butt and body makeover challenge week 1

by monica

want this type of body makeover fast?  get busy with the body makeover challenge for week 1:  speed of implementation...

want this type of body makeover fast? get busy with the body makeover challenge for week 1: speed of implementation...

want this type of body makeover fast?  get busy with the body makeover challenge for week 1:  speed of implementation...

One of the most important tips I ever learned from various goal setting and self improvement experts is something called speed of implementation. This may sound a bit overwhelming at first but actually boosts both motivation and results. Speed of implementation is simply focusing on as many results getting body makeover strategies as you can handle at once so you get better and faster results from your efforts.


So instead of just focusing on your workouts you focus on the best exercises, the best healthy foods, the best recovery strategies, the best attitude, the best healthy lifestyle choices all at once. Sounds like a lot but it's actually not much harder than focusing on one thing at a time and doing it gets you results so much faster just like all the people in the video below...



By the way, Turbulence Training for Fatloss is one of the best body makeover plans for women and men. I got it back in 2007 and used it to help many clients transform their bodies. Learn more about it and the real women who get amazing results using it here: TT for Fatloss Women.

Below is how I'm using speed of implementation to reach my body makeover goals faster this month.

1. Anti-Estrogenic Diet which is all about eating healthy foods to detox
2. more veggies of all types at every meal
3. yoga 3 times a week on my shortest workout days
4. more water and more sleep
5. my usual supplements mixed into grapefruit juice instead of smoothies
6. flats instead of heels all week (probably all month)
7. wear workout clothes or leggings all day so I can stretch more throughout the day

These are the 7 strategies that are going to help me get the most out of my workout plan this month. More on these body makeover strategies and week 1 challenge here: Butt Firming Exercises & Butt/Body Makeover Tips

What healthy strategies are you focusing on this month? If you need help with this be sure to check out week 1 of the 6 week body makeover challenge in this article: Butt Firming Exercises and please feel free to share your healthy strategies or tips below. If you have body makeover questions or butt makeover questions you can also post them here.



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abs and body makeover challenge week 2

by monica

"It's the mind that really creates the body." Arnold Schwarzenegger

"Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed, you will continue to act as you have always acted. If you continue to act as you have always acted, you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind."

The week 2 body makeover challenge is to focus on the positives of your body makeover, to have the right mindset about everything from healthy foods to exercise to stress reduction. Focus on the best lose belly fat exercises and 6 body makeover tips all you week and I guarantee you will see a visible difference in your abs by next week! Your body image will improve too : )

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." Thomas Jefferson

"Your chances of success in any undertaking can always be measured by your belief in yourself." Robert Collier

"Positive thinking and negative thinking are attitudes. They are points of view, and show the way people handle their affairs." Remez Sasson

More helpful tips from Brian Tracy, one of my favorite motivators, in the video below.

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leg and body makeover challenge week 3

by monica

my detailed pic of what I want my body to do and look like usually involves dance, yoga, and hiking (click pics to enlarge)

my detailed pic of what I want my body to do and look like usually involves dance, yoga, and hiking (click pics to enlarge)

my detailed pic of what I want my body to do and look like usually involves dance, yoga, and hiking (click pics to enlarge)

"Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture... Do not build up obstacles in your imagination." Norman Vincent Peale

The week 3 body makeover challenge is simply to come up with a detailed picture of what you want for your body. Not the body the media says you should have or what some fitness guru on youtube says you should look like or what your family members or friends prefer but what YOU want for yourself.

Form a strong mental picture of what you want your body to look like and what you want your body to be able to do (this second part is even more important than the looks part) then get busy customizing your workouts to your body type and your goals.

Nothing is more effective for sculpting your best female figure than focusing on what is right for your goals and your unique Female Body Shape. Nothing!

If that goal involves losing thigh fat and getting rid of thunder thighs and sculpting lean toned super fit legs be sure to get busy with the tips in my new article: How to Lose Thigh Fat.

Need help with your mental pic>? Try making Fitness Vision Boards like the one below.

Metamorphosis VB

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body weight bodyfat and body makeover challenge week 5

by monica

You must act as if you're already at your ideal body weight, preferred bodyfat, and best body ever all the time to makeover your body faster and forever!

According to motivation expert Brian Tracy the Act As If Principle is key to achieving any goal faster. The reason this works is that your behavior sends your brain a powerful message that you are fit, lean, toned, and healthy and your brain then gets busy figuring out ways to align your other behaviors with those thoughts.

So the week 5 body makeover challenge (that worked for me and many of my clients) is to act as if by tossing out your fat clothes and dressing right for your current body type. This may seem like a silly thing but tossing your fat clothes as you get leaner and fitter and healthier sends a powerful message to your brain that you are at your ideal body then your mind gets busy making that reality by adjusting your other behaviors. It's the good type of catch 22.

Sure your closet may end up at the Goodwill store as you reach your ideal weight, bodyfat, and size (I got rid of size 12 all the way down to 4 at one point) but unlike most people who lose and gain and lose and gain ,your brain will figure out ways to help you keep losing then maintain once you reach your goal because you've tossed out the fat you image with the fat clothes.



All it takes is 1-2 new clothing items each time you downsize for this to work and don't you deserve the reward each time you get to that next level anyway for your hard work? So don't hold out like former Baywatch babe Nicole Eggert did while she was trying to lose weight (see video).

"Style isn't the reward for getting lean it's a tool for helping you look your best while your transforming your body" explains style expert Stacy London. It's actually one of the most effective tools for reaching your goals faster and forever. Check out the fitness incentives article for more reward ideas.

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arms and body makeover challenge week 4

by monica

"You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present." Jan Glidewell

Do you ever wonder if maybe your past is what's preventing you from moving forward with your body makeover goals. This is definitely an issue that I've noticed with many of my one on one clients.

They struggle to let go of their past so they have a harder time changing their habits and their body makeover turns into a dark epic quest rather than a fun transformative journey.

I can be very difficult to let go of the past. I know because I've struggled with this too but letting your past go will free up so much energy and will allow you to embrace healthy new habits and reach your body makeover goals faster.

So this week's challenge is to release what is no longer working and embrace change or as the Dalai Lama says "Open your arms to change, but don't let go of your values."

A great way to do that is with some arm exercises that literally expand your arms in all directions. Get started with the toned upper body workout below and check back in a couple of days for a brand new video of lean toned arms exercises that I guarantee you've never tried before.


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female body shape makeover challenge week 6

by monica

Want a booty or body you love?  Start asking the tough questions.  By the way the YBFF Butt Makeover Plan is coming soon.

Want a booty or body you love? Start asking the tough questions. By the way the YBFF Butt Makeover Plan is coming soon.

"Sometimes questions are more important than answers" Nancy Willard..."Successful people ask better questions, and as a result, they get better answers" Tony Robbins..."Take the attitude of a student, never be too big to ask questions, never know too much to learn something new" Og Mandino.

The week 6 body makeover challenge is to start asking yourself the tough questions about your eating, workouts, and lifestyle daily. I have found that when I ask my clients the hard questions they become more aware of their behaviors and they begin to find better answers about what is going to work best for them in order to get the results they're after.

Asking the hard questions is not an easy thing to do and it can make you feel things you would rather bury BUT it is a key step to total body transformation. Here's 20 better questions you can ask yourself every day that will help you get the female body shape you desire.

1. How much metabolic training did you do today?
2. How challenging was your workout on a scale of 1-10?
3. Could your workout have been more challenging?
4. How well did you perform the exercises in your workout today?
5. Could your exercise technique have been a little or a lot better?
6. What did you do to lower levels of the fat storing hormone cortisol today?
7. Did you train hard when you should have done restorative exercise instead?
8. What and how much did you eat today?
9. How did you earn those calories?
10. Could your meals have been more balanced?
11. Could you have eaten more super foods and less processed foods?
12. Did you get enough servings of raw and cooked veggies today?
13. Did you drink enough water throughout the day?
14. What other liquid calories did you have today?
15. Did you get plenty of rest last night?
16. Were your actions/behaviors today in line with your goals?
17. Did you learn something new about health/fitness today?
18. Did you think positive thoughts about your body today?
19. Did you try to cheat or take shortcuts to a healthy lifestyle today (pills, fake foods, etc.)?
20. Did you listen to or follow sensible fitness experts that have your best interest at heart today?

Make sure to ask yourself some of these questions daily if you want to makeover your body and get your lean toned body faster. Make this a habit because once you get your best female figure you have to keep asking these questions in order to maintain your results or keep getting even better results : )



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