Body Transformer BootCamp

𝗡𝗲𝘄: 𝗺𝘂𝘀𝗰𝗹𝗲'𝘀 𝗿𝗼𝗹𝗲 𝗶𝗻 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹
𝗧𝗵𝗶𝘀 𝗶𝘀 𝘄𝗵𝘆 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗲𝗮𝘁𝗶𝗻𝗴 𝗵𝗮𝗯𝗶𝘁𝘀 𝘄𝗼𝗿𝗸 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿

If you didn’t read my previous two posts, this is a continuation of something I’ve been learning about from Why We Get Sick by Benjamin Bikman, PhD.

The subject?

𝗜𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝗮𝗻𝗱 𝗵𝘆𝗽𝗲𝗿𝗶𝗻𝘀𝘂𝗹𝗶𝗻𝗲𝗺𝗶𝗮 - 𝗰𝗵𝗿𝗼𝗻𝗶𝗰𝗮𝗹𝗹𝘆 𝗵𝗶𝗴𝗵 𝗶𝗻𝘀𝘂𝗹𝗶𝗻.

Very simply:

👉 Insulin resistance is when your body stops responding properly to insulin.

So your body has to produce 𝗺𝗼𝗿𝗲 𝗮𝗻𝗱 𝗺𝗼𝗿𝗲 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 to get the same job done.

And this can be happening for years without you knowing.

Some common clues include:

Cravings, especially sugar and carbs
Energy crashes
Feeling hungry soon after eating
Struggling to lose fat around your middle
Brain fog / low energy

These aren't a diagnosis, but they're certainly clues.

Now, the next part of Bikman’s book really caught my attention...

𝗧𝗵𝗲 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀.

And especially if you're a woman over 40, this matters.

Bikman explains that in the average middle-aged person, muscle makes up around 𝟮𝟱–𝟯𝟬% 𝗼𝗳 𝘁𝗵𝗲 𝗯𝗼𝗱𝘆 - making it the largest insulin-sensitive tissue we have.

Why is that important?

Because your muscles are one of the main places your body can put glucose after you eat.

Think of muscle almost like a 𝗴𝗹𝘂𝗰𝗼𝘀𝗲 𝘀𝘁𝗼𝗿𝗮𝗴𝗲 𝘁𝗮𝗻𝗸.

👉 More muscle = more room to take glucose out of your bloodstream.

And that helps your insulin levels return to normal.

But here's the problem...

Bikman explains that muscle is also 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝘁𝗶𝘀𝘀𝘂𝗲𝘀 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝘁.

In someone with insulin resistance, muscle can be around 𝗵𝗮𝗹𝗳 𝗮𝘀 𝘀𝗲𝗻𝘀𝗶𝘁𝗶𝘃𝗲 𝘁𝗼 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗮𝘀 𝗶𝘁 𝘀𝗵𝗼𝘂𝗹𝗱 𝗯𝗲.

And it works both ways.

Insulin resistance can make it harder to maintain muscle...

While having less muscle gives your body less capacity to deal with glucose.

And we already have another problem as we get older.

According to the book, after middle age we can lose roughly 𝟭% 𝗼𝗳 𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲 𝗲𝗮𝗰𝗵 𝘆𝗲𝗮𝗿.

So maintaining - and ideally building - muscle becomes increasingly important.

Not because you need to look like a bodybuilder.

But because muscle is one of your biggest tools for:

👉 Better insulin sensitivity
👉 Better glucose control
👉 Staying stronger as you age
👉 Maintaining your metabolism and independence

This is another reason why I keep banging on about 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗔𝗡𝗗 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗲𝗮𝘁.

They work together.

And this is exactly what we'll be focusing on during our
𝟰-𝗪𝗲𝗲𝗸 𝗦𝗲𝗽𝘁𝗲𝗺𝗯𝗲𝗿 𝗥𝗲𝘀𝗲𝘁 - resetting your eating habits, reducing unnecessary insulin spikes and learning simple ways to keep insulin at healthier levels even when you eat foods that would normally elevate it.

👉 See full details for the September Reset here: https://28daybootcamp.info/

Or just comment with "𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼" and I’ll send you a quick summary.

Radek Kalas
Sheffield Strength Training & Fat Loss Specialist for 40+
Helping you lose fat, get stronger, and boost energy 💪

The signal your body keeps sending
Insulin resistance explained in plain English

After my last post, quite a few of you asked:

👉 “What actually is insulin resistance?”
👉 “How would I know if I have it?”

Here’s the simple version:

Insulin resistance = your body not responding properly to insulin.

So your body produces more and more of it…
and insulin stays chronically high.

And remember - insulin isn’t just about blood sugar.
👉 It’s a growth signal in the body.

How do you know if you have it?

Most people don’t.

It can build for years with no obvious signs.

Tests can help (fasting insulin, HOMA-IR)…
but they’re not always done.

So instead, look for clues:

* Cravings (especially sugar/carbs)
* Energy crashes
* Struggling to lose fat (especially around the middle)
* Hungry soon after eating
* Brain fog / low energy

Not a diagnosis - but common patterns.

Why does it matter?

Because insulin resistance is linked to:

* Type 2 diabetes
* Heart disease
* And certain cancers

The good news?

👉 It’s one of the most controllable things for your health.

That’s exactly what my 4-week September Reset is about:

✔ Reset your eating habits
✔ Lower insulin levels
✔ Learn how to keep insulin stable
✔ Even when you eat foods that would normally spike it

👉 Join the September Reset → https://28daybootcamp.info/

Or just reply with "more info" and I’ll send you a quick summary.

Radek Kalas
Sheffield Strength Training & Fat Loss Specialist for 40+
Helping you lose fat, get stronger, and boost energy 💪

NOT WHAT YOU'D EXPECT ABOUT CANCER.

NEW BOOK CHAPTER MADE ME STOP AND THINK - THIS IS WORTH READING.

I started reading the book Why We Get Sick by Benjamin Bikman, PhD, and one chapter really made me stop.

It’s about cancer - but not in the way you might expect.

This isn’t about fear.
It’s about what we can actually influence.

Because while cancer can feel random…
👉 your metabolic health isn’t.

One of the strongest links discussed is between
insulin resistance (chronically high insulin) and cancers like:

• Breast
• Prostate
• Colorectal

A few facts:

• Breast tumours have 6x more insulin receptors than healthy tissue
• High insulin resistance = up to 250% higher risk of prostate cancer
• Colon cancer patients with insulin resistance are ~3x more likely to die

This matters because insulin isn’t just about sugar…

👉 It’s a growth signal.
And when it stays high, it can create an environment where disease is more likely to progress.

Here’s the good news:

👉 This is something you can influence.

Not perfectly.
But meaningfully.

And it doesn’t require extremes - just a simple, structured approach.

👉 That’s exactly what my 4-week Reset Programme https://28daybootcamp.info/ in September is designed to do.

✔ Reset your eating habits
✔ Lower chronically high insulin
✔ Stabilise your energy (and fat loss)
✔ Help you feel back in control again

No extremes.
No guesswork.

👉 See full details for the September Reset here

Or just reply with “more info” and I’ll send you a quick summary.

Radek Kalas
Sheffield Strength Training & Fat Loss Specialist for 40+
Helping you lose fat, get stronger, and boost energy 💪

We’re halfway through 2026…

Be honest.

How far have you actually gotten with your New Year’s resolution?

If your goal was “get fit”, “lose weight”, or “tone up”…

That’s not really a goal.

It’s too vague.

And vague goals = vague results.

Think about it…

No successful company just says “we want to make money”.

They know exactly what they’re aiming for and by when.

And your body works the same way.

That’s why inside my 28 Day Kickstart, the goal is simple:

Drop at least one clothing size in 28 days.

Not “feel a bit better”…

But actually feel confident in your clothes.

Especially now…

Holidays, photos, lighter outfits…

No more hiding behind baggy jumpers.

And the best part?

Most people who follow the plan properly lose 7–14 lbs and drop a size.

So here’s the question:

What’s your goal for July?

Because the next 28 days will pass anyway.

You can either drift through them…

Or come out the other side fitter, lighter, and more confident.

The next 28 Day Body Transformation Kickstart starts Monday 6th July
📍 Meadowhead School (S8)
📍 King Edward Lower School (S10)

You’ll get:
✔️ 12 training sessions
✔️ Full eating plan
✔️ Structure and accountability
✔️ Results guarantee

If you want the details:

Comment “28-day bootcamp” below
Send me a message
Or check it out here 👉 https://28daybootcamp.info/

Let’s not waste another month.

After sending a couple of emails this week, quite a few people have asked me about Ozempic, Wegovy and similar medications.

Mostly:

Are they safe?
What are the side effects?
And who should actually be using them?

So here’s my honest answer.

Do they work?
Yes.

These medications can reduce appetite and quiet what many describe as "food noise" - constantly thinking about food.

For some women, that alone makes a big difference.

Side effects?

The most common ones include nausea, digestive issues like constipation or diarrhoea, and occasional vomiting.

In many cases, these can be managed with proper dosing, hydration and medical guidance.

There are also more serious risks, such as pancreatitis, but these are rare.

Who are they for?

Typically, they’re prescribed in the UK for people with a BMI of 30 or above, or 27 or above if they have weight-related health conditions, such as type 2 diabetes and high blood pressure.

But in reality, there’s also a grey area.

Women who have struggled for years.

Those who feel constantly hungry.

Who are doing "everything right" but still not seeing results.

Some of them may benefit from this kind of support.

And I understand that.

But here’s the part most people ignore…

👉 If you use these medications without strength training, you will lose muscle as well as fat.

❌ That means you get weaker.

❌ Your metabolism slows down.

❌ And your risk of osteoporosis and sarcopenia increases.

And it doesn’t stop there.

👉 When you come off the medication, if your habits haven’t changed, you often go back to eating the same way.

❌ The weight comes back.

❌ And very often, it comes back as more fat, not muscle.

That’s the cycle most people don’t see coming.

So what’s the right approach?

👉 If someone chooses to use these tools, then in my opinion:

✔ Strength training is non-negotiable

✔ Protein intake needs to be prioritised

✔ And habits have to change

Otherwise, you’re just delaying the problem.

Where do I stand?

I’m not against these medications.

But I am strongly against losing weight and ending up weaker.

Because what most women actually want isn’t just a lower number on the scale.

They want to feel strong.

Have more energy.

Feel confident in their body again.

And that comes from building strength, not just losing weight.

👉 If you want to do it properly, that’s exactly what we focus on inside my programmes.

✔ Small groups.

✔ Proper coaching.

✔ Learning how to lift safely and confidently.

✔ No gym intimidation.

👉 If you’re thinking about starting, reply with "STRONG", and I’ll add you to the waiting list.

Or just reply with any questions - I’m always happy to help.

You don’t have to wait to get started.

While those two small groups, the 4-week Strength Training Kickstart (max 4 women in each group) in my private studio in Meersbrook S8, are currently full…

I’ve got a few spaces available in our 28-Day Body Transformation Kickstart Programme starting next week:

📍 Sheffield S8 - Meadowhead School
📍 Sheffield S10 - King Edward Lower School

And yes - we do strength training there too.

You’ll be doing:

✔ Bodyweight strength training
✔ Resistance band strength training
✔ Boxercise sessions (great stress buster)

Which means:

✔ You’ll burn a lot of calories
✔ Get fitter (fewer out-of-breath moments)
✔ Feel stronger and more energised
✔ And fit much better in your clothes over the 28 days

It’s fun, supportive, and results-focused.

And for many women, it’s the perfect starting point before moving into small-group strength training in the studio later.

If you don’t want to wait, this is your opportunity to start now.

👉 Click here to get the details and secure your space: https://28daybootcamp.info/

Radek Kalas
Strength Training & Fat Loss Specialist
Helping women 40+ in Sheffield lose fat, get stronger and feel more confident 💪

Let me ask you something…

4 weeks from now… where will you be?

Still feeling tired…
Still putting yourself last…
Still thinking “I need to start”…

Or…

Feeling stronger.
More energised.
More confident in your clothes.

Because here’s the truth most women over 40 already know deep down:

It’s not that you don’t want to change.
It’s that life gets busy…
You’re tired…
And the idea of starting feels overwhelming.

So you wait.

For the “right time.”
For more energy.
For things to calm down.

But that time never really comes, does it?

And another 4 weeks pass anyway.

This is your reminder…

The second-best time to start is now.

That’s exactly why I’ve opened a few spaces in our 28-Day Body Transformation Kickstart, starting next week.

📍 Sheffield S8 – Meadowhead School
📍 Sheffield S10 – King Edward Lower School

This is designed specifically for women 40+ who want to:

✔ Lose body fat
✔ Get stronger (without feeling intimidated)
✔ Boost energy levels
✔ Feel better in their clothes again

And no… it’s not just random workouts.

You’ll be doing:
✔ Bodyweight strength training
✔ Resistance band strength training
✔ Boxercise (great stress relief + calorie burn)

So you’re not just “exercising”…

You’re actually changing how your body feels and functions.

More energy.
Less out of breath.
Stronger.
More confident.

And for many women, this becomes the turning point.

So here’s your choice:

Do nothing…
And be in the same place in 4 weeks.

Or start now…
And feel like a different person.

👉 Click the link to secure your space:
https://28daybootcamp.info/

Or…

💬 Comment “STRONG” and I’ll message you
📩 Or DM me if you’ve got questions

Your time is now.

Radek Kalas
Strength Training & Fat Loss Specialist
Helping women 40+ in Sheffield get stronger, lose fat and feel amazing in their clothes 💪