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.

Here are the top 10 most read Body Incredible posts for 2011 – Enjoy!

1. Incredible Bodies #2 – Those Legs Are AMAZING: And Here’s How To Achieve Them

Have you ever seen a more perfectly sculpted pair of legs? Carrie Underwood (of American Idol fame) has the sort of definition and tone that most women only dream about. And she’s clearly worked hard to get them – so we can hardly blame her for showing them off, can we? Read More.

2. Does Sweating Help You Lose Weight?

Lots of people hate sweating. In fact, I’d have to say at least 80% of my female clients can’t stand it, and at least half the mean seem to find it pretty gross as well. The think it’s icky, unhygienic, and embarrassing. In fact, many of my clients apologize to me for sweating. Well apologize no longer, because it’s official: I LOVE sweating. Okay, so I don’t LOVE touching your sweat (although it really doesn’t phase me), what I mean is I love the feeling of getting a good sweat up in my own workouts. Read More.

3. Want Jennifer Aniston’s Lean Physique? Here’s How

Love her or hate her (or her hair), there’s no denying Jennifer Aniston has a hot body wanted, albeit in different ways no doubt, by girls and guys alike.

Of course it doesn’t take long to research how she got in such great shape, but what you really want to know is how can you translate that into sculpting and toning your body into a lean work of art. Read More.

4.  101 Ways To Shed The Final 5 And Finally Get Ripped

You would think, given how well you eat and how hard you work, that you would actually have been able to hit your goal by now. Right? Surely after everything you’ve put in over the past weeks, months, perhaps even years you should be prancing around most of the time thinking how HOT you look.

You can admit it. I know that’s what you want. Well, maybe not the prancing part. Read More.

5.  Incredible Metabolism Boost #1

Did you know that sprint-based cardio is absolutely the best type of cardio to burn body fat and lose weight fast?

A University of New South Wales study found that women who undertook 8 seconds of sprinting on a stationary exercise bike, followed by 12 seconds of light cycling for 20 minutes, lost 3 times as much fat as women who perform continuous cardio for 40 minutes. Read More.

6.  How To Transform Your Body In A Week

What do you do if you want to get in phenomenal shape within a week? Here’s my 7-point plan to get you in tip-top shape ASAP. Granted, it’s definitely easier to stay in great shape if you’ve already been exercising regularly and eating fairly well, but even at this time of year even the most committed Body Incredible seeker can slip up. When I need to shape up, tighten up and lift up (my energy!) as quick smart as possible I follow this format. And it really works. But no half-hearted attempts – it is, after all, only a week. Read More.

7. The Perfect Post-Workout Food For Fat Loss

Today’s post is in response to a reader question. See below for how to have your questions answered in an upcoming article.

“I am a regular visitor of your site and find your posts incredible. It would be really great if you could give me some guidance on post work out meals. I am 25 yrs old. My height is 5 ft 5 inches and I weigh 67 kg. I wish to lose fat and have a lean body. I generally do weight training and some cardio, and I work out in the evenings. Will be glad to hear it from you. Thanks.”  Read More.

8. How To Avoid Chunky Fat Aerobics Instructor Syndrome

There’s an unsightly affliction attacking gym-goers everywhere, and this might include you. It’s the syndrome of the ‘Chunky Fat Aerobics Instructor’ (a fantastic term, coined by Strength Coach and creator of the BioSignature method, Charles Poliquin). It’s defined by a big ole booty and ever-expanding thighs. Now I’m not being mean nor am I being facetious. Read More.

9.  6 Rules On Life From Arnold Schwarzenegger – And A Tribute To A Lost Friend

Yesterday I went to the funeral of a friend who was only 34. He was a trainer who I’d known for many years through the time I worked at Fitness First, and was married just 6 months ago.

Saying goodbye is never easy, but it’s all the tougher when death takes someone so young, fit, and vibrant. And as cliched as it may be, it really does make you stop and assess your own life; the way you spend the majority of your time, the way you engage with your loved ones, and whether or not you truly are ‘pressing play’ on life every day. Read More.

10.  7 Days To A Flat Stomach

Today’s post is a guest post by T.J. of Result Based Training Australia (RBT). If you’ve been following my Woman Incredible blog and Facebook page then you’ll know that RBT is not only Melbourne’s premier fitness company and where I am even personally trained, but is also the home of my new office and the venue for all of my events.

Seeing as how T.J. is one of the best trainers I have ever had the pleasure of working with, I have asked him to jump in and share his top tips for getting that flat stomach you’ve always dreamed of. This post is one of the best-value and info-chocked pieces you’ll find on the internet!

Over to T.J. – enjoy! (PS: make sure you read all the way to the bottom for a ridiculously good ‘no-brainer’ offer from RBT. You’d be crazy to miss out on this). Read More

And remember -

Life is Now. Press Play.

Kat

This post from Body Incredible’s sister blog Woman Incredible is so useful at this time of year that I wanted to share it over here and make sure you don’t miss out! It’s all about how to workout at home or on holidays even with zero equipment.

The Ultimate Holiday or Home Workout

I had a great response to my quick but super-tough hotel gym workouts last week (see Part 2 here, and you can click through to Part 1 from that page if you choose), but it did bring up a certain point from reader Bec.

What if you’re on holidays, or perhaps even wanting to whip up a bit of a home workout, and you have ZERO equipment and yet are filled with the desire to pump out some blood, sweat and tears? Hmmmm … well as much asI do say you don’t necessarily need to keep up the training regime whilst on your preciously limited holiday time, I do completely understand that urge that sometimes comes on to really feel you’ve earned your dinner out in advance!

Read more here.

And remember -

Life is Now. Press Play

Kat

Today’s post is a guest post by fellow Poliquin coach Daine McDonald, Director of Clean Health in Sydney. 

This is an article that both the Biggest Loser and the Australian media refused to put up – despite the Biggest Loser initially commissioning the article!

Here is what they told Daine -

“I’m really interested in what you’ve written, but I’m afraid to say I can’t publish it all. To be honest, I was expecting an article around exercise only, but  I realise I should have specifically stated this in my brief.

The thing is the dietary policy here is based on the Australian Dietary Guidelines. That means a strictly low-fat message. It’s all through our diet programs and recipes.

Our editorial policy is not to deviate from the Dietary Guidelines because (a) they’re adopted by the Australian Dietitians Association and (b) we don’t want to confuse our members. It’s one message at all times.

I would be sacked if I published an article advising our members to eat full-fat dairy! What you say about alcohol also goes against our preferred position, unfortunately.”

how to beat belly fat this christmas!

Every week I get asked my gym members, friends, family and clients what they can do to avoid packing on some extra padding during the Christmas season. Should I be eating this? What if I ate this instead of that? What type of exercise should I do and when? You get the picture!

Well in the spirit of Christmas I figured it best to share my top 3 tips on how you can avoid the dreaded holiday bulge!

1)    Consume full fat foods to blunt sugar cravings

Yes you read that right but let me interpret it for you. People often get confused as to what is the real enemy of fat loss… is it fat foods or sugar? Back in the 80’s and 90’s fat god a bad name as the culprit of fat gain. However recently people are becoming more and more aware that good fats (think unsaturated fats) can be your fat fighting friend and not your belly bulging enemy!

The scientific community as a whole is now discovering that more often than not the main culprit is sugar not good fat.

Whenever you consume sugary foods you get a large release of a hormone called insulin, which is produced by the pancreas. Insulin’s job is to transport glucose into our muscle, liver and cells. If you repeatedly increase the release of this hormone over time the receptors to insulin switch off and no longer recognize it. Examples of foods that raise insulin in significant amounts are cakes, bread, pasta, chocolate, fruits (yes fruit!) and ice cream. So basically all the sugary and sweet stuff!

When these receptors become unresponsive to insulin big trouble or more precisely, big fat looms, as without an access point to these fat burning depots the fuel we consume can get stored as fat rather than being used up. This is known as insulin resistance. How can you tell if this is you? If you store your fat around your midsection like a spare tire than you fit the profile… oh and you have an increased chance of developing type 2 diabetes!

So this is where ‘good fats’ come in. Good fats actually blunt the insulin response in the body, thus leading to a balanced rise in blood sugar and not a yo-yo inducing effect that most people get on. This is a good thing because with balanced blood sugar levels comes reduced stress on the pancreas and less clogging up of our insulin receptor sites which in turn leads to fuel being burnt off not stored!

So my simplest piece of advice is try and eat a breakfast high in protein and good fats (so as to not elevate insulin), which will help better balance your blood sugar levels from the start of the day. So eggs and avocado for breakfast or lean bacon/ham with some brazil and macadamia nuts will do just fine. Another simple trick that I picked from world-renowned Strength Coach Charles Poliquin is when you are craving sugar eat some fat, for example add some full fat cream to my coffee or simply have a tablespoon of it late at night if I am craving something sweet.

2)    Be active every day

I tell my clients not to look for vast improvements over the Christmas period unless they are training for a specific event. Aim to maintain what you have, and be comfortable with a maintenance-based mindset for this period.

Being active daily could be as simple as walking your dog to the park or going for a swim at the beach. The goal should be a minimum of 30 minutes per day. So that includes walking, interval sprinting, yoga/pilates or weight training. These are the exercise methods I use to help my clients get into shape year round. Frequency? Aim for 3 x weight-training sessions per week.

So why do I prefer weight training to running? There are numerous reasons however to pick out a few, when done correctly you can elicit not only the same energy expenditure as a run or jog but the hormonal profile of a planned weight session is going to be more geared towards fat loss. An example of the type of workout I might get my clients to do over Christmas can be found here.

This type of workout utilizes high repetitions and short rest intervals, which will lead to an increased production of blood lactate. An increase in blood lactate levels will lead to an increase in growth hormone, thus resulting in significant losses of body fat!

3)    Drink in moderation

This is the area where most people throw away all of their hard earned effort throughout the year. Think about it, your body treats most alcohol as a toxin, so if it’s first instinct is to try and kick-start detoxification through your liver, kidneys etc then it is a sure fire sign that it probably is not good for you! We all know the negative side effects of drinking too much so I won’t harp on about them, but I will make some recommendations, which will hopefully help.

My first recommendation is to switch your poison, as not all alcohol is too bad for you. Yes that is not typo! Red wine is always the best option. The major benefit from it is higher levels of a compound known as resveratrol.

Among resveratrol’s benefits are that it has been shown to raise metabolism, increase energy, suppress appetite, stabilize blood sugar, accelerate the breakdown of fat stores, improve insulin sensitivity, reduces inflammation, increases muscle mass and help prevent the conversion of anabolic male hormones into fat-inducing female hormones!

If that’s not enough reasons to trade in your beer for a red wine then I don’t know what is! So what is the best type of red wine? A Merlot or Pinot Noir as they contain higher amounts of trans-resveratrol which is the biologically active form that it best utilized by humans.

Other than that limit the intake to 2-3 glasses tops during a social event – not a whole bottle.

In concluding follow these 3 tips to ensure you either maintain or don’t gain body fat over the silly season!

References:

1)    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/211/Of_Skinny_Mice_and_Men_The_Resveratrol_Story.aspx

2)    http://cleanhealth.com.au/whats-ideal-fat-loss-breakfast/

3)    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/444/Whats_Really_Making_Us_Unhealthy_Hint-_its_not_sat.aspx

Daine is (among many other professional certifications) a Level 2 BioSignature Practitioner and one of the few level 4 Poliquin Certified Strength Coach’s in Australia. He has also done several semi-private internships specializing in advanced body composition and hypertrophy with world renowned Strength Coach Charles Poliquin. If you’re a Sydney gal and looking for someone who I recommend to work with, look no further than Daine McDonald and the team at Clean Health. Don’t forget to ‘like’ Clean Health on Facebook for tips on being clean, lean and healthy – I do!

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Kat

Female Fat Loss Over Forty!

As a woman in my forties, I can relate to many challenges that others in my age group face.  What’s a woman to do when her waistline seems to expand even with exercise and watching nutrition? Unfortunately there isn’t a ‘magic formula’ but there is hope.  It’s not possible to lose fat from specific target areas (unless you want to resort to pricey surgical procedures).  However, you can tighten trouble spots with specific exercises.  In addition, by losing body fat, your trouble areas will improve, giving you the look that you desire.  It’s very common for women in their 40’s to gain weight around the mid-section, specifically; their tummies and behinds, resulting in a thicker waist and wider hips.  I would like to share a few ‘secrets’ with you that you can use to tap into the fountain of youth.  It’s possible to feel better than you did in your thirties, look your best and have extra energy.

GET RID OF YOUR TREADMILL!

Yes, it’s true! Please stop the long, slow monotonous treadmill (or any cardio machine) sessions.  Just get rid of your treadmill to make more room in your house and your life for some really effective and inexpensive fat burning exercise.  Your body is all you need.  The secret is replacing your long drawn out cardio sessions with short high intensity interval training sessions.  You can do this with a few simple body weight exercises such as the squat jump, jumping jack or stationary sprint.

Here is a great example of a fat burning exercise that you can add to your day without sacrificing time and space.  The squat jump. (You can modify the movement to match your fitness level by reducing the height of the jump and the depth of the squat). It’s very simple to start the program.  Start with 20 seconds of squat jumps, followed by a 10 second recovery time.  Try to do 10 total sets (or for 5 minutes).  Then you can rest for one minute. as your body adapts and your fitness level increases, you can try to increase your time by another 5 minutes.  In 10 minutes at this pace you will burn a ton of calories.  But remember, this isn’t a slow, easy pace.  You are trying to train at a high intensity level and so you need to ensure you’re breathing hard and keeping your heart rate up there.

• Go into a squat position, powerfully jump to fully a extended position and raise arms overhead
• Slow down as your feet touch the ground and return to the squat position
• Modify by strongly reaching to the ceiling without lifting feet off the ground.
• You can also adjust the deepness of your squat.  The lower your go targets your rear and thighs more effectively.

Those Legs Are AMAZING: And Here’s How To Achieve Them

Have you ever seen a more perfectly sculpted pair of legs? Carrie Underwood (of American Idol fame) has the sort of definition and tone that most women only dream about. And she’s clearly worked hard to get them – so we can hardly blame her for showing them off, can we?

Don’t imagine for a second that owning a pair of pins like this is out of your reach. A few minutes on Google will tell you that Carrie was 2 sizes heavier than this when competing in Idol and has only recently displayed such a lean physique. Of course we can assume she already had the groundwork in place – muscle like that doesn’t come from body fat loss alone. Want to start laying the steps for your own incredibly defined legs? Here’s what you need to do:

How To Dramatically Sculpt Your Legs In 4 Easy Steps

1. Choose compound exercises that work all your major leg muscles in one hit. Weight machines are for people who want to take the easy route and create some major postural dysfunction to boot. Not only that, they build poorly balanced, chunky muscles. So not what you’re after! Exercises like squats, lunges, side-ways lunges, dead-lifts, 1-leg dead-lifts or squats, and stability ball work like lying leg curls (pictured below) are absolutely the best way to define your legs.

To achieve the bonus effect of some powerful fat burning while working with weights, perform 4 or 5 types of the above exercises back to back, for about 8-12 reps each, with no rest between exercises. Rest for 30 seconds after completing the circuit. Repeat this 3-4 times. Aim for at least 2 sessions like this each week (assuming you will also be working your core and upper body at some stage during the week). READ MORE

Want Jennifer Aniston’s Lean Physique? Here’s How

Love her or hate her (or her hair), there’s no denying Jennifer Aniston has a hot body wanted, albeit in different ways no doubt, by girls and guys alike.

Of course it doesn’t take long to research how she got in such great shape, but what you really want to know is how can you translate that into sculpting and toning your body into a lean work of art.

Let’s take a look at what Ms Aniston does and how that can benefit you:

How Jennifer Aniston Eats

Jennifer’s a long-time fan of the Zone diet (40% carbs, 30% fat, 30% protein) and one of its most famous success stories. So should you jump on the Barry Sears bandwagon?

In my experience the Zone diet is one of the lesser of many diet evils out there in the big bad world of Internet health-care. Compared with conventional health wisdown (food pyramids and typical magazine advice), the Zone at least has decently indicated your requirement for significant proteins and fats.

But if there’s one thing I’ve learnt over the years it’s that one-size-fits-all does not work. And when in doubt, cut back on carbs. Before you label me ‘crazy Atkins label’. (I’ve never followed Atkins specific advice although the way I eat is pretty similar), consider this. If you lived in nature, as you’re designed to, you wouldn’t have access to all year round carbohydrates such as grains, fruits, and even most vegetables.

If you’re thinking maybe this could explain why eating vast quantities of the stuff month in-month out could be screwing with your health and your metabolism, you’d be right. I’ve written previously on seasonal eating but what you really need to do to be in great shape is eat right for your unique metabolic type. I’ve used Metabolic Typing with literally hundreds of clients, and have had phenomenal results across the board. This is because everybody’s different. Jen’s been lucky enough to hit on the right diet for her, but who’se to say it’ll work for you. Find out more about Metabolic Typing here.  READ MORE

PS: Want a sweet treat with zero sugar and zero artificial sweeteners? Woman Incredible protein powder tastes amazing, is organic and grass-fed and is naturally sweetened with the herb stevia, so there is no need to worry about sugar addiction. AND until Wednesday next week there is free shipping off all your Woman Incredible store orders! :)