Fitness. Fatloss. Results.

What’s happening at FitterFaster

Stuck for Results? What to do about it

Training has been going strong over the past few months at FitterFaster.  Everyone has fully embraced the 3 week periodisation cycle.  It starts with MetCon week where we use higher repetitions of each drill .  We also include more high intensity cardio focused drills.

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Meltdown week follows in which we choose slightly heavier weights, drop the repetitions and use more resistance drills than MetCon week. We also do about a  50/50 split of cardio intervals and resistance training.

The final week in the cycle is Afterburn week.  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.

For each of these 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.

So, a checklist of actions you can take starting today to get better results:

Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt.  In other words, up your intensity.  Do this at every workout and you’ll notice that the amount of effort required to do the new number or weight becomes less.  You will get stronger and you will start to notice that muscle tone that you all seek. That’s when its time to up your weights again.

Eat a healthy, nutritious diet.  Surprise, surprise, you knew this was coming didn’t you.  For those who are new to FitterFaster, check out my website for heaps of free info on this www.fitterfasteronline.com.  You can also check out these past posts:

Foods You Thought Were Healthy

Back To Basics

Get Results

Its All Or Nothing Isn’t It?

Here’s a quick recap of your main nutrition ‘tricks’:

  • Cut out grain foods from your daily diet-grain foods cause inflammation in your body.  Even if you’re not ‘allergic’ to grain foods, you will be sensitive to them as all humans are.  These are keeping or making your store extra body fat (THIS IS NOT THE SAME THING AS CUTTING OUT CARBS! DO NOT CONFUSE THE TWO DIFFERENT ISSUES)
  • Eat a good protein source at every meal or snack.  That is, 4-6 times per day.  Good choices include: chicken, fish, eggs, lamb, beef, other game, low fat cottage cheese (limit once per day), other seafood.
  • At every meal or snack, that is 4-6 times per day, also include fruit and/or veggies.  LImit fruit to 2 serves per day if you’re trying to lose bodyfat
  • Eat at least 3 meals per day eat of good fat sources such as: nuts, seeds, avocado, flaxseed products, oily wild caught fish (also counts as protein)
  • Weigh and measure foods till you’ve got it down pat.  Even then, go back to remeasuring regularly for a day or two as it is surprisingly easy to increase portion sizes without realising it.  This is important if you’re trying to lose body fat.  Not so much if you’re in maintenance mode and are making good food choices daily.

Increase your training frequency or alternatively, back it off for a week if you are training daily (or almost daily) already.  The minimum required number of sessions for clients at FitterFaster is 3 per week.  If you’re training really hard at these sessions, increasing your output often, and not missing sessions this will give you great results.  Any less, and you’ll be disappointed.

If however, you feel like you’re stuck at a certain level, an increase in frequency can yield good results, even if you do it for just 2-3 weeks at a time.  You could attend extra FitForce, Box Out or PeakFit sessions, or you could add Home Workouts.  Either way, you’re going to see a difference if you increase frequency.  Try this for 2-3 weeks and then back off for a week or two to your normal routine.  Cycling this way will allow for great recovery.  Remember though, within each training session, you need to be putting in your best effort.

So if results lately have been slow coming and you’ve already got all of the above covered, what can you do?

  1. Recheck the above points first.  Are you really eating properly every day-not just for a few days or a week and then wondering why nothing is happening?  Are you really putting in your absolute best effort, or are you going through the motions at times and doing just the minimum to ‘look’ like you’re working hard?
  2. Do you really have more fat to lose?  Are your goals realistic?  If you’re not sure, talk to me.  Call, email or text me any time and we can discuss your goals and your PLAN OF ATTACK.
  3. Get on track 100% and do it for more than a week or two.  If you’re following the plan, the results will come, you sometimes have to be patient especially if you’re almost there!!

Don’t forget to contact me any time if you need some extra help.  I can answer any questions or do you a new nutrition plan to get you back on track.

Putting your health and fitness first is part of the FitterFaster philosophy of No Excuses-Just Results.

Whether you’re a pregnant mum who has never exercised before, a teenager who has never been interested in sports, a super fit athlete wanting to improve your game/sport or someone who wants to look their absolute best by losing body fat or with get that lean, ripped look, I will hold you accountable to the goals you set for yourself.

So what do you want to achieve going in to 2014?  Complete a fun run, improve your blood pressure, lose body fat, gain muscle, improve injury risk, just be fit??  Set you goals and contact me today

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Is it time for you to make a change?

Improving your health and fitness can often seem to be an insurmountable task.

Changing what and when you’re eating, getting more sleep, beginning a training program or fixing the one you’re already doing, drinking more water, cutting out alcohol etc can seem like just too big of a change.

The best way to tackle it, is to just decide to do it.  But how do you do that?  I know, you’ve started before.  You’ve purchased the latest miracle shake or piece of equipment that was guaranteed to get you the results you were after, but low and behold, a week later and you were back to your old habits.

What gives?  How come some people can do it and others can’t?

Well something has to happen to really make you decide that this is the time for you.  Sometimes you don’t even realise that something has happened, but whatever it was, the time became right and you are able to follow through with your plans.

That something could be obvious-you or someone close to you has a bad health scare or you try on clothes for that party that’s coming up and nothing seems to fit anymore.  Or you just wake up one day and look in the mirror and really don’t like what you see.  How did you get that way?  What happened?  One minute you were a teenager or in your 20’s, eating, drinking and being merry and all was good.  The next minute, you are looking a feeling tired, your pants don’t fit, you have no energy and you’re getting old!!

You know you can turn this around though.  Getting older doesn’t have to mean a decline in health and fitness.  I’m in better shape now at 45 than I was in my 20’s.  Not that I was very overweight then, but I was soft and unfit and stuck with habits that were very bad for my health. As I entered my 30’s I did put on weight and although I hid it well, I was almost 10kg heavier than I am  now.

I think my moment was when I had 4 kids at home under 4 years old and I as much as I love being a Mum (and I really, really do as anyone who knows me can attest) I felt that stuff was out of my control and that there was no ‘me’ left.  I decided to take up exercise and with a good friend, started walking and then joined the gym.  As I started to see results, I made a decision to take up triathlons-a decision which still amazes Greg and myself when I really think about it.

At first it wasn’t easy.  I had to get up a ungodly hours to fit my training in.  Greg was working incredibly long hours building up our other business and we hardly saw him.  So into my office I’d go really, really early in the morning, onto the treadmill or bike or lifting weights before the kids got up.

Some nights I’d hardly slept with feeding the twins – Lauren and Harrison- during the night and still also having Ben and Caitlin awake as well.  But I still got up.  I knew that if I really wanted to make this work and see results, I just had to do it.  Even if it meant that I had to have a granny nap in the afternoon while the kids went down, or make sure I got into bed a bit earlier the next night.

It was really hard at times.  But one thing I really noticed was the longer I was consistent, the better I felt after training.  The longer I was consistent, the easier it was to get out of bed.  And the longer I was consistent, the better my results got.  It was amazing, I was soon addicted to training, an addiction I still have now, almost 10 years later.

I did have setbacks.  Another baby slowed me down a little in between.  But I was still in the gym working hard the day before I was booked in for my c-section at 42 weeks.  Although I had to stop running, I did other things that I could manage.  I traded my racing bike for an exercise bike with a cushy seat.  I attended yoga and pilates classes.  I still lifted weights-heavy ones too-but now I had to ask for assistance to place them back onto their racks when I’d finished.  I had lots of reasons to stop many, many times over the past 10 years, but I never will.

Is it time for you?  Imagine how you will look and feel in a few months time if you start now.

  • Decide to start today. Don’t wait till Monday or the start of the new month, or till after that function that’s coming up.   There’s no time like the present.
  • Start by cleaning out your kitchen -yes really!!  A couple of days ago I was having a hormonal craving for something sweet.  I searched high and low in the cupboards, the fridge and back to the pantry.  I think I searched everywhere about 5 times, but there was nothing there.  So guess what!  I couldn’t have it.  This is so simple.  And NO you don’t need it there for your kids!!!!!!  They are no different to you.  Do you want them to end up overweight and unhealthy and looking for the magic cure just like you are?
  • Don’t spend too long planning Planning is important, but it’s more important to take steps that get you closer to where you want to be.  Do something today-do a workout off my website www.fitterfasteronline.com They are free and you don’t need any equipment.  Eat something healthy 5 times today-space meals 2-3 hours apart.  Once you’ve started, you can refine your plan, but the most important thing to do, is start now.
  • Enlist a friend or colleagues help Arranging to meet with someone each day to train is one of the most effective strategies.  If you don’t get up and out of bed, you don’t just have to justify this to yourself, but you’ll have to make up an excuse to them as well.  Once you’re up and get going, you will feel like it – believe me.
  • If you’re not confident to start-get help This is another DO TODAY strategy.  Don’t put off asking for help any longer.  Nothing is going to change until YOU DO SOMETHING ABOUT IT.  You may only need help temporarily.  Perhaps you’ve never exercised before and really don’t know where to start (lots of free ideas at http://www.fitterfasteronline.com) or you really are confused about what’s healthy and what’s not (again visit the website)  Or you may want help and support long term.  It’s up to you, but if you contact a professional and make appointments and a commitment to meet them, you’ll be much more likely to succeed.
  • START NOW!! I’m repeating this again, because it’s so, so important.  I cannot stress enough to not put it off any longer.  If you really want to change, YOU HAVE TO MAKE CHANGES. Drop the excuses and reasons.  We all have the same 24 hours in a day.  We all have jobs, families,  and a million other reasons to run out of time, but think about it.  If you don’t do something about your health and fitness soon, you’ll have to find lots of time to be sick instead.
  • Talk to someone who’s done it before and has achieved or is achieving the results you’re after This could be  friend or work mate that leads a healthy lifestyle.  It could be a professional trainer.  People who are successful at what they do are usually very willing to share their secrets.  They are proud and usually flattered that you’d ask.

 

 

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I hope you can all find the motivation to get started.  But remember, the motivation is usually temporary.  It won’t get you out of bed every day despite what they’ll tell you.  There will be plenty of times when the motivation just isn’t there.  That’s when the successful people decide to DO IT ANYWAY!  That’s why they get the results.  Because they do it even when they don’t feel like it.

Remember consistency is the key.  Each day, each week and each month.  You have to be consistent.

Goodluck everyone-train hard, eat healthily and get plenty of sleep.  If you need help to get started, try our Jumpstart 21 days for $21 package.  No big commitment, no big investment.  21 days to get started and make a difference today

Jo


The Hierarchy of Fat Loss

I’m asked all the time what’s the most important thing when it comes to fat loss.  Or I get questions like; ‘I really want to lose some body fat, but………..’    I’ve written and said lots and lots about fat loss.  One thing I can say, is that you have to be willing to ‘pay the price’ if you want to get lean.  And by ‘lean’ I mean anything below about 19% body fat for men and 23% body fat for women.  These rough percentages place you in the so called ‘healthy’ bodyfat range, so are not extreme or unachievable.  In fact, if you reached those percentages, you’d probably want to get lower.

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So what do I mean by ‘pay the price?’  Well, most people think they want to lose body fat.  But the problem arises when they have to make a choice between heading closer to fat loss goals, or instant gratification in the form of something such as; junk food, or a sleep in, or going out to party, or a few social drinks, or the boss’s shout, or ‘but such and such made if for me, I had to try it, or I got caught out and didn’t have a choice or I slept in or I was too tired………….  In order to ‘pay the price’ you simply have to say no (or yes in the case of doing a training session)  But quite truthfully, most people don’t want to pay the price.

It’s easier for her, she has good genes, she goes to bed early (can you believe people say that to me when they’re too lazy to get up in the morning-like someone made you stay up late), he’s always been lean etc etc.  Are you willing to pay the price to achieve your goals?  Or are you still just dreaming??

Here’s the list, in order of importance for body composition improvement:

  1. Fantastic Nutrition – as I’ve said a million times, you absolutely, without doubt, under no circumstances can out-train a bad diet.  You quite simply, have to fuel your body properly. Not too much, not too little. You have to provide an abundance of nutrients and you have to eat enough protein and good fats, while limiting ‘filler’ foods like starchy carbs, grains and too  much dairy or fruit. You also need to drink enough water.
  2. Fantastic Nutrition – sorry, I just have to get my point across.  Fantastic nutrition is number 1 and number 2 on my list alongside staying well hydrated.
  3. Training 1-not just any training. You need to complete training that burns tonnes of calories during the session, that promotes increased or at least maintains muscle mass and that elevates your metabolism for hours after the session.
  4. Training 2-training that burns tonnes of calories  during the session and raises your metabolism for hours after the session is over
  5. Training3- training that just burns calories during the session.

So what sort of training accomplishes the above?

Metabolic Resistance Training

MRT fits squarely into Training category 1 above (point 3)

It consists of combinations of resistance exercises and drills (also body weight resistance drills) at an intensity that creates a massive metabolic disturbance. Supersets, tri-sets, circuits all create the biggest demands. This is exactly the type of training you’ll do at FitterFaster.

High Intensity Interval Training

The second most important type of training is training type 2 above (see point 4)  This type of training elevates metabolism significantly and burns more calories than other sorts of cardio.  You have to push hard enough though.  Quite honestly, most people do not push themselves hard enough to get the best response from HIIT.  You’ll do lots of this type of training at FitterFaster Bootcamps and Box Out sessions.

High Intensity Steady State Cardio

This type of training is simply hard work. You’ll be burning enough calories but not significantly increasing metabolism afterwards.  While all calories burnt do contribute to fat loss, this type of cardio will eat into your recovery and not give you pay offs that I consider worth it.

Low Intensity Steady State Cardio

This is activites such as walking, shopping, easy jogging and a lot of activities that you probably do on your own if you’re trying to ‘get fit.’  As I said above, all calories burnt do contribute but this type of activity doesn’t burn a lot.  Having said that, there is only so much MRT and HIIT that you can do in  a week before you burn out (will differ depending on fitness level)  If you have spare time after you’ve hit that level (very doubtful) go ahead and burn some extra calories without effecting your recovery.  Do not ever rely on this to change your body shape or make a significant difference to your body fat levels.

How do I put it together?

If you only have 3-4 hours per week, combine MRT and HIIT and don’t spend your precious time on the other types of training if improved body composition is your goal

If you have 4-5 hours, you could do a bit more MRT or HIIT (as long as your fitness level supports it)

If you have more than 5 hours available, I’d add some HISSC IF YOU HAVE EXCELLENT RECOVERY ONLY.  Otherwise, add some LISSC and just stay more active.

But remember, without fantastic nutrition, you will not win the war on fat loss!!!  Honestly, if you’re training 4-5 hours per week and not seeing great fat loss, I’d reassess your nutrition.

Contact me any time for more info.

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Lead by example

So its been determined from my recent survey that from a coach, people basically want the following:

  • Someone who leads by example-who walks the walk, who can do everything they ask of their clients and more and actually does it!
  • Someone who can give clear strategies to make the program prescribed work in with your individual lives-kids, work, illness, shift work, time poor, unfit, unmotivated or whatever
  • Provide accountability so that you actually follow the program
  • Stay up to date with current health and fitness affairs and always be introducing new and more effective ways of getting better results
  • Provide further information about the ‘whys’ and the ‘hows’ rather than just instruct and give directions.

I am happy to say, that all respondents said I was doing all of the above, but I want to make a bigger impact. This is my initial plan of attack:

Firstly, I did an assessment on myself and took ‘before’ photos which I haven’t done for a long time. This has given me the motivation to set new goals and make sure I’m heading towards them at all times just like I expect you to.  You’re either moving forwards or backwards when it comes to achieving your goals.

Secondly, I have set myself a new study schedule and will be setting aside more time for study. As you know, I am ALWAYS taking part in a new course or workshop, but have now organised my time in a better way to be able to make the most of this and keep up to date with everything in the fitness industry.  I’ve also subscribed to some new journals to help with this.

Thirdly, I am setting up a massive accountability Mission where not only will you be accountable to me, but all of my clients will be accountable to each other. The Mission will involve all clients being placed into teams.  All actions that involve  you moving towards your goals will earn points towards your teams’ total.  Anything that detracts from you achieving your goals will results in penalties and points will be deducted.  Actions such as attendance, food diaries, taking part in Challenges, Levelling up with FitRanX, sharing recipes and other food ideas, completing Home Workouts and others will earn points.

At the completion of the challenge, the team with the most points will win and all members will receive a prize, as long as they’ve contributed a minimum number of points towards their teams’ total.

To add to the fun and camaraderie each team will also be challenging the other, with games and challenges set by me and also with ‘ambushes’ where team members will be setting up the challenges for each other.  Everything will still be scaled for Rookies and Commandoes so that Challenges and workouts are suitable for all participants.  These challenges will really push your fitness to new levels and will be lots of fun!

Right now I”m working on the logistics of starting this major operation.  Stay tuned for more details and to find out which Battalion you’ll be assigned to.

NO EXCUSES – JUST RESULTS

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Tips for Quick To Prepare Meals and Snacks

Lots and lots happening at FitterFaster.  Here are just some of the ‘goings on’ :

  • Free After Three.  Every client at FitterFaster only ever pays for 3 sessions maximum each week.  In an effort to improve consistency of training frequency, you can now attend as many sessions as you like in any given week and only pay for 3.  And no, I don’t automatically charge you for 3 if you are only able to attend 1 or 2 in a given week.  Although I expect a minimum of 3 attendances each week, I do understand that there are times when this is not possible.
  • Revamp of Trial Package.  Its now 21 days for $21.  That’s an assessment before you start, unlimited attendances at Bootcamp, a Cheat Sheet for Nutrition and a free Box Out (or Personal Training session if available) session.
  • A new 3 phase training system.  Each week we rotate from Phase 1 – Metabolic Conditioning, Phase 2 – Meltdown to Phase 3 – Afterburn.  Each week focuses on a particular aspect of fitness improvement.  Aerobic and anaerobic capacity, strength endurance, strength and power.  While each week also incorporates aspects of the phases preceding and following, there will be a definite focus on one energy system and muscle fibre type through each week.  Expect even better gains in fitness, converting to better fatloss and improved body composition.  Not to mention, the variety is great mentally and will also stop fitness plateaus in their tracks.
  • Revamped Referral Rewards Program. Bring a friend to Bootcamp and automatically receive a $20 voucher.  If your friend signs up for any package, including the 21 days for $21, you will automatically receive another $50 voucher.

So you can see that there have been a few changes around here, all in an effort to improve results for my current clients and new ones. large group 16.3.13

Effective training programs will work to change the shape of your body.  You’ll have more energy when you’re fit, you’ll sleep better, clothes will look better on you and you just feel awesome knowing you can ask your body to do whatever you want, and it will be capable.  Running with the kids, carrying heavy loads, gardening, playing sport, it all becomes easier or even just plain possible.

Losing body fat also requires that you clean up your nutrition.  Following a healthy eating plan is a lot easier when you’re prepared and organised.  Here are some ways to help you be prepared to eat healthy food all day every day.

  • Start the Sunday Night Ritual: Integrate some time on Sundays to plan and prepare meals. Get your family involved in a fun way to help you prepare the meals for the week. Give everyone (kids and husbands) an appropriate job to help this get done more quickly.  My family actually has all our week day evening meals planned 4 weeks ahead.  On Sundays I look to the week ahead do 2 things.  Firstly, make sure I have everything I need to make each meal. Secondly, what can I prepare ahead?  Slow cook recipes, soups and some other dishes can be prepared and reheated on the day you plan to eat them.  This saves me heaps and heaps of time during the week when I’m busy running my 5 children to their various sporting and other appointments.  It means we eat a totally home made (not prepared, packaged or processed) meal every night of every week.
  • Boil a dozen eggs at a time and refrigerate. You don’t have to eat the whole egg; you can break away the whites (protein). Hard-boiled eggs will last at least five days in the fridge, and are a great compact snack.  This is so, so handy.  Hard boiled eggs  can be added to salads, vegetable dishes, mashed or just eaten as they are. Combine with a carb source and some fats, and bingo, meal or snack made in a few minutes.
  • Cook lots of chicken breasts at a time. Grill, BBQ, bake or broil with your favorite seasonings. I often poach a few chicken breasts at a time.  Simple simmer in stock or water with added herbs, spices or lemon. Don’t over cook and put into a covered container as soon as you get them out so they don’t dry out.   Great for slicing over salad, or even having a portion as a snack. Keep 3–4 in the fridge, and individually freeze the rest. Take out a frozen breast the night before.
  • Chop up vegetables and store in individual containers. Chop up whatever vegetables you like to eat raw. Keep in a covered container for best storage. You can eat them as is or cook them.  Makes meal preparation on a day to day basis so much quicker
  • Make a vegetable soup. Make your favorite soup recipes and make enough soup for a week. Store 2–3 servings in the fridge. Put the rest in individual containers and store in the freezer. A couple of our favourites are lamb or chicken soup.  I simmer chops, shanks or chicken on the bone in water till the meat is falling of the bone.  Cool (for a few hours or overnight) and skim off most of the fat and remove bones.  Chop veggies finely, all sorts and in huge amounts.  Simmer till vegies are soft and eat.  Yummo. Eat some now and take the rest in portions to work for lunch or snacks.
  • Cook a huge amount of vegetable stir-fry. Throw a bunch of vegetables into a wok and stir-fry with unlimited herbs and spices of your choice. Store in the fridge in individual containers, so they are ready to grab. Add your pre cooked chicken breast to it.  Or eat cold with your hard boiled eggs diced through.  This way,a meal or snack is almost ready without having to cook when you get home from work
  • Pick 1–3 recipes and cook ahead of time. Using healthy balanced recipes, cook and freeze. Take out the meal in the morning, so it will be defrosted by dinnertime. Add a side of stir-fry or salad.  As above, I do this a lot.
  • Portion out nuts/seeds. Buy your favorite nuts/seeds in bulk and store in containers in the fridge. Portion out your weekly serving amounts into snack bags. This makes it really handy to grab and go. Always have one of these in your hand bag ready to go.  Grab a piece of fruit or some cut up veggies and a hard boiled egg or precooked chicken and a complete meal, ready to go.
  • Create a standard grocery list. Create a standard list of the foods you run out of on a weekly basis. Ask your husband and your children to get the items on the list for you.  Have the standard list on a printed sheet of paper and just add the extra items you need this week.
  • Eat the same lunches and snacks on Monday, Wednesday and Friday, and then switch on Tuesdays and Thursdays. Planning to eat the same things on alternate days cuts down on the need to plan, grocery shop and prepare ahead of time. This way, you always know what you are having and can use the leftovers for lunches. Eating the same things can also stop you thinking about food all the time and make urges to eat unhealthy foods a less often occurrence.

I do most of these things most weeks.  Its really not that hard to be organsied.  So stop making excuses and get to it.

If you have any questions at any time about anything health and fitness related, contact me at any time.  My email address is: joanne@fitterfasteronline.com

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Its time to get serious

BootcampIf you really want to change your body and become fit, lean, confident and healthy, you have to decide why you want it AND exactly what you want.  You need to answer the following questions about yourself:

Are you really ready to change?

What do you really want?  To look better-how?  To feel better-how?  To fit into certain clothes-what size/which ones?  To be able to reach a performance target-say a 5km run or lift a certain weight or pass a certain test?  Do you want more energy, to sleep better?  What exactly do you want to achieve?

What has kept you from achieving in the past?

Why is now different?

What obstacles do you face and what are you going to do about them?

You need to know exactly where you’re going.  Your target needs to be measurable, otherwise, how will you know when you get there?

A certain clothing size, a certain distance, reaching a certain FitRanX level.  All these are measurable goals that you can work towards.

Coming into the colder months, it can be harder to stay on track, especially with fitness and with nutrition, both of which are essential to achieve your health and performance goals.  You need to have  a clearly defined target to keep aiming for, something that keeps you focused and on track.  A certain date or event is ideal.

Over the course of your journey to reach your goal/s you will come across many obstacles-everyone will.  Be it family commitments, work, study or illness.  Holidays, special occasions, lack of sleep.  All these things can easily pull you off track.  If you have a clearly defined goal to aim for though, its much easier to stay and/or get back on track.

So write down exactly what it is you want to achieve.  Be very clear about this.  And think outside the box.  ‘I want to lose weight’ is not a clearly defined goal.  ‘I want to lose 10kg within 4 months’ is however, clear and achievable.   You may decide to train for an upcoming funrun, triathlon or other event that is something you’ve never done before.  Performance goals like this can really help to keep you motivated while you lose body fat at the same time.  while some may aim to simply complete a certain distance, others may aim to improve on a previous time.

Write down what you’re willing to do to make your goal/s happen.  How much time will you put in?  Will you get up earlier to train and/or prepare food for the day?  Will you skip your daily coffee and cake?  Will you go to bed earlier? Will you need a coach?

Write down what you will not sacrifice?  For me, that’s time with my kids.  Although FitterFaster is something I love and enjoy, I will not sacrifice time with my family for it.  Work out what you can and will sacrifice and what you won’t.  This may mean you need to switch priorities.  If time with family or at work intrudes on your training time, maybe you can make up training time somewhere else??  Get up earlier, slip a quick session in while your kids are at their training events.  Maybe you can do stuff with your family to improve fitness.  I know my kids will often come running with me for instance.

Write down what it will feel like when you reach your goal/s.  What will it feel like to go over the finish line?  What will it feel like when you can wear those clothes?  What will your day be like if you have more energy?

Take a few minutes to record all of the above.  Clients, email it to me!  Lets work out a plan of attack together!

In the meantime, avoid these mistakes that believe it or not, clients still do:

  1. Starving yourself-you must eat enough.   Eat 5-6 meals per day which all include a source of protein, some fruit or vegetables (carbohydrates) and some healthy fats
  2. Avoiding Carbs-its not carbs you want to avoid.  It’s nutritionless (is that even a word??) foods that are high in energy and low in nutrients.  Most grain foods fall into this category.  You don’t want to avoid carbs-you just want to change the source of those carbs!
  3. Avoiding Fat-you should eat a healthy fat source in most meals and snacks.  Refer to your food charts for the best sources
  4. All or nothing attitude-we seem to think we are either on or off.  We may be going along really well and one day we eat something we shouldn’t have. All of a sudden we’ve wrecked everything, we’re hopeless, we’ve ruined it and we give up and eat the rest of the packet (and more). Stop beating yourself up.  If you slip up, just move on and get over it.  Get back on track or back on the bike as they say.  Slip ups will happen for the rest of your life.  Get over it!!!
  5. Not planning and preparing-be organised.  I can’t say much more about this.  The night before or first thing in the morning, work out the day’s food.  Prepare ‘left overs’ when cooking tea for lunches, cut up extra veggies, go to the supermarket each weekend and know what you need for the week ahead.  Have an insulated lunch box and freezer bricks ready to go.  TAKE FOOD WITH YOU when you go out.  Some fruit, some nuts, a protein shake or other protein (cottage cheese, left over cooked meats, tinned tuna etc), a container of salad or yoghurt etc are all easy to take with you. Pack a lunch for work.  Take your own food to meetings.
  6. Not following a sustainable plan-you cannot live on shakes, pills or really restrictive eating plans forever.  You need to be able to choose a variety of foods even while losing weight or you’ll just put it all back on when you finish your program.  Losing body fat, getting fitter etc all need to be done in a way that you can maintain.  If your plan has a ‘finish date’ what next?  Super strict plans have their place, but if you are not prepared for the long term, you will fail. At the same time, you need to realise that you have to make better food choices forever.  You simply can’t be eating rubbish on a regular basis if you want to be and look healthy and fit.

Clients, lets get a focus on for the cooler months.  think of something different that will get you  out the door.  Aim for something new and tell me about it.

Bookings being taken for our Level 1 FitRanX testing.  contact me today to book yours before places fill.  Strictly limited numbers due to nature of the tests.


What are you going to achieve this year?

Happy New Year!!

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But seeing as it is the first day of 2013, if I set some goals for the coming year today, I guess they could be called resolutions.  I’ve started by sitting down to ask myself a few questions which I think is a great way to start, especially if you’re not really sure what it is you’re going to aim for.

Of course, I’m talking from a Personal Trainer/Coach perspective for this post.  You may have many other things you want to achieve that do not relate to your health, your fitness and your body.  This post is not focusing on those other things.

So grab a drink and a piece of paper and ask yourself these questions:

  • Did you lose weight in 2012?
  • Did you gain weight in 2012?
  • Did your body fat go up?
  • Did your body fat go down?
  • Did you follow through with a workout program?
  • Did you follow a planned nutrition program?
  • If yes to the above last 2 questions, did you stick with them 80-90% of the time since you started?
  • Did you start on any type of health or fitness program and then quit?
  • Did you get stronger, faster and/or fitter?
  • Do you like the way you feel leading into 2013?
  • Do you like the way you look leading into 2013?
  • Do you have excellent health right now?
  • Are you truly happy with your current weight?
  • Were you diagnosed with any ongoing conditions such as diabetes, heart disease, high blood pressure or cholesterol, pre diabetes, digestive issues or categorised as high risk for any lifestyle related diseases or conditions such as these or others?

As you go through this list, write down the answers.  Don’t make judgements or excuses.  Just a yes or no or more detail if required.  Don’t feel guilty, don’t try to justify anything or give reasons why or why not.  Just record the answers. And be totally honest.  If you’re not happy with how you look and feel, don’t write yes.  Be honest!!

When you’ve done that, read it back to yourself.  Really do this!

Now looking at your list, think about your answers.  Are they positive?  Is this how you want it to be?  If you have achieved what you wanted to and your answers look great, that’s fantastic.  Give yourself a big pat on the back and then decide what you want to achieve in the coming year.  You obviously look after yourself and make the time to do so, keep up the great work!

If you’re not, pick 1-5 things that you want to change from that list.  You may be at a healthy weight but be unfit.  You may be reasonably fit, but have some body fat to shift.  You may want to be fitter or faster.  You may decide that you’re going to enter a fun run, triathlon or start playing sport again.  You may wish to clean up your nutrition, start a fitness plan and totally overhaul your body and your life. You may wish to lower your blood pressure or reverse your type 2 diabetes risk.

Only you can decide what is important to you.

YOU CAN CHANGE YOUR LIFE.

Everyone has a lean, fit and healthy body inside them.

You just need to know how to find it.

Once you’ve decided what you want to achieve in general terms, you need to make it more specific.

‘I don’t just  want to lose weight, I want to lose 20kg’ for instance.

‘I don’t just want to be fitter, I want to be able to run 5km without stopping, or have enough energy to get through a backyard game of soccer with my kids’.

Really think about what is important to you.  Then, most importantly, make a plan to achieve it and START TODAY.

Don’t wait till Monday or the weekend, or till you go back to work or take your holidays.  Start right now-TAKE ACTION AND YOU WILL ACHIEVE.

If better health and fitness or losing body fat are included in your goals, get a coach to help you with that.  People who have accountability achieve much greater things than those that go it alone.

If you have any questions at all about YOUR health and fitness, just let me know any time.

joanne@fitterfasteronline.com

Jo


New Year New You Transformation Challenge

FitterFaster Logo

 

Make 2013 the year of the fittest, healthiest you.

Take part in the FitterFaster New Year, New You Transformation Challenge and you can make 2013 the year you finally achieve your health and fitness goals

Less body fat

More muscle

Endurance

Strength

Defined abs

Less risk of disease and illness

More power

More stamina

You can achieve all of this by using targeted nutrition that is focused on YOUR goals, YOUR schedule, YOUR commitment level.

Combine it with targeted weekly training, ongoing physical challenges to test your improvement and mental toughness and most importantly, healthy lifestyle and recovery strategies to ensure you go the distance.

The New Year, New You Challenge is all about changing your life.  Changing your daily and weekly habits to make permanent changes to your physique, your mind and your life in general.

You will test yourself by:

taking on challenges each week,

by following a structured nutrition plan that changes as your other lifestyle habits (such as training) change

by committing to ongoing assessments

and by setting yourself a training schedule and sticking to it

You’ll do a mix of training sessions with me, here at FitterFaster and combine them with training sessions in your own time at home.  Not everyone has the time or budget to train multiple times per week with a Personal Trainer.

You’ll make use of FitterFaster Home Workouts from the FitterFaster Home Workout Manual, as well as Challenge and Test sessions both here at FitterFaster and at home.

I’m charging a $50 entry fee-all of which will be donated back to prizes for the winners of the challenge. I will also contribute towards other prizes such as vouchers at local suppliers and retailers.

Prizes will include biggest weight loss as a percentage of starting weight overall, biggest cm loss overall and there will also be other categories not related to fat or weight loss for those taking part for fitness improvement.

The Challenge runs for 12 weeks commencing on 12th January 2013.  Assessments will be conducted before the start date for all participants-no exceptions.

Full instructions will be available at Fitterfaster.ning.com  Join the New Year, New You Transformation Challenge Group now to show your commitment to making 2013 THE YEAR OF THE NEW YOU.

If you have any questions or queries about this or anything else health and fitness related, contact me today at joanne@fitterfasteronline.com

Entries close December 31st

20121

2012mountainclimberskrystal


Stuck for Results? What to do about it

What an awesome Bootcamp this morning!!

Finishing up a fantastic week where we’ve focused a little more on resistance training (as opposed to focusing on high intensity cardio) today’s Bootcamp featured a few new combos which really tested the mental and physical side of the participants.

It’s training sessions like these, where you  push to new limits that will give you the best results over time.  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.  But, you know.  That burning sensation in your muscles when your brain signals “enough is enough”.  You know you can do more (or if you don’t I’m telling you that you can) and you should.  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.

So, a checklist of actions you can take starting today to get better results:

Do more reps or use a heavier weight than ‘normal’ when training-and keep going after it starts to hurt.  In other words, up your intensity.  Do this 2-3 times per week for different muscle groups and you’ll notice that the amount of effort required to do the new number or weight becomes less.  You will get stronger and you will start to notice that muscle tone that you all seek.

Whether you’re a bloke trying to gain muscle, or a woman who is after that shapely tone and definition, YOU NEED TO PUSH MORE.  Stressing your muscles more than they’re used to is the only way to boost muscle mass by getting your body to adapt to the new stress.  Yes ladies, more muscle mass is what you need-you will not accidentally get ‘huge and too muscly’.  Women you see that have more muscle than you like the look of train exceptionally hard to achieve that.  This will not happen to you without really specific targeted training!!  More muscle and less body fat will be the benefits if you up your intensity!!

Eat a healthy, nutritious diet.  Surprise, surprise, you knew this was coming didn’t you.  For those who are new to FitterFaster, check out my website for heaps of free info on this www.fitterfasteronline.com.  You can also check out these past posts:

Foods You Thought Were Healthy

Back To Basics

Get Results

Its All Or Nothing Isn’t It?

Here’s a quick recap of your main nutrition ‘tricks’:

  • Cut out nearly all grain foods from you daily diet-grain foods cause inflammation in your body.  Even if you’re not ‘allergic’ to grain foods, you will be sensitive to them as all humans are.  These are keeping or making your store extra body fat (THIS IS NOT THE SAME THING AS CUTTING OUT CARBS! DO NOT CONFUSE THE TWO DIFFERENT ISSUES)
  • Eat a good protein source at every meal or snack.  That is, 4-6 times per day.  Good choices include: chicken, fish, eggs, lamb, beef, other game, low fat cottage cheese (limit once per day), other seafood.
  • At every meal or snack, that is 4-6 times per day, also include fruit and/or veggies.  LImit fruit to 2 serves per day if you’re trying to lose bodyfat
  • Eat at least one serve per day of good fat sources such as: nuts, seeds, avocado, flaxseed products, oily wild caught fish (also counts as protein)
  • Weigh and measure foods till you’ve got it down pat.  Even then, go back to remeasuring regularly for a day or two as it is surprisingly easy to increase portion sizes without realising it.  This is important if you’re trying to lose body fat.  Not so much if you’re in maintenance mode and are making good food choices daily.

Increase your training frequency or alternatively, back it off for a week if you are training daily (or almost daily) already.  The minimum required number of sessions for clients at FitterFaster is 3 per week.  If you’re training really hard at these sessions, increasing your output often, and not missing sessions this will give you great results.  Any less, and you’ll be disappointed.

If however, you feel like you’re stuck at a certain level, an increase in frequency can yield good results, even if you do it for just 1-3 weeks at a time.  You could attend extra Bootcamps, Box Out or PT sessions, or you could add Home Workouts.  Either way, you’re going to see a difference if you increase frequency.  Try this for 2-3 weeks and then back off for a week or two to your normal routine.  Cycling this way will allow for great recovery.  Remember though, within each training session, you need to be putting in your best effort.

So if results lately have been slow coming and you’ve already got all of the above covered, what can you do?

  1. Recheck the above points first.  Are you really eating properly every day-not just for a few days or a week and then wondering why nothing is happening?  Are you really putting in your absolute best effort, or are you going through the motions at times and doing just the minimum to ‘look’ like you’re working hard?
  2. Do you really have more fat to lose?  Are your goals realistic?  If you’re not sure, talk to me.  Call, email or text me any time and we can discuss your goals and your PLAN OF ATTACK.
  3. Get on track 100% and do it for more than a week or two.  If you’re following the plan, the results will come, you sometimes have to be patient especially if you’re almost there!!

Don’t forget to contact me any time if you need some extra help.  I can answer any questions or help you with your plan

Lots of new stuff on the FitterFaster menu soon as I’ve discussed briefly with many of you over the past few months including:-

  • Bootcamp-still the same high intensity, incredibly effective workouts
  • Bootcamp Express-making a comeback to the FitterFaster menu will be 30 minute Bootcamps.  Times will be set on a needs basis-for instance, you may be looking for a quick lunchtime session, or an after work session before you head home?  What about a later evening session that won’t keep you out all night?
  • Box Out– these sessions are so popular that I’m expanding the times soon.  30 minute high intensity fitness based on boxing drills
  • Box Out Plus-will include a 15  minute core/abs component to finish after an intense 30 minute boxing based cardio blast
  • Personal Training-so fully booked presently that I’m adding more times as soon as I can
  • Master Fitness-Semi Private Personal Training especially for long-term sedentary or more senior individuals.  Designed to work specifically on mobility, core strength,and cardio-vascular fitness.  Could be used as a stepping stone into other sessions or as a permanent option.  Results will be better daily function as well as fat loss, cm losses and increased fitness
  • FitMums-Semi Private Personal Training especially for pregnant ladies and new mums.  Not just a modified version of ‘normal’ training, but targetted specifically to the needs of pre and post pregnant women of all fitness levels
  • FitKids/FitSports-specifically targeted to the youth (10-15) of our district.  Different focused sessions will be available:-those for kids who are not currently active but would like to improve their health and fitness through a fun, game based program and those that play competitive sports and would like to improve their core strength, agility, speed and reduce injury.

All of the above will hold true to the FitterFaster philosophy of No Excuses-Just Results.  Whether you’re a pregnant mum who has never exercised before, a teenager who has never been interested in sports, a super fit athlete wanting to improve your game or someone who wants to look their absolute best with a lean, ripped look, I will hold you accountable to the goals you set for yourself.

 


Get A Better Life Challenge

It’s a big statement.  GET A BETTER LIFE

What does that mean to you?

  • More energy
  • A healthy, lean body that looks and feels good-no great
  • Being able to kick the footy with your kids without worrying about pulling your hamstring
  • Being fit enough to enter a fun run, adventure race, triathlon or just play your favourite sport again
  • Being able to wear the clothes you’d like to, but can’t because they don’t fit or they just don’t look right
  • Being in control of what you eat, how you feel and how you look

A better life means different things to different people.  What’s important to one person, may not even be considered by another.  What you can be sure of though – improving your health, WILL  MAKE YOUR LIFE BETTER.

Do you want to regain your manhood?

Do you want to wear swimwear with confidence?  How about those shorts and singlets?

You can achieve this if you’re willing to put in the effort.  Yes you.  You can do it.

What are you waiting for?

  • To go up another clothing size?
  • For the kids to ask you to drop them a block away from school?
  • To have a stroke or heart attack?
  • For some miracle to happen where you magically feel like doing something about your health and weight?

Seriously, don’t wait!  Make change happen now.  In a couple of months from now, you could be so full of energy that you’ll willingly get out of bed early to train, you’ll squeeze in that run after work, you’ll feel like kicking the footy with the kids, you’ll say yes to almost any challenge.  For Christmas this year, you’ll ask for workout gear, new sneakers, a new bike or some other piece of fitness equipment.

Have you been blaming your weight on pregnancy?  How long since you had that baby?  Isn’t it really just fat that you put on while you were pregnant and for some reason haven’t gotten rid of it yet?

Or perhaps you got injured playing your sport.  You stopped playing and training and then gained some excess weight. You keep blaming that injury, but really its just a case of eating too much, or of eating the wrong foods and not moving your body enough which caused the weight gain.

Do you blame your job?  The lunches supplied by your boss or at meetings?  Do you blame the hours you work, your kids or your busy schedule?

Is it really ‘pregnancy weight’?  Or is it really ‘I can’t say no to my boss weight’?

Could it actually be ‘I’m too lazy to do anything about it weight’ or ‘I eat too much junk food weight’ or ‘I drink too much alcohol weight’?

 

I always thought I was big boned too

On October 1st, the FitterFaster Get A Better Life Challenge will commence.  Open to men, women and teenagers.

8 weeks of solid, effective training combined with healthy eating that will see you 5-10 kgs lighter or more.  What’s more, there’s $500 up for grabs for the biggest loser – or should I say winner.

Fitter, healthier, leaner, more energetic and $500 richer!!  I know the prize money is a bribe.  But I honestly know that you too can feel better.  That you can look forward to every day with energy to burn.  I know you can reduce your risk of many, many common diseases and conditions and live a longer, better life starting today.

For updates on how to enter or for more information, email me today.

All entries must be received and weigh ins conducted by 24th September.

This challenge is open to FitterFaster clients only.  So if you’re not a client yet, email me to find out how to become one.

Special 7 day Bootcamp pass just $20 during September only.  Try Bootcamp for 7 days before deciding that its for you and commencing the FitterFaster Get A Better Life Challenge.  7 day pass only available to new trainees, if you’ve done Bootcamp before, you already know how great it is!!

Email me today:  joanne@fitterfasteronline.com