Lessons I’ve Learnt so far as a Woman… Strong and Being Sexy

I give a lot of credit to women who have achieve lots by being a mother, great family and successful at the same time . I’ve been fortunate to get to know this kind of polished human been over the past few year. . And here are some of the great lessons I’ve learnt so far from them.

1 Being beautiful has to come from internal not external.

2 Being strong makes you calm and beautiful.

3 The more confidence you have, the better decision you arrive at any difficult time for you and your family.

4 Positive, mental energy will always make you feel sexy - I think I can say no more to that.

5 women need to be educated and understand that most insecurity comes from physical as well as physiologically

6 Legs and feet are the foundation and support of our ego structure , so be careful before  purchasing another pair of Jimmy Choos. I’m a woman and I’m as guilty of this as well.

7 Investing in yourself , education , it will provide the best role in everything you do .

Get therapy or a mentor . your work function will improve

9 Reducing fat in your hips and thighs will improve vitality which leads to better sex drive , great hormones balance , productivity and general well being

10 Buying ” things ” will destroy your life slowly . [ yes im human and guilty of this too  .

My commitment is to keep on getting great lesson from this great people and passing it over to you . remember we are affected by our surrounding either moral or not – zig ziglar

12 Things I Learnt in 2011

Im going to share with you my biggest lesson this year

1 Success is a process not magical, doesnt fall from the sky . its neither magical nor mysterious .

2 You should learn to base your life on value not price .

3 If you want to become healthier, smarter, richer, and happier pay attention to your own feedback.

4 Plan your life exactly the way you plan your business otherwise you will be responding .

5 If you take a simple approach to life, you will get a simple result

6 That the only things that really matter in life are your relationships to other people

7 That a successful life is not about the grim determination to get or to have more . Nor is about low cholesterol levels or intellectual brilliance .

8 That you cannot build a great business without loving people – people come first , not other way round .

9 If your goal is to gain muscle and lose fat – intensity is the key .

10 That consistency means if you are going to do anything for the customers , you have to do it for everyone – including someone you never see before .

11 That difficult choice involve painful sacrifices , Advance planing or just plane guts .saying you have no choice cuts off all the options , responsibility and is the dream killer .

12 That the challenge of your future is to do the productive and useful work for and by with the tribes that cares about you .

My 5 Top books

The power of Less by Leo Babauta

Ignore Everybody-  Hugh Macleod

Switch – chip Heath and Dan Heath

Increase your financial iQ – Robert T Kiyosaki

Compound effect  - Darren hardy

What did you learn in 2011? please let me know in the comments.

 

 

 

 

How to avoid running nose during this holiday season

I noticed lots of people running around with cold hand and sneezing during this winter season. before you go ahead and purchase another medication for allergy , take a look at  the food you are consuming .

Processed meat trigger food allergy for many people, the problem is some of the preservative in meats, and meats themselves , produce histamine which make your nose run when you have a cold .

Solution – Always go out of you way to purchase organic , free range product. They are far more nutritious , free of pesticide , hormones and antibiotics .

If organics meat are not available, other choices are grass fed free range meats , At least they are free to roam, got exercise and ate what they were design to eat .

Avoid farmed fish – We all know that fish has earned a reputation as a health food , and for the most part , thats true . some type of fish are worth staying away from . For example , swordfish and shark tends to contain high amounts of mercury .

Try and rotate your meat choices, my personal choices are Rib eye steak, pork chop loin , sirloin steak and lambs .

Do not fear the fats in the meat or on the body of any protein source that is from an organic , free range source . That is the fat that got us here .

Exercise to do to avoid running nose – Push ups , Prisoner squat , mountain climber ,and jump squat. Perform this in order and repeat 3- 5 times

This exercises can be view on my you tube channel

Reference to this info can be find from Paul chek,  -How to move and be healthy.

 

Finding Your Magic Time.

Todays blog is based on life and productivity, it takes several learnings of life from my own personal experience to find the magic time , and since then ive learnt and applied these lessons my productivity and happiness has move up to another level.

For me i had to learn this lesson in a very hard way and it almost cost me a valuable friendship, finding your magic time is the thing that will make you grow both in business and your personal life . you will be less stressed and always arrive at better decision.

Tips for better decision making

Simplify your life which means dont fill your life with things you dont need .

Make a decision when you are fresh , early mornings is the best time for me ,some people it is at midday or end of the day .whatever works for you finding that particular time is a must if you want to grow both in business and your personal life

Your enviroment tend to affect our decision making most of the time , based on personal experience you arrive at a better decision when you are surrounded with positive people and ordered pleasant surroundings .

Realisation between hard and easy . always follow hard , not easy get away from complain buddies , invest money in quality not cheap . for example dont join the classes in your gym as its full of the crowd that will not motivate nor challenge you

Get respect – not money , respect will increase your value and productivity while money will damage your soul , so getting respect will make you a lot happier .

Based on my coaching experience i have realised that there are two big factors that affect decision making . these are

Food – if you consume that which doesnt agree with you and your hormones your decision will be rendered irrational because food affects our moods .

Take out what works for you , dont worry about the opinions of others , speak your mind loud even if its going to cost you to be alone . But you wont be for long and you will be free from opinions of others .

Finally surround yourself with people that will excite you and the life style youve chosen .

How to Get a Better Body and Peace of Mind for Women Over 35

Back when I was struggling to get ahead in life, I spent most of my hard-earned money on supplements, diet foods & guides and “how to…” audio books.

While I’m still indulging my love for audio books I’ve managed to eliminate the faddy diet foods & guides.

Remembering back to those faddy days I recall one annoying phrase I heard over and over again: “That diet really worked for me, I just know it will work for you too!”

The worst part of the above statement is that it’s often spoken from the lips of a A-list celebrity endorsing one of these lame and often damaging diets.

Grinning smugly from the cover of the latest celebrity or lifestyle magazine; these so called A-lister celebs look like the picture of healthy perfection, but after closer inspection I realised that a lot of these men and women are literally weak/unfit and are often digitally enhanced/Photoshopped to unrealistic proportions. No wonder many young people in society today are suffering from body-image issues and low self-esteem!

After 8 years of working in the fitness industry and being intensively coached by some of the world-leading sports and lifestyle coaches from around the globe, (who live and breathe what they preach!). I realised that to actually have happiness and peace of mind with oneself we have to tailor training programs for a person’s specific needs and body shape, rather than going by the ‘one size fits all’ approach.

For example: for women over 35 years of age and who are of classic ‘pear shape’ body shape and often experience problems in the lower body; which sees them carrying excess weight on their hips, thighs and buttocks.

If this sounds familiar to you then please keep reading… for a pear shape to effectively get fitter and lose fat fast, you’ll need to indulge in the below multiple training styles:

•  Density (Strength)
• Dynamic (Isometric)
• Lactic acid

(Please note: you’ll notice I did not say anything about pounding away on a treadmill for hours!)

 Density: Even if you don’t have high oestrogen levels, density training is one of the best fat busting workouts on the face of the earth.

Strength: training will improve your strength and help you to a lean body mass, ensuring that you don’t gain weight later.

Don’t believe losing that lower portion of body weight is a hardship; after all I managed to get rid of mine! Here are some of the best exercises I have used to reduce fat on my hips and butt:

•  Wide-stance dumbell squats
• Dumbell push press
• Inverted row or pull ups
• Alternating reverse lunges
• Plank (hold position for a long as you can)
• Squat to side kick
• One leg Romanian deadlift with dumbells or kettle weights
• Finish off with bicycle crunches

Thanks for reading and please come back again for more health and fitness tips. If you can’t wait that long then you can always check out my website or follow me on Facebook.

Thanks,

Victoria

How to Avoid Road Blocks to Your Fat Loss

Here are 7 of my top tips for helping aid weightloss without ploughing head-first into the common fat loss road blocks. Some of my tips are physiological, others emotional; but I think you’ll agree that they’re all good!

1.      Shrink the change: if you fail, start all over again and don’t beat yourself up about it. Learn from your mistakes and failings. Yes, it’s hard to start life over and over; I personally did not become a master of change overnight, I’m still changing as well.

 

2.      Focus internal, not external: think of all the positive and great things in your life that make you happy and try not to dwell on superficial external factors and niggles.

 

By focusing on the good and positive things you can control, pretty soon all the small external bothers will pale into insignificance. For example; yes, you might be suffering from a spot breakout, but it’s not the end of the world because you have your health, fabulous friends and family and an awesome career. Don’t sweat the small stuff! J

 

3.      Get support:  I can’t stress enough how important it is that you surround yourself with winners and miracle workers! Always seek out the people who are enablers of success and act as inspiration. Keep at arms-length negative people and those who make you feel bad about yourself. Befriend winners!

 

4.      Follow the “growth mind-set”: People with a “growth mind-set” (Switch by Chip & Dan Heath) are those who stretch themselves, take risks, accept feedback and take a long-term view; can’t help but progress in their lives and career.

 

5.      Invest in quality quiet time: Avoid lack of quiet time, quiet time is great for introspection so that you can set yourself very clear objectives and goals. Lack of quiet time means lack of introspection which means all you are doing day in day out is pouring yourself out. This will lead to a massive fatigue, especially if you have kids. Plan your quiet time around your kids. Make time in the morning before they wake-up or after when you’ve put them to bed at night.

 

6.      Hormonal imbalance: Seriously, this is the real deal! Forget about losing weight in the presence of hormonal issues. I found out about this based on research from a known immunologist (Dirk Budka) and first-hand experiences with clients. I strictly suggest that anyone who wants to look “hot” should get extensive tests done before embarking on any weightloss programme.

 

7.      Thyroid dysfunction: the thyroid, based in the neck, is is one of the largest endocrine glands in the body and is an important regulator of hormones and metabolic rate. When dysfunctional the thyroid will serve as a major roadblock to weightloss success.

 

If you are suffering from any of the following symptoms, please get checked out by your doctor: typical symptoms are abnormal weight gain, tiredness, baldness, cold intolerance, and a slower than normal heart rate.

 

Thanks for reading and please come back again for more health and fitness tips. If you can’t wait that long then you can always check out my website or follow me on Facebook.

 

Thanks,

Victoria

How the Hollywood Lifestyle has Done Women Wrong

I was recently upset to read that the successful, beautiful and talented Hollywood actress Gwyneth Paltrow had been diagnosed with osteopenia, a precursor to the brittle-bone disease osteoporosis,  at the age of just 37 (The Telegraph – 26 June 2010).

Since Paltrow’s candid confession in her Goop blog, many health experts have pointed the finger and passed judgement on her long-term extreme diets and harsh exercise regimes for being the likely cause of her bone condition.

It got me thinking; if big stars like Paltrow are getting the exercise and diet thing so wrong through lack of information and wreaking serious havoc and damage on their bodies, then other young women who look up to her and the myriad of other Hollywood leading ladies, are probably suffering from very similar ailments too!

A couple of my friends in business told me I shouldn’t write this blog, but I felt compelled to because I feel so passionately about women’s health and wellbeing that if I didn’t say something then I would be complicit in the continuing misinformation and lies.

I’m spreading my word for the greater good, so here I go…

My Body is a Temple Home

It really angers and upsets me to think how women (me included in the past!) have been brainwashed by “how to” exercise and diet guides, the media, marketeers and big business; to aspire and conform to an unrealistic and often unsustainable body image.

I often think that building a successful and healthy body is like building a house; you can spend years honing your dream house getting it perfect, but then you come to move in and you realise it just doesn’t feel comfortable or homely because you’ve become so obsessed with keeping it “just so” that you start to become unhappy with the pressure of maintaining it all.

The pressure of creating and maintaining the perfect body can also become a very real and damaging obsession. Every woman should feel comfortable and happy within her own body, so constant dieting and extreme exercise to keep or conform to the ‘perfect’ shape will inevitably lead to all kinds of physical and even, in some extreme cases, mental health problems later in life.

Exercises That can Help Combat Osteoporosis and Cellulite

As my job as a Personal Trainer I meet lots of women and some men who want to know how they can stay fit and healthy without compromising their long-term health and happiness.

I’ve devised a moderate excersie plan which has been specifically designed to focus on combating osteoporosis and cellulite:

1. Push press with hand weights (12 reps)
2. Alternating reverse lunges (15 per side)
3. Inverted row (with hand weights or kettle bells)
4. Side plank (25 seconds per side)
5. Abdominal stability ball roll-outs (15 per side)
6. Dumbell Romanian Dead-lifts
7. Jump Squats (10 – 15 reps)

 Benefits of Performing Osteoporosis and Cellulite Workout

• Improve muscular strength and endurance, maintain muscle and bone mass and enhance overall health and fitness.
• Improved coordination and movement that enable you to move better.
• Improve posture in general health and fat loss.

Thanks for reading and please come back again for more health and fitness tips. If you can’t wait that long then you can always check out my website or follow me on Facebook.

Thanks,

Victoria

Quality over Quantity: Do More with Your Training

Conventional thinking and the reason why 1,000s of people join the gym every New Year is that the easiest form of training to lose weight is to put lots of hours in the gym going from one machine to another, right?

Wrong!

Working out solely on a stepper, rowing-machine, cross-trainer, exercise bike or a treadmill doesn’t require any real skill; and the longer you stay on such machines, like it or not, will not make you fitter or thinner!

If anything after about four weeks of pounding away on the same machines day after day; three things will inevitably happen:

1. Your weightloss and fitness will plateau as your body gets use to the same old exercises
2. You get jaded, bored and lose motivation because you’re not challenged
3. You quit the gym in early February never to darken its door again, despite paying out for the privilege of not attending for the next 18 months. But not to worry, because you got a free gym bag out of it!

Personal Trainer = added value & quality

Part of being an excellent personal trainer is to encourage and motivate people to exercise properly. Yet, encouraging a person to train better can be very challenging for a personal trainer because a number of people you will meet will have issues with:

1. Discipline – to do better and to set and adhere to personal goals
2. Have unrealistic expectations of what a personal trainer can do in a short period of time
3. Choose a personal trainer for the wrong reasons; such as attractiveness, status or bragging rights

To become a truly awesome and inspiring personal trainer requires commitment, investment, education, experience and patience.

Helping a client reach true physical fitness is very satisfying, yet it takes commitment through quality focused and varied training along with time and patience. Health and fitness just can’t be rushed because every human body is a unique and complex thing.

That’s why I laugh at the conventional “quick-fix” commercial health industry.

10 Things I Learnt in 2010

Belated happy new year to everyone! Yes, it has been a while and I have promised myself I’m going to get back into the blog habit, so here I am!

A new year is always a fantastic time to reflect on the old and look to the new. So keeping in that vein, I’m going to tell you about 10 things I learnt last year.

1. As a leader, I learnt to put the needs of others first.
2. Empathise on my strengths, don’t try to fix my weaknesses.
3. Good leaders get the right people on the bus, not the wrong.
4. Success is not about qualifications, certificates or degrees, it requires intelligence without conventional wisdom. Formal education gets you a job and self-education makes you a living.
5. That money is nothing but can reveal who you are.
6. That you can achieve anything that you set your mind on.
7. Everyone I know should read “Think and Grow Rich” by Napoleon Hill.
8. That success is what you attract, by the person that you become.
9. That to be remarkable, you have to be different.
10. That financial peace-of-mind is sexier than sex appeal – Kim Kyosaki author of ”Rich Women“

My Top 5 Books

1. Think and Grow Rich – Napoleon Hill
2. Grow Rich with Peace of Mind - Napoleon Hill
3. Good to Great – Jim Collins
4. Purple Cow – Seth Godin
5. No B.S Business Success – Dan Kennedy

Thanks for reading and please come back again for more health and fitness tips. If you can’t wait that long then you can always check out my website or follow me on Facebook.

Thanks,

Victoria