SHREDDING FOR THE WEDDING How to achieve your ultimate sexy body for your wedding dress

SHREDDING FOR THE WEDDING

The top secrets to show you how to transform your body so you achieve super sleek and sexy for your wedding day.

Just like your impeccable planning for your engagement party, your hens and your wedding day, if you want to transform your body into ultra sexy for your wedding day, ultra sonic planning toward this is totally essential. I have formulated this series,   especially for you, so you achieve your ultimate sexy body for your wedding dress day. This guide helps you to plan effectively so you don't have to worry about any unwanted fleshy over- flow, bursting out of your dress. By following this guide the state of your body and confidence in your dress will be at an all time peak and therefore your preparations for your wedding dress and wedding day photographs will be just perfect. Remember you will be looking at the videos and the photos for years to come, without a doubt, this IS THE TIME TO LOOK AND FEEL YOUR BEST. 

 Naturally, you may have slacked off slightly thinking the wedding is a while a way, gradually piling on the Kg's and your body and mind set may not  yet be up to the wedding dress mark. Knowing all the other things you have to organise for the BIG day who can blame you? However NOW is the time you will need to dust off your gym shoes and start marching into a body super transforming training routine, allowing you look at your pre wedding dress shots with utter excitement. 

 At all costs, you are to avoid making the dreamy mistake of starting training for your wedding only 3 weeks out. It would be fantastic if we could all click our fingers and strip down the layers of fat with the layers of clothes, however we know that hard work, dedication and persistence are the true keys to success. Consider structuring your training like an athlete - which is year round training achieving a peak at the point in the year, where you are aiming for the best results. 

So in essence; if you didn't start yesterday you need to start a protocol today. Even if you have those dirty excuses entering your head (i will start on Monday, i will do it when i come back on holiday, i'm not fit enough yet) STOP and think.  MMM maximal movement with minimal equipment with minimal time -with MMM,  there are no excuses.  Start TODAY because the only thing you will regret is NOT starting in the first place. Forwards is still a pace ladies!

Allow us to help you achieve a better body by following our 12 week FAB WEDDING BODY series.

That's right i will take you through an entire 12 week series and guide you week by week on what you should be doing, so you look AMAZING in your wedding dress. 

In the mean time, the information presented below will give you an idea of how you can get starred in the best way today!

HOW TO ACHIEVE MAXIMAL RESULTS (your BEST

 body) IN THE  MINIMAL TIMEFRAME  so that you are for YOUR BIG DAY)? 

In order to achieve the best possible body in the least possible time you are to address the E-ssential body basics, GOALS,  NUTRITION, TRAINING ROUTINE, RECOVERY ROUTINE

GOALS

 Remember your goals are, YOUR OWN GOALS. You're not your neighbour, your bestie or your mum. You are you,  therefore your goals should be set for YOU. For a FREE comprehensive goal setting action plan document click here. It is super important that you set your goals properly and specifically address the WHY IS THIS IMPORTANT TO YOU. The deeper you can dig the more likely you are to stick to the plan so you achieve your goals. Setting your goals will enable you to form a SPECIFIC action plan and prevent you from wondering aimlessly. Goal setting is absolutely necessary to keep you on track and

provides a purpose. Undoubtedly, there will be days where it will be harder than others to get out of bed for your training session, so establishing your goals, relative plan of action and a ascertaining the reasons WHY you must achieve your goals, will prevent you from indulging in the crappy negative habits.  This will keep you focussed on becoming the ultimate version of yourself  kicking on through all the way until the serene summer hits. So don't delay- write your goals, right NOW.

AWESOME NUTRITION IS QUEEN 

A vast area to cover - nutrition. Without a shadow of a doubt,  adopting a wholesome nutritional protocol approach which firmly surrounds your training protocol is absolutely necessary for an awesome dress look and feel. Fuelling your body with the right foods, at the right times will maximise your hard efforts at the gym, not to mention, as the saying goes that 'you can't out exercise a bad diet'.  You don't want to undo all your hard work with a

crappy eating regime drinking gallons of wine, which will outwit all your hard work in the gym, any day, any time. Before your nutrition protocol is addressed,  you will need to record your current eating habits over 7 days. Click here for your very own FREE 7-day nutritional diary. It is then you will be able to determine, exactly where you can make the biggest impact in your eating, in order to maximise your results in the minimum time frame. Completing this small task, allows you to ascertain the most effective strategies you can employ to boost your results from the gym.

 Some general guidelines are:  It is paramount to eating your macronutrients (protein, carbs, fats) at the right ratio's and times during the day, whilst avoiding splurging on the bad stuff . I believe if you are eating all the nutrients you should, then you ought to be way too full to eat any rubbish. If you are craving particular foods constantly, such as chocolate, there is a chance that you could you be deficient in certain minerals within your current eating regime.

Portion sizes. Even if you are eating the good stuff, too much of the good stuff is not necessarily a good thing- this is still packing extra fuel in to your system. Ask yourself the intelligent question- is this fuel necessary for my training regime? So by all means load up on your ve

ggies and salad, but also remember that your stomach has a size which usually equates the size of your both palms cupped. Try to eat slowly, chew on your food properly and eat when your hungry,  to avoid over eating. 

What's also worth considering is working around your meal timing  patterns. Don't feel bad that what your training buddy is doing is getting her results but not yourself- this will give the clues as to exactly what's not working for you. Remember that we are 100% individual therefore, what works for your best mate will not necessarily work for you. For example, In terms of the amount of meals per day. Are you a three meal a day girl or more of a grazer? Which strategy helps with you best with positive energy levels and helps you to avoid maintaining or gaining weight?  Once you have worked this out best to stick with your natural pattern if it helps you to avoid over- eating every kg of fuel needs to be put to use in order to get the best butt. 

Keep in mind that,  many poor food choices are made with poor preparation. Knowing that your nutrition preparation is 'Queen' invest some time each week in preparing your recipes, shopping list and meals for the forth coming days. Click here for your very own FREE shopping list and meal planner. This will prevent you from reaching for the lollies at the 3pm mark,  and piling on the pounds that you want to strip off for the beach. Your nutrition we will address in much further detail a little later,  but now let's discuss the most effective training you can do in a minimal time frame to produce maximal results.

FAT BLASTING, BODY BUFFING TRAINING ROUTINE

Once you have established your GOALS, prepared your awesome nutrition, you must super

charge your training protocol so you can achieve that super sleek body for your dress. In order to MAXIMISE your results in a MINIMUM time frame your training routine should be progressive, fun and whole body- functional. If you have a desk job, you will need to get up and move every single day whilst controlling your distress when you're not exercising is paramount

In my experience, I have discovered that the absolute best body composition results come from encompassing a mix of routines over a three week period, which simply distorts your bodies idea of comfort and forces your body into adaptation mode, allowing you to achieve the results you set out to FAST. If you have prepared with your training before your wedding plans,  the good news is that you will more than likely achieve better results now as you ramp up your training protocol for the big day.

It is paramount to select the type of routines which are the most effective at fat stripping and build you up proportionally for an awesome aesthetically pleasing look. These tend to be a combination of  HIRT training, HIIT training and strength building, plyometric training.  Personally,  I have found that incorporating whole body routines with specific complexes provides the absolute best results in record time,  not forgetting to place particular attention to the areas of your posture and body which might be lagging in strength, definition and thus proportion. 

I will show you how you can do this later…so stay tuned.

 We want to spend as little time in the gym with the maximal effects and this comes down to

cleverly designed exercise protocol. Because your wedding is getting closer by the day,  it's uber important now to be dusting off the winter cobwebs, and ramping up your training protocol significantly, in order to achieve your desired body and mind set.You must add variety to your training (create training stimulus) to shock your body, if you want to get the best results ON TIME. Have a serious clean up of your current routine. For example, get your mind out of only doing 3 sets of 10 (Yawn…) or only attending body pump classes for 10 years. Your body will only get certain results by following the same routine week after week. Why not go all out, and and get into some some progressive overload sweat lathering routines, yes it will be tough but at the end of the day, it's totally worth it, (Hopefully) you will only get married once so you want to make sure you look amazing! Right?

BE CLEVER IN THE WAY THAT YOU TRAIN…..

Want an athletically pleasing look? Consider body proportion.  Be careful that you're not led in to believing that females shouldn't build upper body,  this is simply will put you on the back foot.  Keep in mind that, that an awesome set of deltoids will offset the waist, well developed glutes will offset the legs. As the saying goes, a good waist line is  built in the kitchen.Try to avoid doing too many twist type sit ups as this simply will actually show as a thickened waist rather than narrowing the waist line. The best and quickest way you can define the legs is to incorporate simple plyometric types of exercises for the lower body. 

Invest in working with an an established exercise pro that will keep you accountable, you can train with a buddy or a group  to keep your health and fitness investment down. You could even try working in a new environment as a posed to the gym, you could enjoy training in the beautiful outdoors.  

To find out more about how to ramp up your training, join my Facebook page for more info. 

BEAUTY SLEEP (AND BREATHE….AND STRETCH)

Employing laser focus on your training PLUS your recovery will allow you to go from good quality results to a body that is ready for the beach. What strategies you choose to use during

your recovery, will certainly influence the quality of your results. You should consider the following

1. Sleep- you will allow your body to recover the MOST effectively with the right amount of

sleep and quality of sleep. 8-9 hours per night plus, adopting a wind down regime so that your quality of sleep is awesome. Check out my sleep post for further info here sleep to health

3. Stretching and breathing- stretch to perform As the intensity of your training increases your recovery via stretching and breathing also increases. Your muscles need to be optimising at the correct length and tension in order for you to move properly. I like to use a number of different modalities such as dynamic stretching, foam rolling, static stretching, PNF, and assisted stretching too. Oxygen is LIFE- If you don't know how to breathe properly- chances are you may not be optimising your recovery or employing the correct breathing during your training sessions- for the type of training that you are doing. 

So quick recap

Stay tuned for a week by week guide to achieving your ULTIMATE WEDDING DRESS BODY IN JUST 12 WEEKS……………..

EXECUTIVE HEALTH & FITNESS PT#2

So how are we going with the journey towards your goals?

In the first part of this series (twas a very long time ago?), we touched on how to begin to correctly formulate your goals. You may have already devisee a great plan. Here are some helpful tips then, to firmly launch you upon your trajectory path towards your ambitions.

Sports psychologists have traditionally helped athletes reach top levels by setting three types of goals which are similar to the following;

1. Big dreams or long term goals
2. Process goals towards these dreams eg mid term goals
3. Performance goals (aka short term goals)

Rome wasn't built in a day-so please don't expect that you will achieve your big wins in a day either.

Lots of little steps will be more acceptable for your brain and body to surpass.

What do the experts say? Michael Johnson, discussed his successes to journalists, you would expect that he would say things came pretty easily with him, yet this would be an incorrect assumption. He said that to achieve his big dreams, he mainly focussed on taking each day at a time. He worked on his process and performance goals during each & every training session(eg-> baby steps AKA short term goals) and believe it not, pushing towards his success even as one of the worlds top athletes , was a struggle

MOTIVATION - THE KEY TO SUCCESS.

Primarily athletes use the sports psychology principles of motivation as the stepping stone to achieving their goals. Motivation is to be moved to do something (Ryan & Deci, 2000). Motivation is what will form the back bone, it will essentially give you the key to unlock your potential, whilst helping to drive you strongly forthward towards your goal achievement. This is why it is very important to choose your goals carefully, they HAVE to come from the heart, because if they don't, you run the risk of abandoning ship very quickly, due to a lack of motivation.

Recognise also that attaining the big dreams or the small ones aint necessarily going to be easy, be prepared to go through the tough stuff, knowing that you will probably come out of it, feeling like you can take on the world.

So it's OK to struggle? It is absolutely ok to struggle we humans, were all born to struggle, and we were also born to overcome obstacles out of acts of survival. What is important here, is that studies have shown that top athletes, are really good at breaking their big goals down into smaller pieces to allow them to maintain focus, motivation and success!
One of the major comparatives between human life now and back in our primal days, is the amount of choices we have these days. Back in the day, our primal ancestors didn't really have the choice of a chicken sandwich or chicken salad or giving up on their goals (e.g catching thier prey) altogether! They had to eat to survive, when they failed to catch their prey they just has to get right back up and keep at it...otherwise starve?

Whilst I do not advocate the starvation method, can we learn a lesson from our ancestors? Of course we can! Maybe we can just assume the people of the world have gone soft because of the changes in life? We could also adopt a 3D approach to our understanding, realising that in some ways because of the variety of choices we have these days, we are potentially challenged in different ways nowadays, compared to that of our ancestors. Hence we must work hard to overcome these differing struggles.

Just quickly, reminiscing on the first part to this series (yes... I know, clearly this was a long time ago) ***please note that it is important to know yourself and be honest with yourself so that you can apply the principles which are most relevant for yourself.***

Once you have established those exact ambitions of yours, the ones which put a really big fire in your belly, you can apply a specific action plan to launch you off the blocks, on to the race track so you can be assured that you hit the ground running.

ACHIEVEMENT MOTIVATION

Achievement Motivation is the notion of the need to achieve whilst avoiding failure. Top athletes have been found to possess high levels of achievement motivation. So how can we make ouselves even more motivated to achieve?
Most of us fall into the category of requiring tasks that are challenging yet attainable, they must have at least a 50% chance of success. Rememeber this when setting your all important smart goal plan.My fellow group fitness instructors and personal trainers please note the following: Research shows that we are likely to be more motivated by a task that pleases us out of enjoyment of doing the task itself, rather than doing a task out of external rewards such as praise, results etc (Ryan & Deci 2000, Gegne & Deci, 2005). Yet another reason why a well devised achievement plan is invaluble, and to the fit-pro's how can you use this powerful fact this to refine your coaching skills during your classes and/or PT sessions?

FIRST AND FOREMOST .......TAKE CONTROL OF YOUR LIFE

Locus of Control (LOC)

Rotter (1966, 1971) believed that the reasons (or attributions) one provides us on past successes and failures of situations or tasks reveals whether a person possesses more of an internal or external LOC. Two factors we might attribute to success or failure are;

INTERNAL LOC; such as the effort one places on a task. For Eg- one might attribute the hard work they placed on a task as a factor which influenced their success.

EXTERNAL LOC; luck or destiny. Eg one might attribute their success because they were lucky to be in the right place at the right time.

LOC influences our behaviours during future situations In very general terms, it is usually more favourable to possess a more internal LOC, because then we take ownership of mistakes and can learn from the mistakes, allowing us to become more successful the next time we participate within tasks. According to the research within this area, some of the characteristics of an individual who possesses an internal LOC dominance are the following

•Persists in the face of failure
•Welcomes new challenges
•Is proactive wants to overcome shortcomings
•Takes ownership within their lives
•Copes will with stress as less susceptible to anxiety
•Experiences success often

External LOC dominant person may possess the following characteristics

•Tends to give up in the face of failure & is less persistent at tasks
•More susceptible to anxiety and as a result does not cope well with stress
• Avoidance of new challenges
•Feels like they don't need to be proactive and doesn't take ownership of life's shortfalls (fate might lead the way...)
•Feels experience of success is rare

Can you be really honest & identify which of the above lists sounds more like you? The good news is & important to point out is that a dominance in either internal or external LOC can be interchangeable and often changes according to situations during the lifespan. Possessing either of these locus of controls will effect you emotional responses to situations. And it is these emotions which may be causing a hindrance to your success. If we can identify our emotional responses, it will help us to pin point our weaknesses and ultimately then provide us with the knowledge, of how to move forward.

For example, when Individuals with an internal locus of control experience success their emotional response to this success may render pride, confidence competence & self satisfaction. Whilst individuals with an external locus of control might feel gratitude, thankfulness or blame their success on luck.

When those with an internal locus of control experience failure they tend to feel guilt, shame, incompetence and/or depression, whilst their external counterparts experience anger surprise & astonishment in the same circumstances.

All is not lost you can change your dominant LOC with practice. Some basic recommendations are to take ownership of tasks in your life, try some new tasks which you would not normally undertake and assess the areas in your life (eg friends, work, hobbies) which are reinforcing your external LOC and try to change these situations to activities which allow you to be abundant within your internal LOC.

In relation to goal achievement, you must commit to assessing yourself so that you can see where you are sitting during different situations. For example assess yourself on your short term and mid term goals-what are the reasons you are giving for your successes and failures? and what are your emotional responses to your successes and failures? This is imperative as it will allow awareness of your current state so you can adjust where neccasary...easier said than done right? RIGHT! Practice makes perfect.Also, by applying specific principles as suggested within this article can help you to irradiate some of the stress and or anxiety you might currently be experiencing. The exercises shown will help to power you up allowing you to achieve greater wins in your life:

CONFIDENCE & PMA (Positive Mental Attitude).

Simulating the attitudes of top athletes seems to be a winning approach!

Athletes possess high levels of self confidence, this has been shown to lead to reduced anxiety during stressful situations, allowing for first class performances. Confidence is a real positive trait, & will ultimately draw other positive confident successful people around you. When confident positive people are around you, your body and mind can't help but to absorb this energy which helps you to power up your being, to an even greater you. So now we know why possessing confidence, in your ability to flourish is of paramount importance. Positiveness & Confidence is not always innate. Even if we are blessed by being born with confidence, this trait will still need to be nourished & trained. Confidence can be trained by using positive self talk, imagery techniques and relaxation. If these techniques sound a little sissy to you, then stop & think again! Athletes use these all the time to help them produce elite performances. If they use them they gotta be good. Right?

During my 3rd part to this series I will discuss applied sports psychology in a little more detail so that you have a few tools up your sleeve just incase you need them....so stay tuned and keep working hard!