News And Tips October Update

The FatScrap Fat Loss Programme

The next Group FatScrap Fat Loss Programme starts on Saturday 6th November and runs for 4 weeks.

Here's what FatScrap members are saying about FatScrap..

"What I love about FatScrap is that I continue to be surprised about all the different ways to exercise. It's never boring and each session feels so individual. I now have loads of ideas of what I can do at home."

"I am still so very focused on the FatScrap Programme - so enjoying all my fitness sessions and eating healthily"

"Its great, all my clothes feel loose where my body is toning up with Sue's exercise and the healthy eating. Mentally I feel great too, as I feel I am rewarding myself with all this goodness."

If you want to be saying things like this by the end of November then sign up now to join the Group FatScrap Programme or to book your own one to one FatScrap Fat Loss Programme sessions.

More on "FatScrap Fat Loss Programme" here

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Special Offer for YOU! 

Recommend a friend to join the new FatScrap Group starting in November and receive a one to one free personal training session (worth £25) as a thank you from me!

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FatScrap Bootcamp

The first FatScrap Bootcamp was held on Saturday 16th October and turned out to be a fun day of health, fitness and friendship for all concerned. We started the day with a healthy breakfast of stuffed buckwheat pancakes  breakfast and then Marjorie introduced us to the pleasures Tai Chi which gently prepared our bodies for the day ahead. We then continued to exercise at different levels of intensity until lunch time, when we explored different ideas for cooking chick peas and tasting the results. Neil then came along with his high energy and motivating Boxercise workout which was then followed by a delicious well earned healthy FatScrap brownie. We were then ready to warm down and prepare for Marks yoga, relaxation and meditation session to end the day feeling a great sense of achievement and well being. Not only did we all learn from the experience but we gained support and friendship from each other.

The next FatScrap Bootcamp is being held on Saturday 4th December from 8am-5pm so if you would like to be involved please contact me now to reserve your place.

More on "FatScrap Bootcamp" here

*********************************************************************************** Relaxation and Meditation Group

There is still time to join a relaxation and meditation group in Brighton Hill on Mondays.  Debbie Tyce has been running classes for several years now and I have been lucky enough to join in and feel the benefits of taking some time out and connecting with myself.

Contact Debbie on 07919373670 to find out more.

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Train-Gain Gift Voucher

Have you started thinking about Christmas presents yet? Well this might be a perfect present for you or one of your family or friends.... A Train-Gain Gift Voucher! You choose the value and the receiver can use it for or towards any of health and fitness services I offer. Who do you know that would love a one to one personal training session or would like to come to a FatScrap Bootcamp Day after the Christmas indulgences?

Contact me to purchase a Train-Gain Gift Voucher

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How to achieve your healthy eating and exercise goals

Create Urgency
• Identify potential threats showing what might happen if you don’t eat healthily and exercise regularly.
• Examine opportunities that show what might happen if you do eat healthily and exercise regularly.
• Create convincing and compelling reasons why you want to eat healthily and exercise regularly.
                                                       • Gain support from professionals, friends and family who want to help
                                                       you eat healthily and exercise regularly.
                                                      • Take time to buy into eating healthily and exercising regularly
                                                       and prepare for it.

More on "How to achieve your healthy eating and exercise goals" here

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Are you walking your talk?

We are all very good at telling ourselves what we should do, what we ought to do, what we must do, and we are even better at telling ourselves that we can't and that we have failed - a habit that can become a destructive self fulfilling prophecy - we talk ourselves into giving up!

More on "Walking Your Talk" here

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Health and Happiness
Sue x

FatScrap Healthy Lunch Box Ideas

• Ryvitas/ricecakes.oatcakes canned/smoked salmon and medium fat cream cheese
Carrot and cucumber batons and cherry tomatoes
Fruit


• Home cooked chicken mixed with brown rice mushrooms, peppers and onion
Natural yoghurt
Fruit


• Oriental style Prawn, brown rice noodles with stir fried mixed vegetables salad
Natural yoghurt
Fruit


• Jerk chicken with sweetcorn, tomato and peppers and green salad
FatScrap flapjack


• Spicy mixed beans with brown rice, grated cheese and green salad
Fruit


• Wheat free Pasta with tomatoes, mushrooms, pepper and tuna (canned in spring water)
Fruit
• Egg, cress and reduced-calorie mayonnaise mixed with yoghurt with Ryvitas/ricecakes.oatcakes
Cucumber and carrot batons and cherry tomatoes
Fruit


• Potato salad made with reduced-calorie mayonnaise mixed with yoghurt onion and wheat free sausages with green salad
Fruit


• Mackerel/sardines in tomato sauce with brown rice and mixed vegetables
Natural yoghurt
Fruit


• Tuna, cannelleni beans, onion and tomatos with green salad
Natural yoghurt
Fruit


• Rye bread with cream/cottage cheese and pineapple/smoked salmon/chives with green salad
Fruit


• Bulgarwheat and mixed vegetables salad with grilled chicken breast
Natural yoghurt
Fruit


• Vegetable soup
Ricecakes and houmous
Natural yoghurt
Fruit

• Meat and vegetable soup
Wheat free pasta and tomato salad
Natural yoghurt
Fruit


• Vegetables and lentil soup
Natural yoghurt
Fruit


• Cooked chicken, ready to eat organic dried apricots and curried yoghurt with brown rice and green salad
Cucumber, carrot and red pepper batons


• Celery, Apple, carrot and walnuts with reduced-calorie mayonnaise mixed with yoghurt and green salad
FatScrap Flapjack



• Beetroot and feta cheese salad with rye bread
Celery, carrot and cucumber batons
Fruit

• Prawns with tomato puree with reduced-calorie mayonnaise mixed with yoghurt and avocado and green salad
Ryvitas/ricecakes.oatcakes
Fruit



• Spanish omellete with tomatoes and green salad
Natural yoghurt
Fruit

• Roasted vegetables with brown rice and homous or falafel
Green salad
Natural yoghurt
Fruit

• Quinoa with meat/fish and vegeatables with green salad
Natural yoghurt
Fruit

RESULTS UPDATE

MANDY
BEFORE AND AFTER 6 MONTHS OF FATSCRAP

  

 

Reduction of
18lb in weight
2% body fat
2cm in the upper arm
5 cm around the chest and back
9cm around the waist
8cm around the  navel
10cm around the hips
5cm around the thighs

NICK

BEFORE AFTER 4 WEEKS FATSCRAP

 

   

Reduction of
in weight

body fat
in the upper arm
around the chest and back
around the waist
around the navel
around the hips
around the thighs

TRACEY
BEFORE AND AFTER 4 WEEKS FATSCRAP

 

Reduction of

in weight
body fat
in the upper arm
around the chest and back
around the waist
around the navel
around the hips
around the thighs

BUBBLES
BEFORE AND AFTER 3 MONTHS OF FATSCRAP

 

Reduction of

12lb in weight
4.4% body fat
1 cm in the upper arm
7 cm around the chest and back
5 cm around the waist
4 cm around the navel
around the hips
2 cm around the thigh
2 cm around the calf



FatScrap 25th to 31st October - How To Be Comfortable In Your Own Skin

Hi and welcome back!


How To Be Comfortable In Your Own Skin

Love

Acknowledge the good things about who you are – your strengths, qualities and attributes - to love yourself and see that who you are is more than just how you look.

Value yourself highly by talking encouragingly and positively about yourself.

Treat

Treat your body well by giving yourself healthy foods to nourish your soul.

Exercise regularly in a way that you enjoy to help you feel positive about the way you are.

Accept

"Trust life and it will teach you, in joy and sorrow, all you need to know."-James Baldwin (1924-1987)

Accept the past and feel a sense of inner calm as you, learn from it.

Accept the present and feel strong as you learn from all that comes your way.

Accept the future and feel confident that you will arrive where you are meant to be when the time is right.

Loving, treating and accepting positively will help you feel grateful, setting yourself up for more Abundance and Happiness being attracted and coming into every area of your life! When the Universe sees that you are grateful for what you have, it will send you more.

Sue x

FatScrap 18th to 24th October - Are You Walking Your Talk?

Hi and welcome back!

We are all very good at telling ourselves what we should do, what we ought to do, what we must do, and we are even better at telling ourselves that we can't and that we have failed - a habit that can become a destructive self fulfilling prophecy - we talk ourselves into giving up!

Stuck State
What you focus on is what you get, so all the while you focus on what you can't do, you will stay not being able to achieve. You will remain a victim of your circumstances.

Action State
Where concentration goes, energy flows, so all the while that you concentrate on what you can do, you will create action and achieve. You will become responsible for your circumstances.

Perfect/Imperfect Action
Perhaps this is where the problem lies for most of us, we set ourselves up to fail by creating high expectations - we expect to be perfect! When we start a weight loss programme we expect to lose weight, we expect to be able to change our eating habits overnight and become someone who only eats "good" food; we expect to become someone who loves exercise and wants to do it everyday; we expect our talk to do the walk for us. But I think that most of you have found that this doesn't happen. It takes lots of practice for things to become habits - let's face it, you don't become a driver overnight, it takes weeks and months of practice and making mistakes before you can drive a car without having to concentrate hard on where you are going, what you have to do and how you have to do it, so why should you become a healthier, fitter and slimmer person overnight? It takes weeks and months of practice, making mistakes and having to concentrate on where you are going, what you have to do and how you have to do it.

The key to becoming something different is to take imperfect action, allowing yourself to make mistakes but then learning form these mistakes so that next time you can try and do something different to avoid making the same mistake again. This is not the same as failure - Failure is giving up!!

Start walking your talk and take an imperfect action today to help you get fitter, healthier and slimmer!

Sue x

FatScrap 11th to 17th October - How To Achieve Your Healthy Eating and Exercise Goals

Hi and welcome back!


Here are some things you could this week to help you achieve your goals. How many of these ideas have you tried to make sure you stay motivated and on track?
Which ideas have you put into action already and are helping you?
Which of these ideas might you need to put into action now?



Create Urgency

• Identify potential threats showing what might happen if you don’t eat healthily and exercise regularly.

• Examine opportunities that show what might happen if you do eat healthily and exercise regularly.

• Create convincing and compelling reasons why you want to eat healthily and exercise regularly.

• Gain support from professionals, friends and family who want to help you eat healthily and exercise regularly.

• Take time to buy into eating healthily and exercising regularly and prepare for it

Create Action

• Identify the things you can do to eat healthily and exercise regularly.

• Emotionally commitment yourself to eating healthily and exercising regularly.

• Identify how you can eat healthily and exercise regularly.

• Identify and acquire any further resources or skills you may need to eat healthily and exercise regularly.

Create a Vision

• Determine your values that are central to eating healthily and exercising regularly.

• Develop a short summary (one or two sentences) that captures the person you "see" eating healthily and exercising regularly.

• Create a strategy to execute that vision.

• Practice your "vision speech" in the present tense often.

Communicate the Vision

• Talk often about your vision in the present tense.

• Openly and honestly communicate your concerns and anxieties to yourself and to people who can support you.

• Apply your vision to all your actions

• Practice your vision by acting as if it has already been made

Remove Obstacles

• Take responsibility for eating healthily and exercising regularly.

• Ensure your actions are in line with your vision.

• Recognize and reward yourself for making change happen.

• Identify the person you are when you are resisting eating healthily and exercising regularly

• Take action to quickly remove barriers (human or otherwise).

Create Short-term Wins

• Create short term realistic and achievable targets that you can implement successfully

• Choose early targets that are worth the cost. You want to be able to justify the investment in each project.

• Thoroughly analyze the potential pros and cons of your targets. If you don't succeed with an early goal, it can hurt your entire change initiative.

• Reward yourself as you meet the targets you set.

Build on achievements

• As you achieve your targets, Analise what went right and what needs improving.

• Set goals and targets which continue building on the momentum you've achieved.

• Keep ideas fresh by reminding yourself why you want to eat healthily and exercise regularly.

Anchor the vision
• Make eating healthily and exercising regularly part of who you are.
• Show the values behind your vision in your daily actions.

• Be passionate about eating healthily and exercising regularly and recognise the value it has in your life

• Be persistent and create actions to maintain eating healthily and exercising regularly

• Add emotion to your vision

I hope this finds you going where you want to go and being the person you want to be..if not, then I hope it brings you more direction and focus.

Sue x

Latest News, Tips and Advice from Sue Burt, Health and Fitness

Hi everyone...As they say, time flies when you are having fun, and time has certainly flown for me over the last few weeks as I have been having fun meeting up, and working, with lovely new friends and old, as well as adapting to the changes of pace as summer holidays end and a new routine begins...And I don't know about you but I feel some sense of relief and comfort as I get back into more of a routine - knowing where I am going, what I have to do and why. I know that when my day is planned I achieve what I have set out to do.. and more!

So, what would it be like if you planned your day to include eating three healthy meals and an hour of activity or exercise? Would you be more likely to achieve it? What tools could you use to help you plan ahead to achieve your goals?

More on "Achieving Goals" here

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The FatScrap Fat Loss Programme is buzzing with energy at the moment as new people join and regulars continue committing to making choices that will help them reach their goals. Average four week weight losses are around 7 to 8 pounds but the increases in self esteem and self worth that the FatScrappers experience are the real markers of achievement. Seeing our amazing Mandy getting stronger and stronger by the week is inspiring others to think about what they can achieve in their workouts. Reading of "Bubbles'" determination and persistence to achieve her fantastic first four week results, motivates others to believe in possibilities, sharing experiences, support and ideas helps us all find enjoyment in what we are doing.

More on "FatScrap Fat Loss Programme" here



FatScrap

The FatScrap Bootcamp is back on Saturday 16th October (Book by 9th October) and promises to be a fun day of health and fitness. Starting the day with a healthy breakfast followed by a gentle body wake up of Tai Chi to more vigorous FatScrap Workouts, surprisingly healthy delicious snacks, cookery

demonstrations (and tastings!) and then a lovely yoga, relaxation and meditation
to finish, you will be sure to feel ready and motivated to kick start or continue a healthy
and fit lifestyle.

More on "FatScrap Bootcamp" here

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There is an abundance of British seasonal produce in the shops right now, from potatoes, beans, broccoli and beetroot to tomatoes, courgettes and peppers and the fact that they are in season now means that they are just right for us to eat now. Eating in tune with the seasons provides our body with the nutrients it naturally needs at the different times in the year. It also means that we eat these foods when they are fresher and taste best. On a more holistic level, eating with the seasons allows us to connect with nature and connect with ourselves. We can become more intuitive about what our body needs. If you think about, tropical fruit for example, are grown in the tropics where the climate is hot. These foods are naturally cooling to the body. So do we really want to eat pineapple in the winter when our body is crying out for warming foods? And of course, there is always the environmental argument and the consideration of how far our food has travelled to get to our table...

More on "Increasing Your Vegetable And Fruit Intake" here

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In your quest to be healthier, fitter and slimmer have you thought about how you see yourself? Are you always looking for, and seeing, the negative -what you don't like about yourself, how you don't want to be, all the failures you think you make?

Where your focus goes, your energy flows so is it worth the time and effort of giving all your energy to feeling negative? What would it feel like to focus on the positive - what you do like about yourself, how you would like to be and all the achievements you do make?

More on "Who Do You Think You Are?" here

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Leptin is a circulating signal that reduces appetite, and is believed to increase physical activity and feelings of well being. Ghrelin is the hormone that makes sure we eat enough and, is the one that works alongside leptin.

Insulin is a hormone that increases appetite, decreases physical activity and feelings of well being by suppressing leptin, as well as promoting the chemical dopamine which makes a person want to eat to get the feel good dopamine “rush”. It is an imbalance in these hormones that can lead to obesity.

More on "Balancing Hormones" here
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A few days ago, while walking my dog early in the morning, I met two beautiful young girls on their way home from a sleepover, still wearing their pyjamas, singing along to the music playing on their ipods. They returned my smile and even greeted me with a chirpy "Morning!" I was struck by their happy energy, confidence and carefree spirits but felt a tinge of sadness that their bodies looked so out of condition for their young age. I had the pleasure of meeting them again a little while later as I walked back along the path and found them sat down in the middle of the pavement, smoking. We talked about my dog and their sleepover and they told me how tired they were from lack of sleep. This then opened the door for further conversation on how they were feeling and I was able to bring up the subject of smoking which they seemed to welcome discussing, and then thanked me for helping them to think about their behaviour and how it might be affecting their health. When they told me they were only 13 years old I was shocked. Not only because they were smoking but also by their obvious high levels of bodyfat at such a young age! This, coupled with a later conversation with Dusty (one of our FatScrappers) led me to think about which is more damaging, smoking or obesity?

More on Which Is More Damaging, Smoking Or Obesity?

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Have you started thinking about Christmas presents yet? Well this might be a perfect present for you or one of your family or friends.... A Train-Gain Gift Voucher! You choose the value and the receiver can use it for or towards any of health and fitness services I offer. Who do you know that would love a one to one personal training session or would like to come to a FatScrap Bootcamp Day after the Christmas indulgences?
Contact me to purchase a Train-Gain Gift Voucher

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Or perhaps you, or someone else, would like a bit more of a pampering session with reflexologist , Natasha Selby, who I can highly recommend. This gentle therapy encourages the body to work naturally to restore and maintain its own healthy balance. It has been shown to be effective for:

• Stress

• Back pain
• Migraine
• Fertility problems
• Hormonal imbalances
• Arthritis
• Sleep disorders
• Digestive disorders
• Sports injuries

However, reflexology is an equally important therapy for healthy people. Everyone needs balance, relaxation, moments of reflection and serenity to get in touch with their deeper selves and experience the peace and well-being that lies within.

Contact Natasha Selby to find out more or to purchase a voucher here

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And, on the subject of relaxation, how about joining a relaxation and meditation group starting soon in Brighton Hill on Monday mornings at 10.30?  Debbie Tyce has been running classes for a few years now and I have been lucky enough to join in and feel the benefits of taking some time out and connecting with myself.
Contact Debbie on 07919373670 to find out more.

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Finally A Special Offer for all readers..
Recommend a friend to join the new FatScrap Group starting in November and receive a free personal training session as a thank you from me!

Well, that's all for now!

Health and Happiness

Sue x

Which Is More Damaging – Smoking Or Obesity?

A few days ago while walking my dog at 8.30 in the morning I met two beautiful young girls on their way home from a sleepover, still wearing their pyjamas, singing along to the music playing on their ipods. As I smiled at them, they smiled back and even greeted me with a chirpy "Morning!" I was struck by their happy energy, confidence and carefree spirits but felt a tinge of sadness that their bodies looked so out of condition for their young age. I had the pleasure of meeting them again a little while later as I walked back along the path and found them sat down in the middle of the pavement, smoking. We connected once again as we talked about my dog and their sleepover and they told me how tired they were from lack of sleep. This then opened the door for further conversation on how they were feeling and I was able to bring up the subject of smoking which they seemed to welcome discussing, and then thanked me for helping them think about their behaviour and how it might be affecting their health. When they told me they were only 13 years old I was shocked. Not only because they were smoking but also by their obvious high levels of bodyfat at such a young age! This, coupled with a later conversation with Dusty (one of our FatScrappers) led me to think about which is more damaging, smoking or obesity?

Well, as always, The Universe answered my question and I was directed to a study that highlights a big health risk of obesity in children. It found that...

• The plaque build up in the neck arteries of obese children or those with high cholesterol is similar to levels in middle-aged adults.
• Using ultrasound images, researchers equated the “vascular age” to be 45 years old in these children.

• Obese children who have high triglycerides are the most likely to have prematurely aging arteries; these children should be treated as high risk for cardiovascular disease, researchers concluded.

Now this also shocked me. Does it you? And it made me wonder what is the “vascular age" of my arteries?

We can not see what is going on inside our bodies but we can see accumulated body fat on the outside and realise that it might be reflecting the potential damage we are doing to ourselves on the inside. Overweight and obese people are at a higher risk of developing diabetes, many forms of cancer, heart disease and can lead to the onset of almost every degenerative condition.
People who smoke are at higher risk of heart disease, stroke, lung disease, lung cancer and many other forms of cancer, and children who smoke under the age of 15 are three times more likely to die prematurely than someone who starts smoking at 20 years of age!
So, my conclusion is, obesity is as damaging as smoking. We all know that smoking may seriously damage our health but often fail to recognise that obesity may also seriously damage our health. Some would argue that obesity is a disease, as the body is not “at ease” and so health is damaged already! If someone is already obese and smokes, then the combined unhealthy actions of eating too many unhealthy foods with inactivity and smoking will result in even higher risks to health.
Once we all take more responsibility for our health, change our choices and our actions, we can all lower our risks of developing disease and increase our happiness, quality of life and wellbeing.
Going back to the 13 year old girls who are obese and smoking, well I just hope that I may have made a difference in the few minutes that I spoke to them about their choices and actions as these, combined with their young age are a potential lethal cocktail for their future health and happiness.

Sue x

FatScrap 4th to 10th October - Planning To Achieve

Hi and welcome back!

As they say, time flies when you are having fun..and time has certainly flown for me over the last few weeks as I have been having fun meeting up, and working, with lovely new friends and old, as well as adapting to the changes of pace as summer holidays end and a new routine begins...And I don't know about you but I feel some sense of relief and comfort as I get back into more of a routine - knowing where I am going, what I have to do and why. I know that when my day is planned I achieve what I have set out to do.. and more!

What would it be like if you planned your day to include eating three healthy meals and an hour of activity or exercise? Would you be more likely to achieve it? What tools could you use to help you plan ahead to achieve your goals?

Most of you know, I work as a personal trainer and fitness instructor and describe myself as a tool that people invest their money, time and energy in to help them achieve their goals, but like any tool, if I am not used I won't be able to help. I wonder how many of you have invested in tools to help you achieve your goals but don't use them? Gym memberships, home exercise equipment, recipe books, fitness DVDs...? What would happen if you did use these tools?

Over the years I have had to come up with different tools to help people achieve their goals, especially when it comes to weight loss. What tool might help one person might not always help another, but in time I discovered, what I think to be, some of the best tools for helping achieve weight loss goals and have  put them together in the form of FatScrap - a toolbox full of tools that will guarantee results. And, as discovered by successful FatScrappers, the more of the tools you use, the easier it is to achieve results!!

Yes, FatScrap is an investment, but if you get value out of it, then is the investment worth the cost? How many tools have you invested in, not used and so have been not worth the cost? Are you getting value out of your gym membership, your home exercise equipment, your recipe books, your fitness DVDs...? Are you blaming other things like lack of time, lack of ability, lack of knowledge, for you not using these investments?

When my daughter asks me if I think something is expensive, I suggest that she thinks about whether the cost is relative to the value she is going to get out of it which brings me to another question; how much do you value your health and fitness, and is it enough to invest your time and energy in? 

So, when you plan your health and fitness goals to be important enough and plan to make the time to be healthy and fit as well as plan to put in the effort to do what it takes, you will achieve!

Sue x