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We often get asked by our clients how to reduce bloating and also how they can make sure their stomachs always "feel" flat... We shot this short video just the other day, and it gives you two simple steps to follow that will help you fit into your clothes better.. In this video, you will learn: 3 tips on how to feel good and confident when wearing a tight top Tip #1 is to cut out gluten 7 days before your special day Tip #2 is to cut out dairy for those 7 days Tip #3 is to make sure you’re drinking 2 to 4 liters of water a day   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure"' Download the PDF Transcription Transcript: Stephen:  Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk, the place to be to lose fat and increase your muscle tone. So today, we’re going to be answering a question that we’ve had quite a lot recently, which is how do I feel good and feel confident when I’m wearing a tight top? In other words, how do I feel less bloated and feel like I have less fat around my stomach? Mark:  So, Tip #1 is to cut out gluten and gluten-containing foods 7 days before you want to put that tight top on. Gluten, generally for about 75% or even more of the population, bloats us and makes us feel our stomach is distended and sticking out. And by reducing or eliminating the gluten-containing foods, you’re going to find that your stomach feels and actually appears a lot, lot flatter. Stephen:  And actually, we’d probably also suggest that you cut out dairy as well for those 7 days because, again, dairy is one of those allergenic foods. And actually, when you think about it, what most people have for breakfast – maybe some cereals, some Coco Pops and some milk – tends to be the most allergenic foods of the day. So, for example, you’re eating foods that are going to raise your cortisol or your stress hormone and encourage fat storage around your stomach and actually encourage you to feel bloated, particularly around your stomach. Mark:  Now, Tip#3 is to make sure you’re drinking at least 2 to 4 liters of water a day. And that’s pure water. Basically, you’ll find that if you dehydrate or you don’t drink enough water, you actually get more bloated. It’s weird, but it is true that the less water you drink, the more bloated you’ll feel. So, by 7 days prior to the event, make sure you’re drinking full amounts of water, that

In this podcast, you will learn: 5 things you can do to drop a dress size before the Christmas party season Tip #1 is to only eat real foods or naturally occurring whole foods with only a single ingredient A lot of foods with more than one ingredient have fibre taken out, which is crucial to fat loss Tip #2 is you want to restrict your refined carbohydrate intake Get your carbs from green vegetables and some fruits and steer clear of white processed foods Tip #3 is make sure you’re not eating hidden carbohydrates and sugars Tip #4 is to up your healthy fat intake Fat stabilizes your blood sugar and helps you produce all of the hormones you need Tip #5 is to take out gluten, dairy, soy and corn These are commonly allergenic foods that encourage fat storage, particularly around the stomach area   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription Transcript: Mark:  Hello and welcome to another new episode of the ILoveWeightLoss.co.uk podcast. I’m Mark Gray and with me is Stephen. Stephen:  Hello! Mark:  Today, we are going to give you some information on how to drop a dress size before the Christmas party season. Obviously, it’s Christmastime or entering into Christmastime and we want to help you if you want to or you’d feel more confident and happy to drop a dress size just before you have to get into your glad rags. Stephen:  In a healthy way, I should add. Mark:  In a healthy way. And actually, a way that – it’s not like we want you to drop a dress size, and then put it on at Christmas, which a lot of people do. Actually, the average weight gain over Christmas is 8 pounds. And try not to go – there are a lot of people that after Christmas go, “Oh, I only put on 7 pounds. I’m pretty pleased with that.” Let’s try not to do that. I mean, realistically, what? Christmas is three days? Three full days. And I’ll be eating the world on those days and not worry about weight gain because like we always say, it’s not what you do at Christmas is the issue. It’s what you do between Christmas and… Stephen:  But also, there are things you can do to limit the damage that those days have on you anyway. And we’ll actually do a separate podcast on how to minimize the damage from all the Christmas gluttony. But like Mark says, a lot of people kind of don’t really think – I mean, you’re looking at

Are you failing when you’re in the gym? We have found over the years that clients are reticent to "fail" when they are at the gym. In this short video we explain why "failing" is actually a good thing, And by not pushing yourself to that point you wont be getting the results that you deserve. In this video, you will learn: Females in particular consider that they’ve failed (negatively) if they don’t complete a full set of repetitions The actual thing you’re trying to achieve when you work out is to push yourself to progress You should actively be looking to fail You’re probably talking and not exercising if you’re in the gym longer than an hour You should try to give your body something to progress from Men are used to failing more than women You’ll actually be succeeding by failing   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription Transcript: Mark:  Hi! This is Mark and Steve from ILoveWeightLoss.co.uk, the place to be to lose fat and increase muscle tone. Are you failing when you’re in the gym? That’s kind of a weighted question because especially with females, we find that if they don’t complete a full set of repetitions for any exercise, then they’ve actually failed. Now, Steve’s going to explain how this is incorrect. Stephen:  It’s not actually true and I know why people get like that, because they’re used to always trying to achieve something. But the actual thing you’re trying to achieve when you work out is to push yourself to progress. Now, if you are able to do – say, for example, you’re doing 60 seconds of an exercise. And you can just do that and you could probably go on for another 90 seconds, another 60 seconds even. Then you’re not actually going to get the training effect that you’re really looking for. What you want to be doing is by say 50 seconds, really be struggling to actually push that weight up and to actually complete your 60 seconds. So by the end of 60 seconds, you’re glad it’s finished. You wouldn’t be able to do another 15, 20 seconds more. You’re actually looking to try and almost fail. So you’re either not able to complete the number of reps or you’re pretty much there so that you couldn’t carry on for very much longer. You are actually looking to try and fail. Mark:  So, an example is whether we’re training to lose fat or trying

We are constantly being asked by people how to reduce their upper body pain and increase their flexibility. In our Personal Training Centres in Milton Keynes & Bedford we can help them directly... But what about you? If you live too far away to come and see us then this video is for you. In it we go through "foam rolling" and some very effective stretching routines, that will have  you loosened up in no time! In this video, you will learn: A 7 minute routine of 4 exercises for the upper body and shoulders Use a foam roller in the first exercise for the upper back and do it 10 to 15 times The second exercise is for the muscles that come underneath the shoulders Use a foam roller or a lacrosse ball and do the second exercise 10 to 15 times The third exercise is the Sleeper Stretch which is good for the joint or shoulder capsule The fourth exercise is the Pectoral Stretch to open up the shoulders, make it healthy and less painful   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure"   Download the PDF Transcription   Transcript: Stephen Gray:  Hi! This is Stephen from ILoveWeightLoss.co.uk, the place to be for weight loss and toning advice. Now, today we’re going to be using a foam roller and a few different types of stretches to make a really big difference to how your upper body, how your shoulders feel, how healthy they feel and any aches and pains that you have. So, you can get one of these foam rollers from Amazon and from loads of different places now. This is a smaller, harder version. You can actually get really big, longer, more foamy versions and I suggest you start with the larger ones to begin with. Now, we’re going to use this to really make a big difference to the flexibility of our upper body and how our general movements feel. So, we’re going to start off with an exercise that’s going to really make a difference to how our upper back feels. So, what I want you to do is put the foam roller in the middle of your back. You’re going to lean back. We’re going to raise up onto our hips into this position here. We’re then going to open our shoulder blades. So we’re going to try and put our arms across our shoulders so that we open up our shoulder blades. And then we slowly slide down with the foam roller up just to below our necks. We don’t go past our neck, and then we’re going to slide back. And we’re going to move u

I remember being told at school to work on and improve my weaknesses... You know what? That was wrong!! By working on my weaknesses all that happened is I brought my ability up to average on these things. I missed out on the chance to continue to work on my strengths to become an expert at these! Check out our latest podcast to see how this relates to you and your weight loss.... In this podcast, you will learn: Stephen’s recent trip proves that it’s possible to stick to how you want to eat even when traveling When you write down your goals, also think about the worries you have to achieving those goals Address these worries so they won’t hinder you from achieving your goals Focus on your strengths rather than your weaknesses Think of ways you can get rid of your fears or tackle them before they even come up Think of ways you can enhance the strengths you already have   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription Stephen:  Hello and welcome to the latest episode of ILoveWeightLoss.co.uk podcast. I am Stephen and I’m waiting for Mark to say something, but he’s not here. So he can’t say anything. It’s just me all by myself – the way I’ve wanted it to be for 31 years. I’ve been trying to get rid of him all this time. I finally managed to get rid of him. He’s moved away to Africa. He’s not coming back. Alas, unfortunately, he’s still coming back. He just can’t make it today. Seeing as we had something that I want to talk about as I went to a course yesterday about – it was the latest innovations in fat loss and body composition and things like that – in London, actually. I traveled to London. And I wanted to talk about a few of the things that were discussed yesterday. I had a nice little trip on the train. Quite an early start. But, I went out of my way to eat, actually, if you’re going to London. That is Marks & Spencer’s chicken kebab. Is it chicken kebab? I think it’s chicken kebab. Anyway, it’s relatively decent for you. And some blueberries. That was my breakfast. I had breakfast there because it was such an early start. I didn’t have time to make my breakfast so I just had that as I got off the train and I was set up for the day. It was perfect! So it’s just proof that it is possible to eat and stick to how you want to eat when traveling away. It’s more of mindset,

Its that time again...Flat Belly Friday! Here we go, it's time for another great routine that you can do to flatten your abs and increase the muscle tone in your stomach either at home, at work or in a hotel. Wherever you are, now there's no excuses.. In this video, you will learn: Three exercises to tone your stomach The exact repetitions you need to do to flatten your stomach   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription   Transcript: Mark Gray:  Hi! This is Mark and Steve from ILoveWeightLoss.co.uk, the place to be if you want to lose fat and increase your muscle tone. Now, it is Flat Belly Friday! DVCC Flat Belly Friday. And we’ve got another great routine that you can do to flatten your abs and increase your muscle tone in your stomach either at home, at work or in a hotel. Wherever you’re at. So, Stephen is going to be my handy demonstrator. We’ve got three exercises for you today. So they’re put in a specific way to get the best results. All you need to do though is follow along with them at home. Stephen is going to demonstrate the first exercise. We actually use this as a mobility exercise at the beginning of some sessions, but if you do it for a prolonged period of time, you’ll actually find that it’s brilliant at using your Obliques – the muscles around the side of your stomach – but also the main – it’s called Rectus Abdominis – the main part of your stomach. Stephen is going to keep going. He’s going to be doing 30. That’s about 15 on each side. So he’s going to keep going side to side. You see he’s under control. He doesn’t let it touch the floor or his knees touch the floor. He adjusts before and he’s rolling over. And I can feel his stomach almost working here. That’s it. He doesn’t let it touch the floor. He keeps under control with his feet and his knees at 90 degrees. So he’s going to do 30 here. I think he’s probably done about 2, so we’ll keep going for a little bit. And straight from this exercise, he’s going to go into another exercise, which is called the “Reverse Curl.” Now, he wants to turn his palms up. You see that his palms are turned up because he can’t use them or use his arms then. All he’s going to do is legs basically straight, he’s bringing his bum and his legs off the floor because he’s controlling it down. He uses his s

Today we are bringing you a great short workout that's going to "Banish Your Bingo Wings!" This body weight routine can be done literally anywhere. At home, in the office..Even in the park! This routine will take you 5 to 10 minutes to complete and is going to leave your arms feeling super toned! In this video, you will learn: Two exercises to “Banish Your Bingo Wings!” You can tone up the backs of your arms or your triceps at home or even in your office Do 15 to 20 repetitions of the Tricep Press-up or Diamond Hand Press-up Go straight to Tricep Extensions and do another 15 to 20 repetitions Rest for a minute-and-a-half then repeat the routine 5 times   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription   Transcript: Mark Gray:  Hi! This is Mark and Steve from ILoveWeightLoss.co.uk, the place to be to lose fat and increase your muscle tone. So, today, it’s going to be “Banish Your Bingo Wings Day!” Basically, we’re going to focus on a little routine you can do at home that’s going to tone up the backs of your arms, your triceps, and you can do this literally at home, anywhere in your office. If you’re in your office, you can pull down the shutters. You can do this, wrap this up in about 5 to 10 minutes. So Stephen is going to be my handy little demonstrator. We’ve got two exercises. He’s going to do them back-to-back, which basically means one after the other. The first exercise is called the Tricep Press-up or the Diamond Hand Press-up. You see Stephen’s hand position is kind of in a diamond position, but he’s going to keep his elbows in close to his body. So he’s going to go into a press-up. He really should be doing full proper press-ups. There we go. In. Elbows into his sides, and then out. A normal press-up, your elbows might flare. Whereas here, you’re going to keep your elbows in and he’s going to fully extend to the top. And I can almost feel his tricep flexing at the top there. All the way down and all the way up. If you are able to do full press-ups like that, then you do. If you can’t and it’s too hard, you simply go on to your knees and do exactly the same thing, but in a kneeling position. So all the way down. Give me another five there please, Stephen, just for demonstration purposes. A little bit slower, please. A little bit slower. That’s it. So you’re going t

Throughout our many years of helping clients transform their body We have come across a lot of different types of people. Some are inherently positive no matter what their situation BUT most are the complete opposite. People who look for the negative in every aspect of their life. "I have lost 20lbs... But I want to lose 40lbs". "I have just got a pay rise... But i am still not earning enough" etc etc You must know people like this... Or infact you are probably one of them? In this podcast we explain how to flip your negative thoughts, and with it turbo charge your weight loss! In this podcast, you will learn:  People are more interested in and focus on the negatives It takes more effort to be positive because you have to work at it continuously Negativity is one of the things you have to overcome and conquer with weight loss Audit the things you let in and what you let out Stay away from negative situations, environments and people Don’t try to change other people; work on yourself and the rest will follow Be constructive, not critical Some people try to raise themselves up by bringing others down Audit what you’re putting out, particularly in social media Only allow yourself to put out positivity Audit what you’re saying to yourself because they will result in the actions you take A positive thought results in positive action Think about and write down your three wins for the day each day Look for the positives you’ll have for tomorrow   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription Transcript: Mark:  Hi! This is Mark and Stephen from iloveweightloss.co.uk with another new podcast. So, hello, Stephen! Stephen:  Hello! Mark:  Yes, Stephen and Mark. So, today we’re going to be talking about what, Stephen? Stephen:  Positivity and negativity. I was just yesterday – we’re recording this on Tuesday – yesterday morning, I woke up and I very rarely are on Facebook and I checked my Facebook or I checked Facebook and there on it was about a gazillion statuses about Monday morning and not very many of them were positive. And then I was, just from talking over it with people, I just wanted to talk about the difference between a positive and a negative attitude and it seems like a very simple thing. Mark:  So, basically, the title of today is “Negativity,” I guess. Why it’s much easier t

Today, I’m going to be talking about BPA-free and what it actually is. By now, you’ve probably heard the phrase or the term “BPA-free” and it’s used on packaging on bottles most commonly and you can see it here on this shaker. We’ve actually been trying to stay clear of BPA and suggesting that to our clients of the DoubleVision Conditioning Centres since around about 2010. But what actually is BPA-free and why should you stay clear of it?   In today's new episode of ILoveWeightLoss you'll learn: Bisphenol A or BPA is a toxic and estrogenic chemical used to make plastic and other products BPA alters hormones, affects bodily functions and causes weight gain and serious diseases It’s difficult to limit exposure to BPA since it’s used in a lot of processes humans are exposed to Drink only from BPA-free bottles Don’t eat out of plastic containers and use glass containers when heating food in the microwave Don’t take receipts if it isn’t necessary This is scientific fact based on evidence gathered over a decade   Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Download the PDF Transcription   Transcript: Mark Gray:  Hi! This is Mark from ILoveWeightLoss.co.uk, the place to be to lose fat and increase your muscle tone. Today, I’m going to be talking about BFA-free and what it actually is. By now, you’ve probably heard the phrase or the term “BFA-free” and it’s used on packaging on bottles most commonly and you can see it here on this shaker. We’ve actually been trying to stay clear of BPA and suggesting that to our clients of the DoubleVision Conditioning Centres since around about 2010. But what actually is BFA-free and why should you stay clear of it? It’s Bisphenol A. So say that quickly – Bisphenol A. And it’s a chemical used to make plastic and other products. And there’s actually an abundance of evidence now that says it’s toxic for humans, and in fact, animals. BPA is an estrogenic – say that one again quickly. It basically means that it mimics estrogen in the body, and we’ve talked about this a lot. Basically, it binds the estrogen hormone receptors. What happens is when it’s ingested, BPA can influence endocrine responses, and basically put, it alters hormones in both men and women, and that is never a good thing. If you know anything about hormones, you probably know that they affect prett

Today, it’s Flat Belly Friday and we are going to show you a quick routine to bulletproof those abs. It’s a very short couple of exercises that you’re going to do back-to-back and you will complete them five times.   This quick routine can be done literally anywhere, so you don't need to worry about getting to a gym. Make sure to watch the video all the way through to see all of the "teaching points". Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure"' Download the PDF Transcription Transcript: Stephen: Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk , the place to be for fat loss and toning advice. Now, today, it’s Flat Belly Friday and I’m going to show you a quick routine to really bulletproof those abs. It’s a very short couple of exercises that you’re going to go and do back-to-back and you’re going to do them five times. So, to start off, Mark is going to demonstrate for me. He’s going to start in a standing position. He’s then going to walk out with his hands like so, coming forward into a press-up position. He’s going to then take his arms further than underneath his shoulder. If you have a look, that puts him forward and that actually puts a lot of emphasis on his abdominal muscles. He’s then going to come back to an almost straight leg position. Then he’s then going to come out forward with his arms past. Now, you might find that you can’t go quite so far as Mark, but a regression you can make is to go onto your knees and do the exact same thing but on your knees. So he’s going to take his hands further. Look, he can take them a bit further when he’s on his knees. And you’re going to come back. And you’re going to do that 15 times. You’re going to find that quite challenging. From this position, you’re then going to go over into what’s called a Russian Twist. So Mark is going to put his feet there. He’s going to lean back. He’s going to come up, control his abdominals, and he’s then going to reach from side to side. So maybe he needs to come up a little bit higher. I think he’s come a little bit too low. And he’s going to rotate. So the whole time, his abdominals are tensed. He’s actually really working those abdominals, but now he’s working the obliques at the same time. Again, this is going to be done 15 times. So he’s going to come there and back. That counts as one. And he’s g

Today, we’re going to give you our top 3 tips to follow when eating out. And don't worry it's going to allow you to continue your weight loss. Now, people often feel that they can’t eat out and lose weight or maintain their health goals. So, we’ve come up with 3 tips, that we’ve been following for pretty much the last 13 odd years to enable us to eat out regularly and not have to worry about putting on weight... Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Transcript: Mark:  Hi! This is Mark and Stephen from ILoveWeightLoss.co.uk, the place to be if you want to lose fat and increase your muscle tone. Today, we’re going to give you our top 3 tips that you need to follow when eating out if you want to continue your weight loss. Now, people often feel that they can’t eat out and continue to lose weight or maintain their health goals. So, we’ve come up with 3 tips that we’ve been following for pretty much the last 13 odd years to enable us to eat out relatively regularly and not to feel any guilt or not for it to detract from whatever our goals are. Tip no. 1 is as soon as you enter the restaurant, ask the waiter or waitress to bring you a jug of tap water with some fresh lime in it. Now, often, people feel very hungry, but this is actually a mistaken feeling of dehydration. So, they’re actually dehydrated as opposed to hungry and all they need to do is drink some water with some lime, which is alkalizing and very good for you. And they’re going to find that they’re actually probably a lot less hungry just by simply sipping on some water. It’s going to mean they’re less likely to overeat throughout the whole of their meal and less likely to order the wrong thing because when you’re hungry, you’re far more likely to order the sugary, quick fix, unhealthy foods. Stephen:  Tip no. 2 is to not be afraid to order off the menu. By that, I mean try and put things together. You don’t have to order exactly what it says on the menu. Ask the waiter or waitress if you can take out dressings or add different things. Perhaps add some more vegetables and take off any dressings that you think might not be appropriate for you. Mark:  Now, Tip no. 3 is if you’re going to have two courses, have a starter and a main, and not a main and a dessert. Now, it’s becoming more and more obvious that sugar is one of the main reasons people are stru

Today, I’m going to answer the question posed by Joan, which is “If I’m not supposed to eat gluten, then what can I eat?” So you’ve probably heard about gluten and that it’s not very good for you. You might even actually experience bloating when you do eat gluten, so things like pasta, or you might even be more severe where you get swollen joints or actually get a very foggy brain when you do eat gluten. But, the question is, what can you eat if you’re not supposed to eat gluten? What I thought we’d do first is show a few foods that a lot of people don’t kind of realize actually contain gluten, and then we’ll give you some different options instead of these foods. On today’s new episode on ILoveweightLoss you’ll discover: Joan asks, “If I’m not supposed to eat gluten, then what can I eat?” Soy sauce actually contains gluten Steak dressings very often contain gluten as well Spaghetti has gluten The reasons why gluten is bad for you The Majority of people are gluten-intolerant Gluten causes your body to become inflamed and store fat Gluten halts fat loss Children with ADHD or ADD improve after removing gluten from their diet You won’t lose fat if you just replace gluten with other refined foods Replace gluten with natural products Replacing processed carbs with natural carbs will get you losing fat right away You’ll be gluten-free and losing fat as well Test and compare processed versus natural carbs   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Transcript: Mark:  Hi! This is Mark and Stephen from ILoveWeightLoss.co.uk, the place to be if you want to lose fat and increase your muscle tone. Today, I’m going to answer the question posed by Joan, which is “If I’m not supposed to eat gluten, then what can I eat?” So you’ve probably heard about gluten and that it’s not very good for you. You might even actually experience bloating when you do eat gluten, so things like pasta, or you might even be more severe where you get swollen joints or actually get a very foggy brain when you do eat gluten. But, the question is, what can you eat if you’re not supposed to eat gluten? What I thought we’d do first is show a few foods that a lot of people don’t kind of realize actually contain gluten, and then we’ll give you some different options instead of these foods. So, one of the first things –

I’ve very excited as I’m going to be chatting today with Michelle. Michelle has been a client of the DVCC for a few months now, We’re going to be going through her weight loss journey And we’re going to be talking to her about how she’s found it. And hopefully,.. You’re going to be able to get some helpful tips that Michelle’s managed to utilize for her weight loss. On today’s new episode on ILoveweightLoss you’ll discover: A little chat with Michelle Michelle’s weight loss background Michelle has lost almost four stone in less than 2 years Michelle’s history with exercise She used to feel tired and unmotivated all the time She couldn’t enjoy physical activities with her children Michelle is now able to run around with her kids Michelle has loads of energy now She needed the motivation to go on You worry about what other people think The DVCC has a very friendly and welcoming environment The changes in Michelle’s life   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Transcript: Stephen:  Hi! This is Stephen from ILoveWeightLoss.co.uk, and I’ve very excited as I’m going to be chatting today with Michelle. Michelle has been a client of the DVCC for a few months now and we’re going to be going through her weight loss journey and we’re going to be talking to her about how she’s found it, and hopefully, you’re going to be able to get some helpful tips that Michelle’s managed to utilize for her weight loss. So, hello, Michelle! Michelle:  Hi! Stephen:  Now, I should say something actually at the beginning. Michelle is Scottish so we’ve asked her to speak very, very slowly because she has quite a thick accent. There’s also going to be some subtitles and some transcription underneath. So, right, Michelle? How long have you actually been with the DVCC now? Michelle:  About four-and-a-half months. Stephen: Four-and-a-half months? Michelle:  Yeah. Stephen:  Right. And let’s have a bit of background information. So, what’s your background? You started losing weight, didn’t you, before you came to us? Michelle:  I did, yes. Just by – not even diet or anything like that. I just started to eat a little bit healthier and things like that, but I needed the motivation. Stephen:  Yeah. And so, since you started with the DVCC, how much have you lost now? Michelle:  Almost two-and-a-half sto

  Today, we’re going to be talking about Foam Rolling. We get asked a lot of different questions about should I foam roll? What is foam rolling? How does it benefit me? Should I be doing it? So, I’m going to start and show you the way I think most people would benefit from starting a foam rolling routine. A foam roller is actually a cylindrical hard object that you basically roll your muscles up and down. It simulates a little bit of a sports massage called “Self-Myofascial Release.” On today’s new episode on ILoveweightLoss you’ll learn: Foam Rolling and how people can benefit from it Use a tennis ball in lieu of the typical foam roller Stretch and break down scarred tissues and adhesions in your bum muscles Find the sore areas A hockey ball may also be used after graduating from the tennis ball Tender spots decrease and muscles loosen up There is less stress on your back and back pain is decreased   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Transcripts: Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk. The place to be if you want to lose fat and increase your muscle tone. Today, we’re going to be talking about Foam Rolling. We get asked a lot of different questions about should I foam roll? What is foam rolling? How does it benefit me? Should I be doing it? So, I’m going to start and show you the way I think most people would benefit from starting a foam rolling routine. Now, we’re not actually going to be talking and using a typical foam roller. A foam roller is actually a cylindrical hard object that you basically roll your muscles up and down. It simulates a little bit of a sports massage called “Self-Myofascial Release.” Basically, it stimulates massaging yourself. But, I think it’s quite tough for a lot of people to do, particularly if they are unused to holding their body weight a lot, and to start with proper true foam rolling I think is a bit of a stretch for most people. So, what I thought I’d do is show you something you can do much, much easier using a very simple piece of equipment that a lot of people actually have, which is a tennis ball, and we’re going to use this to stretch and to actually break down any what we call “scarred tissue” or any little adhesions, things that can affect your body negatively in your bum muscles, your glute muscles. So, I’m going to use Mark to d

  Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk The place to be if you want to lose fat and increase your muscle tone. Now, carrying on again from our DVCC Flat Belly Friday, we’re going to give you a couple of exercises, another little routine that you can do to really accentuate and help strengthen your stomach muscles. On today’s new episode on ILoveweightLoss you’ll learn: An exercises to strengthen the stomach muscles The oblique will be the area of concentration Mark demos the first exercise The Side Plank Work your stomach in all different areas   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" So, today we’re going to be concentrating on the “Oblique,” the area of muscles more to the edge of your body. We’re going to be focusing on that area there. So, what’s going to happen is Mark’s going to come down. And I’ve already prepped him so he knows what exercise we’re doing. So, he’s going to come up into a crunch position, knees at 90 degrees, and he’s going to come up with one elbow to the opposite leg. Now, with this exercise, we’re going to do it nice and slow. We’re going to control. We’re going to come up and really feel a contraction in the stomach. Make sure you’re coming up first as well. Up and then across. So you’re not coming straight across. You’re coming up, and then across. So up first, and then across. That’s it. And you’re getting a real contraction. Now, we’re going to aim for 10 on each side. So that’s 20 total reps. You’ll find this quite tough. As long as make sure that you’re getting a real contraction in your stomach muscles. Coming up and across. So you feel that, Mark? I can see. I can definitely almost feel some muscles under here and they’re working hard. Up, squeeze and across. Good! So you’re going to aim for 20 total reps. That’s 10 on each side. You’re then going to go into what’s called a “Side Plank.” So, see here, he’s put his own foot. Now if you find this too tough, if you put it – and we’ll actually put it in front. Put it there, that position there. Now, hand on his hip and his waist is nice and high. So squeeze up a little higher. Nice and strong in your elbow. And what you can do, if you find this easy, you’re going to drop down, and then raise up. Squeeze up, hold, and then slowly down. Up, squeeze, hold, and sl

Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk The place to be for fat loss and toning advice. Now, today, we’re going to carry on with our series of DVCC Weekend Workouts and I’m going to put Mark through a little workout right now. This is a great workout you can do if you’re at home, you’re even away in a hotel. You’re just basically unable to get to the gym. So, what I’m going to say is there’s going to be four different exercises and we’re going to be concentrating from an upper body down to a lower body perspective. So we’re going to use your whole body and use as much muscle as we can so we can burn as many calories, and thus, burn as much fat as we can. On today’s new episode on ILoveweightLoss you’ll learn: A great workout you can do when you can’t get to the gym Four exercises that will make use of the whole body How to do Press-Ups How to do Side Lunge How to do Shoulder blades squeeze How to do Squat Jumps   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" So, what I’m going to say is there’s going to be four different exercises and we’re going to be concentrating from an upper body down to a lower body perspective. So we’re going to use your whole body and use as much muscle as we can so we can burn as many calories, and thus, burn as much fat as we can. So, we’re going to do 15 repetitions each time, Mark. We’re going to start with Press-Ups. So, we’re going to come down onto our knees. We’re going to lean forward. Stomach nice and tight and you’re going to go down. Okay, off you go! That’s it. Back up. A bit quicker. We’re going to go for 15 to 20 reps. So for Mark, we’re going to get 20 reps because he should be relatively fit. Now, if you’re very capable and you find these easy, go up into full press-ups there. That’s it. Stomach nice and tight. And he’s just going to do them about 2 seconds down and 1 second up. It’s a relatively quick tempo. He’s going to go for 15 to 20 reps. And the more capable you are, 20 reps. The less active you generally are, then obviously you’ll go for 15. From this position, he’s then going to stand straight up. We’re to go on to the next exercise, which is the Side Lunge. He has a bit of a sweat going on already. So he’s going to go into a side lunge. As you can see, he’s stepping out to the side, bending the knee, keeping relatively upright,

Hi! This is Stephen and Mark from ILoveWeightLoss.co.uk, The place to be for fat loss and toning advice. Now, today we’re going to be talking about another one of our favorite concepts, and that’s what’s known as the “Gap.” Now, the Gap, we found to be massively, massively important for all clients when they’re going through a transformation because often, they’ll get into the Gap. Now, the Gap actually relates to what most people are very used to doing, and that’s focusing on what they haven’t yet achieved, rather than looking back at what they have achieved. On today’s new episode on ILoveweightLoss you’ll learn: About the "Gap" People focus on what they haven’t achieved We never become satisfied when we focus on unattained goals Look back at what you’ve achieved Focus on progress and not perfect   Join Our Centre in Bedford  Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" So, if you envision the Gap as being like the horizon where everyone has some goals and some ideals that they’re actually striving towards, but the problem with those ideals and goals is that they move forward. So, for example, what has happened before, a client’s goal is to lose say two stone. They’ll lose two stone, but what happens is their ideal moves forward. So they then suddenly think, “Oh, I’m not happy because I should lose three stone or four stone.” But basically, they forget where they’ve come from and they forget that they’ve actually lost those two stone already and that they’re feeling great and looking much better. They’re focusing on an ideal, something that they haven’t yet achieved. And we’re very, very good as human beings – I think we must learn it from a very young age – to focus on what we haven’t achieved rather than giving ourselves a pat on the back and looking at what we have achieved. Now this Gap phenomenon is very important in fat loss, but it actually is very important in anything that we do. We, as human beings, generally we’re goal setters, goal strivers, we just strive towards goals. But if we get into the habit of actually constantly looking towards the horizon, basically looking towards our goals that we haven’t yet achieved, we’ll find that we’re actually never satisfied. So even when we do hit a target or hit a goal, we won’t be thinking about well done, we’ve hit that target. We’ll be thinki

Hi! This is Mark and Stephen from ILoveWeightLoss.co.uk, The place to be if you want to lose fat and increase your muscle tone. Today, we’re going to give you a simple way to increase your confidence and help you reach your fat loss goals. Now, th...

In the Podcast:00:52 – Why do all the trainers at the DVCC centres train the same way? 01:49 – Mark and Stephen constantly improve and update their health and fitness 03:19 – The equipment at the DVCC centres 03:38 – The BioSignature courses 04:26 – Equipment are chosen based on what has been proven to work 06:40 – It’s the principles which count and which get the results 08:22 – DVCC trainers are also trained on a weekly basis 09:37 – The DVCC protocols 10:23 – The protocols are an amalgamation of all the learning that occurs 10:53 – The DVCC is a transformation camp and not a boot camp 12:42 – All DVCC trainers must have that same passion to learn 13:18 – The DVCC is set on sharing knowledge to help people 14:07 – DVCC trainers have a specific training process they go through all throughoutJoin Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" Quotables:It’s no good if you have the right equipment but you don’t do it in the right way or in the right order. [Click To Tweet]DVCC Trainers train the same because they have a specific training process they go through at the beginning and then throughout. [Click To Tweet]Transcription:Hello and welcome to another episode of the ILoveWeightLoss.co.uk podcast. I’m Stephen Gray, and with me on my right is my brother, Mark.Mark:  Good afternoon!Stephen:  What number podcast is this now then?Mark:  Oh. We’re over a hundred now. We’ve got over a hundred audio recordings on iTunes. I saw it. Yeah, pretty good. It’s going really quickly really, isn’t it?Stephen:  Really, really fast. But the great thing is I know that we can get at least another hundred, probably another thousand because the great thing about health and fitness and things like that is that you’re – well, we are – we’re constantly learning and always learning the best ways, the newest, so we’re always evolving. So luckily for you, hopefully…Mark:  There’ll always be new information on how you can lose weight and increase your muscle tone!Stephen:  Yes. So what are we talking about today?Mark:  Today, we discussed earlier, Stephen, that we wanted to speak about how and why all of the sessions and the trainers train the same at the DoubleVision Conditioning Centres.Stephen:  Yeah. We have centres in Milton Keynes and Bedford and a lady asked me – she trains in both places and she asked how is it that I go to b

Hi! This is Mark and Stephen from ILoveWeightLoss.co.uk, the place to be if you want to lose fat and increase your muscle tone. So today, I’m going to give you advice on how to decrease pain that you get in your knee and how to strengthen the muscles around your knee. A lot of people experience knee pain and they don’t actually know what it’s caused by. But oftentimes, it can be caused by a weak  muscle that’s meant to be supporting your knee. And that’s called your Vastus Medialis Oblique, your So, we’ll be able to show it on Stephen’s. That is your Vastus Medialis Oblique, your VMO. And that muscle is very, very important in the support and the stability of your knee. And pretty much 100% of people actually weaken that muscle because you generally don’t use it enough. So, I’m going to show you how to increase that muscle, and also, how to increase the strength. Knee pain is caused by a weak muscle that's meant to be supporting you knee and that’s called your Vastus Medialis Oblique, your VMO In this video: - How to decrease knee pain and strengthen the knee - Knee pain results from a weakened Vastus Medialis Oblique - The VMO is weakened because it isn’t used enough - An exercise to increase the VMO and strengthen it - Your knee can go in front of your toe - Most people tend to have an overdeveloped Vastus Lateralis - Readjust your balance to reduce knee pain Join Our Centre in Bedford Join Our Centre in Milton Keynes CLICK HERE To Download A FREE Chapter Of Our New Book " The Belly Fat Cure" I’ve got a disc here. I’m going to use this to raise the heel height of Stephen’s knee there. But, you can use anything – a cushion, even a rolled up newspaper – just to increase the height of your heel. So I’m going to put this under Stephen’s foot. It lifts his foot up. There . He’s going to turn his toe out 15 degrees. And all he’s going to do, standing on one leg, is he’s going to bend his knee forward there, basically, and back up. What you want is actually your knee to go in front. I know you’re probably thinking, “Oh, I got told by my P.E. teacher 20 years ago that your knees shouldn’t go in front of your toe.” But that was actually old research and that’s incorrect. When you walk up the stairs, you’ll probably notice that your knee actually goes in front of your toe. So, you’ll notice that these muscles tend to work a lot. And that’s what we’re really aiming for. We’re