Max Merritt Personal training is International!
A client of mine from America. Deffinatly a charicter!!
Hes lost 5 stone since using the online programme on www.maxmerrittpt.com
Top 10 Superfoods Revealed!!!
Your Mum spent half her adult life worrying about helping you grow up big and strong. Do her proud and check out our Top 10 Superfoods that are going to keep you that way...
1. Coconut Fat: One of the most misunderstood fats known to man. We think it’s awesome; it’s highly anti-viral, anti-bacterial and anti-fungal, fantastic for weight loss (regulating metabolism through optimising thyroid function) and is a great source of usable energy. We use it in smoothies, cook with it, or eat it right off the spoon
2. Avocado: High in great mono-saturated fats and beta-sitosterol, which have been shown to lower cholesterol. It’s also high in anti-oxidants, fibre, and lutein (great for your eyes), and is associated with a reduced risk of diabetes and cancer
3. Spinach: It’s not only Popeye that loves spinach. Calorie for calorie, it’s the king of nutrients, delivering vitamin K (good for your bones), vitamins C and A, folic acid, quercetin (a powerful anti-inflammatory) and as though all that wasn’t enough, it’s an excellent source of calcium too
4. Blueberries: A low GI anti-oxidant powerhouse with anti-inflammatory properties, great for those looking to lose weight
5. Almonds: Gives you a good amount of protein, great fats, fibre, calcium, magnesium and vitamin E, and is highly alkalising. A great snack especially when combined with an apple
6. Free Range Eggs: A great source of very high quality protein, omega 3 fats, vitamin B12 and choline – which is essential for cardio-vascular and brain function. It’s also high in sulphur which amongst other things promotes healthy skin and nails
7. Broccoli: Jam packed full of anti-oxidants and detoxifying enzymes, fibre, and with cancer fighting properties. It belongs to the cruciferous family along with bok choi (pak choi), cabbage and kale
8. Quinoa: A gluten free grain high in protein, calcium, magnesium, iron and fibre, according to the ancient Inca’s, it’s the ‘Mother of Grains’. They loved it, so do we!
9. Kefir: A traditional cultured milk drink rich in enzymes, healthy micro-organisms, complete protein, B vitamins and minerals, aiding digestion and absorption. That’s one cool drink, we think you’ll agree
10. Wild or Game Meat: Compare wild meat to commercially reared meat and there’s no competition. A great source of protein, it’s also a vitamin B, iron and zinc powerhouse, high in CLA (Conjugated Linoleic Acid), which is not only cancer fighting but is also great for reducing abdominal fat
Runners up: olives, sauerkraut, barley grass, sea vegetables, flax seeds, sprouted beans & lentils
What do you think? Do you disagree? Would you have included something else? Send us an e-mail: info_maxmerrittpt.com
Maxs 50lb Weight loss Tips
How would you like to be 50 pounds lighter 12 months from now?
50 pounds comes out to about 3 trouser sizes.
Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.
It's actually much easier than you think.
I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.
All it takes is losing one pound each week. One measly pound.
Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.
Your 500 calorie deficit can be done by a combination of increased calorie exertion (click here to book a free session ) as well as a decrease in calories consumed (eating less).
Follow these steps:
• First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.
• Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
• Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.
Here are 7 simple ways to cut 250 calories:
1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?
Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.
And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation. (Maxs Mobile: 07565799418.)
When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?
BOOK A FREE SESSION TODAY GO TO: www.maxmerrittpt.com/freesession
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Spinach & Egg White Wrap
This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.
Servings: 2
Here's what you need:
• 1 Teaspoon olive oil
• 1 Garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 Cups spinach, roughly chopped
• 1 Cup egg whites
• Dash of salt and pepper
• 2 Sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Say no to Soda Drinks
According to the Nutrition Research Centre
Your Body within 1 Hour of Drinking Certain fizzy drinks
-10 minutes: 100 percent of your recommended daily intake goes into your system (10 teaspoons of sugar). Can you imagine just eating that amount raw? Well normally it would make you sick but the phosphoric acid cuts the flavour.
-20 minutes: Your blood sugar level skyrockets. Your liver attempts to maximize insulin production in order to turn high levels of sugar into fat.
-40 minutes: Your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.
-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.
>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine's diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that were otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.
-60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another?
WARNING:
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MEGGA FAT LOSS
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