Tag Archives: fat loss

How To Get Abs – Seminar Notes and the Audio

In this material I cover and uncover what it takes for you to get the abs you want, through other means other than counting calories. Sure calories count, but they aren’t the ONLY thing that aids or stops fat loss.

Click here to download the pdf handout >> Abs seminar July 2016 KMM

I’ve also included the link to the audio recording of the seminar.
It’s best if you start that at 4min 15sec. You will need a quiet room to listen to it, or a set of headphones.

Let me know if you have any questions..

Is fat gain caused by Nutrient deficiencies?

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It’s been a while since I wrote to you, so I hope you are doing well?! xx

For some reason as far as weight loss is concerned this topic keeps coming up for me. Maybe it’s just like how when you look out for a white car you want to buy, you see them everywhere..

Anyway back on the topic of deficiencies and fat loss. As you have no doubt noticed, it’s very easy to lose weight when you are younger, as you may already know and I have a theory for that, which I might add is getting more and more ‘proven’ by the ‘experts’ research.

Nutrient deficiencies from age, stress and babies!

(I’ll include a very large link to more research in the next email.)

What I really want to discuss today are some other facts which aren’t as well publicised in the media and those are that to ‘lose fat’ and keep it off, your body needs to be healthy. Healthy from a standpoint of being fully topped up in happy hormones, vitamins and minerals. Minerals which, some of our bodies are better at holding onto, as we age, or for genetic reasons, than others bodies.

Lots of things such as age, having babies and stress all play a huge rule in how our bodies metabolic functions cope. Post baby I was definitely in the ‘not coping’ category and you could tell this from the 40 odd Kilograms (90 pounds) I gained during pregnancy – which did not fall off.. anyway I digress.

Stress plays a huge role too in body fat reduction and can be attributed to the bodies natural metabolic processes of circulating unwanted ‘stress chemicals/cortisol’ taking place. Hence when you allow the body to de-stress you then allow fat loss… (I’m going to save more info on the ‘stress part’ for another blog post).

I truly believe that nutrient deficiencies are a key reason as to why some people lose weight faster than others.

You see nutrient deficiencies lead to poor overall health as the health of the body as the internal function of each cell is effected. In fact the entire digestive system as a whole is effected. (yep you know what I mean, the number ‘2’s’ start to slow down and/or not eliminate fully… and you can clearly see why having a gut full of that is not good for you and also means you are bloated..).

Now just think of each of your several trillion cells which you are made up of, not being able to ‘eliminate’ their waste products. Yep, you know what I mean… those little cells then get tired, slow and reproduce the next cell with less than efficient building blocks, hence speeding up the aging process.

So once the entire metabolic process slows down, more toxins circulate and we often gain weight. Weight loss, or fat loss is a metabolic process. We grow and store fat cells is because our liver chooses to grow the fat cell, then shuttle toxins in there instead of allowing them to circulate through the blood stream and endanger the body. It’s the elimination of waste products and toxins, fast, that is pinnacle to being able to eliminate fat.

I hope you can see it’s not all about the calories?

The solution

Fancy supplements are not usually needed long term, however basics often are. They re-fuel the body with the essential nutrients we simply do not get from the soil anymore.

When our cells have the complete nutrients they desire they are then able to eliminate waste product in all forms from within our cells.

So how do you get ‘Healthy’ and re-mineralise your body.. To support your liver and all metabolic (especially elimination) functions.

Here we go I’m going to tell you what I did step for step post baby supplement wise (I’m going to piss a lot of high paid coaches off here).

I want to also state that every person is different and that to really conclude what you are deficient in you can have a blood test (and not the standard blood test your G.P will give you), but something from a specialist, reply to this email if you want some peoples details close to you where can do this.

My personal supplement list;

2 capsules of Hcl (500mg) during each main meal, to aid stomach acid production – The absolute KEY (in my opinion) to aid digestion and therefore absorption of nutrients, therefore enhancing fat loss.

9-12,000 mg of a dha/epa blend per day (fish oil) Spread through the day.

6 capsules of zinc (chelated form), spread through the day. Only taken with food.

4 capsules of magnesium (chelated forms) daily at night before bed.

30-40,000 iu of vitamin D, 2 x per week

Multivitamin (6 capsules daily) 3 with Breakfast and 3 with Lunch

1 dosage of an oestrogen reducing pea and rice blended protein shake per day.

This is not a prescription for you. All of these are very high dosages.

They worked/work for me.

Everyones situation is different and I need to say ALL supplements are VERY different quality. Make sure you use practitioner brand and a practitioner recommendation for you and always listen to your body. There was a few other things I included and rotate between having and not having but these were and still are the main (especially after times of stress for me – I often re-start them).

so where are you at yourself?

I’m interested to hear if you have any questions.

on a different topic there’s two up coming events where you have the opportunity to work with me;

I’m doing a 7 day face to face intensive in Jan in Melbourne – AM Daily sessions

7 days starting the first week of January where we spend the morning together and I personally coach you on Mindset, take you through exercise and coach you on nutrition to get you results, looking and feeling amazing. Lots of bonuses and extra surprise thrown in.

‘on location in Melbourne and also then in your home’

Reply to this email to lock in your place.

and a 5 day Retreat which will blow your mind in Qld – March 2016.

Reply to me on this email if you are interested in either of these.

As usual, there will be limited spots.

Everything is available on payment plan, never let that be an issue for you to get results.

xxx

Chat soon,

Kate

Has your thinking got you paralyzed?

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Do you think too much before taking action?
Below are 5 steps to get over your paralysis by analysis.

I’m sure you have heard the expression.. Analysing things to make sure the steps you are going to take are actually the right ones and that you won’t fail when you do finally start. The problem is this behaviour tends to see you pausing for a VERY LONG TIME.. and actually not starting at all (or giving up too easily when you fail). Probably not something which is productive if you want to get results in a certain area of your life, agree?

Anyway I see it all the time in my industry, as people are sooooo confused because of all the information out there. When if they just started, just actually did something, lots of times anything, they’d have more power and flow to be able to make a change in their path if that’s what was needed.

Instead they go by one of the many quotes they’ve read that might have said something like “Fatloss won’t work if you don’t do ‘x, y, z’ – and in the right order”.

So by not starting they are intellectually procrastinating. And probably just falling for marketing of some kind..
In fact worrying about getting things perfect in any area of your life ain’t that productive so here’s my take on what you can do about it… but you have to implement today, ok? haha – scared or not.

My tips are influenced by the fact that I’ve noticed a trend amongst the winners in the fat loss game. I’ll let you in on a few secrets of what I’ve found out and here are my top 5 tips to overcome your paralysis and get started towards results and being a more amazing version of yourself. (More about joining my group of online chicky babes who GET results in a minute)

1. You have injuries and you ‘can’t exercise’.

Great!

Train another body part then. Sore back, train your arms. Sore knees, train your upper body. Sore neck, train your lower body.

Although breaking it into sections will sometimes go against ‘what you know’, but you want results right? So try something different.

People who exercise regularly get injuries, they aren’t just a lucky bunch of injury free people.

However they (and soon you) find something they can do regardless. Consistency is the key. Turn up and DO SOMETHING, ANYTHING. That brings me to point 2,

2. TURN UP – Worry about what you are going to do WHEN you get there, not after the alarm goes off for example.

3. Get accountable to someone. Maybe someone to a. learn from, or b. be scared of. Don’t let this person let you use your excuses, otherwise what’s the point? More of the same equals more of the same.

4. Learn how to fix the problem you have to overcome (Injury or internal dialogue of your own). Working on yourself is a constant art form of creating a more amazing you. Often it’s the internal dialogue and our patterns and habits need help to change but it all starts with being honest with yourself. And asking the right questions. Want help? It’s out there just ask for it.

5. Some day is NOW. Otherwise someday is never. the excuses you use now, will continue to stop them if you let them. Don’t be overwhelmed. Change happens gradually, but easily once you get onto a good thing. Change one thing at a time and do it because you love and respect yourself, not to punish your body.

Go create a more awesome version of you x

Let me know if you need a hand.

Registrations are now open for my post baby weight loss FULLY ONLINE 12 week Program. Click the link to register your details. I cover EVERYTHING and YOU GET RESULTS! 🙂 This program is my heart and soul, everything from nutrition to mindset, recipes and programs for gym and at home. Places are limited each round. The time is NOW 🙂 Click here to apply.

Chicky babes only please.

Me Fat vs. Now – How I used to think

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My aim with this post is to help you shorten your pain and frustration if you are in any,

while you are trying to ‘get healthy’ or ‘lose weight’.

Here we go;

As soon as my eyes were open in the morning this is what Id’ think;

THEN: I can’t believe I’m this fat, I should know what to do to change, I’m a personal trainer 🙁

insert picture here of someone squeezing their fat and having a very sad face 🙁

NOW: I am so grateful for this little healthy girl who’s just woken me up… and I’m also grateful for… x, y, z. (the list changes daily) – Sometimes I still have to fight off the habit off squeezing any fat and saying negative things to myself, but I’m definitely winning that war. Distraction is a great thing.

NO I’m not saying I’m fat, but see how we all do our own heads in with this talk? – I’m similar to you, we are all a work in progress.

————–

THEN: It doesn’t matter that I eat this packet of raw cookie dough as I’m fat anyway and completely bored with my life.

NOW: I’m conscious of what I’m eating. I mostly follow ‘paleo’ eating (I have done for approx 12 years) although I sometimes add carbs like sweet potato, potato and some rice. Most importantly I’m mindful – and present, while I’m eating it… even when I do overdose on the odd family block of Kit Kat or Potato cakes.

See, I still have treats (or eat off the plan), often several times each week but it doesn’t happen as often as it used to – plus it makes me feel sick which is a real deterrent. And I just want to add, I don’t sit there and put myself down while I’m doing it, I enjoy it. I now think, oh well, this might disrupt my sleep and I’m going to feel a little ‘hung over’ from the food tomorrow so I just know that’s going to happen and the world won’t end (I also try not to make major life changing decisions on these days haha – as that’s how I ended up in Melbourne, coming from Sydney. I made a tired decision, long funny story that one).

OH ALSO A Damage Control Supplement Tip: I also take 2-3 fish oil (or borage seed oil) capsules immediately afterwards, AND 1 Green Tea capsule, so my blood sugar doesn’t spike too high and then crash (which leads to the growth of more fat cells, one feeling more ‘crap’ for want of a better technical term and not to mention a damaged pancreas).

————–

THEN: Just do functional exercise as it uses your whole body at once for more of a fat burning effect, and it’s great for stability and strength.

NOW: I’ve realised the more full body circuit / running / long cardio workouts I do, the tired-er I get. (This has only effected me post baby I might add, which is why I sometimes like to take it out of mumma’s weekly exercise routines when they are my clients). I’m not saying don’t EVER do them, I’m just saying listen to your body, it knows and maybe there’s no need to bash it into being how you want it.

————–

THEN: Who’s body is this?? I hate it!!… (I used to run into things with my hips for the first little while after I had my daughter, then I got used to being bigger – which was depressing in itself). I completely disrespected myself and I thought that if I bashed myself up enough that would lead to me finally getting my size 10 body back post baby. But 4 Years after having her I was still close to 90 kg and a size 16-18 🙁

NOW: I’m stuck with this body for life, I will nourish it, respect it and damn well get it to do what I want by working with it, not pushing against it. Rather I need to develop patience.

I really had to let go of what I knew to be ‘the best way’ of exercising and eating and I had to try new things 🙂

It also helps that I have dived into, and I am incredibly grateful for, my work and the ability or career choice of making my life about helping other people, as soppy as that sounds. There’s nothing (that I’ve found) to be as effective to make you forget about your troubles as contributing to others and being around other people. So maybe you could get a cause bigger than yourself?

For a more detailed explanation of my post baby weight loss story, click to have a look at these videos I made here. They pretty much bare all.

Maybe you are not on a weight loss journey, maybe you are just on a ‘learn a new skill’ journey… I hope you can get something out of my story. I know I learnt to try new things rather than pushing crap up hill, so to speak.. by repeating old methods, day in day out, even though they weren’t working.

One simple example was that I had been exercising longer instead of smarter… To the detriment of my body as I got very, very tired, (and all you mums out there know you can’t afford to work, run a house and have a sleep in the middle of the day).

Here’s the link to my post baby weight loss videos again.

For now, stop bashing yourself. Love yourself instead. Know that you WILL get there, where ever you are going.

You are already amazing xx

Want to get laid?

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I recently opened an email from a colleague of mine in which he said he knew why we all exercise and it’s glaringly obvious (to him), and it’s because we all want to get laid! He might not be far from the truth but I can’t believe someone said it!

When you think about deep down the reasons that you exercise do you honestly think it’s because you want to get laid?

I’m going to be sexist here… I do think men are highly motivated by money and sex (and only money ’cause it will get them more sex – or admiration and respect, and therefore have chicks wanting to sleep with them which pretty much means the same thing, no?)

So do we ALL (guys and girls) just want to get laid?

I know sometimes, (depending upon my mood) I find it offensive that that’s what guys think about all the time, but then sometimes I also think ‘the poor buggers’, ‘they can’t help it’. I guess it makes them kind of simple and easy to read, but therefore easy to please (the one you are in a relationship with anyway).

Too controversial for you? Have I hit a nerve? Aren’t I just telling the truth? Well why do you exercise…?

So why do I exercise?

..well to be honest of course I exercise to look great naked. (I have to say I do also exercise as it keeps me sane – Or slightly less psycho…haha). I don’t care how skinny you are, some people still don’t look any good in a bikini. You know it.

Now I’m not about being that critical of other peoples bodies I think all people (especially females) need and deserve to feel gorgeous naked and with clothes on. REGARDLESS of their size. Self esteem is soooo undervalued and so important in life, if you ask me.

Now, if you are a girl reading this I want you to know you can start to feel like that NOW!

Don’t wait until you have the perfect body (I’ll discuss the difference in my headspace of when I was fat vs. thin in the next email), but I can promise you that the biggest ‘leap’ forward you can take towards looking HOT naked is to change your mind set. NOW.

I know that may not sound logical or make sense but you really have to try and ‘get it’ if you don’t get it already. Confidence is incredibly attractive and you do lose 5 kg automatically when you stand up straight.

This new 28 day program of mine which covers exercise, nutrition and most importantly mindset should be called, ‘Look Hot Naked’ but instead it’s called 28 Days to rapid results’. Click this link to claim your spot and make the most of the rest of your January now www.28dayrapidresults.com

and I’ll see you on the lean, ‘Sexy’ side,

which could be in the next few minutes depending upon what you tell yourself 😉