Ok here are the answers, if you want to check what score you recorded heres the link to the quiz

1) The following milks all have the same calcium content but which of the following has the least amount of sugar per 100 ml

A. Skim Cows Milk
B. Regular Full Fat Cows Milk
C. Soy Milk Regular

C: Soy Milk Regular – has 1.6g, skim has 5g and reg milk has 6.3g

2) What is the fastest way to Tone Up
A. Starving Yourself and Intensive cardio workouts – spin classes, running

B. Balanced diet combined with weights and dynamic strength training with short burst cardio intervals

C. Balanced diet and gym classes

B. Balanced diet combined with weights and dynamic strength training.  Cardio workouts and gym classes are less effective for toning than dynamic strength training.  The most effective way to do cardio is to do it in small bursts, then for no more than 20% of your workout.

3) Which of the following is NOT a CLEAN food
A. Rolled Oats
B. Almond Butter
C. Deli sliced lean ham

C. Deli sliced ham – Deli meats are processed and full of nitrates.  A quick way to tell if a food is clean is to check its ingredients- Rolled Oats and Almond Butter only contain one ingredient.

4) Which of the following is a processed food with little nutritional benefits

A. Diet yoghurt
B. 2 Thin Rice Cakes
C. All of the Above

C. All of the Above

Diet Yoghurt typically contains a mix of:

• Added Sugar
• Added Fructose (Fruit from Sugar)
• Sugar Alcohols are chemically altered sugars that cause belly bloat and upset tummies (a sure sign a food contains sugar alcohols is the claim “Low Carb” on the pack)
• Artificial Sweetener- known for causing cravings.

When it comes to yoghurt a great choice is Natural Yoghurt, without added fruit. Even when you add your own fruit the yoghurt will contain far less sugar than the sugar syrup that is added.

Rice Cakes contain very little nutritional value.

5) When weight training and doing for example 15 reps you know you are using the correct weight when
A. You cannot complete 15 in a row – you need to stop for breaksB. You can get to 15 reps without stopping and can easily do another 5 reps
C. Your first 10-12 reps are ok then the last 3 reps are Tough

C. Your first 10-12 reps are ok then the last 3 reps are Tough

For more on weight training check out my Top 5 Weight Training Rules for Women

 
The Correct Score Is: 14

I put a fun quiz together a couple of weeks ago and it was really popular- see how you go on my second quiz!

Quick QUIZ time

Post your TOTAL points for your answers

you get:

1 point if you answer A
2 points if you answer B
3 points if you answer C

1) The following milks all have the same calcium content but which of the following has the least amount of sugar per 100 ml

A. Skim Cows Milk
B. Regular Full Fat Cows Milk
C. Soy Milk Regular

2) What is the fastest way to Tone Up
A. Starving Yourself and Intensive cardio workouts – spin classes, running

B. Balanced diet combined with weights and dynamic strength training with short burst cardio intervals

C. Balanced diet and gym classes

3) Which of the following is NOT a CLEAN food
A. Rolled Oats
B. Almond Butter
C. Deli sliced lean ham
4) Which of the following is a processed food with little nutritional benefits

A. Diet yoghurt
B. 2 Thin Rice Cakes
C. All of the Above

5) When weight training and doing for example 15 reps you know you are using the correct weight when
A. You cannot complete 15 in a row – you need to stop for breaksB. You can get to 15 reps without stopping and can easily do another 5 reps
C. Your first 10-12 reps are ok then the last 3 reps are Tough

 OK Post your score below and I will reveal the Answers on Monday!

You wont believe how yummy this Super-clean treat is!

Banana Ice Cream

1. Cut Bananas into pieces
2. Freeze Until Solid
3. Wiz in Blender or Food Processor

TIP Make this a High Protein Treat by adding some Superclean Protein or Natural Yogurt

Best of All this Banana Ice Cream is gluten free, dairy free and vegan.

Taste Inspiration Variation Try adding coconut milk, grated coconut or Raw Cacao

If you are looking for a yummy, healthy treat then try a yoghurt pop.

My Awesome coaching client Dawn shared this recipe.

They are so yummy that they feel naughty! Even the kids love them!

Yoghurt POPs

Ingredients

- 230g Natural Yoghurt

TIP Natural on the label means that there are no added chemicals or sweeteners

Pick the plain varieties as they will have heaps less sugar

- 100g fresh mango or Rasberries

- 1 tsp fresh lemon juice

- 2 – 3 tbsp agave

Directions

Place all ingredients into blender and blend until smooth.

Scoop into iceblock moulds and freeze.

Pops will need approx 6 hours to freeze solid.

Makes 6 pops

Per serve – 1 pop (Mango)

Cals: 51

Protein: 3.9g

Fat: 1.2g

Carbs: 7.4

Fibre: 0.3

Enjoy

Tip - if adding berries warm them in a pot so they begin to soften and release their juice.

To give these even more awesome protein boost mix through some of my Superclean Protein.

Need to kick start your new fit and healthy lifestyle and get that Toned Body?

Would you like to melt some cms off your tummy, arms, hips and thighs?

OR

Tone up and Define your whole body for that Tight and Toned Fit look?

Join me in my 14 Day Slim Down

That’s 14 days of pure focus and determination to say goodbye to some unwanted bloat.

You are going to be surprised at how easy this Slim Down challenge will fit into your daily lifestyle and how fast the kilos and cm’s will fly off as you start developing a lean, toned and sexy body.

I have been training transformation clients at my studio for over 10 years and I have witnessed first hand that nothing gives clients more focus then a kick start challenge.

How to enter:

As ALWAYS – It’s 100% FREE

The challenge starts Monday 13th May

You can do all the exercise challenges at home or your local gym.

The nutrition challenges are simple and aimed at helping you develop some new good eating habits.

Some Feedback from my last Challenge – the 30 Day Tone Up

All you need to do is register below

Submit your best email address to register your spot and ensure you get ALL the updates

Once you register you will get instant access to download your challenge booklet

So go for it enter your email below and start working on your NEW Toned Body… Vix

Gluten Free diets are getting more and more popular.  More and more Gluten Free products popping up everywhere so it’s probably never been easier to follow a Gluten Free diet.

But lurking behind every new Gluten Free food is a sad truth.

Merely changing to Gluten Free foods will not aid weightloss.

For many going Gluten Free the wrong way will actually cause an increase in weight on the scales and body fat.

To understand why first lets stat with the Basics:

What is Gluten?

Gluten is a protein found in grass grains.

Different forms of Gluten naturally occur in a number of grass grains including: Wheat, Rye, Barley, Triticale, Kamut, Spelt and Oats.

More and More people are finding out that they are gluten intolerant.

Gluten intolerance is common affecting up to 15% of people. A small fraction of these have Celiac Disease.

In sensitive people Gluten actually damages the intestine – leading to disease.

What are the symptoms of Gluten intolerance?

Some of symptoms of gluten intolerance in women may include bloating, abdominal weight gain, headaches and diarrhoea.

The symptoms are frequently misdiagnosed as other conditions.

What is wrong with Gluten Free Foods when it comes to weight loss?

Gluten Free Fat Bomb #1.   Gluten Free Junk Food

I found this sign in the carpark at my local Fruit Shop

Many Gluten Free foods are simply Junk Food that doesn’t contain Gluten

Gluten Free cakes, muffins, donuts, éclairs and pizzas are just as unhelpful for getting into shape as the equivalent food that does contain Gluten.

The label Gluten Free does nothing to indicate that a food is better for you; just that it doesn’t contain Gluten.

I remember going through the of a new client at my studio and she was absolutely shocked to discover that if she wanted to change her body shape that she needed to stop eating her favourite Gluten Free Brownies.

There is just as much fat sugar and other processed fat storing gunk in Gluten Free treats as any other treat. Foods like this should be consumed a maximum of once per week.

Gluten Free Fat Bomb #2.   Gluten Free Processed Chemical Disaster

Eating Clean is the first step in my Flat Tummy Solution Fatloss Formula.  It is the first step to the formula because eating clean is one of the most important for rapid results.

Sadly most gluten Free Foods are anything but clean.  Here is the label from some wraps that I find in the supermarket when I was shopping for the family last Christmas.

The basic ingredients of bread are flour and water, all the extras in this Gluten Free Bread will do anything but help you to get into shape fast.

Gluten Free foods are most often more heavily processed that their Gluten containing counterparts.

Gluten Free Fat Bomb #3.    The Gluten Free Carb Explosion

Gluten Free foods are also very high in carbs.  So relying on Gluten free foods for your calories will put your carb intake way up above what is recommended for fast weight loss.

How to get Gluten Free Eating right

If you do it right eating Gluten Free can be a fast way to awesome weightloss and toning- heres how.  In fact if you are struggling to get results, or want very fast results I actually recommend you eliminate wheat from your diet.

The Secret to Fast Results Eating Gluten Free

1. Ditch foods labelled Gluten Free- all the clean eating rules apply to Gluten Free foods the same as they do to Regular foods.  Avoid all gluten free foods that contain heaps of ingredients that you have never heard of.

==>  Read My Post How to Eat Clean for more information

2. Ditch Fake Gluten Free Foods

Eat foods that naturally don’t contain gluten- the entire basis of clean eating can be achieved eating lean proteins, fruit and vegetables.

3. Eat unprocessed grains that do not contain Gluten in moderation

Quiona, aramanth, and buckwheat (buckwheat is not actually a type of wheat…) are great healthy grains that don’t contain gluten.  You can add these grains to salads and cook them up as porridge for breakfast

4. Ensure you are eating adequate lean protein

Superclean Protein Smoothie

Eating adequate protein will ensure that you are not stuck in a Gluten Free Carb Bomb.
Chicken Breast
Turkey Breast
White Fish
Tofu
Tempeh
Egg Whites
Cottage Cheese
and my Superclean Protein Smoothies are all great sources of protein

My Superclean Lean Protein: Is 100% sugar free, gluten free and chemical free

Keeps you feeling fuller for longer
Helps combat cravings
Increases your metabolism to burn fat Faster
Ensures that you are getting toned FAST
==> Here are all the Details on my 100% natural SuperClean Protein

Need more help Getting Awesome Results FAST on a Gluten Free Diet?

I have complete Gluten Free Meal Plans in my Flat Tummy Solution Program….

==> Click Here are all the details on my Flat Tummy Solution Program….

1.      Every time you feel like snacking drop to the floor and do 100 pushups, you will soon forget about food – Or get really good at pushups.

2.      Take off all your clothes – stand in front of the mirror and shake – if it jiggles its fat – So do you still want to snack? if you do not like what you see you are less likely to eat junk.

3.      Only drink water – throw all other liquids out

4.      Do a 30 min weight training session – seeing your body all tight is not going to make you want to snack

5.      Eat 500 grams (18oz) of fresh green Vegetables per day.

6.      Do not eat any food in private or when you are alone – you are less likely to overeat if you’re eating in front of others.

7.      Throw away any bread that is in the house – even frozen – do not risk the temptation of snacking on toast and sandwiches.

8.      Remove all alcohol from the house – if its there its too easy – your less likely going to go to a bar for that glass of wine after work

9.      Delete all the home delivery service numbers out of your phone.

10. Throw away all junk food coupons – you know the 2 for the price of 1 pizza deals.

11. Cut the Cheese – ha ha but YES it’s just a colon clogging fat bomb.

12. Clean out your fridge – not just remove the junk food but empty it and give it a good scrub then only put back fresh healthy food.

13. Get on the web and find an online clothing store – buy yourself a nice top or, dress or pair of pants in a size that’s either going to be a bit tight or too small and make a deal with yourself to lose weight by the time it arrives.

14. If you got time to eat between meals you have time to do some housework  – so rearrange your closet or clean the shower, garage, etc

15. Do not eat in your car EVER – make it a no eating and drinking zone

16. Ban yourself from going to any drive thrus – tell yourself fit healthy people do not use drive thrus

17. Do not pick at foods whilst you are preparing meals

18. Brush your teeth and use a strong mouthwash when you feel hungry – you will de-sensitise your taste buds.

19. Do not eat or drink anything with artificial sweetener in it – artificial sweetener makes your crave sugar even more

20. Write yourself a letter about why you want to lose weight – write down all the wonderful things that will happen when you feel super sexy and confident in your fit and healthy body

21. Seek inspiration – read missfitnesslife.com, chat to someone for support in the forum

22.  Drink herbal tea to curb cravings

23. Makes sure you get in enough protein to fill you up.  Have one of my Superclean Protein Smoothies- the sugar in the fruit will satisfy wanting something sweet and the combination of milk and protein will give you a balanced meal that will fill you up.

24. When you feel hungry between meals drink 3 glasses of water, as you may just be dehydrated. – Drink 4 litres (1 gal) per day..

25. Make sure you eat a small meal every 3 hours.

What are some things you do to stop yourself from snacking ? Vix

With ANZAC Day just around the corner I just heard a story about the Australian soldier Curtis McGrath that brought tears to my eyes

On August 23 2012, Australian Sapper Curtis endured a moment he will never forget, but one he is lucky to remember.

While clearing explosive devices in Afghanistan Curtis stepped over an area that had already been cleared and detonated a device.

“I opened my eyes, it was dark, I’m on my back, there’s lots of dust falling and it’s extremely silent. Deadly silent.”

“I sat up, a little bit on my elbows and looked down and my legs were gone.”

His comrades rushed to help, but Sapper McGrath was the specialist medic, and he had to talk them through his own first aid.

“I told them I was going into shock, started breathing extremely fast, and I said ‘I’m going into shock guys, you need to get an IV into me now, hurry up, hurry up, hurry up!”

He says the first few seconds were absolutely crucial.

“Another 30 seconds without those tourniquets on and I was dead.”

Eventually a chopper arrived, and Curtis was stretchered in and stabilized after being saved by mates he’ll never forget.

Curtis lost both his legs but set himself the goal of meeting the rest of his unit when they returned from Afghanistan standing up on new legs.

Curtis worked tirelessly on his rehab, physio and in the gym and was able to participate in the passing out parade of his unit, even with a little support from two of the men from his unit when they returned.

So to with ANZAC Day tomorrow I’ve decided to DO SOMETHING

Here’s the action plan…

From today until midnight on Anzac Day  I’m going to donate 11% of Every sale of my Superclean Protein to the Curtis McGrath foundation.

100% of this money will go towards helping Curtis’s ongoing recovery to have a happy, healthy and productive life.

I’m calling this the “Curtis McGrath” charity drive and the goal is to raise as much as I can for Curtis , so I’m going to need your help.

And for a little added incentive, I’m going to give a Free Copy of my E-Book Drop a Dress Size in 7 Days to everyone who purchases my Superclean Protein until midnight on Anzac Day.

Thanks for your help, it sure feels good to take action to help an ANZAC hero

Heres all the info you need to know about My Superclean Lean Protein:

• Keeps you feeling fuller for longer
• Helps combat cravings
• Increases your metabolism to burn fat Faster
• Ensures that you are getting toned FAST

==> Here are all the Details on SuperClean Protein>>
And heres the cool thing about my Superclean Protein
My Superclean Protein is Free of all the artificial additives, fillers, sugars and other nasty craving causing, fat storing chemicals found in regular Protein Supplements
As a result:

• You wont feel bloated
• There is no funny taste
• There is no aftertaste
• You wont have cravings caused by added sugar or artificial sweeteners

Superclean Protein Is 100% natural and has No sugars, No Artificial sweeteners, No Toxic chemicals or flavours and is the Quickest. Easiest way to get in a balanced meal.

==> Here are all the Details on SuperClean Protein>>

Order before 2pm AEDST on a business day in Sydney, Melbourne, Brisbane, Adelaide and Perth + all other areas on the Express Post Network and receive your order on the next business day! For the rest of Australia orders will arrive in 2-4 Days.

To make the Best Smoothie:

Add
30g of Superclean
4 ice cubes, 1
100 grams of your favourite fruit,
200ml of water
200ml of light milk or soy.
To a blender and BLITZ…

Have a new flavour every day by mixing it up with seasonal fruit- try banana, strawberries, pineapple and mango.

Mix up your fruits for even more flavours, one my favourites is strawberry and pineapple.

For heaps of other Yummy ways to use Superclean
==> Download the Ultimate Protein Cookbook>> 

Here are some of the recipes you will find in the Cookbook

==> Here are all the Details on SuperClean Protein>>

Got a Trouble SPOT?

Every day I am being asked about how to tone specific areas of the body.

Questions like:

“What exercises are the best for toning my abs”

“What workout do I need to do to tone up my arms”

“What workout should I be doing to tone up my legs”

First of all here is the truth about getting toned:

Getting Toned Isn’t Easy.

I think most people totally underestimate the effort that is required when it comes to getting toned.

It is actually easier to lose 10kgs on the scales than it is to get toned.

While most people are completely confused and following the wrong program for losing weight, even less people understand what toning is and how to get toned.

Worse still many people make the same mistake that will prevent them from ever getting toned.

They focus their workouts only on the area of their body that they want to tone.

Take as an example my client Claire.  Claire just wanted to tone her arms and her tummy.  She didn’t want to lose weight but just wanted to look and feel better in her clothes and around the pool when she went on holiday.

Claire made sure she was targeting her arms and tummy in every workout.

She didn’t even want to know about exercises that didn’t work her arms and abs.

Week after week she worked her arms and abs in every possible way.  She felt the burn in her workouts and for days afterwards but…nothing was changing in the mirror.

Claire was never going to get tighter arms and abs by focusing on working out just her arms and abs  why?

Before you can understand why you will NEVER get more toned arms and abs by working just on your arms and abs you need to take a crash course on toning.

What we see as toning up is actually removing some of the layer of fat between our skin and our muscles.

The less fat “padding” in between the muscles and the skin, the more toned we look.

You could have the nicest set of abs ever but if they are covered in a layer of fat you will never ever see them.

Even very skinny people can have this layer of fat over their muscles making them look anything but toned.

So how do you get toned?

To get toned you need to change your body composition.

You need to make the layer of fat between your skin and your muscles thinner.

Think of it like taking off a puffy jacket of fat to reveal your toned body.

While almost everyone is getting it wrong when it comes to getting toned the good new is that there is actually a simple formula that makes getting toned easy

Here is my 9 Step Formula for Getting Toned

1. You Can’t Starve Your Way To Toned. 

Dieting and starving yourself puts you body in a state that holds onto fat, rather than burns fat.  The more you starve yourself the less toned you will become.

2. Eat Clean
Its not just about calories, a lot of your result comes from the quality of what you eat. Eating clean is about eating unprocessed natural foods that leave you full of energy, free of bloating and cravings and burn fat fast.. Check out my blog post on How to Eat Clean for more information

3. Eat Often
Eating more frequently stimulates your metabolism, keeps you feeling full, helps to curb cravings and of course keeps your body burning fat FAST. Aim to eat 5 times a day and for each meal to have some substance ie more than just a snack

4. Ditch Diet Food

It might seem like Diet food might be the answer for getting toned fast but the exact opposite is true. Diet food is packed full of everything you don’t need when it comes to getting toned.  Stuff like craving causing sugar and artificial sweeteners, and belly bloat causing sugar alcohols are just the start of why diet food wont help you to get toned. Skip diet food and eat real, clean food to get toned fast.

5. Make Sure You Eat Enough Protein

Eating enough protein is critical to getting toned fast.  As well as making you feel fuller protein is essential for creating a toned, sexy look..

HINT if your super busy replace one of your meals with a SuperClean protein smoothie).

My Superclean Lean Protein:

Keeps you feeling fuller for longer

Helps combat cravings

Increases your metabolism to burn fat Faster

Ensures that you are getting toned FAST

==> Here are all the Details on SuperClean Protein>>

6. Ditch Long Boring Cardio

Hours and hours on the treadmill, stepper, cross trainer, bike or doing hours of cardio classes actually makes your body softer.

When I say cardio I mean running, stepping, the cross trainer, exercise classes, exercise videos.

Programs that only contain cardio may eventually make your overall shape smaller but they won’t get you toned anytime soon.

7.Workout With Weights

Nothing is going to tone your body faster than doing weights, especially combined with dynamic strength.

8.Do Cardio the Right Way

Do your cardio in short bursts, where you alternate between high intensity and active recovery. For example 40 seconds of high intensity, followed by 20 seconds of active recovery. (Doing cardio like this has been proven to burn 9 times more body fat)

9. You Only Need to Train 3-5 Times Per Week

By working out “smart” you can get better results than “gym junkies. For awesome results allow time for just 3 workouts per week. (That’s less than 2% of your time).

The great thing about this formula is that it will get you toned all over your body.  While your genetics will determine where your body tends to get flabby my 9 Step Formula for getting toned will get you toned all over.

Your problem area might be your arms, your abs, your thighs, your butt or your legs.  The formula works in every spot.

Ok now you have had a crash course in toning here is why Claire wasn’t getting anywhere by just working out her arms and abs.

Why?

1. Claire’s workouts were inefficient

Working out her arms and tummy alone was one of the least efficient ways to work out.   Compared to all the muscles in Claire’s body the muscles in her arms and abs are tiny.

Repeatedly working very small muscles has very little positive effect when it comes to removing the fat that was preventing Claire from looking toned.

To remove the fat that was making Claire’s problem areas appear soft or doughy she needed to workout the whole body

2. Claire’s Nutrition Just Wasn’t Right

Like most people Claire thought, “I only want to get a bit more toned, my food is pretty good”.  Unfortunately this approach can leave you stalled every time.

I made a few changes to Claire’s workouts and eating and she finally started getting toned fast!

So definitely keep working out your arms and abs but remember to focus on working out the rest of your body the right way for rapid toning.

My Free 14 Day Tone Up Program Starts next Monday.  ==>  Click Here to register to make sure you get all the updates, as well as the daily challenges and workouts.

Thanks for everyone who posted their score for the Fitness Quiz!

The correct SCORE was – 11

Here are all the answers

1) a calorie deficit is required for
A. Reducing your bodyfat%
B. Reducing your scale weight
C. All of the above

A calorie deficit is when you eat slightly less calories then you need per day to maintain your current weight . You also require a slight calorie deficit if you wish to change your body composition to tone up – this means you may not need to lose weight much weight on the scale but have a higher bodyfat% to lean muscle tone ratio

2) A balanced diet consists of
A. 30% carbs, 40% protein and 30% fat
B. 50% carbs, 30% protein and 20% fat
C. 40% carbs, 50% protein and 10% fat

A balanced diet requires 50% of your calories to come from healthy carbs like grains, fruit and vegetables so you have more energy to get through your day and workout – 30% protein is neither considered a high or low protein diet and the ideal amount required to maintain lean muscle tone and burn fat 24/7 – 20% fat is an ideal ensure you are getting in your essential healthy fats and will prevent fat storage on your tummy.

3) Which of the following is NOT a CLEAN food
A. Organic sea salt
B. Raw honey
C. cous cous

Most people think cous cous is a grain but in fact it’s made from durum wheat like pasta and goes thru processing – The cous cous that is sold in most supermarkets has been pre-steamed and dried,

Cous Cous

4) Which of the following contains the LEAST calories and Carbs
A. 100grm (raw weight) of potato
B. 100grm cooked (with water only) brown rice
C. 100grms cooked (with water only) quinoa

Potato: 67 calories and 12.9g carbs
Brown rice: 153 calories and 31.8g carbs
Quinoa: 120 calories and 21.3g carbs

Quinoa

5) When weight training you should breath in
A. on the hard part of the exercise the EXERTION phase (lifting, pulling or pushing phase)
B. on the easy part of the exercise
C. it does not matter – just breath

The body finds it more efficient breathe in oxygen on the easy part of the exercise and exhale carbon on the hard part – I remember this as the grunt phase – when your struggling going arrggghh that’s the exhale phase – when you breath correctly you can maintain strength and stamina for longer and relieve stress on your cardiovascular system