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How to use the EMPOWER program

Please feel free to read the entire EMPOWER Book 2 in one go. However if you feel you may get overwhelmed then I recommend just reading and following one week at a time.

At the end of week 5 you will find some extra information which you may find useful. This extra information includes exercises and instructions, nutrition suggestions, healthy decision making tips and suggested workouts. You can use this section during your week if you need a bit of help or inspiration.

Remember that this is YOUR program. If you need to take longer to complete this program then by all means do so. To ensure permanent changes and increase your success you need to figure out what will work for you.

However having said that, don’t hold yourself back or take the ‘easy’ option. Real change takes effort and you are worth it!

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WEEK 1 – Let’s begin.

Emotional -

Vision board

Collect an assortment of pictures, photos, letters and the like that you can use to illustrate the future you want. This is a completely individual task that reflects your goals, dreams even wishes. Pictures, photos and words should reflect your true wants and needs. For instance, a photo from a magazine of a house, the word ‘LOVE’, a photo of people playing sport, photos of loved ones with words attached a photo of a baby. It is completely up to you. Make sure they best describe your true wants for the future, this collage is for you. When you look at it, it should remind you of your goals and get you feeling positive and motivated to make them a reality. Place your vision board somewhere you feel comfortable, you may wish to keep it in a private place or displayed for others to see.

Smile and get happy... if not....Fake it till you m ake it

We’re not always in a good mood feel motivated or particularly friendly all the time. If you are feeling down why not fake it till you make it?

If you maintain a fake smile (one that your conscious mind decides) as your facial expression for over 20 seconds (consecutively) it triggers a sensory cue that triggers a genuine smile (triggered by autonomic nervous system), together with an improved state of mind, attention span, and concentration. Smiling activates the Central Nervous System to accelerate the flow of your immune system; it balances your blood pressure, heartbeat, and respiration.

Smiling, a sign of a positive attitude also activates your Leukocytes (white blood cells), Phagocytes, Lymphocytes, and Macrophages in your bloodstream. Their job is to attack foreign bacteria, viruses, and toxins. So remember smiling makes you healthier.

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Espresso sites

The name Espresso sites was inspired by my friend, I was explaining how I find it very useful to have motivation sayings and buzz words in places I can look upon. She said “like an espresso?” a strong shot of coffee that gives you a pick me up. So, to give you your own pick me up minus the caffeine start writing down key sayings, buzz words or motivational sayings that impact you. The intention is to have words that trigger a positive and motivational response. So when you are feeling down or doubting yourself you look at your Espresso sites (placed either somewhere open or somewhere private for only you to see) you are reminded just how fantastic you and your goals are!

An example of my Espresso sites which I keep in various places like my mirror, inside the door of my wardrobe and the back of my door as I leave my room to start the day.

• Your business is not your life • Don’t live in the past or the future, live in the now and BE PRESENT • Perseverance – to pursue in any task undertaken, in spite of difficulty or obstacles

Physical –

Fitness testing (refer to page 35)

By the end of this program I want you to be able to measure your success in more ways than the scale. It is nice to see results, why not set the bench mark by using a selection of basic fitness testing. It is up to you which tests you choose, they range from easy to moderate; the choice is yours!

Start exercising!

This week you are required to implement a form of exercise at least once (I’m encouraging and recommending more). This may be as simple (yet effective!) as a walk. Walking is good for the body and a good chance to clear the mind. The power is in your hands, will you choose to go for a walk, jog, game of tennis, swim, boxing class, bike ride?

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Ad break challenge

Do you like to watch a television program in the afternoon or night? Maybe the kids are in bed or you’re home from work and relaxing. I want you to start making exercise a habit, so I am incorporating it with one of your other habits. During the ad breaks of your show make the most of your time and change your body in the process!

Ad break exercises :

1. Squats

2. Push ups

3. Sit ups

4. Lunges

5. Hip extensions

You may like to choose one of the exercises and do it the whole ad break i.e. squats for one ad break, push ups for the next. Or you may like to combine a few (or all) and repeat the circuit each ad break. Ensure you are working hard enough, push yourself, it’s only an ad break!

Nutrition –

Start filling in a food diary. Write what you ate, how much and at what time. Include drinks as well and record the times you eat/drink. The only change we are making this week is to acknowledge exactly what food we are eating. Most people aren’t away of what or even how much food and drink they are consuming. Be honest and diligent, it is not a test but an awareness activity. You may notice your choice of food and drink changes when you start recording it all down. You will continue to keep a food diary throughout the program.

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WEEK 2 - Knowledge is power

Emotional -

Morning and night stretching and affirmation / mott o

This is good for both body and mind. You can start with once a day and then increase to twice if you wish. The aim of the stretches is to relax the body, lengthen the muscles and release any built up tension from the day. Saying your affirmation or motto puts you in a positive and relaxed state of mind to finish your day. Combined these put you in a restful state encouraging a good night’s sleep. The morning stretch is to take a few minutes to yourself before you start your day, to wake the muscles up and primed for the day ahead. The affirmation/motto is to put you in a positive state of mind for the day.

You can make up your own affirmations/mottos or use someone else’s. As long as it motivates you.

An example of a simple stretch routine (you can perform whatever stretches you like, these are just the ones I do):

Side body stretch

1. Step one foot behind the other 2. Take the arm of that same side up straight reaching toward the ceiling 3. Take a deep breath in 4. When you exhale reach your body to the opposite side 5. To get further into the stretch, inhale again and on the exhale reach further 6. Hold for approx 20 seconds 7. Repeat on opposite side

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Hamstring hang

1. Step your feet into a wide stance 2. Reach arms out straight up towards the ceiling 3. Inhale and reach high 4. Exhale and slowly roll down and let your arms hang towards the floor. You should feel a stretch in the backs of your legs 5. Inhale and when you exhale hang a little closer to the floor if your flexibility allows

Chest stretch

1. Extend your arms out wide in line with your shoulders 2. Squeeze your shoulder blades together, opening up the chest and hold

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Rhomboid reach

1. Extend our arms out in front of your body 2. Keep your head down 3. Reach your hands out in front to open up shoulder blades

Roll it out

1. Roll your shoulders up, back, down and around slowly 2. Repeat a few times then roll the opposite way

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Learn!

This week choose a new hobby, skill, language, book, interest to pursue. Something that you have always wanted to try or maybe just had an interest in. We are capable of so much more than we think we are, put yourself to the test, get out of your comfort zone and see yourself grow as a person.

Have you thought about:

• Scrap booking • Team sport • Knitting/quilting/crocheting/sewing etc. • Photography • Painting/drawing • Learning a new language • Cooking classes • Gardening • Computer skills • Writing • Acting • Learning a musical instrument • Learning a new skill • DIY home decorating/renovating etc • Reading books of new interest, or perhaps historical/factual • Meditation / Yoga / Pilates • Exercise

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YOUR time of day Identify what is the best part of your day to put aside time for you. Choose one or more activities that you enjoy doing, write them down with dates that you will complete them. Place this piece of paper in a place where you can see it; the fridge, mirror, dresser etc. The aim of this is to learn how to fit ‘you’ time into your day, no matter how busy you are and following through with your commitments.

Physical –

This week you must complete at least two of the suggested workouts from page 38 PLUS 2 ad break challenges (no not 2 sets of ads, 2 separate occasions!) put in the effort!

Nutrition –

Last week you recorded all your food down into a diary. Revise your food diary and ask yourself these questions

• Did I eat breakfast every day? Did it keep me feeling full? • Are there vegetables every day? • Am I eating fruit every day? • Do most of my meals contain protein? • Am I eating roughly every 4hours? • Am I drinking water throughout the day? If not, How much alcohol, sugary, caffeine drinks did I consume?

I want to change your approach to eating. I am not putting you on a ‘DIET’. Often you try a diet, you ‘go on’ it for a period of time, you may lose weight you may not and then you ‘come off’. I don’t like this approach, I have been a victim to it before, time and time again, yo yo’ing weight up and down. The problem with fad diets is that that’s just it, it’s a fad. I am not going to ‘sell’ you a diet and claim that it’s the fastest most effective way to lose weight, get the body of your dreams, rock hard abs and have men falling at your feet. No. I am going to ask you to open your mind to make small changes to ADD to your diet, and to listen to your body, be realistic and make judgements based on common sense.

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Wrap your head around this; you never have to go on a diet again. You don’t have to be restricted and miserable. You do however have to educate yourself and be nice to your body. You deserve to enjoy the benefits of healthy food.

This week I only want you to focus on doing 3 small changes

1. ADD to your diet rather than taking away. Add more vegetables and fruit every day. The benefits of these nutritious foods are enormous. When you eat

them don’t look at them as a chore, look at it as an opportunity to fill your body with goodies that take care of your body, keep it functioning at optimal

levels. Remember your looks reflect your diet. If you eat and drink well it will show in your skin, hair and nails.

2. Implement the 30second think about it pause . This is when you are in a situation when you are tempted by unhealthy foods, including take away,

highly processed foods, junk food. Whether it’s you succumbing to cravings, or family or friends pressuring you to join in the fun and eat. I want you to

take 30 seconds (yes a whole 30seconds) and just pause to think about what you are about to do. Do you really want or need that food or is it just

habit or pressure.

3. Eat slower . At all meals, slow your eating down and listen to your body for when it is actually full. It takes a while for the message to get to your brain

that it’s full, you don’t want to keep stuffing your face before you get the message. Slow it down and form a connection with your stomach, trust me it

knows when it’s full, it just gets ignored.

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WEEK 3 - Having worked on your mind and emotions plus making small changes to exercise and nutrition, let’s take things to the next level!

Emotional -

Revisit your goal setting sheet and tick off tasks completed

Pass on the good vibes This week on one day (repeat if you like) you have two tasks to complete which will leave you and a whole bunch of other people feeling awesome. 1. Give a genuine smile to 3 different strangers

2. Help someone in your life or someone you come across without any intention of receiving anything back (even a good feeling). For example a family

member or friend in need. Or helping an old lady pick up something she dropped or opening the door for someone with their hands full. They may not be

necessary or big tasks but they make a difference to someone else’s life. Isn’t that worth a bit of effort from you?

My Life’s Soundtrack

Put together a playlist to make a soundtrack to your life. Separate them into the following categories. What songs guarantee to put a smile on your face every time you hear them, which songs calm you down when you are stressed or upset? Get listening and form your life’s soundtrack, giving you the ability to alter your mood at the push of a button!

Pump up – happy + exercise

Wind down – chill + stretch

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Physical -

This week I want you to focus on increasing your incidental exercise. I am a firm believer in the validity of incidental exercise – I’ve used it myself. It is particularly valuable for those who are time poor, you can still make a difference! When I talk about incidental exercise I mean those occasions where you can either take the easy option or the ‘normal’ option and turn them into vital physical activity. I challenge you this week to think about (and act upon) incidental exercise every single day. Here are some examples to get you going

• Taking stairs instead of lift or escalator (clichéd I know, but have you actually ever done it, where all you take are the stairs? Great for the bum and

legs!)

• Walking everywhere faster (jogging if the situation allows)

• Squatting down to pick up the clothes and activating core whilst hanging washing

• Jogging on the spot, squatting or lunging when waiting for meals to cook, or in any waiting situation where appropriate (you’ll attract a bit of attention if

you do it in line at the supermarket!)

• Push ups against the wall or bench

• Running up and down stairs more frequently than needed

• Thoroughly cleaning house or washing car, put in extra effort to get the muscles burning

What other ways can you come up with? Be creative and have fun, trust me it will turn into an enjoyable experience!

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100 challenge

For those of you wanting (and able) to work a bit harder I invite you to take up the 100 challenge. Every day (or however many days you can manage) you are to perform 100 repetitions of a form of exercise. For example, one day I performed 100 push ups, the next day my arms were sore so I did 100 squats etc. Get creative with what exercise you perform, think outside the box to make this challenge fun.

Suggestions:

• Push ups • Sit ups • Step ups • Rows • Bicep curls • Tricep dips • Lunges • Overhead press • Skipping rope jumps • Hoola hoop

Nutrition -

In week 1 you became aware of exactly what you were eating through your food diary, in week two you added fruit and vegetables to your eating and implemented 2 other changes to get you thinking about what you are putting into your body. If you were an expensive sports car what petrol do you think you should be putting in, E10 or Premium? You are a precious sports car, one of a kind.

We also established that you will no longer being ‘going on’ any diets. The aim is to make small changes to improve your eating. It is now a lifestyle not a diet.

When looking at unhealthy foods change your attitude. “I can’t have that” or “I’m not allowed that” doesn’t help. I don’t know about you but when I am told I can’t have something it makes me want it even more and then when I do get it I feel guilty about it, that doesn’t help me in the slightest! Instead when you look at unhealthy foods tell yourself “those foods are what’s making me fat or unhappy” do you really want to eat foods that make you fat or unhappy?

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OR if you really want a treat (let’s face it sometimes we all do) look at it and say to yourself “ok I want that, what am I prepared to do to earn that?’(i.e... exercise) after all it is a ‘treat/reward’ you should do something to justify it.

I only have a few requirements that are absolutely necessary. I put my foot down there is no excuses , because these requirements are vital.

1. You must eat breakfast every day . I’m not talking a bowl of sugary nutrient lacking cereal that will leave you feeling hungry again very soon after eating. I’m talking a suitable breakfast that will sustain your energy and release it slowly. Breakfast is important to keep your metabolism kicking. Therefore please do yourself a favour and eat breakfast. Start off small if you need to. E.g. eggs, muesli, oats, lean meats (hard to get used to but great for you!) If you need to start off small try fruit and/ or a high nut/seed content bar or a boiled egg.

2. Drink enough water required for your body throughout the day. What this means, you often might hear 8 glasses or 2 litres a day. However everyone’s bodies are different therefore have different requirements. A calculation that I use with my clients is to take your weight then multiply that by 0.033. Example, 65kg x 0.033 = 2.14L. Your body needs water to keep all the organs functioning properly. Dehydration can lead to health problems, headaches, dizziness, fatigue etc.

3. Eat vegetables. They are packed with nutrients which the body thrives on. Think fresh, natural and all the colours of the rainbow. Vegetables are better crisp, so either steam or stir fry or ideally eat raw. When you boil them or overcook the nutrients are pretty much gone. Vegetables are also a good source of complex carbohydrates vital for brain function and energy. So pack your plate full of them and come up with yummy ways to introduce them to your menu.

4. Eat more fruit . Fruit is wonderful, full of antioxidants and nutrients which the body loves. However you can have too much of a good thing. Fruit (some more than others) have natural sugars and if you are considerably overweight and trying to lose weight, reduce your intake of fruit to once or twice per day.

5. Protein isn’t just for the beefcakes and gym junkies. Protein is valuable tool for growth and repair of muscles. It will also keep you feeling fuller for longer. The way humans are designed, we are carnivores. If you are a vegetarian this throws a spanner into the works. Make sure that your eating plan is balanced, that you have the right combination of amino acids to ensure you are not nutrient deficient. E.g. seafood, nuts, oats, beans, lentils, tofu

6. Reduce your alcohol/sugar/caffeine containing bever ages . Remember you drink your calories, these drinks should be looked at as a treat. There are also studies which support the moderate consumption of wine. The drinks are not completely ruled out, just keep in mind they will have an impact on your body.

That’s it. I think it’s quite fair considering these methods will change your life for the better!

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Week 4 – Your body is a temple.

Getting to know your body, establishing a relationship with it, identifying and solving any issues/problems.

Emotional -

Mirror mirror on the wall

Stand in front of your mirror naked. This can be quite confronting for some people so don’t be concerned if you find it difficult. Stand there and get a good look, turn around and view it from all angles. Look at your face, what does it tell you, what are the first words that come to mind when you do this task?

- Unhappy - Thankful - Ashamed - Positive - Scared - Sad - Angry

The way you feel about your body says a lot. How can you care for something you dislike? Now is the time to deal with your body image. Consider this, think about two people you know, one you love and the other you dislike or don’t care about. When it comes to your relationships with these people who do you invest most of your time and effort with? Whose relationship do you nurture? Most people wouldn’t care too much or invest too much in a person they did not like. It is the same concept for the relationship with your body. However the difference here is, if you choose to nurture the relationship with your body by investing and taking care and effort with it, it will give back to you in abundance.

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Listen to your body

How does it feel? Have you got sore joints, muscle areas that are recurring or constantly giving you grief or causing problems? Are you stiff or sore, not able to move freely?

Your task is to get in tune with your body. Take notes on how your body feels

- After eating junk food - After eating healthy food - When you eat too much - After a good or bad night sleep - After exercise - No physical activity

More often than not your body is giving you signs and signals of what it wants and doesn’t want. It’s like a radio station that’s come off its wave, its crackly you can make out some of what is going on but you’re missing some key points, play around with the frequency and you will hear clearly.

Physical -

Get moving

Choose a sport/exercise/activity that you enjoy or would like to try. Make a commitment (perhaps make plans with a friend to join you) and follow through. 2 activities would be ideal if you can fit it in!

1 minute challenges

You are required to perform 50 x 1 minute challenges. During that minute you are pushing your body to its limits. Exercises can range from squats, lunges, push ups, running, stairs, crunches or anything else you want. You may choose to do these challenges on separate occasions in small bunches, e.g. 5 at a time in the morning or afternoon etc. The objective of this is to learn to push your body and realise what it is actually capable of. If you never leave your comfort zones you will never change!

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Body brushing

Introduce body brushing before showering/bathing. This benefits your lymphatic system, it exfoliates and also adds to your ‘you’ time!

Info plus

The skin is the largest most important eliminative organ in the body and is responsible for one quarter of the body’s detoxification each day.

The skin receives one third of all the blood circulated in the body

The skin is the last to receive nutrients in the body, yet the first to show signs of imbalance or deficiency?

Detoxification is performed by a number of organs, glands, and transportation systems, including the skin, gut, kidneys, liver, lungs, lymphatic system, and mucous membranes. The dry brushing technique deals with detoxification of the skin, stimulating the circulation and lymphatic flow and shedding dry skin cells.

When buying a body brush, look for brushes with coarse, short bristles made from natural fibres. They can be purchased from most supermarkets, pharmacies and health stores.

For best results, brush daily. A sluggish system can lead to toxin build-up and cellulite, but committing to daily body brushing pays dividends — body brushing can eliminate nearly 500g of toxins from the body a day!

Brush your body naked before showering. To really get the circulation going start brushing at the soles of your feet. Work your way up your body, don't forget to brush your palms as well, using long sweeping strokes that extend towards your heart. Body brushing also helps prevent ingrown hairs, so pay attention to ingrown-prone areas like the bikini line, lower legs and the backs of the arms.

Make sure you keep your brush clean, it is important. For hygiene issues it's important to have your own brush and not share it with others. And don't hold onto it forever. Body brushes should be replaced once a year as they lose effectiveness as a result of softening and shedding. Keep your brush in a dry clean place and disinfect it once a week with a natural disinfecting spray.

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Nutrition –

Revise your food diary, are there any areas you can improve? Anything you can either add i.e. vegetables or water or take away i.e. junk food. As an option, if you are wanting to lose weight you may like to consider reducing the amount of simple carbs you are eating this week (NOT ELIMINATING CARBS ALLTOGETHER). For example, if you are having toast or muesli for breakfast, sandwich for lunch and pasta or rice for dinner, you may like to try reducing the servings to once a day (two if you need to) so for instance having eggs for breakfast and no rice for dinner. This will make a difference to your weight loss effort, however keep in mind your new nutrition is not about restricting but rather choosing more beneficial choices. Start slowly.

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WEEK 5 – MOVE that body! Getting more physically active and increasing fitness levels

Emotional -

Meditation Let me introduce you (if you haven’t already) to the wonderful world of meditating. A chance for you to unwind, clear your head, relax, and rejuvenate. You can meditate anywhere anytime. Ideally to start off with you will benefit from finding a quiet (maybe dim lit) space where you can either sit down or lay down if you wish. Below is an example of meditation where you are lying down, you can easily turn this into a seated position.

1. Laying down find a position where you feel comfortable.

2. Close your eyes

3. Allow your lips to part

4. Let your feet fall to their sides

5. Have your arms by your sides, palms facing up

6. Start by breathing in through the nose, taking the breathe deep down to the stomach

7. Slowly exhale through your mouth

8. Focus on your breathing, your slow steady breathing.

9. Tense the muscles in your feet, keep tensing for 5 seconds then slowly relax. Repeat working your way up the body. Even tense the muscles in your

face.

10. If there is any tension left in the body, tighten it, then let it go.

11. Bring your focus back to your breathing, slow and steady.

12. You may have thoughts pass through your mind, acknowledge them but don’t indulge them, let them pass and return your focus to your breathing.

13. Continue doing this for as long as you like (or need). If you find yourself getting side tracked just bring your thoughts back to your breathing.

14. When you are ready to finish, slowly start to bring feeling back to your body. Wiggle your toes, your legs, your fingers etc.

15. Slowly open your eyes.

16. Roll onto your side and up into a seated position. Take your time getting up and continuing with your day, hopefully a lot more relaxed!

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Love List

Would you like to have your own personal source of instant happiness? You can. Start thinking of things that make you happy. Write them down specifically either in your journal or on a piece of paper to place somewhere for you to look upon. The objective is to have a list of things that warm your heart, that bring a smile to your face. They are completely personal and individual, you can write whatever you wish. To give you an example I will share a few things from my list.

I Love :

When my little niece says “I Love you Aunty Suze”

Warm towels fresh out of the dryer

Laughing till my sides hurt

The smell and sight of dawn when all is quiet

When my nieces get so excited to see me

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Physical-

Let’s get physical

From week four you should have a better understanding of your body and its needs and wants

Your task this week is to partake in a form of physical activity every day. Please keep in mind activities do not have to all be intense or take a up a lot of time. The aim is to find a way to work physical activity into your daily routine, making it a habit, an awesome part of life.

- Walking - Dancing - Rock climbing - Gardening - Bike ride - Swim - Playing with your kids - Boxing - Bush walk - Team sport - Thoroughly cleaning your house - Yoga / pilates - Household workout (looking at opportunities to exercise at home i.e. stairs, benches, squats, push ups etc.)

There are different types of exercise aimed to improve different aspects of fitness. For instance strength, flexibility cardio and core. Exercises range from compound (multiple muscle groups) to isolated exercises (specific areas) and cardio (huffy puffy stuff).

If you have any injuries or joint pain you should consider contacting a health professional i.e. physio, osteopath, doctor, personal trainer. ALWAYS insist on an assessment and receive specific treatment and exercises for YOUR needs.

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Nutrition –

Treat yourself the smart way

A treat is nice, it is also something different. That’s why it’s a treat. When you overindulge all the time, it is no longer a treat. So what is a treat? Well it’s different for everyone to be honest. It depends on your nutrition. Some people view treats as sweets, cakes, lollies, chocolates, ice cream etc. Some view it as chips, take away, dips, pastries. For others, treats can be meals that would normally have been part of a staple diet i.e. steak and chips. If you are not careful with your meal choices they will make you fat and unhealthy.

Through my experience I have found that first you have to clearly define with a client what they think a treat is. Once you understand this and have an understanding of their current diet, you can then suggest necessary changes to promote good health and weight loss. For example I had a client who would eat out quite frequently, have meals such as steak and chips, schnitzel, hamburgers, pizzas etc. She thought cakes were a treat, ice cream was quite frequent, but it was cake that was the treat. The first thing I had to do was open her eyes to the fact that she was treating herself all the time! It took some time for her to adjust to the idea that a meal such as steak and chips was a treat and that she should be limiting her treats to help with her weight loss.

So how do you treat yourself the smart way?

Firstly I recommend you fill out a food diary and identify the amount of processed, take away, junk food you are consuming. Keep in mind these include meals at restaurants and goods from the bakery. Then limit your treats. I am not expecting you to change your way of eating overnight, so how about we make it easy. Firstly, try having one treat a day – keep in mind this includes bread, pasta etc. The following week, bring it down to 3 times, the following week bring it down to twice and if you really want to make an impact, the following week bring it down and keep it at once a week.

Now we all know things come up, events, or slip ups where you may have more treats than usual. Fair enough, deal with it and move on. There are some times when you really have a craving for something i.e. chocolate, that’s fine, I get that. If you really want it, then allow yourself to have 2 squares of dark chocolate. Don’t feel guilty or triumphant. Enjoy it, give your body what it wants then get on with things.

The key to maintaining a realistic way of eating and smart treating is to watch what your portion size. As I said, if you really want something, you’ve thought about it, it’s what you really want, then that’s fine, have a LITTLE bit. That way it won’t waste all the effort of your healthy eating and will satisfy your cravings.

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Let’s reassess the situation

It is important to take a look back at your efforts and assess yourself. Ask yourself:

Where are you at with?

- New hobby/skill etc.

- Morning/evening stretching + affirmation/motto

- Nutrition, are you sticking to your newly formed habits

- What are your energy levels like

- How are you dealing with stress and slip ups (if any)

- Do you need to revisit some of the steps

If you have missed any steps, go back and complete them. This is your chance to make sure you are on track, that you have made all the necessary changes and are following new habits. Ensure you are following ALL steps, after all these are the changes that will put YOU in control. You don’t need someone telling you what to do.

Re-test! Repeat the fitness testing you did in week 1. If you have put in the hard work, you should be pleasantly surprised.

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Gain some perspective

- What is it that is really important in your life/ are those things worth working for?

- Everyone has the same 24 hours in one day (some have more time demanding than others) what are

you doing with yours?

- What are you prepared to change / implement / eliminate to make yourself and your health a priority

- What is it that really makes you happy?

You have the option to make this program longer. Everyone’s situation is different and has different demands. If you are time poor you may like to stretch the program out longer to introduce the changes slower. This is YOUR program and YOUR life. I am merely handing you the tools to empower and motivate you to improve your lifestyle. By the end of this you should be in control of your health and your life. You won’t need to depend on others to motivate you, you will have the capability of motivating yourself and deal with whatever situations come your way.

At the end of this program you will find it is no longer a program anymore, it is a way of life. This is your new healthier, happier lifestyle. Obstacles may come your way, sometimes you may fall off the wagon, but now you know how to get back on track and that you can for a fact do it.

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Your health tool box

Here’s some extra information to give you a helping hand

What’s the healthier choice?

Clients often ask me what they should do in situations where unhealthy options either seem like the easiest or only option.

The situation or problem The healthier choice Going out to dinner at –

1. A friends place 2. A restaurant

1. You probably don’t know what you will be served for dinner so prepare yourself! Don’t arrive at their place hungry, make sure you have a light snack before you leave. Drink a glass of water before you eat. You don’t have to be rude and refuse food but you also don’t have to polish off your plate to please them. If you are given unhealthy food, don’t stress, just have a clean eating day to follow and some extra exercise.

2. If you know where you’re going, look up their menu online if available. Make the best choice out of the options you have. Basic advice – look for grilled, steamed, fresh. Lean cuts of meat, fresh healthy seafood is ideal. Be careful of salad dressings, oil in dishes, avoid dishes with coconut milk, avoid fried and high starch dishes (pasta, bread, chips, potato, rice etc). Again, don’t go to dinner hungry, drink water before and

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during meal and stop when you are not hungry anymore.

Busy week, no time to exercise If at work, we are all entitled to a lunch break. Could you use yours to fit in a walk? Increase your walking, pick up the pace of your walking to turn everyday tasks into exercise for e.g. squatting to pick something up, getting up from your desk more often. If possible getting up earlier to fit in a short workout before work or the start of your day.

Feeling sick It depends on what type of sick you are! In some cases if you catch a cold right at its beginning, some gentle cardio can help fight it off. However if you have a virus you must not push your body. Listen to your body and allow it time to rest. Don’t stress if you are unable to exercise, if you push yourself you will delay your recovery.

Period It is a MYTH that you cannot exercise right before or during your menstrual cycle. For the first day or two of your period avoid weights as your performance will be lacking. Instead focus on cardio and endurance workouts. Also avoid core exercises – the area is inflamed, leave it alone! Everyone is different so if you feel fine, then by all means exercise more. However if you suffer painful periods use common sense and go at a slower/lighter pace.

Going on holiday

Maintain your motivation. Train right up until you go away then keep the ball rolling or it will stop. You can do hotel room mini circuits, increase your walking, indulge but don’t go crazy – perhaps share meals, order dishes as entree size, drink water with meals. Limit alcohol intake. Remember weight is easy to

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put on but hard to take off.

Kids are sick Firstly, try not to get sick as well! Try and get enough sleep and eat high nutrient meals. If you can’t get out of the house to exercise, do a home workout.

I’m meeting up with friends for drinks You don’t have to drink just because your friends are. Remember drinks are calories. Steer clear of darker spirits they are higher in calories, avoid soft drink mixers, loads of sugar. Instead try vodka lime soda, wine (sparkling has less calories) or fake it - get a glass of water in a short glass with a wedge of lemon. Are your drinks REALLY worth the amount of calories?

I’m feeling sick This depends, if you are just starting to get a cold or something similar, I have found through experience that sometimes exercise can help. Just ensure you work to your energy levels and do overexert yourself. If however you have a virus or infection you should NOT exercise. Your body needs to rest and recover. If you push yourself you will most likely prolong your recovery time. Listen to your body!

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Exercise – correct your own technique.

Pretty soon you will be in control of your exercises and how to increase your strength and cardio. Let’s start you off with some very basic exercises that can be performed at home. To start with practise each exercise for 10-12 repetitions have a 1 minute rest then repeat for 3 sets. Then, start combining exercises. For example 10 x squats, 10 x push ups 1 minute jogging on the spot. Have a rest then repeat for 3 sets. If you don’t ask your body to change by giving it new and challenging things to do it never will.

Squat –

1. Stand with feet hip width a part. Arms can be out in front, crossed across your chest or wherever you feel comfortable.

2. Bending both knees lower your bum as if you are going to take a seat on a chair. Depending on your range of motion and flexibility you may find you

can go beyond 90 degree angle, if you can do so safely and with good form, do so.

3. Share the weight between your feet.

4. On the way up you may push through the heels to activate the glutes and hamstring more.

5. Make sure you keep your chest up and gaze forward

6. Keep feet flat on floor, if your heels come off floor you may have tight calves or hamstrings.

7. You may choose to make this exercise harder by adding a weighted object, hold it close to your body or by your sides whilst performing squats

Muscles targeted = all of leg muscles, glutes and core.

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Lunge –

1. Same stance as squat, take a big step forward so back leg’s heel is off floor.

2. Hands on hips for stability.

3. Bend both knees lowering back knee to just off the floor.

4. Push up to starting position. You may choose to stick to static lunges (split squat) where you lunge up and down like a merry go round for a certain

number of reps then change legs. Or you may like to perform Step lunges (same method just push back with front leg to starting position and repeat).

5. A wider step will work the glutes and hamstring more and a shorter step will work the quadriceps more.

Muscles targeted = all of leg muscles, glutes, core and balance

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Push up –

1. Resting on your knees (only tops of knees, do not ‘bend’)

2. Hands placed just outside shoulders, lower chest to approx fist height off the floor.

3. Ensure you are simply raising and lowering, not scooping or letting the hips drop. You may like to perform push ups on toes, as long as form is correct

Muscles targeted = chest (pectorals), triceps (tuck shop lady arms) and core (if performed correct)

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Plank – 1. Lying on your stomach, elbows directly underneath shoulders, hands can be close but not gripping, feet in line with hips

2. Lift up either onto toes (plank) or resting just on top of knees (hover).

3. Ensure you keep good posture and your hips are not mimicking the harbour bridge (hips too high in air).

4. If you experience any lower back pain either drop down to hover (from plank) or drop to floor (from hover).

Muscles targeted = core (especially transverse abdominis – inner core), overall body strength exercise supporting your own weight

Sit up – 1. Lying down on your back, legs bent, feet flat on floor hip width apart.

2. Slide hands up thighs until palms reach tops of knees.

Muscles targeted = core (mainly rectus abdominis – the ‘6 pack’ layer)

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Deadlift - (use household object for weight)

1. Feet hip width apart, holding a weighted object roll shoulders back and down and maintain posture.

2. Tip from the hip and lower yourself slowly to your range of motion.

3. If your back rounds out, come back top starting position and start again stopping before you start to round.

4. Ensure knees are slightly bent.

5. Activate your core and keep your lower back supported.

6. As you come back to starting position you are extending the hips in a gentle ‘thrusting’ motion.

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Bent over row –

1. Perform a deadlift

2. At the bottom phase draw weighted object in towards stomach, keep elbows tucked in and facing behind you for close grip row. Ensure you maintain

good posture.

Muscles targeted = back, hamstrings, glutes and core

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Shoulder press –

1. Stand feet hip width apart, using a weighted object push object above your head and lower back down slowly.

2. You may choose to use two hands or perform single arm shoulder press, one arm at a time.

3. Ensure you keep good posture, do not compensate by tilting the hips and ‘throwing’ the body. Do not lock out elbows, keep them soft.

Muscles targeted = shoulders, core

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Fitness Assessments

Take control over your fitness and measure your fitness levels. You can choose any or all of the below fitness tests, depending on capabilities. To be tested in week one as bench mark, to be retested in week 6 or later to see progress.

• 3 minute step test – find a secure step (ideally approx 40cm in height). Take your resting heart rate for 15 seconds and record. Place your entire foot

up onto the step then step the other foot up, step down to starting position. Repeat for 3 minutes in total. Speed should be approximately two seconds

up two seconds down. Record your recovery heart rate for an entire minute and record. We are looking to improve the rate at which your pulse slows

down. It is usual for the pulse to be quite quick right after exercise, but we want it to come down (recover) quicker.

• Push ups to fatigue – (see page __ for instructions of push ups) resting on your knees (only tops of knees, do not ‘bend’) hands placed just outside

shoulders, lower chest to approx fist height off the floor. Ensure you are simply raising and lowering, not scooping or letting the hips drop. Record how

many push ups you can do in a row with good form until fatigue.

• Plank/hover – lying on your stomach, elbows directly underneath shoulders, hands can be close but not gripping, feet in line with hip lift up either onto

toes (plank) or resting just on top of knees (hover). Ensure you keep good posture and your hips are not mimicking the harbour bridge (hips too high in

air). Record how long you can hold this position with good form. If you experience any lower back pain either drop down to hover (from plank) or drop

to floor (from hover).

• Sit ups – lying down on your back, legs bent, feet flat on floor hip width apart. Slide hands up thighs until palms reach tops of knees. Count how many

you can perform in one minute. Palms have to touch knees for it to count.

• Beep test (harder to do and requires purchase or do wnload of the test and measuring

• 100m sprint – measure out 100 metres, on a flat safe surface. Record your time.

• Full squats in a minute – (see exercises for instructions) record how many full squats you can do in one minute. Ensure squats are full range to your

Range of Motion (ROM).

• Star jumps in a minute – arms by side extend arms up to meet above head, at the same time jump legs out sideways. Record how many you can

perform in one minute. (not recommended for women with weak pelvic floor or incontinent)

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Let’s get serious...do you want to take your results to the next level?

Nutrition –

I would like to share a secret with you. People ask me all the time how to lose weight. The truth is, there is no secret, most of you already know.

If you want to shed excess body fat, increase your energy and vitality, I have the answer. It is not a new diet, it is not a diet that you ‘go on’ and ‘come off’. It is not dependent on shakes, tonics, pills. If you want to know the key to weight loss and giving your body a chance to function as it was designed, look in the past. Way back. Even further. You’re nearly there. What did early man have to eat? There was no junk food, no ‘diet’ products, there was also no cancer or heart disease.

If you are ready and willing to make a significant , yet very realistic and achievable change to your diet. This is the secret. Increase your intake of :

• Lean meats (chicken, lean cuts of red meat, turkey, seafood) • Eggs • Vegetables • Fruit • Natural/raw unsalted nuts • Water

That’s it. That’s the secret. It’s not overwhelming or incredibly exciting, new or different. It is extremely basic and is common sense. There are many benefits of eating this way.

• Shedding excess body fat • Increased energy • Clearer skin • Better quality sleep • ‘flatter’ stomach • Firmer feeling • Reduced risk of auto immune disease • Reduced risk of heart disease, blood pressure, type 2 diabetes and high cholesterol

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This way of eating has proved a success for those clients of mine willing to make the change. They now have the power to control their weight.

Now I realise that it can be hard to stick to this clean way of eating ALL the time. Especially in today’s society where socialising emphasises greatly on food and drinks. Just by slowly making these changes you will notice a difference. Allow yourself ‘treats’ a couple times a week if you need to. By doing this you are finding a balance and still reaping the rewards of healthy eating.

I am not forcing you to eat this way and only this way. I am however encouraging you to include these into your new healthy way of eating. I am simply presenting you with the even healthier option if you choose to take it. This is based on the success of many clients and myself. There is nothing to lose by trying it (except weight!)

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Suggested Workouts

Repeat workouts x 4 + rounds (can easily be done during ad breaks too!)

1. 10 x squats

2. 10 x push ups

3. 10 x star jumps

1. 10 x static lunges (each leg)

2. 10 x shoulder press

3. 30 seconds jogging on the spot

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1. 10 x deadlifts (using weighted household object)

2. 10 x sit ups (crunches if you are unable to reach palms to knee)

3. 30 seconds bicycle legs (lying on back, legs up at 90degrees turning them round and round like riding a bicycle. Arms lay by side)

1. 30 seconds of plank

2. 10 x hip extension

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1. 10 x sumo squats (legs wider than normal squat, toes pointed out, sink down, come up slowly, keep chest up and looking forward – VERY good for inner, outer thighs, bum and core, for more intensity and better results come up slowly out of squat; squeezing muscles)

2. 10 x tricep dips

3. 30 seconds of jogging on spot

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Ad break challenge (from week 1)

If you choose to watch a television program at night, make the most of your time and change your body in the ad breaks!

Ad break :

1. Squats

2. Push ups

3. Sit ups

4. Lunges

5. Hip extensions

Running laps of your backyard x 10

Running up and down stairs x 10

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Basic equipment options (that may have to be purcha sed)

Res band / tube

1. Squat with bicep curl

2. Chest press

3. 10 x star jumps

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1. Step lunge

2. Close grip row

3. Stairs/running/star jumps for 1 minute

Skipping rope

1. 20 x step lunge

2. 15 x star jumps

3. 15 x push ups

4. 100 skipping rope jumps

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Want a challenge? Try the mash up workout!

Spend one minute at each exercise. You may choose to repeat or do in sections. For a real challenge complete circuit once then repeat spending 30 seconds at each exercise – pick up the pace!

The beauty of this workout is that it is designed to allow you to work hard on one section of the body then allowing that part of the body rest.

1. Squat

2. Star jumps

3. Push ups

4. Step lunges

5. Front punching (boxing, air punches)

6. Step up

7. Uppers (boxing, air punches)

8. Lat jumping

9. Rest 1 minute

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10. Tricep dips

11. Skip rope

12. Bent over row

13. Side step

14. Plank

15. Jump squats

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16. Unders (boxing, air punches)

17. Calf raises

18. Jog on spot

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Acknowledgements

A lot of people have helped me with this eBook. I would like to thank my clients, past and present. Your stories, individual circumstances, problems, goals and successes are what this book is all about. It was always my intention as your trainer to give you the tools to take control of your life. To motivate you to help yourself.

Thank you to my wonderful partner Mark for his constant and unfailing support of me and my projects; thank you for making the impossible possible. This book would not be created if it weren’t for you.

I am extremely thankful to Karyn Sepulveda who has played an important role in giving this method structure and life. Thank you for your efforts in editing and enthusiasm.

Thank you to my lovely exercise model and friend Sarah and to my family and friends who are my sounding board of all my ideas. I am extremely lucky and grateful to have such a strong and loving support network.

To women of all ages, shapes, sizes, races and religions. To any woman who has a dream and doubt they can achieve it... this book is for you.

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References:

www.menopausecentre.com.au

www.ptonthenet.com

Buff moms to be – Sue Fleming

Women’s strength training anatomy – Frederic Delavier

The Paleo diet – Loren Cordain, Ph.D

Pelvic Floor First – the Continence Foundation of Australia