Other than being high in protein, and higher in lysine, for those of you who need extra lysine for health reasons, it makes a yummy super fast healthy snack when mixed with some fresh chopped fruit.

Today, Kara Landau – Dietitian, Founding Manager of Corporate Nutrition Melbourne, Author and Public Speaker is going to share the benefits to your gut and the benefits to you mentally from consuming Greek Yoghurt.

Check it out below… and don’t forget to comment!

Warm regards

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

Did you know that your gut is the most densely populated area within your body with neuro-transmitters (the chemical signals that pass messages throughout your body)? Who would believe that serotonin, your mood elevating neurotransmitter, is actually higher in concentration within your gut, than your brain!

What does this mean?

If you want to elevate your mood, reduce inflammation within your body, and boost your body’s ability to absorb the nutrients from the foods that you eat, keeping your gut lining healthy is extremely important!

So how do you actually keep your gut happy?

Consuming foods rich in probiotics, the live microorganisms found in foods like Greek style yoghurt, is one of the key factors to achieving this! This will ensure that you strengthen your immune system by keeping a healthy balance between the “good” and “bad” bacteria in your gastrointestinal tract, and thereby boost the integrity of your gut lining!

Not a bad result for eating something you would enjoy anyway, right?

A range of studies in humans have shown that consuming probiotic rich formulas help reduce stress, anxiety, and depression related behaviors; Showing that the connection between a healthy gut and healthy brain definitely exists!

And what if you don’t like Greek yoghurt or dairy products?

Don’t worry, there are plenty of other rich sources of probiotics! For example, there is Kefir (which you can make into a dairy free milk or a water based beverage and use in smoothies, drinking yoghurts or even a frozen dessert), sauerkraut (fermented cabbage), kimchi (Korean spicy cabbage), tempeh (a fermented soy bean product), miso and a huge array of other fermented vegetable products that also contain these healthy bacteria that keep your gut and your mind a float.

So next time you question grabbing that second yoghurt for the day out of your fridge, don’t worry, go for it, your stomach, mind, and taste buds will be thanking you for it!

For more information on how to ferment your own vegetables why not check out the following websites?

1. Step by step beginners guide to preparing cultured vegetables: http://pennythoughts.wordpress.com/2008/06/10/cultured-veggie-tutorial-with-step-by- step-photos/

2. Video tutorials on how to make kefir, yoghurt, kombucha and a range of other cultured foods: 
http://www.culturesforhealth.com/how-to-videos

3. You can also subscribe on this same website and gain access to free e-books with a variety of recipes and ‘how to” manuals: http://www.culturesforhealth.com/free-ebooks-fermented-cultured-foods

4. A directory on where to find kefir grains around the world (for free or the cost of postage): 
http://www.webaware.com.au/ferment/finding_kefir.php

Kara Landau is the founding manager of Corporate Nutrition Melbourne, an Australia wide workplace nutritional consultancy service provider, as well as highly proactive nutritional communications consultant, public speaker, and author of a world wide released publication ‘The Clean Separation’ – empowering young adults to take control of their lives through nutritious dietary choices during a stressful life event.

Through her social media profiles as the ‘Travelling Dietitian’ Kara continues to provide enlightening, practical and engaging nutritionally focused content in an interactive manner to promote healthy eating in a modern format to the global population.

Kara is a progressive, pragmatic and infectiously passionate dietitian who has appeared on a range of broadcast media, including: A Current Affairs, Channel 7 News, Channel 9 News, Channel 10 news, NovaFM and International Radio. She has also been quoted in numerous publications such as: Womens Health and Fitness, Sunday Life Magazine and Body + Soul.

When Kara returned home to Australia – I’ve been keeping in touch with Kara over the past year while she’s been travelling and sharing her nutrition advice globally – I asked if she’d like to come on board as one of VFT’s featured nutrition experts.

We’re excited to “officially” welcome Kara! I know how much her advice will benefit you and you’ll love her just as much as we do.

So we got straight to it and I asked Kara, after receiving soooo many requests from subscribers struggling with this topic – if she could share with us today vegetarian protein sources that you can incorporate into your eating plan.

Read and enjoy… and PLEASE leave your feedback BY CLICKING ON THE COMMENTS box below… I love hearing from you!

Warm regards

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

Long gone are the days when the only food that comes to mind when we think of protein is meat.

With plant based diets being strongly associated with a number of health benefits as well as environmentally friendly, it makes sense to try and find ways of bringing in some plant based sources of protein into your diet.

So what are some of the richest sources of plant based proteins, and have you tried them yet?

As you can see, there are a range of sources of protein that can be included at different meal times, in smoothies, baked into healthy slices, or simply consumed on their own.

Given the different energy density of some of these foods, you can see that you could have quite a bit more broccoli or kale in order to get a more significant amount of protein than the 100g that is shown in the table, whilst still managing to keep your kilojoules down.

Some people used to be worried that they needed to eat animal based proteins in order to obtain all the essential amino acids.

Animal based proteins are complete proteins, which include all 10 essential amino acids (you have to get these from your diet as your body can not make them itself).

The good news is however, that you do not need to get all the essential amino acids in one food or sitting in order to still reap the benefits — you can combine complementary plant-based proteins to get a full-spectrum of amino acids; and guess what, you do not even have to combine complementary proteins all in one meal, you can simply have them spread throughout the day, and your body will take care of the rest!

What are you having for dinner tonight now that you know all of this?

Kara Landau is the founding manager of Corporate Nutrition Melbourne, an Australia wide workplace nutritional consultancy service provider, as well as highly proactive nutritional communications consultant, public speaker, and author of a world wide released publication ‘The Clean Separation’ – empowering young adults to take control of their lives through nutritious dietary choices during a stressful life event.

Through her social media profiles as the ‘Travelling Dietitian’ Kara continues to provide enlightening, practical and engaging nutritionally focused content in an interactive manner to promote healthy eating in a modern format to the global population.

Kara is a progressive, pragmatic and infectiously passionate dietitian who has appeared on a range of broadcast media, including: A Current Affairs, Channel 7 News, Channel 9 News, Channel 10 news, NovaFM and International Radio. She has also been quoted in numerous publications such as: Womens Health and Fitness, Sunday Life Magazine and Body + Soul.

I’m sooooo impressed with VFT’s Private Membership members and your kick butt efforts. I love seeing the progress you’re making and the results you’re experiencing… because you’re getting in there and doing it! Hugs, hugs, hugs… your committment is very inspiring. And drives me to continue to keep doing the absolute best I can to help you.

This Member has worked her tail off and is reaping the fat loss rewards she so deserves. Kj, you rock! I’ve created a new workout, and I was floored by the fat loss results from it, so I wanted a VFT Member to personally try it to see if they got similar results to what I received. And Kj did. Kj has been so awesome in “putting it into action” so I can get her feedback and we can adjust the workout to suit. She’s stepped up to the plate on every occasion.

Once again this just proves that getting involved, interacting and being committed trumps sitting back and wishing you were doing something. So proud of you, Kj!

1. 4 x New Cardio Workouts

These are a little different to what you’re probably used too, but you’ll see when you implement them how effective they can really be. They’re designed to maximise your efforts big-time and are fantastic plateau breakers.
CARDIO – Kick Fat’s Butt Cardio Workouts

2. My PHOTO SHOOT WORKOUT!

This is the workout I used leading up to my photo shoot. I struggled before my photo shoot with burn-out / overtraining… So I cut right back and re-wrote my whole program. And boy did it make the world of difference. Especially to my shoulders, butt and waistline. I’ve uploaded it to the Members area and you can access it here:
Mandy’s Photo Shoot Workout

3. “8 WEEK” TRANSFORMATION WORKOUT:

As you guys know, I asked VFT’s Private Membership Members for a list of requirements that you’d love to be included in a Transformation Challenge Workout. And based on your requests it’s created focusing on the following…

- It’s based on 8 weeks of kick ass training
- Creating sexy lean muscle while ramping “up” your fat loss over 8 weeks
- Straight up, effective and no fancy jumping around confusing stuff
- And You don’t need to do tonnes of cardio – woohoo!

If you were “in the know” about this program, but didn’t see the announcement for it in VFT’s Private Membership Group on Facebook… then head here now to access it:
Transformation Workout – Weeks 1 to 4
Transformation Workout – Weeks 5 to 8

4.”Mandy’s Eating Plan” No 2

Since the last eating plan was uploaded I’ve been tweaking and creating my next one. Both can be used in conjuction with the workouts in VFT’s Private Membership including the 8 Week Transformation Workout. The new Mandy’s Eating Plan can be accessed here:
Mandy’s Eating Plan

IF YOU WANT TO BE NOTIFIED OF THE UPDATES AS THEY HAPPEN… then friend me on facebook: http://www.facebook.com/mandy.vft.

Then message me using via facebook with your VFT Private Membership User id, so that I can “invite” you to VFT’s Private Membership Group on Facebook. This group is closed to the public and only available and accessible to VFT Private Members.

See you in the Members area!

Hugs and warm regards

VirtualFitnessTrainer.com
Virtual Fitness Trainer’s Private Membership

Do the side effects of cheat day remain with you for days afterwards because you went overboard?

Do you end up putting on kilos and find that your midsection looks like you haven’t been training or eating clean in years because it’s so bloated?

You’re wondering to yourself… “why the heck did I do that for?”… You feel like you’re taking two steps forward and one and a half steps back. Right?

Well today I’ve got some tips for you, that I personally use, to help curb piling on the cheat day kilos.

1. Always train on cheat day! Think about it, on the day where you’re going to be consuming extra calories, and junky calories for that matter, it doesn’t make sense to choose to not train.

2. Train for goodness sake and help burn the calories off. Use interval training or raise the intensity of your training in general that day. It’s not a day for “lazy day” training.

3. We hear the term “Cheat Day” all the time, but that’s really only the day that you’re having your “cheat meal ” on. This does not mean that you spend the whole day eating crap. In other words only have 1 x cheat meal on cheat day.

4. Don’t be a “her / his eyes are too big for their belly” case… Look, just because there’s too much to choose from doesn’t mean you have to eat everything in front of you. Have smaller portions and savour the flavour, enjoy it. Eating until you feel sick (your stomach feels like it’s going to burst) and then continuing to eat for the sake of eating… just because you feel deprived of something, is a huge mistake that so many people make.

5. 20 mins before you have your cheat meal have a protein shake, a low GI carb and some healthy fats. For example: I’ll have an vanilla organic pea protein shake, with chopped apple and some organic almond butter (on the chopped apple). By the time this kicks in, you don’t feel the “need” to eat as much of the “cheat food”.

In fact, it helps make you feel like you have more control of what you’re doing. Because you feel good about the fact that you’re having something healthy, and that you’re taking precautions so that you can enjoy your cheat meal without making it look like an “all-you-can-eat freak-out session”.

6. BONUS TIP: Get up the next day and train before you have breakfast. Still take your L-Carnitine and BCAA’s etc before hand, but get in there and do a kick ass cardio session. And make sure your post training meal is super clean and healthy! This will help you feel like you’ve got the day off to a great start, and you’ll feel more invigorated, inspired and less likely to go running back for more cheat food.

I hope you enjoy today’s lesson … PLEASE leave your feedback BY CLICKING ON THE COMMENTS box below!

And if you like this article, then please share it with your friends on Facebook or via your fav social media site.

Hugs and warm regards

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

PS. VFT’s Private Site Membership Offer ends in a few hours! It’s been extended by 24 hours by request… So if you’ve been “umming and ahhhing” about it, then today is the day to jump on board and start your fat loss, lean muscle, hot bod transformation today!

How often have you found yourself settling for the body shape that causes you pain, frustration, disappointment and floods you with insecurities. Years pass by and you look back with regrets, wondering why you didn’t do something about it.

So often in life you give up on your dreams. You decide that things like getting into shape just isn’t something that’s going to happen for you. You give into your beliefs of “I’m too embarrassed to ask for help, I’m too far out of shape to get into shape, I feel like a failure, it’s never going to work…”

But I can tell you now that’s a pile of B.S.! Yes, you’re telling yourself excuses to comfort yourself. And there lies the problem…

Think about it… if you needed help with pretty much anything else, and were desperate for it, you’d ask for it… right? So why are you putting yourself and your desire to get into great shape on the back burner?

Do you NOT think you deserve to be happy, to be self-confident, be fit, feel and look sexy, enjoy (rather than dread) the summer months…

These are the last hours that you can become a part of Virtual Fitness Trainer’s Private Membership for the current low fee, the doors close for good on that offer at midnight February 28th, 2013 – that’s tonight!

It’s very important that you go to VFT’s Private Membership registration page, look for the big registration button (GET ACCESS NOW! button) and make a decision the minute you see this email.

Sometimes we are afraid to tell ourselves to be *that* bold. But the truth is you are reading this email because the path you are on is not taking you where you want to go.

Take action, commit and come along fully for the journey as a Virtual Fitness Trainer Private Member. You’ll see for yourself that getting into awesome shape, making the positive changes you’d love to make isn’t anywhere near as scary as you thought. And I’ll be here, by your side, to help.

I’m not afraid to tell you – this is worth the money.

I’m also not afraid to tell you that if you want to be part of a caring supporting community, genuinely want to reduce your body fat, increase your lean muscle and add some sexy definition to your arms, abs, legs and butt… and sincerely want to be inspired and motivated you NEED to get your butt over to VFT’s Private Membership registration page TODAY before another year goes by.

I absolutely believe every one deserves a chance at living their dreams.

So please – join me.

I feel honoured to be a part of your journey and can’t wait to help you.

With luv and warm regards

Virtual Fitness Trainer’s Private Membership

Thanks so much for all the luv enthusiasm and awesome feedback you’ve shared about VFT’s Private Membership site.

I’ve been working my tail off listening to your requests, putting them into action while also building a caring, sharing, inspiring VFT Members community – I love helping you reach your fat loss “hot bod” awesomeness… so knowing that we’re doing a great job is so deeply appreciated.

With New Members joining, and others who haven’t worried that they might miss out if they don’t grab the opportunity (as this is the last chance this offer will EVER be available)…

I’ve received so many of the same questions about VFT’s Private Membership… you can go here to view the answers to those questions (in case you missed them on Friday)…

And here’s a few more answers to questions we’ve received over the weekend…

1. The current VFT Private Membership offer will close in 2 days time. 28th February, 2013

2. No, we won’t be running this offer again.

3. VFT’s Private Membership offer is currently $9.95 each month. This offer will end 28th February, 2013.

4. If you’re wondering if VFT’s Private Membership is right for you…

I’ll be super up-front with my answer here, no beating around the bush. If you’re into scams and 7 day quick fixes, this is not for you. Because I know, just as you do deep down as well, that this isn’t going get you the results that you’re looking for.

I’m here to help you transform your body, to ramp up your fat loss efforts and build sexy lean muscle. I want to help you be inspired and motivated. Whether you’re a beginner to exercise or further along with your training efforts, I want you to experience what it’s like to feel fit, confident, look toned, feel sexy… but I also want to be really clear about what VFT’s Membership is, and what it’s not, and what it can do for you.

Before I let you go, I want to tell you this…

We’re not out to get as many “sales” as possible and turn this into some crazy cash grabbing frenzy. I only want to help people who are ready to make the commitment and genuinely want to get into awesome shape.

As a VFT Private Member I expect interaction from Members. I will be emailing you, and I expect you to email me (or we can communicate via VFT’s Private Membership forum, or VFT’s Private Membership Facebook Group if you prefer.

You get the best results when you participate, when you ask for help. And let’s face it, when you’ve got PT support included in VFT’s Private Membership, it’s crazy not to make use of it, right?

If that sounds like you — awesome! Then get your backside over to VFT’s Private Membership registration page.

Scroll to the bottom and click on the “GET ACCESS NOW” button to get started TODAY! I’m SOOOOOOOOOOOO excited to work with you.

If you have any further questions, then by all means, email me asap…

Have an awesome Tuesday… and I’ll talk to you in the next edition of Fun, Hot, No B.S. Fitness Magazine.

Virtual Fitness Trainer’s Private Membership

This is a really important email, so please don’t skip this…

VFT’s Private Membership price is going up in March, 2013. And everyone seems to be in a panic, asking lots of Membership questions, because they’re wanting to join and don’t want to miss out on the current Membership fee offer.

So I’ve complied a list of your questions about VFT’s Membership and have covered each of the answers below for you…

Sit tight… there’s been lots of questions, so there’s lots of answers…

Over the past 6 months this is just a handful of the things I’ve worked on with VFT’s Private Members…

- Helping VFT Members ramp up their results, to accomplish more fat loss and lean muscle and showing them the changes that they really can make… and them experiencing it first-hand. It’s one of those things, if you don’t try it and do it, you’ll never get the chance to discover the results and success with your efforts that you actually can achieve.

- Creating specific workouts that Members have requested… saving members time and money from having to mess around with programs that don’t suit their fat loss and lean muscle requirements.

- The awesome new workouts that we create for VFT’s Members, Members actually get to work with us on them. We tweak the workouts and interact with members to ensure they’re happy with them and are getting results from them.

Here’s just a handful of them that I know you’ll love! – (NEW requested workouts are being uploaded each month):

Virtual Fitness Trainer’s Private Membership

- Helping inspire and motivate members via VFT’s “Members Only”… 
a. Virtual Fitness Trainer Private Membership Facebook “Secret” Group
b. Virtual Fitness Trainer Private Membership Forum and…
c. Via email so Members can maximise their workouts and nutrition.
Advice coming from a place of caring and support with some down-to-earth fun and humour thrown in.

- Bringing in Special Experts for coaching call webinars for VFT Members! 
For example: if there’s something that members specifically request help with and have a tonne of questions, on an area that we feel they could really benefit from hearing from a specialized expert in that field…

I’ll get onto it and ensure we get a coaching call set up so Members can submit their questions and I ask each of the questions during the Coaching Call. And on every occasion the experts have been fantastic with their advice. We’ve had awesome feedback from Members!

- Creating a membership that Members find straight forward to get started, easy to navigate, and doesn’t force them to jump through a 1000 hoops before they even begin to get cracking on their new workouts. Because let’s face it, we’re all busy, and being bamboozled deters most folk from getting started.

Get Access to Virtual Fitness Trainer’s Private Membership here!

Over the past 6 months some of the things Members and Non-Members shared with me:

a. Was that with OTHER programs and sites they’d been with, they didn’t feel comfy contacting support when they’ve purchased a program or asking for help. They felt abandoned.

With VFT’s Private Membership, members are given my private email. It doesn’t go to an assistant or anyone else, it comes directly to me so I can speak with Members directly.

b. That they’re sick of purchasing programs… for which once they’re in the process of paying for it, they have more sales pitches put to them for stuff that they thought was already included in the product – or they’ve even been provided with pitches for someone else’s product! Leaving them feeling disheartened about what they were actuallly purchasing.

VFT’s Membership is a straight up fee… everything in the membership you get access too, it’s as simple as that. There’s no higher levels or lower levels… everyone gets the same kick ass fat loss and lean muscle content and awesome service that VFT’s Private Membership Provides.

c. They’ve been tired of workouts that they’ve bought in the past that they simply can’t use…

VFT’s Private Membership workouts are based on what Members request. When you join you’re invited to complete VFT Private Member’s Questionnaire. It takes you through a series of questions so we know what you need help with, and the content you’d like to see within VFT’s Membership site – ALL BASED ON FAT LOSS AND LEAN MUSCLE!

You can optionally email me directly, AND you can email me at any time during your membership, so I can chat to you about what you need help with. That way you’ve got options of letting me know how you’d like VFT to help you.

Here’s the thing… if there’s something in particular that you need help with, you can bet someone else will too. We don’t include anyone’s names in the workouts (for privacy reasons), we design them as per members requests, and then upload them directly to the Members area… so content can be benefitted from and accessed by all Members.

GO HERE to check out MORE of the awesome features of VFT’s Private Membership

With VFT’s membership being so personalized, the time we dedicate to working with Members to help Members achieve their results, not to mention the newly added Membership features… VFT’s Private Membership fee is going to be increasing in March 2013 from $9.95 per month to $24.95 per month.

So if you’ve been thinking about joining, and haven’t done so, then grab your opportunity NOW!

And if you’re not already thrilled with the sound of VFT’s Membership… here’s what’s ahead for the remaining days of February and for March!…

1. CARDIO – Kick Fat’s Butt Cardio Workouts  (THESE HAVE NOW BEEN ADDED TO VFT’S PRIVATE MEMBERS AREA)

As you know I’m not a big fan of doing cardio… so I try to create cardio options for myself that will maximise my time and effort. They’re a little different to what you probably are used too, but you’ll see when you implement them how effective they can really be…And after receiving requests from Members when they joined that they’d love some new cardio workout ideas… I got onto it asap.

2. 2 x NEW Awesome Kick Ass Workouts (THESE HAVE NOW BEEN ADDED TO VFT’S PRIVATE MEMBERS AREA)

a. Mandy’s Photo Shoot Workout, this is the workout I actually used to get into shape for the weeks leading up to my photo shoot. I’ve tweaked even further for maximum results.

Plus…

b. The other was a BIG SECRET until now - I just released it on Monday…

That’s VFT’s Private Members 8 Week Transformation Program - designed around members specific requests. Based on fat loss and lean muscle! Join today and get started!

And…

3. NEW  - “Mandy’s Eating Plan-2“  (HAS  NOW BEEN ADDED TO VFT’S PRIVATE MEMBERS AREA)

These are various menus I’ve been trying and using myself to support fat loss and lean muscle. And, like the rest of the “Eating” section of VFT’s Membership, can be used for the transformation program!

** NEW Updates for March:

NEW Coaching Call Webinars… Over the past weeks I’ve been lining up new Coaching Call Webinar sessions. Obviously these take a little time to set up (due to the time restraints and different time zones etc), then catching up for the calls, recording them, editing them, getting them transcribed and then uploading them to the members area… So with that in mind, I’m planning to have them ready for late March… Along with some other March goodies for Members!

So if you’ve been thinking about joining VFT’s Private Membership:
- But keep putting it off
- Are fed up with not getting results
- Want help to transform your body and ramp up your fat loss and lean muscle efforts
- Want to be a part of a supportive, caring, fun community that share the same goals as you
… and be able to get support from myself and VFT’s Personal Trainer’s then jump in now for the low rate of $9.95 per month (and even when the price goes up you’ll remain at that low rate)!

Get Access to Virtual Fitness Trainer’s Private Membership here!

“Do something today that your future self will thank you for…”

Click here to Get Started TODAY!

I look forward to catching up with you in VFT’s Private Members area AND if you have any questions about VFT’s Membership don’t hesitate to email me.

You can also get hold of me via facebook – you can private message me at http://www.facebook.com/mandy.vft

When you join VFT’s Private Membership you’ll see that we’re committed to delivering value and making a difference to your fat loss and lean muscle efforts, in every way we can.

Warm Regards and hugs

I’m going to share with you how I lost body fat while on vacation and the steps I took with my food and exercise to ensure I stayed on track with my “fat Loss” and “lean muscle”training goals…

I hope you enjoy today’s lesson … and don’t forget to share how it helped you BY CLICKING ON THE COMMENTS box below!

————————————————————

I’ve just come back from a short break / vacation visiting my parents.

We had a great time, it was very relaxing. I also came back extremely inspired and excited with new ideas for workouts and content that I want to share with you – all based around your feedback.

The place we stayed at was just outside of the town my parents live, on a rural property, 7 mins drive from the beach. It was peaceful and they allowed pets. Our two Labradors “Arnie and Louie” come with us every time we travel.

I got to feed the rescued Kangaroos and spend time with the other rescued animals – they were so appreciative and loving towards their new owners.

With the property being out of town I went out of my way to ensure I took plenty of healthy food supplies with us for my hubby and I – and the boys (Labs). Yes, we still had a treat here and there, but I made sure we had meals that were nutritious versions of holiday meals. Gluten free pizza, healthy lean burgers, plenty of yummy salads, fruit… I took my Vital Greens and Vital Protein (both organic) as well.

Here’s the thing, most folk when they go on a vacation will put on a few pounds or kilos, right?

Well we actually lost body fat while we were there!

More about that in a moment…

With “Arnie” getting older, he’s 12 years (that’s old in Labrador years) my exercise at the beach is very limited. We can’t stay for too long and if there’s other dogs bounding around having fun with Louie they tend to stampede into Arnie… which is too much for him at his age. I don’t want him getting injured. So I prefer to stroll slowly next to him to make sure he’s ok.

Also we were experiencing a “heat wave” (one of many that we get in Western Australia) so with the temperature sitting around 40+ degrees (that’s 104+ degrees Fahrenheit), whether it be walking the dogs at the beach or my own training it needed to be carried out safely and in the cooler part of the day.

With this being the case, I knew I needed to design something I could perform in our accommodation with no equipment.

So I created my own “break / vacation” workout that I could perform quickly while I was there, designed to be performed every second day. And so I could do it in bare feet and in my pj’s. YAY!!!

I’m actually going to be uploading my Vacation workout to VFT’s Members area over the next week . But today I want to share with you 3 of my favourite exercises to perform when I’m on vacation along with the following…

So how did I lose body fat on my vacation?

1. I got organized, ensuring I had the basic ingredients to make awesome healthy meals and I had a few “plan B’s” up my sleeve – just in case. Eg… Organic, gluten free pizza base mix packet.

2. Taking time off from my usual workout allowed for extra muscle recovery. And just doing the short burst of vacation workouts every other day it was very effective. The workout was based around my goals of fat loss and lean muscle.

3. I didn’t spend my whole time stressing about food. We had family and visitors over while we were there and they were really impressed with how yummy the food was, AND they also commented on how they didn’t get the “yucky” feeling they normally experienced when they consume pizza, burgers etc and other foods.

The reason for that is simple: “You choose healthy, nutritious ingredients and you’ll get a different outcome.”

Here’s the thing… so often, even with folk that consume relatively healthy foods in their every day life, when they go on holidays they behave like they’ve just been evicted out off the “Survivor” tv show…

Eating everything in sight, and often not even enjoying it, just eating it because it’s there.Then complaining all the time because they feel sick, they’ve got headaches or migraines, and then they top all that off with mountains of grog (alcohol). They spend most of their holidays feeling like crap.

If you just carry on with your normal healthy eating plan while you’re away, then just enjoy the treats as they come long – not gorging – just enjoying common sense portions – you’ll get to have fun with your food, without ruining your training efforts… and without making yourself feel sick all the time. And you don’t have to come home feeling like you’re under pressure to lose the vacation pounds and kilos.

Ok, onto my 3 favourite vacation exercises:

I love these exercises, they offer plenty of bang for their buck – especially when you have limited time to exercise.

Stationary Lunge

Lunge forward with your left leg. Lower your body by bending your left knee (front leg) and your right knee (back leg) so it’s almost in contact with the floor. Return to starting position.

Keep your midsection firm throughout the movement. And your front knee should point in the same direction as your front foot.

Repeat this exercise to complete your set. Then swap leg lunging forward with your right leg.

Shoulder Pike Press

I’ve included two options here, legs closer together and legs further apart. I personally prefer legs further apart, it’s more comfy for my shoulders. Start with your body in a push-up position. Raise your butt and hips upwards, bringing your legs towards your chest, keep your arms extended and your midsection firm. This is starting position.

Now bend your elbows and lower your head and upper body towards the floor. Then push yourself back up to starting position – breathing out on the way up.

IMPORTANT: DO NOT PERFORM THIS EXERCISE IF YOU HAVE ANY SHOULDER INJURIES OR SUFFER FROM SHOULDER PAIN.

Knee Push Ups

Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.

——–

Keeping on track while you’re on vacation is a lot simpler than you think. Make it easy for yourself to stay on track by planning ahead a little. Whether you’re eating out or you have your own small kitchen area in your accommodation. A couple of emails or phone calls inquiring about what’s available, taking only a few minutes of your time, is a whole heap easier than finding yourself in a situation later that you’re not happy with.  When you’ve done it once, you’ll find it even easier to do the next time.

Take care, warm regards

virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

How many times, have you, or folk that you know, sit back and look over the years that have passed and say “where has my life gone?”, “Why didn’t I get into shape?”, “What was I thinking?” “I’ve been telling myself I’m going to get into awesome shape for years, but simply didn’t get around to it”.

When it’s time to dress up, go out and do the things you want to enjoy… you choose instead to hide yourself away because you don’t look the way you had planned to 12 weeks ago (when you said you were going to start training).

Or you’ve just let yourself go because you figured it wouldn’t be that hard to get back on track…. But somewhere in the midst of life, it didn’t happen.

You go through months where too many calories are consumed and workouts are put on the backburner. Along with your health and self-esteem.

…So we’re going to FIX that problem today!

February is virtually here.

And to celebrate a new month and a fresh start, is a very cool gift of having PT Support, Kick Ass Workouts (designed to suit Members requests), Video and Written Exercise Instructions, Video and Written Stretching Instructions, Printable Workout Log Sheets, VFT’s Membership “Eating”, “Hot Topic” Video Q and A’s, Coaching Call Webinars and Access to VFT’s Private Membership Forum with PT Support all for only $9.95 per month.

Go here to take advantage of VFT’s Kick Ass Private Membership Deal

You’ll get EVERY Workout, this also includes the ALL of following:

The Butt Workout – Build and Shape Your Butt, Butt Workout – Reduce and Sculpt Your Butt, Lean and Sexy Workout, The “Comeback” Workout – Get Your Body Back On Track, The “No Room To Move ” Workout, Beginners Workout – “Lose Fat & Tone Up”, Fat Loss – Cardio Workouts, Build Lean Muscle Workout, Lean Muscle and Fat Loss Workout..

PLUS access to ALL the NEW Workouts that are being released each month. You see, as Members request new workouts, we create them! And as a VFT Private Member you get them all included in your membership.

VFT Member Feedback:
“I’ve been checking out your web site and let me say it’s awesome! So real and down to earth, I think you’re a winner! You look amazing too…I printed out and did your workouts to use at the gym as I’m getting a little stale there…After watching the vids on each exercise I felt confident to go and bash it out and I felt like I worked hard. Was super sore that week. he he. Your amazing Mandy!!!! I’ve been telling a few people I know about it and they are quite keen to have a look. Looks fab! It’s great to finally have a plan of attack!!! Thanks Mandy. “ Kirsten, Australia

Get EVERY VFT Private Membership Workout here for only $9.95 per month!

IMPORTANT: VFT’s Private Membership will be increasing soon to around $20 per month.

So You can’t afford to miss out on this amazing deal!

That’s FULL ACCESS to VFT’s Private Membership with PT Support for only $9.95 per month! 

This is going to be the BEST Value offer for VFT’s Private Membership yet!

Kind regards…

Virtual Fitness Trainer

http://virtualfitnesstrainer.com

PS – This is clearly the most…

…important offer you’ll receive when it comes to VFT’s Private Membership.

Where else can you get all of this for only $9.95 per month?

Get the best VFT Private Members deal EVER

PLUS, as a Member, you get access to ALL the NEW WORKOUTS and content being released each month. And notified the moment they’re uploaded.

Reserve your priority access here

See you there!
Mandy xo

1. NEW VFT’s Private Membership Quick Start Guide:

This explains step-by-step how to get started with your training and nutrition so you know what to do to set the ball rolling with your new program. Along with how to ask for help, and it includes my personal support email address. You can access this directly from the Members Dashboard page.
http://virtualfitnesstrainer.com/vft-private-members-quick-start-guide/

2. NEW Welcome Video – with instructions for navigating the Private Membership site.

This video runs you through the Dashboard page and shows you where and how to access all the features of VFT’s Private Membership site.
http://virtualfitnesstrainer.com/members-home-dashboard/

3. New Members Dashboard!

When you log in don’t be freaked out when you see the NEW dashboard.. I’ve included a screengrab of it below so you know what it looks like. As you can see it’s completely re-done. And it’s a lot easier to navigate. And all the new features have been added also.
http://virtualfitnesstrainer.com/members-home-dashboard/

Url to the Screengrab (if you’re receiving this email in text format): http://virtualfitnesstrainer.com/vftfitmagimages/members-dashboard-screengrab.gif

4. Stretching Database

We’ve been working our tails off filming and writing instructions for the stretching database. As you know stretching is so beneficial to your training efforts – so please make sure you don’t skip them. I’m editing and uploading more stretches each day. So log in and take them for a spin.
http://virtualfitnesstrainer.com/stretches/stretching-directory/

1. 4 x New Cardio Workouts

As you know I’m not a big fan of doing cardio… so I try to create cardio options for myself that will maximise my time and effort. They’re a little different to what you’re probably are used too, but you’ll see when you implement them how effective they can really be.

2. 2 x NEW Awesome Kick Ass Workouts

a. My Photo Shoot Workout, this is the workout I used to get into shape for my photo shoot.

b. The other is kinda secret at the moment. I’m tweaking it over the next two weeks. I’m really excited for you to see this! I’m creating / using it myself.

3. New Menus Added To “Mandy’s Eating Plan”

These are various menus I’ve been trying and using myself to support fat loss and lean muscle.

Coaching Call Webinars…

Over the past month I’ve been lining up new Coaching Call Webinar sessions. Obviously these take a little time to set up (due to the time restraints and different time zones etc), then catching up for the calls, recording them, editing them, getting them transcribed and then uploading them to the members area… So with that in mind, I’m planning to have them ready for March.

On that note, PLEASE make sure you get your questions in if you have specific training, nutrition, motivation questions in regards to fat loss and lean muscle. That way I can make sure I cover and ask your questions in the coaching calls.

That wraps up the updates…

IF YOU WANT TO BE NOTIFIED OF THE UPDATES AS THEY HAPPEN… then friend me on facebook: http://www.facebook.com/mandy.vft.

Then message me using your facebook ID that you’d like to be included in VFT’s Private Membership Group on Facebook. This group is closed to the public and only available to VFT Private Members.

See you in the Members area!

VirtualFitnessTrainer.com
VFT – Fun, Hot, No BS Fitness!
Virtual Fitness Trainer’s Private Membership

After working in the fitness industry I was deeply concerned about how often clients and members within the gyms I had worked at were mistreated – like they were just a number! And anyone who knows me from back then, also knows I often went head to head with management of those gyms going into bat on behalf of members that were being mistreated. I felt sick to my stomach, disheartened and not to mention, hopping mad that this was taking place! It went against everything I believed in.

It made me determined to provide an alternative and do things the way I felt they should be done. Giving clients a strong, positive community and environment where I could provide quality workouts and advice where clients could participate, achieve their fitness goals and know that they’re genuinely valued and cared for.

VFT has evolved over the years and we now provide VFT’s Online Private Membership Site and VFT’s Free Online Fitness Magazine.

After working in the fitness industry for over 16 years I’ve learned a great deal from my one to one PT clients, members and visitors – and my mission is for VFT to always over-deliver to help you with your fitness journey.

For the full rundown on VFT and Mandy go here.

Ross Harrison has been a member of the National Strength and Conditioning Association and involved in the fitness industry since 1996. He is a certified personal trainer, certified strength and conditioning specialist, nutritional consultant, and has a BA in psychology from Grinnell College. He has also completed post-certification work in numerous areas including core conditioning, low back health, exercise (Swiss) ball training, exercise nutrition, and sports psychology.

Ross takes a holistic approach to health and fitness and believes a good program must address a variety of issues, including exercise, nutrition, injury prevention, posture, stabilization, and exercise psychology. He works to train and educate people of all ages to improve their quality of life through exercise and nutrition.

Ross is currently living in Austin, TX where he runs Precision Health and Fitness, an in-home and online personal training and consulting company.

As someone who hadn’t exercised until I was 37, I know how tough it can be to get into shape-at any age.

In my 30s, I realized that my body had paid the price for years of office work, eating a lot of sugar and fat, and a lack of exercise. I made some drastic changes-both inside and out-and after a few years backpacking around the world and learning to surf with the pros, I hunkered down in my 40s to study nutrition, leaning out, and body building.

It’s all paid off! Now I’m a leading Fitness Expert and Transformation Coach and an internationally published fitness model. My no-nonsense, down to earth approach to nutrition, food preparation, and fitness has proven results for both men and women who want to lean out, get fit, and be the best they’ve ever been-at any age! http://www.getleanprogram.com/

Chad’s transformation of building 32 pounds of ripped, athletic muscle in 32 weeks, spurred him to start ChadHowseFitness.com: a web site dedicated to helping people get in great shape, building a strong body and a strong life.

Chad has helped hundreds build ripped muscle, burn fat, or all of the above, and continues to do so with unique articles that he publishes on a weekly basis.

Dustin Maher, America’s Trainer To Moms, has been an A.C.E Certified trainer for over 8 years and is currently training over 1650 moms from across America as well as 8 different countries.

Dustin has appeared over 87 times on nearly all major TV networks. He has also written for many magazines and newspapers and can be heard monthly on public radio, with an active listening audience of over 60,000. To date, he has trained over 4575 clients. You can find more info about Dustin’s services at: dustinmaherfitness.com and his book “Fit Moms for Life” fitmomsforlife.com

Even though Dustin is renowned for his “boy next door” good looks (I’m putting a picture up on the screen for you here)… his passion for helping mums, and his ability to speak directly to the hearts and minds of moms, is what makes him so unique. And…. he’s just an all round nice guy. http://dustinmaherfitness.com/

Nicole Ossip from Preggi Bellies.

Preggi Bellies is an exercise-to-music program developed over 12 years by physios, doctors, exercise specialists and obstetricians.

Preggi Bellies is the first exercise program to combine the mediBall (which is like a exercise or fitball) and weights in pregnancy. And it’s designed to increase cardio vascular fitness, stabilize the pelvis and lumbar spine, tones and strengthens all muscle groups and promotes a healthy, strong and fit pregnancy. This is all done whilst reducing the impact on the spine and pelvic floor. www.preggibellies.com.au

I’m going to show you some super fast snacks that I love to have on hand – especially when I know I’m going to be super busy.

And I’ll share with you some first-hand experience of the stupid things I’ve done, you can laugh at my expense, so you know you’re not the only person who’s done this. … and learn how to NOT do the same.

I hope you enjoy today’s lesson … PLEASE leave your feedback BY CLICKING ON THE COMMENTS box below!

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

My hubby does fly in / fly out from the mines. There are times when he’s home that the two of us will run errands at the same time to help knock them on the head faster, so they’re out the way… or we have an appointment that we’re committed too and have to make a decision as a couple.

We’ll be on the way home and sure enough my hubby will say…

“I just need to call into Bunnings”. Nooooooooooooooooooooooooo! Sirens go off in my head (well nearly LOL ) and I know with that short sentence that I’m not going to get home for ages.

(Bunnings is a massive hardware warehouse here in Australia)

I kick myself when that happens that I don’t have my emergency snacks on hand. Because you can bet on each of those occasions I actually thought of taking them with me, but figured I wouldn’t be gone long.

It doesn’t happen very often these days because I’m so busy with VFT, so I stay as prepared as possible – but I went through a stage a few years back where I got caught out a few times and it made me determined after that to nip it in the bud.

Back to Bunnings…

After what felt like hours of wandering around Bunnings , I was more than ready to go home. I’m getting frustrated and starting to feel sick because I need something to eat. Hearing “nearly there, we’ll go in a moment” 45 mins beforehand, then hearing it again doesn’t mean much when you’re now feeling those hot and cold flashes and your hands are starting to shake. I need food.

Sure you can buy food at Bunnings, or there will be a sausage sizzle out the front on the weekend etc, but when you know that you’ve got food at home that’s going to support your training efforts you don’t want to eat food that you know isn’t going to help.

By the time we leave I’m feeling dizzy, getting those little floaty dots in front of my eyes (which means a migraine is coming).. and I’m wishing like crazy I had my snacks with me. I need to get something really quickly into my system.

Sure enough, I’m getting desperate to eat, knowing that we’re at least another 30+ minutes away from home, I’ll ask my hubby to call in anywhere, fuel servo, deli (skip the supermarket, I’ll have to que up) so I can grab something fast.

I’ll give you one guess what that will be… Turkish Delight, or hot chips – a sugar / carb hit… no time to wait, just rip off the wrapper and eat it (or blow the hot chips cool). Does it make me feel much better? A little bit, but for the most part, “NO!”. I’ll have a thumping head for the next two – three days because I went way too long without food.

So here’s what I do, without fail, so I don’t get caught out…

It’s been quite a while since I got caught out like that and here’s why… I have a coolie bag on hand. They’re really inexpensive, you often see them in the supermarket. You know the small ones they make for a six pack of cans etc.

Fast snacks for fat loss: apples, natural yoghurt, macadamias, boiled eggs, almond butter, blueberries

I always have some of the following in the fridge / freezer and ready to throw into my coolie bag:

Fruit: apple chopped (fresh), blueberries (fresh or frozen)

Nuts: almonds, macadamias, almond butter, pecans

Dairy: natural yogurt, cottage cheese (if you can get organic that’s awesome, if not then go with plain so you can have more control over what’s put into the yogurt or cottage cheese)

Agave: in the pantry to squirt into a little container to put in the coolie bag. I can put it into the cottage cheese or yogurt.

- If I’m having a day where I’m feeling like I need a few more carbs I’ll throw a banana in there.
- I carry water with me everywhere I go. Staying hydrated is sooooooooooooo important.
- If I don’t have time to chop the apple, I just put a small knife in the coolie bag, so I can chop up the apple later.

Here’s some ideas for how you can use the above ingredients:

a. eat the apple on its own, eat the nuts on their own, just have a squirt of agave in the cottage cheese or yogurt

b. Throw the chopped apple or blueberries into the yogurt, with the agave. And eat the nuts on their own.

c. Have a bread and butter knife with you and spread the almond butter onto chopped apple pieces. And have the yogurt or cottage cheese with agave on its own.

d. Throw the nuts (maccas or almonds), blueberries, and yogurt into one tub and eat them all together.

e. Put some almond butter into the cottage cheese and have your apple or blueberries separate. Or you can put the chopped apples in with it.

Any of these are simple, and easy to prepare.

Optional Extra: Boiled Eggs (organic, free range) – emergency snack with an apple.

I often boil up a dozen eggs at a time so that I can throw them in salads, use them for emergency snacks. And eggs taste great in wraps and gluten free bread sandwiches too.

Another tasty egg option … bit of Tabasco sauce, curry powder, mash into the boiled eggs (after you’ve taken off the shell off, of course) and you’ve got curried eggs. I’ve been known to have a small container of curried eggs and an apple when I’m in a hurry.

The above options are super fast, super easy and make great emergency snacks. There’s pretty much no food prep involved for the fruit, dairy and nuts… and you’ll feel better for staying on track as well.

If you have some fun emergency fast snacks for fat loss (with little or no food prep involved), that you like to have on hand, then share them below. I’d love to hear from you.

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

I’m going to show you how to reduce BACK fat eg… rolls of fat on your back, bra overhang for women, whatever you want to call it…

Let’s face it, it’s annoying and uncomfortable for both women and men. It affects what you wear and how you wear your clothes – not to mention your self confidence.

Gals and guys you both know what’s it like when your shirts and tank tops don’t fit properly. It’s hot, and you stifle away (even in winter – you won’t take your jacket or jumper off) because you’re concerned about trying to “cover -up” your back fat.

Wearing bra’s in general is uncomfy. And ladies, you know what how yucky it feels when you’re wearing bra’s and you’re carrying extra body fat… it sucks!

So below I’ve included a back workout with 4 Back Exercises for a sexy back … and a sample eating plan for you to help get you on track and reduce that back fat!

I hope you enjoy today’s lesson … PLEASE leave your feedback ON THE COMMENTS box below!

VirtualFitnessTrainer.com
VFT – Fun, Hot, NO B.S. Fitness!

How To Reduce Back Fat – With a Sexy Back Exercises Workout… Plus Sample Eating Plan. See below…

During my school years, and even into my early 20’s – on and off – I suffered from weight gain. I’d lose it and put it back on again. It was frustrating.

I naturally have a broad back, in fact, I remember when I went for my very first bra fitting in my early teens and the lady in the store asking me if I was a “swimmer” – I said “no” – she responded with “I’ve never seen such a broad back on such a young girl” and told me how I was going to have “lots of problems with bras fitting me because my back was so big!”.

What a way to make an impression on a 13 year old girl. Being a late developer, compared to the rest of the girls at school, I thought, was bad enough. But this just topped it off.

Even though I was very athletic, it was during the holidays that I would pack on the weight. I tend to store body fat in my upper body more than my lower body. So when I would put on extra body fat my chest, back, tummy and lower back (love handles) would increase considerably – yet my legs would stay in pretty good shape. So back fat and bra overhang was always something that I struggled with.

I’m still conscious of it now, and it’s just one of the many reasons why I strive to keep in shape.

So how do you reduce back fat?

Well rather than go on and on as to why you get back fat… I’m going to show you, right now, how you can help tone your back and reduce back fat.

Have the bar set at chest height. Now sit down on the floor with your legs out in front of you. Reach up and grab the bar using an overhand grip slightly wider than shoulder width apart. Pull yourself up and lower yourself down until your arms are extended. Make sure your midsection is firm throughout the movement. Then repeat.

Lay under the bar have your arms outstretched and your hands holding onto the bar using a wide overhand grip.

Keeping your body straight, pull your chest towards the bar, keeping your midsection firm.

Then lower yourself to starting position and repeat.

To make this movement more difficult, as you become more accustomed to this exercise, just lower the bar.

• Also when using the smith machine make sure the bar is latched securely onto the catch. And the safety latch is also in place. It’s vital that you have both secured.

Seated on a bench bend forward with a dumbbell in each hand. Have your arms extended and elbows slightly bent.

Raise your dumbbells out to the sides and up to shoulder height. Focus on squeezing your shoulder blades together. Only raise your arms, not your upper body and keep your midsection firm throughout the movement. Slowly lower the dumbbells down again to starting position. And repeat.

Lying face down on the floor, have your arms extended out in front of you and your legs outstretched behind you.

Keeping your feet and legs on the floor, raise both your arms off the floor.

Pause and then lower them down to the floor again. Continue until you’ve completed your set.

How to perform the Back Workout:

Perform each exercise directly after each other. This will equal 1 set.

Assisted Pull-ups (as many as you safely can)
Smith Machine Inverted Row (as many as you safely can)
Dumbbell Rear Lateral Raises (8-12 reps)
Superman – Level 2 (10-20, depending on your lower back strength)
Have a rest. Then repeat.
If you’re more advanced then you can perform a total of 4 sets.

Incorporate the above into your exercise routine. Make sure you train all body parts – not just your back. By increasing your overall lean muscle, you’ll “up” your metabolism and encourage your body to burn more body fat throughout the day – even while resting!

Go here to view Mandy’s Kick-Start Your Transformation Sample Eating Plan - blog post

Nutrition is sooooo important when it comes to reducing body fat. Make your eating plan straight forward. So start out simple, with just the basics and once you get into the swing of things, then you can start experimenting a little more in the kitchen. That way between your training and nutrition you won’t overwhelm yourself. The faster you get on track the sooner you’ll see the results!

VirtualFitnessTrainer.com
VFT – Fun, Hot, NO B.S. Fitness!

(And I know this because I’ve learnt this first-hand from helping them)

The clients and members that interact with me, that I communicate with regularly, get the best results…

Why? It’s simple…

Because they take me up on my offer to help them. Members have said how surprised they were that VFT’s Private Membership was so “personal”, they weren’t expecting me to interact with them – because let’s face it, so many online services don’t genuinely offer that.

I want VFT’s Membership to be different to the others. I take pride in this, because I truly care. As a client and member you will never get some crummy email from me – like other membership sites – just passing a single link to you – and leaving it up to you to figure it out. I won’t leave you in the lurch, like other services do.

I want you to succeed, I don’t want you to “put off” taking action or give up on your fitness goals because you’re feeling stuck… With VFT’s Membership you don’t have too. You’ve got me, right there by your side. I’m just an email away.

Just as you might quickly type an email to your friends, family, workmates for other things in your life you need help with… As a valued VFT Private Membership site client, it’s just as easy to email me about your fitness obstacles. It only takes a few minutes to email me and say “Mandy, I need your help!…”

Asking for help truly does make the difference between those that do well and those that allow their doubts, concerns and procrastination’s set in. Don’t let that be you. Because you deserve to treat yourself better than that.

Have you ever heard the saying?

“There are seven days in the week – and someday isn’t one of them!”

What if someday ends up being 3 years from now, 5 years from now – or never? That sucks right?

I urge you to get rid of “someday” in your week. And instead take action today. And if you haven ‘t emailed me lately, then email me today. Let me help you. And let’s get cracking on making sure you absolutely kick ass in 2013! No excuses!

I’ll be keeping an eye out for your email or forum post. Looking forward to hearing from you.

hugs… from your passionate trainer

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!

Each of the following workouts in VFT’s Private Membership now has their own workout logs. Print them out and have them by your side when training. They include reps, sets, photos of the exercises AND there’s even room for you to add your own notes as well.

Here’s the list so far:

1. Building & Shaping Your Butt
2. Reducing & Sculpting Your Butt
3. The Comeback Workout – Get Your Body Back On Track
4. Lean and Sexy Workout
5. Beginners Workout – Lose Fat and Tone Up
6. Lean Muscle and Fat Loss
7. Build Lean Muscle
8. Cardio: Incline Intervals
9. Cardio: Moderate/Fast Intervals
10. Functional Shoulder Rehab – Manual Labor
11. Functional Shoulder Rehab – Shoulder Pain From Working On A Computer
12. Shoulder Rehab Workout and Exercises
13. Shoulder Rehab – Range of Motion and Stretches
14. Hypertension and Osteoarthritis Dumbbell Workout
15. Hypertension And Osteoarthritis Workout
16. No Room To Move Workout – Beginners
17. No Room To Move Workout – Intermediate
18. No Room To Move Workout – Advanced
19. No Room To Move Workout – Stretches

…with more on the way!

Each of the these downloadable workout logs has a link to it’s specific workout along with a link to the exercise video and it’s written instructions, making it faster and easier to access them when you need them.

You can access the Members Only workout log directory here: http://virtualfitnesstrainer.com/workouts/workout-log-directory/

See you in the Members area!

http://virtualfitnesstrainer.com, VFT – Fun, Hot, NO B.S. Fitness!