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10 POINT GUIDE TO A LEANER, STRONGER YOU
10 POINT GUIDE TO A LEANER, STRONGER YOUIntroductionWhat will you Learn From Reading this Guide?Good Habits, New Skills, A Different Approach toyour Training & Nutrition
Dear Carlisle Resident,Have you ever asked yourself:How can I lose weight, improve my fitness and feel healthier?I’m feeling low on energy - how can I find a different perceptive to feel better?How can I find time to work out and improve my nutrition?How do I incorporate a new fitness regime into my busy lifestyle and feel part of a closecommunity?If so, you’re in the right place Getting fit and healthy can be tough but with the rightcoaching team, community, and accountability that consistently help you towards your healthand fitness goals – it becomes much easier.If you’re frustrated and unclear what to do next with your weight and fitness level and knowyou have the potential to get in the BEST shape of your life then the Barrie Mark PersonalTraining Centre-Carlisle can help you so you’ll never struggle again to lose weight, get fitand feel healthy.“Our coaching has been solely responsible for hundreds of Carlisle residents just like you, to be in theBEST shape of their lives.”The Barrie Mark Personal Training Centre-Carlisle is led by fitnessexpert Barrie Mark Scougal, who is considered the authority ongetting everyday people in the BEST shape of their lives. Barrie isthe expert people go to when they need help with their own health,fitness, nutrition, mindset, and wellbeing.No matter what your current level of fitness is, if you live in Carlisle,Barrie, and his team can show you how to reclaim your body fastand achieve your health and fitness dreams.
What will you achieve from reading this guide?NOTHING, if you don’t actually put things into action.What you will get from taking action from what you learn in this Guide?Finally start setting changes in motion for long term, realistic and achievable targets for yourself andeventually start seeing changes in your health and fitness, for the better!.
5 Points to Improving Your Training Point1. Why? What is your why, why are you doing this. Is it for yourself or for someone else, this is the mostimportant question you should ask before you start a new training regime. Its easier to put all your effortinto it when your doing it for yourself.2. What are your goals? Do you want to become fitter? Stronger, Tone up, Gain muscle, Keep up with thechildren, Play sport, Lose weight? Setsmall goals that lead up to a bigger goal.Don't say your gonna run a marathon ifyou can’t run for a bus, start by sayingyour going to start exercising 2-3 timesper week to begin with. More Muscle?More weight training needed then, atleast 3 times per week. Want to loseweight? You need to create a caloriedeficit through calorie tracking andproper eating plans.3. Be Realistic in what you can do! How much time can you actually commit to exercise? If your firstthought is, “I don’t have time” then write down exactly what you do each day and highlight the tasks andjobs that are the most important and cant be missed. Can you change some of the non essential round?The time spent on TV, Facebook etc could it be spent working towards your goals? Did you know you canget results form only 3 hour per week of training? Surely you can find 3 hours in your week for yourself?4. What do you actually like doing? Don't just go along to an exercise session because your friend is going,go because its what you want to do! So many people follow the crowd and end up hating what they aredoing and this in itself is demotivating. Do something you’ve always fancied doing, do something you usedto enjoy years ago, try something you’ve seen on tv, you never know, you might just enjoy it! Like to learnto train properly? Great your already on the right path by reading this! Like Cardio? Who docent, but whynot try adding weight training to that cardio and see what happens as well!5. Plan Your Week and Track Your Progress. The more you plan the more you will succeed, its stands toreason. If you plan your meals, plan when you can exercise and then track each day what you are doing in adiary, on your phone or in an app you will find it makes a huge difference. Track how many days each weekyou trained, track your calorie intake if you need to so your not guessing, take pictures to monitor changesin your body. All these things will keep you on the road to success. Do you need help with this? Well hereswhat to do next, try our free Facebook Group that will give you all the tips needed to succeed.
5 Points to Improving Your Nutrition1. Know your Calories! Calories are king to energy balance. This is your foundation to whether you’ll puton weight, lose weight or maintain it. You must find out the amount of your calories you need to changeyour body composition to reach whatever goal you set yourself. Maybe you need help knowing how manycalories you actually need, great, try our Free Facebook Group and get in touch with us!2. Eat your Protein! Fundamentally the most important macronutrient. Protein has so many different andvital roles, it’s not just food for bodybuildersto help them build muscle. It improvesmuscle, bone, skin teeth and hair. It improvesmuscle retention, immune function and playsa massive part in weight loss by making youfeel fuller for longer. Remember you wontget fat from eating lots of Protein, you get fatfrom eating too many calories!3. Know your Carbs, they are not the enemy!Carbohydrates play a big part in our health.Our central nervous system and brain useglucose (which you get from carbs) as a primary fuel source. They need a constant supply in order for themto function well. Carbohydrates come in various forms complex and simple. Simple Carbs, like the onesfound in Fizzy Drinks, sugar, pastry and deserts are the ones you should limit in your diet if your looking forweight loss. Remember you will not get fat from eating lots of Carbs, you get fat from eating too manycalories!4. Eating Fat doesn't make you Fat! Fats come in two forms, essential fatty acids and non essential fattyacids. Essential Fats are Saturated, Monounsaturated and Polyunsaturated Fats. Non essential fatty acidsare Trans Fats that you find in foods to give them a longer shelf life like cakes and biscuits. There is alsosome fats that we deem as conditionally healthy and also vital to have as part of an optimal diet. Omega 3fats. These primarily come from oily fish, you can also find them in most fats, just not in high quantities.Without fats in your diet you hormones, mood, libido and other important element to health are at risk.Remember you wont get fat from eating lots of Fat, you get fat from eating too many calories!5. Track your intake! Find out your Basal Metabolic Rate (BMR) this is so you can set your maintenancecalories and work out what you need for setting a deficit / surplus dependent on your goals. Understandhow long you need to be to be in a deficit for and how much of a deficit you need to drop weight sensiblyand safely.
BONUS CONTENT FOR READING THIS FAR! TOP TIPS TO SUCCEED!Healthy Habits, make training and eating healthy a habit just like walking the dog or making a cup of tea,Make small changes. Don’t try to do everything allat once Evaluate your progress.Look at your start point and evaluate how faryou’ve come. Are you still moving forwardstowards your goal? You are the only expert onyou. Everyone is different, everyone is doing it forthem and for different reasons. Don’t compareresults or progress. You are totally unique and soare your results.Prepare. Plan your week ahead, what are yougoing to eat, when are you going to eat, where areyou going to eat? Where are you going to get the food? Do you need to take something with you? Are youlikely to encounter a situation where you mightbe tempted to go off plan, how are you going todeal with it? Make choices. Everything is a choice,you are allowed anything you want it’s just thatthere are consequences. Consider theconsequences, be honest with yourself aboutyour reactions & then make your decision & gowith it. Learn. If something doesn’t go accordingto plan, don’t beat yourself up.It’s happened, so move on. But before doing thatmake sure you’ve taken something from thatmistake and ensure you don’t fall into the same trap again. Commit.Make your exercise / activity plan non negotiable. Organise your stuff in advance, don’t give yourself theoption of not going.If you do have to cancel for some reason make sure you know when you are going to reschedule yoursession for. Treat it as you would a work meeting.Be consistent. Consistency is the answer in respect of both diet & exercise.Heroic workouts once every now & then will never be as good as a regular activity however gentle theactivity is.
What Do I DO Next?1. Click the link & join our Free Facebook Group full of people also looking for help.2. Ask for advice from the PT’s who are online ready to answer your questions and come up with anaction plan for you.3. Be part of our online community and speak to others with the same problems and challenges you face,they may have answers to your questions as well.
We’re not like other gyms. Come and visit us to find out why.Barrie Mark Fitness & Nutrition CentreCoulton House, Harraby green Business Park Carlisle CA1 2NU01228 532 412 - 0746861301www.barriemarkpt.com admin@barriemarkfitness.comVisit us today and start your30 Day Experiencehttp://www.barriemarkpt.com
What are your goals? Do you want to become fitter? Stronger, Tone up, Gain muscle, Keep up with the children, Play sport, Lose weight? Set small goals that lead up to a bigger goal. Don't say your gonna run a marathon if you can't run for a bus, start by saying your going to start exercising 2-3 times per week to begin with. More Muscle?
