Transformed Fitness

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

Coming Soon:

1. Secrets to successful weight-loss WITHOUT expensive “diet” shakes or meal replacements! Just plain simple fresh FOOD!
2. Things you can do to manage your cholesterol! (These are things I am using myself, so I know they work).
3. Recipes to help you succeed with life long weight management!
4. A very simple thing you can do to help you sleep. (You may not believe it when you see it, but it works!)
5. Cool exercises that you can do AT HOME without expensive equipment!
   

   There is more! Click here »

   
   

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!

1. Plank with your arms on the Ball (30% more effective than plain ol’ planks, according to Men’s Health magazine)

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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”

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Did you know that our bodies are 2/3 water?

Now that’s a lot! Our brain cells are 80-90% fluid and our muscles are 60-70% fluid. We all know that our bodies can survive for long periods without food, but we simply can’t survive without water.

So how much should you be drinking? The simple answer is probably MORE than you are drinking now.

There are two schools of thought about exactly how much.

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You don’t have to have fancy equipment to do cardio workouts!

Here are some you can try.

STEP-UP and SKIP

You need:

• a box (shower stool or anything stable that is around 10inches/25cm high.
• a skipping rope

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You may have tried Interval Training or it may be completely new to you. What exactly IS it?

Imagine sprinting at your top speed for 1 minute. It’s pretty difficult! Imagine if you could give your body the benefit of that level of workout intensity.

Interval helps you do just that. Try sprinting for 10 seconds, 20 seconds rest, then do it all over again. You’ve just sprinted 20 seconds at top speed.

What if you repeated the ‘sprint-rest interval’ 4 times ? That would give you the benefit of 40 seconds of full on intensity.

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Most cardio equipment at the gym has a program for ‘fat burning’ or ‘cardio’. Have you ever tried it? The ‘Fat-burning’ zone is NOT the best way to burn fat! How come?

The theory is that when your heart-rate is in ‘the zone’ the body burns fat as its fuel. True to a point. But you’d have to work ‘in the zone’ for so long it isn’t funny ! Nor is it efficient at really burning fat. You are better to go as hard out as you can and burn more calories per workout. As a result the amount of actual fat burned is greater.

Imagine this: …

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We all know this one. We plan and write out our goals, get a program, get a support team and get started. So far, so good. We start to see results! “YES! This works” we say to ourselves, and our support team cheers.

Then something happens – we wobble, and fall off. WHY? I’ve done a lot of thinking on this one because over the years this has happened to me too!

So here’s my take on it. There are two kinds of sabotage: ‘Self Sabotage’ and ‘Well-Meaning Friends Sabotage’

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Great Goals Alone Will NOT Get You There!

I’ve been pondering the burning coals picture. You know the one – coals burn at their brightest when they are burning on the fire together. Guess what! It’s the same with us. We make a decision to change something in our lifestyle and start out with fantastic specific goals and great enthusiasm.

It doesn’t take too long before that enthusiasm dries up and we are back to struggling. Like taking the coal out of the fire! Take it out and it will go out – that simple.

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IF you haven’t read “Weight Loss” Mind Set Part 1 read it now.

Great! SO you have some really good positive statements – these state the OUTCOME – what RESULT you want. The question now is how do you get there? The mind set here is a DAILY ACTION PLAN that gradually will make life long behavioural changes – changes that will keep the excess off and keep you fit and healthy.

A DAILY ACTION PLAN can be a list of positive statements

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