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Health and Fitness

Are You Doing These 9 ‘Musts’ To Get Lean?

1.  Start the day with protein.

Eating protein and good fats first thing is the ‘perfect’ breakfast to energise you and kickstart your metabolism and fat loss. Charles Poliquin’s meat and nuts breakfast has become quite famous simply because it is so effective at getting you lean as well as helping you to feel empowered, motivated, ‘on’ for the rest of the day.

2. When you lift, sweat.

Sometimes I’ll finish a weights session and not be sweating and a but dizzy. It’s pretty rare though. All too often I see women training at a ‘moderate’ intensity. Checking their phones or chatting between sets. Casting their eyes down when they catch sight of themselves in the mirror; still not happy with what they see. When you lift, you simply MUST be pulling out all the stops. This applies whether you’re doing high volume, high intensity, slow or faster tempos, small or large rest times.

Work. Your. Butt. Off.

Walk out knowing that you made every rep count every time. It’s all about the quality baby, never about how much time you spend in the gym.

3.  Speaking of which – you gotta lift.  

Look at your current exercise regime. 

If you’re going to the gym 4 days a week, at least 3 of those should be weights. If you’re going 3 days, at least 2 should be weights – even if it’s body weight strength movements when starting out. To be honest if it were me going 3 times a week, all 3 of those times would be weights.

Fact: lifting weights gives you the most bang for your buck. Is impossible to get ‘big’ from unless you’re also dosing steroids. Will make you lean, toned, firm. Sexy, confident, empowered. Click here to learn how to train for maximum fat loss and body sculpting results from home or the gym, in as little as 2 hours per week.

4.  Post-workout nutrition.

This is possibly the most important meal you eat all day. Maybe aside from breaky 🙂 Your muscles need almost immediate refueling after training or you will start to ‘eat’ muscle for energy. Which also results in holding onto or storing fat by the way. You simply must have an organic whey protein shake straight after training. Which means – STRAIGHT AFTER TRAINING. Like while you’re still in the gym! Add some glutamine and primal greens to it to aid recovery and bring down cortisol. Within the next 30-45 minutes you should also be eating a post workout meal. Protein, some greens, a little good fats. Carbs if you’re having them.

5.  Fruit.

I know.

It hurts.

But really – lots of fruit and fat loss do not mix. There are occasional exceptions. But if you’re consistently eating 2+ pieces of fruit per day, chances are you’d benefit from cutting it out. Just try it for a few weeks. But instead of focusing on what you can’t have, do this – commit to eating more quality protein every time you would normally eat fruit. See if you still need the fruit. If you must eat fruit, berries are the best choice. Low in sugar, high in phyto-nutrients.

6.  Shock.

You can’t eat the same day-in and day-out clean diet and never deviate from it and expect to get results. It will work for a time. But if you stay low-carb without ever having a break or a carb day, if you’re obsessed about every meal being perfect, you actually ramp DOWN certain metabolic hormones. You stop dropping fat. Your body holds on. One of the most important principles of fat loss on a clean eating diet is variety.

This is a key reason I give so many great options and meal ideas in my Look Great Naked Eating Plan (on sale till this Friday!).

This means, within the course of your week you should vary the clean foods you eat. Avoid always going for the same vegies and protein sources, the same fats. But it also means you need to shock your metabolism with higher carb days on occasion or at the very least with treat meals one or more times per week.

7.  Test. Assess. Measure.

This builds from the last point.

You can’t honestly claim anything about whether your current regime is working for you or not if you’re not testing, assessing, measuring. Ideally you will do this with a coach. But at the very least you need to learn to tune into your own body. Take some measurements. Note how you feel after eating certain foods, eating more or less or different combinations.

You are unique.

Get a coach to guide you, for sure. Everyone should have one. You’ve got enough in your life to focus on without having to also learn every little detail of nutrition and fat loss and figure out YOUR perfect mix. But in the end you still have to do the hard work. Which is paying attention, learning to trust in your gut and be able to ignore the constant and varied information-overload of how you ‘should’ eat or live.

8.  Deal with your STUFF.

I know you’ve got stuff. I’ve got stuff to do with fear of rejection, fear of not being good enough, fear of how others will perceive me. I’ve got a background of a serious eating disorder which still haunts me on occasion, tells me it’s coming back for me. I’ve learned to deal with my stuff. I do this through almost daily journaling (an emotional purge) as well as through my writing for my blog or books and through working with my coaches on mindset, beliefs, getting rid of limiting behaviours or fears. If you don’t know where to start, simply start by journalling. You don’t have to know what to say. Words will come. Just commit to setting aside at least 15 minutes a day to detox your mind.

9.  Believe.

When all is said and done, I believe that changing your body and changing your life comes down to having a mindset of success and believing that it is possible for you.

This last point is pretty major.

If you can’t see even the slights possibility that you too could be ‘that girl’, that it could happen for you, then it is unlikely to just ‘happen’. If you know you need to work on your beliefs then consider working with me in one of my Fat Loss Strategy sessions, or working with your existing coach or practitioner on something similar. Fat loss is not all facts and figures you know and as mentioned in point #8 we do all have our stuff to deal with.

Bonus point #10! Take the confusion out of clean eating.

Struggling to get the body you want and just want to know once and for all how to eat right, effortlessly? My Look Great Naked Eating Plan will take the confusion out and show you exactly how to eat, what to eat and when to eat. It’s chock full of recipes, meal plans, tips and tricks and quite literally everything you need to know about making eating clean and getting lean work for you.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

🔥🔥 FIRED UP & FINANCIALLY READY TO EXPLODE is here! Eeeeeeekkkkkkkkkkk and a HALF! I have not been this, well, FIRED UP & READY TO EXPLODE in a LONG while.

https://thekatrinaruthshow.com/firedup

You know when something just comes through you?

And it’s HOLY FREAKING FLOW YES and all the things?

And you FEEL the fire and the gold and the energy and the NOW?

Well,

this is that.

AND THEN SOME.

I’m so proud to invite you in to this brand new course with me! I will be teaching this in a LIVE Facebook group with twice weekly livestream trainings (+ more!) – something I have not done in a very long while.

When you say yes to soul-

life says yes to you.

Fired up and Financially Ready to Explode is the NEXT level wealth and mindset strategy for the already successful woman who is done playing small!

Here’s the thing –

There are very clear reasons why you never quite get to that FULL inhale-exhale state of money freedom, even as your income and lifestyle goes up.

You can bet your sweet ass we gonna talk about those reasons. Understand them. And learn how to roll with them. BECAUSE YOU GET TO BE ABLE TO BREATHE FULLY BEING YOU.

And OMG. So much more. And a LOT of it comes down to understanding that the MONEY WORKS FOR YOU WHEN YOU UNDERSTAND HOW TO ROLL WITH YOUR OWN CHANGING NEEDS.

And? That there are a million freakin’ ways to make money and there is ALWAYS money there that gets to come from flow. So for women like us … one of the biggest FOOLHARDY AF things we can do .. is try to make our business flow respond to things we think should work, things that did work, things that are working for others, etc!

What we need instead is simple:

A clear freaking understanding of where today’s money is at. This week’s. This months. The long-terms. And how to do it all in a way where true wealth growth becomes automated and inherent to who you are. Where you can breathe fully in your creative needs each day. AND, where it’s ALL fun and yes whilst making a crazy impact on those you want to help!

In short?

You need to get FIRED UP AND FINANCIALLY READY TO EXPLODE with me.

And that’s what we’re gonna do here:

FIRED UP & FINANCIALLY READY TO EXPLODE

– Next Level Wealth Mindset & Strategy for the Already Successful Woman Who is Done Playing Small –

We begin Thursday Feb 18th, US time.

https://thekatrinaruthshow.com/firedup

30 days together.

Bi-weekly livestream trainings in our closed Facebook group. (Yes! I have not done this in absolutely AGES!)

Q&A sessions after each live training (times will vary to account for the multitude of timezones, all sessions recorded)

Daily conversation and asskickery and added learning in the Facebook group (I can’t wait!)

Journal prompts + homework to follow each training

Complete understanding of the different ways money should be coming in, covering over 30 different considerations for where money comes from and why it’s NOT coming in when it’s not!

Tailored to you pathway for understanding your blocks, setbacks, why you would NOT want what you say you want, and exactly where the biggest ‘bang for your buck’ moves are to be made in order to open up receiving.

Tailored to you pathway for understanding how to flow with the above based on your changing needs, energies, goals, and desires!

I’m teaching you exactly how I always know how to roll with my OWN ebbs and flows, and the exact way that I do that. This is why it’s tailored! I teach you how to design the process for YOU, and how to always know when things need adjusting or fine-tuning

Here is my all in all purpose and intent for you with this brand new course:

1) You understand how to get money to show up from you via automated and systematic ‘cash machine’ sources, in a way that is fully aligned and flow yes for you and your brand AND your peeps

2) You understand how to roll with the day to day living breathing moving changing multi-passionate VIBE of the thing, namely how to pluck down money from the great beyond like the supernatural badass you are DEPENDING ON WHO AND WHAT YOU ARE AND WHAT IT IS YOU NEED TO BE DIALED IN AND SWITCHED ON THAT DAY. Etc.

I can’t wait to spend these 30 days with you! We begin We begin Thursday Feb 18th, US time.

This? Is the fire and gold and holy freakin’ rainfall you’ve been waiting for. LET’S GO.

https://thekatrinaruthshow.com/firedup

PPS.

The pre-work is hands on and practical AF! 🔥 Join today and receive immediate access to a 1 hour+ previously private client only audio I recorded on the 11 Ways We Make More Money Consistently in my company. You can implement all of this now, it’s one of the most powerful trainings I ever recorded.

And!

I’ve included a Join Today Bonus!

Every day up til our start date I will be emailing out a photo of my journaling from that day, and an insight into why / what I journaled, plus a prompt or three for you. This is a join today bonus on TOP of the pre-work! Fun!

Psssst there are other badass bonuses as well. But you’ll have to read the page to see 😉

https://thekatrinaruthshow.com/firedup