12 WEEK BODY SHRED PROGRAM- PLANNING YOUR SUCCESS

PLANNING YOUR SUCCESS

The often overlooked aspect of success is PLANNING. Crucial though,  and a must follow through activity, as part of the 12 -week body shred challenge, otherwise you will waste your time.  Firstly,  you need to get your diary or any piece of paper and take a look at your typical

daily activities Monday through to Sunday. This will allow you to work your new fitness and nutritional requirements into your own life's timetable.  Complete as much information as possible. Be detailed. As an example:

4am- Wake up

4:20am Make Coffee

4:30am Shower & dress

5:00am Administration

6:00am Wake up household

6:30am Make breakfast

…..and so on and so forth

Essentially this activity, will enable you to make changes that suit your current routine and enable you to spot areas where change to your routine is necessary in order to achieve massive changes. 

Now you will be able to see where you can commit to your training sessions and any other activity that will benefit your transformation. When can you prepare your meals for the week,?When can you go shopping in order for your meal prep to occur? When is the optimum time for you to go shopping so you don't pick up the wrong items from the shelves that lead you into bad habits?  When can you fit the extra 10 mins of exercise in per day? So what we try to do is eliminate areas where time wastage is occurring and maximising value per time for every hour, minute and second of the day. What you need to think for every activity of your day is- IS THIS ESSENTIAL? IS THIS WORKING ME TOWARDS MY GOALS? 

Activities such as watching television, flicking through social media etc etc can be ways that we procrastinate, so you have to get rid of those activities in order to maximise your time. Like i said, every single second has value to your day and as your choices within these seconds accumulate,  this simply has the potential to strengthen or weaken your desired outcome.

My 12 week BODYSHRED challenge is going to take a lot of THOUGHT + ACTION, but i assure you it will be worth it. Remember you are committing to yourself to see and feel positive permanent change- so you can go through life feeling ALIVE.  This challenge is life-changing. 

If you are interested in finding out how you can  transform  your body in just 12 weeks and keeping the results,  send me an email to my personal address bodywizeaustralia.blogspot.com, 

DYNAMITE NEW EXCLUSIVE GROUP TRAINING PROGRAM

DYNAMITE PROGRAM:

DYNAMITE is a BodyWize exclusive 9 week outdoor, intensive,  world class, highly progressive, FUN, small team training protocol to awesome inspiring music using the HUSH silent disco sound system. 

DYNAMITE truly is a unique beast,  which advances you rapidly into fitness, by helping you to train harder, faster and stronger than training on your own, as a consequence guarantees your achievement of outstanding developments to your health, fitness and life. The stellar progressions of the DYNAMITE protocol are:

Maximisation of: Energy, Fat Loss, Strength, Power, Calorie Burn, Cardiovascular Fitness and Body Tightening 

How was she born?:  DYNAMITE program is not simply about the above results. Moreover,  this beast of a protocol is specifically centred around the positive changes these results will install in your entire life,  such as improved self esteem, mood and confidence to name a few. It is these specific outcomes,  which i firmly believe are incalculable, and as a result,  formed the raw concept of this highly effective training protocol (...which i know is going to rock your world). As a consequence of pure madness, science and the underlying reasons behind the results gained,  the extraordinary critter known as DYNAMITE was born.  

Reasons why you need to jump on board: 

if you are sick and tired of…... 

1. Being stuck in a rut with your training and you are craving something challenging, effective and fun

2. How your current health and fitness is making your excess weight,  bulge out of your clothes, stopping you from feeling anywhere close to amazing and wearing the stuff you adore in your wardrobe

3. How your lack of energy is making your desk look rather appealing as a pillow, rather than a work station even after your strong morning coffee and lunchtime meal.

4. You're sick and tired of reacting negatively to the important people around you,  because you know you feel like crap,  and you know this is not your potential, this is just not the way you want to live your life anymore.

AND…. very importantly if you KNOW you can be better than this slump, and you are just not willing to live like this any longer. If you really, really, YES really, want to make massive change to your fitness status once and for all, in one magnificent quantum leap, and you are willing to go through the fire, then this could be the perfect vehicle to your success, so please read on...

Who is this program suitable for? DYNAMITE is a unique critter and is

definitely not for everybody. This opportunity is suitable for you if you have hopes and dreams that are beyond being average in this lifetime.  DYNAMITE is centred around radical transformation, therefore its only suitable for those willing to immerse themselves in the absolute challenge of becoming better than they ever have been (…..EVER). DYNAMITE is suitable for those who are willing to change their limiting beliefs, and behaviours, it's for those who can accept personal responsibility for their outcomes, and those who are willing to work wayyyy beyond their comfort zone, allowing the absolute establishment of tangible results. 

Team Challenge: Did you know that there's something within you, that you will never discover unless you surround yourself with like minded people with hopes and dreams beyond what you ever could imagine for yourself? Your almighty work ethic to accept challenge and work positively within a TEAM environment is crucial for your own results and definitely reflects upon your teams' attitude, thus overall team outcomes. Due to the fact that the DYNAMITE protocol is entirely results and fun focussed, having a "can do, will do" attitude is an imperative characteristic that you must possess and exercise thoroughly, during TEAM training, this is a non negotiable attitude for acceptance on this course. 

'The master has failed more times than the beginner has even tried'

 In most cases you will learn to LOVE this program, which means do not expect to even, understand, master, be good or love at DYNAMITE first sight, second off, third off , fourth off or even fifth off. Like practice to make yourself better, you cannot expect to be great at anything by trying just once! Likewise, DYNAMITE is an intense and mighty beast, a catalyst for massive success,  to think you can even tame this barbarian, succeed to your final outcome,  make short term judgement of your capabilities to conquer this beautifully messy, immense challenge after just one attempt might be like…..thinking you can eat paint chips! Yes! You absolutely must, have huge respect for this almighty varmint of a program, being willing to fail forwards,  possess total appreciation for the challenge, have the capabilities of focussing more on on the gain than the initial pain, knowing that when you fully commit to this unique challenging 9-week concept, you will only get closer to your ultimate desired fitness, body, health, mindset. Eventually, I know that you will LOVE  this program because of the results it yields. GUARANTEED.   This is a 9- week highly specific, scientifically based training protocol, and because i know you you are going to get the very best results and experience than ever before by completing this program, please save your frustrations and judgement until you have completed the course and if you still don't like getting the results or training after the 9th week then i will refund 100% of your investment. YES, GUARENTEED. 

anything in life, you have to 

The way that you progress through DYNAMITE is profoundly structured and specific to create optimal performance within all highlighted areas of fitness. Each week will help you to become more effective in the proceeding week. To clarify, this means that you need to be attending each of the presented progressions throughout the 9 weeks, in order to maximise the results for your fitness

Week1: General Training-(Stength/Plyo/Power) -> Basic Level

Week2: General Training -; Progressions

Week3: General Training; Advanced

Week4: Plyometric Training-; Basic Level

Week5: Plyometric Training- Progressions

Week6: Plyometric Training -; Advanced

Week7:Barbell and Olympic - Lift Basic Level

Week8:Barbell and Olympic Lifts -; Progressions

Week9:Barbell and Olympic Lifts - Advanced

Remember it is great to think about doing this, if you want results now then take action now (this is all part of passing the test…) To enrol on to the next course of DYNAMITE enquire within bodywizeaustralia@gmail.com

See-you on the other side

Lizzie x

The creator of the almighty Dynamite beast.

MACRONUTRIENTS: How to get Fit and Lean in the Kitchen this Summer

Confused with your nutrition which will help you to get the body you have always desired this summer? Well,  you are not alone. There are so many beliefs about the best ways to lose body fat, a myriad of different diets and fads, no wonder you feel befuddled with the all the information out there!

This article is a very simple guide to help set you up on the right track,  so you can achieve your ultimate bikini body for summer  for our 12 week to christmas challenge, minimising confusion along the way. If you are interested to learn even more more you can download MY FREE comprehensive report showing you how you can accelerate your fat loss and promote a leaner tighter body this summer here:

It is important to note that, we are all different and will respond differently to different nutritional protocols, therefore this information should be used as a guideline ONLY. You will need to tweak this for yourself and understand how your body responds to the directions, in order to achieve true success.

On any fat loss plan, you should strive to lose 1-2 lbs. per week, whilst a realistic goal for strength and muscle building is between 2-4kgs. Essentially,  if you haven't already done so, you will need to follow a nutritional protocol as soon as possible so that you can achieve the best results within a minimal timeframe.

CALORIES AND MACRONUTRIENTS (MACROS)- They all count!

You have three macronutrients which you need to take into consideration to get your body

working like a fat stripping machine for your 12 week transformation challenge.  You must include optimal levels for each and every macronutrient (that is protein, carbs and fat) into  your nutrition plan, and lose any preconceptions of completely cutting any particular  macronutrient, which you may think will allude to better results:

Your macronutrients are Carbohydrate, Fat and Protein and all have a particular energy density which all play specific and essential roles within the body.

One gram of each macronutrient, is equal to a certain number of calories and therefore

contains a certain amount of energy (measured in calories) according to the macronutrients' atwater factor. The energy density of each macronutrient certainly plays an important role in your fat loss plan.

Proteins, fats, and carbohydrates all have  a certain amount of calories (unit of energy) per gram. One gram of protein contains 4 calories, one gram of fat contains 9 calories, and one gram of carbohydrate contains 4 calories. Due to the energy density of each macronutrient you will need to subdivide your portions carefully per meal to promote the results that you want.

To keep things super simple for you; think about every main meal, your protein serving should be approximately the size of 1 palm of your hand for the ladies and 2 palms for the blokes. Carbohydrates 1/4 to 1/2 cup- if well tolerated for both genders and fats 1/3 the size of each serving.

Ever heard of the phrase that not all calories are created equally? Whilst this concept is true, if you are serious about losing body fat, you will definitely need to consider your overall calorie intake. This is due to the fact that, if your intake is its way over your expenditure you will pile the pounds on rather than rip them off your body.

If you're a food lover,  then maybe you eat all the healthy foods but can't understand why your not changing shape? If this is the case,  you should definitely check your portion sizes this might be sending your energy intake over the edge and as a result,  you could be stunting the potential of your results.  If you do tend to splurge on the portions, a top tip is to be more mindful, and appreciative of  each meal. Avoid being in a rush when you eat,  slow everything down, enjoy each bite and chew around 7 times before swallowing. Also,  actually focus on eating, so rather than eat whilst watching T.V eat at the dinner table where you have time to think about your meal a little more. 

ONLY Choose the calories that will nourish your body

It might be obvious to you yet, important to note;  whilst some foods are extremely nutrient dense for their ratio of calories  others have hardly any use for your body, and can wreck havoc on your hormones thus preventing fat burn. 

For example you could eat a 200kcal ice-cream or you could have a bowl of chopped carrots plus dip, (assuming this also equates to 200kcal). The calories in the ice-cream are nutrient empty, i.e ;full of the bad type of fats and sugars), whilst in the second choice of carrots and dips these are packed with nutrients which your body can use more effectively. So best to stick to the mother nature type of foods rather than anything packaged and chemically laced before it enters your mouth, so that you nourish your body as much as possible with the foods that you consume.

 Record Assess, Plan and Prepare. (RAPP)

Do the RAPP. An essential part of your transformation plan is to record and assess all your meals for at least three days and ideally 7 days. After each meal and beverage you need to describe how you feel. Also you should record your activities around your meals to make a more accurate distinction of your average daily intake Vs daily activity. Ge the ball rolling- download my FREE BODYWIZE 7-DAY NUTRITION DIARY HERE. It is fundamental to do this so your coach and/or yourself can assess your different reactions to the foods, your timings of foods around your activities, and your energy levels, so you can adapt your nutrition in order to lead to awesome results. This exercise is also an excellent way of keeping you accountable for your goals, so always a great idea to repeat this exercise regularly to keep you on track. Once you have recorded your nutrients over 7 days, and calculated your ideal calorie consumption, factoring in your optimal macronutrient intake for your goal, plus activity level you can then plan your grocery shop accordingly and prepare you meals ahead of the week. This will help you to stay focussed and get you to your goals much quicker. You can download a FREE copy of a Meal planner and shopping list here.

Nutrient Timing

Ever heard of the 'anabolic window of opportunity'? This sentiment refers to nutrient timing and its effects on establishing body composition improvements and exercise performance. The ' opportunity window' alludes to a lim

ited time exists after training to optimise training-related muscular adaptations. Worth considering,  as your training regime takes a significant ramp up, you should manipulate your protein and carbohydrate intake,  in particular around your training times.

Pre-training session-There are many interesting variables for this influence, such as exercise type.  For example, Studies have shown that minimising simple sugars before your workout will maximise fat oxidation- i.e you will burn more fat during your workout by reducing and/or eliminating sugar intake, in particular before an endurance training session. 

The post-exercise period is often considered the most critical part of nutrient timing (Aragon and Schoenfeld, 2013)  Our body tends to be much more sensitive and receptive around 1-2 hours post training, due to the events controlled by insulin (Levenhagen et al 2001). Nutrient selection is largely influenced by exercise type. Packing in particular macronutrients, around a resistance training session,  would differ from cycle class, for example.  So clearly we need to ingest the correct nutrients, at the correct times in order to achieve our fat loss goals within our timeframe. Providing your body with the perfect blend of carbohydrates protein as opposed to a mish mash of nutrients and calories  seems to allow for unequivocal results.  An example of this theory was found by Ivy et al.(2002). The authors  found that consumption of a combination of protein and carbohydrate after a 2+ hour bout of cycling and sprinting increased muscle glycogen content significantly more than either a carbohydrate-only supplement of equal carbohydrate or caloric equivalency. Argon and Schoenfild (2013) attribute the synergistic effects of protein-carbohydrate to a more pronounced insulin response.

Meal Frequency- Nibble or gorge?

Ever heard people yarp on about the fact that you must graze on 5-6 meals per day if you

want to improve your body fat percentage? I think this the biggest pile of dogs dinner the health and fitness industry wants you to believe, and its all a falsity. I know if i ate 6 meals a day i would blow up like a hippopotamus having a fat day. I know that I work much better with three meals. This isn't to suggest that 6 meals or 11 meals, might not work for you. This is my biggest piece of advice; find out what works best for YOU! Everyone is a different person,  with different reactions. Are you a nibbler or a gorger, what gives you the best results?  During a detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns, Bellisle et al (1997) failed to reveal significant benefits in respect of energy expenditure. In summary, consider your total amount of food consumed to determines the amount of energy expended during digestion. For example, eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is literally no difference.

Mindset- consistency and PATIENCE!

I see people go charging into a fat stripping muscle building  routine all guns a-blazing, so to 

speak  yet, with-out setting themselves up for consistency as they have failed to plan properly. At the end of the day, your goal is to reduce body fat whilst increasing muscle mass AND you surely want to be able to maintain the results that we achieve from our hard work, therefore going in with the right mind set is a totally essential part of your plan so that you can stick at it through the tough stuff. Some clients fall into the trap of training and eating well for a couple of days then slacking off for a couple of days.  Always be mindful of the fact that a spasmodic approach to training and nutrition will slow your progress down. The more you can assess your weaknesses and strengths, the more you can create the right strategies for yourself,  so that you achieve success. There is no doubt that the mind will flip out sometimes so it's up to remember that you are in control and to tame yourself in to the course of action that will lead to your desired changes. Get your self on track by recording your goals in detail. Download your free copy of the Bodywize health fitness and goals assessment.

If you like this blog post you will LOVE to know more about the macronutrients in further

 detail and how you can manipulate the correct amounts of macronutrients according to your body composition goal in your transformation routine. 

You can download your FREE copy of my report explaining everything you need to know about how to lose fat and build your fitter healthier, firmer body in the kitchen here: