Who want’s to go to Rome on BTF?
Announcing our 12-Week Transformation Challenge starting w/b Monday 11th September and ending w/b 27th November.
Winner announced at the BTF AWARDS evening on 16th Dec 17.
This is a “no flaking” challenge
If you start it – you finish! All of you will have an event or two in the middle of it. Party’s, Holidays, Work doo’s etc – all of those can be factored in so no excuses.
You will have some days where you’re not quite on plan but that’s not a reason to jack it in an give up. We’re not having any excuses!
Remember, with out level 2 nutrition you have flexibility so if you have a few nights out and a krispy creme doughnut once in a while, it’s all built in.
Tina, who won it last year had some higher calorie days but she was consistently hit her targets around 80% of the time and look what she did! Amazing!
First prize is a weekend for 2 in Rome with flights and 4* hotel and spending money (has to be taken in January 2018)
2nd Prize is a Twilight Spa at Aqua Sana, Elveden.
If your thinking you won’t win then that’s exactly why you need to enter. Fear of not completing it or failing is why you’re not at your goal right now.
Stick with this challenge and you’ll be in the most awesome shape you’ve ever been in for the Christmas Party Season – I guarantee you!
BTF have have partnered up with Sophie from Oyster Travel and we’ll be putting up the prizes.
There will be a £25 entry fee for this one to give you a little more accountability.
This will include a 30 minute start and finish consultation in the first and last weeks of the challenge where we’ll take all your data, calculate your calories and show you how to use our app to track everything.
The entry fees will be split 50/50 with half going to the winner as spending money and the other half will pay for Christmas presents for local, underprivileged children
The challenge isn’t decided solely on weight loss. It’s a combination of the entire transformation. Body composition, consistency, attitude, support to others and fitness improvements.
I’m doing it with you too (but I can’t win)
Who’s in? If you are, drop us an email at [email protected] – It just has to say “I’m in!”
Strength and Honour
** URGENT MESSAGE **
Can you help a friend of ours? She’s totally stuck and at her wits end…
All it needs is some basic math skills to solve this problem.
Her goal was to save £72,800 in a year.
She uses a simple app on her phone to track her income, spending and savings.
Every Monday she earns £2000 spends £1800 and save £200
Every Tuesday she earns £2000 spends £1800 and save £200
Every Wednesday she earns £2000 spends £1800 and save £200
Every Thursday she earns £2000 spends £1800 and save £200
On Friday she earns £2000 spends £1800 and save £200
On Saturday she earns £2000 but doesn’t track her spending. She actually ended up spending £2700 by using £700 of the £1000 they’d saved during the week.
On Sunday she earns £2000 but again didn’t track spending again. She actually spent £2300 by using the remaining £300 from her savings Monday – Friday.
At the end of the year she’s totally bewildered.
Instead of of having saved £72,800, she actually saved ZERO and made no progress towards her goal.
She can’t figure out how this has happened as 5 days a week she was “being good” tracking and saving lots. At the weekend they didn’t really track and just guessed and “tried” to be good because they’d done so well during the week.
Everyone deserves a treat right?
But instead of reaching her goal, she’s no further forward and needs your help to understand why there’s no progress?
A. Where’s the problem?
B. How would you help her hit the goal in the next 12 months without having to live like a hermit? What would the weekly plan look like?
There are multiple ways to make this work so they can still splash out a little and still reach their goal of having £72,800 in the bank at the end of the year.
The minimum they need to live on is £1400 a day. Any less wouldn’t cover basic expenses to operate. Food, water, shelter, travel etc.
That said, they’d feel happier and less restricted if they can spend a little more than that.
Over to you…
Done? Keep scrolling…
Now pretend those £££’s were calories 😉
With many people super busy this time of the year, it may get tricky to do as many sessions as you’ve been used to doing before. But this isn’t the time to worry, we’ve got your back with the best ‘Bang for your Buck’ workout that you can do ANYWHERE without any kit whatsoever.
That’s normally the main issue you might come up against, and if you’re not a runner you may hit some mental roadblocks when thinking ‘What can I do??’
So here is a dead simple workout for you. No excuses.
The 5 x 5
Warm Up (Use this for all sessions)
20x Star Shuffles – See a video demo here: http://youtu.be/rNJAanuZ_Og
10x Bodyweight Squats – See a video demo here: http://youtu.be/RiPfgJhD1sI
Repeat this sequence 3 times. First round at 60% intensity and then add 10% on eachround.
Workout : The 5 of 5
30 Seconds of Bodyweight Squats – See a video demo here: http://youtu.be/RiPfgJhD1sI
30 Seconds of Press Ups – See a video demo here: http://youtu.be/OfYdyLTGqok
15 Seconds Rest
30 Seconds of Jacks – See a video demo here: http://youtu.be/rNJAanuZ_Og
15 Seconds Rest
30 Seconds of Spidermen – See a video demo here: http://youtu.be/zLEmqn-c8Hg
15 Seconds Rest
30 Seconds of Burpees – See a video demo here: http://youtu.be/Yj_dQW9TzXo
15 Seconds Rest
How it works:
Work down the list aiming to do as many reps as possible in 30 seconds followed by 15 seconds of rest. Example: BW Squats for 30 seconds – 15seconds rest – Push Ups for30 seconds, 15 rest and so on… Complete 5 rounds in total.
To make this HARDER, turn your rounds into 40 seconds of each exercise, followed by 20 seconds of rest.
To the point time!
The KISS principle is something that came out of the US NAVY in the 1970’s. The idea is that when you’re creating a plan for something, a big focus should be on keeping things SIMPLE and avoiding UNNECESSARY COMPLEXITY. This is such a key to health and wellbeing.
We’ve all made plans that are waaaaay too complicated in the past I’m sure, and they do nothing but STRESS YOU OUT! The more moving parts there are to a plan the more you have to keep up with and the tougher it is to maintain.
Think about it, if I told you ‘You need to eat at exactly 7am, 11am, snack at 4pm and then dinner at 7pm, and you have to eat exactly a certain amount at each meal. Training has to be in-between on Mon/Wed/Fri with no exceptions – It’d be way too much to take in and actually implement!
Whereas if I said ‘Eat 3 good quality meals per day, sticking to whole foods with a source of protein, and train 3x per week’
Which one of those seems more do-able? And which would cause you a tonne LESS stress, leading to better fat burning?
What’s a great sign that something is too complex and could do with being simplified? If you keep forgetting to do some of the things in it. If you’re trying to juggle too many things then you’ll inevitably be forgetting pieces here and there, once you’ve simplified things, you’ll be on top of it all while getting the same end result!
So, what do YOU need to SIMPLIFY! Write down 3 things that you know are way too complicated for you right now and how you’re going to make them easier to manage and less complicated! 🙂
Since bringing in the addition of Macro based nutrition, we’ve had a tonne of questions about everything macro-related.
So I thought now was the time to tackle the most frequently asked questions, so that if you’re unsure about whether you should give this a go, or even just want to learn more about it, then you’ve got all the answers you could need 🙂 I’ll be ‘to the point’ after the first question and if you want to find out more on any of them, just ask!
What is it?!?!
Let’s cover what Macro tracking IS first, then get down to the nitty gritty, skip ahead if you understand this bit.
Ultimately, we are a machine that needs energy and certain ‘stuff’ to survive.
There are 3 tiers to this ‘stuff’:
Calories – This is a measurement of potential ENERGY, which your body will spend as currency in order to; move, think, power your organs, build muscle etc. Everything that your body digests will produce this energy.
Macronutrients – Macronutrients can be broken down into three categories (there are more but let’s not confuse things!) Protein, Fats and Carbohydrates. Protein are the ‘building blocks’ for your body to repair and develop new organic material. Fats (different to ‘body fat’) are used for energy as well as in various functions of your body, such as omega 3’s + 6’s that are essential for brain and heart function. And Carbohydrates are a fast acting energy source for your body, all carbohydrates are broken down into simple sugars as fuel.
Micronutrients – Not many of these are recorded through MyFitnessPal, but there are a tonne of vitamins and minerals that are essential for your body to work at it’s best. We’ll talk a little more about why this is important later!
The method of tracking your Calories is to ensure we don’t over-consume on energy. If you consume more energy than your body needs, it will store it as body fat, regardless of the source that it has come from.
It can then be taken one step further by setting yourself a target for each of the three macronutrients, which is to ensure you’re eating enough of each for your body to function optimally.
As an example of why this can help; If two people could eat the exact same amount of total calories, and the first eats all of theirs purely from carbohydrates and fats with little/no protein, while the second has a higher intake of protein with a lower intake of carbohydrates and fats – They may both lose the same amount of total bodyweight BUT the second will become stronger and more toned over time as a result, because the first is not getting enough of the building blocks to recover and re-build their muscles (assuming that they are doing some training).
Why is this better than clean eating?
It’s not. There are many pro’s and con’s for both and if you’re unsure just let us know and we can point you in the right direction. Remember that results speak for themselves, if you’re going the way you want then keep doing it! If not then macros may well be the next step.
Macronutrient tracking simply adds another level of accuracy.
Is it a diet?
No. With the craze of weight watchers or slimming world using ‘points’ systems for their diet plans, it’s easy to think that this follows the same logic, but it couldn’t be further away from it!
Macronutrient tracking can apply to people looking to lose weight, gain weight or maintain their weight, because it breaks down exactly what fuel your body needs and you can then you find the intake that matches your goals.
Won’t it mean I eat less ‘good’ foods?
It shouldn’t, you should always aim to eat plenty of veggies and whole foods to meet your macro needs. This is why we teach the 5 habits of nutrition first, because your aim should always be to eat whole healthy foods, because they will make you feel 10x better with more energy. This is because they contain the most micronutrients, the vitamins and minerals, you need to feel healthy and energised, as long as you make sure to fit these in you’ll still feel great!
How do I record this?
The preferred method is through the mobile app My Fitness Pal, we’ve got a video tutorial on it too. It’s got the biggest database of foods stored from all of it’s users, which makes adding your food in quick and easy.
But you could record it in any way you like, I used to record mine in a spreadsheet on an old Blackberry!
How do I find out what’s in my food?
Some foods are easy, follow the nutritional info on the pack and make sure that it matches the portion size you’re having. If it gives you the nutrition in 100grams and you’re going to eat 50, make sure you’re dividing those numbers!
If there’s no label you’ll need to search for the food as accurately as possible, you can do this with google or through MyFitnessPals search.
What about home cooked meals?
Any meal that you cook at home should be calculated as accurately as you can, the best way to do that is to add together all of your measured ingredients, then divide by portion size. It means weighing out and following the nutrition guide for each one. If you’re following a recipe, you may be able to find it again either through MyFitnessPal or online.
BUT, after the first time you cook it, as long as you save the figures, you’ll be able to access it every time after!
Won’t it take me forever to track like this?
There is a trade-off, some time spent for the accuracy in return, and we know the more accurate we can be the better we can track our results. But it absolutely shouldn’t make you a slave to your nutrition.
To start with, it may take a while to get used to, which is going to mean you’re spending a little longer scratching your head to try and fit everything in. But once you’re used to it and once you’ve learned which foods give you the nutrition you need, you will work through it a lot quicker.
So I can eat what I want as long as it fits?
Yes and no. The brilliant thing about macros is that, if you feel like it, you can put in some ‘off plan’ foods as long as they fit into your calories, protein, fats, carbs.
But at the same time, it’s going to be tough to get ‘bad foods’ to fit, since they typically won’t have a great balance of the nutrients – So you’ll have to be ‘on it’ through the rest of the day to make up, in which case, you will have deserved it!
Well, there you have it! I’m sure there are a MILLION other questions on the topic of macro’s, so again, if you’ve got any then just get in touch and we’ll point you in the right direction. If you’ve been tracking your food for a while and thought about stepping into macro counting, hopefully this has answered some of the questions you might have had about it! 🙂