Tuesday, 8 March 2011
Monday, 7 March 2011
Healthy Caesar Salad
Today, I need to let you know that all salads are not created equal! A large Caeser salad can contain more fat and calories than a burger with cheese!
You don't have to miss out, try this alternative healthy caesar salad...
Ingredients:
4 oz. chicken breast
2 Handfuls of lettuce - any type
(Except iceberg which has no nutritional value)
½ Cup chopped tomatoes
½ Cup chopped cucumber
½ Cup chopped celery
¼ Cup feta cheese
Instructions:
Oven-bake or grill chicken breast until cooked
(Season to taste)
Place the lettuce onto a plate
Add tomatoes, celery, and cucumber to lettuce
Slice chicken, place on top with crumbled feta
Dressing:
1 tbsp. extra virgin olive oil
1 tsp. Dijon mustard
½ freshly squeezed lemon
Freshly ground black pepper to taste
Mix together and drizzle over
A couple of tips for you when eating at someone else's place or at a restaurant...
Don’t eat whatever is put in front of you, find out what’s going in to it and how it’s cooked before you decide to eat it.
Don’t EVER order anything larger than a regular portion.
Never order takeout!
Drive through needs to become a drive by!
This is a healthy chicken caesar salad recipe but if you don't eat chicken then you can easily swap this for fish, or even add some pulses/nuts/seeds to make it suit your dietry needs.
Stay fit, keep focused and feel fabulous!
Steph.
Author, The Flat Stomach Solution
You don't have to miss out, try this alternative healthy caesar salad...
Ingredients:
4 oz. chicken breast
2 Handfuls of lettuce - any type
(Except iceberg which has no nutritional value)
½ Cup chopped tomatoes
½ Cup chopped cucumber
½ Cup chopped celery
¼ Cup feta cheese
Instructions:
Oven-bake or grill chicken breast until cooked
(Season to taste)
Place the lettuce onto a plate
Add tomatoes, celery, and cucumber to lettuce
Slice chicken, place on top with crumbled feta
Dressing:
1 tbsp. extra virgin olive oil
1 tsp. Dijon mustard
½ freshly squeezed lemon
Freshly ground black pepper to taste
Mix together and drizzle over
A couple of tips for you when eating at someone else's place or at a restaurant...
Don’t eat whatever is put in front of you, find out what’s going in to it and how it’s cooked before you decide to eat it.
Don’t EVER order anything larger than a regular portion.
Never order takeout!
Drive through needs to become a drive by!
This is a healthy chicken caesar salad recipe but if you don't eat chicken then you can easily swap this for fish, or even add some pulses/nuts/seeds to make it suit your dietry needs.
Stay fit, keep focused and feel fabulous!
Steph.
Author, The Flat Stomach Solution
Thursday, 3 March 2011
The 2011 Celebrity Oscar Workout
What an amazing night at the 2011 Oscars this year.
I'm so happy that Natalie Portman won best actress for the Black Swan, she was amazing. If you haven't seen it yet, get yourself down the cinema today.
As you could see by so many of the hot sexy actresses, they were spending extra time with their trainers, getting themselves red carpet ready.
When you think of these actresses do you think that they’re just blessed with the perfect body? And that they have all the time and money in the world to workout with their expensive trainers? Well the latter is definitely very true.
But you DON’T have to workout for 4 hours each day and you DON’t have to hire an expensive trainer to reap the benefits of a red carpet body…
Try this 2011 Celebrity Oscar Workout using Metabolic Circuit Training to blast fat away.
Do this workout 3 days each week, making sure that you leave 24 hours rest in between each workout.
Change your workout every 4 weeks to constantly challenge your body in new ways to keep you on your toes and ensure your workouts fun; not stale.
The Flat Stomach Solution provides over 3 months of fat burning workouts that will melt away body fat and boost your confidence. No more guess work with trying to lose weight; everything is laid out for you inside the book.
The Oscars 2011 Workout
You need to warm-up before you begin your main workout.
Main Workout:
Push-Ups x 12 reps
Dumbbell Wide Squats x 15 reps
Body-Weight Rows x 12 reps
Jump Squats x 30 seconds
Push-Ups x 12 reps
Step-Ups x 15 reps (each leg)
Reverse Lunge with Bicep Curls x 12 reps (each leg)
Jump Squats x 30 seconds
Complete each exercise without any rest in between.
Once you have completed the entire circuit, rest for 60-90 seconds and repeat once more if you’re a beginner. Twice more if you’re intermediate and 3 more times if you’re an advanced exerciser. These are hard work but fun and get amazing results.
Achieving any level of fitness does take dedication. You must make fitness a priority in your life; schedule your workouts into your diary on a weekly and monthly basis.
See them as important as brushing your teeth or a doctor’s appointment that you couldn’t possibly miss.
The majority of these stars are not obsessed with vanity; they just know that if they take care of their body and feel good because of that, that will show on the outside too.
Looking healthy is certainly a huge incentive to workout out but more importantly there are far more benefits like feeling healthy, strong and alive!
You don’t need to walk the red carpet at the Oscars to get a sizzling hot physique.
If you use my Oscar workout then you’ll be looking and feeling red carpet ready every day of the week.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
I'm so happy that Natalie Portman won best actress for the Black Swan, she was amazing. If you haven't seen it yet, get yourself down the cinema today.
As you could see by so many of the hot sexy actresses, they were spending extra time with their trainers, getting themselves red carpet ready.
When you think of these actresses do you think that they’re just blessed with the perfect body? And that they have all the time and money in the world to workout with their expensive trainers? Well the latter is definitely very true.
But you DON’T have to workout for 4 hours each day and you DON’t have to hire an expensive trainer to reap the benefits of a red carpet body…
Try this 2011 Celebrity Oscar Workout using Metabolic Circuit Training to blast fat away.
Do this workout 3 days each week, making sure that you leave 24 hours rest in between each workout.
Change your workout every 4 weeks to constantly challenge your body in new ways to keep you on your toes and ensure your workouts fun; not stale.
The Flat Stomach Solution provides over 3 months of fat burning workouts that will melt away body fat and boost your confidence. No more guess work with trying to lose weight; everything is laid out for you inside the book.
The Oscars 2011 Workout
You need to warm-up before you begin your main workout.
Main Workout:
Push-Ups x 12 reps
Dumbbell Wide Squats x 15 reps
Body-Weight Rows x 12 reps
Jump Squats x 30 seconds
Push-Ups x 12 reps
Step-Ups x 15 reps (each leg)
Reverse Lunge with Bicep Curls x 12 reps (each leg)
Jump Squats x 30 seconds
Complete each exercise without any rest in between.
Once you have completed the entire circuit, rest for 60-90 seconds and repeat once more if you’re a beginner. Twice more if you’re intermediate and 3 more times if you’re an advanced exerciser. These are hard work but fun and get amazing results.
Achieving any level of fitness does take dedication. You must make fitness a priority in your life; schedule your workouts into your diary on a weekly and monthly basis.
See them as important as brushing your teeth or a doctor’s appointment that you couldn’t possibly miss.
The majority of these stars are not obsessed with vanity; they just know that if they take care of their body and feel good because of that, that will show on the outside too.
Looking healthy is certainly a huge incentive to workout out but more importantly there are far more benefits like feeling healthy, strong and alive!
You don’t need to walk the red carpet at the Oscars to get a sizzling hot physique.
If you use my Oscar workout then you’ll be looking and feeling red carpet ready every day of the week.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Monday, 31 January 2011
Flat Stomach Solution
I recently had a number of great questions from stephricefitness.com readers on The Flat Stomach Solution e-book.
So I’m going to share the answers to getting a flat stomach with you too.
Question: What are the main benefits of The Flat Stomach Solution?
Answer: You can expect to…
• Feel full of energy
• See your body fat reduce very fast
• Discover confidence you never knew you had
• Feel healthy and full of vitality
• Reduce or reverse life altering illness & disease
• Stop emotional eating
• Realize you have more physical and emotional strength than you could ever imagine possible
• Become a positive role model for everyone in your life
• Develop a positive attitude
• Feel younger, look younger and reverse the ageing process
Question: How much weight can I lose with The Flat Stomach Solution?
Answer: You can lose at least two pounds of body fat each week by following the transformation program. You will also gain lean muscle which will sustain your fat loss results.
The Flat Stomach Solution provides you with 12 full weeks of fat loss workouts and flat stomach diet advice which will have you stripping the stomach fat right from the start.
The program starts with Beginner Workouts which then progress onto the Intermediate level, and eventually moving on to the Advanced Workouts.
Professionally designed to help you get the results you want and FAST!
Question: If I use weights won’t I bulk up like a man?
Answer: Not to worry, this would never happen. Women produce between 10 to 30 times less testosterone than a man, so there’s no chance you will ever ‘bulk’ up. You will however define and sculpt your muscles and what woman doesn’t want a toned physique?
With The Flat Stomach Solution you will be using my Metabolic Circuit Training which will help you burn body fat and gain LEAN muscle which will give you the toned flat stomach you crave.
Strength training is an important part of any workout as it provides significant benefits to your physical health.
Also worth mentioning – For every pound of muscle you gain, you burn up to 50 additional calories each day turning your body into fat burning furnace to reveal sexy flat abs!
Increased strength enables you to perform everyday activities with ease. Your joints become stronger and suppler limiting your chance of injury.
You can also alleviate or even eliminate lower back pain!
Strength training will quickly become your new best friend.
Question: I find it difficult to get and stay motivated, how will this help?
Answer: “Variety is the spice of life”. You have to keep variety in your workouts much the same as you have to keep it in your relationship, if you don’t then things soon become expected and stale.
Motivation plays a big part in The Flat Stomach Solution because this is an area most women really struggle with.
Included in the transformation package is a section on Mind and Motivation which gives you step by step tools to help you motivate your way to lasting changes.
You need to change your workout every 4 weeks. This will keep you motivated to take on the new challenges because the results you see each week will be motivation enough!
You NEVER want to stick to the same old routine day in / day out. This makes for a sluggish metabolism, you will hit a plateau pretty quickly and your body will form habits which will stunt your fat loss progression.
With The Flat Stomach Solution, you will change your workouts every 4 weeks and within each level you will mix up the order of the workouts to keep your body on its toes!
Every time you change it up, you will recharge your metabolism to take your fat burning to a whole new level.
Question: How am I going to lose body fat with these exercises when others haven’t worked?
Answer: There is no better full body training method than Metabolic Circuit Training.
The Metabolic Circuit Training programs I have designed are time efficient because they include a combination of resistance and cardio training. When both are performed together they have an amazing effect on the amount of calories you burn.
Metabolic Circuits are THE best way to lose body fat with quick and sustained results.
When you finish each Metabolic Circuit Workout your 'metabolism' will remain elevated for over 24 hours.
So you will quickly understand why this is the most effective way to burn body fat and blows all other training methods out the water.
The Flat Stomach Solution contains fun, varied, safe and professionally designed workouts that have fast and lasting positive effects on your whole body.
Question: I’ve never exercised in my life, how do I know how to start now?
Answer: The Flat Stomach Solution is designed for individuals with different needs, so whether you’re just starting out and need to lose 30 pounds or already an active soul who needs to tone up then this program is for you.
This is the ideal program for someone who has never exercised before as it starts with an in depth section on workouts for beginners. You will learn everything you need to know to get started and we will only ever be an e-mail away if you have any questions throughout the whole program.
The beauty of The Flat Stomach Solution is that you can workout in your own home where you feel comfortable and confident as you start on your journey.
No one wants to be in a busy gym or exercise class where all eyes are on the ‘new girl’. You want to be in a familiar and safe environment that’s not bleeding your bank account dry each month and where no one is around to judge you as you get yourself on the right track to happiness and health.
Question: I’m too busy to workout, how will this fit into my life?
Answer: This was designed specifically with you in mind.
Because you will be doing short bursts of resistance training and cardio training together, your workout will only take 30 minutes to complete. You will only need 90 minutes each week to do The Flat Stomach Solution system.
You can pretty much tailor your training to fit into your own personal life, helping you to get the body you want whilst still having time to commit to yours and your family’s needs.
Question: Can anyone use The Flat Stomach Solution?
Answer: Absolutely YES! You could be 18 or 80 and from any walk of life.
If you want to stop struggling with weight loss, stop emotional eating, start feeling fit & healthy and want to get fat loss results with a proven system then The Flat Stomach Solution is the right choice for you no matter whom YOU are.
***However we do recommend that you consult your GP/Physician or other health care professional before starting this or any other fitness program to determine if it is right for your physical health.
I hope this answers all questions about The Flat Stomach Solution and I look forward to hearing about YOUR flat stomach success story.
Stay fit, keep focused and feel fabulous!
Steph.
So I’m going to share the answers to getting a flat stomach with you too.
Question: What are the main benefits of The Flat Stomach Solution?
Answer: You can expect to…
• Feel full of energy
• See your body fat reduce very fast
• Discover confidence you never knew you had
• Feel healthy and full of vitality
• Reduce or reverse life altering illness & disease
• Stop emotional eating
• Realize you have more physical and emotional strength than you could ever imagine possible
• Become a positive role model for everyone in your life
• Develop a positive attitude
• Feel younger, look younger and reverse the ageing process
Question: How much weight can I lose with The Flat Stomach Solution?
Answer: You can lose at least two pounds of body fat each week by following the transformation program. You will also gain lean muscle which will sustain your fat loss results.
The Flat Stomach Solution provides you with 12 full weeks of fat loss workouts and flat stomach diet advice which will have you stripping the stomach fat right from the start.
The program starts with Beginner Workouts which then progress onto the Intermediate level, and eventually moving on to the Advanced Workouts.
Professionally designed to help you get the results you want and FAST!
Question: If I use weights won’t I bulk up like a man?
Answer: Not to worry, this would never happen. Women produce between 10 to 30 times less testosterone than a man, so there’s no chance you will ever ‘bulk’ up. You will however define and sculpt your muscles and what woman doesn’t want a toned physique?
With The Flat Stomach Solution you will be using my Metabolic Circuit Training which will help you burn body fat and gain LEAN muscle which will give you the toned flat stomach you crave.
Strength training is an important part of any workout as it provides significant benefits to your physical health.
Also worth mentioning – For every pound of muscle you gain, you burn up to 50 additional calories each day turning your body into fat burning furnace to reveal sexy flat abs!
Increased strength enables you to perform everyday activities with ease. Your joints become stronger and suppler limiting your chance of injury.
You can also alleviate or even eliminate lower back pain!
Strength training will quickly become your new best friend.
Question: I find it difficult to get and stay motivated, how will this help?
Answer: “Variety is the spice of life”. You have to keep variety in your workouts much the same as you have to keep it in your relationship, if you don’t then things soon become expected and stale.
Motivation plays a big part in The Flat Stomach Solution because this is an area most women really struggle with.
Included in the transformation package is a section on Mind and Motivation which gives you step by step tools to help you motivate your way to lasting changes.
You need to change your workout every 4 weeks. This will keep you motivated to take on the new challenges because the results you see each week will be motivation enough!
You NEVER want to stick to the same old routine day in / day out. This makes for a sluggish metabolism, you will hit a plateau pretty quickly and your body will form habits which will stunt your fat loss progression.
With The Flat Stomach Solution, you will change your workouts every 4 weeks and within each level you will mix up the order of the workouts to keep your body on its toes!
Every time you change it up, you will recharge your metabolism to take your fat burning to a whole new level.
Question: How am I going to lose body fat with these exercises when others haven’t worked?
Answer: There is no better full body training method than Metabolic Circuit Training.
The Metabolic Circuit Training programs I have designed are time efficient because they include a combination of resistance and cardio training. When both are performed together they have an amazing effect on the amount of calories you burn.
Metabolic Circuits are THE best way to lose body fat with quick and sustained results.
When you finish each Metabolic Circuit Workout your 'metabolism' will remain elevated for over 24 hours.
So you will quickly understand why this is the most effective way to burn body fat and blows all other training methods out the water.
The Flat Stomach Solution contains fun, varied, safe and professionally designed workouts that have fast and lasting positive effects on your whole body.
Question: I’ve never exercised in my life, how do I know how to start now?
Answer: The Flat Stomach Solution is designed for individuals with different needs, so whether you’re just starting out and need to lose 30 pounds or already an active soul who needs to tone up then this program is for you.
This is the ideal program for someone who has never exercised before as it starts with an in depth section on workouts for beginners. You will learn everything you need to know to get started and we will only ever be an e-mail away if you have any questions throughout the whole program.
The beauty of The Flat Stomach Solution is that you can workout in your own home where you feel comfortable and confident as you start on your journey.
No one wants to be in a busy gym or exercise class where all eyes are on the ‘new girl’. You want to be in a familiar and safe environment that’s not bleeding your bank account dry each month and where no one is around to judge you as you get yourself on the right track to happiness and health.
Question: I’m too busy to workout, how will this fit into my life?
Answer: This was designed specifically with you in mind.
Because you will be doing short bursts of resistance training and cardio training together, your workout will only take 30 minutes to complete. You will only need 90 minutes each week to do The Flat Stomach Solution system.
You can pretty much tailor your training to fit into your own personal life, helping you to get the body you want whilst still having time to commit to yours and your family’s needs.
Question: Can anyone use The Flat Stomach Solution?
Answer: Absolutely YES! You could be 18 or 80 and from any walk of life.
If you want to stop struggling with weight loss, stop emotional eating, start feeling fit & healthy and want to get fat loss results with a proven system then The Flat Stomach Solution is the right choice for you no matter whom YOU are.
***However we do recommend that you consult your GP/Physician or other health care professional before starting this or any other fitness program to determine if it is right for your physical health.
I hope this answers all questions about The Flat Stomach Solution and I look forward to hearing about YOUR flat stomach success story.
Stay fit, keep focused and feel fabulous!
Steph.
Tuesday, 11 January 2011
Natalie Portman and The Black Swan
Her preparation for this role began a year before shooting the movie. Her gruelling schedule included a weight loss plan and an extreme fitness plan.
At 5ft 3ins Natalie is a rather petite actress, and for the role as Nina she had to lose 20 Ibs! It is known that Natalie Portman has always led a very healthy lifestyle, keeping active and has been a vegan since 2009.
Natalie’s fitness plan included up to eight hours a day of ballet, cross training and swimming. Extreme to say the least.
Her diet plan was strict and the only thing that got her through her gruelling days was large helpings of self discipline.
Natalie is an actress and to make the part work, she HAD to follow a strict and a somewhat overwhelming diet and exercise regime which would have taken its toll on her physically and emotionally.
After all…a woman cannot live on carrots and almonds alone!
As Natalie said in Vogue’s January 2011 edition:
“I swear, I eat. I ate a bagel an hour ago. I consume my own weight in hummus every day. I cook a lot, and I even do vegan baking. I like pleasure, I like joy. I’d never get to the point where I would starve or injure myself like Nina does.”
Eating a balanced, nourishing diet and following a regular workout routine is vital for every individual’s good health and wellbeing.
With our lives being so hectic these days it can be difficult to achieve your health and fitness goals but with a bit of belief in yourself and the right guidance you too can achieve the body that you have longed for without going to such extreme measures as Natalie has done for her role in "The Black Swan".
Firstly you must start off with taking a long hard look at our lifestyle and what needs to change. Your nutrition is a great way to start; cutting out all processed foods and instead eat foods that are in their natural state. Choose foods that are fresh and wholesome that, if kept over a certain amount of days will eventually go bad because there are no chemicals or pesticides on the foods that make them last for weeks on end.
Keeping active is important too but you don’t have to workout everyday for up to 8 hours.
Do some Metabolic Circuit Training 3 x each week with a couple of Interval training sessions thrown in and you’d not only have fun but also take any excess body fat off pretty quickly.
Exercise should be fun and enjoyable not extreme and painful. That also applies to your nutrition plan.
You should enjoy your foods and also experience other foods on a regular basis that you’ve never tried. Food keeps you alive, get the balance right and it can help you live your life to the fullest.
Never restrict your food intake to the extreme that is a physical recipe for disaster. Focus on a healthy realistic lifestyle that you can follow every day. Food and diet should be really simple (natural, fresh, organic), easy to follow and enjoyable...nothing less, nothing more.
The only thing you should ever do to the extreme is ‘extreme sports’, leave the restrictive diets and the obsessive workout regimes to the actors!
Stay active, eat well and keep it real.
On that note I wish Natalie lots of luck for the coming awards and wish you continued success on your daily journey to a healthier you.
Stay fit, keep focused and feel fabulous!
Steph.
Author, The Flat Stomach Solution
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