Staying Motivated..The Simple Plan.

Hello!

It's been a whirlwind of a start to this new year and I cannot believe we're in February already!
I have been thrown into work with no holiday whatsoever and then since the end of January up until now I have been attending all my fellow Aquarian friends Birthday parties! That means cakes and desserts ALL THE TIME! Yay??! Not so much for my toosh, no! I am all for having my sweet treats as my cheat meals but this was getting ridiculous my body was almost on a permanent sugar rush!
My advice is stay away from SUGAR and from having Aquarian friends.. (just kidding about the friends part ;p)

So in an attempt to keep myself and you motivated to stick to your clean meal plan and training routine its time to get going, just do it. There's nothing like having a slim toned body, you don't have to worry if your clothes look good on you, if the love handles are popping out the sides,or if your skinny jeans make your bum look big! But this doesn't come easily...as all good things in life don't,we all have to work a little bit at it.

The Plan is simple!
Eat clean, organic unprocessed fat free meals..don't forget about portion control (if you can manage 6 small meals a day that's brilliant).
Do at least 3-4 hours of interval training cardio a week and 2-3 hours of strength training or toning exercises to keep those muscles tight and toned. Some of you are thinking that is SO MUCH, well think again its not much to ask of you to exercise for 7-8hours in a week if there are 168 hours in total per week! That's less then 10% of the total weekly hours.....we CAN do it and we owe it to ourselves to do it.

In other exciting news I am going to be helping, dieting and training with my BFF Bailey Schneider as she has taken up a 12 week challenge to transform her body! I am so happy and proud of her because I KNOW what results she WILL get and I'm so happy and proud to be there to help, motivate and assist. See Bailey's Blog Vanilla Blonde
I'll be posting follow ups of my training with my BFF Bailey, B and K moment training session and some of my favourite fat blasting and toning exercises as well as some guilt free snacks.
I leave you with some motivational pics for now.

XXX
K

Jamie (Fitness model)

Alessandra Ambrosio

Jennifer Nicole Lee

Joanna Krupa

The Victiria Secrets models

Yup no more sugar for me! 

PS Thank God February is basically over!

Kim Kardashian Celebrity diet of the week

Every girl decides to go on a major diet and exercise routine before her wedding day.
Before Kim's wedding she was  on a total body workout, she would often train twice a day. Her mission was to drop 2 dress sizes without losing her famous curves.

Kim's Training Routine
When Kim trains she breaks a sweat 2-3 times a week with bicep curls and lunges. This is great functional training because she's building muscle, increasing her heart rate and therefore burning more calories and body fat as well as toning her muscles. By combining bicep curls and lunges you're also training the core as it has to be engaged in order to give you strength and balance to do the exercise.
According to E! to add to this she also goes to Barry's Boot camp where they do an hour long high-intensity interval training. According to US Weekly Kim would go up to 5 times a week.
Interval training is a great way to tone, burn calories and blast that body fat off!

Diet

To get the weight off Kim had to make some diet changes. She said no to the Junk food and yes to Grilled chickens and salad! If Kim orders chicken or a turkey burger it's without the bun. 

Kim Kardashian's Diet is basic. She stays away from junk food and limits herself to roughly 1400-1500 calories a day. Here is a sample of one daily meal routine:

Breakfast: Smoothie made with peanut butter, bananas and protein powder
Lunch: Chicken salad with low fat dressing, iced tea with 5 sachets of Equal sugar sweeteners
Snacks: Sugar cookies, sliced apple with 1 tablespoon chunky peanut butter (its my favourite snack too)
Dinner: A tiny slice of pizza bread, a piece of grilled salmon served with pesto sauce, 1 cup of brown rice and  2 cups broccoli
See! Even Kim Kardiashian has to work out super hard to lose that extra weight and keep lean and trim. Even if her marriage is already over.....*Sigh*


(PS. I just LOVED Kim in the Blonde hair so I had to add the picture in )

Stay motivated! December holidays are around the corner ;-)

Much Love

K

XXX

Motivation

Hi!

Today I thought I'd just give you a push and a nudge ;-) See you at the gym!

Dont wait for Monday......

XXX

K

Celebrity Diet & Workout Routine- Nicole Scherzinger

This gorgeous lady fascinates me. I think she is incredibly sexy and has a gorgeous body....I recently watched the X Factor where she is one of the judges.

Every time I see her I want to know what she does to stay so trim & lean..... I did some research and here it is...our motivation for this week. MOTIVATION MONDAY! ;-)))

Nicole says she believes in Cardio. Cardio,Cardio! 

Nicole is a lucky girl because her job keeps her active! All the performing and dancing on stage and music videos gives her many hours of cardio and toning workouts.

When she's not performing Nicole does a lot of jogging and running for cardio and has a personal trainer who helps her keep toned and lean. 

For her core she does repeat crunches on an exercise ball. For her lower body Nicole practices her dance routines, runs and does many reps of squats and lunges.

Basically she does A LOT of cardio (we know this melts the body fat right off), stretches out and lenghtens her muscles from dance moves/routines and to keep toned she uses her body weight by doing many reps of lunges and squats. Now for her diet...

Nicole says that to slim down for a shoot she cuts out the following form her diet:

Carbs

Late night eating

Dairy products and

Salt

She tries to eat 3 healthy meals a day and if shes really busy she eats 6 small quick meals during the day.

Nicole likes to Snack on apples and peanut butter(my favourite snack too! )

So there you have it, keep up with the cardio, eat healthy and take up dancing! There's a lot of great dancing DVD's out there that teach you dance moves whilst shaping and toning you at the same time.

Here's some pics of this gorgeous lady.

XXXX

K

Take up a hobby...I've staryted cycling!

My hubby and I have been enjoying our weekend off road mountain biking, its a hobby we get to do together, enjoy nature and spend quality time together.
Well this weekend hobby has grown on us and we now have entered the 94.7 Cycle Challenge. A year ago I would have told you you're crazy if you think I'm going to cycle 94.7 KILOMETERS!!!

Today, I am super excited and I believe we can do it!

This hobby has motivated us to eat cleaner and leaner too.....we might as well use all this weekly cycling as our main cardio training and combining it with a healthy eating plan will melt off the body fat just in time for a Summer beach body! ;-)

So I recommend taking up a healthy hobby...one that you can do with your man or your girlfriends....there's so many fun options out there not everyone likes cycling and that's cool.
Take up sexy Latin American dancing with your man or pole dancing with your girlfriends, whatever it is that interests you go for it! It's never to late to get active and start a healthy,social and fun activity! ;-)

PS. Today is a cardio day so we having a break from our Buns & Thighs workout.... So Cycling for me ;)))

XXX
K

Celebrity Diet & Workout routine of the week

Jessica Biel:

Walking Lunges:

One of her favorite warm-ups is the walking lunge. "This stretches out the larger leg and glute muscles," says Walsh. How-to: With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 8-10 per leg.

Cardio:

"It's the cardio that leans her out,” says Walsh. After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints.

Core:

"Hanging leg raises don’t build a six-pack, but they flatten," says Walsh. "Jessica hates them, but she powers through!" How-to: Hanging from a high bar or rings, pull knees up slightly above waist. Do three sets of 15 repetitions.

Plyometrics:

Plyometrics: "These hurt," says Walsh of stair jumping. "Even athletes hate them. After Jessica did these the first time, she would've punched me if she had the energy." How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.

Weight Training:

Jessica's trainer suggests she use lighter weights with more  reps and keep moving, so it becomes a cardio workout.

For the mid section:

The Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.

For shoulders/biceps:

Stand with knees slightly bent. Hold 10-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.

Jessica's Diet

"Clean foods"

— those that aren't processed—are on the menu Walsh created. "She eats complex carbs at the beginning of the day," he says, "and tapers off by the end."

Breakfast

1 cup of oatmeal with handful of berries.

Snack

1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.

Lunch

Salad with 5-6 oz of chicken, vinaigrette dressing.

Snack

A banana, apple or strawberries.

Dinner

6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice.

Sweets

A couple of pieces of dark chocolate.

*Courtesy of People Magazine 

Here's our motivation for the week ;-)

XXX

K

Getting back into action

So I haven't blogged in ages, I'm more of a verbal blogger! LOL, I've had countless hours of conversations with my friends on how to get back into gym & eating healthy, giving them tips and motivation.
It feels good to be able to motivate and help my friends.... and by doing so I'm helping and motivating myself!  ;-)

Ive decided to put it in writing and hopefully I can be of help to many more :-)

How to start?

The best way to get motivated is look at those you admire... I love Jessica Alba and Kate Hudson..
They both gorgeous, funny, down to earth and have the most amazing bodies!

So how do they do it?? I've done some research and they don't just wake up with perfect bodies. They work hard for their figures. These ladies eat right and train hard... and no it's not just one spinning class 3x a week... These girls train 2-3 hours a day!

I'm not saying we all need to give up our lives & jobs to train for a minimum of 3 hours  day, but what it does show us is that these perfect beings are only human...like you and I. Which means we can do it too! ;-)
If we can go to gym at least once a day for 5-6 days a week, 1 hour a day and eat clean, we too can have gorgeous healthy bodies, glowing skin and confidence to wear that little black number. Its not much to ask for...1 hour of your 16 hour day sitting on your toosh! No excuses we can all find that 1 hour a day.

Don't wait for Monday, go to gym today... do 30-40 minutes of cardio and then 20-30 minutes of circuit to wake up all those muscles in your body. If you have more time during the day or your weekend, take your dog for a walk, go to gym with your man or your girl friend, take up cycling..get active.

Remember to be conscious of what you put into your body, your body is your temple...look after it.
What would you expect Jessica Alba or Kate Hudson to eat? I doubt we'll see her with a coca cola in her hand or a beer, she's more likely to be seen with a bottle of water in her hand and snacking on some strawberries. I personally find it so inspiring seeing a gorgeous slim girl sipping on water and leaving a gym as opposed to one drinking a beer and smoking a cigarette!  Become who you admire....


Supplement of the week: Lecithin


Why Lecithin?
Lecithin consists mostly of  the B Vitamin Choline, and contains Linoleic acid and inositol. Lecithin enables Fats such as cholesterol and other lipids to be dispersed in water and removed from the body. The vital organs and arteries are therefore protected from fatty buildup. Taking a 1200mg capsule of Lecithin before each meal helps in digestion of fats and the absorption of fat soluble vitamins!
Sources of Lecithin: grains, legumes,fish and wheat germ.


Referece: Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth edition. New York. Penguin Group USA
Go get some at your nearest pharmacy.

Celebrity Diet & Workout routine of the week


 Jessica Alba's workout routine & Diet:

Her diet secret is “portion control” says her trainer in the latest issue of In Touch weekly, and “she knows how to keep her eating habits under control.” “She likes to have dinner out, but will only eat half of the food on the plate.”

In addition to a balanced diet, Jessica also watches her carbs, leaving bread and desserts off the menu. But she doesn’t deprive herself when she gets a particular craving “You need to indulge and have that chocolate cake whenever you feel the need.”

Jessica Alba’s Diet Plan
It’s a South Beach style diet, with lean meats, whole grains, low-fat cheeses, fruits and veggies.

• Breakfast
  1 cup oatmeal with berries with 3-4 scrambled egg whites when working on the film set.

• Lunch
  Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

• Dinner
  Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes

• Snacks
  handful of almonds or hot air popped popcorn

Jessica Alba’s Work Out 
Jessica is big on exercise with lots of cardio on the elliptical, stationary bike or treadmill for 30 minutes four times a week. She adds resistant-training including weights and yoga to tone up for her action roles in films.

http://www.celebritydietdoctor.com/jessica-albas-diet-and-workout/

Much Love K!

XXX