The Flat Belly Cure Podcast - Episode 16

April 10, 2018

Summary:

This week on the DVCC Flat Belly Cure Podcast, Henry and Stephen return to the subject of DVCC Client’s becoming trainers.

Stephen discusses the extensive training that people have to go through to become trainers at the DVCC and explains the massive positives of clients becoming trainers.

If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe. That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Trainers have to graduate from the DVCC ‘university.'
  • Trainers are assessed and have to be passed not just by their gym’s head trainer, but also individually by Stephen Gray as well
  • Client to trainers have a great understanding of DVCC training already, meaning they are perfect fits to undertake the qualifications to become DVCC trainers.
00:0000:00

The Flat Belly Cure Podcast - Episode 15

March 27, 2018

Summary:

This week on the DVCC Flat Belly Cure Podcast, Henry and Stephen turn to a question asked by DVCC St Albans client Natalie Kane; namely 'what is more important, Exercise or Nutrition?’

Stephen begins by discussed the idea that firstly there is not a ONE SIZE FITS ALL answer, but that your TRAINING will always lead the way...

If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe. That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Training is the lead domino.
  • Establishing a ‘training habit,’ or routine is KEY.
  • Good training generally leads to better nutrition.
00:0000:00

The Flat Belly Cure Podcast - Episode 14

March 21, 2018

Summary:

On this weeks episode of the Flat Belly Cure podcast, Henry interviews Stephen (and a little cameo from Mark) on the subject of personal training and, specifically on what it takes to become a personal trainer at the DVCC.

If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe. That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • The evolution of training at the DVCC has been nearly ten years in the making.
  • The training for DVCC PT’s is extensive
  • Hear stephen’s views on the PT world inside and outside DVCC today
00:0000:00

The Flat Belly Cure Podcast - Episode 13

March 7, 2018

Summary:

This week on the DVCC Flat Belly Cure Podcast, Henry interviews not Stephen, but Mark Gray on the regularly questioned subject of PRE and POST work out nutrition. This episode gives you the low down on how, what and when to eat to get the best results from your workout.

If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe. That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Eating three Balanced meals a day is vital to achieving a great workout.
  • Lean protein before and after working out vastly helps recovery
  • The times of day in which you train are key to figuring out your nutrition.
00:0000:00

The Flat Belly Cure Podcast - Episode 12

February 27, 2018

Summary:

This week on the DVCC Flat Belly Cure Podcast, Henry interviews Stephen Gray on the optimal way to train to achieve the much desired flat belly. We talk about the best ways to raise the metabolism and burn body fat and, as a by product, explain how why the DVCC training programmes are created and laid out the way they are.

We also go into a little detail about how vital stretching is and how a little daily shoulder stretching can make a BIG difference.

If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe. That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Resistance work is the absolute best way to raise the metabolism.
  • Short burst cardio is a great way to burn calories and continue burning long after exercise.
  • Repeated a few shoulder stretches from the Primal Ten every day will have amazing results for your mobility.
00:0000:00

The Flat Belly Cure Podcast - Episode 11

February 16, 2018

Summary:

In this weeks episode of the revamped Flat Belly Cure Podcast, Henry interviews Stephen Gray on the misunderstood subject of Carbohydrates. Steve suggests there is a Carbohydrate Continuum, staring with really bad carbs at one end and really great carbs at the other.

In the episode we discuss what some of these carbs are (hint hint - did you know GREEN VEGETABLES class as carbs?) and offer some of the many benefits for carbs in your regular, daily diet. If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts app, search for the Flat Belly Cure and hit subscribe.

That way each week you’ll get the new episode, automatically, as soon as it is uploaded.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Zero Carb Diets can be detrimental to your health and to your fitness success.
  • Green Leafy vegetables class as carbohydrates.
  • The best quality carbs are the ones that are high in nutrients and are fibre rich
00:0000:00

The Flat Belly Cure Podcast - Episode 10

February 9, 2018

Summary:

In the second episode of the revamped Flat Belly Cure Podcast, Henry interviews Stephen Gray on the subject of the sleep. Steve believes sleep is the starting point for all weight loss and body fat reduction, especially around the stomach and hips area and he explains why on this podcast.

Did you know that sleep deprivation is DIRECTLY LINKED to body fat cell storage around the stomach?! Steve explains how and why and give lots of helpful tips and strategies to avoid sleep deprivation and make sleep a priority in your life. If you enjoy the DVCC Flat Belly Cure Podcast, be sure to go to apple podcasts, search for the Flat Belly Cure and hit subscribe.

That way each week you’ll get the new episode, automatically, as soon as it is uploaded. Whilst you’re there, be sure to leave us a review and a (hopefully 5*) rating.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  • Make getting adequate sleep a priority in your life.
  • Create a sleep ritual that you can follow every day.
  • Get a better quality of sleep by taking a form of Magnesium Chelate.

 

00:0000:00

The Flat Belly Cure Podcast - Episode 9

February 1, 2018

Summary:

In the first episode of the revamped Flat Belly Cure Podcast, Henry interviews Stephen Gray on the subject of the menopause. A range of topics are covered, from the way that the menopause can affect weight gain, to the various different things you can do to combat these symptoms. Stephen throws out lots of great advice, from increased magnesium intake, to the types of training most beneficially for women going through the menopause. Stephen also broadens the topic to include some of the similarities between menopause and hormone changes in men, making this episode vital for everyone.

Give the episode a listen to find out more!

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  1. Take Magnesium chelate with dinner.
  2. Do resistance training - which increase insulin sensitivity
  3. Beat most cases of 'Hot Flushes' by taken Vitamin E alpha tocopherol.
00:0000:00

The Flat Belly Cure Podcast - Episode 8

April 6, 2017

Summary:

In the Flat Belly Cure Podcast, Episode 8, Mark and Stephen talk about the bothersome symptoms of menopause. One that at least 90% of women complain about is that they suddenly store fat on their belly, where they previously did not. They can also suffer from lack of sleep or poor quality sleep from depleted magnesium levels, which also adds to fat storage on the belly. Finally, hot flushes are a large symptom of menopause. In this interesting podcast, they discuss the symptoms and offer helpful tips and actionable advice on how to combat them and ward of the negative effects of menopause.

Time Stamped Show Notes:

  • 00:01 – Introduction to the episode.
  • 01:12– Mark and Stephan talk about their weekends. I (Stephan) went to McDonald’s. Some friends and I were going to do some “Tough Mother” training, which is where you jump and run over obstacles on a long course. So, I went to McDonalds’s and had a coffee first. I haven’t been there for a long time. I noticed how easy it is to buy and also that they now have the calorie amounts on the foods. There are about 500 calories in one muffin!
  • 03:30 – If you have to go to McDonald’s, the only thing you should buy is a coffee. The coffee is actually pretty good. Yes, organic coffee would be better, but it’s still not bad.
  • 04:50 – Anyway, moving on, we wanted to talk about menopause today. The average age of The DVCC clients is 42, so it’s something that we know a fair lot about.
  • 05:11 – Even if you’re a man, you’ll probably know someone that this affects.
  • 05:40 – Let’s talk about the main things that women encounter when they’re going through the menopause. Many find that they start storing weight around their belly area when they didn’t before. When you go through a hormonal change you become more insulin-resistant, which means you’re less able to handle carbohydrates, particularly processed carbohydrates.
  • 06:46 – About 90% of women at that age say this is one of the most annoying thing about menopause.
  • 07:00 – Nowadays symptoms of this can come on a lot earlier. It used to be from 45-50 before women even thought about it. Now you can start feeling hormonal changes from 35.
  • 08:00 – What can you do about it?
  • 08:11 – The most effective way is to eat a much lower carbohydrate-based diet, especially processed. East as much fibre as possible, from green leafy vegetables. If you are going to eat carbohydrates, they should be low GI ones, like sweet potato. Move away from white potatoes and white pasta. Low GI carbs are far less likely to store body fat and they don’t raise your insulin as much.
  • 08:55: Another thing that women tend to be scared of is fat. But, fat really regulates your blood sugar. So, if you’re becoming more insulin resistant, by having more healthy fat in diet, your blood sugar is going to be much more regulated and you’re less likely to store fat. Even if you’re a man or a woman not going through menopause, you probably don’t have enough fat in your diet, because of low-fat foods. But saturated fat is divided into good and bad. Saturated fat from coconut oil is good for you, for example.
  • 10:00: Interestingly, one of the symptoms of a low-fat diet is a lack of sex drive in both women and men. That’s really apparent as you get older, as you need to have healthy fat to regulate all your hormones.
  • 10:19 – So, the best way to reduce body fat is to increase fibre, loads and loads of green vegetables, kale, cabbage, broccoli, those sorts of things. You can also supplement the fibre to regulate your blood sugar.
  • 11:12 – If you are going to take a fibre supplement, just start off low and then increase, as it can be an irritant. Also, rotate brands and try different ones so that you don’t build up a tolerance.
  • 11:42 – OK, that is fat around the stomach, now what’s another symptom? A lack of good quality sleep, as your magnesium levels deplete. It’s harder to get to sleep and increases your stress. Things that you could handle before seem more stressful now. Hot flushes can also wake you up at night, but sleep quality is important, especially when it comes to storing fat.
  • 13:08 – Sleep is a massive deal, you cannot lose body fat if your sleep is not good.
  • 13:27 – So, how do you fix it? Well, the easiest way is to take a magnesium supplement. Find a good quality, chelated magnesium. Don’t get magnesium oxide, all that will do is help you go to the bathroom better.
  • 14:15 – When you’re exercising you deplete magnesium, so it’s good to take when exercising as well.
  • 14:52 – Probably the last major symptom to talk about that affects a lot of people is hot flushes. Where you get very warm and red and can’t control it. Can happen night and day and can have a really negative effect on confidence as well, as you don’t know when it’s going to happen.
  • 15:56 – One thing I have found to be very effective in combating these is vitamin E. It’s important that you get the right sort. You can get tocopherol. Like magnesium, you need to get the right one. Look for gamma tocopherol, as this is the most effective.
  • 17:37 – It’s amazing as it’s a natural occurring drug, not like having to take synthetic medicine or HRT. You can do it naturally, or at least you can try to go the natural route first.
  • 18:10 – I’m going to give you two things you can do to help with menopausal symptoms (and women are going to love me for this):
  • 18:18 – Number 1, eat 70% percent or more dark chocolate daily. The antioxidants have been shown to be very beneficial to menopausal symptoms.
  • 18:55 – The most effective way to get the benefit of that is to grate the chocolate, then place it on your tongue and press it on the top of your mouth. It might sound weird, but it gets into your blood stream quicker and you’ll get the benefits quicker. Stick to about 100 grams a day, no more.
  • 19:47 – The other awesome thing and maybe even more exciting than chocolate, you may have Spanish red wine daily. Why Spanish? Because it contains a lot more of an antioxidant called resveratrol, which is very beneficial around menopause. You can also buy this in a pill form, but it’s expensive and a lot of people like drinking wine, so one-two glasses of wine in the evening is good. One glass is better than two for fat loss, but we’re talking about decreasing menopause symptoms for now.
  • 21:53 – If you like this, if you find it helpful, please do comment below, on the blog, or through Facebook. We really appreciate your feedback and it helps a lot. Until next week, goodbye!

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  1. The three main symptoms of menopause that can have a negative effect on women are storing fat around the belly, getting a poor quality of sleep, and hot flushes.
  2. The best ways to combat these symptoms are to reduce your intake of processed carbohydrates and increase your fibre and good fat intake. Take a quality magnesium supplement to promote better sleep and take quality Vitamin E to ward off hot flushes.
  3. Two excellent ways to reduce symptoms of menopause are eating about 100 grams of 70% or higher dark chocolate a day, and drinking a glass (or two maximum) a day of Spanish red wine.
00:0000:00

The Flat Belly Cure Podcast - Episode 7

March 31, 2017

Summary:

In the Flat Belly Cure Podcast, Episode 7, Mark and Stephen talk about what to do when you’re doing everything right nutritionally and physically, but still not losing weight. When you’re exercising well and in a healthy mindset, your weight loss may have plateaued due to food intolerances. All foods have a reaction on your body and you can isolate the foods that have a negative effect. Start removing foods gradually over about two weeks and then begin to reintroduce them and see how you respond. If you feel bad, then you’ve found the food you’re intolerant to! This is the most effective detox diet there is.

Time Stamped Show Notes:

  • 00:01 – Introduction to the episode.
  • 00:10 – Today, we’re going to be talking about what happens when you’ve got your diet and exercise sorted, your environment is great and you’re in the right mind set, BUT you still can’t lose weight.
  • 00:59 – You’re ticking all the boxes, working out right, eating well, but still not losing weight.
  • 01:40 – If you weigh yourself on regular scales, complement it with a tape measure.
  • 02:01– The first thing to look at is your stomach.
  • 02:18 – Where our clients have a history of dieting and then binging and eating unhealthy foods, over time, that’s where the stomach is a great thing to look at to improve or fix.
  • 02:50 – Steven doesn’t mean “look” at your stomach, he means see how it feels and how it reacts to certain foods and things you put in your mouth.
  • 03:08 – You wouldn’t feed a Ferrari rubbish fuel.
  • 03:38 – Your body responds to everything you put in your mouth and will either respond in a bad way or a good way. Everything that goes into your GI (gastrointestinal system) will cause a reaction.
  • 05:45 – 70% of your immune system is housed in your stomach.
  • 06:39: By negatively affecting your stomach you are negatively affecting your fat loss. Food sensitivities and intolerances can have a negative effect on your fat loss.
  • 7:47: People automatically think that if they eat healthy foods that’s OK, but they might have an intolerance to them. Your body can develop intolerances and sensitivities, and you can be genetically intolerant as well.
  • 08:52 – Ask yourself this: Are you doing what you believe is right for weight loss and are you still not losing weight?
  • 08:59 – The next question to ask is how you feel after eating certain foods.
  • 09:43 – Food sensitivities have been linked to many conditions, including asthma, auto-immune diseases and arthritis, skin conditions, mood disorders, weight gain, ADD, ADHD, and loads more.
  • 10:31 – What can you do about this? Get intolerance testing done, you can take courses but they are very expensive.
  • 11:00 – We are doing something called an “elimination diet” with our clients in Bedford and Milton Keynes. The “diet” is not about cutting calories, but finding out what foods you are intolerant to.
  • 11:34 – It’s a short-term thing you can do to help your body in the long-term. You find out what you can’t eat and what you can – and there is always loads more that you can have than can’t.
  • 12:10 – The premise is that you’re removing allergenic foods and putting them back in gradually to test your reaction. You become more aware of how foods make you feel. It’s a 3-4-week process we’re doing with any of our clients that want to in Bedford and Milton Keynes.
  • 13:20 – We remove common allergenic foods, like gluten, and then other things that can be surprising, like soya milk.
  • 14:03 – The key with it is not to remove everything at once, otherwise you won’t know which food you’re intolerant to. Dairy and gluten are common ones, but there are less common ones, like mushrooms.
  • 14:53 – This will actually help you greatly in your quest for a flatter stomach, because anything your body doesn’t like provokes the stress hormone cortisol, and that makes you store fat around your belly button. This is very commonly caused by intolerances.
  • 16:16 – OK, so don’t start doing this right away, but start thinking about how certain foods make you feel and then strategically take them out over two weeks and then start reintroducing them each day and if you’re feeling bad after you’ve had that food, then it’s not something you should eat.
  • 16:49 – Even if you’re not a client of one of our centres, just email us or leave a comment on the podcast and we’ll help as much as we can from afar. Do comment, as this is a frequent issue with people.
  • 17:34 – This is the most effective form of detox.

If you want to learn more about The DVCC, you can go to thedvcc.com where there is plenty of information and you can download a pricing guide if you wish!

3 Key Points:

  1. If you believe that you are doing everything right for weight loss, but not losing weight, start to look at the food you’re eating.
  2. Ask yourself how you feel after eating certain foods.
  3. Remove allergenic foods gradually from your diet and then reintroduce them to isolate the foods that are causing your intolerance. This will help in your quest for a flatter stomach.
00:0000:00