How to Create a Daily Routine for Success

April 15th, 2015

The hardest thing any of us have to do, on the road to ANY of our goals, is just stick to the basics.

Back in my super obsessive fitness days, I often found myself excitedly researching the latest and greatest ways to burn fat fast, to impact hormonal balance in my and my clients’ favour, to ‘hack’ the system for better results. I love to learn and I certainly love a good sneaky trick to fast-track results, so I also invested plenty of money and time in keeping abreast of the latest developments and research.

On the one hand, it was money well spent; time well invested. I learned a TON about nutrition, about supplements, about hormones, about what really DID make a difference and give you that 1% edge.

But you know what made the biggest difference, what the ‘make or break’ activity was for my myself and my clients who wanted to be in shit hot shape?

* Move enough * Eat well

I’m not personally a fan of the ‘calories in vs calories out’ model, but the truth is that despite all my years of holier than thou fat loss talk about how there’s SO much more to it than just what you eat and how you exercise (and there is; that’s true), the most important thing for most PEOPLE is simply to spend time each day MOVING, and to eat healthy food, not too much.

And you can spend all the time you like learning the fancy and latest tricks and hacks, but if you’re not also moving your body and eating well then it will do you NO good.

Now I’m not saying DON’T worry about all that 1% stuff. But it has to come in addition to the basics, you know?

Take online business, …

Today’s #kickbacktohot Fat Loss Mayhem Workout!

April 9th, 2015

I had one of those days today where I was in just a FOUL mood as I went to the gym. I’d left it quite late in the day to go, and felt TOTALLY unmotivated, didn’t want to go at all, but knew that if I didn’t I’d feel even worse!

As I contemplated doing my weights program all I could think was BORING. Couldn’t be stuffed! Cardio? NUP. Didn’t feel like. Beside, sick of the repetitive motion on cardio machines, and I already do a 30-minute fasted walk each morning. That’s enough!


Back in the days when I was pretty much RIPPED, and used to bounce around Melbourne city admittedly a little too arrogant, wearing my tiny red shorts and loving it, my ‘staple’ workout was a 30-minute fat burning MAYHEM workout. I say mayhem, because it was pretty much just ‘anything goes’!

The basic foundation was: move a lot of heavy shit around, fast. Just sling together a bunch of exercises for a full body no rest circuit and GO for it.

It’s actually one of THE most fun and empowering ways to train, and can be adapted to any level. Plus it is MEGA metabolically effective and you walk out feeling PUMPED.

Here’s what I ended up doing:

A: 15 x 20kg Kettlebell swings

B: 10 x high box jumps

C: 10 x hanging leg raises

D: 8 x ‘Spiderman’ push ups

E: 8 x 20kg each hand dumbell rows

F: 10 each side x plate wood chops

G: 10 x V-sit ups

I went back to back from each exercise with no rest, then had a one minute break between sets.

Outcome: 34 minute of FAT LOSS MAYHEM, mega sweat and burn, walked out feeling awesome and

Holy Fat Loss, Superwoman! (aka: my 25-minute Fat Burning SMACKDOWN for ya!)

April 7th, 2015

One of my all-time FAVE ways to train is to do a fast fat-loss circuit. This is the sort of workout I often do if I run out of time getting to the gym (aka, spend too long on my laptop writing blogs and arrive near the end of the creche time!) and have only half an hour or less to GO for it.

It’s also my standard approach in hotel gyms … something I am mega familiar with after living location free as an online entrepreneur since middle of last year! From time to time we do go to a ‘real’ gym and put the kids in daycare there if possible, but often it’s a case of make do the best you can.

I’ll be honest – this is part of the reason I have NOTE been training properly, consistently! Sometimes I am half-assed and just go through the motions for half an hour. Other times I’ve skipped my workout because to be quite frank I just struggle to FEEL it when traveling. No excuses though, right?! That’s my new ‪#‎kickbacktohot‬ approach anyway!

But on the days when I do fire it up and GO FOR IT I feel INCREDIBLE. I also know from past experience that when I train like this even 2-3x a week on top of doing standard weight lifting I get LEAN, fast. So yesterday I got my butt in gear and WENT for it.

Here’s what I did, if you want to replicate. I left my guts on the floor, I tell ya!

Format: 6 exercises, 0-10 seconds rest between exercises, 60 seconds at the end of exercise #6, 5 rounds all up. Total time around 25 minutes.

A: Dumbell swings (like a kettlebell swing; I just didn’t have one handy) x 15 B: …

Reality Check: Getting Back to Hot Ain’t Gonna Happen Overnight

April 1st, 2015

GOD I am frustrated right now! Have you ever just wanted to smash your fist through a wall when your body ‘refuses’ to respond once you get back on the wagon? Patience be damned, I’m the same as any chick out there and I want results YESTERDAY if not sooner! But before I tell you what’s been going down since I begun mission #kickbacktohot, a quick sorta rant –

And I know I probably should leave it, but hey – it’s gonna come up from SOMEONE, so here goes: I know that being in a certain ‘shape’ or at a certain body fat or weight has nothing to do with whether or not you’re hot.

And what I mean by that is, I could care less about what OTHER people think about their own or anyone’s hotness and how connected it is to their size and shape, but for ME?

I feel hot when I look a certain way.

I feel hotTER when I am in a certain shape.

And yep (I’m just going to go ahead and say it!) – I feel hot when I am a certain SIZE range.

Like it or lump it I CHOOSE to let looks matter for me. Yes – it is a choice, and one I stand by. And I’ll bet that if you’re reading this?

Then so too do you.

Oh and if you don’t?

Well, you will still benefit from this series as it’s not just about looking a certain way; it’s also about how you want to FEEL – inside, and out, as well as in your HEAD. But just a heads up for ya: I may get on your nerves a little with all my focus on getting lean aka hot.

Anyway, enough about all of that! Here’s what …