I’ve been dreaming about it for years and working on it for months – now it’s FINALLY official:

TheX-Treme Results Challenge is Open! <—Your HALF PRICE VIP Invitation!

What is the X-Treme Results Challenge?

I created this unique opportunity after listening to valuable feedback from my readers. Even though you exercise and eat well, many of you are STILL frustrated by lack of results.

You see, I’ve competed many times in body sculpting before,  so I definitely know what it takes to get lean. Better still, I know how to do it in the quickest, healthiest way possible.

In the X-Treme Results Challenge program I’ve taken only the BEST methods and put them together with my ‘insider fat loss secrets’ that you won’t find anywhere else. And, probably
the most valuable of all, you’ll get direct access to me.

To celebrate the launch you can join the Challenge for HALF PRICE (this week only) – PLUS you’ll get the bonus X-Treme Results Recipe book for f.ree!

Take Your Body to the NEXT Level! <—HALF PRICE this week only!

In the X-Treme Results Challenge you can expect to discover:

• My unique carb tapering system (I used this diet to place in a National body sculpting competition)
• The Ten Success Commandments (without these you’ll NEVER succeed!)
• The fat loss ‘Miracle Sleep’ (when you experience this, the fat just MELTS off!)
• Insider tips, tricks and info (some things just CANNOT  be made public!)

Finally, you can work with me DIRECTLY…

In the past many of you have asked to work with me personally but since having little Kyah I just haven’t had the time. But now she’s a little older, you CAN! I’ll be coaching all participants
via my dedicated forum and I can’t wait to help you take your body to the NEXT level!

Better yet, I’ll be doing the program right alongside you!

Here’s what you’ll get with the X-Treme Results Challenge:

*My X-Treme Results Diet Program that I used to place in a national body sculpting competition – the BEST I’ve ever felt when dieting down to low body fat levels!

*Two personally created and tested training programs to sculpt lean, lovely curves

*8 WEEKS of coaching, guidance, tips, tricks and insider info from me

*Weekly Quick Check Summaries (so you know what to do at a glance)

But wait, it gets better…

If you act fast, you’ll also have the opportunity to lay your hands on an extra bonus that I personally compiled to complement the program.

X-Treme Results Recipes

One of the most difficult things we face when dieting is the feeling of deprivation. With recipes like Coriander (Cilantro) Chicken with Tomato Salsa,  Pancakes and Chocolate Cake with
Vanilla Frosting, you don’t have to! You’ll get this recipe book f.ree when you purchase the XRC this week. All recipes include nutritional values so you can easily fit them into the XRC diet
plan.

Mark my words; the X-Treme Results Challenge is a SERIOUSLY valuable investment. You won’t regret it!

http://www.idealbodiesonline.com/xtremeresults Launch sale ends soon

Dream, Believe, Achieve!

How are you all doing out there? Well I hope.

I have so many things to update on I’m not quite sure where to start. So I’ll start with the big move.

After having been in my hometown of Mildura all my life, my family and I are packing up and making the trek across to Adelaide. Of course the hardest thing of all is leaving family here – but Adelaide is only a 4 hour drive away so it’s easy access for visitors, and for us coming back.

Apart from being sad to leave my family, I honestly can’t wait. This move, and change, has been long overdue. The past few months has seen me selling our house, tripping back and forth to Adelaide searching for rental properties, child care and running the business which of course doesn’t stop. And of course in between all that was Christmas.

So you could say I have been under quite a bit of stress (slight understatement!). When I get to Adelaide, I’m taking a few weeks to settle in and relax. Goodness knows I need it.

Anyone who’s ever rented before will appreciate how quickly good properties are snapped up. Damien had been on realestate.com.au site every day for months and we rarely found anything that was suitable. We want a yard for Kyah – didn’t realize how difficult that would be to find. Add to that we need 4 BR’s or a study because I work from home, and the cost of renting becomes quite ridiculous. I have never rented before so it’s a new experience for me.

Well, we got a lucky break – we happened to be over there and Damien was searching the net, saw a new listing for a 4BR house plus study with a yard 150m to the beach! Within 24 hours we were signed up. I LOVE Kingston Park. It wouldn’t be the same if we were just moving to a house in the ‘burbs!

Here is the view from the front of our house:

Our new view

What I’m looking forward to in Adelaide…

The beach!
Stair runs at the end of my street
Walks along the esplanade
Sand sprints
Fresh food markets
Fresh seafood
Sporting events
New and interesting restaurants
Shopping!
More opportunities, things to see and do

Here’s my little beach babe:

Beach babe at Brighton

So, of course with all that I’ve had going on I’ve been *just* keeping my hand in the gym. I didn’t want to stop completely because I can’t stand going through that initial conditioning phase again. So I’m just doing 2 x week training and that’s it! No cardio. Starting to feel a little bit of fat gain creeping on, add that to the muscle loss and I’m really keen to get back into it with a vengeance when I settle in.

I’m going to do a hard core 8 week sculpting and fat loss program. Designed by moi. But my mind has been ticking over because I know how many people struggle to lose the last few kilos – or to go from looking good, to looking AMAZING. That’s what this program will be all about. It will be gym based, and involve 4 days a week lifting (plus cardio). I want to invite anyone who likes the idea to drop me a registration of interest to sue @ idealbodiesonline.com (remove spaces). I want to open this course up to my readers and clients. It will be run like a group coaching program, in a forum setting – with me as your coach. So if you’re tired of not getting results, and are ready to stop making excuses and go hard core, this 8 week program may be exactly what you need!

At present I don’t have much if any involvement with clients because I have a wonderful team of ladies who do that which allows me to work on other aspects of my business (like this one!). Those interested in this coaching program would have direct access to me in a group based online environment.

Email me at the above address with EXTREME RESULTS as the subject. This will provide me with information on whether this is something you guys would actually be interested in. I’ll be looking to kick it off around mid to late Feb.

Ok, well I’m off to the gym for a full body workout, then I better pack up the rest of my walk in robe. Our house looks like a bomb site at the moment as you can imagine. We have 5 more sleeps to go, and then we’re off!

Love, Sue x

We’ve all experienced it at some point or another.  Whether we were out with friends, on holidays, had family visiting, at a special event, or just lounging
around the house – food cravings got the better of us.

A weekend binge can feel like the biggest set-back ever, but it doesn’t have to be – if you know how to apply some strategic ‘damage control.’

If you use some smart strategies to pick yourself up immediately afterwards you can regain focus and control over your diet and avoid excess fat spill-over.

Let’s go over some quick tips to implement the next time you find yourself in this situation.

Reframe Your Mind

Firstly, and very importantly, do not panic. It’s easy to get all wound up because you blew your diet and then turn that day long binge into a week-long binge or worse.

Remember, you can’t change the past. What you can change is the future, so let’s wipe the slate clean and move on—you have control from this point forward. There is nothing to be gained from
dwelling on what you can’t change and wasting emotional energy on guilty thoughts.

We all tend to over-think things and make them a lot more complicated than they really are. Keep it simple and realize that it’s all about choices – and it can easily be all onwards and upwards from
here.

If you can put this cheat behind you and refocus on moving forward, you can stay calm, collected, and composed. That is a big key to long term success.

Drink More Water

When you wake up the next morning after a binge, chances are you’ll be feeling two things: ravenous and bloated.

You’ll be bloated due to the excess carbohydrate consumption you likely took in, along with a high intake of sodium depending on what foods you indulged in.

And, due to the fluctuating level of blood glucose in your body, along with insulin, your hunger will feel likely feel out of control.

Start drinking water immediately upon waking to start to get your body back to a normal status. Not only will the water fill you up making it easier to avoid overeating in the coming hours, but
it will also help you combat the water retention and bloating as well.

Water is going to be especially important if alcohol was involved in this binge.

Reduce Carbs and Boost Your Protein

The next step to recovery is to significantly reducing your carbohydrate consumption while you increase your lean protein intake.

You need to avoid topping up your carbohydrate stores so they don’t continue to spill-over into your fat stores. The lean protein will help to rebalance your blood sugar and stop the cravings
and hunger. It will also speed up your metabolism and increase your rate of fat burn due to its thermic effect (the amount of calories needed just to digest the food).

Focus On Vegetables

Eat as many vegetables as you can. The fibre will help boost satiety and veggies provide very little calories to your intake.

Furthermore, they will flood your body with nutrients, helping you get back on track from a nutritional point of view.

The foods we tend to binge on are usually quite nutritionally devoid in nature, so this is important to consider.  Not only are you combating fat gain, you’re combating poor
nutritional intake.

Put the Extra Calories to Use

Finally, you should plan to get active.

With all the extra carbs and calories in your system now is the perfect time to perform a high intensity workout.  The intense nature will use up excess carbohydrates and glucose floating around your system, it will help to dramatically accelerate your metabolic rate (thus allowing you to burn off any excess calories consumed more easily), and it will put you back in a healthy
frame of mind.

Follow the above guidelines for a few days in a row until all the excess carbs are gone from your system. Then continue on in with your usual diet and training regime.

Food binges happen – it’s a part of life for most women. With this great damage control strategy in place though, a weekend binge doesn’t have to set you back for long (or at all).

So it was my (not so) little girl’s birthday party this weekend.

There’s nothing like a child growing up to make you stop and think how quickly time passes by.

We now have a house full of new toys that will keep her amused for weeks! She just loves to sit and read, build blocks or play with cars or trains (she’s not much of a doll person at this stage).

The weather was perfect for her party out at nana’s house and we all overindulged in some yummy home cooked food and Dora the Explorer birthday cake. Let’s just say I have some calories to burn off (lucky it’s leg day today!) and I’ll definitely be able to put Shaun Hadsall’s 4 Cycle Solution depletion cycle to the test this week!

We are actually selling our beautiful house – and moving from the town I was born and raised in. Which I must say is a little bit sad, but at the same time quite exciting.

I’ll be sad to move from my mum and family, and my awesome friends, but looking forward to new adventures in Adelaide.

At the moment we are going through inspections every weekend which is quite painful but after 2 we now have a good routine going and get the house looking spotless quite easily now.

So today to make up for yesterday’s diet indiscretions I’ve dropped carbs from my diet, all except one meal which I will consume after my workout. I’m training legs today as I mentioned, and to burn a few extra calories I’m going to walk to the gym and back.

My leg (and abs) session will go something along these lines:

BB Squat 12, 12, 12, 10, 8, 6, 4, 2 (finding the weight I can do 12 reps with, the last few being a struggle – then adding weight and reducing reps for each set thereafter)
Single Leg Split Squat 3 x 10
Box Jump 3 x 10
Walking Overhead Lunge 3 x 10

Hanging knee ups 3 x AMAP
Prone abs on TRX 3 x AMAP (actually I’m not really sure of the name of this exercise. In a prone position, you stick your feet in the TRX handles, hands holding you up in a plank position – then bring one knee out to the side and back, followed by the other one)

I focus on glutes and hamstrings in a session later in the week, that’s why you don’t see any of that here.

Give this workout a try – you might need a spotter on the squats if you are really going to give it everything.

Have a great week everyone.

Think of motivation as doing what success requires, but only when you feel mentally and emotionally inclined to do so. So, only when you feel like it.

Think of commitment as adopting an attitude of ‘whatever it takes’. No matter what, you won’t let anything stand in your way and if something does, you’ll find a way around it.

You need to be motivated to start a fat loss program but this is usually the easy bit. You are motivated by a health scare, an upcoming event, or because you can’t fit into your skinny jeans anymore.

These are good examples of things that motivate you to take action, but this alone will not see you succeed. What will happen when it’s raining outside, you have a social engagement or you simply don’t feel like it? Without a doubt, some days you you’ll just want to curl up on the couch and eat a bag of Twisties.

It’s okay…it’s natural. Motivation ebbs and flows.

You aren’t going to feel 100% motivated every day to eat right and exercise. Accept it – but don’t let that be an excuse to fail!

What really matters to your success is your commitment level.  When your motivation drops you need to rely on your commitment because along the way there will undoubtedly be many opportunities to quit.

Once motivation starts to slip, people generally become a little complacent. They’ll skip a workout session. They’ll eat more than they should. They’ll say ‘bugger it, I’m having dessert’. Then they’ll assume that since they’ve messed up, they’ve ruined everything – and ultimately that they might as well forget about it and go back to overeating and being lazy.

If you aren’t 100% committed to doing whatever it takes no matter how you are feeling, it will be easy to start graduating back toward your old habits. So, before you start your fitness and fat loss program be sure to write down your goals and be even surer to fully commit to them. Regularly revisit and recommit to achieving your goals. Because to experience true success, when your motivation disappears, your commitment must remain.

You have to ask yourself what are you personally committed to doing in your life today that will bring you closer to your fitness goals? How will that happen?

You can have goals, but you still need commitment to doing whatever it takes to achieve them.  Most people are fine as long as their goals are within their own comfort level.

It’s when things start to get a bit difficult and they don’t feel like doing it anymore that they give up. Commitment is what is needed to get you over the other side. Just identifying that there will be a time, or indeed many times, when you don’t feel like continuing, is a great start. You are aware. And now you can do something about that.

As an example of operating within your own comfort level, you may be perfectly comfortable giving up a certain food simply because you don’t care about it that much. You can willingly give up potato chips. But you didn’t really like them all that much to begin with – so it was a pretty comfortable sacrifice.

But what happens when it comes to avoiding ice cream or chocolate – things you know aren’t healthy but things that you like to eat on regular occasions. My bet is that you will start to look for a way to get around it.

You might promise yourself that you will only eat a small half cup of ice cream, but both you and I know that you’ll end up eating a larger portion or even the entire tub. Quite simply, if you don’t step out of your comfort zone and eliminate it completely, you aren’t going to see success and if you aren’t committed to doing so, you are wasting your time.

What we want and what we are committed to can be two completely different things. People are in love with the idea of change and the idea of getting lean and fit. But very few are actually willing to put up what’s needed in order to see awesome results.

It takes effort, discipline, sacrifice, self-control and perseverance. It’s not easy. But it is worth it, a million times over. You’re going to look and feel like a brand new person and that effect will translate to every other part of your life. You’ll wonder why you didn’t get your act together much sooner.

Look back over your list of goals and your reasons for getting in shape. Are you willing to do the work necessary to make these changes? Are you willing to honour yourself promises day in and day out in order to see success – even when you may not feel like it? If so, you’re the one that will finish up at the end of your challenge with amazing results while most others are right back to square one.

Excerpt from Motivation Magnified – Win the Mental Game of Weight Loss

Tell me, how do you maintain commitment? Leave me a comment!

So how do you get a drop dead gorgeous body at any age?

It’s done via a two pronged approach – by increasing the amount of lean muscle tissue you have and burning off your excess body fat.

This process is not called ‘losing weight’ – it’s called Body Recomposition.

Whether you are a professional fitness model or a stay-at-home mum, if you want a nice firm backside, shapely arms and shoulders, a slim waist and some abdominal definition – your goal should not be just to lose weight; it should always be to improve your body composition.

So today I bring to you My Top 10 Tips for Body Recomposition.

TOP 10 TIPS FOR BODY RECOMPOSITION:

1. Train with challenging weights in the 6-12 rep range

Adding lean shapely muscle (called hypertrophy) is best achieved with challenging weights in the rep range of 6-12.

Hypertrophy is the process of increasing the size of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size.

If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle gain. But, DON’T be afraid of building huge many muscles – it simply can’t happen as women don’t have enough of the male hormone testosterone.

2. Train at least 3 x week with weights

You need to stress the muscles often enough to elicit the adaptation response. The muscle then gets stronger and bigger, due to the stresses placed upon it. Therefore challenging weight training 3-5 x per week is recommended.

3. Eat plenty of protein

Protein will also help keep you fuller for longer and it has a thermic effect within the body, meaning that it takes additional energy/calories in order to break down the protein to be digested and used. So it’s great for muscle building, recovery AND fat loss.

4. Reduce your intake of carbohydrates but don’t eliminate them

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin.

Yet carbohydrates are beneficial for brain fuel and for muscle recovery and are your body’s preferred energy source – so don’t eliminate them completely. The best time to eat carbohydrates is around your training times – before, and especially after a challenging workout. If you do this, you can be sure your carbs won’t be stored as fat.

5. Eat more veggies

Not only are fibrous veggies low in calories and packed with nutrients but they also have a high thermic effect so use up a lot of energy just to digest. And, cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts even help to counteract estrogen dominance, an insidious hormonal condition that many ladies suffer without even knowing.

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals.

You need to eat regular meals packed with protein, some complex carbs, lots of veggies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain
weight long term, making it harder to get it off and keep it off. Not to mention, it’s no fun being hungry all the time.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly – and this has two negative outcomes.

The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive – especially the popular long, slow kind such as long distance running or cycling.

Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. Metabolic resistance training is a great option especially if you don’t have a lot of time.

The aim should always be to do as little cardio as possible if body re-composition is your goal.

Excess cardio also makes you hungry, and you’ll start to compromise your diet by over-eating.

9. Throw away the scale

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient
If you’re wondering how long it takes to transform your figure, an excellent time frame to give yourself is 12 weeks. If you are looking for rapid ‘weight’ loss, you will most likely find yourself losing a lot more precious muscle tissue than fat, becoming unbearably hungry and wrecking your hormones in the process.

If you need help in the area of body recomposition and are looking for a cost effective, practical solution check out my Ideal Body Blueprint program.

For a more personalized approach to getting a drop dead gorgeous figure, with coaching accountability and support, check out our award winning Body Makeover Programs

For more great recipe ideas see our new Lean & Delicious collection.

And as a way to say THANK YOU for your support I wanted to give you one of my favourite recipes from one of the books in the collection, Fit and Tasty Main Meals. You will find that below…

But first, if you love cooking delicious healthy meals and treats, you can secure our brand new collection of fit and fabulous recipes at a fraction of the individual retail price.

One of the great additions to our newest fat loss and fitness resource is that it includes our new STAR rating system. So at a glance you’ll know EXACTLY how and when you can include each recipe in your
current diet regime. No guesswork required!

Fit & Healthy Muffins, Chocolate Lovers, Sizzling BBQ’s, Salads Galore and more, you’ll never be short of ideas again.

Here’s where you can grab your copies:

Lean AND Delicious! <—Less than HALF PRICE!

Enjoy the recipe!

It has been a particularly bad one for me. Generally I average one mild cold a year, but this winter saw me really sick with a flu that lasted 3.5 weeks – followed up less than a week later by an extreme head cold
turned sinus infection. 3 rounds of antibiotics later, I’m just getting better now.

So it got me to thinking.  While my current diet may be keeping me lean, perhaps it’s not doing all it should be for my health and immunity?

So while I’ve been on holiday in gorgeous Noosa for the past 8 days, I’ve decided that when I get home I’m going to experiment by making a fairly significant change to my diet.

I’m going Paleo. And Raw. Ish. Yes, paleo, raw – with a twist of ‘lifestyle’.

Paleo is hunter gatherer style. Meat (not overboard though), veggies, fruit, nuts, and other good fats – olive oil, coconut oil, avocado and so on. So I’ll be gluten free, and dairy free – dairy is a staple for me so
that’s going to be the most difficult.

Raw, well, I’ve purchased a Vitamix and am ready to juice! Because I have ongoing adrenal issues I need to be careful with sugar consumption. And that also includes fruit. No fruit in the mornings for me, as this can be detrimental to adrenal function. So I’ll have an afternoon juice rather than a morning one.

The lifestyle twist? I’m keeping a cup of coffee in the morning. And one day a week I’ll eat whatever takes my fancy. And post workout, I might add a scoop of whey protein.

Here’s my plan:

Lemon water on rising. Then:

1. Egg dish – with veggies ie spinach, mushroom, tomato omelette
2. PWO shake – made with fresh almond milk, fresh dates, frozen banana, raw cacao powder and whey protein
3. Almond butter and sliced apple, or a fruit/veggie juice with nuts
4. Paleo inspired dinner – this is one of my favourites:

Argentinian BBQ Chicken

While it doesn’t look much food, understand that the paleo way of eating is quite high in fat (and fat increases the calories) – but that’s ok because it’s low in carbs. As long as your carbs are low you can (and should) eat relatively high fat.

Here’s where I’ll be drawing some of my inspiration and recipes from:

www.idealbodiesonline.com/PaleoCookbooks

www.idealbodiesonline.com/EatingForEnergy

If all goes well I might put this into a new program for my peeps!

Sue x

However, most of the time people who calorie-count to control their weight or to lose weight have more hurdles to overcome than they realize:

Hurdle #1: Calorie counting.

Calorie counting alone doesn’t take into account the types of foods you should be taking in or the timing of these nutrients. This is extremely important when it comes to changing the shape of your body.

You may be familiar with some popular diet programs that rely on just counting calories. Have you ever noticed the people who lose weight on these programs simply end up a smaller version of the shape they were in? They are not lean, toned, defined – they are simply a smaller version of their old self.

Hurdle #2: Types of calories.

The type of calories you ingest is vitally important. Eating junk food calories or calories high in sugar can make you tired, hungry and moody due to unstable blood sugar levels.

Therefore, you’ll be more inclined to overeat. Good nutritious foods such as lean proteins, some complex carbohydrates, fruit and good fats, and plenty of vegetables is what you should be focusing on. Choose unprocessed foods where possible – avoid boxes and packaged foods.

Hurdle #3: Calorie conservation.

If you are eating the same low calories day in day out, your body will become very efficient at conserving calories.

Your body reacts the same way it would if you were experiencing a real-life famine… your body reacts as if its very survival is in danger!

When your body’s metabolism slows you will then need to consume less and less calories just to maintain the same weight.

One thing that can help is incorporating a free or ‘cheat’ meal – the additional load in calories when strategically planned can actually work to your advantage.

Hurdle #4: Training.

Those who train regularly need enough calories to sustain those training sessions and to facilitate recovery. Many people simply try to keep calories as low as possible, usually with disastrous results.

Hurdle #5: Misleading food labels.

Lately, there’s been a lot of media coverage about how many foods are deliberately mislabeled. There are more calories in them than you think.

Why is this important?

If your calorie counting is even one or two hundred calories off because of misleading food labels then you’ll gradually gain pounds – not lose them!

Hurdle #6: Overestimating calorie burning.

Unless you’re accurately tracking how many calories you’re really burning, chances are you’re consuming at least as much, if not more, than you’re burning. The result is weight gain.

Hurdle #7: Sinful foods.

We easily forget to count foods that ultimately put us over our daily calorie limit. It’s tough to keep track of everything. Maybe a bite of a brownie here, a sip of a coke there and a lick of the peanut butter jar are all neglected to be recorded as calories, however, a bit of a sip and a lick all add up over the course of a day and these add up to pounds over time.

Hurdle #8: Personal guilt.

If we happen to go over our calorie limit that we set for ourselves, we end up feeling guilty and ashamed.

Often, this is enough for many people to start an all-out binge fest. After all, you may as well make the most of your mistake right?

This is a surefire way to start (or continue) yo-yo dieting which will ultimately damage your metabolism and make you fat and unhappy very quickly. Worse, yo-yo dieting will make it very difficult for you to maintain a healthy weight long term.

As you can see, the calorie counting approach to fat burning can be full of holes. It is vitally important to keep tabs on what you put in your body but by constantly counting calories you can actually end up hurting your results.

END ARTICLE

If you’d like a guaranteed method to lose fat and sculpt your body without the hassle of counting calories, stay tuned until next week…

I have a surprise for you

Sue