You 8 week gut restorer. Say goodbye to bloating and discomfort and hello to know what YOU should eat for YOU
Do you suffer with bloating? Feel sluggish a lot of the time? Have irregular bowel movements and generally just feel rubbish after eating? All too often our gut health is a little off and can often hinder our weight loss efforts and although you may not be allergic to foods, your body can still have intolerances to certain ingredients. Unlike allergies these ingredients don't cause deathly consequences, but they can leave you with many symptoms including those listed above and your weight loss efforts are then scuppered. This programme aims to be a
This 8 week programme consists of two phases: The prep phase or elimination (4 weeks) and the prime phase or reintroduction (4 weeks) and will help YOU identify ingredients that don't agree with YOUR body. This is a truly unique and individualised approach to you personalising the best way to eat for your body. We give you all the tools, the recipes, how to and support to work through cutting ingredients and then reintroducing in a phased and controlled way to optimise success and leave your gut feeling healthy. Within one week you will feel better and the body will already start to lose the pounds. By week eight you feel like
This programme SHOULD NOT be used by those suffering with medical dietary requirements and this does not replace or act as a substitute for medical or dietary advice. We do not recommend following this programme is you suffer with Chrons, Diabetes, IBS, Diverticulitis or other nutritional related medical problems without first seeking medical clearance from your GP. If you would like to take a description of this programme to your doctor, please download here
I have been running this 8 week programme for gut health alongside my 8 weeks to weight loss programme at the studio since 2015. It works in perfect harmony along side the exercise programme, so if you're a beginner to exercise we recommend you purchase the 8 weeks to weight loss course - which includes this prep & prime programme free, but also incorporates some weekly exercise videos.
If you're already exercising regularly, but questioning why you're not losing weight, then this programme could be for you. Sometimes intolerances to certain ingredients can hinder our performance, scupper all our hard work and leave us feeling lacking in energy and bloated. It might be you're eating healthy, but one or two things don't agree with your gut and therefore, it's working hard to overcome this. There are many symptoms of food sensitivity and some are:
Step by Step walk through on how to prepare for success and give yourself the best chance of completing the programme including socialising and indulging
Template meal planner so you can work out your weekly meals, shopping lists and get the whole family in on your programme. Share the gut health love
No diet (no matter what they say) is 'THE ONE'. We are all individuals with individual needs regarding what to eat, how much and when.. and this is just the beginning. Unlike other diets, we don't pretend we have the solution, The prep & prime is just one (very big) step of an ongoing attempt to gain control of your nutrition in a healthy sustainable way. It does deliver results, but to maintain those results healthy eating habits along with a menu made up 80% of the food you found agreed with your gut are required.
This prep & prime programme has been a gut game changer for so many women and now it's your turn. Let's
Instant access to your 8 week prep & prime gut health course that includes what you'll eat and what you'll avoid
Handy infographics to print out and stick to your fridge or inside cupboards helping you stay on track at a glance
A guide to socialising successfully whilst on the prep & prime programme so you don't feel like a recluse for 8 weeks. You can eat with friends, partners and family!
Access to our secret facebook group so you can chat with other wellness warriors and share your success, bad days, recipe ideas and more
Lack of Energy
Burning in the stomach
8 weeks of Gust restoration for £47.99, that's just £6/week, but a lifetime of living without discomfort. Lifetime access to the programme
I just wish I'd found KT earlier
I joined FIT + FEELGOOD with the last stone to go to get back to my pre-pregnancy weight. I had tried every diet going and nothing was working. Within eight weeks, I had lost 16 pounds, even more inches but most of all I felt fantastic! The workouts are tough but it’s great to see the progress week-on-week. It’s not about the weight loss anymore but about being strong and fit. I only wish I had found KT earlier!
There was always so much support
After my first week of FIT + FEELGOOD I honestly didn’t think I could do another class. KT really put us through our paces and pushed us. I used muscles I didn’t know existed! The exercises were like nothing I’d ever done before, after the first 3-4 weeks I could really see the difference. The thing I really liked about the classes was that they were varied from week to week, if I was unable to do any of the exercises KT was great at showing me an alternative.
KT has changed my life
I had tried all the diets under the sun! Whether it was ‘counting syns’, liquid meals, green and red days, no carb, high carb, low carb, the list is endless. I saw F+F and thought I try another fad diet. How wrong was I? The programme teaches you all about nutrition and exercise and am happy to say that I am now nearly 2 stone lighter and have kept it off. Also, more importantly my BP has reduced from dangerously high to normal levels. It is an enjoyable and fun way to making lifelong changes.
Meeting KT has been life changing
Before joining FIT+FEELGOOD I was regularly rowing and using the cross trainer without achieving results. My aim was to tone up and lose a few pounds. I am over the moon that I have consistently lost and my total loss is over a stone. The classes have been fabulous for me and it has been so motivating to achieve weekly results. My eating habits have changed for the better but I still (over) drink and indulge! I am confident that I will maintain my new weight and shape. I can’t speak highly enough of SJS.
So short, but so sweet
I’ve only been training with KT for 7 weeks but feel totally transformed already! I started her 8 week ‘FIT+FEELGOOD’ programme and have lost both weight and body fat. She encourages you with emails on exercise and nutrition. KT really wants you to achieve your goal and this is something that I know I will continue to do with her and I feel fitter, healthier and happier than I have done in a long time!!
I want to stay at SJS FOREVER
Having never really trained or done any sort of consistent exercise before seeing KT I was pretty nervous for my first FIT+FEELGOOD session. The minute I walked into school that all changed. KT instantly made me feel like I could do it and from then until now (18 weeks in) that’s stayed the same. I struggled to do a push up on my knees when I started and now I can do nearly 40 seconds of PROPER push ups, plus I can plank for the full 40 seconds!!!
I didn't know what I was doing before
KT is always there to help 24/7 and is very encouraging. She pushes you but I always feel fantastic after her sessions. She is a refreshing change to trainers that I have had in the past and has a fantastic approach towards the world of fitness and her Clients. She actually makes it all make sense!
KT has changed my view of food!
I always swore every year that I would do something about my weight for my birthday and each year I failed. In 2015 I decided enough was enough, joined FIT+FEELGOOD and feel fabulous for it. Katie’s knowledge and guidance is invaluable and her enthusiasm is infectious. 16 weeks on I am now much stronger, more confident in my body’s abilities and considering sports and events that previously I would have shied away from.
I've never been someone to workout
I have been following KT’s FIT+FEELGOOD plan for the last 6 weeks and it has changed my whole outlook on fitness & healthy eating, I look forward to our workouts each week and she has given me my confidence back and helped me where many others have failed… I am now able to think healthy which makes me feel amazing Thank you KT
Amazing direct focus worked!
As someone who has never been on a diet (could never force myself into the effort of it) but with with a history of regular exercise …. sadly lapsed since I had my daughter 5 years ago, I expected that I would struggle with the diet aspect and find the exercise more achievable. I have now lost a stone and feel a lot better for it. Skinny Jeans School gave me the kick up the bum I needed and has taught me to be more aware of what I am eating. I am continuing with the diet – albeit a less strict version and have joined the gym
I can't recommend KT enough
Working with KT Chaloner on my fitness has been an amazing experience for me. I’ve started with her over a year ago. At the time I was unconfident with exercise and I just didn’t know where to start, luckily I found KT. She has been nothing but encouraging and supportive of all aspects of my well-being not just my fitness. I have increased my fitness massively, lost over 5 % body fat and have lost just over a Stone in weight and managed to keep it off. I feel more toned and stronger than ever and that’s all down to KT.
Eat foods high in fibre can really give your gut a boost!
Bifidobacteria are considered beneficial bacteria, as they can help prevent gut inflammation and enhance gut health. And you guessed it... fruit and vegetables can help increase Bifidobacteria... especially: Apples, Artichokes and Blueberries, but don't stop there. Other great high fibre foods are:
This delight isn't for everyone, but you have to try it to know! The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include:
... Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health
A simple swap from white to wholegrain can make a world of difference, but slip right into your life very easily. Swapping white bread for wholegrain, white rice to brown and white pasta for brown can be a really quick fix. My all time favourite and go to meal for is Chicken, Broccoli and wholemeal pasta! I usually add some:
You can find simple and great recipes like this on the blog