Thinking of publishing your own book?

Did you know a book can be a lead generator?

If you have been thinking about publishing a book or e-book, but you just haven’t found the time to actually do it, I am talking about self-publishing your book or e-book in the latest Shoots Marketing Podcast episode with Julia Williams from Shoots Marketing Consulting.

You can also use it as a lead generator, to build your brand and increase sales overall. Win-win!

Listen to the latest Shoots Marketing Podcast episode and find out how to self-publish a book or e-book, build your brand and increase sales overall.

Why not have a chat about your business goals and how we can reach them together? No cost, no obligation! Get in touch with Shoots Marketing Consulting!
Don’t forget …. Check out my cookbook Eat your way Slim

click below to order your own paperback copy

 

Eat Your Way Slim Recipe Book

Staying Motivated

How to Stay Motivated

 

How can we motivate ourselves to exercise daily?

It is estimated that 60–70% of the Australian population does not engage in regular physical activity. The most common reasons as to why people fail to stick to a regular exercise regime include lack of time, inability to get to a gym, lack of motivation, fear of injury, and misconceptions about exercise. Barriers such as these have caused a majority of us to sacrifice regular physical activity, an element that is as vital to our health and well-being as food, water, and shelter.

By taking a closer look at the barriers that keep us glued to our couches, I hope to help anyone out there who is struggling to overcome them.

Here are some common excuses and ways to combat them on days you’re feeling flat:

 

“I don’t have the energy to exercise.”


It can be a struggle to get moving at times, but I can guarantee that once your body becomes accustomed to regular workouts, not only will your energy levels soar, but sitting still will become the struggle! I remember being new to exercise and sometimes dreading what lay ahead, but before I knew it, I began craving the workouts because I loved the way I felt afterwards.

Happy client Kent.

When we exercise, endorphins (AKA ‘happy hormones’) are produced by and released into the body, causing an overall sense of happiness, relaxation and well-being. So if low energy levels are preventing you from staying active, focus on how fantastic you will feel if you instead were wide awake from working out!
“I don’t have enough time to exercise.”
One of the leading reasons many of us fail to stick to a regular exercise routine is the belief that we never have extra time. With the busy lifestyles most of us lead, it can seem almost impossible to fit in a workout every day. However, studies have shown that if we can commit 30 minutes a day to some form of physical activity, our health, well-being and productivity can improve dramatically.
I don’t believe there is anyone out there who is unable to dedicate just a half hour a day to their fitness, even if that means splitting 30 minutes into two sets of 15 minutes or three sets of 10. Whether it be taking the stairs instead of the lift to the office, taking a walk during your lunch break, kicking the footy or playing some Frisbee with the kids after work (I’m sure they would appreciate it!) or hiring a mobile trainer to train you at the destination/time of your choice, there are plenty of ways to keep active throughout the day.
“Exercise is boring…”
This is only the case if you choose boring activities! You wouldn’t wear the same clothes all week, or eat the same food every day, so if physical activity is as vital to our well-being as these things, why choose the same boring exercise?

Choose something you enjoy, whether it is dancing, a sport, or having a personal trainer provide you with a program that caters to your likes and dislikes. Ensure that you mix up your exercise routine so you are not taking part in the same activity every day (e.g., Monday night dance class, Wednesday night personal training session, Friday afternoon beach jog/walk). This way your mind stays motivated and your body stays challenged.

 

Happy Client Louise

“Exercise is too painful”, or “I’m afraid I’ll injure myself”.
The old saying “no pain, no gain” is one that should  be disregarded completely! Exercise DOES NOT and SHOULD NOT need to be painful to be beneficial and effective. Yes, it may be true that if you are training towards an elite level of fitness (such as an athlete or bodybuilder preparing for competition), you will need to endure a high level of intensive training. However, for those of us who wish to exercise for the sake of general health and happiness, a moderate level of activity will suffice.

Still, it is important that as fitness increases, the intensity of our workouts increase as well to ensure that our bodies continue to respond to the activity by getting stronger and more capable. You can do this on your own by increasing duration of activity, or number or sets per exercise. Alternatively, a good personal trainer will be able to provide a program suited to your goals and adjust it according to increases in your fitness levels.
At NO stage throughout a workout should any pain be experienced, and if it is, the activity should be ceased immediately.
But there’s a difference between the pain of injury and the burn you feel when challenging your body. A great instructor once told a class I was participating in, “This is not pain. This is just necessary discomfort!”, and I think a life of looking and feeling fantastic is worth enduring a bit of “necessary discomfort.”
The barriers mentioned above are only a few of the ones that can prevent us from engaging in regular physical activity, and I have only offered several of the many ways you can overcome them.

 

The main idea is to work on changing your perspective to get the motivation you need.

 

Next time you are tempted to put off your workout regimen until tomorrow or next week, remember all of the benefits of exercise awaiting you, pull on those trainers, and get yourself on the track towards achieving the optimal health, fitness and well-being you deserve!

Your personal trainer at home workout

 

 

 

 

How Much Time Does It Take to Make Your Belly Flat?

Flattening your belly isn’t all about Vanity, it’s also important for your inner health.

Excess body fay % around the stomach may increase the  risk of cardiovascular disease as well as metabolic disturbances.

How long you need to train the core muscles during workouts, and on a regular basis, to flatten the belly depends on the individual body fat % and fitness level.

Decreasing Body Fat %

All of the core training in the universe will not flatten your tummy if the muscles are covered in high body fat %. Core training will only burn a few calories, but not enough to reduce cms off your waist.

To lose fat all over your body and see a difference in your midsection, you need to decrease your total caloric intake while increasing your activity level.Remember your cardio and resistance training, in addition to core work, for a flat stomach.

 

Tip!  Reduce your alcohol intake.

Try a 14 day detox. No sugar or alcohol.   

Core Muscles- Pilates

Core Pilates exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

Back pain is a common side effect of a weak core. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not engaging our core, can lead to things like compressed discs in our spine.

Try my Fitness Pilates workout at home. ON SALE NOW  $3.95

Training Recommendations

The core muscles are very resistant to fatigue, which means you can train them everyday unlike the other muscles of your body.  Choose five to eight different exercises that work the core in different directions, include flexion, side flexion, rotation and stabilization such as a plank. You can do one to three sets of at least eight or more repetitions, or until you feel fatigue. The time should be about 10 minutes to 30 minutes.

Try my Pilates workouts. Now available  Click to download/

Getting Results

Men tend to see results from training faster than women because they have higher levels of testosterone, and often, lower body fat. Age also plays a role. The bad news is the older you get the slower your metabolism and reaction to training. The good news is the key is to stick with your exercise program and core training to see long-term results.

 Good luck and enjoy the training and healthy eating.  
It’s time to start feeling good about you inside and out.  Start Today!