5 reasons why you fail to lose weight, stay motivated and acheive your fitness goals

Love hearing feedback from clients regarding their success and received this message this week from a young lady who never thought she would ever find exercise something to look forward to:

"I woke up this morning and couldn't wait to get to the gym and start my workout! (Shock I know!) A few months ago I hated the gym and was thinking about canceling my membership. I am so motivated!! Finally something that works for me plus my legs & butt have never looked better! Can't wait to hit the weights today!"

Ashleigh

With the launch of my new fitness services, I have had many questions regarding the right programs for people and which plans would be best suited for them and their lifestyle. 

If you are new to exercising or simply returning after a bit of a hiatus, finding the right plan can be difficult. Everyone wants to jump straight in to the "all or nothing" routine, however from observation, I know that after a few short weeks (or even days) people can lose focus, motivation and momentum, slowly falling back into old habits.

This can usually be the result of a few things:

 

The "total action hero"  Approach 

You desperately want to lose weight (right now!) so you choose the most extreme fitness routine/DVD/program in the market, that has amazing transformation photos, however after playing the DVD/starting the program, you realize that your body is not cut out for 100 burpees in a row or explosive pushups with double claps. You then feel defeated and throw the DVD into the drawer (while icing your aching joints and sore back) and then watch more fitness infomercials, hoping to find the next fitness solution!

The "I am confused about what I am doing" Approach

You decide you are going to exercise, so you head to the gym, walk around, lift a few weights (without any plan or without knowing what to do), walk for 10 minutes on the treadmill and go home. You repeat this for 2 weeks, don't see any results, then give up, deciding that nothing will ever work for you.

 The "I want to look like Angelina Jolie" Approach

You look through the internet and find a fitness routine that a celebrity, model or bodybuilder follows. You print this out and take it to the gym, then realize that you don't understand any of the exercises and that even after following it diligently for weeks, your body doesn't look anything like theirs does! How could this be? This routine goes into the trash and you then start looking for a new celebrity, model or bodybuilder routine on the internet to follow...

The "cardio bunny" Approach

You are scared of doing weights so just stick to cardio. After doing an hour a day on the treadmill, you notice that your clothes are a bit looser, but your body is not really changing shape. You decide that you will now do 2 hours a day. After a week you realize that you simply exhausted and all this cardio is not sculpting your butt like you wanted or giving you definition in your arms. You can't work it out though - all the women are on the cardio machines so it must be the right thing to do?

The "I can eat anything because I went to the gym" Approach

You find a plan that fits into your lifestyle and work out religiously. You start to see great results, so think that you can start to "slack off" now and have dessert every night, "because you deserve it". You then notice your results are lagging, so work out even harder. Your body is looking great! Time to treat yourself again, so out comes the cupcakes. This cycle continues endlessly!

Do any of these examples ring a bell? There are many more I could list, however these are the most common ones that I have observed.

So how can you choose a plan that will work for you and your goals?

Here are 10 important things to consider:

1. What are you trying to achieve? Set clear goals on your dream body!

2. When do I want to achieve this by?

3. How much time can you realistically set aside for training?

4. What is your skill level?

5. Do you have any injuries that may stop you from doing certain exercises?

6. What type of activities do you enjoy?

7. What keeps you motivated?

8. Do you prefer to work out at home or in the gym?

9. Are you able to follow a plan exactly?

10. Are you serious about making real changes to your body, or are you looking for a quick fix?

Ask yourself these questions to work out what NEW approach will work for you. Following the same routine (that has not given you results in the past) is a surefire way to achieve very little progress.

Be fit & well :)

Courtney

8 Steps to a Bombshell Beach Body - World Physique Magazine

Everyone wants a Bombshell Beach Body!

This month, one of my articles was published in World Physique Magazine, outlining 8 steps you can take to work on building your own bikini body. This is a great article, as it includes some simple, yet effective tips for your diet and also my Sexy Summer Circuit, which will leave you feeling sassy and strong! It is the perfect mix of cardio and strength training, guaranteed to raise your heart rate and build long, lean, sexy muscle!

You can read the full article in the Summer Edition of World Physique Magazine, which if you are not familiar with, is a fabulous magazine full of great fitness and nutrition articles, written by fitness pro's, including pro fitness and bikini competitors, bodybuilders, trainers and nutritionists.If today is the day that you have wanted to try something new in the gym, then print off my Sexy Summer Circuit and get to it! 

 I also encourage all of you to visit my official Facebook page, as I regularly post exclusive workouts and fitness tips there. 

Be fit & well :)

Courtney

Workout Video! 3 exercises for amazing abs!

As you know as I am the Celebrity Fitness & Lifestyle Expert for FitPerez and have recently shot some amazing fitness videos for all the fabulous readers out there!

I have a great video that covers 3 of my favorite ab exercises, which you can do as circuit or straight set. 

I love these exercises because they cover all aspects of the abdominals and work the upper, lower and obliques.

Do this at the end of your workouts or dedicate a training day to abdominals, to really target this area!   
  

>>>>>   Watch the video here!  <<<<<

Tune in for more great workout videos and fitness exclusives right here on my official blog.

Be fit!

Courtney

What exercises can I do to tighten my inner thighs?

Hi Everyone,

This week in my "Ask the Trainer" column (courtesy of the amazing Slim Secrets) I was asked a very popular question that concerns most women...

Hi Courtney! What exercises can I do to tighten up my inner thighs?

The inner thighs are a trouble-spot for most women and usually are one of the last places that seem to shrink with regular exercise. Using cardio workouts to burn off the extra 'layers' on your body, you can then work your inner thighs with these moves:

- Plié Squat

- Side Lunge

- Cable Adduction

Try for 3 sets of 15 reps per exercise.

If you really want to tighten up those inner thighs, then do these exercises up to 3 times a week, on non-consecutive days, or add them to your normal leg routine.

Be fit & well :)

Courtney 

Other cool places you can interact with me - Facebook - Twitter

3 step guide to gorgeous glutes

 Hi Readers!

I get many requests from clients for exercises that tone and shape the glutes and the secret to a "perfect behind" is working this area in all directions. Working the three major muscles, the gluteaus maximus, medius and minimus, you can sculpt and shape your glutes to perfection!

Need to lift, tighten and tone your tush? Try my gorgeous glutes workout below. For maximum results, do this workout twice a week and include some weight to increase the intensity.

Move 1: Side Step Up

Standing alongside a bench or step, step up with your left leg, so that your right leg is still on the ground. Squeeze your glutes and push through your left heel, driving your right leg up. Lower right leg down so the ball of the foot touches the floor and immediately lift again. Complete for 15 reps then change sides.

Repeat 3 x 15

Move 2: Squat with leg raise

Standing with your feet wider than shoulder width, toes pointing forward, squat down sticking your bottom out behind you. As you straighten up, extend your left leg out to the side into a leg raise. Hold for 1 second and lower down. Return to the squat position and continue for 12 reps.

Repeat 3 x 12

Move 3: Lying Glute Squeeze

Lie flat on your stomach with your arms folded under your chin. Keeping your legs straight, point your toes and slowly raise your left leg vertically, until you feel a squeeze in your glutes. Make sure you keep your hips flat on the floor. Lower and repeat for the right side.

Repeat 3 x 12


Bonus! Finishing Move: Pop Squats

Standing with your feet wider that shoulder width, jump in so that your feet are close together and then explosively jump out again into the squat position. This is a plyometric move, so you should be moving quite quickly between each section of the move. Continue this move until failure! (Pop squats are quite taxing on the knee joints, so if you have knee concerns then skip this one).

Have a great weekend and remember to hit the gym, drink plenty of water and snack of some delicious Slim Secrets bars :)


Courtney

PS: Want daily fitness tips in your Facebook stream? Visit my page here!

Is technology making you gain weight?

                                                                                                                                                                           Image Source
Hello Fitness Friends,

If you are reading this post then I know you are currently on the Internet, either accessing the website on your computer or through your phone. For a lot of you, this is not the first time you have logged on today, nor will it be the last time either. While online, you might also check out a few of your friends profiles, a celebrity blog or two, your favourite online store, download some music from iTunes and check your email. At the same time, you might also be texting your friends, looking at some photos in your gallery and browsing the App store on your iPhone, while you watch some TV and download the next episode (so you don't have to wait a week). Phew!

This might sound like a lot, but the funny thing is this is all completely normal technology use in 2012, especially with the introduction of laptops, smartphones and fast wireless internet.

I know a lot of people that run their lives in this fashion, opening 10 browser windows at a time so that they can peruse multiple sites in a few seconds, or press the refresh button countless times a day, to see if anyone has updated their Facebook profiles.

I see a lot of people at the gym slowly turning the peddles of the bike, too engrossed in their photo gallery to break a sweat.

I hear a lot of my clients say that they are so fatigued each morning and all throughout the day, usually because they were up all night playing games on the computer or watching TV.

While technology has given us so many great features, it is also important to step back and take note of the amount of time you are spending "wired" each day.

How many hours do you spend watching/downloading/uploading/posting/tweeting/viewing/sharing each day? (If your job requires you to do any of the above, then add those hours in too).

Imagine if you devoted 1 of those extra "tech" hours to exercise each day. Even if you already go to the gym, imagine adding an extra hour at the end of your day to walking, stretching, yoga/pilates, meditation etc.

Instead of coming home and jumping straight onto the computer or watching TV, have your gym attire ready and take some time for your health. You will find that you sleep better, have more energy and burn more calories.

Be active & well :)

Courtney

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

The best workout to blast fat quickly!

Hi Everyone!

I have been getting a few questions this month regarding exercise, particularly workouts that people can do in short amount of time, but really pack a punch!

We don't all have hours to devote to the gym, so I suggest that High Intensity Circuit Training is the way to go when you are pushed for time, but really want to burn those calories.

This type of training incorporates both cardio and strength moves in a circuit, with little to no rest between exercises. The main focus of this type of training is the intensity, so make sure you are pushing yourself to failure in each different section of the circuit.

If you would like to add a new dimension to your training, then try my example circuit below 3 times this week!

2 mins jump rope
20 pushups
20 squats
2 mins star jumps

20 tricep dips
20 walking lunges
2 mins stair run

20 ab crunches
20 second plank hold
2 mins jump rope

Rest and repeat 2-3 times

You will be surprised how much you feel this after the first set. If you are a more advanced trainer, then I suggest adding weights to the strength sections, or even doubling the time and reps. ie. 4 mins of skipping and 40 pushups.

Would love to hear how you go this week!

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

Slim Secrets Ask the Trainer - Should I do Yoga?

Courtney's Answer: Yoga is a great way to stretch your muscles, as well as relaxing your mind and body. After a good yoga session you will always feel energised, however if weight loss is your goal, I would suggest you mix it up with some higher intensity exercise, such as circuits involving both weight training and cardio. Try a 'one day on, one day off' routine, alternating between both forms to maximise your results!

What forms of exercise do you all find works best?

Courtney Barber for Slim Secrets - 5 foods you should never eat!

Hi Everyone!

I hope you all have been having a great week! Have you been hitting the gym and keeping those fitness goals? Remember consistency is key – so if you feel as though you haven’t done enough exercise for the week then make sure you take advantage of the weekend sunshine!

Today we are focussing on nutrition and more importantly foods that should not be part of your diet. You don’t want to be adding those extra calories back in after you have been working so hard at the gym during the week. There are many foods that have no nutritional benefits whatsoever, especially to those who wish to stay slim and in shape! Read below and see if you have been snacking on some of these items – you may find the source of those unwanted calories!

5 Foods You Should Never Eat

1. White Bread – This one is terrible! No-one should be eating white bread, especially with all the lovely wholemeal and grain breads in the market today, not to mention alternate options such as wraps and brown rice. White bread is high GI (glycemic index) carbohydrates. These carbohydrates cause sugars to be released quickly into the bloodstream, thus releasing insulin. This is the same reaction that happens when we eat anything high in sugar such as lollies etc, so ditch the white bread!

2. Animal Fat – I don’t know how many times I have seen people order a lovely steak at a restaurant, only to leave most of the lean meat and eat the large portion of fat on the outside! Obviously there are always going to be small amounts of animal fat in our diet, however stick to lean cuts and always remember to trim skin and extra fat off the portion.

3. Meat Pies – Did you know that on average a store bought or frozen meat pie contains around 20 grams of saturated fat and half a teaspoon of salt! Not to mention that meat pies only need to contain 25% actual “meat”, which can come from the connective tissue, the blood and blood vessels and skin. Yuck! That right there is a reason not to eat anymore “mystery meat” pies!

4. Potato Chips – Lucky for you chip lovers, Slim Secrets has their own range of Guilt Free Chips which you can snack on, which have less than 1.2 grams of fat per serve and are gluten free! Compared to normal potato chips, which have over 10 grams of fat per serve and are loaded with salt, sugars and other additives, the Slim Secrets variety are definitely the way to go. 

5. Breakfast Cereals – Most people think that breakfast cereals are a healthy way to start the day, but unfortunately most of them are far from healthy. Containing very high amounts of sugar and refined carbohydrates, they are very easy to over-eat. Make sure you always check the serving size also, as some may claim that they are low in sugar, however the serving size is for half a cup – most people eat at least a cup or two when they pour their cereal!

Do you regularly eat the foods on this list? If so, then it’s time to make some changes to your diet! Stay tuned for Monday’s blog post and remember keep emailing me with your questions!

Courtney

Courtney Barber for Slim Secrets - 10 exercises every woman should do!

 

Hi everyone!

I have been getting many questions lately about weight training, particularly the best exercises for women who want to firm up their bodies and create some sexy lean muscle! So I have put together my "must do" list of exercises for women that really hit the trouble spots and should be incorporated into everyone's routine on a weekly basis. Whether you regularly weight train or usually stick to cardio, these exercises are great for sculpting our bodies into a sleek yet feminine shape.

10 exercises every woman should do

1. Plié Squat

2. Walking Lunge

3. Tricep Dip

4. Shoulder Press

6. Pec Dec or Flat Flye

7. Reverse Crunch

8. Chin up or assisted chin up

9. Bent over rear Delt raise

10. Bent knee crunch

To hit your body in one go, why not put them all together into a circuit. Or incorporate a few into your usual routine. If you are unsure on how to do any of the exercises, feel free to email me through the Ask The Trainer tab or look them up on Youtube (there are many videos which will show you the correct form).

Try them out this week and let me know how you go!

Have a healthy and happy week!

Courtney

Courtney Barber for Slim Secrets - How to have fun at an event (when your on a diet!)

The holiday season is upon us and I'm sure many of you are putting together the few last minute touches to your outfits, as well as deciding what parties you are going to attend! Holiday season is a great time for socialising, however it can strike fear into the hearts of those that are currently watching their weight or on a diet (which could include a large portion of the female sector at any given time!) Thinking about the gauntlet of calories at these events can make even the healthiest eaters a bit nervous.

The trick is to conciously make a plan BEFORE you attend your events, so that you are not eating and drinking yourself into oblivion and undoing all that hard work you have been putting in at the gym over the past days or weeks. It doesn't mean that you have to forgo all the fun and sit in the corner eating a stick of celery, however, with the right plan you can have a fabulous time and still fit into your dress at the end of the day!

The Plan
 
1. When you are at home getting ready, try to drink at least a 1 litre bottle of water before you leave. This will ensure that you are hydrated before you see the first tray of champagne and wont be drinking just because you are thirsty!

2. If your event doesn't involve a lunch or set menu, have a healthy snack or meal beforehand. For the same reasons as No 1, this will stop you from eating the whole tray of party snacks when you arrive because you are starving.

3. Think fresh and healthy, not oily and fatty when it comes to snacks. Look for the vegetable and fruit platters and steer clear of anything that has been deep fried, crumbed, battered or covered in sauces! Protein sauces such as chicken and ham are great, as well as natural almonds, walnuts etc...

4. If you are drinking but want a low calorie option, stick to vodka, lime and soda or vodka with a diet mixer. Champagne, wine and beer are all high in calories and sugar and you know you will drink a lot of them!

5. Between each alcoholic beverage, have one glass of water. This will keep you hydrated and may even help to stop that hangover the next day.

6. Pop some Slim Secrets Wanted Under 100 Calories bars in your clutch or purse. They are the perfect size for event snacking and the best option when you are waiting for a taxi at the end of the day!

7. If you want to have one treat at the event, look for the most fabulous dessert on offer! Don't pile your plate high - just choose one. Savour each bite and enjoy it!

Enjoy your events and remember the plan!

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 - Your Healthy Weekend Survival Guide

 Hi Guys!

Did you have a good weekend? Like most of us, weekends are the time when we can meet up with friends, relax and enjoy a whole range of social activities. Unfortunately, many of these social activities involve drinking too much, eating too much and no exercise, only to find ourselves feeling less than motivated on Monday morning, with a hangover, stomach ache and big sunglasses to hide the telltale signs of not enough sleep!

After numerous coffees, we start to feel a bit more alive, however our bodies start craving carbohydrates and sugar and soon we find ourselves snacking on cupcakes or a chocolate bar to "get us through the day". This cycle then repeats itself throughout the week and then before you know it, the weekend has rolled around again and we are back into the Friday night cocktails and Sunday brunches.

It may feel as though it can be hard to break this cycle of bad eating and not enough exercise, however with the right choices, you don't have to dread Monday mornings anymore and will be ready to take on the week with energy and motivation. Don't let those weekends sabotage all those hours you have spent in the gym or all the healthy salads you have been consuming throughout the week. Plan your gatherings and time around activities that are fun, but also align with your health and fitness goals.

Lets take a look at your weekend...

Friday - What would you normally do after work on a Friday? Head straight home and watch some DVD's? Go to drinks with work colleagues? Friday is the start of most of our weekends, so sometimes we can get a bit excited (and go crazy) at the thought of 2 whole days of freedom! Think about your weekend and what you would like to fit in during this period. Plan out some healthy activities and lock them in, whether it be booking yourself in for a massage, booking in for a fitness class or going for a long walk. If you are going out, don't be persuaded to stay out longer than you wanted (or to drink too much). Remember, you are trying to maintain your health and fitness, while still being social and having fun!

Saturday - Head to your Saturday morning planned activity and feel the benefits of exercise! It will boost your endorphins and make you feel great for the rest of the day. The best thing about exercise is that it naturally persuades us to keep feeling healthy, so you are more likely the make the right food choices. Saturday afternoon is the perfect time for a home spa session. After a face mask, exfoliation and soak, you will be feeling vibrant and your skin will be glowing. If you are planning on going out to meet friends, don't over do it. Have a fun time but remember if you are drinking, stick to clear spirits with diet mixers, not sugary or creamy drinks. Steer clear of the party snacks and fast food. If you feel as though you will get hungry late in the night, pop a Wanted! Under 100 Calories Bar into your purse. That way you can snack and not feel guilty!

Sunday - Get up and get active. Instead of meeting your friends for the usual "hangover" brunch, why don't you meet them all for some yoga or a walk? This way you get to combine friends and fitness together! Stay away from fatty foods and consume a banana smoothie with a scoop of protein powder. Drink plenty of water today to flush out any toxins and use your time to get ready for the week. Have a massage, do some gardening, take your dog for a walk, clean the house. For once you will be feeling healthy, energised and organised on Sunday night, ready for your morning workout on Monday :)

Try this plan for your weekend and see if it makes a difference! :)

Ask the Trainer

I've had many great questions come in for Ask the Trainer, so keep them coming! Remember, a lot of other Slim Secrets fans probably want to know the answer too, so don't by shy! Your questions benefit everyone! Head here (http://www.facebook.com/SlimSecrets?sk=app_195223123884422) to send me a question or email me at askthetrainer@slimsecrets.com.au

I hope you all have a fit and healthy week!

Courtney

PS: If you feel as though you need your afternoon "chocolate" fix, then try one of the Wanted! Under 100 Calories Bars in Cranberry Choc N Nuts. It has chocolate on the bottom and full of lovely cranberry pieces!

Courtney Barber for Slim Secrets - 4 Moves for Great Glutes

Hi Everyone,

How was your weekend? I hope you have been enjoying my weekly blog so far and learning some new information about fitness that may help to motivate you this month. If you tried my Instant Cleansing Tips let me know how you went. (If you missed this post, check it out here http://www.facebook.com/note.php?note_id=10150376678256240).

Over the past week I have been sampling all of the delicious Slim Secrets products which I was yet to try and let me tell you, they are amazing! The Wanted! Under 100 Calories bars are a delicious treat and with 4 yummy flavours they certainly hit the spot after dinner! I am currently eating the Vanilla Almond Bar. If you are one of those people who end up snacking after dinner, keep a bunch of these healthy bars in your cupboard. I also have been loving the Protein Shots. Just add water and your done!

As you would have seen on the Slim Secrets Facebook Page, we have just launched the Ask the Trainer tab (http://www.facebook.com/SlimSecrets?sk=app_195223123884422), so get those questions ready and send them through! I have already received a bunch of questions and love answering them for you, so keep them coming! I received a question last week about toning your glutes and the best exercises to do. I thought I would share this little workout with you all so you can benefit:

4 Moves for Great Glutes

Get a great booty with this glute sculpting circuit! Complete 15-20 reps of each exercise and move onto the next one. Rest 1 minute between circuits. Repeat 3/4 times.

Plie Squat

- Begin in a wide stance with toes turned out.

- Bend the knees and lower down into a squat, keeping knees in line with toes, abs in and back nice and straight, chest up.

- Only go down as low as you can without compromising your flexibility or your balance.

- Push back up without locking out your knees.

- Keep the tension on your inner thighs and glutes.

Squat

- Begin with legs wider than shoulders, toes straight forward.

- Pretend you are sitting down on a chair, so bend your knees stick your glutes out and lower (putting a chair behind you is a great way to start)

- Push back through your heels and stand up straight.

- Only go as low as you feel comfortable for your knees.

On the Spot Lunge

- Stand with left foot forward, right foot back about 3 feet apart.

- Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down.

- Keep your body straight and hold your abs in as you push through the front heel and back to starting position.

- Don't lock the knees at the top of the movement.

Donkey Kick

- Get on all fours on mat (hands under shoulders, knees under hips).

- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

- Your foot should be flat with bottom of shoe facing the ceiling.

- Lower knee without touching floor; lift again.

- Switch legs; repeat.

After this you will definitely be feeling the burn! Let me know how you go with it over the next week or so! If you feel as though you need to add resistance to this circuit, hold some dumbells or a weight plate. I would love to hear from you!

Enjoy the week and keep active!

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