Losing weight with a food diary is possible because it helps to create an awareness of how much you are eating, when you are eating and the gaps between your foods.

When you are maintaining a food diary, your meal munching habits will also reduce. If you make a mental checklist of what you consumed the previous day, you will not be able to recall, but when you note down your munches in a diary, it will give you a real idea…it will at least stop you your in between meal munching habits. You will be able to make smart food choices – even if you are munching, you will be picking up the right foods.

Body composition is used to describe the percentages of fat, bone and muscle in our bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness.

Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle.

Two people at the same height and same body weight may look completely different from each other because they have a different body composition.

It is generaly accepted that a healthy adult male's body should have between 8 and 17 percent fat and a female should have 14-21%. Levels significantly above these amounts may indicate excess body fat.

The fitness Clinic uses bioelectrical impedance analysis (BIA), which uses the resistance of electrical flow through the body to estimate body fat.

These measurements are extremely reproducible, making them excellent for monitoring nutritional or exercise intervention, sports training &/or other body composition altering programs.

Home training is a very efficient and affordable way to work out. However as covered in more detail in Personal Training it can be very difficult to motivate and push yourself hard enough to get real results.

Just plodding away on a treadmill or exercise bike a couple of times a week although better than nothing is not going to do it for you.

So here at the Fitness Clinic we can get you pumped by assessing your current level of fitness. discuss goals and targets and design short term tailor made programme for you to take home. You can then come back at regular intervals to get reassessed and reprogrammed. Getting reprogrammed is key to getting real results. Keeping the intensity levels up by changing exercises and routines keeps you motivated and the body and mind challenged.

No home equipment is necessary for our programmes.

So let’s get going and have you in great shape in the comfort of your own home.

Call now or This e-mail address is being protected from spambots. You need JavaScript enabled to view it for more information and to book an appointment.

Well its back to Dalkey for the Fitness Clinic.

Unfortunately we have to move out of our present facility in Dun Laoghaire. This is due to a combination of problems. Competitor complaints, extortionate rates and archaic planning laws.

Our new temporary home is the old youth club next to the library in Dalkey. It’s bright, spacious and provides minimum disruption to our schedule. I can assure everyone that the quality of your workout will in no way be affected.

Please feel free to call with any queries   087 960 1685

Stay healthy,
The Fitness Clinic Team

Class Timetable

Is a great affordable way to get fantastic results whilst working out with friends, family or work mates under close, constant supervision.

Being part of a group is great fun puts you in a team environment which promotes healthy competition, encourages support and is highly motivational.

Each individual is assessed regularly to monitor progress and although working in a group close supervision allows workouts to be tailored to your needs.

Training is carried out @ The Fitness Clinic in Dalkey, outdoors or at your chosen location.

We work to a maximum of 5 people so you get the best possible value for money.

So get a few bodies together now and let’s get cracking.

“Even Personal Trainers have Personal Trainers”

Why?

•  To push us outside our comfort zone and motivate us.
• Learn new safe effective exercises and techniques.
• To have an appointment and commitment with.
• Get us real results fast.
• Monitor our progress

So why not you?

The additional 10% of effort provides 70% of the benefits. That’s how the body responds, its called overload. We have got to ask our body to do a little bit more than it’s use to. If you do the same routine and exercises all the time our body’s not challenged. Muscle memory kicks in and we plateau, get stagnant, frustrated and often give up.

Can you push out that extra 10% alone?

So by providing regular challenging, changing routines we attack the body’s systems from lots of different angles. This provides the stimulus for change progress and results.

The body responds by increasing metabolism, burning fat for fuel and releasing necessary hormones.

Result: 
Leaner, Stronger, Toned, Flexible Happy Mind & Body

Pricing:

What is Bootcamp?

Bootcamp training by the Fitness Clinic is the most complete form of training available today. The workouts are based on the principle of circuit and interval training used by the military to get maximum results fast. This method is scientifically proven to be the most effective way to rev up the metabolism, burn fat and tone muscle.

Our technique allows each individual to train safely within their own capabilities. Working within a group environment provides fun, challenges and support. Alternate and modified exercises are provided to allow for injuries and restrictions

Progress is monitored by regular assessment of Body Composition, endurance, strength and speed.

Our trainers are fully qualified and experts in driving and motivating you to your full potential without the Sergeant Major screaming approach. “However we take no prisoners”

Unlike other bootcamps we use simple specialised equipment that allows us to continually vary and progress our workouts. This provides your body and mind with the optimum challenges so as to maximise your results.

We also train indoors and outdoors so your training regime is never broken by horrible weather!

The following nutritional programme has been designed to help you make serious short and long term changes to your lifestyle. The key aim of the programme is to eliminate toxins from your system. So whether you want to lose weight or not adapting its principles will provide invaluable benefits to your health.

Basically all the foods in the Restrict or Cut out list (below) either poison or add stress to your elimination, digestive and hormonal systems. This in turn makes it extremely difficult to lose weight and keep it off with any diet programme out there. By eliminating them will, cleanse your system giving you more energy, less body fat, better sleep, less anxiety, softer skin, focus more clearly and lots more.

It’s called the Olympic Programme as it gives you 3 different options to choose from, Gold, Silver or Bronze.

The Gold Medal approach requires you to abstain from all the foods in the Cut Out section long term.

Silver requires you to abstain from all foods in the Cut Out section for 28 Days and then make choices as to what foods you want to reintroduce  to your diet.

Bronze encourages you to abstain or restrict from as many foods in the Cut Out section for as long and as often as you can manage. The results and benefits will not be nearly as good as Gold or Silver. You might well find the one food you decide not to give up is doing the most damage.

Recommended foods for Breakfast, Lunch, Dinners and Snacks.

Breakfast is probably the most important meal of the day yet probably the most neglected. Having slept for 8ish hours are bodies metabolism is at its slowest and in most need of nutrition and stimulation. Eating breakfast fires up the metabolism and provides the body and brain with much needed nutrients. It also helps with regular bowel movement before we head for work.

Breakfast Foods:

Lunch:

**Tuna and Swordfish (Mercury warning. Recommended 1to 3 portions/tins a week.

 Dinner: (As early as possible)

Everything on breakfast and lunch menu.

Snacks:

Eating Out:

Drinks:

• Water.  Minimum of 1 litre a day.
• Coffee. Max of 2 8 oz cups a day preferably organic.
• Tea- Green or White.
• Fruit Freshly Juiced (remember it’s got lots of sugar)
• Fruit and Veggie Smoothies.

Protein and Carbs: Remember all carbs are sugar so in order to slow down the digestive process combine carbs with protein. So even if you are having a banana grab a few nuts or seeds.

 Do: 

• Use a smaller plate
• Portion control – Half of you plate should be veg or salad with one quarter fish or meat and the other quarter a starch
• Chew your food slowly. 20 times at least
• Put your Knife, Fork, Spoon down during bites. Put your sandwich down also.
• Remove your salt cellar from the table
• Give your Microwave to someone you don’t like.

Below is a weekly food planner and log.

At the start of each week plan and fill out your food planner from the recommended food groups.
Planning is the key to making the diet work. Ensure you have adequate stock in and prepared in advance daily. If not you are more likely to grab whats convienent and break your routine.

Make sure to carry and fill out your food log every time you eat and drink anything. Writing everything down will help you keep on track. Ideally at the end of the week your log should look very similar to your food planner.

Click here to download our free Food Diary
Click here to download our free Fod Planner

Stay healthy,

Tony

You are advised to consult your medical practitioner before embarking on this programme.

Most tof the ingredients can be sourced at Select Stores Dalkey: