Free Fitness Program

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Free Health and Fitness Program

Get in shape in just three weeks!

Get your personalised master program from the best of the best and reach your goals faster then you ever thought you will!

For professional instructions, personalised programs and exercise explanations please

fill in the FORM (click here).

Check with your GP before starting any gym and fitness program.*
A pulse watch is compulsory. If you should start having signes
of overtraining take a day off and reduce your training volume and intensity.

Monday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach: 10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Tuesday

Morning

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Wednesday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext
• Crunches
• Scissors

Thursday

Endurance & Fat burning

Rowing 30 – 45 min

Strength and Flexibility

Evening or late afternoon

Breast, Shoulder & Arms:

• Push ups
• Rowing both arms
• Flys
• Bench press
• Side laterals
• Biceps
• Triceps

Friday

Morning

Endurance & Fat burning

First thing in the morning:

Stairs / hill running up interval training

10 min worm up, 20 min interval training within pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Saturday

Endurance & Fat burning

First thing in the morning:

Barefoot deep sand Jogging along the beach

10 min worm up, 45 min jogging in the trainings pulse range, 10 min cool down

(for some people this might only be brisk walking)

Strength and Flexibility

Evening or late afternoon:

Neck / Back / Shoulder Training:

• Shrugs
• Lat pull down
• Rowing one arm
• Rowing both arms
• Upright rowing
• Military Press
• Front double raises

Sunday

Strength and Flexibility

Legs and Abb:

• Good Mornings
• Squats push up
• Lunges
• Hamstrings Curls
• Quadriceps ext

* This is a general based program, we do not take any responsibility for accidents, or any kind of problems you might have with it.

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Live to your full potential!

How can Success Coaching support you?
Do you have areas in your life where you would love to be more successful?

Live your relationships with more passion?

Be fit, energetic, healthy, good looking and maintain your ideal weight? Do you know your strengths and weaknesses? Energy for Life How do you become the person you aim to be, to have the career you dream of? You can do it! You just need a coach to show you how to improve your life in all areas.

Is coaching for me? Why would I “need” a coach?

When you want to:

·Change something in your life — lose weight, stop smoking, start doing sport regularly, get rid of habits you

don’t want.

·Live life with more passion, energy, health and happiness.

·Change your career but you are not sure which way to go.

·Find direction, because you feel lost or just caught up in life, or lack direction.

·Find your true life’s purpose.

·To know yourself better — a personality test is part of our coaching program. ·Find the right partner in life.

·Live your relationship with more love and passion.

·To improve your ability to manage stress.

·Work smarter instead of harder.

·To improve your communication skills.

·Be more successful and live to your full potential.

I’m already successful, so why would I need a coach?

Wherever you are in life, you have reached this level thanks to your behaviour and thinking patterns. Do you seek to go further? Successful people aim for continuous progress. A coach will challenge you to dream bigger dreams than you have ever dared. Coaching enables you to reach bigger goals in less time and with less effort. Work smarter not harder! Be your own career builder!

Sounds good, but how does it really work?

Are you good at finding solutions for other people, but sometimes have trouble finding them for your own life? That’s normal. As long as we are “IN” the problem it is very difficult to see the bigger picture. A coach sees your life from the outside, hence it becomes much easier to see that bigger picture and to reflect that back to you.

A coach encourages you to define what you really want in life.

During the coaching process you will detect some patterns that are hindering your progress. A coach guides you through simple processes that make changing easy — processes such as taking time for yourself and learning how daily affirmations can enhance your life exponentially.

How can I motivate myself?

Lack of motivation is often directly connected with lack of energy, focus, and goals. Successful people motivate themselves by setting goals, and putting plans into place to achieve them. They use motivational techniques such as making an appointment with a coach, or having coaching on a regular basis.

Good, I am really interested, but how does it work?

·You will stay in close contact with your coach using email, Skype or the telephone.

·You will receive Elessons that you can work through at your own pace.

·Your coach always works FOR YOU. Hence, you demand as much support as you need. Email and Elessons are unlimited.Conversations on Skype can be arranged for 1 hour a month, or ½ an hour every two weeks, or 15 minutes every week.

·If you need more support, that can also be arranged.

·Face to face coaching is available in Perth Western Australia. ·We also offer partner, team, group coaching, and seminars on a broad variety of topics.

Can you give me some examples from clients you’ve had?

The first example was a mother of two. She was about 50, divorced, and her career was going nowhere. At the first meeting she did not really know why specifically she came. She described her life to be “a mess”. During the coaching process she had several break throughs. She changed some of her beliefs, began speaking the new beliefs and became free in her mind and feelings. This enabled her to stand up for herself. She regained self-confidence, found better ways to deal with her drug-addicted son, and started part time further education. When I spoke with her a while ago, she had finished her degree and sounded very happy and self-contented.

Another was a 40-year-old woman who was not sure if she should make a career change and start a business. During the process she found direction and clearance for the next steps.

One 48-year-old woman had chronic back pain. After one session she changed her behaviour so completely that she even ran to escape the rain, much to her own and her husband’s surprise. She hadn’t run for several years because she was afraid of pain.

A 28-year-old man was afraid that he might die at 40, because his father and grandfather had both died at 40. During the coaching process he regained his self-confidence and changed his beliefs so that he took responsibility for his health.

Another was a 19-year-old girl who struggled with everyday life. Her lack of self-esteem and self-love was so low that she had health problems directly related to it. During the coaching process she found that she was here for a reason, that “she was worthy” to live a good life. I am still in contact with her and deeply touched and happy with how she is progressing and aiming for the stars. She is now a strong, self-confident, warm hearted, beautiful woman.

There are several more — a 50-year-old man who wanted to stop smoking — a 45-year-old woman who had tried every diet before she started having coaching, and many others…

Results You Can See

How To Turn Your Dumbbell Training

Into Results You Can See

There’s no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone’s exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little

trick? In a second, I’m going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren’t we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you’ll quickly change the way you look. And might I add, you’ll look a whole lot better!

I know this sounds like a no-brainer, but you’d be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I’m about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?

This little trick is called Unilateral Training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then

you would do the same number of repetitions with the right arm.

Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:

1) There is a phenomena called “bilateral deficit” which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You’ll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It’s a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!

But since I have you here, I’m going to share a BONUS BENEFIT of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.

So, let’s recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?

To complicate?

Start today with your personalised program!

Ursula Knecht

Create the Life you desire

The truth about weight loss

Your body represents what you think about your self and it is always telling the truth.

All addictions reflect in our body and its health.

Here we are focussing on eating behaviours.

This might sound hard for some people, but it is a fact.
We treat our self according to our values and beliefs.

If you belief you are “not worth it”, you have a low self-esteem trouble with loving yourself it shows up in you body.
First: it is visible at the body language, lacking muscle tone, slag posture, facial expression and superficial breathing.

Further it is as simple as that:
95% of the overweight people are fat because they eat the wrong thing in mass and do not or little exercise.
You are what you eat!
If you eat fast food manly containing fat and sugar (weight bread reacts in the body like sugar) than your body mass is fatty as well. Your body uses this staff to improve fat storage.

If you eat complex carbohydrates and minerals which you get in vegetables, fruits and whole grain product your body can build bones, muscles and well formed structure.

Is your body a tractor and you can put in whatever fuel you have available (although tractors do not take all!) or a Formula 1 car?
Formal 1 car are self-confident and can only run and perform at their best if they are given a high performing fuel.

Are you worth it? Be truthful with yourself are you really worth it, the high quality food full of vitamins, minerals, antioxidants, protein and energy?

If you are worth it, you take some more time to prepare to buy and choose your food as well as by preparing it.

If you want to be forever thin, you need detailed information about
your own attitudes, beliefs, plus the proper tools for breaking out of it. The
information below has worked for John (65-pound fat loss) and for
many thousands of weight-challenged individuals. It will work for
you too.

You are what you are due to attitudes, beliefs and old habits formed
in childhood. They subtly and powerfully shape our bodies, our
self-image and the way we relate to food and life in general. Most
weight-challenged people remain trapped in the gain/lose/gain cycle

because they are unaware of this fact. Therefore, the issue is not
whether a fat-box controls your weight but whether or not you will
confront and break out of it. Here’s how.

First, identify your attitudes, beliefs and old habits:

1. Who wants you to stay fat? Most weight-challenged people are
surrounded by family and friends who “enable” their bad eating
habits and weight gain.

2. How does staying overweight serve or protect you? From life,
sex, your personal power, men/women, being visible, etc.

3. How has being overweight defined your personality, your
relationships and your self-expression?

4. What would you do with your mind, your emotions, and your life
if you were not constantly focused on food and fat?

Now, break out of your fat-box:

1. Imagine what you will look like when you drop all that weight.
Write a description and place it on your fridge.

2. Imagine that you have all the power you need to face life as it
is. How will this change your behaviour?

3. Write a letter to the people who want you to stay fat. Tell them
that you are breaking out of your used behaviours and that they no longer

have any say in who or what you are. Do not mail it. Read it out
loud to yourself every day for 30 days. This is an extremely
powerful exercise. Take the risk of feeling foolish and do it!

To be successful and break through your habits and self-sabotage you will need courage to face some fears. Most weight-challenged individuals are deeply attached to being overweight and discover great resistance
when they get close to their ideal weight. Your task is to refuse
to attack yourself or decide that you lack will power.

The problem is not your will but your deep-seated attitudes about
who you are and can be. The solution is in learning to create a new
image of you and your possibilities that is not defined by your old
programs. With some work you will be successful at breaking out and
being forever thin.

You see weight loss and changing beliefs, behaviours and self- image and self-esteem are directly related and that is where coaching sets in.

Coaching makes changes easy and reflects to us where we have blind spots. It is much easier working with an encouraging supporting coach who holds you accountable to your actions and promises than just “trying” it all alone.

Are you sick and tired of failing at weight loss?
Did you know virtually all famous diets set you up for failure by
ignoring the 2 critical requirements of lasting weight loss? If you

know how to meet these 2 conditions, you can lose all the fat you
want!

Do you want to know these secrets?

It is simple and easy – if you know it!

Many people have a problem reaching goals they have in their diet and exercise program simply because they are not knowledgeable about the simple truth about basic nutrition. If you are trying to lose weight you should know that reaching your weight goal is simply a matter of burning more calories than you take in.

You should also be concerned with improvement in your overall health at the same time, which is why having good nutritional skills are so important. Poor nutrition can lead to higher risks for of a variety of health problems including heart disease and cancer. You need to eat a balance of healthy foods and watch your caloric intake at the same time. A proper diet reduces cholesterol, blood pressure, and aids in weight lose.

For optimal body function you must eat the right combination of nutrients. One of the most important of these, contrary to some popular diets, is carbohydrate. They are used to create glucose, which can be used right away or stored to use later. An over abundance of carbohydrates will cause your body to store the extra glucose as fat. Carbohydrates are broken into two categories, simple and complex. Sugars fall into the simple category, while starches and fibres are complex carbohydrates. White bread and pasta reacts like sugar (simple carbohydrate) and can easily end up in fat storage. Whole grain products are complex

carbohydrates. They might have more calories at the label of the package, but not in your body! To digest complex carbs your body needs more energy and it takes much longer to distract the energy out of it, so you are longer satisfied and not hungry.

Protein is another crucial nutrient for your body; they help your body build and repair muscle and other tissues. They also function in the creation of hormones. Do not fall into the trap of eating excessive amounts of protein, as protein reacts acidic in your body. The two main protein sources are animal and vegetable. You need to avoid a high consumption of animal protein because too much of it can cause high cholesterol due to the high levels of saturated fat.

To burn fat your body must also have a certain level of fat intake. Particularly polyunsaturated and rich on Omega 3 and 6.

Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids. In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold-water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. There are two critical omega-3 fatty acids that the body needs. Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3. They are essential to build hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.

Vitamins of course are also on the list of required nutrients. All vitamins perform different jobs within the body and work with your body’s metabolism to increase energy levels. Many studies have proven that certain vitamins can also prevent disease such as vitamins A, C, and E, also called antioxidants, which assist with the prevention of coronary artery disease by helping to prevent plaque build up on artery walls.

Your body also needs minerals and trace elements, which are used in many different body processes. Chlorine is essential for digestion; calcium and phosphorus are essential for strong bones and healthy teeth. Your body also needs salt; the best one is Himalayan salt followed by sea salt.
Make sure that you eat food as close to their natural state as possible and avoid excessive amounts of animal protein. Eat at least two cups of fruits and three cups of vegetables daily and drink a gallon of water spread out over your day.

6 easy steps to “Life Energy”

The 6 easy Steps to

“Life Energy“ revealed

The 6 easy Steps to “Life Energy”.

In this 10 min video you get first tips how to create more energy in your life right NOW.

1. Reprogram your mind for success, remove blockages and live your full potential.

2. Physiology, move your body to feel better.

3. Nutrition, energise your body with the right food.

4. Super hydrate, feeling tired is the first sign of dehydration.

5. Exercise, to get healthier and more energetic.

6. Breathing, oxygenate your body!