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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