NUT FEAST! | jamcoretraining.com

NUT FEAST! | jamcoretraining.com

Diet Analysis.

DIET ANALYSIS.
If you are short on time or money but you would like some simple, practical advice on your diet and what foods you should be eating then this 30min diet analysis is for you.
I will analyze your four-day food diary and compare it to the recommended daily allowances (RDAs) and optimum nutrition intakes (ONIs) based on figures supplied by the Food Standards Agency’s database of food compositions. I will identify possible areas for improvement and after taking into account your age, weight, height, calorie requirement and lifestyle I will write a report highlighting both the positive and negative aspects of your diet. The report will evaluate your macronutrient balance of protein, carbohydrate and fat, assess whether your diet provides you with adequate amounts of vitamins and minerals, while highlighting the health benefits of these nutrients and suggesting specific food sources in which they can be found. The analysis will assist you in making positive changes in your diet.
For further details and to book this programme please contact me on: 0798 435 4608, or email: keith@cormican.fslife.co.uk and I will get back to you.

Nutrition Plans.

WEIGHT LOSS DIET PLAN
Do you want to end food cravings and sustain weight loss long term? Are you confused by all the conflicting information out there about weight loss and don’t know where to start? Have you been yo-yo dieting forever? Not making any progress with weight loss?
Finding a way to lose and maintain weight is not always easy. Crash diets might work in the short term, but once you start eating normally again the pounds pile back on and you're back to square one. If you are fed up with unsuccessful weight loss attempts and your goal is a long-term healthy weight, I can help.
The 12-week diet plan is especially designed to help you change your attitude towards food and teach you a healthy way of eating that works for you so that you can achieve sustainable weight loss without dieting or feeling deprived. You will learn how consuming the right types of food in the right combination could not only help you lose weight but also give you more energy and vitality. Using a detailed questionnaire, I will identify any underlying factors, which may be contributing to your weight issues, and develop a plan that takes into account your individual biochemistry. To help you stay on track you will get on-going e-mail support for the duration of the course. My aim is to work closely with you and develop a plan that works for you.
The 12-week diet plan consists of:
• Initial 1hr nutritional consultation
• Second 30min nutritional consultation
• Tailored dietary and supplement programme
• Four follow-up 30min nutritional consultations
• Information explaining fundamental principles of healthy eating for weight loss and information about food and diets
• Menu and recipe suggestions
• Exercise recommendations and stress management tools
• Monitoring sheets to track your progress
• Support between consultations
For further details and to book this programme please contact me on: 0798 435 4608 or email:keith@cormican.fslife.co.uk and I will get back to you.





INTENSIVE DIET PLAN
Emergency weight loss for a special occasion
If you need to lose weight fast for a specific event or just in time for that beach holiday, then the six-week super-intensive programme could deliver the results you wish for. I will design a bespoke diet plan to maximise weight loss and the amount of fat you burn and support you with a weight loss specific supplement plan to ensure you maintain optimum levels of nourishment. The nature of this plan is quite intensive but when followed properly it could deliver dramatic results. The 6-week Intensive plan includes:
• Initial 1hr nutritional consultation
• Two Follow-up 30min nutritional consultations
• Bespoke six-week dietary and lifestyle plan
• A weight-loss specific supplement programme.
• Nutritional handouts and advice material
• Support between consultations
For further details and to book this programmes please contact me on: 0798 435 4608, or email:keith@cormican.fslife.co.uk and I will get back to you.



WEIGHT BOOSTER PLAN
A healthy way of putting weight on
If you are amongst the 5-10% of the general population who are underweight, even though they eat healthy amounts of food, then the12-week Weight Booster Plan will offer you a healthy effective solution to your weight issues. Putting weight on and maintaining it, can be very frustrating since there is little sympathy for ‘naturally skinny’ people due to society’s obsession with the ‘pursuit of thinness’. Being underweight could be due to your genetic built or other underlying health issues. I will investigate potential contributing factors that could jeopardise your weight gain efforts and after analysing your health history, lifestyle, environment and genetic inheritance as well as assessing your current diet and eating habits, I will devise an tailored nutrition plan for you to ensure you put on weight healthily, limiting the amount of fat gain and increasing muscle gains. The 12-week Weight Booster plan consists of:
• Initial 1hr nutrition consultation
• Second 30min nutritional consultation
• Two follow-up 30min nutritional consultations
• Informative handouts explaining the fundamental principles of eating for a healthy weight gain
• Tailored dietary and supplement programme.
• Exercise recommendations and stress management articles.
• Menu and recipe suggestions
• Support between consultations
For further details and to book this programme please contact me on: 0798 435 4608, or email:keith@cormican.fslife.co.uk and I will get back to you.

Detox!

DETOX PLAN

Every day our bodies are bombarded with toxins from both outside (the polluted environment, medications, alcohol, cigarette smoke) and toxins from within the body. When the load becomes greater than the body’s capacity to deal with it, toxins begin to accumulate in tissues and organs, which may eventually result in slowing down your body systems and functions, leading to exhaustion, premature ageing and degenerative diseases. An overworked liver usually causes symptoms of weight gain, sugar cravings, cellulite and water retention, anxiety, tension, mood swings, depression and skin problems.
The Detox Plan is a gentle 6-week programme designed to limit the incoming burden of new toxins and enhance the elimination of stored toxins, reducing total body toxicity to help you feel cleansed and re-energized.
For further details and to book this programme please contact me on: 0798 435 4608 or e-mail: keith@cormican.fslife.co.uk and I will get back to you.

6 Week Intensive Plan.

The 6-week Intensive plan includes:

• Initial 1hr nutritional consultation
• Two Follow-up 30min nutritional consultations
• Bespoke six-week dietary and lifestyle plan
• A weight-loss specific supplement programme.
• Nutritional handouts and advice material
• Support between consultations
For further details and to book this programmes please contact me on: 0798 435 4608, or email:keith@cormican.fslife.co.uk and I will get back to you.

The New Programme - Weight Management.

Weight Management.
ACHIEVE AND MAINTAIN YOUR IDEAL HEALTHY WEIGHT

If you need to lose or put on weight, trim down or gain muscle, lose inches from your waist or fat from your hips, I have the right programme for you. Just chose one of the nutrition-only or nutrition-&-exercise weight management plans, which are especially designed to help you towards achieving a healthier weight and educate you to a nutritious diet for life that maintains your ideal weight and promotes wellbeing.
“Long-term successful weight management isn’t just about what works if you stick to it. It’s about what you can stick to that works“
I understand that reaching and maintaining your ideal weight is not always easy. It is not surprising that most people will struggle with their weight at some point in their lives.
BUT I CAN HELP!

I know that when it comes to weight management, there is not one diet to suit everyone. We are all biochemically different and have reached our current state of weight and health through wide-ranging genetic, dietary, lifestyle, environmental and psychological factors. That is why I analyze and take into consideration all these factors before designing your personalized weight management plan. All my recommendations are evidence-based and are highly personalized to accommodate your food likes/dislikes and practicalities of life. I may also suggest specific laboratory tests, if necessary, to further investigate any underlying reasons that prevent you from loosing or gaining weight and tailor your nutritional programme accordingly.
All of the Weight Management Programmes are ideal if you are looking to lose or put on weight, reduce your cholesterol and the risk of cardiovascular disease, diabetes and metabolic syndrome or if would like to get on track to a healthier lifestyle and way of eating

Seasons are changing!!

AUTUMN MOTIVATION

During the spring and summer months, it is not too difficult to get motivated to exercise. The hot weather and long evenings often mean we will be wearing less and want to look our best. When autumn arrives, however, inspiration to work out is harder to find. Here are some tried and tested principles to help improve your strength, fitness and physique as autumn approaches:

Variety is not only the spice of life, but also the secret weapon that helps blast through training barriers.

ATTACK YOUR WEAKNESSES – it is easy to slip into a pattern where you emphasize working muscle groups you have had most success in training and ignore groups that lag behind. Why? Because we like to do things that we know we do well and we know we get results from. By the same token, we hobble through parts of our workouts where we have been less successful, using poor form with low energy. We can use the new autumn season as an opportunity to look at our weaknesses as challenges to be undertaken. Take an honest look at your present condition, and think about the parts of your training programme and body development that you feel are weaknesses. Plan a set of goals and prepare to vigorously transform weaknesses into strengths. Here are a few ideas on how you might approach this:

(1) STUDY UP!

Read up on how to master training and nutrition techniques and strategies that target your weakness. Consult a personal trainer or nutritionist who is an expert in the area you wish to target. Attack your goal with the confidence that preparation provides.

(2) Identify the body parts you wish to improve- for example, if you are unhappy with the way your abdominals have developed take a photo of them (before) and make a programme of say 10 – 12 weeks to turn things around. Then take another photo (after).

(3) ATTACK WITH A SENSE OF PURPOSE AND FUN

Think of the targeted area, not as a weakness, but as an opportunity to have some fun by taking on a new challenge. Make it a positive experience from the first workout to the last.

(4) FOLLOW THROUGH

Be careful not to let up on your intensity after you reach the halfway point of your training programme. Instead of letting your energy wane in the middle or latter half of the project, make a commitment to maintain a good, solid pace to the end.

(5) ESTABLISH SPORT SPECIFIC GOALS

When was the last time you enjoyed an athletic competition? It is a great way to burn away any boredom that has crept into your overall fitness regime, which can happen if you have been at it for a while. Having a competition goal at the end of a multi week or month training programme can work wonders. Here are a few activities that are fun to participate in and add extra purpose to your strength and cardio training:

Ten Kilometer running race.

A short distance triathlon.

Rock climbing.

Mountain bike competition.

Martial arts classes.

Swimming competition.

Sunday football team.


(6) GET A CHANGE OF SCENERY

Have a look around other gyms and fitness centres and look for one that has a fresh appeal – perhaps one with a more high energy atmosphere to help fire up your training.

(7) TAKE SOME TIME OFF

While this may sound like the worst thing to do, if you are stuck on a plateau, a week or two away from the gym might be just what your body needs. Take some time to do those recreational activities that you have been sacrificing for your training, such as reading a good book, taking up a new hobby, going for long hikes in the woods or spending more time with your family and friends. After your well-deserved break you can return to your training with a vengeance!

Reducing calories to lose Body Fat.

Reducing calories to lose Body Fat.

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. Generally accepted recommendations are that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Calorie Requirements for Muscle Growth.

Calories for Muscle Gain.
Protein is important for building muscle. But you could eat 100% of your calories from protein, and you won't gain an ounce of muscle if your daily total calorie intake isn't greater than your daily calorie output.
To build muscle, you require a balanced diet that provides approximately 300-500 more calories than your maintenance calorie intake level. (You can determine the actual amount of extra calories you require to gain muscle without gaining fat by checking changes in your body composition measurements.) All the protein you require to build extra muscle will be contained in this amount of food, provided your diet is balanced properly.
A diet that provides 10%-15% of calories from protein ‘IS ALL THAT IS REQUIRED TO GROW MUSCLE’. Don't believe it? Consider this: Infancy is the time of a human's life when growth is the most rapid, and when protein needs are the highest. Yet, human breast milk contains only 10% protein by calories (versus about 30% for cow's milk).
This is more than adequate to meet the needs of a growing human infant who doubles its weight in 6 months and triples its weight in a year.
You aren't going to grow new lean tissue nearly as fast, (0.5-2.5 pounds a week) so forget about stuffing yourself with protein...just eat a balanced diet. Besides, when your protein intake is too high, you crowd out other calorie-dense foods from your diet that are needed to provide energy, and that spare protein for growth. Why do you think people lose weight on a high-protein diet?
Also, instead of eating more calories on rest days, you could just rest more than usual. That way, you'll create an energy balance surplus to grow muscle while sticking to your normal maintenance intake level. And, if you continue to stick to a maintenance intake level on workout days when your calorie expenditures are much higher, the energy balance deficit will begin to draw down your body fat levels.
Just remember: Exercising to build muscle without feeding yourself a proper amount of a balanced diet is like painting a picture with no paint on the brush. You're just going through the motions, and there's nothing left to show for your effort.

Caffeine Kicks!

CAFFINE KICK!
For years I’ve loved coffee in many different forms. Even the aroma of freshly ground beans seems to lift my spirits. I always knew it was powerful stuff, but was keen to research just how beneficial it may be.
Coffee has been keeping people buzzing since the 15th century and many scientific discoveries have been made on this powerful beverage. I have researched the positive and negative sides of including it in your daily diet.
1) SPORTS PERFORMANCE:
Positive – The Autralians have discovered that drinking as little as a single espresso before exercise can increase endurance levels by up to 25%, mobilizing fatty acids and providing fuel for active muscles.
Negative – Coffee is a liquid – leeching diuretic and is up to ten times less effective than water for replacing body fluids. Also, if you drink more than four cups prior to exercise you put a potentially lethal strain on your heart. So know when enough is enough!
2) MENTAL FOCUS:
Positive – Recent research suggests that 1 -2 cups of coffee before tasks can increase your short term memory and alertness. Caffine also has a mild mood-elevating effect. This is because it releases ‘dopamine’, which stimulates a part of your brain responsible for pleasure. Coffee is also known to reduce your risk of developing Alzheimers by as much as 60%, and can half your risk of developing Parkinsons disease.
Negative – Drinking more than four cups a day simply relieves withdrawal symptoms rather than lifting your mental abilities above your caffine-free competitors. It may be best to limit yourself to 2 cups per day and drink one about ten minutes before the important task.
3) MUSCLES:
Positive – Caffine revs up your heart rate, nervous system and breathing, which primes your body for peak performance. It may also trigger extra calcium release in your muscles – which means stronger muscle contractions.
Negative – Other chemical compounds in coffee may counteract the ability of caffine to impact your workout. So to achieve these positive effects, you are better off using caffine pills or caffeinated energy drinks.
4) HEART HEALTHY:
Positive – Research has now found that drinking more than six cups per day did ‘not’ increase the risk of heart disease. Also, scientist in Brooklyn found that men who drank four cups of coffee per day had a 53% lower risk of developing heart disease than those who were caffine free!
Negative –Caffine makes your arteries constrict, raising your blood pressure. However, if you do not suffer from hypertension to begin with, the temporary blood pressure rise is not known to cause a problem. Also, if you are a regular coffee drinker, the impact on blood pressure is much lower because the body becomes tolerant to the effects of caffine.
5) WEIGHT:
Positive – Caffine is an appetite suppressant and increases your heart rate and metabolism. Drinking six cups per day combined with a low-fat diet and exercise can boost fat burning by up to a fifth.
Negative – Without the diet and exercise, there is no proof that caffine has any significant effect by itself.
6) TEETH:
Positive – Chemicals in coffee are known to prevent tooth decay by preventing bacteria attaching to your enamel.
Negative – The chemicals prevent bacteria sticking to your enamel by sticking to itself – which can cause discolouring. Using a toothpaste which contains bicarbonate of soda should help alleviate this problem.
7) OVERALL HEALTH:
Positive – Coffee contains many antioxidants and protects us against cancer and heart disease. Drinking more that four cups has also been shown to protect against gallstones and cirrhosis of the liver – this is thanks to it’s soluble fibre.
Negative – Coffee does not provide the same amount of antioxidants that fruit and vegetables do, and they are harder to absorb. Also, if you drink coffee within one hour of eating a meal, it reduces the absorption of iron and zinc.

Vegetarian Athletes.

THE VEGETARIAN ATHLETE.

“Vegetarian” encompasses a wide range of dietary practices, including eating vegetables & no animal products (vegans), eating vegetables & dairy products with eggs (ovo-lacto vegetarians) or without eggs (lacto vegetarians, & eating vegetables & fish or poultry.
Vegetarian diets are associated with a lower risk for several chronic diseases including heart disease, cancer, diabetes, & high blood pressure when compared to the typical western diet, which is high in fat, saturated fats, sugar & cholesterol. However, they have not been shown to be any better than non-vegetarian nutrition plans that are low in fat, sugar & cholesterol.
In fact, many strict vegetarian diets (vegans) are dangerously low in energy creating nutrients, protein, essential amino acids, iron, vitamin B12, calcium, vitamin D & zinc. The risk of these nutritional deficiencies is even greater during periods of growth such as infancy, pregnancy, childhood, adolescence & periods of growth caused by a muscle-strengthening program.
I would strongly recommend that vegetarians, especially vegans, take great care in selecting, planning, & preparing nutritious meals to ensure they are getting adequate amounts of essential nutrients.
Not only is it important to include the essential micronutrients (vitamins & minerals) & macronutrients (carbohydrates & proteins) in your nutrition plan, it is also helpful if each meal consists of one portion of carbohydrates & one portion of protein. If you attempt to increase your protein content for a meal by mixing two high-carbohydrate, moderate-protein sources (such as beans & rice), you will be getting a meal that has one portion of carbohydrates & less than one portion of protein. This results in fluctuating blood sugar levels which can increase fat storage, decrease fat burning & increase hunger. I would suggest adding a protein supplement to the nutrition plan. For example, a soy-protein-isolate powder which can be purchased at most health shops. By doing this, you will ensure that you are getting enough protein to support muscle growth while keeping calorie intake low enough to lose fat. It’s difficult enough for hard-training meat eaters to consume enough protein from whole foods alone, but for vegans it’s very difficult without consuming excess fats & carbohydrates.
In addition, I’d recommend taking a daily multivitamin as it is hard to get the essential micronutrients,- especially vitamin B12 which occurs naturally only in animal foods.

MMA Nutrition

MMA training without a good Mixed Martial Arts nutrition program is like driving a car without petrol... you won’t get very far!

Some of the reasons why diet and nutrition play such a big role include:
• Proper nutrition keeps you healthy. If you are constantly getting sick then you will be missing important training sessions and/or fights. -That or having to train and fight when you are sick.
• Diet plays an important role in recovery. When you train hard, your body breaks down and you need to be able to rebuild it. The only way to do that is to have the right raw materials. A Mixed Martial Arts nutrition program will supply those.
• A good diet helps you manage your weight. This is a sport with weight classes, so you may need to do some weight cutting to get into the right one. Or maybe you want to pack on some pounds to go up one weight class. The right mixed martial arts diet will let you do it.
• Good nutrition improves performance level. If you have the right fuel in you, then you can train more intensely and fight harder.
So you can see just how vital nutrition is to your success.
A good Mixed Martial Arts nutrition program needs…
• The right types of calories in the proper amount.
• The vitamins and minerals that your body needs to stay healthy and train hard.
• The proper supplements to help you reach your goals faster.
With these elements in place, the nutrition program will be a success!

A BRAND NEW WAY TO THINK ABOUT NUTRITION.

A BRAND NEW WAY TO THINK ABOUT NUTRITION.

There are two distinct ways of relating to food. The more dominant way is to see food as a source of immediate gratification. This begins the moment you become aware of “cravings”, or hunger, & continues until the moment of “consumption”.
Food cravings begin between your ears. It’s the satisfaction we hunger for, the good feeling that comes when we finally silence the emptiness. Food is the quickest way to fill this hole. When you are eating that sweet snack, you may think you’re ending the craving, but you’re actually feeding it! The more you react to, & feed the cravings, the more power they have. When you’re ruled by a craving, you’re focus on food ends when you eat. You go back to doing what you were doing before you were so rudely interrupted by your hunger. I believe that the most important part of your relationship with food begins immediately “after” eating.
A better way to relate to food is to recognize & feel its impact on your body & mind. It’s a whole new approach & begins the moment you finish eating & continues for the next 2-3 hours afterwards. It’s the reverse of cravings where you switch your focus from how a meal fills the void, or satisfies a craving, to how it fulfills your nutritional needs, lifting your energy, mood & life! To eat this way is the beginning of ‘nutritional freedom’. It helps you to enjoy the foods that are the best for you. Eating what’s great for you not ‘because’ it’s great for you, but because it’s what you want to eat, & then because you love the way it makes you feel, – that is what I call “nutritional freedom”.
It’s the sort of freedom that will have you looking at a Mars bar & an apple, & wanting the apple more than the Mars. This is where you begin a positive relationship with food, - consumption for the sake of nourishment. At first, it can be a challenge, but definitely worth it. Instead of using food to get rid of hunger, eating vibrant, healthy food can fuel your life. It’s not the ‘end’ of something, but the ‘beginning’!