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.

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”

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.

Take Out Toxins and Boost Your Metabolism

Discover how to take out the toxins and boost your metabolism.

There are so many metabolism wrecking toxins out there these days, which can be found in processed foods, pesticides on our foods, sodas, alcohol to our everyday cleaning products and face and body creams.

They are everywhere….

These nasty little things are purposely destroying your chances of achieving a healthy lean body…..

They completely mess with your hormones by harming your endocrine system.
The endocrine system is one of your body’s communication systems, it uses hormones to tell the body what to do and it’s closely linked to your nervous system.

They can cause diabetes, obesity, hypothyroidism and so many more problems.

Start removing these toxins from your life today…..

Firstly, cut out any processed foods completely. Look at the ingredients on the foods you’re eating, what do they contain? Look for hydrogenated fats, high fructose corn syrup basically ingredients you cannot pronounce. Any processed foods that you put in the microwave or that comes in a packet or a box, stop eating them because they are nothing more than rubbish which you are putting into your body on a daily basis.

Instead eat fresh whole foods that are natural and will nourish your body. Try and opt for organic foods as much as you can, especially when it comes to your fruit and vegetables.

As for the cleaning products that you use for your home, replace them with natural cleaning products that don’t contain toxins. There’s definitely a good range to choose from these days or you can even prepare them yourself at half the cost.

The same goes for your beauty products, go for the natural products every time. Your skin is the largest organ on your body, let it breath and keep it looking young and pure by treating it to the best toxin buster out there, water! Water in, toxins out, simple.

Cut the toxins out of your life and I guarantee you will start to feel the benefits.


Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Nutrition & Fitness in the Forest

I’ve just returned after spending a week relaxing (mostly) at a forest retreat in the beautiful Suffolk countryside…

Good nutrition and fitness was never far from my mind.

I must tell you that I had a fantastic time mountain biking, I was acutally on the course that will be used for the 2012 Olympics right here in sunny England! I also enjoyed trail running and of course facials and massages were definitely two of my other priorities.

One morning (only one!) my party woke up at 4.30am so that we could go on a nature walk and watch the sun rise. We saw dear, rabbits, badgers, birds and even a wild cat! It was amazing.


My time out got me to thinking about how important it is to ensure you kick back on vacation & travelling whilst at the same time as continuing to take care of your nutrition, fitness and health.

When it came to my nutrition I made sure that I made healthy choices but at the same time a girls got to treat herself once in a while but especially whilst on vacation…

It’s very important that when you are away from home whether that be a short stay overnight or longer, you always forward plan when it comes to your meals and fitness. One of the important rules I follow is to always carry my snacks with me (for example an apple and a handful of almonds). By doing this I ensure that I keep my blood sugar level stable throughout the day and that stops me from reaching for any sugary snacks! As for the fitness side I always make sure I have my iPod and a body weight workout at the ready to perform anywhere/anytime. If there’s a gym to hand then that’s great and I know I can get a workout in by figuring out my surroundings and adapting it to them.

You must treat yourself every so often, it’s all about balance and if you use my simple and easy tricks, a little of what you fancy will do you no harm.

• When ordering a desert share half with someone at your table
Ask your waiter to divide it before they bring it to the table & work it into your calorie allowance for the day. That way you won’t be kicking yourself at the end of the week because you’ve eaten far too much.
• Work it in / Work it off
As it states, if you eat a treat then work it in to your calories and then the next day work it off in your workout. No harm/no foul (as long as it’s a treat and NOT junk!).
• Half is better than whole
When you really fancy something calorific then share half and get a side of vegetables or no dressing salad to go along side.
• Be prepared!!
As with anything in life, if you don’t plan then usually it won’t work.
This goes for your food and fitness, you have to plan the details before you go on your trip or vacation and if you don’t, then chances are you’d be late for your plane or not get the hire car in time etc! Same goes for your healthy lifestyle: Make an adaptable plan and you will ensure you don’t have to spend the next days/weeks/months working the extra fat/calories/wobble off!!
• Adapt
As you see from my forest vacation I adapted to my surroundings and used it to my fitness advantage. This goes for any different environment you encounter, outdoor, indoor, forest, city, hotel room or stairwell you can literally work out ANYWHERE/ANYTIME! So give it some thought next time you’re off to somewhere else and make sure you keep active at all times.

Remember you are on vacation, so NEVER deny yourself anything because I can promise you, from my own experiences, you’ll only end up wanting it more and that’s when the problems start.


Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your FREE Copy TODAY!

My 5 Great Tasting Nutritious Smoothies

Since we were talking about super foods a couple of days ago, it got me thinking about my favourite smoothies and I thought I’d share them with you. They are perfect for breakfast, morning or an afternoon snack and the great thing is they only take a couple of minutes to make.

So, here we go.

These 2 are great for after a workout:

Banana Protein Smoothie
I banana
1 tbsp protein powder (or recommended amount)
½ cup non fat natural organic yoghurt
1 cup non fat organic milk

Power Protein Smoothie
1 banana
1 egg white
1 cup non fat organic milk
1 tsp non fat natural organic yogurt
1 tsp organic peanut butter
1 tsp honey
Sprinkle of cinnamon

I love this one as part of my breakfast:

Steph’s Famous Breakfast Smoothie
½ cup of blueberries
1 cup strawberries
2 apples juiced or 1 cup of pure organic apple juice
1 tbsp flaxseed oil
1 tsp spirulina

This is a great one if you are feeling slightly under the weather:

Pick Me Up Smoothie
1 cup non fat organic milk
½ cup non fat organic yoghurt
½ banana
½ small avocado
4 brazil nuts
2 tsp honey

Lovely for a hot summer’s day, cool and refreshing:

Green Tea Smoothie1 cup green tea (cold)
½ cup ice cubes
½ cup strawberries
1 tbsp honey

For each smoothie throw all of the ingredients into a blender until you have a nice smooth texture and serve immediately. I like a chilled glass, especially for the Green Tea Smoothie.

Let me know some of your favourite smoothie recipes, I’d love to try them!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

5 Super foods to add to your diet

I was tucking into my evening meal yesterday of organic salmon with stir fry vegetables, when my thoughts turned to you! I wanted to share my 5 favourite super foods with you.

One question before we get started is, are you feeding your body with the correct fuel to make sure that it’s running well?

Over the last few years we have been told about various super foods that can have a dramatically positive affect on our bodies, containing high concentrations of nutrients and have been proven to help prevent cardiovascular disease, type II diabetes, high blood pressure and even reverse the signs of aging.

Forget boring broccoli, these are far more interesting and the great thing is you can buy them all from your local supermarket.

1. Salmon
Salmon is one of the tastiest, richest sources of omega 3 fatty acids; these are essential fatty acids which are important for your overall health. Helping to ward off diabetes, high blood pressure and heart disease. Unlike omega 6 which is found naturally in our bodies, omega 3 is only found in certain foods and salmon is a perfect example. Eat two to three times per week.

2. Blueberries
Blueberries are high in antioxidants and phytoflavinoids; they are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Aim for 1 cup a day.

3. Walnuts
Walnuts are one of the best sources of plant protein. They are rich in B vitamins, magnesium, fiber and antioxidants. Compared to other nuts walnuts have higher amounts of omega 3 fatty acids. So get cracking today (couldn’t help myself), eat around 8 halves a day.

4. Pomegranates
Pomegranates have become one of the most talked about super foods over the past couple of years. Both the fruit and the juice are full of antioxidants, helping to lower blood pressure and reduce cholesterol.


5. Dark Chocolate
Yes, you read it right chocolate but always go for the dark variety with at least 70% cocoa content, which contains less sugar and less fat. It is packed full of antioxidants and can even help lower blood pressure. Aim for no more than 100 calories per day.

There you have it 5 of my favourite delicious super foods. I hope you enjoy them as much as I do.

Please let me know what super foods you enjoy and I can start adding them to my diet.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Michelle Obama shows us the way to a fit, healthy body!

Yesterday morning whilst replying to emails and sipping a cup of green tea, I heard the words Michelle Obama and cellulite cream coming from the TV. I stopped typing and thought to myself; those words definitely don’t belong together! With that, I wandered into the other room and sat down to watch the news programme.

As Michelle was recently in the UK supporting her Husband we are constantly hearing about them either in the newspapers or on the TV. What I found strange was the presenter of the TV show was talking about cellulite cream and Michelle Obama in the same breath! Obviously that caught my attention.

Her workout routine was briefly mentioned and I must say the workout sounded very impressive. But instead of telling everyone how they could achieve the same results, they began to tell us how you can get Michelle’s beautifully toned arms through rubbing a cellulite cream in twice a day! I’ve got to say this cream wasn’t at an affordable price, certainly in this financial climate.

I couldn’t believe what I was hearing, how on earth can a cream replace good old fashioned exercise?

Unfortunately today we have become a nation of quick fixes and the big organisations are taking full advantage of this, selling these products to people who have perhaps failed at an exercise programme and diet promising great things but bringing nothing. For some people they may feel this is their only hope.

I’ve been involved in the fitness industry for many years and in my opinion, to reduce the features of cellulite dramatically you need two things, a proven exercise workout and a nutrition plan that is specifically geared towards fat loss and toning. At the end of the day, cellulite is just plain old FAT which has a dimply, cottage-cheese and orange peel like appearance that has become the bane of many women’s lives since the dawn of time.

So, instead of listening to what a TV presenter is telling us to do about this problem, take a leaf out of the First Lady’s book and exercise 3 times a week and eat a healthy, nutritious diet.

After all, doesn’t every woman want a beautifully toned body where she too can be confident enough to show her arms?

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/