I thought we should start this year with a fitspiraton with some inspiration.
On Sat April 11th Susan Boyle appeared on Britain's got talent.
Susan Boyle lived alone with her cat, was unemployed and at 47 years of age she said she had never been kissed.
She had only ever sung at her local church.
You couldn't say that Susan looked like a star.
Susan stood up to an absolute grilling from Simon Cowell (best known from his harsh judging in American idol) and told Simon that her goal was to be a professional singer.
Susan ignored the incredulous reaction from the judges and audience alike and focused on singing “I dreamed a dream”
By the end of her performance she had everyone in the auditorium standing and had won over all the judges.
By November 2009 Susan had a number one album in the UK, US, Canada, Ireland, Australia and New Zealand, in some cases outselling number 2 in the charts by 5 times.
Dream big this year.
Set specific goals. "Specific is Terrific"
Set your goals big, especially for the long term.
Create a workable plan of action and follow through.
Everything you want is in your grasp- and you can make it happen…
Watch Susan Boyle's debut performance on Britain's got talent - it will bring tears to your eyes
Susan Boyle - Britains Got Talent 2009 Episode 1 - Saturday 11th April HD ...
Monday, January 11, 2010
Friday, December 11, 2009
"dead because she wanted to have a slightly firmer ass"
Fitspiration
A 38-year-old former Miss Argentina, Solange Magnano, died over the weekend from complications resulting from cosmetic surgery.
"This woman who had everything is dead because she wanted to have a slightly firmer ass," said Roberto Piazza, a fashion designer and close friend of Magnano, who frequently appeared as a runway model in his fashion shows.
She was rushed to hospital on Friday suffering from a pulmonary embolism and died on Sunday.
Its such a shame that this story has followed on so quickly since my last one on quick solutions.
Getting a toned butt is simpler and faster than you might think and it doesn't involve surgery, wraps, pills or creams.
And the pursuit of a toned butt will help you to be fit, healthy and strong and be looking and feeling great.
The thee biggest elements in program that tones your butt are:
Resistance training for toning
Cardio to burn the fat away that hides the toning you already have there
Your daily calorie intake needs to be in deficit to burn away the body fat that hides you toned butt
The best butt toning exercise is the squat.
Below Anthony is demoing how to squat- see how his knees don’t go over his toes and you could
A 38-year-old former Miss Argentina, Solange Magnano, died over the weekend from complications resulting from cosmetic surgery.
"This woman who had everything is dead because she wanted to have a slightly firmer ass," said Roberto Piazza, a fashion designer and close friend of Magnano, who frequently appeared as a runway model in his fashion shows.
She was rushed to hospital on Friday suffering from a pulmonary embolism and died on Sunday.
Its such a shame that this story has followed on so quickly since my last one on quick solutions.
Getting a toned butt is simpler and faster than you might think and it doesn't involve surgery, wraps, pills or creams.
And the pursuit of a toned butt will help you to be fit, healthy and strong and be looking and feeling great.
The thee biggest elements in program that tones your butt are:
Resistance training for toning
Cardio to burn the fat away that hides the toning you already have there
Your daily calorie intake needs to be in deficit to burn away the body fat that hides you toned butt
The best butt toning exercise is the squat.
Below Anthony is demoing how to squat- see how his knees don’t go over his toes and you could
rest a cup of tea on his knee.
Once you can do this exercise with perfect form then add hand weights or a bar.
(Hint- get your form right by leaning on a fitball against the wall to ensure your correct alignment).
Once you can do this exercise with perfect form then add hand weights or a bar.
(Hint- get your form right by leaning on a fitball against the wall to ensure your correct alignment).
Wednesday, November 18, 2009
The Woman with the Lopsided Breasts
For todays Fitspiration I want to share with you a story that really moved me.
It was posted by one of my mentors- motivational speaker Craig Harper.
The Woman with the Lopsided Breasts
http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/
After you have read the story check out the link to Craigs Book- Fattitude. It is one of the best books I have read this year.
Heres the address again
http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/
It was posted by one of my mentors- motivational speaker Craig Harper.
The Woman with the Lopsided Breasts
http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/
After you have read the story check out the link to Craigs Book- Fattitude. It is one of the best books I have read this year.
Heres the address again
http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/
Wednesday, November 11, 2009
Death after 'fat' surgery
Death after 'fat' surgery Lauren James was 26 years old and full of life when she had liposuction on her legs and bum on January 19, 2007.
Three days later she was dead.
I read this story with dismay.
Lauren James was a real estate valuer of Kew in Melbourne- she died on January 22, 2007.
Over the next three days after her surgery she remained in deep pain, was bleeding from her incisions, had diarrhoea and large blisters, and was told by her surgeon that pain and blistering was normal.
The risk of death from liposuction is about one in 5000.
This is a horrible tragedy for the family of Lauren James.
What is more horrible is that Lauren could have achieved everything she wanted from her body without ever going to surgery.
Lauren was only 65 kilos before her surgery.
An ongoing commitment to nutrition and exercise is all it takes to get the body of your dreams.
But there is no quick fix.
The lifestyle that put fat on your body in the first place will start putting it straight back on after lipsuction.
Rapid Dextoxes will only drop water, then muscle and then leave your body prone to gain the weight more rapidly as soon as you resume the lifestyle that put the fat on in the first place
Crazy exercise gizmos from daytime televsion are no subsitute for a commitment to nutrition or exercise.
There is no quick fix to getting the body of your dreams but getting the body of your dreams also doesn't need to be hard.
Because I am tired of hearing people wasting their efforts, their hopes, their trust and Lauren’s case their lives by placing false hope in quick fixes I want to make my special report “Finally…The TRUTH About How To Lose Weight!" available to you all.
“Finally…The TRUTH About How To Lose Weight!"
Top Personal Trainer And Fitness Coach Reveals Insider Secrets The Weight Loss And Fitness Industries Don't Want You to Know
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm
go on- download it now!
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm
Three days later she was dead.
I read this story with dismay.
Lauren James was a real estate valuer of Kew in Melbourne- she died on January 22, 2007.
Over the next three days after her surgery she remained in deep pain, was bleeding from her incisions, had diarrhoea and large blisters, and was told by her surgeon that pain and blistering was normal.
The risk of death from liposuction is about one in 5000.
This is a horrible tragedy for the family of Lauren James.
What is more horrible is that Lauren could have achieved everything she wanted from her body without ever going to surgery.
Lauren was only 65 kilos before her surgery.
An ongoing commitment to nutrition and exercise is all it takes to get the body of your dreams.
But there is no quick fix.
The lifestyle that put fat on your body in the first place will start putting it straight back on after lipsuction.
Rapid Dextoxes will only drop water, then muscle and then leave your body prone to gain the weight more rapidly as soon as you resume the lifestyle that put the fat on in the first place
Crazy exercise gizmos from daytime televsion are no subsitute for a commitment to nutrition or exercise.
There is no quick fix to getting the body of your dreams but getting the body of your dreams also doesn't need to be hard.
Because I am tired of hearing people wasting their efforts, their hopes, their trust and Lauren’s case their lives by placing false hope in quick fixes I want to make my special report “Finally…The TRUTH About How To Lose Weight!" available to you all.
“Finally…The TRUTH About How To Lose Weight!"
Top Personal Trainer And Fitness Coach Reveals Insider Secrets The Weight Loss And Fitness Industries Don't Want You to Know
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm
go on- download it now!
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm
Tuesday, November 3, 2009
Oxygen Success Story: Sue Cross
Extended Start Date Summer Transformation
A couple of clients have missed the start date of the summer transformation and begged me to let them start later.
As a result I have opened 5 new spots in this program to start this coming Monday (Nov 9th)
2 spots have gone already so if you are thinking of doing this program call now to confirm your place.
Alternatively if you know someone else who does wants to be feeling great by their Christmas break ask them to get in touch.
Call the office on 9665 1502 to confirm your place.
Oxygen Success Story: Sue Cross
A couple of clients have missed the start date of the summer transformation and begged me to let them start later.
As a result I have opened 5 new spots in this program to start this coming Monday (Nov 9th)
2 spots have gone already so if you are thinking of doing this program call now to confirm your place.
Alternatively if you know someone else who does wants to be feeling great by their Christmas break ask them to get in touch.
Call the office on 9665 1502 to confirm your place.
Oxygen Success Story: Sue Cross
Before Progress Shot
This week I am proud to share with you Sue's progress shot.
Sue has been training one on one with Oxygen for 30 weeks now.
To date Sue has lost 40kgs and is racing towards her final goals.
Sue has transformed her health and fitness and is transforming her life in the process.
Sue has a real focus on her goals and great long term perseverance– this is something that we can all learn from!
Sue has a great story and I look forward to sharing more of her success over the next few weeks.
Her latest achievement was giving up smoking.
As well as her weightloss success, she has been free of smoking for 8 weeks.
So if you are keen for the summer transformation call 9665 1502- it all starts Mon 9th.
Victoria
This week I am proud to share with you Sue's progress shot.
Sue has been training one on one with Oxygen for 30 weeks now.
To date Sue has lost 40kgs and is racing towards her final goals.
Sue has transformed her health and fitness and is transforming her life in the process.
Sue has a real focus on her goals and great long term perseverance– this is something that we can all learn from!
Sue has a great story and I look forward to sharing more of her success over the next few weeks.
Her latest achievement was giving up smoking.
As well as her weightloss success, she has been free of smoking for 8 weeks.
So if you are keen for the summer transformation call 9665 1502- it all starts Mon 9th.
Victoria
Friday, October 23, 2009
REVEALED: My Personal Transformation
For the last 8 years I have been blessed with the ability to change lives through changing clients fitness, nutrition and mindset.
Just last week I received and email from a client who credited me with saving his life- he told me his cardio health saved him from dieing from the same condition that killed the founder of the Crazy John communications chain.
Due to the fast growth of my business from its conception 8 years ago 14-hour days 6-7 days a week have been the norm and recently I haven’t been so good at looking after my self. This has in turn affected the life of all those around me, even my dogs.
What I decided this month was that for me to continue helping others change their lives I must change my own so I can achieve balance and live true to my core values.
The first step in this was to restructure the business operations so I am not burning myself out. This means employing fresh and motivated personal trainers around me that are truly as focussed, hard working and dedicated to the needs of Oxygen’s clients as I am.
The next step is to prioritise my own health and fitness plan and this is what I will be sharing with you every day for the next 84 days.
On my Fitness BLOG I will post:
My goals
What I eat every day – including number of calories and nutrient ratios I achieved
What training I did
How many hours I spent working on and in my business
How I am feeling
My PLAN
To eat clean and keep a food diary every day for the next 84 days–6 days a week on a calorie deficit and 1 day a week as a refuel day
To complete 3 personal training sessions per week with Oxygen Personal trainer Danas concentrating on heavy weights to develop lean toned muscle, drop body Fat and increase my stamina and strength. Yes I could train myself but the reality is that I end up getting caught up with my heavy workload and my training gets bumped so by hiring a trainer just like you guys I am committed to being in the studio ready to train when I am expected to as my trainer will be waiting.
To complete 3 – 5 hours of cardio per week to keep me energised and alert so I can achieve my 84 day goals, run my business and complete all of my training with good clarity and focus even though I am working long hours in my business. The cardio will also help me feel less stressed and emotional which will make me happy.
So WHY am I doing this BLOG
Accountability – The next few months for me are going to be busy and I have a QLD holiday booked in December. If I am going to be working a 50+ hour week then I want to make sure I enjoy every bit of my holiday. I will get the most fulfilment on holiday if I am in awesome shape and can really enjoy my holiday and its indulgences without feeling guilty – see my holiday will be my reward and YES it will be so worth it. Being accountable to many people will mean I succeed.
My 12 week Goals
I feel so comfortable and fit in my size 8 Lee jeans, I am so proud of how fit and lean I look in them and it’s a great feeling.
I am so happy to be consistently running 5 days a week and doing weights 3 x per week, I have an abundance of energy and look and feel fantastic. Everything in my life is now better as I feel balanced and in control and living true to my core values
I am having the best time on my summer vacation in Noosa. I am so glad I put in the effort to be in great shape and feel confident and sexy walking around all day in just swimmers and skimpy clothes that show off my fit and toned body.
View my blog at: http://transformation-revealed.blogspot.com/
Just last week I received and email from a client who credited me with saving his life- he told me his cardio health saved him from dieing from the same condition that killed the founder of the Crazy John communications chain.
Due to the fast growth of my business from its conception 8 years ago 14-hour days 6-7 days a week have been the norm and recently I haven’t been so good at looking after my self. This has in turn affected the life of all those around me, even my dogs.
What I decided this month was that for me to continue helping others change their lives I must change my own so I can achieve balance and live true to my core values.
The first step in this was to restructure the business operations so I am not burning myself out. This means employing fresh and motivated personal trainers around me that are truly as focussed, hard working and dedicated to the needs of Oxygen’s clients as I am.
The next step is to prioritise my own health and fitness plan and this is what I will be sharing with you every day for the next 84 days.
On my Fitness BLOG I will post:
My goals
What I eat every day – including number of calories and nutrient ratios I achieved
What training I did
How many hours I spent working on and in my business
How I am feeling
My PLAN
To eat clean and keep a food diary every day for the next 84 days–6 days a week on a calorie deficit and 1 day a week as a refuel day
To complete 3 personal training sessions per week with Oxygen Personal trainer Danas concentrating on heavy weights to develop lean toned muscle, drop body Fat and increase my stamina and strength. Yes I could train myself but the reality is that I end up getting caught up with my heavy workload and my training gets bumped so by hiring a trainer just like you guys I am committed to being in the studio ready to train when I am expected to as my trainer will be waiting.
To complete 3 – 5 hours of cardio per week to keep me energised and alert so I can achieve my 84 day goals, run my business and complete all of my training with good clarity and focus even though I am working long hours in my business. The cardio will also help me feel less stressed and emotional which will make me happy.
So WHY am I doing this BLOG
Accountability – The next few months for me are going to be busy and I have a QLD holiday booked in December. If I am going to be working a 50+ hour week then I want to make sure I enjoy every bit of my holiday. I will get the most fulfilment on holiday if I am in awesome shape and can really enjoy my holiday and its indulgences without feeling guilty – see my holiday will be my reward and YES it will be so worth it. Being accountable to many people will mean I succeed.
My 12 week Goals
I feel so comfortable and fit in my size 8 Lee jeans, I am so proud of how fit and lean I look in them and it’s a great feeling.
I am so happy to be consistently running 5 days a week and doing weights 3 x per week, I have an abundance of energy and look and feel fantastic. Everything in my life is now better as I feel balanced and in control and living true to my core values
I am having the best time on my summer vacation in Noosa. I am so glad I put in the effort to be in great shape and feel confident and sexy walking around all day in just swimmers and skimpy clothes that show off my fit and toned body.
View my blog at: http://transformation-revealed.blogspot.com/
Wednesday, September 9, 2009
Your 12 Tips For Being Toned in Time for Summer
Last weeks story got an amazing response from everyone (and quite a few tears from many!)- thanks to everyone for your kind comments and feedback.
Dad is already enjoying his new active lifestyle and spent his fathers day walking around Centennial Park with his family and grandson showing him the highlights of the park including the children’s playground and the ducks.
If you haven’t had a chance to read last weeks fitspiration then make sure you read it at my blog:
http://oxygenfitspiration.blogspot.com/2009/08/5-secrets-my-dad-taught-me-everyone-can.html
Now you have all had a great dose of inspiration this week is about taking some simple practical steps to take to achieve you transformation.
It’s the second week of spring- (10 weeks until summer)
Following the simple steps below will guarantee you receive a physical transformation.
Our experience as trainers has shown that every single person can achieve the results that others would consider unachievable by implementing the principles below.
We know that success in health and fitness acts as a catalyst to success in all facets of your life so get started today!
1. Goal Setting: Every successful weight loss, toning or fitness program needs to start with goal setting. Start with some amazing goals for the long term. Your goals need to be so emotional for you that you are excited when you read them. Read your goals every day and your behaviours will start to change.
2. Don’t diet: Crash diets of really low calorie intake lower your metabolism and cause your body to become less toned, even if you have an initial reduction of weight on the scale. Such crash results are not sustainable and when you get off the crash diet your body is even more susceptible to putting on fat faster than ever before.
3. Calorie Deficit: to lose weight you must be in calorie deficit. This means that you need to be eating less than what your body requires to maintain your current weight. Most women will be in deficit if they consume 1500 calories and most men will be in calorie deficit if they consume 2100 calories. Oxygen Transformation clients receive a more complete measure of their calorie requirements in their first session.
4. Cardio: Successful weight loss programs contain cardio. Cardio is any exercise that carried out at an intensity that elevates your heart rate- cross trainer, boxing, spin bike, rower and running all are suitable. Cardio increases your metabolism and burns the calories you require to achieve weight loss. Half of you training should be cardio.
5. Intensity: Intensity counts when it comes to getting results. Your heart rate needs to be reaching 80% of your maximum heart rate in 3 of your training sessions each week. Intensity will give you faster and time efficient results from your training. The best way to measure your intensity is with a heart rate monitor.
6. Weights: Half of your exercise efforts need to be in progressive weight training. Weight training as part of your weight loss program will lead to your body being toned and strong and give the great body for the beach that all our clients are always asking us for.
7. Frequency: For beginners to receive sustained results in terms of weight loss, toning and fitness you need to be training at least 3 hours per week. Those looking for outstanding “Hollywood” style results can expect to need to train 5 hours or more per week.
8. Weekends count: Many people have great focus all week then have such a big weekend that all their hard work during the week is undone. It is important to remember that every day counts towards your goals. If you are training for 3 hours per week that is only 2% of your time. To get a result you need to be aware of your actions the other 98% of the time.
9. Drink a lot of water: Water breaks down toxins in the body and allows nutrients to flow through the body. Water is essential for good health. Aim for 2-4 litres a day- those of you who are accustomed to being dehydrated will find this takes some adjusting too!
10. Consistency: Consistency in all of the above is a crucial factor. Your first set of measurable goals should be set around 12 weeks and you should be aiming to be consistent in your training and nutrition every single day, every single week. If you have a bad day there is nothing to stop you getting back into things the very next day, if you have a bad meal you can start up again on your very next meal.
11. Eat 5 small meals or 3 x meals and 2 x nutritious snacks during the day. Eating smaller amounts more frequently will increase your metabolism, make you feel less hungry and give you more energy spread out through the day
12. Eat whole foods the more food that you eat that hasn’t been processed the better for you and your goals of weightloss, toning and fitness.
Victoria
Dad is already enjoying his new active lifestyle and spent his fathers day walking around Centennial Park with his family and grandson showing him the highlights of the park including the children’s playground and the ducks.
If you haven’t had a chance to read last weeks fitspiration then make sure you read it at my blog:
http://oxygenfitspiration.blogspot.com/2009/08/5-secrets-my-dad-taught-me-everyone-can.html
Now you have all had a great dose of inspiration this week is about taking some simple practical steps to take to achieve you transformation.
It’s the second week of spring- (10 weeks until summer)
Following the simple steps below will guarantee you receive a physical transformation.
Our experience as trainers has shown that every single person can achieve the results that others would consider unachievable by implementing the principles below.
We know that success in health and fitness acts as a catalyst to success in all facets of your life so get started today!
1. Goal Setting: Every successful weight loss, toning or fitness program needs to start with goal setting. Start with some amazing goals for the long term. Your goals need to be so emotional for you that you are excited when you read them. Read your goals every day and your behaviours will start to change.
2. Don’t diet: Crash diets of really low calorie intake lower your metabolism and cause your body to become less toned, even if you have an initial reduction of weight on the scale. Such crash results are not sustainable and when you get off the crash diet your body is even more susceptible to putting on fat faster than ever before.
3. Calorie Deficit: to lose weight you must be in calorie deficit. This means that you need to be eating less than what your body requires to maintain your current weight. Most women will be in deficit if they consume 1500 calories and most men will be in calorie deficit if they consume 2100 calories. Oxygen Transformation clients receive a more complete measure of their calorie requirements in their first session.
4. Cardio: Successful weight loss programs contain cardio. Cardio is any exercise that carried out at an intensity that elevates your heart rate- cross trainer, boxing, spin bike, rower and running all are suitable. Cardio increases your metabolism and burns the calories you require to achieve weight loss. Half of you training should be cardio.
5. Intensity: Intensity counts when it comes to getting results. Your heart rate needs to be reaching 80% of your maximum heart rate in 3 of your training sessions each week. Intensity will give you faster and time efficient results from your training. The best way to measure your intensity is with a heart rate monitor.
6. Weights: Half of your exercise efforts need to be in progressive weight training. Weight training as part of your weight loss program will lead to your body being toned and strong and give the great body for the beach that all our clients are always asking us for.
7. Frequency: For beginners to receive sustained results in terms of weight loss, toning and fitness you need to be training at least 3 hours per week. Those looking for outstanding “Hollywood” style results can expect to need to train 5 hours or more per week.
8. Weekends count: Many people have great focus all week then have such a big weekend that all their hard work during the week is undone. It is important to remember that every day counts towards your goals. If you are training for 3 hours per week that is only 2% of your time. To get a result you need to be aware of your actions the other 98% of the time.
9. Drink a lot of water: Water breaks down toxins in the body and allows nutrients to flow through the body. Water is essential for good health. Aim for 2-4 litres a day- those of you who are accustomed to being dehydrated will find this takes some adjusting too!
10. Consistency: Consistency in all of the above is a crucial factor. Your first set of measurable goals should be set around 12 weeks and you should be aiming to be consistent in your training and nutrition every single day, every single week. If you have a bad day there is nothing to stop you getting back into things the very next day, if you have a bad meal you can start up again on your very next meal.
11. Eat 5 small meals or 3 x meals and 2 x nutritious snacks during the day. Eating smaller amounts more frequently will increase your metabolism, make you feel less hungry and give you more energy spread out through the day
12. Eat whole foods the more food that you eat that hasn’t been processed the better for you and your goals of weightloss, toning and fitness.
Victoria
Subscribe to:
Posts (Atom)
