This post is a guest post by Robbin Gray, who writes for the MMA Zone. The initial title of the post was “How To Get Fit With MMA”, MMA being Mixed Martial Arts. After reading the post I realised that whether or not you’re considering MMA (personally I love kickboxing), Robbin has provided 2 awesome workouts for you to try. Between the 2 you will blast your lower and upper body AND your core.

How’s that for effective?!

How To Get Fit With MMA

With the explosion of MMA there have been a huge influx of fans that love to watch the sport.

However, a major contributor to its exponential growth has been the effectiveness of the training in helping people lose weight and staying fit. When the health and fitness benefits of MMA training was discovered there were many gyms and programs that jumped in with their own MMA training style workout. Since MMA training can be found in just about any local gym a lot of people were exposed to it as a way to stay fit and healthy. Many people that get started in MMA training have no intention of every stepping foot inside a cage. They are training in MMA simply for the health and fitness benefits. Since MMA and the training is focused on the body as a whole it is a fantastic workout for your cardiovascular system as well as your overall health.

One of the best training techniques that MMA athletes use to improve their cardio, strength, and power is through the use of plyometrics. Plyometric drills used to be considered off the wall, cutting edge drills that many martial artists and fighters occasionally used as a part of their workout. In the past you would only find the crazy, hard core guys doing box jumps or lifting awkward pieces of equipment to get strength gains.

Today, these drills are pretty much common place in the MMA world and you won’t find a professional fighter out there that doesn’t use them in some form or another during their workouts.

The general consensus is that plyometric drills are extremely efficient and help to develop speed, power, and explosive strength. If you are serious about being an amazing fighter or jiu-jitsu guy or girl then plyometric exercises need to be a part of your daily training.

These drills can be broken down into three main classifications: upper body, lower body, and core.

All three areas are critical factors in staying fit as well as if your objective is to become an MMA fighter. If you want to be well rounded and balanced then you need to incorporate exercises within each of these areas.

Core & Upper Body Drills

Core training is key in MMA because it has a tremendous impact on kicks and punches. Everything you do can be linked back to your core so it is imperative that you train it hard.

• Clap Push up – This drill works both your upper body as well as your core. It takes some arm strength to be able to push up and perform that clap, however if you have weak abdominal muscles then the exercise will be more difficult since the core muscles hold everything in place keeping you in the proper position for optimal kicks and punches.

• Kneeling Med Ball Toss – To perform this drill you will need to begin on your knees with a medicine ball in hand. Face your right and have your partner face his right too. You should be standing across from each other but not facing each other (your shoulders should be facing each other). Now take the medicine ball and toss it in a lateral fashion using your core muscles to twist and generate power. Continue to pass the ball back and forth with your partner and when you have reached your desired reps face the other direction and go again.

Lower Body Drills

Leg strength is key in kicking as well as being able to take kicks in mixed martial arts matches.

The more you work your legs, the more developed they become, and the stronger your kicks will be. It pretty simple to see why plyometrics for you lower body are so important.

• Box Jumps – This is the most basic plyometric exercise for developing leg strength and stamina. All you need are some different sized boxes, depending upon your level of jumping, and you should know the proper fundamentals as well.

• Lateral Hops – Lateral hops are a beneficial drill to do because the work on the stabilizer muscles that are going to have you landing devastating leg kicks in no time.

So, whether you are just training in MMA to get and stay fit or your goal is to one day step inside the cage you can take it to the next level by including these plyometric drills within your next training session.

Robbin Gray is a writer for the MMA Zone. She has studied and written about various martial art styles such as; Taekwondo, Karate, Judo, and Brazilian Jiu Jitsu. The MMA Zone is an online martial arts supplies store where you can get the high quality gear at the lowest prices.

Maybe this will be the one, you think to yourself.

Well I’ve had enough. When it comes down to it, there are a mere four steps that anyone can apply to transform their body. Anyone!

1. Know yourself

If you don’t understand your ‘underlying motivation’ for wanting to lose weight, chances are you will lose focus.

Ask yourself:

• Why do I want to lose weight?
• Why is that important to me?

Ask yourself daily, until you know for sure. We call this process ‘peeling the onion’.

2. Focus on the big picture

Rome wasn’t built in a day. It’s great to set a long-term goal, but it can be disappointing when you don’t see results immediately. This causes many people to give up on their dreams.

I’ve found small goals to be best.

This could be as simple as replacing your afternoon coffee and muffin with a piece of fruit and peppermint tea. Or doing 10 minutes exercise at home.

Always celebrate these small wins, and remind yourself how you just took another step toward achieving your major success – your dream.

3. Attack the problem from all angles

Do you hit the gym regularly, but can’t resist the lure of the cookie jar afterwards? Or perhaps you have a regimented healthy eating routine, but keep justifying skipping your planned exercise. Maybe you’re great at writing about or visualising success, but that’s all.

It’s not about exercise, diet, or visualisation – but put it all together and you have a recipe for success.

4. Be consistent

If there’s one thing that separates success from ‘it must be bad genetics’, it’s consistency over conveniency.

Conveniency is when you claim a ‘good excuse’ for not following your plan – work, kids, partner, grocery shopping, illness, period pains, not being a morning person ….

You can always find an excuse if you aren’t 100% committed to your plan. Those who succeed are the ones who make it happen no matter what.

Summing Up

Create a daily habit of moving your body, eating well at least 80% of the time, and feeding your mind with positivity regardless of what’s going on around you.

Follow these four steps daily, and I promise that the chase for success will end.

Success will find you. Enjoy it – you deserve it.

And remember -

Life is Now. Press Play.

Kat

In case you’ve missed all the hoo-ha (and I have made a fair bit of it) … I’m letting you test out the entire program for just $1 for your first month. That’s a completely ‘no-strings-attached’ offer.

The way I see it?

Either you’ll love getting daily guidance on how to make simple, effective and lasting changes to your nutrition, workout videos for both home and the gym, motivation tips, recipes, meal plans and much more … or you won’t.

I think you will, which is why I’ve made it all ‘no strings attached’. You have total control.

You can head over here to peruse the program details and activate your $1 trial, and then you can head back here if you like to read all about Katrina Tuscano and her amazing success story as a Woman Incredible Platinum VIP client.

Katrina is a young Mum with 4 kids under 7 (yikes!) and she joined Woman Incredible Platinum Mentoring when it first opened in 2011. Her youngest child, a beautiful baby girl who I had the pleasure of meeting when Katrina attended a VIP one on one day, was just a few weeks old at the time!

Isn’t she just incredible?! I am so very proud of her.

Since joining the program, Katrina has followed (from what I can tell ) nearly everything I’ve asked her to do, despite being quite run off her feet at home. And … so far, she has lost 4 clothing sizes and over 18kg. That’s in just a few months!

I’ll let her tell you her story and how she’s made healthy living, eating and exercise ‘just who she is’.

WI: Why did you decide to trial the Woman Incredible VIP Platinum Mentoring program? 

KT: I had gained 40kg combined in the 6 years between falling pregnant with my first baby to the day I delivered my fourth baby and I was determined to get the weight off once and for all. My fourth baby was 6 weeks old and I was 6 weeks away from turning 30 so I decided it was the perfect time to do it!

Plus it cost one dollar to start and I figured I could afford that!

WI: Wow, 40kg.

That’s a daunting goal for anyone to work towards. So, what were your impressions of Woman Incredible VIP within the first month? (Or – what was it that made you decide to continue with the program after the $1 trial?!)

KT: I got results from day one, I was feeling great, I loved the format in that every night I would check my e-mail and know exactly what I had to do the next day so the guesswork was gone. I continued because I was still heading towards my goal weight. I then had all the tools and ongoing support to reach my goals.

WI: In what way has Woman Incredible VIP Platinum Mentoring met or not met your expectations? 

KT: VIP Platinum Mentoring has exceeded every expectation and then some! I had no idea that when Kat said this was the quickest and most effective way to transform your body she wasn’t exaggerating! I’m losing weight so quickly the clothes I buy become loose before I know it! I can feel exercises that I used to dread become so much easier to perform and my muscles feel amazing!

WI: That’s really fantastic to read Katrina. I’m incredibly proud of you and I know you are of yourself also.

Next question – in what way has this impacted you? Physically of course, but also emotionally or mentally.

Katrina all full of bubba!

Physically, I no longer have the headaches I had, I have so much more stamina to get through my day, I’ve lost over 18kg and up to 18cm each off my chest, waist and hip measurements in 3 months!

I look better too, and have been showered with compliments by those who’ve seen my transforming body. That’s a great reward for all my hard work and an even greater motivator to keep going!

Emotionally, it has had a priceless impact on me because now when my children ask me to come and jump on the trampoline or play basketball with them I can say “YES!”

Another way in which the VIP program has impacted me is that healthy living and healthy eating are now second nature. I love my daily workouts and I’ve given away all my bad habits with regard to unhealthy eating and poor food choices. I’m constantly noticing the foods, habits and choices I made in the past that were making me gain weight, feel tired and look terrible. It takes a bit of extra planning but now I can eat healthy food and train just about anywhere.

WI: What would you say to anyone who was thinking about becoming a Woman Incredible VIP Platinum Mentoring client?

Hot Mama!

KT: DO IT! DO IT! DO IT!

I don’t know how many women I know who struggle with their weight and body issues (just about all of them). The problem is there is so much information out there that is wrong, misleading, unsafe and downright ludicrousthat makes it really difficult  to achieve goals in a healthy, safe and lasting way. I should know, I was a Personal Trainer in my previous life, and even I couldn’t get my pre-pregnancy body back on my own!!

While I was away having babies, Kat was learning, studying and gathering all the information to make this program work for all women (actually, Kat also had a baby of her own in that time too, which gave me the confidence to achieve all this while breastfeeding my baby). She is an honest, hardworking fitness expert who I trust, admire and highly recommend to anyone who wants to change something or anything about their body! Kat has answered every single question asked of her in a timely and useful manner and that is what makes this program worth every cent of the money I spent and every second of the time I’ve put in. You won’t regret it!!

WI: Thanks Katrina – it’s been incredible inspiring talking with you, and I know we all can’t wait to see what you achieve in 2012!

KT: Thank you!

You too can become a Woman Incredible VIP for just $1 and start your own transformation in 2012.

I’ll be with you every step of the way. The doors are open for just a little over 24 more hours, and will be closed until late 2012 after that.

Life is Now. Press Play.

PS: Don’t miss out – if your sick of waiting for that magical day when you get everything working for you then NOW is the time to make a change. Click here to start your own transformation and grab your $1 trial before the doors close again.

If so, then a green smoothie a day is your answer!

The fact of the matter is that most of us aren’t getting nearly enough greens each and every day even when we are diligently following the Look Great Naked Clean Eating plan. I mean c’mon – be honest. Do you truly work your way through multiple cups of greens with nearly every main meal? If you do, kudos to you

And if not – hey, you’re human! It takes a lot of time to chew through enough greens to truly detox your body and maximize fat loss and health each day!

Green smoothies are a fantastic and convenient way to get a load of your greens in without the hassle. Done properly they are simply jam-packed full of goodness. In fact, our green smoothie recipes will give you a hefty dose of:

• Vitamins
• Minerals
• Antioxidants
• Fibre
• And all with MASSIVE taste. Massively GOOD taste!

Here are 3 of my favourite vegetables to put into smoothies if I’m after a fat loss kick:

3 veggies proven to fight fat!

1. Coriander is well known for it’s healing and medicinal qualities! This naturally sweet herb helps with any form of indigestion or digestive disorder or nausea, and is also an excellent natural diuretic, which makes it fantastic for helping with fluid retention AND with bloating.

2. The humble cucumber is one of my all-time favourite vegetables. I tend to carry around a few of them in my bag each day as an on-the-go snack, but another reason I love cucumbers is that they remind me of drinking refreshing iced cucumber tea at my Afghani friends’ house when I was a teenager. Obviously her Mum was onto something, as cucumbers are fantastic for everything from alleviating constipation, to controlling weight through natural diuretic properties, to promoting good bone health through their high Vitamin K. A fabulous vegetable to eat or drink!

3. Well we all know that spinach is good for us and that it makes us strong, but did you know why that is so? Here’s a pretty impressive fact for you – the nutritional breakdown of spinach is such that it has more nutrients in it per calorie than any other food. Wow, huh? And not only is it ridiculously nutrient dense (with vitamins, minerals and even essential fatty acids), but it’s also naturally very low in calories. This is a key reason spinach is renowned for its weight loss benefits. Drink up!

the woman incredible ‘green fat loss smoothie collection’

The Fat Loss Smoothie Collection is the latest e-book in the Woman Incredible Look Great Naked series, and it includes 10 simply brilliant fat loss smoothie recipes, all super quick and easy to make in your blender at home. No juicer needed! Here is a ‘taste’ of what you’ll enjoy -

• Flat Tummy Green-ness
• The Lean Legs Smoothie
• The Ultimate Bodyfat Detoxifier
• The Insulin Sensitive Greenie
• Strong Bones Greenie
• Belly Fat Burn Smoothie
• Spicy Metabolic Greenie

And the best part? The Woman Incredible Look Great Naked Green Fat Loss Smoothie Collection is on sale as part of the Woman Incredible first birthday celebrations for this weekend! After today it will be $9.97, but for the next day? It’s a cool $7.

Oh, and aside from the fantastic smoothie recipes you’ll also get a ‘Greenpower Tip’ from me to accompany each recipe, explaining some of the science behind the ingredients and why the recipes work! The tips above are 3 examples from the book

more birthday specials!

There are a few more pretty sweet birthday deals at the moment on Woman Incredible, including a huge 10 bucks off the original Woman Incredible Look Great Naked Eating Plan.

Head over here to grab your Fat Loss Smoothie Collection, or perhaps even to pick up a bit of a deal on the Eating Plan and Smoothie Collection together.

But don’t delay – these deals finish very soon!

Life is Now. Press Play.

Kat

PS: I haven’t looked back since introducing a green smoothie a day into my eating plan. It’s quick, tasty, and makes it SO easy to get my veggie intake. You won’t look back either

Today’s post is a guest post by Mary Thomsen. Mary writes about just about any topic, having spent 20-plus years as a community newspaper reporter, editor and owner. She also does freelance writing for blogs and has a particular interest in human interest stories and those promoting general well being.

Feeling Down and Sad In Winter? 4 Actions That Relieve Sad Affective Disorder

When cold winds blow and lights come on in late afternoon, it’s natural to feel sad about the end of summer. If you can’t shake the blahs for more than one season, however, you might suffer from seasonal affective disorder, often called S.A.D. or SAD.

Doctors have no test to diagnose this sad affective disorder, but you can act to decide if you have it and find your way out of the depression it causes. Research first pointed to the disorder in 1984, leading to the birth of light therapy, championed by Norman Rosenthal. Subsequent studies suggest there is more to curing SAD than following the light.

Action requires some detective work and lifestyle changes to beat SAD, which affects more women than men and hits especially hard in northern climates with short winter days.

Action No. 1: Determine If It’s Really SAD

If sad depression sets in as summer ends and the pattern continues more than a year or two, the feelings may be linked to winter. Symptoms, including feeling sad, mimic depression: fatigue, unhappiness, irritability and inability to focus on tasks. People with SAD typically sleep more and may eat too many starchy foods, leading to extra pounds.

If changes in behavior and mood truly wax in fall and winter and wane in spring and summer, it’s time to seek help. Ignoring this disorder may trigger a true depression with lasting physical and mental health effects.

Action No. 2–Breathe Better Air

Look to the air we breathe when deciding how to treat SAD. Everyone needs air, but the simple act of buttoning up the house for winter traps dirt and other contaminants inside, where we all spend much time. Getting the junk out of the air can help relieve the symptoms of the disorder, researchers are finding.

• Using an air purifier leads to a more healthful indoor environment, which can help stop SAD in its tracks. Here are some ways to start:
• Take control of the air: A first step is to look for good air purifiers to start the process off right.
• Do the research: Read reviews to learn about recommended air purifiers to decide which one will give the most benefits.

Action No. 3: Get Into the Light

Light therapy has the longest history of any treatment for the symptoms of SAD. It works on the theory that human bodies follow a 24-hour circadian rhythm that requires adequate light exposure to keep us on an even keel.

Some tips to let light help:

• Get treated with fluorescent light: Light therapy involves using a 10,000-lux fluorescent light for 30 minutes each day. Alternative lights offer half the power, but require the person to sit under it for 60 minutes.
• Follow the directions: If you buy a special light to help treat SAD, follow the directions that come in the package for length of exposure, time of day to use it and how far to sit from it.

Action No. 4: Eat Better and Move More

Everyone needs a good diet and enough exercise to feel well, but those suffering from depression, including SAD, require it even more. Staying active and eating right can boost mood and help fight symptoms of the seasonal blues.

Some tips for staying healthy:

• Spend at least 15 minutes outdoors each day, even in the winter, to allow your body to absorb the vitamin D in sunlight, which can greatly boost well-being and emotions.
• Make sure your diet includes enough vitamin D, especially if you live in the north, where sun exposure is lacking.
• Keep active and eat a nutritious diet.

Following these lifestyle and health changes and understanding the dynamics of SAD can help those who suffer every winter find a better quality of life. Remember, the better you breathe, move, eat and enjoy the light, the happier and healthier your winters can become.

Mary Thomsen writes about just about any topic, having spent 20-plus years as a community newspaper reporter, editor and owner. She also does freelance writing for blogs and has a particular interest in human interest stories and those promoting general well being.

Empowering.

You feel so good and proud of yourself for deciding to make a change. For determining that this will be your year.

You thought last year was, of course. And the year before. But clearly you were wrong! Clearly what you’ve been waiting for, what it’s all been heading towards, is THIS. Yes. This is definitely your year, isn’t it? Almost certainly.

Hopefully?

how to set weight loss goals – and keep them

1. put your weight loss goal in writing

You can say what you like about whether writing down your goals helps you to achieve them, but if nothing else putting something in writing ensures you actually think about it. Plus, it’s essential to the next step

2. break it down

One of the proven success strategies in the book ‘59 seconds‘ which I’ve been reading off and on the last few weeks, is to break a goal down into small achievable tasks. It stops you procrastinating on what might seem like a huge and otherwise daunting task, and also ensures you have no room to move when it comes to making excuses.

Another interesting point in this book is that merely visualising and breaking down goals is NOT a great way to succeed. It’s more effective to imagine the benefits but ALSO the challenges related to your goal. For every exciting benefit you think of, consider one challenge and how you might overcome it.

3. tell someone about it

Okay, so you might love the idea of keeping your goal to yourself and then proudly showing the world what you have achieved, but the truth? It’s a great reason to not make things happen. So seriously. Tell someone. Anyone! Spread it on Facebook if you choose or just keep accountable to a friend or coach.

4. pay yourself first

This is a principle often taught in finance, and it’s really helped me to get on top of years worth of credit card debts. How to apply this principle to weight loss? Well, in many ways. They might include preparing healthy food the night before for a busy day to come, working out first thing in the morning, or even taking time to journal before the day begins.

5. check your progress

That breaking down step you did earlier? Do it! And then check in once in a while. I like to set mini milestone goals for each smaller part of my big goal. It helps keep me focused and motivated, and is a great way to check in. Plus you get to have a mini reward

6. nothing is set in stone

If you fail because you didn’t try, well you really did 100% fail, didn’t you? But if you ‘fail’ because something is no longer for you then you deserve credit for being able to recognise when it’s time to move on from something. Life does not have to be pre-determined. Setting goals and working toward achieving them is great, but it’s okay to change your mind.

Of course you have to know your mind to be able to change it, which takes you back to step one

How do you keep yourself on track with your weight loss (or other!) goals?

Life is Now. Press Play.

Kat

PS: One way to keep effortlessly on track with your clean eating goals for 2012 is to make it incredibly simple to achieve that goal. The Woman Incredible Look Great Naked Eating Plan is designed to do just that, and for the time being it is still available at a special launch price. Check it out

Today’s post is a guest post by Joel from topfitreviews.  Joel recently discovered the power and health benefits of a walking routine. As result of this, he created a fitness equipment review site where he shares information on what kind of cross training machine is more suitable for your needs. For more information, please visit www.topfitreviews.com.

It may seem outlandish to tell you that one cross training machine has the potential for changing your life, but the truth is that it can. We would be living in a different world if everyone gave nutrition and exercise the respect that is due them.

In a perfect world, it would be rare to have loved ones in their forties and fifties passing away due to heart attacks. Strokes would be a thing of the past, and depressed individuals would no longer be holing up in their homes eating a bag of chips in front of the television. This perfect world would also be complete with people living exciting lives in the world outside. It would be impossible for people to just sit around in an unnatural state of being.

It may be unimaginable to think that the entire world could actually be living a more vibrant and healthier life, so let’s just concentrate on you for the moment. Could you see yourself living a healthier life filled with more energy?

Many things would have to change, and that would have to include your productivity. This is what matters most in life. Individuals, who are healthier, more fit and live active lives accomplish more in just one day than is realized by sluggish, overweight, and out of shape people who struggle with constant ups and downs that are characteristic with unstable blood sugar levels.

Through the use of something as simple as a bottle of water and a piece of exercise equipment, it is possible to change the world and help the unhealthy to become healthy again. Just think about how much more would get done if everyone in the world were to start exercising and get healthy. The world would run with greater efficiency.

We Are Not That Different

There is really no difference between us when it comes to our bodies. We all need the same things to maintain health. Everybody needs a certain amount of protein, fats, and carbohydrates daily to help maintain proper functioning, energy levels, and brain activity.

Regardless of your position in society, a stay at home mom, or the CEO of a multinational corporation, here are the rules your body must live by:

• Regular consumption of calories is required throughout the day to provide energy. Energy levels drop when you fail to provide your body with the fuel it needs.

• Your body is dependent upon daily consumption of protein, vitamins, minerals as well as other nutrients to provide the energy for automatic bodily functions such as metabolism and heartbeat. Your sense of well-being can be dramatically changed when you do not feed your body these nutrients.

• Our bodies were designed to move. When you live a sedentary lifestyle, various problems can occur. Those problems might be loss of muscle and joint aches and pains.

Even though each individual is different in many ways, the way our bodies work is not one of them. We are all the same when it comes to the way our bodies work and what it takes to keep them healthy and our brains functioning productively and focused. Nutrients must be supplied and consumed daily at intervals, and you have to keep moving.

Today’s World

Although it is common place to see exercise equipment in homes, it is a rarity to actually witness anyone using that machinery for anything other than a coat rack. Many people have memberships to gyms, and even carry the cards around with them in purses and wallets, but it is unusual to notice worn out cards because they are used daily. We all instinctively attempt to be healthy, but today’s fast paced world keeps many of us from acting effectively on our instincts.

If you were to count, what would you come up with as the number of health and fitness related products you have bought over the years with good intentions, just to lose interest in a few days or weeks? How many diets have you tried? How many false starts have you had with the same weight loss plan? If you’re like the majority of us, you will find that your life is littered with attempts at weight loss that have gone awry. Today it seems that this type of thing is simply expected because it is so common.

Here are some other common occurrences today:

• Many people wind up at vending machines or the nearest refrigerator for their afternoon slump pick-me-up of sugary snacks.

• Exhaustion in the morning sees many people turning to the coffeepot for numerous cups to help get the brain focused.

• Meetings get boring when there is no background activity, and the brain drifts off.

• Evenings find many people laid out on the couch because they are drained of energy after taking care of loved ones or a hard day at work.

Most adults fall into lifestyle patterns that lead to the above behaviors. Sometimes, meals are skipped because of the hectic lifestyle or because it is thought that it will help to lose weight. If you take another look at the three rules for the human body, it is easy to see what rules get broken when meals are skipped. Required calories are not being delivered and the body misses out on important nutrients. The body simply runs out of energy and you get that rundown, sluggish feeling by the end of the day.

Poor sleep habits are typically responsible for morning exhaustion, but this is often due to neglected nutritional intake and no exercise. Overweight people are not as likely to get as much quality sleep, particularly if they have developed sleep apnea.

A World Of Change

It is impossible for the brain to focus the way it should when it does not receive proper nourishment. Simply by giving fitness equipment the attention and respect it deserves, a world of change can take place. Think about the impact it would make if everyone chose to do the same.

Respect yourself and your home gym equipment by actually using it as it was meant to serve.

Let’s get to the point. If you live a healthy life you will become more productive and successful. Healthy life means that you will provide your body with healthy foods, frequent meals and regular activity and if most people would carry out these simple steps, the world, but especially your close environment, would be a much better place, thus leaner and far more efficient (productive).

Here are some foods I consider absolute staples, 10 Essential Look Great Naked Foods Your Kitchen Needs. Keep these in your home and you are unlikely to ever get stuck in a food emergency or end up tempted to hit the take away!

Enjoy.

1. Coconut oil: this saturated fat is made up of medium chain fatty acids, and great for energy as well as fat loss. A teaspoon will quell the sugar cravings right away, and it’s also fab for cooking!
2. Organic protein powder: A great back up for a meal if need be, and also excellent post yoga. I recommend my own brand, which is all organic and grass-fed (and a great price if I do say so myself!) but if you don’t want that one any good organic brand is a smart choice.
3. Tinned salmon or sardines: I’m not a huge tinned food fan, but great as a back up.
4. Frozen organic vegetables: frozen veg are snap frozen, retaining nutrition. Great as a back-up again!
5. Greek organic yoghurt: I recommend all dairy be organic. Greek yoghurt is fab as it is high in probiotics; good bacteria.
6. Dark chocolate:at least 85%: it’s higher in antioxidants, and lower in sugar
7. Red wine: enough said
8. Avocado: a great fat that can be used as a snack on its own if need be!
9. Frozen berries: add them to the yoghurt or your protein shake, or enjoy with some chocolate and wine. Yummy.
10. A great nut and seed mix: Avoid peanuts as they are legumes not nuts. I would roast nuts yourself if possible to avoid vegetable oils, and then salt with pink or grey salt.

Keep these foods in your cupboard and enjoy being able to go home without worrying about what to eat on those days when you just can’t be bothered!

And remember -

Life is Now. Press Play.

Kat

P.S You can still grab your copy of the Woman Incredible Look Great Naked Eating Plan on sale with 10 bucks off for just one more day. It’s a simple, comprehensive list of how to eat to look and feel your very best, and comes with some pretty sweet extras; like meal plan options, recipes and a smart shopping list. Click here to check out the full details and grab it while it’s still on sale!  Blokes don’t be put off by the title; this book is a great read for anyone wanting to get a grip on clean eating! I promise you’ll love it if you dare to look past the title! 10% of all proceeds of the launch sale are going to support the Leukemia Foundation via Woman Incredible reader Chao who will be shaving her head as part of the World’s Greatest Shave.  

I don’t know about you, but I actually read through that post 3 times! Once when the tips came in after I requested them, once on my phone when it was published, and once later on when on my laptop.

From sticking to a new eating or training plan, to sculpting a fab bikini body, to smart tricks for motivation and procrastination, the gang quite literally covered everything you need to know about keeping on track with your resolutions and maybe even with some resolutions or goals you hadn’t thought of!

And you wouldn’t expect anything less from a group of world leaders in strength coaching, nutrition, Biosignature and fitness modeling, would you?!

kat’s top 3 tips for keeping your new year resolutions

Somewhere in the midst of collecting expert tips I forgot to add my own 3 tips to the mix! Here they are:

1. Resolve to live according to your passions rather than your shoulds

If you’re into goal-setting and list-making you’ll know how easy it is to keep adding another, and another, and another. And another! Am I right? The question is – how closely to these goals and tasks truly relate to the things that you actually care about? Really care about?

By the stuff you care about I mean the stuff that is close to your heart, that matters above all else. Stuff like living in a certain way, being a certain person. For example, if you think you want wealth do you really want security and freedom? And are you secure and free by chaining yourself to your career in order to (supposedly) achieve your goal of wealth? Decide who you want to be in 2012 not what you want to tick off, and then ‘re-resolve’ where necessary.

2. Choose your MIT each day

Your MIT is your Most Important Task for the day. The thing that, even if you get nothing else done, once completed will mean that you are satisfied and happy with the day just finished.

A small tip: your MIT is NEVER getting all your emails done. I know, I know, it feels good to stay on top of things, but answer me this – is getting your emails done every day or week one of the things that reflects who you want to be in 2012? Is ticking off your busywork one of the things you are passionate about? Hmm? HMMM?

Okay then.

3. Don’t be afraid to fail once in a while

The slogans, marketing departments and motivational folk tell you to never, never, never give up. And I agree. IF the something to never give up on is something you are passionate about. I don’t mean used to be passionate about, or think you are passionate about.

I mean if it truly and deeply matters. To you. Now and/or in the future. Which is why my third tip for turning your new year resolutions into reality is to check in with yourself once in a while and make sure they are still what you want in your reality.

don’t miss out on my 45 expert tips from some of my favourite people!

I hope you found (or find!) those tips useful as you go about your quest to actually make 2012 your year. And don’t forget to set your ‘MIT’ for tomorrow!

Hmmm, now that I think about it, it might be time for another quick perusal of last week’s 45 expert tips, don’t you? I know I’ll be bookmarking it for future inspiration!

Life is Now. Press Play.

Kat

The thing about self-help-y type stuff is that there is a lot of it out there. Some good or even great (life changing on occasion!), some bad, and some just plain old ugly. My top tip for sorting the great from the ugly is a quick perusal of whether the expert in question has a) achieved what they’re trying to teach, and b) effectively taught what they’re trying to teach.

Of course it’s not always that easy to know, especially on the internet. Which is why I’ve done a little sorting for you to kick of your 2012, and brought you only the best, the greatest and yes even the most life-changing stuff.

From some of my favourite fitness and motivational colleagues. I asked them for their ‘top 3 tips’ on keeping your new years’ resolutions. Even if you’re not the ‘set and write goals or resolutions’ type I know you’ll find inspiration, motivation, and perhaps a fresh outlook in reading what the gang have to say.

And then I know you’ll get out there and start smashing some plateaus. Yes?

Enjoy.

Mark Ottobre – Maximus Mark

1. Make sure each meal contains a source of quality protein (yogurt contains protein but does not fit this description; hint animals are best)

2. Go as gluten free as humanly possible (check out Mark’s podcast link on the topic)

3. There are two types of eating behaviours … Predators and Prey… The prey grazer all day, the Predator eats proper meals containing protein and fats (primarily) .. so next time your in doubt, ask this question, are you eating like a Lion or a cow?! Mooo!!

Check out www.eatyourwaytoabs.com.au for your free diet and nutrition program from Maximus

Amanda Brown – The Queen of Lean

1. Set aside a night to have a cook off for the week; I find that Sunday works well. This way you will have your some snacks and lunches covered for the week and you won’t be left hungry wondering through a food court or out and about looking for healthy food

2. Measure your body fat % every 1-2 weeks to stay on track. This way you know what is/isn’t working and it also can become a little bit of a competition to beat your results from the previous week

3. Wean yourself off sugar to free yourself from cravings!

Visit www.thequeenoflean.com.au or email amanda@thequeenoflean.com.au for 12 weeks of body transformation programs – wow!

Dr Clarissa Hughes – Getting Lean and Curvy

1. Give yourself the ‘green light‘ with green vegetables – things like cucumber, asparagus, broccoli, rocket, spinach & other leafy greens are packed with fibre, phytonutrients & other goodies. Try them raw, lightly steamed or even in green smoothies

2. Have a ‘no white at night’ policy – a good way of starting to clean up your eating is to swap things like white pasta, potatoes & rice and at dinnertime with more nourishing alternatives like zucchini ‘spaghetti’, cauliflower mash, & quinoa (pronounced ‘keen-wah’)

3. Adequate hydration is important – aim for 500ml per 10kg of bodyweight as a rough guide. Don’t rely on thirst as an indicator of your need for water – and set an alarm to remind yourself if necessary!

Check out www.leanandcurvy.com or email leanandcurvy@gmail.com to find out about Clarissa’s favourite wholefood nutrition support product, JuicePlus, or to find out about customised eating plans and food diary analysis.  Don’t forget to check out her fab facebook page too!

Tonic Superfoods

1. Overcome sweet cravings with a superfood smoothie! Superfoods provide you with a sustained level of energy and nutrition that support the body’s metabolism and energy release systems. The mineral rich content of superfoods also nourish the adrenals and prevent exhaustion, while avoiding unnecessary sugar crashes and muscle damage, giving you the energy to get through every day!

2. Apple Cider Vinegar has been used for centuries as an aid to assist the liver in detoxification as well as assisting the body in the proper metabolizing of proteins, fats and minerals. Having some apple cider vinegar before a meal will assist in raising your metabolism by increasing the body’s ability to use proteins for insulin production; insulin is required for the conversion of glucose into energy.

3. Mix things up ever once in a while; just because something in particular helped you lose weight & get lean in the past doesn’t mean you have to do it for ever! Your body is smart and needs a change every now and then to keep it on it’s toes!

Head over to www.tonicsuperfoods.com.au to receive Tonic’s ebook “Be your best every day – The Tonic Way!” with some great recipes and nutritious treats or check them out on facebook!

Rachel Guy – Rachelguy.com.au

1. BE PREPARED TO SACRIFICE – Everyone wants to have a 6 pack and a firm butt! Listen up! ITS HARD WORK! It doesn’t come in pill form, neither is there a quick fix solution. Looking hot in a bikini is about dedication and discipline. Be prepared to sacrifice certain behaviours, foods and even staying away from certain people who are sucking your energy and ability to succeed.

Be brutally honest with yourself. Its hard to look inside when we live in a world of excuses!

Remember “If it is important you will find a way, if not, you will find an excuse.” If you find yourself making excuses, quit wasting your time. Your goal clearly isn’t that important to you.

2. BE REALISTIC - There is nothing worse than the feeling of failing to hit your goals. We have all been there. Setting short term realistic goals such as changing one behaviour every week, leads to long term adherence and success. When I am dieting for a show I make sure i have my skinfolds done by a Biosignature Practitioner every week and discuss with him the goals for the next 7 days. Every day from then on I am thinking about my next assessment.

3. GET A COACH or TRAINER – I cannot express clearly enough how important it is to have a coach, mentor or trainer to help you achieve your goals. I have 2 trainers, a business coach and several mentors. Thats over 5 people pushing and directing me to my goals! Its hard to fail when you are accountable to someone. Its hard to make excuses too. Having been in the fitness industry for 12 years i have heard (and made) every excuse under the sun! My clients know that i will not tolerate any form of an excuse and they are aware, if they make an excuse, I will call them on it!

We are all human, we all have cravings, slip ups and drink one too many bottles of red wine. Be honest with your trainer, don’t make an excuse, trust me, he/she will be able to see straight through you!

Want to connect with Rachel? Visit www.rachelguy.com.au or jump on her facebook page over here!

Sam Beau Patrick – The Health Queen

1.  DREAM BIG – people can expand so much when they let their hand-breaks off. Let your mind daydream that everything is possible.

2.  RE-INFORCE IT – surround yourself with images, words, goals, notes on the fridge, montage screen savers – just continually bombard your brain with the fact “this is YOU”

3.  COMMIT – don’t expect changes unless you make some changes. They usally aren’t painful, don’t cost money nor cause heart-ache yet we resist trying new things. Commit deeper than you have before.

Visit www.byebyebridget.com/category/blog to be further inspired by The Health Queen!

Daine Mcdonald – Clean Health

1. Seek Professional Help. We all like to think that we can do it alone, but more often that not for a variety of reasons we only get 50% of the way there. I find the best way to actually get something out of a new years resolution or a goal is to invest the time and money into a professional who can help me get there.

An example is my own training this year, I have a photo-shoot for my website at the end of March and have enlisted the help of a world-renowned coach to help me get there. He holds me accountable and provides me with the necessary tools and information to get there without me having to think about it. If you are in Sydney check out my company’s New Years 12 Week transformation program, it will provide you with those same tools to help turn your ambitions and goals into reality!

2. Get Your Family/Friends On Board. I find those that have a supportive network of people around them who understand and appreciate their health commitment are more likely to succeed with their resolutions. If those around you are not, then perhaps the company you keep needs to be put to question. A wise man once told me you are the average of the top 5 people you spend your most time with. So be selective with the people you invest your time and energy into.

3. Like Facebook Pages That Give Out Useful Health Information. Over the years I have found that a person educated in health and fitness is going to be more likely to achieve their goals. Because there is so much information out there in regards to nutrition, hormones, training etc I believe the following criteria needs to be met when it comes to who you should listen to in the field of personal training, nutrition and strength and conditioning

i. Do they have a proven track record of client successes?

ii. Do they constantly educate themselves and their staff to stay at the top of the industry with up to date information?

iii. Do they practice what they preach? They might not have to be as lean as a bodybuilder or as strong an Olympian, but to be a real health model they must lead by example.

People or company’s who I feel do this out there whom are worth following are:

• http://www.facebook.com/CharlesPoliquin
• http://www.facebook.com/pages/Functional-Fitness-Magazine/197082813670015?ref=ts
• http://www.facebook.com/pages/Clean-Health/119781138034423
• http://www.facebook.com/GettingLeanAndCurvy

… and of course Woman Incredible and Body Incredible! So do yourself a favor and like those three pages to stay up to date on useful information that help you with your health goals.

Natalie Carter – NatCarterPT

Eric Falstrault – BodhiFit Online

Joseph Coyne – Coyne Conditioning

1. Develop habits. If your resolution involves a behavioral change for the better (e.g. Eating meat for breakfast) try to make it habit. So make sure you stick with it for at least 21 days before taking a break from the behavior and that way it’ll be far more likely to stay as part of your routine.

travis jones – Result Based Training

Sara wiercinski – Love Yourself Naked

1. Set a goal: Don’t listen to fear based negative talk.  Go after something important to you, not what you should do or what you can do what you want, really really want, to do.