Courtney Barber for Slim Secrets - Are you allowing yourself to be happy & healthy?

How are you today?

Today we are looking your lifestyle on a deeper level, particularly the ways that you might stop yourself from really having what you want in life.

Ask yourself these questions:

- Do you always downplay your success around friends and family so that you "fit in"?

- Do you keep your dreams and goals to yourself, thinking that others will say they are ridiculous and not achievable?

- Do you find yourself sabotaging your own success, whether it be in your career, relationships or health?

- Are you easily swayed by people not to stick to your diet or workouts?

- Do you feel as though your friends become jealous if you start to lose weight and feel better?

- Do you think it's possible to really achieve your dream body?

- Do you exercise and eat properly for 2 weeks then throw in the towel, binge and start all over again?

If you answered yes to the majority of those questions, it illustrates that you may be sabotaging your own success because you truly don't think you have the right to look beautiful, feel amazing and regain your vitality.

Have a close look at the 6 people you spend the most time with. Do they represent your ideal lifestyle? Are they happy, healthy, have great relationships, supportive, motivating and inspiring?

You don't need to follow negative patterns or habits just because the people around you do. It's your life and if you want to see change then the only person that can make that happen is you!

If you want to kick start your fitness plan in December then do it! Don't let others sabotage your goals by telling you to wait until January. If you want to have a healthy holiday break without all the alcohol and sugary treats then go for it! 

Allow yourself to pass your own expectations. Believe that you can have the lifestyle that you desire. Strive to be healthy and don't feel bad when other people make negative comments about your choices. It's your life - live it!

Courtney

Courtney Barber for Slim Secrets - The healthiest dinner recipes from Thailand - low carb & low fat!

Hi Everyone!

Recently I was in Thailand and was lucky enough to sample some of the best and healthiest food I think you could find on this planet! If you have been to the island regions of Thailand then you will know what I am talking about...beautiful fruit, fresh coconuts, vegetable stir-frys, freshly caught fish - amazing! I was able to eat the most tantalizing meals throughout my time there and each place I went to had their own twist. Every meal was different and they all were delicious! I was never bored with the food and was able to pick up some recipe ideas so that I could have my own piece of Thailand in my home whenever I wanted to try something different.

It got me thinking though, how many of you are having the same meals every day? Are you bored with your dinners? Do you cook your chicken the same way each week with the same vegetables? Would you like to spice things up in the kitchen?

It is very important to try new recipes, especially when you are sticking to a healthy eating plan. Things can get very boring very quickly if you don't experiment with new dishes, spices, vegetables etc... Trying new and exciting recipes can reignite your passion for clean eating and also give your metabolism that much needed boost!

These attached photos are some amazing dishes that I tried in Thailand, which can be recreated in your own home! They are very simple and only need a bit of preparation. You can substitute the fish for whatever fish you can find at your local market.

 - Baked Red Snapper with Chili, Lime and Nuts 

- Chicken Stir Fry with Cashews 

- Steamed Sole with Black Bean & Vegetables 

- Red Snapper in Soy Sauce

The best thing about all these dishes are that they are full of protein, low carb and low in fat! Now you can have the healthy tastes of Thailand for dinner any night of the week.

Be creative!

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