Never Give Up

How are your goals that you set at the beginning of the year going so far?

Did you write them down on paper or did you just set them in your mind?

Your goals are there to make improvements to whichever aspect of your life you feel needs enhancing, developing or changing.



You’re human so if you’ve found yourself sliding away from your desired outcome then don’t worry, don’t beat yourself up and don’t give up.

Sit back, reassess and begin again. Do not let the bumps in the road discourage you to the point of giving up!

Working your way through the rough patches will actually make you stronger and help get you back on the right track.

You may want to think about the goals you’ve set yourself, are they realistic?

Are they truly achievable or have you made them so big that you’ve set yourself up for failure? It happens; it’s your subconscious fear holding you back from actually succeeding in moving beyond your comfort zone.

There’s no point in having a list of goals where only half are achievable, don’t set yourself up for failure at such an early stage and certainly don’t give up. Set yourself little goals that are totally achievable, give yourself regular pats on the back and then set yourself slightly more challenging goals, push harder to achieve those and then go for the big ones!

96% of people, who say they want to lose weight in their new year’s resolutions, unfortunately don’t end up achieving their goal.

This is because they haven’t planned exactly how they are going to lose weight, how much they want to lose and by when.

Planning for success is vital, relaying on lady luck rarely gets you anywhere at all.

It’s all about you, your passion, your determination and your desire.

Sometimes it can seem easier for you to give up on your goals rather than realising that they are a work in progress. If you want to change anything in your life it takes time and effort and the true test is, stamina, how much do you want it and how much are you willing to give.

An important thing for you to remember is that life is not measured by how many times you fall down, but by the way you pick yourself back up and carry on.



Every negative experience will help you grow as a person and no negative experience should ever stop you from going out and living your life to the absolute fullest.

Never give up on your goals and dreams, whether they are be big or small, even when life is tough. Life goes too quickly to sit around too long allowing your excuses to hold you back.

2012 is about achieving your dreams, so don’t give up. Go out there and grab the life that you want with both hands and don’t let go!

Achieving Your Goals in 2012

Well we're now almost at the end of January.

Have you written a list of New Year resolutions that you can look back over the year and mark off as you accomplish each one?



I know I have, in fact I have 8 goals that I want to achieve by the end of 2012.

Achieving your goals in 2012 isn't as hard as you may think

For me as I’ve got older, my goals are SMART goals.

What I mean is:

S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely

That’s absolutely no point in writing down that I want to fly to the moon by the end of 2012, because you know what, it isn’t going to happen.

SMART goals are achievable goals that you can set yourself over the whole of 2012.

So, if you want to run a marathon this coming summer than you need to plan each individual step, how often you need to train each week, how you progress to eventually being able to run that marathon, how you need to eat, how often you should eat, what you should eat and how you will need to up your calorie intake to cope with the amount of training that you will be doing.

The same applies if you want to lose 20 pounds, how are you going to get there? Don’t just say that I want to lose 20 pounds this year, set yourself weekly, monthly goals and an exact time frame of when you want to achieve your weight loss by. How many times each week are you going to workout, what program are you going to use, obviously your now shouting The Flat Stomach Solution, in that case you would definitely have hit your weight loss goal within 12 weeks….

Can you see what I’m saying here, planning and setting yourself SMART goals is the way that you are going to achieve your goals.

My suggestion to you now is choose 5-10 New Year’s resolutions that are achievable and start planning how you’re going to achieve them. Take it individual one and write a detailed plan of action.
Using the SMART system to achieve your goals can work in every area of your life.

Don’t wait for life to happen, chase it!

Here's to an amazing new year, may it be filled with happiness, success and love.

The Golden Globe Awards and Charlize Theron

The 69th annual Golden Globes awards are back!

It seems only yesterday that Natalie Portman won a Golden Globe for her role in the Black Swan, which was such an amazing (and slightly disturbing) film.

This year we have another beautiful actress that has been nominated for her role in Young Adults.

I’ve just watched the trailer and it looks so funny, definitely looking forward to it coming over here to the UK and fingers crossed for Charlize when she attends the Golden Globe Awards that she walks away with one. I especially love this actress because she’s a spokesperson for PETA and does so much work for charities around the world.

Charlize Theron has starred in many great films from Monster in 2003 to North Country. Her transformation for Monster was incredible, with this movie she portrayed notorious Florida prostitute/serial killer Aileen Wuornos, executed for seven murders in 2002 , she had to gain a large amount of weight, not because her character was overweight but so it would make her look strong and powerful. Although when you see her on the big screen you would think that her character was tall but amazingly enough she was only 5ft 3 and Charlize is 5ft 10.

I have to admit that one of my favourite adverts at the moment here in the UK is the j'adore advert, take a look below if you haven’t already seen it.



Well, back to the Golden Globe Awards and Charlize’s workouts that keep her looking sexy and hot.

This South African stunner says she enjoys working out and is a trained ballet dancer. Skating, yoga and cycling can also be added to her list of activities that she enjoys.

It’s great to hear that she uses weights to workout. To get the Charlize Theron body you too should be mixing up your workouts, include not only Metabolic Circuit Training and interval training but throw in some yoga, hiking and cycling.

Getting ready for the Golden Globe Awards should definitely include Metabolic Circuit Training as it’s the most amazing complete form of exercising it combines the benefits of resistance training and cardio training in one complete package. Alternating between upper body and lower body exercises challenges your body from all angles.

Studies have shown that after you finish working out your ‘metabolism’ can remain elevated for up to 36 hours. Metabolic Circuit Training is so time efficient that you can complete a total body workout in 30 minutes.

As we can see just by looking at Charlize she has a huge amount of lean muscle that makes her look incredible and that’s what my Metabolic Circuit Training does for you.

Metabolic Circuit training can be used if you are a beginner or an advanced exerciser.

Here’s a taster of my special Golden Globe Awards Metabolic Circuit Training workout that I would have Charlize perform.



Warm up

Jump Rope or Run on the spot for 5 minutes
Bodyweight Squats – 8 reps
Push ups – 6 reps

Metabolic Circuit Training Workout

DB Squat – 15 reps
Decline Push-Ups – 12 reps
DB Stiff Leg Dead lift – 15 reps
Elevated Row – 12 reps
Jump Lunges – 15 reps each leg
Cross Body Mountain Climbers – 30 seconds
Split Squats – 15 reps each leg
Plyometric Push-Ups – 12 reps

Rest for 1 minute and repeat the entire Metabolic Circuit 3 more times

After she had finished this she would know that she’d worked her entire body.

Don’t just leave this workout for Charlize Theron, try it for yourself.

There’s only one thing left to say, good luck to Charlize at the Golden Globe Awards on Sunday.

Losing Body Fat Fast

Losing body fat fast is so important to every woman

Wouldn't you agree?

As women we tend to want it to happen now, rather than wait.

Well one of the best ways to losing body fat fast is....

Interval training and high intensity interval training (HIIT) because these are the best ways to lose body fat fast.

You continue to burn body fat long after you’ve finished your workout. How cool is THAT!

These types of workouts are little gems in the world of fat burning and fitness.

Interval training is short bursts of high intensity work followed by a short rest period; for example 30 seconds of running / walking at a fast pace followed by 1 minute of a slow walk to recover. Complete this 10 x and there you have your cardio workout completed.

High intensity interval training (HIIT) is generally used if you’re a more intermediate to advanced exerciser. For example 30 seconds sprinting uphill as fast as you possibly can followed by a 30 second slow walk recovery. Complete this 15 – 20 x and you’re done.

I have to say though to lose body fat fast you really don’t have to do the usual walking, running, sprinting, cycling or rowing when you want to do interval training.

There are so many other ways that you can utilise these little gems….

Jump Squats
Skipping
Skaters
Jump Squats
Burpees

The timing stays the same, for both the interval training and the HIIT.

The beauty of these alternative exercises are that you can do them absolutely anywhere; in your home, hotel room, garden, park, office, rest room (if you dare)….

All you need is a timer, that’s it.

Its fantastic how you can adapt the majority of workouts to suit you, not everything has to be done by the book.

So, next time you’re thinking how can I lose body fat fast perhaps for an event or because you really want to make some changes to your lifestyle and NOW. Then try one of my alternative interval training or HIIT workouts, and you’ll lose the extra body fat fast!

Sports Women in Afghanistan

As I'm currently packing up my house, ready for my move I decided to take a short weekend break to my parents house in the country.

It was wonderful to spend time with my parents but also with the 4 dogs and cat, and of course taking some much needed timeout!

On Saturday morning Tilly and I were reading together on the bed (Tilly’s the cat by the way, rescued by me a year ago from a life on the streets and then taken to live with my parents). These days Tilly is especially into her health and fitness, after spending the first year of her young life eating scraps or any kind of foods she could get her little paws on.



She now likes to read my fitness magazines (or sit on them!), eats a well-balanced nutritious diet and stays active.

No more scraps for Tilly…

Well done to you Tilly for taking such a keen interest in your nutrition and health :)

The article we were just reading together was about sports women in Afghanistan, infact a women's football team in Afghanistan and how they have to overcome so many obstacles including their own families and friends for their right to do something they love.

It’s hard enough being a woman and wanting to play football in this country, let alone in a place like Afghanistan which is something women in the western world will never have to endure.

Afghan women only began to play sports four years after the fall of the Taliban in 2005.

It was only when the women’s minister for Afghanistan went to Germany and was so amazed by the support for women’s sport that she asked the German government for assistance to help get Afghan’s started on the road to introducing women’s sport into her country.

Unfortunately not all students find it easy to play football in their own school as they are told ‘Sports are for sluts’.

It’s unbelievable what these women have to go through….

Yet they continue...

even though they are threatened with violence if they carry on!

Whilst the Taliban were in power, women were required to wear burkas that covered their faces and bodies. Although the Taliban are no longer in power there are still restrictions on what women can wear and the photos of the players are shown with them still covering their heads with scarves, long sleeved shirts and tracksuit bottoms.



They are always careful to prevent any hair or flesh showing.

The football team recently went to Bangladesh for a football match and there they could push up their sleeves, not caring what they looked like.

One particular quote I loved was from a woman called Sabra….

‘When we went to Bangladesh it was like flying, we were like birds, I was jumping, I was running hard, I was playing. I was not afraid; this was my time to enjoy.

This brought tears to my eyes, as a western woman I couldn’t imagine what they must go through, the restraints that are put on their lives.

I do believe we have to sit back every so often and realise what we have and how lucky we are to have the lives that we want.

The only restraints we face are the ones we place on ourselves.

The majority of us aren’t threatened with violence and verbally abused if we want to go for a run or play a game of baseball with our friends.

We are allowed to get on with our lives and generally live them as we see fit.

These women are women to be admired; they continue to fight for what they believe in and follow their passion every day of their lives.

Which to me is incredible…

**As I mentioned I will be moving house soon, so look out for a guest post from Tilly at the end of August.

Quinoa Salad Recipe

This is one of my favourite lunches that is not only tasty but so easy to make.

What makes it even better, it's a wonderful fat burning lunch

You'll love it!

Quinoa Salad Recipe

Serves 1 - Calories 385; Saturated Fat 0.6g; Carbohydrates 73.9; Protein 13.7 per serving

Ingredients:

½ Cup quinoa
½ Cup red bell pepper
½ Cup diced cucumber
1/3 Cup diced scallions
¼ Cup chopped bell pepper
½ Cup chopped tomato
½ Cup fresh arugula
1 tbsp. Fresh lime juice
Sprinkle of ground black pepper

Instructions:

Cook quinoa (as instructed) allow to go cold
(If you can get your hands on pre-cooked quinoa without any additives or preservatives then go for it)
Place all other ingredients into a bowl
Pour on fresh squeezed lime juice
Add quinoa, black pepper and stir

This quinoa salad recipe is awesome for on the go, I take it with me all the time when I'm dashing here there and everywhere!


If you make a batch it will keep in the fridge for 2/3 days, ideally you want to eat it withing 24 hours so you get all the nutrients at their best.

5 Minute Abs Workout for Women

Its been a long time coming but it's finally bikini time.

Are you ready?

Or do you need a little help?

Well either way I have a fantastic 5 minute abs workout especially for you.

It’s important to remember that it’s not just an abs workouts that will help you get lean and toned abs!

Strong healthy toned abs are not built by doing hundreds of crunches and you certainly can’t burn stomach fat by doing them!

As you (hopefully) already know, you can’t spot reduce…

It’s important to focus on your diet too, as nutrition is 80% of the battle. That coupled with my metabolic circuit training 3 x each week and some interval training (HIIT) will have you shredding the belly fat in no time.

I always add 3 specific ab workouts after my metabolic circuit training each week and let me tell you they certainly don’t take hours and hours, in fact it’s just a 5 minute abs workout MAX.

As you begin to lose your stomach fat, you want to tone and shape the muscles underneath the body fat.

I will say it one more time, these exercises WILL NOT burn stomach fat!

With this special ab workout that I’ve put together especially for you, you will be targeting your rectus abdominals, transverse abdominals and your oblique muscles.

You be hitting them from all angles which is exactly what’s needed for you to get a sexy flat stomach.

The only equipment you will need is a Swiss ball

Beginner Ab Workout

After you have completed the workout rest for 1 minute & repeat

Swiss Ball Crunches – 12 reps
Swiss Ball Oblique Crunches – 12 reps (each side)
Kneeling Swiss Ball Rollout – 12 reps
Plank – 30 seconds

Advanced Ab Workout

After you have completed the workout rest for 1 minute & repeat 2 more times

Reverse Crunch – 12 reps
Cross Body Mountain Climbers – 12 reps (each side)
Plank with Leg Lift – 12 reps (each leg)
Kneeling Swiss Ball Rollout – 12 reps
Side Plank – hold for 30 seconds

There is no doubt you’ll feel and see the effects of this quick abs workout in no time.

PS > for a whole set of ab sculpting workouts, try my Advanced Abs Workout Book available online now from the Steph Rice Fitness Store

Put Your Fitness First

How many times have you said to yourself, today is the day that I’m going to put my fitness first, come what may…

Then without warning, something more important comes up!

* Your work meeting has been re-arranged
* Your partner wants you to spend more time with them
* Your kids need cookies to be made
* Your dog needs to go to the vet

So many important tasks to fit into your already busy life

So what gives?

Well, I bet you would say 'my workout' because it can be done another time.



That is definitely the wrong answer; you should always put your fitness first.

I’m not saying that the other tasks are less important but your health & fitness should always take priority.

'Why?' I here you ask…..

Because without your health and keeping your body fit and strong, all of the other day to day tasks will be so much harder to manage and cope with.

This is what you achieve when you put your fitness first:

1. You lose weight
2. You strengthen & tone your body
3. Improves your stamina
4. Helps prevent diseases
5. Improves the quality of your life

Those are just a few benefits; the list is endless.

Just as you put important tasks into your diary on a daily / weekly basis, that’s exactly what you should do with your workouts. If they have to be re-arranged then that’s fine but just make sure you fit them into another time during that day.

Don’t cancel completely!

You must take charge when it comes to your health, it’s an absolute necessity.

Putting your fitness first will make you an even better woman, partner, mother, business woman than you already are.

But be warned!

Putting your fitness first may have these side effects:

1. Improved confidence
2. Constant boundless energy
3. Improved physical strength
4. Heightened alertness
5. Everyday tasks become easier
6. Feelings of wellbeing
7. Patience to deal with stressors
8. Weight loss and firm physique

Who’d want all those right?!

You! OK then! So say it with me!

“I will always put my fitness first because I value my health”

How to Get Toned Arms for the Summer

The summer is here....

Yay

That means being proud to show off your arms and not hiding them under long sleeved tops.

If you have a special occasion coming up this year or you just want to know how to get toned arms for the summer, then I have two fantastic exercises for you.

They will tone and sculpt your whole arms but especially the upper back of your arms leaving them firm and jiggle free.

How to get toned arms for the summer!

Sound good…

Then let’s get started with the first exercise…

The Tricep Kickback

All you need is a set of dumbbells and you’re ready to go.

This exercise is awesome whether you’re a beginner or an advanced exerciser.

Include this in your weekly workouts, 3 x each week.

Perform 12 reps for each arm x 3 sets.

Tricep Kickback Description

> Stand with your feet hip width apart
> Hold a dumbbell in each hand
> Bend forward at the hips
> Tuck your elbows into your side
> Keeping your upper arms still, straighten
both arms behind you until the top part
of the dumbbell is pointing towards the floor
> Squeeze triceps
> Your palms must be facing in towards your body
> Slowly return to the start, repeat

The next arm toning exercise I have for you is…

Close-grip push ups

If you are a beginner then please only do the above exercise, but if you’re an immediate or advanced exerciser then this one is for you.

As you progress as a beginner then you will certainly want to include this in your workouts later down the line.

Close-Grip Push up Description

> Start in a push up position
> Keep hands under your shoulders
> Keep your abs tight as if someone was pulling
your belly button through to your spine
> Feet should be directly behind you so you
are in a straight line from your toes to shoulders
> Keep your elbows tucked into your sides
> Lower yourself down
> Press-up to the beginning and repeat

Include this in your weekly workouts, 3 x each week.

Perform 12 reps x 3 sets.

If you want to get toned arms for the summer, then incorporate these moves with my HIIT workouts 3 to 5 x each week and you’ll be jiggle free in no time.

Workout Like a Wimbledon Tennis Star

Wimbledon 2011 is in full swing and I am loving watching the tournament.

Wimbledon is the oldest tennis tournament in the world, and it just so happens to be 125 years old this year. It is also considered to be the most prestigious.

There are some outstanding women tennis players out there and two of my favourites are definitely Serena Williams and Maria Sharapova.

Maria won Wimbledon way back in 2004 at the tender age of just 17; amazing!

Serena Williams is quite a remarkable woman too. After winning Wimbledon in 2010 she was out celebrating and some how cut both feet on broken glass, she lost so much blood that she passed out and realized later that she’d sliced through a ligament and one of her toes was hanging off. Serena then spent 5 months with one foot in a plaster cast Ouch….!

In March of this year blood clots were diagnosed blocking the main arteries to her lungs. Thank goodness they caught it early enough.

This amazing woman is now back and incredibly, ready to defend her title.





How do these inspirational women get physically fit enough after being out of action for so long?

Tennis fitness requires co-ordination, flexibility, endurance and strength. Metabolic circuit training (MCT) is an excellent way to achieve all of these.

Workout Like a Wimbledon Tennis Star

For this MCT workout you’ll need a Swiss Ball and a set of dumbbells.

Circuit 1
Swiss ball push-ups – 12 reps
Jump squats – 15 reps
Swiss ball dumbbell pullovers – 12 reps
Jump Lunges – 12 reps

Circuit 2
Tricep extension – 12 reps
Dumbbell squat with military press – 15 reps
Walking lunges – 12 reps each leg
One-arm shoulder press – 12 reps

Complete circuit 1, 4 x before moving onto circuit 2. The only rest you should be taking is in between circuit 1 & 2 and that should be for 2 minutes.

I challange you to do the Wimbledon Workout 4 x a week for the next 4 weeks to really see some amazing changes in your physique. Share your results on the Facebook page > www.Facebook.com/TheFlatStomachSolution

This workout is best suited if you're an intermediate or advanced exerciser! For workouts better suited to the begginer, please visit: www.stephricefitness.com

Here's hoping that Kim Clijsters also has a speedy recovery.

Good luck to all the ladies in the tournament, my money is definitely on Serena.

You go girl….

Try This Fantastic Flat Stomach Exercise

Try this flat stomach exercise without even having to step a foot out the front door. All you need is a Swiss ball!

Here's how to perform the Swiss Ball Jacknife:

Get into a push up position

Place your shins on top of your Swiss ball

Keep your abs tight

Tuck your knees into your body rolling the ball towards your hands

Your back will naturally go into a hunch position

Hold for a count of 2 and return to the start

Repeat for 12 reps


While performing this flat stomach exercise, keep your abs pulled in tight to ensure you're getting the full effects and using correct form!

Incorporate Swiss ball Jacknifes into your metabolic circuits and you'll stay strong, lean and healthy.

Weight Loss Secrets for Women

Get Motivated Today

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

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

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.

Natalie Portman and The Black Swan

This year the 68th Annual Golden Globe Awards will be extremely exciting as one of my favourite actresses; Natalie Portman has been nominated for Best Actress for her role as Nina in "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

Give the Gift of Health This Christmans

The gift of good health is probably the best gift you can give someone besides love.

Here's some Christmas gifts I recommend for family and friends or even yourself!

1. The Flat Stomach Solution Recipe Book

Take control of your diet with the Recipe Book and enjoy recipes that are suitable for all types of diet, there’s something for everyone in here!



Every aspect of your new lifestyle nutrition plan is taken care of with drinks, snacks, breakfast, lunch, dinner and a whole host of tips and advice that you don’t get from any other recipe book.

The book is also packed with tips on how to stock your kitchen, delicious recipes that guarantee your diet will be packed full of foods that nourish your body!

If you have barely cooked a thing in your life so far then this book will really help you to discover your kitchen and what it’s meant to be used for! If you are used to cooking but generally heavy fat laden foods then this book will be your nutritional saviour and show you the wonderful foods that can still satisfy but truly help you get the weight loss results you want to see.

Get your copy of The Flat Stomach Solution recipe book for just $20
**This offer is only available until December 24th 2010!



Click here now to order your copy of The Flat Stomach Solution Recipe Book



2. An iTunes gift card – great for adding new workout music to an iPod.


3. Amazon Kindle - The perfect partner to your e-book collection and ideal for storing and using your copy of The Flat Stomach Solution Recipe Book.


4. Health shop voucher – fantastic for buying items such as raw almonds, almond milk, green tea, the list is endless. No excuses for eating rubbish foods going into 2011.


5. Massage or a facial – what better way to spoil yourself or a loved one, indulging in one of these little beauties after a hard workout is wonderful.


6. A Blender - I know this is not the most inspiring gift to buy someone but it is an awesome thing to have in the house. I use mine virtually every day, I whip up Smoothie’s and soups in no time at all and if you're looking to lead a healthy lifestyle then this is one tool no one do without!

There you have it, a list of presents that guarantee to get smiles on the big festive day….


Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

How to Avoid Energy Dips

As the winter comes, you may start to crave more comfort foods and your hope of achieving a flat stomach by the end of the year could fall by the way side!

You may find that your energy levels tend to dip around 3-4pm each day and all you want to do is dive head first into the nearest box of donuts.

Well help is at hand, I’ve put together my 6 top tips to stop you hitting the floor by mid-afternoon and to keep those extra pounds at bay.

Keeping you on the straight road to a flat stomach.



1. Eat Breakfast
Breakfast is breaking the fast after a number of hours of not eating; your body is craving nutrients to get it going. A good breakfast is vital in the morning and will set you up until your next meal. Slow releasing carbs are perfect, so go for oatmeal with some eggs on the side or perhaps throw some mixed berries onto your oatmeal. An Omelet with some spinach and peppers is also a great breakfast.

2. Caffeine
Limit the amount of coffee or tea that you consume each day to 1 cup of either coffee or tea. Caffeine is a stimulant and once you’ve had the high then the inevitable low will come, making you feel more tired than when you first started. Avoid drinking caffeine after lunch time as you certainly don’t want it to interfere with your sleep at the end of the day.

3. Snacking
Once you’ve had your breakfast in the morning you want to make sure that you keep your energy levels up by eating every 3 hours. So what you’re looking for is 5 small meals each day. Your mid-morning snack or your mid-afternoon snack should include a piece of fruit with some almonds or a few sticks or celery with some natural peanut butter.

4. Water
Always keep a bottle of water with you at all times, you’re looking to aim for at least 2 litres every day and remember this needs to increase the more active you become. Sometimes when you are feeling hungry you need to think when your last meal was, if it’s less than 3 hours then drink some water. Feeling hungry can sometimes mean that you haven’t drunk enough.

5. Food on the go
Keeping readily available snacks with you at all times is vital when you’re aiming for a flat stomach. Having your own foods means that you don’t need to even consider eating junk foods as you have your own healthy foods at hand.

6. The correct mix of foods
When you are eating healthy carbohydrates, fruit, vegetables, brown rice, brown pasta, always have a protein source to eat along side them. When you eat carbs on their own your blood sugar levels tend to spike but when you combine them with proteins your blood sugar levels will be kept at a consistent level, they basically balance each other out. Keeping your energy levels up for far longer.

There you go my top tips that will stop you from reaching for the junk foods mid-afternoon and by doing this you will achieve a beautiful flat stomach quicker than you think.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Emotional Eating & The Flat Stomach Solution

Is emotional eating stopping you from fitting into your skinny jeans and wearing your clothes with confidence?

I have a friend who is in the process of going through a divorce and she confessed to me that she’s been using food to help her cope with all the stress.

Emotional eating is a stressful fat builder that can lead to not only weight gain but also confidence loss.

I’ve helped my friend stop her stomach from bulging out over her bottoms in a short amount of time and right now she’s where she needs to be, healthy, gaining confidence by the day, feeling and looking hot…hot…HOT!

The major challenges in life can often make you turn to food and until you gain control of what goes on in your head, it will always be difficult to gain control of what goes into your mouth.

Sue was able to take control and turn a negative into a positive with support from me as a friend and as a personal trainer but also with a heavy measure of self-worth and a desire to be the woman she had left behind when she got married.

My friends passion for change and a new beginning pushed her to contact me and I happily obliged by giving her my complete transformation package The Flat Stomach Solution.

She got copies of "The Flat Stomach Solution" (85 pages of expert advice), "The Flat Stomach Solution Recipe Book" (49 pages of mouth-watering recipes) and the bonus books The Fastest Fat Burning Solution Known to Women, Advanced Abs Workout and The 10 Minute Bodyweight Workout.

Within just 8 weeks Sue had beaten her emotional eating blues and had turned her bulging belly into a svelte sexy stomach.

If you check out my own personal journey you’ll see that I was once just like my friend, although divorce wasn’t my emotional eating trigger, mine was just every day stressors like a bad day at work or an argument with a loved one.

But Sue and myself are both living proof that with a little desire, a bit of work and a lot of fun, you can actually make the changes you want and discover a different side of life you didn’t even realize was there for you!

You can never afford to stop taking care of yourself. “It’s not selfish, it’s sensible”!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution