Powerful Weightloss Tools!

Want to look the best you've ever looked? Feel better than you've ever felt? Be the best you you've ever been?

I'm sure the answer is YES!

How to do it you wonder?

By Effective Goal Setting and Pre Empting Excuses. Sounds simple, but don't underestimate the power of these tools.

Here are 3 steps to getting you closer to a healthier, happier you!

1.Goal Setting. This is the most important of all 12 principles! Without a clear goal, then you can not have clear direction. The most important thing about goal setting is that it is realistic and very specific. For example it's not enough to just say you want to lose weight, or even to say that you want to lose 10lbs.

Here's what to do:

Choose a date in the future including the day, month, and year; it's a good idea to choose a date that may be significant to you or a date that's linked to special event.
Next describe where you will be when you know you have achieved your goal. Will you be in your room in front of the mirror? Will you be sitting at your desk in your office? Be specific!
Finally how will you know you achieved it. Will you be doing up your belt and realise you've had to tighten it a few notches? WIll you be putting on your favourite outfit and realise if fits perfectly? What will you look like and feel like from head to toe?
Get the picture? Start to live that moment as if it has already happened.

2. Visualise Your Goal. It's critical that you don't go through the hard work of setting your goal simply to forget about it. Visualise it every single day! Choose a time in the morning or a time when you're on your way to work, basically a time when you know you have a few minutes to reflect on and live the moment in which you have achieved your goal.

3. No Excuses. At the start of each day think of potential moments or situations that may put you off track. Come up with a plan before they happen. For example if you know you have to meet a friend for dinner, think ahead and choose a place that you know will have healthy meals that you can choose from. If you know you're going to have a busy evening, fit your exercise in to the morning or at lunch. Be one step ahead, all the time!

I know this is just the start of a HEALTHIER HAPPIER YOU! Go for it! Give it a try

Fix your broken bum!

If you work long hours in an office and spend a great portion of that time sitting chances are you're suffering from a broken bum!

A well functioning bottom is crucial for good posture. Your glutes are the largest mucle in your body, they're responsible for stabilising your hips and protecting your lower back. Chances are if you suffer from lower back pain or knee problems the reason could potentially come down to your glutes not working properly.

What to do? Here are two very effective exercises that will not only fix your bum to improve your posture and hip stability but will have you looking great in those jeans!

Exercise #1 Side Glute Raises
My friend Laurie takes you through this exercise. This is a great one to start with! Go here to have a look: http://www.youtube.com/watch?v=azt0TnyhlXM

Exercise #2 Reverse Lunges
I take you through my favourite exercise to get those glutes fired! Go here to check it out: http://www.youtube.com/watch?v=sZDkAK6CDQM

Combine these two and you'll be pleasantly surprised at how great your glutes will feel!

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Flat Abs Fast!

There are many programs and books out there promising you FLAT ABS. I'm not about to tell you how bad they all are, what I want to tell you is that all the good ones ALWAYS include a nutrition component.


The truth is, you can do as many crunches and sit ups as you want, you might become stronger but you won't see that 6 pack until you've lost the fat.


Here's the fastest way to lose fat:


1) Eat every 2-3 hours
2) Eat breakfast and include protein
3) DRINK Water
4) Eat the right foods (cut out wheat, alcohol, sugar, caffeine and dairy other than yoghurt and organic butter)




Here's a perfect day:


8am: Breakfast (scrambled eggs and smoked salmon)

10:30am:Snack (Apple and 12 Brazil Nuts)

1pm: Lunch (Chicken and avacado sandwhich made with wheat free rye bread, and sliced

carrots and cucumber with houmus)

4pm:Snack (Plain bio live yoghurt with chopped mango and mixed seeds)

7pm: Dinner (Chicken breast with roasted peppers and courgettes and baked sweet potato

wedges)


There's no secret to flat abs, no need to spend money on fancy programs, simply work hard at your nutrition, exercise regularly and the flat abs will come.


Here's a few of exercises from my colleagues and I to get you started: (Click on each exercise)


The PLANK
The CURL
The LEG THROW This is quite advanced. Ensure your lower back is pressed in to the ground. Only do this exercise when you feel you are strong and would like to move to the next level.


Save your money, commit, put the hard work in, and enjoy your results!
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Feel like every day is like the next? Have a look at the most AMAZING LIFE CHANGING program. You won't regret it. CLICK HERE for the Magic 100, You won't regret it! It's changed my life, I've never acheived so much in such a short time.
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In Health and Happiness
Rosa.

What's Your Creed?

My friend Dax Moy author of the Magic 100 has just put together a short video of his creed. A couple minutes of your time to watch this can change your life!

Click HERE to watch.

You'll want to START LIVING each day like it's magic!

This has has trully inspired me and has me thinking of what my own creed is. Have you thought of yours? Go for it! Check out the short clip.

Life's too short to let each day pass you by, days quickly turn into weeks, weeks to years, years to decades...before you know it you're wondering where the time went.

Don't look back and think 'if only'. START LIVING each day like it's a gift, BE YOUR BEST, encourage those around you to be their best.

Live every day likes it's Magic !

STOP dreaming about your dreams and START living them!

I have to confess, I've been keeping a secret....sort of

Here it is:

In the last 6 months I have accomplished more than I could have possibly hoped for or dreamed of. I've set goals and have achieved all of them. These include:


1. Successfully changing careers

2. Writing 2 books (Both will go on sale in the next month)

3. Purchasing my first flat

4. Generating mailing lists of thousands of people

5. Finding brilliant clients and maximizing my weekly appointments

6. Going on 2 vacations in last 6 months (I want to go on 1 every 3 months)

7. Running Berlin Marathon in under 3:42 (my goal was for under 4 hours)


I list these not to brag but rather to share with you the idea that you too can achieve your dreams, most importantly you can do it NOW and not in a years time or several years time.


How did I do it?

I used Dax Moy's (One of the UK's Top Fitness Experts) Magic 100. It really is Magic! It has changed my life. For the first time I feel like I'm living my dream rather than just dreaming it.

I say I kept this a secret simply because I never thought to share it with you and all the other members of my mailing lists.

I simply told my friends and family about it. It wasn't until I was talking to a friend about my newsletters and my success that I realized that I need to share this information with as many people as possible.

After all I truly believe that you are only as successful as your ability to positively impact the lives of others.

Click Here to start living your dream and not just dreaming it!

Once you've started living your dream email me your success stories, I'd love to hear them!


In Health and Happiness

Rosa.
contact@rocofit.com

Are you a grape or a raison?

If you're drinking at least 1 litre of water for every 25kg then
CONGRATULATIONS you're a GRAPE! No need to keep reading, unless you want to reaffirm what a great thing you're doing for your body. If you're not drinking enough water then keep reading, you're a RAISON!

We all know that water is vital to health! So much so that without
it we could not survive, yet many people do not take drinking water
as seriously as they should.

If you're not drinking enough water here are a few side effects you
may be already experiencing or may experience in the near future:


Effects of dehydration:

Weight gain
Headaches
Tiredness
Constipation
Sore back
Muscle cramping
Dry skin
Viscous blood
Poor muscle tone
Kidney stones
Water retention
Heartburn
Stomach aches
Depression, Irritation
Nausea

Sadly I could go on but I think you get the picture! Ready to start
drinking more water? Here are some tips to get you started.

1) At the start of each day fill a couple of bottles of your required amount for the day. This will prevent you from guessing at the end of the day if you've had enough

2) If you don't enjoy the taste of water, try adding a couple of
lemon slices

3) Set yourself timers to remind yourself. It's so easy to get
caught up in a project for several hours and then realise you
haven't had a sip in hours

4) Try drinking herbal teas. There are several out there, so even
if you've tried a couple and didn't like then, keep trying. A few
nice one's are chamomile, peppermint, ginger, fennel, and
dandelion.

5) Keep bottles in your bag, car, office, where ever you spend time

Once you find what strategies work best for you, the next step is to
not become frustrated by the amount of times you find yourself
running to the bathroom. This will slow down after a few days.

What's happening is your body is actually ridding itself of
excess water. Over the period of time that you haven't been drinking
enough water your body has gone in to 'survival mode', it simply
wasn't sure if or when you were going to give it more water,
therefore it held on to the little water it had. You may have
seen the visible signs through being bloated or puffy around
your ankles, hips and thighs.

Remember water is vital to survival, treat your water intake with
the same seriousness that you would if you were ill and were
prescribed medication.

For those of you that read last weeks newsletter and are now
cutting out wheat, gluten, caffeine, alcohol and dairy (with the
exception of organic butter and bio live yoghurt) you may be
finding that a lot of your symptoms are associated with a lack of
water. Increasing your water will help your body rid itself of
the toxins now that you're eating high quality natural foods.


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Tell a friend. If you have a friend that you know wants to
make changes to their lifestyle and would find similar information and
support valuable send them to http://www.rocofit.com/newsletter/ for their rocofit newsletter


In Health and Happiness

Rosa

Boost your Metabolism!

Here are 5 ways to increase your metabolism.

Eat Breakfast. You’re metabolism slows down during the night, having breakfast ends your fast from the night before and gets your metabolism going. Eating breakfast will not only increase your metabolism, but people who eat breakfast are more likely to consume fewer calories throughout the day. Eating breakfast also leaves you feeling energetic rather than lethargic first thing in the morning.

Drink Water. Being dehydrated can cause your metabolism to slow down. Drinking water will help to increase your metabolism and it will also increase the feeling of being full, you’re therefore likely to consume fewer calories at each meal. Adults should be drinking 1 litre for every 50lbs of body weight.

Exercise daily. Increasing your lean muscle mass reduces fat and increases your metabolism. Studies have shown that your metabolism not only increases during exercise but that it stays elevated for a period of time afterwards. Try doing thing you enjoy so that you’re likely to commit to exercising regularly.

Eat protein with every meal. Eating protein increases your metabolism as your body uses more energy to digest protein in comparison to carbohydrates. Eating protein also keeps you feeling full for longer and decreases you’re cravings for unhealthy snacks. Try sources of protein such as: eggs, salmon, chicken, tuna, beef, mackerel, sardines and/ or turkey,

Eat smaller meals more often. Eating smaller meals more often ensures that your body keeps working and using energy to digest the food. If you want to lose weight, you need to eat! Try snacking on a handful of mixed nuts, natural organic bio-live yoghurt or an avocado on wheat free rye brea