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.

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.

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

The Flat Stomach Solution Eating Plan Principles

Let me ask you a question…

Do you also think there’s more and more confusing and contradictory information out there on how to lose weight?

I was in my local book store recently and I must have seen at least 200 books, each of them offering a different diet solution! There was low fat, high carbs, no carbs and then the usual suspects the cabbage soup diet, the grapefruit diet, and the fruit only diet to the breakfast cereal diet, the list went on and on.

Maybe you are one of those women who have tried countless diets over the years? Perhaps the diet worked over the period that you were actually on it but when you started to reintroduce foods that you previously eliminated the weight started to creep back on, plus quite a few extra pounds and you were back to square one! Am I right?

Diets are tricky things, promising us one thing and before you know it giving us a hell of a lot more than we expected.

If diets worked, wouldn’t we all be following the same one and seeing amazing results that we would never need to follow any other for the rest of our lives?

We must remember that we are human and can’t possibly go through each and every day depriving ourselves, not only the occasional treat but the correct amount of calories we need to survive on each day.

I’ve had many women come to me over the years and say that they have been on a diet for most of their adult life, which is incredibly disheartening. Life is for living and enjoying, not for following a strict diet plan 24/7! Unfortunately with all these women their metabolisms have taken a severe battering because of the constant ‘yo yo’ dieting that they have put their bodies through over the years. Each time that they have gone onto a new diet their metabolisms slow down, which as we know the body then starts to store more fat which for any woman trying to lose weight, this process is a viscous cycle!

I’m going to confess now; I’ve come up with the most amazing diet plan that actually works! It’s called ‘The Healthy Eating Plan’. It nourishes your body each day with wholesome nutritious foods.

It doesn’t contain anything that is processed, so nothing that comes in a box or a packet and when you look at the ingredients you can actually pronounce them because nothing is man made.

The healthy eating plan contains all varieties of fresh fruit and vegetables. 100% whole grains, brown rice, brown pasta, millet, quiona. Lean red meats, chicken and fresh fish. Also raw nuts, seeds, pulses and legumes. Whenever possible go with organic produce.

You must eat five times a day, breakfast, snack, lunch, snack and dinner.

The great thing about this diet plan is it’s so easy to follow and you definitely don’t deprive yourself, in fact I insist that you have a treat meal once a week.

I guarantee that you will have more energy, your skin and hair will look glowing and most importantly you will feel amazing!

This is how I eat, why don’t you give it a try and see some real results!

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.

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

The Flat Stomach Solution Do Anywhere Workout

This week I wanted to share with you my complete workout that I do when I'm away.

I like to call it ‘The do anywhere workout’...

This was done in my friend’s garden using only my own bodyweight and it's an excellent complete body workout that helps you get flat abs too!

So next time you are away from home for business or for pleasure, make sure you stay on track and give this workout a shot.

Firstly I did a 5 minute warm up of jogging on the spot followed by a few press ups.

Fast Squats x 40
Decline Press ups x 20
Squat Thrusts x 25
Push Ups x 20
Squat Jumps x 25
Close Grip Press Ups x 20
Jump Lunges x 15 each leg
Plank – hold for 1 minute

I then rested for 30 seconds and repeated the workout for a total of 3 sets.

After I had finished, I made sure that I stretched thoroughly!

So, next time you go away take this workout with you, I guarantee your body will feel fitter and leaner by the end.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution