1. © machines 2015 Little Black Bikini The most beneficial Nutrition 90% of the time 5 Hours of exercise per week minimum E.g. 3 group PT sessions and a couple of walks out in the country 2 Group PT sessions, 2 home workouts, 1 hr swim, and a walk in the park Not so strict / treat meals 10% of the time Outcomes A strong nutritional foundation A supportive group environment Psychological tools to enforce your own compliance Eat lean protein with every meal Eat Vegetables with every meal Eat Healthy fats with every meal If fat loss is your goal, Only eat carbs after exercise * Only Consume zero calorie drinks ** * By Carbs we mean the stodgy kind like rice, potatoes etc.. You will get plenty of carbs throughout the day from Veg. This is NOT a no Carb diet. ** Beware of diet drinks loaded with artificial sweeteners that will actually prevent fat loss! We want hydrating drinks like water, green teas and other variations,

2. © machines 2015 Little Black Bikini Start the day the MACHINES way! Top 6 Breakfast meals to get your metabolism revving hard and your fat burning processes primed! 1)Scrambled eggs and greens 2)Machines Omelet 3)Supper shake 4)Protein Pancakes 5)Smoked salmon on grilled asparagus tips 6)Meat and nuts ;)

3. © machines 2015 Little Black Bikini The first thing you eat in the day partly determines which fuel mixture your body will use. The “popular” uk cereal which is predominantly sugars encourages the body to secrete hormones designed to deal with sugars. A body that is kept topped up on sugars has very little need to go to the effort of breaking down fats. A MEAL which is balanced with lean proteins, healthy fats and Low glycemic index Carbohydrates (from Vegetables) is a much stronger stimulus for the body to release fat burning hormones! Other benefits of eating a meal: Contains more essential vitamins Contains more essential minerals Protein helps with the repair and health of the body Fats are required for optimum hormonal balance Aids in satiety (you will feel fuller for longer) More stable blood sugar levels Helps lower bad cholesterol Helps manage blood pressure Helps normalise Blood Ph levels Helps strengthen the skeletal structure Improves cognitive function Allows for greater physical performance Cereals may give you the energy to survive, A meal will provide you with what’s essential to thrive!!

4. © machines 2015 We have billions of friendly bacteria living in our digestive tract. If you extracted all of the microbes that live in your body, you’d have over a quart of sludge. Each person’s bacterial flora may be as unique as fingerprints. Friendly bacteria help us digest our food and absorb nutrients effectively. In a sense, we don’t actually digest many components of our food — the bacteria digest it. The probiotic bacteria used in commercial products today are largely members of the genera Lactobacillus and Bifidobacterium.

5. © machines 2015 What do gut bacteria do? In our gut, good bacteria can displace bad bacteria and influence our overall health, metabolism, digestion, and body composition. Gut bacteria are involved in immunity and help to ensure our immune system doesn’t have an itchy trigger finger (think food sensitivities). Gut bacteria also: help synthesize B and K vitamins enhance gastrointestinal motility and function enhance digestion and nutrient absorption obstruct the growth of “bad bacteria” and other pathogens help metabolize other plant compounds/drugs produce short-chain fatty acids (SCFAs) and polyamines produce coagulation and growth factors produce cytokines (cell signaling molecules) help regulate intestinal mucus secretion and ultilisation help regulate blood flow to the viscera Some researchers even suggest that our bacteria are like an entirely distinct organ — a “microbe organ” that is nearly as big and important (if not more so) than the liver. Thus, given the extent of bacteria’s roles, and the importance of these good bacteria to proper physical functioning, it’s important for us to help keep a healthy bacterial environment. Probiotics can help replenish and nourish this internal supply of good bacteria. Adequate consumption of probiotics can help to eliminate abdominal pain, gas, bloating, reflux, allergies, nausea, food poisoning and vomiting. Probiotics may even alleviate irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and dermatitis. You guessed it – this means they are anti-inflammatory.

6. © machines 2015 What causes intestinal dysbiosis? While our intestinal bacteria are pretty tough little critters, their health can be compromised. The most common causes of poor gut health are: medication use, especially antibiotics stress (stress hormones may encourage bad bacteria growth) poor diet (e.g. sugar, preservatives, alcohol, processed foods, over-eating, inadequate fibre) Alcohol misuse (if you have ever been drunk, the bacteria in your gu aggressive medical therapies such as radiation or chemotherapy over-consumption of animal-based protein, especially highly processed (e.g. luncheon meats) poor gut motility (which can be caused by the above factors) One important feature of a healthy GI ecosystem is balance. When good bacteria flourish, bad bacteria and other micro-organisms such as yeasts and fungi are pushed out. And speaking of diet, if you eat animal foods, the gut health of the animal is important too. When animals used for meat/dairy consume pre- and probiotics, they have healthier guts and bodies.

7. © machines 2015 Probiotics are found in yogurt, buttermilk, kefir, sauerkraut, kimchi, and bacterially cultured cheese. Traditional methods of meat preservation (such as the curing of salami) also use fermentation of Lactobacilli to preserve the food, although arguably industrially produced cured meats no longer have health benefits. Benefits of fermentation Fermentation not only bumps up good bacteria but helps eliminate anti- nutrients. When Grains, seeds and tubers are soaked, sprouted and or fermented, we disable ani-nutrients. This is good, it means: The food is more digestible (think tempeh instead of soybeans or yogurt instead of milk) The food has more minerals (thanks to less phytates) The food has more protein (thanks to less protease inhibitors)

8. © machines 2015 Prebiotics Prebiotics help keep probiotics alive. We don’t digest prebiotics, which come mainly from oligosaccharides (complex starches), but probiotics love them. Inulin and fructo-oligosaccharides (FOS) are common prebiotics. You’ll get them from legumes, fruits and whole grains. They are abundant in the food supply (assuming you eat real food). Oh, another prebiotic is galacto-oligosaccharide (GOS), found in human breast milk.

9. © Machines 2015

10. Getting probiotics from food: If you are healthy, aim for 1-2 servings of probiotic rich foods each day (use the food source list above). If you’re hoping to prevent or alleviate a medical problem, you may need to increase the dose. Getting probiotics from supplements: Supplemental doses are typically expressed in billions of live organisms. Between 3 and 5 billion would be a starting dose. This could be increased to 10 billion if you are hoping to alleviate a specific health concern. Take with food/drink and use a reputable brand. Getting prebiotics from food: If you are healthy, aim for 2-3 servings of prebiotic rich foods each day (use the food source list above). Getting prebiotics from supplements: 2-4 grams of FOS per day can help to feed healthy gut bacteria and keep things balanced. Supplementing pre- and probiotics at the same time might be a good idea. Take note: You may actually feel worse before you feel better since bacteria release toxins. Immune-compromised individuals can develop infections from probiotic microbes – be cautious if you are taking immunosuppressive drugs, if you have AIDS, if you are receiving radiation or chemotherapy, and/or if you are in the hospital.

11. © Machines 2015 Last 2 weeks Eat 2-4 Compliant Breakfasts per week Eat 4-6 Compliant Breakfasts per week Do the Home workout at least once per week This Weeks Goals Try to consume 1-2 servings of probiotic rich foods each day Eat 2-4 Compliant Lunchtime meal Do the Home workout at least twice per week Next Weeks Goals Try to consume 1-2 servings of probiotic rich foods each day Eat 4-6 Compliant Lunchtime meal Do the Home workout at least twice per week Review the new video on portion sizes Post a couple of pictures of your meals to the MACHINES Page! ✓ ✓ ✓