Transformed Fitness

Stay Fit In 2010

Sandie — Sat, 09 Jan 2010 21:09:53 +0000

: Image via Wikipedia

Hi there – this is Jill, Sandie’s sister,

Sandie has been busily involved with her clients over the past months (she is a certified personal trainer).

She is also busy learning new techniques and strategies for keeping yourself young and fit and I am sure she will be sharing some of these with you very soon.

There is no doubt about it, if you are going to stay young, healthy and alert a daily exercise plan needs to be a part of your schedule. This is an increasingly accepted truth.

In fact, one mall in Stockholm has taken the need for daily exercise so seriously that they have provided an very interesting and fun way of helping folk choose to walk up the stairs instead of “riding” up them.

Take a look here:

You can watch the video full screen here

Now I am sure after watching this video (and having a good laugh), you may be able to think of some fun ways that you too can encourage yourself to walk rather than ride.

For example: How far is your corner store? Why jump in the car? Often it is just because of habit.

Be sure to make 2010 a healthy year. The choice is yours.

Diet Shakes and Meal Replacements

Sandie — Fri, 02 Oct 2009 13:01:16 +0000

I’m fed up with people trying to sell me diet shakes and meal replacements! This is a multi-million dollar industry and yet it just isn’t necessary!

We don’t need diet shakes and meal replacements! In fact, they can be the culprits in keeping us on the diet yo-yo train!

Let’s face it – you can’t go on forever drinking shakes and having meal replacement bars! Besides, count up how much it is COSTING you!!

What we DO need is the right knowledge to EMPOWER us to make the right choices of what we eat.

Come on! Take control of your own nutrition! When you know what foods to eat, you can plan effectively to lose unwanted weight safely and FOREVER!

Where do you get such information? It can be expensive to go to a dietitian.

Well, here’s the good news!
For just $29.95 Australian (that is less than $US26.00), you can get a metabolically matched nutritionally SOUND plan- just for you! SmartShape’s Matt O’Neill has come up with the goods and it’s simply a no nonsense nutritionally sound program – not a meal replacement or diet shake in sight! No hidden costs! No on-going purchases!

Check it out.

Go to http://www.metabolicjumpstart.com

When you sign up, just tell them Sandie at Transformedfitness.com sent you.
DO it NOW! I know you want to drop unwanted weight and keep it off.

Why Keep a Food/Exercise Diary?

Sandie — Thu, 16 Jul 2009 15:13:46 +0000

What is so special about keeping a food and exercise diary when you are trying to dump excess weight?

Well I have some great reasons AND even more important is the key reason for even using a diary.

The key is found towards the end of this post.

Here are 5 reasons why a diary can work for keeping you in shape.

Writing down what you eat actually make you THINK about what you are eating! (Now that’s important if you are one of those people who graze on ‘auto-pilot’ without thinking about the consequences of what is going in your mouth).
You have a record of your week’s nutrition – and you can check to see if you have actually eaten a balanced diet of REAL food – no junk, no diet shakes.
Hopefully, you will have a record of what WORKS so you can do it again!
If it didn’t work, you can go back over your week’s nutrition and pinpoint the trouble spots. The trouble points in your day or even the trouble spots in your week.
Keeping an exercise diary will help you keep on track and also show you your progress!

That’s just the first part of why keeping a diary is so good.The next part is the real KEY!

The REAL benefit of keeping a food/exercise diary is in the reflection.

Ask yourself these 6 KEY questions:

What did I do that worked?
Why did it work?
What do I need to do in order to repeat that success?
What did I do that didn’t help?
Why did I do that?
What action plan do I need to put in place to fix the problem?

You will be surprised to note that these simple questions can be applied to any area of your life. It is the reflection and action that truly makes ‘diary’ worthwhile. In education terms, we call this a ‘reflective log’

Try it out and see what happens.

Avoid Diet Blowout With This Secret Food

Sandie — Thu, 09 Jul 2009 19:46:58 +0000

Eating nuts in the afternoon can prevent the ‘diet blowout’.

You have been great all day – following a sensible good nutrition plan and it’s 3.30pm. Suddenly you are hungry.

Have you ever been in the situation where you just open the pantry door and go ‘hunting’ for food – ANY food will do.

STOP! Did you know that we have a ‘hunger hormone’ (called ghrelin) that drives us in the afternoon to eat something – anything? This is especially true if you skipped breakfast!

BUT this greedy little hormone will be quite satisfied if you feed it NUTS!

Now I am not saying that you just go all out on nuts (after all they do contain fats – but good fats). Plan to have a nut snack between 3 and 3.30pm: 20grams will probably be enough. That’s about 20 almonds, hazelnuts, or walnuts or a mix of the three (as long as it is no more than 20 in total).

If you want to go for brazil nuts, then it’s about 8. Use tree nuts only – NOT peanuts.

Give it a try as part of a good nutrition day and see what happens.

3 Things You Can Do Now to Sharpen Your Brain

Sandie — Fri, 03 Jul 2009 01:26:02 +0000

There are ‘old’ people who are chronologically young, and then there are ‘old’ people who just don’t seem to be old!

What makes the difference? A lot of it is in the way they use their brains.

Studies have been done to show that people who keep their brains sharp by challenging them can remain ‘with-it’ despite physical evidence of alzheimers in the brain in an autopsy.

Here are THREE simple things you can do right now, and they are free. (That’s right they won’t cost you a cent!)

Do something completely different – like brushing your teeth with your non-dominant hand.

Challenge the brain-body connection. (This sounds like a simple thing, but it does challenge your brain which will help it to stay sharp).
Try your logic problem solving skills with a sudoku puzzle. Go to Daily Sudoku and try it out.
There are lots of other places on the net where you can find free sudoku puzzles (or “sudoko puzzles” as I have seen some spell it) to do.

Have fun!
Have a go at learning a new language. You can do this FREE if you go to Learn Languages

Look out for more Healthy Tips very soon!

Anti-flu Remedy?

Sandie — Sat, 27 Jun 2009 23:45:04 +0000

Here’s an old herbal remedy I found in a Herbal Medicine book I have had for ages. I thought it was out of print. Turns out it isn’t!!

Now I am not suggesting that this will prevent swine flu-which should be taken seriously. However, the more we are armed against the “nasties” the better! I thoroughly recommend buying the book!

ANTI-FLU REMEDY
This is an old herbal recipe that really seems to help us get round colds and flu. (from Herbal Medicine by Buchman, D. 1993 ed, Tiger Books, Twickenham)

You can find this book here Herbal Medicine: Revised & Updated

Most adults can take between a teaspoonful to a tablespoonful of this every half hour. It tastes disgusting but seems to work. Use it at the first, tiniest sign of a cold or flu.

Here’s the recipe:
2 teaspoons cayenne pepper
1 ½ teaspoons sea salt
1 cup boiling water
1 cup cider vinegar

Grind together the cayenne and salt – use a mortar and pestle.
Add boiling water.
Steep and COOL
Add cider vinegar

Oh yes, if you buy the book
, you can read about how 4 thieves are said to have survived the bubonic plague. Whether or not it is for real or just a legend, it makes for good reading AND the recipe is given!

See you here again very soon!

Boost Your Immune System with Garlic

Sandie — Fri, 19 Jun 2009 01:07:12 +0000

It’s a fairly well-known fact that garlic is a great immune-booster, but getting enough of the stuff can be a bit of a problem. I mean, it’s not that nice is it?

Well – here’s a recipe that I just LOVE. I put it (about a tablespoon) on my vegetables – or anything on my plate actually – every single day!

Now it’s a bit of “bucket chemistry” and you do need a fast blender- miracle bullet or similar.

RECIPE:
All you need is;
Organic garlic
Organic Sea Salt
Apple Cider Vinegar

Take one whole globe of fresh organic GARLIC and separate it into cloves.
Peel the thin papery skin off.
In your blender – place about 1/4–1/2 tsp organic SEA SALT and buzz until it is a fine powder.
Add garlic and enough apple cider vinegar to buzz to a thin “paste”.
Add a dollop of good OLIVE OIL and buzz.

Now this is the tricky bit. You just have to keep adding enough olive oil to make a really buttery-looking cream. I can’t tell you the exact proportions because each batch seems to have its own.

You can add a tiny bit more vinegar, but the majority of the mix is garlic and olive oil.

Try this on salads, vegetables and even on bread. I trust that you and your family will love it as much as we do.

Coming Soon!

Sandie — Thu, 18 Jun 2009 02:44:07 +0000

Hi there – I’ve been busy collecting ideas for YOU!

Coming Soon:

Secrets to successful weight-loss WITHOUT expensive “diet” shakes or meal replacements! Just plain simple fresh FOOD!
Things you can do to manage your cholesterol! (These are things I am using myself, so I know they work).
Recipes to help you succeed with life long weight management!
A very simple thing you can do to help you sleep. (You may not believe it when you see it, but it works!)
Cool exercises that you can do AT HOME without expensive equipment!
(I have been learning a lot of new simple and fun exercises lately. I have been trying them out on myself and on my clients. My clients love them.)

Check back with me tomorrow for a great natural way to boost your immune system.

10 Best Abdominal Exercises

Sandie — Tue, 17 Mar 2009 02:56:21 +0000

I just have to share this one with you!

10 Best Ab Exercises…that don’t include crunches!

Men’s Health expert Craig Ballantyne’s has given us his 10 best ab exercises that you can do without cables, ab crunches, or sit-ups.

Now – just because Craig is “Men’s Health Expert” doesn’t mean women can’t do these exercises! In fact my women clients LOVE them!

Plank with your arms on the Ball (30% more effective than plain ol’ planks, according to Men’s Health magazine).
Ball Rollouts (probably my favorite ball ab exercise).
Hanging Knee Raises (classic exercise that most folks do wrong…but if done right, will work your abs safely and
effectively).
DB Renegade Row (this is the biggest surprise on the list…but it works your lower obliques incredibly hard).
Ball Jackknife (always a tough one for beginners to get the hang of…but when they do, they get a lot of six pack ab benefits).
Ball Jackknife Rotation (a tougher version of the jackknife).
Ball Jackknife-Pushup Combo.
X-Body Mountain Climber (one of my favorites…so simple yet so effective).
X-Body Mountain Climber with Hands on Ball.
X-Body Mountain Climber with Feet on Ball (an even more effective version of the regular X-Body mountain climber)

Now if you are not quite sure how to do these, you will find all of those exercises in the programs here.

Use only the best ab exercises to get more results,

Sandie

PS – Don’t miss his Ballantyne’s Day Ab Workout Sale here.

Giving up Coffee? What to drink instead?

Sandie — Wed, 18 Feb 2009 02:29:48 +0000

I love my cup of coffee! But there are times when my body says ‘enough already!’ So, I decide to cut it out completely for a while. The problem is always “What do I drink instead?” Decaf? Not my favourite, chances are we are ingesting more chemicals anyway (unless you go for the really expensive stuff).

No- for me, it’s zero coffee. My favourite substitute is:

ROOT GINGER “TEA”
For ONE person, use a piece of root ginger about the size of your thumb. Carefully peel the outer layer (take off only the skin).Or better still, just scrub the ginger root and don’t peel it.
Slice the ginger as thinly as you can.
Put the sliced ginger in a teapot and pour boiling water over it. Allow it to steep for 5 minutes and then drink.
You can add lemon juice if you like.
The longer you leave it to steep, the stronger the ginger flavour and ‘bite’.

Health Benefits of Ginger:
Ginger is a great detoxifier, well known for this in Chinese herbal medicine.
In ayervedic medicine, ginger is used as a digestive aid- stimulating the ‘fire’. It really does work and sometimes you will notice that you break out into a sweat when you drink ginger tea- a good sign!
For more information, go to Ginger Benefits