Throw Away The Scales
| Yes, you heard me, GET RID OF THE DAMN THING!!!!
Did you watch ‘The Biggest Loser’ this week? Poor Dave worked so hard, ate well and put on weight. Can you believe it? Did you see how devastated he was? Have you ever had this happen to you so you have just given up because you did not think that the hard work was worth it? Why we let a number on the scales determine how we feel? I will let you in on a little secret “The scales do lie”. Meaning, there will be times when your body weight goes up, and your body fat goes down. That is just how it is! You will be burning fat and some of you, a lot of it. You will be putting on muscle. You will be decreasing the size of your waist, legs, shoulders, etc…Bottom line; you are burning fat from somewhere on your body. You don’t get to choose where your body you will burn the fat from, but rest assured, if you are following exactly what your slim coach is telling you, working hard on continually moving and training hard, you will burn fat. If you are working out on a regular basis you have more muscle. Does muscle weigh more than fat? Well, not exactly … I mean a kg of muscle weighs a kg AND a kg of fat weighs a kg. So why do you always hear muscle weighs more than fat? Think of it this way – A kg of muscle is denser, firmer and takes up less space. Isn’t that really your goal … to be firmer and take up less space? Why do we get so caught up on a number? Does this sound familiar? “How come the scale isn’t moving? I am smaller, and my pants are looser or I know I am losing fat, but the scale says (‘gasp’!) that I gained weight!!” If you are decreasing size and getting smaller, and know for a fact that you are burning fat, but you are still hung up on what your scale says…please, do yourself a favor, throw away your scales, and do it now. The only time you should see a number on the scales is during your slim appointment. Stop Letting this number rule your life and control how you think about yourself. Be proud of your efforts and know that your body is changing in positive ways. If you want to measure success there are better tools than the scales.
If you are following an exercise and thy eating program, you will put on muscle, you will burn fat, and you will probably retain water. You also will get fitter, stronger and leaner. STOP WORRYING ABOUT THE SCALES!! One more thing, you cannot expect to drop fat every single week. Your body will resist a lot. You have to keep changing things up so it does not get comfortable. Once your body reaches a state of efficiency, you will stop losing. Change it up. |
It is time to change your attitude. You are on a health & fitness journey and are making permanent changes. Why let a number determine your true results?
‘The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results’.
- Anthony Robbins
Dee Britton
Two Flat Stomach Secrets For Women
By Holly Rigsby, CPT
Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?
Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.
The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.
So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.
If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.
The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.
Try to get that out of an aerobics class.
And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.
There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to Fit Yummy Mummy to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
Fat Loss, One Day at a Time
Rome wasn’t built in a day and your fat loss won’t happen that way either. Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.
One day at a time
How to do it: Be mindful of the fact that you didn’t gain it overnight so you’re not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.
Beware of supplements and “quick fixes” that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it’s impossible to undo a years of inactivity and poor nutrition overnight.
Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren’t stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.
Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, “What could I do differently next time?” Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we’re only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you’ll only be setting yourself up for tremendous victory.
Don’t be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you’ll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you’ll perceive yourself as a winner.
An additional goal idea: Have you ever wanted to participate in a race or sport that you’ve never had the endurance for? Then use that as a goal! When the end justifies the means it’s easier to make it through the rough spots. It’s a win-win situation if you are able to achieve a want and a need simultaneously!
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to Fit Yummy Mummy to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
5 More Fat Burning Tips for You
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
At this time of year, we can use every last tip to help avoid
holiday weight gain.
So here are 5 more fat loss tips for beginner & advanced readers.
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid
sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake – especially if you are
adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what you
think is healthy, remember this:
Fast food restaurants are all about profit.
And in order to profit while giving you cheap, quick, and easy to
prepare foods, the quality of the food ingredients will be poor -
especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just
politically-correct opinion. If it’s fast food, it’s poor food.
Walking into a burger joint and grabbing a chicken breast on a
white bread bun with a piece of old lettuce and a half-green,
half-pink tomato is “barely” healthy eating.
The politically-incorrect truth is that it’s going to take time and
effort to eat properly. You will have to plan, shop, and prepare
healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That’s the truth.
But believe me, it will taste so much better than fast food, and
healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables – organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.
Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.
It doesn’t matter if you train in the morning before or after
breakfast, or at night before or after dinner, or at 1pm on days
when the moon is in line with Saturn…don’t worry about the
details, just train consistently.
Click here to get Turbulence Training
==> http://www.turbulencetraining.com
6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal).
Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.
Improve your lifestyle everyday,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS – Change your workouts to beat a fat loss plateau.
“The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It’s very refreshing to enjoy working out again!”
Dave Heffernan
“Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now.”
Kimmie Clark
“I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams
Turn your health around with Turbulence Training:
==> http://www.turbulencetraining.com
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Get Your Own Online Personal Trainer Today
Isn’t it time to get FOREVER Results and start living a fabulous, happy and healthy life?
Get your own online trainer TODAY
It is very possible to create our best body but too many of us continue to rationalize, justify, procrastinate and blame while, simultaneously finding new and exciting ways to sabotage our own goals, waste our genetic potential and perpetuate our misery. Many of us consistently waste our time, opportunities and ability, and continue to let our mind get in the way of our body. And we’ve done it for years.
“Take your mind there and your body will follow”
In truth, changing our body isn’t actually about our body. For many of us, our out-of-shape body is a result of our out-of-shape thinking. In many ways our unhealthy physiology is a by-product of our unhealthy psychological and emotional states. Having been a morbidly obese teenager, for me the weight loss journey is not some abstract theory, but a personal reality. When we change our thinking, we change our behaviours and when we do that – anything can happen. Enjoy the journey.
What is an Online Personal Trainer?
An Online Personal Trainer is someone who can help you stay focused, objective, proactive, positive and productive on your weight loss journey. From time to time we all need a coach to kick our butt, answer our questions, listen to our concerns and support us through the change process. Many of us struggle to keep doing what we need to do to reach our goals, and some people find great value in having their own coach. However, finding the right person is easier said than done. That’s why I have developed my Online Personal Training Program with my own team of professionals, headed up by one of Australia A-list Trainers; Dee Britton.
Meet our Director of On-Line Training….
It is with great delight that Craig welcomes the newest member of his team; Dee Britton to craigharper.com. Dee is one of Australia’s leading fitness coaches, educators and personal trainers. Having run her own successful personal training business for the last decade, and with her extensive background in the fields of health, exercise prescription and personal development, Dee is widely regarded as one of this countries superior change specialists, having consistently produced outstanding results with thousands of people. Being an experienced school teacher, human movement graduate, competitive triathlete, business owner, NLP practitioner and a mum in her spare time(!), gives Dee a unique ability and skill-set to be able to communicate and connect with anyone, from any background, seeking to create life-long results with their body.
While having a practical and scientific understanding of what’s required to transform physically, Dee also understands that for many people, the weight loss process is as much an emotional and psychological journey, as it is a physical one. It is this insight and approach which separates her from many fitness professionals who tend to train ‘the body’ rather than work with ‘the person’.
OPTION 1: Seven Week Online Training Email Program
This option consists of:
- A 30 minute initial consultation via telephone, email, SKYPE or face to face to explore and evaluate your current lifestyle habits, your exercise goals and ideas to get you organized to achieve the best possible results.
- A second 30 minute consultation to discuss program, detailed goals and an achievable action plan.
- A comprehensive personalized 6 week cardio and resistance training program.
- Nutritional guidelines and shopping tips.
- Unlimited email support.
- A 15 minute post program follow-up consultation to discuss results, answer questions and explore further actions.
Book Now for $297
OPTION 2: Seven Week Online Training Mentoring Program
This is a seven week program designed for people looking for on-going accountability, direction, feedback and support from their Coach as they move towards creating forever change. This option consists of:
- A 30 minute initial consultation via telephone, email, SKYPE or face to face to explore and evaluate your current lifestyle habits, your exercise goals and ideas to get you organized to achieve the best possible results.
- A second 30 minute consultation to discuss program, detailed goals and an achievable action plan.
- A comprehensive personalised 6 week cardio and resistance training program.
- Nutritional guidelines and shopping tips.
- Weekly 15 minute telephone consultations to discuss your progress, answer questions, provide feedback and support to assist you in achieving your goals.
- Unlimited email support.
- A 15 minute post-program follow-up consultation to discuss results, answer questions and explore further actions.
Book Now for $497
OPTION 3: Thirteen Week Online Training Email Program
This option consists of:
- A 30 minute initial consultation via telephone, email, SKYPE or face to face to explore and evaluate your current lifestyle habits, your exercise goals and ideas to get you organized to achieve the best possible results.
- A further 2 x 30 minute consultations to discuss program, detailed goals and an achievable action plan.
- 2 x comprehensive personalised 6 week cardio and resistance training programs – new program issued week 8.
- Nutritional guidelines and shopping tips.
- Unlimited email support.
- A 15 minute post program follow-up consultation to discuss results, answer questions and explore further actions.
Book Now for $557
OPTION 4: Thirteen Week Online Training Mentoring Program
This is a thirteen week program designed for people looking for on-going accountability, direction, feedback and support from their Coach as they move towards creating forever change. This option consists of:
- A 30 minute initial consultation via telephone, email, SKYPE or face to face to explore and evaluate your current lifestyle habits, your exercise goals and ideas to get you organized to achieve the best possible results.
- A further 2 x 30 minute consultations to discuss program, detailed goals and an achievable action plan.
- 2 x comprehensive personalised 6 week cardio and resistance training programs – new program issued week 8
- Nutritional guidelines and shopping tips.
- Weekly 15 minute telephone consultation to discuss your progress, answer questions, provide feedback and support to assist you in meeting your goals.
- Unlimited email support.
- A 15 minute post program follow-up consultation to discuss results, answer questions and explore further actions.
Book Now for $857
For further information on the Craig’s Online Personal Training contact John Hopkins on:
Australia: (03) 9553 8857
International: (+613) 9553 8857
Or email him at john@craigharper.com.au and he will get back to you ASAP if he is unavailable.
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