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How to look good in a bikini fast

The good old ‘quick summers almost here problem’ right?

I don’t think the real question is how to look good in a bikini fast.

I think it’s actually – how do I like myself in a bikini fast?

You’re constantly trying to change your body. It’s never good enough right?

You’re striving for this false perfection, lean bikini girls are flaunted in front of your eyes constantly in magazines and on TV. That’s how you ‘should’ look right? That’s what attractive is. You’ll get attention from the guys and the girls will want to look like you, THAT’S what you will aim for this summer.

You know what you have to do. Eat less, cut out carbs and fat, feel that hunger as that means you’re stomach is shrinking, spend a couple of hours at the gym everyday, use your will power to say NO to the creamy doughnuts at work even though you could quite easily demolish the box.

The self talk is nasty and harsh. You hate the way you look. You wish you were born with the discipline of your best friend, she ‘has it’ and she flaunts it. You never feel good enough but this summer you WILL, you will not eat like a pig and sit on your ass picking out all the things that are wrong with you. You will instead…..PUNISH yourself with a diet you know will change you…..

You will punish with food and shakes that don’t at all satisfy you, you will punish yourself by starving, you will punish yourself with long boring workouts at the gym, you will cover up your body in shame with those baggy clothes, you will punish yourself by feeling miserable and telling yourself how useless you are everyday and how you could have done better. This punishment will continue until that bikini is on and you ARE what ‘society’ accepts as beautiful.

I know you………………….. and I want you to know something……This punishment that you think is just temporary isn’t…..This punishment is life long and it only gets worse. This punishment eventually stops you from living your life. It’s not about the bikini any more….Now you can’t even go near the beach, you say no to social occasions you live at home and work with no in betweens. Your life becomes controlled by the demon inside that has wrapped jail bars around your body.

This ‘image’ that you want to change yourself to ruins your life.

YOU need to know that this is not your fault, this is not how YOU should be living and there IS a way out.

You need to know that you are unique and beautiful just the way you are. When you are your true self and you are confident being YOU, you radiate the MOST beauty. When you are trying to be someone you’re not you don’t radiate anything. In fact, you radiate sadness and no one wants to be around sadness, no ones attracted to sadness. No one respects someone trying to be someone else.

How is punishing yourself going to result in a great body and most of all how does that make you happy?

Your body is your body. It is beautiful and unique and it is your only home. It has done incredible things for you, it continues to live when you beat and abuse it with diets and crap foods, it continues to support you when you tell it how much you hate it. It suffers through this abuse and gets sicker and sicker but still continues to be there for you as much as it can.

How is this life? How is this living?

I want you to know that you CAN love your body as it is right now. You CAN break down the jail bars you have created around you and you CAN celebrate and be truly, deeply happy being YOU.

You simply need to crush the false, air brushed, society bullshit that is planted in front of you and understand that it’s NOT that ‘look’ that will make you attractive and accepted, it’s you being the REAL you. Standing up for what you believe in, doing what makes YOU happy, treating yourself with love and respect, flaunting your beauty NOW not when you think it’s socially acceptable.

You are beautiful NOW and if you continue thinking you’re not, you will continue the slow death that you have created for yourself.

I can help you.

Contact me personally at – leonee@revitupfitness.co.nz

Lose weight fast and keep it off

ALL revealed here!

Here’s what NOT to do to lose weight fast and keep it off;

– Diet. Restricting yourself will do nothing but make you a mad human being who needs to eat anything and everything in site. Will power may last a couple of years if you’re very lucky but it won’t last forever.

– Think weight loss should be a restrictive, forced process. HELL NO. It should feel natural, empowering and exciting!

– Eat low fat, no carb, just lean protein. NO, your body needs ALL nutrients, vitamins and minerals. If it doesn’t get them it will quickly start to perform poorly and you’re creating long term damage that you will pay for literally.

– Use exercise as punishment for that binge or for eating to much that day. Think – how will punishing your body from the wrong place encourage it to change?

– Don’t go hungry! Eat regularly, vegetables at every meal, eat food you love (alter naughty recipes if it’s bad). Enjoy your food! Life’s to short not to!

– Don’t stress if you mess up! You’re a human right? You WILL mess up then! Brush it off and keep going!

– Work out WHY you punish yourself with food and sabotage. TRULY. Do you rely on food emotionally?

Here’s what you HAVE to do to lose weight fast and keep it off;

– LEARN about food and cooking. I don’t mean become a nutritionist, I mean go to a professional and get educated on what you need and what you don’t. Take control over what you put in your body.

– Make exercise your ‘YOU’ time. It’s the time you go away and work on making you fitter, stronger and mentally clear. Use exercise as your happy drug, make it fun and rewarding!

– Love and self respect MUST come before weight loss. Hating your body will do nothing but attract more punishment and more sabotage. Your body has done so much for you and is keeping you alive right now so RESPECT It!

– Be consistent! Food and exercise MUST be part of your daily routine. Book it in. Make it happen. One good week won’t outweigh 3 bad ones.

– Become an organisation freak! YES, you need this. In this busy world we live in we are all frantic and we all full at the feet of convenience. Prepare your food. Do large cook ups, book in your training times, book in meetings and time blocks to get stuff done at work. You can’t miss this step! It feels very rewarding taking charge of all areas of your life.

– Lastly. Ditch the ‘mummy’ guilt. Or ‘women’ guilt. Get past the fear and realise that this is YOUR LIFE. You attract all your receive. You are powerful and you DESERVE to be the best version of you for loved ones and yourself!

No diets, no ‘health’ shakes MLM, no pills. They WILL screw you eventually. Be the lab rat if you wish.

Take control of YOU!

Leonee xx

Contact us at leonee@revitupfitness.co.nz for a FREE no obligation consultation.

Mind 100%, Nutrition 70%, Exercise 30%

You forced and beat your body into becoming unhealthy and incapable of doing movements that it should be able to do. A few years ago you trained it to be what it is now. It listened and it adapted.

You forced it to adapt to living off caffeine, sugar, white carb and stress. It struggled, it gave you signs that it was being forced- headaches, illnesses, crook tummies, exhaustion, moodiness, weight gain, bad skin. You didn’t listen. You kept forcing and pushing it into an unhealthy, overweight state. Now, this is your norm. Your wonderful body adapted.
It adjusted for you because that’s what you asked it to do.

DONT expect your mind and body to take to clean healthy food and exercise if you have forced it to live as above. Just like when you first forced your body into unhealthy ways you will again need to force your body to change and crave a the goodness of healthy food and exercise.

You WILL need to continue feeding your body beautiful healthy food even when every cell within you is craving its ‘drug’ (bad food) you WILL need you push through exercise every day to reach that uncomfortable point where you know it would be easier to give up. You forced your body into an unhealthy life style, you have to force your body out of one and it takes a hell of a lot more than just motivation. The main thing you need is enough love and respect for YOURSELF to do whatever it takes to change. Support, accountability, love, praise. Whatever you need to not back down and to not fall victim to yourself.

So, when you’re almost in tears because it’s so damn hard and the results aren’t showing and your muscles hurt and you feel like just giving in..

Remember…..

You forced yourself into what you have now. It is up to you to force your way out.

Your body WILL adapt.

And trust me, all your body wants from you is love and respect so it will adapt as fast as it can. Give it a chance to catch up with what you want. Make sure it trusts you and knows this is it! Change WILL happen.

Keep going and set yourself up to not back down.

You’ve got this.

Mind 100%, Nutrition 70%, Exercise 30%

Contact us for a free no obligation chat! leonee@revitupfitness.co.nz

Best exercise for fat loss

Here’s a list starting with the most important…

1) Do what you love the MOST! Dancing, swimming, sports, walking. Do this as much as you can. Why? Because you’re far more likely to stick to what you love than to stick to what you think you ‘have’ to do and end up disliking.

This alone is not always enough however, so…..

2) Make sure you high intensity IT UP for accelerated results. 20 minute sprints are going to burn fat A LOT more effectively that an hour long walk. Push your self outside of you comfort zone every time you train. Train like an athlete.

3) Resistance training is essential. Squats, pushups, deadlifts, prone holds. Start with these with no to minimal weight and build up to more weight. The more muscle your body holds the more effective it is at burning fat and keeping fat off. Seriously ladies, lifting weights is essential not just for fat loss, for life! Get over what you think you know about this.

4) Something for your mind to release the stress that will make it impossible to lose fat if you don’t have a stress reliever in place. Walking, running, yoga, pilates, or even just reading a book.

Push hard with your training 5 days a week and allow 1 or 2 days of RnR.

Go to it!

If you want a free 20 minute phone consultation to help you work out a plan to implement the above contact us! We will book you in for later next week and get you rolling!

Leonee x

Eating every 2-3 hours is essential for health and fat loss.

There a many conflicting studies around this topic. Some pushing for eating 2-3 times a day and some backing our theory 5-6 times a day. Then there’s the other stuff – fasting, detoxing etc. We will save that for another post however.

Young children are a great example of eating every 2-3 hours. They will eat what they need for fuel, stop there and need topping up 2-3 hours later as their bodies turn that fuel over.

Here’s why eating every 2-3 hours is important…….

1) Eating every 2-3 hours (even if it’s half a protein shake or half a banana) means your body is constantly getting the fuel it needs to function which means it has no reason to keep fat stored. A speedy metabolism is what will eventuate.

2) Your blood sugar levels will remain constant throughout the day. There will be no big drops from lack of feeding. When your blood sugar levels drop your brain will CRAVE sugar or simple carb (bakery food) to get the fast release explosion of energy. Even if hours later you have a big healthy meal that is filled with low GI, slow releasing energy foods your brain will still crave that explosion of energy which is why people get the after dinner sweet cravings.

3) Your energy will remain constant through the day to keep up with your busy schedule. If you have a lot to fit into your days eating regularly is ESSENTIAL. Pack your lunches and snacks the night before and fuel your body for it’s expected tasks, otherwise expect to feel tired all the time and have big slumps in your day that will bring on the sugar cravings and laziness.

4) You will find your meals won’t be so massive which could eventually shrink your stomach internally which will shrink your tummy externally over a short time also!

It may feel like you’re eating a hell of a lot of food and you’re constantly full. Give it 2 weeks and you’ll notice a huge change in your digestion, energy and metabolism.

Go to it!

If you need a free 20 minute phone consultation to help implement this contact us NOW, Contact us through our contacts page and request the free consult!

Leonee x

Nutrition ESSENTIALS for fat loss.

1) Eat a range of protein, carbohydrates, fats and A LOT of veggies! Every meal should have a good mix of all of these. For example;
Breakfast: 1 dark grainy piece of toast with fried spinach and an egg.
Morning tea: Cucumber slices, edam cheese slices (NOT that fake sliced cheese) and wholegrain crackers.
Lunch: Roasted kumara with green beans and steak
Afternoon tea: A protein shake and a piece of fruit
Dinner: Brown rice, fried chicken and steamed cauliflower and broccoli.

2) Eat every 2-3 hours.

3) Ensure you digestive system is working beautifully! (if not, you will not lose fat as you should!)

4) LEARN and get EDUCATED about holistic nutrition. No low fat, no artificial crap, no quick fix shakes. Real food that tastes good, is filling and will energise you and make you feel amazing. Instead of wasting your life on facebook do a bit research for your health.

5) Water! Drink it. Quit that fizzy shit. It’s sugar in a bottle which means massive fat gain and toxins just for what you think tastes good. It’s purely a disease cocktail. Try soda water with lemon to slowly wean yourself off it. NO diet versions are not better. If you love it that much save it for occasions and water, tea and coffee for the other times.

6) Be realistic and still live life. Try for 80% of the time you’re nurturing your body and 20% of the time you’re enjoying healthy meals out and spontaneous fun!

DO you need a free 20 minute consultation to help you implement this? Contact us via the contact page NOW while spaces remain!

Leonee x

Why gaining an ideal bikini body will make you unhappy!

Revitup Fitness is a private personal training studio in Bishopdale, Christchurch. Here we cover private PT, nutrition, life coaching and so much more! We are known for being an all round ‘health’ business suited for individuals who don’t like the gym scene.  Situated in a central very popular area in Christchurch we cater to many.

Our post today is about gaining that ideal bikini body and WHY getting it won’t make you any happier. I’m going to generalize here as maybe for some people gaining a perfect body has changed their lives dramatically and they have finally become happy…..I doubt it though and here’s why.

The ideal body in your head is OFTEN not what will happen to your body when it’s in a perfect healthy state. We all have flaws and we all have loads of beauties! The image in your head that will apparently gain you so much happiness has been created over time by the media and those around you that have been custom made by the media. So that means, those ladies and men that model for a living and spend hours in the gym everyday, live on stupidly low calories, get professional make-up and tans done on a weekly basis and maybe get photo-shopped to remove those so called flaws that we ALL have is generally NOT how us ‘non models’ or general Joes live. For your typical New Zealand woman – we work hard, we play hard and nails, tans and all that other stuff is often something we do on a special occasion.

Here’s the other thing, MOST people love food! It is a luxury and one that should be enjoyed, the days are gone where we would have to hunt or grow our food now we can indulge in a My Kitchen Rules ‘like’ divine platters and enjoy all the beautiful sensations and the wonderful bonding times that happen over enjoying food.

People are so torn and it can be exhausting! They love food, they love to enjoy relaxing times, yet they want that bikini body so bad because they feel that will solve so many things in their lives. They would feel more worthy, more loved, more excepted, more popular…..

We at Revitup Fitness Christchurch have the answer for you. And it doesn’t involve stupid diets, depriving yourself, saying no to things you want to do and locking yourself away from anything that could be ‘bad’ for you. It all starts and ends with self respect. Loving yourself enough to exercise and nurture your body on a regular basis. Ditching the feelings of guilt and sabotage with accepting and appreciating who you are. Aiming for an unrealistic body shape is never going to bring happiness. Aiming for YOUR personal, HEALTHY ideal body shape absolutely is going to serve you.

SO, here’s how you STOP this never ending bikini body battle.

1) You aim for HEALTHY. You don’t base your results off those damn scales! You base your results on how you feel, how much energy you have, how much happier you are, how much more concentration you have. This means doing exercise you love, eating healthy food you love that fills you with goodness! (with the odd healthy or naughty treat if you want).

2) Eliminate all the ‘so called’ perfect body images that have been planted in your head. Kim K, Jessica Alba – they are not YOU, they don’t have the beautiful things that you hold that are unique to YOU. Let me use myself for an example. I used to hate that my legs are big and my upper body has always been little. I wished for skinny legs and bigger boobs! I would try to train (run loads) to make my legs skinnier. It never happened as genetically my legs will always be bigger. Now, at 28 years old, 2 kids later, I love my bigger legs. I love that I don’t have big boobs. I have changed the things I used to dislike about myself and made them into positives SIMPLY by not looking at someone else’s body and comparing myself. And it’s not that I’m overly confident it’s simply that I’ve woken up and realised that I will never look like anyone else because I am ME, AND, that if I continue trying to change who I really am then I will become a very unhappy bitter person. Embrace yourself! You hold so much goodness that is unique to you.

3) Surround yourself in happy, empowering people who build you up and only want the best for you. Slowly move away from the people who you feel drag you down. This goes with the old saying that couldn’t be further from the truth ‘treat others how you want to be treated’. TRULY do this! And watch the amazing people that will walk into your life.

4) Education is my last point here. Educate yourself on food. Understand that cutting food groups out of your diet will only cause problems. Learn to love veggies, learn to train hard and focus on whatever it is that you want to train in. Respect yourself and get that bikini on as you truly are beautiful as you are.

 

Leonee x

 

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Supermarket Tour Summary with Revitup Fitness Christchurch!

Last Friday we took our clients on a supermarket tour to educate them on good and bad decisions when doing their weekly shopping. It’s so hard on people as there is endless information out there about what healthy is and what it isn’t. It’s confusing to say the least! The supermarket is filled with foods that claim they are healthy. Low fat yogurt, low carb bread, natural fruit juices, low calorie soda drinks, all claiming they are healthy and they are contributing to fighting obesity and disease. I believe it is up to us as health professionals to get the message clear and eliminate any of the media hype claiming some food is more than what it is.

First of all, don’t make it so complicated!

– Quality over quantity

Actually natural over fake (even if the fake claims it’s natural, use common sense here)

– Stick to the outside isles where all the good stuff is

– Learn to cook and make yummy treats with real food ingredients

– Get educated and trust me when I say the media and these big companies DO NOT have your best interests at heart. They have money at heart and you are being fooled.

Here’s some valuable information to remember on your next shopping trip.

1) Reading the labels.

Practice reading the back of packets and tins. The first 3-4 ingredients are basically what the food item is made up of. So, if the first 4 ingredients are sugar, food coloring, sweeteners 951, 950 (aspartame) and caffeine you don’t need to be a nutritionist to know that what you are about to buy and put into your precious body is pure cancer and disease. It’s made up of chemicals that will attack your body and send your body into panic mode. Repeat this daily and what do you think will happen to your body and health? If the food product only has 2-3 ingredients and they are all things you know (not big unusual words you are unsure of) then you’ve got a winner!

2) Keep it very simple.

Buying veggies and fruit is a safe option right? There’s not much more to them but what they are. No false advertising. Buying quality meat that you know has been treated right is simple. Buying bread with no more than 5 ingredients, rolled oats, organic full fat yogurt with 2-3 ingredients. Ask yourself – what is cheese? It’s basically fat right? So what on earth would cheese become with the fat removed? The same with yogurt. Yogurt IS fat so once the fat is removed what on earth is it? Bread without carb…..I’m sorry but bread is wheat, wheat is a 100% a carb. What are they doing to the bread to take away what it actually is? A hell of a lot of processing that’s what!

3)  Let go of everything you thought you previously knew about food and use common sense.

That’s a bold statement I know BUT it makes my job of educating you a hell of a lot easier. Fat is GOOD! We need fat it is ESSENTIAL in our diets. The only type of fat we absolutely don’t need to trans fat. Trans fat shouldn’t even have the name fat in it. It should be called trans chemical as that is exactly what it is. Trans fat is a fat made by humans in a lab and they use it in margarine (yes that so called healthy olive oil spread is pure trans fat), cookies, cakes, slices, donuts and other store packaged products. Trans fat being a chemical helps preserve these foods too so if you want they can last you a couple of years in your pantry and not decompose as ‘actual’ food is meant to. Carb is GOOD! Just choose your carb wisely. The less processed the better. Dark pasta, dark heavy bread, brown, black and red rice. It’s all good and all in good balance with all your yummy veggies and fruit, your quality free range, grass fed meats and eggs and the odd treat!

YES, give yourself a treat every now and then. An ice cream once a week if you need it. Ideally make your treats yourself as you will very quickly learn that you’re a much better cook and baker than the crap that’s been processed and packaged. You don’t need to use sugar, you can bake with dates and bananas. When you use sugar get the dark range that is organic and has again had minimal processing.

Our bodies are extremely resilient they will adapt to survive in most environments you throw at them. They won’t however be able to steer the ship forever in an abused state. Eventually they may lose the battle and disease will take over. You have the chance now to give your body what it needs and continue learning and educating yourself for you and for our future generations.

Keep it REAL, literally!

 

Here I’m going to reveal how you actually lose weight! (the secret) that the health professionals don’t want you to know as they will lose business!

So, here we go!

You don’t have to starve, live off shakes, cut out food groups, take pills, live of 1200 cals a days and feel miserable to lose weight right?

We had a 4 week weigh in for some of our clients who are doing a life style change program and here’s some of the results and feedback.

– 4-6 kg of fat loss
– lean muscle gain (muscles are starting to show through!)
– strength gains!
– fitness gains
– heaps of energy
– sleeping soundly
– happier
– full and loving their food
– proud
– educated and finding themselves teaching others
– inspired
– reaching for bigger goals

The list goes on. Weight loss shouldn’t be this horrible, draining battle.

It should be an inspiring movie with you as the main role.

Loving yourself and loving your lifestyle is how you do it. All that other forced stuff with eventually come crumbling down.

If you want to learn more about this send us a message we would be happy to give you a few free pointers.

 

Girls!

Do you want to get strong, lean and toned?

Womens Strength Training Program is here is Christchurch!

Have you ever come across a program that is women’s only and is aimed at creating HUGE strength and power in the weight training room?

Revitup Fitness are experts and getting women STRONG!

Want to know what the buzz is about with weight training? You’ve heard you won’t get bulky, you’ve heard it’s how you create a speedy metabolism and you’ve heard it’s what you should be doing to sculpt your body, right? Weights in, cardio’s out. That’s what you’ve heard anyway….

The trouble is what, how, when, where?

Lifting those 4 kg dumbbells are not getting you anywhere, that terrible form is working all the wrong areas leaving you so unbalanced and at risk of injury, you just can’t be doing that! PLUS you don’t want all quads firing and no glutes or hamstrings do you? Flat bum, big quads! Avoid doing it wrong!

We have on offer…for a VERY limited time, 3 spaces in our Tuesday, Thursday girls weight training bootcamp! 6pm and only $50 per week to learn and rapidly gain the knowledge and strength you need to never second guess yourself again! BECOME the expert!

Send us a PM for more details. ONLY 3 spaces free!

Contact us on – leonee@revitupfitness.co.nz or 0210667084