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Health and Fitness

How To Transform Your Body In A Week

What do you do if you want to get in phenomenal shape within a week? Here’s my 7-point plan to get you in tip-top shape ASAP. Granted, it’s definitely easier to stay in great shape if you’ve already been exercising regularly and eating fairly well, but even at this time of year even the most committed Body Incredible seeker can slip up. When I need to shape up, tighten up and lift up (my energy!) as quick smart as possible I follow this format. And it really works. But no half-hearted attempts – it is, after all, only a week.

  • No Alcohol. No exceptions.
  • Start the day with a digestive kick-start. I use a high-grade magnesium supplement (I love the Isagenix IsaFlush capsules because they are such superior quality, but you can also find one at a good health food store), chased with 2 glasses of tepid water. Those who find things particularly hard to move in the morning can add some lemon to the water, and also try this yoga pose to massage and relax your colon. Start with one leg at a time, and then after doing each side (right first), pull in and hug both legs to you. Don’t forget to breathe! You should hold this for at least 10-20 seconds.

  • Sounds obvious, but GET MOVING! How often do you think ‘Oh, I’d like to exercise more, but I’m just too busy’, or ‘I only have 20 minutes to spare so it’s not worth it’? Guess what? Every minute really does count. If you’re looking to shape up quick-smart then you simply must do some exercise every day for that 7 or so day period. I’d suggest alternating the tough stuff (meaning weights, running, exercise that bre aks muscle down) with some recovery. Yoga is one good example, but even a lighter walk is okay if you did a big sweat session the previous day. When I’m really keen to tighten up, I try to squeeze in 2 sweat sessions per day – even if it is only a quick circuit for 15 minutes. See Craig Ballantyne’s Turbulance Training for ideas on fast n furious workouts.
  • Stop eating so darn much. Again, a bit obvious, but if you cut back on your food intake then you will tighten up. Of course, there is a bit more to it than just cutting back – I certainly don’t advocate calorie counting or skipping meals, but I do encourage you to consider the size of your meals. The protein element should equate to about a palm size (for an ‘average’ 150 pound (about 70kg) adult. That’s your palm, not your local giant’s. Fill the rest of your plate with fresh veg and salads and a couple teaspoons of good fat. Coconut oil, palm oil, organic ghee, extra virgin olive oil, avocado – these are all great options. If you’re not convinced that this will help you get in great shape, check out my article ‘Eat Fat to Lose Fat’ If you’d like more ideas on what to/not to eat during your shape-up week, my article ‘Why You Should Be Careful With Carbs’ is also really relevant.
  • Get your 8 hours. One of my favorite books, ‘Lights Out: Sleep, Sugar and Survival” by TS Wiley, details in vivid detail how a lack of sleep can cause you to hold onto fat stores regardless of exercise or nutrition. This is due to the imbalance caused to your hormonal system when you don’t get enough shut-eye. Sufficient sleep will not only aid physical and psychological repair, relieve your body of nasty fat-storing stress hormones, but it will also allow you to exercise more effectively throughout the day, and feel mentally strong enough to resist temptation. You can read more about the effects of sleep/lack of sleep here.
  • Watch the sneaky fat makers. You may not realize how much that skinny latte, low-fat yogurt, spoonful of sugar, etc is affecting your waistline. It’s only a week, so be strict. That means no sugar laden beverages. This includes sugar in tea/coffee, milky tea/coffee, fruit juices (even fresh), artificial sweeteners of any kind, including diet soft drink (studies have shown that these trick your hormonal system and cause a fat storing reaction). You can also cut out the low-fat products (these are generally laden with sugar, and even if they’re not, they’re still not fresh food, and say no 100% to any kind of sneaky snack. That means not even one jelly baby! It really does all add up.
  • Be careful with caffeine. Personally I love my coffee, and enjoy at least one organic long macchiato each day. But too much caffeine can have a very undesirable effect – it can cause a stress hormone reaction that puts you into fat-storing mode. Limit yourself to one cup in the morning, and stay off any other kind of caffeinated stimulant.

Even if you don’t have a really really important reason to shape up fast, why not follow this advice for a week anyway and just see what you can achieve? Who knows – it may even inspire you to live every day with greater health and energy! Oh – and if you don’t have your own reason, use mine: being unhealthy sucks. And it makes you unhappy. You know it, and I know it. And guess what? Now, today, yes this very minute, really is the best time to start transforming your body.

LET’S DO THIS!!

JOIN ME IN MY 21 DAY LEAN IT UP CHALLENGE!!

Want to Shed Some Extra Layers Fast and Reveal Your ‘New’ Best, You? Join my Lean It Up Challenge and Receive 21 Days of Meal Plans, Workout Guides, Motivation and Support to Help You Create the Body You Want – Fast!

If you’ve been struggling to form a consistent habit and get results or if you can’t shake that annoying last few kilos, then you NEED to be on this program. You will shape up FAST! It’s pretty simple. And the truth is you DO pretty much know what you should be doing, but that doesn’t mean you’re doing it!

I want to give you the kick up the butt you need to get revved up and organised about peeling off the extra layers in a way that is sane, healthy and gets results! The Lean It Up Challenge is based on the exact nutrition and training that I’ll personally follow when I need to get photo-shoot read!

So trust me when I say that this system works!

YES LET'S DO THIS KAT!

A snapshot of what my clients have to say!

"Thank you, thank you, thank you!  I lost 10cm in Week One! - Katrina Tuscano

Holy moly! That first day workout makes me sweat more than my balance & combat classes combined. Awesome work!  So far loving it!  U rock Kat! - Chason Gripton

 

READY GORGEOUS?!

Let's lean it up!

Remember –

Life is Now. Press Play! 

Kat x

PS.

I’m excited to announce my Flow-Led Millionaire Private Client Mastermind Days are back, happening this August (PM me for full deets!) 

Warning! This Mastermind will require you to get TF over your hang-ups around:

* Automated income

* Being seen more, and more boldly

* Adding layers upon layers upon layers of more SELLING

* Ruthless repurposing and re-selling

* Structure, systems, process

* Building a cash machine which pays you on repeat regardless of whether YOU are grinding your fingers to the bone to get it working!

Requirements:

You have an existing business which makes money, delivers a fabulous product or service (or multiple of!) which helps people, you know who you are and who you’re here to serve (while always welcoming deeper clarity!), and you have a proven track record for getting results to those people … even if it’s on a scale, so far, which, frankly, you consider outrageous. Since you know you’re here to do insanely big work in the world!

Oh, speaking of which – you know you’re here to do insanely big work in the world! And you’re ready to put the wheels on that NOW, and see your revenue – your growth of soulmate audience – your soul-led result-gettin’ systems – and all in all your own badassery – explode, stat!

You’re not afraid of doing the damn work (duh),

but you also know that there’s a simpler way, a more flow way, a more YOU way.

And you’re ready to get down to the nitty gritty of that now, and then roll it out like the take no prisoners mofo you are.

All with me – secret counsel to the worlds most elite game-changers, leaders, and revolutionaries – supporting you to know exactly what to do,

and exactly how to do it,

so you make MORE money,

reach MORE (of the right people),

the YOU way,

having more fun and flow than you ever dreamed possible,

and finally knowing you’re all in on you,

Now!

What you get out of this time together is simple:

* Identified opportunities for money-makin’ – minimum 3, up to 10+ (this is normal in these conversations with me)

* Specific to you simple soulmate audience growth strategy, which you can roll out right away, and will often involve only ‘tweaks’ rather than having to DO anything dramatically extra

* Confidence and inner tools as well as practical steps for improving / adding to / setting up (depending where you’re at) your automated income / funnels 

* Personalised (to your personality / style / lifestyle / skillset) action plan for implementing

* Tweaks you can add in right away to increase sales on existing processes

* Daily / weekly ‘hustle flow plan’ individualised to you

All in all here’s what it comes down to:

>>> You will walk out with a complete action plan tailored to your business, very detailed and also very SIMPLE, with also a complete understanding of what you need to do and HOW to do it, to take you to the next major income level, and beyond.

This will include your next three offers (MINIMUM), up-sells, or funnel ad-ins, FULLY CREATED IN THE TIME TOGETHER!

Plus:

1:1 follow on support to help you implement and follow through.

I love doing this INTENSIVE deep dive work where we pull everything apart all at once, and then nail down the EXACT action steps for each person to take to get more paying customers and clients, who are soul-aligned, coming in NOW, who are also buying more things, because you’ve got all your damn shit in place!

This immersive day together is limited to 5-7 people per event. 

If this is speaking to you PM me here to apply / for more info!