How to cleanse your system - the quick & easy answer!

Hands up who had a big weekend with a little too much food, a little too many glasses of champagne and maybe not enough exercise? If you are feeling a bit run down, tired or just plain "yuck" today then I have a simple solution for you that will:

- cleanse your system

- increase your energy and metabolism

- improve digestion

- eliminate toxins

Lemon water! I know, simple yet very effective.

You can add a few squeezes of fresh lemon to warm water in the morning upon rising, or fill up a large jug with water, fresh lemon slices, lime slices and some mint. Sip this drink throughout the day and make sure you keep refilling it, so you always have a nice fresh glass on hand.

If you are someone that doesn't drink enough water, then this tangy twist on water may help to up your intake, while it cleanses and detoxifies!

Try my Lemon Water challenge for 7 days and let me know how you go!

Until next week, be fit & well :)

Courtney

Courtney Barber for Slim Secrets: 10 ways to lose your holiday weight gain - FAST!

Happy 2012 Readers!

How did you celebrate Christmas and the New Year? Is your answer "with too much alcohol and food"?

Yes we all indulge a little too much over the holidays, enjoying those festive treats and celebration drinks, however after all the Christmas cheer has gone we are usually just left with tired looking skin, tight clothing and little motivation to do anything about it.

Lets face it, if there was a quick and easy way we could shed some of those extra kilograms without having to make many drastic changes we would do it right?

Well lucky for Slim Secrets fans there is! I have put together 10 ways you can shift those extra kilos starting this week (without having to totally kill yourself at the gym like everyone else!)

10 Ways to Lose Your Holiday Weight Gain

1. Cut out refined sugar now - that means soft drink, cakes, lollies, chocolate (yes you know all the bad foods you shouldn't be eating).

2. Limit carbohydrates at night - You don't need the extra energy before bed, so stick with lean proteins and fiberous vegetables and salad.

3. Eat 3 protein rich meals a day, with 2 light snacks inbetween - Slim Secrets bars or shakes are a perfect snack! Check out the whole delicious range here.

4. Drink at least 2 litres of water per day.

5. Do 3 sets of 12 pushups first thing when you get out of bed - you will be surprised how energised you feel after.

6. Throw away all the Christmas leftovers - including all the unopened boxes of chocolate, bottles of wine and anything else filled with sugar or fat.

7. Keep some dumbbells next to the TV so that you can always do a quick set of exercises while your programs are on, instead of sitting down and doing nothing.

8. Sit down and plan a concrete exercise and eating plan - this will keep you on track and focussed!

9. Do at least 30 mins of powerwalking per day - a good option if you don't have access to a gym.

10. Try something new - it's 2012 so mix it up a bit! If you have always done the same workouts or same classes then its time to change it up. Your body will respond positively!
Print this list out and tick each item off as you go this week. By next Monday you will certainly be feeling fitter and healthier! Is 2012 the year you are going to achieve your "body goals"? I'm always here to help, so make sure you email me your questions through the "Ask the Trainer" tab!

Be fit & fabulous!

Courtney

Courtney Barber for Slim Secrets - How to boost your health and fitness in 1 week!

Happy Monday!

How are you feeling today? Lethargic & tired from the weekend or full of energy and vitality ready for the day! :) Did you implement some of my weekend survival tips from my blog post last week? If you missed it, you can read it here.

I get a lot of emails from people wanting to make changes to their life, especially in the realm of health and fitness. I know that a lot of you would love to have an abundance of natural energy (without needing those doubleshot expresso's) and would love to fit perfectly into your favourite pair of jeans (without all the "lumps and bumps" sticking out). We all have things about our lifestyle that we would like to change, but sometimes it seems as though there are a mountain of items on the To Do List and never enough time to get them done. Wouldn't it be great if we all had an extra 10 hours in the day to work on our bodies, mind and soul. Sometimes just the thought of starting can be enough to make us cringe and wait til next Monday!

I know that most people are very busy and sometimes our health can take a back seat - however it doesn't need to. I have listed 5 ways that you can boost your health and fitness in 1 week! Yes that's right! In just 1 week! If you have been waiting for the right "Monday" to start then today is the day! Print off my list and tick them off over the next 7 days. You can feel an increase in your energy, your skin will look great, your tummy will be smaller and you might even pick up a few compliments along the way :)

How to boost your health & fitness in 1 week!

1. Drink at least 2 litres of water each day - Go to your nearest 7-11 or supermarket and instead of buying a small bottle of water, buy the big 2 litre bottle. Sit it at your desk or wherever you spend most of your time. Your goal is to drink that whole bottle before lunch time. If you can drink it all, then fill it up again and keep going!

2. Cut out the junk - You know what food is good for you and what isn't. No junk this week! Keep some Slim Secrets bars in your bag plus some fresh fruit and almonds.

3. Go to bed earlier & wake up earlier - We all love staying up late watching True Blood, however this week you are going to go to bed a bit earlier than usual. Sleep is so important for your body. Set your alarm 15 minutes earlier than you would normally get up. Use this extra time to do a little circuit in your living room.

4. Move more - When you get home from work and feel like just relaxing in front of the TV - don't! Get up and go for walk or head to the gym. Activity is key!

5. Beauty time - Nothing looks better than glowing & hydrated skin. Exfoliate your whole body, have a face mask, pop on some tan (makes everyone look healthier!), give your hair a deep conditioning treatment. Simple things really make a difference!

Don't wait til next Monday - start today!

I also look forward to reading more of your questions through Ask the Trainer, so keep them coming!

Courtney :)

Courtney Barber for Slim Secrets - Time to Shape up for Spring!

Hi Everyone!

I hope you all had a great weekend and are now feeling the full effects of the Spring sunshine! It’s time to get rid of those winter layers now that the weather is warming up and embrace the outdoors. I am sure that many of you have full calendars coming into October and November, so what better time to start a new exercise and nutrition regime that will ensure you are feeling and looking your best. It can be hard to find motivation after months of hot chocolates and winter coats, however now is the perfect time to get those sneakers out of the cupboard and start your plan of attack.

Let’s Exercise

One way to keep in shape and take advantage of the warmer weather is to exercise outside! A morning jog or powerwalk is a great way to wake up and the best part is that it keeps our metabolism boosted throughout the day. Not to mention the rush of endorphins that will make you feel on top of the world! Alternatively, dust off the gym membership and commit to 2 weeks of workouts or classes. Really push yourself to keep that commitment and you will find that after the 2 weeks you will surprise yourself with some noticeable results. Make sure you supplement with one of the new Protein Shots after your workout to maximise your results!

Kick-start with a Cleanse

If you are feeling particularly sluggish after all those winter months, it might be a good idea to cleanse your body. I have added 7 tips below that you can start today, that will have you feeling better, more energised and less bloated in no time.

                 Courtney’s Instant Cleansing & Energising Tips for Spring

• Drink more water! 2 – 3 litres a day will help to flush out those toxins and improve your skin and well-being. Add some lemon slices and try to drink 2 litres before lunchtime!

• Have an alcohol free month. Give your body a break and see the instant results.

• Clean out the fridge. Get rid of anything that is white, full of sugar, salt or chemicals.

• Stock up on your healthy food. Lean protein, wholegrains, vegetables & fruit.

• Give your body a break from Caffeine. If you have been living on coffee or energy drinks over the past few months then give your body a rest. Switch to herbal tea or water.

• No bread. You would be surprised how much bread can bloat your stomach and add extra pounds. Switch to brown rice, or cut a wholemeal wrap in half and use that instead. 

• Exercise.  You don’t need any fancy equipment for this Super Quick Workout: 20 pushups, 20 squats, 20 dips, 20 lunges, 20 crunches and repeat x 5.

Try all of these tips this week!

 Send me your questions at Ask the Trainer

 We have just launched our Ask the Trainer feature, so remember to send me your fitness and wellness questions! Each week a selection will be posted on Facebook with my answers. Don’t wait until Summer to find out what types of exercises you should be doing to tone your arms or flatten your tummy!

I hope you all start my cleansing tips today and I would love to hear how you all go with them! Take action!

Have a fit & fabulous week!

Courtney