E! Channel at the ready!

The Golden Globes awards are back with the 69th annual celebration to be held on Sunday 19th January.

It seems only yesterday that Natalie Portman won a Golden Globe for her role in the Black Swan, which was such an amazing (and slightly disturbing) film.

This year we have another beautiful actress that has been nominated for her role in Young Adults.

I’ve just watched the trailer and it looks so funny, definitely looking forward to it coming over here to the UK and fingers crossed for Charlize when she attends the Golden Globe Awards that she walks away with one. I especially love this actress because she’s a spokesperson for PETA and does so much work for charities around the world.

Charlize Theron has starred in many great films from Monster in 2003 to North Country. Her transformation for Monster was incredible, with this movie she portrayed notorious Florida prostitute/serial killer Aileen Wuornos, executed for seven murders in 2002 , she had to gain a large amount of weight, not because her character was overweight but so it would make her look strong and powerful. Although when you see her on the big screen you would think that her character was tall but amazingly enough she was only 5ft 3 and Charlize is 5ft 10.

I have to admit that one of my favourite adverts at the moment here in the UK is the j’adore advert, take a look below if you haven’t already seen it.

Well, back to the Golden Globe Awards and Charlize’s workouts that keep her looking sexy and hot.

This South African stunner says she enjoys working out and is a trained ballet dancer. Skating, yoga and cycling can also be added to her list of activities that she enjoys.

It’s great to hear that she uses weights to workout. To get the Charlize Theron body you too should be mixing up your workouts, include not only Metabolic Circuit Training and interval training but throw in some yoga, hiking and cycling.

Getting ready for the Golden Globe Awards should definitely include Metabolic Circuit Training as it’s the most amazing complete form of exercising it combines the benefits of resistance training and cardio training in one complete package. Alternating between upper body and lower body exercises challenges your body from all angles.

Studies have shown that after you finish working out your ‘metabolism’ can remain elevated for up to 36 hours. Metabolic Circuit Training is so time efficient that you can complete a total body workout in 30 minutes.

As we can see just by looking at Charlize she has a huge amount of lean muscle that makes her look incredible and that’s what my Metabolic Circuit Training does for you.

Metabolic Circuit training can be used if you are a beginner or an advanced exerciser.

Here’s a taster of my special Golden Globe Awards Metabolic Circuit Training workout that I would have Charlize perform.

Warm up

Rest for 1 minute and repeat the entire Metabolic Circuit 3 more times

After she had finished this she would know that she’d worked her entire body.

Don’t just leave this workout for Charlize Theron, try it for yourself.

There’s only one thing left to say, good luck to Charlize at the Golden Globe Awards on Sunday.

I shared my lunch with my facebook followers last week and it got lots of attention so I thought I’d share it here with you because this is a fantastic salad recipe to get you on the right health track this new year.

This salad recipe ingredients will cost you next to nothing to buy, they’ll take about 5 minutes to make and will give you an excellent nutritional balance of carbohydrate and protein.

Ingredients:

1. Romaine lettuce (cut the bottom off, wash and drain)
2. Protein – Mackerel, salmon, turkey or mixed pulses
3. Red onion, bell pepper, tomatoes (de-seeded and diced)
Sprinkle of ground black pepper

Instructions:

1. Lay each of the leaves out on a plate
2. Spoon equal amounts of the salsa mix onto each leaf
3. Now place on your protein of choice

Serve with a glass of cold filtered lemon water and enjoy this clean eating, raw food meal.

For more new year salad recipes in 2012 try these;

Healthy Caesar Salad Recipe

Healthy Weight loss Lunches

Yummy Fat Burning Lunch

Quinoa & Raw Veg Salad

Simple Tuna and Spinach Salad Recipe

Purchase a copy of the Recipe Book for more great recipes to keep you healthy, fit and glowing in 2012.

Here we are again at the start of a brand New Year, Happy 2012

As you go into the New Year, will you achieve your goals?

Have you written a list of New Year resolutions that you can look back over the year and mark off as you accomplish each one?

I know I have, in fact I have 8 goals that I want to achieve by the end of 2012.

Here’s how to achieve your goals in 2012

For me as I’ve got older, my goals are SMART goals.

What I mean is:

S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely

That’s absolutely no point in writing down that I want to fly to the moon by the end of 2012, because you know what, it isn’t going to happen.

SMART goals are achievable goals that you can set yourself over the whole of 2012.

So, if you want to run a marathon this coming summer than you need to plan each individual step, how often you need to train each week, how you progress to eventually being able to run that marathon, how you need to eat, how often you should eat, what you should eat and how you will need to up your calorie intake to cope with the amount of training that you will be doing.

The same applies if you want to lose 20 pounds, how are you going to get there? Don’t just say that I want to lose 20 pounds this year, set yourself weekly, monthly goals and an exact time frame of when you want to achieve your weight loss by. How many times each week are you going to workout, what program are you going to use, obviously your now shouting The Flat Stomach Solution, in that case you would definitely have hit your weight loss goal within 12 weeks….

Can you see what I’m saying here, planning and setting yourself SMART goals is the way that you are going to achieve your goals.

My suggestion to you now is choose 5-10 New Year’s resolutions that are achievable and start planning how you’re going to achieve them. Take it individual one and write a detailed plan of action.
Using the SMART system to achieve your goals can work in every area of your life.

Don’t wait for life to happen, chase it!

Here’s to an amazing new year, may it be filled with happiness, success and love.

Christmas is definitely a time of year where you should let your hair down and enjoy some extra time with your family and friends.

People ‘on average’ tend to put on an extra 5 pounds over the festive season, due to excess food and drink and letting their workouts fall by the way side….

I can give you the tools to ensure that does’t happen to you.

Sure, enjoy a little extra festive food and drink (I know I will) but don’t (and I mean don’t) give up on your workouts to ensure you burn off any additional calories you consume.

Staying healthy & fit during the festive season is so important as you enter 2012…

Especially for you I am going to share with you the workout that I will personally be doing over the festive break.

Try my specialChristmas workout that you can do 3-4 times each week and it will only take you 15 minutes.

Perform as many reps as you can in 60 seconds, rest 60 seconds and repeat 3 x more.

If you are a beginner perform as many reps as you can in 30 seconds, rest 60 seconds and repeat 3 x more.

Push-ups
Jump Jacks
Burpees
Fast Squats

This is a simple but very effective workout, so let’s keep you staying healthy and fit during the festive season.

Don’t spend the next 3 months trying to get your fitness levels back up and your fat levels down for the sake of 5 days over indulgence and lack of movement!

Keep the scales of indulgence & activeness evenly blanced and go into 2012 looking and feeling AWESOME!

The festive period is all about taking time out to spend with family
and friends, but you don’t want to undo any hard work you put in
over the year and gain a Santa belly instead of tight flat stomach!

You don’t have to spend loads of time pounding out the cardio
or schlepping back and forth to the gym. You can keep burning
the belly fat every day of the break, right on your own doorstep.

Try these 4 workout tips to keep a flat stomach this festive season

1. Take the whole family for a walk before or after a meal or go for a family cycle. If it’s been snowing then sledging is a great workout for the whole family too, just wrap up, get out there and have some fun.

2. Interval training is a fast way to burn maximum calories in minimum time. Warm up, run fast for 20 seconds, walk for 40 seconds of recovery, do this 15 times and you’ll be burning the body fat while you’re eating your Christmas pudding!

3. Throw in a bodyweight workout that you can do at home before anyone even wakes up.

4. While you’re in the kitchen preparing the food, in the dining room setting the table, placing the presents under the tree, at the office finishing up last minute work, in the bathroom getting all dolled up…DANCE! Throw on some tunes and shake what your mamma gave ya, it’s also infectious so who ever you’re near will no doubt join in and burn some unwanted belly fat too.

Exercise comes in many forms; you don’t need fancy workout equipment, bulky cardio equipment or even belong to a gym to get an effective workout done. You can do fast, fun and effective workouts anytime/anywhere!

=> Lose The Holiday Stomach Fat At Home

Can you believe it, we only have 19 days until Christmas day! Wow, where has the year gone?

It’s very exciting though; definitely my favourite time of year.

Have you done all of your Christmas shopping yet?

I’ve only bought one present so far for my mum, quite a few more to go. It’s lucky that I love Christmas shopping….

Just in case you’re in the same position as me, here are a few Top Christmas Gift Ideas that you can buy for your friends, family or yourself for a healthy 2012.

1. The Flat Stomach Recipe Book

Take control of your diet with the Recipe Book and enjoy recipes that are suitable for all types of diet, there’s something for everyone in here!

Every aspect of your new lifestyle nutrition plan is taken care of with drinks, snacks, breakfasts, lunches, dinners and a whole host of tips and advice that you don’t get from any other recipe book.

The flat stomach solution recipe book is also packed with tips on how to stock your kitchen, ‘delicious recipes’ that guarantee your diet will be packed full of foods that nourish your body, this will be the most worthwhile recipe book you ever purchase!

2. iPad / Kindle / eBook Reader

The perfect partners to your e-book collection and ideal for storing and using your copy of The Flat Stomach Solution Recipe Book.

3. Steamer

A steamer is an essential in any kitchen, it cooks foods in a way that maintains most of the nutrients. These nutrients are often lost through other cooking methods such as boiling and frying.

4. The 10 Minute Bodyweight Workout

No excuses now, a totally (equipment free) bodyweight workout that you can literally do ANYWHERE & ANYTIME. This powerful 10 minute bodyweight workout will leave you feeling like you’ve just been in the gym for an hour.

5. Sports Shop Voucher

This is a fantastic gift, your friends or family will love it, in fact I got one of these last year. Any woman loves buying clothes and fitness clothes are just as exciting. With so much stylish gear out there at the moment, this will go down a treat.

Happy Christmas shopping!

Am I right when I say you’re run off your feet getting ready for Christmas?

I bet you’re focused on everything and everyone else except you. Time for me is no where to be seen.

I know it’s an important time of the year when you’ve got so many things to take care of.

Present shopping, food shopping, work parties, friends parties, partners work parties; organising who you are going to spend the holidays with or who’s coming to your home, kids activities, the list goes on and on….

Although it’s a wonderful time of year, it can get too much and sometimes all you want to do is run off into the hills screaming.

The festive season can be one of the most stressful times of year and it’s so easy to gain weight when stress is present. Stress is a major contributor to belly fat, thanks to a tricky little chemical called cortisol; so you want to make sure you keep your cortisol levels low!

So what do you do?

Take some time out for you, you are just as important as everyone and everything else; after all if you’re burnt out before Christmas even starts then how on earth will everyone else cope?

Use these ‘time for me’ tips over the festive season

1. Keep going, you make time each week for your workouts, so don’t stop now just because it’s the holiday season, even if you have to schedule it into your daily calendar. Exercise is the best thing for stress release, so under no circumstances miss a workout. NO EXCUSE!

2. Meditation is training your mind to become a lot more peaceful. When this happens you are able to free yourself from worries and stress. You will also be able to transform your mind from negative to positive. I suggest you to meditate for 10 minutes twice a day.

Find a quiet room with no distractions, sit in a comfortable position on the floor and keep your back nice and straight, this is to stop your mind from becoming sleepy.

Close your eyes and start to focus on your breathing. Breathe naturally and don’t attempt to control your breathing. Try to become aware of the sensation of your breath. This sensation is the object of meditation. Try to exclude everything else. Overtime you will have a sense of inner peace, relaxation, feeling refreshed and alive.

3. Eating regularly, this is so important not only over the festive season but the throughout the whole year. Make sure you eat every 3 hours to keep your blood sugar level stable so you don’t reach for unhealthy food. Always have healthy snacks to hand, plenty of water and never go to a party or gathering hungry, it’s a recipe for overeating disaster.

4. Taking ‘time for me’ doesn’t matter how busy your days are, it’s important to set aside a little time for yourself where you can just chill. Relax with a book, take a bubble bath or watch a Christmas movie. Devote at least half an hour or more to doing things that make you feel happy and chilled and you’ll suddenly find that the things you have to do don’t seem so stressful anymore.

Follow these 4 tips and I guarantee they will make your life a lot easier during the festive season or just even week in the year.

With thanksgiving just around the corner I wanted to share with you a wonderful Smoothie perfect for this time of year.

If you have a juicer then you can also make this Smoothie recipe (just up the ingredients a little) and then warm it on the stove for a lovely winter warmer.

As you peel the fruit, make sure you eat the skin because it is packed with additional nutrients!

This festive Smoothie is packed with vitamins and will help keep your immunity up throughout the colder months.

Thanksgiving Spiced Pear and Apple Smoothie

Ingredients:

2 Large pears – peeled and cored
2 Large apples – peeled and cored
2 Large oranges – squeezed
1 Pinch of cinnamon
1 tsp. honey

Directions:

Throw all ingredients into a blender and blast for about 30 seconds or until it’s a liquid consistency. Pour into 2 glasses and drink immediately.

If you wanted to really spice this up you could add a little fresh, peeled ginger root too.

Happy Thanksgiving and thank you for following the blog and for allowing me to share a little bit of myself with you.

Health and happiness to you and your family,

Steph x

There just seems to be so much that we have to deal with over the winter holidays.

More rich foods, alcohol, parties, family gatherings, more temptations and sometimes much more stress…

No worries for girls like us right!

Why?

Because we know how to have a good time whilst still taking good care of our body and health.

You plan your meals and workouts throughout the year, so the winter holidays shouldn’t be any different.

Sure you have more parties to go to and you’re surrounded by so much more temptation but that really shouldn’t be a reason to take yourself back 3 steps.

Follow these holiday season survival tips to stay in shape

1. Keep track of everything you are eating, don’t stop writing in that food journal. If you have a slice of cake, then you know that you have to cut back on the calories for the rest of the day or do a good workout to burn them off!

2. If you are going to a dinner party, take a couple of homemade low calorie dishes with you and eat that food only. By doing this you will know that what you are eating is calorie controlled, natural & nutritious and you are contributing to the party.

3. Write your workouts on your calendar. You’re not going to miss a family gathering or holiday shopping, so make yourself accountable and don’t miss out on your workouts.

4. Watch your alcohol intake. We all like to have 1 or 2 extra drinks over the holidays but what you need to remember is alcohol contains lots and lots of calories, and when you’ve had one too many, it definitely limits your inhibitions which means your nutrition plan goes straight out of the window.

A small glass of wine is one of the most diet friendly drinks you can choose, but remember to limit the amount you consume. Try to limit yourself to 2 glasses, 3 at a push. Most of all, remember to stay well hydrated; so for every glass of alcohol you drink, drink a glass of water too.

5. Food gifts that are given to you, re-wrap and give them to a friend or a work colleague. It saves money on your part and it also saves you from adding extra body fat. *An important point to remember though is to always make a note of who gave you the gift, because you certainly don’t want to give it back to the person that gave it to you in the first place!!

Obviously the holidays are for enjoying yourself but stick to my holiday season survival tips and you will go into 2012 looking and feeling amazing.

The party season is almost upon us!

That’s when the little black dress appears and the frantic dieting and exercising begins.

Although saying that, if you’ve been following my blog for some time now then you should be eating healthy and exercising on a regular basis…

But, we can all do with some tips to looking and feeling wonderful ready for the ‘Christmas do’ and beyond.

Use these tips and let the party season begin!

1. Cutting down on complex carbs in the evening

This is a great way to lose excess body fat. The complex variety of pasta, rice, bread etc. should only be eaten at lunch. This is because your glycogen stores (stored carbohydrates) are already refilled from your workout earlier in the day and excess carbohydrates will have absolutely no where to go but straight into your fat stores. So, replace the complex carbs with another source of carbs in the evening such as 3 portions of vegetables.

2. Don’t Skip a Meal

This seems to be a common theme among busy women. Just because you want to lose weight it doesn’t mean you have to start missing meals. You must eat 5 meals each day, breakfast, mid-morning snack, lunch, mid afternoon snack and dinner. By doing this you will keep your blood sugar levels stable and stop the mid-afternoon crash; where you begin to a crave quick energy fix such as cookies and donuts. These high sugar, high fat foods will only give you a quick energy boost but will then have your energy crashing to the floor 20 minutes later. Avoid the junk and replace with fruit, raw nuts, raw vegetables and hummus.

3. Staying away from bloating foods

A bloated stomach can be a common problem and can be a complete nightmare when you’re looking to slip into that little black party dress for the Christmas do.

Start by eliminating any wheat based products for two weeks. Your bloated stomach could be caused by gluten which is a sticky substance in the wheat, rather like glue. Some women find gluten extremely hard to digest; in turn this can cause digestive discomfort, including gas and bloating. For some, other foods can cause discomfort too like lactose in dairy, so keep a close eye on what you eat and what effect it has on your body.

If you cut something out ensure that you get the nutrients that food source provided from another source! For instance calcium (cut from eating dairy) can be found in leafy green vegetables, nuts and seeds (almonds, brazils, sesame seeds) and dried fruit. While whole grain foods are great for your fibre intake you can get a great deal of fibre from most fruits and vegetables along with pulses, lentils and legumes.

4. Short bursts of exercise, metabolic circuit training

This little gem combines the benefits of resistance training and cardio training in one complete package. Alternating between upper body and lower body exercises challenges your body from all angles. Studies have shown that after you finish working out your ‘metabolism’ can remain elevated for up to 36 hours. It’s the most effective way to burn body fat fast? Metabolic Circuit Training is so time efficient that you can complete a total body workout in 30 minutes. You don’t want to spend hours and hours working out; you want it to be quick, injected with fun and provide you with real results!

There’s still 10 whole weeks to go until the beginning of the New Year, which means you still have enough time to start on The Flat Stomach Solution Body Transformation Package and go into 2012 looking and feeling like a whole new woman!

Buy your copy today > http://theflatstomachsolution.com/

Follow these great 4 tips on the lead up to the party season and you’ll be looking smoking hot in your little black dress or any kind of outfit that you decide to wear.

As Halloween is almost upon us! Instead of the usual unhealthy versions of the classic Halloween foods. I’ve put together one of my personal favourite recipes to help you enjoy this spooky time but without the calories getting scarily high!

Mwhahahahah…

This quick, easy and healthy recipe is packed with goodness and tastes AMAZING!

Pumpkin Soup Supper

Calories per bowl: 126

Cooking Dish: Large Saucepan
Prep Time: 30 Minutes (on your feet = burning calories)
Cook Time: 25 Minutes (for you to relax)
Serves: 6 people (can be kept in the fridge for up to 3 days or frozen for a later date)

Ingredients:

2 tbsp olive oil
1 Onion, Finely Chopped
1 Leek (white part only) Finely Sliced
1 Small Garlic Clove, Finely Chopped
1 tsp Ground Nutmeg
1 Medium Peeled Pumpkin, Cubed
1 Large Parsnip, Peeled, Diced
1 Large Carrot, Peeled, Diced
½ L Vegetable stock
½ L Semi – Skim Milk

Directions:

Heat oil in a large saucepan over low heat, add onion and leek and cook for 2-3 minutes, until light brown. Add garlic and spices and cook, stirring, for 30 seconds.

Add pumpkin, Carrot, Parsnip and stock and bring to the boil. Turn heat to low, add milk, cover and simmer for 30 minutes. Allow to cool slightly and then blend.

Return soup to pan and reheat gently. Season and add a little more nutmeg and black pepper if desired.

Serve with a dollop of low fat crème fresh and some chunky, crusty, seedy warmed whole grain bread.

Healthy Halloween Snacks

When the big event happens ensure you have lots of ‘healthy Halloween snacks’ to hand to ensure you’re not grabbing for the candy!

Try these:

- Cucumber, Carrot and Celery sticks with 2 tbsp of Low Fat Hummus
- 1 Cup of Mixed Nuts (Pecans, Almonds, Brazil, Peanuts)
- 1 Cup Mixed Seeds & Raisins (Sunflower, Pumpkin etc)
- 1 Cup of Grapes
- 1 Cup of Dates
- 6 Apples (throw them in a bowl of water and get bobbing!)

You could use fruit to make scary faces with the kids and show them that healthy foods can be fun too!

Try this alcohol free drink which is perfect for a Halloween party.

I hope you and your family have a healthy, happy (safe) and FUN Halloween.

Don’t get scared by your tight waistband when it’s all over; stay on track, stay strong and stay healthy through the holidays.

I went for an autumn walk in the countryside this weekend, for a bit of gentle exercise and to clear out the cobwebs ready for the week ahead.

Walking is free and can be done anywhere so get out and strut your stuff at least 3 times a week for at least 30 mins.

Results: Fat loss, flexibility, clear head, more Vitamin D, better sleep, more oxygen… Take the whole family on a hike twice a month for family fitness fun!

And when you return from your hike…

Try this stuffed pepper recipe for a healthy warming meal this autumn/fall

Per serving: 332 calories, 9.3g saturated fat, 6.2g carbohydrate, 22g protein

Prep Time: 25 Minutes Cooking Time: 40 Minutes

Ingredients:

1 Cup organic tinned lentils (puy, green, brown or red)
4 Red bell peppers
1 Whole onion chopped
3 Garlic cloves finely sliced
1 Small carrot finely diced
1 Small zucchini (courgette) finely diced
2 Large tomatoes finely chopped
2 Cups chopped baby leaf spinach
2 tbsp. extra virgin olive oil
¼ tsp. Fresh rosemary
¼ tsp. Fresh oregano
½ tsp. Fresh thyme
½ Cup vegetable stock Pepper to taste
3 tsp. Parmesan cheese

Instructions:

Cut the top off each of the bell peppers, scoop out the seeds and core. Bring a pot of water to boiling point. Place the peppers in the water and cook them for 3 minutes. Take out and place on some kitchen towel cut side down to drain and cool. Preheat oven to 370°F.

Heat a griddle pan on a medium heat with two tablespoons of olive oil. Sauté the onions, carrots and garlic until soft. Add zucchini and sauté for a further 2 minutes. Add the tomatoes, ground pepper, vegetable stock and herbs. Now add the spinach and cook until wilted. Add the lentils and cook for a further 2 minutes.

Lightly oil a casserole dish. Place the peppers in the casserole dish and stuff with the lentil mix. Cover them with aluminum foil and bake for 25 minutes. After 25 minutes take off foil, top each with parmesan cheese and bake for a further 10 minutes.

Serve with 1 cup of salad leaves.

For more healthy recipes, get a copy of my recipe book here >
www.stephricefitness.com/online-store

I hope you enjoy this stuffed pepper recipe and if you give it a go then leave me a comment.

Last Tuesday I had an operation on my left shoulder to repair a rotator cuff tear and to remove the calcification build up.

I have to say I don’t deal with pain, blood or needles very well so this really wasn’t a good situation for me but I had to be big and strong and get through it, which I did.

I’ve had a lot of pain in the past year with my shoulder, so I’m now looking forward to the healing process and continuing with my motivation for weight loss, as I’ve gained a couple of pounds and haven’t really been up for any workouts.

On Sunday morning I decided that I would get myself out of bed early and go for a power walk, just a simple workout to start me off….

It was a good workout and I felt so much better for doing it but do you think I really wanted to get out of my nice cosy bed early on a Sunday morning when the majority of people are enjoying a well earned lie in?…. I DON’T THINK SO!!

I must have hit the snooze button at least 4 times. Finally I managed to drag myself out of bed and I’ll tell you why.

Finding the motivation for weight loss really isn’t easy, especially after an operation

But….

I kept telling myself how good I would feel after I had finished and that perhaps I would only workout for 15 minutes instead of the full 45 minutes and you know what, once the 15 minutes was up I felt energized and I didn’t even think twice about continuing for the extra 30 minutes.

Maybe you’re the same as me and find it extremely difficult to motivate yourself on occasions?

Allow me to pass on 3 great motivators that work for me and my clients.

1. Let me ask you, what are the main reasons you workout? Maybe it’s to lose weight, stay fit, train for a particular event that’s coming up, or perhaps all three. Write your reasons down and tape them to the fridge or where you can see them. Then write down next to your reasons how your workouts make you feel, do they make you feel energised, happy, strong, confident? You get the idea.

2. Next, start to write down your daily goals on a separate piece of paper. So maybe on Monday you want to get up at 6am and workout for 30 minutes and on Tuesday you want to do a 20 minute interval training session and so on. At the bottom of the paper I want you to write down a special treat that you can reward yourself with only if you have achieved your weekly goals. Perhaps a back massage or a manicure. Tape this piece of paper next to the reasons.

3. Lastly but by no means least…move! All it takes is for us to take one step forward (out of bed) to get the motivation & momentum to continue taking steps towards our own personal goals.

Now whenever you are lacking the motivation to workout or you think ‘I can’t be bothered’, I want you to look at the pieces of paper and I guarantee they will give you a good kick up the butt. This is something we all need once in a while!

Have a great week and stay motivated!

The weather in the UK this week has been completely insane….

We’ve had temperatures that you would expect in July, NOT October!

HOT is all I can say.

It has been wonderful because I have been able to enjoy outdoor workouts with my clients in the sunshine for once! We workout outside no matter what the weather, so we’ve all been glad of the sunny days instead of the rain!

So this week I’ve put together one of my quick and effective Metabolic Circuit Training workouts. I’ve been doing this in the park with my clients, so I thought that it would be great for you to do at home.

As you know, my workouts are extremely simple and fun to do but always very effective and the good thing about this one is the only equipment you need is YOU.

Metabolic Circuit Training 20 Minute Workout

Always take a few minutes to warm up before you start the main workout.

Squats – 30 reps
Push – ups – 20 reps
Walking Lunges -10 reps each leg
Body Row – 20 reps
Plie Squats – 30 reps
Mountain Climbers – 1 minute advanced (30 seconds beginner)

> Beginner – rest for 1 minute and repeat 1 more time

> Advanced – rest for 30 seconds and repeat 3 more times

Remember to cool down and stretch once completed.

Let me know how you get on with the workout.

Naturally we all over indulge once in a while, especially at the weekends.

Most things in life require you to find a balance, there’s no difference with your eating and exercise. We’ve all seen how extremes of anything can affect your body, lifestyle and health. Over eating, under eating, exercising too much, not exercising enough; all these are extremes and are extremely unhealthy so balance is key.

Perhaps (like me) you had a little too much cake this weekend, and one too many drinks; its ok, you’re human!

Let’s not focus on the over eating, that’s now in the past but the effects of it will already have started to kick in so here’s a few things you can do to help you combat those effects.

Re-Hydrate Your Body

Ensure that for the next few days you drink plenty of filtered water, a little more than you normally would (2 to 3 litres per day). This will help replenish any fluids you have lost and flush out any toxins that may have built up. Try a squeeze of fresh lemon juice and a slice of (peeled) fresh ginger to give your water a refreshing lift and boost your vitamin C levels. Ginger is also an awesome digestive aid.

If you have a copy of The Flat Stomach Solution Recipe Book, you’ll find lots more refreshing and re-hydrating drinks recipes in there.

Re-Nourish Your Body

Out with the cake and in with the vegetables. This earth provides us with everything we need to nourish our body and live a healthy life. So spend the next few days filling yourself up on the following…

• Fruit – Apple, banana, pineapple, melon, peach, plum, pear, grapes, avocado etc.
• Veg – Cabbage, spinach, broccoli, peas, carrots, peppers, zucchini, garlic, onions, etc.
• Salad – Lettuce, cucumber, wheat grass, parsley, tomato etc.
• Protein – Fish, pulses, turkey, chicken, nigari tofu, seeds, nuts etc.
• Drinks – Water, green tea, herbal tea, fruit tea, almond milk

Try this Fruit Protein Smoothie for an instant cleansing ‘pick me up’.

Re-Work Your Body

The best way to blow away the cobwebs; re-energise yourself and burn off any body fat before it gets the chance to store itself somewhere is HIIT. When you’ve over eaten or over indulged the last thing you want to do is spend hours sweating it out! So HIIT is perfect for you to do some quick and effective workouts and then get on with life.

There are lots of workouts on the blog and most are focused around HIIT so grab one and get moving.

Don’t sit around berating yourself for your over indulgent actions, instead take action to combat the effects of over eating!

Give yourself a break, enjoy your slice of chocolate cake when you have it but then balance it out with a good workout and some naturally nourishing fresh foods and you’re golden.

A couple of days ago I was driving home after an outdoor training session, when I decided to stop at a grocery store to buy a couple of essential items.

After grabbing a red pepper, 2 tins of organic plum tomatoes and a bar of my favourite Green & Black organic chocolate with almonds, I headed over to the cash desk to pay.

In front of me were a couple, they must have been in their early twenties. The woman looked around 5 months pregnant.

They took their food (and I use the word food very loosely) out of their basket, ready for it to be scanned.

No consideration what so ever had been taken about what to eat when pregnant.

To my horror (and to be honest with you my disgust), each item they pulled out was in a box ready to go in the microwave and it wasn’t just one food item it was a whole damn meal in a box…

So, what I was actually looking at was some kind of battered fish, fries and processed peas, then a meat pie with fries, chicken pie with mashed potato; there must have been at least 7 meals for each of them all nicely packaged up.

OMG, it was terrible.

Not only was it wrong on so many levels that they would eat this so called food but….

The woman was pregnant!

It obviously didn’t occur to her that it is even more important to look after what you eat when pregnant.

Where were the wholesome natural foods that she should have been eating, not only for herself but for her unborn child?

Where were the nutrients?

All I can say is SELFISH, SELFISH, SELFISH

When it comes to food it really doesn’t take a lot of time or much money to prepare and eat wholesome natural nutritious meals.

It is so important to eat healthy everyday but especially when you are pregnant. You need to nourish your body with fresh organic fish, lean meats, vegetables and fruits.

Not TV dinners from the 1950′s!

It’s always a good idea to follow the 80 / 20 rule of healthy eating. Make sure that you eat well 80% of the time and leave 20% for (healthy) treats. Cravings are part of being pregnant so eating perfectly throughout your pregnancy is understandably at times impossible.

Pregnancy is a time of growth both for mother and unborn child and as a result the amount of calories and nutrients needed naturally increases.

Eating foods that are man-made or processed, contain chemicals and ingredients that you can’t pronounce must be avoided at all costs. Pre-packaged foods tend to contain very high levels of salt, sugar, fats, preservatives, additives, colourings, HFCS, GMI’s, flavourings, MSG and a whole host of other nasty’s you want to avoid at all costs!

Smoking, drinking too much alcohol and large amounts of caffeine must also be avoided; pregnant or not.

A pregnancy is one of the most important and special times in a woman’s life and it should not be taken lightly.

If I had 5 minutes with the woman in the grocery store I would tell her and her partner exactly what they need to eat during her pregnancy and beyond, even if she really doesn’t care about the rubbish foods she consumes she should at least care about what she feeds her unborn baby.

So, if you’re pregnant or trying to conceive, remember you can give yourself and your baby the best chance at a healthy life by taking care of what you put into your body.

Malnourishment is not the best way to start life nor is it a good way for you to live your life.

Take care x

This week I’ve got an awesome butt exercise for you, you’re going to love it because it will give you a toned, firm toosh!

Firstly a little information about the gluteals (your butt muscles).

The gluteal muscles are the three muscles that make up the butt:

The gluteus maximus is the largest of the gluteal muscles and one of the strongest muscles in the human body. Its action is to extend and to laterally rotate the hip, and also to extend the trunk.

When you walk, run, skip, jump, lunge and squat they all engage your butt muscles.

So they not only need to look firm but they need to be strong as well.

This exercise is the perfect butt exercise and as with all of my exercises and workouts you can do them anywhere.

If you are a beginner then start off with the Pelvic Thrusts, after 4 weeks then progress to the I Leg Pelvic Thrust.

You can work these exercises into your weekly workout and if you have a copy of The Flat stomach Solution, I’ve already done that for you.

Complete 15 reps x 2 sets

> Lie on your back on the floor in front of a raised platform
> Place your heels on the platform, knees bent at a 90 degree angle
> Keep your arms by your sides on the floor
> Keep your shoulders and head on the floor
> Raise your hips off the floor
> Squeeze your glutes together
> Lower your hips to the start, repeat

Complete 15 reps x 3 sets, complete all reps on 1 leg and repeat on the other leg

> Lie on your back on the floor in front of a raised platform
> Place your heels on the platform, knees bent at a 90 degree angle
> Keep your arms by your sides on the floor
> Keep your shoulders and head on the floor
> Lift your right leg towards the ceiling
> Press your left heel into the platform
> Raising your hips off the floor
> Squeeze your glutes together
> Lower your hips to the start
> Repeat all repetitions on one leg and then change

Do these awesome butt exercises and you will have a firm, strong and wobble free behind that looks great in everything you wear!

This gluten free recipe is quick and easy to make. It’s perfect for a family treat or for entertaining this autumn.

Healthy Gluten Free Apple Crumble Recipe

Serves 6

Ingredients:

4-5 cooking apples, peeled and sliced
½ cup brown sugar
½ cup (gluten free) plain flour
½ cup (gluten free) rolled oats
½ cup organic low fat butter (cold & cut into small squares)
1 tsp. ground cinnamon
2 tsp. crushed almonds

Directions:

Spread a little butter around your cooking dish, peel slice and lay the apple at the bottom of the dish. Combine the sugar, flour, and cinnamon in a bowl and then add in the butter.

Using your fingers, crumble all the ingredients together in between your fingers until you are left with little lumps and floury dust. Sprinkle the topping over the apples. Then sprinkle the oats and almonds on top and cook on about 350 (or 180) for about 20 minutes or until golden brown on top.

Serve warm with a tablespoon of low fat organic crème fraiche.

For a vegan version use vegan spread and for people with nut allergies leave out the crushed almonds. For a none gluten free recipe, just use good quality flour and oats.

Hi, Tilly here.

As Steph mentioned she’s moving house this weekend and I’m taking over the blog.

I’m very excited!

Meow….

Working out at lunchtime beats sitting at your desk staring at the screen eating your lunch…

Wouldn’t you agree?

It really gives you a nice break.

I love going for a run at lunchtime. I’m lucky to live in the countryside and I go running across the fields most days with my friends.

I know that you enjoy Steph’s tips, so I thought I would put together my top 5 tips to eating & exercising at lunchtime.

I hope you enjoy them and if you do please let Steph know because she will let me do another guest post again soon….

It was so much fun researching the information for this article for you.

Let’s get started, I’ve been told by Barney and Lizzie (they’re my brother and sister by the way) that once I start talking, I have a tendency to go on and on….

I can’t seem to help it, I love to talk.

Meow….

These tips are great whether you go for a run; walk or visit the gym in your lunch break.

1. Be prepared

Wear your sports bra to work, always leave your trainers under your desk with a clean change or workout clothes. Doing that all you have to do is slip your trainers and workout clothes on just before you head out of the office, no time wasted.

2. Bring a packed lunch from home

You know that you should always prepare you food for the week so it saves time and saves you eating something unhealthy, your lunch is no different. Pack a healthy salad with lean protein (I love tuna) or legumes, along with 2 healthy snacks. One for your morning snack and one for you afternoon snack. No excuses to then go to the shop after you’ve done your workout and eat unhealthy foods.

3. Warm-up in the office

Try and get a few minutes of brisk walking around the office (or house), go into the nearest quiet space and do a few squats, lunges and some upper body mobility.

4. Plan ahead

Always plan what you’re going to do in your lunch time. If you’re going for a run or walk, do you know which route you are going to take and how long it will take? If you go to the gym, which workout are you going to do? I would suggest Steph’s Flat Stomach Solution, it’s purr fect. This will save so much time.

5. Find a friend

This is my favourite, I love to go running across the fields with my friends, it’s so nice to have them encourage me and for me to encourage them to work harder. It also stops me missing a workout, which I have been known to do especially when it’s cold outside, I like to curl up in front of the fire.

Team up with a colleague at work or meet up with a friend outside of work, either way it will be so much fun to workout with someone.

Did you enjoy my tips to eating and exercising at lunchtime?

Hope you did….

I had so much fun, thank you for reading.

Speak soon…

Meow

Tilly

Q: How do I lose body fat fast?, this is one of the main questions I get asked on a daily basis. Which is a good question because we all want to keep excess body fat low!

My answer to that question is always Interval training and high intensity interval training (HIIT) because these are the best ways to lose body fat fast.

You continue to burn body fat long after you’ve finished your workout. How cool is THAT!

These types of workouts are little gems in the world of fat burning and fitness.

Interval training is short bursts of high intensity work followed by a short rest period; for example 30 seconds of running / walking at a fast pace followed by 1 minute of a slow walk to recover. Complete this 10 x and there you have your cardio workout completed.

High intensity interval training (HIIT) is generally used if you’re a more intermediate to advanced exerciser. For example 30 seconds sprinting uphill as fast as you possibly can followed by a 30 second slow walk recovery. Complete this 15 – 20 x and you’re done.

I have to say though to lose body fat fast you really don’t have to do the usual walking, running, sprinting, cycling or rowing when you want to do interval training.

There are so many other ways that you can utilise these little gems….

Jump Squats
Skipping
Skaters
Jump Squats
Burpees

The timing stays the same, for both the interval training and the HIIT.

The beauty of these alternative exercises are that you can do them absolutely anywhere; in your home, hotel room, garden, park, office, rest room (if you dare)….

All you need is a timer, that’s it.

Its fantastic how you can adapt the majority of workouts to suit you, not everything has to be done by the book.

So, next time you’re thinking how can I lose body fat fast perhaps for an event or because you really want to make some changes to your lifestyle and NOW. Then try one of my alternative interval training or HIIT workouts, and you’ll lose the extra body fat fast!

Got a workout question to ask me yourself? Go ahead, I am always happy to answer whatever question you need an answer to!