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30 day nutrition guide

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Give your body a much needed service

Our 30 day guide is not an "Eat these meals, lose this weight" diet approach. Rather it is a complete over view starting with a 2 day preparation phase followed by a 4 week holiday for your hormonal functions. Giving your system a rest in order to function at its peak.

And what does that meant?

No matter what your goals - fat burning; muscle building; increased energy; added strength - these will all be much more achievable because your body's systems will be operating at a higher level.

Start Here 2017-05-19T08:26:37+00:00

Do You Need Help With Your Health, Fitness or Nutrition?

If you are looking for assistance with your health and fitness, your nutritional approach or just a way to unclutter the noise of contradictory information out there, then you are in the right place.

DCSfit is here as a one-stop-shop to all things health and fitness related. It is an ever expanding and evolving resource ensuring that, if you have a desire for change, we will help you find the right tools to make the most from your efforts.

My Journey from Skinny, through Obese to Fitness Industry Professional

My name is Mark Tiffney and I joined the fitness industry as a professional, primarily in response to the poor quality of information and resources being dished out by those in the industry when I was trying to make a difference.

I had gone from an ultra-skinny, sports playing teen, to an obese professional Architect and then, with a lot of study and research, found a path to single digit body fat and a visible six pack inside a year.

I got my qualifications soon after, worked with people in my spare time to build my craft as a coach and quit my job a few years later to follow this path of helping people find their path to success.

DCSfit was Born!

In 2009, I began writing articles and, despite my reputation at school for awful spelling and slow reading and writing speed, I quickly found it was something I could do well.

I was working successfully as a full time personal trainer, but was still being frustrated by the level of service of my peers as well as the quality/ business model of the gyms and studios that were available to work from.

I realized the only solution to delivering a higher quality service was to create a facility that tore up that model and carved its own path. And in 2012 I opened Dynamic Core Studios in Clydebank (5mins outside Glasgow’s West End).

But while that gives a physical location for people with drive and enthusiasm to go and optimize their journey, what about those who aren’t local?

So, this site was created with the view of providing a resource for EVERYONE. If you are local, there are services for you, if not, there are many resources and articles and it is my goal to ensure that resource continues to expand on both levels and ensures, if you have the drive and passion for change, you now have the resource to put that drive to the greatest use and achieve amazing things.

What Do You Need Help With?

This website is packed with resources and information and it’s only going to get bigger. As such, we want to ensure you can find your way to the areas that answer your questions, or give you the resources you need, as quickly as possible.

So, below you will find a number of sections highlighting the most common queries or issues that those visiting here are looking to resolve and outlines the ideal route to finding the information you need.

SOMEWHERE TO TRAIN OR FACE TO FACE GUIDANCE

Let’s start with the easy one.

If you need a brick and mortar resource or face to face guidance, be it via personal training, help with general technique and exercise programmes, group training sessions and you live in the West of Scotland – particularly Glasgow or Clydebank – then there is only one serious choice if you want to optimise your goals.

Dynamic Core Studios was created to remove all the junk and nonsense that pretty much all other facilities provide.

All you have is a high quality facility, with high quality equipment, high quality advice and coaching and the best use of your time.

There are no mirror jockeys, no people hogging equipment while they check instagram and Snapchat, all the people that make up our community are extremely friendly and welcoming with zero judgement or intimidation.

If this is what you are looking for head to The Gym page and get the complete overview.

GETTING YOUR NUTRITION APPROACH RIGHT

If you are looking for a guide that will kick-start your nutrition approach in a way that will not only see exceptional results in the first month, but will set up your internal system in such a way that, anything you target from that point forward, with regards physiological change, will be much much easier and you will hit your targets much more rapidly.

And not only that, but it’s completely FREE.

You did read that right. You can download this plan right now. Access our support page on Facebook and a few other goodies that will be coming your way to help you make the most of your efforts.

There’s no catch!

I simply found I was spending more time answering the same questions over and over again that by creating this, it actually saves me time. And the more people who read it and follow it through, the more worthwhile that process will have been.

Grab Your Copy!

INFORMATION & IDEAS

The largest portion of this site is ‘the Core’ dedicated to giving you all the knowledge and information you need to make quality fitness, training and nutrition choices.

This resource, however, is easy to get lost in and as we continue to add new content, the search is only going to get harder to find the best starting point.

You likely have specific issues you need advice on in mind already.

As a result, we’ve organised the site into 8 portals to help you find the content that best suits your needs quickly. These are:

These portals will also be visible at the side of every article and at the bottom of each portal page, allowing easy movement between them and getting you to the best content to get you started in each subject.

INFORMATION & IDEAS

The largest portion of this site is ‘the Core’ dedicated to giving you all the knowledge and information you need to make quality fitness, training and nutrition choices.

This resource, however, is easy to get lost in and as we continue to add new content, the search is only going to get harder to find the best starting point.

You likely have specific issues you need advice on in mind already.

As a result, we’ve organised the site into 8 portals to help you find the content that best suits your needs quickly. These are:

Getting Started

Getting Leaner

Getting Stronger

Diet & Nutrition

Training

Work/Life Balance

Fitness Career

Quick Tips

These portals will also be visible at the side of every article and at the bottom of each portal page, allowing easy movement between them and getting you to the best content to get you started in each subject.

INJURY, ANALYSIS, REHAB OR PREHAB

If something is not working correctly and you don’t know how to fix it, that can be the most irritating thing in the world.

In order to try and ensure that complete solution we are constantly striving for, we have a number of services available at our facility, that may be just what you are looking for to get back on target and start feeling confident about where you are going.

If your issue is either injury, tightness, imbalance or a niggle or indeed ‘click’ that you can’t seem to shake off and you feel it is holding you back. Or, indeed, if you would like to avoid these things before they occur through a series of prehab massages, then we have 2 fantastic, in-house, sports therapists who are here to help.

Have a look at what our Sports Therapy Service has to offer and see if it is a fit for you.

If your issues is, you are working hard, you feel your nutrition is on point, but you still feel you are not getting the results to match, you may consider our Food Intollerance Blood Testing Service in order to discover which food options are holding you back the most so you can adjust and optimise accordingly.

However, perhaps you are simply not sure if what you are doing is right and you need feedback and analysis to find out and make appropriate changes. Then book in for a Body Composition Analysis & Report to find out the details and make more informed choices.

FITNESS CAREER PATH

Whether you are in the industry already or looking for a change, how you approach the industry as a professional is crucially important.

70% of all fitness professionals give up within 2 years. The reason, in my opinion, they are in it only for the money. They say otherwise, but their actions are all about chasing the next sale and doing as little as possible for that income.

By making it a passion where the goal is to improve the industry and improve the service and value for the clients, you are making the world a better place and raising the bar for those around you.

Rather than sitting back and being annoyed about it though, I have decided to step up and do my part to change things. And as such, we have numerous ways we can help fit-pros.

Check out our Careers in Fitness section to find out more about these options.

And going forward I will be creating a specific section in the CORE and additional resources on this site to ensure those who have the drive to deliver the highest quality of service have the tools at their disposal to do so.

DISCOVERING A SUPPORT GROUP OR COMMUNITY

If you feel that going on this journey alone is not something you are comfortable with and you need the energy and support of others who are in a similar situation to you or have the same drive and goals to keep you motivated, that is completely understandable. And where in many gyms you are simply a number on a spreadsheet it’s easy to feel isolated despite being part of a crowd.

On a local level, our facility at Dynamic Core Studios is very much a community. The members are all invited to join our closed Facebook Group and we have semi-regular events, such as our annual BBQ, where everyone can get to know one another on a more social level whilst having a bit of fun.

If regular training in a group is of the most interest, our Studio Sessions are something you may want to look into. Group training, generally in numbers of around 8-12 people (sometimes fewer), where the energy can lift you through the hardest of workouts and leave you feeling accomplished.

However, if you are not local to us, I’d still recommend  joining us over on our main Facebook page – We have a number of pages for a variety of things, but this is a good starting point. Just because you are not a physical member of the gym, doesn’t mean you can’t get involved. We are currently approaching 2000 people on that page (and just under 10,000 across all our pages), but have less than 5% of that number as physical members. So everyone is welcome – the more the merrier Facebook CommunitySo come and join the party, say hi and let us know what you are doing and how you are doing it and let’s continue to build the support network to encourage a stronger community of positive lives, stronger approaches and better results.

Thank You

Thank you so much for checking out our resources and community here at DCS Fit.

We really put a huge amount of effort into delivering the content and resources that you need and it would be meaningless if no one was here to utilise it. So, you make our actions worthwhile and give us purpose. So for that I thank you.

And to make this resource as valuable as possible, we need to know what it is you need. So, if there is anything you are looking for and cannot find it on this site, drop us a message or speak to us directly in house. I’m always open to hearing criticism, feedback or suggestions as is anyone in the DCS team.

We will continue to expand and develop this site and aim to make it somewhere you want to keep coming back to again and again. And I hope you do find it valuable and your journey, from this point forward, becomes greater and more exciting every day.

Thanks again,

Coach Mark Tiffney