5 COMMON MISTAKES THAT WOMEN MAKE WHEN IT COMES TO THEIR TRAINING & NUTRITION!

I have been in the fitness industry for a long time now and I have learnt a lot over the years. I really want to try and help as many women as I can understand that the things they are currently doing could actually be setting them back rather then help them achieve their goals.

These days there are so many experts and people out there preaching what to do and what not to do so I can totally understand why so many women are so confused and just end up going around in circles or worst, yoyo dieting!

I am here to keep things as simple as possible and to help you understand things so hopefully something clicks and you ‘get it’ and you can finally start to move forward with your health and fitness goals!

1. Doing too much cardio

Screen Shot 2016-08-02 at 12.06.26 PMCardiovascular exercise is great. I’m not trying to discourage you from going to the gym or throwing on your running shoes and heading out the door. But before you start getting your heart rate up, try to erase everything you learned about the “fat burning zone” you heard about in spinning class, or the more-is-more attitude you had when it came to the amount of time you spent on a piece of cardio equipment.

Recent research has shown:

-long, slow cardio sessions actually burn muscle, not fat

-decrease human growth hormone

-suppress hormones needed for burning fat (1)

-increase cortisol

What Can You Do?

Keep working out and getting plenty of exercise, just make it about quality. You can get a great workout in less than an hour if you’re focusing on intensity. Higher intensity workouts, whether they’re strength or cardio-based, will increase your body’s human growth hormone, level off cortisol, develop existing muscle tissue and unleash T3, a crucial hormone for fat burning.

If cardio is what you want, then keep at it, but not for 60 minutes of slow and steady. Spice it up by starting with a good warm up for 5 to 10 minutes. After that increase the intensity for two minutes, to the point where your breathing heavy, then back down to an easy pace for one minute. Repeat this 2-minutes hard: 1-minute easy for 30 to 40 minutes and you’ll get a much greater bang for your buck than if you went slow and steady the entire time.

2. Repeating the same training program/exercises over and over

Common mistake this, women do the same training routine every week, day in, day out, it is like living on repeat!

Once your body recognises “routine,” it plateaus in terms of progress.  Your body simply learns what you teach it. If you continually ask it to learn something new, it has to continually “adapt” and learn it.  These benefits go even a step further in keeping you mentally upbeat for a new variation of your “routine” when you hit the gym.  Change it up and get double the benefits and enhance your results.”

You can of course do the same program for a while as long as you are changing up the intensity i.e.. lifting heavier or running faster! I would always change the actual program every 8-12 weeks though, that way your body will not have enough time to plateau and you won’t get bored!

3. Being too scared to lift heavy as they don’t want to get bulky

Justine weight liftingUndoubtedly, you’ve heard the horror stories: lifting heavy weights makes women bulky, it’s dangerous, it’s bad for your joints, and once you have muscle, you can’t stop lifting or it will all turn to fat. It’s all laughable, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.

It’s time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.

Here are 7 reasons you should prioritise strength training in your fitness regimen:

MORE EFFECTIVE FAT LOSS

MORE MUSCLE, MORE CALORIE EXPENDITURE

QUALITY SLEEP

INCREASED ENERGY

HEART HEALTH

BONE HEALTH

STRESS RELIEF

Moral of the story ladies- LIFT WEIGHTS 🙂

All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!

4. Under eating or cutting out food groups

It is so important to get into the habit of eating whole foods, your body knows what to do with real food! These days eating has become the biggest head f*#k, it really isn’t meant to be this complicated! Under eating when you train is very dangerous for manyScreen Shot 2016-08-09 at 2.59.32 PM reasons, the most important one being that you will mess up your metabolism and you will end off a lot worse off than when you started! I like to live by the 80/20 rule, after a few years of trial and error I found that this works well for me! I like to eat well through the week and then on the weekends I splash out a bit and treat myself and I do this guilt free! I believe that this helps me bring balance into my life and it also keeps me sane.

I never feel deprived or feel the need to binge! Under eating can be dangerous on so many levels, it leaves you feeling very miserable and you could end up with an eating disorder or body dysmorphic disorder! Please be careful and do your research before you take nutrition advice from anyone and more than anything listen to your body and give it what it needs when it needs it!

5. STRESS

Screen Shot 2016-05-19 at 5.28.45 pmStress and weight gain (or lack of weight loss) go hand in hand. Though you may not be aware of it, being under constant stress can increase production of the hormone cortisol which can cause an increase in appetite as well as extra fat storage around the abdominal region–a big no-no since abdominal fat is linked to diabetes, high cholesterol and other health problems.

Dealing with stress can be as simple as taking a few minutes a day to relax, scheduling a massage as often as you can or cutting down on work hours and increasing play time.

It is important that you take time out for you and try to de-stress yourself!

Over training can also cause stress and so can beating yourself up so be kind to yourself and listen to your body!

Now for the GOOD NEWS!!!

That by avoiding these mistakes you can achieve the body that you have always dreamed of in a healthy and sustainable way and I can help you get there! 

Watch the Video below before you read on…

 If you are ready NOW then please fill out the form below and I will follow up via email and make a time to contact you for your consultation.  


Please note: I only have 2 spots remaining so if you want IN then you have to get in touch ASAP!

CLICK HERE TO ACCESS THE APPLICATION FORM

This program is for you if…

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  •  You are stuck in a rut
  • You are busy and overwhelmed and feel exhausted all the time
  • You are a busy mum or a busy women who has too much on your plate and you just can’t on top of your goals
  • You beat yourself up when you eat something bad or skip a workout
  •  You Eat your emotions
  •  You are Bored with your training
  •  You Lack motivation and direction
  •  You want to learn how to eat for optimal fat loss, but remain healthy and sane at the same timescreen-shot-2017-03-23-at-7-13-43-am
  • You are ready to step outside of your comfort zone to learn about nutrition, training and how to conquer your fears
  • You want to learn about nutrition & effective ways to train your body
  •  You have unwanted stubborn body fat to lose 
  •  You want to gain confidence and finally feel HAPPY in your own skin

Don’t believe me that this program works, then hear it from Sam who has completed the program and is still working with me today! Sam lost 16kgs and is now full in control of how she lives her life. No more overwhelm, she is confident and kicking more goals in life than ever before!

Sam’s written testimonial is below!
I approached Justine for help because I was really down about the way I looked, and I felt unfit and healthy. I remember sending my first photos to her and could hardly look at them! I knew Justine would be able to provide what I needed, which was mainly just a kick up the bum! But what I got from her was so much more! Justine encouraged me to start loving myself and be comfortable in the body that I have. She truly understands the pressures of being a working mum and that sometimes we just don’t have time to fit in exercise and meal planning! Her meal plans were personalised and she had heaps of suggestions for meals to keep things exciting, all being super easy to make. I’ve really enjoyed feeling strong from the weight training too, and she changes it up so regularly to keep your body guessing!

I have had a fantastic result from the program, and I am so proud and confident in myself now. I love going to the gym and feeling fit and healthy again. I have lost a total of 16kg since July 2016 and between 15-24cm off my major measurements! Thank you Justine for your amazing program, you have really improved my health and I would highly recommend it to anyone who wants to improve their lifestyle in the long-term!

What some of my other client’s have said about this program:

‘I love the progress that I am making on your program. Mentally and physically it has been amazing for me so far. Really appreciate all of your help and support’

‘My life has changed so much and I have never felt this energetic and happy. I can not thank Juzzy enough for having me be a part of her exclusive program and sharing her wealth of knowledge and expertise with me, she has changed my life forever and I’m so grateful for that’

‘The constant and on going support and encouragement I’m receiving to get through is like nothing I’ve experienced before and is a major driver as to why I’ve been able to stick with it. The food is amazing, I’m never hungry and it’s also so motivating to keep going when you notice the results within such a short space of time.’

 

If you are ready NOW then please fill out the form below asap and I will follow up via email and make a time to contact you for an interview. 

CLICK HERE TO ACCESS THE APPLICATION FORM

Check out Kirsty’s Before and After and have a read of her journey working with me on this exact program!

This is what you get when you get access to this exclusive group:

  • Access to the exclusive Facebook forum with Justine and the other ladies who are screen-shot-2017-03-23-at-8-00-46-amdoing the program
  • Weekly Emails and Check in’s with Justine
  • Goal setting at the start of each week  
  • Live FB video’s in the Facebook forum
  • 8 x group webinars on subjects such as emotional eating, nutrition, how to manage stress, detoxing and gut health, hormones with Justine and other experts in the health and wellness fields (see their bio’s below).
  • Live Q&A Video’s in the Facebook forum with Justine
  • screen-shot-2016-12-10-at-8-34-08-amPersonalised food and training plans where Justine will make any tweaks when needed. You get access to all of Justine’s IP. You will learn how to turn your body into a fat burning machine with the right tools! This is all uniquely and personalised for YOU! 
  • New and Exciting Training Programs catered to you and your needs & lifestyle
  • Bonus PDF’s, such as a smoothie recipe book, healthy deserts, mindset strategies, healthy recipes etc

 

 

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There are 3 levels of an online client that you can be when you join:

Level 1, Level 2 and Level 3

I will explain the difference to you over the phone, I have done this so that absolutely EVERYONE gets what they need from the program as we all start from different places! Also the pricing structure is different depending on what level you join on which means this is now MORE affordable than ever!!!

The cost of each level is different as well, this will all be explained in person in your consultation.

 

Get your application form in ASAP as spots are limited and already filling up fast!

I look forward to speaking with you soon Gorgeous, let’s f*#kin’ do this once and for all!!!

Justine xxx

CLICK HERE TO ACCESS THE APPLICATION FORM, no more waiting for things to magically change, it is TIME to do the work!

 

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