Secret News

20 words to inspire and motivate

sharon — Tue, 15 May 2012 23:00:47 +0000

20 words to inspire and motivate by Courtney Barber

Hi Slim Secrets Fans!

How many of you find yourself occasionally focussing on the negatives and forgetting about the positives? With all the time-consuming tasks filling our days, we can easily lose sight of the bigger picture and become trapped with thoughts that make us doubt our own strengths and abilities.

Print out this list of 20 words designed to inspire and motivate! Anytime you are feeling a bit down, doubting yourself or trapped in “overwhelm mode”, take a few minutes, relax, refocus and remind yourself that you are fabulous! We all possess the drive, ambition and skills to make positive changes in our life, whether they be fitness goals, financial targets or great relationships.
20 Words to Inspire & Motivate 20 Words to Inspire & Motivate
Make positive changes this week

Be fit & well!

Courtney
www.courtneyfit.blogspot.com

For all those chocolate lovers…how to survive the Easter Weekend

sharon — Wed, 04 Apr 2012 01:13:50 +0000

For all those chocolate lovers…how to survive the Easter Weekend from Courtney Barber

Hi Everyone!

Well I bet you are all gearing up for Easter this weekend. Whether you have planned a weekend away or time at home, one thing is for sure….you will be surrounded by many delicious looking chocolate Easter treats!

How do you get through this time, without going crazy and devouring all the bunnies, bilbies, eggs and hot cross buns?

If you plan on having a treat, pick the most delicious treat you can find and savour every bite. Don’t rush through it. Enjoy it. The key to this is picking one item.

If you don’t plan of having any chocolate but will find the temptation difficult, make sure you keep some yummy Slim Secrets bars on hand. A healthy alternative, these bars will quell those cravings and trick your mind into thinking that you are having a treat!

Happy Easter!

Courtney and Sharon

7 “feel good” confidence boosters!

sharon — Tue, 06 Mar 2012 00:05:44 +0000

7 “feel good” confidence boosters! by Courtney Barber

Are you having a less than stellar day? Or need a bit of a boost? We all need those “feel good” moments, especially when we are having a really stressful or just downright bad week! Here are 7 ways that can instantly boost your mood

1. Exercise – Pop those sneakers on and hit the pavement! The endorphin release is great for our mind and body.

2. Getting a Tan – Spray tans not only make us look healthier, but can also create the appearance of a slimmer physique.

3. Visit the Salon – Getting your hair cut or styled is a great way to polish your look and we always feel better after a trip to the salon! Even just getting your hair professionally washed and straightened can make a huge difference!

4. “Me” time – Schedule some time in your diary for an activity you enjoy. It could be anything from shopping, to a walk on the beach or reading your favourite magazines.

5. Chat to a friend – Skip Facebook and pick up the phone and call one of your good friends for a chat.

6. Bright colours – If you are feeling a bit down, add a pop of colour to your look. Try a new bright shade of lipstick, a coloured scarf or some bright bangles.

7. Do something new – It can be easy to get stuck in a rut, so try something new this week. Maybe you have always wanted to try karate, or singing, or yoga. Push yourself out of your comfort zone and give it a go!

Do you have any confidence boosters? List them below!

Be fit!

Courtney

Gained weight? Not sleeping? No energy? This may be the reason…

sharon — Tue, 21 Feb 2012 04:06:18 +0000

Gained weight? Not sleeping? No energy? This may be the reason…by Courtney Barber in LA

Hello Fitness Friends,

If you are reading this post then I know you are currently on Facebook, either accessing the website on your computer or through your phone. For a lot of you, this is not the first time you have logged onto Facebook today, nor will it be the last time either. While online, you might also check out a few of your friends profiles, a celebrity blog or two, your favourite online store, download some music from iTunes and check your email. At the same time, you might also be texting your friends, looking at some photos in your gallery and browsing the App store on your iPhone, while you watch some TV and download the next episode (so you don’t have to wait a week). Phew!

This might sound like a lot, but the funny thing is this is all completely normal technology use in 2012, especially with the introduction of laptops, smartphones and fast wireless internet.

I know a lot of people that run their lives in this fashion, opening 10 browser windows at a time so that they can peruse multiple sites in a few seconds, or press the refresh button countless times a day, to see if anyone has updated their Facebook profiles.

I see a lot of people at the gym slowly turning the peddles of the bike, too engrossed in their photo gallery to break a sweat.

I hear a lot of my clients say that they are so fatigued each morning and all throughout the day, usually because they were up all night playing games on the computer or watching TV.

While technology has given us so many great features, it is also important to step back and take note of the amount of time you are spending “wired” each day.

How many hours do you spend watching/downloading/uploading/posting/tweeting/viewing/sharing each day? (If your job requires you to do any of the above, then add those hours in too).

Imagine if you devoted 1 of those extra “tech” hours to exercise each day. Even if you already go to the gym, imagine adding an extra hour at the end of your day to walking, stretching, yoga/pilates, meditation etc.

Instead of coming home and jumping straight onto the computer or watching TV, have your gym attire ready and take some time for your health. You will find that you sleep better, have more energy and burn more calories.

Be well

Courtney

A VERY simple way to cleanse your system & increase your water intake!

sharon — Mon, 06 Feb 2012 02:16:27 +0000

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

What to do after a “bad” food day

sharon — Sun, 29 Jan 2012 09:05:28 +0000

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

The best workout to blast fat quickly!

sharon — Mon, 16 Jan 2012 23:32:06 +0000

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

The BEST low carb – low sugar – low fat treats! by Courtney Barber

sharon — Mon, 09 Jan 2012 20:45:14 +0000

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

10 Ways to Lose Your Holiday Weight Gain – FAST!

sharon — Mon, 02 Jan 2012 08:13:04 +0000

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

Your 5 step plan for a healthy Christmas

sharon — Tue, 20 Dec 2011 09:27:47 +0000

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