Try this delicious and easy to make soup. Great for an evening meal or lunch and can even be eaten hot, cold or raw.

It’s packed with nutrients, low in fat and very low in calories so the perfect dish on your flat stomach diet!

Fennel has many health benefits and is a very versatile herb which can be used in lots of different recipes.

Spicy Fennel and Bean Soup

Makes 4 Portions – Keeps in the fridge for 3 to 4 days or can be frozen for later use.

Ingredients: Organic where possible!

2 tsp. Extra virgin olive oil
2 cups passata
1 clove garlic minced
1 Onion chopped
Dash onion salt
1 Red bell pepper, finely chopped
1 Fennel bulb peeled and finely chopped
Dash of Tabasco
2 Cups hot vegetable stock
1 Large zucchini (courgette) sliced
2 Cups cooked cannellini beans (tinned organic is fine)
¼ Cup flat leaf parsley

Instructions:

Place the olive oil into a saucepan and warm on a medium heat
Place the onion, zucchini and pepper into pan and stir for 2 minutes
Add in fennel, passata, Tabasco, onion salt and beans and stir for another minute
Add hot vegetable stock, garlic and cook for a further 5 minutes

Serve in a bowl hot or cold, top with parsley and enjoy with 1 slice of multi grain bread

Quick, easy and healthy dishes like this make following a flat stomach diet enjoyable!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

So the diet saboteur scenario goes…

You’ve started your healthy eating plan and you’re determined your going to crack it and get a flat stomach which you’ve been desperately trying to get for so long.

You head over to see your family for the day and before you’ve even sat down you’re handed a slice of the most enormous home made cheesecake you’ve ever seen and a mug of tea (well that’s what used to happen to me anyway!).

Now, you don’t want to be rude, so you eat it whilst quietly thinking to yourself.

“1 slice wont hurt, after all it would be rude to say no”

Unfortunately there are so many ways that your family and your friends can unintentionally sabotage your diet.

It’s usually the case of you really don’t want to upset them by refusing the food but if you are going to achieve a flat stomach then you’re going to have to put your foot down once and for all…

I’ve found these tips really help, so I thought I’d share them with you…

1. If you’re partner is offering you donuts and cakes then sit them down and explain to them what it means to you and that you need their support. Explain that offering you cakes, donuts or whatever the food is, will just make the whole process of living a healthy life that much more difficult. Suggest to your partner that they join you on the journey so you can support each other with this healthier lifestyle.

2. If your partner says no about embracing the new lifestyle with you then ask them to be more considerate with where they eat their unhealthy treats, so it’s not in front of you. Also ask them to stop offering the food to you as you are not interested in eating it.

3. When visiting family or friends, take along a healthy desert so you can offer everyone a slice before the unhealthy deserts arrive.

4. Don’t be afraid to be firm if you really don’t want something, whether that’s another serving of pie or a spoonful of potatoes, don’t let anyone bully you into saying yes. Stand your ground; you’ll see you’re stronger than you think!

5. When you are eating out, say no to the bread rolls that are brought out or the basket of nachos, if the rest of your party wants to eat them, make sure they are placed at the opposite end of the table, so there’s no temptation in front of you.

6. When a girl wants a desert, she wants a desert! There’s nothing wrong with that just make sure that you share it with someone else on the table and tell your server to bring it on two separate plates with no extra’s on the sides.

7. Explain to your friends the reasons you are following this healthier path and why it’s important for you to achieve this goal. More often than not they will be right behind you and hopefully they may even join you.

8. If your friends still try to sabotage and don’t support your journey to get a flat stomach then maybe it’s time to spend less time with those people that don’t support you and find friends that will be right behind you and perhaps that are on their weight loss journey too.

Sorry to tell you, that there are even diet saboteurs that may even try to slip you up intentionally, this would usually be down to jealousy and these are people that you either need to get on board or throw overboard!

To take care of yourself in any way you can regardless of who it affects is “not selfish, it’s sensible”. Eating healthy and working out never hurt anyone right so don’t let anyone take that away from you.

These 8 tips will definitely help you to stay on your path and remember you should always surround yourself with positive people.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

This week has been a fun packed!

I’m currently working on a few projects which I am excited to share with you over the next couple of months.

So watch this space…

The sun has finally returned to the UK, so shorts are definitely back on…

On that note it brings me very nicely into cellulite and the cellulite solution.

Thankfully it’s not just you and me that it affects but Jennifer Aniston and Katy Perry have both been spotted with dimpled thighs and butts…

In fact cellulite affects over 90% of women which can be made worse from a poor diet high in fat and processed foods, to raised stress levels and an inactive lifestyle.

Cellulite isn’t just found on overweight women, in fact it can be found on woman of any size and weight but the more body fat you have the more you will be able to see the cellulite.

The cottage cheese appearance is caused by fibrous cords that connect the skin to underlying muscle. The fat lies in between the muscle and the skin. As the fat cells accumulate, they push up against the skin, while the cords pull down.

This creates the uneven surface or orange peel effect.

So what is the cellulite solution?

The first important defence against cellulite is to clean up your diet, eliminating any processed foods that may have come in a box or a packet.

Also remove any high fat foods and start including fresh organic vegetables and fruit to your diet with lean grass fed meats, fresh fish and pulses. Stay away from soda and drink water to improve circulation.

Here’s a great idea and something that I do every week. Go to your local farmers market, most towns have one. I buy organic eggs, organic fruit & vegetables and wild mushrooms which are one of my favourite buys.

Have a look for your local farmers market and next time it’s on; get yourself there…

The next thing you need to get onto is exercise.

Remember I said the more body fat you have the more you can see the cellulite regardless of your body shape and size!

Include full body workouts 3 times each week; try my metabolic circuit training and 2 interval training sessions.

These will help you to reduce body fat and keep you toned and lean helping you to banish cellulite.

One particular treatment you need to avoid is expensive cellulite reducing cream.
Creams have never been proven to reduce cellulite so please don’t waste your money.

There you have the one and only “cellulite solution” you’ll ever need.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Is it just me or is Cameron Diaz everywhere we look at the moment?!

In fact every time we see Cameron Diaz whether it’s in her new film Knight and Day or in a photo of her running along the beach in Hawaii she looks toned, fit and healthy.

Her athletic body definitely stands out from the crowd making most of us despair as the holiday season is already here and the thought of removing clothes to reveal a body that you’re not so confident with sends you into a panic, secretly wishing you hadn’t missed so many workout sessions and had eaten a lot healthier, sooner right!?!?!

BUT…It’s ok, I’m here and I’m going to help make sure you’re looking your best and feeling awesome!

Stick with me, because I know it’s never too late to burn some extra body fat and get a toned flat stomach.

Even if your next trip is only 2 weeks away, if you follow these tips for a flat stomach you wont be just walking along the beach, you’ll be skipping along it feeling happy and confident just like Cameron!

Here’s a Beach Ready Workout that I put together for you so you can workout the way Cameron Diaz does!

This workout should be done 4 times per week. Complete the entire circuit and repeat.

Squats with Dumbbells x 12 reps
Decline Push Ups (feet on a Swiss Ball or bench) x 10 reps
Jump Squats x 30 seconds

Dumbbell Stiff Leg Dead lifts x 12 reps
Close Grip Push Ups x 10 reps
Jump Rope x 30 seconds
Rest x 30 seconds

Also include 15 minutes of High Intensity Interval Training 3 times per week, which would consist of:

Hill or flat Sprinting – 30 seconds
Slow walk down the hill or back to start – 60 seconds
Repeat this 10 times

On the other 3 days include 30 to 60 minutes of hiking (power walking/jogging), swimming or even cycling. Whatever exercise you enjoy that will keep you active.

With any workout plan your nutrition is just as important so make sure you stick to a natural, wholesome, nutritious diet before your vacation, (80%) during your vacation and beyond!

You may not get Cameron’s body but you’ll be proud to show off the one you’ve got.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Food cravings can literally take over your mind and for some women, even take over their life!

I know first hand how difficult it can be to know how to
stop food cravings.

A number of years ago I used to get food cravings all the time.

Generally it would be for refined & stodgy carbohydrates like white bread, pizza, white pasta, cookies and even ice cream!

Basically, anything and everything that was going to give me a quick ‘carb kick’!

Once I had devoured the food, I felt happy, until the next craving which usually happened again very quickly after a rather big energy crash…I needed another ‘fix’.

As the years have gone on and I have found my healthy path, I no longer have these cravings and I can tell you I feel SO much better that I’ve gained control of what I choose to put in my body and understand the reaction my body will give me from each of the foods I consume.

Next time you have a particular “food craving” that’s not of the fruit/vegetable or lean protein veriety…

take a moment to ask yourself this, do you need the food or are you craving it because of the way it will help you feel?

One of the reasons you crave ‘refined carbohydrates’ is because your serotonin levels may be low.

Serotonin is an essential hormone within the body, it elevates your mood and if it’s very low it can lead to depression.

So when you are craving certain (refined) carbs such as white bread or pasta you may not be craving the actual foods but the boost that the serotonin gives you.

This tends to happen most often in the afternoon or early evening as you may need a ‘pick me up’ energy kick and find yourself reaching for the nearest stodgy carb that’s available.

Serotonin is made from the amino acid tryptophan, so what you need to do is to get your serotonin the natural way and not through the overly processed foods that are so readily available these days.

The trick to stop food cravings it to ensure that you keep your serotonin intake at a good level by feeding yourself the right foods and replacing fattening, high GI foods with low fat, natural, energy balancing foods.

Try these: Bananas, kiwi, tomato’s, avocados and turkey all have high levels of serotonin and you can easily fit them into your daily diet. Get organic as often as possible!

I know it’s not the easiest thing in the world to give up those cookies or pizza but when you get through to the other side just like I did, then your life will improve in so many ways. I promise!

Here’s to you and beating those nasty little cravings and the healthy life that’s just around the corner.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

A fantastic flat stomach solution is to take a photo of yourself as a personal daily motivator.

You know what they say, the camera never lies!

If you’re not happy with what you see in the mirror and the clothes don’t fit right anymore, then you definitely need to take this brave, worthwhile step and push the button on your camera!

Taking a ‘before’ photo of yourself is one of the ultimate motivators when it comes to changing your body.

You must have a visual when you begin your new healthy lifestyle or when you just need to refresh your mindset on the path to a healthier you.

The photo is for your eyes and your eyes only, but I suggest you put it up in a place where you can see it every single day. Take time to really look at your photo and see the personal changes you need to make in order to realise your goals.

When you look in the mirror your perception of how you see yourself can get distorted…

But your photo of you will never lie; it will show you the truth about your body and what physical changes it needs to become toned, healthy and stronger.

You will have the photo to look back at when perhaps you’re feeling unmotivated to carry on and wondering why you are doing all this in the first place.

You’re worth the effort and you deserve the changes that will come.

You will be reminded of the choice you have made and the journey you are on to a healthier and happier lifestyle.

Your photo will also be great for you to remember where you started and to see how far you have come…

That small photo of you can hold huge powers in motivating you towards your goals and to achieving lasting changes once and for all.

Set the pre-snap on your camera or get someone to take the picture for you and take a full length picture of you facing forward wearing either just your underwear or some short shorts and your sports bra.

If you’re digital then you could even use the picture as your screen saver or background at home!

That’s not all…there’s more you can do to get lasting results!

The next important step for you to take is taking your body measurements.

NEVER rely on the scales to give you accurate results in your fat loss goals…

Have you found that when the scales don’t move you tend to throw in the towel?

“why bother if I’m not losing weight” I hear you cry…

…well, taking your measurements is a far better way to track your progress.

The scales certainly don’t tell you how much looser your clothes are feeling or how great your arms are looking in your new summer tank top or how your “sexy flat stomach” is looking above the waistline of your skinny jeans.

Grab yourself a measuring tape and take your measurements first thing in the morning before you workout as your muscles will be filled with fluid after a workout, making them appear larger.

How to measure your body:

1. Only wear your underwear
2. Use a tape measure and hold it parallel to the ground
3. Measure the widest part of your body first (hips)
4. Measure your waist around your belly button
5. Measure your bust/chest around the centre under
your arms and put your arms down so it’s accurate
6. Measure your arms (get someone to help) around
the centre of your bicep
7. Measure the top of your thighs, again around the
widest part
8. Write them all down and track your changes at the
same point each month.

Follow these two proven motivational tips, hold yourself accountable to reaching the change you want to make and go for it.

Get moving now and there’s no doubt you will have your flat stomach for the summer and beyond!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Healthy Leek and Potato Soup Recipe

Try this nourishing healthy leek, potato and butter bean soup which I enjoy for lunch after a good workout or in the evening when it’s cold and rainy outside.

The benefits

Leeks and Potatoes are both packed with Potassium which is essential for the correct functioning of the heart. Butter beans are a good source of protein and all 3 major ingredients are low in fat, high in fibre and packed with vitamins. If you are following a low blood sugar diet change the potatoes for a large cauliflower and alter the cooking time by 10 minutes (less).

Ingredients (All organic)

1 tbsp vegetable oil
3 Large leeks (white and light green parts)
1 Small white onion
1 Small clove of garlic
1 Vegetable stock cube
Water (see ‘how to cook’)
6 Medium white potatoes
¼ tsp Nutmeg
1 400g can of butter beans (organic in water)
Pepper to taste
1 Cup of half fat milk (or soya milk if vegan)

To Cook

• Peel and dice the potatoes, onion and garlic
• Open and drain the butter beans
• Wash, peel and chop off the dark green top of the leeks and dice the remaining parts
• Put the oil into a large saucepan on the hob
• Heat the oil on a medium heat
• Place all of the diced ingredients into the pan, stir for approx 3 minutes
• Place the stock cube in a jug and add some boiling hot water to dilute
• Pour the stock water on to the ingredients in the pan
• Then fill the pan with enough hot water to cover all of the ingredients
• Bring to the boil and then allow to simmer gently for 20 to 25 minutes
• Add the butter beans, nutmeg, pepper and milk (or soya) and stir
• Allow to simmer for a further 5 minutes

To Serve

This soup can be served 3 ways, chunky (as is), blended and served hot (my favourite) or blended and allowed to go cold which is known as Vichyssoise which is perfect for a hot summers day. Sprinkle on some chopped chives, parsley or a drizzle of olive oil.

Soup’s Up!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

A number of years ago when I was overweight and very unhealthy and I didn’t know there was a healthy way to lose weight. I thought that the only way for me to drop the excess weight was to dramatically cut my calories…

I remember one practically time I was living in London and I’d been following the famous Cabbage Soup Diet!

I was into my third day and I was waiting at the subway for my train home.

All of a sudden I came across incredibly dizzy and thought I was going to pass out, luckily for me my partner was right beside me and grabbed me just as I was going to nose dive the platform!

Not a good idea when a train is speeding into the station…

They sat me down on the nearest bench and that’s where stayed. It dawned on me pretty quickly why this had happened.

I’d been consuming around 500 – 600 calories for the past 3 days and my body just couldn’t take anymore. My partner came to the rescue once again and whipped out a snickers bar and had to almost force feed me.

Ah the days of unhealthy living how I don’t miss you!!

Unfortunately my ignorance meant that this cycle continued for a while, I continued to cut my calories because I was under the impression this would make me lose weight…

Truth is all it did was slow down my metabolism, so every time I went back to eat normally I’d put the weight back on and then some!

It wasn’t until I decided to enter the health & fitness industry that I finally understand, that by doing this on a regular basis my body would go into starvation mode when I cut my calories. Then when I started eating normally it would hold onto the food and store it as fat because it didn’t know when its next meal was coming.

I soon learnt that when you do this to your body it loses water and muscle mass which then slows your metabolism right down making it harder and harder for your body to lose bodyfat.

The more muscle you have, the higher your metabolism and the fastest you burn body fat…

It’s a win win situation if you ask me.

So, I hope that we are now agreed, in order for you to lose body fat you need to make sure that you’re eating the correct number of calories for your individual body.

I want you to know that healthy eating isn’t about nutrition trends and giving up the foods you love. It’s about feeling great from the inside out and discovering that you can have an abundance of energy if you just take care of your body.

Working out your total calories is extremely important in your success for a healthy lean body.

I always insist this when you are starting out and there are times when clients say that they “couldn’t possibly eat that amount of food each day, its impossible!”

But by following my proven advice they start to see the weight come off in a faster time period than they ever thought possible…

At the end of the day it’s about how many calories you consume on a daily basis and how many calories you burn off.
Nutrition is 80% of the battle when it comes to weight loss but there is also the 20% remaining which is the exercise part of the big picture. You must be willing to put in the work to achieve 100% success…

This is how you Workout your daily calorie allowance ->

One very important factor on the nutrition side is working out your daily calorie requirements, and making sure that you stick to them every day.

Please use this formula to work out your Basal Metabolic Rate (BMR). This is the number of calories that your body burns everyday just to maintain you at minimum capacity. Meaning, whilst doing absolutely no activity what so ever.

655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)

Example

You are 30 years old
You are 167.6 cm tall
You weigh 54.5 kg
BMR = 655 + 523 + 302 – 141 = 1339 calories

1 inch = 2.54cm and 1kg = 2.2 pounds

It’s important to take into account the workouts that you are doing so please use the table below to work out exactly how many calories you now need to consume each day.

Sedentary (not very active) BMR x 1.2
Light Activity (1-3 days of light activity) BMR x 1.375
Moderately Active (Exercise 3-5 days a week) BMR x 1.55
Very Active (Intense exercise 5-7 days a week) BMR x 1.725

The number you now have is to maintain your current weight and obviously you want to remove any excess weight that you are carrying around…

A pound of fat is 3500 calories. If you want to burn 2 pounds of fat a week you need to create a calorie deficit of 7000 calories per week and this is what you will be aiming for.

Now take 500 calories off your daily calorie allowance that you have just worked out, which will equate to 3500 calories over the week = 1 pound fat.

The remainder of the calories will be burnt off through exercise.

Right, now you know what calories you need each day start writing everything down in a food journal or creating a table on your computer that you can fill in each night.

Initially this may seem like a chore but it’s proven that people that keep a food journal have far better continual success rates becuase they know exactly what they are consuming each day.

Over time you will know how many calories a small chicken breast or a portion of brown rice contains you will also know how big the portions sizes should be without measuring them.

It will all become second nature to you. Measure and write down everything, including the foods that you ate, how they were prepared, total calories, protein, fat and carbohydrates each meal contained.

This is a proven way of creating new habits with your diet.

Make sure that when you measure your food it is raw as food that is cooked is far more calorie dense.

Another great trick is to make sure that you eat slowly. It takes 20 minutes for your brain to let your stomach know that you are full.

Savour your food, after all it doesn’t take 2 minutes to prepare nutritional wholesome food so you shouldn’t do it the injustice of wolfing it down in seconds.

As always I want you to eat only wholesome nutritious foods and organic where possible.

Follow this plan and you will have discovered the true way of how to lose weight by eating more food and will avoid the pitfalls of fad diets like I failed to way back when!

Let me know how you get on over the next few weeks with your weight loss and as always if you have any questions, please leave a comment on the blog or email me directly.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.
Simply fill in your details at the top of the page and we’ll send you your copy to download TODAY!

Oven Baked Teriyaki Salmon with Stir Fry Vegetables

Interesting Super Food Information:

Salmon is low in calories and saturated fat, yet high in protein and one of the tastiest, richest sources of omega 3 fatty acids; omega 3 are essential fatty acids which are important for your overall health.

Salmon is also an excellent source of niacin, vitamin B12, vitamin B6, selenium, phosphorus and magnesium. All help to reduce inflamation, ward off diabetes, high blood pressure and heart disease.

Unlike omega 6 which is found naturally in our bodies, omega 3 is only found in certain foods and salmon is a perfect source. Eat two to three times per week.

Teriyaki Salmon Stir Fry Recipe

(If you don’t eat fish just switch to Chicken, Turkey or Tofu)
Serves 4
Prep Time: 15 Minutes
Cooking Time: 22 Minutes

Ingredients:

4 X 150g/5 oz Salmon Fillets (organic/line caught)
1 small bunch of Green Onions (spring onions)
1 tsp of fresh chopped Ginger Root
1 Yellow Bell Pepper & 1 Red Bell Pepper
2 Cups of Soya Beans
2 Cups of Cabbage (any) shredded
4 cloves of Garlic
4 tsp Sesame Oil
1 small Chili Pepper
1/2 Cup Sesame Seeds
125g/4 oz Shitake Mushrooms (or other)
1 tbsp Soy Sauce
1 tbsp Teriyaki Sauce
1 tbsp White Vinegar

To Make:

Place the Salmon into a shallow dish, cover with a splash of Teriyaki
sauce and a sprinkle of diced green onions with a grind of peppercorn.
Cover with foil and stand to the side. Pre heat oven to 350F or 180C.

Use a wok or a large & deep frying pan and add the sesame oil.
Chop/slice all of the other ingredients ready to place into the wok.
(slice the bell peppers length ways, dice the other ingredients)

Place the wok on a medium heat (do not leave unattended!).

Place the Salmon fillets in the middle of the oven and cook for 20 minutes.
* I like mine well cooked but adjust time to your taste.
** You can take the foil off 5 minutes before the end of cooking to make
the juices caramalise and glaze the salmon for a fuller flavour.
Add the peppers, cabbage, chili and soya beans to the wok and stir repeatedly.

Next add the mushrooms, ginger, green onions, garlic, sesame seeds.
Stir fry for around 2 minutes then add the white vinegar, followed by the soy
and teriyaki sauce and stir all ingredient together so the flavours all mix in.

Serve onto plates or large bowls immediately placing the salmon fillets on
top and pour any remaining juices over this delicious and highly nutritious
meal.

Enjoy!

PS, Do you find it a struggle not to reach for some form of ‘comfort food’ every time you’ve had a bad day or someone’s caught you off guard?

Get Immediate Access to Your FREE Guide and Stop Emotional Eating TODAY!

=> => => www.stephricefitness.com/howtostopemotionaleating

This week in the UK has been one of the hottest weeks so far of the summer…

It’s so nice to workout outside first thing in the morning, just as the sun’s coming up.

At times I still find it difficult to motivate myself and get my butt out of bed but I know it has to be done and after a few moments of motivating myself with positive words, I’m up and heading for my workout clothes…

Sometimes one of the biggest struggles is finding the weight loss motivation!

You know you’ve got to workout because not only does it make you look great but you feel energized and alive after you’re done.

Any day of the week or any week of the year is the time to work out but the summer months are so important because it’s when the sun shines and when you can too.

Hotter weather means less clothes and less clothes means the need for more confidence in what you wear and how you feel right?

So what better time for you to get your body in shape, lose weight and start to feel great!

Here are a handful of the problems that might be standing in your way…

You may tell yourself that you’re too busy, too tired, too wired, not ready, haven’t got the right gear, got no one to workout with, not worth it, will never make any changes, can’t be bothered, too old, haven’t got the energy or can’t motivate yourself. The list of ‘why not’s’ can go on and on and on!

These why not’s are not actual reasons for you not to exercise, but excuses and while you sit there reflecting on your workout mind blocks, why not take a couple of small steps and go out for a nice long hike!

Studies have shown that when it comes to exercise willpower alone isn’t enough to get you moving on a permanent basis, you need more incentives to get you to move.

Motivated means ‘move to action’…

That’s why I’ve put together some tips on “weight loss motivation”.

Buddy Up!

It’s been proven time after time that working out with an exercise buddy will keep you motivated and on track.

When it comes to working out with a buddy, you’ll find if a lot harder to let that person down when it comes to your next session.

Music is food for the soul

Music is an excellent mood enhancer and motivator. We humans are easily distracted and lots of us find it difficult to get going in the first place, but put on a pumping tune and very few of us can sit still for long. Get yourself a theme tune to get you motivated and out the door. Also choose workout music with a strong beat, a quick pace and some inspirational lyrics. *What music gets you moving?

Leave a comment and share your motivation music tips with us all ->

Goals

Use both short and long term weight loss goals to guide your action process to create results focused training which will allow you to form habits. Set yourself deadlines to reach both your long and short term goals and ensure you give yourself a healthy treat when you succeed.

Reward Yourself

You heard me, there’s no sense in doing anything unless it’s worth your while. Now I know that feeling vivacious and looking healthy are both strong motivators alone but are they ever enough? I call these rewards ‘healthy treats’. It can be anything from a new nail polish to a weekend trip, whatever is in your budget or is going to help you feel special and that your effort was worth it!

Challenge yourself

You’re human right? Well that naturally means that you love a challenge, even though you may not know it yet! You could use working out to help you get fit for an event, a charity fun run, a mountain trek, a wedding (yours?) or a birthday celebration. There are so many wonderful reasons in your life to use some weight loss motivation tools, just see what’s on the calendar in the coming months or what charity you can raise money for and get going!
Is it fun or is it a chore?

If you said to me lets go and play Frisbee for an hour 4 days a week I would tell you every excuse in the world why I couldn’t make it 3 out of those 4 days. That’s because I really dislike playing Frisbee, I don’t know why, because it seems fun, but for me it’s a chore!

On that note, don’t do any form of exercise on a regular basis that isn’t fun or challenging for you. If you hate Brussels sprouts you don’t keep eating them do you!?! The same rule applies to your workouts! Make them fun, ensure they’re challenging, change them up every month and just keep moving.

Follow these key weight loss motivation tips and you will have the secret to success in no time at all.

“The future belongs to those who believe in the beauty of their dreams.”

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

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I want to share a secret with you today and that’s my number one method of how to burn body fat fast…

I have 3 words for you…Metabolic Circuit Training

Metabolic Circuit Training is the most amazing complete form of exercising I know and it’s something that I’ve been using for many years, not only on myself, but also with my clients.

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. Yes, you read that right 36 hours!! Which is why this fantastic tool is the most effective way to burn body fat fast?

MCT is SO time efficient that you can complete a total body workout in 30 minutes.

Sounds good right…

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!

With all the lean muscle that you will build, you will look fantastic in no time at all.

In fact, in perfect time for your summer vacation or your next party.

If you are starting out as an exercise beginner, don’t worry my Metabolic Circuit Training is perfect for you.

The circuits can be done at any level. You control the tempo!

I’ve put together two special Metabolic Circuit Training Workouts just for you.

You really can do these at any level, so what I’ve done for you is included a beginner workout where the only equipment you will need is you and I’ve also included a more advanced workout where you’ll need some dumbbells (DB).

I know I’m spoiling you but I wanted to give you the best choice.

With each of the workouts, make sure you warm up before starting the main workout.

Warm up

Jump Rope or Run on the spot for 5 minutes
Bodyweight Squats – 8 reps
Push ups – 6 reps

Beginner Metabolic Circuit Training Workout

Bodyweight Squats – 12 reps
Kneeling Push-Ups – 10 reps
Static Lunges – 12 reps each leg
Kneeling Close Grip Push-Ups – 10 reps
Lying Hip Extensions – 12 reps
Mountain Climbers – 30 seconds

Rest for 1 minute and repeat the entire Metabolic Circuit 2 more times

Advanced Metabolic Circuit Training Workout

DB Squat – 15 reps
Decline Push-Ups – 12 reps
DB Stiff Leg Dead lift – 15 reps
Elevated Row – 12 reps
Jump Lunges – 15 reps each leg
Cross Body Mountain Climbers – 30 seconds
Split Squats – 15 reps each leg
Plyometric Push-Ups – 12 reps

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

Remember to stretch after every workout.

Choose the level of workout which is right for you and start to burn body fat today!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

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Simply fill in your details at the top of the page and we’ll send you your copy to download TODAY!

Did you know that you can literally burn stomach fat at your local grocery store?

Did you also know that you can put on layers and layers of ‘stomach fat’ in that very same store?

One of my main chores that I do every weekend is visit my local grocery store to stock up on fresh fish, lean meats, fruits and vegetables for the week ahead…

This weekend though it seemed far busier than usual and gave me a chance to people watch and have a good look at what they were putting in their shopping cart.

I’d say that at least 65% of the people in the store were obese, and looking in their shopping carts it wasn’t difficult to see why.

I saw lots of carts filled up with stuff like cakes, white breads, ready meals, bottles and bottles of soda.

With each cart I walked past the list of processed and ‘junk’ foods just went on and on…

These are foods that helped them get to the unhealthy size they are today but I guess they just don’t know any different or they’re happy to violate their body with that crap!

Do you stop to think about what you’re putting in to your shopping cart?

Is it 80% ‘halo’ and 20% ‘oh no’ or is it the other way around?!?!?!

It’s become apparent over the past 10 years working with so many clients, and what’s shown in the media that stomach fat that creates the muffin top is now a huge problem area for women.

Gone are the days when we think it’s just men that have a ‘beer belly’, alarmingly we are seeing more and more women with this problem.

Gaining fat around your belly is not only disheartening but it’s also extremely unhealthy, more so than any other area of your body!

Excess stomach fat increases your chances of cardiovascular disease, certain types of cancer and diabetes.

Many women think that the stomach fat is limited to the amount of physical flab you can grab with your hand but it’s the stomach fat that you can’t see that is a major issue.

There are two types of fat that I’m talking about and the first one is visceral fat.

Visceral fat lies deep in your abdomen which surrounds your internal organs. When you gain this type of fat big problems can start and if you don’t make changes quickly this can lead to serious health issues that can be fatal!

The second type of fat is located between the skin and the abdominal wall and that’s the subcutaneous fat.

This is a lot more visible and can be measured with callipers to give you an indication of how much body fat you are carrying.

It certainly doesn’t cause problems like Visceral fat does but having too much of it definitely won’t give you a sexy flat stomach or the confidence to wear the clothes you want.

If you’re experiencing this problem then help is at hand.

The good news is that with certain lifestyle changes you can start to burn stomach fat right at the grocery store and beyond!

Here’s what to do to start to Burn Stomach Fat TODAY!

1. Plan your meals, write a weekly menu, change it regularly and keep a food diary

2. Go grocery shopping either after breakfast or lunch, never shop on an empty stomach
(That includes clothes and shoe shopping; the hunger will make you spend more!)

3. An area that rarely moves in the store is the fruit and veg section, so make sure this is your first stop and fill your cart up with a variety of both and add lots of color!

4. There one S that’s in and one S that’s out ~ Spices are in and Salt is OUT!!

5. Stick to 80% HALO and 20% OH NO ~ Translation 80% of the time be good about the choices you make and then 20% of the time if you slip up it’s ok, we all do!

6. Choose to make fresh wholesome dishes rather than something that’s been made by a machine in a factory and put in a box for you to throw in the microwave.

7. Do it for the right reasons, for you and for your health because if you don’t have your health, then you don’t have you!

8. NEVER eat a takeout meal, it’s lazy eating and piles on the stomach fat, unless of course you have a great juice bar, health shop or salad bar near where you can fill up on nutritious delights to takeout!

You know this already but I’m going to tell you anyway.

Get Your Body Moving on a daily basis. Incorporating both resistance training and cardio training into circuits are fantastic tools to burn stomach fat. Also include 3 interval training sessions each week and you are definitely on a winner.

So next time you do your grocery shop be sure to keep it fresh, clean and vibrant!

Once you start to make these small changes you will have far more energy, your skin will glow and you will totally start to feel healthy.

No more muffin top, just you feeling on top of the world!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy of How to Stop Emotional Eating.
Simply fill in your details at the top of the page and we’ll send you your copy to download TODAY!

Do you often wonder how celebrities get fit for physically demanding roles?

We hear so much about “celebrity workouts” claiming the celebrity was put through hours and hours a day of punishing, gruelling workouts to get super fit for their upcoming film and required to eat a minimal amount of food.

We all know that they have the time and the money to spend all day, every day working out, but I’m pretty sure that unless the celebrity actually does have super powers then they
wouldn’t be alive to see the first day of filming after too much of that!

Scarlett Johansson recently got into ‘better’ shape for her role in Iron Man 2.

Scarlett has always been a true advocate of healthy living and seems like she took
this one step further with getting into shape for the famous cat suit.

Scarlett’s workout was pretty much an all over body attack, very similar
to The Sexy Flat Stomach Solution workouts.

This by anyone’s standards is truly the way to get into superhero shape.

I know that you will want to follow in Scarlett’s footsteps, let’s face it we all want to either be a celebrity or a heroin.

I can at least help you to get your body into superhero shape, ready for your close ups this summer.

So, I give you my own personal ‘latest workout program’. Which is exactly the type of program that Scarlett would have been given to get her body looking that tight.

As you know I recommend you change your workout routine around once a month so I am giving you my current workout to help you get great results.

This workout rocks and has been kicking my butt every time!

The most productive exercises are ‘circuit based training’, working the upper body with one exercise and then working the lower body with another allowing no rest in between each exercise.

Throw in one minute of jump jacks or jump rope at the end of the circuit, rest for one minute and repeat the circuits two more times.

Doing this circuit based programme 4 times per week with 20 minutes of interval training in the mix at the end of the workouts will have you looking as hot and sexy as Scarlett every day of the week!

My Iron Man 2 Workout

As always, make sure you warm up before going into the main workout.

If you workout from home then: Run on the spot for 5 minutes and then perform push-ups for 8 reps.

If you workout in a gym then hit the treadmill for 5 and perform 8 push-ups

Equipment needed:

You
Dumbbells – DB
Swiss Ball

DB Alternating Chest Press x 10 reps each arm
Step Reverse Lunges x 12 reps each leg
Push – Ups x 10 reps
DB Step – Ups x 12 reps each leg
Jump Jacks x 1 minute

Reverse Flys x 10 reps
Squat with Press x 12 reps
Renegade Rows x 10 reps each arm
Swiss Ball Hamstring Curl x 12 reps
Jump Jacks x 1 minute

Tricep Extensions x 10 reps
Sumo Squat x 12 reps
Cross Chest Hammer Curls x 10 reps each arm
Weighted Hip Extensions x 12 reps
Jump Jacks x 1 minute

Now do 20 minutes of interval training either hill sprinting, sprinting or cycling and you will feel like the Black Widow has kicked your but all over the room, but, you’ll also be able to fit into a cat suit in a months’ time should that be your goal!!

Obviously with any great workout you also need to be following a healthy diet.

What you put into your body on a daily basis is just as important as how you workout.

For anyone wanting to get into superhero shape, there is no quick fix.

It’s all about eating a healthy diet and committing yourself to your goals with determination and consistency.

Now, go and show the world what you’re made of!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

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I was tucking into my evening meal yesterday of Organic Salmon with Stir Fry Vegetables. It got me thinking, I can’t keep these delicious Fat Loss Diet tips from you so I want to share with you my top 5 favourite super foods to include in your diet too!

Can you hand on heart honestly say that you are feeding your body with the correct fuel to make sure that it’s running well?

There are some important rules to follow with a healthy diet and if you’re not already, stick to these rules and you will ensure you’re getting the nutrients your body needs to feel healthy and strong.

FAT LOSS DIET RULES:

1 ~ Eat 5 meals each day, breakfast, snack, lunch, snack, dinner

2 ~ Eat your last meal before 7/8pm at night

3 ~ Choose, natural foods which are provided by the earth and buy organic whenever you can

4 ~ Eat only vegetable carbs in the evening

5 ~ Eat like the French and have a larger lunch

6 ~ Stay well hydrated so that you don’t confuse hunger with thirst!

7 ~ Always ensure that you ‘pack-a-snack’, almonds and apple, celery and peanut butter, multi seed crackers and low fat cottage chese.

Snack to succeed in your “fat loss diet” plans

8 ~ Every meal should include a balance of Protein, Complex Carbs and Fats

Over the last few years we have been told about various “super foods” that can have a dramatically positive affect on our bodies, containing high concentrations of nutrients and have been proven to help prevent cardiovascular disease, type II diabetes, high blood pressure and even reverse the signs of aging YAY!

Forget basic broccoli, these foods are far more interesting and the great thing is you can buy them all from your local supermarket.

1. Salmon
Salmon is one of the tastiest, richest sources of omega 3 fatty acids; these are essential fatty acids which are important for your overall health. Helping to ward off diabetes, high blood pressure and heart disease. Unlike omega 6 which is found naturally in our bodies, omega 3 is only found in certain foods and salmon is a perfect example. Eat two to three times per week.

2. Blueberries
Blueberries are high in antioxidants and phytoflavinoids; they are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Aim for 1 cup a day.

3. Walnuts
Walnuts are one of the best sources of plant protein. They are rich in B vitamins, magnesium, fiber and antioxidants. Compared to other nuts walnuts have higher amounts of omega 3 fatty acids. So get cracking today (couldn’t help myself), eat around 8 halves a day.

4. Pomegranates
Pomegranates have become one of the most talked about super foods over the past couple of years. Both the fruit and the juice are full of antioxidants, helping to lower blood pressure and reduce cholesterol.

5. Dark Chocolate
Yes, you read it right chocolate, but always go for the dark variety with at least 70% cocoa content, which contains less sugar and less fat. It is packed full of antioxidants and can even help lower blood pressure. Aim for no more than 100 calories per day.

There you have it, 5 of my favourite “Fat Loss” super foods.

I hope you enjoy them as much as I do.

Share with us all what super foods you enjoy and we can start adding them to our diet too.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy of How to Stop Emotional Eating.
Simply fill in your details at the top of the page and we’ll send you your copy to download TODAY!

I’ve had a number of questions this week from women who are desperate to get in shape for the summer.

One of my pieces of advice for them and something I wanted to share with you today is to increase your fiber intake and you will definitely burn fat fast.

Fiber is such a simple and worthwhile addition to your diet, yet so many women don’t understand the major benefits or which foods to get it from.

Okay then, let’s talk fiber and what it involves…

Fiber generally refers to a wide variety of substances that are found in plants.

Fiber helps to keep our bowel movements regular and ward off certain diseases. The Carcinogens in our intestines stick to it and move through our colon more quickly, reducing your risk for colon cancer.

Fiber also helps transport cholesterol out of your body, reducing your risk for heart disease.

A recent study found that increasing your dietary fiber can increase your weight loss and help you burn fat fast.

High fiber foods generally require you to chew your food more which then gives your body time to register when you are full and no longer hungry. So less of a chance for you to over eat!

Eating more fiber tends to be less energy dense, which means that you are consuming fewer calories for the same volume of food.

All sounds good so far right?

So let’s look at which foods contain fiber and the ones you should increase.

Whole grain foods are so tasty and contain a high amount of fiber.

Increasing your fruit intake is a definite must, this is my particular favourite because at this time of year we are in the berry season and there’s so many to choose from. Try adding some blueberries and raspberries to your morning oatmeal.

Stock up on your vegetables. A great way to do this is try a new vegetable each week, there are so many out there. After all, variety is the spice of life!

Beans and other legumes are packed full of fiber, I love to use them in wraps or in a stew that is also packed full of vegetables. Pulses and legumes are so versatile too and not just full of fiber but high in protein, which is a wonderful source if you are a vegetarian.

Nuts and seeds are also full of fiber. Sprinkle some sesame seeds and flaxseeds into your smoothie’s or on top of your salad. Always carry almonds with you as a mid morning or mid afternoon snack, have them with an apple or a pear. Double the amount of fiber!

Fiber not only tastes great but increasing your intake will help you burn fat fast, ready for those summer months.

Fill up on fiber and reap the health and fat loss benefits.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Sexy Flat Stomach Solution

Sign Up for your FREE copy of How to Stop Emotional Eating.
Simply fill in your details at the top of the page and we’ll send you your copy to download TODAY!

Choosing the right fitness regime is important for your goals, your enjoyment and the physical benefits.

If you want to lose body fat and get toned then steer clear of mind numbing cardio as it’s not the best way to get fat loss results fast!

Does this sound like your routine?

You warm up on some cardio equipment, you then spend 30 minutes on the treadmill walking at a steady pace and then 20 minutes on the bike at a steady pace? You then head straight for the changing rooms only to return next time to carry out exactly the same workout!

Good on you for putting in the effort each time, improving your circulation and for trying, but you can do so much more and get faster, more powerful results than you could ever imagine!

This cardio routine is a regular fixture for many women wanting to improve their fitness but never seeing the “fat loss results” they desire.

Perhaps you also need to break away from the same old cardio routine and really start to see some changes?

Well, help is at hand…

The one full proof, 100% guarantee way to get fat loss results fast is High Intensity Interval Training (HIIT).

Not only can you get your workout over and done with in less than 20 minutes (instead of 40 minutes +) but it’s a sure thing when you want to drop fat FAST, have fun and come away feeling more energized than you ever have in your life!

If you are into your long cardio sessions because you enjoy them, then good for you. Long cardio sessions are so good when you are training for an event and need to build up your endurance, but to lose fat fast and really get your body looking and feeling toned then that is a big NO and here’s why…

With low intensity training, doing long runs or a long bike ride will only burn fat for as long as you are working out and when you stop, the fat burning stops too!

Not to worry because with HIIT your metabolism is spiked so you continue to burn fat for up to 24 hours after you have finished working out.

Imagine, 9 hours AFTER finishing your workout you’re sat in your office or your car and you’re still burning fat…..how cool is that!

So let’s take a look at what this HIIT is all about.

HIIT is basically performing High Intensity Interval Training for a short period of time, lets say 20 seconds all out sprinting, followed by 40 seconds of recovery, do this fifteen times and there you have it, a workout that will keep you burning fat all day long.

I’m not saying it’s easy because it’s not, but if you want to see results FAST…then this is the one for you!

You can also try this using a stationary spinning bike, cross trainer or rowing machine, the list is endless.

For me I love HIIT training outside, one of my particular favourites is hill sprinting.

Couple HIIT with your resistance training and you will have a strong, toned and healthy body in no time at all.

Include HIIT in your routine and tell us all where and how you include it and what results you get!

Until next week,

Steph.

Can you believe it, it’s almost the end of May…

Before you know it, summer will be here!

Here in the UK we are going to have the hottest summer in years. Well that’s what the experts are saying, so I’m going to hold them to it because last year we had about 4 days of hot weather!

Seriously, that’s no joke.

What do you do when the weather gets warmer?

Start wearing lighter clothing and revealing a little more flesh.

The problem you often face coming out of the winter months is you’ve covered everything up and now it’s time to show more off, are you in shape?

The best way to turn this around is to do a workout focusing on your lower body as this is the best way to elevate your heart rate and burn more calories and burn body fat a lot faster.

Your lower body muscles include your Glutes (butt), Quads (front of legs) and Hamstrings (back of legs).

When I workout and train clients, I always use compound exercises which train more than one muscle at a time.

Your sure fire solution to getting lean and burn body fat fast is to make compound exercises an integral part of your routine.

Not sure what Compound Exercises are? Here are a couple of examples of lower body versions.

The ‘Squat’ – there are so many variations of squats including bodyweight squat, weighted squat, sumo squat, split squat, the list is endless. This exercise works your glutes, quads and hamstrings.

The ‘Deadlift’ – again there are a number of variations including Romanian deadlift and 1 leg deadlift. This works your lower back, butt, quads and hamstrings.

Compound exercises are superior because you are targeting more muscle fibers at one time, which is great for faster results and time deprived ladies.

So enough of the talking, it’s time to get moving!

I have put together a full body workout which includes resistance based circuit of 6 exercises.

Targeting all of the main muscles in one workout gets you looking lean and feeling alive in a shorter space in time so you’re going to love this.

Equipment needed = Dumbbells & You!

Perform a lower body exercise followed by an upper body exercise and continue until you’ve done the full 6 exercises.
Rest for 1 minute and repeat the circuit as many times as you can for 10 minutes.

10 minute “Burn Body Fat” workout

Try this, its great fun and it will burn body fat a lot faster.

Just in time to get you looking smoking hot from head to toe this summer.

Let me know how you get on, any questions or leave your tips for others.

Stay fit, keep focused and feel fabulous.

Best wishes

Steph

Author of The Sexy Flat Stomach Solution

A number of years ago every morning, the first thing that I would do when I got out of bed was jump on the scales to see if I’d had effective weight loss, if it had stood still or if I’d actually gained weight!

Always slightly nervous of the result that I would see…

Sometimes the scales would say that I had lost a couple of pounds, which would make me feel great for the rest of the day.

More often than not I’d treat myself that day to some form of baked goods to reward myself for doing so well…but that’s a whole other (emotional eating) story.

Sometimes the scales didn’t move.

I couldn’t begin to tell you how bad I felt (I’m sure you can relate), I knew that I’d been good.

I had worked out at least 3 times a week and followed my diet so why didn’t I see results!

From that point the negative voice popped into my head, you know, the one that says…

“If I’m not losing weight what’s the point”

“This is too hard, I give up”

It wasn’t until a couple of years later, when I really started to take an interest in the health & fitness industry, I realised exactly what I had been doing to myself.

Constantly talking to yourself in such a negative way causes your self-esteem to hit rock bottom and the ‘scale obsession’ to get out of control which is what happed to me.

I realised things had to change and if this sounds like you too then…I want you to ask yourself a question and I want you to answer with total honesty.

“Am I also talking to myself in this negative way”?

“Do I have a very close relationship with my scales; perhaps too close and slightly unhealthy”?

“Am I in control or am I allowing external forces to control me”?

Okay, you can and must stop this craziness today and I’m going to show you how.

First, get your scales and either:

A. Throw them away (don’t give them away as they may fall into another ‘scales obsessive’s’ hands!)

C. Tape a picture of your favourite food to the scales with a note telling you to stay away from them.

Secondly you need to tell yourself that the best way to measure effective weight loss is to literally feel the difference by the way your clothes are fitting you.

ACTION PLAN ~ don’t delay, take action TODAY!

Go to your wardrobe and choose an item of clothing that you haven’t been able to fit into for a while.

Then try this garment on once a month and keep a note of your progress with your garment and note how different you are feeling.

Your Progress List should include these questions:

Is it getting looser?

Has it been easier to get out of bed in the mornings?

Do I have more energy throughout the day?

Has my dress size dropped?

Can I fit into a smaller pair of jeans?

My favourite progress checker is compliments. Are people that you haven’t seen for a while complimenting you on how great you look?

That’s just the most amazing feeling…

I know that weaning yourself off the scales is hard but next time you have an uncontrollable urge to weigh yourself, listen to that inner voice that’s crying out…

“DON’T DO IT”!

“STEP AWAY FROM THE SCALES”

Listen to it, pick up the scales and put them in one of the places we discussed earlier.

Follow these tips and I promise you that your self-esteem will grow and you will finally be able to see and feel your effective weight loss results have made a lasting change to the way you view your body and your life.

Remember one important factor that so many people seem to overlook when striving for a toned and lean body.

Your health…

This should always be at the top of your priority list because at the end of the day, if you haven’t got your health then what exactly do you have….

We should all be very thankful for that.

Stay fit, keep focused and feel fabulous.

Best wishes

Steph

Author of The Sexy Flat Stomach Solution

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“Emotional Eating” seems now to be part and parcel of our highly demanding lives but you can take control and put a stop to Emotional Eating for ever!

Do you find it a struggle not to reach for some form of ‘comfort food’ every time you’ve had a bad day or someone’s caught you off guard?

I struggle to find any woman these days who’s not trying to juggle 10 things at once and focusing so hard on balancing everything that the one thing that gets left out is her own needs and desires.

The pressure is on you to be all things, to all people, except yourself right?

This pressure is bound to build up and focus it’s attention on one area or another and lets our emotions boil over into reaching for chips, chocolate, large amounts of ‘anything’ or many large glasses of alcohol!

You ‘think’ that consuming ‘stuff’ will make it all better, at least make you ‘feel’ better, until you realise the aftermath of letting your emotions let you eat your way to putting on additional weight and not fitting into your clothes anymore!

Emotional eating is the act of consuming large quantities of food or high level content foods know as ‘comfort’ and ‘junk foods’ with response to ‘feelings’ instead of a response to actual hunger.

It is estimated that 75% of overeating is caused by emotions.

As an Emotional Eater you may find it difficult to stick to any eating plan for long. When life’s struggles become too much, it doesn’t matter how well you have done and how much you have achieved, you will reach for the bad foods as a coping mechanism every time.

You are not alone, we all do it, I did it and pretty much every woman I know does it too!

But support is here for you, I have used these stratergies for years and if I can beat it then trust me, you can beat this vicious cycle too!

In the book I have developed 5 stratergies so you take can take control today and begin to accept food as the nourishing source it should be and not the emotional crutch it may have become.

Sign Up for your FREE copy of the book by simply filling in your name and e-mail in the box at the top of the page and we’ll send you your copy to download today!

Start making lasting changes and Stop Emotional Eating for good!

Stay fit, keep focused and feel fabulous.

Best wishes

Steph

Author of The Sexy Flat Stomach Solution

This Sunday afternoon I was sitting in my courtyard thinking about how I could show you that you can stay toned and lean even on your rest days!

Just lately I’ve taken Sunday’s off completely, which means no training, no hiking and no mountain biking.

Nothing…

I like to have one day each week where I chill out at home or spend time with family and friends. Go out to lunch, to the movies, relax and just enjoy myself.

Personally I give my body a complete rest from the activities that I do during the week but are you taking one day a week to completely chill out too?

Do you workout 3 or 4 days each week?

If you workout 3 days then what do you do on the other 4 days…

Taking time out is so important when it comes not only to exercise but your general wellbeing.

A full days rest is exactly what you need to allow your body to repair and recover.

So that leaves 2 days for you to stay active but also keep moving which will keep you toned and lean on rest days too!

You should look at them as your ‘active rest days’, where you’re not following a program but you are still remaining active.

This will play a vital role in keeping your body ‘toned and lean’.

Set yourself a goal to keep active for 45 minutes for your two active rest days.

Your active rest days can include:

Hiking
Mountain Biking
Walking with your family
Walking your dog
Swimming
Surfing
Dancing
Yoga
Pilates

Any activity that keeps you active and that you enjoy…

This definitely beats sitting in front of the TV. It will also keep you away from any food distractions.

Keeping active on those 2 days isn’t just fantastic for you, but can also have a great benefit on your family or friends (or both!) as you get them involved.

Not only will you be keeping toned and lean on your rest days but you’ll be passing on your healthy habits to everyone.

Sometimes you may feel that getting up and out there is a chore (just like your workout days) but it’s all about getting into the habit and the right mindset.

The activities that I listed above are just an example, if you would prefer to try something else then go for it; there are no limits only the ones you place on yourself.

With so many activities you could choose to do, why not try something new?

Make a list of your choices and when your next active rest day comes up….

Go for it!

Let us know what you do on those 2 active rest days to keep lean and toned.

Maybe you can inspire another woman to follow your lead and try something new.

Until next time…

Stay fit, keep focused and feel fabulous.

Best wishes

Steph

Author of The Sexy Flat Stomach Solution