She lost 30cm in 7 weeks

Just did Jennie's final measurements and she has lost an amazing 30cm in the 7 weeks she was following my program. How about that for results!! I will keep you updated on Sue's results on Thursday. Do you want to shape up ready for summer too?
Go to fitterfasteronline to check out an amazing discount for an online training program. And come along on Saturday morning to Princes park at 10am (4th October) to find out how you can do it too. Let me know if you are coming by clicking on the 'comment' button below or by emailing me. Come on get rid of the excuses-do you want results or not??

Jo



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Free Fitness Bootcamp

Okay everyone

This is it. My free fitness bootcamp is on this Saturday 4th October at 10am at Princes Park. Please come along and learn some of the exercises and techniques that you can do at home to start your fitness program. I will be holding a draw for some free Personal Fitness Coaching sessions on the day for those who attend.

So do you want to learn how to lose the fat, get some lean muscle definition, get more energy and feel a lot better? Come along and see then.

Please let me know if you are coming by email or by clicking on the 'comments' button at the bottom of this post.

Thanks

Jo
I help people achieve the bodies of their dreams while gaining more energy, living longer and feeling better about themselves and having fun in the process

Personal Fitness Coaching

Please take a minute to complete this short Personal Fitness Coaching Survey

Sample healthy meal plans for weight loss

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

FitterFasterOnline newsletter tips

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Thanks

Jo

Today's workout

Just finished my workout today in time to get ready to watch Hawthorn win the Grand Final. I actually managed to get Greg to do a bit with me today as well and of course Caitlin joined in for most of the session as well.
Did 1 minute each of running step ups, plank, burpees, kettlebell swings and lunges with NO rests for 20 minutes. Greg collapsed after a while, but I then finished off with 30 seconds each of fast rope skipping and abdominal exercises for 10 minutes with no rests. Great workout and very hot in the sun.

Start the Exercise Habit in 4 Simple Steps

As you know I have made exercise a daily habit in recent years.


But I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. I began this way myself. Which is fine — don’t beat yourself up about it. The important thing is starting again.

The Main Problems


So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult.
   
   People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.




2. Too many goals.
   
   Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit eating rubbish and....and..... Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.




3. Not enough motivation.
   
   It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.

The 4 Simple Steps


So how do we solve those problems? Keep it simple. Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.

• Set one easy, specific, measurable goal.
  
  There are several keys to setting this crucial goal:
  Written: Write this down. Post it up. If you don’t write it down, it’s not important.
  Easy: Don’t set a difficult goal. Set one that is super easy. Fifteen minutes of exercise three or four times per week. You can do that. Work your way to 30 minutes after a month. Then go to 6 days after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
  Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss. It helps to have a training partner or coach to meet but is not necessary.
  Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
  Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Workout for 20 minutes. Do 3 rounds of a strength circuit. Each of those has a number that you can shoot for.
  One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping the first goal.




• Log it daily.
  
  This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did. Logging it on my blog comments or on Facebook is easy.




• Report to others.
  
  I think this is key. You can do it on my blog, or on FitterFaster online forum (soon to be up and running), with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. Even report your workout on Facebook. This will have the extra effect of motivating others who may even join you and make working out an easier habit to keep and more fun. However you set it up, make it part of the process that you have to report your daily workout to other people. Let people know that you will be reporting daily so that they come to expect it and will hold you accountable.




• Add motivation as needed.
  
  The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.

Joanne

Five Things You Can Do Today To Speed Up Your FatLoss

Don't eat chips Pretty simple. Just don't cook them at home. When out, always yes always when ordering ask for no chips(fries) If you forget, they will come and no amount of will power will stop you from nibbling. Ask for extra vegetables or salad instead. This is something I always do.

Drink more water Try to drink at least 1.5 litres of water each and every day. More if training. I always find that on days when I have not consumed enough water, I get a lot more cravings and find it harder to resist.

Exercise with intensity every day okay this one actually takes some effort, but will also give you the most rewards. Getting and staying fit is crucial if you want to lose fat and more importantly keep it off!

Get up half and hour earlier sorry, but this one really helps with number 3. Enough said.

Don't go more than 3 hours without eating I know I've said this a hundred times, but it really works. You will be surprised how quickly 3 hours goes by and you find yourself thinking-'is it time to eat again already?'

There you have it-5 things you can do today that will make a huge difference. Each one on it's own will make a difference, but combined the difference will be amazing. Make a decision now to make all 5 new rules in your life.

Let me know how you go

Jo Butler

PS Did you know you can subscribe to my blog updates by email. Just add your email address to the link at right.

Free Bootcamp

I've had some interest in the free bootcamp session on Saturday. Don't miss out on taking the first step to a fit and lean body. I am going to show you how to work out at home, how to do some of the strength exercises and how the high intensity cardio works. Be prepared to sweat, be prepared to be energised, be prepared to be inspired and have fun. Bring a couple of drinks and a towel.

To all of those who can't make it for whatever reason, let me know and I will keep you posted about the next one.

Jo

I help people achieve the body of their dreams while gaining more energy, living longer and feeling better about themselves while having fun in the process

Free Bootcamp Training Session

A special message to all the local guys today.

I am thinking about running a free training session over the school holidays for anyone interested. I will need to know some numbers, so if you are keen to give it a try, please add a comment below, or email me at joanne@fitterfasteronline.com Possibly thinking about making it Saturday 27th September at about 10am (yes you will have heaps of time to get home for the grand final) or alternatively one day next week in the morning. Please let me know your preference, so I can try to suit as many as possible.



The session will go for about 50 minutes and all you will need to bring is a drink and a towel. I will probably hold it at Princes Park or the Hockey oval, so you can bring your kids if you need to. Please remember that they will be your responsibility though, so you may want to leave them at home if you can to get the most from the session. Kids will need to stay away from the immediate training area, but will be able to stay on the oval.

Please let me know if you want to come and let your friends and family know too. Feel free to bring along someone as long as I know numbers, that will be fine.

Looking forward to hearing from you all. This is your chance to take that first step.

Jo