See you over there!

Chris

Apparently Calorie Counting doesn’t work…according to Weight Watchers. Calorie Counting has been the basis behind their programme since its inception in 1997. So just the 14 years to realise this then!

Here is a link to the article.

Weight Watcher Article

If you want to stop having to try every new FAD diet that comes out, stop shelling out £££’s to companies like Weight Watchers and Slimming World and finally get the body you want, it is really quite simple to achieve. Eat clean, un-processed, natural foods and exercise regularly.

Ok, so it take a bit more planning than that. If it was that simple, no-one would be overweight. You need to have structure in place, an eating plan to follow and a planned exercise programme. You also need the motivation and support of someone who cares about your wellbeing and the accountability to keep you on track and stop you falling off the wagon. However, once you have the concept licked it is very easy to stick to a follow.

Why is that? Because once you realise the amazing effect that it is having on your health, lifestyle and wellbeing, it will become second nature to carry on following the new lifestyle that you lead.

So how do you get started on this new lifestyle? …it’s time for Plan B!

Click below to find out more and sign up for a FREE Taster Week. You have NOTHING to lose by trying it out…apart from lbs and inches!!

Plan B Fitness Camps

I was privileged and really excited this week to be asked to do an interview by the UK’s leading fat loss expert- Paul Mort of thefitnesscamp.co.uk .
Paul tours the UK and Europe teaching Personal Trainers and fitness instructors how to get great results and he’s personally mentored me.
Here is some of the interview we did:

PM:
So Chris, can you tell us a little bit about how you got into the business of Fitness Camps and a little about your journey. I know you haven’t always been this industry.

CH:
You’re right, I have got here the long way around! I have always been passionate about sport, health and fitness, and planned to do s Sports Science Degree. However, when I was 18 I broke my ankle playing rugby (I still have two screws in my ankle today!). Because of this I was unable to do the practical assessment of my A Level in Physical Education, which meant I couldn’t get on to a Sports Science Degree. I ended up doing a degree in Business Studies and through this fell into the Banking Industry. With a plan to make millions, I took a job at Merrill Lynch. I ended up working in the Industry for 7 years, but gradually started morphing into a stereotypical ‘wanker banker’!! I always knew that this wasn’t the life for me and tried to justify it by doing crazy sporting events outside of work to make me feel better! Some of them include cycling 500 miles in 5 days through China, repeating the 500 miles in 5 days two years later, but this time in Vietnam. Completing a 24 hour Cycling and Walking Event in the Highlands of Scotland, took up triathlons, and in 2009 completed UK Ironman (2.4 mile Swim, 112 mile Ride and a 26.2 mile Run)! Despite all of this, as I approached the dreaded 30 years old milestone, I just couldn’t live the ‘Banker Lie’ any longer, and after being made redundant for the second time, I decided I had had enough and walked away from the Industry. It was then time to following my passion and share my love of health and fitness with everyone else. My mission now is to have a hugely positive impact on the health and fitness of everyone I come into contact with. A year after I walked away for Banking, and after months of training and education, I resurfaced as Plan B Personal Training. I have now launched Plan B Fitness Camps, which is Group Personal Training (but at a fraction of the cost of 1:21 Personal Training).

Why Plan B? Well, it is my Plan B, and if you look around society today, Plan A is clearly not working… It is time for Plan B!

PM: Wow, I love that story! Now let’s get into the meat of the interview. What would you say are the 3 MOST IMPORTANT things when it comes to losing body fat?

CH:
Nutrition accounts for 70% of how much fat you will lose. FACT. You cannot out train a bad diet. Everyone in the Fitness Industry knows this (well they should do!), so why do gyms completely overlook this? When you join a gym, you are given ZERO guidance on nutrition and what’s even worse is that as you walk out of most gyms you are confronted with a vending machine selling chocolate bars, crisps and coke! It is a complete disgrace!
The right type of exercise is vital for fat loss. People often over-look resistance training and metabolic training, which is key for effective fat burning. The combination of the correct diet and a correctly prescribed exercise programme is essential if you are going to get amazing fat loss results.

Thirdly, an absolutely essential factor in getting results is following a periodised, progressive plan. Or in fact in most peoples case, just having ANY PLAN at all! You wouldn’t try to build a house with no plans, so why do people think that going to the gym sporadically and aimlessly doing a few squats then a few bicep curls, then 10 minutes on the treadmill, and 10 minutes on the reclined bike is going to work?!

PM: Great stuff. So what would you say are the 3 BIGGEST MISTAKES you’re seeing people making?

CH:
Far too many people think that doing just cardio work will burn fat. So many people just aimlessly shuffle along on a treadmill reading Grazia Magazine! You would have to do that for HOURS and HOURS at a time before you started to burn fat!
Secondly, going back to not having a plan. Too many people ‘toe dip’, go a few times, with no idea what they are doing, don’t see any results (not unsurprisingly!) and then give up.

The alterative to this that I see is people having a plan, but doing the same workout over and over again – which will never lead to results! The programme has to be progressive and be adapted as your fitness improves.

Another massive mistake is people going on every new (fad) diet that a celebrity endorses, leading to yo-yo dieting, and ending up fatter than when they started. When will they learn that ‘diets’ like Weight Watcher, Lighter Life, Slimming World etc. are never the solution to long term health and fitness. Just out of interest, have you seen the woman that owns Lighter Life? She is massively overweight and her BMI makes her Obese! (picture of Jackie Cox – Lighter Life Founder is below!)

PM:
You know, I see those all the time too and it makes me a little sad. So what would you say to motivate someone to finally get into great shape, even if they’ve tried everything?

CH:
Put aside any preconceptions you had about health, fitness and exercise. Stop listening to the media and celebrities that have no qualifications to tell you what is good for you and get some professional advice about creating a plan to follow. Commit TOTALLY to following this plan. No If’s, No But’s. No Excuses.
Set yourself some goals. From my experience, the best goal to set yourself is to pick an item of clothing such as a pair of jeans you want to get into (but currently can’t), get them out of your wardrobe and hang them on the outside of the door. Every time you wake up and see it, it will be a day closer to getting back into them. If you have a party or a wedding coming up, do the same with the dress you want to wear.

Another motivational tool we use at Fitness Camp is take (or chose a recent) picture of yourself (one that you are not happy with yourself in), put in three places: 1. In your purse, 2. In your car, and 3. On your bath room mirror – every time you see it you will remember why you are doing the exercise and following the eating plan.

PM: I’ve heard A LOT about your Fitness Camps, can you tell me a little bit more about them and the training and nutrition plan that seems to be getting superb results?

CH:
Plan B Fitness Camps are NOT just a workout programme, they is so much more than that. Plan B Fitness Camps use The M.E.N.D. Fitness and Fat Loss System to achieve the OUTSTANDING results that it does month after month. Plan B Fitness Camps include exercise, nutrition, accountability and education. It is ALL of these factors together that makes the system work. If you don’t focus on each aspect of the system, you will not get the best results that you can.
The training sessions focus on the ‘After Burn’. The technical term for this is Exercise Post Oxygen Consumption (EPOC). This basically means that all of the exercises we do and the structure of the workouts are designed to burn calories during AND after the workout. This ‘After Burn’ effect lasts for and keeps your metabolism elevated for up to 48 hours after you’ve finished the session. This is why members of Plan B Fitness Camps see amazing results month after month. They burn calories whilst they are sleeping!

The M.E.N.D. System Nutritional Plan is based on the Dax Moy Elimination diet and the three main principles are: REMOVE, REPLENISH & REINFORCE.
Remove certain things from your diet to allow the body to start healing and repairing itself.

Replenish your body’s stores of vital macro and micro nutrients by eating only whole foods in their natural state so that your body can begin the ‘rebuild’ of cells, organs and systems.

Reinforce the removal of bad foods and the replenishment with good foods through using supplements. Supplements are essential for all around health and wellbeing, as well as fat loss.

When you sign up for Plan B Fitness Camps, you get the 50 page Nutritional Manual, detailing the full nutritional plan, 7 day meal plans, loads of Plan B compliant recipes, shopping lists, a supermarket shopping guide, food diary templates, and also a measuring guide. You also get a tape measure thrown in so there are no excuses!

Your V.I.P. membership also include the support, motivation and accountability of your instructor, and a one hour goal setting consultation to ensure you stay on track to achieve your goals.

PM: Sounds amazing, in fact a lot of the principles make complete sense. So where can people find out more about you?

CH:
All of the information is on the website www.planbfitnesscamps.com, and if they would like to find out more or have any questions they can call, text or email me on 07979 967297.

Plan B Fitness Camps offer a FREE Taster Week, so everyone can come along and experience The M.E.N.D. Fitness and Fat Loss System first hand, and the full camps come with a Money Back Guarantee. If they don’t love the camps and do not get amazing results, then they can have their money back. No questions asked, No hard feelings.

There really is NO reason not to come and experience Plan B Fitness Camps, it is the ONLY totally RISK FREE solution to their Fitness and Fat Loss goals.

www.planbfitnesscamps.com

So how have you done? How many times have you put those trainers on in anger and hit the road and taken a class in the last month?

Twice? Maybe three times? Ok, lets be honest you haven’t actually been since your induction with Diago (with the MASSIVE biceps) have you?

Now is that because you just couldn’t be bothered or because you have no idea what to do when you get there, and we all know it’s a bit embarrassing aimlessly walking around looking at those machines thinking ‘Did Diago show me that one? Maybe I’ll ask him…where is he? Oh, there he is, chatting up that skinny bitch on the treadmill…again’.

Do you know what the MOST annoying thing is about realising that you only went to the gym twice (I’m being generous now!) last month…it cost you about £35 each time you went! You could have had a Personal Training Session for that price. Actually…what is EVEN MORE ANNOYING is that the gym took February’s direct debit payment out of your account last week. Bollocks…that’s another £70 totally wasted that you could have spent on a pair of new shoes.

So how much weight have you lost since the beginning of January? How many inches around your waist have your ditched?

Not sure? Yep, I agree, how are you supposed to know when you don’t even know what your stats were the beginning of the year?

So in theory that means you could actually be bigger now than you were at the start of the year couldn’t you? Ok ok, I hear you… there is no way you are! But you can’t actually prove to me you’re not can you? Hmmm…so you’re not so sure that you aren’t actually bigger now are you!

How many pieces of fruit did you eat last week? You had an apple didn’t you? Maybe there was a satsuma in there as well? Or was that the week before…? Who knows? But you can remember for certain that you had that hideous 2am pizza on Saturday night can’t you!!!

So, you’re probably getting a bit pissed off with me now! Bad luck, I am afraid the truth hurts. You are just gonna have to suck it up and accept that I am right on this.

So let me tell you a story…

I often get asked why some people get results and some people just don’t. Well, in my experience WINNERS are simply prepared to do what losers are not.

Or put another way… Your results will DIRECTLY correlate with how well you can execute and stick to a plan, and how much you REALLY want to lose weight/tone up/get fitter/run a 5km…

Let’s compare a few scenarios between Michelle and Mary, and you can make your mind up who gets MASSIVE results…

Michelle will get up on a Monday and every other day during the week at 5:30am and bust her ass at her training session, knowing that her exercise will be done and dusted for the day before every one else hears their alarm clock. (There are 9:30am Camps as well!)

Mary tells herself she’s is always too tired to get up that early and will probably go to the gym later this week at some point. We both know that it’ll be Friday afternoon before she knows it.

Michelle will follow the ‘plan’ to the letter.

Mary say’s it’s too ‘extreme’ despite the nutritional side of it including unlimited amounts of ‘clean’ foods. And, she likes bread so is going to do slimming world instead – despite this being the fifth ‘weight loss’ plan she has tried in a row and is now fatter that she’s ever been.

Michelle keeps a food diary and hands it in to her instructor every week, as she knows that this level of accountability is one of the best ways to achieve success and stay on track.

Mary hasn’t got time to write down what she eats but manages to do at least a couple of hours on Facebook every day.

Michelle plans all of her meals in advance.

Mary is ‘way too busy’ for this, despite having time to watch TV for 2 hours every night and ends up grabbing a sandwich for lunch instead as that’s ‘all they had left’.

Michelle makes sure gets at least 3 litres of water in every day as she knows her body won’t give up fat if it’s dehydrated.

Mary ‘doesn’t like water’ and has a couple of diet cokes instead despite a ton of proof proving they make you fat and unhealthy.

Michelle gives up weight gaining and health damaging popular breakfast cereals in the morning and goes for a MEGA energising porridge with fresh fruit and mixed seeds and nuts instead… and is bursting with energy by the afternoon.

Mary shoots for ‘Special K’ with milk, as eating fresh, natural unprocessed food for breakfast ‘isn’t for her’. (Getting fat must be then?!). At 2:45pm, Mary can feel that daily afternoon lull coming on again and grabs a chocolate bar and another coke from the vending machine to stop her face planting the keyboard.

Michelle attacks every last rep at the workout, knowing that every rep she does is taking her closer to her goal.

Mary gives up very easily when she’s at the gym because she doesn’t really have a clue what she is doing and isn’t following a structured progressive programme…that is when she can bother her ass to go to the gym.

Michelle treats herself to a couple of glasses of wine a month on special occasions because her trainer told her that booze is converted into body fat very easily.

Mary “only has a couple (?!?!) of glasses of wine every Friday and Saturday night…and a few in the evenings during the week as well.

Michelle takes her supplements without fail as directed in the Plan B Nutritional Manual knowing there are essential for blitzing body fat.

Mary says she wouldn’t be able to afford supplements, but spends twice as much on sugar laden cereal bars every week.

Michelle isn’t sure if she can eat Olives, so she texts her instructor who tells her they are a great snack choice.

Mary thinks Olives might be high in fat, so leaves them on the shelf, but grabs that Cadbury’s Cream Egg next to the till when she is waiting to pay as she knows she will be peckish later.

One of Mary’s favourite sayings is ‘you only live once’. Michelle agrees but wonders why would I want to spend the rest of my life unhealthy, constantly tired and overweight and deep down…unhappy?

I could go on and on with this scenario but I’m sure you get the gist of it now! It really pains me to see people getting frustrated with their lack of weight loss and equally their lack of effort in doing anything about it.

But it’s as simple as this: The more EXCUSES you make, the less results you’ll get. The less excuses you make, the more results you’ll see.

So what is the point of telling you this ‘story’… because MICHELLE is a real person…

Michelle is just coming to the end of the January Fitness Camp (Twickenham) that she committed to completing at the beginning of the year. She is already signed up for the Feb Camp starting next week.

By the end of this week Michelle will have worked out 15 times this year already. She has completed four weekly food diaries and measured her stats 4 times.

Here are her results since she started following The Plan B ‘M.E.N.D.’ Fitness and Fat Loss System.

Weight Loss: 21lbs (1.5 stone)

Tale of the tape: 24 centimetres (just under 10 inches)

Here is Michelle’s testimonial:

“I have been on every diet, joined every gym and have been a successful yo-yo dieter for most of my adult life. This changed when I decided to join Plan B Fitness Camps and met the hugely inspiring Chris Hipsey. Since I started following the exercise and eating plan, not only do I feel better than I’ve felt in many years, I feel in total control. Don’t get me wrong I find it tough and have to work hard at it, but with a constant stream of support and motivation from Chris I know my goals are achievable. My results speak for themselves.”

Michelle is 33 years old and is a full time nanny to three children. Michelle is a WINNER. She is willing to do what it takes to achieve her goals.

At the end of the day, you either have a RESULT or an EXCUSE. You can’t have both.

If you’re truly sick and tired of being sick, tired and FED UP of hearing yourself making the SAME OLD excuses about why you can’t get in shape then ask yourself the following question: “What am I willing to do to get the body I want?”

• If your plan requires you to cut wheat from your diet… DO IT.
• If your plan requires you to train 3 times a week at 6am… DO IT.
• If your plan asks you to eat things that require preparing and cooking from scratch the night before…DO IT.
• If you’re plan requires you to do a Squat/Press Up Combo until your instructor tells you to stop…DO IT.

If you aren’t willing to do what’s required then I’m afraid you’re doomed for failure.

So….what are you willing to do? Get awesome results or make another pathetic excuse?

Plan B Fitness Camps FREE Taster Week starts Monday 14th February (at all locations and times). It is the TOTALLY RISK FREE solution to taking the first step on your journey to being the person you really want to be.

On Plan B Fitness Camps, you are not alone as you are in the gym. The workouts sessions are planned for you, the nutritional plan takes the guessing out of preparing your meals with its 7 day meal plan, recipes, shopping list and food diaries all included. The camaraderie of training with your group is huge. There is something amazing that happens when you are all striving for the same goal. Are you going to let down your team by not turning up…of course you’re not! Are you going to be the only one that didn’t hand in your food diary and measurements this week? Just in case you are about to tell me you don’t have a tape measure…don’t panic, there is one in your welcome pack!

Go on over to the website www.planbfitnesscamps.com now. Choose your location and time and sign up for the FREE Taster Week on the right hand side of the page. Within hours, you will have your FREE Taster Week Pack including the basic nutritional plan, some recipes that comply with the eating plan, a shopping list so you can hit the supermarket and buy all the right foods that you will need for your taster week. You’ll also get a food diary template and the measuring instruction booklet so you can start being accountable right away. Who cares what the numbers are, they aren’t going to be that for long!

…What are you waiting for? It’s time for Plan B.

P.S. If you want to speak to Michelle you can. She is happy to tell you about her experience first hand. Call me on 07979 967297 and I’ll put you in touch.

P.P.S. If you are thinking you’ll do it next month because half term is coming up? Don’t worry about it. February is going to be a special FIVE Week Camp to counter-act this. If you are not going away, then it is BONUS time. You get five weeks for the price of four! Oh, and there probably wont be spaces left on the March camp either.

P.P.P.S. If you have an injury and are a bit concerned about exercising, do not panic. Gemma, who runs the Richmond Camp is doing a Masters in Sports and Rehabilitation Science and runs her own Sports Massage Company. We can fix you up as well!

P.P.P.P.S If you think that Plan B Instructors might be able to talk the talk, but not really know what it is like to be overweight and the struggles to lose it and keep it off. Well, Vicky who runs the Walton On Thames Camp used to be SIX stone heavier…She DOES know what it takes. She is happy to talk to anyone at anytime. Call me to put you in touch.

P.P.P.P.P.S I am extending the January Charity Fundraising Challenge to the February Camps as well. Plan B has pledged to donate a £ for every lbs lost during January (and now February) by members of all the camps to the charity Princess Alice Hospice in Esher. The Princess Alice Hospice in an amazing place that cared for my dad is his final weeks before he passed away. I am hugely passionate about you guys getting fit and losing weight and I am also hugely passionate about the work the nurses and other staff at the Princess Alice Hospice do for the local community, so this is my way of thanking the Hospice and giving you guys some extra motivation to achieve your goals.

Be Different. Be Better.

“Don’t Count the Days, Make the Days Count” Muhammad Ali

MacMillan Cancer Support is a charity very close to my heart, so Annie Deadman and I decided to join forces for a fun, Halloween themed workout! We had everyone during the one hour session doing pumpkin push ups, swings, burpees and ended the session with some pumpkin sprints. Pumpkins are of course synonymous with Halloween but they are great for training with due to their size and weight. They also have fantastic nutritional value’!

As the fitness campers finished the session they each received a pumpkin recipe book which included; scary pumpkin soup, terrifying pumpkin and coconut tart and a howling pumpkin risotto. These recipes are available on request!

The ‘pumpkin’ fitness sesion was a great success and we are delighted to have supported MacMillan Cancer Support. We shall be joining forces again to deliver more special edition sessions in the coming months including the ‘Great Selection Box Amnesty’ in January’.

Check out the video of the session here:

Plan B Fitness Camps is a brand new concept of health and fitness training that will revolutionise the way you think about exercise and nutrition. The system I use – ‘The M.E.N.D. Fitness and Fat Loss System’ – is the result of two years of research and practice to create the ultimate way for you to lose inches, tone up and get amazingly fit. This is the system I have been using with my 1-2-1 Personal Training clients and I have also been trialing the system in a group environment (to perfect it) over the summer with overwhelming results.

In August, 16 women lost 101lbs (7 stone) in three weeks and are continuing to lose the inches and tone up. In October 16 people (14 women & 2 men) lost a massive 69lbs (5 stone) in the first week alone.

I am so confident in the system, that I am offering a Money Back Guarantee. If you do not love the camps and are not thrilled with the results, I will give you your money back – every single penny. No questions asked, No hard feelings. What have you got to lose…apart from lbs?!

I am launching the first Plan B Fitness Camp in Twickenham on the 8th November, at the The Twickenham Stoop, home to the world famous Premiership Rugby Team – Harlequins RFC.

The Fitness Camps run on a monthly basis and include 12 fat blitzing workouts, the Plan B Nutritional Manual (that is so easy to follow!) and unlimited phone, text and email support from me.

No other Gym Chain, Group Exercise Class, Dance Class or any other exercise ‘regime’ offers the accountability or guaranteed results that Plan B Fitness Camps does. Please visit www.planbfitnesscamps.com for all of the information.

Do you want to drop a clothes size before that Christmas Party? Give me 28 days…and I’ll give you a better body…Guaranteed.

Be Different. Be Better.

FitKick is a joint venture between myself and Annie Deadman (another leading Personal Trainer in South West London) and is a three week intensive and extremely effective exercise and nutrition programme designed to produce great results and is fantastic value for money. The system used in this programme is exactly the same as systems we have used time and time again with our 1-2-1 Clients. FitKick is Personal Training at a fraction of the cost and is designed to give your weight loss and fitness goals the kick start they deserve.

Visit www.fitkick.co.uk for all of the details. The next programme starts on the 4th October and is filling up fast.

Tempted? Don’t take my word for it, read all of the testimonials on the website to hear how much the summer pilot group loved being part of South West London’s newest Group Exercise Programme…

The summer pilot group (15 women and men) lost a combined total of 101lbs (over 7st) in just three weeks and are all continuing to lose more weight through the new exercise and nutritional habits they have adopted.

Get in touch with any questions, or just take the plunge and sign up today to secure one of the final places available. You will not regret it…I promise!

Be Different. Be Better.

As a group (of 15), they have collectively lost a huge 81lbs in two weeks!! That’s 5st 11lbs! Two ladies have lost 9lbs each! The other fantastic results we are seeing is with the tape measure… Everyone who has measured themselves this week has lost size. We’ve had two inch reductions in waist sizes, and inches on thighs and arms as well!

One week to go, I cannot wait to do the rest of the sessions this week and have the final weigh in on Friday, it is going to be massive!!

Well done guys, keep up the amazing work!!

A special mention for Lottie as well, who has done the Double Double! Boot Camp Monday AM and Boxing For Fitness Monday PM…Two weeks in a row! Lottie I salute you, you are a legend! She told me on Monday night that she cannot stop eating! She is eating much more than she used to eat, BUT…it is all health unprocessed, natural foods – following the nutritional plan guidelines, and she is losing weight every week on it! The moral of the story: Eat healthily and move your butt!

www.planbpt.com

We had our first weigh in on Monday morning. Some nervous looking people shuffled into the room, but they needn’t have been. Everyone had lost weight, the most being 6lbs (nearly half a stone) by a couple of people. Everyone else was between 2lbs-4lbs, which is an awesome start. Only one person was exactly the same weight, but a measure confirmed an 1cm reduction on waist size, which went down a storm!

The workout this morning was brutal!! Annie really put them through their paces, but the comments on our facebook page later in the day confirmed they secretly loved it! I’m taking the session on Friday morning and it’s going to be…a good old fashion circuit class!! 10 stations, 1 minute rounds, very little rest! Bring it on!!!

Keep up the good work team.

This morning was the best start to a week I have had in years… 16 amazing people turned up at 6am for the first ever Summer Fitness & Weight Loss Programme Workout! Many of them were facing up to their fears and many of their fears were confirmed when Annie unleashed a workout from hell! It was tough, it was intentionally tough. If there was a quick fix to fitness and weight loss, everybody would be doing it. Hopefully todays workout put the group members in the right frame of mind to move forward. This short, intense programme isn’t going to be a walk in the park, it is going to be hard work. Nothing worth having come easy. I was so proud of every single one of the group for taking themselves out of their comfort zone and not quitting when the going got tough. With this attituide, the whole group are going to acheive some amazing results!!

You are never ever going to be 100% ready to start something, but the only way to throw a bullseye is to throw the first dart! Too many people spend far too much time standing still and thinking about doing something and not enough time actually moving towards their target. I love the quote “A journey of a thousand miles begins with a single step.” by Lau-Tzu.

Sixteen brilliant people took a massive step this morning. What ever your goals are, its time to follow in their footsteps and also take yourself out of your comfort zone and start getting uncomfortable! My favourite quote of this mornings workout was “I’ve got grass in my pants…”!! Now that is getting uncomfortable!

Next workout Wednesday morning (28th July) @ 6am! I for one cannot wait!!

Summer Fitness and Weight Loss Programme is run by myself (Plan B Personal Training – www.planbpt.com) and Annie Deadman (annie@anniedeadman.com)