Shape Up and Tone
Be Strong!                    Feel fab!                         Get fit!

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SHAPE UP, LOSE WEIGHT, FEEL GREAT, TONE UP, GET FIT, BE HAPPY 

WORK OUT TOGETHER AS A COUPLE, ITS A GREAT WAY TO GET FIT WITH EACH OTHER 

 
Building your arms with bicep curls 

Spend time together working out as a couple with family, partner or friend. 

  • 1) Drink ice cold water.   It helps people shed unwanted fat by raising the body’s temperature.  The body uses extra calories to keep itself warm,  your metabolism may even increase by 50% by drinking chilled water.

  • 2) Consume foods with lots of protein.  Protein also increases metabolism and you will find it in a number of sources besides meats; and it is a nutrient that is considered to be an essential part of a balanced bill of health. 

  • 3) Caffeine.   Effects on the body, can actually help you burn fat. suppressing your appetite, and raising the functionality.  

  • 4)  Eat spicy foods.  Capsaicin found in hot foods helps do the same things caffeine so, spicy foods are good for you, if you want to burn fat. 

  • Enjoy your food slower. chew slowly you consume less calories as you may feel fuller quicker.

Working in out in a group, you motivate each other you are doing the same achieving results together feel great

 CHALLENGE YOURSELF - YOU CAN DO IT

Set yourself a Goal. 

Keep on Target I will help you

REACH YOUR GOAL.

Become for confident


 ABDOMINAL WORK - CORE IS ESSENTIAL

Doing Abdominal work can stop back pain and helps your core muscles.  Its so important.  Strengthen your back and your abs for good posture. 


THINK POSITIVE IT IS GOOD FOR YOUR HEALTH

#PMA = POSITIVE MENTAL ATTITUDE

Tips for an exercise novice

Standing up and sitting down from your chair at least 30 –100 times for some people can be a form of exercise especially if they have very sedentary life and do not do much activity. The type of exercise and the degree of intensity is related to a few factors ie age, medical conditions, injuries and what is current fitness level? These simple tips may prove useful.  If you are someone that is new to exercise, there are many things that seem daunting and confusing, especially with so much information available. Here are a few points that can help you to get on the right track. Any activity or exercise is good and your need to move Helpful tips.


Start with good daily habits!


  • Start your day with Stretch 2-5 mins


  • Hydrate yourself (drink at least 1- 2 litres of water


  • Walk at least 10,000 steps


  • Aim to Sleep 7 to 8 hours minimum


  • Eat a variety of healthy food that will support gut health


  • Use resistance bands or body weight exercises for Strength and conditioning


Then you can start with other activities such as  STEP, HIIT, Circuits, brisk walking, cycling, jogging, aerobics, pilates, yoga, Zumba , swimming gym workouts etc.


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Do want that beach body feel and chill?


Well you have to start now so you can build up your toned shape body and chilled feeling

self-care is essential for physical and mental wellbeing it does not always mean meditate &
reflect.  The basic principle are  simple
1) Slow down
2) Reduce stress
3) Get better sleep
4) Disconnect  from phones/online 
5) Eat mindfully chew slowly
6) Create boundaries 

Wellbeing  starts with being organised inside and out - get rid of clutter in your head and house sometimes having a spring clean is fantastic and leaves you feeling lighter.  I love Marie Kondo she talks about only holding onto the things you love and "sparks joy" if you do this regularly you will ultimately feel so much better having the things you love around you.

Also to do something you love - by doing something fun that makes you happy this is essential.   Teaching classes lights me up and sparks my joy.

DON'T RELY ON THE SCALES

MEASURE YOURSELF - Scales do not always show your true results.  

Muscles are dense and lean they may weigh the same but take up less space.  

WATER - IS ESSENTIAL TO YOUR DIET

Drink at least 1 Litre of water a day. 

 it is so important to keep your body hydrated

Water makes up two thirds of your body and it is essential for your bodies organs to functon 

liver, urinary tract and to avoid consitipation and headaches you need water.

Also you will not burn fat if you are de-hydrated.

If you do not like plain water then add in some cucumber, mint, lemon or lime into it and infuse to add flavour.  Avoid cordials and sweetened juice

To build muscle & lose fat, you need good nutrition and a healthy variety of proteins, vegetables,  fruit and  carbohydrate,  healthy fats. Eating protein helps building & maintaining muscle. 

I tried a detox and enjoyed  the results by cleansing and detoxifying for 10 days.
I found it very restrictive and energy levels were up and down.  fasting took time to get used to and not sure if long terms this is good thing.  I prefer an intermitant fast.


Try a cleansing juice diet to freshen up  your skin and hair as well as weight loss.

Juicing 
This can be extreme good if you have the time to prepare as all natural ingredients going direclty into your body.  Can be costly to buy fresh fruits and vegetables.

5 2 diet 
is all the rage with some people but this puts your body into starvation (500 calories a day) for 2 days which is not good

Atkins - proven low carbs high protien diets good to lose fat, not to be done long term.

Kick start fat loss - KSFL 

I did this diet and really loved it principles were to eat clean and do 10 mins of HIIT a day.  Plus an intermittant fast which is much more manageable to do.  Plus I you don't put your body under too much stress.  You give your digestive system a rest for 17hours and then you break you fast with a healthy meal ie chicken salad lots of green leafy veg.  Drink at least 2 litres of water a day.