There is no doubt the most common reason for people not exercising is motivation.

So how do you keep yourself motivated, exercising and losing weight?

Set yourself CHALLENGES.

You have to set yourself a challenge that you can work towards. This will give you a reason to keep exercising and losing weight.

They can be short term goals, for example do an extra press-up each day. Or long term goals, for example entering a 5 mile walk/run.

Whatever you have an interest in, choose that and work towards your goal.

People often still don’t know what to choose. So I will give a few examples;

A/ See if a 5/10km walk or run is taking place near your area. If its a few months that’s fine, it gives you a chance to train for it.  Enter the ‘race’ and this will give you motivation to train for it.

B/ The same can be done with other activities such as cycling if that’s your preferred sport.

3/ Play at a local tennis/squash/badminton club. You will generally play against other members and you can tailor your training to your sport.This will give you a reason to train, as it will help you play better when your club night comes around.

Be ambitious and choose something that your are interested in and will get a sense of satisfaction out of when you are doing it. This will keep you motivated.

Today’s Takeaway – Challenges = Sustained Motivation. Set a challenge for yourself today.

Have you always wanted a flat, toned stomach but just can’t motivate yourself to exercise?

Do you start exercise programmes but never keep them going?

Today I am setting a challenge for you. Should you  accept it you will end up with a much flatter, more toned stomach in just a few weeks time.

You will sculpt and tone your midsection, whilst spending vey little time exercising.

The challenge is centred on ‘The Plank.’ Details of how to perform the plank are at the end of this post. Be sure to search the site and you will find other articles on ‘The Plank’ that will help you.

Challenge Duration –  30 days. You do 3 planks each day.

Day 1: Hold the plank for 15 seconds 3 separate times.

You don’t have to do them all at the same time of day. You can do them all before work. You can do one in the morning, one in the afternoon and one in the evening if you want to. The key is you must do 3 EVERY day.

EVERY day you will add 1 second onto the plank.

So Day 2 would: Hold the plank for 16 seconds 3 times.

Every day for the 30 days this continues, and on Day 30 you will do the plank for 45 seconds 3 times.

Just take it day by day, second by second and this is achievable.

However it will require planning. Some days when you will be really busy, but you have to plan in advance when you can do your exercise.

Get up early and get the done if you have too. This challenge will take minimal time to stick to, so lack of time really is no excuse.

And don’t forget the reward of a flat stomach at the end of it!

So best of luck and let me know how you get on. Begin your ‘Flat Stomach… Read more->

Those of you read my blog regularly you will know I don’t believe in ‘diets,’ I believe in changes to your lifestyle.

So why I am writing an article about a diet!?

I am realistic enough to know that a lot of people will want to make an extra effort to lose weight and burn fat before the summer.

Therefore I have put together this Lighting Bikini Diet Food Plan.

If you want to look your best for the summer, follow this nutritional plan;

Breakfast:
Porridge - add natural organic oats and skimmed milk.

Mid Morning Snack
Banana or other fruit.

Lunch:
Chicken Salad – Chicken breast (skin off), lettuce, tomato, peppers, avacado.
Home Made Salad Dressing optional.

Mid Afternoon Snack:
Homemade  soup.
Bowl of fruit and low fat natural yogurt.

Dinner:
Fish, ratatouille with courgettes, onions, peppers, or whatever vege you want, and tomato sauce. Serve with cous cous.

That’s it.  A low fat, low carb nutritional plan, that will without doubt help you lose weight.

However you will still have adequate energy to go about your daily business and your exercise regime.

Today Takeaway – Healthy eating  should not leave you hungry. You are eating low calorie foods, so you can eat plenty of them and still lose weight.

A great tool for working, toning, and burning fat from your abs is the Stability Ball.

Why is this?

The instability the ball gives you means you engage a lot more muscles especially around your stomach. For example if you are doing a stability ball sit-up you will be using your oblique and upper thigh muscles to stabilize your body.

So your burn more calories than you would do without the ball. 

Follow this ab circuit using the stability ball. Its a four exercise circuit and for best results repeat it 3/4 times.

Stability Ball  Sit-Up:
Lay face up on the ball with your head touching the back of the ball.
Crunch up keeping your eyes up towards the ceiling, then slowly lower back down.

Stability Ball Side Sit-up:
Lie sideways on the ball with your feet against a wall to stabilise.
Wrap your body around the ball and squeeze up sideways as high as possible.

Stability Ball Back Extension:
Lie face down on the ball with your feet against the wall to stabilise.
Arch up as high as possible then slowly lower your body around the ball.

Do 15-20 repetitions of each of exercise.

Use dumbbells in your hands if the exercise becomes easy.

Today’s Takeaway -  Circuit Training on your abs is highly effective at burning fat. Try it and see for yourself!