New On line programme - summer body in 28 days

If you are a Boot camp or Personal Training client of mine you will already know that I pride myself on helping my clients to get their fat loss results really quickly and with the least amount of fuss and hassle.

Well, recently I've been working even harder at delivering results for my clients and have developed a brand new on line program called the '28 day body for summer' program that I'm using to get amazing fat loss results in record time.

The on line program incorporates a full nutritional, lifestyle and exercise plan that is combined in a unique way to make results a sure-thing for anyone who uses it.
In fact, I'm so keen for people to try it out and experience the results for themselves that I'm slashing the fees by 50% in the hope of enticing you to try it out for yourself.

For the next four days I'm taking on clients on a first-come, first served basis at just 50% of the normal rate as a kind of 'ethical bribe' to come and help me test out the on line program and earn myself a few amazing testimonials into the bargain: )

The program will start on Monday 31st May 2010 and the half price offer will end in a few days, so if you're interested in getting into great shape in time for the summer and drop at least a dress size in 28 days then email me right away at Debbie@dj-personaltraining.co.uk to get into the program as soon as possible.

Boot Camp Members and Personal Training Clients get to join the program for free as thanks for choosing my services.

So for just £47 you could see dramatic fat loss results, feel amazing and drop at LEAST a dress size in 4 weeks or less, what’s more you will have a community of people to help you reach your goals!
Email me now at Debbie@dj-personaltraining.co.uk if you would like to get in on the program before it goes up to £94!

Boot Camp Versus Gyms!

One of my boot camp Clients asked me a question yesterday - why do we get results on the camp when I was going to the gym for hours on end and not seeing results?

Great question, there's a few answers to this - on the camp we aim to build lean muscle and when you have muscle you increase your resting metabolic rate (burn more calories during the day). That doesn't mean you can then eat what you like because you will just put on fat, you need to lose the fat from around the muscle to reveal the great muscle tone - and the NUMBER 1 way to do that is by cleaning up your nutrition. If you have started to lapse a bit on the diet - get right back to the healthy eating - live by the 90/10 rule - allow yourself the OCCASIONAL treat and eat clean the rest of the time.

Another reason we get results at the camp is because no two workouts are the same so your body never gets the chance to adapt to one workout, in the gym you generally get results for the first month then stop am i right? thats because your body has adapted - you need to change your programme (increase intensity/lift heavier) EVERY 3-4 weeks in order to keep getting results.

By doing resistance style training and High Intensity Interval Training (HIIT) (what we do at the camp) we create what is know as EPOC (Excess Post-exercise Oxygen Consumtion) basically the harder our body and muscles have to work at regrowth and repair the higher the metabolism during that time. Usually on the gym programmes you are burning calories for the duration (assuming you follow the same routine most do - treadmil, bike, cross trainer - few light weights that haven't increased in months!) and for around 2 hours after, then it stops. When you create EPOC you may not burn as many calories whilst you do it but your metabolism stays ramped up for 24-48 hours depending on how hard you work your muscles!!

A lot of people will not notice their weight change very much on the scales on the boot camp (although when you follow the diet to the letter you will drop several pounds - this is through excess toxin build up and also expelling those foods that cause your intestines swell up because it can't digest it - MILK is a HUGE one!) anyway back to the point - theres a common saying we hear people say - 'muscle weighs more than fat' well no thats not entirely true because a pound of muscle is exactly the same weight as a pound of fat- the crucial difference is that muscle doesn't take up as much room in the body as its denser than fat. So if you had two people in front of you - one was well toned through weight training and HIIT so had more musle and the other never trained at all and had more fat they would have a completely different body shape yet the one with the most muscle might weigh more does that make sense?

Here is a picture of 5lbs of muscle and 5lbs of fat - as you can see fat takes up a larger surface area in the body:

so here's how two people may look where one carry's out weight training and the other doesn't do any exercise

Slim-fat (unhealthy) Slim - toned (healthy)

None exerciser 9stone Regular exerciser 9stone

The worst thing you could possibly do is rely on weight loss when you are trying to get in shape, sure if your overweight then you do need to lose weight but you need to do it through more than diet alone. Any exercise is great but if your not doing resistance work then some/a lot of your weight loss can actually come from the breaking down and loss of your muscle mass - which is devastating because muscle is VITAL for fat loss, if you rely on weight loss alone you could end up struggling with yo yo diets forever!

I hope this answers your questions? Please keep asking as it helps a lot of people, not just the boot camp members

Well done to Chritina for asking a fantastic question and for getting outstading results so far and we're not even at the end of week 3 - Keep Smashing it!! x x

My amazing weekend at Fitness Entrepreneur Bootcamp

I'm just so excited about the weekend I've had - basically if you don't know I've been in Nottingham on a fitness business seminar and it has blown me away.

I got to learn from some of the world’s top trainers including Alwyn and Rachel Cosgrove - Alwyn Cosgrove is Scottish but moved to America where him and his wife have set up the leading fitness facility, I didn't know Alwyns background fully but when I learnt he's beaten cancer twice and still runs his fitness facility (which ran itself while he was ill!) I was in awe - They were just a lovely couple too that made me realise my own core values and self worth!

What does this mean business wise - well I've invested around six grand this last year on training courses, fat loss/fitness/kinetic chain courses, books, online courses, seminars, coaching programmes so now’s the time for that value to be reflected in my business, there's going to be some changes made to the way I run my boot camps and the membership options, and also my personal training structure.

What else I learned is some very in depth nutrition information from Phil Richards who is the leading strength and conditioning coach in the UK, he's very much the alkaline diet endorser and after listening to him there was some really valuable points he made, one of which that stuck with me is that if you are exercising yet all the other aspects in your life are a mess - like nutrition, stress levels, sleep patterns etc then if your exercising on top of that you could end up shutting your body down and causing yourself to become a ground for illness, disease and injury! Phil had some interesting info like dairy and meats being a cause of cancer (though I had read about milk) although he does recommend eating a little meat now and then. His five top tips to help people get back into health which are:

Number one is clean water - now he did talk about machines that specially sort out the water as both tap and bottled have lots of chemicals in but those things are expensice so If i can recommend anything it would be to see if you can get glass bottled mineral water - if not normal mineral water (though if you carry weight around your hips don't drink out of plastic bottles as there’s lots of estrogens in there from the plastic which is a HUGE cause of carrying excess weight around those hips!

Number two - eat only organic food (well I’ve been telling you that haven't I!) because it doesn't have the pesticides and fertilisers etc, and with the meat there are no injections etc.

Number three - get into alkalising - the basics, did you know that there’s a doctor in the states (Dr. Mark Sircus) that actually uses sodium bicarb to heal some of his cancer patients - how awesome is that! I hear it helps to restore the white blood cells to fight cancer - so every morning have a pint of water with a spoon full of bicarb of soda / baking soda (about 70p from your local supermarket!) and every night do the same, this is what I was doing the last time i went fully boot camp diet and i felt amazing on day 3 so i have started doing it again, before i wasn't sure why to do it necessarily but it makes perfect sense mow - and if I can give my body a chance to fight cancer forming cells I'm gonna bloody do it - you should too - try it for a week see how you feel, if you have a difference keep doing it! we take in too many chemicals from food, washing powders, pollution, cleaning fluids - the list goes on!! we gotta start fighting against them! If you are severely stressed then I recommend doing extra spoon full’s and even have another glass or two during the day. What have you got to lose if you give it a go - you could just feel like a different person!

Number four, Grasses - grasses such as wheat grass and barley grass to help with your bloods alkalisation and get you back to a healthy state, think these are about £10-15 from the health food shop in Richmond but there may be cheaper options

Number five Magnesium spray - we are all deficient in magnesium and rather than taking a supplement orally we can rub it on our skin and it is absorbed much better (30% absorbed orally compared to 80% on the skin or there abouts!)

Now phil has studied and trained for over 25 years in this field so he knows his stuff, a lot of the other stuff he told us was mind blowing but so much to take in!!

The most memorable presentation with stuff I can pass onto you was without a doubt Michael Heppell, this man had us literally crying with laughter but some really powerful messages were passed on, he talks about making positive sentences to use instead of negatives, for instance instead of saying 'I'm tired' - say 'I could do with more energy', 'I have no time to exercise' to 'I need to find some time to exercise' Michael is from the North East himself and the stuff I learned from him was outstanding.


The stuff here is not necessarily ground breaking, I’ve been passing a lot of the info off to you in bits and bobs (maybe not everything but a fair bit!)

Let’s all try the above regards nutrition and positive thinking for 2 weeks minimum and just see how we feel after that week - who's in with me?


So there you have it I just had to share with you the amazing weekend that has changed my life and the changes in my fitness business will be such a positive change and I hope that it will show in the service I give to you - stay BRILLIANT! x