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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!


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

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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4 Comments

  1. Ron Hughes says:

    In the spirit of stretching your health dollar I would like to let your readers know about an independent site that will compare health insurance plans for people at no cost to them. The site is http://www.ozecover.com.au.

  2. kelsey says:

    You have a list here of things you shouldnt eat could you post some foods that ARE good to eat? What about eggs? I see you do not like whole grain. How do you feel about fiber?

    1. Kat says:

      Hi Kelsey, you just need to go through some of my other posts, I’ve written on those sort of questions many many times. Try the nutrition category or enter anything specific in the search engine 🙂

Comments are closed.

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