Excited to launch my 12 Week Body Transformation Programme

Posted on December 17, 2012 Written by Leave a Comment

Make 2013 the year you transform your body

I am really excited to be launching this programme which combines my SMART Weight Loss Programme with the Kettlebell Seminars UK 12 week body transformation challenge.  Each of the Kettlercise challenge winners of 2012/13 has the chance to win £20,012 (visit www.kettlercise.com for more details).

Who is this challenge for?

This 12 week programme is perfect if you

  • are tired of carrying excess weight and uncomfortably squeezing into your clothes
  • have tried numerous diets and weight loss plans but never get the long term results you want
  • are sick and tired of feeling sick and tired
  • are busy, over-committed, stressed out and don’t have time to spend hours at the gym
  • don’t want to fuss around with counting calories, weighing food or drinking meal replacement shakes
  • are overwhelmed by the amount of “healthy” advice out there and just want to be told exactly what to do to look & feel your best

I’ve been working in the fitness industry for almost 10 years now and I’m passionate about empowering women to break free from the cycle of fad diets and long, tedious exercise programmes.  This 12 week programme is a great solution for women who lead busy, stressful lives and are tired of starting and stopping diets and exercising without getting results.

My nutrition programme and the KettlerciseTM fitness plan work with your lifestyle, not against it, and will help you to transform your body and get in the best shape of your life.

What results can I expect?

By following this programme you can expect to;

  • lose body fat without feeling deprived or hungry
  • balance your hormones so that you body burns fat rather than storing it
  • increase muscle tone in your entire body so that you feel tighter and slimmer all over
  • reduce stress & tension and increase your energy levels
  • reduce inflammation, improve your digestion and overall health so that you decrease your risk for disease and sickness
  • form new habits so that you continue to see results even after the 12 weeks are complete
  • acquire all the tools you need to create a balanced, healthy vibrant life so that you can look & feel your best

There are 3 key elements to this programme:

Nutrition

If fat loss is your goal then good nutrition is vital.  It doesn’t matter how hard or how long you exercise, if you don’t address your diet you will struggle to lose weight.  On this programme you will

  • learn what foods encourage your body to store fat and what foods will help your body burn fat
  • learn how to eat to balance your hormones
  • receive a detailed shopping list
  • receive lots of recipe ideas and tips to turn your favourite meals into fat burning meals

Exercise

The exercise element of this programme is SMART too.  Whether you choose to attend a class or do all your workouts at home you will

  • workout a maximum 3 times a week
  • have access to Kettlercise and kettlebell video workouts that you can do at home
  • tone and sculpt your body as well as getting a great cardiovascular workout
  • increase your strength and stamina
  • improve your posture, flexibility and endurance

You can watch a Kettlercise video here.

Coaching & Support

This is the element that really sets this programme apart from other weight loss plans.

  • mindset coaching to keep you positive and motivated
  • a private Facebook group for all Challenge members to ask questions and give & receive support
  • help to make positive new habits so that you change your lifestyle and continue to see results even after the challenge has finished
  • full support from me on the Facebook group or via email

Package 1

  • 12 x 45 min Kettlercise classes in Sevenoaks
  • SMART Weight Loss programme – includes full coaching & support and access to the private members Facebook group
  • Video workouts for you to follow at home

Total Cost: £97

 

Package 2

  • Smart Weight Loss programme – includes full coaching & support and access to the private members Facebook group
  • Video workouts for you to follow at home
  • Perfect if you don’t live close enough to come to one of my classes!

(you will need to buy the Kettlercise for Women DVD directly from www.Kettlercise.com which costs £24.99)

Total Cost:  £67 (excludes DVD)

 

Additional costs:  You will need to buy your own Kettlebell for classes and workouts out at home.  There is a guide on my website “Choosing the Right Kettlebell” to help you decide which weight to choose and also a link to the Kettlercise online store.

Class Details

I currently teach two classes per week: Monday evenings at the Kippington Centre in Sevenoaks, 7.25pm – 8.10pm and Tuesday mornings at the Kikodo Centre, Sevenoaks at 9.30am -10.15am (term time only).  When booking please state which class you would like to attend.

 

Booking Details

To book your place please email or phone me (contact details are below).  Your place is secured once I receive payment, at which time you will receive your welcome pack with all the information you need before getting started on the programme.

The booking deadline is Tuesday 1st January as there will be some preparation to do before the challenge starts on 7th January.

 

Any Questions?

Please feel free to contact me if you have any questions about the programme.

Filed Under: Uncategorized

Healthy crisps? Oh yeah!!

Posted on November 20, 2012 Written by 1 Comment

Over the last few months I’ve become slightly obsessed with finding healthy snacks to munch on.  I’ve experimented with making chocolate brownies from black beans, coconut flour muffins, avocado chocolate mousse… you get the picture; I’m on a quest to find delicious food that is actually good for you.  And there are so many ways to make your favourite snacks healthier but you still need to eat them in moderation……until now! 

What if you could sit down in front of your favourite movie with a huge bowl full of crisps and munch your way through the whole lot knowing that they are incredibly good for you – in fact the more you eat the better!  Sounds too good to be true?  Well it isn’t.  Let me introduce you to kale crisps.

Kale is packed with calcium, iron, vitamins A, C and K and has incredible antioxidant power These crisps are so easy to make with just 3 ingredients and they take just 10-15 minute in the oven. The most common kale in UK supermarkets is curly kale which usually comes shredded in large bags.  For these crisps you need to buy it unshredded – I got mine from Waitrose but I’m sure your local farmers market will sell it too.

Kale Crisps

Snack
Cooks in   
Ingredients
  • 1 bag (150g) Kale
  • 2 Tbsp olive oil
  • 1/2 tsp garam masala
Directions
  • Pre-heat your oven to 160 degrees celcius.
  • Wash and thoroughly dry the kale leaves. Remove the tough stalks & stems and tear the kale leaves into bite size pieces.
  • In a large bowl mix together the oil and garam masala. Toss the leaves in the oil/spice mix. Use your hands to gently rub the oil into the leaves.
  • Lay the leaves on baking sheets in a single layer making sure they do not overlap. Place in the oven for 10 mins. Keep a close eye on the crisps as they can over-cook very quickly. Allow them to cool completely before eating and store in an air tight container.

Print Recipe | Print Ingredients Only

Filed Under: Nutrition, Recipes, Uncategorized

Healthy Alternatives to Pasta

Posted on November 7, 2012 Written by Leave a Comment

Pasta is the ultimate comfort food whether its a large bowl of spaghetti bolognaise or a steaming plate of macaroni cheese.  However many people are sensitive to the protein gluten which is found in wheat products and if want to lose some body fat you’ll need to reduce the amount of starchy carbohydrates you eat (ie. pasta).  Luckily there are some alternatives to pasta so you can still enjoy your favourite ‘pasta’ dishes and get some extra nutrients at the same time!

Quinoa:  Pronounced ‘keen-wah’, this South American seed is packed with nutrients and is a particularly good source of complete protein.  Quinoa spaghetti is also available.  The products that I found are made from a combination of rice and quinoa flour so are still starchy but they are gluten free.

Soba Noodles: These Japanese noodles are made from buckwheat flour.  Buckwheat isn’t actually a wheat at all, it’s a fruit seed related to rhubarb and sorrell which makes it a suitable alternative for people who are sensitive to gluten.  High in fibre and rich in flavonoids, diets that contain buckwheat have been linked to lowered risk of high blood pressure.

Shirataki Noodles:  Made from the Konjac yam, a Japanese plant, these noodles are very low in calories and carbs.  I haven’t tried them myself but I have read varying reports regarding their palatability!  Some people comment that the noodles have an unpleasant texture (“like chewing on rubber bands”) while others feel they are a great pasta substitute.  If you try them let me know what you think!

Spaghetti Squash:  When you cut open this squash and scrape out the flesh with a fork it really does look like spaghetti and is a good source of fibre and vitamin C.  It’s not that common in UK supermarkets so you may have to hunt around for it.  Alternatively, you could grow your own – seeds are available from crocus.co.uk.

Courgettes:  This alternative is my favourite!  Using a julienne peeler (under £5 from Lakeland) will create fabulous courgette spaghetti and it takes no time at all to create a big bowl full.  Simply pat dry with a clean tea towel then saute lightly with a little coconut oil and lemon juice.  There’s a recipe on my blog which you can read here.

Have you got a favourite pasta alternative?  If you try any of those listed above let me know what you think.

Filed Under: Nutrition, Uncategorized
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