Let’s face it, the expectation to do it all, have it all and multi-task to your eyeballs is just a part of our typical day or week.
Your in-tray seems like it never reduces, the food shopping, house, husband and kids all need you and somewhere in the midst of all of this you actually want to achieve some goals of your own.
Personally I thrive on being busy. It gives me a buzz to knock of tasks and spin from one appointment to another and do do do. But I also know when I have spun too hard and left myself feeling downright exhausted. However, this taught me a lot of lessons and I now think for the most part I have learnt how to maintain my Wonder Woman status, without losing my sh#t. Today I am passing on these onto you.
#1 Tip to Keep Your Wonder Woman Status – Sleep
Of course I have said this before, but only because it is important. Not 6 hours not 7.2 hours shoot for 8 hours plus. If you are someone that struggles in this department then you should see a BioSignature Practitioner to have you nodding off quickly and waking up singing with the birds.
#2 Tip to Keep Your Wonder Woman Status – Tackling Your Top 3
When I scroll down my never ending to-do list I always ask myself; ‘What would make me feel best to complete today?’ and ‘What are my top 3 things that I have to do now?’
It is so easy to get caught up in little email replies and simple task when sometimes you are not getting the big important things done. This principal works wonders, both for your overall important goals and also the day to day tasks.
Just pick 3, it is the magic number.
#3 Tip to Keep Your Wonder Woman Status – Eat often, 4-6 times a day
The healthiest Wonder Woman that I know always have a handy healthy snack ready to go. If you are rushing around and skip a meal it will leave you feeling foggy, lethargic and also open you up for that dreaded 3pm chocolate cravings.
Snacks that contains protein, fat and carbs will leaving you with sustained energy and feeling great.
Some of My Favourite ‘Wonder Woman’ Snacks
Any type of nuts aside from peanuts and some berries
Grilled meat with a cucumber
ABC Spread on apple
Leftovers from the night before
Boiled Eggs with some carrot sticks
#4 Tip to Keep Your Wonder Woman Status – Top up Your Minerals
Through training and sweating it out in the gym, you lose essential minerals from you body which need to be topped up in order to avoid feeling worn down. I always recommend as a BARE minimum a multi vitamin, magnesium, fish oils and vitamin D & zinc if you test low. Trust me this makes a world of difference to your energy levels and mental state.
So go at it ladies, in true Wonder Woman style and remember to always look after number one (that’s you) along the way.
Let me know if you enjoyed this post by clicking ‘LIKE’ before you leave the page
A little leaner everyday
Amanda
The Queen of Lean
I had to share this salad with you because it was an absolute hit each and every time I make it. It a recipe that is on high rotation at my house as a great side to grilled meats. It is zesty, tasty and most of all super super quick
Being that this salad is loaded with chilli, your metabolism will love the thermogenic benefits and additionally the red vinegar also helps to stabilise your blood sugar.
Zesty Tomato Salad
5 Ripe Tomatoes sliced
1 Green chilli finely chopped
3 Spring Onions finely sliced
5 Tablespoons of Red Wine Vinegar
2 Tablespoons Cold Pressed Organic Olive Oil
Method
1. Grab a plate for presenting your salad, and lay out the sliced tomatoes in a single layer over the plate.
2. Take a small mixing jug and add the spring onions, green chill, olive oil and red vinegar and whisk together with a fork
3. Spread the dressing mixture over the top of the tomatoes, season with salt and pepper and serve
Give this a try over the weekend and let me know how you go. This is one of the many recipes that is in my Eating your Way to Lean recipe book which you receive as a free bonus if attending The Queen Of Lean Ultimate Transformation Day. Sorry had to slip that plug in there.
A little leaner everyday,
Amanda
The Queen of Lean
Ever felt frustrated with weight loss? Yep, I am holding my arm straight up in the air and holding it high. I know how it feels to try and restrict calories and then attempt to run my little butt off and still not get super lean.
Pretty frustrating hey?
Now before you hang up your training shoes, or throw your dumbbells out of the window, you will remember that in part 1 of this series I mentioned blocking factors that could be stopping you from getting results.
Just to recap; blocking factors are issues that although you are doing everything right they can still hold you back from your ultimate body.
Before delving into this post make sure you visit my ‘Get Lean Checklist’ to see if you have the main exercise, lifestyle and supplements in check.
And now let’s get to busting down these (damn) blocking factors….
#1 Reason You Are Not Getting Results – Sleep
This is your first stop ladies. Sort out your sleep, it will honestly change your life. If you want more energy, stable moods, keep yourself young and of course better fat loss results this is pit stop number 1.
3 Main Requirements for Great Sleep
Not meeting these requirements at least 5 nights a week?
Try The Queen of Lean Top Tips for better sleep;
Still struggling? Best to speak with Biosignature Practitioner to solve the deeper underlying issue
#2 Reason You Are Not Getting Results – Digestive Health
If you are a person that experiences bloating, stomach discomfort, toilet issues (either going to much or too little) then you fall into this boat.
We accept these little (or big for that matter) upsets as the norm, but really, you should feel comfortable, full of energy and a’hem not making any nasty smells. Sort out your digestion and your could unlock the key to having flat lean abs.
Queen of Lean Top Tips for Better Digestion
#3 Reason You Are Not Getting Results- Environmental Toxicity
This can really turn your hormones upside down making you feel depressed, lacking energy and also finding it hard to get results. Let’s face it we live in a world that is quite toxic, however there are ways to manage this to get your vitality back and lean out.
Queen of Lean Top Tips for Minimising Environment Toxicity
Start thinking about how you are personally effected by the things. I recommend picking the issue that bothers you most and tackling them one at a time. Stay tuned for the final installment to this series.
Click ‘LIKE’ before you leave this page if you found this post informative.
A little leaner everyday,
Amanda
The Queen of Lean
Are you particularly determined to break down your blocking factors, lose fat and learn how to transformation you body? Then make sure you register for the Melbourne Ultimate Transformation Day to secure your place. This is a money-back-guaranteed -life-changing event that only has a small handful of spots left. Also if you buddy up come with a friend you will receive a 25% discount!
One thing I promise from this short 25 minute challenge, is you are going to walk away looking like you have been standing out in the rain! This involves strength, explosive power and endurance; a perfect little combination for your own fat burning furnace.
As the title suggests, I am using the TRX which I believe that this is one of the best tools to use for strength training at home or when you are traveling. It is extremely versatile, light, compact and most of all using your body weight to challenge your core, stabilising muscles and also your big moving muscle, basically an all in one package.
Your task for today, is to watch this clip, check out the table below to see my results and go and smash out this season and beat my number of repeatitions. Oh and of course come back gloating in the comments section below to tell me how you went.
I hope you enjoy this challenge as much as I did and get a good endorphin buzz from it.
I must say there is a heap of cool stuff happening at the Queen of Lean Headquarters all set to have you achieving your best body yet. Make sure your are subsrcibed to this blog and a part of The Queen of Lean facebook community to see exactly what I have in store for YOU….
New off the press at the moment is The Ultimate Transformation Day, which is a must for the gal who is serious about seeing amazing results this year. The release of my new book is coming in March and also a fun competition for you to take part in later this month.
Make sure you leave me a comment or ask a question and take advantage of having a Personal Trainer who is here to help you.
A little leaner everyday,
AmandaThe Queen of Lean
Are you looking for the missing link in creating your ultimate physique?
Do you want to get leaner but are a little unsure of what to do?
Are you ready to once and for all find out what it takes to get into the best shape of your life?
The Ultimate Queen of Lean Transformation Day
Hold onto your hats ladies, The Ultimate Queen of Lean Transformation Day is coming to Melbourne on Saturday 17th March 9am till 5pm
This fun filled day is all about YOU.
This full day workshop is designed to empower you with knowledge and the answers to take control of your health, mindset and ultimately achieve your best body yet. The Queen of Lean, Amanda Brown of going to share every little trick and inside secret to have you ‘Sculpting an Absolute Bangin’ Body’
Get ready to start living at your FULL potential and achieve the fitness goals you have always desired.
I personally GUARANTEE this transformation workshop will change your life or I will refund your money, no questions asked! Now I can’t make a better offer than that!
The Ultimate Transformation Day – What to Expect
Your chance to live and feel the kind of training and intensity to follow in order to get super lean. Both workouts are completely different, but integral ingredients for your success.
Whether you are starting out, or at an advanced level of fitness there is a workout catered for you. Aside from sculpting and sweating it out you are learning techniques which are key elements you will use in your ongoing training.
Session 1 -Morning: A full body sculpting, toning, session which is creating definition and feminine curves. This is weight training at it’s best!! Sure to be kickin’ your metabolism into overdrive for days to follow.
Session 2 – Afternoon: Is an Interval base resistance circuit will have you melting fat and dripping sweat! This is the most effective way to tap into your fat burning ability and if you wish, will free you of cardio equipment forever.
The Queen of Lean Keys To Success Workshops
These interactive workshops will show you ways to eat to increase your energy, feel fabulous and lose weight. You will learn a little bit on the science behind weight loss and in particular ways wrought the system to get leaner without feeling like you have to munch on celery sticks all day long!
Most of all, you will walk away from these workshops feeling that it has made sense of all the conflicting media and information we are bombarded with. You will have a plan that is achievable and will keep you healthy for life.
The best way to learn about ideal post workout fuel and snacks is to experience it first hand. On the day we will calculate your personalised ideal post workout regime and put it into play. This will ensure you are getting the best recovering, fat burning and lean muscle conversion out of each and every session.
Additionally this is also your chance to taste and see how simple and delicious healthy snacks can be, with the added bonus the majority will increase your metabolism!
To cap off a great day and to make sure you walk away feeling super confident there will be a questions and answers section where you can fire away and ask anything that is on your mind.
But it doesn’t just end there….
I have also put together a little show bag of goodies which will continue the journey help you on the road to lean;
Take Away Bonus’
This is your ultimate guide on creating the body of your dreams. My inspiration for writing ‘Sculpt, Transform and Get Lean’ came mainly from my own frustrations of following mainstream advice and getting nowhere.
Everything in this book is information that now keeps me lean and feeling damn great! It is a compilation of tools I use that I wished someone had passed onto me years ago to speed up my own transformation, but now I am giving it all to you as a gift. Inside you will find;
I want nothing more than for you to succeed, so for the 12 weeks following the workshop you will have my personal email to contact me with any questions or queries that come up. This is a 24hr guarantee turn-around for a response, a Personal Trainer at your fingertips.
This complete recipe e-book of healthy meals are all designed to have you enjoying your food as you eat your way to lean. No more searching the internet for a healthy option, it is all here for you to save you time and make eating to lean much easier.
Never be left unsure or frustrated walking through the supermarket isles again. This is your sure fire list of the best healthy options when shopping and even gives you a category or foods that have a low glycemic response and you can eat in abundance.
A complete at home, equipment free program with instructional clips on how melt fat in 20 minutes flat! Perfect for the busy gal who wants to stay in shape on the fly.
Your 2 BioSignature consultations will be a one on one meeting with me in Melbourne CBD. You will find out your body fat percentage vs lean muscle so that you will be able to see exactly what is happening while your body is transforming.
Additionally with this, you receive a personalised Get Lean Blueprint which is a plan specifically targeting your own ‘trouble spots’ and using methods to induce spot reduction.
Total Value you will receive FREE $620.97
Why am I Giving this Away?
I am soooo passionate about continuing the inspiration of the day and giving you all of takeaway tools to create a body you love, to live your life with energy and well, feel damn amazing!
When an OPPORTUNITY like this comes along to build more confidence, stay informed and have a fun girly day then I say grab it by the horns and go for it. Register now to find out the exceptional offer for this day. Spots are limited to 15 only!
I meet so many people that feel they are doing everything ‘right’ but still not getting the results they want. In Part 1 of this post we touched on blocking factor which could hold you back from getting leaner. But I firstly want to touch on what is ‘right’???.
It is certainly hard to put a definite pinpoint on ABSOLUTELY everything ‘right’. Sure, there are your obvious things; we all know that when eating a diet high in sugar will cause you to store fat, but then we have things that are unique from person to person such as working out a fat loss plan based on your hormonal profile.
So for this post, I am giving you an express standard overview of things that you can do to enhance your health, get leaner and feel damn great!
Your Checklist
…. Phew to name a few. So maybe you are at a point where you have ticked all of these boxes? Or possibly you have a few more things to implement and try? Either way make sure you are subscribed for the next installment to the series which will cover blocking factors which could be stopping your results, even though you are doing, or working towards getting everything ‘right.’
I would love to here your thoughts on this list, maybe you would like to include a point of your own?
If you enjoyed this post, let me know by clicking ‘LIKE’ before you leave this page.
A little leaner everyday,
Amanda
The Queen of Lean
If you are like me, you will love finishing up a good cardio session dripping in sweat and just waiting for the endorphin hit to come.
I keep my sweat sessions interesting, always giving cardio equipment a wide berth. So many people are lead to believe they HAVE to use cardio equipment in order to lose weight, but to be honest, it is far more effective to use functional full body moves, plyometrics, and explosive sprints to give your metabolism a good kick in the butt.
Today’s clip is a compilation of things for you to try. When I did this session I uses a method of training called TABATA. For those of you who are new to this style, it was invented by Izumi Tabata of the Japanese Institute of Sport. It is high intensity intervals that only needs to go for 20 minutes to have you sweating and gasping for air.
Tabata = 20 work/10sec rest x 8
Rest 1 minute
Basically you do the same exercise for 8 sets (4 minutes), when you change exercises have a 1 minutes rest and choose 4 different exercises. You can use the exercises in the clip below, or if you don’t have the equipment choose, an exercise that is going to use full body and really get your heart pumping.
I would love to hear about your favourite type of cardio/sweat session in the comments below. Make sure you are a part of my facebook page to receive daily inspiration.
If you love keeping your cardio interesting and will try this method ‘LIKE’ the post before you leave this page.
A little leaner everyday,
Amanda
The Queen of Lean
Without a doubt chin ups are one of the best exercises for toning and sculpting your arms. But aside from that, nothing turns heads more in the gym than a chick that can comfortably push out a set of 10 to 12. So ladies, watch this clip, get stuck into the training and in no time you too will be busting out some chin ups of your own.
I would love to hear your questions and feedback on this clip and also how your training progress is going. If you are one of those chicks that is going to be adding chin ups to your repertoire click ‘LIKE’ before you leave this page.
For more training tips and nutrional advice from The Queen of Lean make sure you subscribe to receieve each and every post.
A little leaner everyday,
Amanda
The Queen of Lean
If you are like me then it is pretty safe to say that you put every effort you can muster into being fit, eating well and looking after yourself. You seem to be following all the rules from A-Z, but still every now and then you wonder why the heck in ALL these efforts that you don’t have amazing flat abs, lean legs and basically a Jennifer Aniston rig to die for?
Most of the times we think that by training more and eating less must surely be what is missing. That is what we have been taught right? Energy in=energy out? So it begins… this frustrating road where without realising it, you are so focused on your goal that you are running yourself into the ground and left feeling utterly exhausted. Somehow this seems like a a better option than giving up on looking perfect perfect perfect!!!!
If you are nodding your head because this seems like a rendition of what you have said so many times before, it is because I too have been down that road. It wasn’t until I became more aware of certain blocking factors that were standing between my own personal goals but also my client’s goals that I was able to have a more balanced approach to training, eating and lifestyle.
Stop Stop Stop!
This is not a battle that you can win by doing more training and less eating, you have to be smarter in your approach. Trust me when I say, if you body is given a chance you WILL find it relatively easy to stay lean and you should get to a point where you don’t have to train 6-7 plus times per week in order to do it.
Ok so this is all good and well to say but where do you start?
What Are Blocking Factors
A blocking factor is something that causes you to plateau at a certain weight. No matter how hard you push you will struggle to get beyond it unless you solve what is stopping you in the first place. As a BioSignature Pracitioner this is exactly what we are best at solving, mostly it will be either hormonal, lifestyle or both that is standing between you and getting lean.
You know what, you can stamp your feet and throw you fist up in the air (like I did) or you can take steps to firstly identify your blocking factor and then break through to the other side.
Blocking Factors to Consider
Boom! Let’s kick off 2012 in fine Queen of Lean form and set you up to have an awesome, oh so fit, sculpted booty, dream catchin’ kind-of year. No doubt you are feeling refreshed, inspired and wondering and already planning some magic for 2012. This post is all about giving you a couple of tactics to help bottle this inspired feeling, screw the lid on tight to ensure you keep high motivation humming the whole year long.
1. Be Grateful and Write Your Dreams
I had an epiphany last New Years, which funnily enough was sparked by a random drunk guy. As I was heading out to celebrate New Years, I said to my husband that one of my resolution’s was to be more grateful for what I have in my life. At the strike of midnight this (half cut) man approached me and keep saying over and over ‘just be grateful.’ Call it a crazy coincidence or fate, but to be honest it still gives me a little tingle just writing about it. This moment really got me thinking; How often do we brush over the little things, sometimes even the big things and take them for granted? This epiphany inspired me to start a gratitude journal.
If you want to live more in the moment, focus on positivity and create your dreams, I can’t encourage a gratitude journal enough. It may sound fluffy to some, but it is a proven fact that people who keep a journal are overall happier and also get the added kicker of sleeping better at night. Personally I feel by writing 3 things that you are grateful for just before hit the pillow ties a nice bow on the end of day . If your day has been particularly crappy it is always nice just flick back through the previous pages.
Your journal can also be there to write down your dreams including the things that you want more of in your life. Write them as if they have already happened, you will be surprised at the magic that is in ink.
2. Sculpt Your Best Butt in 2012
Every workout you do should have one of the following ‘Queen’ exercises in it to make sure you are getting the most bang for your buck and the best hormonal response from your training session.
Remember making little changes bit by bit is what will always add up to a big overall result. I am looking forward to being a key part of helping you KICK BUTT this year. No point in accepting anything less.
Make sure you are a part of my facebook community where you will get daily tips, inspiration and also pointers from other members of the Queen of Lean.
Shhhhh just a little heads up that the Ultimate Queen of Lean Transformation Day is about to hit Melbourne very very soon.
I would love to hear how you go with your full range squats and make sure you share this post by hitting ‘LIKE’ before you leave this page.
A little leaner everyday,
Amanda
