Hello Fitness Friends!

Hands up who had a big weekend with a little too much food, a little too many glasses of champagne and maybe not enough exercise? If you are feeling a bit run down, tired or just plain “yuck” today . . . → Read More: A VERY simple way to cleanse your system & increase your water intake!]]> A VERY simple way to cleanse your system & increase your water intake! by Courtney Barber

Hello Fitness Friends!

Hands up who had a big weekend with a little too much food, a little too many glasses of champagne and maybe not enough exercise? If you are feeling a bit run down, tired or just plain “yuck” today then I have a simple solution for you that will:

- cleanse your system
- increase your energy and metabolism
- improve digestion
- eliminate toxins

Lemon water! I know, simple yet very effective.

You can add a few squeezes of fresh lemon to warm water in the morning upon rising, or fill up a large jug with water, fresh lemon slices, lime slices and some mint. Sip this drink throughout the day and make sure you keep refilling it, so you always have a nice fresh glass on hand.

If you are someone that doesn’t drink enough water, then this tangy twist on water may help to up your intake, while it cleanses and detoxifies!

Try my Lemon Water challenge for 7 days and let me know how you go!

Until next week, be fit & well

Courtney

PS: And remember to send me your health and fitness questions through the Ask the Trainer tab or just post them on the wall!

www.courtneybarber.com
www.courtneyfit.blogspot.com

Love this post and image from Courtney! Hi Everyone,

I found a great little graphic which really illustrates the importance of not “beating” ourselves up constantly about bad food choices or the occasional slip in your normal diet. Yes, everyone gets tempted by tasty treats and sometimes we slip into bad eating habits, but the important thing to . . . → Read More: What to do after a “bad” food day]]>

Love this post and image from Courtney!
Hi Everyone,

I found a great little graphic which really illustrates the importance of not “beating” ourselves up constantly about bad food choices or the occasional slip in your normal diet. Yes, everyone gets tempted by tasty treats and sometimes we slip into bad eating habits, but the important thing to remember is to:

a. Put down the rest of the (insert your unhealthy food here)

b. Look at the reason why you binged

c. Understand the trigger (what is stress, boredom, tiredness etc)

d. Remember that there are plenty more meals to come in the week and one slip up does not equal doomsday, nor does it warrant you to throw in the towel and continue the cycle!

e. Pre plan your next meal and make sure it is something super healthy, to bring you back on track!

It’s all about consistency, so keep this mind

Be fit!

Courtney

www.courtneyfit.blogspot.com
www.courtneybarber.com

Hi Everyone!

I have been getting a few questions this month regarding exercise, particulary workouts that people can do in short amount of time, but really pack a punch!

We don’t all have hours to devote to the gym, so I suggest that High Intensity Circuit . . . → Read More: The best workout to blast fat quickly!]]> The best workout to blast fat quickly! by our terrific ambassador Courtney Barber

Hi Everyone!

I have been getting a few questions this month regarding exercise, particulary workouts that people can do in short amount of time, but really pack a punch!

We don’t all have hours to devote to the gym, so I suggest that High Intensity Circuit Training is the way to go when you are pushed for time, but really want to burn those calories.

This type of training incorporates both cardio and strength moves in a circuit, with little to no rest between exercises. The main focus of this type of training is the intensity, so make sure you are pushing yourself to failure in each different section of the circuit.

If you would like to add a new dimension to your training, then try my example circuit below 3 times this week!

2 mins jump rope
20 pushups
20 squats
2 mins star jumps
20 tricep dips
20 walking lunges
2 mins stair run
20 ab crunches
20 second plank hold
2 mins jump rope

Rest and repeat 2-3 times

You will be surprised how much you feel this after the first set. If you are a more advanced trainer, then I suggest adding weights to the strength sections, or even doubling the time and reps. ie. 4 mins of skipping and 40 pushups.

Would love to hear how you go this week!

Courtney

Hi Everyone

How did you go with your New Years weight loss tips from last week? Did you implement them all? If you did, how are you feeling today? Make sure you comment with your results!

Now that you have (hopefully) lost all those extra kilograms gained through . . . → Read More: The BEST low carb – low sugar – low fat treats! by Courtney Barber]]> The BEST low carb – low sugar – low fat treats!

Hi Everyone

How did you go with your New Years weight loss tips from last week? Did you implement them all? If you did, how are you feeling today? Make sure you comment with your results!

Now that you have (hopefully) lost all those extra kilograms gained through the holiday season (and if you haven’t, click here to find out how you can) its time to make sure that you are not going to fall back into the unhealthy eating trap.

Most people can cope with preparing their larger meals on a daily basis, but one thing I hear over and over again is that “snacking” is usually your weight loss downfall. It’s that scary time between meals, when you really feel like something sweet and you know that a chocolate bar is only going to hurt you…but you reach for it anyway! Those extra calories slowly creep up and before you know it, you have gained weight!

Luckily for you we have Slim Secrets to thank for giving us a range of amazing, low carb, low fat snacking options, which are perfect for all those “in-between” times! You may not be familiar with all the lovely products they have on offer, so read on to find out which products would be right for you.

For people who love white chocolate and berries…

NIGHT TIME BINGE – BUSTER! A delicious blueberry and raspberry bar, made from real snap frozen fruit, drizzled with smooth white choc that melts in your mouth.

For people who love peppermint crisps…

MINTABOLISM BOOST! The Mintabolism Boost bar packs a punch with green tea extract (concentrated tea) which contains antioxidants that come from polyphenols in the tea.

For people who need their morning coffee…

MORNING REV-UP! Need something to fill the mid morning gap? If you crave coffee and sweets and you need a boost, here’s a secret weapon to get you going.

For people who love caramel and chocolate…

AFTERNOON SNACK ATTACK! A decadent choc caramel and snack that you will think is too good to be true.

Just reading about these bars makes me hungry! So now you have a great option for your snacks, without the guilt! Slim Secrets bars fit perfectly in your bag (I have them in there all the time) as well as in your desk, car, gym bag etc…

Lets make 2012 the year we don’t gain weight from unnecessary snacking on junk food! When you head to the supermarket this week, make sure you pick up some Slim Secrets bars!

Keep active!

Courtney

Happy 2012 Readers!

How did you celebrate Christmas and the New Year? Is your answer “with too much alcohol and food”?

Yes we all indulge a little too much over the holidays, enjoying those festive treats and celebration drinks, however after all the . . . → Read More: 10 Ways to Lose Your Holiday Weight Gain – FAST!]]> 10 Ways to Lose Your Holiday Weight Gain – FAST! by Courtney Barber for Slim Secrets

Happy 2012 Readers!

How did you celebrate Christmas and the New Year? Is your answer “with too much alcohol and food”?

Yes we all indulge a little too much over the holidays, enjoying those festive treats and celebration drinks, however after all the Christmas cheer has gone we are usually just left with tired looking skin, tight clothing and little motivation to do anything about it.

Lets face it, if there was a quick and easy way we could shed some of those extra kilograms without having to make many drastic changes we would do it right?

Well lucky for Slim Secrets fans there is! I have put together 10 ways you can shift those extra kilos starting this week (without having to totally kill yourself at the gym like everyone else!)

10 Ways to Lose Your Holiday Weight Gain

1. Cut out refined sugar now – that means soft drink, cakes, lollies, chocolate (yes you know all the bad foods you shouldn’t be eating).

2. Limit carbohydrates at night – You don’t need the extra energy before bed, so stick with lean proteins and fiberous vegetables and salad.

3. Eat 3 protein rich meals a day, with 2 light snacks inbetween – Slim Secrets bars or shakes are a perfect snack! Check out the whole delicious range here.

4. Drink at least 2 litres of water per day.

5. Do 3 sets of 12 pushups first thing when you get out of bed – you will be surprised how energised you feel after.

6. Throw away all the Christmas leftovers – including all the unopened boxes of chocolate, bottles of wine and anything else filled with sugar or fat.

7. Keep some dumbbells next to the TV so that you can always do a quick set of exercises while your programs are on, instead of sitting down and doing nothing.

8. Sit down and plan a concrete exercise and eating plan – this will keep you on track and focussed!

9. Do at least 30 mins of powerwalking per day – a good option if you don’t have access to a gym.

10. Try something new – it’s 2012 so mix it up a bit! If you have always done the same workouts or same classes then its time to change it up. Your body will respond positively!

Print this list out and tick each item off as you go this week. By next Monday you will certainly be feeling fitter and healthier!

Is 2012 the year you are going to achieve your “body goals”? I’m always here to help, so make sure you email me your questions through the “Ask the Trainer” tab!

Be fit & fabulous!

Courtney

Merry Christmas Everyone! Can you believe Christmas Day is this weekend? Have you done all of your shopping? Time has flown so much this year its so hard to believe that we are nearing the end of December already. Thinking about Christmas, lets do a quick little poll.

- Have you already splurged on too many . . . → Read More: Your 5 step plan for a healthy Christmas]]>

Merry Christmas Everyone! Can you believe Christmas Day is this weekend? Have you done all of your shopping? Time has flown so much this year its so hard to believe that we are nearing the end of December already. Thinking about Christmas, lets do a quick little poll.

- Have you already splurged on too many Christmas treats?

- Have you skipped your workouts this week or missed a few days?

- Have you had too much alcohol?

- Are you already starting to let your good habits slide (eg. “Oh but it is Christmas, so I can have…”)

- Are you feeling lethargic and a bit more “puffy” than usual?

If you answered yes to the majority of these questions, then it seems as though the spirit of Christmas has really made a dent in your healthy lifestyle habits! Not to worry! Today you can turn this around! Now I know that you might be thinking it would be crazy to start implementing “healthy habits” before Christmas, but it can save you from those extra 5 kilos that you might have to work off in January!

Now before we start, did you read my blog post from last week – Are you friends and family making you fat? If you didn’t, check it out here. It is a must read for anyone you feels as though they are pressured into eating! http://www.slimsecrets.com.au/blog/?p=307&utm_source=feedburner&utm_medium=twitter&utm_campaign=Feed%3A+SecretNews+%28Secret+News+-+The+blog+of+Slim+Secrets%29

Your 5 Step Plan for a Healthy Christmas

1. Increase your protein

One good thing about Christmas food is the abundance of protein sources (turkey, ham, chicken) that you can eat, instead of all the sugary and fatty foods that make up most people’s diets at this time of year. Take advantage of this and load up your plate with these lean cuts of meat, before you add anything else. Protein should be your #1 food at Christmas.

2. Green equals lean

Now once you have protein on your plate, go straight to the greens. Lettuce, beans, brocolli, asparagus, spinach etc. This should take up a good portion of your plate.

3. Juicy fruits

There are so many delicious summer fruits on offer, so make the most of them! Cherries, mango, watermelon, berries, nectarines etc. Instead of serving all the stock standard Christmas desserts, make a huge platter of beautiful fruit, with some natural greek yoghurt and a sprinkle of roasted almonds – yum! Make sure you have fruit on your plate!

4. Good fats

Add a sprinkle of almonds, macadamias, walnuts and pecans to your salad or roast them in the oven and crush them over your green beans with a squeeze of lemon and a few cubes of low fat fetta. So much more satisfying than oily packaged food!

5. Low calorie punch

Put away those wine bottles and make your own low calorie punch. I use some bottles of Diet Waterfords or Diet Ginger Ale, plus sliced lemon, lime, orange, grapefruit and sliced strawberries. This is so thirst quenching and the best thing about it – no hangover!

How good would if feel if you had lost weight after Christmas, when everyone else is renewing their gym memberships

Give it try and see how much better you feel!

Merry Christmas!

Courtney

Are your friends and family making you fat?

As we get closer to Christmas it is inevitable that you will be faced with a lot more bad food choices than normal. It is our most social time of the year and each celebration is usually centred around eating or drinking of some sort, whether it be: Christmas . . . → Read More: Are your friends and family making you fat? by Courtney Barber]]>

Are your friends and family making you fat?

As we get closer to Christmas it is inevitable that you will be faced with a lot more bad food choices than normal. It is our most social time of the year and each celebration is usually centred around eating or drinking of some sort, whether it be: Christmas parties, after work drinks, BBQs, cocktail parties and long lunches, not to mention all the edible gifts that are given to you from family and friends. Like many health conscious people, you can usually pass on the occasional chocolate or alcoholic beverage, but when you are bombarded with them for a whole month it can start to get a bit overwhelming, especially when it is the “social” thing to do.

The thing I notice the most about this time of year is the amount of people that are “food pushers” – people that try to guilt or persuade you into throwing your healthy eating habits out the window! I’m sure you know these people. They are found in your home, at the office and in your circle of friends. The more you try to explain that you don’t feel like eating unhealthy food, the more they push it on you. It can become a real battle and unfortunately they usually get their way – with you gaining an extra few kilos in the process.

Sometimes it can be hard to identify who these food-pushers are. I have added the most common “offenders” below – check the list to find out!

Offender 1 – The Office Colleague

Colleague: Would you like to try some of my Christmas Rocky Road that I made last night? I used 5 packets of chocolate. It’s so delicious!

You: It looks great, but I actually did an hour Spin Class this morning so I don’t feel like sweets today thanks.

Colleague: It’s so good you have to try it! You deserve it after that workout!

You: No its all good thank you. I have been working out everyday this month and I feel great not eating sugar.

Colleague: Everyone else has had a piece you need to try some…just this bit…try it!

You: No really I’m fine thank you!

Colleague: Try it!

You: Maybe another day.

Colleague: TRY IT!!!

You: (scared) Ok…..just a little bit….

Colleague: See I knew you would like it. I actually made you a gift basket you can take home and eat for dessert.

You: (feeling sick) Gee thanks…

Offender 2 – The Family Member

Family – Why aren’t you eating more food? Are you on a diet or something? Christmas is a time to indulge! Don’t worry about being healthy!

You: No I just don’t feel like eating anymore I’m full.

Family: How could you be full? You are too skinny! Have another plate of food. Here I’ll put some on your plate.

You: No really I’ve had enough it was lovely but I couldn’t eat anymore.

Family: You must be on a diet. Diets are bad for you. Eat this and you’ll feel better.

You: I feel fine. Really.

Family: Don’t you like my food? It hurts my feelings when you don’t eat it.

You: Ok FINE – give me the plate!

Family: (triumphant) Very good. Now eat all this food and then I’ll bring out dessert.

Offender 3 – The Friend

Friend: I’ve ordered us another round of drinks.

You: I’ll just stick with water thanks I’ve had enough drinks for one day.

Friend: You’re always so healthy its so annoying! You make me look bad!

You: I want to get up early tomorrow and go for a walk, so I don’t want to be hungover. But you go ahead!

Friend: Well I can’t sit here and drink by myself.

You: You can do whatever you want to do. I’m happy with water.

Friend: Why are you always working out you can afford to miss a few days…

You: I enjoy feeling good

Friend: Just have one more drink with me please…

You: Well…

Friend: Please! It’s Christmas!

You: Ok just one more thats it.

Friend: Ok great! I’ll order the shots!

Are you surrounded by food-pushers? Don’t let them sway you from your healthy eating and exercise plan! Stay strong during Christmas and enjoy a stress-free January when everyone else is sweating off all those extra holiday kilos!

Ask the Trainer

Remember to send me your questions through the “Ask the Trainer” tab on the Slim Secrets Facebook Page or directly on this page. Coming up to Christmas I’m sure you all have questions regarding the best food choices to make at parties and functions! Send them in now!

Have a fit and fabulous week!

After my big weekend and equally full week to follow I love these tips from Courtney Happy Monday! Can you believe it – we are in December already! Like many of you, my calendar is already packed with events and parties over the next few weeks. Trying to fit them all . . . → Read More: How to SPARKLE this holiday season]]> How to SPARKLE this holiday season

After my big weekend and equally full week to follow I love these tips from Courtney
Happy Monday! Can you believe it – we are in December already! Like many of you, my calendar is already packed with events and parties over the next few weeks. Trying to fit them all in becomes a problem as we get closer to Christmas – as does the preparation and planning! We all want to look great in our holiday photos, however this stressful time can take its toll on your looks and your body.

Wouldn’t it be great if there were some techniques that we could use over the next few weeks to ensure we “sparkle” over the Christmas season – well lucky for you, there is! Read below to find out!

Water works wonders

Too many champagnes can lead to tired and dull looking skin. Keep yourself hydrated with plenty of water over the next few weeks to flush out those toxins. A glass of water between each alcoholic drink is a good idea too!

Bronzer baby!

Bronzer is our best friend in December! Use it to give yourself a holiday glow, as well as contouring your face to add dimension. Using a matt bronzer, highlight the area under your cheekbone, as well as your temples and around your hairline. This automatically makes your face look slimmer. Use it also across your chest, arms and legs – anywhere you want to flaunt!

Highlights

Adding a few lighter foils in your hair will instantly brighten your look. Add them around your face for a pretty effect.

Smooth sunkissed skin

Its time to get out that exfoliater and give yourself a good scrub. This improves circulation and gives you a healthy glow, as well as prepping your skin for fake tan application. A light layer of fake tan can make a huge difference. Remember: this is not Jersey Shore, so think the word “glow”, not “carrot”.

Exercise

Daily exercise (even just a 30 minute walk) is so important during the holiday months, especially with the extra calories that you will be consuming. Keep up your routine and your body will thank you for it.

Nails that pop

A splash of colour on your toes and fingernails is a great way to brighten up your look. Personally I love coral for summer, but fuchsia and aqua also look great with tanned skin.

Shimmer & sparkle

Who doesn’t love a bit sparkle! Add pigments to your eyelids with glitter and shimmer for a fun party look. Another great invention is glitter eyeliner – there are so many colours in the market so you can experiment. If you have light pink or gold shimmer, sweep it across your cheek bones to add a lovely highlight to your face.

Do you have any “must do” tips before you head to holiday events? Share them below!

Courtney

Good morning! How are you today? Ready for another big week? It seems as though Christmas is really sneaking up on us this year. If you are like me, then you would have been surprised when you started to see christmas decorations and lights in the stores and . . . → Read More: Are you allowing yourself to be happy and healthy?]]> Are you allowing yourself to be happy and healthy?

Good morning! How are you today? Ready for another big week? It seems as though Christmas is really sneaking up on us this year. If you are like me, then you would have been surprised when you started to see christmas decorations and lights in the stores and trees being put up! Surely it can’t be that time already!

Today we are looking your lifestyle on a deeper level, particulary the ways that you might stop yourself from really having what you want in life.

Ask yourself these questions:

- Do you always downplay your success around friends and family so that you “fit in”?

- Do you keep your dreams and goals to yourself, thinking that others will say they are ridiculous and not acheivable?

- Do you find yourself sabotaging your own success, whether it be in your career, relationships or health?

- Are you easily swayed by people not to stick to your diet or workouts?

- Do you feel as though your friends become jealous if you start to lose weight and feel better?

- Do you think it’s possible to really acheive your dream body?

- Do you exercise and eat properly for 2 weeks then throw in the towel, binge and start all over again?

If you answered yes to the majority of those questions, it illustrates that you may be sabotaging your own success because you truely don’t think you have the right to look beautiful, feel amazing and regain your vitality.

Have a close look at the 6 people you spend the most time with. Do they represent your ideal lifestyle? Are they happy, healthy, have great relationships, supportive, motivating and inspiring?

You don’t need to follow negative patterns or habits just because the people around you do. It’s your life and if you want to see change then the only person that can make that happen is you!

If you want to kick start your fitness plan in December then do it! Don’t let others sabotage your goals by telling you to wait until January. If you want to have a healthy Christmas without all the alcohol and sugary treats then go for it!

Allow yourself to pass your own expectations. Believe that you can have the lifestyle that you desire. Strive to be healthy and don’t feel bad when other people make negative comments about your choices. It’s your life – live it!

Courtney

Hi Everyone!

Recently I was in Thailand and was lucky enough to sample some of the best and healthiest food I think you could find on this planet! If you have been to the island regions of Thailand then you will know what I am talking . . . → Read More: The healthiest dinner recipes from Thailand – low carb & low fat!]]> The healthiest dinner recipes from Thailand – low carb & low fat!

Hi Everyone!

Recently I was in Thailand and was lucky enough to sample some of the best and healthiest food I think you could find on this planet! If you have been to the island regions of Thailand then you will know what I am talking about…beautiful fruit, fresh coconuts, vegetable stir-frys, freshly caught fish – amazing! I was able to eat the most tantalizing meals throughout my time there and each place I went to had their own twist. Every meal was different and they all were delicious! I was never bored with the food and was able to pick up some recipe ideas so that I could have my own piece of Thailand in my home whenever I wanted to try something different.

It got me thinking though, how many of you are having the same meals every day? Are you bored with your dinners? Do you cook your chicken the same way each week with the same vegetables? Would you like to spice things up in the kitchen?

It is very important to try new recipes, especially when you are sticking to a healthy eating plan. Things can get very boring very quickly if you don’t experiment with new dishes, spices, vegetables etc… Trying new and exciting recipes can reignite your passion for clean eating and also give your metabolism that much needed boost!

These attached photos are some amazing dishes that I tried in Thailand, which can be recreated in your own home! They are very simple and only need a bit of preparation. You can substitute the fish for whatever fish you can find at your local market.

- Baked Red Snapper with Chili, Lime and Nuts

- Steamed Sole with Black Bean & Vegetables

- Chicken Stir Fry with Cashews

- Red Snapper in Soy Sauce

The best thing about all these dishes are that they are full of protein, low carb and low in fat! Now you can have the healthy tastes of Thailand for dinner any night of the week.

Be creative!

Courtney