12 Week Body Transformation Challenge

Six clients have now started the 12 Week Body Transformation Challenge - all want to lose body fat and build or retain some muscle.


The recording of diet has been made as simple as possible - it involves selecting one of three choices per meal (6 a day including snacks), entering the letter and the time eaten. So far compliance is perfect.


Three people are training with me in the FISH studio but the others have elected to train by themselves following programmes I have written. They all have copies of the diet plan and record sheets and unlimited email support.


Whilst it is naturally ideal to do the challenge with a trainer, not everyone can spare the cost; but its amazing what can be achieved with a good plan, access to support, clear goals, and (most of all) dogged consistency.


Good luck to everyone. 2nd November is not too far away. 12 weeks out of your whole life is nothing, so you might as well succeed.

If you have any queuries please don't hesitate to contact me on derekprior@yahoo.co.uk

To view FISH Personal Training services and products please visit http://www.derekprior.com/

If you would like to participate in the challenge either with a trainer or by yourself send me an email.

Derek

12 Week Body Transformation Challenge

Due to popular demand I am once more offering the 12 Week Challenge for those of you who are serious about making extreme changes to your physique. During the 12 weeks you will work consistently towards your goal. Generally clients want to shed body fat whilst retaining muscle. I usually advise people to aim for between 12 & 24 lbs of actual fat loss depending on their starting fat percentage.

This is a perfect opportunity for those of you looking to get really lean or for those, with more to lose, to make a bug shift in your weight loss goals.

The programme consists of:

Goal setting

Weight and body fat monitoring

3 Personal Training sessions per week (weights)

Optional outdoor group training twice per week (running, hill walking, bootcamp)

12 week diet plan with detailed record sheets (vegetarian option available)

Unlimited email support

Advice on supplements and supplement ordering service

Option for additional Personal Training sessions for only £10 each
Optional photos (before, after, and monthly)

The entire 12 Week Body Transformation programme costs only £50 per week (payable at the beginning of each week)

SPECIAL OFFER: If you pay for the entire 12 week programme in advance it will cost you only £450 (a saving of £150!)

*prices are for the FISH Studio. If you wish to train at another location please contact me for a quotation.

Payments can be made by cheque, cash, or Paypal.

Contact: http://www.derekprior.com/ or derekprior@yahoo.co.uk

Telephone: 07735433467

International clients please see ONLINE TRAINING on http://www.derekprior.com/

Fat Loss Diet

Both Chutz & myself have finally got serious about fat loss. We've both built a lot of muscle in recent months but we've been careless about nutrition. I generally eat very well throughout the day and then habitually eat out and drink red wine in the evenings. Chutney dials a pizza and downs Asgardian-size kegs of cider.

For eleven days now I've stuck to a nutrtion plan for maintaining as much lean muscle as possible whilst shedding fat. In the first week I reduced my fat percentage by 1%.

Fat loss is quite boring for me but I've found an added motivator on www.bodybuilding.com where I've set up my own "bodyspace" which helps keep track of goals. Each time you enter new physique or lifting stats the site displays a graph charting your progress.

The diet involves only a slight drop in calories, quite a reduction in carbohydrates - chiefly lowering them in the latter part of the day, and high protein. I'm also taking CLA (6g) and Essential Fatty Acids (6g). I've set August 31st as my date for reaching my goal of 10% body fat.

Melody's Personal Training Maladies

I feel like giving up. I’m angry with people for letting me down tonight.
I am worried about money now, I had it all just about covered.

I am really stressed out about putting together that bloody piece of equipment, I nearly broke my back trying to do it, not to mention all the broken nails!

I didn’t have any food with me because I was going to go to Waitrose on the way to Ian’s and get some food.
Feel like eating one of Del's protein bars, given up chocolate for lent, but it’s not that that stops me it the thought of getting a telling off from Del!!

Perhaps a bag of crisps or, sod lent and get an inviting creamy chocolate bar (or 2), well after all I am hungry and I have a good thousand or more calories to eat by the end of the day!

My hands are cold and I’m sick of listening to that same CD, the floor is a mess, needs hovering, I need to do all the washing up, and there is a bloody trolley full of rubbish outside that I need to get rid of……..

Kathy has such kind words for me about my training, Anne is chuffed to bits she’s lost half a stone and 6% body fat. It’s great, but unless I get more honest and committed clients like them it is all going to fail. I feel despairing about this, I have to lose a stone at least before I think anyone will look at me and want to train with me and pay the full price. So why does my mind want to sabotage and go and eat crap just because my mood has been changed by circumstances that I cannot control right now?
Yes weight loss is going to be slow and steady, I weighed myself tonight and I was down another pound, felt depressed that is wasn’t down by 3 pound or more, OH GET A GRIP, WHAT DO I SAY TO EVERYONE ELSE? a pound down is better that a pound up, and a pound of fat takes up a good fistful of flesh!!

Well, found the high calorie Dr Kargs crackers, high in protein too so munched one of them for dinner, oh OK I lied I had 2. Well it was supposed to be my dinner.
Still pondering on the miserable mood, considering the blow it tonight attitude.
When I realise I need to challenge myself and decide to write it down get it all out, and get it into perspective.

Now how about I write a nice friendly, but informing letter to all my clients who are buggering me about.

Then drink a big glass of water (always makes me feel better some how)
Then tidy up, wash up, hoover up, so we’re ready for action tomorrow?

Make a plan of actions for the week as far as getting classes running and new clients in the door.

Then god forbids What about TRAINING?????? What on a moody day? Turn this crap day into the best day I have had??
I turned it around, all by myself. And from now on it will just get better and better. There’s still a lot of hard work and crap turn-able days ahead, but I am going to do it. I am going to get fit and feel great again and make a good decent living from a job I love doing.

the end. (until next time)