Transforming your body is hard.

Going to the gym is the easiest part, anyone can run or lift semi regularly.

What’s hard is eating right and continuing to do so.

Burning calories through daily movement to reduce body fat.

Calories in vs. Calories out.

That’s the regime and intention we all start out with. 

Most people these days know what to eat. The ‘How’ to eat is the confusing part with a huge lack of awareness and education still surrounding this area.

The reality of putting on weight is the more load we carry in our fronts, the harder movement gets.

The tougher it is to engage and suck in the stomach.

Here comes the knee part and the direct link between weight gain and knee pain.

You can mess with the gods but you can’t mess with your knees. 

This whole process starts with proper whole food. Food we call Fuel at Tenco.

There’s 10,080 minutes in a week.

Typically the average person works out aerobically three times a week at 45 minutes per session.

In total that’s 135 minutes. That’s just over 1% of actual time you are in the gym in a week. The other 99% you are sleeping and being active day to day. 99% out of the gym to 1% in the gym. 

This is why people who put hard graft into their fitness still struggle. The correct nutritional fuel element isn’t right in quality nor quantity.

You simply can’t have one without the other to see, maintain and progress a body transformation.

And by the way, you can’t outrun a fork.

TENCO MOVEMENT – NUTRITION

I offer a 3 week Nutrition training programme that’s catered to you.
We start at the beginning; you tell me your situation, and I listen.
You send me a photo of every meal you eat for 4 days. That helps me establish a baseline.
I build a bespoke plan tailored to your lifestyle and current exercise regime that’s influenced from the food journal you’ve completed.
We talk through the plan, and put it into action.
We check in regularly; I help you shop well, and provide the support whenever you need it.

How does it work?

It’s natural to have questions. Below, I’ve prepared a guide to the 3 week training that should give you the insight you need regarding the course structure, as well as a little bit about how I operate.

TENCO MOVEMENT – GUIDE TO 3 WEEK TRAINING

THIS IS A NEW START FOR THE REST OF YOUR LIFE. YOU ARE ABOUT TO DISCOVER A TRIED AND TESTED PROCESS ENJOYED BY MANY TENCO STUDENTS AROUND THE WORLD.

EVERYONE IS AT A DIFFERENT STAGE AND FOCUS WHEN THEY JOIN TENCO. FROM TOTALLY FED UP AND PAST BREAKING POINT TO SEASONED GYM USERS WHO REQUIRE A NEW POINT OF FOCUS, TO YOGA AND MOVEMENT PRACTITIONERS WHO DEMAND GREATER TOOLS AND SKILLS TO EAT, IN ORDER TO MOVE BETTER.

IF YOU DONT KNOW HOW TO COOK WE’VE GOT THAT COVERED. INCLUSIVE OF THE 3 WEEKS TRAINING WE TEACH YOU HOW TO COOK GOOD WHOLE FOOD AND PLENTY OF IT! CONFUSED HOW TO SHOP FOR YOUR FIRST TENCO WEEK? WE SHOP EITHER IN PERSON WITH YOU OR IF YOU’RE NOT LUCKY ENOUGH TO LIVE WITHIN A 10-MILE RADIUS OF TENCO HQ WE WILL SHOP WITH YOU OVER THE PHONE TO ENSURE YOU GET THE RIGHT STUFF.

WELCOME TO A BELIEF SYSTEM AND A NEW REGIME CHANGE TOWARDS FOOD WE NOW CALL FUEL.

PEOPLE THAT HAVE COMPLETED THIS TRAINING SAY YOU NEED A DEGREE OF READINESS TO EXPERIENCE THE FULL BENEFITS OF TENCO MOVEMENT.

THE QUINTESSENTIAL MACRO NUTRIENTS TO ENABLE BODY FAT REDUCTION

  • PROTEIN: CHICKEN, BEEF, TUNA, EGGS, COTTAGE CHEESE, MINCE, VEAL, HAM, DUCK, GARBANZO, TOFU, SEITAN, SPIRULINA, PRAWNS, GREEK YOGURT, CHICA SEEDS
  • CARBS: POTATO, SWEET POTATO, COUS COUS, PASTA, WHITE/BROWN RICE, QUINOA, BUCKWHEAT
  • VEGETABLES: BROCCOLI, SPINACH, ASPARAGUS, KALE, LEEKS, PEPPERS, GREEN PEAS, ROCKET, CARROTS, AUBERGINE, PUMPKIN
  • FATS: COCONUT, AVOCADO, PEANUT BUTTER, CHEESE, ALMONDS, PUMPKIN SEEDS, MILK
  • OTHER: CAYENNE PEPPER, GINGER, HIMALAYAN SALT, HONEY, CINNAMON, BALSAMIC, TABASCO, DARK CHOCOLATE, BLUEBERRIES, GREEN TEA, BLACK TEA, BLACK COFFEE
  • SPARTAN STYLE FLAVOR; GARLIC, HERBS, CAMOMILE, LEMONS, LIMES, FLAX OIL, LINSEED
I started James’s Tenco movement food coaching five weeks ago and in that time have lost a stone of spare tyre that I had not been able to shift before. I had three weeks food coaching where James would offer guidance and support on a daily basis. This motivation kept me going early in and I really enjoyed the encouragement from James when I submitted photos of my meals to him. Also I have started movement session training via Skype in the last couple of weeks and these sessions have been enjoyable and interactive and James had focuses on key areas for me where I have existing injuries and I have noticed a big improvement in a short time.
Peter Lord

THE 80/20 RULE

NUTRIENT DENSE FOODS FOR THE MOST POWERFUL PUNCH

training food in plastic containers covering all macros and nutrition

THE OTHER 20 %. ENJOY THE JUNK #MODERATION

HAVE THE WEEKLY REWARD TO COUNTER BALANCE THE RESTRICTION

SELF CONTROL

IF YOU’RE NOT ASSESSING YOU’RE GUESSING

THE ACCOUNTABILITY LIES WITH YOU SENDING IN YOUR PICTURES OF SNACKS AND MEALS FOR THE FIRST 7-10 DAYS AS A MINIMUM TO ENSURE YOU ARE HITTING THE RIGHT LEVELS OF NUTRITION AND PORTION SIZES. THESE PICTURES ARE CRITICAL TO THE PROCESS AS FEEDBACK WILL BE GIVEN TO YOU TO MAKE ENSURE YOU ARE ON TRACK.

DO WE WEIGH FUEL?
YES. THE AMOUNT OF FOOD YOU EAT IS KEY TO REALLY SEE RESULTS. WE CREATE THAT CALORIFIC DEFICT BY MEASURING.

BY SIMPLY UNDERSTANDING WHAT QUANTITY AND QUALITY WE CONSUME, WE PROVIDE OUR SYSTEM WITH THE RIGHT FUELS, IN THE RIGHT AMOUNTS, TO MAKE SURE WE ARE BURNING MORE THAN WE ARE CONSUMING FOR BODY FAT REDUCTION TO TAKE PLACE.

James worked with me outside of the yoga studio on weight training and most of all my nutrition. I wasn’t aware of how bad my nutrition was. I basically was weight training and taking a Bikram class at night with not enough intake of protein , carbs , sugar and vegetables … James helped me find a balance with nutrition and different ways of weight training … Since then I have never been healthier. I have more energy, less stomach issues due to lack of eating , I’ve put on more muscle mass and my BMI has lowered. What I took from this experience with James is that Nutrition is the key to all forms of training.
Jamie Starnino

I DON’T TRUST PEOPLE, I TRUST PROCESS

THE PROCESS

  • INITIAL SKYPE CALL. YOU TALK, I LISTEN.
  • YOU SEND ME A FOOD JOURNAL EVERY DAY FOR 4 DAYS.
  • I DESIGN A BESPOKE PLAN FOR YOU, 110% AROUND YOUR LIFESTYLE, EXERCISE REGIME AND COMMITMENTS
  • I SEND YOU THE PLAN
  • WE AGREE THE PLAN ON OUR SECOND SKYPE CALL
  • WE AGREE A START DATE
  • WE START!
In a single session, James changed my life. He shopped with me for healthy foods, that I had never even thought of eating (brazil nuts, avocados, cocoanut butter) and taught me how to cook. My wife couldn’t believe it. James has distilled a large amount of nutritional information into a practical and sophisticated easy-to-use system, which gave me a framework that I have used since. It addresses total calories, macronutrient balance, and meal timing. James provided a personalised movement session targeted directly to the areas that would help me most.
Tom McGunigal, M.D

TRANSFORMATIONS CHECK-IN

  • CONTINUED EDUCATION, TECHNIQUE AND CONSISTENCY ARE THE CORNERSTONES OF MOVING, FEELING AND LIVING WELL
  • TRANSFORMATION & PERSONAL DEVELOPMENT WORK HAND IN HAND
  • EVERYONE NEEDS GREAT COACHES
  • NO SETBACKS, JUST GREAT COMEBACKS
  • THIS DOESN’T HAPPEN OVERNIGHT

TRY NOT TO BE FRUSTRATED IF YOU CANT GET EVERY MEAL 100% RIGHT TO START WITH

BECAUSE WE DON’T DO LOW CARB DIETS THERE’S ALOT OF FOOD TO EAT

BE KIND TO YOURSELF WHEN DEALING WITH REGIME CHANGE. IT TAKES PATIENCE.