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7 Days To A Flat Stomach

Today’s post is a guest post by T.J. of Result Based Training Australia (RBT). If you’ve been following my Woman Incredible blog and Facebook page then you’ll know that RBT is not only Melbourne’s premier fitness company and where I am even personally trained, but is also the home of my new office and the venue for all of my events.

Seeing as how T.J. is one of the best trainers I have ever had the pleasure of working with, I have asked him to jump in and share his top tips for getting that flat stomach you’ve always dreamed of. This post is one of the best-value and info-chocked pieces you’ll find on the internet!

Over to T.J. – enjoy! (PS: make sure you read all the way to the bottom for a ridiculously good ‘no-brainer’ offer from RBT. You’d be crazy to miss out on this).

Hey there Body Incredible crew! Today we are going to look at my super secret “7 Days to a Flat Stomach”.

We will touch on something you can add into your lifestyle each and everyday over the next week so that you can have a sleek defined stomach appearing very soon. These tips are guaranteed to work; the only thing you need to do is, well, do them!

Today we will look at days 1-4. Stay tuned later this week for days 5-7!

First off cab off the rank is…

flat stomach day 1: metabolism busting circuits

These will help shed the body fat over that midsection of yours so it can be shown to the world. We all know the importance of weight training and how it is an absolute must if we want to unleash a toned body to the world, but what is unknown to most is exactly where to start with your programming.

So let me make things really simple. Today you will get everything done for you; a workout that you can take into the gym and workout till you drop.

We are going to be focusing on timed circuits and control through our lifts. Each circuit will be 2 minutes per round and you will complete 4 rounds per circuit. At the end of the 4 rounds you will have a 2-minute rest before starting the next series of exercises.

Circuit 1

  • Pushups x 15
  • Inverted Body Rows x 15
  • DB Squats x 15

Circuit 2

  • DB/KB Swings x 15
  • DB shoulder Press x 10
  • V-sits x 15

Circuit 3

  • Walking Lunge x 8 each leg
  • Dips x 15
  • High Pulls x 12

If you are unsure of any of the exercises simply type them into Google and you will be able to start your training. Total workout time should last 30 minutes so there is no excuse to not be able to fit this in! Try and aim for 3 days weekly. Following this you may add in any abdominal exercises you have learned and a Tabata.

flat stomach day 2: understanding your hormones!

1. Insulin – The Silent Flat Stomach Saboteur!

Want to know some major causes of insulin spiking and the deterring factors in stopping you from getting that flat stomach?

  • High fructose corn syrup
  • Sugar cane
  • Milk
  • Fruit juice
  • White food (rice/ flour/ pasta)
  • Even most natural fruits

2. Foods That Stabilize Our Blood Sugar

Protein: Good sources of protein include fish, fowl, meat, eggs, and shellfish.  Our physiology makes use of twenty-one amino acids, eight of which are “essential.” We must get them from our food. Think about amino acids and proteins like different building blocks of our body and with these building blocks (protein/amino acids), we simply will not survive.

Fats: These little guys are the precursors to all that regulates every body function at the cellular level. This includes water retention, sodium balance, and fat metabolism. Another great reason for eating fats is that they slow the absorption of carbohydrates to balance blood sugar levels.

 

flat stomach day 3: supplements

 

Acetyl L-Carnitine: Great for fatty acid oxidation – Helping users burn unwanted body fat. Fatty acids are one the key energy sources the body uses, and oxidation is the process by which they’re broken down to create energy.

CoEnzyme Q10: With a similar structure to vitamin K, and it acts as a catalyst in various chemical reactions that leads to the production of energy – namely ATP.  Your body stores enough ATP that will sustain rigorous activity for 5 to 8 minutes, and ATP must be constantly produced. For this to happen, your body needs a good Supply of CoQ10.

Fish oils: Like a wonder supplement; they are linked to the cure of every single disease known to man. When taken in dosages of 10-grams a day or higher your metabolic rate will increase by 400 calories daily! They allow the body to burn fat in situations where fat burning is turned off, such as after a high-carb meal or after high-intensity exercise (where the body preferentially burns glycogen. High amounts of fish oils increase insulin sensitivity, as we discussed in Day 1 we want this because if your body is less sensitive to insulin then post meals it will stop you storing fat.

Glycine: One of the non-essential amino acids and is used to help create muscle tissue and convert glucose into energy. It is also essential to maintaining healthy central nervous and digestive systems, and has recently been shown to provide protection via antioxidants from some types of cancer.

flat stomach day 4: do you suffer from SYNDROME X?

Syndrome X actually refers to a cluster of related conditions and symptoms including diabetes, insulin resistance, obesity, hypertension, high cholesterol, and heart disease, and relates in great part to the hormone cortisol. We touched on this slightly when we were discussing insulin resistance but this little guy (cortisol) will fluctuate your blood sugar levels more than anything.

Daily use of the following is recommended for everybody who thinks that syndrome x may be an issue for them, or even if you consider your life highly stressful.

  • B-complex vitamins
  • Vitamin C
  • Magnesium

Occasional use of the following supplements is recommended to help in increase you to a relaxed state or to induce sleeping.

  • Ashwagandha
  • Schisandra
  • Rhodiola
  • Valerian

How To Alleviate Cortisol

  1. Relax. Sometimes it is better to do nothing at all.
  2. Try a yoga class.
  3. Drop the carbs to decrease insulin resistance.
  4. Lift some weights, at least a few times a week.
  5. Get sound sleep, 7 hours per night is ideal.
  6. Drink water, without it your metabolism will slow to a hault.
  7. Get a massage

stay tuned for days 5-7

Whoah! There is so much useful information there that I know that you will achieve amazing results and have that flat stomach in no time.

Don’t forget to tune in later this week for days 5 through 7, in which T.J. will be discussing the adverse effects of nutrition imbalance, secret spices for fat loss and how to properly time food intake, and the best type of cardio for fat loss!

TJ

 

 

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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8 Comments

  1. Valeria says:

    Hi Kat,

    Are any of the good quality supplements that you mention available in Australia?

    Thanks

    Valeria

    1. Kat says:

      Yes, I order them all from the States. Worth waiting a few days for top quality!

Comments are closed.

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