Welcome back to you all after your summer vacation and for those of you who have yet to take a vacation, then enjoy and safe travels 🙂
As always at this time of year, most of us take a break from our normal routine and slacken up on the healthy eating and exercise. You may be surprised to hear this but I allow my clients to do this and actually positively encourage them to do so. Give your mind and body a change in routine, let yourself relax and eat some naughty, greasy and truly delicious foods.
Without going to deep into science….your body needs this type of break. We have a hormone called Leptin which is needed to help you lose weight, but constant healthy eating will lower your leptin levels to a stage where your weight loss will stop or plateau. So, how do we shift this plateau and kick start our weight loss???? By increasing our Leptin levels….and how do we do this???? That;s correct, by eating naughty, unhealthy foods.
You will therefore, find with all my nutrition coaching and plans, there is always, always, a treat day to help you continue to lose weight in a healthy and steady manner whilst still eating your favourite naughty foods.
For a completely guilt free chocolate meal….check out this chocolate smoothie recipe made using my favourite Forever Ultra Lite protein powder…..(if you don’t know where to buy this awesome deliciousness then check my Facebook page 4EVAFitness
Slimmer September Challenge
I am so excited to announce our Slimmer September Challenge that is taking place here in Riyadh in September. I have a focused team of clients who have accepted the gauntlet to train with me and undertake a Clean 9 (a 9 day cleanse available from my Forever Living shop..check it out..) I will be doing all measurements, body fat %, providing a FREE copy of my recipe book, giving discounts for September group training and of course doing the programme with everyone. Check back here to see the awesome before and after pictures.
If you are wanting to join you need to sign up as the final date for joining the programme is Thursday 18th August.
SO, farewell for now and see you on the other side of our C9 🙂
Check out my top tips to start to lose weight today. These are all nutrition based and very simple changes to your current diet. Within 2 days you will start to see changes – particularly on your stomach! Let me know how you get on and check out my 4 week nutrition plan if you want to lose a dress size in the next 4 weeks!! CLICK HERE!!
We are 3 weeks into the New Year – how are your resolutions holding up? I expect at least 50% of you have ‘fallen off the wagon’. The reason for this is that New Year’s Resolutions don’t work, why? Because, when you make a sudden drastic change to your life it’s so much harder to sustain. Take eating healthy for example:
After absolute indulgence over holiday periods, people cut out everything in a bid to lose weight: alcohol, sugar, wheat, dairy, rice, etc. etc. This is not realistic for long term weight loss. The best method is to change your eating habits little by little so they become part of your daily routine.
Please don’t get me wrong…..I love doing a 7 day detox to flush toxins out of your body, lose holiday fat and kick start a healthier lifestyle. This is great, as long as you don’t revert back to your normal way of eating, as the weight will pile back on. The 7 day plans at 4Evafitness aim to educate you about what is ‘healthy’ and how to gradually introduce food back into your day to day life. Check out our 7 day detox which is perfect for losing up to 7lbs in 7 days and its HALF PRICE until the end of January.
One resolution I want you all to take on board is LOVE YOURSELF for 2016. We are all too hard on ourselves, we want to be thinner, prettier, happier, stop smoking, stop drinking, make more money, have more friends…the list goes on an on. Accept who you are, take small steps to change, be positive, keep smiling, be thankful and happy. Love the skin you are in now and then as your fitness journey continues, love the skin you are in then.
I hope you have all had a fabulous vacation and if you are like me have probably eaten your own bodyweight in food and done very little in the way of exercise – unless walking to the fridge for a biscuit counts!!
Vacations are about relaxing and indulging in those foods and drinks you normally keep for treat days. The problem with this is that post vacation we feel sluggish, lumpy and our clothes are stretched and tight. Ever asked yourself if they have shrunk in the wash? Me too!! Its easier to think that than accept you have simply put on weight. Let me tell you a story…..
I was in the UK for 6 weeks – mixture of work and pleasure. At the beginning of the 6 weeks I bought a beautiful dress to wear to a 50th Birthday Party I was attending 4 weeks later. It fitted perfectly. Dress bought so I packed it away and went on with my vacation knowing my outfit was sorted…..lets fast forward to 4 weeks later …….the night of the party I put my gorgeous dress on and distaster struck….the zip was just stuck right on my newly expanded waist. Not only that but my whole body was bloated. My husband forced the zip up (all the while worrying it was about to snap off). The zip did fasten but all that excess weight and bloating was not a pretty site. I resembled a lumpy rice pudding poured into a sausage skin. What did I do????? Thats right I cried, and then cried some more when my 2nd backup ‘Fat Day’ outfit didnt fit either. Does this sound familiar???
So the moral of the story is…..we all know to eat healthy and exercise right, but sometimes its just really nice to indulge, HOWEVER, too much excess has very negative consequences on our body and mental well being.
I’m now back in Saudi training 4-5 times a week, am following my own healthy eating plan and can fit back into the beautiful dress – which will now have to wait till my next vacation to Dubai in September.
Its never too late to change bad eating habits. Check out my nutrition plans and get yourself booked in for some training – I have some slots available in September.
You may have noticed things have been pretty quiet on here lately. That is because we are making EXCITING changes to the Business.
We have been busy bees writing new Nutrition material to help you achieve that dream body and gain optimum health – from the inside out.
Please check back soon for more updates.
4 Eva Fitness Team
After a wonderful morning presenting to the Corona Worldwide Ladies at The British Embassy, Saudi Arabia, I have promised to let you all in on some top tips for starting to lose weight today. These are all nutrition based and very simple changes to your current diet. Within 2 days you will start to see changes – particularly on your stomach! Let me know how you get on and check out my 4 week nutrition plan if you want to lose a dress size in the next 4 weeks!! CLICK HERE!!
CORONA WORLDWIDE – I HOPE YOU ARE READY FOR ME!!
Its been a while since my last update so I thought I would let you all know what I have been up to:
1) I am currently writing a recipe book with loads of new nutritious and tasty recipes.
2) I have designed a new FROM FLAB TO F-AB plan which is a 2 week programme that targets your stomach area – I did it and have lost 4kg as well as a further 2 inches from my stomach. I have 3 guinea pigs waiting to trial it so I can make sure it is the best ever stomach plan!!
3) I now teach so many 1:1 sessions I have a 3 month waiting list – not bad for only being in Saudi 9 months!
4) Finally, I have been planning my presentation for the Corona Worldwide ladies at the British Embassy on 19/05/13. I am soooo excited and cannot wait to share my secret top tips (normally only reserved for 1:1 clients), for super fast weight loss. I will be telling everyone how to get the most out of their fitness in the shortest amount of time plus how to get involved in my training programmes.
AFTER THE TALK I WILL BE POSTING HERE MY TOP TIPS FOR LOSING WEIGHT NOW…BE SURE TO CHECK BACK NEXT WEEK.
WHY DO WE HAVE TO FEEL PAIN TO KNOW THAT EXERCISE IS WORKING???
I get asked this question almost daily. Considering I am currently aching in what feels like every muscle through exercise I thought it would be a good time to answer this:
When you work your muscles hard, they tear slightly – this is normal and this is the pain you feel in your muscles the next day. Your muscles don’t want to feel like that again so they re-build a bit stronger. You then exercise again and tear them, your muscles then need to re-build even stronger. Hence you burn fat and develop lean muscles. HOWEVER, your muscles have a good memory and if you keep doing the same exercises over and over – you won’t get that afterburn as your muscles are resiliant to the exercise.
TIME TO CHANGE THAT PROGRAMME
If you have reached this stage already then change that programme quickly!! You need to work your muscles from different angles and with different resistances. Try mixing your sessions up with cardio, weight training, interval training and body resistance exercises. At every session you do push yourself harder – do 1 more move, up your weights, or run that little bit further. Whatever it is – mix it up, push yourself and confuse those muscles to turn your body into a lean mean fat burning machine!!
One of the questions I get asked most of all – believe it or not – is : “What do you eat?”
If I am being honest, before I was a Personal Trainer, I was always dying to ask a Fitness Professional the same question. So here goes, this is yesterdays food diary for me:
Breakfast – 06:45
Homemade museli with almonds and dried fruit and skimmed milk
Green Tea / 2 glasses of water till snack time
Snack – 09:45
Peanut butter on 2 Rye Crackers (Yum Yum my favourite snack ever)
Skinny Latte / 1 glass water till lunch time
2 whole egg 4 veg omelette with ginger and lemon
2 glasses fat flushing juice
Labneh with a nectarine
1 glass of fat flushing juice
Chicken stir fry with basmati rice
1 glass of fat flushing juice / 1 glass water till snack
Homemade museli with nuts and dried fruit and skimmed milk
OK so I don’t think this is just salad – I am certainly never hungry and if I am, I have some fruit or a handful of nuts. For my nutrition advocates you know I tell you to eat every 2.5-3 hours and my timescales are slightly off today. Extenuating circumstances (my son tripping and splitting his chin!), meant my dinner was later than usual and I didn’t eat as much fruit as I normally would (5 portions a day!). Also when I am teaching on a morning I sometimes have 3 sessions 1 after the other. I always carry a bag of blanched almonds and some fruit so I can quickly snack between sessions if need be.
FAIL TO PLAN = PLAN TO FAIL!! Always think of your day ahead and plan what your meals and snacks are and how they fit into your schedule. Carry healthy snacks with you to make sure you don’t fall off the wagon and eat rubbish because you are absolutely starving! Being hungry is the worst thing as it leads you to overeating the wrong stuff – it also gives you HANGER which is a combination of Hunger and Anger. Not a good mix!
SHIFT THAT XMAS WEIGHT IN 7 DAYS
Happy New Year to you all. Its 2013 and 4Eva Fitness has many exciting things planned to help get you all in shape and feeling great. Some of these are:
– I am presenting at different venues in Riyadh to give you all access to my guaranteed weight loss system
– I teach at 2 venues already and am adding another 2 venues in the next few weeks
– I will be teaching post/pre natal specialist classes very soon
– I will be updating my blog with great tips and hints to help you lose weight and feel great!
There is a waiting list for nutrition and 1:1 clients so get booked in early if you want to get involved in the best weight loss system around!! Email firstname.lastname@example.org for more details.
Anyway FREE EXPERT ADVICE – I wanted to start the New Year by giving you all a little boost and sharing some of my fool proof methods to help you lose your Xmas/Holiday weight gain in ONLY 7 DAYS.
For all my Detox and Nutrition Clients – we have already discussed what you have to do….
For those not yet involved I wanted to give you some super hints to get you started on your 2013 Weight Loss
1) Cut out processed foods!! Make foods from fresh or choose products with no additives or preservatives. Your body does not know how to digest these products and spends so much time trying it runs out of energy to digest the proper food and hence increases your weight gain.
2) Cut out sugar & white flour!! These products cause weight gain around the midriff by increasing your blood sugar levels. The bodies response to this rise is to pump out insulin which encourages weight gain around the midriff. Now do you know why its called a muffin top??
3) Drink 8 glasses of water a day!! Water is essential for our bodies for transporting blood, essential minerals etc, it regulates metabolism and flushes out toxins. It gives you clearer skin, reduces cellulite and stops you from mistaking thirst for hunger and thus -overeating.
4) Check labels on packaging – this is so important. A lot of foods in Saudi have extra sugar added without you realising. As an example I was shocked to discover that Rice Krispies have more sugar in them than Sugar Coated Cornflakes!!! Look at the carbs section on labels and this will tell you what proportion of the product is sugar. Check ingredients list and the nearer the top the sugar content is means the higher proportion in the product.
My 7lbs in 7 days detox and 4 Week Nutrition plans have so much more information in to tell you exactly how and what to eat. My clients lose on average at least a dress size on both plans with the 4 week nutrition seeing 2 dress sizes being lost in over 60% of clients. Click here for 7 Day Detox or Click Here for 4 Week Nutrition Plan to get more information. Hurry though as I have a waiting list for the Nutrition plan and places are limited.