Health. 2006 Feb;96(2):252-61
22. Chek, P. "How to Eat, Move and Be Healthy!" California: C.H.E.K Institute, 2004.
23. http://www.mercola.com
24. Paul Eastwood
Forwarded By, Sam Winkworth
Friday 12 December 2008
This is just a short post today, and not specifically to do with fatloss, though it is to do with becoming seriously more successful.
Earlier this week, I wrote to you talking about my personal creed, the rules in which I intend to live my life by.
So to give them more meaning I made an inspirational video of “my rules”
I hope they inspire you to write your own.
Earlier this week, I wrote to you talking about my personal creed, the rules in which I intend to live my life by.
So to give them more meaning I made an inspirational video of “my rules”
I hope they inspire you to write your own.
Tuesday 9 December 2008
What Do You Believe?
Earlier today, I asked you to believe in yourself so today I’m going to enlighten you with some of my own beliefs.
Those of you who know me these may not come as a surprise.
However for those of you who only know me through print, they’ll hopefully give you a little insight into who I am and what I believe in.
At first, I had to REALLY think about what I believe in and my life principles that I follow but once I spent a bit of time thinking about it, the easier it became to formulate them.
So, in my own words, here are some of the things I believe in, that I want to share with you…
I will find a way to overcome ANY obstacle that I face in life no matter how challenging.
I believe that to achieve any goal in life whether it be professionally or personally, I must overcome the setbacks and problems along the way and not get disheartened when I come across them.
Instead, embrace the challenge that I face and find a way to move through it with the minimum of fuss and continue with my journey and not stop until I’ve reached my end goal.
I will make my mark on the people I meet, the clients I train and the friends and family I love.
Helping others is quite simply, my life. I love helping people hence why I chose my career as fatloss expert. I believe that its my duty to help as many people as I can achieve a healthier, fitter, leaner life however I won’t fool myself into thinking that this is always possible.
I believe that in some cases, people just aren’t ready to be helped, their not ready to change their lifestyle in which case, rather than forcing my philosophy and systems down their throat, I will be there for them for when they DO want to make a positive change.
I believe that if I can inspire and help people to at least make their first step (however big or small) to leading a healthier lifestyle then I’m a happy, satisfied man.
I will be true to myself when all around doubt me.
If you’re a regular reader of my blog then you’ll know how I have developed a fatloss system with my company that guarantees results. I have researched over a hundred different diets and workouts for over 10 years and now know the most effective diet techniques and training strategies for losing body fat the fast and healthy way. I believe in this 100% and because I know that it works and consistently brings about great results ,will always stand by this.
Along the way I’ve had so-called “critiques” and other trainers questioning me and doubting the systems effectiveness and replies like how can I possibly guarantee results and offer a full money back guarantee?
During which time I’ve stuck up for what I believe in and my systems when all around me doubted and I now run a successful personal training business with 4 trainers working under me. This one rule has kept me in good stead and I know will continue to for future years.
I will demand excellence from myself and I will help others demand excellence from themselves too.
This rule pretty much speaks for itself. Whatever I do in life, I like to do it to my full potential. To coin a phrase “if a jobs worth doing, its worth doing well.” Ok that saying might have sounded a bit dated but you know what I’m getting at right?
I believe in setting a good example and being a good role model to all my clients and like to practise what I preach .Through my lifestyle I maintain a healthy weight, a balanced diet and an athletic physique, however I’m not perfect!
I do drink alcohol, I do eat processed food occasionally and if I’m offered a sweet, then I’m not going to turn it down, but I do know when to draw the line and be sensible!
I believe that if more people did the same then there wouldn’t be so much illness or disease in the world and it would be a much fitter
healthier place to live.
I like to help others demand excellence from themselves as well. I believe that if you want something in life then you have to go out there and get it.
I like to install a positive can-do attitude with all my clients to help them achieve their full potential when it comes to their fatloss goals and I’d like to think that this very attitude can rub off in other areas of their life.
I will take the time to be patient, and not be tired by waiting.
Impatience can be such a personality flaw and something that I recognise within myself on occasions. Impatience like cutting people off mid sentence or making uniformed, quick judgements. Not finding the time to really listen to others. All of which are forms of impatience.
We tend to lose our patience when we’re multi tasking or working to a tight schedule (I know I do!).
In the long run, developing patience requires a change in your attitude towards life but well worth it because it will keep your stress levels down which is vital for your health and fatloss goals.
I will take the time to laugh.
Taking time out to have fun is SO important in my book. Having fun and laughing is the music of the soul and people should include this more in their life. I know I can be guilty of being too serious and over working sometimes but I’m working hard to change my ways!
If you constantly find yourself taking life too seriously and can’t remember the last time you laughed, and I mean REALLY laughed, like it hurt your stomach you were laughing so hard, then ask yourself if it does you any good to take life too seriously? After all, all work and no play makes jack a dull boy!
A very dull boy in most cases.
These are just some of the things I believe in.
Do your beliefs play a BIG part in how you live your life?
Do they set you on the path to good health or do they lead you astray?
Think about your beliefs and ask yourself those 2 questions...
Those of you who know me these may not come as a surprise.
However for those of you who only know me through print, they’ll hopefully give you a little insight into who I am and what I believe in.
At first, I had to REALLY think about what I believe in and my life principles that I follow but once I spent a bit of time thinking about it, the easier it became to formulate them.
So, in my own words, here are some of the things I believe in, that I want to share with you…
I will find a way to overcome ANY obstacle that I face in life no matter how challenging.
I believe that to achieve any goal in life whether it be professionally or personally, I must overcome the setbacks and problems along the way and not get disheartened when I come across them.
Instead, embrace the challenge that I face and find a way to move through it with the minimum of fuss and continue with my journey and not stop until I’ve reached my end goal.
I will make my mark on the people I meet, the clients I train and the friends and family I love.
Helping others is quite simply, my life. I love helping people hence why I chose my career as fatloss expert. I believe that its my duty to help as many people as I can achieve a healthier, fitter, leaner life however I won’t fool myself into thinking that this is always possible.
I believe that in some cases, people just aren’t ready to be helped, their not ready to change their lifestyle in which case, rather than forcing my philosophy and systems down their throat, I will be there for them for when they DO want to make a positive change.
I believe that if I can inspire and help people to at least make their first step (however big or small) to leading a healthier lifestyle then I’m a happy, satisfied man.
I will be true to myself when all around doubt me.
If you’re a regular reader of my blog then you’ll know how I have developed a fatloss system with my company that guarantees results. I have researched over a hundred different diets and workouts for over 10 years and now know the most effective diet techniques and training strategies for losing body fat the fast and healthy way. I believe in this 100% and because I know that it works and consistently brings about great results ,will always stand by this.
Along the way I’ve had so-called “critiques” and other trainers questioning me and doubting the systems effectiveness and replies like how can I possibly guarantee results and offer a full money back guarantee?
During which time I’ve stuck up for what I believe in and my systems when all around me doubted and I now run a successful personal training business with 4 trainers working under me. This one rule has kept me in good stead and I know will continue to for future years.
I will demand excellence from myself and I will help others demand excellence from themselves too.
This rule pretty much speaks for itself. Whatever I do in life, I like to do it to my full potential. To coin a phrase “if a jobs worth doing, its worth doing well.” Ok that saying might have sounded a bit dated but you know what I’m getting at right?
I believe in setting a good example and being a good role model to all my clients and like to practise what I preach .Through my lifestyle I maintain a healthy weight, a balanced diet and an athletic physique, however I’m not perfect!
I do drink alcohol, I do eat processed food occasionally and if I’m offered a sweet, then I’m not going to turn it down, but I do know when to draw the line and be sensible!
I believe that if more people did the same then there wouldn’t be so much illness or disease in the world and it would be a much fitter
healthier place to live.
I like to help others demand excellence from themselves as well. I believe that if you want something in life then you have to go out there and get it.
I like to install a positive can-do attitude with all my clients to help them achieve their full potential when it comes to their fatloss goals and I’d like to think that this very attitude can rub off in other areas of their life.
I will take the time to be patient, and not be tired by waiting.
Impatience can be such a personality flaw and something that I recognise within myself on occasions. Impatience like cutting people off mid sentence or making uniformed, quick judgements. Not finding the time to really listen to others. All of which are forms of impatience.
We tend to lose our patience when we’re multi tasking or working to a tight schedule (I know I do!).
In the long run, developing patience requires a change in your attitude towards life but well worth it because it will keep your stress levels down which is vital for your health and fatloss goals.
I will take the time to laugh.
Taking time out to have fun is SO important in my book. Having fun and laughing is the music of the soul and people should include this more in their life. I know I can be guilty of being too serious and over working sometimes but I’m working hard to change my ways!
If you constantly find yourself taking life too seriously and can’t remember the last time you laughed, and I mean REALLY laughed, like it hurt your stomach you were laughing so hard, then ask yourself if it does you any good to take life too seriously? After all, all work and no play makes jack a dull boy!
A very dull boy in most cases.
These are just some of the things I believe in.
Do your beliefs play a BIG part in how you live your life?
Do they set you on the path to good health or do they lead you astray?
Think about your beliefs and ask yourself those 2 questions...
This FREE Report Will Quite Simply Change Your Life Forever!
Today I want to talk to you about something that I’m ashamed to admit haven’t spent enough time focusing on with my clients and readers and without this, you may as well kiss your fatloss goals goodbye.
It’s true!
I’ve been a fatloss coach for well over 10 years,
I’ve lectured and worked in some of the biggest health clubs across the UK,
I’ve written an e-book on how to lose body fat the fast and healthy way,
I have coached kick boxers, sprinters, professional footballers, all to the peak of their physical fitness,
And embarrassingly haven’t once touched on this subject, yet it’s so blindingly obvious , so today I want to put that right.
I actually can’t believe I’ve missed talking to you about this vital ingredient for long-term fatloss success.
I take a holistic approach to health. I look at peoples stress levels, their eating habits, sleep/wake cycles, digestive system. I have researched for many years the most effective fatloss workouts that bring about the best results in the quickest time without compromising health.
But in all honesty all of this means ZIP if you haven’t got one thing.
BELIEF.
Belief that you CAN achieve anything that you want to in life with the right mindset and the right attitude.
Belief in yourself and what you CAN achieve.
Whether it be dropping that dress size, fitting back into those jeans, committing to that diet or hey, maybe it’s a goal away from health and exercise that you’d like to pursue you need to believe that you CAN achieve it and you WILL achieve it right from the off because wanting it and knowing it is not enough.
Let me take a few minutes to tell you what I believe in…
Most people let themselves off the hook when it comes to achieving the body of their dreams and will NEVER achieve any where near the body or health that they hoped for.
Why?
Because most people KNOW that they want to be fitter and healthier, they’ve made the decision that they WANT to lose that extra weight and be less stressed but have a hard time actually seeing these goals through right to the very end.
I believe that most people are committed to their excuses instead of their goals and somewhere down the line they believe that the goals they once set themselves are unachievable.
“I don’t have time”
“My job is very demanding”
“The kids come first”
“I’m too tired”
are just some of the excuses that I hear on a regular basis.
Don’t get me wrong, we’ve all got stuff going on in our lives and our own issues to deal with. I have a busy personal training schedule, I run 3 businesses and my social life is pretty hectic too, yet I still find the time to exercise at least 3 times per week and eat healthily most of the time.
Not prioritising and not believing is where the issue is here, and most people wait until there's an emergency before they take their health and fitness seriously.
What if your doctor said to you that if you don't take charge of your own life, start making better food choices and improving your health by dropping some body fat in the next six months, then you'd die, would you have the time then?
How about if someone said if you don't drop that excess body fat and achieve your ideal bodyweight in the next 30 days you would never see your kids again?
Could you find the time then? Would you find an excuse then?
I think not.
Don't think about it. You've done enough of that already!
Don't wait until "the time is right"! It's never going to be!
Take whatever action you can take toward achieving your goal because I promise you that once you start doing the right things with a bit of purpose and intensity, and your momentum builds...nothing will stop you!
If any of this has rung true with you, then I have 7 simple steps that you simply MUST try to ensure 2009 is the best year EVER for you:
1) Create some “ME TIME” for yourself
Sounds simple huh? But I can tell you that this step is quite often overlooked by many of my clients. Whilst its important to care for and look after your loved ones, you need to give yourself time that you can label as your own.
Not your partners, girlfriend or boyfriend’s or kids– YOURS!
Because until you put yourself first, just occasionally, you will never find the time to focus on you as a person
2) Give up those “VICTIM STORIES”.
Take 100% responsibility for your life. This means giving up your excuses and victim stories if you want to succeed and dropping ALL the reasons you can't succeed and haven't succeeded in the past.
3) Know what you want to achieve.
Be clear about your goals. Know EXACTLY what you want and what you need to do to get there.
4) Know why you want to achieve it.
Ask yourself from deep down, why you want to achieve it and whether your goal is really, really something that YOU want and you only, and not influenced by someone or something else in your life.
5) Know when you want it by.
Set yourself a time period to achieve your goal and every day up until the deadline do something (however big or small) to get you a little bit nearer to achieving it.
6) Write it down.
Research shows that those who write their goals down are more likely to be successful than those who don’t.
7) Know the price & pay it!
Know how much your goal is going to cost and pay it. Don’t procrastinate with it. The sooner the better.
So please, do one positive thing before 2008 draws to a close.
Set your health & fatloss goals. And set them high! Don’t be worried! Try these 7 simple steps for long-term success.
Don’t wait until new years eve to set your goals.
Don’t wait to settle into the new year and then get started.
Don’t put everyone first other than yourself!
Do them today and BELIEVE!
Come out of your comfort zone and believe that you can achieve ANYTHING just with the right attitude (whether it be wearing the body of your dreams, a goal professionally or booking that adventure holiday that you‘ve always promised yourself),
And do me a favour and don’t let “excuses” blow you off course for 2009!
You can do it, I know you can!
Go on then!
It’s true!
I’ve been a fatloss coach for well over 10 years,
I’ve lectured and worked in some of the biggest health clubs across the UK,
I’ve written an e-book on how to lose body fat the fast and healthy way,
I have coached kick boxers, sprinters, professional footballers, all to the peak of their physical fitness,
And embarrassingly haven’t once touched on this subject, yet it’s so blindingly obvious , so today I want to put that right.
I actually can’t believe I’ve missed talking to you about this vital ingredient for long-term fatloss success.
I take a holistic approach to health. I look at peoples stress levels, their eating habits, sleep/wake cycles, digestive system. I have researched for many years the most effective fatloss workouts that bring about the best results in the quickest time without compromising health.
But in all honesty all of this means ZIP if you haven’t got one thing.
BELIEF.
Belief that you CAN achieve anything that you want to in life with the right mindset and the right attitude.
Belief in yourself and what you CAN achieve.
Whether it be dropping that dress size, fitting back into those jeans, committing to that diet or hey, maybe it’s a goal away from health and exercise that you’d like to pursue you need to believe that you CAN achieve it and you WILL achieve it right from the off because wanting it and knowing it is not enough.
Let me take a few minutes to tell you what I believe in…
Most people let themselves off the hook when it comes to achieving the body of their dreams and will NEVER achieve any where near the body or health that they hoped for.
Why?
Because most people KNOW that they want to be fitter and healthier, they’ve made the decision that they WANT to lose that extra weight and be less stressed but have a hard time actually seeing these goals through right to the very end.
I believe that most people are committed to their excuses instead of their goals and somewhere down the line they believe that the goals they once set themselves are unachievable.
“I don’t have time”
“My job is very demanding”
“The kids come first”
“I’m too tired”
are just some of the excuses that I hear on a regular basis.
Don’t get me wrong, we’ve all got stuff going on in our lives and our own issues to deal with. I have a busy personal training schedule, I run 3 businesses and my social life is pretty hectic too, yet I still find the time to exercise at least 3 times per week and eat healthily most of the time.
Not prioritising and not believing is where the issue is here, and most people wait until there's an emergency before they take their health and fitness seriously.
What if your doctor said to you that if you don't take charge of your own life, start making better food choices and improving your health by dropping some body fat in the next six months, then you'd die, would you have the time then?
How about if someone said if you don't drop that excess body fat and achieve your ideal bodyweight in the next 30 days you would never see your kids again?
Could you find the time then? Would you find an excuse then?
I think not.
Don't think about it. You've done enough of that already!
Don't wait until "the time is right"! It's never going to be!
Take whatever action you can take toward achieving your goal because I promise you that once you start doing the right things with a bit of purpose and intensity, and your momentum builds...nothing will stop you!
If any of this has rung true with you, then I have 7 simple steps that you simply MUST try to ensure 2009 is the best year EVER for you:
1) Create some “ME TIME” for yourself
Sounds simple huh? But I can tell you that this step is quite often overlooked by many of my clients. Whilst its important to care for and look after your loved ones, you need to give yourself time that you can label as your own.
Not your partners, girlfriend or boyfriend’s or kids– YOURS!
Because until you put yourself first, just occasionally, you will never find the time to focus on you as a person
2) Give up those “VICTIM STORIES”.
Take 100% responsibility for your life. This means giving up your excuses and victim stories if you want to succeed and dropping ALL the reasons you can't succeed and haven't succeeded in the past.
3) Know what you want to achieve.
Be clear about your goals. Know EXACTLY what you want and what you need to do to get there.
4) Know why you want to achieve it.
Ask yourself from deep down, why you want to achieve it and whether your goal is really, really something that YOU want and you only, and not influenced by someone or something else in your life.
5) Know when you want it by.
Set yourself a time period to achieve your goal and every day up until the deadline do something (however big or small) to get you a little bit nearer to achieving it.
6) Write it down.
Research shows that those who write their goals down are more likely to be successful than those who don’t.
7) Know the price & pay it!
Know how much your goal is going to cost and pay it. Don’t procrastinate with it. The sooner the better.
So please, do one positive thing before 2008 draws to a close.
Set your health & fatloss goals. And set them high! Don’t be worried! Try these 7 simple steps for long-term success.
Don’t wait until new years eve to set your goals.
Don’t wait to settle into the new year and then get started.
Don’t put everyone first other than yourself!
Do them today and BELIEVE!
Come out of your comfort zone and believe that you can achieve ANYTHING just with the right attitude (whether it be wearing the body of your dreams, a goal professionally or booking that adventure holiday that you‘ve always promised yourself),
And do me a favour and don’t let “excuses” blow you off course for 2009!
You can do it, I know you can!
Go on then!
Monday 24 November 2008
Your 4 Week Countdown Begins TODAY!
Yes its that time of year again, the countdown to Christmas has begun! 4 weeks to go and from now until the new year there is more than likely to be a constant stream of invites to Christmas parties and social “get-togethers” as well as umpteen excuses to stay in, eat comforting foods and ease off on the exercise.
Someone said recently that the average person between now and January 1st puts on 6 pounds of body fat.
That’s over 1 pound a week!
Now, whilst most of that weight will probably come from overindulgence, the chances are that most of it will come from not sticking to healthy eating and exercise.
Stick to this plan, and make sure you don’t get more than you bargained for this Christmas…
1. Carry on exercising! Don’t put it off until the new year, make sure you spend atleast 10 minutes 3 days a week during this busy period. Work hard for those 10 minutes and don’t finish the workout thinking you could have done more.
2. Drink plenty of water! A general rule of thumb is to try and drink a litre of water for every 50lbs you weigh. So if you weigh 10 stone or 140lbs then you should be drinking just under 3 litres of plain, clean water a day
3. Eat little and often throughout the day - no excuses!
4. Eat a hearty breakfast without fail!
5. Limit alcohol consumption - stick to low calorie alternatives such as wine spritzers, vodka and slim line tonics etc.
6. Get some sleep! Research shows that missing out on sleep can put a holt on fatloss. Your body and brain repair themselves when we sleep so don’t miss out!
That’s it!
Come January 1st, your new years resolution should be to carry on with your fatloss goals and NOT to start all over again!
You’ve been warned!
Someone said recently that the average person between now and January 1st puts on 6 pounds of body fat.
That’s over 1 pound a week!
Now, whilst most of that weight will probably come from overindulgence, the chances are that most of it will come from not sticking to healthy eating and exercise.
Stick to this plan, and make sure you don’t get more than you bargained for this Christmas…
1. Carry on exercising! Don’t put it off until the new year, make sure you spend atleast 10 minutes 3 days a week during this busy period. Work hard for those 10 minutes and don’t finish the workout thinking you could have done more.
2. Drink plenty of water! A general rule of thumb is to try and drink a litre of water for every 50lbs you weigh. So if you weigh 10 stone or 140lbs then you should be drinking just under 3 litres of plain, clean water a day
3. Eat little and often throughout the day - no excuses!
4. Eat a hearty breakfast without fail!
5. Limit alcohol consumption - stick to low calorie alternatives such as wine spritzers, vodka and slim line tonics etc.
6. Get some sleep! Research shows that missing out on sleep can put a holt on fatloss. Your body and brain repair themselves when we sleep so don’t miss out!
That’s it!
Come January 1st, your new years resolution should be to carry on with your fatloss goals and NOT to start all over again!
You’ve been warned!
Saturday 15 November 2008
If You Want A 5 Minute Fatloss Meal Then You MUST Watch This Video Of Sam In His Kitchen!
Hey guys,
You know, one of the main excuses I hear from people all the time about eating little and often throughout the day is that they haven’t the time! They haven’t the time to actually EAT every 2-3 hours let alone prepare it!
They haven’t the time to sit down and eat breakfast or lunch, and the only time they have a proper meal is when they get in of an evening. The exact opposite of what they should be doing. No wonder they’re still in search of the body of their dreams!
My answer is always the same when I hear this,
GET ORGANISED!
Not prioritising is where the issue lies. “Not having enough time” is NOT a valid excuse for skipping meals. I run 3 businesses and I’m always busy rushing around going from one client to another and really don’t have much time for eating little and often throughout the day yet I still manage it so if I can do it then so can you.
I’m sorry if I’m sounding a little harsh here but I feel its my mission as your fatloss coach to give you a kick up the butt every now and then to help you achieve your fatloss goal. After all, that’s why you subscribed to my newsletter, to get results right? : )
As my fatloss report says, eating small regular meals, plus mid-morning and mid-afternoon snacks will not only help to maintain your metabolism at a peak rate but will also help to keep a balanced sugar level in your blood which will avoid the temptation of over eating or snacking on “pick me ups”.
So over the next few weeks lets get organised and start eating little and often throughout the day, Not only will you start to notice a different in your energy levels, but you’ll also see a change in your body shape too.
So until next time I’ll leave you with a video of how I found myself three fatloss snacks in 5 minutes with a practically bare fridge : )
Ps - If by any chance you haven’t downloaded my fatloss report yet or you missed the link for it then here it is again.:
http://evolutionfitnessandnutrition.com/images/fatloss_report.pdf
And don’t worry its free! : )
You know, one of the main excuses I hear from people all the time about eating little and often throughout the day is that they haven’t the time! They haven’t the time to actually EAT every 2-3 hours let alone prepare it!
They haven’t the time to sit down and eat breakfast or lunch, and the only time they have a proper meal is when they get in of an evening. The exact opposite of what they should be doing. No wonder they’re still in search of the body of their dreams!
My answer is always the same when I hear this,
GET ORGANISED!
Not prioritising is where the issue lies. “Not having enough time” is NOT a valid excuse for skipping meals. I run 3 businesses and I’m always busy rushing around going from one client to another and really don’t have much time for eating little and often throughout the day yet I still manage it so if I can do it then so can you.
I’m sorry if I’m sounding a little harsh here but I feel its my mission as your fatloss coach to give you a kick up the butt every now and then to help you achieve your fatloss goal. After all, that’s why you subscribed to my newsletter, to get results right? : )
As my fatloss report says, eating small regular meals, plus mid-morning and mid-afternoon snacks will not only help to maintain your metabolism at a peak rate but will also help to keep a balanced sugar level in your blood which will avoid the temptation of over eating or snacking on “pick me ups”.
So over the next few weeks lets get organised and start eating little and often throughout the day, Not only will you start to notice a different in your energy levels, but you’ll also see a change in your body shape too.
So until next time I’ll leave you with a video of how I found myself three fatloss snacks in 5 minutes with a practically bare fridge : )
Ps - If by any chance you haven’t downloaded my fatloss report yet or you missed the link for it then here it is again.:
http://evolutionfitnessandnutrition.com/images/fatloss_report.pdf
And don’t worry its free! : )
Saturday 8 November 2008
You’ll Never Guess What Came Through My Letterbox Yesterday!!!
Hi, sorry to hit your inbox over the weekend, but I just HAD to let you know about something that came through my letterbox only yesterday!
You know last week I was telling you how we need to eat organically to help beat the credit crunch and I gave you a few ideas on how to get hold of organic fruit and vegetables quickly and easily?
Well through my letter box yesterday came a leaflet advertising an organic company that delivers fruit boxes, veg boxes, even meat boxes right to your door! It seems that I’m not the only one trying to get the organic message out there!
The company is called Riverford and it looks as though they deliver to your door for free and you don’t even have to be in to receive your order. If you’re anything like me I’m so busy travelling from one clients house to another that I barely have time to go shopping!
Oh yeah, I best give you the link that was on the leaflet:
And I’m in no way affiliated with them whatsoever. I genuinely had no idea these guys existed until yesterday but there’s no doubt that I’ll be using them more now and I’ll be telling my paying clients about them.
Its www.riverford.co.uk I’ve already ordered my first veg box with them!
Ok, I’ll leave you in peace now I promise!
Enjoy the rest of your weekend and I’ll catch yah later,
Sam : )
Your Fatloss Coach
www.evolutionfitnessandnutrition.com
You know last week I was telling you how we need to eat organically to help beat the credit crunch and I gave you a few ideas on how to get hold of organic fruit and vegetables quickly and easily?
Well through my letter box yesterday came a leaflet advertising an organic company that delivers fruit boxes, veg boxes, even meat boxes right to your door! It seems that I’m not the only one trying to get the organic message out there!
The company is called Riverford and it looks as though they deliver to your door for free and you don’t even have to be in to receive your order. If you’re anything like me I’m so busy travelling from one clients house to another that I barely have time to go shopping!
Oh yeah, I best give you the link that was on the leaflet:
And I’m in no way affiliated with them whatsoever. I genuinely had no idea these guys existed until yesterday but there’s no doubt that I’ll be using them more now and I’ll be telling my paying clients about them.
Its www.riverford.co.uk I’ve already ordered my first veg box with them!
Ok, I’ll leave you in peace now I promise!
Enjoy the rest of your weekend and I’ll catch yah later,
Sam : )
Your Fatloss Coach
www.evolutionfitnessandnutrition.com
Wednesday 29 October 2008
Beat The Credit Crunch With Sam's Fatburning Shopping Tips!
Hi there,
I won’t keep you for too long today, I know you’re very busy.
Is it me or is anyone else getting fed up with all this talk of recession and ‘credit crunch’ at the moment?
I only have to pick a newspaper up or flick on the TV to find some coverage on the
" Global financial meltdown."
OK, we ALL know our economy has seen better days, we’ve established that now, we don’t need it forced down our throat but rather than whinge about it and use it as an excuse to wallow in self-pity, why not take this situation and use it to your advantage to kickstart your fatloss goals?
I’m here to say that you CAN beat the credit crunch by following my "six of the best" shopping tips. Not only will you save money dramatically on your next shopping budget during these hard times ahead but you’ll also be eating healthier and smarter than you’ve perhaps ever done before!
Ok, enough waffling, lets save some money and lose some fat!!
Tip 1: Shop Online:
Food Shopping online will help you stick to your shopping list that you’ve made and you won’t be tempted by food you can’t see. Also, you’ll save some money on petrol as you won’t be driving to the supermarket.
Tip 2: Shop Smarter:
I’m always telling my clients to eat organic and I stick by this 100%. Support your local farmers, butchers and fishmongers. Not only will the food be more nutritious but it will also help save on the cost.
Many companies these days deliver organic produce to your door offering varying quantities and price. You simply decide how much you want to spend and how often and the truck will turn up at the appointed time and place. How easy is that?
And incase you’re thinking that this is all sounding really expensive, then think again! A client of mine used to spend £200 a week feeding a family of 5 in a regular supermarket, yet I cut their bill to £137 by shopping this way. There you go. Living proof that you can live healthily without breaking the bank!
Tip 3: Steer clear of packaged food
Any food that has been tinned, canned or packaged is more expensive and, incidentally is VERY processed and not as good for you than the same food that is found loose in supermarkets. Fill your shopping trolley with nothing other than fish, poultry, wholegrain, fresh fruit and fresh vegetables and see the pounds knock off your final price as well as a change in your body shape too!
Tip 4: Hunt down those special offers
Hunt down all those special offers and BOGOF (buy one get one free offers) that you can find. Track down the shelf with all the end-of-day marked-down goods on it. Look out for cheap fruit and vegetables at the end of the day, if it’s not bought they’ll only chuck it out, so if you plan on eating them over the next couple of days, then this is a fantastic way of saving even more money on your shopping bill.
Tip 5: Don’t shop when you’re hungry!
We’ve all done it! This can lead to buying unnecessary, impulsive things. Our supermarkets are getting better and fresher all the time, so when we walk in, we are bombarded with great colours, tastes and smells. Eat first, shop later! Don’t get sucked in by all the great smells!
Tip 6: Make a shopping list and stick to it
This will help you avoid all those impulse buys that see your shopping bill shoot up
Bonus tip
I know I said I’d give you six but I thought I’d give you one more tip:
Apply cost-effective cooking techniques.
This is so simple yet is often so overlooked by most people I talk to when it comes to cutting their food bill.
Preparing Stews, casseroles and broths is not only a great way of making food last long after you’ve cooked it (provided its only for a few days after) but they’re a great way of getting all your protein vitamins and minerals all in one hit.
This is what our ancestors used to do years ago during the war. Not that I was around during the last world war but talking to my grandad, in his household, a big stew would be left on the stove and would last his family for days and my grandad had 3 brothers and 2 sisters!
I don’t know about you but the last time I looked through his family album I didn’t see anyone overweight, why don’t you check your grandads family album? I guarantee you won’t find any one of your great great grandads or grandmas overweight.
Why? Because they ate sensibly that’s why. Ok, admittedly there wasn’t so much choice around back then and there was a war on so they all had to rationalise however the principle is there.
We need to eat like this! Eat how your ancestors ate!
Try this simple technique, you’ll be amazed at how many pennies you’ll save!
There you go, try my "6 of the best" the next time you go food shopping and let me know how much money you save and how much fat you lose from following them…
Talk to you soon, and please, no more talk of recession!!!!
Sam Winkworth
Your Fatloss Coach
PS - If you’d like more information on how you can cut your food bill whilst losing body fat the fast and healthy way then it might be worth giving us a call.
Go to http://www.evolutionfitnessandnutrition.com/3_easy_steps_to_reducing_body_fat.html to find out more information or alternatively give us a call on 07817403398 and we’ll talk you through the procedure.
I won’t keep you for too long today, I know you’re very busy.
Is it me or is anyone else getting fed up with all this talk of recession and ‘credit crunch’ at the moment?
I only have to pick a newspaper up or flick on the TV to find some coverage on the
" Global financial meltdown."
OK, we ALL know our economy has seen better days, we’ve established that now, we don’t need it forced down our throat but rather than whinge about it and use it as an excuse to wallow in self-pity, why not take this situation and use it to your advantage to kickstart your fatloss goals?
I’m here to say that you CAN beat the credit crunch by following my "six of the best" shopping tips. Not only will you save money dramatically on your next shopping budget during these hard times ahead but you’ll also be eating healthier and smarter than you’ve perhaps ever done before!
Ok, enough waffling, lets save some money and lose some fat!!
Tip 1: Shop Online:
Food Shopping online will help you stick to your shopping list that you’ve made and you won’t be tempted by food you can’t see. Also, you’ll save some money on petrol as you won’t be driving to the supermarket.
Tip 2: Shop Smarter:
I’m always telling my clients to eat organic and I stick by this 100%. Support your local farmers, butchers and fishmongers. Not only will the food be more nutritious but it will also help save on the cost.
Many companies these days deliver organic produce to your door offering varying quantities and price. You simply decide how much you want to spend and how often and the truck will turn up at the appointed time and place. How easy is that?
And incase you’re thinking that this is all sounding really expensive, then think again! A client of mine used to spend £200 a week feeding a family of 5 in a regular supermarket, yet I cut their bill to £137 by shopping this way. There you go. Living proof that you can live healthily without breaking the bank!
Tip 3: Steer clear of packaged food
Any food that has been tinned, canned or packaged is more expensive and, incidentally is VERY processed and not as good for you than the same food that is found loose in supermarkets. Fill your shopping trolley with nothing other than fish, poultry, wholegrain, fresh fruit and fresh vegetables and see the pounds knock off your final price as well as a change in your body shape too!
Tip 4: Hunt down those special offers
Hunt down all those special offers and BOGOF (buy one get one free offers) that you can find. Track down the shelf with all the end-of-day marked-down goods on it. Look out for cheap fruit and vegetables at the end of the day, if it’s not bought they’ll only chuck it out, so if you plan on eating them over the next couple of days, then this is a fantastic way of saving even more money on your shopping bill.
Tip 5: Don’t shop when you’re hungry!
We’ve all done it! This can lead to buying unnecessary, impulsive things. Our supermarkets are getting better and fresher all the time, so when we walk in, we are bombarded with great colours, tastes and smells. Eat first, shop later! Don’t get sucked in by all the great smells!
Tip 6: Make a shopping list and stick to it
This will help you avoid all those impulse buys that see your shopping bill shoot up
Bonus tip
I know I said I’d give you six but I thought I’d give you one more tip:
Apply cost-effective cooking techniques.
This is so simple yet is often so overlooked by most people I talk to when it comes to cutting their food bill.
Preparing Stews, casseroles and broths is not only a great way of making food last long after you’ve cooked it (provided its only for a few days after) but they’re a great way of getting all your protein vitamins and minerals all in one hit.
This is what our ancestors used to do years ago during the war. Not that I was around during the last world war but talking to my grandad, in his household, a big stew would be left on the stove and would last his family for days and my grandad had 3 brothers and 2 sisters!
I don’t know about you but the last time I looked through his family album I didn’t see anyone overweight, why don’t you check your grandads family album? I guarantee you won’t find any one of your great great grandads or grandmas overweight.
Why? Because they ate sensibly that’s why. Ok, admittedly there wasn’t so much choice around back then and there was a war on so they all had to rationalise however the principle is there.
We need to eat like this! Eat how your ancestors ate!
Try this simple technique, you’ll be amazed at how many pennies you’ll save!
There you go, try my "6 of the best" the next time you go food shopping and let me know how much money you save and how much fat you lose from following them…
Talk to you soon, and please, no more talk of recession!!!!
Sam Winkworth
Your Fatloss Coach
PS - If you’d like more information on how you can cut your food bill whilst losing body fat the fast and healthy way then it might be worth giving us a call.
Go to http://www.evolutionfitnessandnutrition.com/3_easy_steps_to_reducing_body_fat.html to find out more information or alternatively give us a call on 07817403398 and we’ll talk you through the procedure.
Wednesday 15 October 2008
“Rev” Up Your Metabolism with Sam’s Fatloss Workout!
Well, I’ve just had the busiest few days ever!
On Sunday, I was down at Leeds Castle in Kent, UK helping out with the Cancer Research Race For Life. As you may know if you’ve participated in any of these fun runs across the UK, the Charity Event has being going strong for quite some time now and due to the fact that one of my close friends has recently been diagnosed with cancer I like to show my support as much as I can.
Now those of you who know me will know that I’ve made plenty of guest appearances presenting at charity events but none as big as this one.
What an amazing turnout!
There must have been well over 2,000 runners all showing their support for the charity. I’ve certainly never presented to this amount of runners before and it gave me a real buzz to teach the official race for life warm up to all these enthusiastic runners.
But whilst I was up on the stage teaching my warm up, looking across the sea of 2,000runners following my every move, something struck me!
(And no, it wasn’t a rotten tomato thrown by a fun runner…: )
One of the things I noticed about these runners was that they weren’t particularly lean.
They certainly weren't fat mind you, but considering that a lot of the runners (that I spoke to) had been training for this special 10k charity run for a good few months, some even running 5 nights a week, you'd expect them all to be super-leaner.
They weren't. The reason?
Like I've been telling you for some time now, long, slow steady workouts are not the most efficient way to get rid of fat. Sure, they'll give you great stamina, great endurance (which is what every long distance runner needs) but they won't burn as much fat as you might think.
But if you want a fun, fast fat-burning workout then check out my new REVS workout, designed to burn calories long AFTER the workout has finished, my REVS workout is short yet highly effective and I use them with my clients to get them in great shape fast.
It’s simple to perform, very straightforward…
What do you think of that then?
Give my REVS workout a try and let me know how you get on…
Speak Soon,
Sam : )
www.evolutionfitnessandnutrition.com
On Sunday, I was down at Leeds Castle in Kent, UK helping out with the Cancer Research Race For Life. As you may know if you’ve participated in any of these fun runs across the UK, the Charity Event has being going strong for quite some time now and due to the fact that one of my close friends has recently been diagnosed with cancer I like to show my support as much as I can.
Now those of you who know me will know that I’ve made plenty of guest appearances presenting at charity events but none as big as this one.
What an amazing turnout!
There must have been well over 2,000 runners all showing their support for the charity. I’ve certainly never presented to this amount of runners before and it gave me a real buzz to teach the official race for life warm up to all these enthusiastic runners.
But whilst I was up on the stage teaching my warm up, looking across the sea of 2,000runners following my every move, something struck me!
(And no, it wasn’t a rotten tomato thrown by a fun runner…: )
One of the things I noticed about these runners was that they weren’t particularly lean.
They certainly weren't fat mind you, but considering that a lot of the runners (that I spoke to) had been training for this special 10k charity run for a good few months, some even running 5 nights a week, you'd expect them all to be super-leaner.
They weren't. The reason?
Like I've been telling you for some time now, long, slow steady workouts are not the most efficient way to get rid of fat. Sure, they'll give you great stamina, great endurance (which is what every long distance runner needs) but they won't burn as much fat as you might think.
But if you want a fun, fast fat-burning workout then check out my new REVS workout, designed to burn calories long AFTER the workout has finished, my REVS workout is short yet highly effective and I use them with my clients to get them in great shape fast.
It’s simple to perform, very straightforward…
What do you think of that then?
Give my REVS workout a try and let me know how you get on…
Speak Soon,
Sam : )
www.evolutionfitnessandnutrition.com
Saturday 4 October 2008
Hi,
how are you?
Missing me? (Don't answer that!)
I just thought I'd take some time out today to talk to you about something that has been bothering me for quite some time now. Infact, I feel so passionately about this subject that I've HAD to sit down and write to you about it.
I want to to talk about the latest fitness games, fun for all the family, boxing, yoga, tennis, video games that are out at the moment.
You know what I'm talking about right?
The video games that are billed as a "fitness breakthrough"?
If you're still not sure about what I'm raving on about, players use a pressure-sensitive balance board to improve their fitness, strength and balance by heading virtual footballs, spinning computer-generated hula hoops and replicating yoga positions demonstrated on-screen.
Well, it seems that people have become "sucked in" by the latest marketing that's been hitting us from all angles of late. Infact, I was only out with friends last week who were raving about the benefits of these new games.
So what's my gripe with these consoles I hear you ask? Surely they're better than some of the games that are out there at the moment, and anything thats encouraging our kids of today to exercise is a bonus right?
WRONG!
Don't get me wrong, I'm all for promoting fitness in anyway I can and it was only last week that I was playing with my nephews new fitness game (shame on my sister for buying it!!!) and we had a great time, but I have two concerns that I'd like to share with you right now about these games.
My first concern is this...
After only half an hour of playing the tennis and boxing game with my nephew, after a while I was finding that I was able to "cheat" (shock, horror!) with some of the strokes and punches, therefore meaning that I wasn't exercising as hard as I should have been! Shame on me but it was unfortunately true!
Now don't get me wrong, those of you that know me will know that I like to put 110% into my exercise workouts as my trainers will verify, but I found that the game advertised as the "Fitness Breakthrough" wasn't really challenging me (or my nephew come to think of it) as much as I thought it would due to the fact that you can "cheat".
So, if a fit, motivated personal trainer can cheat on these games then surely others that haven't got got such a postivite attitude towards exercise will do exactly the same if not more? So in my opinion, I would have to question the effectiveness of these games for burning body fat.
I'm just being honest!
My second concern is this... (I'm just getting warmed up now!)
Our kids of today are going to be spending EVEN MORE time infront of the TV!
Let me shed some light on this ever gowing matter!
We have an entire world full of children who can't rest or relax unless they're watching TV, listening to the radio or playing video games so what do the corporations of these game makers want us to do?
Spend EVEN MORE time infront of the TV thats what!
Great!!!
Yes, these video game corporations are now tapping into exercise games to make us (and our children) think its ok to spend EVEN MORE hours infront of the TV because we're doing it in the name of "exercise."
Surely we need to get our kids AWAY from the TV and not encourage them to spend even more time infront of it?
We want to encourage our children to ACTUALLY play sports, not "pretend" to play whilst staring at a screen for hours on end!
We want our children to breathe fresh air and enjoy the great outdoors, not live their life infront of a games console.
If you need any more persuasion, then check out this video below that I've uploaded! ;-)
Ok, I feel as though I've ranted enough now ;-) Have a good week and for goodness sake keep yourself and your kids off those fitness games and start exercising the way mother nature intended us to!!!
It's your choice at the end of the day, but I know which path I'd choose!
To Your Health,
Sam ;-)
PS - If you’re fed up with gimmicks and are looking for a effective fatloss programme then I’ve got a couple of recommendations to help you achieve more than you currently are, and faster than you’re used to.
One is my ‘Distance Support Programme’ programme.
Its my Distance Support Programme I’ve formulated to deliver rapid results through training worksheets, nutrition programmes, recipes and daily motivational emails to keep you on track.
My readers have not only gone on to lose a shed load of body fat, but increase their health, their fitness and so much more.
Go to www.evolutionfitnessandnutrition.com/distance_support_programme
And if moneys a little tight at the moment, then I suggest you get on over to my free fat loss report. It will be well worth your time as it has plenty of tips and advice that I use you with my current paying clients that have helped them achieve great success.
Go to www.evolutionfitnessandnutrition.com/free_fat_loss_report
how are you?
Missing me? (Don't answer that!)
I just thought I'd take some time out today to talk to you about something that has been bothering me for quite some time now. Infact, I feel so passionately about this subject that I've HAD to sit down and write to you about it.
I want to to talk about the latest fitness games, fun for all the family, boxing, yoga, tennis, video games that are out at the moment.
You know what I'm talking about right?
The video games that are billed as a "fitness breakthrough"?
If you're still not sure about what I'm raving on about, players use a pressure-sensitive balance board to improve their fitness, strength and balance by heading virtual footballs, spinning computer-generated hula hoops and replicating yoga positions demonstrated on-screen.
Well, it seems that people have become "sucked in" by the latest marketing that's been hitting us from all angles of late. Infact, I was only out with friends last week who were raving about the benefits of these new games.
So what's my gripe with these consoles I hear you ask? Surely they're better than some of the games that are out there at the moment, and anything thats encouraging our kids of today to exercise is a bonus right?
WRONG!
Don't get me wrong, I'm all for promoting fitness in anyway I can and it was only last week that I was playing with my nephews new fitness game (shame on my sister for buying it!!!) and we had a great time, but I have two concerns that I'd like to share with you right now about these games.
My first concern is this...
After only half an hour of playing the tennis and boxing game with my nephew, after a while I was finding that I was able to "cheat" (shock, horror!) with some of the strokes and punches, therefore meaning that I wasn't exercising as hard as I should have been! Shame on me but it was unfortunately true!
Now don't get me wrong, those of you that know me will know that I like to put 110% into my exercise workouts as my trainers will verify, but I found that the game advertised as the "Fitness Breakthrough" wasn't really challenging me (or my nephew come to think of it) as much as I thought it would due to the fact that you can "cheat".
So, if a fit, motivated personal trainer can cheat on these games then surely others that haven't got got such a postivite attitude towards exercise will do exactly the same if not more? So in my opinion, I would have to question the effectiveness of these games for burning body fat.
I'm just being honest!
My second concern is this... (I'm just getting warmed up now!)
Our kids of today are going to be spending EVEN MORE time infront of the TV!
Let me shed some light on this ever gowing matter!
We have an entire world full of children who can't rest or relax unless they're watching TV, listening to the radio or playing video games so what do the corporations of these game makers want us to do?
Spend EVEN MORE time infront of the TV thats what!
Great!!!
Yes, these video game corporations are now tapping into exercise games to make us (and our children) think its ok to spend EVEN MORE hours infront of the TV because we're doing it in the name of "exercise."
Surely we need to get our kids AWAY from the TV and not encourage them to spend even more time infront of it?
We want to encourage our children to ACTUALLY play sports, not "pretend" to play whilst staring at a screen for hours on end!
We want our children to breathe fresh air and enjoy the great outdoors, not live their life infront of a games console.
If you need any more persuasion, then check out this video below that I've uploaded! ;-)
Ok, I feel as though I've ranted enough now ;-) Have a good week and for goodness sake keep yourself and your kids off those fitness games and start exercising the way mother nature intended us to!!!
It's your choice at the end of the day, but I know which path I'd choose!
To Your Health,
Sam ;-)
PS - If you’re fed up with gimmicks and are looking for a effective fatloss programme then I’ve got a couple of recommendations to help you achieve more than you currently are, and faster than you’re used to.
One is my ‘Distance Support Programme’ programme.
Its my Distance Support Programme I’ve formulated to deliver rapid results through training worksheets, nutrition programmes, recipes and daily motivational emails to keep you on track.
My readers have not only gone on to lose a shed load of body fat, but increase their health, their fitness and so much more.
Go to www.evolutionfitnessandnutrition.com/distance_support_programme
And if moneys a little tight at the moment, then I suggest you get on over to my free fat loss report. It will be well worth your time as it has plenty of tips and advice that I use you with my current paying clients that have helped them achieve great success.
Go to www.evolutionfitnessandnutrition.com/free_fat_loss_report
Saturday 6 September 2008
How To Accelerate Fatloss Even Further - Are You Doing This?
Hey there how are yah?
Sorry I haven’t written to you in a while. I’ve recently just returned from my summer vacation in Spain, during which time I spent relaxing with friends and family recharging my batteries with new surroundings.
Trust me, there’s nothing better than sitting on the beautiful southern beaches of Spain with a cool sea breeze, watching the world go by without a care in the world! And now I’m raring to go again with new ideas and inspiration for you!
When I got back only last week, upon returning to my PC, I discovered that I had just over 300 downloads for my fat loss report, which I’m really pleased about.
I was only on holiday for 2 weeks!!! ;-)
This is indicating that not only is my fat loss message FINALLY starting to get out there across the internet, but more importantly, people are finally staring to take their health seriously. From what started off as a diet that I’d give to just my clients, has now grown to over 9,000 online users from all across the world.
Not bad huh?
However, although extremely popular, during those 2 weeks I also had many questions regarding the 60 day diet aspect of the report that have been puzzling some readers.
So I’ve decided to share with you some of the questions that have been dropping into my inbox over the last few weeks.
Hopefully, the answers I give will help you-whatever stage of the diet you’re at, whether you’re half way through the 60 days, coming to an end or are just about to start it
(shame on you!!!) ;-)
Anyway, enough build up, you ready?
Why do I have to give up all these foods whilst I’m on your diet?
The diet is quite simply a detox. Its primary focus is that of health (although a side effect from it is that you WILL lose body fat).
Let me tell you what I mean:
The food we eat these days is unfortunately heavily processed to that of food 30/40 years ago. When I say processed, I mean the food has been tampered with before it gets to you, and can be done in various ways.
Lets take fruit and vegetables grown on a commercial farm for example. These have been sprayed with fungicides, herbicides, pesticides and rhotendercides to, shall I go on?
When you eat this kind of produce, these toxins will enter your system. This is the same with commercially raised animals. They are stuffed full of steroids to bulk them up quicker for market day and again, the toxins from this process will enter your system.
Lastly, anything that’s been tinned, canned or packaged has been tampered with to preserve its lifespan. Anything with additives, preservatives or emulsifiers are ingredients food manufacturers use to preserve the products lifespan and in short, your body won’t recognise them and store them as toxins.
Still with me?
OK ;-)
Now, when your body becomes overwhelmed by these toxins from your diet, it will
‘Dump’, any toxic substances into your adipose tissue stores (fat) in order to reduce their circulation throughout the body.
This is the main reason why people are overweight. They think they’ve tried everything when it comes to losing body fat and can’t seem to understand why they aren’t shifting it anymore or have plateaued in their results.
The fat is effectively trapped in their cells by the toxins!
Not good huh!
So that’s why I want you to eat clean and organically for the full 60 days your on this diet. Not only will this expel all the toxins that have built up in your fat cells, meaning you’ll accelerate floss but you’ll also see a improvement in your skin, your hair, your teeth, mental clarity, fingernails and an overall improvement in your energy and well being.
You see, when there are no longer toxins entering the body those toxins will be expelled along with the fat (and excess water) that’s storing them meaning you’ll start to look more toned, more shaped and more defined.
This isn’t rocket science, If you achieve deal health, and you eat the way Mother Nature intended you to eat then you’ll achieve your ideal bodyweight. There’s no if’s or but’s on this one. One rule I’m always telling my clients is that if it wasn’t around 100 years ago, then don’t eat it!
Can I have bread?
Yes, you can have wheat free bread e.g. Rye or millet.
Why am I allowed butter and live yoghurt but not milk?
Butter and live yoghurt with no additives hasn’t been processed as much as cow’s milk. Also, yoghurt contains helpful ‘friendly’ bacteria that aid digestion. Remember, cows milk has been pasteurised before it reaches you. Try oat, rice or nut milk if you REALLY want to drink milk over the 60 days.
These headaches are killing me? Is there anything else I can do to stop them?
Try not to worry; this is a good sign that’s telling you that the toxins are leaving your body! Drink plenty of fresh water to flush out the toxins and try having some hot baths. This will help to sweat out the toxins quicker.
Can I have rice? If so which kind?
Yes you can have rice, provided its brown or wild rice. Rice grain is less of a problem than rice noodles, which are made from a kind of rice flour and turn to sugar far far quicker. So white or noodle rice is off limits.
What happens after the 60 days? Can I go back to eating the banned foods?
Slowly add your banned foods back into your diet one at a time to see the effect they have on you. Really tune into how you feel during this time. Pay attention carefully to what’s going on with your body e.g. gas, stomach bloating, and flatulence. If you experience any of these side effects, then it could be safe to say that you may have a problem with that food and should ideally be avoided or cut down on.
Use your food diary during this period. This is a great way of identifying any food allergy or intolerances that you may have.
I hope these replies are helpful and have given you a little more insight into the 60-day diet. Good luck with it, I know you can do it and and I’ll be contact with you very soon.
Here’s to a new you!
SAM ;-)
PS – If you’ve got a burning question regarding the diet, then go to http://www.facebook.com/pages/wwwevolutionfitnessandnutritioncom/10060279844 and post your question and I’ll answer it the next time I go online.
Sorry I haven’t written to you in a while. I’ve recently just returned from my summer vacation in Spain, during which time I spent relaxing with friends and family recharging my batteries with new surroundings.
Trust me, there’s nothing better than sitting on the beautiful southern beaches of Spain with a cool sea breeze, watching the world go by without a care in the world! And now I’m raring to go again with new ideas and inspiration for you!
When I got back only last week, upon returning to my PC, I discovered that I had just over 300 downloads for my fat loss report, which I’m really pleased about.
I was only on holiday for 2 weeks!!! ;-)
This is indicating that not only is my fat loss message FINALLY starting to get out there across the internet, but more importantly, people are finally staring to take their health seriously. From what started off as a diet that I’d give to just my clients, has now grown to over 9,000 online users from all across the world.
Not bad huh?
However, although extremely popular, during those 2 weeks I also had many questions regarding the 60 day diet aspect of the report that have been puzzling some readers.
So I’ve decided to share with you some of the questions that have been dropping into my inbox over the last few weeks.
Hopefully, the answers I give will help you-whatever stage of the diet you’re at, whether you’re half way through the 60 days, coming to an end or are just about to start it
(shame on you!!!) ;-)
Anyway, enough build up, you ready?
Why do I have to give up all these foods whilst I’m on your diet?
The diet is quite simply a detox. Its primary focus is that of health (although a side effect from it is that you WILL lose body fat).
Let me tell you what I mean:
The food we eat these days is unfortunately heavily processed to that of food 30/40 years ago. When I say processed, I mean the food has been tampered with before it gets to you, and can be done in various ways.
Lets take fruit and vegetables grown on a commercial farm for example. These have been sprayed with fungicides, herbicides, pesticides and rhotendercides to, shall I go on?
When you eat this kind of produce, these toxins will enter your system. This is the same with commercially raised animals. They are stuffed full of steroids to bulk them up quicker for market day and again, the toxins from this process will enter your system.
Lastly, anything that’s been tinned, canned or packaged has been tampered with to preserve its lifespan. Anything with additives, preservatives or emulsifiers are ingredients food manufacturers use to preserve the products lifespan and in short, your body won’t recognise them and store them as toxins.
Still with me?
OK ;-)
Now, when your body becomes overwhelmed by these toxins from your diet, it will
‘Dump’, any toxic substances into your adipose tissue stores (fat) in order to reduce their circulation throughout the body.
This is the main reason why people are overweight. They think they’ve tried everything when it comes to losing body fat and can’t seem to understand why they aren’t shifting it anymore or have plateaued in their results.
The fat is effectively trapped in their cells by the toxins!
Not good huh!
So that’s why I want you to eat clean and organically for the full 60 days your on this diet. Not only will this expel all the toxins that have built up in your fat cells, meaning you’ll accelerate floss but you’ll also see a improvement in your skin, your hair, your teeth, mental clarity, fingernails and an overall improvement in your energy and well being.
You see, when there are no longer toxins entering the body those toxins will be expelled along with the fat (and excess water) that’s storing them meaning you’ll start to look more toned, more shaped and more defined.
This isn’t rocket science, If you achieve deal health, and you eat the way Mother Nature intended you to eat then you’ll achieve your ideal bodyweight. There’s no if’s or but’s on this one. One rule I’m always telling my clients is that if it wasn’t around 100 years ago, then don’t eat it!
Can I have bread?
Yes, you can have wheat free bread e.g. Rye or millet.
Why am I allowed butter and live yoghurt but not milk?
Butter and live yoghurt with no additives hasn’t been processed as much as cow’s milk. Also, yoghurt contains helpful ‘friendly’ bacteria that aid digestion. Remember, cows milk has been pasteurised before it reaches you. Try oat, rice or nut milk if you REALLY want to drink milk over the 60 days.
These headaches are killing me? Is there anything else I can do to stop them?
Try not to worry; this is a good sign that’s telling you that the toxins are leaving your body! Drink plenty of fresh water to flush out the toxins and try having some hot baths. This will help to sweat out the toxins quicker.
Can I have rice? If so which kind?
Yes you can have rice, provided its brown or wild rice. Rice grain is less of a problem than rice noodles, which are made from a kind of rice flour and turn to sugar far far quicker. So white or noodle rice is off limits.
What happens after the 60 days? Can I go back to eating the banned foods?
Slowly add your banned foods back into your diet one at a time to see the effect they have on you. Really tune into how you feel during this time. Pay attention carefully to what’s going on with your body e.g. gas, stomach bloating, and flatulence. If you experience any of these side effects, then it could be safe to say that you may have a problem with that food and should ideally be avoided or cut down on.
Use your food diary during this period. This is a great way of identifying any food allergy or intolerances that you may have.
I hope these replies are helpful and have given you a little more insight into the 60-day diet. Good luck with it, I know you can do it and and I’ll be contact with you very soon.
Here’s to a new you!
SAM ;-)
PS – If you’ve got a burning question regarding the diet, then go to http://www.facebook.com/pages/wwwevolutionfitnessandnutritioncom/10060279844 and post your question and I’ll answer it the next time I go online.
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