Do’s and Don’ts of a 12 Week Body Transformation Programme

 The amazing 12 week body transformation programme seems to be very effective as it is a comprehensive body training program that has been designed especially, for you considering your current level of fitness and the personalized nutrition plan. The 12 weeks weight loss transformation program comprises several comprehensive body workouts along with several high intensity cardio exercises for fat burning and muscle toning. You have access to a specially formulated and tailor-made diet plan based on your body shape, weight, height, age and your current activity and fitness levels.

Things Not to Do to Avoid Failure

Don’t eat junk food. Avoid having alcoholic or carbonated drinks. It is best not to eat outside food. Do not give in to temptations. Develop some will power to stick to the nutrition plan strictly.

Eating one meal a day and not losing weight

Don’t find excuses to miss an outdoor fitness class.

12 weeks weight loss transformation program

Do not lose your dedication halfway. Stay committed till the end.

Do not have late nights. Do not sleep late, as the body does not get adequate time to relax and rejuvenate, to face the fitness challenges the next day.

Do not mix or interact with friends that are a bad influence. Stay connected with friends that motivate and inspire you. It is best not to have a friend, who demoralises and discourages you.

Things to Do for Sure Success

Be determined and devoted and attend all the outdoor fitness classes without fail. You have unrestricted and complete access to outdoor fitness classes in all locations based in Sydney, six days every week.

Follow the personalized nutrition plan. The nutrition program has been especially designed by a qualified nutritionist keeping in mind your unique requirements. Eat right. Follow the recommendations regarding what to eat, when to eat and exactly how much to eat for best outcome. It is a clever idea to fuel your body particularly with those foods that would be assisting you in enduring the strenuous challenge. Stay away from junk foods and opt for healthier alternatives. It is best to eat natural foods. Stay hydrated all the time.

Stay connected with your body transformation coach through emails and go for the weekly nutrition assessments without fail. This is sure to keep you accountable and motivated.

You must join the Body transformation closed group on Facebook. This will be effective in interacting and communicating with like-minded people or with people having similar issues. This could be pretty inspiring and you would feel the positive vibes.

On those days when you cannot attend the outdoor fitness class, you must visit the online library. Explore the library and look for high intensity workouts that you could do on your own when at home. These workouts are meant to boost your metabolism.

You must be completely focussed and must train yourself with 100 per cent dedication. You need to work harder and harder to achieve your fitness targets. Do Boxfit, cross training, yoga and warrior workouts with complete devotion and intensity. Maintain a positive frame of mind at all times. Starting slowly, but gradually increasing the intensity with improvement in your fitness level, can prove to be fruitful. Build your success and proceed gradually from one success to another. Dedication and consistency are the keys to a successful 12 weeks weight loss transformation program. This is sure to pave the way for a lifetime of fitness and slimness.



Best Rhinoplasty Auckland

Rhinoplasty, better known as a nose job, is a procedure that is used to change the shape or size of the nose, and it can also change the angle. People sometimes need this kind of procedure to improve the functions of the nose during certain deviation. On the other hand, some people want to improve the look of their nose to make it more suitable to their entire face. This procedure is one of the most popular plastic surgery procedures.

With nose surgery, you really can gain so much. If you are not too satisfied with the shape or the size of your nose, and if you want to improve its looks, nose job is the best thing you can do. If you have a nose deviation and you want to fix it, you will need rhinoplasty in order to do so. This procedure is really common, and many people will gladly go under the knife to improve their looks. Today, it is everything about the looks. You can read about new cosmetic products daily, and you can improve your looks in so many different ways. One of the ways for sure is plastic surgery procedures, and there is a list of possible procedures that can be done. You can do lip augmentation or breast augmentation, you can do liposuction, face fillers, face lifting, etc. But for sure, nose job is one of the most popular procedures of this particular kind. Nose is in the center of person’s face, and if it is too big or curvy, everyone will notice that. If you are among the people with the nose shape or size you want to change, you can do it easily. If you live in New Zealand for example, you can find some great plastic surgeons and do your Rhinoplasty Auckland.

No matter in which part of the world you live in, plastic surgery procedures are available everywhere in the world. In the last few years, these procedures became more affordable than before, so the number of ordinary people that is using the help of plastic surgeons is increasing daily. You are used to read about celebrities and their successful or disasters plastic surgeries, because most of them are constantly trying to improve their looks to stay in the limelight. Today, ordinary people are using these procedures to enhance their looks, but the thing is that ordinary people are never to excessive about it. Usually, they undergo to some simple corrections and procedures such rhinoplasty is.

If you need a nose job, you need to know few facts about it. Your nose shape, size and looks can be completely changed and improved. This kind of plastic surgery procedure can be done under the local anesthesia or the general one. When you decide to go to perform a nose job, you will probably be in the medical center or in the hospital for a day or two. When you come back home, expect to see your nose swollen and bruised. You will probably feel the pain too, but that is something completely normal after any kind of plastic procedure. You will need to place cold compresses to your face, because that will help you to reduce the pain that you feel and minimize that swelling on your face. In some cases, doctor may give you some kind of pain medicaments to help you to feel better and pain free. That how you will look for a few days, but after short period of time, everything will be back to normal.

If a nose job is something that you need or want, you have to know that this procedure really is common, and it will preform fast. Recovery period will last for a few days, but once that everything is done, you will finally have the nose you always wanted to have. Many people all around the world are choosing this particular plastic surgery procedure to boost their looks and the results are magnificent. Choose the best rhinoplasty surgeon in Auckland and you are ready to go. In just a few days, your looks will be improved and you will be delighted with the results, because you will finally have the nose you want.

If you need help to find the best surgeons in Auckland, click here:

Tips to Share with Your Personal Training Clients about Sleep

In today’s fast-paced competitive lifestyle you may come across many clients who would be perpetually complaining about lack of sleep. Insomnia is quite common but if neglected may become a chronic issue and may lead to serious health issues including high blood pressure or hypertension, weight gain, sometimes body’s immune system starts malfunctioning etc. A personal trainer certification equip you with adequate knowledge on various physical or health-related issues. Personal trainer courses impart knowledge about motivational and psychological counselling and teach you ways to guide and convince your clients.

Learn to Acknowledge the Importance of Sleep

You must make your clients understand that sleep is necessary for their well-being on both cognitive and physical levels. Though nobody can be sure as to exactly how many hours of sleep are adequate for an adult, several studies have revealed that an adult is able to carry out his day’s activities and duties optimally with around seven to eight hours of sleep every night.


Plan Your Workout Schedule Carefully

Doctors believe that when your body’s metabolic rate is slower you are able to sleep best. They further point out that intensive exercise usually results in speeding up the body’s metabolic rate. Explain to your clients that when they workout in the evenings their mind becomes too alert for them to get some sleep. Workout time should be compatible with the body’s inherent or natural sleep and wake cycles.

Some Helpful Tips for Better Sleep

  • It is a good idea to do the workouts in the morning before setting out for work or may be during lunch hour or late afternoon if possible. That should allow enough time to unwind and be ready to hit the bed and fall off to sleep on time.
  • It is better to avoid caffeine. Avoid drinking cola or tea in the evenings or even mid-afternoon coffee. These beverages act as stimulants and may cause sleepless nights.
  • If your clients are on some medications, they must consult their doctor and find out if those are responsible for triggering insomnia.
  • Never go to bed too full or hungry. Make it a practice to have some light snacks late evening.
  • Always sleep on a comfortable, secure and firm mattress that allows perfect sleep posture.
  • Make sure that the pillow is nice and comfortable for your head and neck and not too thick as that may cause a neck pain. Uncomfortable pillows could be the reason behind not getting proper sleep.
  • Listen to some soothing music.
  • The bedroom should be cosy, neither too cold nor too hot.
  • It is better to tackle insomnia by sleeping pretty late at night and doing whatever you love to do instead of getting tense over sleep issues.
  • Alcohol apparently may help you fall asleep but then you might wake up sometime during the night and find it difficult to go back to sleep. So avoid alcohol.
  • It is better not to get tense if you are just not able to sleep, simply read a book or do something that eases your mind.
  • Avoid sleeping pills.
  • Do not indulge in daytime naps.
  • Stay away from stress and anxiety. Do not think about any stressful situation and try putting it behind your mind otherwise, sleep would be forever elusive.

Make use of the knowledge gained from personal trainer certifications and help your clients overcome sleep issues.

Read more about the best personal trainer courses on

Common Mistakes People Make When Choosing a Diet


Overall fitness plays an important role in everyone’s life. In today’s time there are so many different ways to maintain your overall health and weight, it can get confusing to decide between what is right for you and what’s not. The advice of a personal trainer Brighton or professional dietician can always help ensure that you are on the right track. The first step towards overall fitness is choosing the right diet. When doing so, many people end up choosing a diet that negatively impacts their health because of lack of knowledge. Here are some of the common mistakes people make when choosing a diet.

Imbalanced Diet

Are you sure you are aware of kinds of vitamins and minerals your body needs? Furthermore, are you sure you know the required quantity of each? If you are then you are probably one of the few people who actually has a balanced diet. In most cases, people suffer due to imbalanced diets and a slight change in their eating habits can greatly benefit them. You should always discuss your diet chart with your personal trainer Brighton so that he can tell you what is missing in your food intake. If your diet is balanced, you will be able to exercise well and lead a wholesome life. The key lies in consuming the right quantity of the essential minerals and vitamins.

personal trainer Brighton

Diets That Are Not Right for You

Just because your friend is following a particular diet model, doesn’t mean you should too. Diets need to be personalized to suit your body type and metabolic rate. Furthermore, based on your present health condition and fitness levels, your requirements may largely differ from that of your friend. Your personal trainer can help you choose a diet that is in fact right for you. In many cases, the problem arises because people choose the wrong diet for themselves.

Something you Can’t Cope With

If you have recently read about a new type of diet, don’t immediately think of following it. A professional dietician or personal trainer Brighton will always consider other aspects of your life like your work schedule, present food intake, allergies and more before giving you a diet. Choosing one yourself without considering various other aspects may lead you to something you can’t actually cope with and in the long run it will affect your health.

Something too Ambitious

Celebrities follow strict diet charts and exercise schedules and sometimes young people get influenced by this. Just because your favorite actor achieved a tight and toned tummy by following a certain diet and exercise routine, doesn’t mean you should too. Their diets are monitored by qualified doctors and assistants ensure the right nutrition is going in. You on the other hand may end up being too ambitious by following a diet of that kind. It is always better to be practical and realistic when it comes to fitness and diets. This is where your personal trainer Brighton can help.