No More Excuses
How many excuses do you use everyday to keep yourself overweight and unhappy?
How long are you going to let these excuses stop you from living the life you truly desire?
Think about it – over the years how many excuses have you used maybe not to go for a walk, not to go to the gym or not to eat healthy food?
How long have you been living on the excuses side of life? How long have you been disempowering yourself – taking away your own personal power by coming up with all sorts of crappy,lame excuses, all sorts of reasons to why you’ll fail, as to why you can’t even start, as to why you deserve that fat filled, sweet, starchy, sugary, lifeless, nutrition dense piece of food?
The more you excuse yourself from being active, from drinking water, from eating healthy foods, the more you take away your own ability to succeed; you disempower yourself. You undermine the effectiveness of a healthy eating plan and activity plan.
When you do this you are basically letting yourself off the hook from getting healthy.
Is this what you want?
I don’t think so!
It’s time NOW to remove those excuses, to destroy them, to crush them, to stomp on all those excuses.
There is no time for excuses!
NO MORE EXCUSES!!!!!
Take some time to get comfortable and relax and allow this audio to help you let go of all the excuses that have been keeping you overweight and unhealthy.
Dee Britton
Beat Fat With Breakfast
By Holly Rigsby, CPT
Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.
When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy – will be stored as fat. 
The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.
How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you’ll be and the more active you are, the more calories you burn.
If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.
If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.
Try one of the following options:
1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.
2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.
3. Drink a meal replacement shake – quick and easy to make and for your body too digest.
Watch out for “Protein/Breakfast Bars”. Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.
Here are some breakfast fat loss favorites: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Be sure to choose your cereals based on the information on the food label.
The top choices should have:
• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.
For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:
• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.
So if you’re interested in fat loss, make sure you don’t forget – breakfast is the most important meal of the day.
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.”
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.”
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.
Helping you achieve a healthier,happier and slimmer lifestyle
LITTLE FOREST HEALTH RETREAT
Are you ready to transform your life? Isn’t it about time that you took some time out for yourself, away from the hustle and bustle of life? Why not, spend 7 days at a weight loss retreat like no other? Set on 14 picturesque acres, Little Forest Health Retreat is the perfect place to rejuvenate and get on track to the new slimmer you.
The ultimate seven day slimming retreat is nestled in the mountains just north of Ulladulla, 2.5 hrs south of Sydney, on the NSW South Coast.
From the mountains out back and the rainforest walk on the property to the 100km of coastline view out front you will feel like you have left the world behind as you take time out for the most important person in the world, you!
Integration of mind, body and spirit is a fundamental part of the 7 Day Think Slim Retreat philosophy.
You will have a dedicated and committed team of professionals ensuring that your goals are reached and that you are well equipped for future success.
While the majority of weight loss retreats around the world focus on diet and exercise a large part of your time spent at Little Forest will be helping you unload the emotional baggage. You will be supported to change the way you think about food, activity and yourself.
GET READY TO CHANGE.
You should definitely be ready to sweat, but exercise isn’t all that is included in the daily schedule. Morning Tai Chi and Yoga classes will help you find tranquility and give you the skills to cope with stress.
Stretch classes and Pilates will help you increase your core strength and flexibility. Beginners boxing and martial arts classes will boost your confidence.
Rejuvenation is one of the most important aspects of the 7 Day Think Slim Retreat. Besides attending workshops and joining fitness classes and group therapy sessions you will have time to yourself to just chill out and go for a swim, play tennis or simply relax under a tree and read a book.
You will dine on ultra healthy meals prepared by a chef on the property.
The Think Slim 7 Day Retreat at Little Forest includes accommodation, healthy meals, daily workouts and workshops and classes led by professional instructors and leaders in their respective fields.
Meals, motel accommodation along with all classes are inclusive.
Limited to no more than 24 people means you will have personal attention and support when needed.
Little Forest is an amazing setting for motivation.
This is the perfect way to renew your body, refresh your mind and not think about anything else but yourself and your goal.
No matter who you are, no matter where you come from, you absolutely, positively do have the power to dramatically change the way you look and feel.
| 2009 schedule | |
| Sept 13-20 | (5 spaces still available) |
| Nov 15-22 | (8 spaces still available) |
| 2010 schedule | |
| Jan 3-10 | |
| March 14-20 | |
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