Hello everbody,
It is really starting to heat up!!!! Perfect for the beach. But some of you may say "no way i am not going to be seen in a bikini or without my shirt"- (for the males)
Weel how bout we change that? Instead of over eating over the christmas holidays like everyone around us will be, why dont we do the opposite. Let's not use the holidays as an excuse to overendulge. If we do, we are only going to feel worse, guilty and bloated and our vision of sitting on a beach, on a hot day wearing only a bikini and looking fab will very quickly diminish. On another note, let's not wait till the new year to make a resolution. We all know that resoultions NEVER work. Start NOW and make a promise, (not a resolution) to yourself to become a much healthier version of yourself so you have more energy, less headaches and sicknesses and can fit into that dress you have wanted to fit into for years. All you need in CONSISTENCY! If you stick to your exercise and clean eating for long enough, not only will it become a habit but you will get amazing results. Consistency means exercising at least 3 times a week and eating clean 80% of the time, not exercisingt to the point of exhaustion and then not exercising again for 2 more weeks. Your sessions do not have to be extremely hard, you just have to do them. Plus It really wont take long to see some results. You really just need to ask yourself, "How bad do you want it"? If you want it bad enough, you WILL make it happen!
Sunday 20 November 2011
Thursday 10 November 2011
Sweet tooth?
Hello everyone, happy 11/11/11
Just wanted to share with you some tips:,
Firstly do you have a sweet tooth? Most people love chocolate, ice cream, cakes and tarts. These might taste great but they dont look great on our waist line. Like the saying ' a minute on the lips is a lifetime on the hips' But we don't have to deprive ourselves here are some alternatives, enjoy:)
1) Lollies – Citrus slices “carborite” $4.95 at the GNC store.
2) Diet Jelly – Any Flavour $2.00 at Coles / Woolies
3) Pudding – Gourmet Banana Pudding “PVL” with 19g Protein & no sugar, $9.95 at the GNC Store
4) Protein Powder – Mixed thick with little water & “set” in the fridge
5) Syrup – “Atkins” sugar free syrup for pancakes $8.95 at GNC
6) Pancakes – Homemade ½ cup egg whites, ½ cup Wholemeal flour, equal to sweeten & Diet jam / Marmalade.
7) Pancakes – “Atkins Pancake & waffle mix” (makes 8 pancakes) $11.95
8) Strawberry Smoothie – Fresh Strawberries, Protein Powder, ice & water.
9) skinny cow ice cream from woolies or coles
Remember you are aloud to have a treat, just be sensible about it and only have it once or twice a week. I have mine on a sat night- ! look forward to having it and if i have been eating clean and sticking to my exercise i dont feel guilty about eating it!
Just wanted to share with you some tips:,
Firstly do you have a sweet tooth? Most people love chocolate, ice cream, cakes and tarts. These might taste great but they dont look great on our waist line. Like the saying ' a minute on the lips is a lifetime on the hips' But we don't have to deprive ourselves here are some alternatives, enjoy:)
1) Lollies – Citrus slices “carborite” $4.95 at the GNC store.
2) Diet Jelly – Any Flavour $2.00 at Coles / Woolies
3) Pudding – Gourmet Banana Pudding “PVL” with 19g Protein & no sugar, $9.95 at the GNC Store
4) Protein Powder – Mixed thick with little water & “set” in the fridge
5) Syrup – “Atkins” sugar free syrup for pancakes $8.95 at GNC
6) Pancakes – Homemade ½ cup egg whites, ½ cup Wholemeal flour, equal to sweeten & Diet jam / Marmalade.
7) Pancakes – “Atkins Pancake & waffle mix” (makes 8 pancakes) $11.95
8) Strawberry Smoothie – Fresh Strawberries, Protein Powder, ice & water.
9) skinny cow ice cream from woolies or coles
Remember you are aloud to have a treat, just be sensible about it and only have it once or twice a week. I have mine on a sat night- ! look forward to having it and if i have been eating clean and sticking to my exercise i dont feel guilty about eating it!
Thursday 11 August 2011
six pack abs
Hey, it’s been far too long since my last post so here is a topic that a lot of people want to know. How do I get a flat tummy?
It’s actually a lot more complicated than most think, however very achievable. First of all it won’t happen by doing 100 sit ups a day! That is a huge myth. The layer of fat around the stomach must first go before any muscle definition can be seen. In order to achieve this, a balance of exercise and a clean diet is a must. Especially the clean diet. The diet is 80% of your results. Even bodybuilders with six pack abs can only achieve their "cut" look by dieting for approx 12 weeks before their competition. This allows them to get to about 3-5% Body fat which gives them that cut look. For most people this hard core training and diet regimen is not realistic for many reasons. That’s ok don’t be disheartened. You can still achieve that nice toned, flat stomach by eating the right foods and performing the correct exercises.
Do not train your stomach everyday. The stomach muscles are like every other muscle in the body that in which they need rest to recover and repair. It is in the repair stage that muscles grow and then become 'Toned'. So if you try and do 100 sit ups everyday then when will the muscles recover and grow?
Ideally do about 3-4 different exercises of about 3 sets and 15 repetitions each. Do this a max of twice a week. However you can not spot train so you will have to train the rest of the body and perform about 3 cardio sessions minium a week in order to see fantastic results. But remember your diet is 80% of your results so try to eat 6 smallish meals a day with a little protein in each: Chicken, low fat beef, turkey, nuts, yogurt and a low carb protein drink are some of the best protein options. Also you want to make sure you have some healthy fats i.e. flaxseed oil, nuts, avocado, almond spread, peanut butter (only a little). The healthy fats help your body loose the bad fat. And try to indulge only once or twice a week not everyday, remember balance is the key.
I hope this has helped, let me know if you want more information on any of the topics! Lauren
It’s actually a lot more complicated than most think, however very achievable. First of all it won’t happen by doing 100 sit ups a day! That is a huge myth. The layer of fat around the stomach must first go before any muscle definition can be seen. In order to achieve this, a balance of exercise and a clean diet is a must. Especially the clean diet. The diet is 80% of your results. Even bodybuilders with six pack abs can only achieve their "cut" look by dieting for approx 12 weeks before their competition. This allows them to get to about 3-5% Body fat which gives them that cut look. For most people this hard core training and diet regimen is not realistic for many reasons. That’s ok don’t be disheartened. You can still achieve that nice toned, flat stomach by eating the right foods and performing the correct exercises.
Do not train your stomach everyday. The stomach muscles are like every other muscle in the body that in which they need rest to recover and repair. It is in the repair stage that muscles grow and then become 'Toned'. So if you try and do 100 sit ups everyday then when will the muscles recover and grow?
Ideally do about 3-4 different exercises of about 3 sets and 15 repetitions each. Do this a max of twice a week. However you can not spot train so you will have to train the rest of the body and perform about 3 cardio sessions minium a week in order to see fantastic results. But remember your diet is 80% of your results so try to eat 6 smallish meals a day with a little protein in each: Chicken, low fat beef, turkey, nuts, yogurt and a low carb protein drink are some of the best protein options. Also you want to make sure you have some healthy fats i.e. flaxseed oil, nuts, avocado, almond spread, peanut butter (only a little). The healthy fats help your body loose the bad fat. And try to indulge only once or twice a week not everyday, remember balance is the key.
I hope this has helped, let me know if you want more information on any of the topics! Lauren
Monday 2 May 2011
training with children
I was weight training today in my gym and was 3/4 the way through when my 1 year old daughter fell off a bench and hit her head. She was then so upset that she would not let me put her down. I could off stopped my work out there and then and given up, but instead i continued while holding her instead of weights. Because i had no break and never put her down it was a really good work out. So what i am trying to say is every mum knows how hard it can be to make time to tran and things always happen with the children, like injuring themselves. But get creativeand come up with ideas so you dont miss a workout. Involving the children in your workout is a fantastic idea, ex: mums and bubs yoga or do what i do, i complete a set then my other daughter who is two and a half will complete a set too, (or so she thinks she is doing it, I help her to bend or lift a empty dumbell)She loves it and it sets such an important message. Playing sport with your children is also fun, swimming or jogging. My husband and i take the girls in the trailer for a run then when we are close to home, the eldest gets out and runs with us, she absolutely loves it, plus she gets some exercise too. So until next time.
Sunday 24 April 2011
Motivation
One of the biggest reasons women do not exercise is lack of motivation. Motivation can be described as "something (a need or desire) that drives or causes a person to act. I am reading Willie Jolley's book "It only takes a minute to change your life". In it he explains there are 3 parts to motivation: first is to get you to dream, second to get you to believe in your heart, third is to do something, go after your dreams. He states that you just have to dream, then you can achieve it, if you can dream it, you can do it.
So instead of thinking " I could never be like that, or look like that, or do that". Believe, then just start and you will astonish yourself. If losing 25kgs is your dream, then start by going for a walk 3/times a week and cutting back your sugary treats to twice a week. Just do it, no one else will do it for you. If walking is not your thing, find smething you enjoy, perhaps a dance class, swimming, touch football, anything to get you moving and off that couch.
Start by setting small goals for example "to do all 3 cardio sessions this week", then once you accomplish that small goal make another and then another until you have reached your long term goals. Along the way you will feel fantastic about achieving the smaller ones, you wont even notice that the long term one was so far away and now so close!!!
Remeber it takses about 2 weeks to form a habit, so stick to your healthy eating and exercise for 2 weeks and you will be supprised how much easier it is from then on. SO GET MOVING
So instead of thinking " I could never be like that, or look like that, or do that". Believe, then just start and you will astonish yourself. If losing 25kgs is your dream, then start by going for a walk 3/times a week and cutting back your sugary treats to twice a week. Just do it, no one else will do it for you. If walking is not your thing, find smething you enjoy, perhaps a dance class, swimming, touch football, anything to get you moving and off that couch.
Start by setting small goals for example "to do all 3 cardio sessions this week", then once you accomplish that small goal make another and then another until you have reached your long term goals. Along the way you will feel fantastic about achieving the smaller ones, you wont even notice that the long term one was so far away and now so close!!!
Remeber it takses about 2 weeks to form a habit, so stick to your healthy eating and exercise for 2 weeks and you will be supprised how much easier it is from then on. SO GET MOVING
Saturday 23 April 2011
Easter
Yes Easter is the time of binge eating chocolate eggs! But did you know that one 9cm/50g cadbury egg consists of 265 calories and 15g fat. To burn off this tasty treat an average women that weighs 60kg needs to do a wooping 40minutes of jog/walk combination. I know this makes me think twice next time i want to keep going back to the fridge for more.
But don't worry you are only human, if you do have a few too many one night, its ok! the main thing is you get back on track to eating clean and FORGIVE yourself. Afterall we are aloud to enjoy the finer things in life, as long as we balance them out. If your like me and you love chocolate, enjoy a few squares twice a week and that way you wont want to binge. Try not to have "forbidden foods"as such because this will only make them more tempting. Allow yourself these foods a few times a week! If you have a fridge full of eggs, maybe keep one and get rid of the rest, they will torment you otherwise. Hope you all had a fantastic easter!!!
But don't worry you are only human, if you do have a few too many one night, its ok! the main thing is you get back on track to eating clean and FORGIVE yourself. Afterall we are aloud to enjoy the finer things in life, as long as we balance them out. If your like me and you love chocolate, enjoy a few squares twice a week and that way you wont want to binge. Try not to have "forbidden foods"as such because this will only make them more tempting. Allow yourself these foods a few times a week! If you have a fridge full of eggs, maybe keep one and get rid of the rest, they will torment you otherwise. Hope you all had a fantastic easter!!!
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