All of my services and products are written specifically for women over 25. I have many eBooks, videos, photographs and workouts all tailored towards women’s health and fitness.

Over the months and years, I have become friends with a lot of my clients. They are like sisters to me. That’s why I like to think that I’m different to any gym or other generic Personal Trainer. There is a trust there. It’s not just about exercising hard and eating healthy foods. It’s also about creating a bond so that you are there when needed and vice versa.

When something negative happens to any one of my clients, I get upset. So this week, when I heard the news that one of my loyal clients was ill, I was initially shocked but then very upset. In fact, over 3 years into my business & yesterday was the most upsetting day. I actually had tears when I was driving to my appointments.

I know she’ll come back stronger & fighting fit. She’s as tough as they come and maybe it’s because I’ve trained her well! The doctors said it was just as well she was fit! Of course, some people will say that exercise isn’t good for you and then go on to quote some examples of when alleged ‘fit’ people have become ill, for example during a Marathon. Exercise actually has the opposite effect. It definitely helps people in situations of ill health. Your body can cope much better with the stress of the illness. Your heart and lungs are stronger. Your muscles are more toned. Your bones are robust.

If you’re ill and it’s hereditary, then you may not have a choice when your body decides to give you that shock. You can however, give yourself the best possible chance of survival and come back even stronger than before the illness. I admire people who have a family history of a certain disease who work hard by eating well and exercising. They don’t accept the fact that one day, they may fall ill. They are focused and determined in life. If then, nature is cruel and strikes them down, they are the type of person who gets back up, brushes themselves down and laughs in nature’s face.

They will win the fight against their adversaries and come back fitter and stronger than ever before. This particular client is no different and will come back smiling. Thinking of you right now.

Paul Edgar
Personal Trainer to women over 25

Make sure to choose 70% or higher cocoa levels for best results (the higher the % the better).

• Are you running in the 2013 Great North Run or any Race For Life?
• Do you find it difficult training for your event or running on your own?
• Would you like to join a running group specifically for women?

Ladies, if you answered ‘yes’ to any of the above questions, why not join me?

Body and Mind Fitness Company presents…

A ladies only running group!

Starting on 20 May 2013 in Newcastle Upon Tyne.

• ALL fitness levels welcome
• FUN and varied running workouts
• IMPROVE your race time and performance

If you are interested, you need to register your details on my running web page here: http://www.bodyandmindfitnesscompany.co.uk/ladies-running

For years mum-of-two Michelle Rainbow solely concentrated on juggling work and family life. She made sure her boys were safe, well and in the right place at the right time whilst holding down a demanding business development role. Her weight and health were low down her list of priorities. She was content in keeping others happy but was beginning to dislike the way she looked and felt. The 46-year-old from Morpeth was wearing size 18 clothes, feeling lethargic, craving sweet things and relied on coffee to keep her going throughout the day.

Michelle recognised the rush and happiness her sons gained from sport and one day she decided she wanted a taste of what it was like to be fit and healthy for herself. She said: “I tried the famous diet clubs and was successful in losing weight but I struggled to keep the pounds off and eventually I put it all back on and them some! I also found the diets were restrictive, boring and quite honestly I was hungry most of the time, craving all of the things that I couldn’t eat.  I also found I didn’t have enough energy to exercise. I was a bit disillusioned by the whole experience but my desire to slim down and become healthier was driving me to find a programme that I would enjoy. I heard about Body and Mind Fitness Company through LinkedIn. The fact that they helped you with fitness and supported healthy eating was really appealing. I knew I’d get the results if I focused on both.  The only thing that I was sceptical about was the fact that the company prided themselves on women’s fitness and the idea that the ladies in the groups would support each other.  Never-the-less I went along to the first class in January and Paul, the trainer, was very thorough – took measurements, weight, muscle mass etc – but not once was I asked how much I wanted to lose – the chat was all about being healthier and fitter  - what a revelation!

“Paul explained the types of programmes he offered and I chose the detox option. We were given guidance about healthy alternatives, recipes and a meal planner.  I was a big coffee drinker and the idea of giving up caffeine was a non-starter.  One of the other ladies mentioned she’d felt the same but had given it a go and after a few days she said she felt marvellous, so I ditched coffee.  She was right – the first few days I was headachy and grumpy, but after about five days, it was like sometime had spring cleaned my brain. I was focused, sharp, alert and motivated.  I also attended the exercise classes where the women were completely different shapes and sizes, some were reasonably fit, others were like me and totally unfit but it didn’t matter as no-one was there to judge. At this point I understood how the support from other women could benefit me. I realised that we all have our own issues with our bodies regardless of how we look on the outside. Talking about this really helped me to see that my goal is to feel positive, healthy, energised and motivated to carry on.

“The five week exercise sessions were short; sharp bursts of activity, lots of variety so no two sessions were the same. The ladies in the class who were less fit than the rest gradually built up their stamina and strength as there was always an option to suit everyone.

 “After five weeks (and no cheating) I had lost well over a stone in weight and inches from my waist and hips. I feel younger, fitter, had a clearer mind and felt a lot less tired.  More importantly, I’m not constantly hungry. I’m now addicted to my new lifestyle and have continued to attend Paul’s sessions three times a week.

“The ladies in the class are a great emotional support. We have all inspired and encouraged each other as well as given practical support by sharing recipes and ideas for lunch. Most importantly we have fun. I am now thinking about running the Great North Run next year, something I never thought I could do. In total, I have lost almost two and a half stone in weight and down three dress sizes. Although that wasn’t the main driver for me I am thrilled to ribbons!”

Researchers believe that the reason your body does this relates to levels of a hormone in your body called leptin. The role leptin can play in keeping you lean is yet another reason not to banish carbohydrates (carbs) from your diet, since occasionally overfeeding on carbs can revamp your leptin levels.

If you’re on a reduced calorie diet, leptin levels will begin to fall in your body. When leptin levels fall in the body, this effectively reduces your resting metabolic rate (RMR), triggers increased cortisol production (a catabolic hormone that promotes muscle loss and makes it hard to lose fat), and also increases your appetite, essentially promoting body fat gain. It is your body’s defence mechanism because it thinks you are starving. To keep your leptin levels normal and hence your appetite sated and your RMR at optimal levels, it is helpful to have occasional overfeeding days (particularly of carbs). This could be one day a week where you forget all about your diet and eat whatever you want in whatever quantities you want. Most likely you’re going to consume a lot of high carb foods, which will aid in increasing your leptin levels.

Try to make the majority of your overfeeding day comprised of carbs but avoid sugary foods such as fizzy pop, sodas, biscuits, and other sources of high fructose corn syrup. Also, try to go approximately 1000 calories higher than your maintenance calorie intake for the overfeeding day to assure a good response.

You could still lose a lb a week even with the overfeeding day. For example, if you stay at a 750-calorie per day deficit below your maintenance level during the other 6 days per week and you’re 1000 calories over your maintenance during the overfeeding day, that’s still a 3500-calorie deficit for the week (+1000 – 750×6 = -3500). Since the overfeeding is only one day per week, it will not ruin the benefits of the other 6 days per week where you’re following a good diet and will actually supercharge your metabolic rate to make sure you keep your fat loss/weight loss efforts on track. What you’re actually doing is tricking your body into thinking that food is plentiful once again and it doesn’t have to lower your metabolic rate since it no longer thinks it is starving.

Besides being important physiologically for maintaining continual fat and weight loss, the overfeeding day is also very important mentally by giving you that one day a week to look forward to where you can overeat and not worry about it.

NOTE that for a smaller individual with lower daily calorie requirements, you need to modify the calorie deficits and surpluses to smaller amounts.

Personally, my typical overfeeding day includes a large pizza and a cake! I may also have the occasional glass or two of red wine or even a couple of pints of beer. I look forward to my treat day as it gives me the opportunity to let my hair down (for those of you who know me, I have very little hair but you get my drift!!).

When you initially undertake a weight loss programme, I wouldn’t recommend the overfeeding day until you have reached at least your short-term goals. Otherwise, you just think it’s ok to eat pizza and drink wine a lot. Only incorporate the overfeeding day WHEN you feel ready.

Paul Edgar of Body and Mind Fitness Company
Personal Trainer to women over 25

The first thing I like to do when working with a client is to ask them to answer some simple questions as honestly as they can. The answers don’t need to be lengthy so it only takes 5 to 10 minutes to complete.

Here are some sample questions:

1. What is your overall current health and fitness goal?
2. How would you know you’ve achieved it?
3. What would it really mean to you if you could achieve it?
4. When would you like to achieve it by?
5. How motivated are you to take action towards your goal on a scale of 1 to 10 (1=least motivated; 10=ready to start right now)?
6. What would you like to see happen in the next:
   • 5 weeks?
   • 6 months?
   • 12 months?
7. What barriers have stopped you in the past from achieving your goal?
8. How are you going to overcome those barriers?

If you answer those questions as honestly as you can, the answers will help you to set out your overall plan of action and keep you focused on your end result.

Here are some example answers to the above questions:

1. What is your overall health and fitness goal?

To lose 21 lbs in body weight.

2. How would you know you’ve achieved it?

Use scales to measure my weight and will feel the difference. Clothes will fit again.

3. What would it mean to you if you could achieve it?

It would give me great self confidence and self esteem.

4. When would you like to achieve it by?

31 July 2013.

5. How motivated are you to take action towards your goal on a scale of 1 to 10 (1=least motivated; 10=ready to start right now)?

10.

6. What would you like to see happen in the next:

• 5 weeks?
• 6 months?
• 12 months?

In 5 weeks, I would like to lose at least 7 lbs, be more active and increase my body strength. In 6 months, I would like to have achieved my goal of losing 21 lbs and then been able to control my weight without dieting. In 12 months, I would like to be stronger, fitter and healthier overall. I would then feel confident in my clothes and be more outgoing as a result.

7. What barriers have stopped you in the past from achieving your goal?

Too busy with the kids and work so not enough spare time to exercise. Also, tended to eat ‘convenience’ foods as it saved time.

8. How are you going to overcome those barriers?

I will be more prepared with my food shopping by ordering it online every Monday morning. I will also set aside 30 minutes every day just for me so that I can fit in my exercise. My partner will look after the kids when I do this.

My Overall Plan – Summary

“From my answers, my plan is to achieve a healthier lifestyle within 12 months. I will become fitter and stronger and gain more self confidence. I will achieve this by dedicating enough time to exercise and cook fresh, healthy meals. I will also increase my daily activity levels and remember to drink more water. All of this will mean I am fitter when around the kids.”

My Overall Goal – Summary

“My goal is to lose 21 lbs in body weight by 31 July 2013. I will measure my progress by using body scales and I will feel the difference in my clothes.”

These are real comments I’ve heard:

“I’m too busy to exercise with all the family commitments I have.”

“I work long hours so how can I fit exercise into my working day?”

“I can’t afford to spend an hour in the gym plus I have to get there and then get home.”

And so on.

It really is time for a reality check.

Let me ask you this. How important is your health – to you and to your family and friends? Really think about that for a moment. Are you telling me you haven’t got the time to look after yourself?

Let me ask you another question. What happens when you get ill? Say you get flu or a sickness bug and you are floored for days. Do you then have the time to be ill? What I mean is, you HAVE to make the time to treat the illness and get well. You can’t go to work or do the usual daily routine. Your GP may advise you to take time off work, a week or maybe more.

Wouldn’t it be so much better if you could organise your life so that you could easily fit exercise and a good, healthy nutrition routine into it? I’m not talking about spending hours in the gym or going out for a 12-mile run here. No dieting involved either.

Think about this: There are 168 hours in a week, made up of 10,080 minutes. My recommended exercise philosophy is to do three metabolic 12-minute workouts a week. OK, that’s just for starters. You can progress from there. But that is what I suggest to my clients as a minimum. Now, that is ONLY 36 minutes every week. That is ONLY 0.36% of your whole week spent exercising; spent improving your fitness; spent improving your health and wellbeing!

So, why not join me in my latest FREE challenge? For it to be a CHALLENGE though, let’s push the boat out a bit. Let’s go for 12 minutes of exercise EVERY day for 7 days. I’ve called it my ‘1-Week Challenge’. Join me for 7 days and we can get fitter and stronger together.

In only 7 days, you will notice a positive difference to your fitness levels and overall health. Feel amazing. Be amazing. Do something amazing. Let’s start today…

Sign up for my FREE 1-Week Challenge. I will supply the workouts on video plus I will give you a 7-day food list. Completely FREE.

Go to: www.bodyandmindfitnesscompany.co.uk/1-Week-Challenge

Enter your first name and email address into the boxes on the right hand side and click on ‘Get Access Now’. You will then receive a ‘Thank You’ message and an email where you just confirm by clicking on the link. You will then have access to a full 7 days of workouts, absolutely FREE, plus instructions on what to do.

This is my gift to you. It’s your chance to get your metabolism fired up and ultimately, on the road to a fitter you.

Sign up for FREE right now: www.bodyandmindfitnesscompany.co.uk/1-Week-Challenge

You have until Monday 1^st April to sign up as the challenge starts on TUESDAY 2^nd APRIL 2013. That’s AFTER Easter so no excuses!

Let’s get moving for 7 days. In the meantime, keep active too by using the stairs, walking your dog, walking the kids to school…whatever it takes. Make a conscious effort to get active. AVOID escalators – why do they even exist??

Estrogens are responsible for guiding development of feminine traits and sexual characteristics in females. Males also need estrogens although at much lower levels.

Excessive estrogenic compounds are equally detrimental to both men and women. For women, it can throw off the estrogen and progesterone balance in the body and create metabolic issues, one of which being the storage of excess abdominal fat. For men, it can cause accumulation of chest fat, can lead to possible cancer and other diseases and also the accumulation of extra abdominal fat that is particularly hard to burn off.

Excessive estrogenic compounds are increasingly common in certain types of foods such as soy products, food additives, pesticides and hormones in factory farm raised animals. They are also prevalent in our environment due to pollution.

Soy has one of the highest concentrations of pesticides of any farmed product. An over-consumption of soy can lead to hormonal imbalances in both men and women. Soy products also contain many different anti-nutrients that can be detrimental in your body. The only types of soy that are ok to eat in moderation are fermented soy products such as miso and tempeh. Tofu, soy protein and most other forms of soy are not fermented so minimise these.

Another highly estrogenic food comes from the hops as in beer. Aside from the empty calories in most beers, this estrogenic effect may be one of the reasons you see so many ‘beer bellies’ in those who drink a lot of beer. However, some darker beers contain beneficial antioxidants and B-vitamins but some better choices may be clear alcohols such as vodka. There may also be benefits to drinking red wine as there is less of an estrogenic effect from wine plus it contains antioxidants. However, we are talking very moderate amounts here, not a whole bottle every evening or every other evening.

Foods that fight excess estrogenic compounds

Compounds called indoles in cruciferous vegetables (broccoli, cauliflower, cabbage and Brussels sprouts) are known to be good inhibitors of estrogenic compounds. In addition, there appears to be benefits in fighting excess estrogens by eating raw nuts and seeds, avocados, fish oil and grass-fed dairy and meat products. Also, there are many flavones and flavonones in garlic, onions, raw honey, citrus fruits, chamomile and passionflower that fight against estrogenic compounds.

Summary of your ‘good food’ list:

• Plenty of greens
• Nuts and seeds
• Avocados
• Fish and fish oil
• Grass-fed/organic dairy and meat
• Garlic and onions
• Raw honey
• Citrus fruits
• Herbal teas

I decided to work with women over 25 as 99% of my client base fitted that market anyway so it made sense to provide a personal and group fitness solution to help them achieve their goals, whether those goals are weight loss, fat loss, improved fitness levels, more energy, better eating habits etc.

Every woman I work with, who follows my 7-step approach to health and fitness, has achieved positive results, most life-changing. Plus, it’s not only about their results, but the knock-on effect it has on their friends and family. Families are then eating healthier, supporting one another, spurring each other on to exercise and keep active. It is great to see. I am just the catalyst that achieves this end result.

The majority of women I work with NEVER return to their bad eating habits. They now realise that their new life is fantastic and is actually not too difficult to sustain. Eating healthy foods becomes a way of life. Exercising for only 12 minutes three times a week is very easy to fit into a busy schedule, especially those with kids and hectic jobs. The ‘I’m too busy’ excuse is no longer relevant.

You see, I don’t believe in diets. 95% of diets never work in the long-term. How often have you been on a diet only to pile the weight back on – and more – once you return to normal eating? The old yo-yo effect.

I don’t know about you but I couldn’t be bothered about whether it’s a green or red day, or if I’m having 5 syns or 200 calories of fat. Why go to the hassle of weighing food? The whole diet industry frustrates me.

What can you do instead then?

Make a list of all food items that are healthy. Then, make a list of all food items that are unhealthy. You now have two lists. When you next go to the supermarket, or local market, choose 90-95% of the foods from the healthy list and 5-10% of the foods from the unhealthy list, and make these your treat foods. This works perfectly for a healthy, sustainable lifestyle. No dieting ever again.

To make a real difference to your health, try a 5-week detox cutting out the allergy-type food groups such as wheat, gluten, dairy, sugar, caffeine and alcohol. Replace all of these with alternatives. You will notice a massive difference to your health. Then do the 90-10 principle (or 80-20 if that works better).

Look at these results. This is a client who has just completed my 5-week detox and exercise programme. Bearing in mind, she wasn’t too much overweight to start with.

• 7lbs weight loss and 2.3% body fat reduction;
• Increased water intake;
• Over 3 inches from her waist and hips;
• Slower resting heart rate meaning more efficient heart and lungs;
• Quicker recovery from activity;
• Improved BMI;
• Stronger in upper body and improved flexibility;
• Better overall fitness;
• Metabolically younger by over 6 years!

People will notice a difference in you. You deserve it. Do you want these results?

Luckily, I have already written healthy and unhealthy food lists, meal plans and recipe books so you don’t have to. Follow my plan and similar, or better, results will be yours.

Paul Edgar, Personal and Group Fitness Trainer

My detox eating plan eliminates sugars, dairy, wheat, gluten, processed foods, white flour products, alcohol and caffeine so that your body can start to work with nature and not against it.

You will literally kick-start health improvements and gain the best results in your initial weight loss quest. Any chronic health issues you have will be addressed by getting to the root cause of the condition instead of relying on drugs, which can produce undesirable side effects.

By implementing my detox eating plan and recipes, these are the benefits you can expect:

• Reduced body weight and body fat
• More energy and clarity of mind
• Increased colon function improving the digestion and elimination processes
• Reduced health risks associated with diabetes and obesity
• Reduced stress and anxiety
• Improved muscle tone and strength in your joints, tendons and ligaments.

My detox eating plan and recipes can form the basis for long-term healthy eating so you never have to go on a diet again. If you decide that you can’t live without dairy or wheat after the 5 weeks, then just reintroduce them back into your routine but cut back on previous intake.

Be good to your body and try a detox and see the massive change in your health.

If you want to access my detox food list and recipes, they are available as eBooks on my online website shop (link below or click the image above). The ‘Detox 5-Week Meal Planner’ is only £2.99 and the ‘Detox 30 Top Recipes’ is £3.99.

http://www.bodyandmindfitnesscompany.co.uk/shop