Be Free To Be Yourself! Don't Let The "Fitness Fakeness" Crowd Intimidate You Or Your Fitness Goals!

The controversy over last week’s blog post and newsletter…

Keep the comments coming! (see comments url below)

Because it’s SUPER IMPORTANT that we talk about this.

I agree with Elsa, I don’t condone bullying of any kind. And Elsa ROCKS for posting in her point of view ! Thanks Elsa!

(And so does everyone else who commented and emailed me)

- And you should feel free too as well.
- I want you too!
- No matter which side of the fence you sit on this issue.

You can share YOUR comments below…

I’ve stood at the gym, on many occasions, by someone’s side defending them when someone else is being awful to them because I refuse to stand by and let folk be ill-treated.

Here’s the thing… I’ve seen, and been, on both sides of the fence in regards to the abuse I’ve copped myself.

a. I know what it’s like to have folk give me grief because I choose to eat a certain way (healthier options)or because I look fit and I like to exercise.

b. AND I’ve also experienced bullying in gyms myself, from folk paying out, and verbally abusing me, because I wasn’t part of their “fitness fakeness” group. And so I totally understand why folk get so upset by it.

I don’t want folk being so badly affected by their experience at a gym and it’s peer pressure and bullying that they give up on their goals.

The reason I chose the topic, like I did, was because it’s been bought up so many times of late. And felt I needed to say something about it.

So jump in and have your say too!

Sharing and being open about this may just be the thing we need to help everyone have a better understanding and be more supportive of each other with our fitness goals and efforts!

You can read my responses and check out Elsa’s comment at the url below…

Take care, I’m looking forward to reading YOUR COMMENTS!

Mandy

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This is more of a personal post today… or even a rant

Anyway…

If you didn’t realise (Australian spelling) it already, one thing you’ll learn about me, and what VFT represents, is that I can’t stand BS and I don’t like bullies…

I’ve seen a lot of intimidation, bullying, peer pressure, and folk thinking they’re better than others and pushing others aside due to them not looking as fit or being as lean as them.

And I’ve certainly seen plenty of this within the fitness industry and fitness centers or gyms over the years… and it’s made me determined to be different.

This topic comes up OFTEN and it annoys the crap out of me that people have to tolerate this.

Here’s what I want you to know today…

I’m on your side!

Just because someone has 7% bodyfat and you have 25% (for example) it doesn’t make them any better than you. They have no right to judge you. Just because someone claims to look like a million bucks on the outside – it doesn’t mean that’s what’s taking place on the inside.

Yes, it’s vital that you look after your health…
And there’s nothing wrong with getting a kick in the butt here n there and even some tough love to keep us on track with our fitness goals – we all need that now and again – but whether it be women or men we need to support and help each other.

I’ve seen people give up on their fitness goals and let “fitness fakeness” intimidate them. Trying to get in with the “fitness fakeness” crowd (or trying to look like them) and not succeeding at it then feeling like a failure.

Here’s the thing, even if this crowd are rude to you or it’s just you thinking that’s the case because they’re too involved with their own group they can’t see beyond it…

You need to just say “stuff it” and get on with focusing on what being and feeling fit means to you – not them!

Improving your health and fitness, losing body fat, gaining lean muscle, getting into shape means various things to different people.

There’s a difference between looking lean and fit and being genuine about it. Maintaining a lean, fit body – with small percentages of bodyfat is damn hard yakka and is admirable for sure. I don’t deny that.

Look, I know awesome folk who are genuine and caring, who have knock out bodies and I only wish there were more folk like that to help nip the whole “fitness fakeness” in the bud.

But I also know plenty of rockin folk who aren’t as lean but still super fit but just don’t want to have to try to maintain that “pre-comp” style appearance.

Here’s the thing…

Make your fitness goals about what you want. There’s nothing wrong with wanting to achieve more, or wanting to be leaner or fitter – but do it because it’s something that you feel is positive and will inspire you. Do it for you, do it because you want a better quality of life and health for you and your family.

DON’T DO IT to torture yourself to try and become part of the “fitness fakeness” crowd.

Because…

a. You deserve better than that.
b. You don’t need to waste time spinning around in circles getting frustrated
b. You rock – you’re special and you can totally kick butt in your own cool fitness way.

If you want a goal to aim for – make it to be a more inspired fitter leaner version of YOU – not someone else!

Take care… I’m with ya all the way!

Oh, and if you want to share your thoughts on this – then add your awesome and much appreciated comments below…

Take care

Mandy
VFT

Hi All

The above video is part 2, following up from the previous video, that you can find here:
This Critical And Intimate Stumbling Block Prevents Your Fitness Results…

In today’s video you’re going to learn…

How to face your fitness obstacles HEAD ON so you can get beyond them!

Why you’re struggling and why you can’t get past the point you’re currently stuck in!

How and why your obstacles become your reality – without you even realizing it!

And what action you can take today to block out the old beliefs, improve the way you think, effectively create solutions and overcome your roadblocks so you can move forward and start experiencing life the way you deserve to.

So go ahead and get started on the steps in the video asap!

And PLEASE share your progress and feedback in the comments box below.

We’re looking forward to hearing from you… I appreciate each and every single one of your amazing comments…

Take care and I’ll be talking again with you soon!

Kind regards
Mandy
VFT

Today I want to expose a critical but intimate problem that prevents most people from achieving their fitness and life goals.

But before I do…

Have you ever found yourself wanting to achieve your fitness goals so desperately that you’ve overwhelmed yourself trying to figure out where to start and what to do?

Have you ever thought, if I had more money, if I had a tan, if I had nice workout clothes, if I could find a babysitter, if I had a gym closer to me, if the memberships were cheaper – the list goes on – then I would get into shape?

Have you ever convinced yourself that buying that “fan-dangle” exercise machine off the ad on the telly is going to be the miracle way out of all your fat loss and fitness issues?

Have you ever persuaded yourself you don’t need to look after your health because it’s easier not to bother?

Have you created a tangled web of excuses and fears – that have now become your reality – because you keep telling yourself they’re true?

Look, I hear ya… I’ve been in that situation myself. Most people have whether it be fitness or other issues in their lives.

But here’s the thing…. with this type of thinking…

It holds you back. It prevents you from doing the things you want to do to in life.

And unfortunately it has a domino affect on yourself and everyone else around you. Because you purposely put roadblocks in front of yourself so you don’t have to address your fears or put yourself out there.

I know it’s scary, but have a serious think about we’ve talked about today.

Look, I’m by no means an expert in psychology, but I do know what I’ve experienced first-hand in the past and I’ve spoken with clients and subscribers over the years that struggled with these issues too.

The exciting part about this is that YOU CAN CHANGE IT.

You don’t have to sit there wallowing and accepting this as “just the way it is”. No way!

Lesson 1… So here’s what I want you to do as part of your first step to helping change this… (this is what I did myself)

Put pen to paper and write down – whether it be fitness or otherwise – how any of the above are affecting your life right now! And what fears, excuses, roadblocks do you constantly fall back on to prevent you from doing the things you want to do or are afraid to do.

Get started on it asap! As you’re writing them down you’ll think “Holy cow!”. What the heck am I doing to myself? But that’s a good thing – because it means you’re aware of what you’re doing. And unless it’s put out there in front you – you often won’t see it for what it really is.

In the next video well take it up a notch and I show you what I did to help make these changes in my own life.

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OH… And don’t forget – as per our previous video – I’m inviting you and your friends to participate in VFT’s No BS Fitness CAUSE!

Simply head on over to the link below and share with us – no holds barred – your fitness goals and worries. And what help you need to make changes occur!

http://bit.ly/VFT-no-bs-fitness-cause

Take care. I’ll talk to you in lesson 2!

To you and your fitness and life goals….
Mandy
VFT

It’s the start of a new year, so you might be making resolutions, at least some of which probably have to do with health and fitness. Unfortunately, resolutions have become more synonymous with failure than success and many people do not really expect to achieve their resolutions. It is almost as though it has become a tradition to just make an effort and then wait till the following year to try again.

The good news is that it is possible for New Year’s fitness resolutions to become a reality, but there are some things you need to do in order to be successful.

The first step is to come up with the right resolutions. Resolutions are essentially long-term goals, but many resolutions do not meet the requirements to be considered effective goals.

Resolutions often involve general statements, such as “I want to lose weight” or “I want to get in shape.” Unfortunately, these types of resolutions are too vague and the most useful resolutions or goals share 3 things in common. They should be as specific as possible, challenging, and attainable (realistic).

The problem with general resolutions is they do not provide any real direction or plan of action to help you reach your goals. Saying you want to get in shape or exercise more does not necessarily put you on a path to success. Instead, making a specific resolution, such as becoming a better endurance runner and completing a half or full marathon is much better. This provides a concrete and measurable task to work towards.

Of course, having good long-term goals is just the first step and the real benefits happen after you figure out what you need to do to accomplish those goals. For example, if your goal is to lose 10 pounds of fat, then you should plan to eat better and exercise. To increase your chance of success, it is important to figure out smaller goals to encourage progress in those areas.

A good place to start is by looking at your current nutrition and exercise habits (ideally keeping a journal for at least a few days) and making a list of the things you need to improve. If you eat fried or fast food every day, then a goal can be to decrease your consumption of those foods over time. With exercise, you could focus on increasing your workout frequency, length, intensity, etc., depending on your specific goals.

One important tip is not to increase your exercise too much too fast. Many people start new exercise programs by working out too hard or too frequently, because they think doing more will give them better or faster results. More is not always better and improvements only happen up to a point. Doing too much will not allow your body to recover enough and your body will start wearing down instead of improving.

If this happens, you will feel worse in general and start losing motivation to continue with your training. Always remember that exercising should make you feel good and you should not constantly experience aches or pain. It is much better to start off slow and gradually increase the length or difficulty of your workouts as your body gets used to the training. Workouts do need to be challenging, but they should not make you hurt.

A similar approach is also recommended with eating, where you make small nutritional changes over time. If you eat a lot of fried food, fast food, or other unhealthy foods, it is not realistic to say you will immediately stop eating those foods and never have them again. People have better long-term success when they make gradual changes in their eating habits that can be maintained throughout their lifetime.

For example, if you eat fried food 7 times a week, then make a goal to eat it 6 times for the next week and then decrease from there. After just a couple months you may be able to eliminate fried food from your diet or at least significantly decrease the amount you eat. Going cold turkey may keep you from eating fried food for a little while, but there is a high probability that you will eventually return to your old habits and end up right back where you started.

As a general rule, if you cannot maintain an exercise or nutritional change over the long run, then it is probably not a good change to make. Being successful in health and fitness is about making permanent lifestyle changes and not going back and forth between healthy and unhealthy habits. Slow and steady changes are much easier to maintain indefinitely, which is the key to long-term health and fitness success.

The approach of making small changes can also be used to increase positive eating behaviors, such as drinking more water or eating more vegetables. Just increase in small amounts so you are not overwhelmed and your body has a chance to get used to the changes. It may also help to only work on one or two improvements at a time and then move on to new ones after those changes become a regular part of your lifestyle.

A good strategy is to start by improving the most significant problem(s) with your nutritional program. Most people have at least one or two things that stand out as unhealthy habits that easily cause weight gain or prevent fat loss. Some common examples are eating too little in the morning and too much at night, not eating enough protein, or eating too many calories at every meal (portion control) or simply eating too few total calories.

In terms of exercise, one of the most important first steps is to make your workouts a regular part of your weekly routine. Initially, performing shorter, but more frequent workouts can be a good idea, since they are easier to fit into a busy schedule and frequent workouts help reinforce workout consistency. Once you start going 3 or 4 days without exercising it becomes too easy to start skipping even more workouts.

Once exercising becomes a regular habit, you can work more on increasing the length and/or difficulty of your workouts. It is also helpful to figure out what type(s) of exercise you enjoy most. If you are not sure, try some different types of workouts until you find something that works for you and your goals.

If you have more specific fitness goals, it is important to include the right type of training to accomplish those goals. For example, if you want to increase upper body strength, then you would certainly want to include upper body resistance training exercises in your workout program.

As a final note, always remember to listen to your body. If you are not recovering enough between workouts, than cut back a little until your muscles and joints feel better. It is much better to do a little less at first and improve gradually over time then it is to keep pushing your body until you develop an injury, get burned out, or become over-trained, which may cause you to stop exercising altogether.

By Ross Harrison
VFT Fitness Expert
© Virtual Fitness Trainer.com

Welcome to our first video in our No BS Fitness free video series!

You’re probably thinking this is one of those cookie cutter videos trying to sell you some kind of crazy ass hyped-up health pills or fads?

Well I’m about to do the EXACT OPPOSITE!

In fact you’re probably going to think I’m stark raving mad for doing this…and many fitness trainers and fitness sites will probably cringe at the thought of me throwing this opportunity out there to you.

But for those of you who know me – YOU KNOW I’m not exactly known for following the group…

So what the heck is going on?

Look, I’ve heard first-hand your stories and feelings of past disappointments, anger, peeves, fears of being taken advantage of by large companies trying to ram their wares down your throats.

…The reason I’m making this video is because I want to hear direct from you your struggles with your fitness goals….

I want you to share – below in the comments box – your fitness insecurities, your peeves, what you absolutely can’t stand about what you’ve been through with your attempts to get into shape. And what annoys you the most about fitness.

As I mentioned before… This video isn’t about some wild sales pitch. There’s no bells and whistles – no state of the art fancy video tech stuff going on. (As you can see   )

Why would I do this? it’s simple. Virtual Fitness Trainer – VFT represents No BS Fitness. You can read my “about” page for yourself if you like.

Seeing people getting duped, well… it’s plain wrong and it stinks!

As mad hat as it sounds… I want you to go ahead, lay it all out there and share your fitness fears, frustrations, gripes, total peeves with me.

Whether it’s getting rid of the dissatisfaction or just having a laugh — knock yourself out — go for it!

Nothing fancy here… Just fill in the comments box below… and watch this space.

And I’ll talk to you real soon!

Kind regards
Mandy
VFT

I have to admit, this ad cracks me up every time I see it…But besides the entertainment of it all, it sucks doesn’t it, when you’re excited about something in your life, like your fitness goals (or other life goals), and some folk just want to throw a spanner in the works and bring you down.

I’ll be the first to admit, that I’ve experienced this myself over the years, and even though you don’t want to let it get to you.. sometimes it’s hard not too.

I have a couple of questions for you?

a. Do you have a negative friend, partner, relative, co-worker… that doesn’t support your fitness goals? What fitness issue in your life do they nit-pick at? eg.. Eating plan, exercise

b.  How does it make you feel, how does it affect your fitness goals or what do you do to overcome it?

Just jot your answers down in the comments box below.

Note: Your email address isn’t published in the comments – and – if you don’t want to use your real name, that’s cool, don’t.

Kind regards
Mandy
VFT

I have to say that Laura and Adam would have to be one of the most inspiring fitness couples I know. The support they have for each other in life and towards each other’s fitness goals is truly moving. I’m in absolutely awe of their dedication to stay on track and to ensure they each stick to their fitness regime’s so they can achieve the results they’ve trained so hard for.

I asked Laura and Adam if they’d mind doing a follow-up interview with me so I could quiz them about how they support each other and what tips and hints for couples they might have where either one, or both of the partners, are striving to get into great shape.

If you and your friend or partner are struggling with your training goals this just might be the blog post you need to read to get you back on track…

1. Tell us about how your individual transformations came about. Were you over weight, what kind of lifestyle you were living before your transformations? And what led to you wanting to get into shape and start kicking butt with your training?

Laura – I started this fitness journey 1 year ago. I was tired, out of shape and not feeling good about myself. I made the decision to change, enough was enough. I cleaned up my diet joined the gym and got a trainer. The changes started slowly and then there was no stopping me. I wanted this really bad.

Adam – I have always struggled with dieting and weight loss like most people most of my life. The way I am looking at this lifestyle change is no more rollercoaster dieting, just eating right making better choices and hardcore workouts. No more workout routines that seem to get zero results. HIIT (High Intensity Interval Training) for cardio all the way. If I don’t feel it then I’m not working hard enough. I started 9 months ago after seeing the transformation Laura made. She was and is so inspiring that I joined the gym and lost 40 pounds. My next goal is to have six pack abs. My weight right now is less than what I wrestled in high school.

2. Do you and Adam train together?

The only time we get to train together are on the weekends. We also go to an outdoor boot camp class once or twice a week, which is really fun and a nice change from the gym. We just started running the bleachers and track on Sunday with a group of friends. There are a lot of couples who join us!! Fitness is a great thing to share with your spouse.

If yes: what times of the day?

We go to the gym or track in the morning around 8 or 9 am. We like to get our workout in before the kids wake up. We are lucky to have a 16 year old who is home with the younger kids while we exercise.

If no: what time of the day do each of you train?

Adam – When we don’t train together I work out at 5:30am before heading off work.

Laura – I train after dropping the kids off at school. If I don’t do it in the morning I know I won’t do it later.

Feel free to explain any differences when you’re competing etc.

When I am competing, we start our workout together and then I go and train any body part that needs work by myself. Adam will spot me if I need help to get through a hard set.

3. What are the benefits, do you find, of you training together and / or both striving to get into great shape?

Training together gives us time to spend together, sometimes it’s the only time we get to have a full conversation!! Having a common interest in fitness keeps us both motivated and we have a lot to talk about. We also complain to each other how sore we are . We also know when we can get extra reps out of each other or raise the weight…

4. How would you explain yours and Adam’s fitness lifestyle? And some of the advantages of it.

Fitness is our lifestyle now, it is second nature, it is what we do. It has created a bond for both of us. We have been married for 19 years and been through a lot. This is something we get to share together and enjoy. We always have something to talk about. We get to support each other and watch each other grow as an individual. We even exercise together when we are on vacation!! It is the best support system when you know you are there for each other.

5. Do you find that because you’re both working towards similar goals in regards to your fitness / training lifestyle and goals… has it bought you closer together as a couple? What have / has been your biggest challenges (in regards to implementing a fitness lifestyle) and how did / do you handle them?

It has definitely brought us closer together. Sometimes couples just get caught up in day to day living. Then one day realize they have drifted apart. Having fitness as a common interest gives us something new to talk about every day. Weather it’s a new exercise, up coming competition, fitness article, or supplement. The best part is the encouragement we give each other towards our individual personal goals and long term competitive goals.

6. How do you both encourage and motivate each other?

Laura – Adam is one of my biggest motivators. He makes sure I keep on track, go to the gym and eat right. He gives me pep talks and reminds me how much I have accomplished and to keep going.

Adam – Just looking at Laura inspires me to work out and get in the best possible shape so we can enjoy a long happy life together. Who wouldn’t be motivated by a 44 year old woman with 3 children that is often mistaken for someone in their thirties… I love hearing Laura say “If you believe, you will achieve”. Laura helped me put my goals in a journal along with my exercises and food. She has to always take personal training classes to keep up her certifications so I am always learning new exercises. The TRX is a great new routine to add into my ever changing workouts.

7. How do you plan out your quality time together? And do you find that training is a great form of quality time together?

Exercising on the weekends and doing boot camp and the bleachers together is a large part of our quality time together. We also get to share this time with other couples. All our friends are getting into shape together so we get to motivate each other. It is a much better way to spend time with your friends then going out and drinking!

8. What do you appreciate the most about Adam and his support and how he supports you.

I could not do what I do without Adam’ full support. He is always there encouraging me to push harder, step out of my comfort zone and be the best I can be. He has also become quite a great photographer!! He takes some of my best photos.

9. Adam, what do you appreciate the most about Laura and her support and how she supports you.

Laura is so full of positive energy that we fondly call “Laura’s Aura” which is quite contagious. Laura has a powerful smile that can warm anyone’s heart. When your wife of 19 years tells you that you are looking good and feeling firm you can’t help but think how lucky you are. She encourages me to do new exercises I am not familiar with to hit muscles I didn’t know could be sore. She leaves me notes to have a great workout and kick butt!!! Laura keeps a tight hold of the supplements, protein bars and powder that I like which makes it easy to stay on course. If I travel out of town on business she is thoughtful enough to have extra protein bars in case there are unhealthy meal choices made by coworkers or customers.

10. Do you both have some kind of routine / roster set up where you help each other with meal planning and cooking etc?

We basically eat the same thing each morning. Adam makes a protein pancake with egg white and protein powder and I eat a bowl of oatmeal and a protein shake. Adam brings lunch and snacks to work so he stays on track, I will have a chicken breast with a sweet potato or tuna on ezekeil bread. For dinner we have a salad, grilled chicken, sweet potato and broccoli.

11. Do you both compete? Competing is hard yakka. How do you both go about supporting each other during this time?

I am the only one competing at the moment. Adam is a pro at keeping me on track making sure I am eating well. Sometimes near a competition I can get a little tired, cranky and nervous. He has a way of calming me down and making me feel better. Adam is training hard and has his sights on entering his first competition in 2011!!!!

And Adam came in third place in the Evolution Fitness 90 Day Challenge and got his own trophy!!!!

12. Are you able to give us a sample of what your “average” off season (not pre-comp) individual daily menus would look like?

Adam’s metabolism doesn’t allow him to have an off season. So I also maintain clean eating to support him. Of course if we go to a party or out to dinner we try not to focus on the food and enjoy ourselves.

13. What do your individual off season training routines consist off? Would you mind sharing what your workouts would consist of over a 7 day period.

Cardio 4 to 5 days a week

• 5 minute Warm up on treadmill
• 20 minute HIT cardio continually increasing the speed and grade of the treadmill
• 5 minute Cool down

Monday: Legs – Quads
• 3 sets of leg extentions
• 3 sets of leg press
• 3 sets of walking lunges
• 3 sets of squats
Abs exercises

Tuesday: Off or cardio & Abs

Wednesday: Biceps, Shoulders and Triceps
• 3 sets of bicep curls,
• 3 sets of hammer curls
• 3 overhead shoulder press
• 3 sets of side shoulder raises
• 3 sets of front raises
• 3 sets of tricep extensions
• 3 sets of tricep dips to failure
Abs exercises

Thursday: Off or Cardio & Abs

Friday: Hamstrings and Calves
• 3 sets seated or lying hamstring curls
• 3 sets of one leg, leg presses
• 3 sets of deadlifts
• 3 sets of walking lunges
• 3 seats calf raises

Saturday: Chest and Back
• 3 sets of chest presses
• 3 Sets of cable flyes
• 3 Sets of push ups

• 3 Sets of lat pull downs
• 3 Sets of seated rows
• 3 Sets of bent over rows
• 3 sets of assisted pull ups

Sunday:
School Bleachers

14. Do you have a home-gym? Or do you both train at the gym? Or go between training at home and the gym? Depending on your time-table etc.

We do have a lot of exercise equipment at home like balls and bands (I like all sorts of exercise gadgets), but we train at the gym. We find it is the most motivating place for us. We meet friends at a local school and run the bleachers and set up other exercise stations around the track most Sundays. Adam also goes to a boot camp four times a week as well as going to the gym to work out with weights.

15. What are both your plans for the future in regards to what you want to achieve with your fitness lifestyles individually and as a couple?

Right now I am working on earning my Pro Card in Figure. I just started fitness modeling and am working on a web site and internet marketing. Adam is training to enter his first competition in 2011.
As a couple we want to share what we have learned about health and fitness with others. Fitness is a great way to learn more about yourself. You learn how to set goals, and manage your time. It’s about discipline and challenging yourself to be the best you can be. It’s about helping and motivating others. That STRONG is the new skinny..

16. What tips and ideas can you offer VFT’s subscribers and readers in regards to supporting themselves and their partners with their fitness lifestyle?

Most people in the fitness community are friendly, helpful and easy to approach at the gym. Always change your work out to challenge yourself. The more you change your work out the better chance you will see changes in your body.

—–

Thanks so much Laura and Adam for taking the time in your busy lives to have this interview.

You guys totally rock! What an awesome example of a couple supporting each other with their fitness goals. I’m totally impressed!

You can also check out Laura’s Face Book Fan page here:

http://www.facebook.com/LauraLondonFitness

Kind regards
Mandy
Virtual Fitness Trainer

Hi Wendy, I’d like to thank you for taking the time to speak with me today. Considering how busy you are, it’s awesome that you’re able to share with us your personal story with fitness and how you fit it,  and your career as a boxing trainer,  into your lifestyle.

On a personal note:
I’ve personally known Wendy for nearly 20 years – wow, time does go fast!

Wendy probably doesn’t know this but when I was younger I always looked up to and admired her “go-getter” attitude. It seemed that pretty much everything Wendy got involved with work / business, personal goals and fitness she absolutely kicked arse with! And even when obstacles or difficult times came her way, no matter how complex, she did an awesome job of overcoming them.

Even Wendy’s personality and fashion oozed: confident / down to earth / friendly / professional. I worked with Wendy for a while in fashion on the east coast, what a hoot, it was loads of fun. Not to mention the streams of hot guys (eye candy) coming into work just to “check out” Wendy.  They would be devastated when they’d come in and Wendy would be out on lunch break. Too funny…

Over the years in between marriage and children Wendy still continues to be open to new opportunities and adventures – and is still kickin butt… Onya Wendy!… As a children’s and women’s boxing trainer.

I asked Wendy if she’d mind doing an interview to help inspire others – both women and men – in their fitness ventures and / or goals.

Question 1

Mandy:
First up tell us a bit about yourself…

Wendy:
Wendy Grant, I am 46 year old, Married, 2 Girls, I live at Roleystone lovely little community in the hills of Perth, Western Australia.

Question 2

Mandy:
Wendy, have you always been into keeping fit? And what type of exercise / fitness regimes / sports have you been involved with over the years?

Wendy:
Yes from a young age my mother always encouraged sport. I have been involved in all sorts of sports, Swimming has been a big part of my life, I had to do 50 laps of the pool after school everyday. I have been involved in Running, Judo , Gym Weights, and now boxing.

Question 3

Mandy:
What sport / fitness regime are you currently involved with?

Wendy:
I am involved in Coaching Boxing for Children and a Women’s only Classes at PCYC Gosnells (Cnr Lower Park Road & Alloa St, Maddington WA 6019) Phone 94591168

Question 4

Mandy:
What do you enjoy the most about keeping fit?

Wendy:
Everything, love muscle tone, love watching other people develop muscle , JUST BEING FIT.

Question 5

Mandy:
What motivates you to keep in shape:

Wendy:
My family, my eldest girl 13 Gymnatics won a state title this year, my youngest 12 loves ROCKY, this is what started Boxing, she wants to be a Boxer.

Question 6

Mandy:
With more women and children participating in boxing now, of what used to be considered more of a “males” sport, what would you like to say to help encourage women, men or kids to get involved in boxing?

Wendy:
Boxing training provides one of the most demanding full body workouts of any sport. Boxing will increase muscle tone, lower body fat, improve reflexes and upper Body strength. If you want to get fit quick Boxing is great. You can start boxing at any age I have children as young as 9 years old, to women boxing for fitness as old as 70 years of age and we are all very proud of her.

Question 7

Mandy:
What are some boxing training hints and tips that you’d like to offer VFT readers who are keen to try boxing? Who may have limited equipment, or are worried about the costs, or just not feeling confident about getting out there and learning how to box?

Wendy:
Boxing is usually pay as you go. Most boxing gyms have what you need, just take a bottle of water and a towel. I suggest that you invest in a pair of boxing gloves between $20-$40 for a good pair. If working out from home boxing gloves, a heavy bag and a good skipping rope. Or go to your local PCYC most trainers are volunteers making lessons cheaper. If working out from home I am sure most trainers will give some tips, or I am sure I can do a workout a plan for you.

Question 8

Mandy:
As a Mum, how do you find the time to keep up with your family, work and fitness commitments? And how do you stay organized?

Wendy:
My husband works away, I work from home this way I can spend all the time I need with my family, and their fitness demands.

Question 9

Mandy:
Wendy, do you have a specific eating plan you follow, do you have to plan ahead with your meals to keep in the great shape you’re in?

Wendy:
Yes I do have to plan ahead, some meals have to be prepared in the middle of the day as we don’t get home till after 7.30pm, most classes are at night.

Question 10

Mandy:
Is there anything that you find helpful personally to help you keep on track with your eating plan?

Wendy
We have been for 4 years now a NON FAST FOOD FAMILY – No fast food at all.
We have a well established Veggie Garden, we eat what is in season, I make sure everything is fresh, a lot of fat burning foods (ie., your greens). And never buy anything that my Grandmother would not recognize in the Supermarkets.

Question 11

Mandy:
Outside of fitness: what other achievements in life are you most proud of either personally or professionally?

Wendy:
I have done so much in my life been a Model, had my own Restaurant, been successful in Fashion. But right now I am so proud of my family my Husband and my two girls

Question 12

Mandy:
Do you have a favourite motivational quote, personal mantra or specific goals that keep you motivated in life?

Wendy:
I really like the NIKE quote “JUST DO IT”

Mandy… Thanks again, Wendy, for catching up with me today.

Laura London - 44 yr old, Mother of 3, taking the fitness world by storm!

If you haven’t heard of “Laura London” yet… then hold onto your seats because this 44 yr old Mom of 3 is taking the fitness world by storm with her amazing transformation and her devotion towards inspiring Mom’s everywhere that getting into great shape is possible.

I caught up with Laura last week for an interview…

As you can see from Laura’s photos she’s put in the hard yards and the dedication and is walking proof that if you want a goal you can be the best you can be at any age.

Question 1

Mandy: Laura, you’re in amazing shape, have you always trained and / or exercised on a regular basis?

Laura: Thank you Mandy. It wasn’t until I was in my early 30’s that I even realized I was athletic. My brother was a Haemophiliac, so we never played any sports growing up.I started working out after my third child was born. I was tired, overweight and out of shape. I bought a magazine with before and after transformations in it. I decided I was going to do that too! I joined a gym, wrote down goals, made an exercise log, and wrote down everything I ate. I posted motivating pictures and quotes around the house. I stuck to this program giving it 100%. The changes in my body were amazing.

Question 2

Mandy: What inspired you and what was the turning point for you in your life that lead to your kick butt transformation?

Laura: I had injured my back about 7 years ago and fell out of exercising. I put on weight and was out of shape. The turning point for me was when I saw my friends around me getting in shape. I was embarrassed because I had been in such great shape years before.

Before Photo

I was now 43, my hormones were out of control from poor food choices, I had put on weight where I never had it before. I got off the couch and started walking. Then I joined the gym and started to lift light weights. I cleaned up my diet and ate only good clean whole foods. My body was responding and slowly I increased the weights. My body was getting stronger and I was feeling so much better about myself. I lost 15 pounds and have not looked back since. I am in the best shape of my life and doing things I never thought I could do!

Question 3

Mandy: When did you make the decision to compete in Figure Competitions?

Laura: I had met a trainer at my gym who I recognized from Oxygen Magazine. I told her I would love to compete but that I didn’t do gymnastics. She told me about Figure Competitions where all you do is pose. I thought, I can do that!

She took me under her wing and showed me how to pose, where to get competition suits and how to train and eat to compete! I was hooked after my first competition. I came in first place! The confidence I have gained in myself has been life changing. I am doing things I never even dreamed possible.

Question 4

Mandy: As a mother of three, how do you find the time to keep up with your training and eating regime.

Laura: Balance is the key. After I get the kids to school I go to the gym and do my workout. I schedule it in my day so it gets done. When I am getting close to a competition I sometimes go twice a day. The eating regime is the toughest part. I always plan the day before, what I am going to eat so there are no surprises. I am famous for bringing my “Little Green Cooler” packed with food wherever I go. I eat 5 to 6 times a day. Each meal consists of a protein, a carb and a veggie. I also keep a food journal and write down every day what I eat. It really helps to plan so you stay on track with your healthy eating plan.

Question 5

Mandy: What hints and tips would you give to busy Moms (or Mums – that’s how we spell it in Australia) like yourself to stay motivated and get organized with their training and eating program?

Laura and her husband Adam (and Number 1 fan!)

Laura: Planning is the key. We all want to be healthy and eat well so taking the time to plan out your meals and exercise really helps a lot. I will plan out a whole weeks worth of meals from breakfast to dinner. This way I know exactly what to eat and what to buy at the grocery store. Making things easy helps. Post it on the refrigerator so you see it every day.

I also take a cooler with me in the car so I have food with me if I know I won’t be home for a meal. Throw in an apple, some almonds a Greek yogurt or cheese wedge. This way you know you will eat well. Also plan a time for yourself to exercise. Three times a week is ideal. Make it fun! If you like to dance try a Zumba class, maybe yoga is more your thing or hire a trainer so you have to show up!! Find what works for you.

Question 6

Mandy: Laura, would you mind giving us a sample day for you in regards to your eating plan and general day to day life?

Laura: This is a typical day of really clean eating if I am competing. If not competing I will add in a few more carbs during the day and have a free meal once or twice a week. A girls gotta live!

Meal 1
½ cup Oatmeal
5 Egg whites
Cinnamon

Meal 2
1 Scoop Protein Powder with water or Plain Greek Yogurt
1 cup, Blueberries Strawberries or medium apple or 1 slice Ezekiel toast with natural peanut butter

Meal 3
6 oz Grilled Chicken
½ Sweet Potato or ½ Cup Brown Rice
2 Cups Steamed Broccoli

Meal 4
4 oz 93% lean ground turkey burger
1/8 cup walnuts or 10 almonds
1/3 cup brown rice or quinoa

Meal 5
6 oz Orange Roughy or Tilapia
Large Spinach Salad with 1 Tbsp dressing, or 2 cups steamed broccoli or asparagus

Meal 6
3 egg whites with 1 Tbs Paul Newmans Pineapple Salsa or a protein shake

Question 7

Mandy: Would you mind sharing with us an example of what your weekly workout consists of in regards to resistance and cardio?

Laura: My workout plan is:

Monday – Legs – Quads and Glutes
Tuesday – Shoulders & Abs
Wednesday – Biceps & Triceps
Thursday – Chest, Back & Abs
Friday – Legs again – Hamstrings, Calves and Glutes
Saturday any body part that needs more definition
Sunday rest!!!

I do 20 to 30 minutes of cardio 5 days a week. I like to do high intensity training (HIIT). I also like to change up my cardio by taking boot camp classes or going on a long bike ride.

Laura has now qualified to compete at a national level!

Question 8

Mandy: What’s been the most rewarding moment or experience for you in regards to your transformation and maintaining such great shape?

Laura: The most rewarding experience for me has been when other people, women/mom’s and men come up to me and tell me what an inspiration I am to them. To know that I have made an impact and touched someone else’s life, makes all the hard work worth while.

Question 9

Mandy: You’ve already achieved so much… What lies ahead for Laura London… What goals do you have for the future?

Laura: I have qualified to compete in Figure Competitions at the National Level now. In June I will be going to Chicago to compete for a professional card. I am working on getting my own web site started and plan to do fitness modeling. I am also going to be part of an exercise infomercial coming out later this year. Most of all I will continue to help and motivate women to be the best they can be at any age.

Question 10

Mandy: What tips would you give to Moms (Mums) who want to reduce fat, tone, lift and sculpt their bodies?

Laura: You really need to combine three things. Cardio, diet, and weight lifting. These three things combined are the key to great results. Start off slow and keep going. Read books and talk to others who have been successful. I always say knowledge is power. Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!

Laura says "Take control of your future and enjoy your journey. Take care of your body. It’s the only place you have to live!"

Question 11

Mandy: Do you have role models that you look up to for motivation or encouragement, Laura, not just for your fitness goals but in life in general? And what’s your most favourite / inspirational quote?

Laura: I met Jennifer Nicole Lee and spent some time with her this year. She had been a real inspiration for me. She is a mom who was overweight and lost 70 lbs. She is a World Bikini Champion, fitness model, author, speaker Ab Circle Co-Creator and travels the world helping other women to do what she has done. She gives so much passion and life to everything that she does.

In life, my father and brother have been huge role models for me. They have taught me so much, but the most important gift they have given me is integrity. To be honest and true to yourself and others at all time. To stand up for what you believe and to always think of others.

Mandy: Thanks so much Laura for taking the time to speak with us today. Now after that, I gotta go train!

Fat loss is hard. And once in a while, everyone loses their motivation for weightloss, diet and exercise. So that’s why I’m bringing you 7 tips to help you lose more fat in less time over this upcoming week.

(If you are a complete beginner, please refer to the 21-day quickstart guide in the Turbulence Training manual for more details on how to develop key healthy habits during the essential start-up phase of your fat loss program.)

If you’re a M-F, 9-5 employee, you know that Saturday or Sunday has to be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.

I’m a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts can be cooked in bunches for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds, pecans, walnuts, and organic beef jerky are packed into travel bags for when I’m on the go.

Prepare and succeed. It’s that easy.

So print this out, put it on your fridge, and let it guide you to
your fat loss goals, while keeping your workouts fun and motivating.

7-Day Motivational Weight Loss Guide

Now here we go with our day-by-day guide…

MONDAY

On Monday, your motivation will be high to have a great Turbulence Training Workout.

Plan to set a personal record in your workout today. If you are a
beginner, that might mean using a higher level on the cardio
machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.

By continuously aiming to achieve a personal best in your workouts, you will ensure that you are pushing your body to adapt – to change for the better.

Now you don’t have to set a record on every set for every exercise. Just pick one record that you want to break each workout. Aim for constant improvement.

TUESDAY

This will be an off-day from your Turbulence Training schedule, but you should still get 30 minutes of activity. Make it as fun as
possible. Take the dog for a walk, play your favorite sport, or
chase your kids.

Even walking for 30 minutes is great. It will help you recover from Monday’s workout and simply improves your overall health. If you’re looking for an advanced fat loss option, use a bodyweight circuit to boost your metabolism.

Also, I want you to make a big nutrition change on this day and
eliminate all sources of trans-fatty acids from your diet.

Read your food labels, and don’t eat anything that contains
hydrogenated oils. Also, be sure to look at the breakdown of fats – if the total fat content is greater than the sum of the saturated
and unsaturated fat contents, then the product contains trans-fats.

Remember that labels are sneaky!

A label can boast “0g Trans Fat” if there is less than 0.5g of
Trans-fats per serving. But if there are several servings in a bag, and you eat the whole bag…guess what? You could have eaten 2-3 grams of trans-fats!

And trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, “there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country.”

WEDNESDAY

Perform your regularly schedule strength and interval training
workout. And if you need to, purchase a new cooking
appliance, such as a grill or steamer to help you prepare healthy,
nutritious, low-fat protein sources or high-fiber, nutrient rich
vegetables in a convenient manner.

Healthy food preparation is a SMALL effort for a LARGE reward.

THURSDAY

30 minutes of activity, anyway that you can get it. And then at
dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you’re bored of
chowing down on chicken).

FRIDAY

Have another great strength and interval workout. Since this is
your Turbulence Training workout of the week…have fun and reward yourself with a superset of your 2 favorite exercises. It’s a perfect time to add some extra work for your arms and abs, if you love training those muscle groups. Just do something you really like. You’ve earned it. Training should be fun AND effective.

SATURDAY

30 minutes of activity. It’s the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several bodyweight exercises that they have never seen before – such as Spiderman Pushups, Inverted Rows, and single-leg squats.

Then check-in with your social support group (in-person or on the Internet) to talk about the ups and downs you went through this week. Share recipes, tips and tricks to turning aside temptations, and motivate each other to stay strong for another 7-days of fat-burning with the TT lifestyle.

SUNDAY

Get in another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.

Make sure to include 1 new vegetable and 1 new source of lean
protein in your purchases.

One big step everyday towards a better body!

Another week and another pound or two of fat should be hitting the road. Keep up the great work!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit “TurbulenceTraining”