Ladies I hope you haven’t done this to any mans genitals because of stress…

I can remember my stress levels going through the roof when I first moved to the UK.  I didn’t understand sarcasm because there wasn’t a lot of that going on in Turkey.

I had a major culture shock when I moved here. Let’s say I didn’t have many friends because of the amount of fights I got into from stress, the rage and anger of being laughed at…

That’s all in the past now but I do go green and mad every now and then. Stupid things which sometimes I ask myself, ‘Why did I get stressed about it??’

For example: my girlfriend is badgering me about things and I like to do things at my own pace or my mum reminding me of things which she has already told me about a couple of hundred times. LOL… Other more serious stresses, late nights, working, too much exercise, eating bad food and regretting it after. Like my tasty dominos pizza at the weekend with a lovely side of cheesy garlic bread WITH extra dip!

Tasted great when I was eating it but I felt sick as a dog after and stressed about it for a good 3 hours after thinking how horrible I felt!!

I listen to peoples frustrations and think get a grip and get on with it and I’m sure others have thought the same with my silly stressed out situations.

If you have kids, looking after a family is a huge responsibility and I have huge respect for parents that look after the little devils and put up with their tantrums and disobedience and still I’m amazed at the time management skills parents have when running a family!

It’s all stress to a certain degree which adds on top of the stress from our brain and body which upset the signals which our brain pumps out every minute of every day.

I read a quote on Facebook once saying:

Our mind is the biggest toxin in the 21st century – and I COMPLETELY agree!

Whatever we think creates signals in our brain which determine the hormonal responses we produce. A lot of people are totally unaware of this.

If you think you’re ill I can guarantee within a few days you will make yourself ill.

If you think you can’t do something you will never do it.

Not knowing what to eat or what to buy that can help you lose weight causes stress

Weighing and measuring your foods causes stress

Your friends losing more than you when you’re both doing the same thing causes stress

Trying not to eat the cakes and nibbles people bring in to work causes stress because you’re trying to be good

Worrying about what you’re going to wear out because you  can’t fit into any of your clothes causes stress!

It’s quite a battle isn’t it?

Firstly, congratulations if you are doing what you can to manage stress

Now, take a deep breath in and relax because what you are about to discover might just help you consider how you manage your stress levels or what you ‘think’ is making you stressed, there’s a big difference.

When we are exhausted, depressed, have low motivation, poor concentration and cravings we end up reaching for stimulants to get us through the day and on top of no exercise, poor diet, poor sleep are added stressors. This increases our stress hormones leading to suppressed sex hormones, increased insulin levels equalling, muscles breaking down, slower metabolism and your body storing fat fast!

Here are my top ten tips to help you manage stress and drop body fat!

1.     Cut out sugar completely!

2.     Increase your protein intake

3.     Increase your vegetable intake – Like I mentioned in part 1

4.     Eliminate processed foods.

5.     Exercise 3-5 times a week

6.     Eat 3 meals a day and add the odd snack in a couple of times a week and try not to miss out breakfast. I did a cool video on this a few weeks back!

7.     Drink lots of water

8.     Get a goodnights sleep. Read more about it here

9.     Reduce stress so take some time out – Relaxation is KEY for weight loss!

10. Supplement your diet. You can read a little bit about it in Part 2

If you follow these ten rules I can promise you that you’ll feel 10x better and lose fat!

Let me know how it goes…

Jango ‘Going with the flow and keeping stress low’ Alptekin

PS Support and education is one main reason why people fail and start over. Join a journey that will teach you to create a lifestyle that’s breaks you free from old habits at ProjectU

Head coach at Bournemouth Boot Camp gives you some useful tips and ideas on the things you want to focus on and the things you want to avoid for breakfast.

It’s nothing complicated I promise! It will probably take a little practice to get the ball rolling but once in full swing you will notice a massive difference around your waist line, your energy levels and sleep!!

If the idea of breakfast still makes you feel sick then check out my cook book filled with tasty recipe that just might solve the problem.

Don’t end up like this…

It’s filled with 90 recipe. 30 Breakfasts, 30 lunches, 30 dinners and 30 home workouts to be completed over the 30 days!

It’s very simple, you can pick any meal to prep every day from the 90 recipes that are sugar free, wheat and gluten free. You can even repeat the same meals but I suggest you try and vary your meals to get the full benefit of different nutrients!

Head over to healthier bournemouth to grab your hard copy cook book

Bournemouth boot camp is run by weight loss expert Jango, if you lack the confidence and self-esteem and you want someone to guide you step by step to achieve the body you desire, then head over to bournemouth boot camp and activate your taster week. 

If you missed the first 3 parts of the belly fat burning series read them first before you start reading this blog post.

Part 1

Part 2

Part 3

So far, I’ve only scraped the surface of a few different topics to help you burn some unwanted belly fat.

The questions is, have you started applying any of the tips?

If not, why not??

I can guarantee you will not find information like this anywhere in the Bournemouth area, and all for FREE!

I must be mad right, to give out information that I have people pay me good money for?

To be honest this is just the tip of the iceberg, our members get the whole package, in depth support, community and education that teaches them the WHY behind what we do that gets them phenomenal results!

Anyway…

Right now you could be struggling to drop belly fat due to inflammation. To explain it in simple terms, imagine a fire and you pour petrol over it which increases the size of the fire. Now take the petrol away you reduce the size of the fire.

What you put into your body plays a VITAL role in either reducing that fire or increasing it!

I want you to get your head around the fact that you could have some kind of some inflammation in your body.

Hidden inflammation is the main root problem for a lot of disease such as heart disease, cancer, obesity, auto-immune disease, asthma and digestive disorders

If your immune system cannot balance the inflammation and the anti-inflammatory forces in your body then things can go horribly wrong.

Remember the last time you had a sore throat, infection, snotty nose, rash, dodgy knee or ankle?

Well that’s inflammation. It’s your bodies normal defence systems to infection and trauma.

NOTE: You don’t have to be overweight to have inflammation!

Whenever you are creating inflammation your body has to protect itself from that inflammation (the flames) so it becomes very hard to burn fat. Same as when you drink alcohol, you burn ZERO fat because your liver has to detoxify the alcohol.

So that glass of wine after work does have a major impact on your waist line and figure!

Saturday night out binge drinking will make it VERY difficult to drop body fat and WILL slow down your progress.

It’s hard for your body to burn fat when your body is in a stressed state. This is becoming the number one reason for weight loss plateaus and stubborn belly fat which people struggle to shift.

The two together, inflammation and stress, (more on this later) make it VERY difficult for you to put on muscle to BURN fat and VERY easy to put on fat around the areas you hate most!

To help you move forward with dropping unwanted belly fat. You really need to consider what goes into your mouth, the hours of your sleep which will help you manage stress and your hormones, lastly what you excrete.

Nothing worse than a CARB COMA mid afternoon!

Munching away on sugary foods, fried food, carbs, processed, coffee isn’t going to help inflammation, also meal timing can impact inflammation.

To help, start by having a salad a day, so RAW food is KEY!

Is the way forward! Veg, Fruit, Nuts and Healthy Fats

They are both VERY powerful antioxidants and are anti-inflammatory, antibiotic and antiviral.

Worth knowing

Raw onions and garlic are both hypo-glycemic and have a hypotensive affect which mean they both lower your blood sugar and blood pressure. Both together are a useful addition to your weight loss toolbox!

Try eating both before bed and let me know how well you sleep

Here’s a tasty recipe I have regularly which has garlic in:

Let me know if you like the Jajik!

Chat soon

Jango

PS

Here’s why! Their has been a lot of talk recently about setting ‘rules’ that govern your every day decisions that determine your body shape!

So many people are going at this to wrong way round and end up gaining weight! It sets you up for failure from the start because it introduces bad habits and brings back old demons that made you the weight you currently are.

Bournemouth Personal Trainer - What’s MY way of living?

My group bournemouth personal training clients are the only people that are actually getting this right! At bournemouth fitness boot camp we follow a set mind set which totally breaks old habits. Find out from bournemouth personal trainer Jango.

The way I see it. If you aren’t doing this, you are missing out on some serious life changing results

Book your exclusive taster week at Bournemouth personal training centre that guarantees your success or you don’t pay a penny.

Jango ‘ZERO rules’ Alptekin

Jango is head coach a Bournemouth fitness boot camp. 

Part 1

Part 2 

Remember the old saying “an apple a day keeps the doctor away”? Well I think we should expand the prescription to include a handful of nuts.

Before I knew much about nutrition I used to look like this cute little fella eating my nuts.

My current favourites are organic almond and cashew BUTTER spread, over some toasted rye bread with a generous topping of raspberries.

WARNING: It’s so mouth watering and EXTREMELY tasty, so munch away with caution as you might just eat the whole tub in one go!!! Not advised… 

People who eat nuts regularly are less likely to die from heart disease than those who don’t. Nuts contain amino acids that is touted for it’s role in protecting the inner lining of the arterial walls, making them more pliable and less susceptible to atherogenesis. Atherosclerosis (also known as arteriosclerotic vascular disease or ASVD) is a condition in which an artery wall thickens as a result of the accumulation of fatty materials such as cholesterol.

Nuts are FULL of good fats and you know how much I LOVE healthy fats.

Surprised?? Don’t be!

So which are the best nuts?? Here’s my  5 marked in BOLD.

The best are walnuts because they contain fats, which are high in OMEGA-3, and OMEGA 3 is brain food. Where else do we get omega 3? Fish! So like fish, walnuts are brain food. They make a great snack and they aid in growth, reproduction, brain functioning and great for weight loss

Almonds are second. Eaten in moderation almonds too can aid weight loss. Try and get rid of the “almonds are fattening” mindset. Sure almonds have fat and calories but you can’t eat two tons of them at a time and expect to lose weight but there is a massive amount of research showing that fat (and protein) are highly satiating, and almond eaten in moderation can actually help you lose weight.

Worth Knowing

You can make a great “milk” out of almonds and water. Throw a few tablespoons of organic almonds into a blender with a cup of water, and your good to go. If you need it sweeter use some RAW honey.

Hazelnuts are third one the list. It’s a shame not many people eat hazel nuts. You’ll find them in a mixed bag at Tesco’s but if Tesco’s didn’t put them their very few people would even think of eating them. Hazel nuts help with high cholesterol and benign Prostatic Hyperplasia

Macadamia Nuts are another powerhouse food. The oil in macadamia nuts are 80 percent higher than any other nut. Monounsaturated fat is the main fat in the Mediterranean diet, which has been shown to lower levels of heart disease and cancer, not to mention longer life span. Just so you know macadamia nuts are very high in calories so if your goal it to drop belly fat, which it probably is I’d recommend you eat an ounce of nuts two or 3 times a week for an equivalent number of calories from other sources.

These are probably my favourite treat in the week. PISTACHIO NUTS! Unsalted pistachios have a very high potassium to sodium ratio which helps normalize blood pressure and maintain water balance in the body. So a few of these as a snack for lunch or as an evening treat would go down a treat!

You’ve got Brazil nuts which have the highest selenium content of any food, so good your thyroid.

Cashews are slightly lower in calories than other nuts, RICH in healthy minerals but they have a slightly higher amount of carbs than other nuts. Good for a post workouts snack

Nuts all alter the composition of the blood in ways that help reduce disease and it doesn’t take a lot of them to give you the health benefits.

Notice I said it doesn’t take a lot.

So that doesn’t mean getting carried away and finishing a whole bag full like my dad does. He loves the stuff! I can see him in the morning with a bag full and find the bag empty by the evening. He never listens

But YOU should listen

Believe me I’ve done it and I know A LOT of others that have too but it really doesn’t help weight loss BECAUSE of the high fat content in nuts.

So now you know a bit about nut, how much should you each to drop belly fat and still get the nutrient WITHOUT over doing it??

Here’s a little guide for you:

Nutrition Information for 1 ounce of Nuts

• Almonds (20 – 24 nuts): 160 calories, 14 grams fat, 6 grams protein
• Brazil Nuts (6 – 8 nuts): 190 calories, 19 grams fat, 4 grams protein
• Cashews (16 – 18 nuts): 160 calories, 14 grams fat, 4 grams protein
• Hazelnuts (18 – 20 nuts): 180 calories, 17 grams fat, 4 grams protein
• Macadamia (10 – 12 nuts): 200 calories, 22 grams fat, 2 grams protein
• Peanuts (28 nuts): 170 calories, 14 grams fat, 7 grams protein
• Pecans (18 – 20 halves): 200 calories, 20 grams fat, 3 grams protein
• Pine Nuts (150 – 157 nuts): 160 calories, 14 grams fat, 7 grams protein
• Pistachios (45 – 47 nuts): 160 calories, 13 grams fat, 6 grams protein
• Walnuts (14 halves): 190 calories, 18 grams fat, 4 grams protein

Might be useful to get a set of scales which you can weigh out an ounce of nuts you can eat 2 to 3 times a week. That should be plenty!

Mixed with all the benefits to your health, wellbeing and your waistline!

Enjoy!

Jango Alptekin

PS Now go get some NUTS, NOT snickers… and activate your taster week! 

Before I tell you the real reason why she told me to pack on the pounds, I want to tell you about my childhood.

I am actually part foreign. I was originally born in Germany but have no German relatives, I moved to the UK for a few months and then ended up living in Turkey for most of childhood.

I was raised in Istanbul and I lived on the 3rd floor of a building with my nan and granddad on the 1st floor, and my cousin, auntie and uncle were literally next door to us on the 3rd floor also, so under all under one roof.

Everyone knew each other’s business and wanted to stick their noses in to any gossip that was going around.

The whole culture and lifestyle in Turkey is on a whole other level when compared to the Brits.

It consisted of Mediterranean food, sun all summer and snow throughout the winter, lots of cars, loud horns, people in a constant hurry and roads so dangerous I wouldn’t even think about riding my bike on them.

Think of London but with even more people, more cars, more traffic and TONNES of fascinating history and culture. Absolutely love the place!

People are friendly, welcoming and their always something to do.

The curriculum for grades is on another levels. If you have any hope of passing your exams you have to go to weekend school to study more so you are prepared… unless you’re a guineas that is!

Can you believe it, I was actually living when the cane was allowed to be used on kids in Turkey!! I can remember every hit I had.

In fact, I can remember a lot of my childhood in Turkey but not a lot of the school years from 6 to 11. It was pretty rubbish to be honest, so I think I made myself forget a lot of it. I remember the day I fell off a wall and almost bit my whole tongue clean off and the day when I found out I was going to be circumcised in puplic! YES you read correct…

This isn’t me but it’s VERY similar to what I had to wear on the day.

That’s a mind blowing story for another blog post!

As you probably know, Turkey is a muslim country so I grew up in a muslim family. My dad prayed 5 times a day and he still does now 14 years later.

We weren’t a wealthy family, in fact quite the opposite. My mum worked her ass off working two jobs.

1. In the factory, in the textile industry with the family.
2. As a textiles professional at home, dress making, clothe alterations etc…

This was to put food on the table and to buy myself and my sister the things we needed.

Our diet as children was pretty good when compared to the average diet in the UK.

Turkey is BIG on their carbs, the main reason why the people are getting bigger and bigger. I used to pop down stairs in the mornings and buy freshly baked bread from the shop on my block of flats.

Can remember it like it was yesterday ?

The Mediterranean diet consists of a lot of carbs, such as pasta, rice, potatoes and bread was always an added ingredient with most meals.

If bread wasn’t on the table NO ONE was satisfied. It was like the missing link to feeling full and satisfied when finishing a meal.

The one thing you can trust when you go to this wonderful country is the quality. Although it is a very carby and fatty based diet, it’s always cooked from scratch, with fresh ingredients that add an amazing flavour which the UK doesn’t have.

This is probably one of the reasons why so many Britz are going to Turkey for holidays. PLUS due to it being so cheap and hot most of the year.

When I was unwell I can remember drinking lemon and honey as medicine to help me recover.

I didn’t have any set sports I used to play. Didn’t own any games consoles, so most of my time was spent playing outside, picking worms from the mud when it rained… and riding my bike.

I had a fair bit of puppy fat but that’s normal I guess being a kid??

My relationship with food and my feelings about food, were and still are very different to someone that had grown up in the UK, due to not having the wide range of convenience and lots of naughty foods.

So, over all I was looked after, ate good food, played A LOT and had a few traumatic experiences that have made me the ‘normal’ human being I am today.

We moved to the UK in 1999 for a number of reasons and my teenage years of sport kicked off. I started swimming and actually got pretty good at it at one point and went on to win several different medals and trophies. I quickly lost any puppy fat I had and became a pretty skinny lean lad.

So I’ve never had the struggles of being over weight. I have never really been in the shoes of someone that is de-motivated, who has never found it difficult to lose weight, has never found it difficult to avoid junk food, carbs or sweets, which is still prominent in my day to day life now.

To tell you the truth, the idea of myself gaining weight is quite daunting and unnerving.

My passion is to help people bring out the best in themselves and to teach them about creating a lifestyle for lifelong changes and results, so myself doing the opposite, when I follow these rules everyday, goes totally against my beliefs and the lifestyle I’ve always known and led.

I’m not going to lie, I’m completely bricking it!

I tell people on a daily basis to get out of their comfort zone and to make changes so they can begin to practice making them into habits.

Eating rubbish daily is way out of my comfort zone, when I know full well what affects it will have on my mood, energy, sleep, motivation, liver, digestion, brain and health etc etc..

My girlfriend said I should experience what people go through and put myself through an experiment of packing on the lb’s whilst documenting my experiences and the overall effects and feelings it has on me and my body.

I can’t decide…

Do I really need to??

What do you think I should do?

Jango ‘Out of my comfort zone’ Alptekin

PS We are waiting for you on our taster week next week, Monday the 8th. It’s our intro week to show you what we do and why it works so well. Their will be no beasting so get involved and see what we are about.

This used to be me in the mornings…

True story…

Eventually I thought this is who I am, so I thought just ‘get on with it’, as you do. Then when I see others feeling all sprightly and bright, as a bloody light bulb and I wondered, why am I not like this?  Why do I feel so crap half way through my day and why can’t I wake up quickly enough to actually enjoy my day??

I put it down to my diet and sleeping patterns. After all, most things can be solved if your body has the proper nutrition. So I decided to tweak a few things and see how I’d progress and I was quite surprised with the results. So…

I cut out coffee. I know full well coffee over excites the adrenal glands but I never realized the impact it had on the energy producing gland until I actually cut it out completely. The thing is I didn’t have a problem with it when I had coffee, it was the next morning that it really affected me.  I cut it out completely for 4 weeks and I noticed a huge difference. Even with little sleep I woke up feeling clear and literally full of life. No joke!

I’m not completely coffee free though. I’ve given myself an allowance to have one when I have big meetings, which tends to be once a week.

I’ve also started taking magnesium, which I’ve had a tremendous benefit from. Not only my sleep but recovery time after training and stress levels. Given the lifestyle most of us lead now, it’s fast paced and stressful, which then puts our bodies under a lot of pressure and the need for magnesium.

We can find it in our diets but compared to the consumption of calcium, not enough of us get enough magnesium, even me! Supplementing it has made a massive difference because I have less stress, sleep better and wake up feeling refreshed and energized!

If you’re a regular reader of my blogs you’ll know that a toxic liver is bad news when it concerns weight loss and good health. Infact a toxic liver is bad news, end of!

Before I started my 6 week body transformation 5 weeks ago, I knew I’d wake up every night without fail for a damn piss at 3-4 in the morning. Think that’s normal? HELL NO! I’m quite a healthy dude but a toxic liver is a toxic liver I’m afraid whether you’re skinny as posh spice or as big as the nutty professer.

Is this your liver??

Once you sleep you shouldn’t be getting up 1 or 2 times a night for piss. When you’ve got toxins in your body all your liver is trying to do is get rid of them so it doesn’t cause you any harm. So it wakes you in the middle of the night, breaks your beauty sleep, messes up your circadium rhythm and puts you in a bad mood when you wake up. The solution was quite simple. I cut out sugar, dairy, wheat, gluten, alcohol and coffee from my diet and now I sleep through the night without waking up. BINGO! I suggest you do the same so you sleep better and drop body fat.

Talking about fat, to lose it you need to eat fat. Simple but so many people don’t do this often enough. It’s mind blowing when I hear people scared of eating fat because they think fat will make them fat. This is what clever marketing has done. It has scared people into thinking fat is the enemy when it should be our best friend because without it you’ll have no chance to be happy in your own skin.

Without healthy fats in your diet (I’ll explain why fats are great in Part 1) don’t expect to get a slim waistline, so start eating these badass fats to start dropping some ungly belly fat!

1. Fish oil, is THE BEST fat loss supplement out there today. Apart from helping every disease known to man. Its main role in fat loss is to help control blood sugar levels (THE key to fat loss – from the love handles especially), is to turn OFF fat storage enzymes and turn ON fat burning enzymes. Simplified, if you’re not taking at least 5- 6g of fish oils a day you’re missing out on some tremendous benefits. 2 in the morning, 2 at lunch and 2 in the evening after meals.

2. Coconut oil is one of the healthiest super foods on this planet. The benefits are SO big that it’s really becoming a stable dietary requirement of many people lives. To name a few, the health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.

It’s particularly great for cooking with because it has a high smoke point and a low degree of ‘oxidation’ (which is what happens when good fats turn bad and become unhealthy) PLUS it’s delicious.

Coconut oil is one of the secret fat loss weapons that I use with all of my training clients who continue to see awesome results using it.

3. Olive oil - It’s full of antioxidants, extremely heart healthy and help reduce blood pressure. Unfortunately, once heated olive oil loses it’s goodness and can become toxic at high temperatures, so its best to use olive oil to dress your salads instead. Don’t go crazy, about 2tbsp should be plenty.

Always buy extra virgin olive oil because the oil is separated from the olive without the use of heat, hot water, or solvents and is unfiltered.

4. I get asked this quite a lot. How many avocados can I eat?? Since the fat phobia years in the 1980’s, avocados have had a tough ride through the dieting department as people were too scared to eat them because of their high fat content. After reading this you should never worry about it again because they are really good for you.

They are great for your eyes, skin, heart and great for your waist. You wouldn’t be doing a bad thing by eating 1 avocado a day

If you’re skeptical about these tips you’ve just read, that’s cool. You have every right to be. But I know without a single doubt that if you start applying these tips daily, you will not complain with the results and their benefits!

It wasn’t easy to start with but these guys faced their fears and have done it. So can you!

Part 3 coming up next week…

Eat fat stay slim

Jango ‘eats fat for breakfast’ Alptekin

Does that mean I’m getting old…?

I moved out of my parent’s home in July 2012 and have really been enjoying living in town in my flat, third floor up and I get to see some cracking sun sets which I’ve really missed!

On a more uplifting note, I thought I would enlighten you just like a morning sunrise with some cool tips to drop some unwanted belly fat.

The stubborn jelly belly has caused so much frustration to so many people I speak to it is really starting to get to me for one reason. Can you guess what it is?

I get asked for advice and people rarely do anything with it because they want to find an ‘easier way’ which 99.99% of the time never works.

Ok they might lose weight doing other things but the jelly belly hasn’t left the building!

Right now our society is becoming more aware of the health hazards of eating processed meats, processed foods, and fruits and vegetable washed in pesticides and herbicides.

Tip 1 – Buy GRASS FED meat!!

Think of it this way. The companies that are in the get rich quick scheme do not care about the people that eat the meat that they have fed with a nice dose of grains, hormones, steroids, and antibiotics into the un-organic meat. This essentially fattens the cow up very quickly. Now picture yourself eating a nice steak from one of these?cows and now think about the hormones, steroids, antibiotics you are digesting. It all has the exact effect on you.

You’ve been warned ;-P

Cows aren’t meant to eat grains, it’s just not their natural diet. Grass fed meat always wins.

If you’re a lamb lover then eat up. Lamb is VERY low in calories and?loaded with protein and extremely heart healthy.

Tip 2 – Flush your porridge down the loo!!

Start eating eggs for breakfast daily. I can’t say enough good things about eggs. They are natures most perfect food and you can do some much with them. They are inexpensive and loaded with vitamins. They are also the best source of protein on the planet!

Now don’t be scared of the egg yolk myth. They are loaded with essential amino acids and vitamins and nutrients to help keep your eyes, brains and heart healthy. Chickens that roam free produce eggs that are higher in omega 3 fats and if you know me I love my fats because they are great and they have little effect on insulin. This is why they are great to have for breakfast because they have little effect on your blood sugar levels meaning you store less fat around the mid sections.

Tip 3 – Seasonal is the way forward!!

Right now you’ve got a number of cruciferous vegetables in season, one?of them being my all time favourite, the nutrition powerhouse, BROCCOLI, along with cauliflower and kale.

These 3 vegetables are phenomenal at a number of things, neutralizing carcinogens, helps prevent certain cancers and are great at detoxifying estrogens.  Xenoetrogens (bad estrogens) are in practically everything we come into contact with and the amazing compound called indol-3-carbinal in broccoli help with removal of these toxins out of the system helping with the reduction of body fat. You wouldn’t be doing a bad thing by eating 3-4 portions of broccoli, kale and cauliflower every week.

Best steam them so you don’t lose all the nutrients or even better you can add broccoli and kale in to your morning smoothies. Here’s the one I made this morning.

Head of broccoli, handful of Kale, one large banana, 1 tsp of almond butter and coconut milk till smooth to drink!

I’ve got loads more to come but thought I’d introduce you to 3 things every week, not to overwhelm you with too much to do.

And if you feel uneasy about applying these tips. Read my blog post from Tuesday

Part 2 coming up next week…

Stay tuned!

Jango ‘I love the smell of grass-fed beef in the morning’ Alptekin

PS I know this might be asking a lot but summer is here so you need to get your ass moving to get some results. For your next bit of homework I want you to really think about the next bite you have on a chocolate bar. I had one the other day, ONE single bite and I almost had the sweats from stopping myself from eating the rest of the bar.

PPS Determined not to set of my binging domino. You do the same. 

This week I have achieved two things that are new to me which I have never done before. My first project, I launched my 7daybodyblitz.co.uk with 40+ people on board and last night I ran my first EVER cooking show with a local chef, Sophie Hamilton.

Sophie is the owner of La Chateau and the cooking show was initially a test to see how much people would enjoy it and from the positive feedback I have received it is something we will repeat.

The content delivered was very different to your average cooking show.

For an investment of £10 they all received something priceless … but only if they put into practice what they learnt!

You see having knowledge is great, but you must apply it to reap the benefits and not whinge with the lack of progress if you are not putting in the effort.

Meaning actually DOING something and taking action.

Most people these days know exactly what healthy food is but, they choose to make the poor choices.

Why?

Because they aren’t prepared to change their lifestyle … Such a BORING word right? Lifestyle, but it’s a fact.  Lifestyle is what will make you the person in 1, 5, 10 years to come.

That’s really the ‘secret’ to LIVING and getting results!

The other week I was in the coffee club in Westbourne, one of my favourite places for a morning fry up, but I choose to have scramble eggs with salmon.  Just before you leave the damn restaurant they have this BEAUTIFUL selection of cakes, which I normally buy and take home to enjoy later.

How awesome does that look???

A similar situation occurred when I popped in to Staples to get ink cartridge and at the till they have offers on for Malteser chocolate Easter bunnies … IN AN OFFICE SUPERSTORE!!! I mean what’s with that???

It’s like the world wants everyone to be fat…

Anyway so me being on my 6 week body transformation I had to say no to my usual slice of delicious, mouth watering cheesecake so I left it well alone and shed a tear as I walked out the door…

TRUTH BOMB:

I don’t do things that don’t fit with my goals and dreams.

No I’m not a robot that has no feelings or desires… exactly the opposite!

Like anyone that has a goal and desire, I do my best to achieve it.

The reason I do different projects and events is to challenge myself and educate others that want to learn and better themselves. Whether that’s to show you how to cook, show you how to exercise or teach you how the body works.

The reason I send out these email is to do just that and give you kick up the arse to get the ball rolling…

Is it working?

|————-Here’s a little homework————-|

I want you to go through the day not ‘trying’ to get through it but actually do it and be proud of it.

Get out of the mind set of:

“I’ll try not to eat cake at work”

“I’ll try not to have a glass of wine when I get home”

“I’ll try and do a good workout”

“I’ll try and avoid my cravings”

“I’ll try and be good”

And instead think:

“I’ll have my hummus and peppers for when I feel peckish”

“I’ll have my water to drink instead of having my normal 3-4 coffees”

“I’ll make a salad for lunch instead of spending more of my hard earned cash on a sandwich and sugary drinks.”

“I will do my best at training today!

|————-This is achievable———–|

You probably already think this kind of stuff anyway right?

But the thing is you’re not actually aware how it’s sabotaging your progress.

The ‘try’ mind-set is stopping you from just doing what it is you need to do to get results!

I PROMISE, do this daily and your results will DRAMATICALLY improve, your stress levels will reduce and you will feel a sense of achievement almost daily because you are moving forward!

You are changing your lifestyle ;-D

I hope that you’re on my wavelength?

Jango ‘Keeping it real’ Alptekin

PS I’ve got a VERY cool event coming up in April called ‘How They Did it’. In the meantime get on with your homework and create your lifestyle!

PPS Have you seen this yet?? Boot Camp Bournemouth Comic Relief 1000 Rep Challenge