Do any of these phrases mean anything to you?

These phrases are very common so I’m guessing you won’t be the only one who answered yes, due to our busy lifestyles we are finding it much harder to spend time looking after our health and stay in shape and with the current recession time is becoming even more precious.

Being a business woman and a mother of a two year old girl I too know just how hard it is to find time to work out. Some people think that they need to spend hours in the gym on the cardio machines, but that is not the case. Whilst studies show that long cardiovascular exercise might be best for fat burning it’s not necessarily the most effective for fat loss. To achieve great fat loss results you should be exercising at a high intensity, you’ll be amazed at the results you can get in a spare 15 minutes of you day!

To lose body fat and reveal great muscle tone the smartest way to go about achieving the best results is to do resistance based exercise along with high intensity interval training. This type of training increases your resting metabolic rate, meaning you burn more calories at rest, even when you’re sleeping you’ll be burning more calories and best yet you don’t need to spend hours in the gym.

So what is resistance based exercise and interval training?

Resistance based training is where we perform exercises that use the whole of the body, to make the fat burning more effective we perform this resistance training in short bursts.

Interval training is where we train at a high intensity for a period of time followed by an active rest period, this process is repeated for a number of repetitions and these types of sessions will usually last no more than 15-20 minutes in total.

Diet swaps.
By making just a few small changes to your diet you can achieve great fat loss results. Examples can include replacing tea and coffee with green and peppermint tea, replacing processed foods with wholesome natural foods, swap biscuits to fruit berries are a great example, ditch the crisps and enjoy vegetable crudités. Swap fried/battered foods for grilled/steamed.

Example of a fast fat loss workout
Work through the following as fast as you can:
20 Jump squats
20 Press Ups
20 Burpees
20 Jumping Jacks
20 Mountain Climbers
Rest 1-2 minutes (repeat 3-5 times!!)

Debbie Jukes is a Personal Fitness Coach and Boot Camp owner based in North Yorkshire, England

12 Days Gift: Rapid Results Fitness for Busy Women

a 4 week exercise programme, with beginners and intermediate workouts.

Donate To Debbie’s Charity Of Choice!

If you’re reading this article I probably don’t need to tell you these but most women would, without hesitation, say their hips, butt, thighs and belly. Closely followed by the backs of the arms that just seem to sag no matter how hard you try.

Unfortunately, these areas can prove quite stubborn in blasting that fat away for most women but the good news is that it doesn’t have to be as hard as you think.

I’m going to give you some ideas that come pretty close to being the perfect workout that you need.

When you implement these exercises in combination with the right type of eating that is needed to finally strip the unsightly fat away from those problem areas you will soon be in agreement with me that it is possible to blast that stubborn fat away for good.

First and foremost, your exercise selection must involve the traditionally male dominated exercises of squats, deadlifts and lunges.

Don’t believe the hype girls because you don’t need to do those “Jane Fonda” type exercises lying on your side to get that perfectly toned butt.

That is definitely not going to get you where you want to be. After all, it hasn’t worked after all these years has it?

Second on the list you need to be incorporating some type of interval training routine into the mix.

Intervals are far more effective than your normal run on the treadmill for an hour type of training. The best news about this is intervals on take less than half the time that you’d normally spend going for a jog and you get results a lot faster!

The third part of the pyramid is your eating. Things like low fat or no fat foods are your worst enemy. That may come as a surprise but these things are too artificial and full of sugars and other rubbish that just encourage your stubborn fat to stick around like an unwanted guest at a party.

If you want a special “ladies only” workout routine, you need to get the free Little Black Dress Workout that is available below.

Daniel Munday is Sydney’s Fat Loss Expert. He helps busy people get back in their skinny jeans even if you’ve been burned by every workout or diet fad. Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.

12 Days Gift: 6 Week Little Black Dress Workout

You get instant access to: * The full 6 week workout routine that will get you in your little black dress in no time * Complete with follow along video, written and photo demonstrations * Say goodbye to ineffective, boring pump classes that do the same thing over and over again. That is never going to get you back into your LBD

Donate To Daniel’s Charity Of Choice!

With planning in mind – I thought I’d share one of my favorite flat stomach diet lunch options. Its a quick, put together recipe that you can have ready to go in five minutes – not to mention it’s tasty AND good for you!!

Melissa Wall is a Womens Ab Expert and founder of WomensAbWorkout.com. With over seven years of training and nutrition experience she has helped guide hundreds of women through the transformation process – taking themselves from flabby to sexy. Melissa’s own weight loss journey has made her determined to help motivate other women to be successful and reach their goals both in and out of the gym.

12 Days Gift: Little Black Book of Flat Stomach Diet Secrets

The holidays are a hectic time of year – shopping, parties, family events, parties, shopping, work and work.  It’s the time of year however, where you mind is on everything except what you are eating.  It’s the time of year when thoughts of a flat stomach disappear as you consume just one more cookie or serving of eggnog.   Make this year different – create a flat stomach diet today with the secrets in this little black book.

No matter what your personal goal is; be it looking hot in that little black dress, fitting into your skinny jeans again, wearing sexy lingerie without being self conscious, or just feeling great about yourself, it inevitably comes down to losing fat.

Easier said than done, right?

Fat loss can be an incredibly frustrating and confusing pursuit. What exercises do you do? How do you know if you’re doing them correctly? How many sets? How many reps? How many times a day do you need to eat? What foods are best?

The list of decisions you need to make in just a single day is mind-boggling. No wonder 90% of diet and fitness programs tank within the first two weeks.
The result is a bad case of Fitness Attention Deficit Disorder – or what I like to call FADD: You start one program one week, try something else the next, all while testing out various different diets along the way.
Nothing gets accomplished this way. You don’t get any results, you feel more overwhelmed, and you get even more discouraged.

If this sounds like your life story, then here’s what you need to do. It’s called your Fat Loss Autopilot Switch. When you turn on your Fat Loss Autopilot Switch, you can just let go of the controls, relax, and watch the fat melt off without stressing yourself to the point of a nervous breakdown.

This switch can be turned on by choosing a fitness and nutrition program that does all of the thinking for you. I like to use the analogy of having a little ‘fitness angel’ on your shoulder all day long telling you exactly what to do at each turn. It takes all of the decision making out of your hands, so you can just focus on your life and more important things than your exercise and nutrition program.

A program that allows you to turn on your Fat Loss Autopilot Switch will lay out exactly what you need to eat, when you need to eat it, and how much of it you need to eat. It will tell you exactly what exercises to do, and it will demonstrate them to you so you aren’t trying to decipher diagrams and instructions in a book. You’ll never open up the fridge or walk into a restaurant and wonder ‘what should I eat?’. You’ll never get to the gym and wonder ‘Where should I start?’ You just do as your told, and the results will happen automatically. In the famous words of Ron Popeil ‘You Just Set It And Forget It!’

The reason your body is in the shape that it’s in now, is because you’ve been calling the shots. It’s time to switch on your Fat Loss Autopilot, and give up the controls to someone who knows how to lose fat, and just enjoy the ride.

Coach Rylan is a women’s fitness expert and body sculpting specialist. He is the author of ”Totally Toned Arms, Get Michelle Obama Arms in 21 Days”, and is the creator of the Go Sleeveless Ebook series. He lives in British Columbia, Canada, where he runs Adonis Fitness Consulting, his private personal training studio.

12 Days Gift: The Fat Loss Project – Lose Up To 30 Pounds In 6 Weeks Without Thinking

Lose up to 30 pounds in 6 weeks with this no-brainer, no-thinking, no-confusion, no-stress, done-for-you, fitness and nutrition program for WOMEN ONLY! Get 6 weeks of one-on-one personal training with Coach Rylan. 6 workout videos, with menu plans and workout instructions delivered right to your email each and every day. Turn on your Fat Loss Autopilot and let the results happen on their own.

An effective flat stomach workout is key to getting a flat stomach. This doesn’t mean that you spend hours doing crunches to get a flat stomach. One important part of a flat stomach workout is a body weight program. The following video is a great example of a full body workout, done three times a week, that will help you burn fat and get a flat stomach.

Melissa Wall is a Womens Ab Expert and founder of WomensAbWorkout.com. With over seven years of training and nutrition experience she has helped guide hundreds of women through the transformation process – taking themselves from flabby to sexy. Melissa’s own weight loss journey has made her determined to help motivate other women to be successful and reach their goals both in and out of the gym.

12 Days Gift: Little Black Book of Flat Stomach Workout Secrets

Getting the body of your dreams doesn’t have to be a dream anymore. The Little Black Book of Flat Stomach Workout Secrets gives you the secrets to creating a flat stomach workout that will get you the results you’ve always wanted. Its time to stop dreaming and start doing.

If you are still struggling to get to the gym three times a week for your weekly dose of exercise, you can stop beating yourself up about it right now! Most of us can’t The Safest and Most Effective Route to Pregnancy Fitness

By far the biggest worry for us pregnant mums is the safety of our little ones. Most of our energy during pregnancy is focussed on providing a safe and nurturing environment for our babies to thrive and develop and the biggest fear in our hearts is doing anything to harm or disrupt our baby’s development in the womb.

But pregnancy can be a confusing time. There is an absolute minefield of pregnancy health and fitness information out there and unfortunately a lot of it is conflicting, inaccurate, misleading and sometimes even potentially harmful to your pregnancy health and the development of your baby. So it’s no wonder that the forums are full of confused pregnant women with pregnancy information overload; looking for a straight and definitive answer to their truckload of pregnancy questions…
“Is it safe to exercise during pregnancy?”

“My midwife said I should only do gentle cardio exercise, but X said it’s fine to do spin/body combat/pump class during pregnancy?”

“What do I do if I can’t eat because I’m so sick? I’m scared that the baby is starving? Someone suggested I use protein shakes…are they safe?”

So here are the Top 3 Rules to Safe and Effective Pregnancy Fitness:

1) Any exercise is not good exercise

Exercise during pregnancy needs to targeted, specific and relative to both your fitness level and the week of your pregnancy. What works for you in weeks 5-9 will not work for you in weeks 20-24 or 36-40.

Your pregnancy fitness program should be based on results, not doing exercise for the sake of doing exercise, (otherwise what’s the point, right?).
A good pregnancy fitness plan will focus on short pregnancy workouts which target the pregnancy and labour muscles and expose your baby to controlled amounts of physical stress to increase her tolerance to labour.

It will also focus on metabolism boosting pregnancy exercises that will keep you burning calories for at least 24 hours after your pregnancy workout session and keep excess fat OFF of your body.

2) Sleep is highly underrated

Too many women these days squash pregnancy into their already hectic lives; ask any pregnant woman if she naps daily in the day and the answer is more than likely, “no” or “sometimes”.

Sleep is the only way our bodies can recover, regenerate and repair from physical and mental stress and daily wear and tear and a daily deficit in sleep adds up and eventually wears down the critical processes you need to maintain your pregnancy health.

Sleep is also the only time that we get to balance hormones. Now hormones are not talked about enough when it comes to pregnancy health as they are VITAL to the physical, mental and psychosocial development of your baby. They are also a major factor in controlling pregnancy symptoms, food cravings and pregnancy weight gain.

Aim for 8 hours every night and a daily nap of 30 minutes to keep you alert, energised and in balanced pregnancy health

3) Your BABY is what you EAT!

You may think that pregnancy is a time when you should be able to relax and enjoy the sweeter things in life, but think about this. Every mouthful of food that passes your lips determines the development and future health of your baby.

That may seem extreme but it is absolutely true. Put junk in, guess what you get out?

A pregnancy diet which includes a lot of sugar, refined carbohydrate and processed food is deficient in nutrients, which means that your baby does not have the tools she needs to grow strong healthy cells.

Base your diet on clean, nutrient dense fresh and organic foods with allowances for the odd treat and both you and your baby will thrive.

Nisha is a leading expert on Pregnancy Fitness and the author of The 9 Month Club Pregnancy Fitness Coaching System. For a FREE comprehensive guide to safe and effective pregnancy health and fitness get the complete set of 20 videos ” 20 Rules to Safe and Effective Pregnancy Health and Fitness” for FREE from The 9 Month Club – The Home of Pregnancy Fitness

Nisha is the UK’s leading Prenatal Health and Fitness Expert and is the author of The 9 Month Club Pregnancy Fitness Coaching System. For more information on the safest and most effective plan for your pregnancy fitness join Nisha’s free Pregnancy Fitness Community at http://www.the9monthclub.ning.com

12 Days Gift: Top 20 Rules for Safe and Effective Pregnancy Fitness

Are you confused about what’s safe and what’s not during pregnancy? How to exercise safely? What to eat when you can’t face the thought of food? What’s the best thing for pregnancy acne? And what about that nagging question that saps your motivation for anything..what’s the point, I’m gonna get massive anyway?! The Top 20 Rules for Safe and Effective Pregnancy Fitness gives you 20 short videos with straight facts and practical solutions to all these questions and more!

Donate To Nisha’s Charity Of Choice!

How about learning a way to “unpush” during the expulsive phase of birth that puts a lot less pressure on the pelvic floor?

Did you know Kegel exercises only work 5% of the pelvic floor musculature? Would you like a way to work the other 95% postpartum?

Negative pressure core work has many uses around pregnancy and childbirth. These exercises can be used to facilitate uterine contractions (Braxton Hicks and labor), help during the expulsive phase by being gentler on the pelvic floor than traditional pushing, and most importantly, using these exercises is the best way to recover postpartum. They are the most efficient way to stimulate the involuntary muscle fibers which make up 95% of the pelvic floor.

Negative pressure abdominal work has its roots in some yoga practices before being picked up by obstetrical physical therapy. The king of the research and practice in this method is Marcel Caufriez. He is a Belgian physical therapist specializing in perinatal women and has done extensive research into this technique. He has created an entire routine of postures that facilitate creating a negative pressure within the abdominal cavity.

The basic premise behind these exercises is that creating a vacuum within the abdominal cavity decreases intra-abdominal and intra-thoracic pressure, decreases the activity of the diaphragm and stimulates the involuntary fibers of the pelvic floor and deep core. Typical exercises used to recover postpartum, Kegels for example, work the voluntary fibers only. Voluntary fibers make up only 5% of the pelvic floor musculature. Negative pressure core work stimulates the other 95% of the pelvic floor.

Doing these exercises also stimulates the nervous system. This connection can be useful for birth as doing negative pressure abdominal exercises stimulates the uterus. This is also why these exercises are contraindicated during pregnancy until week 37 when they can be used to facilitate Braxton-Hicks contractions which prepare the uterus for child birth.

Negative pressure core work can be used during active childbirth in case labor slows down and the uterus needs to be stimulated to contract more regularly. This is a great way to avoid having to use synthetic hormones (pitocin, oxitocin) which can have serious side effects. These techniques can also be used during the expulsive phase of birth. This way of “unpushing” is much gentler on the pelvic floor than traditional methods. Postpartum negative pressure core work is the key to recovery. They are the most effective way to rehabilitate the pelvic floor and to get a flat belly again.

Kaisa Tuominen is a perinatal fitness specialist and corrective exercise specialist based in Spain. She owns and operates a studio focusing on pregnant women, postpartum recovery, and mom and baby exercise. She is the author of Postnatal Body Fix, an 18-week postpartum fitness program to help women get their pre-baby bodies back.

12 Days Gift: Negative Pressure Core Exercise Video Series

5 part mini video series explaining the use of negative pressure core exercises during the perinatal period. Video 1 = Basics of these exercises. Video 2 = How to use these exercises during the last month of pregnancy Video 3 = How to use them during active labor. Video 4 = The uses of this method during the expulsive phase of child birth. Video 5 = How to use these exercises in the postpartum period. They are the key to complete recovery of the pelvic floor and deep core muscles.

Donate To Kaisa’s Charity Of Choice!

www.motherfriendly.org