90 Days To Change Your Life

Found this cute video that really sums it all up...

If you have always wanted to change your life, but didn't know how,  or just got disheartened, take a leaf out of her book and just rise up and go for it.

So many people procrastinate over the most important decisions of their lives.

Don't let that be you!




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To your dieting success! 

Colette Morris 
LFGC Founder
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JOIN THE CHALLENGE WITH US HERE:

http://www.90days2change.myvi.net


The Challenge is for everyone and EVERY BODY

Don't miss your chance to try the USA's #1 Weight Loss and Fitness Challenge

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Fat Busting Exercise Routines

 Hey I've got a massive secret!

Well it is not really a secret, because it's been around a while, but there is a way in which you can work out less and burn more fat....

Yes you heard me right. How?

It's called High Intensity Interval Training (or HIIT)

SO what is it?  Well it's format is brief bouts of hard exercise in short bursts paired with easier activity for recovery, this helps to burn off more calories per minute than doing a longer workout at a steady pace.  


You can perform a HIIT workout in 30 minutes or less.  A great iphone app for this is NIKE WOMENS TRAINING. They have a range of interval training sessions and weight bearing sessions so your choice!


 This routine helps to burn of 350 calories in 30 minutes and as you get fitter you can extend the length of the workout. You can do this with any type of cardio,running, jumping rope, or treadmill elliptical. 


So for the first 10minutes:
warm up - this could involve walking at a moderate pace for the first 1- 2 minutes,then stepping up the pace for the next 3-4 minutes then leading into a light jog for the next 5 - 7 minutes, then a short sprint for the next  30 seconds then back down to alight jog for the final 2 minute.


30 seconds - workout at a strong to challenging effort,  this is where you feel almost breathless and can only sing 'happy birthday' a few words at a team.


then rest for 1 minute

Repeat the above sequence two more times, so after your first sequence you should be walking at a moderate to fast pace, then stepping that up to a light jog then extend the jogging time where you are able to, if you are not up to jogging yet, then increase your walking pace to as fast as you can and sustain this for at least 4 - 5 minutes.


Don't forget to warm down, so take 5minutes out to cool down walking, stretching etc.




Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Weight Loss, Weigh Maintenance - Discipline Required!

 Whether you are losing weight or if you want to maintain your weight, you need to have a certain level of discipline.

Key to being successful in your weight management program is to being dedicated and focused.  Having a strong will also helps, but we now that this is not always the case and sometimes we get tempted to go off track.  I know because I have been there. This Year I Will...: How to Finally Change a Habit, Keep a Resolution, or Make a Dream Come True.  This is a great book which will help to change your mindset and help you achieve your goals.  I suggest clicking on the hyperlink and getting this from Amazon today!

 Others have recommended having hypnosis to help break habits or achieving success, whilst this can have some benefits,its all about changinge your mindset subliminally.  Don Barnhart's audio CD Personal Power Hypnosis By Don Barnhart is one that I would definately recommend for this if this is the route you wish to take.

What ever you do and whatever method or way you decide to keep yourself on track, remember action is going to be the key think in you achieving your goals. Without the right action and the right time, you will not move forward.

It's far too easy for some to just give up when they are feeling they are having a bad day and turn to bad habits, self destructing habits.  The guilt then sets in and somehow all your resolve goes out the window and you revert back.  Only you can recognise when you have given up on yourself.  Having accountability is key for achieving weight loss success, so go out there and tell the world, your friends, your neighbours you are on a mission to drop a dress size or two, or pants size or two.  Nature's choice they will be asking you how you are getting on every now and then,so the thought of them asking will ensure you keep yourself in check.


Finally having a weightloss coach or nutritionist on board with your programme will also ensure success for many, as they will make you accountable each step of the way.  Losing weight is an achievable event no matter how much or little you have to lose, maintaining weight is the easy part, as once you have got there, you just need to keep up the momentum of watching what you eat, how much exercise you are getting and your portion sizes.

To your weight management success!


Colette Morris SAC Dipl. (Diet &Nutrition)     
London Fit Girls Club Founder

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

IPhone Apps- Can They Aid Your Weight Loss?

Well what can I say.  About a month ago I upgraded my cell phone to an iphone 4 and was amazed at all the different 'apps' or for those of you not in the know 'apps' is short for applications.  
More and more on television, on radio and even at the cinema they are advertising iPhone apps for users to use in day to day life.

I searched on my iphone 4 for  weight loss 'apps' and was amazed to find a variety of paid and unpaid ones which can aid weight loss.  Off course you still have to make and effort to eat the right foods and exercise, but some of these apps can help you with your calorie counting and exercise 'burn' rate.

Using these apps does not mean you do not need nutritional expert advice, they should be used as 'aids'.  Consultation with a GP and with a Nutritionist is advisable before using any such app to improve your weight loss or health.

So here goes, here is my top 10 iphone 4 apps to aid weight loss...

1.
Nike Training Club

If you want to lose weight , tone up, build muscle this is a great app which you can use without weights, and is my personal favourite.  This is a FREE app which you can download from the APP Store.  It is also available on Android here ..
The workouts are hard and make you sweat, and you do see the results in a short period of time. I love using this app at home, in the park and with the LFGC members.


2.
My Fitness Pal -
This is a great app which is also available on iphone, Android and Blackberry you can input your daily food intake, as it has a calorie counter.  It can also scan the electronic labels of the foods you eat, saving you time and effort recording carbs, fibre, protein amounts etc. You can also add your weight and measurements and it will keep a track of how you are getting on.

3. My Net Diary
Another great app available on Android, Blackberry and iphone platforms. This app has a large range of the most popular diets going, and you can tailor your diet to your personal preferences so this gives you the best chance for long-term success.

4. Pedometer
You know you need to do your 10,000 steps per day dont you?  Yes this is a great FREE app, although there is a paid version which has more extended features.  It is a great tool to have you can set the speed to walking, running indoor or outdoor. Tells you calories used as well as the distance travelled.

5. GPS Motion x
Great app for  outdoor enthusiasts and makes a great addition for walking, jogging, cycling, skiing, sailing, kayaking, this not only has a pedometer, it also saves the route you take as 'tracks' with the mileage and time taken.

6. All-In-Yoga
If you love yoga then this is the app for you. You can get this for your ipod, ipad as well as your iphone. If you have never tried yoga you can also find this gentle and useful.  Great for stretches and for meditation.

7. Mi-Meals Planner
If you are busy and find it hard sticking to a healthy eating program, this is great for keeping you on track. Planning is essential to any weight loss campaign so check out what this app can do for you.

8.Weight Loss Tips is another great app as this gives you motivation and great advice to help keep you on track.  I could not find a link for this so you will have to look it up on Android and Iphone.

9. Fitness Pro
This app has a long list of workouts for weights and cardio exercises for all areas of the body.   It also shows you a demo of how to do the exercises correctly so as not to cause injury.  From beginners to Advanced.

and finally .....

10.Lose It
A FREE app.  Helps you stay on track each day by recording your food and exercise and staying within your budget. The average active Lose It! user has lost more than 12lbs and more than 85% of our active users have lost weight.

Hope you enjoy your workouts and yes the mobile phone apps can really help with your weight loss and fitness.  I know because I use them... :)

Whats your favourite weight loss or fitness app?  Let us know by leaving me a comment below



Colette Morris SAC Dipl. (Diet &Nutrition)    Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.