Month: May 2014

KSFL Weekly Newsletter

Good Morning!!

Another bank holiday is upon us! And, you know what else is GREAT! Summer has now arrived. Now I know that some of you enjoy a pizza, curry or a pudding as your cheat meal. But, I also know that a fair few of you do love a tipple… So this is for you and some interesting facts on drinking alcohol.

Can I have a drink & not ruin my KSFL Lifestyle??

It’s a sunny weekend on the cards so the temptation of a few drinks this weekend, will be hard for many to resist.
But, if you have been trying so hard this week & feeling good & positive with your KSFL Lifestyle
It is worth taking a minute to see how far you have come before, you sabotage all of your efforts on a boozy weekend.
Not wanting to be a kill joy and all that…..
I’m arming you with the Alcohol & Fatburning facts.
The Science.
The effect of alcohol on fat storage is verysimilar to that of carbs: by suppressing fat oxidation, it enablesdietary fats to be stored with ease. However, while conversion of carbs to fat may occur once glycogen stores are saturated, DNL viaalcohol consumption seems less likely.

In a nutshell,if you want to maintain a lean body avoiding alcohol is a good choice.
It’s not just the added calories (alcohol offers seven calories pergram compared to carbs & protein, which contain four each).
Alcohol affects metabolism because when you drink it, and body puts all other metabolic processes on hold until it has
processed the alcohol.

Quick Facts

Those extra calories have to be burned immediately, putting on hold everything else.
The body can’t store alcohol, so it has to use it up first. All the other metabolic processes- i.e. the metabolising of fat and glucose- have to be put on hold while the body gets rid of the alcohol.

Alcohol turns off fat burning at the cellular level

And according to Dr. Gil Wilshire, head of the prestigious non-profit organisation the Carb Aware Council in Washington, D.C.,

Beware of Drinking after KSFL Detox

After you have completed the KSFL Elimination I wouldn’t encourage you to go on a huge bender unless you want the hangover from hell for at least 3 days.
Your body is clean & will treat the alcohol as a poison potentially making you vomit and worse!

Is It Worth it???

Go easy and tread carefully.

Remember alcohol makes you lose your inhibitions & you might not need much encouraging to hit the chip shop, kebab shop or 24 hour Asda for god knows what else.

Important dates!

St Francis Car Boot 24th May 2014 (Saturday) I will be at Body Combat first!!

Bodicote Car Boot 26th May 2014 (Bank Holiday Monday)

Fitness & Wellness Workshop 31st May 2014 (Saturday)

Banbury Show – 8th June 2014 (Sunday)

FREE STUFF!

I am teaching FREE classes at Energie Fitness Club in Grimsbury starting on Monday’s 6-7pm. The class is called Beat Box. Some of you may have attended the class before. It is a boxing class using focus pads and boxing gloves. Want to see more http://www.fightklub.co.uk/

On the 4th June I am giving a FREE KSFL Taster session. This is so exciting! Details below:

9:30am Ex Servicemans Village Hall, Bloxham

These are KSFL Express sessions that consist of a weigh in and a 30 min talk on nutrition, fitness and motivation. There won’t be any exercise session as the HIIT workouts can be done from the comfort of your own home. These sessions are for those that can’t make it to the evening session due to shift patterns or for Mum’s that can’t get a baby sitter etc…. If you know of anyone that would benefit from this please share the info with them. The first session is completely FREE!!

COMING SOON – KSFL 9:30 -10:30 Energie

Fitness Club Fitness Pilates Express 12:30 – 13:15 Begins Tuesday 10th June. Energie

SPECIAL OFFER!!
If you can get 4 friends to come to the workshop on the 31st May, your ticket is FREE!!!

That’s all this week team!
Eat clean & train smart
Sind xxx

KSFL News!!!

Good Morning!!I am writing this and the sun is shining brightly through my window. I don’t to shut the curtain, but it’s glaring on my laptop screen and I cannot see a thing. Hahaha!

Not sure if I have mentioned this but KSFL was in the paper last Thursday (Page 22). Did you see it? It was a wonderfully, honest article written by the lovely Hanna from the Banbury Guardian. Thanks Hanna for taking on the 7 day elimination challenge. Your results were just fantastic and your positive attitude throughout was amazing!!

This week I would like to talk about fat in our diets. For years many of us have avoided fat, because we thought if we ate it then logically we would end up fat. But this is not the case. Remember, any processed food that has had fa removed (fat free) is loaded with sugar or even worse sweeteners.
So, why should we eat fat in our diets? First thing I need to explain here, on KSFL the fats you are eating are all good fats. Some fats are more harmful but seeds, nuts, avocados to name a few are great sources of fat (in moderation). Don’t be fooled, if you are sat at your desk 9-5 snacking on nuts all day, think again!! Yes you can eat nuts, but not 200g!! That’s just too much fat and you will probably spend the rest of your day sat on the loo.
Our bodies need fat to function. Low fat products in supermarkets create high insulin load to your blood sugar levels. As I have mentioned above, to eliminate something from a recipe, requires something else being included to replace it. LOW FAT OFTEN MEANS HIGH SUGAR! Sugar creates fat.
Fats to be avoided are: vegetable oil, chocolate bars, cheap cheese, non grass fed meat, microwave meals, chips, deep fried breaded food etc…
Fat supresses (reduces and slows) the effects of insulin. The majority of our brain tissue is made up of fat. We are often scared of the word fat because the intention is to lose fat. In reality, you need to eat good fats to lose fat.
KSFL recommends a mixture of good fats because they lower cholesterol and improve the function of your heart.
Good forms of fat: avocados, nuts, coconut oil (used in cooking), omega 3 (found mostly in fish) and flaxseeds.

Recipe time

Quinoa Carbonara

Serves 2

1/2 cup dried quinoa
Low sodium stock
Lean bacon x3 rashers
1/2 red onion
1/2 a ripe avocado
Lemon juice
Water
Herbs/spices
Salt & pepper

Method

Cook the quinoa as instructed on the packet with the low sodium stock. Meanwhile – fry the onion in some coconut oil for a couple of mins, then add the chopped up lean bacon. Set on a low heat while you make the sauce.

Scoop out 1/2 of the flesh from the avocado into a blender/mixer, add a splash of lemon juice and some water (enough so that the mixture is creamy like a sauce). Feel free to season with herbs or spices, whichever you would prefer. Season with salt and pepper. Taste.

Once the quinoa is ready, mix the sauce, bacon and onion together. This will look green, but tastes amazing!! To bulk it out why not add some peas. It actually reminded me of risotto another one of my old favorites when I used to eat WHITE CARBS!!

Important dates!

Fitness & Wellness Workshop 31st May 2014 (Saturday)

This is the 2nd Fitness Workshop we have ran in Banbury. The first was a great success and now by popular demand we are running another one. There will be a variety of fitness and dance classes that you can come along and try. Taught by some of the best Instructors Banbury has to offer. Also included in the day is a FREE Kick Start Fat Loss (KSFL) taster session where you can find out how the KSFL members are getting on with their new lifestyle and maintaining those fat loss figures! Tickets are £20 for the whole day or £10 for 2 classes. If you would prefer just to attend one session of the day £7.50. There will be lots of other interesting bits and bobs happening throughout the day.
Also – if you fancy a beauty treatment Debra Page is offering 20 minute sessions for £10. Let me know if you are interested as we will need to book you a slot and request a £5 deposit to secure the booking.
Don’t miss out – tickets will go very fast. To book email sindy.matthews@hotmail.com or call 077363 09921
Banbury Show – 8th June 2014 (Sunday)

FREE STUFF!I am teaching FREE classes at Energie Fitness Club in Grimsbury starting on Monday 19th 6-7pm. The class is called Beat Box. Some of you may have attended the class before. It is a boxing class using focus pads and boxing gloves. Want to see more http://www.fightklub.co.uk/

On the 4th June, I am giving a FREE KSFL Taster session. This is so exciting! Details below:

9:30am Ex Servicemans Village Hall, Bloxham

These are KSFL Express sessions that consist of a weigh in and a 30 min talk on nutrition, fitness and motivation. There won’t be any exercise session as the HIIT workouts can be done from the comfort of your own home. These sessions are for those that can’t make it to the evening session due to shift patterns or for Mum’s that can’t get a baby sitter etc…. If you know of anyone that would benefit from this please share the info with them. The first session is completely FREE!!

COMING SOON – KSFL 9:30 -10:30 Energie Fitness Club, and

Fitness Pilates Express 12:30-13:15 Energie Fitness Club
Eat clean and train smart
Sind
Mobile: 077363 09921

Email: sindy.matthews@hotmail.com
Website: www.kickstartfatlossbanbury.co.uk
Twitter: @SindyMatthews3
Instagram: mini motivator

This weeks Kick Start Fat Loss Newsletter

Good Morning!!

Did you all have a good Bank Holiday?!  I know I did. As I waved goodbye to some wonderful people at WRAP and took a week off to refocus. Tuesday was my first day as  a full time Fitness Professional and to be honest it felt GREAT!! I love being self employed. Don’t get me wrong it’s the bravest thing I have ever done. Don’t chase those dream, live them. Find something you are great at, in your comfort zone and know that you deliver. Just do it!


I had a meeting with the lovely Hanna Ljunggren at the Banbury Guardian and we had some photos taken in People’s Park. KSFL is in the paper my lovelies!!! For those of you that don’t already know. Hanna participated in the 7 day elimination challenge online and had some wonderful results. You can find the write up on page 22 of the Banbury Guardian.

 

Christina Morris also had some fab results from following this challenge to the letter. If you need to super  charge your KSFL again just let me know.

 

KSFL is in the paper!!

Did you all have a good Bank Holiday?!  I know I did. As I waved goodbye to some wonderful people at WRAP and took a week off to refocus. Tuesday was my first day as  a full time Fitness Professional and to be honest it felt GREAT!! I love being self employed. Don’t get me wrong it’s the bravest thing I have ever done. Don’t chase those dream, live them. Find something you are great at, in your comfort zone and know that you deliver. Just do it!

I had a meeting with the lovely Hanna Ljunggren at the Banbury Guardian and we had some photos taken in People’s Park. KSFL is  in the paper my lovelies!!! For those of you that don’t already know. Hanna participated in the 7 day elimination challenge online and had some wonderful results. 

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Christina Morris also had some fab results from following this challenge to the letter. If you need to super  charge your KSFL again just let me know.

 

Important Dates!Philly’s Pamper Day – 10th May 2014 – Sulgrave Village Hall – 11am – 7pmThere may be some slots still available for pamper treatments – I will be there promoting KSFL along with my wonderful Mum. Also available are a few stalls selling jewellery and other lovely gifts. And for those of you that are planning a cheat meal – CAKES!!!
Banbury Show – 8th June 2014NEW, NEW, NEW!!On the 4th June a NEW KSFL Daytime session will be launching. This is so exciting! Details below:9:30am Ex Servicemans Village Hall, Bloxham

These are KSFL Express sessions that consist of a weigh in and a 30 min talk on nutrition, fitness and motivation. There won’t be any exercise session as the HIIT workouts can be done from the comfort of your own home. These sessions are for those that can’t make it to the evening session due to shift patterns or for Mum’s that can’t get a baby sitter etc…. If you know of anyone that would benefit from this please share the info with them. The first session is completely FREE!!

That’s all for now folks!

Eat Clean and Train Smart

Sind x

Jemma’s photoshoot – 5 stone lighter and 55 inches smaller!

Jemma Hawtin and I recently went to Emma Collins for a photo shoot  to show off Jemma’s new figure! On the drive into town Jemma was telling me that she used to hate her picture being taken, but now when she is asked if her picture can be taken she feel fine about it. Here are just a couple of pictures taken from the shoot. I think you will all agree that Jemma looks absolutely amazing and is a real inspiration and role model to her little girl Lily.

Jem and jeans1Jem2

 

Here is what Jemma had to say:

5 stone loss and I’m feeling fantastic I don’t feel like I’m on a diet, just eating more healthy. My body shape has changed so much and I am always reminded by all the lovely comments from people. Ksfl for life x’.

NEW KSFL Express – day time classes start 5th June

Do you struggle to get to evening classes because you can’t get a baby sitter, do you work nights? KSFL Express is the class for you! WHY?? Because:

Bring your baby along with you.

Too tired to workout after your shift? You can workout at home whenever you feel like it!

The format consists of a welcome and a weigh in followed by a 30 mins talk on nutrition, fitness and motivation. All of the workouts are available to you online as well as continued support provided by me and the rest of the KSFL members. To book on please email sindy.matthews@hotmail.com or call 077363 09921 for a 1-2-1 chat. I will educate you and give you the information on how to eat clean to get lean without having to spend hours in the gym and wasting money on car parking. Make this a lifestyle that can work for you!

Your first session is FREE!! BUT! If you decide to sign up on the 4th June – your will receive a discount. Sign up is usually £37 but you will get it for £35.

Classes are at 9:30am Ex Serviceman’s Village Hall, Bloxham, OX15 4LU

To find out more info please contact me: sindy.matthews@hotmail.com or 077363 09921.