When:                Saturday 19th November

Charles Poliquin is a world leader in Strength and Conditioning. He has trained many medal winning and gold medal winning athletes, he is a pioneer in physique enhancement.

www.charlespoliquin.com

The stronger your immune system, the easier it is to gain muscle and lose fat. The more insulin you produce, the faster you age. The best predictor of lifespan is muscle mass and strength

Supplements  

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

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Adherence is key to getting results and keeping them. It all comes down to doing what you say you are going to do, Lynda does that- and them some! I have been training Lynda for over a year now, and I can tell what day it is just by seeing what time she turns up to gym to do a session or class, she is just that consistent! In the gym, Lynda holds her own with the best of the best, rising to any challenge that I set in our sessions, or we as a team set for the gym and classes. I always look forward to our sessions, and to what she will do next that will surprise me strength wise. Congratulations Lynda, you thoroughly deserve to be recognised as out client of the month

Estrogen has been a big issue for most of my clients both here and back in the UK.

In February I did a post for a local blog in the UK that highlights how much of an issue it has become:

“The big health story this week was the realese of new figures by Cancer Research UK, showing a sharp increase in breast cancer cases over the past decade.

• 47,700 women were diagnosed in 2008
• 5,000 more than a decade earlier, a rise of 3.5 per cent Read more

Ingredients: 

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 230g cooked meat (ham or sausage) cut or crumbled into small pieces
• 2 cups diced vegetables (asparagus, peppers, onions, broccoli work well, but use what’s on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions:

1. Preheat oven to 350 C.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1″ of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

5 Reasons You’re Not Dropping Body Fat!

Where do I start on this one?

If you’re serious about improving your body composition & health then you’ll apply my tips in this blog. If not, keep doing what you’re doing and stay the same! Read more

Myles and Stephen

Myles & Stephen are the ‘perfect’ clients to train, they eat well and rip into their training every session. While Stephen might mutter a few words of abuse under his breath now and then there is never any whinging from Myles & Stephen and I train them bloody hard!. The boys are definitely inspirational around the gym, I know the effort they put into their training definitely is infectious and lifts everyone around them especially in the group sessions.

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Written By Dan Marshall

Nearly everyone at some stage during their training has included long bouts of cardiovascular training without taking into consideration the effect it has on their body or how it affects their goals. Have you ever thought of why you include long aerobic sessions into your training? Is it because you believe it to be effective or because you’re a sheep in a herd following the pack?

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Top 5 BioSignature Health Tips

By Brian Ellicott

1. Drink plenty of water
Water is used by the body help transport and excrete toxins from the body.  Drinking at least 3 litres a day during the summer will help your body to stay hydrated and help your kidneys excrete toxins.

Make sure you get the best quality you can by buying a high quality filter or filter bottle.  We now sell both at FW, and they can be one of the best investments you can make for your long term health.

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Shirley Stephens

Shirley is a true inspiration and optimizes the benefits of looking after yourself and living a healthy life. Shirley is 73 years of age and is literally fitter and definitely stronger than a lot of ladies and men that are half her age. I and all the staff here at function well truly do look at Shirley as an inspiration. Shirley never ever uses her age as an excuse, it is not a limiting factor for her, she pushes herself mentally and physically at every single session with a goal to constantly improve which I think is awesome. Shirley always brings her best and refuses to have nothing but a positive attitude towards her training – Shirley is a great example of what you can achieve if you have the right mindset.

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