GetFit Top Tip

Well here we all are, January 2009, the new year and a happy new year to you!! Now that we have the pleasantry’s out of the way lets get down to the nitty gritty.

 On average over the festive season it is estimated that the average amount of weight that we put on is just over 3 kilos. This could explain the fact that the majority of New Year’s resolutions are to get fit/loose weight or some variation of the same meaning.

Now we have all seen it and we have if were honest probably all done it. After the initial month or so and maybe even sooner, you’ve guessed it, it has petered out and probably come to a complete halt. Bye bye new years resolution 2009 and bye bye a fitter healthier you. So what happened? Scroll down and take a look at the most common reasons why people will fail their training programs, how many apply to you??

The top two excuses we here from clients has got to be 1. I have been busy and 2. I have not had time. These two can also in some cases just mean a lack of motivation. They are quickly followed by, I have been busy at work, been busy with the kids, been busy with house chores, cooking, shopping etc, and the list can go on. These can all be genuine excuses.

If we have  a busy lifestyle and you find your self using the above excuses then taking on a training program is not going to work, why because when we use the above excuses it shows we have not planned and organized our time effectively as we could, even if we have taken that first important step and wrote down what we need to get done in one week or even one day, how many do you cross off, and how many have you put off to another time, which leads to another reason why we fail, not taking ACTION! It’s all well and good sitting down and organizing what you want to accomplish, if you do not action it, it amounts to absolutely NOTHING !

All this organizing and actioning can make for an even more busy life. Where has the extra time come from for your training? If your training has just been added on to your endless to do list then it will end up after a while just being forgotten. The mistake made is not sacrificing something else. If we want to add a training program into our lives something has got to give, maybe take it away from those TV hrs!!:o)

If after all this we have time for a social network of friends and family!!, are they being supportive or just being negative, will they help us out once in a while to help us reach our goals and dreams or will they be that niggling voice saying “oh don’t be boring have another drink “, “have a piece of cake it’s my birthday”. Yes negative peer pressure can stop us from succeeding too.

 So let’s be honest now, how many applied to you??

 Now that you know what to avoid to stop you from succeeding there are no further excuses! and all I can do is wish you good luck in your 2009 new years fitness resolution.

All the best Marie

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  Are you on of those Super-Mums that does 100 things at the same time? You are up at dawn preparing snack boxes, lunch boxes, gym bags, swim bags, making Breakfast, getting kids ready for school, getting yourself ready for work, planning tonight’s dinner while at the last minute putting on a wash before slamming the door shut. Drive the kids to school, husband to work, getting your self into work where You are the Super Assistant. After running after the boss all day, it’s back in the car, pick kids up, drive your son to hockey, your daughter to ballet. Back home! Dinner time, home work, bathing, night time stories, kids to bed. Cleaning, Washing, ironing, planning the next day…It’s 23.00…..you are exhausted…and in about 7 hours it will start all over again!

The problem with most of us woman (and some men) are that we are very bad at putting ourselves first. But to be honest if We don’t take care of ourselves What use are we going to be to ourselves or our family or anybody else for that matter?As i read in an article You must take care of your own basics needs before you can take care of the needs of others. Quite simple really, right?

And to be honest being busy doesn’t necessarily mean that You are being very productive.

So what can You do? Some people find it very hard to put themselves first, it feels a little bit selfish, but You can at least treat yourself equally with those yo love.

Do you make sure the kids get enough sleep? Well, make sure You get enough sleep too…it doesn’t matter if there is a little bit of dust under the beds and the washing can wait another day.

Do you think it’s important that your kids meet their friends and have a fun social life? Well, You make sure you get to see Your friends sometime as well and make sure You have an existing Social life. It’s been proven that having a Social life decreases the chance of depressions!

Do you insist your kids do some exercise (which I really hope You do, it’s so important to health!) Well, same again, You make sure you go out there and do some Exercises too.By now you all know there is a lot of options for you Mums in Luxembourg:)

Seriously though, it doesn’t have to involve getting to a gym or a class, simply walk out that door and the Options are plenty. Go for a 20 minutes Interval session, Yes, that is the best way to boost the metabolism…Go for a swim, Run with the dog or the neighbour, organise a friendly soccer game or just go for a quick Walk. 20 minutes a day, that is all you need to really improve your health, your immune system, your mood, your pms-problems(if you have them:)) and your future. I have said it before and I am saying it again, Who doesn’t want to live a long life to be there for their family. Well, get out there and Move Your Butt!

But doing exercise is only one part of a healthier life. Getting enough sleep is important and what you eat is equally important to have the Energy you need to  be a great super mum. You most likely have heard the saying:You are, What You eat! So true, it’s not even funny:) Eat clean, a lot of fruit and vegetable, good meat, fish and chicken and make sure you eat Every 3 hours minimum!!! And please, please, please don’t skip BREAKFAST!

So what else can you do to relax your life a bit. Well, have a laugh every now and again  especially at yourself:) Surround yourself with people that make you happy and don’t drain you. And don’t be afraid to ask for help! If you need 30 min to just clear your thoughts I can most certainly guarantee that your Friend won’t say No, because you wouldn’t right, if they needed you.

Plan fun things, there is nothing better than having something fun to look forward to. And it’s as important to plan nice things to do as it is planning work.

Try to figure out the things or people that drain you and take energy away from you and that aren’t really that important, and get rid or at least minimize the time with that/them.

There is small word that a lot of people don’t use as much as they should…Take note and start using it more often: Learn to say NO! Your Yes should be valuable and only used on the things that are most Important to You.

Look at potential Problems from a different angle, sometimes a problem isn’t as bad as it looks straight on.

Now, don’t go out there and try a new Super Woman tactic and change everything in your life straight away. Most likely that will bring you down eventually. Try small changes and really try to make that a habit before changing the next. This way you are more likely to keep it and make it Your New Improved, Healthier Lifestyle.

Good Luck, Mums, and no matter what, We are still Super Mums but let’s be Healthy, Happy Super Mums instead:)

Jess

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So the time has come and Winter is more or less here and with Winter time comes the Darker Days and the colds and flues ( which i just have experienced) start appearing together with tiredness and sometimes depressions. Everything seems harder especially getting up in the morning and the sofa attracts you more and more instead of leaving the warm and nice homes to get out and about. With the lack of energy comes the lack of trying to eat healthier and all this escalates into a bad circle. But have no fear, there are ways to boost you Immune system and ways to  feel better so stand up tall and see what You can do to feel better this Winter?

Nutrition:

We have all heard it by now, You are what you Eat! And Yes it is still a Fact! So try to think before you put that piece of chocolate in your mouth because you are hungry and that’s the first thing you saw. Always think about what You are eating and what Good that will do to You and your body?

Make sure you eat clean carbs, protein and good fats. Eat lot’s of fruit and vegetables which are bombed with vitamines and minerals and antioxidants which will boost your Immune system. Try to eat warm food now when it gets colder because that will heat you up and fill you up for longer. Try porridge or an omelette in the morning instead of your sugary cereals or toasts. If you don’t eat breakfast, Now is a great time to start. Try it out and see what a difference it acctually makes to your whole day!

As always Avoid Sugar(which includes white bread, pasta and bisquits), Alcohol and processed foods. They are still No good and don’t have any nutrients. Alcohol can also make you feel depressed!

Exercise:

This is equally Important especially now when Winter is here. It’s easy to stop doing exercise at this time of year and us working in Gym can see a big difference in clientel at winter time. It’s just plain and simple Hard to get out when it’s cold and miserable out there but try not to stop. As i just said Exercise is very Important. When we do exercise we release the hormone Endorfines and that is the hormone that makes us feel Happy and it is the same hormone  we release when we stress, have sex or are totally in love. And you know how happy you are then , right:)

We get stronger both mentally and physically and we also Boost the Immune system with regular Exercise. So if you are used to doing exercise, do continue, don’t give up!

If you are new to exercise start off nice and easy so you don’t over do it and get fed up or injured. Remember, Any exercise is better than No exercise.

An other thing that makes us livlier and happier is getting out doors. Wrap up real warm and go out for walks or gather some friends and play touch rugby or some other games or why not set up a little tournament of some kind and  Have fun Out doors. You’ll get some fun, some fresh air and the Sun (if it’s out) will give You the  all Important Vitamin D which makes your skeleton stronger and again boosts your Immune System. D-Vitamines are also great for the skin, hair and against Depression.

So, no more excuses about Winter. If you take good care of yourself this might be the best Winter Ever:) Eat good, Get outside and Do some Exercise. Why not Try something totally new this winter, get a friend to come along becuase that way You will never have an excuse not to do it.

Be Well and Happy Halloween:)

Jess

Want to try something new, here are our options:

Fitness Boxing classes: WWW.JESSBOXING.COM

Outdoor Functional training: WWW.FORESTFIT.COM

Or why not get a Personal Trainer this Winter: WWW.GETFIT.LU

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OK guys… stop sending me emails. I was inundated with emails during my holiday about my 30 day Drop A Dress Size guarantee, and my schedule is now just too full.

However I had a quick phone call with Jess this afternoon, and she has mentioned that she was prepared to make the very same offer…

DROP A DRESS SIZE in 30 days or we give you your money back! Plus we will continue to train you for free until you DO Drop a Dress Size.

Jess has a real limitation of when she can train clients, so she is being really selective about who and when she trains.

So here are the conditions again:

• You’ll train with Jess one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan Jess sets for you in full without deviation.
• You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet . This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
• You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
• You must write a daily journal, and email it to Jess every evening for 30 days to tell her what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program Jess will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.

Now Jess is realy only taking 5 clients at this time, and having talked about her available times, during the lunch period is going to be the most ideal time. Now if this fits with you then you need to:

go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us

drop Jess an email at jess@getfit.lu with the subject “Drop A Dress Size 30 days” and tell her why she should take you as one of the 5 special clients to help you drop that dress size(Jeans size for guys)! I wouldn’t wait for the deadline of the 31st October at 18:00 as Jess will have likely filled those places by then.

So get to it right now if your are really serious about making some extra special changes in the month of November.

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One of the fundamentals we all strive for is a healthy lifestyle. To reach that healthy lifestyle, you have to get in your training, right? But how do we fit our training into our busy everyday schedule?

Here’s a tip: Train early. Schedule training in the morning so that normal daily chaos-long meetings, family demands, traffic-won’t end your workout before it begins. Plus you will jump start your metabolism, meaning you’ll be burning more calories-even when you are sitting at your desk or behind the steering wheel and feel better all day!

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OK, some of you will have read about my Drop A Dress Size Guarantee, 60 days to drop a dress size or your money back…

Well I am personally going to UP the challenge some what.

Drop A dress size in 30 days or I give you your money back! Plus I will continue to train you for free until you DO Drop a Dress Size.

What at the conditions:

• You’ll train with me one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan I set for you in full without deviation.
• You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet I have followed this last few weeks. This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
• You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
• You must write a daily journal, and email it to me every evening for 30 days to tell me what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program I will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.

Sounds like a lot? And yet what I am asking is not unreasonable.

If you truly want the results then you understand that sacrifices and changes must occur.

Now I am taking on only individuals who really are committed to getting the results, and I only have time for 6 clients at this time starting from November 11th, when I return from my holiday.

What I need you to do is go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us, then drop me an email at tim@getfit.lu with the subject “Drop A Dress Size 30 days” and tell me why I should take you as one of the 6 special clients to help you drop that dress size(Jeans size for guys)!

I will be picking up only a handful of emails next week during my vacation, make sure you put the subject in there!

Get to it now!

Tim

http://www.getfit.lu/consultation.html

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Oh here we go, hang the current media storm over the global financial situtation on the reasons why we are getting fat… a tenuous link you may be thinking… however a little bit of science may prove this correct.

Over the last few weeks I have noted increased tension in pretty much everyone, all my clients, the trainers around me, my family and pretty much everyone I talk to. I am not going to dismiss that there are some fairly sizeable problems out there, but I am not going to succumb to the frenzy that we see on the tv every day.

The problem with increased stress levels for prolonged periods mean that our cortisol levels remain at a heightened state for longer period. Whilst some cortisol is good for us, the length of time is the bit which causes the problem.

The long periods of elevated cortisol leads significantly to muscle loss and fat gain, in part due to lowered testosterone levels(yes even in females). Symptoms of excess stress include, weight gain, fatigue, spikes in blood sugar levels as well as cravings for carbs and increased regualarity of illness … All pretty grim really… but what can we do about it.

Now I am not suggesting we all shut ourselves in a box for the next 3 years waiting for all this to blow over, but it may be a good idea to reduce the exposure we have to these stressful things we see on the tv and read about on the internet.

• Many of you do work in the financial sector, which is getting hammered as we speak, but certainly I would suggest only dealing with what you can deal with during the  time you are in the office.
• When you wake in the morning, DO NOT turn on the TV or read a newspaper, I actually stopped doing this months go and it is a real eye opener to see the changes in your mood at the start of the day.
• At lunch time, get away from your desk, don’t surf the internet, better still get down the gym for a quick and hard 30 minute workout, take you iPod and pump some uplifting tunes in to your head.
• On the commute on the way home, each night make a mental or physical list of the things that you are going to start the following day with. Once you are at your front door, no more thoughts about work, and switch off the blackberry.
• Have a healthy evening meal, sit down with the family and watch a good film, go and do some sport and generally chill out.
• Finally go to bed early to get at least 8 hours of uninterrupted sleep.

Theses changes are so minor, they don’t affect your normal routine, other than simply avoiding being sucked in to the media frenzy of the day. Give it a try for the next few weeks and you’ll find that your stress levels will change, and your ability to lose body fat will be increased.

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Ok, so the girls started talking and got the brilliant idea of doing the 2009 Echternach Triathlon. So they started discussing the different ways of how to best train for it and that’s when my competitive streak kicked in and  I started thinking: Hey, this could be fun, I am In!!!!

I like biking…The swimming isn’t to bad and the running…well, not great but I have two legs that can run if i make them, How hard can this be…:)

Then I realised that I have to swim 1.5Km which doesn’t sound that far but when you only know breast stroke…that could be a rather long distance…

Then I realised that to be able to do biking….40km, You will acctually need a bike!!!

Then I realised that I will acctually have to RUN 10km….Arrrgghhh:) I hate Running. Every time i run further than 2km, it feels like i am about to die….

That’s when the next thought crossed my mind: Let’s NOT do this, sorted, Maybe this isn’t such a good idea after all. That’s when the girls decided to make me the One to push them and make them train hard and i started thinking i can’t give in already, these girls are counting on me and better yet, This is a challenge, and I love challenges and i have been looking for the next challenge in life! Here it is!

So guess what, I wrote down on my ever growing Goals list: 2009 Triathlon and now all I have to do is start planning the training for it.Lot’s of swimming, maybe even try to learn proper swimming…Lot’s of running, starting off with intervalls…

First things first though…Hubby, I want a bike for christmas!

Jess:)

IF anyone has any good ideas for training for a Triathlon please come forward and tell me your secrets:)

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So I think We have all been there…It’s that time of the Year when all your clothes are suddenly to Tight and You wonder how the heck that happened. And in true fashion the first thing You would do is cutting down on the food or start mad hard training or even worse both at the same time….If You have any of those thoughts in you head then STOP right there…Think about it for a second. When you go on a diet you are acctually breaking down body tissues. You want to loose bodyfat but what happens in a diet is your loosing water and even muscles. Yeah, you might loose a few kilos but is it the right kilos???? On a diet you won’t get a toned body and You won’t feel very well either and worse of all when you start eating normally again, you will put everyhting right back on and often alot more.

Second scenario is You are training very hard and then start cutting down on the food because You feel nothing is happening….Why oh Why..?

A very hard training-body doesn’t Want to loose any fat and will  do anything to keep it. So in order to loose BODYFAT you WANT to get the Metabolism-Fire burning to the Max. This is how to do that:

First of all, If you are trainig very hard and you  don’t loose any BODYFAT, it’s most likely that you acctually don’t eat enough or secondly you don’t train in the most Effective way.

You HAVE to EAT to be able to BURN!!!!!  Eat EVERY 2-3 hours to keep that fire burning inside you.It goes without saying that obviously it has to be the right things you eat: Keep it Clean and Natural and don’t make it hard on yourself. Stay away from alcohole and Refined Sugars, They will SLOW DOWN the metabolism!

Training Wise…for Fatburning, STOP those hour long cardio w/o and stay away from the aerobics classes. Start building MUSCLES! Without Muscle mass You will NOT BURN! You don’t have to go mad now and start building like Arnold Scwarzenegger…Bodyweight Resistance training is enough but don’t be afriad to use DumbBells.For a woman to get Huge with Muscles,  it is near enough Impossible. That will take hours in the Gym with HardCore Wieght training for a very long period of time, so don’t be afraid to Push Yourself out of Your Comfort Zone, because that’s when things starts to heat up in your body.

Add on some SHORT but SHARP Intervalls into the schedule and Your Metabolism will really Kick Off .

Seems like alot of work??? Acctually, All You need is 3/Week Resistance Training a 45min and 2-3/Weeks Intervalls a 20-25min and together with EATING regulary the BodyFat will start to Melt off in the Fire of a Great Metabolism!

JESS:)

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With many of you taking up the opportunity to get Dax’s Magic Hundred program this last week, for the remaining 100 days of 2008, I thought I’d let you know about some of the things that I am intending on doing, starting this Monday.

I am going to start this Monday with the Elimination Diet, also a Dax creation, but a nutritional program that is NOT a fat loss diet (although it does commonly give this result). The intention is to get cleansed of all the lovely toxins that I have consumed, especially over this last week being stuck in the US. Dax also has an Cookbook which helps you get more from the Elimination Diet, which I’ll be reviewing in a few weeks time.

I also have a number of business goals that I have on my goal cards in my wallet that need an injection of pace, so these are being added to the list of 100 goals for the next 100 days including bring on my team of new coaches which are ready for new clients this autumn. If now is your time to start learning about the GetFit Fundamentals and how it can make changes to your body for the rest of your life then get across to www.getfit.lu/consultation.html to arrange a FREE consultation with us.

Finally one of the other things I really want to achieve is getting all my current clients to have achieved their own health and fitness goals in time for Christmas, ie, BEFORE the January mayhem in the gym! Hey guys watch out I’m gonna put a rocket under you the next few weeks.

Tell me what things you are doing by adding a comment to this post, the most inspirational from Luxembourg will get a free place on one of our ForestFit groups.

If you’ve not got the Magic Hundred program go get it right away from Dax’s Magic Hundred Site

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