These BodyRock workouts are fantastic – and they’re FREE!

You won’t need one for this workout, but an Interval Timer is ESSENTIAL for these workouts, so if you don’t have one, you can buy one HERE.

So check out the workout I’m going to be doing at the gym later this week below:

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But remember, you have to eat right too! So no cheating!

Check this out:

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I then came across http://bodyrock.tv, which is not only free, but it works too! There are so many people raving about the results they’re getting from this program that I just had to share.

I have done a few of the workouts, and here is one of them that I did the other night. I was so sore afterwards!

So while this workout is free (and you might want to “like” their Facebook page so you can get printouts of the workouts), you will need to buy at least ONE piece of equipment.

The Gymboss is an interval timer which is inexpensive, but essential when doing these workouts. It counts down each interval and you can even program it to count down for a specific number of intervals.

I use mine not only for the BodyRock workouts, but also for when I go running so I can alternate running with walking. Love it!

So if you’ve not already looked at purchasing an interval timer, visit http://overweightandunhappy.com/gymboss.html now.

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1. Gymboss Interval Timer – Why it is an essential weight loss tool, especially with my new workout routine!

As you know, I have been promoting the Fit Yummy Mummy weight loss program for some time. I LOVE that program and Holly is doing great things!

The thing is, I often get bored of doing the same workout routine over and over again. So I often keep my eyes open for new and exciting workouts that spark my interest, and sometimes I am compelled to give them a go!

So the other day I noticed a friend of mine on Facebook had posted something about a workout program that she was doing – and it was totally FREE! What???

I had to take a look because the comments and feedback about the program were very positive. So I popped over to http://www.bodyrock.tv and was very impressed with what I saw.

So today I gave it a go and OMG I am dying here! Haha! Yep it’s a tough workout, but 12 minutes??

Honestly, if you keep using the “I don’t have time to work out” excuse, then this will blow that out of the water. If you don’t have 12 minutes spare, FIND 12 minutes. Make it happen!

And just so you don’t go over time, purchase the fabulous Gymboss Interval Timer too. You can use this with your BodyRock workouts as well as your Fit Yummy Mummy workouts too – or even if you’re going for a run, you can use it to count down your walking/running times.

The timer is great and it allows you to do intervals without having to keep checking your watch – it counts down in intervals (two lots of times, so if you want to do 40 seconds working out with 10 seconds rest, it’ll beep at the end of each one). I don’t know what I would have done without that little gem!

So go over to www.bodyrock.tv and purchase your timer and you’re on your way!

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While some people say that no, you should not have protein with every meal to lose fat, others are saying you definitely need protein with every meal!

My ex hubby was a body builder (where muscle building and fat loss was key), and the Fit Yummy Mummy ladies are proof that yes, by all means each meal should include protein if you want to burn body fat!

And here’s more on this topic:

http://overweightandunhappy.getprograde.com/Top-4-Reasons-You-Need-Protein.html

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1. Not working hard enough during the “highs” – can you still talk during these peak periods?
2. Not resting during the “downs” – this is your REST period!
3. Lack of or too much variety

Watch the video below to learn more!

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1. Not working hard enough during the “highs” – can you still talk during these peak periods?
2. Not resting during the “downs” – this is your REST period!
3. Lack of or too much variety

Watch the video below to learn more!

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Ok, I bet you’re wondering what this “thing” is, right?

Well… it’s quite a simple “thing”!

What you must do if you’re ever going to succeed at losing weight, is to work out WHY you want to lose weight!

If your reasoning is “because my doctor said I needed to”, or “because I feel fat”, then it’s unlikely you’ll lose the weight and keep it off for very long. In fact, you may eventually put on more weight than when you started!

Ok, so what if you could come up with a better reason to lose weight? Would that make a difference?

You bet it will!

Often what happens is that you start off feeling all motivated, you join the gym and you train religiously. Until something else comes along to distract you. Next you’re making excuses as to why you can’t go to the gym tonight, then this week, then this month, and eventually you’re not going at all.

The reason why this happens is because once the initial motivation dies off, there’s nothing left to inspire you to keep going. You’re not working towards achieving something you’re passionate about.

Let me give you some examples of inspirational reasons to lose weight

-You have a lifelong dream of competing in a triathlon, so in order to achieve this goal, you need to train regularly and eat properly – this of course will move you towards your weight loss goal too.

- You have young children and it is your number one priority to see them grow up and raise their own children. You want to be there for all of that, and you want to be the best grandparent ever. If you’re overweight now, your chances of being around when they come along are reduced, and it’s not like you’ll be able to get around as much and spend quality time with your grandchildren anyway because of your weight.

- You have a friend or family member who died or is seriously ill or disabled due to their obesity. You want to lose weight in their honour.

- You have seen what happens to somebody who is seriously overweight and you NEVER want to be in that situation – EVER.

- You have a goal to inspire young people and you want to live by example where your health is concerned.

These are just some of the many reasons why somebody would want to lose weight, and notice that none of them are because “somebody told me I should lose weight”. They’re reasons that come from your heart.

Basically it comes down to this: You need to believe that losing weight is going to bring you a LOT more benefits than staying as you are or gaining weight. You also need to believe that staying as you are or gaining weight will be the worst of the worst outcomes!

So here’s an exercise for you:

Grab a notebook (or even post it in the comments here!), and write down as many reasons as you possibly can as to why losing weight and getting fit is going to be the best thing ever! Remember your reasons as to “why” you want to lose weight and include them here!

Now, write down all of the reasons why staying as you are or gaining weight is going to be the worst thing ever!

Try to make your “good” list longer if you can!

Now, the next time you’re lacking motivation or inspiration, look at your lists and feel the difference inside you!

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Yes, cardio does play a part in fat loss, but if you want significant fat burning results, then you’re going to need strength training too.

The video below will take you through many of the strength training you can do in the comfort of your own home, to finally melt that belly fat away!

For more information about the Fit Yummy Mummy program, visit http://overweightandunhappy.com/fym.html.

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