Make How You Feel Your Priority


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It’s up to you to make how you feel a priority! You, yes you have to be in charge of how you spend your days, weeks, months and years! Think back over the past 12 months and consider how much time you wasted doing things you didn’t want to do with people you didn’t want to do them with!? How many times you said yes when you wanted to say no!? Now imagine nothing changes for the next 12 months.. You go about your days, weeks and months doing exactly the same things, wishing things could be different as if someone else is in control of your life!

Don’t get me wrong I know it can be difficult when you’re stuck in bodies, relationships, careers and circumstances that you feel are impossible to change, I’ve been there and it takes work, effort and consistently wanting better for yourself and not settling for anything less than what you want for things to change, but what’s the alternative!?

You have to be aware of what makes you HAPPY and what doesn’t. You have to be aware of what makes your body FEEL good, and what doesn’t. You have to be aware of what makes you a BETTER PERSON and what doesn’t. You have to be self aware, you have to make mindFUL rather than mindLESS decisions. You have to become aware of EVERY EXTERNAL INFLUENCE – food, exercise, the people in your life, your career, your surroundings.

Be sensitive to what enhances your life and what makes it and YOU a better person. Anything that doesn’t enhance your life, in my opinion,  needs removed.

Your days are going to tick by one by one anyway and you can mindlessly collapse in front of the TV at the end of each day wondering why you feel so tired and miserable most of the time or you can begin to take your own happiness seriously!

Make how you look, feel and spend your life as important to you as if your life depends on it, because it does!!!!

 

 


A Real Woman is….

Apparently the average ‘real’ women can hold down a full time job and at the same time be a full time house keeper, look after the kids, be a personal shopper for everyone she lives with, and still have time to work out, eat right and always look a million dollars! Oh and if it’s your birthday no worries because she can pull a card and gift out of her ass, gift wrap it and deliver it at the drop of a hat! She happily does all this while she cheerfully goes about her days, and if she’s bitching about it then it’s only because she has PMS!

And……on the days when she can’t quite manage all of it……you won’t need to beat her up about it because she will for sure already be doing that to herself!

Let me ask..who tells us we have to do it all? Who do we think is judging us? How many ‘happy’ women do you know living like this?

Who are we trying to please? Because it sure as hell aint us!

I know I’m not alone when I say this but “I hate fucking cleaning and cooking” almost as much as I hate grocery shopping! I want someone to do it all for me, yes, like a wife! I do want to work but only doing the stuff I love, who the fuck wants to spend every day doing shit they hate! But yet that’s what so many of us are doing day in and day out while secretly hating our lives, so we go get some chocolate because it taste good and we want at least a tiny bit of pleasure in our day, who can blame us for fuck sake! And as soon as you have had that tiny bit of pleasure you better beat yourself up and feel guilty about that too girl! Because seriously why can you not just lose weight and get in shape already, what’s wrong with you? Your just not motivated enough!  You’ll try to do better tomorrow!

Sadly many women struggle with being the person they truly want to be, and instead, are living their lives and conforming to what society, friends, parents, colleagues and partners think they should be because they are afraid of being judged.

Women in particular are often faced with other people’s presumptions and expectations of who they should be.

You need to be thin to be happy

Your house should always be clean and tidy

You should always look good for your man

Real women have curves.

You should be in shape even though you have kids

Be more lady-like.and feminine

Don’t swear even if you’re angry.

Don’t have strong opinions it’s not lady like

Don’t be confrontational people don’t like it

Don’t be a nag

Always be on hand if someone needs something

Women are natural carers and love looking after people

Don’t put yourself first that’s just selfish

You should provide a fresh home cooked meal every day for you and your family

And…….Make sure you spend your days off catching up with the cleaning, grocery shopping, laundry and everything else you’re not on top of!

Oh and….. don’t blame other people no one asked you to do it right!?!

I could go on and on but you get the point.

What we as a society often forget, is that a woman can be, and is, whoever the f*ck she wants to be.

She might be a stay-at-home mum. She may be a high-powered executive. She might be a painter, a writer, or a race-car driver. She might enjoy wearing long-flowing floral print skirts. She might wear her favourite worn-in pair of blue jeans every day. She may cringe when she hears profanity. Or she may look you square in the eye and tell you she doesn’t give a f*ck what you think she should be.

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Some women live their whole lives resenting everything they have to do and never having time to do the things they really want with their lives! Please tell me this is not you! But if it is that you’re not going to do it anymore!

You can have it ALL! You CAN be Fit – Happy – Hot & Successful! You will however have to be a bit of a Rebel and stop following the fucking rules of what others think you should be doing! Yes it will feel uncomfortable to begin with but how comfortable are you right now with your life, with the way you look naked, with how confident you are, with how successful you are, with the way people treat you? With your relationship? With the way you look in the mirror?

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Get Your Hot Body Now

Bootcamp workouts have become very popular over the past few years, so what is it about them that has this workout craze spreading across the world like wild fire?

bootcamp kirkcaldy fife scotland

What are bootcamp workouts and what are the benefits of boot camps?

What are bootcamps?

“Boot Camps” were initially developed for military training in the US to put new recruits through their paces and get them physically fit enough to take on whatever was thrown at them.

Bootcamps today are similar in that they are group training sessions which include high intensity exercises that challenge every muscle in your body. They ARE lots of FUN though, and unlike military bootcamps, the trainers at The Hot Body Bootcamp encourage you with constant motivation to help you make positive and lasting changes inside and out!

Bootcamp workouts have endless benefits, but here’s just a few to give you an insight of how you can melt away unwanted belly fat in ONLY 28 days!

1. One of the biggest benefits of a Bootcamp is exercising in a group. The benefits of exercising in a group are almost limitless but here’s just a few to give you an idea. You get constant motivational support, you develop team spirit, you know that you’re not alone in the challenges you face, you know that you can be an inspiration for others and most of all you’ll have fun with other people and make friends in the fat loss process.

2. The physical benefits of bootcamp workouts are evident, as are the increased energy levels; but one side that most people don’t take into account is the benefits they have on you mentally. Most members feel they sleep better after their workouts, and are more alert to deal with everyday stresses and challenges. They report that they feel happier in a short amount of time, are less anxious and experience improved concentration which is a true blessing in this day and age!

3. Bootcamps help you rediscover, build or improve your confidence levels pretty rapidly. The Hot Body Bootcamps provide a welcoming, supportive and motivational environment which immediately puts you at ease. We respect that everybody is different and so very quickly you are able to find your comfort zone at the same time as being encouraged to reach new physical and mental highs. You gain confidence physically by feeling and seeing positive changes in your body, and you gain confidence emotionally through interacting in a fun environment with likeminded people that support and encourage you every step of the way.

So you can see that there’s more to bootcamps than just “burning body fat”, they can actually help turn your health issues around and give you a new lease of life.

The added bonus of the Hot Body Bootcamp is that it’s held in a beautiful and inspiring location in Kirkcaldy, Fife. You can also easily access it from the surrounding towns and villages in Scotland such as:

  • Glenrothes
  • Cowdenbeath
  • Cardenden
  • Thornton
  • Dysart
  • Kinghorn
  • Burntisland
  • Lochgelly
  • West Wemyss

So…what are you waiting for?

 

The Next Hot Body Bootcamp: starts Monday 28th April 2014 and spaces are filling up FAST!

http://thehotbodybootcamp.com/book-now/

 

Book your spot with Kirkcaldy bootcamp now if you’re ready to become Fit, Happy, and HOT!

To Your Hot Body Bootcamp Success!


The Hidden Danger in Your Food

Are you one of those people that grabs for the salt server every time you sit down to eat? Well, next time you’re reaching your hand toward that salt container, stop and think about the damage that added salt is doing to your body.

It’s a well known fact that a large proportion of our society consumes far too much sodium, which as you may know is salt.

A certain amount of salt is of course essential to your diet but if you eat too much salt then it can have negative effects on your body and your health. This can include heart disease, cardiovascular disease and high blood pressure, which on its own can cause huge amounts of health problems.

Salt isn’t the only cause of high blood pressure though, lack of exercise also plays a big part.

Natural foods contain salt such as vegetables and fruits, that’s why there’s no need to add extra salt when you’re cooking or when you sit down to eat.

There is a large amount of salt contained in packaged and processed foods which are packed full of hidden salt. Fast food restaurants also pack their foods full of salt because it makes you want to keep on going back for more!

Processed foods include, microwave foods, frozen ready meals, canned foods, lunch meats, certain dressings, breads and cereals. All of these foods should not be part of your diet. These foods contain around 70-80% of your required daily intake of sodium and that’s without even adding salt to some of these foods just before you eat them. When you eat these foods you’ll find that they don’t taste salty, it’s just to add extra flavour to them without you knowing.

One teaspoon of salt contains around 2300 milligrams of sodium, which is more than a person needs in a day.

If you are still eating processed foods then you will be consuming too much salt everyday which you should stop immediately but if you’re following a natural healthy diet, full of fresh vegetables, fruits, lean proteins then you salt intake should be just right.

If you are unsure about any foods then always check the label before you buy it but if you are eating naturally then they won’t have to check any labels because they don’t need them! Now go and add some real flavour to your food with herbs and spices.


Why Low Fat Foods are Making You Fat

You’re standing in the supermarket looking at the different foods, on one shelf you see the normal foods and next to them you see the low calories, low fat variety.

Which ones do you choose?

After a couple of minutes you reach for the low calories, low fat foods because they are better for you of course.

Eating these foods will help you lose weight right? Or that’s what you’ve been told by the ads in magazines and on TV.
These low fat foods could be making you fat without you even knowing about it.

Low fat and low calorie foods are full of crap. They contain extra sugars, preservatives and thickeners that can be a nightmare if you’re trying to lose weight and be healthier.

When the food companies take the fat out of food they then have to replace it with something else, guess what that is……SUGAR

With what they put back into the low calorie, low fat foods it can be far worse for your waistline than eating the full fat foods in the first place.

When people eat lower calorie foods they believe that they can eat twice the amount without piling on the pounds. They may only contain 15 calories less but you’re eating a chemical bomb shell!

The food companies are very clever when they design the food packages, they know how to appeal to people who are looking to lose weight but still want to continue to eat whatever they want.

Reduced fat foods are seen as healthy foods by a lot of people and they actually think they’re good for them so of course that means you can eat more of them right?

Because they put extra sugars into the foods, this spikes your blood sugar levels which soon after drop again making you crave more of them! Can you see how the diet industry is keeping you hooked on their products! There making millions from you buying them so they have to make you crave their food!

Make sure you check out your breakfast cereal too, here’s an example of sugar content for you….

Kellogg’s Special K – 6.8g

Nestle Shreddies – 6.2g

McVities chocolate cake – 5.4g per slice

Nestle Cheerios – 8.6g

Jam doughnut – 8.6g

This doesn’t mean that you have free reign to eat any full fat foods that you want, it means that you need to be smart in the foods that you choose for you and your family.

Next time you are in the supermarket remember, fat free and low calorie foods are not the healthy option. Go for the obvious foods like eggs, fruit, veg, protein, pulses and nuts.

You have to Eat fat to burn fat! Ditch the bad fats found in processed foods. Opt for natural fats such as extra virgin and coconut oil. Take a fish oil supplement to obtain extra omega 3s. These essential fatty acids aid fat burning by reducing inflammation and increasing cell sensitivity and therefore fat burning efficiency and blood sugar regulation.

For health and fat loss the healthy option is for you to follow a natural healthy diet, that doesn’t involve anything low fat or low calorie. A one where you can eat tons of amazing food and still have deserts and chocolate, just like my fat loss nutrition plan at Bootcamp where we learn how to eat food for fat loss!

Plenty of great clean food and exercising is what should be in your life, and then you’ll never need to look at low fat, low calorie foods ever again.

If You want to learn what and how to eat for Fat Loss and at the same time Get Fit, Toned and more Confident then join The Hot Body Bootcamp starting 29th April


Top Tips to Survive the Easter Holidays

The Easter holidays are almost here.

This is the time when the Cadburys cream eggs and the giant chocolate Easter eggs come out, and how can you resist them and not be tempted into stuffing your face?

You need to balance the situation so you can allow yourself one or two treats but not three or four whole eggs!

If you think about it, it’s really the same as Christmas time where you are allowed a couple of treats but not unlimited amounts.

Follow these top tips to survive the Easter Holidays

Smaller Eggs

Instead of buying large Easter eggs for your kids or family members buy the smaller ones. The larger eggs contain huge amounts of calories, fat and sugars. Smaller eggs contain a lot less and are more likely to be eaten quickly, leaving no left overs for you to feast on.

Choose One

Choose one special thing to eat as your Easter Holidays treat. Make it something you will really enjoy, Not just any old chocolate crap that’s lying around! Take time to enjoy it so it’s worth having instead of shoving it down your throat as fast as you can.

Make it Dark

Choosing dark chocolate over milk chocolate is good anytime of year. Because it’s so rich in taste you are more likely to eat only a couple of pieces of the chocolate bar rather than the entire thing, and the added bonus of eating dark chocolate is it contains healthy antioxidants which are great for your body. 70% cocoa or over is best.

Different Gifts

Have you ever thought about asking for alternatives to Easter eggs? Items that don’t involve chocolate. I know this would be very difficult for your kids but what about you.?The people that usually buy you an egg, ask them to instead get you a gift voucher or a basket of fruit which the whole family can enjoy once Easter has finished, or a plant, plant’s are a wonderful spring present to give or receive.

Magazines, cinema voucher, books, a nice new lip gloss are all fab ideas too!

When Easter has finally finished and somehow the kids still have leftover chocolate, what do you do?

Well there are a number of things that you can do and here are a few of my favourites.

Firstly you can melt the chocolate down and use it to make delicious chocolate crispy rice cakes which the kids will polish off in no time.

Buy a pack of fresh strawberries and with the melted chocolate dip them in and eat straight away or allow the chocolate to harden. perfect to have one or two after dinner in the evenings. Dipped chocolate banana is also very nice and you can even try putting some nuts in the melted chocolate and then dipping the banana in, chocolate, nutty banana.

The whole family will love these.

This Easter try these different top tips that will make a change from the normal Easter that you celebrate every year.


Working Out for Spring Time

It was the first day of Spring yesterday and it’s good to know that all the winter weather is mostly behind us now! We have been noticing a huge difference in the light at Bootcamp in the mornings, it’s a beautiful time of day we have seen some amazing sun rises in the past few weeks!

As you’re no longer ankle deep in slush and water, what better time of year than to remove those 10 layers of clothes and get outside for a spring workout.

Springtime is great to get your commitment back to working out and getting toned and HOT.

When you’re outside in the fresh air you tend to naturally feel healthier and more energetic. Make time each day to spend at least 30 minutes outside to really soak up the fresh spring time air and appreciate nature. Remember stress stops us loosing fat so getting outside in the fresh air for 30 minutes is great for stress relief. I always feel 100% better after I’ve been outside for a walk or workout.

During the winter time many people miss out on the Vitamin D which comes from the sun. Your body needs vitamin D to help absorb calcium. Lack of vitamin D has been linked to increased fat storage and depression. Just 30 minutes sun light a day is all you need!

Working out outdoors is a great way for your body to get its daily dose of Vitamin D.

As the mornings are getting lighter, have you thought about working out first thing in the morning?

Springtime is a time for renewal and a time for change, set some goals and start to plan out how you’re going to spend this summer, fat and frumpy or toned and tight, start to think about your health to, do you want shiny hair, a great complexion and nice nails?

Get together with some like minded friends to help you stick to your goals. If you surround yourself with people who have similar goals to you, you’re way more motivated to stick with it.

One of the number one reasons women fail at weight lose is lack of support, so why not join me a bootcamp where you will get tons of support and can workout in a motivational group of like minded people, you’ll get fit, lose weight, get toned, tight and gain way more confidence in yourself, you’ll also meet new friends and watch the sunrise together

Another activity you can do to get more fresh air in is hiking. The whole family can do this so it’s a perfect way to experience nature and spend some quality time bonding with your family. Why not take a pick nick and make a day of it.

Regular exercise will definitely put a spring in your step and you will feel the new found energy that you may have lost over the winter months.

Your summer holidays are just around the corner, so get started now so you feel really confident with how you look this year and don’t have to hide in the shade watching all the people who did start in plenty of time and look amazing. We all want to look and feel good especially during the summer time.

Not only that but if you’ve developed a carb habit over the winter months (sweets, breads and pasta) then this is the perfect time for you to refocus your eating habits and lose those love handles ready wearing less clothes and showing more skin.

Start eating more natural foods, lean proteins, fresh vegetables and legumes. Drink more water. Better yet, join us at The Hot Body Bootcamp and get all the information, support and accountability you need to succeed.

Imagine how great you will look, how much lighter you will feel and how much more confident you will be when you decide to really start looking after your body and getting into great shape!


Great Fat Burning Recipe

As last week’s post was about nuts I thought I’d do the kind thing and provide you with a yummy recipe your whole family can enjoy which show you the versatility of nuts within your diet.

This recipe is delicious, very healthy and packs a protein punch.

Oven Baked Walnut Crusted Salmon

Serves 4.

Ingredients
4 x 4oz wild salmon
½ cup walnuts
Pinch of cayenne pepper
Juice of ½ fresh lemon
1 red pepper chopped
2 tablespoon coconut oil
1 tablespoon extra-virgin olive oil
1/4 cup chopped fresh parsley
2 pinches of ground black pepper
2 tablespoons chopped fresh chives
1 teaspoon grated lemon zest

Directions
Preheat the oven to 180c.
Spread the walnuts on a baking sheet and bake for 8 minutes.
Allow to cool and then chop finely and transfer to a bowl.
Add the cayenne, lemon juice, chopped red pepper, 1 tbsp. coconut oil, ½ tbsp. extra virgin olive oil and 2 tablespoons parsley. Add a pinch of black pepper to taste.
Turn up oven temperature to 200c.
Combine the remaining 1 tbsp. coconut oil, ½ tbsp. extra virgin olive oil and 2 tablespoons parsley, the chives, lemon zest, and pinch black pepper into a bowl.
Rub the herb mixture all over the salmon. Lay skin-side down in a baking dish and oven bake for 14 minutes.
Once cooked allow it to rest for 3 minutes.
Transfer to plates and top with the walnut topping.

Why not try this great fat burning recipe tonight.


Health Benefits of Nuts

Nuts are the perfect snack food, but only eaten in moderation.

They contain so many health benefits that help prevent diabetes, heart disease and cancer.

Most people think that a peanut is a nut but it’s actually a legume, the same as a bean or kidney bean. These are edible seeds that that grow in pods underground. Another one is a soy nut which isn’t a nut but a dried and roasted soya bean and also belongs to the legume family.

Here are my 5 best nuts that contain many health benefits.

Almonds
Almonds are full of fibre, essential fatty acids and proteins, they help lower blood pressure and keep your heart healthy, they are also great for reducing inflammation in the body, making them perfect if you have a skin disorder such as acne or eczema. A quarter cup of almonds contains almost the same amount of calcium as a quarter cup of milk.

Cashews
Cashews contain iron, magnesium and copper. The copper helps the body to fight off any infections, the iron helps maintain your red blood cells, hair and skin and the magnesium helps with the formation of protein and giving your body energy. Great for your early morning bootcamp.

Pistachios
Pistachios belong to the cashew family. They can help with keeping your cholesterol low and are very high monounsaturated fats which can help with keeping your heart healthy. They also contain antioxidants which are essential for a healthy mind and body. A one ounce serving of pistachios contains 10% of your everyday requirements of dietary fibre, vitamin B, magnesium and copper, they also help to strengthen your immune system.

Brazil Nuts
Brazil nuts contain lots of protein, magnesium, fibre, copper and vitamin E. They also contain selenium which helps reduce the risk of breast cancer and helps your body fight off free radicals which can damage your body’s cells. The magnesium is great for giving your body that extra energy.

Walnuts
Walnuts are full of omega-3 fats, which will leave your skin looking bright and clear. The antioxidants that walnuts contain can help with type 2 diabetes and prevent some cancers. If your body is lacking in fatty acids then this may lead to depression. A quarter of a cup contains 95% of your daily omega – 3 requirements. They also contain vitamin B which is great for boosting your mood and stress management.

Don’t go mad with the nuts as they do contain high calories, pick one or two types of nuts and have a quarter of a cup of each a day.


How to Boost Your Confidence

Sometimes your confidence can take a terrible nose dive, which can cause bad thoughts about how you feel about yourself and your life.

You can end up only focusing on the negative things that may be happening in your life, instead of the positive aspects of your life and I’m sure if you think carefully there are far more positives in your life than negatives.

It’s important to know how to value yourself, so I’ve put together 5 tips to help you boost your confidence.

1. Forget the past

When you start to feel low about where you are in life, maybe you wanted to be in a better role at work or you wanted to get to a certain fitness level and have lost a few extra pounds by now. If it’s yesterday’s news then it’s old new. Tomorrow is a new day so forget the past and make a new start on reaching your goals from today. Confident people focus on the here and now and the future so do the same and your confidence will soar.

2. Stand tall

Do you find that when you are lacking in confidence your shoulders slump, you look at the floor a lot and rarely smile? When you do this you automatically feel crap about yourself and everything that is going on in the world. Instead stand tall, hold your shoulders back, smile! Try it, it really does work. Go, try it now!

3. What’s the worse that could happen?

Instead of thinking I can’t do this, I’m going to make a fool out of myself, think what’s the worse thing that could happen! This can apply to every part of your life. If you just focus on the potential problems that may or may not happen then you are just wasting your energy and time. Think about what can be achieved by doing the things that you are worrying about. Invest your time wisely, don’t waste it. You can overcome anything, you’re stronger than you think.

4. Be nice

When you are feeling low and lacking in confidence do you speak to yourself in an unpleasant way? Telling yourself off and calling yourself stupid? Most people do when they are lacking in confidence.You don’t speak to your friends like it so why would you speak to yourself like it? Cut your negative talk out and start treating yourself with respect.

5. Model someone

Do you know someone that has the confidence that you admire and wish you could be just like them? If you do then start observing their behaviour, attitude, beliefs and how they communicate with other people. Now start to model their behaviour, get as many tips from them as possible so you can use them in your own life.

These tips can boost your confidence and increase your self-esteem and once this happens you will start to see yourself and life in a more positive way.