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Most people think that by learning more about nutrition and exercise they will reach their weight loss or fitness goal. You can have all the knowledge in the world, but if you don’t have the mindset to act on that knowledge then the knowledge is useless.
It’s no good jumping from exercise programme to exercise programme and nutrition programme to nutrition programme if you haven’t worked on your mindset. Even the most basic exercise and nutrition programme can help you achieve results if you follow it fully, so you are far better off working on your mindset in order to reach your goal.
Most people when trying to find their WHY come up with ‘I want to lose weight because I want to look better’. If it was going to inspire you then you would already have reached your goal as everybody thinks they want to look better.
Just as you peel off the layers of an onion to get to the core, you want to peel off the layers of your WHY to get to your core why.
The more times you can ask yourself why, the more chance you have of finding your true inspiration. Finding your WHY won’t just help you with your fitness goal it will help you in any aspect of your life. It can help you make more money, it can help you improve your relationship and it can help you improve you career. Once you have this burning desire is when you should start to look for information to make it happen. Information with a burning desire to take action is a deadly combination which will help you achieve anything you want in life. When I started my Flat Tummy plan I found that addressing why I over-ate was just as important as looking at what I was eating when it came to creating a weight-loss plan to which I could stick.Starting today a€” and for the rest of the week a€” carry a small notebook around with you and jot down everything you eat and drink, as well as any exercise you do.
THE FLAT TUMMY CLUB DIET RULESIn addition to your diary findings, these simple, tried and tested diet rules are all you need to lose excess pounds easily, keep your appetite under control and eliminate a bloated tummy.
OATS: As well as being rich in filling complex carbohydrates and fibre, porridge oats are easy to digest (especially if you soak them overnight) a€” so they can help you eat less and reduce bloating. GET PLENTY OF R&RIta€™s really important to take time out to relax every day on the Flat Tummy programme.
The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. January 15, 2012 by Julie 165 Comments If you read this blog with any regularity, you’ve likely noticed that I have a serious love of circuit-style workouts. One of the best part about circuit workouts is that many of them require no gym equipment and those that do can usually be slightly altered so you can do them at home in your living room. Below you will find some of my favorite workouts that I modified slightly (the original workout is hyperlinked) so that they may be done at home or in a hotel room when you’re traveling. I’ve heard great things about BodyRock and Insanity for awesome and challenging at-home workouts but still haven’t tried any of their workouts myself. I workout at home every morning and go for a run in the evening…morning workouts are always circuits or Pilates but I’m going to give one of yours ago in the ! Usually I’ll either pop in a Jillian Michaels DVD or make up my own circuit if I want to workout at home.


In this last couple weeks, I’ve been utilizing alot of your at home circuit workouts to change things up! I’m def in need of some at-home workout options… With the new puppy all I wanna do is be home and be with him! Repeat entire workout doing 9 reps, then 8, 7, 6, 5, 4, 3, 2 and 1 each – and you’ll get your 1 BIG BURPEE experience!
Hi Bonnie, so glad you focused on one of the classic exercises, all too often we dismiss these tried and tested routines and as with so much in life always go with the new big shiny promises. Once you do this then this is your true reason why you want to reach your goal and it is the only thing that is going to inspire you to reach your goal.
Cortisol, the hormone that is released when we are stressed, directs your body to store fat centrally.
I love how they move quickly and fight exercise boredom, but mostly I love how much they kick my booty!
My gym membership ends Jan 31st because I’ll be doing a lot of traveling off and on before officially moving the beginning of May so these ideas will really help me! There’s nothing better than waking up, whipping out your yoga mat, and busting out a nice flow. I think many people think they have to have a new set of moves or learn a whole new exercise in order to really get a good workout – but the truth is, you can take 1 single exercise and turn it into an entire workout if you get a little creative. What if you took just the first part (the squat), then the 2nd part (the thruster), the 3rd part (the plank or push up), then back to the thruster again, and finally the last part (the jump) and you did each movement separately. Be sure to include plenty of the recommended Flat Tummy foods and at least five portions of fruit and vegetables.Dona€™t go hungry. I find the finer texture of the cheapest, supermarket brands makes them easier to digest and, frankly, more enjoyable to eat. At first I would only follow the p90x plan but now I make up my own using p90x on some days and walmart workout dvds on others. I’ve been loving all the different circuit and HIIT workouts floating around lately, I keep printing them off and switching things up which keeps it fresh. Suddenly, you have quite a challenging workout – all created and inspired by one simple exercise. All you have to do is eat a diet consisting of whole natural foods and follow a progressive exercise programme. Our tummies are always the first place to betray any weight gain a€” and as every woman knows, shifting a spare tyre can be notoriously difficult.
This may be hard to do a€” even painful a€” but it really is the only way to get a clear picture of where your weaknesses lie. Skipping meals has been shown to affect blood sugar levels a€” which, in turn, affects willpower.
I hope you enjoy little glimpses into my life and have fun trying the sweaty workouts I frequently share and making some of my favorite recipes along the way! I also like to bike on days when the weather is nice, but lately it’s been rather cold.
The other day I posted a really challenging (for me at least) tabata workout that can be done at home- check it out if you want!


But according to Kate Adams, founder of the Flat Tummy Club, you can lose up to 7lb and knock inches off your midriff in just seven days by following the cunning diet and exercise programme that helped her lose more than two stone. As well as keeping a diary, write down your weight, measurements (bust, waist, hips, upper thigh) and take a photograph of yourself as you are now. Choose from the list of healthy snacks and have one mid-morning and one at tea-time to keep your energy levels and resolve on an even keel. Turn it into a dessert with a drizzle of honey and, for a delicious breakfast, top with fruit and a sprinkle of granola.
Charting your progress from week to week is a great motivational tool.Once youa€™ve listed a few days of eating and exercise habits, youa€™ll be able to start to use what you have discovered to lose weight. Yoghurt also contains bloat-reducing lactobacillus a€” those helpful bacteria that feed our intestines and improve the way our digestive system absorbs nutrients.
Perhaps youa€™ve realised you should take a packed lunch to work to avoid the temptations in the local cafe. Steer clear of bread a€” the high levels of yeast and gluten in shop-bought bread can lead to a bloated stomach and see-sawing blood sugar levels.
If you want to get the full effect of its tummy-reducing bacteria, always buy full-fat, plain, live yoghurt a€” and add fruit or honey to it just before you eat it. Or maybe you need to opt for a relaxing bath rather than reaching for a bottle of wine at the end of a tiring day. A plan that worked so well at reducing bloat and excess weight that I lost 7lb in the first week and 2st in six months. If you feel you need some extra carbs, choose oatcakes or sourdough bread, which offer a slow release of energy. They are considered to be healthy fats, particularly when it comes to heart health, and are found in avocados, olives, nuts, seeds and dark chocolate. It has mild diuretic properties and studies suggest it may even help to regulate blood sugar a€” which will reduce cravings for refined carbohydrates and sugar. CUCUMBER: Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum.
Check food labels to see what a recommended portion of various foods is considered to be (youa€™ll be shocked at how little that can sometimes be) and eat from a smaller plate to avoid any temptation to overload.
For many of us, there is also a direct correlation between how healthy the rest of our diet is and how much alcohol we drink. Ita€™s not just the extra calories in that half-bottle of wine a€” but all the nibbles that often go with it.
If you know alcohol is one of your vices, you will need to avoid it or strictly control the amount you drink if you want to lose weight.



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