But it seems that when it comes to food, “boring” is the way to go.

I’ve just come across a 2011 study published in The Journal of Clinical Nutrition that suggests being boring with your food choices can help you lose the kilo’s. [1]

For this study, researchers set out to investigate long-term food habituation in obese and non-obese people.

So we’re on the same page, let me give you a brief explanation of what habituation is.

Simply put, it’s when a repeated action no longer produces the same result.

A quick example… do you drink coffee?

If so, you can probably think back to the time when you tried your first cup of joe. Chances are you felt jittery, and maybe even felt your heart beat a little faster.

But if you kept on drinking coffee, chances are you felt that kind of reaction less and less. And you’ve probably noticed that the more coffee you drink, the more it takes for you to stay “awake” and get the effects of the caffeine.

This is habituation. Your body’s receptors become less responsive to the caffeine, so it takes more of it to get a response.

So this study wanted to see what happens when you’re exposed to the same food, again and again.

The researchers in this study recruited 32 women.

Half were obese and the other half were not. They were randomly divided into two groups:

Group 1 was the “Weekly Group.” This group of women participated in once-a-week experimental food exposure. This lasted for five weeks.

Group 2 was the “Daily Group.” They participated in the same experimental food exposure for just five consecutive days.

During the experimental food exposure sessions, the women were asked to complete a series of tasks, after which they were given a 125-calorie portion of macaroni and cheese.

The women were allowed to complete more tasks in order to receive more food, with no limit placed on how much more food they could “work” for.

As you may have guessed, the “Weekly Group” increased their total caloric intake by almost 30 calories a day.

The “Daily Group” decreased their caloric intake by 100-calories a day.

Also, it’s important to note that there were no significant differences in how obese women responded versus non-obese participants.

This study suggests what many of us have suspected… making the same food choices on a regular basis will help you eat less!

Sure, it might be a little boring. But if your goal is to lose weight this coming year and get in the best shape of your life, it might be worth your while.

Plus, if you analyze most people who successfully make a dramatic physique transformation, you’ll find that the majority of them eat the same foods day in and day out.

Once you’re in “maintenance” mode, then you can go back to putting in a little more variety and mix things up accordingly.

Christine Gillen, 34, Taringa, Scientist

“I had been attending regular thrice weekly boot camp classes and was steadily losing weight and but after 5 months of training and a weight loss of 15 kg. I had hit a plateau in both weight loss and in the improvement of my fitness levels. The twelve week challenge gave me the motivation and added that extra bit of exercise to my routine to switch my body back to weight loss mode so that I could finally lose that last 4 kg and reach my goal weight! Without the extra Saturday boot camp I would probably still be trying to shift that last little bit of excess weight – plus the friendly rivalry of the other attendees pushed me to train harder and helped me out of my fitness plateau too”

“Congratulations to Christine on her remarkable weight loss this year and thank you for all your hard work and fun you’ve brought to the group”

Chris

“I’ve Got My Life Back!”

Claire Hanley, 53, Nurse, Teneriffe

“After sustaining a fractured back in early 2010, spending 4 months in a back brace, and making a slow and painful recovery, I found that I never returned to my pre-injury self. The next year was a downward spiral for me with changed body posture due to pain, reduced mobility and balance, increased weight gain, lack of self esteem. Which lead to isolation? After becoming quieter and leading a sedate lifestyle for nearly 17 months, I found myself dreaming of my old active and outgoing lifestyle before my injury… I wanted my life back!!

I thought about joining a Gym, but because of my reduced self confidence and being in my middle years I felt that was not the way to reclaim my old life back. After much thought I decided to find a personal trainer. My specifications for a personal trainer included being sensitive to both my own and my partner’s ages (mid 50’s); they needed to be compassionate toward my condition, considerate and respectful. Our fitness was low…

I found Chris Tuck of Supreme Fitness on the web and set up a one-on-one meeting.  Chris spoke to us about our wants, needs and also our goals, what we hoped to achieve. He explained in plain English to us both about his 12 week program and the importance of food and exercise to achieve our goal. After our first meeting, we both felt that Chris Tuck fitted all the needs that we required in a personal trainer and signed up for the Supreme Fitness 12 week program.

Our first training was to see were we where at with our fitness levels, food intake, weight and measurements. I could barely run 100 metres or complete any of the exercises. While I considered my diet to be very good, (I am a vegetarian) and only eat unprocessed foods, Chris went through my daily intake thoroughly and, to my dismay, found that I was lacking in many of the vital Vitamins and Minerals, accounting for my continued tiredness.

The next 6 week journey was not easy, after the 1^st real session I felt flat and dishearten, my knees became very painful and my legs would barely carry me. I was worried I wouldn’t even make the 2^nd session.

Our 2^nd session with Chris was 3 days later and I was still hobbling around in pain. Chris was not only completely understanding, but listened to my concerns with compassion and respect, and then developed the next session to accommodate my abilities.  He spoke to us about the importance of after exercise stretches, and the need to feeding our muscles the right food after each session to repair and build muscles and reduce pain.

Because of my lack of mobility I developed many aches and pains in my knees so I decided to seek the help of an acupuncturist Chris recommended with great results.

I continued to turn up to training sessions  twice a week with my partner where  Chris would  kept me going with encouragement, humorous manner while always remaining respectful.. After 8 weeks of hard work and training we were both getting stronger and began looking forward to our sessions. I have gone from being in pain and  not being able to run 100 meters or lift 2.5kg, to  after 10 weeks  running over 1 km, lifting 4 kg and swimming 600-700 meters and totally enjoying  our own sessions and being pain free. We have also started our own walking and running approx 3 times a week.

I am glad to say that we have completed our Supreme Fitness 12 week program.

While my journey has been  very hard and I have had  pain , with Chris’ encouragement we have increased our fitness  beyond what I thought I could achieve in  10 weeks and have come to enjoy the exercise sessions with many  good laughs along the way. We have. Also both lost 4 kg and 32 cms. And I am enjoying pulling out my old clothes again.

Where to from here, well we have both reassessed our goals and have decided to stay with a Chris Tuck as our personal trainer for the start of 2012. We both feel that with Chris’s knowledge, guidance and encouragement we will achieve our goals faster and more importantly will have a greater understanding of our bodies needs to gain better fitness and then how to sustain it.

Because of the increased fitness I am back to being self confident, my balance has returned and my posture improves daily. I enjoy being pain free most of the time and being back to my old self.

Our lives are back on track and we are both totally embracing our new found fitness with biking and long walks on the weekends. I am excited about 2012 and what we will both achieve with Chris over the coming weeks.

My new goal’s for 2012, to get back into my passion scuba diving and sailing BRING IT ON!” Claire

“Thank you Claire for all your hard work and persistence and congratulations on your results so far! You’ve come along way already and I look forward to helping you make more big changes in 2012″

Chris

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“Goodbye beloved couch, hello healthy lifestyle”

Daryl Gillgren, 55, Teneriffe, Gis Analyst

“For me, a man in my mid-fifties, life had become all work, a so-so diet and very little exercise, spending a lot of time keeping my couch company.  I was carrying a little more weight than I was comfortable with and was looking a bit podgy around the midriff. Both my partner and I enjoy walking and have walked quite a bit around Brisbane city, but of late our walks had become more of a shuffle, and it was becoming increasingly difficult to start the longer distance walks, let alone finish them.

Early in October my partner surprised me by setting up a meeting with Chris, Tuck, a personal trainer and owner of Supreme Fitness. He talked to us about a 12 week course of exercise and nutritional guidance.  My first impression was ‘Yeah, right, let’s see how long this lasts!’ But I needed something to get me off the couch so decided that I would give it a go.

At first I struggled with the squats, star jumps, butt kicks, and mountain climbs, felt exhausted after the boxing sessions and weights, and took a few days to get over the sore muscles resulting from the unfamiliar exercises. However, as the weeks passed, and the exercises intensified, so did my energy levels. We began to look forward to our exercise sessions, and found that they became easier to complete and our recovery times dropped considerably.

Within the first couple of weeks we both noticed a big increase in the pace of our regular walks, in fact we even got to the stage of doing ‘Run, Walks’ (Run for so many power poles then walk for so many power poles). Now, I don’t like running, so this was no mean feat, and gives you an indication of how good I was beginning to feel.

Over the past 10 weeks, Chris’ nutritional guidance and exercise program, along with his encouragement and respectful nature, has bought us some much needed weight loss, a higher degree of fitness, and a far healthier lifestyle.  Both of us feel the better for it and have become far more active because if it (much to my couches dismay).

We look forward to continuing our sessions in the new year to keep up our newly attained healthier lifestyle.” Daryl

Thank you for all your hard work Daryl and well done on your fantastic results so far. You and Claire have been a pleasure to train, your persistence, hard work and positive attitude has paid off and I look forward to helping you both take your health and fitness to another level in 2012.

Chris

“I Lost 28kgs in 9 months!

Elizabeth Hook, 23, Aspley

Liz started training with our Women’s Only Booty Camp back in March and is also a student of 12 Week Fat Elimination and Body Transformation System which you can download for free at www.mybodyback.viprespond.com. Read on her to check out her amazing story and see if you can pick out the clues of her success! Chris

“I have struggled with my weight all my life. My family as a whole are ‘big people’. I have also battled with generalise anxiety disorder and mild depression. After returning to university second semester 2010 I experienced several panic attacks. It was these attacks that made me realise I really needed to change my lifestyle. One of the biggest factors that influenced my anxiety and depression was my low self esteem. After weighing in at 96 kg my confidence was at an all time low. I didn’t eat fast food very often. I ate a good serving of vegetables every night with dinner. I drank 2-3L of water every day. However, I infrequently got active – I played TRL (Touch Rugby League) once a week and that was about it. So I decided to get more active.

Luckily for me a local gym was offering super cheap memberships with no contract and no joining fee so I signed up. Unfortunately, not long after I was forced to wear a rocker boot for 6 weeks as a result of several stress fractures in my foot. Not long after the 6 weeks a friend and I came across Chris’s booty camp. We signed up. By the time we went to the boot camp I was very active. I was doing two weight sessions a week, two RPM classes, a pump class, a step class and some general cardio. However my weight was reducing much slower then I had imagined it would. Chris provided me with priceless advice about nutrition! And all that time I thought I was eating well! I implemented some pretty simple but super important changes into my diet – eating all natural foods, eating five small meals a day, writing down everything I was eating so I could track my calories.

Once I got the basics down Chris provided me with more great tips such a when to eat what foods, acidic vs alkaline foods etc. Chris suggested some changes to make my training schedule more balanced. I also followed Chris’s 12 week challenge. The practical tips – progress tracking etc and the charts Chris provided me with were invaluable. Once I got into the rhythm of actually eating what my body was craving the weight started to come off at the rate I wanted (500g – 1kg a week on average).

About 12 months on and I am now weighing in at 68.4 kg. The past year has without a doubt been the best year of my life. Almost instantly after altering my lifestyle my perspective/mood/outlook/attitude changed. As a psychology student, the influence that my diet and my physical activity had on my mental state astounded me! I currently go to the gym 5-6 sessions a week (these include cardio and a weight program), go early morning stair running twice a week and do a longer distance run once a week. No way am I saying that my weight loss journey has been a walk in the park (excuse the pun). I have experienced some great weeks and some not so great weeks. But I have learnt some really important lessons:

×          Changing your diet is what will make you lose weight. Exercise enhances your results.

×          Goal setting (outcome, progress and performance) is key.

×          Tracking your progress is also key.

×          You must have people to support and motivate you – no one is awesome all the time.

×          You MUST allocate one day a week where you eat whatever you feel like, even if you feel controlled on that day you need to still splurge. It controls all the cravings.

I still aim to lose another 6-8kg but I see that as secondary outcome these days. I love my life now and would never return to my old lifestyle. I am still deliberate about my eating. I still restrict my carbs to my muesli at breakfast, I limit my diary and focus on lots of vegetables and some protein.

As a side note, 8 months into my lifestyle change my family started to get inspired and have slowly implemented some of the diet changes. One of my brothers was really inspired by how I changed (mentally and physically) so started his own weight loss journey. He has since lost 75kg (he started at 206kg – a severe mental illness contributed to his large weight). Never underestimate what influence your life can have on others!”

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In fact, this mistake is part of the reason most people have trouble losing weight in the first place.

Today, you’ll discover what this mistake is and how to correct it — putting yourself on the path to healthy weight loss.

You hear it all the time …

“To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat.

The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats.

See, there are “good” fats and “bad” fats.

Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today to burn fat and stay healthy:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3′s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil, virgin coconut oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements. This will keep you in a state to burn fat and stay healthy.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

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And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

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Sleep is crucial for your health, well being and quality of life.

Yet, if you’re like so many thousands of Australians, you’re simply not getting enough… That’s dangerous because it effects your mood, health and day to day performance.

With that in mind, here’s how to sleep like a baby every single night – boosting your energy, health and quality of life…

Go to the bed and get up at the same time every day – Your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can’t sleep in on the weekends… But what’s the point in sleeping in and missing half of the weekend you’ve looked so forward to all week anyway? Get up early on Saturday for a change and enjoy the best part of the day.
Be more active, workout – Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out during the day instead. You’ll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing and turning anymore. Warning: Don’t work out close to bed time though, because you can wake your body up even more.Don’t take sleeping pills – It scares me how drugged up the country can be sometimes. I strongly disagree with taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harder to fall a sleep when you come off the pills.
Avoid coffee, tea or soft drinks in the evening – Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.Keep your bedroom temperature cool and consistent – I think everyone can relate to long, sweaty, summer nights… The warmer it is the harder it is for your body to “shut down” and get into sleep mode. There’s no exact temperature I can recommend, just try experimenting and find what’s best for you.
That’s 5 solid tips right there. Sleeping really is a health essential so USE these and make sure you’re getting enough.

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Today I am going to share with you a few simple weight training exercises for women because most women neglect weights, and that’s a mistake. You’ll see why below. (If you’re a man, you will benefit from these exercises too).

If you want a tight, toned body, then it’s important you build muscle. Following the workouts below will not make you look like a body builder, they will tone and tighten, melting away ugly fat.

If you want to build even more muscle, increase the intensity and weight…

Bicep Curl – Standing up straight with your feet slightly apart, holding a set of dumbbells in either hand, bend at the elbow and raise one weight up to shoulder height then return to starting position slowly. Now repeat with the second arm.

Upright Row – Standing up straight with your feet slightly apart, holding a barbell against your thighs, with both hands. Pull the barbell up so it’s literally at your throat, with your elbows bent above your shoulders. Return to start and repeat.

Shoulder Press – Holding a barbell at throat height, raise over your head (like Olympic weight lifters) and hold. Then return to starting position.

These 3 simple exercises are great for the arms, chest, shoulders and back. But remember, with weight training it’s important you workout your whole body… Don’t neglect your lower body or you’ll look disproportionate.

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I know it sounds a little crazy, but the science speaks for itself.

Want to supercharge your fat loss efforts?

Just use this one incredible mineral and you’ll be able to burn more fat, keep more muscle and have an easier time staying lean and toned.

You normally get this mineral in food… but nowhere near enough. And, if you’re working out on a regular basis, chances are you’re deficient in it.

That’s because exercise causes the body to lose most of it. What mineral am I talking about?

Chromium!

Simply put, chromium plays an important role in your body, as far as maintaining stable sugar levels. But as research is pointing out, it can do a whole lot more…

For example, a study published in the Journal of Animal Science gave a large group of pigs a chromium supplement. Nothing else was removed or added to their diet. The end result was a SIGNIFICANT reduction in weight and an increase in muscle mass.

Another separate study done at the University of Kentucky found the same exact thing. They gave pigs chromium and the result was an increased percentage of muscle and a decreased percentage of fat.

Okay, so now you’re probably thinking, “That’s great for pigs. But what about for humans!?”

Well, the good news is chromium has the same powerful fat-burning, muscle-building effect on humans.

Australian researchers took two groups of people. One group was given a calorie-restricted diet. The second group could continue eating whatever they normally eat, but were given a chromium supplement.

The researchers studied both these groups for 6 months.

Of course, the calorie-restricted group lost weight. But the surprising thing was that the folks taking the chromium supplement lost just as much weight!

What’s more, they actually had a slight increase in muscle too. And here’s the kicker… when they gave chromium to the group that was starving themselves thin, they increased their muscle mass, without gaining extra fat.

How’s that for one little amazing mineral?

So if you aren’t already, you SHOULD take chromium to maximize your fat loss efforts. You can find it at any local health food store labeled as chromium picolinate.

Most will come in doses of 200mcg – 400mcg.

So train hard, eat clean and take some chromium if you want to start seeing some incredible, mouth dropping, head-turning results!

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