How to Get Started With Gentle Exercise

gentle exercise

Getting started with gentle exercise is your gateway back to fitness.


If you’re currently either too heavy or not exercising you might feel ‘being fit’ is a place you and your inner child will never visit.


Do not argue with your inner child

Not so Gentle ExerciseThere is no point in dragging up old memories of fitness campaigns that have failed.

In general people go too hard and too fast when they return to fitness.

An aggressive High Intensity Interval Training session can be overwhelming when you are unfit. You might go once or twice and see all the ‘hard bodies’ making it look easy.

This is de-motivating, and you can easily forget each person in the HIIT class has been training regularly because they made an agreement with their inner child.


All schisms with you inner child can be summed up this way:


You: I am going to only drink cabbage for a month

Inner child: I don’t want to do that


The result is you fight your inner child by creating a restriction. Take a moment to reflect on a food or exercise choice you made that was not in agreement with your inner child…

  • “I’m going to lift weights”“I’m not”
  • “I’m going to only eat seaweed” – “I’m not”
  • “I’m going to KFC”“About time you’ve been feeding me seaweed for a month!”


However you achieve a connection with your inner child, don’t make the mistake of hearing but not listening…


It’s The Wrong Day to start Gentle exercise.


Perhaps you see the week starting on a Monday, as that is the day you go to work. Perhaps you are reading this on Tuesday and thinking you have to wait until Monday so your week is in sync. If you really believe it will not be impossible to complete the training plan program (further down the page) unless you start on a Monday, then okay start Monday but make sure you use the days in-between to order your running kit.


Gentle Execise?Whilst we are promoting gentle exercise you should begin to bring a sense of urgency to the thought of training, be excited about it, excited to start, and get started as soon as you can.


Without any doubt you should seek medical advice before starting any training program. You know your body, your fitness level, and current weight. Do not risk anything at all.


You must make the choice for yourself to start the gentle exercise plan, you must stop exercising if you feel unwell or pick up an injury and seek medical advice.


No more excuses lets get going with some gentle exercise

Time saver: This section is a training plan with  bias towards those of moderate fitness who want a gentle introduction and instructions on running weekly for fun.  However there is more information on the inner child further down the article.

We will show you how to get started with gentle exercise, with The Alljustchoice™ 9 Weeks to 5k Training Plan, and sensible motivation tactics.


Okay, you’ve made it past the introduction and downloaded the plan and you feel good. Now you must get prepared to commit to the gentle exercise-training plan.


I’m starting The All Just Choice 9 Weeks to 5km Training Plan, see you at #Parkrun Click To Tweet


The explosion in tech-based training aids is phenomenal. You can get Apps for your phone that connect to wrist band trackers, smart-glasses that give you a visual of your performance, the more you look the more you will find a gadget to help you get fit.


I’m sorry to tell you this but if you invest a $1000 in gadgets you will not get fit. You do have to get off the couch to get fit.


There is every reason for you to purchase some form of entry-level fitness tracker, but don’t go crazy or thinking you cannot start until you have purchased all the fitness-tech on the market.  We rock the Fitbit Charge… it’s been doing really well for us.  There was a problem with the wrist band coming away from the unit itself, but the warranty/return process was flawless and hassle free and we had a new device within 5-7 days!


The Inner child is quiet so find some running shoes


If you have running shoes then they are good enough to use. Do not think you have to buy new shoes, wait and upgrade your shoes as you go.


gentle exercise running shoesIf you complete the training plan and join the Park run movement then you should invest in a decent pair of running shoes. Again there is no need to go crazy here; there is a vast selection of running shoes but don’t go mad with research delaying a purchase. Any famous brand running shoe that is priced $40 – $100 is going to be a good shoe.


Compare the cost of your new running shoes to what you did spend or could spend on fast food. 


Consider the average Dominoes Pizza is around $15, you only need add hot wings and some coke and you order will be the same price as your running shoes.


The same applies to purchasing sports clothing. Just get what you need, which is shorts, a T-shirt, and socks. Depending on how often you wish to do the laundry will govern how many of each item you buy.


Order from Amazon using next day delivery then you have removed another excuse for getting started.



You do not need to spend hundreds of dollars to start exercising gently Click To Tweet



Gentle exercise in the parkAll the excuses have been covered and now you have to commit to the training program by doing the following:

  • Download the 9 Weeks to 5k Training Plan –  Download: 9 Weeks-2-5K guide
  • Look at your diary and plan when you are going to train and make that time for training, no excuses or cancelling
  • If you want grab a fitness tracker
  • Get out your running shoes or grab some new ones as quickly as you can
  • Buy basic running gear (think about a sweat suit also if it’s cold where you live)
  • Get past all arguments with the inner child; you are embarking on an achievable challenge not training to be an ultra runner
  • We advise you seek medical opinion on your current state of health before starting the plan
  • Spend time writing out notes from the fitness plan so you know what you have to achieve each day.


Now go for it!

Remember you don’t have to go crazy you are not training for a tough mudder event!

If you have any questions on getting started with a gentle fitness training routine please leave us a comment or join the discussion in The Kick Diets To The Curb Facebook Group

Don’t let doubt stand in your way, we are here to help you achieve you goals, do not hesitiate in booking a free call with us to discuss you needs. It might be the best free phone call you ever make.


Recommended Reading: Cheap Fastfood Is Creating A Bill You Cannot Afford

Cheap Fastfood is Creating a Health Bill You Cannot Afford To Pay

cheap fastfood logo

Why Cheap Fastfood is Creating a Health Bill You Cannot Afford To Pay

I want you to go out and buy a big greasy burger and keep track of every dime you spend when getting that burger. Like the smoker who goes to the shop to buy cigarettes and walks out with a drink they don’t need, a paper they won’t read and possibly a small impulse purchase; buying a burger involves extra cost. If you know the standard cheeseburger does not fill you up, chances are you order a larger meal and drink; even get something extra to take home or worse stop at the shop and buy cigarettes!


Fastfood is like smoking, it becomes something you just do, a habitual action. Breaking that action can be hard, for some impossible. The smoker has to choose between spending cash on nicotine replacement therapy such as patches or gum to slowly reduce the nicotine intake or continue smoking.

The point is, it is now acknowledged changing habits is hard and requires intervention on some level.


Each time you purchase fast-food thinking you are saving money, you are contributing towards future medical issues.

Are you worried that  the cost of eating healthily Vs. cheap fastfood will leave you skint?



Grab a free pdf below of ‘The lifetime Costs of Diabetes’ by the American Diabetes Association 

American Diabetes Association – The Lifetime Cost of Diabetes



Now I can pretty much guarantee that most of the recipes we have available will cost around the same or less, and occasionally more than than the $3 burrito supreme at Taco Bell. For example our breakfast burrito : if you don’t have a larder with standard ingredients such as spices and coconut oil then you will spend more than $3 making the burrito…However your Taco-Bell food is a one hit wonder, $3 , you can make several breakfast burritos and eclipse the seemingly cheap burrito supreme (assuming you did not buy a coke).


Did you know that Coke market their product by give-away-prices in shops so when you go to a restaurant you choose coke and pay more…

Cheap fastfood does not effect everyone!

Your right, the odd person with a crazy metabolism can eat cheap fastfood and not gain weight. What is happening inside the body is a different question…

Futher hidden dangers of cheap fastfood or how you are damaging your body


cheap fastfood evil knievel

  • Heart disease
  • Cancer
  • Obesity
  • Anxiety and Depression
  • Autoimmune
  • Clothing
  • Fasting (fewer meals)
  • Deductibles (health care costs)
  • Life Insurance premiums



Some math on the cost of fastfood when Type 1 diabetes gets you!


If you are a Type1 diabetes adult with no insurance who uses Humalog an a new Animas pump and a new CGM Dexcom, checking my blood glucose with a One Touch Verio IQ meter, it could be:


If you have already purchased a pump and a Dexcom, the out of pocket costs would be:


If you are a Type1 diabetes adult with no insurance who uses Apidra in a new Omnipod and a new CGM Dexcom, checking my blood glucose with an Accu-Check Nano meter, it could be:


If you have already purchased a pump and a Dexcom, the out of pocket costs would be:


If you are a Type1 diabetes adult with no insurance who uses Novolog in a new Medtronic (not 530G) pump and Sof-Sensor CGM, checking my blood glucose with a Bayer Next meter, it could be:


(The price would be greater with the 530G pump and the Enlite CGM sensors.)

If you have already purchased a Medtronic pump with CGM integration, the out of pocket costs would be:


That’s not counting the physicians (multiple visits), the labs, the other tests that you might need, the glucagon, the back up long-acting insulin, the small items, etc.

That’s just for the technology, supplies, and insulin analog.

Source: TheperfectMd

How to kick a person when they are down

If you really wanted to be horrible to somebody (which I know you don’t, this is just an example) you can refer them to this article on how medical debt affects your credit score! Now the costs are getting out of control.

  • Your debt is passed to a collection agency that are usually staffed by hardened agents
  • A single collection by an agency can reduce your credit score by up to 100 points!
  • The size of the debt is not as important as the fact you have the debt


There is a fun game called ‘What if’ where you are given two choices. Here are two questions with two choices. Take a moment to absorb what the question asks you, and do you want to wait until you are in that position…?


If you have any health concerns relating to any of the issues raised in this article, then grab one of the remaining slots for a call with us. Let us help you address those concerns and get you clear on a plan to address them in the future.

8 superior fastfood recipes destroying the myth that delivery is quicker

fastfood delivery

8 superior fastfood recipes destroying the myth that delivery is quicker

The only thing fast about fastfood is the rapidity in which your waistline grows and your budget shrinks. There are probably as many excuses for ordering fastfood or using the drive – thru as there are reasons to not stop drinking alcohol.

This article offers you eight easy to shop, prepare and cook recipes that are insanely easy and quick; so why do we default to fastfood delivery or drive-thru thinking it is quicker?

It’s Friday, you have finished work, you’re tired, need a shower and realise how hungry you are. As you drive home there is every chance you will see a pizza company advertising their waistline busting cuisine, and you get a little rumble.

There is every chance you will see a pizza shop…

fastfood pizza map 

At home you switch on the TV and again there is every chance you will see an advert for a pizza. (Dominoes and Pizza Hut spent a combined total of $209m on advertising between January 1 and April 30 2014)

Online or even by phone  you order your pizza before taking a shower, (but definitely do no look at the nutritional content calorie counter)  and by the time you finish and get ready to chill out your pizza…has not arrived…

On the 27th February 2014 Dominoes Australia posted on Facebook that their average delivery time is 24 minutes. The comments that followed are disgruntled customers slamming this claim and giving their opinion on the poor service and long delivery times as well as how poor the final product was.

Pizza Pizza guaranty they will deliver your pizza in 40 minutes. So let’s play with that figure. What can you cook in 40 minutes? Well without any forethought or preparation you might struggle. Keeping your larder correctly stocked is one of biggest issues people have, so the first thing we suggest is to use the recipe maker and shopping planner:

Here you will find a complete list of delicious ‘real world’ recipes.  Use the drop down box to select your taste extravaganza, then choose the amount of servings you want and all the effort is done for you!

You have the choice to save and print your menu. The really clever bit is that you will have a shopping list made for you by the menu planner. This means busting through all the excuses about time, you have a shopping list, you have the recipe and you if don’t have time to shop…you can order the food online to be delivered to your home!


Remember your pizza delivery company have bought and prepared the foods, so this evens the odds up.


Ultimately its all just choice, you know fastfood is not good for you and facts and figures can be as boring as your empty larder, so here are some examples to whet your whistle and fire up your appetite for healthy, home-cooked fastfood!

Shrimp and basil pesto flatbread pizza requires 10 minutes of preparation time and 10 minutes of cooking time. So you have 20 minutes to take a shower and 20 minutes to prepare and cook your meal before pizza pizza arrive!

So why are you not cooking your own fastfood at home?


How many times will you pay for fastfood delivery?

Fastfood is convenient, easy and on occasion quick. I mean picking up the phone or opening an app, pressing a few buttons and within an hour you have hot food delivered to your door. Wow, really it sounds so good!


You are paying for the convenience of the fastfood product, that will leave you bloated and then constipated!


Fastfood price of pizza Eater compiled pricing data for a basic Margherita pizza (tomato sauce, mozzarella cheese, and basil) from every VPN-certified (Verace Pizza Napoletana) pizzerias throughout the continental U.S. to see where the cheapest pies can be found. According to their findings, these precious pies can range from $8.90 to $16 depending on your location.



I eat fastfood because I cannot cook


Okay this again is something we face often with clients and whilst Chef Ramsey might scream you out of the kitchen for burning the onions we won’t we show you that cooking is a basic skill that anyone with a just a touch of enthusiasm can quickly learn.


For curry lovers we recommend that you start with the paleo shrimp curry (under 500 calories, approximately one slice of pizza)


Here is how complex it is!

  1. In a large pan (one with a lid), heat the coconut oil on a medium-high heat. Once the oil is hot, stir fry the cabbage for 3-5 minutes, until it softens
  2. Add the garlic and curry powder, and stir constantly for about a minute
  3. Now add, the cauliflower, mushrooms & spinach. Stir well to combine all the ingredients and then slowly add about half the water. Cover the pan, reduce to a medium/low heat and leave to simmer 
  4. Once the cauliflower and cabbage are soft, add the shrimp to the pan. Cover once again and cook until the shrimp are done, only about 3-5 minutes depending on the size of the shrimp you use.
  5. Spoon the curry into serving bowls, and eat whilst hot. You get the best from the aroma that way.


Chef Ramsey offered £20 ($30) to a fastfood curry delivery service if they would get the curry to him in 20 minutes. That gave him and non-cooking DJ Chris Moyles 20 minutes to make a curry.


Here is the result condensed to 4 minutes.

Fastfood Is Just Not Good Food

If fastfood was good for people then there would be no obesity problem. Folk would chow down on burgers and fries and pizzas and shed the pounds and feel great. The reality is you keep eating fastfood and you get bigger and lazier, the though of cooking just seems like too much effort!

Remember when Morgan Spurlock went supersize for 30 days?


A Fastfood Confession from Margie Burton (because everyone is human)

Imagine the scene: the children are tired and hungry and want to eat, I am tired and hungry and want to eat, there is not much in the larder as it has not been stocked up, what is in there will take ages to cook at least thirty minutes if not more and me and the children need food now. Here was my rapid solution to this problem before I discovered and lived the lifestyle I do now…

  1. Discuss/argue on what fastfood place to buy from (5-10 minutes)
  2. Decide that regardless of all else that Wendy’s is closest to home (5 minutes)
  3. Get children to car, strap them in and drive off (5-10 minutes)
  4. Stop at ATM for cash (10 minutes)
  5. Drive to Wendy’s in average traffic (15 minutes)
  6. Arrive and park and join queue inside as children want to look at menu (15 minutes)
  7. Children choose their meals, get served, wait for food (15 minutes)
  8. Walk back to car, drive home, get out car, enter house (25 minutes)
  9. Eat cold, dull, bland burger and woeful fries (3 minutes)

Total time ~ 80 minutes to complete the trip and 3 minutes to eat the cold fastfood. 

fastfood wendys

Don’t just take our word for it, Check out Real Money: Fast Food Versus Home-Cooked Meals on the ABC News blog, and look at how the time and money savings rack up!

Cooking fastfood at home is quicker than delivery or is proof... Click To Tweet  put a post together called:

15 Horrifying Fast Food Truths That Prove You’re Better Off Cooking At Home

Aside from some of the most grotesque pictures ever of what your fastfood looks like when it is delivered to the restaurant they also claim that factory farmers are stuffing their poutlry full of drugs!

You might be ingesting them via your food. Factory farmers feed prescription drugs to their poultry, and we ingest them when we eat the meat. This is part of the reason we’re facing the beginning of an antibiotic resistance crisis.


So If Fastfood is That Bad, Give Me Some Ideas!


  • Bursting Breakfast Burrito – Here’s a new breakfast twist… bursting breakfast burrito is fun to eat (read tricky) and totally satisfying. As with a number of our recipes, you can use this as a base, to add your own touches to the dish. Looking forward to hearing what you’ve done to make it your own.
  • Chicken and Bacon Stuffed Avocado Lettuce Wraps – A new firm favorite for lunchtime is our Chicken Bacon and Avocado Stuffed Lettuce Wraps. This recipe contains, roasted chicken & bacon crumbles, but works just as well with shrimp or tuna, any meat/fish or crunchy salad veg. I find it really satisfies my appetite, I suspect because of the great breakout of carbs/fats/proteins. It keeps my hunger at bay until dinner for sure.
  • Mahi Mahi Quesadillas  – Hot, tasty and satisfying to be able to just eat with your fingers. Quesadillas have always been a favorite, but have really only been Paleo possible, since our Paleo Flat Breads have been on the scene.
  • Easy Creamy Cauliflower Mash  – All the home comfort of mashed potato, without the potato. Perfect for paleo meals, and keeping the carbs low.
  • Pesto Salmon with Clean Cabbage Slaw  – This Pesto Salmon recipe was created for a fast day, with leftovers from our weekend. It’s delicious, very low carb, and leaves you satisfied. The pesto with the Salmon was a nice combination, and the crunch of the slaw added extra dimension.
  • Double Chocolate Muffins!  – Margie couldn’t leave well alone, as always, she needed to find a way to squeeze some chocolate into our already scrumptious paleo protein muffins, so glad she did, as are the rest of the family, it was an instant hit. These double chocolate Paleo muffins give you another way to get healthy great tasting snacks into your families life.

We’d love to hear about your healthy fastfood recipes in the comments section below, or if you have made tweaks to ours. You can find many more delicious ideas in our recipe archives here you will find everything from date paste, Thai Pancakes and Paleo vegan cookies, so jump in and eat some delicious healthy fastfood today.


Due to demand we have added an extra slot to our Breakthrough calls. If you are struggling to find a balance then don’t delay in contacting us before all the slots are booked. 

How To Overcome Your Fear of Food and Overeating

Let go of fear of food

Overcome your fear of food and overeating might be as easy as talking to somebody without them laughing

There is a fear in us all, and our own fear of food seem more dangerous, frightening, and insurmountable than the fears of others. Yet embarrassment of our fear of food often leads to silence, and silence leads to being locked into a fear for years, if not a lifetime.


Fear of food spiders web Only yesterday I watched a friend’s hysterical reaction to a small spider, she was terrified. This friend has never been bitten by a spider or suffered in any way, but after being teased about spiders all her life she now feels there is no way back, no way to ever overcome her fear of spiders. I asked her why she was afraid of arachnids and she said it was so long ago that she questioned the fear she’d forgotten why they frighten her.


At times it’s easy to confuse a fear with a habit or defense mechanism. You are overweight, but you call yourself fat (motivational!) and because of this you don’t like to eat too much in front of people, you may even fall into the ‘secret eater’ category…So you are invited to a  party with a buffet and you don’t want to appear a pig so you eat a sandwich before you go to the party, fill up on some carbs then pick at the protein. People may even comment that you don’t eat very much…At least not in front of people.

Perhaps your fear is feeling fat but you translate any excuse to not to go to a party or event because you have to squeeze into your clothes, you feel fat and you don’t want people to perceive you as fat, so you ‘create’ a fear of…This may sound harsh that you are creating fears but the same stories are repeated with people we work with. I would of gone to the party if…

Ask yourself why you fear buffets at parties?


I asked my friend if she if wanted to talk about her fear, not her fear of spiders, but fear itself.

I asked her these questions about fear (not about spiders!)


  • Why do we place value on fear and allow it control our movement, decisions and thoughts?
  • Why do the fears of others come across as amusing yet ours so terrifying?
  • Why can we not distance ourselves from our fear?



Fear is perception and if we can shift our perception we can overcome our fears. Click To Tweet


A high number of people we speak with have a fear of food, clothes and buffets. We have to gently coax out their fears, normally this is because they feel silly and embarrassed.


fear of food face


There is a time and place for talking with a professional stranger and with family. Too many years of being teased by friends and family over fears different to theirs leads to closing down, to being locked inside the fear.


How can you overcome something if it is always greeted as insignificant or easily surmountable? Why should fears be compared and graded? My friend’s fear of small spiders is as real as a parents fear for the safety of their child, or someone else’s fear of food.


Why do so many people have a fear of food and the lifestyle they desire?


“I’m afraid if I don’t finish all the food on my plate I might be hungry later.” – Anonymous.



Terry McCarty, 29, who is originally from Hawthorne, Nevada, suffered third-degree burns, lost part of his fingers and thumbs, and required 58 operations after his entire body was engulfed in flames at the age of 6 as the result of a childhood accident.  He was bullied as a child and called “Freddy Krueger,” but their was something in Terry McCarty that made him push on and confront his fear.


McCarty applied to become a firefighter in Washington State. In order to achieve his goal, he had to confront fire for the first time since the incident as part of his training. He says that, at first, he was unable to move and felt the way he had when he was six.


Are McCarty’s actions in overcoming his fear any more courageous than leaving food on your plate when you feel full?


Without detracting from the efforts of a courageous young man, if you align these fears and make yours seem silly in comparison you will be stuck in a cycle of inaction and forever popping that last mouthful of food that makes you feel bloated.


When you kick diets to the curb and embrace a lifestyle you can eliminate your food fears through admittance and action.


Telling somebody to put less food on his or her plate is easy and patronizing. Educating people on portion sizes, food preparation, shopping, and delicious alternatives takes effort and willingness by the client to embrace the change.


McCarty would of known when training that his fire retardant suit would protect him from the flames, but that does not mean he simply jumped into the fire without a care. Instructing someone to create a healthy meal, to embrace slow eating and taste their food does not remove the fear of food; it offers a platform for recovery.


Fear is not going away by itself, but confidence erodes fears, the more you do something the more you respect what you are doing. McCarty ‘overcame’ or ‘embraced’ his fear by cultivating a healthy respectful fear of fire.


Each time you stop eating when you are full you chip away at the power you have given fear.


fear of food skull and boozeYour body is the consequence of the extra mouthful, the first and last drink of alcohol you have at the party, the fast food on the way home. MacCarty’s body is the consequence of horrific accident and he learnt that he would be afraid his entire life if he did not take charge of his fear. You will be overweight your entire life if you do not embrace and welcome your eating fears.



Attempt this short exercise.


  1. Take a pen and write down on paper some things that you fear.
  2. Cross off all the fears not related to food.
  3. Ask yourself how you would feel sharing this food fear with a relative or friend?
  4. Make a connection between your fear of food and your other fears, don’t grade or compare them, see how they fit together.


“I am afraid to show my body by the pool on vacation.”  – Anonymous.



The fears you have when you are overweight such as showing your body in public are a side-effect of your fear of food. You are trapped in a cycle of fearing to show off your body because of overeating. If you addressed the food issue your body issue would soon evaporate as you stop believing the lies of your mind.



For each person who overcomes a fear like McCarty’s there are thousands if not millions of people trapped inside fear that keeps them locked in patterns. These patterns will never be broken because the fear is double; there is the fear itself and the fear of talking about the fear!


Overcoming a fear is not easy, and we do not claim that each individual with a fear of food can just ‘snap out of it’, what we claim is that a high percentage of people we speak with are trapped in fear because of the way their fear has been managed by themselves and others.


Some people suffer terribly with food and their plight is not to be made light of whether it is overeating or under eating.


A large portion of people can breakthrough their fears simply by admitting them and taking action. Click To Tweet


The free one-hour breakthrough call we offer has helped many people that have not continued to work with us. People we speak with have different fears and are at different stages of their life, some close to achieving their goals some seemingly lost unable to even remember what their goal is. Speaking with a professional stranger about our fears can be enough for some people, just letting it go and not being laughed at. Others seek more information and take courses and benefit from the guidance we offer. The breakthrough phone call might be the best freebie you ever had!


Why You Don’t Have To Be Alcohol Free on Paleo Forever, But Stop Drinking Now!

Why You Don’t Have To Be Alcohol Free on Paleo Forever, But Stop Drinking Now!

“Shaken not stirred.”

James Bond’s lifestyle choices were only truthfully reflected in the books, come on, a puffed up, overweight Bond makes for a different type of movie!

So what is your movie? How do you represent publicly the alcohol you imbibe on the Paleo diet?


Everyone has a vice, and there is good intention in restricting yourself to a single glass of alcohol on Paleo, but when does good intention become an exception or worse a habit?

alcohol on paleo


You’ve accepted that when you are ready to make a breakthrough you will enforce at first radical, then progressive changes. This starts with a spring clean of your food cupboard, a new diet app, bookmarking of fitness websites, even a tentative trip to locate a gym so you can use your wearable tech to monitor your heart rate – of course keep the liquor though as drinking alcohol on Paleo is totally cool!!


You have lift off, everything is in place, check, tick and cross off the ‘to-do’ list.


In the beginning all the efforts pay off; then the dreaded plateau arrives…the dramatic and financially expensive changes we made in the beginning are not delivering the results of the first few weeks…I must work harder. Thankfully there is alcohol in the cupboard!


First check all electronic equipment and applications have the correct settings, possibly even upgrade to the pro version (!) Be rough on yourself by watching motivation videos on Youtube (I like the Rocky Balboa training videos!)


alcohol on paleo downloading success


You analyse everything but still you do not lose weight.

If you see diets as black and white you can miss signals from the body.


Most toxins in the body are stored in fat, so as you lose body fat you create a toxic liver system, and you will have sensitivity to things that did not appear on the surface before. Enter our advice to people who have made a breakthrough: eliminate alcohol on Paleo.


Do you follow this method of alcohol self-flagellation on Paleo?

After checking all apps and tech is correct, reduce calories further, no scrub that it’s time to starve, reduce sleep and increase training. After two brutal training sessions and sixth day working a stressful job you relax with friends and a drink, or drinks.




If asked about the  affects of alcohol on Paleo , you respond with a comprehensive list of daily torture and starvation that fully justifies an alcoholic drink. Now your friend wants to have a good time so I doubt they would force you to re-evaluate that choice of drink, or tell you straight it is the reason you cannot fit into those skinny jeans yet.


Some people are so resistant to eliminating alcohol on Paleo that they will persist with a daily torture that is flummoxed by the very thing they need in order to keep up the daily torture! Your friend at the party probably does not want to speak out as they know you and how determined you are to enjoy a glass of wine or beer at the end of tough week.


The same questions and answers appear when talking with people on our breakthrough calls, webinars, or live courses: generally they are rhetorical and want answer that justifies the daily torture: “workout harder, faster, heavier, longer and more often, stop eating all carbs, in fact reduce your calories…NO, NO, NO!


alcohol on paleoThe questions asked are not hypothetical they are what people are doing and people want someone to say “yes you are working hard, so you will be rewarded.” I mean look at Rocky he trains to exhaustion; but did you ever see Rocky drink a beer when he was training?

It’s funny how that question is often greeted with a smile. It’s funnier how the average person will accept starvation, pain, fatigue, discomfort and mood swings, but the suggestion of removing alcohol is received in the same way a Bond audience would shudder if he only ordered a club soda.

Why do people except without question that they will cease eating cakes, pizza, burgers, ice cream and sodas, but alcohol…no chance, no!


Alcohol elimination receives the highest rate of opposition when we talk with people. There is the nod and smile reply, or the distracted person, or the “Frankly my dear I don’t give a dam” person who is going to have cold one when the football game is on. It’s time to stop believing the lies of the mind and crack on with reaching your weight goals.


Even when not misused alcohol use on Paleo is obvious, I know you’re drinking. Just because I was not there at the party to slam that last Tequila, there are clues everywhere, and you try to explain them away as something else.


  • Signs You Cannot Hide:
  • Gynecomastia (man boobs!)
  • Growing midsection / inability to lose midsection
  • Muscle fatigue and injury during workouts
  • Painful periods
  • Inability to recover from common illness


And if you’re doing everything else EXCEPT eliminating alcohol, it’s pretty obvious what’s holding you back.  If you don’t believe me then please continue binging on the weekends and monitoring the size of your gynecomastia!


Why is every lifestyle change approached with an attitude that alcohol is the EXCEPTION?


Can some people drink now and then? Yes, in some cases they can and it won’t cause a back-slide. Does that mean you can? No you cannot, that is it. The End.


Here are some possible reasons why:


  • You have a toxic liver
  • You take medications for a medical illness
  • You have hormonal imbalances
  • You have a metabolic syndrome (overweight, insulin resistant)
  • You have candida/yeast overgrowth
  • You suffer gas, bloating, and indigestion…


In nearly all conversations we have, everyone who says yes to one or more of the above need to eliminate alcohol completely from their diets. That means you do not consume any alcohol: that means zero, not one, zero. Just to confirm that does not mean cutting back either, it means none, zilch, nada.


When can I drink alcohol on Paleo?


The James Bond franchise is fantasy, and part of that fantasy is Bond’s consumption of rich foods and strong alcohol. The reality of having an alcoholic drink and not slipping back is allowing your body the time it needs to heal first.


You want a tasty cocktail and you can have one, but why have it now when your body is healing? If you had a physical injury you would not train that part of your body until it was healed. If you have been a drinker for many years than you have done many years of damage and that will not be fixed inside two weeks before the next wedding, birthday party or holiday. Just accept that.


Whether your body needs to detoxify its system from chemical poisoning, medications, yeast overgrowth, or it needs ample nutritional sources to heal metabolic derangements, hormone imbalances, gastrointestinal disease or infection, toxic organs, parasites/fungus, inflammatory diseases or symptoms (cysts, fibromyalgia, autoimmune disease, eczema, etc.) or if you are recovering from a common illness, just because you have written alcohol off as an expense your body has not. Make this detox drink now if you need a boost.


You do know you are still physically paying for it right?


Drinking alcohol on Paleo is like electronic credit; you get the rewards but never physically see any cash leave your bank so it does not count! Pretend it did not happen.


A lot of people drink alcohol on Paleo occasionally without repercussion. This is likely because they’ve healed their body, can tolerate it, process it and safely eliminate it, because their bodies are not trying to fix a thousand other problems at the same time.


Remember alcohol is poison to your system, even in moderation. If you are insulin resistant, it’s probably the worst thing to consume because alcohol converts to sugar faster than actual sugar!


alcohol on paleo Imagine what is happening to your blood sugar then, and why you are hungry for a greasy food after a few drinks!



This is how your body processes alcohol:


CUTTING THE LINE:  Alcohol is absorbed quickly, it does not require digestion, the higher the alcohol content the faster it is metabolised – A couple beers to feel a buzz, or a 1/2 oz of tequila entering the blood stream and reaching the brain within 1 minute.


METABOLISM:  Because it doesn’t require digestion, and metabolises quickly, the body has to work harder to keep up.  This means that digestion of other nutrients, fats and proteins gets put to the side while the liver and stomach work to process the alcohol.

alcohol on paleo

So if you eat a large meal or binge whilst you are drinking then there is a 100% chance that all you eat will be stored as fat!

This will cause a striking incidence of blood sugar crashes leaving you going after more food, but the same thing will happen, causing a vicious cycle… and if you’re trying to lose weight, detox, or balance your hormones- be aware that just one drink will do the opposite of all that until you have addressed your issues and allowed your body to make a full recovery and heal.


That may be a couple months for some people, and others it may take up to two years, it will definitely be at the time of the next wedding, birthday party or holiday. Just accept that.



LIVER:  The liver can handle ½ ounce of alcohol each hour, which amounts to about one drink.

If more alcohol arrives than the liver can handle, the excess alcohol is sent out to other parts of your body, and just circulates until the liver is able to process it.

If your liver has been (or is being) highly taxed trying to defend your body and it needs to be detoxed and healed before you add beer pong back onto your weekend shenanigans.

Hormones: Consider the effect alcohol has on neurotransmitters, the pathways in which your brain receives information. Alcohol tends to elevate GABA and dopamine levels (that is what gives you the buzz). If you have imbalanced hormones and you drink regularly (say two to four drinks once a week) then you are taking a massive chance with your internal chemistry.

So you are carrying the extra mid-section weight, have a thyroid disease and/or difficultly losing weight, but still treating yourself to a quick drink…Then STOP! The booze will eventually slow down or stop the routine of neurotransmitters, which means your glands do not receive the message to produce the hormones your body so badly needs!


SLEEP The arguments that booze helps people sleep better are, well endless. The truth is alcohol suppresses muscle ‘alertness’ in the upper airways which causes night time breathing issues to worsen (snoring!)


A lot of people snore for the first time after alcohol consumption. Click To Tweet


The second trick alcohol pulls is reducing the amount of time it takes you to fall asleep (scrambled neurotransmitters) and it sends you into a longer deeper sleep during the first half of the sleep cycle, the Slow Wave Sleep. The wrong sleep at the wrong time! Then when we enter Rapid Eye Movement sleep which seems to be effected the most by alcohol.  So because we fall deeper into the SWS stages of sleep where our bodies physically repair and recoup, we think we’ve had an amazing night of sleep.


alcohol on Paleo

What we are unaware of is that the shortened REM sleep is damaging, because REM sleep is responsible for brain repair! If you consistently shorten your REM sleep, you are limiting your mental repair. This lack of repair during sleep leads to a deterioration of concentration, memory or at times loss of basic motor functions. Let’s not forget the short temper, stress and lack of tolerance for minimal issues. You sleep on booze, but your body is denied the energy that alcohol free sleep brings.


Eliminating alcohol is one of many factors in your body’s recovery. If you are not prepared to let go then you will never know the answer to that nagging question in your head, “could eliminating alcohol really be as good as they say?”


Your will succeed at your personal goals when you accept hard and universal truths. At times you need a stranger in an article to tell you, as their words can resonate deeper than a family member that we are used to shrugging off, or a friend who won’t speak up when you are relaxing together.


“If you are struggling with some goals such as weight loss, energy, vitality, and fertility, hormonal or whatever, then you need to put the bottle down.”

How Long Before Booze Creeps In To Your ‘NEW’ Diet?

1 Week
2 weeks
3 Weeks
4 Weeks
8 Weeks
12 Weeks
Please Specify:

Poll Maker

    **What are you long term goals?   **Can you let go of some of stupid stuff in the short term to make those goals happen?    Talk to us for an hour, it might be all you need, that final push from a stranger that allows you to dump the daft stuff, get off the bottle and back on track to make your breakthrough. – Hurry though as there are a limited number of people we can speak with each week, so grab a slot whilst they last, but please whatever you do next, stay dry, stay fit and remember you are not alone and if you want to easily fit into those skinny jeans you have to stop drinking alcohol for now, however hard you perceive that task to be.

Reveal The Lies of the Mind, to Breakthrough to Your Weight Loss Goals

lies of the mind

Reveal The Lies of the Mind, to Breakthrough to Your Weight Loss Goals

Need a quick fix to your weight and lifestyle problems, even if you’re not prepared to take responsibility for your actions? – Please continue to believe the lies of your mind and close this webpage, we cannot help you.


  • Are you looking for healthy options over gimmicks?
  • Are you open to different ways of looking at old problems?
  • Are you fed up of believing the lies your mind keeps telling you? -(I cannot lose weight, I’ll always be fat, the gym is for fit people)


Then we can help you.


The only way you will defeat your recurring weight problems is if you accept this one truth…you must never, ever go on a ‘diet’ again!




  • Do you want to gain control of your eating habits?
  • Do you want to be FULLY in control of your life?
  • Do you want to be able to breath in your skinny jeans?
  • Do you want to reduce your risk of weight related health issues?



You might call them your ‘eating pants’, or casuals, and at first those loose fitting clothes are a tonic at the end of a days work. Eventually your eating pants become the only clothes that fit you.  Sound familiar?


How many times do you open your wardrobe and look at the expensive garments you never wear? Perhaps you purchase clothes that are too small and call them ‘goal’ clothes. What if they could be your ‘reality’ clothes?


How many times have you said, “I’m going to lose weight for the wedding and fit into that…” Click To Tweet


When you fail to fit into those clothes you want to feel better… The best thing you can do is go and get a double cheeseburger with a five-dollar shake, right?


Lies of the mind-cheeseburger
“Erm, where are my large fries?”


  • What if you could comfort eat with different foods?
  • What if you could be shown a lifestyle plan that works?
  • How would your life improve if you could see that making a breakthrough starts with one simple action?


So what’s the difference between a lifestyle and diet?


You live a lifestyle permanently, you diet temporarily... Click To Tweet

After years of believing the lies of your mind, you play along thinking you will do something about your recurring weight issues, but ultimately you and your mind know that this is a charade.


If only you could make that breakthrough, get started, end the destructive spiral of thinking, and after only 3 weeks (of eating delicious foods) your ‘goal’ clothes are now your reality clothes…How amazing would you feel?



lies of the mind -happy#1
You can feel this way everyday, even when you are sad


After stuffing down empty promises with the cheeseburger and five-dollar shake, the next logical step is to analyse what’s amazing about you, then why you always fail (probably best to really give yourself a hard time here, that way the bag of cookies at nighttime will taste better)


  • I’m motivated
  • I earn great money
  • I work hard
  • I follow through on commitments
  • I respect others
  • I pay my bills on time
  • So why can I not BREAKTHROUGH & start to live how I want?


Out come the cookies…


lies of the mind -oreos
“One more won’t hurt”


  • I have a lack of energy (eats two cookies)
  • I am embarrassed about my size (two more cookies)
  • I never swam in the pool with my kids on vacation (four more cookies)
  • I’m intimidated to go to the gym and it’s too far away (finish the pack of cookies and drive twenty minutes to the shop to buy more junk food)
  • I spend more money on health care than I do on prevention and being healthy


lies of the mind





There is a better way to live your life, a way that ensures you eat the right foods at the right time. A way of life where you have the energy to do all the activities you want. A way of life where you are the first person to jump in the pool with you kids on vacation.


lies of the mind -winner
You are a winner, sometimes you just forget…


A way of life where you are guilt free, active, and have all the tools you need to maintain who you really are, not who you think you should be…

Let go of regret, put down failed diet attempts, BREAKTHROUGH and be you, because you are amazing…

Get started now and change your life forever…


Schedule a free one hour call with lifestyle experts Mark and Margie Burton of – Hurry as there is a limited number of people we can speak with, get a slot whilst they last


That’s it! That is all you need to do to make the breakthrough! Really? – Yes, the phone call is the breakthrough and if you miss out you’ll never know if this could have changed your life (hello cookies)

P.S. Photograph your food, yes, everything you eat take a picture; start to SEE what you are consuming. This is private to you and easy to do. You’ve made the breakthrough…


lies of the mind greedy eating
“The whole hog!”


P.P.S. Did you know the average size of a dinner plate has increased by 2 inches in the last 50 years? That doesn’t sound like much right? What if I told you, those 2 inches actually increase the surface area of the plate by 50%?

We are programed that a full plate is satisfying. Reduce the size of your plate and you’ll reduce the amount of food you’re eating without even thinking about it.


How big are your plates?


lies of the mind -plates