ALL FEMALE BODY TRANSFORMATION PROGRAM
WE SUPPORT BEAUTIFULLY ORDINARY PEOPLE TO ACHIEVE TRULY EXTRAORDINARY RESULTS
THE G.I.JOE TEAM
Welcome to GI JOE PERSONAL TRAINING!
Joe
I t ’ s g reat t o ha v e yo u i n our t ea m! Kayleigh
Now you have signed up with the GI Joe Family you are in great danger of having too much fun whilst training smart and becoming the best you can be. Are you excited? We definitely are and we want to thank you for letting us be part of your journey to become incredibly happy! You are now surrounded by a whole team who will give you the motivational support you need to deal with any problems you may face to achieve your goals!
Adam
Let the FUN begin! Shane
Your GIJoe Team
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To the Woman I used to be! An open letter to myself - Things I wish I had known. Hi Claire,
it’s incredible that you’ve decided to train, and embark on a new journey in your life. This is just some advice for you to take to keep yourself motivated.
“Embrace the people that support your journey as they will bring more motivation which will encourage you to set new goals. .”
One. Do some research and find yourself a gym where you feel comfortable for training and then consider finding a personal trainer that is keen to help you achieve your goals. Find yourself a target, aim low at first and then keep aiming higher and don’t
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stop. This will increase your confidence which will find you success. Two. Nothing has boomed my confidence more than throwing out clothes that were too big and buying a whole new wardrobe with smaller sizes. I used to stand on the weighing scales with such disappointment, but now I stand on them with delight. One thing I taught myself was not to dwell on the numbers as they can always change to be less. Meal plans and training plans will improve your lifestyle and improve your fitness and wellbeing. Don’t look back and keeping pushing for the best. I get bad days sometimes which can be a knock on my selfesteem but what puts me back on track is thinking of the size I used to be, to the size I am today.
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Three. Life can get in the way sometimes, whether you are a single parent with a busy work schedule and crazy kids, or even coming down with a flu, distractions can get in the way of your goals. This can disrupt your motivation, but hang in there with determination because there is light at the end of the tunnel. Don’t hide away in sadness, talk it out and pick yourself back up, we are only human everyone has off days. On bad days Welcome to Lift the Bar
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where I wasn’t feeling up to going to the training sessions, I communicated with my trainer and let him know how I felt. He really motivated me to keeping pushing and striving for the best. You can ask your trainer to switch up your training/ meal plan to something that suits you better to achieve your goal. I am really comfortable with my trainer as he works and clicks with me really well. This is an essential for achieving your goal, working with someone who understands and listens to what you want.
Four. Hard work and dedication will pay off in the end, even if the process is long. You’ll enjoy the outcome afterwards. After doing a week of training I thought “ I wasn’t feeling up to going to the training sessions, I communicated with my trainer and let him know how I felt. He really motivated me to keeping pushing and striving for the best..”
the results would come easy, but it’s not as simple as it seems. Along your journey you will find that people will knock you off your track and then you –7–
may feel like your hard work was all for nothing, cut these people out of your life. Embrace the people that support your journey as they will bring more motivation which will encourage you to set new goals. This a new adventure, enjoy it, meet new people and try new things. Always remember that you are not alone in your journey, there are other people on the same track as you. Look after yourself, set your goals and achieve them. All the best, Claire x liftthebarfitness.com
Member
Profiles
Check out what some of the G.I.Joe superstars have to say of July. My wedding dress was bought before I started to train and initially only needed to be taken in a little bit. By the time it came to my fitting a few weeks before the wedding my dress had to be taken in a few inches and I was told not to lose any more as she wouldn’t be able to alter it any further!!
Catrin Gough
I have always struggled with my weight and before I started working with Joe I had tried every faddy diet you can think of! I did manage to lose weight but never really got to my goals and always found it difficult to keep it off. I would usually do well for a few weeks then plateau, that’s when I’d go back to bad habits. Even when I was losing weight I wasn’t losing it where I wanted. After I got engaged I lost some weight, but I still wasn’t happy and hadn’t reached my target for the wedding. So, a few months before I was due to get married, I decided to look into personal training and that’s when I found out about GI Joe. I sent Joe a message in order to get a bit more information but I wasn’t really sure what to ask! Thankfully Joe gave me a call and we had quite a long chat about what I wanted to achieve and why. I signed up in the March and my initial target was the wedding at the beginning Transformation Program
After the wedding in July, my husband and I had booked our
loved training and have been able to stick the nutrition plan better than I have any other diet. Not only have I lost weight I’ve actually managed to lose inches where I wanted! I am also much fitter than I’ve ever been and I am now much more confident and much happier with my body. Before I started training I was frustrated as my weight kept yo-yoing and even though I went to the gym and tried to
“Before I started training my biggest fear was that I really wouldn’t enjoy the training and that I wouldn’t be able to stick to the nutrition. My fears and worries disappeared” honeymoon in Australia and New Zealand for the December. So I decided to go back to train after the wedding, I never had the confidence to wear a bikini on holidays but was determined to on honeymoon! I’m pleased to say that I did! But what training gave me, more than just the confidence to wear a bikini on holiday, was to do things I never would have dreamed of doing before. Whilst on honeymoon, my husband and I went snorkelling, sea kayaking, climbed the Sydney Harbour Bridge, went hiking and I got to sit in the front seat of a helicopter, next to the pilot!! Before I started training my biggest fear was that I really wouldn’t enjoy the training and that I wouldn’t be able to stick to the nutrition. My fears and worries disappeared; I actually –8–
get fitter I didn’t really know what to do when I got there! I am so much happier now. I manage to keep the weight off and I feel much better in myself. I eat healthy and drink a lot of water so my skin is better and I have more energy. The best thing about working with Joe was that I feel much better in myself, much more confident and a lot more energetic and the biggest surprise was that I actually enjoy training, I used to dread going to the gym!
Pip Lewis Since the onset of puberty, my physical and mental health has been a litany of peaks and (mostly) troughs. I recall my overeating started at around age 15. Sport at school helped keep me at a reasonable weight during the teenage years, but since that time I’ve been the classic ‘yo-yo’ dieter and occasional ‘basket case’. I’d always enjoyed being active but, consistency would give way to the loss of impulse control. Overeating is a form of escape avoidance and a coping strategy for some, to minimise stress and emotional/psychological turmoil. I have heard it said that hyperpalatables (sugary, starchy and salty food) are the responsible person’s crack cocaine and can be equally as addictive; this resonates with me. It is widely recognised that hyperpalatables alter brain chemistry, triggering a neurological response, whereby the brain releases dopamine; a neurotransmitter associated with the pleasure centre of the brain. This stimulates the individual to crave more food, even when not hungry. I even started attending ‘Overeaters anonymous’ ( It exists !) in an attempt to regain some control ! I first met Joe in March 2015 when he was offering a six week, trial training package which was too convenient and too competitively priced to pass up. It was exactly what I needed. An hour of training three times a week with a professional, a well-
structured plan with recipes, detailed nutritional advice and a personalised file with which to track progress. All I had to do was show up and follow instructions. Former methods of weight loss and training attempts had always focussed on weight loss alone, Joe realised the whole picture. At the commencement and throughout the six weeks, Joe took body measurements including BMI/ body fat percentage, muscle mass and body water percentage which, collectively provide an important indicator of health. I thoroughly enjoyed every training session. By the end of the trial period, I was lighter in mind and body, losing over a stone in weight. That positive experience afforded me balance, knowledge, clarity of thought and increased self-confidence which set me on a different path. With my paradigm shift, I went on to lose an additional 4 stone before joining Joe’s small-group training at his new gym ( The Bar) in October of this year (2016). Since joining, I am literally going from strength to strength. GI Joe’s clients refer to themselves as ‘a family’ and for good reason. People are more likely to make lasting changes, when they do so with support. When joining the GI Joe family, you receive support in abundance. Along with Joe, the other clients are welcoming and encouraging ; United in a common goal, to strive for self- improvement. Joe offers a holistic approach that is effective, nurturing and –9–
empowering. He is diligent, intelligent and passionate and acknowledges that weight loss, mental and physical fitness requires a multi-faceted approach. As a client you can expect to receive expert tuition in training together with the resources and tools to succeed. ( including eggs !) Joe appears to live and breathe his role as a personal trainer and is always available to answer questions or address problems. His positivity and belief in his clients is exemplary. Personally, I will always struggle with the urge to ‘overeat’, when stress hormones rise BUT, whilst I’m part of the GI Joe family, I know that I have all the tools and support to cope. The training is helping me to rebuild the damage of past addiction and prevent it in the future. It is also helping me, by regenerating my dopamine receptors and providing me with a drug-free solution to the bouts of depression/anxiety that I am predisposed to. I always leave Joe’s gym feeling exhilarated. Life is good, if you want it to be.
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Member Profiles
A TORNADO WITH LIPSTICK
As I rushed through the front door I barged into the living room and ran out to the kitchen to pick up something I had forgotten before heading straight out of the back door off to work again, not breathing a word. My husband and children were all calmly watching a movie on the sofa when he said to them both “girls just in case you didn’t notice, but that was your mother”, and one of my daughters replied “she’s like a tornado with lipstick”. That evening when my husband told me what my youngest daughter had said I realised how little time I actually spent at home with the family. Surely the fact that I was working so hard was good for them? Stupidly I thought that by working harder our lives would be better. Every day had become a hectic blur, combine this with yelling and stress, and this was not a happy home. Our lives ran at such a speed that fast food became our daily diet and Transformation Program
precious family time gradually disappeared. The only time we all spent together was around the kitchen table to eat and every morning we would discuss the same thing; what are we going to have to eat later today? Chinese, Indian, pizza, fish and chips or we could just pick from the fifty or so microwave meals that I had in the freezer? Then the decision of who would pick it up was mostly determined by whoever finished work first and often resulted in the fastest and easiest choices being made. Without paying too much attention my husband and I started to put on a lot of weight, our lifestyle had slowly changed and got so ridiculous that something had to be done. In the beginning I lost time by joining a local DIY gym and signing up for a multitude of exercise classes and weight loss programmes; all before personal training was brought to my attention. There is no better way to feel confident in someone’s services than to have those services recommended to you and so I joined The GI Joe Personal Training Programme for small groups and have never looked back. When I first started with Joe I was asked to discuss my goals and expectations, I really had to think about this as without these I would not be able to get my results. By vividly describing my dream destination to Joe he was able to loosely define the shortest route for my success and explained the journey I would be taking, all that was left was the process. I ended up with instructions on sleep, exercise, – 10 –
food and supplements and even my social life was discussed all this was to turn my life upside down. There were challenges to face but I was told that with my commitment it would really help me on my. Joe inspired confidence in me and I trusted him, I listened and did as I was told, otherwise my goals were going to take longer. I have come to believe that personal training and exercising is a science and that by doing everything asked of me, I would get the results. On route to my predetermined destination I learnt it wasn’t just about going to the gym sessions three times a week, this was a seven days a week programme. It was reassuring to know that I was heading in the right direction as without regular checks and markers I could have been heading off course. My initial goals were weight loss and fitness so with regular measurements being taken and weight and body fat testing, all helped keep me on track. For the past twelve months with the help of my personal trainer and of course my groups support I have reduced my alcohol intake, stopped eating fast food, sleep more, committed to exercise, track my own food intake and overhauled my diet. I have become stronger, fitter, more motivated, more confident, and even smarter. I also feel more attractive and energised all day. Finally I have made a great personal investment in myself and become part of a great team of like-minded people. Right now I am the best possible version of myself.
Habits We love habits! And I’ll quickly tell you why.
Our willpower is a limited resource. We only have so much, and it all comes from the same place. It’s not like we have separate pots of willpower for our job, willpower for our kids, willpower for relationships, willpower for exercise, willpower for diet, etc. However, we do have this amazing inbuilt ability to remove willpower as the main resource. It’s called habits! Do you ever remember how hard it was to brush your teeth as a child? Well, how hard is it now? You’ve built up the habit with years of practice and now it’s just part of who you are. No-one wants to be the guy with smelly breath after all! So, we have come up with 7 Core Habits, that we believe are crucial to long term success; and if we can stop relying solely on willpower to complete these tasks daily, long term success is going to be a breeze.
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Our Core Habits 1. Spend time outside 2. Eat more colourful veg 3. Rest & Recover 4. Eat more protein 5. Be grateful 6. Drink more water 7. Pay it forward We will focus on just one habit for 2 weeks
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Simple Steps to Your Success! Transformation Program
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Believe in Yourself
The biggest thing that stands in the way of people changing themselves for the better is themselves. For too long many people have been stuck in the same cycle of not achieving what they deserve, and all they remember is the times they failed, choosing to neglect all the small wins they had. This is enough to break anybody’s spirit and make them believe that they can’t do anything. The biggest and first step to take is having faith in yourself, this time it is different and this time you are going to do it.
Challenge 1: Write down on
a Post it note a couple of words reminding you that you believe in yourself and you can do it. Place it somewhere you will see it every day.
Ditch The Fad
We’ve all seen the latest hip cool diets from the celebrity magazines and how they work wonders for everybody in a short period of time. Yes they may work in the short term, but realistically they can’t be long term solutions to problems or you wouldn’t be here!! The changes you are going to make this time around are going to change your life forever, it’s going to be a long process of finding the best way to get the results you want. Challenge 2: Write down every
fad diet you have ever tried, and then next to it write down how it made you feel. Did it make you feel good? Why did you stop?
Surround Yourself with People Who Can Help
Any journey is always easier with somebody by your side. This journey to a new you isn’t necessarily going to be an easy one, but you can make it ten times easier by having the best support network around you. People will jump at the opportunity to help you, you just need to let the right people in on your journey and you’ll be surprised at how far they can lead you. Challenge 3: Write down 3 people who are important to you and you want to take on this journey with you.
Start by Making Small Changes
The biggest reason that people don’t reach their goals is they bite of more than they can chew to start with. Making changes can be a challenge and, too much at once, can overwhelm even the strongest of people, leading to them throwing in the towel and giving up. Challenge 4: Write down a
small change you are going to make this week, then make that change. In two weeks’ time, if you’ve successfully made this change, write down the next one you are going to make. We can help you with this!!
Ditch The Scales!!
The scales lie! They hide the progress you’ve made and can leave you feeling low. The best gauges are how you feel and what you see in the mirror. Are you feeling more energized and happier, do you feel like you can do more things, do you feel healthier? This is way more important than a number that can be misleading! Challenge 5: That set of scales that lurk in the bathroom, and have brought you more disappointment than they have joy; THROW THEM OUT (or if you’re not quite ready for that, bury them in the bottom of your wardrobe)
Have A Plan
If you ask anybody who has been successful at anything they’ll tell you they had a plan. They worked out where they were, worked out where they wanted to be, and then worked out how they were going to get there (we can help with this). Having a plan, takes the guessing out of it, and makes the journey that much easier.
Challenge 6:
Let’s do this and let’s have fun!! – 13 –
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Enjoy
the food you eat
Here at GIJoe, although we have many different approaches to your nutrition, we prefer a flexible approach to nutrition, focusing on the areas that have the biggest impact. This allows you to have as much autonomy in your diet as possible, whilst still achieving your goals…after all, a diet isn’t for life. We focus on being inclusive rather than exclusive. Worrying that bad foods will derail your progress is all too common, but understanding that there are no bad foods (omitting medical conditions), just bad diets, allows your diet to be as personalised as possible
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Diet:
Aim to get 80% of your intake from nutrient dense foods you like the taste of. 10% from questionable junk food you like and 10% blatant junk food you love (this is what’s known as the 80:20 approach)
Calories:
Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight, and if we eat less we will lose it. For this reason, this is our most important variable when it comes to nutrition. It doesn’t matter if the food is healthy, gluten-free, organic or magic (well maybe if it’s magic it does!....Unicorn poo is amazing for weight loss) food contains calories, which regulates our weight loss success.
But don’t worry, this doesn’t mean we need to track calories for the rest of our lives, it just means we need to understand their importance. We will work out the right amount for you and help you achieve it!
Protein:
Our muscle tissue is made up of protein, and we need it in our diet to ensure we can optimally build new muscle tissue, which is a fundamental need when it comes to your goals. Ensuring adequate quantities is therefore a crucial part of our dietary approach. Don’t worry though, together we will work out the amount you need and help you achieve it. High protein foods include: Poultry, red meat, fish, other meat sources, eggs, Greek/ Icelandic yogurt, low fat cheeses, protein powder, Quorn, tofu. Marketed high protein foods that really aren’t! Quinoa, oats, nuts,
Fats:
Fats, like protein, are essential for humans. They play a role in the make up of cells and proper hormonal function. A good variety is important here, so make an effort to try and pick different sources throughout your week. Also, there’s no need to fear saturated fats, but aim to include trans-fats amongst your 10% of blatant junk food. Good sources include: Nuts, nut butters, coconut/olive/ rapeseed oils, oily fish, fatty cuts of meat, avocado and butter.
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Carbohydrate:
Although we don’t have any essential need for carbohydrate, they’re our preferred energy source, and they help to fuel training performance. Something that’s very important when it comes to long term success, as after all, training is the main stimulus we provide to our bodies to adapt. They also taste great! Good sources include: Rice, pasta, bread, oats, beans (yes baked too!), cereal, potato, fruit, quinoa, and lentils.
When to eat:
This one is simple, eat when you want to eat. Breakfast is not magic; you don’t have to eat it. Eating in the evening will not prevent you loosing fat. Eat before you train if you want to, don’t if it makes you feel sick. The choice is yours and this will vary from person to person.
How many times should I eat a day? Like when to eat, this is mainly your choice. However, try to spread your protein intake out across the day. Aim to get at least 2 separate servings of protein Transformation Program
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throughout the day, separated by 3-5 hours.
Water:
Water is extremely important for maintaining good health, but it will also help keep you full, so you’ll end up eating slightly fewer calories. It may also help if you suffer from headaches or pains. Aim to get about 1L/25kg, so a 75kg woman will need 3L.
Fibre:
Hitting your fibre intake is important for a number of reasons. It helps keep us full, aids bowel movements and certain types actually help feed the micro-organisms that live in our gut! As a general rule of thumb, try to get 10g/1000 calories, with a minimum of 18g/day.
Fruit:
Fruit is packed full of vitamins & minerals, its filling and tastes great! There’s nothing to fear when it comes to fruit, no matter what the latest fad will say. Aim for a variety if possible.
Liquid Calories:
If you choose to consume some calories through a drink, bear in mind it will not fill you up as much as eating the same amount of food will. However, they can be very convenient, for example a protein shake.
Protein Shakes:
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Protein powder, such as whey, is a fantastic source of protein, and can be very convenient and help you achieve your daily protein goals. However, there’s nothing special about them. If you’d rather eat your protein, that’s a
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Welcome To
MyFitnessPal
This is a great tool if you want an easy way to track your daily calorie intake. It will help you to be more aware of what you are consuming during your day. You can sign up for free on their mobile app or full site at myfitnesspal.com. We recommend to download the app because you can track anytime and anywhere easy and quick.
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1.On home press more
2.Goals
3.Calorie and Macronutrient goals
4. Input calories (we’ll help you work out this number)
5.Set percentages (again we’ll help with these percentages)
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Adding Food To Your Diary
1. Click the nice big plus sign on your home page
2. Click the “food” button
3. Select your meal
4. You can search for any food in the world, try and be slightly detailed for example where you got it from or click the barcode symbol on the top right
5. Scan the barcode from the packet
6. A summary page with the food info will appear, click the tick at the top and it will be added to your food diary
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1. Click the calories remaining box at the top of your home page
2.Click the “nutrition” button
Make sure your exercise and step counting is switched off. It messes with your targets, and we have already accounted for your daily activity and exercise in your targets
1.On home press more
2.Click ‘steps’
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Get started! 1. Facebook For Members We have a closed group just for our members where we have daily check-ins, share recipe ideas and information. Of course, this is for our lovely members so feel free to add yourself once you are a part of the team! ‘GI.Joe Exclusive Members Area’
2. Bookings
Our booking systems allows you to book and pay for all our memberships, group exercise classes and special offers online. For online booking go to our website at gijoepersonaltraining. co.uk. If you are unsure just drop us an email via the contact tabs at the bottom of each page
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FAQ’s
I have a question.. Who should I ask? We love questions, and there really is no such thing as a stupid question. Our closed Facebook group is a safe haven for stupid questions; 9 times of 10 everyone else in the group will have had the same question at some point. Until the time that you join the group, we really recommend dropping us a message and someone will be able to help. If you prefer to keep your question more private then feel free to message any of the coaches or speak to them when you pop in, if they don’t know the answer they will strive to find out the answer for you as soon as possible. If you prefer to keep things anonymous then you can follow “The Big Red Stupid Question Button” link found in the Facebook group. I need to cancel my session last minute, who do I tell? We ask you cancel your booking 24hrs before its scheduled start time and you can do so by letting one of the coaches know. However we understand that things outside of our control happen and things need to be cancelled last minute. We ask that you do all you can to let a coach know as soon as you can that you can’t make it. What should I bring to my session? You need to wear clothes that you are comfortable exercising in, a small towel and a big smile. We provide bottles of water and all the fun for everyone. We ask you wear socks without holes though as shoes will most likely come off at some point in your session. We have showers for both men and women so anything you might want to change into is recommended. What should I eat before my session? This comes down personal preference and what you can cope with. We recommend you don’t eat too close to the start of your session as this will more often than not cause you to feel a little bit squiffy. Training fasted (without eating) beforehand is absolutely fine, especially for those early morning maniacs. If you feel better having eaten something we recommend trying something light with a bit of protein and carbohydrate in.
I’m running late…. Things do happen but we ask you do what you can to let us know that you’ll be a bit late; then when you arrive sneak in, we’ll get you warmed up and up to pace with everyone. How do I get involved with the extra social events? Just turn up, every one of you is more than welcome to take part in anything and everything that occurs as a part of GI Joe Personal Training. Each and everyone of you is our friend and we love spending time with and hearing about what our friends are up to.
I find the exercise too difficult and I can’t cope? That’s absolutely fine. There is nothing wrong with finding or admitting things are hard. All our coaches are good at working out what level you are at, but sometimes we get things wrong and ultimately nobody knows your body better than you. If you need to have a bit of extra rest then do exactly that. If you find something too hard just talk to the coach and we’ll do all we can to make you feel comfortable. Everything hurts the next day… RULE 1: DO NOT PANIC. This is REALLY, REALLY NORMAL and IT DOES GET EASIER. The pain the next day is what we know as D.O.M.S or delayed onset muscle soreness. This is your body saying I have not yet fully recovered. This pain can get worse 48hrs after training too, don’t be alarmed as it is normal. As you exercise more regularly your body “learns” how to recover better and combined with the right nutrition you’ll find that quickly you’ll stop hurting very soon. While you do hurt we recommend you try to be as active as possible, drink lots of water and you’ll soon find you’ve forgotten you hurt…maybe. Do I need to do extra exercise outside of my gym sessions? Yes. No. Yes. No. It depends. 3 program sessions a week teamed with good nutrition is enough to make amazing progress. However…we always encourage our clients to be as active as possible, especially if it involves you having fun and feeling great. If you want to try out our amazing classes too then we look forward to seeing you in one soon!
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GI Joe Personal Training 13 Cambrian Street, Llanelli, Wales SA15 2LE 07837113752 info@gijoepersonaltraining.co.uk
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@gijoepersonaltraining01
@GIJoe_PT
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