Lose Stomach Fat at the Grocery Store!

Did you know that you can literally lose stomach fat at your local grocery store?

Did you also know that you can put on layers and layers of 'stomach fat' in that very same store?

One of my main chores that I do every weekend is visit my local grocery store to stock up on fresh fish, lean meats, fruits and vegetables for the week ahead…

This weekend though it seemed far busier than usual and gave me a chance to people watch and have a good look at what they were putting in their shopping cart.

I’d say that at least 65% of the people in the store were obese, and looking in their shopping carts it wasn’t difficult to see why.

I saw lots of carts filled up with stuff like cakes, white breads, ready meals, bottles and bottles of soda.

With each cart I walked past the list of processed and ‘junk’ foods just went on and on…

These are foods that helped them get to the unhealthy size they are today but I guess they just don’t know any different or they’re happy to violate their body with that crap!

Do you stop to think about what you’re putting in to your shopping cart?

Is it 80% ‘halo’ and 20% ‘oh no’ or is it the other way around?!?!?!


It’s become apparent over the past 10 years working with so many clients, and what’s shown in the media that stomach fat that creates the muffin top is now a huge problem area for women.

Gone are the days when we think it’s just men that have a ‘beer belly’, alarmingly we are seeing more and more women with this problem.

Gaining fat around your belly is not only disheartening but it’s also extremely unhealthy, more so than any other area of your body!

Excess stomach fat increases your chances of cardiovascular disease, certain types of cancer and diabetes.

Many women think that the stomach fat is limited to the amount of physical flab you can grab with your hand but it’s the stomach fat that you can’t see that is a major issue.

There are two types of fat that I’m talking about and the first one is visceral fat.

Visceral fat lies deep in your abdomen which surrounds your internal organs. When you gain this type of fat big problems can start and if you don’t make changes quickly this can lead to serious health issues that can be fatal!

The second type of fat is located between the skin and the abdominal wall and that’s the subcutaneous fat.

This is a lot more visible and can be measured with callipers to give you an indication of how much body fat you are carrying.

It certainly doesn’t cause problems like Visceral fat does but having too much of it definitely won’t give you a sexy flat stomach or the confidence to wear the clothes you want.

If you’re experiencing this problem then help is at hand.

The good news is that with certain lifestyle changes you can start to burn stomach fat right at the grocery store and beyond!

Here’s what to do to start to Burn Stomach Fat TODAY!

1. Plan your meals, write a weekly menu, change it regularly and keep a food diary

2. Go grocery shopping either after breakfast or lunch, never shop on an empty stomach
(That includes clothes and shoe shopping; the hunger will make you spend more!)

3. An area that rarely moves in the store is the fruit and veg section, so make sure this is your first stop and fill your cart up with a variety of both and add lots of color!

4. There one S that’s in and one S that’s out ~ Spices are in and Salt is OUT!!

5. Stick to 80% HALO and 20% OH NO ~ Translation 80% of the time be good about the choices you make and then 20% of the time if you slip up it’s ok, we all do!

6. Choose to make fresh wholesome dishes rather than something that’s been made by a machine in a factory and put in a box for you to throw in the microwave.

7. Do it for the right reasons, for you and for your health because if you don’t have your health, then you don’t have you!

8. NEVER eat a takeout meal, it’s lazy eating and piles on the stomach fat, unless of course you have a great juice bar, health shop or salad bar near where you can fill up on nutritious delights to takeout!

You know this already but I’m going to tell you anyway.

Get Your Body Moving on a daily basis. Incorporating both resistance training and cardio training into circuits are fantastic tools to lose stomach fat. Also include 3 interval training sessions each week and you are definitely on a winner.

So next time you do your grocery shop be sure to keep it fresh, clean and vibrant!

Once you start to make these small changes you will have far more energy, your skin will glow and you will totally start to feel healthy.

No more muffin top, just you feeling on top of the world!

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Lose Belly Fat by Getting Better Quality Sleep

Who here has trouble sleeping? I see your hand raised there, well me too. I’d say at least once every three weeks I really struggle with sleeping well.

The reason so many of us don’t sleep better is usually due to a million and one things going around in our heads. Lately mine has been caused by making plans for my growing business.

Like a carousel of thoughts making you toss and turn wishing it would stop so you can get off and get some shut eye!

Getting enough quality sleep is vital to your mental and physical wellbeing.

That's why it is used in interrogation, lack of sleep or lack of quality sleep really can make you lose control of your thoughts and actions very quickly!

If you’re not getting between seven to eight hours each night, it can have a negative effect on your body increasing the risk of obesity, diabetes, cardiovascular disease and lowering the ability tolose belly fat.

The main reason for lack of sleep having this effect on your body is because your hormonal system regulates and resets your body at night and that is so important for your daytime wellbeing.

Sleep deprivation can play havoc with your hormones that regulate your metabolism and hunger levels.

Leptin tells you when you are full, when these levels drop because you aren’t getting enough sleep you are much more likely to over eat the next day.

On the other side, Ghrelin stimulates your appetite and when you haven’t had enough zzzz, your cravings will shoot through the roof and the desire for calorie dense high foods will increase, making it difficult once again to lose belly fat.

Your immune system is far more active at night. When you sleep your body releases proteins called cytokines, which means that if there are any unwelcome invaders in your body it has a better chances of fighting them off, keeping you nice and healthy.

Where as, if you don’t sleep enough you are more likely to catch infections.

Your skin increases the rate of production of new cells when you are in a deep sleep, as it receives extra supplies of blood. When this process takes place it gives you glowing skin, helping you look radiant and healthy.

Help is at hand to ensure you sleep better and lose belly fat in the process.

Just follow these 6 tips coupled with a healthy nutritious diet and lots of flat stomach exercises and you’ll be feeling and looking your best in no time.

1. Go to bed at the same time each night and get up at the same time each morning, even at the weekends. By doing this you will get your body into a regular routine which it will really appreciate, helping you sleep better.

2. Create a relaxing environment in your bedroom. It is very important for you to clear out any clutter that may be taking up space or causing a distraction. Remember your bedroom is for sleeping and of course having some fun.

3. Keep distractions out of the bedroom. Never take work with you to bed, leave it at the office! Try not to watch TV in bed or read papers with negative information in before going to sleep.

4. This is a very old remedy but an extremely effective one; drink a cup of camomile tea before you hit the sheets.

5. Dim the lights and run a warm bath with a few drops of essential oils added, neroli, rose or lavender all work wonders.

6. Add a couple of drops of lavender oil to your pillow. This is my favorite and it works a treat.

*please note: Although essential oils and aromatherapy can be conducive to relaxation, better sleep and good health, care must be taken when using them with certain existing medical conditions. Please check prior to use!

Sweet dreams.


Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

How to Stop Emotional Eating

"Emotional Eating" seems now to be part and parcel of our highly demanding lives but you can take control and discover how to stop emotional eating forever!



Do you find it a struggle not to reach for some form of 'comfort food' every time you've had a bad day or someone's caught you off guard?

I struggle to find any woman these days who's not trying to juggle 10 things at once and focusing so hard on balancing everything that the one thing that gets left out is her own needs and desires.

The pressure is on you to be all things, to all people, except yourself right?

This pressure is bound to build up and focus it's attention on one area or another and lets our emotions boil over into reaching for chips, chocolate, large amounts of 'anything' or many large glasses of alcohol!

You 'think' that consuming 'stuff' will make it all better, at least make you 'feel' better, until you realise the aftermath of letting your emotions let you eat your way to putting on additional weight and not fitting into your clothes anymore!

Emotional eating is the act of consuming large quantities of food or high level content foods know as ‘comfort’ and ‘junk foods’ with response to 'feelings’ instead of a response to actual hunger.

It is estimated that 75% of overeating is caused by emotions.

As an Emotional Eater you may find it difficult to stick to any eating plan for long. When life’s struggles become too much, it doesn’t matter how well you have done and how much you have achieved, you will reach for the bad foods as a coping mechanism every time.

You are not alone, we all do it, I did it and pretty much every woman I know does it!

But support is here for you, I have used these stratergies for years and if I can beat it then trust me, you can beat this vicious cycle too!

In the book I have developed 5 stratergies so you take can take control today and begin to accept food as the nourishing source it should be and not the emotional crutch it may have become.

Sign Up for your FREE copy of the book by simply filling in your name and e-mail in the box at the top of the page and we'll send you your copy to download today!

Start making lasting chages and Stop Emotional Eating for good!


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/

Get a Firm Butt With These Bodyweight Butt Exercises

The time has come for us all to focus a little more training time on our butt!

It's time for you to throw off the layers of winter clothes and show a little more skin as the weather heats up.

I have put together some bodyweight butt exercises to make sure your lower body is firm and strong for the summer months and beyond.

There's no excuse here because you can do these bodyweight exercises anywhere, that's right, anywhere!!

Having a well toned butt is also important because strong gluteal muscles help to stabilize your lower back, hips and also your legs.

Here are your bodyweight butt exercises that will have you ready to show more skin in no time at all.

This workout is ideal for the 'time challenged' because you can fit it in to your week, right along side your current workout.

Perform the bodyweight butt workout twice each week for 1 month.

With each butt exercise do 15 reps.
Complete each exercise one after the other without any rest.
Then rest for 30 seconds and repeat the entire circuit 3 more times.

As always make sure you warm up before going into the main workout.
Run on the spot for 3-4 minutes and then complete 8 reps of squats.

Side Step-ups
Forward Lunges
Sumo Squats
One Leg Deadlift
Lying Hip Extension
Reverse Lunges

I’m sharing this great way to incorporate more "butt exercises" into your life so you can spread the word and let all your girl friends in on your secret.

Firm butt + strong back = Powerful, fit woman!


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/

Motivate Your Way to a Sexy Flat Stomach

Hey, I know you guys love the motivation and as you know I’m all about motivation so I wanted to share this with you for next time you’re at a cross roads when it comes to working out, to work out or not to…

...that is the question!

Do you often find when you are feeling low or tired it’s always your fitness plan that gets thrown to one side?

It’s never a shopping trip or a special date with your sofa and the TV!


Why is that?


Because it’s an instant and easy choice, great in the moment but a poor decision in the long term when trying to gain a sexy flat stomach.

You know that once you get started with your workout you’ll start to feel better, energized almost immediately and once you’ve finished you’ll feel on top of the world, ready to take on anything life has to throw at you.


You want to make the right choices when faced with this kind of decision.


Here’s my sure fire plan that you should start to follow from today.


I guarantee it works and I want you to achieve your goals as much as you do.

Stick with me and we’ll have you interval training down the right path in no time…


1. Set realistic goals – Daily, weekly and Monthly

Write down which days you are going to work out, at what time and exactly which type of workout you are going to do.

What do you want to have achieved at the end of each week. Lost 2 pounds? Worked out 3 times? Or perhaps added an extra set to your workout?

For your monthly goals, achieved all of your weekly goals? Lost 7 pounds? Fitted into your tank top for the summer?

Having clear achievable goals will motivate you to continue.


2. Reward Yourself

This is one of my favourites and something that I have always done right from the beginning of my own personal weight loss journey.

Each time you achieve a weekly and monthly goal, reward yourself with a healthy treat.

A manicure, a massage, a new pair of shoes.

Bonus, they don’t contain any fat!

Make the rewards something that will make you feel special. Write these down next to your weekly and monthly goals.


3. Short Workouts

You don’t want to be working out for hours at a time. Resistance based circuits that target your entire body and only take 30 minutes are the way to go.

Before you know it, the workout is finished, which is far more motivating than thinking I’ve still got another hour to go!

This is also the case for long boring cardio sessions. Focus on interval training that is proven to give you faster results and can take between 10 – 15 minutes. Also, it's the best way to ensure you blast away the stomach fat and let your sexy flat stomach show through.

Try doing 30 seconds of fast running or if you are a beginner 30 seconds of power walking followed by 1 minute of recovery (slow walk). Repeat this 10 times and if you are a beginner 6 times.


4. Variety is the Spice of Life

This is the key to your success. Always mix up your workouts every four weeks, not only will this constantly challenge your body but it will stop you hitting a plateau, keeping your workout energy packed and enjoyable.

I like to throw in a couple of yoga classes each week, mountain biking and hiking in addition to my interval training and resistance based circuits.

Not only is it great for all round fitness but it keeps things fresh.


5. Accountability

This means that you won’t be following your health and fitness journey alone. Having a workout buddy is a great way to stay on track.

When you have a day where you just can’t be bothered, it’s much harder to know that you are letting down your workout buddy far more than just skipping your workout.

Always remember that leading a healthy lifestyle, must be fun and enjoyable. As you want to continue with it for the rest of your life, not just a couple of months.


As my motto goes, fitness doesn’t have to take over your life, it just has to be a part of it.


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/