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  • Your 12 Week Bikini Body Post #1! | 4 U Body Fitness - Create The You That You Want
    you want to get started is September If you re looking to lose more than 6 8kgs about 1 dress size you will need to start sooner Whenever working out what your goals are write it out on a piece of paper or on a whiteboard so you can then work back from there Your goal might start off as I want to lose weight and tone up you can just imagine how many times we have heard this one Fantastic I say now lets get specific Goal setting rule number 1 Be specific This means I want to lose 10kgs and be a size 8 OR I want to look like I did in this photo three years ago OR I want to have 6 pack abs clear defined lines in my arms and No more tuck shop lady wavers Making sure that you have some form of weight or size attached to it makes our goal measurable and we come to rule number 2 Make your goal Measurable By having a goal that we can measure we can more easily track our progress it gives us a higher level of accountability and you know exactly when you have achieved your goal Speaking of accountability have all your goals time bound Goal setting rule number 3 All goals should be time bound This means my goal changes to lose 10kgs and drop a size in 12 weeks We can then set targets to hit along the way be 5kgs down by week 4 7 5kgs by week 8 and then 10kgs by week 12 We then need our goals to be realistic and achievable and that brings us to our final rule of goal setting Have realistic and achievable goals If your goal is to lose 25 kgs and you only weigh 65kgs your goal is probably neither unless your about 4foot tall If you re looking to lose 10kgs which is achievable but want to do it in the next 2 weeks not realistic the goal you have chosen will be unattainable and end in failure A great way to work out how long it is going to take you to lose weight in particular is to go with a basic guide of 5kg to 1kg a week this can be achieved with well balanced nutrition and targeting 30 45 minutes of exercise per day This is a general guide and each case is slightly different if you add in cheat meals and skip work outs it will take longer Goal setting for your bikini body this year Be Specific Be Measurable Have Realistic and Achievable Goals Be Time Bound Go and write your goals down in this format right now do not procrastinate action delivers success which we will go into for you over the next few weeks Next week we will be releasing our next blog in the series motivational tools staying focused and motivated all the way through to the end You probably already have

    Original URL path: http://4ubodyfitness.com.au/your-12-week-bikini-body-post-1/ (2014-01-05)
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  • Personal Training, Cranbourne Personal Training, Narre warren Personal Training, Berwick Personal Training, Lyndhurst Personal Training, Lynbrook Personal Training, Selandra Rise Personal Training, Clyde Personal Training, Botanic Ridge Personal Training, Settlers Run Personal Training, Personal Trainer, Cranbourne Personal Trainer, Narre warren Personal Trainer, Berwick Personal Trainer, Lyndhurst Personal Trainer, Lynbrook Personal Trainer, Selandra Rise Personal Trainer, Clyde Personal Trainer, Botanic Ridge Personal Trainer Settlers Run Personal Trainer, Mobile Personal Training, Mobile Cranbourne Personal Training, Mobile Narre warren Personal Training, Mobile Berwick Personal Training, Mobile Lyndhurst Personal Training, Mobile Lynbrook Personal Training, Mobile Selandra Rise Personal Training, Mobile Clyde Personal Training, Mobile Botanic Ridge Personal Training, Mobile Settlers Run Personal Training, Mobile Personal Trainer, Mobile Cranbourne Personal Trainer, Mobile Narre warren Personal Trainer, Mobile Berwick Personal Trainer, Mobile Lyndhurst Personal Trainer, Mobile Lynbrook Personal Trainer, Mobile Selandra Rise Personal Trainer, Mobile Clyde Personal Trainer, Mobile Botanic Ridge Personal Trainer, Mobile Settlers Run Personal Trainer. Cranbourne Boot camp, Boot camp Cranbourne, group fitness cranbourne, Cranbourne Group fitness, Personal training carrum downs, mobile personal training carrum downs, group fitness carrum downs, boot camp carrum downs, Mobile personal training Carrum downs, mobile personal trainer carrum downs Home Personal training, in home personal training, Work Outs, fat burning, fat loss | 4 U Body Fitness - Create The You That You Want
    your body won t be burning as many carbohydrates throughout the day so steer clear The best option is to make a balanced lunch with a good protein fix such as a grilled chicken breast a veggie burger egg lentils or legumes tuna etc and lots of fresh veggies and a small amount of carbohydrates For example a tuna and salad sandwich or wrap if trying to lose weight a hardboiled egg and sliced vegetables on crackers a grilled chicken salad or a lentil dhal soup Remember also that bottled juices and soft drinks are also full of processed and refined sugar so opt for water or herbal tea instead Even after doing all this you may still get a bit peckish in the afternoon and feel you need something There is nothing wrong with this and allow yourself to eat if you need just the right things If you starve yourself you ll be famished by dinner time and eat a serving far bigger than you should be for the evening Top 10 Suggestions for afternoon snacks Tea Green tea green tea extract is another one that has been shown to help regulate blood sugar suppress your cravings and leave you with a nice full feeling Peppermint Tea reduces bloating improves indigestion and will leave you with a refreshing taste to help keep you focused in the afternoon Skim hot chocolate Instead of the biscuits get your sweet fix from this combination of protein and low GI carbohydrates which will help make it through the arvo Try Vitarium Sugar Free Drinking Chocolate with a guilt free 8 6 calories per serve added to your milk Protein Bar shake A convenient and tasty option for an afternoon snack these are specifically designed to provide you with extra protein Make sure you choose the high protein lower sugar low fat options Chopped veggies such as carrot and celery with a homemade hummus or tzatiki dip The veggies and release their energy slowly which will keep you fuller for longer the dip contains protein that fills you up until dinner Wholegrain toast with ricotta and sliced strawberries Low GI wholegrain bread will provide long lasting energy as will the ricotta with the strawberries giving a sweet fresh touch of natural sugar Berry and dark chocolate trail mix For those who like to pick and have a sweet tooth Make your own trail mix with ingredients such as almonds sunflower seeds goji berries and a couple of dark chocolate squares packed with antioxidants and fibre and protein Berries with natural yoghurt For both a protein boost with the yoghurt and a vitamin C fibre and antioxidant hit from the berries this is a winning combination for an afternoon snack Tuna on wholegrain crackers A convenient option that you can mix up with the flavour varieties of canned tuna out there Will provide you with protein noticing a trend and omega 3 fatty acids Plain rice cakes with low fat cottage cream cheese and

    Original URL path: http://4ubodyfitness.com.au/how-to-get-you-through-your-afternoon-slump/ (2014-01-05)
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  • Hydrate to lose weight! | 4 U Body Fitness - Create The You That You Want
    if you weigh in at 60kgs total water intake equals 1 3 of 60 20 10 2 therefore you should be consuming 2 litres of water per day Furthermore you need an extra 1litre per hour of intense exercise Water makes up over 2 3rds of your body and is used in almost every single function including the lubrication of joints used in transferring energy in cells and in brain function Need more reasons to start drinking water If you are dehydrated your body is going to retain excess water causing bloating Drink more water and you will look thinner Water is also proven to make you look younger But wait there is more According to ReviveYour Life a study conducted at the University of Washington found that drinking one glass of water eliminated midnight hunger pains in 98 of subjects Water also gives you more energy due to the efficiency your body can run at whilst hydrated again helping you get through the temptation of afternoon snacks So the big question now is have you had your glass of water today Stay Awesome Guys Tim Morgan Specialist in Mobile Personal Training info 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Personal Trainer Cranbourne Personal training Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer Lyndhurst Personal training Mobile Berwick Personal Trainer Mobile Berwick Personal Training Mobile Botanic Ridge Personal Trainer Mobile Botanic Ridge Personal Training Mobile Clyde Personal Trainer Mobile Clyde Personal Training Mobile Cranbourne Personal Trainer Mobile Cranbourne Personal Training Mobile Lynbrook Personal Trainer Mobile Lynbrook Personal Training Mobile Lyndhurst Personal Trainer Mobile Lyndhurst Personal Training Mobile Narre warren Personal Trainer Mobile Narre

    Original URL path: http://4ubodyfitness.com.au/hydrate-to-lose-weight/ (2014-01-05)
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  • Bikini Body post # 4 | 4 U Body Fitness - Create The You That You Want
    your current maximums There are two terms I need you to get familiar with Max Reps This is as many repetitions of an exercise you can do with proper technique Sub Max Reps This is having one or two repetitions left in the tank when you stop Now for the fun part We are only going to do 5 exercises in this work out and you should aim to finish it within 45 minutes 60 90 SECONDS of rest should be used in between sets If you are feeling good do 60 seconds if you are really struggling do 90 seconds If you are getting over 15 repetitions on your max sets make the exercise more challenging either by adding weight or trying a slightly more challenging variation Push ups 3 sets of sub max sets 2 sets of max sets Inverted row 3 sets of sub max sets 2 sets of max Jump Squats 5 sets of 12 Walking lunges 12 in between your sets of squats Plank 2 minutes Work Out 2 Increasing the intensity Tabata Time If you haven t jumped on the Tabata band wagon yet GET ON IT This high intensity interval training principle is helping hundreds of our clients accelerate their results How it works 20 seconds of work with 10 seconds of rest for a total time of 4 minutes And when I say work I mean flat out 200 no giving up and no slowing down For this work out we are going to do only three exercises each are full body exercises to get more bang for you buck Exercise number 1 Beloved Burpees same as normal burpees but you smile the whole way through Exercise number 2 Mountain Climbers Exercise number 3 Bear Crawls use a 10 meter stretch of

    Original URL path: http://4ubodyfitness.com.au/bikini-body-post-4/ (2014-01-05)
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  • kim_kardashian_hot_bikini_body_gallery_2010_131210_300x400
    Us Contact Us How To Guide 4 U Body Fitness Charity Day Home How To Guide Bikini Body post 4 kim kardashian hot bikini body gallery 2010 131210 300x400 kim kardashian hot bikini body gallery 2010 131210 300x400 kim kardashian hot bikini body gallery 2010 131210 300x400 Sep 27 2013 About the Author tim Leave a Reply or cancel reply Name Email Website About This is the deafult sidebar add

    Original URL path: http://4ubodyfitness.com.au/bikini-body-post-4/kim_kardashian_hot_bikini_body_gallery_2010_131210_300x400/ (2014-01-05)
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  • Bikini body work out | 4 U Body Fitness - Create The You That You Want
    always WARM UP and COOL DOWN These maybe the boring bits however they are an integral part of the work out itself and when allocating time for your workouts your should be making sure you have at least 5 mins for your warm up at the start and 5 minutes for your cool down at the end For a comprehensive warm up sequence that you can use for any work out is here Warming Up For Maximum Results Today our focus is on a beginner routine for achieving a bikini body body As we are mobile Personal Training Specialists this will be a Mobile PT routine that you can do with items from your own home This is a Fantastic Beginner Circuit that should be done twice per week 45 seconds work 15 seconds rest 2 sets per exercise Push ups Squats Lunges Dips Inverted Rows if you have something you can hang off Primary schools and local parks normally have low lying bars that you can use Plank Seated V High Knees on the spot Punching Reverse Crunches Get as many reps as possible with good technique to get the best results Once you can get through this routine comfortably then you can move onto the next workout Stay Posted over the next couple of weeks as we post our how to for exercises up Stay Awesome Tim Morgan 4 U Body Fitness Mobile Personal Training Specialists info 4ubodyfitness com au www facebook com 4ubodyfitness About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training fat burning Fat loss group fitness carrum downs group

    Original URL path: http://4ubodyfitness.com.au/your-12-week-bikini-body-post-3/ (2014-01-05)
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  • Types Of Training | 4 U Body Fitness - Create The You That You Want - Part 3
    is also one of the training methods I have used to compete in events like Tough Mudder The Tough Bloke Challenge and even as an essential part of my Pre season Basketball training for BIG V A Small Shout Out to My Boys Over at The Casey Cavaliers Read More AMRAP Work out Number 8 Mar 7 2013 How To Guide Types of training Work Outs Hi Guys AMRAP 8 almost into double figures and today includes some of my personal favourites and i know you guys will enjoy this too today each exercise is going to be for 60seconds with 45 seconds rest in between we want to go through this circuit twice getting as many reps as possible AMRAP Read More AMRAP Work Out Number 5 Feb 13 2013 How To Guide Types of training Uncategorized Work Outs If Your Going to be a Bear You Might asWell be a Grizzly Here we go week 5 of our AMRAPS hopefully your starting to build the mental toughness required to push past 100 of your maximum effort Done forget to also go back and do the other AMRAP work outs so that you can keep smashing out new PB s to keep you motivated and on track Read More AMRAP Work Out Number 3 Feb 1 2013 How To Guide Types of training Uncategorized Work Outs AMRAP Work Out Number 3 Mobile Personal Training in only 10 minutes today How many times can you do this in Just 10 minutes Read More Shut Up and HIIT It Sep 24 2012 How To Guide Types of training Work Outs High Intensity Interval Training Warning do not read this unless your interested in kick some major ass in the way of losing a ridiculous amount of BODY FAT Read More Tell

    Original URL path: http://4ubodyfitness.com.au/category/types-of-training/page/3/ (2014-01-05)
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  • Words of Wisdom | 4 U Body Fitness - Create The You That You Want
    What You See Depends on Where You Look You Are Who You Choose To Be Are The Action You Are Taking Today Changing Your Life Tomorrow You Only Fail When You Give Up Focus Brings Clarity Smile Success Is Standing Up Once More Than You Fall Down I hope these can be used in your life to help you stay focused and become successful Stay Awesome Tim Morgan Mobile Personal Training Specialist www 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training fat burning Fat loss group fitness carrum downs group fitness cranbourne Hampton Park Personal training in home personal training Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer Lyndhurst Personal training Mobile Berwick Personal Trainer Mobile Berwick Personal Training Mobile Botanic Ridge Personal Trainer Mobile Botanic Ridge Personal Training Mobile Clyde Personal Trainer Mobile Clyde Personal Training Mobile Cranbourne Personal Trainer Mobile Cranbourne Personal Training Mobile Lynbrook Personal Trainer Mobile Lynbrook Personal Training Mobile Lyndhurst Personal Trainer Mobile Lyndhurst

    Original URL path: http://4ubodyfitness.com.au/words-of-wisdom/ (2014-01-05)
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