FitterFaster TransForm Together 6 week Challenge

I’m very excited to announce the TransForm Together Challenge which will commence on September 10th 2018

If you have tried to lose weight before, started diets or exercise programs, purchased shakes, bars or other supplements and failed to achieve long lasting results, this challenge is for you.

At FitterFaster, we believe in life changing results.  We promise to help you to achieve your desired weight loss, get fitter, have more energy and to teach you how to keep doing this for the rest of you life.  Not just for a few weeks or a month or two

This is not a quick fix.   You will learn how to cook and prepare healthy meals and snacks and exactly what foods you should and shouldn’t eat on a regular basis.  

It doesn’t mean you can never have treats again, but you will see how to fit these foods and drinks into your daily plan and still see great results.  And I’ll be with you every step of the way to make sure this works for you

Why the Transform Together Project?

  • You want to feel energetic and healthy again
  • You’re an action taker and you’re going to do something about your current physical and mental state
  • You’re ready to have some ‘me’ time to get your mojo back for everyone else
  • You’re sick of how you look in the mirror and want to be happy when you do
  • You feel flat and tired most of the time and want to change that so you have more energy for all the things you and your family love to do
  • Your clothing size is starting to depress you.  You don’t need to keep putting weight on, I can teach you how to lose it and then stop putting it on for good
  • You have a birthday, holiday or other special occasion coming up and you want to look and feel fabulous for it
  • You suffer almost daily from headaches and you seem to catch every bug going around – it’s time to end that
  • You just want to feel proud of yourself again and find YOU

To see more before and afters and read what other FitterFaster have to say about my programs click here: http://fitterfaster.net.au/befores-and-afters/

This is what some participants had to say about our challenges

“Not only did I lose nearly 20kg , but I feel amazing. I sleep great, I’m full of energy and I’m happier and more confident in myself. And because of all this I can do my job well, like I have more patience with the kids as I’m not feeling crap and tired etc.”

“All my clothes are baggy now, down 2 sizes. I feel a million dollars and motivated for my next goals 🙂 and I have been educated to be able to make the right food choices. It’s a lifestyle change not a diet.”

“I have done a few programs with Jo at FitterFaster over the last six years. All have given good results with lots of kgs and cms lost, but I have found this latest program to be the best and most positive. Before I started at FitterFaster I had followed other programs, and I found that over time I failed to maintain my weight loss due to falling back into the regular bad eating habits once the program had finished and from there the motivation to continue with the training diminished. Jo’s programs have taught me that healthy food can be delicious and easy to prepare through the meal program and the Fitterfaster recipe book. My family also enjoyed the food and I found that being organised and knowing what was to be prepared ahead of time actually made for a more relaxed atmosphere at home and actually saved time! The training was enjoyable throughout the programs as Jo has added different training options and times (from when I previously attended) which suited me and my family better. I found that I enjoyed going to training when it was at a time that fitted into our family/work routine.”

“Everyone involved in the program was supportive. Jo was always prepared to answer any queries and armed us with all the information we required. I met new people and reconnected with people I hadn’t seen in a long time and received encouragement from a lot of Jo’s clients, some who I didn’t even know. The trainers, Leigh, Caitlin, Amanda, Trish and Jo, were very encouraging which was helpful in getting through the tough moments.
To anyone who has weight to lose, wants to improve their fitness and get off the merry-go-round of ‘dieting’ and bad eating habits, all with down to earth, honest, yet professional support and advice, I would say give FitterFaster and this challenge a go.”

You’ll have the support of your own team

This time we will be running the Challenge as a team event. You’ll be working in a 3-person team throughout the 6 week Challenge to achieve the biggest percentage weight loss and earn the most team points by following along with the challenge.  

Feedback from my last team challenge said that that working with others made their results so much better and easier to stick with.

You can find your own team members, or I can help to match up those that are unable to do so. For 6 weeks, you’ll be following the FitterFaster Nutrition Program, training regularly (minimum 3 times per week), undertaking physical and written challenges and all the time, earning points towards other prizes.

In our last Transform Together Challenge in mid 2017, participants collectively lost over 80kg. That’s why I’m modelling this challenge on that one

If you are training at another facility and wish to continue doing so, there is an option for you to join the ‘online’ part of this challenge as well. Keep reading.

I also have an option for those who do not wish to train at FitterFaster

IF you’ would prefer to continue training at your current facility (and it’s okay with them that you do our challenge) I am totally happy for you to do that.    Please contact me to get further details about that option before you sign up. Don’t worry, I won’t try to convince you to leave where you are now

In the past I have had many people like you join in with the nutrition and lifestyle changes in our challenges, while continuing to train where they currently are.  While of course I’d prefer you to train with us for more individual support and feedback, it’s okay if that’s not going to work for you

For those that wish to train at home, please also contact me prior to joining to get details about how that will work.

You can reach me by email at jo@fitterfaster.net.au or can text/phone me on  0429 612975

The reason why I insist on training (either with us, somewhere else or at home) as part of this program is because that is how you’ll get the best results.  So you can train with us (my preferred option so I can fully support you), you can continue at your current facility, or you can get my online training program to complete workouts at home.

So what do you get?

  • Unlimited training at FitterFaster – unless you choose to continue your current training regime (please contact me about that first). Our training program is guaranteed to get you results.   Without training, your transformation will not be complete. An effective training program will reshape your body and prevent that ‘skinny-fat’ look that you sometimes see in people that simply diet.
  • Menus and recipes – you’ll know exactly what to eat and when with my program.  And if you don’t like certain foods, simple – there are options to substitute and alternative recipes as well.
  • Easy and fast to prepare meals – who has time for hours in the kitchen?  Not me.  All of the meals and snack are not just delicious, but are super easy to prepare and don’t take much time either.
  • Daily emails and instructions – all of my challenge programs include support 7 days per week.  And as well as that, you’ll get daily emails that educate you so you know why you’re making the changes I’m asking you to make and so that you’ll be able to continue beyond the 6 week challenge.
  • Guaranteed results.  If you don’t see results, I will refund your money
  • Support and accountability – I know its easy to promise these, but we really do provide this at FitterFaster.  All of our coaches will individually help you at all training sessions and be able to answer your questions.  You can contact me almost 24/7 via text or email or can catch up with me at your training sessions.  And on top of that, because you’ll be part of a 3 person team, you’ll have each other to keep accountable to.  Accountability is what has stopped you from succeeding in the past.   You’ll love the way we do this at FitterFaster.
  • A chance to win prizes along the way and the grand prize at the end.  All prizes are awarded on effort – that’s where our points system comes in.  The prizes include ongoing training because we all know this is a journey that doesn’t have an end destination.  It is a journey that needs to continue forever because like a slippery upward track, it is ever so easy to slip backwards without support and. a long enough time to develop habits for life.

How much is the 6 week challenge?

The Transform Together Challenge is just $349 including 6 weeks unlimited training at FitterFaster.

For those training elsewhere, or would like the option to train at home, the cost is $179 (please contact me first for details)

For existing FitterFaster clients, the cost is just $59

Payment will be made after you register – so please wait for the thank you page to load

This is a brand new challenge with DAILY support, educational and accountability emails as well as a private Facebook group.  I’ve taken the best from all the challenges and programs I’ve previously run and made this one even more awesome. 

If you have any questions at all about this challenge, please contact me asap.  Registrations close strictly on September 2nd and I am unable to accept any late entries.

By reading this far, I know you’re a bit like me – you’re the sort of person who takes action.  Unfortunately you’ve missed this round of the TTP.

If you’d like me to let you know when the next challenge begins please follow this link to join my newsletter 


I’m Getting Bigger Legs Lifting Weights. What’s going on?

Training with resistance, whether that be your own body weight or tools such as dumbbells, barbells or kettle bells, builds more muscle if you do it correctly.  There’s no denying that, but it definitely doesn’t happen ‘by accident’.

Most people who attend FitterFaster do not want to get bigger (with the exception of some men who have lost their excess body fat and are now looking to increase muscle mass).  However, I often hear “my legs are getting bigger” from people who start to lift weights.

The usual assumption is an increase in muscle mass, which could be the case, but for most women, that will probably not go beyond the initial cm or 2 when you first begin training from a sedentary lifestyle.

What is probably happening is one (or all) of the following:
  • muscle mass has increased slightly, but fat has not gone down yet
  • fat mass has increased
  • you’re training in a way that is actually causing your muscles to grow bigger

You cannot gain fat if the amount of calories you’re eating does not support that. So that’s your first place to look if it’s fat your gaining (At FitterFaster we don’t count calories but you still need to know that the amount of calories you are consuming is important)

Increases in muscle mass could be that initial increase in muscle prior to the fat coming off or could just be that you’re training in a way that is actually increasing muscle mass – this is less common in women (as I mentioned, you don’t ‘accidentally’ increase muscle mass) but it can happen and I know from experience that it does sometimes.

But relax, I don’t want you to start counting calories.  As you know, if you read my blog regularly, counting calories is a fruitless exercise that  you cannot possibly calculate correctly no matter how many apps, calculators and scales you use.

If your legs are getting bigger (and that’s not your goal) you’ll most likely be able to remedy the situation by doing the following consistently:

  • Make sure your training program is not increasing your muscle mass more than you want it to.  Some personal trainers will say this won’t happen, or they even encourage their clients to grow their legs.  That’s fine if that’s what the client wants, but I know that the majority of my clients want lean, toned legs, not big muscley ones!
  • Cut out processed foods and instead, eat lots of fresh, real food that is in its natural state (cooking is fine)
  • Be careful of high calorie, healthy foods like nuts, avocado and starchy vegetables.  Limit your fats to a couple of small serves of healthy fats per day – do not try to go ‘low or no’ fat though
  • Avoid dried fruit and limit fresh fruits to a couple of serves per day
  • Minimise dairy. My suggestion is 1 serve per day (approx 100g) of natural or greek yoghurt
  • Get rid of any drinks that contain calories.  Soft drinks, fruit juice, cordials, sports drinks and waters, alcohol, milk etc should be avoided.  Coffee and tea with a splash of milk are okay as are herbal teas and of course, water.  A minimum of 2 litres per day is best
  • Eat enough!  You do not want to cut back so much that you cause more problems down the road.
  • Eat 3-5 times per day and include protein and vegetables in every meal and snack.
  • Get enough sleep.  If you don’t get enough, you will have a very hard time losing body fat.
  • Reduce stress levels.  You cannot lose body fat effectively (or at all in most cases) if your cortisol levels are chronically high.

This may seem like its too hard to follow.  Gee, isn’t training hard enough??

You’re right, a complete overhaul of your nutrition habits and lifestyle can be  a tough call.

But the power of good habits is the secret to achieving success.

There are 2 things you need to do:

  1. Replace habits that are not supporting your goals with habits that do
  2. Use triggers to add new habits that also support your goals.

If you have habits that you need to stop such as snacking on junk foods, sleeping in when you’re supposed to be training or drinking too much alcohol, the easiest and most effective way to change them is NOT to just try and stop.

The best way is to replace the old habits  with new habits.  Something as simple as replacing one snack for another or organising to meet someone or making an appointment so you don’t hit snooze is the key.  So when your trigger occurs, you now do something different in response.  An example is, choosing a different snack food when you get the munchies.  This is an easy example, but at FitterFaster, I also help you work on the more challenging and complicated ones too.

There are probably new habits you need to introduce as well.  These are best tackled just one or two at a time.  Make sure that they become ‘habits’ before you try to introduce more.  Working on just 1 or 2 things is the key to success.  Otherwise you end up overwhelmed and give up all together. Especially if you’re trying to do this on your own.

You must get to the stage where the new processes really are habits.  That you do them (or don’t do them) as automatically as putting on your seat belt before you drive.

You are your habits, so make sure they’re good ones.

At FitterFaster, changing your habits is part of our process.  Together we can work out which habits need changing first, rather than do a complete overhaul – unless you’re ready for that.

We also talk about how triggers can lead to habits that are helpful or that lead you away from your goals and how to change those.

My Clean and Lean Challenge is about to start. It runs for 6 weeks and you are given full support AND details about how to make those habit changes over that time.

Then, most importantly, I take the final week or so to educate you on how to continue after the challenge is finished.  You may not continue every new thing you’ve learnt, but that’s okay.  We work on maintaining the most important things first so that you can make the real habits and then add more later.

So you get great results during the challenge AND can continue to get more results and/or maintain them once it’s finished.

The Challenge starts on Feb 5th 2018 with registrations closing on Jan 28th.  A bonus 2 weeks training for anyone who registers by Jan 22nd

Find out more about the Clean and Lean Challenge here:  CLEAN AND LEAN CHALLENGE


Stuck for Results? 3 things you can do about it

 

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the new 4 week periodisation cycle.

We have MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills and longer sets

MeltDown week includes slightly heavier weights, dropping the repetitions and using more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

AfterBurn is the week where you choose the heaviest weights you can manage for each set.  Repetitions are dropped right back and rest periods are a bit longer too to allow you to keep using the same weights throughout.  We do a bit less cardio, but each interval set is to be performed at the highest intensity possible.  Sets are usually a bit shorter and often include an active or total rests even during them.

The latest addition to our cycle was introduced this year and is called Challenge Week.  At first, Challenge week was met with scepticism from some clients, but I’ve been really pleasantly surprised by the way everyone has embraced it AND, more importantly how it has allowed even the fittest clients to jump to a new level of intensity.  Rookie clients are of course allowed modifications and are given a slightly different challenge to our Commandos and Warriors during Challenge week, but even they have enjoyed the games and ‘challenge’ aspect of Challenge Week.

For each of the 4 phases, you have to give your best effort.  It’s one thing to do a training session and just ‘go through the motions’, and another entirely to keep pushing even when it starts to hurt or you feel like you can’t do any more.

I’m not talking about pushing through any kind of injury or joint pain here.  Its always important to stop straight away if you feel something is not right.  However, you have to give your best effort at all times.  Keeping on going till the last rep is done or the time keeper yells ‘rest’ will yield the best results-no doubt about it. Don’t just give up when it starts to hurt.

 

Cycling our training in this way means that every energy system and all muscle fibres are given a chance to be improved.  And this means better fitness, more strength, better mobility, less chance of injury and just feeling awesome.

The fitter you are, the more energy you’ll have and the easier it is to lose body fat
and to keep it off.

So aside from attending training at FitterFaster, what can you do to get better results?

  1. GET MOVING MORE  Even if you’re following a structured training routine by attending a gym, playing sport or exercising at home, it’s pretty hard to do too much.  If you’re reading this, chances are you could do more.
    • Walk or ride to work – yes really!  Or just add a few walks (or runs if you’re up to it) to your week.  3 x 30 mins will make a big difference.
    • Stand instead of sitting.  I practically never sit any more. Only while eating and driving.  Standing is much better for you, so grab a standing desk or work out how you can sit less often.  And whether you’re standing or sitting, make sure you take a break every 30 mins or so and take a quick walk around or have a little stretch.
    • Add another workout (or 2) to your week.  If 2 times a week is all you’re managing, you’re simply not going to see great results.  My clients should be all training at least 3 times per week as an absolute minimum.  And that’s what that is. The minimum times you can train (not including walking/running or sport) and expect to see good results.
    • Stop using your sport as your only fitness.  Sport is great, don’t get me wrong, but training 1-2 times per week specifically just for your sport and playing a game or 2 on the weekend won’t cut it if you want to see a better body that is truly fit.  Add specific fitness training to your routine and not only will you notice a difference in your body, but also in improved sports performance as you improve core and whole body strength and control and general aerobic and anaerobic fitness.
  • FIX UP YOUR DIET
    • Firstly, clean up your kitchen, office and car or wherever you’re storing that crap food.  If its processed, its got to go if you really do want to see great results.  Rewarding yourself with food is NEVER a good idea. And if you identify yourself as an emotional eater, even more reasons to get rid of that crap
    • Make sure you have plenty of healthy food available in your fridge so that when hunger strikes, or you are feeling down, angry, upset or just bored you have plenty of options.  And yes, I know those things aren’t what you feel like, but studies show that the sugary and fatty foods you crave only satisfy your emotional side for about 3 minutes.  Yes, they work but for just a short time before you want more.  Try veggies sticks and a scoop of hummus (just one) or some cottage cheese or greek yoghurt with herbs added.  The protein and healthy fats, combined with the act of using your hands to pick up and dip together with the full-on taste of herbs and the crunch of the veggies will satisfy you for much longer AND provide fibre, vitamins and minerals and some protein for longer term satisfaction.
    • Start planning your meals and snacks a bit more.  Knowing roughly what you’ll be eating for the week means you can have everything you need on hand, you’l know how much time you need to devote to food prep and cooking and you can even prepare meals ahead of time on days when you do have more time to spend in the kitchen.  THIS IS ESPECIALLY IMPORTANT IF YOU DON’T LIKE COOKING.  Those that love cooking will make time for meal prep, not the other way around.
  • IMPROVE YOUR RECOVERY, SLEEP AND STRESS LEVELS   So I’ve recommended you train more, but along with that comes the need to look after your body between sessions.
    • Get enough sleep.  I could name several clients right now who are not getting great results, despite training well and eating ok because they are lacking in quality sleep.    A minimum of 7 hours per night is required and preferably 8.  You simply cannot change this need.  YOU may say that you’re too busy to get that much sleep, but your body will tell you otherwise.
    • Reduce your stress levels.  Stress used to be reserved for high powered executive types.  But these days, everyone from kids to stay-at- home mums and dads (I nearly said housewives!),  anyone working anywhere, anyone trying to get work, school or uni attendees and your dog pretty much all have higher stress levels than they should.   YOU need to find ways to reduce this if you want to see good results. Again, I could name several clients where this is THE REASON they are not seeing results.  Not their training, not their diets, not anything else but the stress levels they have.
    • Symptoms of lack of sleep and/or higher stress levels include:
      • Not being able to lose weight or keep it off
      • Being tired (duh)
      • Feeling lethargic (even if you’re not ‘tired’)
      • Getting sick often – yep.  Getting more than 1 cold a year, this could be it
      • Not feeling like it – you just can’t get ‘motivated’ to do anything
      • More belly fat (usually)
      • Cravings and/or what you may call ’emotional’ eating
      • Ongoing injuries that can’t be explained by something like a tear/break or strain
      • Chronic pain anywhere in your body – you know that achy shoulder, hip, tight calves, legs, back pain etc that you’ve been and had looked at but no one can tell you what it is but it won’t go away

These 3 areas; training, diet and recovery are the things you need to get right if you want to see awesome results into the future.  You simply cannot ignore any of them

At FitterFaster, we look at all these areas and help you to work out ways that you can improve all 3 in the real world.  Generic advice, strategies and tips work for most people – yes they do – you’re not THAT DIFFERENT to everyone else – sorry.

But…… I help you to find ways to tweak that advice and put it into action in the real world that you call MY LIFE.

The principles don’t change, but the way you may put them into action might.  It’s my job (and my privilege) to help you with that.  Whether it’s on an ongoing daily basis as a client at FitterFaster and/or with shorter term challenges and programs.

One way that I may be able to help YOU add exercise and better nutrition to your life, even if for whatever reason you can’t join FitterFaster, is with my free online program Get Fit Maryborough.

You can find out more by going here:  GET FIT MARYBOROUGH

If on the other hand you’d like to get some information about actually becoming a client at FitterFaster and training with us, you can fill out your details below and I will email you some further details.  No obligation and no sharing of your email

Thanks for reading

Jo


Even If You’ve Failed Before, You Can Achieve Success. This is How…..

I love learning, I know weird!  If only I had this passion when I was at school.  Not that I didn’t do well,  but everything seemed like such a chore then.  But I really enjoy learning, reading, researching and making action plans, systems and working out how to make things happen.

2017 has been all about learning new stuff for me.   The biggest course I’m tackling at the moment is all about the neuroscientific approach to transformation coaching and is a 12-18 month course devoted to how our brains work, learn and change.

Another is a shorter one about habit change and I’ve just finished 2 nutrition courses; one 12 month one about the coaching of nutrition and a 6 month one to improve my actual nutrition skills so that I know the advice I give for transformation and general health improvment is accurate and up to date.

I’ve just started a new course about Metabolic Syndrome and the implications to our health and what I can help people do about it.  This course sets me in good stead with the latest research and to work in conjunction with other health professionsals to help manage conditions such as metabolic syndrome and the accompanying issues such as diabetes, heart disease etc.

One thing I’m learning right now (which I guess I already knew but didn’t think was as important as it is) is that we all learn and are able to change habits (or not) in different ways.

Have you ever looked at something and thought:

  • I’m not even going to try that, I know it won’t work
  • I’m hopeless, I’ll never stick with it
  • I already know all that, I just don’t do it
  • That will never work, I’ve tried it before.  I need something different
  • They just don’t get it.  My situation is different so it won’t work for me

I’ve restructured the way I deliver my challenges and programs over the past 12 months too.  I’m taking a more habit-based approach, so while I deliver the content in one big hit at the start, during the challenge, I focus on one thing at a time with education and really getting participants to focus.

You can work out how you best learn and apply change by answering the following questions true or false.

 

  • When setting resolutions, I easily keep them even if only I know about them
  • I need to tell the world what I’m going to do to be accountable
  • I’m really good at sticking with something if someone else is holding me accountable
  • I need to know the whys in order to make changes and will ask heaps of questions before I can convince myself to follow a plan
  • If someone tells me to do something or expects me to do something, I’m not likely to do it
  • I need everything set out in absolute detail for me to stick with it
  • I don’t want the details, just the steps.  Just tell me what to do, I’m not interested in why
  • I easily make time for myself and keep promises to myself always
  • I keep promises to others, but not always to myself

The answers to these questions can help you to determine how much detail you need, whether you need a coach or buddy to work with, whether you should announce your intentions to everyone, or whether you’re best when working on your own and doing stuff by yourself.  Or some kind of combo of all of the above.

Depending on how you learn and how you make changes, your journey through some of my programs and challenges will be slightly different to other peoples’ too.

I know from experience that some people can just drop and change everything at once and this works best for them.  They easily follow a plan to the ‘t’ with barely any side tracking or second guessing.

Others need to make the tiniest changes one at a time to avoid overwhelm.  They need to slowly make progress.

Others need to work in groups or be accountable to a coach and their peers in order to stick with it.

Others want to keep it all to themselves, not to surprise people at the end, but because they’re busy researching, asking questions, analysing and assessing everything before deciding if it’s right for them.

And then there is everyone in between.

Of course, the answers to these questions don’t change the fact that you actually have to make changes to see results.  So even if you like to work privately or you need to know all the ins and outs to get going, you still actually need to get going before anything will happen.

So as we head towards the end of another year – yes already, its’ not that far away, make sure you take stock of what you are going to achieve in the next few months and beyond. And then take action.

To find out about my training programs at FitterFaster, complete your details in the form below.   I will simply email you some info that you can check out and make a decision upon.  I won’t hound you with calls or anything like that.


I’m Going To Get Started when………

When are you going to start?  I know you’ve been thinking about it, possibly planning, researching, following blogs and posts.

When you are going to start?

When you’re less busy?

When you find someone to do it with you?

When you’ve lost some weight first?

When you have some more money?

When you change jobs?

When you’re a bit fitter?

After the (insert event) is over?

Next Monday?

Next month?

Most of us wait till the perfect time to get started on new things.

Especially those things that we’ve never done before, or that we perceive will be painful or difficult.

Its perfectly normal to think everything has to be in alignment before you can start a new project.  But you know what?  This gets you absolutely nowhere.

You’ll get nothing if you don’t take action and start something.

I’m here to tell you that there will never be that ‘perfect time’

Of all the moments in your life – millions of them – they could all be the perfect time to start.   Yes, every one of them.

Because starting doesn’t have to mean that every single thing has to change.

You can still have lots of the things you have now, even if you change some things

“Really?  You mean life as I know it now won’t end if I decide to do something about my health or body fat?”

Just because you take some actions to improve, doesn’t mean everything has to change.

You have to stop thinking in black and white.

All you have to do is start

Take some action.

Stop reading about it, thinking about it, researching it and actually get started

Contact that coach

Clean out the kitchen

Choose a healthy meal TODAY,  yep, the very next meal you eat

Go for a walk, go to the gym, dust of the equipment in the spare room and USE IT

Starting means just that – GET STARTED

Take some action today.  And them tomorrow, do it again.  Take more action.

Stop thinking about what you’re going to do and get started on some part of it.

You don’t have to change everything at once.

Maybe you’ll just start an exercise program

Maybe you’ll start eating a better breakfast

Maybe you’ll cut back on your alcohol consumption

Maybe you’ll stop snacking on the couch or in the car

Maybe you’ll start replacing your drinks with water

Just Start   Take Action   Make it Happen

It if feels hard, keep going.

Its normal to resist change, for it to feel difficult but you just have to keep moving in the right direction.

Any action in the right direction is making it happen.

Stop thinking black and white

Everything doesn’t have to change for you to make improvements

Expect some resistance, but keep moving

Take some action every day, anything

Get support if you need to, but don’t wait for it.  Keep moving anyway

To find out how to get started with me ‘having your back’  complete your details below.  I will send through some free and no-obligation information on how my programs can get you on the road to success.

 

 


Can’t budge that last few kilos?

A lot of men and women are close to their ideal weight. They may only have 2-6 kg or so to lose, but it just won’t budge. Is this you?

There are many reasons why this may be. It could be that the program you’re following is not right for you, or that you’re not following it as carefully as you think you are.

Other reasons include:

You have high cortisol levels

High levels of the stress hormone cortisol will absolutely stop fat loss in its tracks. If you wake up thinking of everything you have to do or you are racing from one appointment to another, chances are, you have higher than optimal cortisol levels.

Do you need coffee to function well? Do you race around after your kids, race to get to work, race to get tea and other things organised?

Chronically high cortisol levels increase appetite, increase cravings for sugar and fat and increase fat storage. Find a way to switch off every day and get yourself organised.

You’re eating too much healthy food

While I”m all for the Paleo style diet, you have to remember that just because its healthy, doesnt mean you can eat unlimited amounts of it.

Foods such as nuts, coconut products, meats, eggs and seeds, while super, super healthy and extremely good for you, are all high calorie foods that need to be eaten in suitable amounts or they will cause you to gain weight and/or stop fat loss.

The overeating of these types of foods is becoming a massive contributor to stalled fat loss program and even weight gain.

You’re not eating enough vegetables

Eating enough vegetables has many great benefits, all of which will contribute to fat loss or lack of fat storgae

Providing satiety (they make you feel full) is one benefit as is an increase in fibre intake

Lots of nutrients. The more nutrients you can get into your body, the healthier it will be in all ways. You’re also less likely to have cravings if you eat more vegetables, simply because you feel fuller and you’re providing your body with the nutrients it requires.

Some vegetables such as those from the Brassicaceae family (cabbage, broccoli, cauliflower, kale, boc choy, etc) also help with oestrogen balance in your bodyimages

Your have a hormone imbalance

Many women, especially those of childbearing age or older, have an oestrogen dominance problem. Some causes of oestrogen dominance are; exercising too much, pesticides and plastics, soaps and other personal products and some of the chemicals they contain and even things such as carpet and furniture and the chemicals they expose us to. Diet plays a big part in controlling oestrogen dominance with one simple thing listed in the item above.

You don’t get enough sunlight on your exposed skin

Vitamin D acts like a hormone in our bodies and levels have been recorded as lower than ever, most likely due to the overuse of sunscreens and other habits to reduce sun exposure. Low levels have been associated with allergies, fatigue, cancer and yes, fat gain. You can supplement, but its not advised without the advice of your healthcare provider who should test your levels first. An easier way to ensure healthy levels is to expose your skin for a short time each day to direct sunlight. I’d avoid your face and neck though, don’t want to risk more wrinkles!! Remember, just a short exposure to your arms, legs and/or torso will do the trick.

You’re not getting enough sleep and/or good quality sleep

This is perhaps one of the most important but most neglected points. Lack of good quality sleep. In order for you hormones leptin and ghrelin to remain in balance, you absolutely must be getting enough good quality sleep. In simple terms, leptin tells us we are full and ghrelin tells us to eat. Guess what! Lack of sleep causes a rise in ghrelin, meaning cravings and hunger and a drop in leptin. Sort this out guys. Get the best quality sleep you can and aim for 7-8 hours a night. Any less, and you’re fighting an uphill battle.

So how did you fare? Got all this sorted?

These are just some of the things that could be reasons why you’re not losing the body fat you think you should be.

Comment with the things you struggle with and email me if you need further information or help with any one of them. I’m happy to help you any time. Just reach out

Sometimes its just that you feel you cant get started.  Like you just can’t get your head in the right space to make any leeway.

I can help you make the changes that will help you to lose those last few kilos.

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