Extreme 12 Week Transformation! Day 18

It's cardio time again today!! More Billy Blanks again today....that's one of my favourite forms of cardio I guess!

Find Your Motivation to Exercise & Keep It!

We’ve all started an exercise program, gotten all excited about it, but then gave up on it a week or two later. While we start out super motivated, that excitement fades quickly. They key to sticking to an exercise program is finding a way to keep that original motivation. Here are a few tips for getting for getting and staying motivated.

Find a role model. Many women get motivated to diet and work out by taping up pictures of models or actresses. This is actually a great way to remind yourself what your goals are and keep a visual of them fresh in your mind. Just be sure to pick an appropriate role model and not someone with unhealthy eating and exercise habits or an unachievable image.

Set small goals. If you start out setting tough goals, you probably won’t achieve them and will then become discouraged. The key is to set smaller, easy to achieve goals and work your way up. Start with “I will work out three days this week”. Once you get yourself into a routine, get yourself to work out harder and do more during each session.

Reward yourself. Setting goals is good way to get yourself into a workout program. If you have trouble keeping yourself going, try rewarding yourself when you reach a goal. Don’t go with big rewards, just small rewards for reaching small goals. For example, I can go to that movie if I work out three times this week. If you’re working out to lose weight, don’t reward yourself with food.

Get a buddy. Having someone to workout with can help keep your mind off the work and keep you entertained. That means you’re more likely to want to go work out. Having a buddy also makes it harder for you to skip your workout because you’ll be letting someone else down and they’ll be there to talk you into going even if you don’t feel like it. If you can’t find a buddy to go with you, you can always hire a personal trainer to keep you going.

Make it fun. Exercise doesn’t have to be boring a repetitive. If you don’t like your exercise routine, change it. Keep looking until you find something you enjoy doing. This way, you’ll end up looking forward to exercise instead of dreading it.

Mix it up. Even the most exciting workout can get boring if you do it over and over every day. Find several exercises you like to do and alternate. Try swimming Mondays, dance class Wednesdays, and a Pilates tape on Saturday. Any time you find yourself getting bored with a workout, replace it in your rotation for a while and start it again in a few months.

Don’t take it too seriously. If you start acting like exercise is hard work, it will become hard work. Make your exercise a light, fun, activity rather than a chore you have to do. This will keep you from getting a bad attitude and make you less likely to give up.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 15!

I skipped a couple of days because it was getting repetitive and I was getting bored writing all this stuff anyhow here's what I had today:

Protein Shake and Flax 6:30AM

1/2 Chicken and Ranch at 1PM

Protein Shake 1/4 Chicken and cheese at 4PM

Tuna and Ranch and cheese at 8PM

Today marks my 3rd week and it's upper body day wooohoo!!



Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 9!

Today is lower body day! I'll post my food later!

Extreme 12 Week Transformation! Day 8

Upper body workout day!....bring it on!!

I'll post my food later!

Food journal for today!

8Am Protein shake and flax

12PM 3 Eggs ham and cheese

Tuna and Sardines and Ranch

5:30PM workout!

6:30PM Protein Shake and Flax

8PM Chicken and Ranch

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 7

This is great, it's the end of my first week...I'm a little sore and not hurting too much although I wouldn't mind some Easter Sunday dinner!

10AM Protein Shake and flax

1PM 3 Eggs and ham and a cup of milk

4PM 2 chicken breasts and ranch dressing

6PM Protein Shake and flax

8PM chicken burger patties, cheese and poppyseed dressing


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 6

Today I'm allowed to have carbs yeah!!

8am Protein shake and flax

10am 2 eggs, 2 slices of ww toast, 1 piece of ham and 2 hash browns

1PM Assorted Sub (Mr Sub)

3PM Chicken Sub (Mr Sub)

6PM Protein shake chocolate monkey

8PM Homemade hamburgers on ww with ketchup!! Yummy

Today is my rest day no exercise!



Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 5

Good Friday!! That means no work so eating was a breeze!

9AM Protein shake and flax

12:30PM Tuna and ranch

3PM 2 Chicken breast and poppyseed dressing

6PM Full body workout!

7PM Protein shake and falx

8:30PM Chicken burger and potato

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 4

It's getting alot easier but today was challenging due to work!

More cardio exercise again today....I tink I'll just jump on the rebounder!

10AM Protein and flax

I didn't eat unitil 3PM!! Yikes!

3PM Jerk Chicken

4:30PM Protein and flax

7:30PM more chicken!

9PM Tuna with poppyseed dressing!


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 3!

Good day so far haven't done my cardio yet and I'm less grumpy!

Today is cardio day! No big deal!

I'll post my food later!

6:30AM Protein shake and flax

10:00AM 3 Eggs and ham

1PM Protein shake and flax

4PM Salmon and ranch dressing

7PM Chicken and ranch dressing

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Extreme 12 Week Transformation! Day 2

Was feeling grumpy yesterday must be the diet! :-(

Today is lower body workout!

So far I've had a protein shake with flaxseed oil at 6:30AM!

9:30AM Sardines and ranch dressing

1:00PM Chicken Breast and Ranch Dressing

3:30PM Protein shake with flaxseed oil

6:30 Chicken, ranch and cheese

Chat in abit!

Extreme 12 Week Transformation! Day 1

Okay so today I weighed in at 202lbs and 17% body fat not a bad starting point!




So far I've had a protein shake with flaxseed oil at 6:30AM & True Star Vitamins

workout Upper Body at 7:30AM

left over protein shake with flaxseed oil at 8:30AM after workout!

12:30PM Tuna with ranch dressing

4:00PM Protein shake with flaxseed oil

6:00PM Greens supplement

8:00PM 4 eggs with cup of milk

I'll be posting my first pictures later!

Chat in a bit!

Extreme 12 Week Transformation!

Hey, Chris Walker here, I hope you've had a great weekend! Well, I'm just enjoying the last of my high carb meal as tomorrow starts my Extreme 12 Week Transformation Program. It's gonna be tough as it's pretty limiting but I'll be in super lean shape by July!
I'm aiming for a body fat percentage below 10%!...and guess what you can join me, you could get in on the introductory ground floor and be one of the first to try this new extreme program at a very low price.

Click on the link below to check it out now:

http://www.chriswalkerfitnessmaniac.com/12WeekTransformation.html

...but I must warn you that to be on this program you must eat like a bird and at times calories will be drastically reduced.

Not only that but the program is coupled with a specially designed workout so if you're not serious and disciplined it's probably not for you but if you think it might be click the link below now and join me as we kick things up a notch:

http://www.chriswalkerfitnessmaniac.com/12WeekTransformation.html

I'll be posting photo's and describing daily events on my blog and Facebook!


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/