The Kick Start Fat Loss™ High Wycombe Blog

25th July 2013

10 reasons you should be putting Kale in your Diet

Along with broccoli, kale is a giant within the vegetable family

So why is kale so great?

 1. Kale is full of carotenoids and flavonoids; these protect our cells from free radicals that cause oxidative stress.

 2. Kale contains Sulphorane. Sulphorane encourages the liver to produce enzymes that detoxify cancer causing chemicals, especially those connected to chemically-induced breast cancer and colon cancer.

 3. Kale contains kaempferol and quercitin, to name just of the above flavonoids. These are special are they have been shown to specifically fight against the formation of cancerous cells.

 4. Kale contains vitamin C. Just one cup of kale provides you with 88.8% or your RDA of Vitamin C. Vitamin C is a water-soluble antioxidant. It disarms free radicals and prevents damage to the inside and outside of cells, along with boosting immunity, improving skin collagen, and the absorption of iron.

 5. Kale contains calcium; this is needed to make healthy bones and helps reduce osteoporosis.

 6. It is packed with Iron – more Iron per calorie than beef.

 7. It contains Fibre – a macronutrient but essential to our diet. The fibre in kale will help aid digestion and keeps you full after a meal.

 8. It is mineral rich – Kale contains phosphorus, manganese, sodium, copper and potassium which are essential in human nutrition.

 9. It is a member of Brassica family – The Brassica family includes kale, cauliflower, collard greens and broccoli. They are known to be anti-cancerous and they contain glucosinolates.

 10. It provides omega-3 – These essential fatty acids help reduce inflammation throughout the body and boost brain function.

Boiled Kale can be a bit, well, dull!  So to make tasty crispy kale, simply place shredded kale in to a high sided baking tray, toss in olive oil or coconut oil, sprinkle with sea salt and bake in the oven for around 10 minutes, checking and turning every couple of minutes, until it is crispy. Enjoy!


17th July 2013

Exercising in the heat

Well, we have had a heatwave hit us AT LAST!  Although us brits are never happy – we complain that it’s too cold, and now it’s too hot all of a sudden!

Now I for one am not complaining – I love this warm weather we are having, and long may it last I say – although just one (OK, 2!) complaints from me – it is too hot to sleep and it is too hot for clients to come for classes (well, so they say!! ;o) )

Now hand on heart, I can fully understand why people don’t want to come out and exercise in this weather – it does make you feel sleepy and lethargic and not want to do anything.  But at the same time it’s the time of the year when most people want and need to exercise – because all of a sudden the skimpy summer clothes are out and more flesh is on show!

Also, if you stop exercising over the summer months, it’s easy to get out of the habit and makes it harder to start again come the autumn months (after going on those all inclusive holidays, indulging in one too many ice creams and cocktails!)

So, even if it is harder and you don’t feel like it, here are some tips to keep the exercise going over the summer months:

1)      If you attend classes, try and keep up with your routine as once you get out of it it is harder to get back in to it.  If you are going to classes and it’s going to be hot (like in most of our halls!) then take plenty of water with you, and pace yourself a little bit more and ease off a little bit if you feel tired or too hot.

2)      If you are finding it too hot, try and exercise at a different time of day, early morning when it’s a bit cooler, or later on in the evening when it has cooled down.  That way you can still get your workout done but can avoid the hottest part of the day.

3)      If you are exercising outside make sure you apply suncream – even if it is early morning or evening, if the sun is out, you can still get the affects of the sun.

4)      Try and avoid exercising during the hottest part of the day ie midday and lunchtime times

5)      If you can’t get to classes, then doing just 4 minutes exercise at home is better than nothing – as long as it’s the right kind of exercise – HIIT workouts are great for keeping fit and helping to keep weight in check, so doing 4 minutes of body weight intervals can actually be better than doing a long run or workout in the gym.  You can also do these when you go on holiday quite easily :o )

6)      Just think of all those extra calories you’ll be burning off working out in the heat too :o )

Enjoy the heatwave while it lasts – as I’m sure we will all soon be moaning that it is too wet, too cold, too dark and wishing we had the summer months back :o )

Alice Ramcharran

Pyramid Health and Fitness Ltd


20th June 2013

So, did anyone see Watchdog last night – and the feature about sugar?

They were basically demonstrating how sugar is in EVERYTHING – savoury foods, fruit smoothies, so called ‘diet’ foods – you name it, it is in there!  And actually how bad it is for you, especially if you are waging the war against weight and fat loss!

One of the things you may have been surprised about, that in a so called healthy fruit smoothie (and a very small one at that!) there was more sugar than in 3 and a half donuts!  Now, this doesnt’ mean that we should all rush out and eat donuts instead, but you should be aware of what you are taking in.  Now, we are all told that fruit is healthy and we should be eating loads of it every day  – and yes it is, but it’s also worth being aware that fruit contains sugar – albeit naturally occuring – so if you are looking to lose weight and fat, then it’s really best to cut down on fruit (and therefore sugar) and when you do eat it, look at mixing it with some protein such as a handful of nuts.  And be aware of how much you are eating.

The other surprise might have been that there is a really high sugar content in breakfast cereals (although this has been well publicised in recent years) and even savoury ready meals!

Something i’ve been saying for years – sugar is hidden in things, it makes it taste better, it increases shelf life, but at what cost to our health?  And is it any wonder we are a nation of sugar addicts?

That’s why we promote natural, healthy food at Kick Start Fat Loss™ – so you know exactly what is in it, that there is no added sugar, and that it is good for you.

We’d love to know if you saw the program and what your thoughts were so please feel free to leave us a comment.

Until the next time



Welcome to our Blog page – we shall be adding info and updates here so keep checking back!

Calling on local shops to take on the Supermarkets

Local grocers and butchers are being urged to get involved with their local Kick Start Fat Loss group to help improve the eating habits of the people living in High Wycombe.

The health and fitness company is teaming up with as many local butchers, grocers, organic produce suppliers, and fishmongers as possible to get local residents eating great, healthy, locally produced food which is also going to give the local economy a much needed boost.


High Wycombe KSFL team leader Alice Ramcharran is hoping that in wake of the recent horse burger scandal people will be more motivated than ever to know not only where the food they buy comes from but also what’s in it.


Alice says; “I can’t emphasise enough how important it is to get people using local resources with fresh produce instead of filling their trolleys with two for one offers at the supermarket,”


“Processed food is full of chemicals and sugars and some of the so-called meat products can contain parts of the animal you wouldn’t dream of eating like eyelids, ears and lips. I think what the recent horse burger scandal shows us is that even some supermarkets can’t control what we’re eating.”


“If local butchers, green grocers and farm shops can work together we can get everyone in our neighbourhood cooking from scratch using locally-sourced produce away from the frozen food section.”


“KSFL is all about eating healthy and exercising regularly and the great thing is, living that kind of lifestyle also equals weight loss.”


If you would like your business to be involved contact [insert name] on [insert number] or






Kick Start Fat Loss is the brainchild of the UK’s leading health and fitness presenter and guru Rachel Holmes.


KSFL started out as an online product back in 2007 and now she’s launched it nationwide with 35 branches opening up and down the country.


Rachel is passionate that KSFL is a real part of the community and part of that is reinforced by her team leaders who operate nationwide.







Contact Number  07500 772146


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