Reach Success Newsletter

Hi there.

Quite a lot happening this month, not least of which is the move to the new studio across the car park in Unit 9!

The new unit is 2000 square feet, which is double the size of the current studio. The main reason for the move is to provide more space for our existing Group PT clients and it's generally a nicer unit, so it's an exciting move!

We're hoping (but we are at the mercy of the workmen on this one) to be in before May!

Follow us on Instagram

If you don't already follow us on Instagram you can find us here: https://instagram.com/reachptbirstall

Reach Easter Social @ Roxy Ballroom

You will have seen on the studio whiteboard that we've (provisionally) booked the Roxy Ballroom for Friday 26th April at 8.30pm.

As usual everyone is welcome so please do get your name down!

Three Reasons to Eat Protein

The Reach Nutrition program advises eating lots of protein. Here are three of the key reasons why.

1: Protein is muscle sparing.

This helps to achieve the “toned” look as opposed to the "thinner but still floppy" look that people sometimes experience when losing weight.

If you have a substantial amount of body fat to lose and are in a caloric deficit then keeping the protein high can help to prevent too much muscle being lost.

If you’ve ever seen the end result of somebody who has lost a substantial amount of weight by cutting calories alone without also focusing on macros and not incorporating resistance training they you will know that these methods lead to very different results.

This is one of the reasons that we get many Slimming World members who have had success losing weight with Slimming World but then want to "tone up". It’s a lot easier to do it from the outset than trying to play catch up once you're several stones into the process.

In a nutshell, if you want to look good in swimwear as well as in clothing, get the protein in.

2: Eating protein burns calories.

The thermic effect of food is the energy required for digestion, absorption, and disposal of ingested nutrients. Its magnitude depends on the composition of the food consumed:

Fats: at most 5 to 15 % of the energy consumed
Carbohydrates: 5 to 15% of the energy consumed
Protein: 20 to 35% of the energy consumed

So 20-35% of the total calories in protein are used in digesting it. I.E. if you consume 180g protein (720 calories), your body uses approx 150-200 of those calories in digestion and absorption Moreover, protein is filling and satiating, so it keeps you fuller for fewer calories.

In a nutshell, you will create a bigger calorie deficit eating protein than you will eating carbs or fats. You don't have to survive solely on protein but make sure you eat enough.

You can read more here: https://en.m.wikipedia.org/wiki/Specific_dynamic_action

3: Protein builds muscle.

A decent amount of lean mass (muscle) combined with low body fat creates the "toned" look that many people are aiming for!

If you want to gain a little (or a lot) of muscle, an appropriate protein / calorie intake (see the Reach nutrition programme for recommendations) combined with an effective resistance training programme (your Reach coach will take care of that!), will get you where you want to be!

Summary

Protein can help you:
- Lose more body fat
- Look more toned
- Get stronger
- Eat more food
- Feel fuller
- Prevent hunger
- Build muscle
- Preserve muscle

Conclusion

Where calories are equal, you will lose more body fat, gain more muscle and feel less hungry following a nutrition plan with lots of protein than you will without much protein.

Basically, 1000 calories of chicken and broccoli is a completely different proposition to 1000 calories of pasta, jacket potato and Special K.

Some great sources of protein:

Meat
Poultry
Fish
Eggs
Protein powder
High-protein yoghurt

1-2-1 Nutrition Coaching

If you feel you need some extra help with nutrition then the 1-2-1 nutrition coaching programme might be just what you need to get you on track to success.

What it is
   •   Helping you to achieve YOUR goals
   •   Daily support via WhatsApp
   •   A scientific approach to achieving your goals through nutrition
   •   A platform where we look for honesty, not perfection
   •   Helping you to break through the plateaus
   •   Helping you to understand what you should be doing
   •   Helping you to put the “bad” days into perspective
   •   Helping you to manage your own expectations
   •   Helping you to distinguish real-life from social media

What it isn’t
   •   Me telling you what your goals should be
   •   Something where you should be worried about letting us down (this is actually a very common worry!
   •   An all-or-nothing approach

What you get
   •   We'll work together to clarify your body and fitness goals
   •   We'l create a plan that is aligned with your goals, timescales and mindset
•    I’ll tell you exactly what to do to achieve your goals in a healthy and sustainable way
   •   Specific advice on calories, foods, macros, meal timing, eating out
   •   I’ll help you find your ideal calorie intake and macro split
   •   I’ll guide you through the peaks and troughs, the ups and downs
   •   I’ll be on hand via WhatsApp to provide the knowledge, advice and experience to complement your drive and desire

What matters
   •   You MUST have an “internal locus of control”. I.E. Take responsibility!
   •   No excuses or passing the buck
   •   No “yeah but…”
   •   You must be able to see past social convention and habits, and want to make your goals your priority
   •   You must be more interested in making progress than doing what everyone else does

What doesn’t matter
   •   Your weight
   •   Your fitness level
   •   Your goal (whether it’s a few pounds or a few stones)
   •   Whether you want a six pack or just to fit into a smaller dress / trouser size – doesn’t matter, I can help!

Pricing
£1.00 per day charged in 12 week blocks. £84 for 12 weeks.

All you need to do is drop me a message via Facebook or drop me an email! Dan :)

Reach Fast Food Survival Guides

This month we've brought you another five Fast Food Survival Guides including Pret and KFC. You can use these guides to plan your trips or just to have a browse through to give you an idea of the macros and calories in the meals - knowledge is power, right!

Reach Recipe Book: April

The Reach Recipe Book for April is out now. You can download it here: April Recipe Book. If you make any of the recipes then make sure you get a picture and tag us on Facebook and Instagram!

Reach Members' Area

To download past editions of the Reach Recipe Book and view all the Reach Fast Food Survival Guides, head over to the nutrition section of the Reach Members' Area, which you can access via the Reach website (usual password).

Kind regards.

Danny Sroda
Head of Client Services
Reach Personal Training
www.reachpersonaltraining.co.uk
www.facebook.com/reachptbirstall
www.instagram.com/reachptbirstall and www.instagram.com/dannysroda