NO EXCUSES JUST RESULTS

You know who you are. You have maybe contacted me via email, or even attended a Bootcamp workout to give it a try. You've been following the blog, checking out the website occasionally. Saying to yourself "I might like to do that" or "Or I am going to do that when........."

Now is the time to start. Don't make up another excuse. You are not too unfit!! You can find the time!! You know you want to get fit!! You know you want to lose weight!! What are you waiting for??

Here is a deal you can't refuse. If you are one of the above and have contacted me at some stage either in person or via email or phone or on Facebook or queried about Fitterfaster in the past. If you have quizzed a Fitterfaster client and promised to come but haven't, this is the time. Even if you have just been thinking about it after someone told you about the website. Don't wait till New Years Day (what is that??) Don't wait till the kids are back at school or holidays start or work gets quiet or blah blah blah. Those things are not going to make any difference. It is you that needs to decide to do it. I bet you find time to watch that favourite TV show. You will always find a reason why you can't do it. Make the choice that you can!!

Here it is. Come to as many Fitterfaster Bootcamps as you like before New Years Day for FREE! There are 11 Bootcamps between now and then. Come to all of them if you like. No obligation. If you take me up on this and then do decide to sign up for more Bootcamps, you can have 30 sessions for $240 to start in the New Year. That's only $8 per Bootcamp. And it comes with a guarantee. If you don't lose cm's, you get your money back. Really what have you got to lose?

All you have to do is let me know when you are coming and turn up with a drink and a towel. Details of all sessions can be found here

The only change to this schedule will be that I will not be holding a Bootcamp on Christmas day, but will have one on boxing day instead at 9.30am at my place.

Everyone is getting such great results.


Here are some of them:

Tania 29.5cm in 7 weeks
Maree 31.5cm in 8 weeks
Narelle 39cm in 8 weeks
Brooke 16.5cm in 5 weeks
Amanda 30.5cm in 9 weeks
Fiona 18.5cm in 6 weeks
Brit 16.5cm in 6 weeks
Sue 29cm in 8 weeks
Karin 33.5cm in 8 weeks
Brooke 10cm in 4 weeks
Jennie 29.5cm in 7 weeks

What are you waiting for? NO EXCUSES-JUST RESULTS Contact me via email at joanne@fitterfasteronline.com

I PROMISE IT WONT KILL YOU-NO ONE EVER DROWNED IN SWEAT

For new clients only

Jo

Stretching, is it necessary??

Sometimes I am asked if stretching during warm up or after a workout is necessary. All the research tells us that is DOES NOT PREVENT INJURY OR DECREASE MUSCLE SORENESS. Yes it feels good at the time. But it does not prevent injuries. Some injuries are actually worsened by stretching.

Static stretching before a workout or as part of a warm up is an outdated tradition that has been proven to actually decrease strength and co-ordination during the subsequent training session, which may even contribute to an injury. Static stretching is not used anymore in elite sports as part of a warm up. These people know their stuff. They know the research.

What about stretching afterwards? Well as previously stated, it has never been proven to lessen or decrease the risk of injury. Stretching has been proven to increase flexibility if undertaken regularly however. But on all questionaires and surveys that have been completed by my clients, not one has stated increased flexibility as a goal for their training.

If you have time to stretch after a workout, it will not do any harm, unless you further aggravate any pre-existing injuries. It even feels really good to stretch after a workout. So I repeat, if you have time, do it if it makes you feel good.

I prefer to spend an extra 5-10 minutes on productive tasks that get me and my clients closer to their goals-namely improving fitness, losing body fat, increasing strength and adding muscle mass. I usually include some kind of dynamic stretching in my warm ups eg. wide side stepping, easy squats (yes you are stretching those muscles,) windmills, twists etc. I feel that these serve to 'wake up' the body especially if the training session is held shortly after getting out of bed. I never do static stretching in a warm up.

I also do a cool down after a session by walking till the breath has returned to normal and sweating has ceased-usually about 3-5 minutes depending on the last activity performed. Also, some exercises such as lunges and deep squats serve to stretch the leg muscles in a much more productive way than static stretching. I often include them towards or at the end of a workout.

I hope this has helped to clear up some of the confusion out there and to explain why I do not usually include static stretching in my Bootcamp workouts.

I carefully plan each workout to include a good mix of upper and lower body strength work and cardio work depending on my goals for the session. I aim to promote fat burning and metabolism enhancing activities depending on the individuals needs while gradually and progressively improving the fitness, strength, endurance and balance of everyone. Workouts are often changed on the spur of the moment too, to accomodate different levels and abilities. All of this is done using a variety of activities and tools to keep you all interested and prevent boredom as we all know that consistency and committment together with the correct training methods are what will help us all get to where we want to be.

My workouts are challenging, but achievable. If you are looking for a quick fix and are not willing to put in the effort, please look elsewhere. Now who wants to get rid of that spare tyre?

If you have any comments about this or any other matter regarding my Bootcamp workouts, please comment below or send me an email joanne@fitterfasteronline.com
I will be only too willing to answer your questions.

Jo

Super christmas discount

Extra special christmas special on Bootcamp price. Sign up between 17th and 24th December for 24 session christmas special and receive and extra 6 sessions free. That is 30 Bootcamps for $240. Absolutely no rain checks. Sign up and pay before 24th December to get in on this amazing offer.

For further details about Bootcamp go here.

The easiest way to sign up is online. Hit the Buy Now button and then return to the previous page to complete your details.

Don't miss out on this great offer. This is a great way to start your new years resolutions. I repeat, you must sign up and pay by 24th December.

Jo

Win a Massage and more cm lost

On Saturday at Bootcamp 9.30am at Princes Park, I will be giving away 2 massage vouchers from Ruby V to two lucky participants. It's my birthday, so I thought gifts were in order. So come along and have some fun. This is another great reason to come to your first Bootcamp. You will need a drink (or two) and a towel.
Start your New Years resolution early. You know there is no magic about the new year!! Don't put it off. Get a jump start and prevent the usual weight gain over the next couple of weeks.

I remeasured some more clients yesterday and they achieved more great results as follows:

Maree-another 11cm bringing her total to 31.5cm
Brooke-16.5cm
Tania-another 13.5cm bringing her total loss so far to 29.5cm

Fantastic effort ladies. Another Fitterfaster client said that "when I went out last night, it was the first time in ages that I felt like I looked alright!" Other comments lately have been "everyone is asking me if I've lost weight" and "the girls at work say I look great"

Come on, get started. Don't put it off any longer. Forget the excuses, come and try one free session at least and see what it is all about.

Let me know if you are coming at joanne@fitterfasteronline.com

Jo

New Bootcamp Timeslot

Hi everyone

After several requests I am adding another bootcamp time to the schedule. This timeslot will be for the christmas school holidays only at this stage, and will also depend on numbers that attend. The new time will be 5.30pm on Tuesday. So the times are as follows:

Monday 6am
Monday 9.30am
Tuesday 5.30pm
Wednesday 6am
Thursday 5pm
Saturday 9.30am

All Bootcamps will be held at my place over the holidays except for the Saturday session which will continue to be held at Princes Park till further notice. Look for us on Princes Park or at the Lions Park in Park Rd if the weather is hot, as there is a nice lot of shade there.

Don't forget my 24 session package is still available till christmas eve.
You are welcome to bring your kids to Bootcamp. Kids aged over 6 can participate (free for 6-16yo), but please remember that they are your responsibility.

So don't forget new time slot Tuesday 5pm which should make it possible for most of you to get in 3 sessions per week. Also, all Bootcamps except Saturday held at my place.

Welcome to new participant Peter Barlow. Yes we finally have another man. Greg has been attending Monday 6am sessions and Pete has now been twice.

Hope you are all organised for christmas. Don't forget to do your home workouts and keep those greats results coming.

Jo

How many carbs do I need??

I often get asked how many carbs should I be eating? Or how much protein do I need to lose weight? There are many different theories about this, and what works for one person may not work for another. Some of the factors to consider are:

Current and past diet history
History of drug and supplement use
Blood types
Activity level
Activity type
Age
Training age
Body Type
History of type and level of training

These are just some of the things to consider. But all this is really irrelevant for anyone who has more than a few kgs to lose. There is no need to overcomplicate your nutritional plan until you get to those last couple of kilos that just wont seem to budge. If you think that this is the secret, you are way off the mark.

It is actually a lot simpler and easier than that. Make good food choices and eat healthily. That is the key. No secrets, no complicated formula. That's it.

Do the following:

Choose healthy foods-fruits, vegetables, eggs, lean meats and fish.

Include small portions of nuts and or seeds every day-not fried or salted

Cut out as much grains as possible. That includes breads, pastas, wraps, pastry as well as cakes, biscuits etc

Avoid all drinks except water. (some tea or coffee is okay)

Eat every 2-3 hours every day while awake

Have a protein with every meal or snack-that is eggs, meat, fish

Need I say, don't eat lollies, chocolates, cakes, biscuits, pastries etc etc

Train hard at least 5 times per week-3 strength circuits and at least 2 high intensity cardio sessions.

Eat salads, vegetables or fruits with every meal or snack

Stick to it. This won't work if you don't do it properly. This is life long eating-not a diet!!

Remember,there are no secret supplements or exact formulas.

Jo

More great losses recorded

I did some more remeasures yesterday on 5 FitterFaster clients and recorded more great results. A total of 68cm was lost by these 5 people who have put in a great effort over the past 4 weeks.



Fiona lost 18.5cm, Brooke lost 10cm and 8kgs, Brit lost 16.5cm, Narelle lost another 14.5cm bringing her total lost to 39cm and Karin lost another 8.5cm bringing her total to 33.5cm lost.

These great results are an inspiration to every one of us. Well done!! If you would like to start losing cm's like these FitterFaster clients, go on over to www.fitterfasteronline.com and sign up before christmas for a great deal on Bootcamp prices.

Don't forget to keep up your fantastic training efforts over the Christmas/New Year period and you will avoid regaining any of those centimetres back. You will even continue to lose if you maintain you healthy diets for most of the time. Try to fit in an extra Bootcamp is you can each week and make sure that you train at least 5 days per week. In my last newsletter I talked about fitting in an extra 'mini' but intense training session especially on those days when you know you are going to eat more than you should. I have included a reprint of that session below.

Quick Metabolism Booster

Go through this whole sequence 5 times. Take a couple of minutes to cool down and stretch afterwards

Exercise		Manual-Notes (if any)
High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: Lift those knees really high no matter how puffed you are getting	Sets Reps Weight/ Resistance 1 20 each leg
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments: Go down nice and low. Keep your chest high	Sets Reps Weight/ Resistance 1 20
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: 10 on each leg. Stretch back leg right out and bring front foot right under your chest	Sets Reps Weight/ Resistance 1 20
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments: 10 to each knee. Remember to bring your shoulder towards your knee, not your elbow	Sets Reps Weight/ Resistance 1 20

At any time of the year you can add a short workout like this to your regular routine as a boost, but it is especially effective at the moment when you will probably consume all those things that I advise against like alcohol, nibblies and desserts. Just try to have very small portions and make sure that you eat normally and properly for the rest of the day.

If you can't make it to FitterFaster Bootcamp training sessions, you could have your own personalised online training program that includes descriptions and animations of all exercises like the ones above. The program will include all fat burning cardio workouts and all metabolism boosting strength circuits. You will have full email support and your workouts will be adjusted according to your progress and your goals. Go to online training programs for more info.

Keep up the good work ladies

Jo

More great losses recorded

Hi everyone

Did a heap of measurements today and have some great results to report to you. I will send them out tomorrow.

I am going to have to change Saturday's (13th December) bootcamp session time. We haven't got the full basketball timetable yet, but our first game is at 8am in Castlemaine, so I will not be able to make it for 9.30am. Depending on the time of the next game and whether we come home between them, I may need to either just change the time or maybe even move it to Sunday. If anyone misses out because of the time change I will add a bonus session onto your program. I am really sorry about this.

Also, the following week (20th December) I am celebrating my birthday by giving away a gift voucher for a massage at Ruby V's. Anyone who attends the Bootcamp on 20th December is eligible to win it. So make sure you come along.

Don't forget that you can bring your kids along to train for nothing if they are aged between 6-16years. We have had quite a few join in lately and they are really enjoying it. It is great general fitness for any sport or to improve strength, endurance, balance, power and of course weight control.

And last but not least, the Christmas special price of $240 for 24 Bootcamp sessions is still valid till 24th December. If you want to renew your program or purchase a new one, this deal includes weekly 'homework' workouts and full email support as well as 24 x 50 minute bootcamp training sessions. Results are guaranteed. If at the end of your first Fitness Package you have not lost cm's, you get your money back.

I have just purchased some new equipment which should be here by the end of the week. Look forward to using the kettlebells, hurdles and agility bands along with the slosh pipe and tyres, sledgehammer and equaliser bars. All this new stuff gives us heaps of new ways to work out muscles, improve our fitness and of course burn heaps of fat. It will all combine well with our own bodyweight, the medicine balls, jump ropes, steps etc. Variety is the spice of life as they say!

Don't forget to keep on training over the christmas period. See you all at a training session soon. Come and try your first one free.

Jo

Free Bootcamps over christmas holidays

Don't forget that you can attend your first bootcamp session for free. So come and try FitterFaster out. Get into some high intensity conditioning workouts and don't put on any weight for once over this Christmas and New Year period. In fact you will most likely lose some. You never know you might enjoy it and if not, what have you got to lose? If you don't lose any cm's you get you money back-so who could argue with that??

If you do decide that you want to give it a go and lose some fat and get into great shape, visit www.fitterfasteronline.com for a great special price on a FitterFaster 24 session package deal. The offer only stands till Christmas Eve, so come along soon and have a go. This really works!! You will have more energy and feel great.

Group Bootcamp sessions are held:
Monday 6am at my place
Monday 9.30am at my place
Wednesday 6am at my place
Thursday 5pm at old Tech College Nolan St
Saturday 9.30am at Princes Park

If you want to give it a try, let me know via email joanne@fitterfasteronline.com, phone me, or send a message via Facebook

What to eat-sample daily diet plan

Due to getting so many questions about what exactly to eat, I am republishing this recent article with 2 days of sample meal plans.

Now remember these are not 'diets' in the traditional sense. These are examples of how you should be eating every day, not just till christmas or till the wedding or whatever.

These two sample days do not allow for any 'treats'. Make sure that twice per week-no more you allow yourself a treat if you really have to. Do not go way overboard though. The more you cheat, the slower the weight loss will be. I find that having a treat makes me want it more often and therefore I am usually better off not having it at all. If you must cheat have your treat with one of the meals. If you find that you are hungry, you are not eating enough. Increase the size of the servings!!

First rule: Eat every 2-3 hours!!! I cannot stress this enough. If it is less than 2 hours since your last meal, do not eat. If it gets to the 3 hour mark, you need to eat right now.

Second rule: Eat protein at every meal there are several reasons for this which I will go into in a future post. Very very important

Third rule: Eat salad, fruit and vegies till satisfied You should not be hungry eating like this. If you are, eat more fresh fruit, salad vegetables or steamed vegetables at your meals. When I say huge serving, I mean HUGE as any of you that know me personally can testify to. You will probably find yourself thinking 'gee is it time to eat again?'



DAY ONE SAMPLE MENU

Meal One
2 whole eggs, poached, fried (just a spray of olive oil), scrambled or cooked into omelette.
1 piece of wholemeal or wholegrain toast-no spreads
You can add grilled tomatoes if you want, or add onion, capsicum etc to eggs

Meal Two
1-2 pieces of fruit
1 protein shake with water (no carbs)

Meal Three
approx 100g chicken
steamed vegetables- cauliflower, broccoli, carrots, sweet peas, zucchini, capsicum etc
1 small steamed potato is optional

Meal Four
200g full cream yoghurt
fresh fruit-I cut mine and put it into vanilla yoghurt

Meal Five
approx 120-140g chicken, lean beef or lean lamb
huge salad-no dressing mix it up and have heaps of different salad vegies

Meal Six
1 piece of fresh fruit or 3/4 cup of canned fruit no added sugar
1 protein shake with water (no carbs)

DAY TWO SAMPLE MENU

Meal One
200g full cream yoghurt (300g if you did one of my workouts beforehand)
no sugar added canned fruit or fresh fruit (enough fruit to satisfy hunger)

Meal Two
approx 100g of left over chicken, lamb or beef from last night's meal
with medium salad

Meal Three
150g white fish or 100g salmon
large serve of steamed vegetables as in day one OR huge salad
Optional small/medium steamed potato

Meal Four
1-3 pieces of fruit
1 protein shake with water (I blend together my shake with fresh strawberries and canned pears or even frozen berries and water)

Meal Five
120-140g chicken, beef or lamb
huge serve of steamed vegies or huge salad

Meal Six
100g plain cottage cheese mixed with 1 teaspoon of jam
Add strawberries if you want. Tastes like dessert, but cottage cheese is high in protein and low in fat and carbs.

Now remember these are just samples of what I would eat in a day. I also add some chocolate about once per week, usually to meal six. Most Saturdays, I have pizza for tea. I have a vegetarian one that does not have much cheese and I get extra vegies on it. I eat 1-2 pieces and then pick the grilled toppings off the rest. Yum! Depending on my protein intake for the rest of the day, I may also have a protein shake with it.

You can also alter the order of the meals by swapping Meals two, three or six around with each other. It all just takes preparation. Cook extra meat the night before and pack with salad to take to work. You can easily steam vegies in the microwave a t work too. Even though I have included protein shakes in the menu samples, I still want everyone to eat heaps of real unprocessed foods. Protein shakes are just a great way to get the protein in when you are on the go.

If you would like an individual plan made up, go to Customised Nutrition Plans. These plans include a base daily schedule and food lists from which you choose. That way I can include foods that you like and vice versa for ones you don't.


Give it a try. You will definately lose weight, but even better, you will improve your health and feel heaps better.

Jo

PS and don't forget to sign up for my newsletter at www.fitterfasteronline.com