TLC Secrets For Women by The Lifestyle Concierge Uk

TLCSECRETSFOR

June Edition 2014

3 EASY TRICKS

WOMEN

TO FEELING CONFIDENT AND SUCCESSFUL IN NO TIME

RECIPE OF THE MONTH

Chocolate Fudge Zucchini Brownies

BUSY

6 WORKOUT QUICKIES FOR

WOMEN

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WELCOME

Welcome to the first publication of ‘TLC Secrets For Women’. We created this magazine to give women the exact details they need to abundantly improve their lives both physically and psychologically. By you feeling amazing and powerful, you unknowingly inspire those around you to reach for greatness. It’s about inspiring women from all around the World, inspiring them to become the best versions of themselves. Each edition will be filled with juicy tips and techniques to help you lose weight; massively boost your confidence and feel way more happier with your physical body and mental state. Please feel free to write in and ask for specific topics to be shared. This magazine is for you and we want to give you the crème de la crème. The cream of the crop. The absolute best advice to help you reach your potential and live a life of juicy greatness.

You are magnificently powerful, beautiful and your happiness is key to the evolution of the World. Live your life with authentic integrity, always giving back to the World and sharing your abilities to better the lives of those around you. Hugs and love, Kate xxx Co-Founder & CEO of The Lifestyle Concierge www.thelifestyleconcierge.co.uk

ABOUT THE EDITORS Kate McTaggart is the Co-Founder of The Lifestyle Concierge, with Business Partner, Mark Garlick. She holds a BSc. In Sports Science and is a Pilates Expert, all of which she uniquely integrates into her day-today life as well as those of her clients. She is the ‘go-to-lady’ at The Lifestyle Concierge for lifestyle transformations. She is dedicated to educating and empowering one lady at a time by helping them lose weight, re-gain their confidence, feel way happier in their own skin and by showing them just how to change their life through her unique Mindset methods and techniques. Her belief is that everything starts in the mind – if you’re mind is in the right place, and then absolutely nothing is impossible.

Mark Garlick is the inspiration and creator of the only ‘Aesthetic’ training system in the UK. He gained his knowledge through his own experience when he competed in his first Bodybuilding Competition in 2010. He has transformed and condensed his experience into his Weight Loss methods with all of the ladies he work’s with. He is as passionate as they come when it relates to the human body and changing the overall silhouette to show off the best parts. His favorite way of explaining his unique method is this – by working and toning a woman’s upper body (shoulders and upper back), you can easily give her that fabulous hour glass shape as her more defined upper body makes her waist and hips look smaller.

Inspirational Quotes To Remind

Struggle to Find Time to Workout

You How Magnificently Beautiful & Strong You Truly Are

By: Mark Garlick

The Sour Side of Sweet Sugar

The Wild Well-Being Safari

Breakfast Quickies

Recipe Of The Month

3 EASY TRICKS To feeling Confident

Success Story of the Month

By: Kate McTaggart

Oats and Protein Rush Pink Power Smoothie Blueberry Pancakes

Chocolate Fudge Zucchini Brownies

and Successful in no Time!

Claire Jefferies

Kimberly Hemmingway

Page

TLC SECRETS FOR WOMEN

u o Y d n i m e R o T s e Inspirational Quot

e r A ly u r T u o Y g n o r t S & l u if How Magnificently Beaut

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TLC SECRETS FOR WOMEN

STRUGGLE

TO FIND TIME TO WORKOUT TRY OUR QUICK 25-MINUTE AND 40-MINUTE FAT BLASTER’S. Mark Garlick, has created 6 Weight Loss and Toning Workouts to squeeze into your everyday life. No need to worry about finding time to spend an hour or so at the gym. Simply follow Mark’s 25 and 40 minute Workouts at home. KEY TIPS AND ADVICE • Aim to do each body part once a week. • All you need is 2 500ml water bottles/3kg weights and a timer. • Be strict with yourself, stick to the specified times – imagine Mark was with you motivating and encouraging you through those last few seconds of each exercise.

25-MINUTE FAST BLASTER’S 25 min Upper Body

25 min Lower Body

3 min jogging on spot with 2 x 500ml 2 min squat jumps (squat down low water bottles or 3kg weights (move and jump up and straight into a squat) arms as if actually running) 2 min star jumps 1 min tricep dips with straight legs

2 min jackknife 2 min single leg squat on one leg

2 min side plank (1 min per side)

2 min single leg squat on other leg 1 min REST

1 min REST

2 min tricep dips with bent legs 1 min REST

2 min burpees 2 min burpees

2 min jogging on the spot

2 min forward lunges

1 min REST >

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2 min sit ups 2 min star jumps 1 min REST

1 min REST

1 min REST 2 min wide press ups (hands just wider than shoulders)

25 min Abs & Cardio

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TLC SECRETS FOR WOMEN

2 mins burpees

1 min wall sit

1 min front plank

2 mins shoulder press with 2 x 500ml water bottles or 3kg weights

1 min calve raisers 2 min step ups onto a chair (alternating legs)

1 min leg raises 2 min star jumps

1 min REST

3 min jogging on spot with 2 x 500ml water bottles or 3kg weights (move arms as if actually running)

2 min reverse lunges 2 min burpees 1 min REST

2 min chest lifts with legs lifted to 90 degrees 2 min burpees 1 min REST

1 min bicep curls with 2 x 500ml water bottles or 3kg weights 1 min REST 2 min star jumps with 2 x 500ml water bottles or 3kg weights 2 min close press ups (hands under chest bone) 1 min REST

40-MINUTE FAST BLASTER’S 40 min Upper Body

40 min Lower Body

40 min Abs & Cardio

3 min close press ups (hands under chest bone) 1 min REST

3 min squats down to chair height 1 min REST

3 min chest lifts with legs lifted to 90 degrees 1 min REST

3 min star jumps with 2 x 500ml water bottles or 3kg weights 1 min REST

1 min burpees 2 min jogging on the spot 1 min REST

2 min tricep dips with bent legs 1 min burpees 1 min REST

3 min step ups onto a chair 1 min REST

1 min front plank 2 min side plank (1 min per side) 1 min REST

2 min wide press ups (hands just wider than shoulders) 1 min tricep dips with straight legs 1 min REST

1 min squat pulses (squat low and little pulses higher & lower) 2 min jogging on the spot 1 min REST

1 min shoulder press with 2 x 500ml 3 min reverse lunges water bottles or 3kg weights 1 min REST 1 min lateral raises with 2 x 500ml water REPEAT bottles or 3kg weights 1 min front raises with 2 x 500ml water If you are unsure bottles or 3kg weights. 1 min REST REPEAT

1 min leg raises 2 min jogging on the spot 1 min REST 3 min jackknife 1 min REST

REPEAT

of any of the exercises simply drop Mark an email (info@thelifestyleconcierge.co.uk) and he will send over a personal video explaining it to you – service with a smile :)

Each workout is designed to challenge you and really work your body in the limited time that you have. The key to losing weight (even when you are short on time) is the workout intensity. Aim to keep your heart rate high – that thud, thud, thud needs to be reasonably fast. Even though you may be working out at home, try and leave all your daily stresses behind and focus on YOU! Mindful exercising and not mindless exercising is key. >

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TLC SECRETS FOR WOMEN

The Sour Side of Sweet Sugar Did you know when sugar became popular many, many years ago; it was well known as “white gold”, and back in those days owning a sugar plantation was said to be like owning a gold mine. In 1300 in London, 1kg of white refined sugar By Kate McTaggart was the equivalent of £60.75 and today 1kg of sugar is £1.08. 200 years ago, the average person was consuming 2 pounds per year. 100 years ago, the average person consumed 10 pounds per year, and today the average person consumes 152 pounds per year. To get even more specific and clear about the facts here, the average Brit is consuming 238 teaspoons per week. That’s the equivalent of 952 grams of sugar per week. We should be consuming about 24 grams of sugar per day, which is the equivalent of 6 teaspoons.

• Interference with the insulin receptor in the liver This inhibits the ability of your brain to detect the hormone leptin, which is responsible for regulating your appetite – this is the exact reason why you can’t seem to have just one piece of chocolate and why you keep coming back for more. After some time, your brain starts to relate happy, euphoric feelings with sugary things (whatever your fix may be – mine was chocolate) and before you know it you will have a bad day and feel down and in turn your brain registers that you don’t feel happy and you reach for something to make you feel happy – sugar! Even though it is a short-term happiness. According to Dr. Johnson, sugar activates its own pathways in your body – in other words, the more sugar you eat, the more effective your body is in absorbing it; and the more you absorb, the more damage you’ll do.

An American scientist, Robert Lustig literally said, “We are being poisoned to death.” after he made some astonishing discoveries regarding the consumption of sugar. There is clear evidence that increasing your sugar intake results in an increase in the chances of suffering from NCDs: diseases such as cardiovascular disease, cancer, diabetes and suite of symptoms known as metabolic syndrome.

Overtime you become “sensitized” to sugar, and the more sensitive to its toxic effect as well. Now, the flip side is that when people cut out sugar for a brief time, sugar sensitization rapidly decreases and those metabolic pathways become “down regulated.” Research tells us that as; little as two weeks without eating ANY sugar will result in your body being less reactive to it.

Sugar also affects metabolism. (Metabolism is defined as the chemical processes that occur within a living organism in order to maintain life – TO MAINTAIN LIFE. Sugar affects our ability to maintain life. That should say it all and we absolutely should cut out sugar or decrease the amount we eat significantly.)

We should all give up sugar completely because we can survive without it and actually thrive without it, as I have in my two-week experiment of cutting out sugar. I am literally buzzing till I go to bed. When I used to eat chocolate during the day, I’d often have to have a “power nap” because I felt so tired. I urge you like I have done with all of our clients, to try cut out sugar for as little as 14 days and just feel how wonderful your body and mind feel. It’s like being on drugs, but in actual fact, it is just your body being in its natural state. Exactly what it is supposed to feel like.

Some of its effects on the human body include: • Increasing levels of uric acid which raises blood pressure • Increased fat deposition in the liver

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‘The 10 Day Adventure Of A Life Time.’

The Wild Well-Being Safari

What Is The Wild Well-Being Safari About? An all-inclusive 10-dayâ&#x20AC;&#x2122;s of luxurious 5 star accommodation, adventure, daily safaris, healthy food and a range of exercise options. Experience Africaâ&#x20AC;&#x2122;s hidden gem, Zimbabwe; fly over one of the eight Natural Wonders of the World in a helicopter, see your first wild lion, relax and enjoy the smell of an African thunderstorm approaching, taste the local delicacies, fall asleep to a sky filled with stars and wake up to the beautiful orange sunrise and the sound of an elephant casually walking past.

Go to www.thelifestyleconcierge.co.uk/retreats/ to download full Brochure

TLC SECRETS FOR WOMEN

BREAKFAST QUICKIES Most women skip breakfast because of 2 reasons: 1. They are not hungry at the time. 2. They don’t have time. Breakfast really is key to losing weight. I know you have read that a thousand times, but try eating breakfast each morning for 14 days and you will feel the benefits of it. Benefits of eating breakfast: • It immediately boosts your metabolism. • Keeps you from over eating later on in the day. • Sharper focus from the very start of your day to the end. • An almost instant boost to your morning energy levels. And guess what all those benefits help with? Losing weight! Here are 3 delicious and speedy breakfasts you can make to kick start your day. >

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TLC SECRETS FOR WOMEN

OATS AND PROTEIN RUSH Time Needed: 3 Minutes Ingredients 1 scoop whey protein powder 40g gluten free oats 1 teaspoon Chia Seeds ½ cup of water

Instructions Throw all 3 ingredients into a bowl. Mix and eat. It has all your necessary macronutrients that are essential to your body and it literally takes 3 minutes!

PINK POWER SMOOTHIE Time Needed: 7 Minutes Ingredients 1 cup of mixed frozen berries 1 banana 1 handful raw spinach 1 teaspoon Chia Seeds 1 scoop whey protein powder

Instructions Grab your blender. Throw all the ingredients in it. Add about 1 cup of water (the less you add, the thicker it will be – depending on how you like your smoothies). Whizz it up and drink.

BLUEBERRY PANCAKES Time Needed: 18 Minutes Ingredients 1 scoop cup vanilla whey protein powder 1 large banana ½ cup almond milk 35g gluten free oats

2 tablespoons coconut flour ½ cup of fresh blueberries

Instructions Throw all 3 ingredients into a bowl. Mix and eat. It has all your necessary macronutrients that are essential to your body and it literally takes 3 minutes! >

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TLC SECRETS FOR WOMEN

Recipe Of The Month

Chocolate Fudge Zucchini Brownies

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TLC SECRETS FOR WOMEN

I made these for a Mindset Talk we held in London a few months ago, and out of 4 delicious snacks, these were the first to go! They are deliciously fudgy and as healthy as chocolate brownies gets! Ingredients 1/2 cup shredded zucchini (100g) 1/3-cup applesauce (80g) 1 cup plus 2 tbsp. water (270g) 2 tsp. pure vanilla extract 3 tbsp. flax meal (18g) 1/2-cup coconut oil (100g) 3/4 cup cocoa powder (65g) 1-cup coconut flour (135g) 1/2 tsp. salt 1/2 tsp. baking soda 3/4-cup coconut palm sugar or normal sugar (150g) 1/2-cup mini chocolate chips – OPTIONAL (they are still amazing without choc. chips!)

Preheat oven to 350F, and line a 9×13-baking dish with parchment paper. Set aside. In a large mixing bowl, whisk together the first 6 ingredients and let sit at least 5 minutes. (Tip: shred zucchini in a food processor for fine shreds.) Combine all other ingredients in a separate bowl, and stir very well. Pour wet into dry, stir until evenly mixed, and then pour into the baking dish. Using a full sheet of parchment or wax paper, press down very firmly until the brownie batter evenly covers the pan. Bake 19-20 minutes, and then pat down hard with a pancake spatula or another sheet of parchment. Let zucchini brownies sit 15 minutes before trying to cut into squares. Tip: as a general rule, cutting brownies with a plastic knife prevents crumbling.

2 Chocolate Frosting Variations For Chocolate Fudge Zucchini Brownies

Peanut Butter Chocolate Frosting

Coconut Chocolate Frosting

¼ cup peanut butter 8 tsp. maple syrup 4 tsp. almond milk ¾ tsp. vanilla extract

½ cup cocoa powder (40g) 2 tbsp. Maple syrup (30g) ½ cup melted virgin coconut oil (75g) Mix all 3 ingredients together to form a sauce. Chill till the sauce is a little thicker (about 10 mins) and then spread over brownies. Best stored in the fridge.

Blend everything together. Add a little more almond milk if you prefer a thinner frosting. Spread over the brownies. Best stored in the fridge.

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TLC SECRETS FOR WOMEN

3 EASY TRICKS

TO FEELING CONFIDENT AND SUCCESSFUL IN NO TIME!

Being a modern woman isn’t always easy. We work hard and we aim to be successful. This takes a lot of time, and, when combined with family, love and regular obligations, time just flies by! Our hectic modern life can sometimes leave us feeling tired. We forget about ourselves, putting everyone else at the top of our priority list with our own health, happiness and well-being way down at the bottom. Here are 3 easy tips to empower you in no time and to help you to feel like the beautiful woman you truly are!

1 WEAR A DRESS!

We sometimes put aside this powerful fashion tool. Think about this: how many women do you see wearing dresses in the streets and rocking it? Not too many, right? We have forgotten the elegance, distinction and femininity that a dress can give us. Dresses have the power to lift the confidence of any woman! Why wear a gorgeous dress only for that special occasion when you can make each and every day special! There are dresses for any occasion, for every silhouette and at all prices. Do you need to feel successful, elegant or cheerful? Just grab a dress that expresses that feeling for you. Wear the one that puts you in that state of mind. Remember that what you wear directly affects the subconscious part of your brain. My advice is: LOOK THE WAY YOU WANT TO FEEL! Every time you see yourself in a mirror you’ll be inspired! You will be proud of yourself and you’ll exude confidence. People are attracted by confidence, and they will automatically treat you differently. Here is a bonus tip: to shape your figure, use a petticoat under your dress. Nobody will notice it. They will only see how GREAT you look. By now you’ll be thinking “But how do I choose the right dress?” That takes us to point number two.

2 UNDERSTAND YOUR SILHOUETTE

This is crucial to make the right shopping decisions and to avoid buying >

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clothes you will never wear. Understanding your body will save you time and money when you are shopping. Choose items that BALANCE your shape and wear accessories that put the focus on your best attributes. If you wear the best style for your shape, YOU will be seen first, rather than your outfit, and this will help you to feel more confident. For example, if you don’t have a small waist, try wearing a belt to give shape to this part of your body. You have short legs? Wear high heels and a dress that shows your knees. Be honest with yourself; identify your strengths and weaknesses. Find what clothes and styles best suit you. Love your body and feel fabulous!

TLC SECRETS FOR WOMEN

Laura Brunereau

Let’s talk about our last trick. In my experience this is essential. Even if you wear luxury clothes, if you don’t change your posture you will never unlock your full potential to shine.

3 CHANGE YOUR POSTURE AND ENERGY

Do you know that changing your posture triggers the production of ‘power hormones’ in your brain? Harvard scientists have proved this! * The moment you assume a power posture, your body responds by producing the ‘power hormone’. So, what are you waiting for? Put your shoulders back, lift your neck and put an awesome smile on your face. Visualize yourself as the strong, unstoppable woman you are! Look and feel authentic.

Laura is a “Fashion Branding Expert”, who started working in the fashion industry at the age of eighteen. Her mission in life is help people stand out, become more successful and confident using the powerful tool of fashion. She wants to inspire people and help them express who they really are through their fashion style.

Remember, you were born to shine and it’s up to you to be the best you can be! It all starts with one decision, so take action!

These changes take no time:

1: Grab a beautiful dress 2: Wear the accessories that best suit you 3: Shine and show everybody how amazing you are.

Love, Laura Brunereau >

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TLC SECRETS FOR WOMEN

SUCCESS STORY OF THE MONTH CLAIRE JEFFERIES

I’ve always been really good at losing weight… I mean REALLY good. Only problem is, I’m even better at putting it back on when I start eating ‘normally’. As a non-sporty child, I was encouraged to be more intellectual and academic than athletic and outdoorsy. It always seemed inevitable that I’d be fat. I’m an emotional eater – I eat when I’m happy, I eat when I’m sad, I eat when I’m bored – you get the picture. I love food. Really love it. Not so much sweet things, but show me a carbohydrate – I’m there. a faintly martyred existence, I needed a plan I could do for the rest of my life. I travel a lot, both work and socially. I eat out a lot, and I socialize a lot, which normally involves wine or food. That’s my life, and it was important to me that any programme I went through fitted into my life, rather than my life fitting around a programme.

In January last year, I’d got down to 10stone 10 (My mental barrier – I have never gotten below this!) By December, I was back up to 12 stone 2. I’d managed to put on 16lbs in 10 months. In addition, I was having a tumultuous time in my work life – I was unhappy, uncertain and eating to take my mind off it. As well as that, I was travelling 3 nights a week eating room service (inevitably a choice limited to a burger, a club sandwich or a risotto. Wherever you are in the world)

I’d read an article in an in-flight magazine about a programme that combined both nutrition and exercise, and after researching and meeting Kate, I decided that she was the one for me.

I needed to make a radical change. Instead of the instant gratification of dramatic weight loss, losing 3lbs a week, stopping my social life and living

I committed to starting a 12-Week Total Body Transformation the week before Christmas. Madness? In some ways yes, but in fact being at my most moti>

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vated helped me get through the Christmas period without putting on any weight. When we began, I could only run up ‘The Hill’ once. I could only do 10 squats and I certainly couldn’t do any press-ups. It’s a commitment. To make a change like this you have to put in the time. I train before work – usually 3 times during the week and once at the weekend.

TLC SECRETS FOR WOMEN

put on 10lbs – so really my 11lbs loss is like a 21lb loss if you see what I mean. I’m a massive fan of juicing now – absolutely love my juices and love the fact I have my 5 a day before 10am. I’ll confess – I find sticking to a clean diet tough, and yes, I still go out several times of week and drink wine (shocking). But this is about long term. It’s about a mindset shift from ‘being on a diet’ to a plan where I can still lead my life and lose weight.

I now run to the gym (3km), I can run up ‘The Hill’ 5 times, regularly do 50 press ups/sit ups/squats or whatever new form of torture Kate’s dreamed up. I have TONE – I have the beginnings of a six pack, my arms and shoulders look great, I’ve got that really nice muscle dent on the outside of my thigh (I have no idea what it is, but it’s what thin women have)

It’s something I will do for the rest of my life, and in truth – that’s the biggest success for me. I’ve now quit my job, start a fabulous new one very soon. I feel happier and healthier than I have for a long time. I’m so much more energized and excited about life – I’ve created a list of 40 things to do before I’m 40 to inspire me.

Nutrition is always the tough one for me. I have to eat out a lot, chicken and veg easily bore me, and as I don’t eat fish, having a variety of foods can be tricky. During my 12 weeks, I’ve lost 11lbs – less than I could have done, but for me it was about slow and steady. During this time I’ve had Christmas, a week of skiing, a weekend away for my birthday, and a 2-week trip to South Africa. Last year that made me

I’ve now started my second 12 week Total Body Transformation. The aim this time is to smash through that sneaky 10stone 10 mental barrier. So watch this space…

MY TIPS: 1. Understand what motivates you during training – being yelled at? Being encouraged? Tough love? Tell your trainer. When choosing a trainer, make sure you have a good rapport. You’ll be spending a lot of time together. 2. Understand what motivates you when you’re not training. For me, I love monitoring progress – I have Wi-Fi scales, linked to my running app, linked to my pedometer, linked to my diet tracker. Data and stats work for me. For others, it’s having a photo shopped pic of you and your bikini body stuck on the mirror or buying a fab outfit and hanging it on your wardrobe 3. Take photos – the progress is amazing and incredibly motivating

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