Hi Guys,

The questions have started rolling in about fat loss ‘Guru’ Joel Marion’s contraversial rapid fat loss program – Xtreme Fat Loss Diet. It’s certainly not a new diet, it’s been around for quite some time now but has been one of the most successful fat loss diets on the internet that gets rapid results. I wanted to answer a few of the important questions that have come up, here on my blog so YOU can decide if this is right for you.

You can still grab your copy from my exclusive pre-sale link

===> 25 Days to Rapid Fat Loss

Is it worth getting?

In a word – absolutely. As I have mentioned, I don’t ever recommend anything that I don’t believe in or that doesn’t interest me in a big way. The fact is, you can use this program time and again too. You can use it to kick start your fat loss program or to finish it off – if you are a current client we can even incorporate it into your current program if you’d like! You will need a more sustainable plan to follow in between time of course (which is where our Body Makeover Programs come into things and also differ from the Xtreme Fat Loss Diet), as this isn’t something you want to follow for long periods, hence it being a short 25 day program. And as always, there is a full money back guarantee offered. So, you can’t go wrong.

Is this better than X,Y,Z diet that I’m doing at the moment?

There are many, many ways to diet. This diet is a short, very strict diet that should only be used for short periods. Which is why I suggest it be used in conjunction with something more sustainable. It will get you great results in a short time but it’s not something you can do long term.

Is it suitable for vegetarians?

Yes, providing you eat dairy, eggs, cottage cheese, it’s perfect. It isn’t suitable for vegans however.

Is it just a cheat meal or a whole day, and are there any restrictions?

It’s a cheat DAY (5 of them in total, yay!), and there are no restrictions other than you don’t stuff yourself so full that you feel sick. It’s really important you DO eat plenty (and in particular, carbs and fat), to make this work.

You mention fast days, that sounds a bit scary?

Yes it does a little, but, because of the strategic make-up of the program, you will find the fasting days relatively easy. You just need to make sure you have had a decent cheat day the day prior, and that you drink plenty of water. I’ve actually got a great alternative if you feel you can’t do the fast day in its entirety. Simply email me after you’ve purchased and checked it all out.

Are there supplements involved?

Yes, there are some supplements – staples such as a good protein powder (which you should already have in your cupboard anyway) and some BCAA’s so you don’t lose muscle. I’ve actually typed up a list of alternative supplements that you can buy in Australia (as the supplements recommended in XFLD are American).

Do I have to follow the XFLD Training? Or can I do my own?

Joel has designed the training portion of it to synergistically fit with the program. For instance, did you know that if you do a certain type of workout before your cheat day, you will actually end up burning more fat on the day you’re indulging in those treats? And Joel explains exactly why that is the case. Personally, I love having my exercise program completely laid out for me. If the structure isn’t there then I end up being very ‘hit and miss’ so I really like how Joel has provided a calendar to show you exactly what to do on which days.

However, the diet will still work to varying degrees with ANY training program (provided you are combining resistance and energy systems workouts). If you want to make the most of it though, have a go at the program Joel has provided.

If you have a different question, don’t hesitate to reply to this post and ask me personally!

P.S.

LATE MAIL: New bonus added!

Joel is giving everyone who purchases XFLD, The Fastest Fat Loss Week EVER, a 1-week program strategically designed to have you shed as much body fat as humanly possible in just 7 days (of course while still being safe and without the pointless rebound weight gain).

Yes, you heard that correctly: SUSTAINABLE results of up to 10+ lbs in a single week.

Bonuses galore. What are you waiting for!!!

===> Xtreme Fat Loss Diet + f.ree diet and Exclusive Coaching Bonus

In Tuesday’s article, 5 Things LIMITING You From The FASTEST Fat Loss, we talked about just that—the 5 biggest fat loss “killers” present in most diet and exercise programs that are holding you back from achieving the most rapid results.  If you have yet to read that article, click HERE (page opens in a new window) to check it out as today’s article won’t make much sense without first having absorbed that content.

For those of you who have already read that article, today, I’m here to talk to you about the “fixes”. Let’s get right in to it:

Principle #1 – You must keep your body and metabolism happy.

As mentioned in yesterday’s article, dieting can do a number on your metabolism by screwing with important fat burning hormones like leptin, and rather quickly at that.  The answer to overcoming these adaptations lies in strategic high-calorie Cheat Days.

As you recall, leptin is heavily mediated by your calorie intake.  Decrease calories and leptin levels fall off, increase calories and leptin levels recover.

And while it takes roughly a week of moderate dieting for leptin levels to fall off significantly, it only takes one day of cheating, or overfeeding, for leptin to recover back to baseline.

By frequently resetting your metabolism throughout the course of your diet with strategic high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.

Principle #2 – You must create a massive calorie deficit to lose fat rapidly.

There’s no way around it, a pound of fat is 3500 calories.  If you’re going to lose a pound of fat, you’re going to have to create a 3500 calorie deficit (while keeping your body in “fat burning mode” at the same time).  If you want to lose 10 lbs of pure fat, that’ll require a 35,000 calorie deficit.

SIDE NOTE: Please realize that 10 lbs of pure fat loss will probably equate to somewhere between 15 and 20 lbs of actual “weight loss” due to the simultaneous water loss that occurs any time you lose fat.

After a cheat day your body is uber primed for fat loss, and it’s prime time to take advantage with a mega calorie deficit.  On this day, we do two things:

1.  Consume minimal calories along with strategic supplementation to offset muscle catabolism.

2.  Ramp up activity to burn a ton of additional calories on this day

With this type of strategic set-up, it’s actually possible to burn a pound of pure fat in one day (considering that a pound of fat loss a week is deemed a “very good” rate of fat loss by most standards, that’s pretty awesome).

Principle #3:  You must tackle your fat loss goals synergistically through diet and exercise.

When you’re talking about the most strategic set-up and the most rapid fat loss, things get a little more complex than simply “do a lot of exercise”.  In fact, the type of exercise you do is just as important to your rapid fat loss goals as the frequency, duration, and intensity are.

With the Xtreme Fat Loss diet, you’ll see that there is a specific type or style of workout that we’ve purposefully chosen for each type of day to optimize and accelerate the results of that day.

Here is just one example:

Lactic Acid Training, which are very metabolically demanding, calorie-burning workouts, are performed on Depletion Days.

Because lactic acid workouts have the potential to burn more calories than other styles of training (because…they’re hard), they are the clear choice for Depletion Days when we want to create the largest caloric deficit.  Lactic acid training also depletes the body’s “energy reserve”, making them the ideal workout style for Depletion Days.

Principle #4:  You must avoid ANY positive weight gain.

When I first started teaching Cheat Days it was understood that there may be some positive fat gain as a result of a Cheat Day in order to yield MORE fat loss the following week (leading to a great net weekly fat loss).

For example, without incorporating strategic Cheat Days, let’s say someone is able to lose a pound a week (with each week’s weight loss becoming progressively slower leading to the inevitable plateau).

With strategic cheating that same person is able to now lose 2 lbs each week (with no drop off in metabolism and no plateau).  This is a result of a half pound gain in body fat from the Cheat Day and a subsequent 2.5 pound loss (net loss = 2 lbs).

Now, the latter scenario is obviously WAY better than sticking to the same boring, strict diet every day while achieving slower results, but it still leaves a half pound of fat gain resulting from the Cheat Day, which, if eliminated = faster results.

Within muscle tissue, energy is stored in the form of glycogen (carbohydrate energy) and triglycerides (fat energy).  With strategic training (like the lactic acid training mentioned in principle #3), these energy stores can be depleted or exhausted.

Why would you want to do that?

To make “room” for an influx of calories, carbohydrate and fat (for example, a Cheat Day)!

When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass.  Some of that liquid is inevitably going to spill over and lead to a bit of a mess (in this case, fat storage).  But, if you dump out the glass and then refill it, there’s no “overflow”.

This is exactly what we do by performing glycogen and triglyceride depleting lactic acid training (while limiting carbohydrate intake) on the day prior to a Cheat Day.  We empty the cup making room for the following day’s influx of cals, carbs, and fat.

The result?  You get the same hormone-boosting, metabolism stimulating effect from the Cheat Day without the fat gain.  Instead, the excess calories and carbs simply go to refilling your body’s empty energy stores.  That, my friends, is what I call strategy.

And by eliminating any Cheat Day fat gain, you can easily increase your rate of fat loss by 25%!

Principle #5—You must maintain muscle mass to maintain metabolism.

This ties back in to some of the information I shared in Principle #3, the strategic combination of diet & exercise for optimal results, along with something else I haven’t fully touched on yet.

When faced with long-term calorie restriction, the body will choose to utilize muscle tissue for energy over body fat, leading to significant muscle loss and decreased metabolism for most dieters. Simply put, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restriction.

But, when you understand how to combine strategic cheat days along with high volume training to spark muscle growth even while you’re dieting, then you’ll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the course of only a few weeks.

Muscle = metabolism.  The more lean muscle you have on your frame, the higher your metabolism is going to be.  Muscle burns calories just sitting there.  Maintaining it as you lose fat is fundamentally important to continuing to lose fat at an optimal rate.

Another way this program helps you maintain muscle is via Principle #1 – keeping your body happy.  When your body remains in a “normal” state (instead of a “red alert” state like with long-term calorie restriction) over the course of a diet, there is no reason for it to resort to muscle tissue for energy.  By keeping leptin levels high week after week, you maintain your metabolism and program your body to continue to burn fat, not muscle.

Wrap Up

You now KNOW what’s limiting your fat loss along with my 5 top principles to overcome those limitations.  As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference.

Thanks for the great info Joel!

Doesn’t reading that article make you excited about the fat loss possibilities that you are capable of? If you are ready to experience just how FAST fat loss can be when you unlock the power of strategic, synergistic program design, then next week we have a nice surprise for you! On Tuesday, May 1st, the discounted pre-sale will open and you’ll have the chance to get your own copy of the fastest fat loss diet in history. I’m even considering following this one myself.

Have an awesome weekend!

Sue

Have you ever wondered what may be holding you back from the FASTEST fat loss?

Why you’ve only been able to lose fat at an “average” speed, if at all?

Well, the fact of the matter is this: there’s probably certain things built in to the very diet and exercise program that YOU are doing, things that you don’t even realize are inhibiting you from achieving the most rapid results.

Fortunately, you’re in luck, because that’s exactly what this article is all about—uncovering what I consider to be the top 5 fat loss “killers” plaguing diets and training programs alike, ultimately slowing down your results despite your most intense efforts.

Limiting Factor #1: Your Metabolism

In reality, it’s not really your metabolism that’s the problem, but rather the effect that most fat loss programs, particularly diets, have on your metabolism.

In order to understand this, we need to go back in time a bit to the day in which our “hunter and gather” ancestors roamed the Earth. For those individuals, survival was king, and in order to survive, they had to do the whole “eating” thing just like we do.

Unfortunately, things weren’t quite as easy for this group as they are today. No supermarkets. No drive-through meal deals. Instead, when our primitive ancestors wanted a nice steak, they had to go find it.

This inevitably meant that there were plenty of instances in which our yester-year counterparts went without food for days at a time. And at other times, namely during the winter months, their bodies were forced to get by on very little food and calories each day.

And the reason why they didn’t die? There’s only one—the body’s natural defence against starvation.

Don’t get enough calories for an extended period of time? No problem, the body simply causes ”bad” hormones, fat storage enzymes, and hunger to all increase while “good” hormones, metabolism, and fat burning enzymes all take a dive.

Enter “starvation mode.”

Friend to our ancestors; anything but to the dieter.

You see, dieting, although planned, is nothing more than a lesser degree of premeditated starvation.

Go on a diet—any diet—and it won’t be long until the body begins fighting for every ounce of your body fat. You want to lose it; your body wants to keep it. And guess what? Your body wins every time.

Sad scenario, I know.

Limiting Factor #2: Inadequate Negative Calorie Balance

There’s no getting around the fact that if you want to lose fat as fast as humanly possible you have to create the greatest negative calorie balance possible.

But, at the same time you’ll need to do it WITHOUT pissing off your body to the point in which it shuts down and begins to fight against your fat loss efforts (i.e. the “starvation mode” that we just talked about).

Indeed, it is a thin, fine line in which, unfortunately, almost all diets fall somewhere to the left or the right.

You have those diets that create a moderate calorie deficit, leading to moderate results (at least for short while). That’s OK, but if we’re talking about the FASTEST fat loss, the deficit simply isn’t great enough.

And on the opposite end of the spectrum we have “crash” diets and other severe diets which fail to take in to account ANY knowledge of the body and the regulation of human bodyweight and metabolism. A week or two on any of these approaches and you’ll likely:

1. Lose muscle
2. Lose a bunch of water
3. Lose a bit of fat
4. Destroy your metabolism
5. Set yourself up to quickly rebound back beyond your original bodyweight
6. Achieve a “skinny fat” physique in which you’re still carrying substantial body fat, only now with no muscle.

Awesomen’t. (And by that, I mean, not awesome.)

Limiting Factor #3: Zero Synergy Between Your Diet And Exercise Programming

I honestly think this is the most overlooked area of fat loss. Most people simply pick a diet and then pick a training program, or vice versa, without ever really thinking how those two programs work hand in hand, or if they DON’T provide any additional benefit to one another.

Allow me to illustrate my point with a few mathematical equations:

1 + 1 = 0
1 + 1 = 2
1 + 1 = 3

And believe it or not, I actually did graduate first grade.

While not true in the absolute mathematical sense, all three of the above equations are representative of the results people achieve from their diet and exercise programs.

In each equation, think of the first number as diet, the second as exercise, and the third as the result achieved by the combination.

Or simply, Diet + Exercise = Result

So, in the first equation, Diet + Exercise = Zero Result. Unfortunately many people are stuck in this boat because of damaged metabolisms and some of the reasons we’ve shared previously.

In the second equation, we have Diet + Exercise = The expected result (and additive effect of the two).

But in the third equation, this is where the magic happens—when diet and exercise team up to achieve a greater result than the additive effect of either of them alone. That’s synergy—when the whole is greater than the sum of its parts.

Unfortunately, most diet and exercise programs are represented by one of the first two equations, because they simply aren’t designed to work together in every aspect.

Limiting Factor #4: Positive Energy Balance

Positive Energy Balance simply is any point in your diet in which you consume more calories than you burn, ultimately resulting in those surplus level of calories being stored as fat.

This could be the result of a dietary “screw up” in which you fall off your diet completely or a “planned” cheat day which results in positive calorie balance.

Naturally, any time you are gaining fat on a fat loss program you are moving in the opposite direction of your results and in some way, shape or form, slowing your progress.

Limiting Factor #5: Muscle Loss

The unfortunate reality is that 99% of diets result in a significant amount of muscle loss. This has several big time consequences:

1. You’re not going to achieve the LOOK you want by losing muscle. Most men would agree with that statement right out, but for women, allow me to demonstrate its truth:

Those are both size 2 bodies (size 6 in Australian sizes). The difference? The one on the left looks OK while the one on the right is smokin’ hot. The REAL difference? Muscle.

While the exact same size, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left…isn’t.

If you just want to be “thin” while still hiding behind your clothes because you’re not 100% proud of your body, then losing muscle is a great way to get you there. But if you want to look great naked, believe me, you want to hold on to every ounce you have as you lose fat.

2. Losing muscle = decreased metabolism. Muscle burns calories at rest; essentially, it’s the fuel that keeps your metabolism operating at full blast. When you lose muscle as you diet, not only does it slow your week to week progress by decreasing overall metabolism, but it also sets you up to easily and quickly gain back lost weight as a result of the cumulative decrease in metabolism over time.

A “smaller” version of the same body, decreased week to week progress, and long-term metabolism issues?

Count. Me. Out.

Do you want to overcome these 5 limiting factors and begin achieving the FASTEST fat loss?

Joel will be back in a couple of days with advice on how to overcome the above 5 factors. Stay tuned!

Today I’m going to share some information on foods to help you reduce cellulite and prevent premature aging.

The following excerpt is taken from my Female Fat Free Solution program which includes a comprehensive list of the benifits of 22 superfoods. Superfoods such as the ones discussed below can not only helpto create a lean, healthy, dimple-free body, but also reduce the risk of a myriad of diseases and illnesses as well as significantly improve your mood.

1. Apple Cider Vinegar

Apple Cider Vinegar is an effective natural antibacterial agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine.

No one is really sure how apple cider vinegar works to promote weight loss, but there is no shortage of theories.

It is generally believed that the nutrients, enzymes, and organic acids in apple cider vinegarcause weight reduction by acting as an appetite suppressant, by increasing your body’s metabolic rate, by reducing water retention, and by helping you maintaina feeling of wellbeing. However, the immune system boosting effects of apple cider vinegar are profound, and the vitamins and minerals it contains can contribute to athletic performance and muscle growth.

Many commercial applecider vinegars have been pasteurized, filtered, refined or distilled in order to make the product look good, and thereby more appealing to the general public.

Unfortunately this extra processing destroys much of the healthy goodness and thus many of theapple cider benefits that were in the product in the first place.

The best type of apple cider vinegar to use is one made from cold pressed, organically grown whole apples, in which no chemicals or preservatives have been added, which contains the “mother of vinegar”, and is not pasteurized. The “mother of vinegar” is a natural gelatinous substance formed during the last fermentation step.

SUE’S TIP: I love using apple cider vinegar in salad dressings – try this one: 2 parts apple cider vinegar to 1 part Udo’s Oil (or olive oil), a teaspoon of pure organic maple syrup, a little stevia if a sweeter flavor is required, a pinch of onion
powder, and a pinch of chili flakes. A little lemon juice can be added too.

2. Avocado

High in vitamins and vital nutrients, avocados are a rich and delicious addition to a healthful diet. Just one medium avocado contains 5 grams of dietary fibre, making it a great high fibre food source that can lower your risk of heart
disease. They are also high in essential fats which are known to fight free radicals, lower blood cholesterol and burn more body fat.

Avocados are one of my favourite foods! Chicken with avocado is a match made in heaven.

3. Berries

Cranberries, strawberries, blackberries, raspberries, blueberries and cherries are not only a delicious and healthful fruit, but they are full of antioxidants and fibre. A powerful source against inflammation and free radicals, berries are lower in calories than other fruit and some provide up to one-third of your daily fibre in as little as one cup! Besides the benefits to your body, consider thebenefits to your brain – some studies show that as little as one-half cup of mixed berries a day improves cognition and motor performance. That’s one yummy super-food! I absolutely love berries.

SUE’S TIP: I love adding frozen raspberries to chocolate whey protein. I simple mix a little water to the powder to make a thick consistency, add the frozen raspberries, and top with some natural or Greek yoghurt. Add a little bran for fibure if required. Yum…who needs chocolate?

Sue

PS: For information on more super superfoods, and how they can help you achieve a lean, fit, dimple-free body, see the Female Fat Free Solution.

Firstly, I’d like to thank the 5000 plus ladies who downloaded my 51 page report ‘5 BIG FAT Cellulite Lies’. I’m overwhelmed I trust you gleaned some valuable information from my years of research. If you haven’t downloaded it yet, you can still do so here:

www.idealbodiesonline.com/FemaleFatFreeSolution (it’s free)

From my research into cellulite and stubborn female fat I’ve devised some very effective new ways to train. An example is the following workout comprising 3 parts – strength/hypertrophy, metabolic resistance, and fat burning. In the next week you’ll learn more about why a workout like this is extremely effective for burning stubborn fat. This chest focused workout should take about an hour, including a warm up. I did this one yesterday – give it a go and let me know how you went. You can find the exercises at our You Tube channel – http://www.youtube.com/idealbodiesonline (still being added to!) or at our exercise database.

WORKOUT

PART 1

DB Bench Press 4 x 6-8

DB Pullover 3 x 10
Push Up 3 x AMAP (as many as possible)
*superset the above 2 exercises

Alternating Incline Bench Press 3 x 8-10

PART 2

KB/DB Swing x 25
Spiderman x 10
Jump Squat x 10
Rest 30 seconds, repeat x 3-4

PART 3

20 minutes low intensity cardio at heart rate of 65-70% (Perceived Rate of Exertion (PRE) 3-4)

RECIPE

Now summer is over here in Oz (boo hoo), it won’t be long before we are searching for great warming soup recipes. Here’s one of my favourites. For those on the other side of the world, it’s still way cold enough to enjoy this one!

Leek, Carrot and Mushroom Soup with Chicken and Rice

Ingredients:

1 tbsp coconut oil
1 onion finely chopped
1 carrot grated
2-3 cups sliced mushrooms
3 leeks, washed and sliced
8 cups of vegetable stock
½ cup basmati or brown rice
Sea salt and cracked pepper to taste
Cooked grilled chicken (your serving size)

1 Heat oil in large saucepan and sauté the onion, carrot and mushroom until the onion softens. Add leeks, rice and vegetables stock, and bring to the boil.
2. Reduce to simmer and cover. Simmer for about 50 minutes and then remove from heat.
3. Add grilled chicken pieces and season with salt and pepper.

Serves at least 6

*One serve would be equivalent to a serve of protein, veggies and about 1/2 carb serve.

SYRUP OVERSTOCK – SAVE 40%

And finally, I just had a massive pallet of sugar free maple syrup delivered so I need to make some room in my garage! For a short time you can grab a massive 40% off my current stock. To purchase go here:

Syrup Sale

To claim the 40% discount, enter code SYRUPSURPLUS

Hope you have had a great weekend folks. My poor hubby had surgery on his head this week, so that was fairly stressful. The day after he got home he whisked Kyah off to him mum and dad’s 2 hours away, leaving me time to catch up on some work. I really miss my baby’s when they aren’t here!

Have a great week, I’m gearing up for a big one at the Female Fat Free Solution!

Sue

xoxo

Things are very busy in the Heintze household and at the Ideal Bodies Online desk as usual.

Kyah Savannah

I'm on a mission!

My not so little darling is 16 months old now. What a fun age! She likes to mimic everything we do or say. Her latest words are ‘yo-yo!’ (as in yoghurt, she loves it), apple and boobie (don’t ask) :) I also play peekaboo with her (as you do), and so she likes to use the word boo quite a bit. We were in the video store recently, walking around checking them out when a guy suddenly walked in the backdoor. A surprised Kyah looked up at him and shouts “BOO!” And when I walk in her bedroom to get up her from a sleep she says it too. LOL. I’ve never laughed or smiled so much before Kyah came along! I bet all you mums can relate to that. But how fast do they grow up?

Anyway I entered her in the Bonds B aby Search along with a bazillion other mummy’s How cool would it be to see your own little bubs on telly. Would you please vote for my little darling at the link below – I would so appreciate it If you vote, send me an email and let me know so I can thank you personally!

http://babysearch.bonds.com.au/entry/12458/kyah-h

Training

My own training is holding its own, JUST. Something always seems to crop up – be it illness (mine or Kyah’s, or Kyah’s carer’s kids), lack of sleep, travel or injury. I’m dealing with the injury section now. My hip/groin/hamstring/lower back is playing up again like it did a few years back. It’s all interrelated and I’m sitting down in the next few days to design a rehab program for it. My pelvis is constantly in anterior tilt because of short hip flexors and quads, and lengthened/stretched glutes and hammies. Sitting at a desk most of the day (ahem, with really bad posture I must admit) makes it much worse.

At present I’ve been instructed by my chiropractor not to train legs for another 10 days. Add that to the 3 weeks I already have had off leg training and I’m starting to feel a bit too soft in the nether region. But otherwise, my upper body training is going splendidly! I’ve been managing 3 x week and when my legs get their mojo back I’ll increase it back to 4.

Before injury

Cellulite and Stubborn Fat

To change the subject somewhat, I am very excited to be launching my brand new program, the Female Fat Free Solution in March. Kristin and I have been working on this masterpiece for 18 months and there will be much celebration when the first launch emails go out on March 6. I have written a comprehensive report titled ‘5 BIG FAT Cellulite Lies – the naked truth about cellulite, stubborn female fat and why it IS possible to become firm and dimple-free at any age!’ I’m giving it away to those who are subscribed to my list on March 6-9.  Keep a lookout, its eye-opening stuff.

Available 6-9 March

*if you aren’t subscribed you can do so on the home page by requesting our f.ree fat loss smoothies ebook, “Shake the Fat!” 

Travel

I recently headed to the Gold Coast to catch up with Kristin as we had a big project to work on. The Ideal Bodies Online workout database is being revamped and significantly added to and we now have tons of additional photos AND videos (Super K(ristin) is currently working on this).

So that’s just a bit of a roundup of what’s happening in this part of the world. I’m a bit bummed that summer will end in a few days’ time. Though I admit it has been too hot to go out walking with Kyah, so a drop in temperature may be a pleasant change.

I hope all you peeps out there are well.

Firstly to my trip to the Big Apple in early November…

Saying goodbye to my little darling (and my big darling), was rather sad and there were a few tears. I couldn’t help but go through things like, what sort of a mother leaves her 12 month old daughter to jet off to NYC with a friend, and so on and so forth. I was feeling quite sick about it all, prior to leaving.

We did have a fantastic time though  and Nadia brought home the goods (literally, nearly 10kg of trophy hardware in her luggage!) from the competition. We did a lot of shopping, but unfortunately (maybe fortunately for the bank balance) it was going into winter there so I didn’t really want to be buying much in the way of cool weather wear.

We visited the World’s Largest Chocolate Show – plenty of tastings and worth every minute. Poor Nadia wasn’t able to even sample anything!

We had an awesome picnic in Central Park a couple of days after the comp. Central Park is amazing, so clean, and pristine – much like the city of NY really.

I visited the 9/11 Memorial which was very moving. In fact visited the actual site about 3 times but to get tickets to the memorial we had to line up first thing in the morning as they don’t just let everyone through.

We visited Times Square (a lot), Soho, Greenwich Village, did a hop on hop off bus tour, had dinner with Roman (Final Phase Fat Loss), ate a massive piece of cheesecake, and a full plate of baby back ribs (not at the same meal). Good coffee as usual over there was hard to come by.

Had a great trip, but after a week I was getting really homesick for my little girl and my boy.

The trip home could be described as nothing short of insane; starting in NYC and ending in Mildura about 30 hours later. With all of 2 hours sleep. Anyway, I don’t want to think about that anymore!

Kyah was rather standoffish when she greeted me at the airport. Like “hmmm, you left me for 12 days and so I don’t think I want to hug you or even smile at you just yet’. By the time we got back to our house she was all over me. She started walking while I was in New York :( Very bad timing on my behalf. Oh well, can’t do anything about that. Now she is a little trooper, walking everywhere! So funny. I’m loving this stage of her development. She’s such a happy, sociable little kid. Last night we took her out for dinner with us, dressed her up in a little white party dress with pink flowers on it. She sat in a booster chair and did not grizzle once – she was so interested in people walking past, the Christmas trees, and everything else going on. We were dining al fresco, so let her go for a walk and she just took off, mingling in with everyone, big grin on her face.

Here she is on her birthday, back in October. I love this photo.

And, just a few days ago she said her first word (other than bub, mum, dad). She said ‘pretty’. I always tell her ‘pretty’ when I brush her hair or when she looks at my jewellery or sparkly things. Then she said it again to my mum while pointing at balloons.

Really looking forward to Christmas this year. We have a beach holiday planned and I can’t wait to sit back and relax!

Training is going well, even though I didn’t train once while in NY I didn’t put on any weight – which I find hard to believe. We walked and walked though. Not enough to walk off a big cheesecake and ribs though!

I haven’t even had time to post any pictures from my photo shoot, so here are a few below. I didn’t diet for these photos – I haven’t been on a ‘diet’ since my 2009 competition. Pregnancy seems to have done something very positive for my metabolism. I’m back to training 4 x week (when things go according to plan A or plan B). To be honest I haven’t been very consistent as there is always something that comes up like sleep deprivation or sickness (be that myself or Kyah, or even the day carer’s son). I went through a 2 month patch of severe night waking and was averaging 4-5 hours a night for that time. Thankfully I am sleeping a lot better now.

So, my training regime is 2 x week with a split of back/chest and legs/shoulders, plus two Crossfit type sessions which I structure depending on how I pull up from the other sessions. I’m getting my strength back finally, for so long I felt like a weakling and quite unsteady in the weights room. Sometimes I will do Back/Shoulders which is what I did yesterday. My lats are so sore today. Here’s what I did – try it out!

Pull Up (I used a band, and had a spotter – you could use an assisted machine if you have one available)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps (with about a minute rest in between, less as the reps get less)

So you do 10 reps and rest. 9 reps and rest. 8 reps and rest, and so on. Total of 55 reps.

Bulldog Row (that’s what I call them) – 3 sets of 10 each arm. One arm rows on a cable (or with a resistance band looped around a pole) while kneeling on all 4s. These are awesome for targeting the lower lats.

TRX Pull – 3 x 10. If you don’t have access to a TRX then you could do reverse pushups on a smith machine, or any other back exercise you like.

DB One Arm Row – 3 x 10

Shoulder stand – basically just standing on my hands against a wall to develop more shoulder strength. I tried to transfer the weight from one shoulder to the other. That’s hard. You might need a spotter for this.

Alternating KB (or DB) Press – 3 x 10

BB Push Press – 3 x 10

BB Upright Row – 3 x 10 

As for Kyah and her sleeping – she sleeps like a dream. She is like clockwork. Up between 6-6.30 (that’s cool with me because I am routinely up at 5am – no alarm needed), back to bed 9-9.30am, up at 11am. Back for a nap at 2pm and up around 4pm. Then ready for bed again at 7-7.30pm and sleeps right through. With her molars coming through she’s had a couple of off nights but it’s only rarely. I so swear by the sleep routines!

So, that’s a wrap from this end – I so love being a mum, but do still struggle to fit everything in (like all other mums!) but I’m managing fairly well.

I’d love to hear from you guys – either leave me a comment, or email me via sue@ idealbodiesonline.com (remove space). Hope you are all traveling well and thanks for being patient with me!
x

Phew. Now where was I. Well I’ve been on a holiday to the Goldy – and the weather as per usual when I visit, was rubbish. It rained every day except for the day and day after we arrived. So, there were no visits to the beach. And, it was beautiful 22 degrees and sunny back in Mildy the entire time we were away. And, I got sick. Now I’m better, Damien has it – but about 3 x as bad as I did. Kyah hasn’t had her turn yet. Hoping for a miracle there. Kyah was great when we went away. We had a couple of babysitters who both said how awesome she was. Very easy to look after She had one bad night, that’s all, only because of her teeth. Poor darlin’ has 4 coming through all at once. She was great flying, slept on both flights on the way over, not quite as good on the way home but it was a long day! Leaving at 7.30am and getting home at 5.30pm. It was great to catch up with Kristin, Di and Hilary though

Here is the little miss when we were leaving for the Goldy – all rugged up:

So, I haven’t trained for 2 weeks I had neck issues before we left and chiro instructed me not to train. I’ll be back into it tomorrow though. I am half considering doing a comp in April – am I insane? I feel like I want to try and be superwoman again. I have no grand illusions about being that competitive as I’ve dropped a fair bit of muscle, but, it would be nice to come back and compete after having a baby.

If I do I want to blog my experience and preparation. My goal would be to not do any cardio until I absolutely had to. I haven’t been doing any now, so I’d like to just train, and use the diet to drop the fat. In the past I’ve done copious amounts of cardio to reach the stage – I simply do not have the time (and definitely not the inclination) to do that again. I will talk to my trainer tomorrow. I want to incorporate some crossfit into my training.

Oh and I MIGHT be going to New York with Nadia for a competition! Stay tuned on that one.

Damien now is not traveling for work, phew. We can all be one big happy family at home.

So, there you have it – only a quick update today. Kyah is having a good old arvo nap, I might have to wake her up shortly. We went out for coffee with Nadia and Pete earlier, it must have made her tired!

I hope everyone has had a lovely weekend and is raring to go for the coming week.

My little angel is 9 1/2 months old now! She is crawling, well, her version of crawling – we call it the “Kyah Shuffle”.  She’s pulling herself up on toys and furniture, and, is starting to get into everything! She has 6 teeth fully through and another couple on the way. She sleeps like  – I can’t say a baby can I? We put her to bed at 7pm and within 5 mins she’s out like a light. She’s sleeping through most nights until at least 6am now. Every now and then she will have a bit of a cry, probably because of her teeth but we just hold her for 5 minutes and put some Bonjela on and put her back to bed. Last night we went to see some friends and took Kyah with us, and her sleeping bag and gear. She went to sleep on the floor, no problem. She did wake up crying a couple of hours later but 5 mins of holding her hand and stroking her head and she was back to sleep. It’s almost like she has a bad dream or something. Then we left at 10pm, had to wake the little darling, and she just has a tiny whinge when we wake her then sits in the car on the drive home, and straight back to sleep when we put her in bed! We have a couple of baby sitters and they both say she’s so good. She’s a happy, contented little thing.

Tonight I am home alone! Hubby took her for an overnight trip and I am using the opportunity to cook lots of food up for her, and do some things around the house in readiness for our holiday next week! We are off to the Gold Coast for a week. Our first family holiday. 

So, hopefully I can sleep in tomorrow! What a novelty that would be. I had a good night’s sleep last night, but the 2 nights prior, I was up at 3am. Like, up for the day. Could blame Kyah only one of those times.

Training wise I’m going well, only doing 2 x week, but those sessions are long and tough. My strength is improving with each workout. I’m still weighing under 50kg, but have definitely a lot more shape back now. I keep getting asked if I am going to do another comp. Honestly, the idea is nice, but the reality isn’t so nice! Just don’t think I want to bad enough for a start. Plus, I have a really big project happening as well as completely revamping my www.idealbodyblueprint.com site. It’s going to be awesome when done.

The other project is www.FemaleFatFreeSolution.com – Kristin and I have been working on this for some time, but finally I now have a partner ready to lauch with me and we are doing that in February.

The other thing to throw in the mix is that I’m going to pretty much be a single mum for the next 8 months or so. However, it is hopefully for the best. Damo has a job traveling, and will be away for 5 weeks straight almost as soon as we return from Qld. He’s having trouble already with the thought of leaving Kyah for so long. It will be tough for me too because Damien shares a lot of the child rearing responsibilities and so I will really feel it being on my own! Even though Kyah is in care 4 x week, when you throw in laundry, dishes, groceries, cooking (I cook all bub’s food), looking after Big Pud, other appointments and domestic jobs, you really have little time left for much at all. Add exercise to that mix, and sleep if I need to catch up after a bad night…but, for some strange reason I’m looking forward to the challenge. I think I can do it!

I just cooked up a few different things for Kyah. Broccoli, spinach and apple. Apple, ricotta, sultanas and rice, with a little cinnamon. Broccoli, ricotta, parmesan. Sweet potato – which tomorrow I will cook up some pumpkin and pasta, and add a little ricotta with that. I’ve done the egg test and the peanut butter test and all appears ok there. No allergies detected so far.

For me tonight I cooked up Lemon Mustard Herb Chicken courtesy of www.idealbodiesonline.com/fitcooking – Dave Ruel has an amazing fat loss cookbook and the recipes are so tasty, but easy as pie! A couple of nights ago I did Deviled Chicken – even Damo said it was ‘awesome’. Here is a pic of it – I sent the recipe around to my subscribers, if you didn’t get it, send me an email. 

So, that’s a quick run down of what has been happening here. I’m really looking forward to some warm weather – that hot snap of 4 straight days of 27 degrees has me hanging for summer!

Hope everyone is well, it has been so long since I’ve updated!

Sue x

So, I’m going to do a trial run and see how we go. I KNOW these spots will fill up super quick because I really haven’t been available to
clients for such a long while now due to my other business and personal commitments.

Please read on if you’d like some more information…

Who Is This Coaching Program For?

The coaching program was created for those who are confused, bamboozled and frustrated by all the information they have read and accumulated over the years and need personal advice on their own specific fat loss and fitness issues.

See which of these applies to YOU…

• I am new to this getting in shape business and I desperately need some direction and guidance to figure it all out!
• I have purchased numerous programs in the past and am suffering from information overload. I don’t think I need another program; I just need to figure out how to use what I’ve got!
• I know what I’m doing to a degree, but I have some questions that I want to clarify. I want to take my results to the next level and need some specific advice.
• I have issues with motivation/overeating/binge eating/meal planning/boredom eating/an unsupportive partner/fatigue (and so on) and I don’t know what to do about it.

If you fall into any of these above descriptions, then this coaching program is for YOU!

Let me ask you a quick question:

How’s your current fat loss and fitness program going?

Take just a moment and answer that question before you move on to another sentence of this letter. Really. Stop right now and think about the current status of your efforts to get in shape.

If you’re not completely satisfied with the results, then read on, because I believe I can help you improve your results with personalized coaching.

You Don’t Need A Road Map To Succeed Online, What You Need Is a Good Tour Guide…

More than a road map that points the way, you need a tour guide to personally show you the way, explaining important things along the way … as they apply to YOU and YOUR SPECIFIC SITUATION.

Think about this: a program can tell you what to do, but it can’t tell you if you’re actually doing it right. It doesn’t know if you need to take a rest day, or if you need to step things up a bit. It can’t comment on how to improve your specific situation.

It’s just a road map. It’s great to have along to get you started, but what you need to go the distance is a tour guide to give you specific and precise feedback about what you’re doing.

That’s where I can help you. “I pledge to give you honest and forthright feedback and suggestions about anything related to YOUR fat loss and body transformation goals”

With this coaching program, you get personalized, one-on-one coaching to answer any of your questions about getting in shape. The advantages of this type of guidance are clear…

• Personalized. That’s right, it will be personal. I’ll be looking at your current exercise regime and diet, your lifestyle, your preferences, your history and your results…or current lack of them. This is all about you, not the “masses” out there. You’ll have access to my personal email address where you and I communicate one-on-one.

• Specific. I’ll give you specific feedback about any subject related to fat loss, fitness and nutrition. If you want to talk about your current program, then I’ll tell you how to make changes to get better results. If you’re having trouble planning and preparing, or getting things done then I’ll explain how to go about that. Specific strategies that you can begin using immediately to bring much better results for your efforts.

• Daily. Well, almost daily. We’ll communicate Monday through Friday through my personal email address. Five days a week for two weeks. You ask a question, I respond with specific feedback and suggestions. You implement the changes and we move on to tackle the next thing that you want to accomplish.

• Comprehensive. That’s right; you get to set the curriculum. Whatever is most important to you – that’s what we’re going to work on. Maybe it’s diet related, maybe it’s training or supplements, or you might just be having trouble fitting your current program into your schedule. Perhaps you need options for more time effective workouts, something you can do in 10 minutes a day if you can’t fit in a regular session. Doesn’t matter … it’s up to you. You call the shots. You let me know what you want to “figure out” and we’ll get it done.

• Honest. You’ll always get my honest and forthright opinion. I won’t sugar coat it just to make you feel good. I’ll be kind and encouraging, but I’ll also call it like I see it. If your current regime stinks, I’ll tell you. If your attitude needs adjusting, I’ll let you know. And we’ll work through it. All the while, anytime you are heading off track, I’ll point you in the right direction.

Bottom line: it’s all about helping achieve what you want to achieve, addressing specific issues of importance to you. I’ll be the tour guide … you tell me where you want to go.

Seriously, we can address anything you want to talk about that relates to fitness and fat loss…

Diet
Training
Cardio
Supplements – what works, what is a waste of money
Meals and planning
Post workout nutrition
Protein – how much do I need?
Stubborn fat and cellulite
Motivation, discipline and commitment
Unsupportive partners
Finding ongoing support
Time management
Rest and recovery
Goal setting
Incorporating your favourite foods into your diet plan
Incorporating alcohol into your program without ruining your results
Choosing the right program
When to change your program

What we cover is completely up to you. There is no set “curriculum” that we are going to go through. We cover what you want to cover. We improve what is most important to you.

Of course, I’ll take a look at your current issues and “guide” you into what’s best for you. For example: You might think “adding more cardio to increase my fat loss” is most important. But, I might look at your program and see that your diet needs tweaking before altering your training.

We’ll work together and I’ll share my knowledge of 20 years in the industry. I’m sure you’ll learn a lot and save yourself a lot of heartache and trial and error.

Here’s how it works…

Personal Email Address, Daily Coaching, and More: Getting You Headed In The Right Direction…

Before we get started, let me explain to you how the personal coaching works. After you submit your payment (more on how to do that below), here’s what will happen in the coaching program.

Step 01: Send Your First Email. After your order is processed, I’ll send you my private, personal coaching email address. Send me an email to the address to get started. I need to get to know a little about you as we begin our coaching journey together. Specifically, I want you to answer three questions for me in your very first email so I can analyse your specific needs:

1. What are your goals? Both short-term and long-term. Clearly let me know what you want to accomplish with your fitness/fat loss goals and with the coaching program.
2. What is your current exercise program and diet program (if you have one) and how long have you been following them? Please provide as much information as possible so I have a clear picture of where you are at.
3. What is your most important question? Please let me know where you want to begin. I need to know what you think is most important and what you have in mind to address first. If you don’t ask a question, I can’t answer it.

Step 02: Interact daily. Every day (Monday through Friday) you will receive a reply from me regarding your latest question. Each day you ask a question and each day I answer the question. You implement the changes and suggestions that I make. And we progress through the coaching program.It basically is a personal, one-on-one, question and answer coaching program. Each day you ask me one question. Each day I answer it with suggestions. Each day you implement the changes. We move on.

“Sue, I’m getting some great results with this program, but I don’t know if I can keep it up. I’m getting tired and am running out of energy. Do I just push through it?”

“Jane, this is a big issue that can lead to health issues down the track if you are not careful. Here is what I recommend based on my own personal experience…”
…………………………………………………………………………………………………………..
“Sue, I am 70kg and 5’3” tall. I need to lose about 15kg. How can I accomplish this in the shortest possible time?”

“Trish, I think you’ve got a realistic goal there. Here are 3 things that I would suggest you do…”
…………………………………………………………………………………………………………..
“Sue, I have 3 programs that I bought recently, but I haven’t started ANY of them. Why can’t I get motivated?”

“Mandy, you might be surprised to hear that’s quite a common question. What you need to know about motivation is…”

You ask the questions. I answer them. And by the end of the coaching program, you will have a much clearer perspective of how to go about achieving your results.

We can talk about anything you want related to fitness, nutrition, fat loss and muscle gain.

But, there are some “terms”. Please read these very carefully before proceeding…

The coaching program terms:

1. Only one question per day. Each day you may email ONE question for me to answer. If you ask more than one question, then I’ll only respond to the first one. Due to the nature of this program (literally, *personal* training where I take the time to look at your specific situation) I cannot answer more than one question per day. If you skip a day you don’t get to “catch up” later.

2. Holidays and weekends are idle days. We will take the weekends off, and any major holidays that may arrive during our coaching relationship. Trust me; we’ll keep plenty busy the rest of the days… we’ll both deserve the break.

3. The content is up to you. We don’t have a set “curriculum” that we’re going to work through. There isn’t a checklist to make our way down. There are no ebooks to read, no audios to listen to, no training to complete. What we cover is completely up to you. It’s the best way I know of to make certain you get the kind of information and specialized assistance that can best help you. You ask any questions you want, and I’ll answer them.

4. I’m not a doctor, so be warned. Having said “you ask any questions you want”, let me make a disclaimer: I’m not a medical professional. I’m not your woman if you are looking for assistance with specific health and injury issues. What I know is how to get your body in tip top shape. So, your questions need to be specifically related to that.

5. If you ask crazy questions, I’ll give you a crazy answer. Please don’t ask any silly questions. Sorry, but I have to include this in the “terms” or I’ll get stuff like, “Sue, please tell me how to lose 20kg in 6 weeks” or “Sue, give me a training program that gets results in 15 mins 3 x week”. If you ask those kinds of ‘pie in the sky’ questions, you just wasted your money. What we’re trying to accomplish here is and improvement in your fitness and fat loss results. We can only do that by asking (you) and answering (me) questions that are realistic.

6. You will not receive any training or diet programs as part of this coaching program. I can definitely provide advice on what I feel will be best for you (if that’s what you want), but an actual program is not included in this coaching program.

7. You’ll hear from me every afternoon or evening. Every afternoon or evening (Monday through Friday) you’ll hear back from me on your current question of the day. Please make certain that you have your new question emailed by 12 noon EST in order for me to respond. If you miss a day, you can’t make it up…so get them in there on time. The earlier the better!

8. We work in 2 week blocks of time. When you join today, then you’ll have two weeks of coaching available. (Monday through Friday) Your coaching will end exactly two weeks from the day you began.

9. Work at your own pace. Each day I will give you suggestions for changes and improvements. You can work at your own pace to accomplish them. It’s completely up to you how quickly you want to implement the strategies we talk about. Because of that, I cannot guarantee what we will accomplish during the training. NOTE: Whether or not you get things done each day or not you can still ask questions for me to answer – you can always implement them AFTER our coaching time is done.

So, are you ready to begin?

Order the personal coaching below and begin your training this Monday 1st August…

Great! I’m glad you’re serious about your fitness and are serious about living a healthy lifestyle and getting great visible results. I’ll be honest with you; I don’t want to work with anyone who isn’t serious.

You may be thinking, “So, Sue, how much does this coaching program cost?”

Well, let me ask you a question…

“How much is it worth to you?”

How much is it worth to have someone personally coach YOU? Someone to answer your specific questions about your specific situation? How much is it worth to have someone who is widely considered one of the best body transformation specialists around, helping you out one-on-one?

Truth is, it’s priceless. And because this is a trial it is going to be far less than what my time is worth. For this initial coaching program the price is a one off payment of $397.00 (installments not available).

It’s true, this program isn’t for everyone. That’s why I offer a lot of other classes and curriculum here at www.idealbodiesonline.com and www.idealbodyblueprint.com  It’s also why I am only accepting 10 people into the program. It will be an elite group. If it’s right for you, then let’s get started. If it’s not, then I encourage you to check around for other options at the sites.

So, the only thing left to do is for you to get started. Email me at info @ idealbodiesonline.com (remove spaces) and request the payment information. We’ll send it to you, you make your payment and I’ll be in contact and get you headed in the right direction.

You tell me where you want to go.

And I’ll be your tour guide.

I know these 10 spots will get snapped up right away, so I’ve tried to give you as much information as possible in this one email to avoid any need to ask further questions. Please know that if you ask further questions, it is highly probably you will miss out on a spot this time around. (I can put you on a wait list for the next round if you miss out – I just don’t know when that will be yet).

The starting date for this 2 week coaching round is 1 August 2011.

NOTE: Please know that there are absolute NO REFUNDS available for this coaching program. Additionally, I cannot and do not guarantee specific results as this will depend upon the individual’s effort, situation, application and other intangibles that I have no control over.