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

Stay On Track With Your Diet Whilst You are Away

This weekend I was lucky enough to spend some time in London. It was great to catch up with old friends and visit a couple of nice restaurants during my trip.

When I go away, I like to be prepared with what I eat. Don’t get me wrong, I love nothing more than to allow myself a couple of treats but I always leave it at that!

What’s the point in training so hard during the week (that includes eating clean), if I’m going to blow it all at the weekend by consuming more calories in two days than I do over the entire week?....

I thought I’d share my 5 rules that I always stick by when I go away either for a couple of days or a couple of weeks.

1. Eating 5 small meals a day, exactly as you should every other day of the week. This will keep your blood sugar levels from crashing, which will banish any hunger pains.

2. Always take snacks with you in your bag containing a combination of carbohydrates and protein, again this goes back to your blood sugar levels. Try 10 raw almonds and an apple.

3. Always stay hydrated. Carry a bottle of water with you wherever you go. Sometimes dehydration can be confused with hunger. Try drinking some to see if it curbs your appetite.

4. When you are eating in a restaurant make the right choices. For example I decided to have an avocado and crayfish salad for lunch, it came with a pesto and oil dressing so I asked for it on the side. I didn’t completely deprive myself, I allowed myself one teaspoon of the dressing. This was a delicious, clean, balanced meal and contained a minimal amount of calories and fat.

5. As I mentioned I did have a couple of treats and one of them was a slice of chocolate truffle cake in my favourite patisserie. When I ordered it I asked for two plates and shared the slice with my friend. There’s no point in saying I’ll only eat half when it arrives because that will never happen. If it’s not on the plate you can’t eat it! Whether its cake or a glass of wine, enjoy it but control the amount and work it in (to your daily calories), then burn it off.

That’s how I enjoy myself when I’m away. Let us all know if you have any tricks that you use when you go away. Have a great week and I’ll be back the same time next week with my ‘Do Anywhere Workout'.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

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

Want Hot Toned Legs? Read This NOW!

I’ve just finished my morning workout, which included a full body circuit, focusing slightly more on my legs as this is the time of year I want to uncover them and have them looking just right!...

After all what woman doesn’t want to flash a bit of flesh and get complimented for beautiful toned legs…..

I wanted to share one of my favourite killer moves to ‘smokin hot’ legs.

Jump Squats… these babies are the perfect exercise to work all of your muscles in your lower body, giving you beautiful toned legs and a firm butt that will turn heads!....

I’m not saying it’s an easy exercise because it’s NOT, it’s tough but the results you get are worth the pain and sweat....

With jump squats you use explosive movements, which are known as plyometric training and this will burn some serious calories. The great thing is you don’t need any equipment as you’re just using your own body weight and you can do them anywhere. Mix up your training with some jump squats thrown in either between sets or during circuits. Try doing 30 seconds of them and gradually build up to 1 minute.

Stand with feet shoulder width apart, keep your hands by your sides and drop down into a squat so your knees are at 90 degrees. Power up into the air, land with your knees slightly bent.

Give it ago, you won’t regret it. Let me know how you get on, leave a comment below.

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/

Want Beautiful Toned Arms?

As summer is upon us already (seems like it was Christmas only 5 minutes ago) and we are all ditching the long sleeves for the short sleeves, I thought I’d answer the burning question that I have been receiving via email from so many women, perhaps you are one of them?....how can I get rid of the saggy skin underneath my arms and tone them up FAST?….

Let me start by saying there is no such thing as spot reduction…. it’s completely impossible to spot-reduce fat. The region of the body that first reveals a noticeable decrease in body fat is pre-determined and is established by a person’s unique genetics.

Targeting certain areas of your body will not make fat disappear just in that area, you need to be following a good whole body training programme and eating a nutritious and wholesome diet because nutrition is 80% of the battle to achieving sexy toned arms!

It’s important that we lose body fat from our entire body and not just focus on the arms....

As I’ve mentioned in the past, my preferred method of exercise with my clients is circuit training. This includes a lower body exercise followed by an upper body exercise interspersed with short bursts of cardio or combining a lower and upper body exercise working multiple muscles at once. Both are fantastic ways of burning body fat and increasing your lean muscle. This will then fire up your metabolism, which helps you get a smoking hot body!

I’ve put together a short fat burning workout for you which you should do 4 x per week. After you have completed the 3 circuits (no rest in between), rest for 30 seconds and repeat 2 more times. The only equipment you need is a pair of dumbbells and a skipping rope. For those of you that know me or have read my free report, you know that I’m a true advocate of women lifting heavy weights. So please use a weight that is heavy enough that by the last repetition you couldn’t possibly do another one without compromising your form.

Bodyweight Squats x 12 reps
Press–ups x 10 reps
Squats Thrusts x 1 minute

Squats with Shoulder Press x 10 reps
Skipping x 1 minute

Reverse Lunge with Bicep Curl x 10 reps
Close Grip Press-ups x 10 reps
Squat Thrusts x 1 minute

Always remember to stretch well after you have finished!

There you have it, give it ago and let me know how you get on.

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/

Hate Long Cardio? Try my Interval Training Workout

It’s a beautiful sunny morning here in the UK (we do occasionally have them) and I’ve just got back from my outdoor high intensity interval training session, which I wanted to share with you.

I’m very lucky to live in such a beautiful area and early on a Sunday morning I never see anyone else around apart from sheep and horses. I decided to do hill sprints this morning so I took myself to one particular place where the views are incredible and there are only a handful of horses to cheer me on….

My session went something like this…

A good warm – up starting off with a 5 minute walk into a 5 minute jog, until I reached my destination.

I did an all out sprint up the hill for 30 seconds, followed by a 60 second recovery period where I slowly walked back down to the bottom of the hill. I did this 10 times which took me fifteen minutes. I then said hi to the horses and took a slow run home. I always like to stretch well and spent the next 5 minutes doing that.

There you have it; it’s as easy as that! I’m off now to make one of my delicious smoothies that I gave you the recipe for a couple of weeks ago.

Let me know what interval training you do.

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/