If you’re like many women that come to me for help, you’re frustrated with not getting the results you want and deserve. You’re not alone. Every day I hear from women just like you who are struggling to find the magic formula to help them get a lean, defined and toned body.
Here’s the thing..
It’s not nearly as hard, as difficult or as elusive as you think right now.
In fact, once you understand a few simple but powerful truths about how to transform your body and achieve lasting change – things will start improving very quickly.
Today I’m going to show you how to solve the puzzle of your body; the things to avoid, how to enjoy the process of losing weight and getting fit (yes it’s possible) and exactly what to do.
Why should you pay attention to me?
Because most of my life I never exercised, I ate rubbish, was full of cellulite and flabbiness and I know what it feels like to hit rock bottom. This was me in my mid 30’s (before) and then in my late 40’s (after).
But one day around my 40th birthday, I decided enough was enough. I began fitness modeling in my 40’s (crazy I know) but I had a higher calling – to help women like you to be the best they can be.
I understand how the roller coaster of weight loss and gain makes you feel. I know how those hormonal changes sap your energy and frustrate you. I know what it feels like to almost give up. But don’t – keep reading!
~ Things to Avoid ~
I can’t tell you how many women tell me they train 4 times a week, run 3 times and do 2 classes – yet have cellulite and are overweight. Yes they are strong, yes they are fit – but the fat stubbornly refuses to budge. If this is the case for you then you might be surprised the solution isn’t training harder – but smarter.
Here are a few symptoms of over training:
- Poor sleep.
- Moodiness (low anger threshold, easily irritated).
- Feeling wired but tired.
- Injury and illness prone.
- Weight plateau or gaining weight.
- Lack of motivation or hyper-motivated.
If you can say yes to three or more of these then over training might be the problem. Don’t worry the solution is easy (keep reading) and your body will recover back to fat burning mode quickly.
Lack Of Intensity
For your body to change, really change – you need to sweat, you need to feel your muscles burning, you need to push yourself out of your comfort zone.
What holds many women back from being the best they can be is simply being afraid of the physical discomfort that comes from exercising. I was no different, in fact I had a fear of exertion that came from having chronic asthma as a child. But one day I challenged myself…let’s see if I push that little bit harder what happens – and surprise..it felt good!
Sweat is your sweet reward for working out. Muscle soreness is a sign your body is changing. Being out of breath means your cardiovascular system is working in the fat burning zone.
This isn’t about doing more – it’s about training with more effort. Ask yourself; each time you workout – do you try to push that little bit harder? This doesn’t necessarily mean more reps or more weight – but to keep improving. Better balance, better technique…stronger focus, more mind-to-muscle connection.
If this is you…then step up to the mark and start training a little harder. You will surprise yourself as to what’s possible!
Too Much Steady State Cardio
This is probably the most common mistake women make. OK I know you may love to run…you may love the stepper, the elliptical or the bike but long sessions done at the same pace (speed) do not burn fat efficiently. In fact it can have the opposite effect. Your body adapts and gets very good at holding onto fat. I’ve seen amazing results when these women switch up their training and start doing the types of workouts I talk about at the end of this blog.
~ How To Enjoy It ~
Avoid Extremes: A Lifestyle Not A Diet
Long-term sustainable results come from a lifestyle of healthy choices – not extreme diets or training programs. Extremes lead to rebound weight gain. The diet mentally undermines most weight-loss programs because we feel deprived.
Food is designed to be enjoyed; delicious and nutritious. Reprogramming our eating habits means we learn to love the taste of whole healthy foods while enjoying occasional treats without feeling like we’ve fallen off the wagon. This healthy mental, emotional and physical balance has been transformational for many women – including myself.
If you’re a serial-dieter then it’s time to rethink the equation and change your approach. Stop focusing on an arbitrary amount of weight loss on the scale and visualize how you’d love to look; fit, lean, strong and healthy.
Image living in a body you love for years and years to come that’s easily sustainable? Yes it’s possible.
Consistency Not Perfection
If you’re a Type A Personality then you already know what I’m talking about here. It’s an all or nothing approach. Everything has to be exactly on track or you feel like you’ve blown it, ruined your chances of succeeding, failed once again. This is a self-defeating and self-sabotaging attitude.
It’s time to learn how to love yourself not punish yourself. Be kind and generous to yourself. Bend don’t break. I’ve coached hundreds of women through this challenge. It’s incredibly liberating to be able to take a day off, enjoy a few treats without feeling guilty and without throwing the towel in. You can do it – it’s simply a decision to let go of having to be perfect and focus instead on being consistent.
Make Peace with Your Body
There are many things you can change about your body (body fat percentage, muscle shape, tone, firmness and definition) – but there are some things you can’t (your height, muscle belly length, skin elasticity type, fast-slow muscle fiber ratio). We need to make peace with what we can’t change and balance self-love with self-improvement. You will be amazed at how this shift in thinking transforms how you feel about your body and helps you focus new energy on the things you can change.
~ What To Do ~
Respect, Listen To & Trust Your Body
Achieving your best body requires tuning in to the finer details of what makes you…you; your individual metabolism, hormonal balance, body symmetry, it’s strong and weak points. Great results are not achieved with a cookie-cutter approach.
First, respect your body. Nurture it with enough sleep, rest and nutrient dense foods. A little pampering goes a long way to re-charging your batteries so you can train harder. If you want to keep expecting good things from your body, you need to invest back into it with a little love and kindness.
Second, listen to your body. It will tell you when you need to rest, when you can train hard, when it’s hungry and how much to eat..IF you listen. The problem is we get so busy and so caught up in all the rules we’ve set for ourselves, we miss these vital clues. Be brave enough to do what you know is right. Take a break from alcohol, cut out sugar, face up to all those extra “treats” that slip in every day. Get those niggling health issues checked out. Take notice of what your body is saying to you and it will thank you back a thousand times over.
Third, trust yourself. Once you’re listening, pay attention and take action. Tune into that inner-voice. Call it what you want; bio-feedback, gut instinct, intuition…your body does know what it needs and what’s best. Once you tune in, you will be surprised what you discover. Foods to avoid, when to eat what and how to train to get the best results for your beautiful body….
Target Your Female Trouble Zones
This is the big one, so listen carefully. If you’ve been doing the same program for a while and seeing no results then it’s time for a rethink. Hey, it’s information overload out there with so many workouts, programs and exercises to choose from…..
But what really works – for the female body?
I asked myself this question when I first got started in fitness modeling in my mid 40’s. I wanted to lift and firm my butt. I wanted my butt cheek crease to “smile”. I wanted to get rid of that banana area under my butt. I wanted defined inner thighs and tighter outer thighs, a flat tummy and firm, tight arms. Which led me on a journey to discover the exact exercises women need to get these results:
1. Exercises that are designed specifically for the female body, to firm, tone and lift without putting undue strain on your joints, ligaments and tendons.
2. Fusion style training combining the best of free weights, bodyweight, metabolic training, isometrics, HIIT and plyometrics.
3. Learning how to use the mind-to-muscle connection to consciously activate the target muscles in your trouble zones. Developing muscle density in these areas will shape, tighten and lift these areas of your body, from the inside out. This is my best well kept secret and I’ll show you how…
You can read some of the results from this type of training here.
If you’ve been struggling for way to long, trying to lose weight and get a lean, defined and toned body, it’s not your fault. This doesn’t have to be a hit and miss thing. I’ve done the work for you by developing a proven system that thousands of women around the world have successfully used to transform – to achieve their best body.
Even if you think you’ve tried everything I guarantee my work will open your eyes to how easy this really is. Think of it like a blueprint for your own ultimate body. Yes, it still requires some work but I’ve made it as easy as it can possibly get.
Imagine enjoying your food, never being hungry and being able to maintain your ideal weight easily. Imagine looking forward to working out, full of energy, totally in the zone and seeing changes on a weekly basis.
It simply requires being open to change and rethinking your approach.
So go back over the list in this blog now and make some notes about what you are going to do differently starting tomorrow!
Please let me know if this blog has helped you by posting below and if you have questions – I am here to listen and answer!
P.S. If you’d like a realistic, down-to-earth and doable road map to getting in great shape — then please check out my Get Lean Program. It’s a 12 week complete transformational program that literally takes you by the hand and walks you step by step to losing weight, getting rid of cellulite and building lean, body toning muscle — in a healthy and sustainable way. You deserve the best that life has to offer and I’m here to help you make it happen.