26 weeks Gluten-Free Dream Body Fitness Plan.
Transform your Body and Health with our Celiac-Friendly Formula.
Built on experience.
People with a celiac disease are left on their own. Your doctor simply tells you the bad news and explains that you now must eat fully gluten-free for the rest of your life, like it is no big deal. The day i realized i had Celiac Disease, I knew there was a very long road ahead. My intestinal villi were almost completely destroyed. It only took thirty minutes to poop out what I had just eaten, it still smelled like the meal. My hair had started to thin drastically, my face was full with spots, my teeth colored yellow in the span of a couple months, and I had severe pain from recurring kidney stones.It really looked like it was going to take years for me to get anywhere near a normal life. By reading up on celiac disease, I was able to avoid many common mistakes already. Still, I made a mistake almost every week. Every time, it felt like I had to start all over again from the beginning. Over the months, I began to see more and more progress. Within 6 months, I managed to reverse almost all symptoms except a few, which are generally known to take longer to recover.The few acquaintances around me with celiac disease, I saw still struggling to live a healthy life through diet and exercise. I offered my help and began to realise that many more people suffer from this. This is why I founded Aske, to help people with celiac disease achieve their dream body with a gluten-free diet.Aske stands for concreteness and ease. We're done with the way the fitness industry is shaped: unclear steps and vague terms that people don't understand half the time, which makes them forever dependent on their coach. We explain everything thoroughly top to bottom so no questions remain and you are able to do it for the rest of your life.
Benefits of the plan
reaching your dream body is now only a matter of time
Celiac disease will no longer stop you. We will provide a step-by-step guide that gives you a concrete plan.
No lame tutorials with vague terms, but the right ways and clear explanations to make your goal a reality in the gym.
The freedom to eat your own tasty meals
No one wants to eat boring healthy meals all the time, and that's totally fine. Aske does not expect you to eat healthily all the time.We have a way in which you can hit your protein and macro goals while still eating tasty, unhealthy, and gluten-free foods.
MEETINGS TO KEEP YOU ON TRACK
To achieve the desired results with the plan, it's crucial that you put in the effort and take the necessary steps. To help with that, we've incorporated accountability meetings every two weeks.These meetings provide an opportunity for us to discuss your progress and any challenges you may be facing. With this system in place, you can stay on track and get the most out of the coaching.
Results
Testimonials
Three acquaintances I have coached have chosen to remain anonymous. They have been given a pseudonym and blurred faces.
You can get further information about the transformations in a call.
105 kg - 90 kg | 231 lbs - 198 LBS
erik de jong
Did not restrict any category of food, leaving him with enjoyable foods while still being able to lose 15kg/33lbs in one year.
Followed a Upper Lower split in the gym, a 4-day-a-week gym plan.
70 kg - 80 kg | 154 lbs - 176 lbs
jason davies
Highly sensitive to gluten, but was still able to gain 10kg/22lbs over a period of a year and a half.
Followed a Push Pull Legs split, 6 days-a-week in the gym.
95 KG - 70 KG | 209 LBS - 154 LBS
abel mills
Restricted unhealthy foods completely, as this personally led to better results, causing him to lose 20kg/55lbs in a year and a half.
Followed a Push Pull Legs split, 6 days-a-week.
59 KG - 62 KG | 130 LBS - 137 LBS
We decided to do a six month lean bulk, adding extra muscle mass to his already well-defined frame without gaining much fat.
Followed an Push Pull Legs Upper Lower split, 5 days-a-week.
gluten-free fitness coach
Raf janssen
Since 2018, I've been regularly working out at the gym five to six times a week, and have successfully gained over 30 kilograms (66 pounds) of weight. However, my progress was hampered by symptoms of gluten intolerance that began to emerge over time. After transitioning to a gluten-free diet, I had to figure out through trial and error how to balance my fitness goals with my dietary restrictions. But now, I am knowledgeable about building muscle and losing fat while adhering to a gluten-free lifestyle.
59 KG / 130 lbs
Weeks after starting going to the gym. No prior experience.
84 KG / 185 lbs
Leanest i had ever been. Symptoms started showing unknowingly.
87 kg / 192 lbs
I weigh more than on the last one, i look worse. Gluten Belly was the cause.
92 kg / 203 lbs
Gaining muscle and fat like before. Intestines have healed.
Aske will get you the results, it is up to you now.
Arrange a meeting with me to get further details about how we will coach you to reach your goal; a dream body built on a gluten-free diet.
Aske believes that you can not make a decision from the outside. That is why we provide you with a 30 day complete, no questions asked refund. This gives you the space to see how the plan fits you. It does not matter if you want to try it out for a single day or 20 days, as long as you stop within the thirty days you will get a complete refund.
Making progress in the gym
We've all been there - standing in front of the mirror, staring at our reflection, and wondering why we can't seem to make the progress we desire. Making progress in the gym is something that many people strive for, but it's not always easy to understand how to do it. One key concept that has gained popularity in recent years is the idea of progressive overload, which refers to gradually increasing the demands placed on your muscles in order to stimulate growth. But understanding the concept is not enough. To achieve your dream body, you need to be honest with yourself about your performance and understand how to apply the knowledge.So, how can you make progress in the gym and achieve your dream body? Here are a few tips:
1. Follow a simple schedule that includes the optimal number of exercises. Doing 5 exercises for your chest alone is simply too much, as muscles can only grow at their highest level when you apply the right amount of pressure to them. Doing too little or too much can result in less muscle growth. A general rule of thumb is that a muscle group needs 10 to 20 proper sets to maximize stress on the muscles. Play around with this range and try to find the sweet spot. Everyone is different and having a different amount of sets per week is normal. If you are training 20 plus sets per muscle per week, that is simply too much. No matter who you are.2. Keep track of your exercises and the weights you use. Write down the number of reps you do for each exercise and the weight you use and repeat this process for every workout session. This will help you see your progress and make adjustments as needed. It might take some time to get used to this process, but it one of the, if not the best ways to consistently make progress in the gym; you try to one up the amount of reps you do every single session, instead of guessing each time.3. Get enough sleep. Sleep is one of the most important factors in muscle growth, so aim for 7 to 9 hours of sleep per night. Be sure to turn off your phone and other screens at least an hour before bed to give yourself time to wind down. Many people think they're getting enough sleep because they spend 7 hours in bed, but they might only be getting 5 to 6 hours of actual sleep due to late-night screen time.4. Use relatively heavy weights for compound exercises and mid-range weights for isolation exercises. Stay under the 12 reps on heavy compounds to lessen systematic fatigue. Going above the 12 is more than recommmended on isolation exercises. Also, focus on the stretch at the beginning and end of each rep to stimulate muscle growth. Skipping the beginning and end of an exercise by cheating with heavier weights or poor form can hinder muscle growth.
By following these tips and staying consistent, you can achieve your dream body. Remember, it's not about doing one or two things right, but rather about using the right tools and doing them consistently, even when you don't feel like it. So, don't let your lack of progress hold you back, be honest with yourself, and take control of your fitness journey. With discipline, consistency, and the right tools, your dream body is much closer than you think it is.
MOTIVATION BOOST
There we are again: staring at a workout plan, feeling the initial burst of excitement and determination, only to lose steam a few days or weeks in. The question that is often asked but not answered well is: how do you maintain your motivation? Unfortunately, there is no simple answer to this question. There is no magic formula for staying motivated. In fact, motivation alone is not enough to achieve your goals. The key to success is discipline - doing what needs to be done, even when you don't feel like it. Discipline is not a personality trait, but rather a choice that you can make to take consistent action towards your goals.By making the choice every day to do stuff you do not feel like doing, you will gradually start to like the process. I did this by going to the gym every day at 6 am. Did i really want to do this at first? No, but i had no other option as my school schedule forced me to go this early. After a while, i really started to like going at that time and it became a sort of obligation: when i went, it felt like i was on top of the world. I did what had to be done while people around me would say: "I much rather stay in bed''. Do not get me wrong, i do not feel better than those people. It simply gave me that extra boost to keep pushing.
But how do we cultivate this discipline? Here are a few strategies to help you stay motivated:1. Start slowly and gradually increase the intensity of your workouts. Avoid trying to do too much too soon, as this can lead to burnout. Instead, choose activities that you enjoy and gradually increase the amount you do over time. This will help make exercise a sustainable part of your routine.2. Use a list of people who don't believe in you or discourage you from exercising as motivation. When you're feeling demotivated, look at this list and remember that these people don't want to see you succeed. This can help you find the motivation to prove them wrong and reach your goals.3. Use a mantra to stay focused and motivated. A mantra is a phrase that helps you stay on track and stay positive. For example, you might use a phrase like "I am strong and capable" to remind yourself of your goals and your ability to achieve them. Alternatively, you might use a phrase like "One step at a time" to remind yourself to take things slowly and not get overwhelmed.4. Plan ahead to eliminate procrastination. By planning your day in advance, you can make sure you have time for the things that are important to you. For example, if you know you have a busy day at work, you can schedule your workout for the morning before you start your day. Additionally, you can make a list of tasks that need to be completed and prioritize them based on importance. This will help you stay focused and make progress towards your goals.
In conclusion, motivation is an important factor in reaching your goals, but it is not the only factor. Discipline is what sets successful people apart from the rest. Discipline means doing what needs to be done, even when you don't feel like it. By following the strategies outlined in this article, you can develop discipline and stay motivated on the road to achieving your goals. With discipline and consistency, you can turn your goals into reality. So, don't let a lack of motivation hold you back, take control of your life and make it happen.
Eating unhealthily to reach healthy goals
Eating unhealthy foods in moderation has been recommended for years by fitness accounts and influencers on social media. However, many people still see this as something implausible. 'He/she doesn't eat this more often. There's no way.' Yet this is far from the truth.Therefore, I am a proponent of the "don't eat healthy all the time" diet. This is because it ensures that you maintain a healthy relationship with food and yourself. The biggest mistake people make in nutrition with exercise is that they want to eat 100% healthily. This is, no matter how disciplined you are, almost impossible. In fact, it's just making it unnecessarily difficult for yourself. After all, losing or gaining weight is not at all about how healthy the food is, but about the amount of calories you take in. So basically you can just shove 3 bags of m&m's down your throat? Yes, actually yes, but this in turn is bad for your organs. Therefore, you have to find a good balance between healthy and unhealthy food.
These pictures were taken in the same week
A common strategy is the cheat day: you save calories for one specific day and then treat yourself to unhealthy and delicious food. In itself not a bad strategy, only from experience I can speak that you then get the tendency to eat much more than you had planned, because the rest of the week you only ate healthy food. The strategy I use, is to eat something super tasty every day, no matter how unhealthy it is. This way you make sure that your cravings don't get out of control, because you are spoiling yourself with a "cheat" meal every day.A scheduled cheat meal or day also makes it much easier for you to stick to your nutrition plan. After all, if you would only eat healthy food, chances are you would quickly give up and then only eat unhealthy food. The so-called yo-yo diet. So it's better to have a diet where you have a balance of eighty percent healthy eating and twenty percent unhealthy eating where you can stick with it for years, than to have a hundred percent healthy diet that you can only stick with for a few weeks to months.The key is that it should not feel like a diet. You should be able to get your calories every day and enjoy food at the same time. One advantage is that healthy food can taste really good (no, I am not held at gunpoint and forced to say this). Try recipes from other cultures or throw some different vegetables into your meal. You'll be surprised with how good it can all taste. Then you have to consider that you still have your unhealthy meal to go!
So, get the "I must only eat healthy" mindset out of your head and get a good balanced diet where you ingest enough vitamins and fiber. Fill the rest of your calories with food you like. This will create a healthy relationship with food and prevent an obsession with just wanting to eat healthy. This will eventually lead to less stress and a more enjoyable and yet healthier life.
countering a gluten relapse
Rushing to the toilet after an accidental gluten exposure is something we all know. You eat something which seems a bit sketchy, but you still give it a try. You get a warm feeling throughout your body and your stomach starts to make sound and gas. Even though the relapse causes different symptoms for everyone, it can be reduced by the same means. Keyword is reduced, as you just can't skip an exposure to gluten. We do not have lactase pills like they do for people with lactose intolerance, which ensures that you don't do any damage in your body. We at Aske have found multiple ways to reduce the pain, discomfort and damage you do to your body.
1.Take a fiber supplement. Fiber Supplements can be a lifesaver for regulating bowel movements and easing discomfort caused by the bloating. Psyllium husk powder, flaxseed power and chia seeds are all good options to start. Just double check for cross contamination warnings on the package.2. This is a separate tip, but also correlating to the last one. Drinking water is very important. Your body needs to recover from the inflammation, and it can always use liquid as your immune system is working extra hard. You are also taking extra fiber, which also needs extra water, otherwise you will get constipated. Thus, remind yourself to keep drinking water all day long as you try to heal from being glutened.3. Take omega-3 supplements and aim for an earlier bedtime. Omega-3 supplements can help to reduce inflammation in the body, which is the main contributor of gluten relapse symptoms. You can find omega-3 in Fish oil supplements, Flaxseed oil and chia seeds. So if you choose to take a fiber supplement you can catch 2 flies with one stone by buying the latter 2 options.4. Engage in physical activity, socialize with friends, and enjoy your day. Celiac disease can be frustrating, and it is easy to feel down when you have a relapse, but it is important to remember that accidents happen, and you shouldn’t let it control your life. Engaging in physical activities, such as going for a run or hitting the gym, can help stimulate your body and senses and improve your overall well-being. Physical activity also released endorphins, which can help to improve your mood and reduce stress. Socializing with friends can also boost your mood and reduce the feeling of isolation, which occurs when you stay in your house all day. Still, remember that rest is important. If you are really sick, stay at home and take a break. You know your body best, so decide if it is worth to go out, but don’t be too hesitant to do something when you feel you can do that.
It may seem easy to get discouraged when you have accidentally ingested gluten - I know this all too well. Remember that living a happy life includes pushing yourself out of bed, even when you feel like shit from the gluten. It may be easy to blame celiac disease: 'celiac disease won't let me do fun stuff', 'having a slim waistline is impossible while having celiac disease'. Labeling yourself instead of finding a solution is what is holding you back. A gluten-free diet should be followed for your whole life. It's better to make the choice to make the best of it instead of blaming celiac disease for everything.
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