It is week five already and the weeks are flying by. I started off this week with a colonic irrigation treatment with Marese in Ultimate Health. I also did alot of training at home this week that was recommended by Jason Kenny my personal trainer in UL. I am still sticking to my healthy eating plan and its amazing really because when you do without something for a while you don’t miss it as much.

On Thursday morning I had another abdominal massage performed by Lisa in Ultimate Health. An abdominal massage is done to loosen all the toxin builds up in your abdomin; this is a good advantage before having a colonic.

On Friday morning I then had another good colonic treatment with Caroline in Ultimate Health. I felt like a new woman after all this; the bloating in my stomach has totally gone down over the last few weeks. On Thursday evening I had a very intense training session with Jason in UL.We trained on the track none stop, which is something I would never do on my own without the encouragement of Jason. I am much fitter now than I was five weeks ago and can do exercise now that I couldn’t have done five weeks ago.

I also had my weigh in this week but my weight hadn’t gone up or down BUT I have definitely lost inches off my waist, which I am thrilled about.

My diet is the same as last week but next week I will fill in on my liver flush, which I will be doing for next week. Until then Mandy.

Monday 28th:
breakfast: porridge with water
Lunch: veg soup
dinner: chicken rice veg stew
Snacks: pear kiwi apple small flapjack made with honey oats olive spread

Tuesday 1st march
Breakfast 2 weetabix with low fat milk and water 1 spoon linseed mix from aldi
Lunch veg soup 1 slice brown bread
dinner: 1 pork chop grilled potatoes veg
Snacks: apple kiwi pear flapjack

Wednesday 2nd
breakfast as Tuesday
Lunch veg soup 1 spoon soup mix
Dinner chicken roast potatoes veg
Snacks 1 pear 1 slice brown toast I kiwi I flapjack

Thursday 3rd
Breakfast as tuesday
Lunch chicken salad
Dinner 2 turkey rashers 2 egg omelette 1 slice brown bread
Snacks 1 pear kiwi 2 rye crackers 1 flapjack

Friday 4th
Breakfast as Tuesday
Lunch Soya yoghurt kiwi pear apple
Dinner chicken rice and veg
Snacks 1 flapjack

Saturday 5th
Breakfast 2 turkey rashers mushrooms tomato 1 egg 1 slice brown bread
Lunch 1apple 2 crackers
Dinner soup 2 slices brown bread topped with cheese tomato onion
Snacks 1 flapjack 1 litre apple juice in preparation for liver flush next week

Sunday 6th
Breakfast 2 shredded wheat low fat milk 2 slices brown toast
Lunch 4 crackers with peanut butter
Dinner lean roast pork veg potatoes stuffing made with olive oil and brown bread
Snacks  1 litre apple juice 1 flapjack

Thursday 3rd had a great session in the gym enjoyed it, really starting to feel fitter and can work out longer before im out of puff. Need to start thinking about a class, or something to continue with when this is over as well as what I’ll do at home. After the gym I had my massage with Lisa at the clinic it was lovely and relaxing and I really enjoyed it, she also explained what it would do for the way and me it helps the bowel.

Friday 4th Felt really good this morning, my stomach felt really light and calm is the only way to describe it. Had my fourth colonic this afternoon and it went well, I was told so much before I started them, none of it good, but they are fine the first is a little embarrassing but after that no bother, Caroline gets on with it while you have a normal chat I’ll be sorry when im finished them as you feel so good after them. Had my weight in down 3lbs the first stone gone amazing.

Saturday 5th I started on the apple juice to-day in preparation for my liver flush next Saturday, it has left me feeling very full so must adjust the amount of food while im drinking it, bit tired but its the end of the week so that’s normal. Cant believe this is nearly over, im a different person the way I think about my food, how much im enjoying shopping for it, cooking it, and enjoying the taste of it. Also how much better I feel inside and out.

Sunday 6th Feeling great to day went for a long walk this morning and did a work out. Cant believe that’s another week gone, and its all coming to an end soon, but I will be keeping it up, and Caroline at the clinic will be keeping in touch, so that’s nice to know that the support will be there for me even when the competition is over. So roll on next week!!!!

This week saw Both Amanda and Janet push themselves very hard since they started their Personal Training Program with me.

We increased the intensity and combined both Resistance and cardio together to help burn that unwanted body fat.

Our resistance training was made up mainly of calisthenics and light weights. I always make sure that both Amanda and

Janet stretch and work the tendons and ligaments which can be an over looked element when doing a training program. Their

Cardio session included shuttle sprints, Steps and Track Running using a HIIT (High Intensity Interval Training) Method which

is proven most effective in improving fitness and burning calories.

Both Amanda and Janet are improving every week and are noticeably getting fitter and stronger. They have grown in confidence

and are more than familiar with their surroundings in The University Arena. Each week their program gets more intense and each

time they step up to the mark. They are an inspiration to anyone who thinks it cant be done.

Jason Kenny

Foreverfitpromotions

Monday 21st Feb:
Breakfast: 2weetabix, 1 spoon linseed mix from aldi, low fat milk.
Lunch: veg soup with 2 spoons barley soup mix from aldi, 3 rye crackers.
Evening: fish rice and veg stew.
Snacks: 1 orange 1 kiwi 6almonds Soya yoghurt

Tuesday 22nd feb
Breakfast: as Monday
Lunch: mixed salad chicken vinegarette 1 slice brown bread
Evening 1 slice rye bread topped with egg lettuce onion 1 teaspoon mayo
Snacks: Soya yoghurt 1 apple 100ml orange juice.

Wednesday 23rd
Breakfast:  as Monday
Lunch: veg soup 2 spoons soup mix 2 rye crackers
Evening: Cajun chicken potatoes peas
Snacks: 1 orange 1 pear 2 rye crackers

Thursday 24th
Breakfast: as Monday
Lunch: veg soup 2 spoons soup mix
Evening: 2 egg omelette onions tomato
Snacks   1 pear

Friday 25th
B/fast: 1 pear 1 kiwi 1 slice brown bread with peanut butter
Lunch:  2 grilled turkey rashers 2 rye crackers mixed salad healthy Caesar dressing
Evening: Stir fried chicken and vegetables
Snacks 1 Soya yoghurt

Saturday 26th:
B/fast 2 weetabix low fat milk 1 spoon linseed mix half a grapefruit 1 slice brown bread
Lunch: chicken wrap
Evening: veg soup 2 slices brown bread egg cup of grated cheese tomato toasted
Snacks: 1pear 1 dry weetabix

Sunday 27th:
B/fast porridge made with water  half a grapefruit
Lunch: veg soup 2 slices brown bread with peanut butter
Dinner: fish veg potatoes
Snacks: 1 pear Soya yoghurt

Monday 21st Feb: Had a good day to day, got out at lunch time for a walk/jog it was a great day. I find im tasting my food more had fresh bass this evening and it was so nice, and im loving the brown rice no comparison to the white stuff. I’ve discovered its all about planning your diet for the week and for me that makes it easier to stick to it

Tuesday 22nd My blood pressure was down to-day and blood sugars so took a small amount marmalade, but was weak all day. Went to gym but just went at my own pace and that was fine.

Wednesday 23rd Better to day and got out again at lunchtime. Looking forward to a good session in the gym to-morrow and have my third treatment on Friday and also my third weigh in. Im enjoying the new diet but I miss my coffee and biscuits but will resist until this is over, but I know I’ll never go back to the amount of sugar I was eating before this and also the salt, im really conscious of the amounts in foods and adding it to food. For me now most food tastes better without it.

Thursday 24th Missed the gym to day as I was sick, had an upset stomach earlier, and now just a head cold, but feel miserable. Glad no one has seen me, I look a wreck, and didn’t sleep much. Hopefully I’ll feel better to-morrow busy weekend ahead.

Friday 25th had my third colonic to-day, and it went well, it goes so quick but it feels great when its over. Down 2lbs so that 11lbs so far, and im really pleased with that, if I can keep this up for the next 3 weeks I’ll be really happy with that. Still have the cold, but after the colonic my energy levels are up, so got out for a good walk and then did a 30min session at home to make up for last night. Having my first deep abdominal massage on Thursday evening so looking forward to seeing what that will be like.

Saturday 26th had a busy day with my nieces and nephew visiting, and with a bit of planning had a day out with them, that included MacDonald’s. I asked about their food and the girl gave me a complete list of all the food, and its contents fats sugars etc so you can pick what you can have. I had a grilled chicken wrap but could also have had the grilled chicken salad. Its nice to know you can still go to these places the odd time and not feel left out. I also brought fruit and water with me so that kept me full till I got home for dinner.

Sunday 27th Went out early for a good walk, but going to relax for the rest of the day, back to work in morning, and with this cold not gone completely don’t want to over do it. Have a busy week ahead and 3 weeks left so going to enjoy the rest of my ultimate transformation.

This week in the University of Limerick, Sports Arena, we introduced resistance training and core combing

by using weights and the gym ball. Both Amanda and Janet are making a real effort to with everything that

is thrown at them. Each week they are getting stronger and their fitness levels are creeping up. Their techniques

have improved immensely.

We have implied High intensity Interval Training in our sessions and in doing so demands less time spent on

a treadmill or elliptical trainer but giving the desired effect, while keeping an interest in what they are doing. All

of the exercises that I have shown them can be done any where, and doesn’t necessarily need to done in a gym.

Both Amanda and Janet are given a program to follow outside of training days in the gym and are really making an

effort to stick to it. They are down on weight and are up on energy, which is exactly what any weight loss program

should entail. Both Amanda and Janet are an inspiration to all those out there who wish to get involved in an exercise

and diet program. ‘No more excuses’ is what we all need to imply, and both these ladies do this so well.

Jason Kenny

Forever Fit Promotions

www.foreverfitpromotions.com

MON 14th
Breakfast: porridge 100ml low fat milk and water 1 desert spoon milled linseed mix from aldi

Lunch: 2 slices brown bread with chicken and tomato
Evening meal: 2 chicken fajitas large salad olive oil dressing
snacks: 1 apple 6 almonds

TUESDAY 15th
B\FAST: 2 weetabix 100ml low fat milk and water 1 slice brown bread
Lunch:  chicken salad olive oil dressing
EVENING homemade soup 2 brown bread and tomato
SNACKS: apple kiwi orange 5 almonds

WEDNESDAY 16th
B\fast porridge as above on Monday
LUNCH: veg soup
EVENING Turkey steak vegetables potatoes all roasted in olive oil
SNACKS: grapefruit orange kiwi 6 almonds

THURSDAY 17th
B/fast: weetabix low fat milk
LUNCH: cheese salad
EVENING: 2 egg omelette 2 slices brown bread
SNACKS: apple orange kiwi 6 almonds

FRIDAY 18th
B/FAST: weetabix low fat milk linseed mix
LUNCH: veg soup
EVENING: fish veg potatoes
SNACKS apple

SAT 19th
B/FAST: weetabix low fat milk
LUNCH: soup brown bread
EVENING: chicken veg potatoes
SNACKS: apple carrots

SUNDAY20th:
BREAKFAST: porridge with 100ml low fat milk
LUNCH: Soya yoghurt apple orange
EVENING: fish rice veg stew

MON14th FEB had a nice day to day went for a long brisk walk, and worked out at home in the evening. Had chicken fajitas for dinner as a treat only had 2 with salad otherwise stuck to my new diet plan.
TUE 15th Feb had a session in the gym with Jason it’s getting harder but I can see the results even after a week, I could do things to day that I couldn’t do a week ago and feel proud of that. I know I wouldn’t do it on my own so its great to have the personal trainer, and also Mandy training along side me. Im full of
energy when I come out could do more.
WED 16th Feel it to day kind of stiff and sore all over, a bit slow in work, as my job is very physical but going to see if a nice long soak does the trick. Diet going well and have another treatment to-morrow evening after the gym so a busy day ahead.
Thurs 17th wasn’t looking forward to the gym this eve but really enjoyed it. Went on a treadmill for the first time and loved it, wasn’t sore at all like I taught I would be. Had my second colonic after, and that was grand not as uncomfortable as the first, and you feel so clean, full of energy after.
FRIDAY18th good day-to-day was busy all day so hadn’t time to think about food.
SATURDAY19th I went up home to=day and everyone really helped with my diet, so it was easy to stick to it. I did have 1 bite of cake but that was it and even stayed away from the pub but was tempted. I tried on my wedding dress again to-day, and it fitted better than it ever did so thanks for picking me for this ultimate transformation its working and I feel great.
SUNDAY 20th: Went for a 7-mile walk to day with the ballywilliam shed a tonne gang and my training is working I did it no bother. The whole weekend has really given me a boost and I can see what i’ve achieved in the last 3 weeks and am determined to stick to this new healthy lifestyle even when this is all over.