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.

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

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.

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.

6 Tips to Keep You on Your Weight Loss Plan

How are you doing on your personal goals so far this year? We all struggle to stay on track sometimes; even I have to adjust my steps on the path towards my goals regardless of how ‘together’ I think I am!

Yesterday I made myself a large cup of green tea and sat down in my sunny courtyard to go through my goals for 2010.

I asked myself how far I had come, if I was on the right track and what changes I needed to make.

Mostly I was on track but there were a couple of areas that I needed to adjust...

Those two areas are, ensuring I make time for me and losing some extra body fat. I find it hard to make time for myself as I’m so passionate about what I do it’s hard to focus the same attention on me.

I'm almost there losing some extra body fat but focusing more time on me would definitely help!

Because I took time to revisit my goals I was able to see the changes that needed to be made and because I want to continually move forward and improve myself I wrote down my goals to commit to that change.

So, more importantly how are you doing with your goals?

Are you on track?

If you're like me and you're finding yourself slightly off track, then it's time for you to sit down with your list of goals and a pad and pen.

Read through each of your goals and beside them write down what steps you have taken towards them...

Have you lost the 6, 12, 25 pounds you hoped to when you started at the beginning of 2010.

Can you fit into your little black dress, ready for the party season that's fast approaching?

Are you eating healthier, have you stopped eating processed foods and now only treating yourself once a week.

Have you picked up that extra workout session or started to get up earlier like you promised yourself?

If you are on track with your goals then that is fantastic news.

You're definitely an inspiration...

But if you're like me and perhaps come off track; then it’s time to adjust your goals and stir yourself back to making real, lasting changes on your journey towards success.

The great news is you have over 16 weeks left in 2010 to nail them.

Write down your reasons for not getting started on a goal or not following it through to the end target.

Have you given yourself unrealistic goals, if so then rewrite them so you will be able to achieve them in the next few weeks and if that goal needs to continue into 2011 then so be it.

Success is born out of habit, so although the changes may seem like a chore, it will be worth the effort in the end and the more you attack it the more it will become part of your routine just like brushing your teeth.

It's important to remember not to start thinking or talking to yourself in a negative way if you're not on track right now; we all have to adjust our goals along the way until we reach the outcome of our desire...

Good luck and let me know if I can help in anyway.

I'm always here ready to motivate, support and stir you back on course towards your goals.

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/

A Day in the Life of My Diet

I’ve received a number of questions over the past few weeks regarding diets, how often should you eat, how much, and what are the best foods for fat loss?

Maybe you’re one of the people who was kind enough to email me?... If so, this is for you.

I thought the best way to approach this is to give you an example of what I would eat over one day.

Breakfast
Oatmeal – ½ cup
Fat free milk – ½ cup
(cooked)
1 tsp acacia honey
Blueberries – ½ cup

1 Whole egg
2 Egg whites
(scrambled)

Snack 1
4 Celery sticks (with)
2 tsp organic natural peanut butter

Lunch
Free range organic chicken breast
(portion size equal to my palm)
Baby spinach (1 cup)
Plum tomato’s (½ cup)
½ Avocado

Homemade dressing for salad
½ squeezed lemon
½ tsp extra virgin olive oil
Sprinkle of ground black pepper
½ tsp Dijon mustard
Mix together & drizzle over the salad

Snack 2
1 organic apple
12 raw almonds

Dinner
Organic salmon – bake in oven
(portion size equal to my palm)
½ Roasted pepper
½ Roasted courgette (zucchini)
Sprinkle of roasted red onion & garlic
Steamed broccoli

Drinks (throughout the day)
4 cups green tea
3L water

Eating this way keeps my blood sugar stable throughout the day and controls any bad cravings. It also keeps my metabolism working at top speed, which as we all know is the key to fat burning!...

As you already know I always opt for natural wholesome foods and whenever I can, I go for organic.

I hope this has answered your questions and remember,

Motivation, the Key Weight Loss Ingredient

It’s Sunday morning and I’ve just got back from my morning workout.... It was a good workout and I feel so much better for doing it but do you think I really wanted to get out of my nice cosy bed early on a Sunday morning when the majority of people are enjoying a well earned lie in?.... I DON’T THINK SO!!

I must have hit the snooze button at least 4 times. Finally I managed to drag myself out of bed and I’ll tell you why.

Because I kept telling myself how good I would feel after I had finished and that perhaps I would only workout for 15 minutes instead of the full 30 minutes and you know what, once the 15 minutes was up I felt energized and I didn’t even think twice about continuing for the extra 15 minutes.

Maybe you’re the same as me and find it extremely difficult to motivate yourself on occasions?

Allow me to pass on 3 great motivators that work for me and my clients.

1.Let me ask you, what are the main reasons you workout? Maybe it’s for weight loss; to stay fit, train for an upcoming event, or even all three! Write your reasons down and tape them to the fridge or where you can see them. Then write down next to your reasons how your workouts make you feel, do they make you feel energised, happy, strong, confident? You get the idea.

2.Next, start to write down your daily goals on a separate piece of paper. So maybe on Monday you want to get up at 6am and workout for 30 minutes and on Tuesday you want to do a 20 minute interval training session and so on. At the bottom of the paper I want you to write down a special treat that you can reward yourself with only if you have achieved your weekly goals. Perhaps a back massage or a manicure. Tape this piece of paper next to the reasons.

3.Lastly but by no means least...move! All it takes is for us to take one step forward (out of bed) to get the motivation & momentum to continue taking steps towards our own personal goals.

Now whenever you are lacking motivation or you think ‘I can’t be bothered’, I want you to look at the pieces of paper and I guarantee they will give you a good kick up the butt. This is something we all need once in a while!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Workout Like Cameron Diaz

Is it me or is everywhere we look at the moment filled with photos of the lovely Cameron Diaz? In fact every time we see Cameron Diaz whether it’s in her new film My Sister’s Keeper or in a photo of her walking along the beach in Hawaii she looks lean and sexy. Her athletic body definitely stands out from the crowd making most women despair as the holiday season is here already and the thought of removing clothes to reveal a not so perfect body sends them into a panic, secretly wishing that they hadn’t missed so many workout sessions and had eaten a lot healthier, sooner!

As a fat loss coach to so many women I say it’s never too late to burn some extra fat and have you looking smoking hot so you too can be proud to walk along the beach on your vacation!

Here’s a special workout that I put together for you so you can workout the way Cameron does!

This workout should be done 4 times per week. Complete entire circuit and repeat.

Squats with Dumbbells x 12 reps
Decline Push Ups (feet on a Swiss Ball) x 10 reps
Jump Squats x 30 seconds

Walking Lunges with Dumbbells x 12 reps each leg
Alternating Dumbbell Chest Press on Swiss ball x 10 reps each arm
Jump Rope x 30 seconds

Reverse Lunges x 12 reps each leg
Pull-Ups x 10 reps
Jump Squats x 30 seconds

Dumbbell Stiff Leg Dead lifts x 12 reps
Close Grip Push Ups x 10 reps
Jump Rope x 30 seconds
Rest x 30 seconds

I would then include 15 minutes of High Intensity Interval Training 3 times per week done after 3 of the above workouts, which would consist of:

Hill or flat Sprinting – 30 seconds
Slow walk down the hill or back to start – 60 seconds
Repeat this 10 times

On the other 3 days I would include 30 to 60 minutes of hiking (power walking/jogging), swimming or even cycling. Whatever exercise you enjoy that will keep you active.

With any workout plan your nutrition is just as important. Include 5 small meals each day. Breakfast, mid morning snack, lunch, mid afternoon snack and dinner.

Eat protein with each meal, so for example eggs, chicken breasts, lean meat, fish, nuts and pulses. Include carbohydrates with your protein. So lots of fresh fruit and vegetables, staying away from heavy carbohydrates (brown rice, brown pasta) in the evenings and focusing on vegetables with your chicken, fish or lean meat.

Always stay away from processed foods and only eat healthy, natural and nutritious foods.

Eating well and following the workouts that I have mentioned will have you looking hot and sexy for your summer vacation. You may not get Cameron’s body but you’ll be proud to show off the one you’ve got.

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/