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KSFL – Franchisee Manual This manual provides information about the KSFL programme. The information is for the benefit of the franchise holder only. This manual should never be duplicate or given to anybody else. Failure to comply with these rules may result in termination of your franchise license.

The details and content of this manual have been simplified for your understanding. We recommend in your own time you further your knowledge for personal development by researching these topics further and keep up to date with the online video blogs.

It is not a bio-chemistry lesson or advanced nutritional programme. All of your presentations, demonstrations and recommendations should be clear, simple and easy to achieve. Complex terminology is not required or recommended for your delivery.

Our role is NOT to diagnose, treat or change medication prescribed by a GP

Our role IS to motivate, advise, provide information, make suggestions, set targets and enjoy the programme.

We hope you enjoy the KSFL programme.

Please remember the aim of KSFL is to deliver simple understanding, body shape

Content

Page Number

Welcome to KSFL 4Our Mission 5Important information for KSFL Franchisee’s 6-10Key Points of KSFL 10

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What is a Detox? 11-12Role of your Liver 13KSFL in Practice – 4 phases 14Elimination Programme 15KICK START SLIM 16-17Getting Clients to make lifestyle changes 18Stress and fat loss 18Sleep and fat loss 19Hormones and fat loss 19-24Dairy 25-26Carbohydrates 27-28Gluten 29Caffeine 30Alcohol 31-32Coconut Oil 33-34Microwaves 34The health benefits of grass fed meats 35KSFL Measuring, fitness tests & weighing 36-39FAQ 40 - 43

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Welcome to KSFL KSFL was created due to the ongoing changes and evolution in nutritional research, technology and science. Each day, week and month universities, Doctors and researchers are testing animals and humans to understand more about how our bodies work and the impact of change. This process is constantly changing.

As we understand more we can give better information and care to people with health related diseases without being afraid to admit that what we did was right at the time, but has since changed.

Over the past 20 years there have been a worldwide health epidemic that continues to worsen. Over the past 20 years health organisations have given the same advice. So why is the problem cascading out of control? First let’s identify what has changed that contributes to this health epidemic:

• Increased cars on the road• Poor farming weather • Increase in pharmaceutical drugs • Increased cleaning agents• Increased environmental contaminants • Lack of exercise • Increased internet usage • Increased mobile phone usage• Artificial preservatives • Importation of cheaper foods • Increased alcohol consumption • Increased sugar consumption • Increased fast foods • Recession• Increase office jobs

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So what are we going to do about it?

Our mission is:To improve people’s health by asking them to reduce, rotate and vary their eating habits. We want to eat as fresher food as possible and use local sources if possible for freshness and to help local businesses network and help each other.

The KSFL programme is not just a diet and exercise plan. It is a lifestyle choice. By following this programme some benefits may be:

• Developing your understanding if current nutritional research • Getting you fit • Reducing inflammatory within your body and help aid recovery rate,

previous injuries make you feel and look great • Challenging your mind set to make different food selections • Encourage you to cook and shop for food • Improve your cooking skills • Help you to become better organised • Improve your sleep patterns • Burn unwanted body fat • Reduce your stress levels • Become confident with your body

to name only a few.....

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Important information for KSFL franchisee’s to understand

It is important not to overwhelm your clients. Focus on one thing to improve/reduce at a time. We recommend that you take at least 1-2 weeks per item and create a habit of change with your busy/less enthusiastic clients.

• Trying to change everything at once will be too much for most people because often change means inconvenience at the start.

• As a coach/trainer/mentor your need to realise that you cannot help everybody. Some methods will not work because of factors you cannot change. Be willing to accept this and open to suggestions/feedback from your clients.

• The best trainers are often not the most knowledgeable or the most experienced - They may have other qualities like personality, humor, friendliness, approachable nature, high levels of organisation, professional mindset. We all need to work on these daily but inevitably the area you live, your age, the time of your classes, the way you look and price may all be external factors that you cannot accommodate.

• As a coach you facilitate/influence this change by offering an excellent custom service, positive reinforcement and fun environment. Be patient with clients that are not ready for change. They may have farmers in their family that have alternative methods/beliefs, been effected by some of the diseases that we talk about or be a vegetarian. A well-known nutritional expression is that - “it is easier to change a clients religion than their eating habits” because often people have predetermined mindsets.

• Be careful not to offend people or talk in an aggressive nature. A list of books and research methods is available for skeptical/worried clients.

• Coming up against argumentative clients will always be a problem because of the amount of conflicting information that is available on the internet or in magazines.

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• One thing to always remember is that celebrity endorsed products are often a marking method. This is simply sponsorship.

KSFL is always evolving and it is important to advertise and promote this as a benefit to the programme. We want our community to grow as we research new methods. Nothing involved in this programme was falsified, “made up” or recommended for any financial gain.

This table shows YOU as the KSFL leader how you can utilize success from previous members, to motivate others and keep everyone moving forward.

Result/change level

Acceptance Motivation Next steps

Clients that get top fat loss results

This type of person clearly wanted to change. They listened to your advice and followed everything. They followed all of your methods and went the extra mile to find and research more meals and impacted their families and close friends in the process.

Wedding

Serious medical scare

Mentally prepared

Acceptance of change

Willing to make sacrifices

These clients are your marketing and advertising. Ask permission for video interviews, testimonials and photos. Invite them to mentor and share their experience with new joiners to your group.

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Result/change level

Acceptance Motivation Next steps

Intermediate fat loss results

Most of what you said worked. They have some benefits and relatively happy with their progress. They may have be skeptical but now need to stop having the “odd slip up” with their food and push themselves a little harder on the workouts

Became more motivated as the benefits started to be visible

Tried other methods in the past but now seem to have found something different

Changed some of their food habits but may have found others too difficult to balance with work/family/social commitments

Some work is needed to motivate them to their next goal.

Use a heart rate monitor when exercising and see if they are being consistent with their work rate

Provide some more meal suggestions

Low / no level of results

How much as a % of what you told them did they actually do? some self reflection and realisation is needed before this person can continue.

Determine why this happened (what were the barriers)

Lost motivation because they did not like the nutritional advice

Received conflicting information from a friend/relative

Lazy

Wanted a “quick fix” with minimum effort

The person is not willing to change

Offer more additional support that is 1-1

Modify the exercises for their fitness level to allow them to work harder with the options you suggest

Work on smaller targets on a day-day basis (e.g today we focus on water intake only)

Work on some strategies of how they can achieve their individual goals

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The Key points to KSFL Diet Plan:

• 3 Meals per day – Stop Grazing.

• HIIT Workouts – Shorter interval workouts for maximum fat burning.

• Understanding Carbs (KSFL is not Atkins)

• Understanding hormones – Specifically Insulin, Cortisol, Serotonin and Leptin.

• Quality of food and ingredients.

• Simple Mindset and behavioral change information.

• It’s not all about scales – Scales only tell a small % of the story. Weekly measurements and photos are MORE important than weight.

Key Points for a franchisee:

• The initial 28 days are detox, the following days they can have a cheat meal if necessary and more starchy carbs such as root veg post

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workout if possible. Depending on the results the client desire will dictate if they continue with the detox plus cheat meal or move into maintenance phase.

• Try and sell Kick Start not as a 28n Day Diet but at the least a 3 month / 90 Day programme.

• Each member will receive the KSFL Handbook form you, which includes everything they need to know about the detox part of the diet. Including shopping list, recipe ideas, meal planners, exercises information, cooking tips and food information.

• It also contains their progress charts. Every week they attend they will be weighed by you and details entered into their handbook. Ask clients to take weekly pictures with smart phone and ensure measure weekly at the same time every week.

• You may decide to do a weekly weigh in or you might just leave this for members to do in the comfort of their own home.

• Every person who attends your initial KSFL Class will have access to the online membership page on Kickstartfatloss.net.- Give each person the following link to sign up http://www.kickstartfatloss.net/index.php?/register/LOWdr7

• They will need to register on the site and gain access to all of the online information. Here there will be workouts and educational videos backing up everything you are doing at the live class.

• You will conduct a 15minute talk, this will change weekly. You can mix this up and do the workout first then the talk. A great idea is to do KS SLIM class (this is weigh/measure and TALK Only) followed by 30minute HIIT people can stay for all of just attend the Slim class or just attend the HIIT – Check the KS SLIM Page for all the Slim information.

• Remember all of the crucial information is in the handbook and also online. Your talk will enhance this information and will work whatever week new people join on.

• Check the Talks page for ideas on Talks plus handouts you can email or give out in class.

• Like WW/SW/RC once you have completed 3 months you will be able to rotate your talks and I will be adding new talk ideas to this page on the dashboard.

• These talks are very simple and explained in layman’s terms. There is no need to get bogged down in theory just basic facts so for members can understand what KFL is all about.

• Also ask your clients to talk about how they are feeling and set weekly accountability goals.

What is a ‘DETOX’?

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Detox (also referred to as a ‘cleanse’) is short for the word detoxification. This process can mean different things, for example some people may know a detox as:- Colonic therapy- Reducing/eliminating a certain food type for a period of time - Drinking meal replacements- Exercising more

All ways have some benefits and of course everything has some negatives. All of these methods require something entering and exiting the human body in some way.

What is a toxin?

Here is a list of only some of the toxins that we are subjected to and are trying to reduce the best we can in today’s society:

- Aerosol gases - Car fumes - Cosmetics (hair, skin and cleaning) - Pesticides and herbicides - Preservatives and processed foods - Modified and unnatural food stabilizers and flavors - Antibiotics and pharmaceutical drugs

We are all subject to all of the above. Depending on where you live our levels will be different. We are all toxic though. A toxin can be absorbed, ate, drank, or inhaled.

What is the aim of the KSFL DETOX?

1. Break the body’s addiction to sugar.2. Detoxify the body and cells so fat is burned more effectively.3. Regulate blood sugar throughout the day to stop craving high fat, high carb foods.4. Enjoy cooking from scratch with whole, natural and seasonal foods and ingredients.

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5. Stop grazing through the day, eating more and more food and calories that you do not need. 6. Understand the importance of vegetables in the war against body fat.7. Give you unlimited energy.8. Lose body fat and inches

What is a KSFL detox? (The first 14 - 28 days) It is important that we have a KSFL definition and reason for why and how we carry out our detox to reassure our participants and educate them enough that they feel confident with what they are doing and what effects this is going to have.

KSFL define a detox as allowing your body time to rest, eliminate/remove a buildup of harmful waste and polluting chemicals or poisons that accumulates in your skin, organs, digestive system and have a damaging consequence on your fat burning ability (metabolic rate**) and bodily functions. We refer to all of these as toxins. How does your body detox?Toxins are eliminated in 3 main ways although the process also takes place when you are sleeping. The 3 excretion methods are: Sweating Passing water (urine)Bowel elimination

What happens when you detox?Changes will take place as your digestive system changing from the food and exercise. The regularity of visits to the bathroom will increase and decrease for the first few weeks.

Your sweat level will change due to the nature of the exercise we are doing (your heart rate will elevate much quicker than steady state exercise).

As toxins leave your skin some people come out in spots (remember to combat this do not apply more toxins to hide them)

If you have been consuming large amounts of sugar via sweet foods and drinks, you will have a headache for a number of days. There is nothing you can do to stop this apart from drinking filtered water, eating green leafy vegetables and sleeping more consistently.

Will I need to eat this way for long periods or regularly? No. We recommend doing a detox at the beginning of the programme to give your organs a rest. Think of your colon, pancreas, kidneys and liver as a

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busy factory. They are constantly working 24 hours, 7 days a week (with no bank holidays or beach holidays) So when we take the 14 day KSFL detox, our organs get time to rest by not receiving such a hectic workload (I’d prefer the holiday but this isn’t possible)

Our detox takes out foods that cause inflammation to the organs and make the digestive system work harder. As we rotate foods, make different food selections and exercise harder we fuel the body differently and allow the stomach to taste different nutrients and minerals. The average person eats from the same 17 food types therefore we need a rotation in our food choices.

A single nutritional deficiency will prevent all health related gains.

Taking the 14 - 28 day KSFL detox will have a phycological benefit to your participants. It mentally prepares them and makes them focus on the severity of their health. Eating habits are easy to maintain and often hard to change. Having a motive (wedding, celebration, life changing event) is the best motivator they will ever have to stay on track. The start of the KSFL journey is important to making the participant realise that there is different methods to fat loss. It makes them feel and see the effects of food and exercise change. The group camaraderie will improve as they all help each other and achieve their first major challenge

** Metabolic rate is the speed in which your body converts and burns energy in your body. A slow metabolic rate will mean that you hold and store body fat.

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The role of your liver

‘The liver's role breaking down fatsMany of the toxic chemicals that enter the body are fat-soluble, which means they dissolve only in fatty or oily solutions and not in water. This makes them difficult for the body to excrete. Fat soluble chemicals have a high affinity for fat tissues and cell membranes, which are composed of fatty acids and proteins. In these fatty tissues of the body, toxins may be stored for years, being released during times of exercise, stress or fasting. During the release of these toxins, several symptoms such as headaches, poor memory, stomach pain, nausea, fatigue, dizziness and palpitations can occur.

The following are the most common symptoms of a toxic liver; being edgy, easily stressed, elevated cholesterol, skin irritation, depression, sleep difficulties, indigestion, kidney damage, heart damage, brain fog, hypothyroidism, oestrogen dominance, chronic fatigue, weight gain, poor memory, PMS, blood sugar imbalances, allergies, or obesity. Few know you can see why the liver is so important in your sense of well being and ability to lose excess fat.Nutrition is the most critical factor where detoxification is concerned. Like any of the body's functions, detoxification requires nutrients. If these nutrients are not present in sufficient quantity, detoxification is hindered or stalled completely. One reason many toxins are stored is because the nutrients are not available to complete the process of detoxification due to our processed foods and non organic food we eat this is why today nutritional supplementation is absolutely essential’ (Source: Phil Richards Performance: The Science of Fat Loss).

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KSFL in Practice – The 4 Phases of Fat LossPhase 1 - DetoxInitially you start with 28 days which is the time when you do the detox in order to optimise the fat burning process and achieve all the benefits listed previously. In order to achieve the maximum benefits of doing the detox we ask that you stay as much as possible to it for at least 14 days and preferably for 28 days. You can introduce a cheat meal at 14 days, which you can repeat at days 21 and 28 or thereabouts depending upon if you have a night out planned, a special celebration and so on, or you can wait until you get to 28 days to have your first cheat meal.

Phase 2 – Reaching your goal/Continuation Having completed the 28 days you then move into the Reaching your Goal/Continuation phase, dependent upon whether you have achieved your goal or not – if not you can continue on detox with added weekly cheat meal until goal has been achieved. It’s all about finding a balance and discovering what works for you as an individual which is where, on KSFL, we will help and guide you through the minefield of information that exists to ensure that you are doing what is right for you.This is a CRUCIAL stage of KSFL ensuring your results on detox are increased and your new eating habits are enforced plus, understanding how to add in your favourite foods and cheat meals. There is a method to adding in foods correctly after detox to ensure the weight doesn't creep back on and you continue to lose body fat and inches.

PHASE 3 – Maintenance and Lifestyle Once your goal has been achieved you will be issued with the Maintenance Plan Booklet looking at the various options to help you maintain your goal weight. There are 3 different methods to ensure your weight loss, inch loss and fat loss are maintained for life. Living the Kick Start Fat Loss lifestyle means you can eat and drink your favourite foods, create clean substitutes and never miss out on a celebration, party, night out, meal out. On Phase 3 we show you exactly how to cycle your carbs, balance your hormones, cook clean alternatives, choose the right dairy products, and bake clean cakes and desserts.

Phase 4 - KSFL BOOST

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This is when you have achieved your target and maintained it for a period of time when you can choose to come along to just the HIIT exercise session part of the class. This means you can still get a hard core weekly FAT BURNING class to help you maintain – and of course you will also be kept in the KSFL loop of changes and progressions.

How long you are in Phases 2 and 3 depends upon how quickly you reach your goal and how well you feel you are maintaining it. Each phase includes weekly recordings of measurements and weight plus HIIT training.

What is the Elimination plan? However, if the initial DETOX is too hard for some people then they can opt for the ELIMINATION PLAN.

The KSFL® Elimination Plan is a lifestyle clean eating plan and is aimed at individuals who may find our DETOX a little intense at first. This is a more relaxed approach to the KSFL® Lifestyle. Key Basics Eat 3 meals per day - no snacking between meals Ensure you eat plenty at every meal and fill up on veggies. Keep the foods from the Shopping List EXTRAS to a minimum for the best possible results. Aim to drink 2/3 litres of bottled water daily. Plan your meals in advance and use your slow cooker. Enjoy preparing healthy, nutritious meals for the whole family.

What are the EXTRA’S on Elimination?Brown Rice, Sweet Potatoes, Quinoa, Gluten Free Porridge Oats, Flaked Almonds, Flax Seeds, Coconut milk, Strawberries, Blueberries, Pecans, Walnuts, Banana, Brown Rice Flour, Chilli Flakes, Chives, Cashews, Nut Butter, Mixed Seeds, Mango, Lentils, Squid

How long does the Elimination programme last?Until your client reaches their goals, they can continue onto Elimination for as long as they need, but please be aware that the results are slower on Elimination than that of Detox. They may wish to move into Elimination after

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the first initial detox if they lost a lot of body fat and inches, to use as their continuation. However if they start to gain inches then revert back to the initial detox.

What Is Kick Start Slim (For franchisees)Who is this for = This is for the deconditioned, yo-yo dieter that has tried most diets going, is afraid of exercise and possible can not even do much due to the weight they are carrying and exercise would cause too much stress on the body at this stage so would have an adverse effect on their weight. They are boarder line obese and need to learn the basics. This is just a weekly nutritional meeting.

How is it run = It is run as ongoing meetings with NO finish date.

How many meetings per week = 1 meeting per week

How long are the meetings = 45mins to 60mins

What do you do in the meetings = Allow 15mins for you to weigh, measure and photograph new members. (If members want this)

Each week you pick something simple to talk about_

1st week: Is based around mind set and how you need to change your mind set to change your body.

2nd Week: The food plate and what it looks like to get ‘Kick Start’ results.

3rd Week: How much sugar is in different foods?

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4th Week: Re- weigh, measure and photoTouch back on mind set and goals to make sure everyone is on track and to give any new people the chance to catch up.

5th Week: Basic food labels understanding

6th Week: What is a carbohydrate. Bring in bread, pasta, and starchy carbs (root veg) Sugar foods.  Explain the basic difference.

What plan do they follow = They follow the elimination plan

Do the they have cheat weeks = This is your choice as their coach but I have found that the cheat sets them back every time if the mindset is not ready.

How does Kick Start Slim fit into the “KICK START JOURNEY’

Kick start slim will become your ‘feeder’ to all your other Kick Start Plans.As we have said this is not aimed at your gym bunny’s, group x  lover’s but people that will need guiding from ground zero.Once you have these people in you can then take then on their journey starting with Kick Start Slim meetings

KS SGT -KS FITNESS CAMP

KS HIIT - KS EXTREME - KS KETTLEBELLS

KS SUPREME – KS DANCE – KS Resistance

FP Cleanse – KS Stretch

Kick Start Slim Meeting

It does not matter what plan they are on your members are always invited to your Kick Start Slim meetings so make sure your build this into your pricing.

Launching your Kick Start Slim meetingsMake an event out your launch to get as much attention as possibleDo this by 

• Setting up a facebook event and inviting everyone in your area

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• Post about it on all social media• Tag in all your KSFL members so it shows up on their pages• Use lead pages to invite people and also capture their data• Vlog about it• Use the launch night to shine as the leader in your area on fat loss

Up selling at your Kick Start Slim meetingYour Kick Start Slim meetings will give you a great platform to up sell your other Kick Start products.

• Curry Book• Sweet treat book• Kick Start home workout dvds• Clothing• Special eventsMake sure you have a table set up with all the above set up on.

The best way to up sell the cookbooks is to pre make something every week and bring it in for them to taste.If you are no good at cooking or just don’t have time find someone to out sources this to maybe a class member.

Getting clients to make lifestyle changesMaking a change to routine can be very difficult. Our lives are usually planned and packed solid each day which doesn’t allow for trying new things or welcome any time consuming changes. Habits take weeks to form. It is important to help your group to eliminate as many barriers as possible. Make your members first targets achievable and realistic so that that a sense of progression and positivity is felt early on within the KSFL programme.

Organisation Being organised and planning ahead will save them time. Planning prevents them becoming stresses, pressed for time, decreases their chances of eating something bad, and prevents long hungry periods. Here are some quick organisational tips you can give them:- Buy food in bulk where possible - Freeze meat if you can buy it in larger quantities for less - Buy storage containers and prepare food early and make it easily accessible - Use/buy a slow cooker - Cook more than one meal or cook extra so that you have food for snacks later that day

- Bulk cook. Chili is a perfect dish to make in large quantity- Keep water bottles in your car, bag and at work so that you always have access to plenty of it

Stress

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One of the most important factors to fat loss is stress. It is a huge dictator in the regulation of blood sugar and in particular the hormone cortisol. Stress is created in many different ways. When stress levels are high our adrenals are working overtime we will stay in perpetual cycle of gaining weight.

Easy tips to give clients to reduce Stress• Exercise is great for adrenal glands. However, we shouldn’t be training

if we are already exhausted! I would encourage you to go for a daily stress busting stroll. Not a power walk, just a stroll. Got a dog? Then walk it, but not in the heat. Wait for it to cool down or your dog will suffer.

• Have some FUN! We don’t have fun anymore. Be silly, laugh, smile, roll down a hill and film it. Pull funny faces and take pictures. It’s okay to be daft and funny. Make having fun a top priory.

• BREATHE! You may think I’m being daft here. But taking some time to sit and focus on breathing will slow your heart rate down, calm the entire body, name anything else that can do that?! Try and focus on your breathing at some point every day, even if it is only for a minute or two.

• LET IT GO! Give yourself permission. We put enormous pressure on ourselves to meet the demands of others, to do well in all that we do, to make everyone happy….yada, yada, yada! What about you? That self-neglect will manifest itself in weight gain or things that impede our health. Sometimes we need help learning how to live in a calmer state. The first step is to address your adrenals. Give yourself enough time to heal, be patient, and allow your own healing process to fill you with renewed energy, weight loss and most importantly get back to feeling like you.

SleepOne way to decrease stress is to improve your sleep. Trying to go to bed each night 15 minutes earlier than normal will accumulate to 2 hours 15 minutes extra per week or 9 hours per month. That means that the extra 15 minutes has given you one extra nights sleep per month.

Sleep is often a part of life that people struggle with. They may find it hard to get to sleep, find it hard to maintain sleep throughout the night or sleep too much. The average time spent sleeping is 7-9 hours. Any less or more can have negative effects. Sleeping helps the detoxification process.

Here are some tips to give clients on how to improve their sleep:

• Avoid caffeine after mid afternoon

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• Read before bed instead of computer work or watching TV (these stimulate the brain)

• Enjoy a warm bath more often to help you relax • Unplug and light emitting devices in your room • Make your room as dark as possible • Avoid exercise before bed• Change your bedding regularly or buy a new mattress • Don’t sleep with your mobile phone next to your head

Sleep is also a way of allowing your body to detox. Make this an important part of KSFL

HormonesThis next section is quite a big one to understand and it could be the underlying factor of why your members are not losing fat so it’s VITAL you understand each of these hormones and how they affect us. The information here has come from ‘The Science of Fat Loss’ by Phil Richards, so please use this as a reference and we recommend you purchase the book for deeper and further knowledge.

What are hormones?Hormones act as a chemical messaging system in our bodies. There are different types of hormones that are released and are dictated by our food, drink, activity levels and generally what we do. They do this by traveling into our bloodstreams, tissues and organs.

Hormones work like traffic lights. It tells our cells and organs when it is time to slow down, speed up and stop.

Our hormones are responsible for regulating:- Body development- Sexual function- Reproduction - Mood - Appetite - Metabolism (How we get energy from food)

It is common to experience changes in all of the above when changing your diet and exercise rate.Controlling your hormonal release will change the shape of your body and body fat percentage.

What do a hormones do?Hormones work by balancing each other through our blood sugar levels. For example, if you become stressed your body releases a hormone called

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cortisol. To reduce that hormone your body will desire another hormone called insulin. Insulin is also released when we eat sugary foods, so when you become stressed it is common for your hormones to send a message to your brain and stomach telling you that you want some sugar.

Increased stress = increased cortisol = craving insulin (sugary foods) = increase body fat

How will this change my body fat? As mentioned food and drinks will stimulate and regulate the release of hormones. For example if you eat foods that produce more insulin on a regular bases a few things will happen to your hormones:- You will crave that type of food more often and become addicted - Your taste receptors will become dormant to variations from other food (you won’t like other food)- Long term your pancreas and liver become dysfunction - This is called Diabetes - Your energy levels will fluctuate and leave you tired and lethargic more often (therefore you will crave more insulin to try and get out of your energy dip) - You will store more body fat - Circulation of blood will become more difficult leading to heart related problems

- You mood will change regularly

What are the main hormones I should consider for fat loss?

Cortisol

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Known as a stress hormone is produced by our adrenal glands. Increased by lack of sleep, over exercising/constantly exercising for long periods. There are more cortisol receptors in your stomach therefore it is a place that will hold body fat if your levels are high. Cortisol weakens your immune system, contributes to infertility, increases blood pressure and reduces bone formation (contributing to osteoporosis) Cortisol will always be present in our bodies. It is the sustained high levels that are dangerous and damaging.

Some ways that you can reduce your cortisol levels are:- Supplementing with magnesium and omega 3 - Relaxing more oftern (passive leisure: cinema, listening to music etc) - Massage therapy - Enjoying yourself (laughter and humor) - Sleeping for 7-9 hours of unbroken time - Reduce the use of electrical equipment in particular computers and mobile phone

- Being well organised

Insulin Produced in the pancreas and is responsible for controlling and releasing sugar in our liver, muscle and fat cells.When we eat carbohydrates (starch carbs) the sugar content is absorbed into our blood stream and elevates our blood sugar levels. Sustained high levels of insulin cause us to become insulin resistant. This means our bodies become less sensitive to insulin, our immune systems are low, we become pre-diabetic and our body fat increases. The opposite to this is insulin sensitive.

Ways to reduce your insulin level:- Eating good fats such as meat - Supplement with omega 3 - Eating fish (high in omega 3) - Reduce starch carbohydrates - Eat low glycemic responding carbohydrates such as green vegetables - Improve your fibre intake from green vegetables- Reduce fructose intake (fruits) - Reduce alcohol intake (sugar) - increase your antioxidant levels (Green tea is a good source) - Exercise regularly for short periods (Also reduces prolonged cortisol build up)

Increasing your muscle size allows for more insulin to be used. Muscle acts as storage pods for insulin. Having more storage available will improve your

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insulin sensitivity. Having low muscle mass would not be considered effective for fat loss. KSFL focuses on losing fat and not necessarily weight for this reason. Consider your muscles as car parking bays. The sugar are the cars. When the car parks are full there is nowhere else to park. The sugar now has to find somewhere else to park (store as fat). By exercising using weight training and more conditioning based exercise you are creating more parking spaces (because the muscles are getting bigger) so you will be able to tolerate more sugar.

So.....If somebody is asking you if they can eat rice/carbs, the answer is yes.... when you deserve it!!!! That means they have completed the detox, taken the KSFL programme, lost considerable amounts of body fat (have a low percentage) and feel happy to introduce a small amount (after exercise)

Serotonin Found in the gastrointestinal tract and central nervous system of the body. 90% of serotonin is in the stomach and regulates intestinal movements. Improving your serotonin levels will improve your digestion. Other factors that serotonin effects are mood, appetite and sleep, cognitive function. Some good ways to improve your serotonin are:Eating protein, taking fish oil, sleeping well, exercising, eating fresh food, avoiding stimulants such as caffeine/alcohol.

GhrelinIs an appetite stimulant that that is found in the stomach. Ghrelin stimulates another hormone called growth hormone from the anterior pituitary gland. Growth hormone is required to burn body fat. Ghrelin receptors are blocked and the signal from your stomach to your brain (that tells you when you are hungry or full) becomes unclear if your diet is heavy in sugar and generally bad foods. Eventually the signal mis-fires and regulates at the wrong times (leaving you with food cravings). Food that contains preservatives, sweeteners, are preserved or covered in sauces will all contribute to poor Ghrelin responses being lower. The relationship between the stomach to brain is obviously important for fat loss but also how other brain chemical respond. For example, there is a connection with the chemical dopamine that prevents cell degeneration of the brain. This leads to a condition called Parkinson’s if prolonged. The Ghrelin response is commonly felt after eating fast food. When eating fast food you will become full quickly and feel tired and bloated after. A short time later you will crave sugar and eventually become hungry again even though a short time ago you had a large meal.

Other foods that will affect you Ghrelin response are high in starch and gluten such as pasta, potato, bread and flour to name only a few.

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One of the best ways to allow your Ghrelin receptors to work efficiently is to eat a protein breakfast. The morning is when your stomach receptors are clear and the neurotransmission between the stomach and brain are set for the rest of the day. Eating protein will allow you to feel fuller for longer, give you brain the satisfaction from the amino acids (that are essential) and prevent fast drops in sugar (referred to as a spike) that you would get if you ate cereals, toast, yoghurt or fruit for breakfast not forgetting drinks like orange juice or smoothies (all full of sugar) Leptin Leptin is a hormone that is produced by the body’s fat cells It is often referred to as the “satiety hormone” or the “starvation hormone.”Leptin’s primary target is in the brain, particularly an area called the hypothalamus.Leptin is supposed to tell the brain that we have enough fat stored, that we don’t need to eat, and that we can burn calories at a normal rate It also has many other functions related to fertility, immunity, brain function and others

However, leptin’s main role is long-term regulation of energy balance… the amount of calories we eat and expend, and how much fat we store on our bodies The leptin system evolved to keep us from starving or overeating, both of which would have made us less likely to survive in the natural environment.These days, leptin is very effective at keeping us from starving. But something is broken in the mechanism that is supposed to prevent us from overeating.

People who are obese have high levels of leptin, but the leptin signal isn’t working due to a condition known as leptin resistance. Leptin resistance can cause hunger and reduced energy expenditure.

When people lose fat, leptin levels decrease significantly. The brain interprets this as a starvation signal, changing our biology and behavior to make us regain the lost fat.

Potential causes of leptin resistance include inflammation, elevated free fatty acids and high leptin levels. All three are increased in obesity.

A key to preventing (or reversing) leptin resistance, is reducing diet-induced inflammation.There are several things you can do:

• Avoid processed food: Highly processed foods may compromise the integrity of the gut and drive inflammation

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• Eat Soluble Fiber: Eating soluble fiber can help improve gut health and may protect against obesity

• Exercise: Physical activity may help to reverse leptin resistance • Sleep: Poor sleep has been implicated in problems with leptin • Lower your triglycerides: Having high blood triglycerides can prevent

the transport of leptin from blood and into the brain.• The best way to lower triglycerides is to reduce carbohydrate intake• Eat Protein: Eating plenty of protein can cause automatic weight loss.

There are many reason for that, one of them may be an improvement in leptin sensitivity

Growth Hormone This is the mother of all hormones for us. Growth hormone is the hormone that we are trying to create more of. This is regulated by 3 things. Sleep, exercise and nutrition. When this is release it feeds on body fat. It is important that you follow all of the above advice and tips because all of these factors contribute to your overall growth hormone response. Growth hormone also has an effect on sexual hormones as it will control testosterone levels. Eating protein will give your body the amino acids you need for growth, repair, development and fat loss. It is vital not to under eat for fat loss. Eating less and avoiding meals will not allow for fat loss, it will promote muscle wastage in your body. KSFL does not encourage missing meals or waiting long periods before you eat when you are hungry. When exercising hard your body will require protein. By not giving the body amino acids will prevent growth hormone doing its job correctly. Remind your participants that when following KSFL correctly they will feel hungry more often, this is because of the growth hormone response.

Blood sugar levels The hormones contribute to your overall blood sugar levels. This is what we are trying to balance and control better. Blood sugar level is the amount of glucose (sugar) that is in your body. The sugar enters your blood stream via your liver (constant sugar abuse leads to your liver not working - Type 2 Diabetes) Insulin allows for the transportation of the sugar and travels via your pancreas also. Blood sugar levels will fluctuate during the day. Food, drink and environmental factors will all contribute to this. Blood sugar levels are lower in the morning.

Summary:

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- Hormones are effected by sleep, nutrition and exercise - Fat loss is determined by how well you sleep, eat, drink and exercise - Eating protein and vegetables are essential - Cortisol is related to stress - Insulin is related to sugar - Ghrelin is related to appetite - Serotonin is related to digestion - Leptin is related to energy - Growth hormone is why we burn body fat - Hormones are messaging systems in our bodies - Hormones control the signals from our organs and brains

DairyWhy no to dairy on KSFL?

Dairy products have been found by researchers to be a leading cause of atherosclerosis, heart attacks and strokes. Finland has the highest death rate from heart disease in the world and it has one of the very highest rates of dairy product consumption.

Osteoporosis. We are constantly being bombarded by ads that forcefully remind us to drink our milk to ensure we’re getting enough calcium so we won’t get osteoporosis. It’s just not that simple. John Robbins in Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples writes:‘Americans consume more cow’s milk and its products per person than most populations in the world. So Americans should have wonderfully strong bones, right? Unfortunately not. A recent study showed that American women aged fifty and older have one of the highest rates of hip fractures in the world. The only countries with higher rates are in Europe and in the south Pacific (Australia and New Zealand) where they consume even more milk than in the United States’.

• These researchers explained that animal protein, unlike plant protein, increases the acid load in the body.

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• An increased acid load means that our blood and tissues become more acidic. The body does not like this acidic environment and begins to fight it. In order to neutralize the acid, the body uses calcium, which acts as a very effective base. This calcium, however, must come from somewhere. It ends up being pulled from the bones, and the calcium loss weakens them, putting them at greater risk for fracture.

• Dairy products are very mucus forming, leading to congestive problems of the sinus, throat, bronchi and lungs.

• Robert Morse, ND, in The Detox Miracle Sourcebook: The Ultimate Healing System writes, “Their proteins are so abrasive, concentrated and harmful to us that ingesting them creates excessive mucus production….causes you to lose your sense of smell, taste, and hearing, and impedes your breathing.”

• Respiratory or lymphatic conditions, including colds, the flu and mumps, can largely be blamed on congestion due to ingestion of dairy foods.

• Cow’s milk tends to interfere with iron absorption as it has virtually none of its own. In fact, it’s so low in iron that you’d have to drink gallons of it to get an amount of iron equivalent to that in one serving of any dark green leafy vegetable.

• Dairy products are the leading offender in food allergy problems. If you think you’re helping yourself by using the lower fat versions, think again. The lower fat variety is actually more allergenic than high-fat dairy products.

• This is due to higher levels of protein in the low-fact versions. It’s the protein that induces allergic reactions in humans.

So, what can you drink instead?

Rice milk is a milk substitute made by blending boiled rice and water. Manufacturers may then strain the mixture to remove sediment. Rice milk contains little calcium, little protein and no vitamins, so most manufacturers fortify it with calcium, vitamin A and vitamin D to make its nutritional content more like that of cow's milk. 

Rice milk has little nutritional value, though if fortified with calcium, vitamin A and vitamin D it can be acceptably used as a milk substitute. However, rice milk doesn't have as much protein as cow's milk, so those who use rice milk instead of cow's milk should plan to get more protein from other dietary sources. Rice milk contains no animal products, so it's appropriate for

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vegans and vegetarians. Because rice milk contains no lactose, it can be safely consumed by those who are lactose intolerant

Almond milk is a milk substitute made from finely ground almonds and water. Almond milk is also strained to remove skins and sediment. Almond milk has been in use since the Middle Ages, when it was used in cooking as a substitute for cow's milk. Almond milk stores well, so medieval cooks used it instead of cow's milk, which spoils rapidly without refrigeration and had to be immediately processed into butter or cheese for storage.

Almond milk, unlike rice milk, contains a range of essential vitamins and minerals. Almond milk contains magnesium, selenium, manganese, potassium, fiber, iron, zinc, phosphorous, calcium and vitamin E. Because of the high levels of vitamins and minerals that occur naturally in almonds and almond milk, manufacturers see little need to fortify the beverage.

Almond milk's higher nutritional value means that it has more health benefits than rice milk. The high levels of antioxidant vitamin E in almond milk make it effective in the prevention of cancer and can slow the signs of aging. Because almond milk is lactose and casein free, it's appropriate for the lactose intolerant and those with gluten allergies. Vegans and vegetarians like that almond milk doesn't contain animal products.

Why we say NO to Soy!Soy can affect your ability to tone up as it has a negative impact on the thyroid. Soy contains goitrogens, which are substances that disrupt thyroid function by interfering with iodine uptake in the thyroid gland. If your thyroid isn’t functioning optimally, this can lead to a sluggish metabolism and ultimately increased fat gain.Soy can also impact your hormone balance. It’s is high in phytoestrogens, which promote the increased growth of estrogen sensitive tissue. This can lead to increased fat stores in the chest, legs, waist and bum.So avoid soy if you can as it is not worth the effect it will have on your diet!

All Carbs are not EqualHealthy eating and fat loss are quite different; if one of your goals is eating for health you will eat a certain way. On KSFL one of the main goals is fat loss so you’ll be eating slightly differently and whereas all food you eat with KSFL is healthy not all food that is deemed to be healthy aids with fat loss.

It is essential to understand the two different types of carbohydrates.

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• Fibre carbs – non/low starchy carbs

These are most vegetables and less sweet fruit

They contain lots of water & fibre in comparison to the starch/sugar that they contain which aids with fat loss.

• Non-fibre carbs – mid/high starchy carbs

This is everything else, a wide range of foods – beans, chickpeas, legumes, lentils, sweet potatoes, brown bread, wholegrain products, cereals, brown pasta, brown rice right through to sweeter carbs such as potatoes, oats, cakes, biscuits and so on.

Our main source of carbohydrates on KSFL should always be those vegetables that are fibrous, non/low starchy. So, every meal should contain lots of green vegetables as they have a very low effect on insulin response and we want to keep the insulin response to our food low.Insulin is the hormone which is produced by the pancreas and has been referred to as the ‘Fat Storage Hormone’. Insulin ‘tells’ the cells of the body to absorb sugar (glucose) out of the blood. Whereas insulin in the right amount is essential for good health and functioning of the body if too much is produced then fat storage will occur.

When any type of carbohydrate is eaten the body will convert it into simple sugars that are subsequently used for energy for the brain, the muscles, and the rest of the body’s cells. How much insulin is produced is dependent upon the type of carbohydrate that has been eaten. If more starchy/high sugar carbohydrates are consumed then the body will produce lots of insulin in order to deal with the higher sugar levels.

If you have the right balance of carbohydrates to meet the energy demands of your body then the insulin produced will be the appropriate amount. However, if you consume too many sugary/starchy carbohydrates, this will result in an excess of insulin being produced. This then will encourage fat storage as the excess glucose has to go somewhere, and you will experience unwanted side effects such as weight and fat gain and reduced energy levels.

The diagram below shows how excessive insulin production promotes fat storage within your body:

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DIAGRAM 1: EXCESS INSULIN PRODUCTION

DIAGRAM 2: OPTIMUM INSULIN AND FAT LOSS

Source: http://www.theodysseyway.co.uk

So you really want the body to not over produce insulin as a diet high in sugar has an adverse effect on its production and leads to fat and weight gain.KSFL is a low starchy/fibrous carbohydrate lifestyle plan so you are always going to eat lots of vegetables at every meal. If you want to eat the more starchy carbs, preferably in the form of vegetables and/or fruit, then it’s best to do so post workout where the body is more likely to utilise them for energy than store them as fat to maybe be used at another time, as this is when muscle and liver glycogen levels are low.

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GlutenGluten is used in cooking to bind food. It is used in a growing number of products and forms a buildup of plaque liked filmed on your brain and has been linked to cognitive diseases such as altzimers, Parkinson's and cancers. Gluten sensitivity has risen at an alarming rate over the past 10 years (4-14% in less than 2 years). It has been documented that most people have an intolerance to it. As gluten touches your tongue the inflammatory response it triggered. You only need the size of your little finger nail to cause this reaction.Prolonged inclusion of gluten in your diet can cause bloating, digestive problems, gas and wind, acid reflux and dilution of stomach acid (HCL). When permanent damage to the small intestine occurs this is known as coeliac disease. This disease causes mixed symptoms but common ones are hair loss, energy loss, diarrhea, gastrointestinal disorder, irritable bowel and abdominal pain.

Gluten is so high in the modern day diet even reducing it for a few days gives you an instant feel of better digestion and feeling of less pressure in your stomach. Generally people feel better without it. When we talk about “clean eating” reducing “carbs” or Paleolithic diets (Paleo)- This is the food type that we cut out.

Found in:Flour, cereals, cakes, biscuits, bread, pastry, gravy, breadcrumbs, chocolate bars, pizza, soup stock, processed meat, pasta, rice, crackers, beers, cider, non-grass fed meat.

Gluten & Thyroid ProblemsGluten sensitivity contributes to a wide range of autoimmune responses aside from celiac disease (the one for which it's best known). Gluten sensitivity has been found to go hand in hand with autoimmune disorders such as type 1 diabetes, Addison's disease, Sjogren's syndrome, rheumatoid arthritis, and autoimmune thyroid disease. If you have autoimmune hypothyroidism, you might want to consider limiting your intake of wheat, barley, and rye, or even going completely gluten-free (For more information on how optimise the Thyroid Gland read 'Habit 5: Thyroid Master of Metabolism' from the book 'Science of Fat Loss'). Oats and granola These are harvested with wheat and therefore cross contamination means they are on the naughty list with gluten. Often wheat, oats and granola rate highly on contamination lists for toxins and all contribute to inflammation of the digestive system.

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CaffeineCaffeine is another insulin raising product. It is hard for some people to stop consuming it because of the addiction they have formed. Try to reduce coffee or at least get it from the best and natural source you can.

Caffeine and the effects on the brainSo, what happens to the blood flow to the brain when caffeine is ingested? Caffeine causes the brain's blood vessels to constrict, because it blocks adenosine's ability to open them up. One regular cup of coffee can decrease blood flow to the brain by up to 30%.

To counteract the effect of caffeine, brain cells grow more adenosine receptors, which is the brain's attempt to maintain equilibrium in the face of a constant onslaught of caffeine, with its adenosine receptors so regularly plugged. This explains why regular coffee drinkers build up a tolerance over time - because you have more adenosine receptors, it takes more caffeine to block a significant proportion of them and achieve the desired effect.If you have been taking caffeine every day and you stop, you can get an incredible headache because of the increased blood flow in your brain. The adenosine receptors are able to function properly again. Your brain is used to operating in one set of conditions (with an artificially-inflated number of adenosine receptors, and a decreased number of norepinephrine receptors) that depend upon regular ingestion of caffeine. Suddenly, without the drug, the altered brain chemistry causes all sorts of problems, including the dreaded caffeine withdrawal headache.

You only need to get through about 7-12 days of symptoms without drinking any caffeine though. During that period, your brain will naturally decrease the number of adenosine receptors on each cell, responding to the sudden lack of caffeine ingestion. If you can make it that long without a cup of coffee or tea, the levels of adenosine receptors in your brain reset to their baseline levels, and your addiction will be broken. (Source: Phil Richards Performance: The Science of Fat Loss).

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Here is a quick guide to getting off coffee Step 1: change to organic high quality coffee and have it filtered slowly Step 2: introduce a caffeine curfew. Midafternoon is the last time you should be drinking caffeine. You may need to use a decaf option to start with Step 3: Add Cinnamon to your coffee. This is proven to reduce the speed in which caffeine reaches your blood sugar Step 4: Replace your milk for cream. The fat in the cream will also slow down the speed of the caffeine reaction Step 5: Limit the amount that you have per day Step 6: STOP if possible

Other herbal teas and fruit teas should also be limited. Green Tea is a brilliant antioxidant boosting drink.

Alcohol and DrinkingLet's quickly review how nutrients are stored and burned after a food.

1. Carbs and protein suppress fat oxidation via an elevation in insulin. However, these macronutrients do not contribute to fat synthesis in any meaningful way by themselves. 2. Since fat oxidation is suppressed, dietary fat is stored in fat cells.

3. As the hours go by and insulin drops, fat is released from fat cells. Fat storage is an ongoing process and fatty acids are constantly entering and exiting fat cells throughout the day. Net gain or loss is more or less dictated by calorie input and output.

If we throw alcohol into the mix, it gets immediate priority in the in the substrate hierarchy: alcohol puts the brakes on fat oxidation, but also suppresses carb and protein sythesis

This makes sense considering that the metabolic by-product of alcohol, acetate, is toxic. Metabolising it takes precedence over everything else. This quote sums up the metabolic fate of alcohol nicely:

"Ethanol (alcohol) is converted in the liver to acetate; an unknown portion is then activated to acetyl-CoA, but only a small portion is converted to fatty acids.Most of the acetate is released into the circulation, where it affects peripheral tissue metabolism; adipocyte release of nonesterified fatty acids is decreased and acetate replaces lipid in the fuel mixture." Hellerstein MK, et al (1999).

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Acetate in itself is an extremely poor precursor for fat synthesis. There's simply no metabolic pathway that can make fat out of alcohol with any meaningful efficiency. Studies on fat synthesis after substantial alcohol intakes are non-existent in humans, but Hellerstein(from quotation) estimated de novo lipogenesis after alcohol consumption to ~3%. Out of the 24 g alcohol consumed in this study, a measly 0.8 g fat was synthesized in the liver.

The effect of alcohol on fat storage is very similar to that of carbs: by suppressing fat oxidation, it enables dietary fats to be stored with ease. However, while conversion of carbs to fat may occur once glycogen stores are saturated, DNL via alcohol consumption seems less likely.

In a nutshell if you want to maintain a lean body avoiding alcohol is a good choice. It’s not just the added calories (alcohol offers seven calories per gram compared to carbs and protein, which contain four each).

Alcohol affects metabolism because when you drink it, and your body puts all other metabolic processes on hold until it has processed the alcohol. Your body can’t convert the calories from the alcohol to fat, meaning it needs to use them up, and will delay all other fat burning and energy use until the alcohol has been processed.

Drinking alcohol affects your hormones as well, increasing cortisol and modifying steroid metabolism in the liver. This results in lower androgens for both sexes. Women with higher levels of androgens and men with lower levels are equally at risk for belly fat gain, and for men, lower androgens mean less testosterone. Not Good!

On the up side, moderate alcohol consumption is linked to a decreased risk of diabetes, and red wine is well known for containing resveratrol, an antioxidant that has been shown to delay aging and decrease chronic inflammation. Although alcohol is thought to increase insulin sensitivity, remember it temporarily paralyzes the liver and other metabolic processes, an effect that is not good for weight loss or maintenance.

Drinking Alcohol

- Greatly increases your daily calorie intake.- Massively spikes cortisol.- Greatly increases sugar consumption so you will crave carbs and sugar the

following day.

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Coconut OilMany people avoid coconut oil at all costs because they see that it’s high in saturated fat, and they think they should be opting for something else – something that contains unsaturated fats or monounsaturated fats.

Why Coconut Oil Is So Good For YouThe form of fat that’s found in coconut oil is referred to as medium chain triglycerides and is considered a top fat burning food. This form of fat is used immediately as energy for the body, just as carbohydrates would be. Therefore, for those who are utilising low carb diets, it’s a fat that can be a very powerful weapon and act in your favour. In addition to this, coconut oil can help to promote a healthier heart by improving your cholesterol levels, rather than raising it like other fats would. Those who are using coconut oil in their diets will find that they recover faster from each workout session and aren’t suffering from common colds nearly as often either. And finally, coconut oil can also help to enhance your overall level of immunity in the body.

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So what is so different about KICK START Coconut Oil?!Our virgin coconut oil is ethically produced from the finest coconuts in Sri Lanka. Using traditional methods of production it contains all of the healthy qualities of this completely natural oil.Some other brands process their Coconut oil in the UK where as ours is produced ‘at origin’ meaning it is the finest quality. This way of production also improves overall living standards and minimises the carbon footprint of the coconut industry.

About our Virgin Coconut OilVirgin Coconut Oil is produced using the fresh, mature kernel of only the highest quality coconuts. Our oil has not undergone any chemical refining, bleaching or deodorising or any other process which would lead to the alteration of the nature of the oil. Virgin coconut oil is the purest form of coconut oil and has colorless appearance with a mild fresh coconut aroma.As an edible oil, virgin coconut oil is ideal for cooking because of its high heat resistance. Virgin coconut oil is a Medium Chain Triglyceride (MCT) oil, with many unique health properties which distinguish virgin coconut oil from the saturated fats found in meat and vegetable oils. MCT’s promote good health and have many amazing health properties.

The benefitsBOOSTS ENERGY The fats in coconut oil are used up by the body as a direct source of energy HEART HEALTHY The fatty acids in coconut oil can help prevent heart problems such as high cholesterol levels and high blood pressure SUPPORTS WEIGHT LOSS The fatty acids allow the body to digest fat with ease and tackle excess weight HEALTHY DIGESTION The oil boosts the body ability to absorb important nutrients 

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HEALS WOUNDS It helps protect cuts and burns and speeds up the healing process !BRAIN BOOSTING The ketone bodies in the oil supply extra energy to the brain Microwaves

5 reasons why you should not use the microwave

Common sense – how natural do you think it is to heat your food with an appliance that has no heat involved! This cannot be healthy.

When you put food in the microwave it will decrease the level of nutrients in the food. Basically this means you may as well screw up a piece of paper and eat that. You will get nothing nutritious out of this food that will help your body. Microwaves kill food! Simple!

Microwaves can change the make up of your blood into an unhealthy state if you eat food heated or cooked by a microwave. A Swiss study proved that blood changes in individuals who consume microwaved milk and vegetables. The wave length used in the microwaves alternates the structure of the food.

When you heat food in plastic tubs or cover it with cling film – when the plastic gets hot it release bad toxins which then is absorbed in to the food which then enters your body when you eat it!

Microwaves can change your heart rate because you are exposed to radiation. It messes with your physical eco system.

Steam your food (gently) this will preserve the nutrients in the food

Live your life, stop killing your food and nourish your bodies. Do the best you can 80% of the time folks!!The health benefits of Live Lean Grass fed

meatsSo is grass fed meat as simple as it sounds?

Well yes… it is an animal that has been raised living off grass and foraging for natural food.

So what is the difference with supermarket bought meat?

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Your ‘typical’ supermarket meat will have been fed a diet of grain and corn treated with hormones and antibiotics that degrade the nutritional value of the meat.

Some supermarkets sell meat from overseas which will have been transported miles to get to your supermarket shelf. Whereas grass fed animals have spent their lives foraging for natural food sources, such as grass, in a far more nutrient rich environment.

So what are the health benefits?

Being certified Organic means the animals have had no contact with antibiotics, hormones or been fed anything other than naturally occurring grasses and other foods which the animal is evolved to eat. All of the meats sourced by LiveLean meet with such standards. Grass-Fed meats contain healthy fats such as Omega 3s and CLA along with antioxidants, vitamins and minerals all fantastically healthy and a great aid to losing weight!

Omega 3This is the same as found in oily fish and helps with your brain and cardiovascular health. CLA (Conjugated Linoleic Acid)Grass Fed Meat contains two to three times more CLA than non-grass fed meat. Believed to help with obesity, atherosclerosis, cardiovascular diseases, osteoporosis, diabetes, insulin resistance, inflammation, and various types of cancer, especially breast cancer.

Vitamin E Again, Grass-Fed meat contains 2 to 3 times more vitamin E than animals which are not grass-fed. Vitamin E is an important antioxidant for defense against cancer, heart health, and vision. Vitamin B Concentrations of energy-producing B vitamins like thiamin, riboflavin, and vitamin B12 have been all been found to be higher in grass fed compared to grain-fed beef

If clients have given up grains, wheat & gluten and feeling better mentally & physically...... And they have lost body fat BUT are still eating a lower quality meat that has been eating grains etc THEY are still taking those on board.Create an Account

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KSFL Measuring

“if you don’t measure it you can’t improve it”

In this section we explore the importance of measuring and testing. Giving a client a numerical or visual representation of how your programme is working will inspire and motivate them to keep going and push harder. Any type of test needs to be conducted in the same setting to ensure there is a fair comparison of results. Not all tests are physical and not all tests will be needed. It is one of the most important factors of KSFL for the participant and the success of your business.

Exercising and diet is hard for everybody. The general public have always loved using scales to monitor their progress. Most fitness professionals realise that weight will not give you an accurate measurement of improvement. Weight often increases during the first few weeks of due to:- Water shifts and changes around your body as you start to regulate hormones and detoxify

- Increase in muscle tissue increases your weight - increase of the hormone growth hormone (that burns the fat) to name a few.

Some tests that we recommend you carry out with your participants are as follows:Fitness testBody compositions Photo profiles Health related questionnaires Heart Rate Height and Weight

Fitness testsThis test is a simple time based assessment of physical ability. To test this all you need is a time frame for your test (example 30 seconds of exercises and 30 seconds of rest) and a set of exercises (example: press ups, sit ups, squats) Teach all of the correct techniques before the test is conducted and give any adaptations. Use the same exercises, the same order and be strict with scoring of technique. Give your fitness test an anniversary (example: Week 1 and 5 of the programme) so that participants know what to expect and can plan for this event. If you are running KSFL as a course, this test is carried out at the start and finish of the course so that participants can see a representation of what they achieved and compare results.

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The benefits:Provides a self motivation to beat your previous score Gives data of your physical ability Easy to conduct Can be performed at home and alone

Body compositions This is a cost effective process but often conducted incorrectly. This is because people try to carry out the measurements themselves which is almost impossible to do accurately or the position that is measured is often different each time the measurements are taken. Other possibilities are that the tape measure is over/under tightened or the measurements are taken after exercise which changes the skin formation.We recommend that the same person takes the measurements each time, they measure the same side that the tester is dominant on (if they are left handed they measure the left hand side of the body) and try to stick to the same time of day in which you measure (Changing from AM - PM can give different scores) Marking the position the measurement is taken is also important. KSFL recommends you mark out all of your areas first then retest all of the markings 3 times and take the average score. The most common areas to measure are:Neck, Upper arm, Chest, Waist, Hips, Thigh, CalfThis test is a measurement of the circumference/girth of these areas.

The benefits:Coast effective Visual representation of change is given Will show improvement Identifies where the change had occurred anatomically

Photo profilesPhotos are great for a visual representation of your progress and marketing. NOTE: At the start of your course insist on photos be taken. It is too late after the client has shifted lots of fat and looks amazing. Nobody wants their pre KSFL photo taken because that is when they feel at their worst. We usually see our reflection multiple times each day. That is why it is hard to see a change ourselves. During the first 2 weeks of any change the most amount of fat loss will come from the face and neck. That is because the fat tissue is none essential to the body. One of your photos should be of your face. Retake the photos at the same time each week. Most people have a camera phone so taking a photo every monday morning should not be such a problem. Other profile photos are of the full body (front) full body (side) and full body (back)

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Wear the same clothing each time and tie your hair back. Try to wear something tight fitting/underwear if you are brave. Remember and reinforce that profile photos are private and confidential. They are kept in confidentiality. If you do not feel comfortable taking photos or the client would not like you to, give them the instructions of what to do and allow them to do it themselves. If in the event of using these for marketing consent is needed and removal of their head from the pictures is always an option. Using the name of the person in reference is also optional. Ideally a photo with the head, name of the person and short testimonial is always great for publicity. Also: If you are visiting a home to take profile photos we recommend you take a friend/relative to protect yourself against any type of allegation or inappropriate situation. Only conduct this type of test if you and the client are both happy and aware of what is going to take place.

The benefits:Most people have access to a camera Photos can be used for promotion and marketing Quick and easy to take Visual comparisons give encouragement to the client

Health related questionnaire Making a note/log of your progress is another cost effective method of monitoring your progress. Asking relevant questions about lifestyle and emotions are a great way to gain feedback and improve your service. Using this method helps with setting goals and self realisation. For example you might ask your group to fill out a short questionnaire at the start of the programme such as:Score all of the following as a % (0 being the worst and 100% being satisfied

and consistent)

Category Score 0-100%

Ability to sleep

Fitness

Energy in the morning

Water consumption

Overall health

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Category Score 0-100%

Happy with the look of your body

Stress

Following this test we can now set some improvement strategies. Example: For each of the above now ask the question, how can we improve each score?

If a client had stated that their sleep is 70% good, this could be because they wake up early, get cold during the night and find it hard to fall asleep.

Strategies could be:1 - Change your curtains so that less light is let in2 - Can we change the bedding or temperature of the room? 3 - Try going to bed earlier and reading to help you relax and hopefully fall asleep quicker

Note: The aim of a score is not to predict or aim too high. If there was a score of 70% our aim and question would be, what can we do to get to 80%? Work in small adjustments and suggest only 1-3 strategies to focus on. Providing a list of strategies will be overwhelming and not work for the long term.

The benefits:- Questions lead to honesty and opinion. From this your can improve and prevent problems

- The test is always an individual measurement - Quick to perform - Allows you to focus on a specific area if you can see a trend within your group

Weight

Weight is always a problem area because of misunderstanding of what we are looking for. Taking a beginning and end weight gives us some feedback. If a client has achieved less repetitions on their exercise score and their weight has dropped - they may be burning muscle instead of fat (not good) however when a client has spoken about their clothes becoming too big now and they feel 20% better in lifestyle factors their weight has increased, it is

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obvious that they are burning fat and that has turned to muscle (muscles are what requires the fat for energy) so this is not a problem and you can reinforce the focus on fat loss and not weight loss. Over a sustained period of exercise it is possible that the weight will reduce slightly. This will depend on the starting weight. For example if a female participant starting at 20 stone, could see a change in 3-4 stone over a period of time. However if the starting weight is 9 stone, we will not see hardly any change in weight simply because there is less to lose.

FAQ What about calciumA mineral that is needed during the stages of ossification (bone growth) however after your early 20’s your bones stop growing. The way to strengthen your bones from then onwards is through exercise. Calcium is still needed for optimal nutrition. There is about 75% more calcium in spinach than milk. Eating green leafy vegetables will give you more that you need. Other reasons why we reduce main sources of dairy to start with is because the lactose (sugar) in milk, cheese and yoghurt that is an irritant to the digestive system. We reduce this initially to allow for your stomach flora and good bacteria to increase and reform. When your body fat reduces and your digestive enzymes (HCL levels) increase we can start to re-introduce dairy. High numbers of people eat dairy without realising they are sensitive to it. After decreasing it for 28 days and then eating/drinking dairy there is often a reaction of bloating/diarrhea - this is your body telling you something about how it feels about dairy..

Why am I eating more fat?

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We are eating good fats. We understand that some fats are more harmful but seeds, nuts, avocados to name a few are great sources of fat. Our bodies need fats to function. Low fat products in supermarkets create a high insulin load to your blood sugar levels. To eliminate something from a recipe requires something being included to replace it. Low fat often means high sugar. Try not to get in a discussion about eating less fat to lose fat. Body fat and fat that we eat are two different things. Sugar creates fat.

Why don’t we count calories?Calories are impossible to calculate it is only an estimate. It also becomes stressful having to work out what you should or shouldn’t be having. Calorie counting is seen as a very amateur way of losing weight. For some people it will initially work. For less knowledgeable people it makes sense but in reality it won’t get us the results we deserve and won’t create the high level of health that we want at KSFL. If we compared 200 calories of chicken and 200 calories of pasta, with all factors being equal they both have the same calorie size. However, for your body to digest the protein from the chicken it will burn a further 30% more calories during the digestion phase. You will lose more body fat eating protein that carbohydrates. It makes more sense to eat the foods that are good for your health and enjoy your meals. Calorie counting offers too many restrictions and not enough mineral balance because most people stick to the same meals just to ensure they don’t over consume their limit. Another reason we don’t follow calorie counting is because of the type of exercises we promote. You metabolic rate will naturally stay higher and you will need to eat MORE to lose body fat, not less.

Can I change the exercises? Yes, you will always need to modify the exercises to suit the customers that you have. Always follow the fitness code of ethics. It is your duty of care to ensure that your participants are safe and working at a suitable level for their current health and fitness needs. We promote the use of HIIT (High intensity interval training) but also realise that yoga, pilates and relaxation are vital to your recovery, development and decreasing your stress levels after a hard day’s work.

Why have we not mentioned cholesterol?So many foods contain cholesterol it is hard not to mention it. Too much cholesterol is obviously bad but research and early signs are that the KSFL

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programme have led to a lowering of the bad cholesterol (LDL) in the body. It is important to rotate your foods, eat plenty of vegetables and eat fresh. The reduction from sugar will improve the liver operation and enable your body to function much better. It’s worth noting that research into food containing fat increasing cholesterol is highly criticised. An interesting book to read would be: The Great Cholesterol Myth : Why Lowering Your Cholesterol Won’t Prevent Heart Disease - and the Statin - Free Plan That Will, by Steven Sinatra and Jonny Bowden or The Paleo Solution by Robb Wolf If you want to look further into this topic.

Why can’t we eat wheat? Because it is an inflammatory of the digestive system, toxic because of the amount of chemicals it has been sprayed with during the harvest and has been linked to lots of fatal diseases in recent years. If the farming process and environment changes back to clean air, less pollutions, little car fumes, no green house gasses and more natural sunlight - you can have gluten then. This may take about 100 years if we all start tomorrow and work really hard.

Can I eat oats? Oats are the sister of wheat. They are grown and farmed together. They have the same levels of contamination. Don’t forget their cousin granola. She’s toxic as well. Try and avoid all of these.

How do I know it is working? Within the first two weeks of any diet or exercise change you may not see any change on the scales. Maybe even an increase. Water and hormones will be on a roller coaster for the first few weeks. Your face and neck is always the first place you will see a change/drop in body fat. One of the best ways to see a difference is to take profile photos of yourself. Remember that any test needs to be fair and in the same conditions. Use your mobile phone camera and re-take the photos on the same day, same time each week. If you are taking full body photos try and wear the same clothes and wear your hair in the same position. Body measurements also may be useful. Using a tape measure for body compositions. Monitor your fitness levels, sleep ability, energy levels and generally how you feel. These often change quickly and will act as a guide to if you are eating well and enough quantity.

Can I drink tap water? No, we don’t advise water. It is highly contaminated with cleaning agents, metals from the pipes and traces of drugs have been found in it. All levels are different depending on where you live however for a small investment of

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a water filter to help the matter, most people will not mind making the change over.

Should I be eating this much red meat?The main aim of KSFL is to rotate and vary all foods. If you are eating the same breakfast each day or meal each morning then you are not following this programme. We want you to rotate meals, vary your selections and try new things. This will allow for better digestion. Red meat is often blamed for digestive “blocks” although all test studies we’re carried out using supermarket meat. This often contains high amounts of gluten and the animals are raised in poor conditions and given vast amounts of injections. Organic grass fed meat has not been fed gluten or given any form of drugs. It also contains high amounts of natural omega 3. There is huge difference in cooking speed, quality, taste and health benefits from grass fed organic meat. We recommend this as the gold standard of nutrition.

Should I be experiencing problems visiting the bathroom?Any change to diet will affect your digestive system. It may take a few days to adapt. Some people experience an increase in going and some people do not go for a few days. We are all different but there is no need to take laxatives or any other type of diarrheic. If after 4-5 days you are still experiencing problems then consult your GP. Drinking enough water and eating more vegetables (fibre) will change the regulation of passing water and solids.

Are there any food I should avoid? Bigger fish have a higher pollution and metal toxin rate. This would be Tuna and Swordfish. We wouldn’t recommend eating them at all. Legumes have been strongly linked to cancer cell production (Peanuts) and Soy is a heavily sprayed crop that is also rancid (oxidized). This story was recently published in national papers outlining 10 major health risks from eating soy.

Why use coconut oil for cooking? Coconut oil has been labelled the miracle cure for almost any health symptom. If holds a high amount of medium chain fatty acids that are proven to have healing properties. Coconut oil remains the most stable oil at hot temperatures. When an oil increases in temperature it starts to become rancid. Cooking in other oils may upset your stomach. We recommend using coconut oil for cooking with. It’s also useful on cuts, sores, spots and burns. For more information visit www.coconutresearchcentre.org

Should I be lifting weights and training in other ways? Yes. Weight training is proven to increase the speed of fat loss. Flexibility and core strengthening exercises is also recommended to improve your

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overall health. KSFL will be releasing more programmes using equipment in the coming future.

KSFL is science based, so as with science, it is ever evolving! This is your initial manual to help you as a new franchisee, however you MUST keep your knowledge up to date and take part in the weekly webinars & ongoing CPD that KSFL & Choreography provide. We recommend that you read Phil Richards – Science of Fat Loss & KHIIT Fat loss Plan to support your business and give you the research regarding the nutrition we follow.

We are truly excited that you have embarked on this journey with us.

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