Downloads

8 Week Transformation Workout

To get you ready for the spring and summer season, we have asked the experts about staying motivated and using the
best training techniques to achieve the body you always wanted.

Download the workout explanations and the training program here, as well as your progress chart

Download the Workout Descriptions > CLICK HERE
Download the Progress Chart > CLICK HERE

2011 No-Nonsense Eating Plan

Try our customised 8 week meal plan to get your year off to the perfect start.
Trying to achieve a goal without a plan is unrealistic and, nine times out of ten, will end in failure. To ensure you can bounce back from the festive season feasting fitness magazine has provided you with a 1500 calorie-a-day diet plan which, when combined with any of the workouts we have published and a suitable supplementation plan, should have you on the road to a fit and fab physique in just eight weeks.
Each week is different, providing you with a variety of food options to keep the eating plan interesting, while the core ingredients and portions remain constant throughout the meal plan, to make shopping and preparation easier. You can also simply cycle the one week meal plan published in this article to achieve the same result.
Ideally you would want to create a 500 calorie-a-day deficit by using this eating plan and burning 2000 calories a day through exercise and your basal metabolic rate, which includes all your normally daily activities.
DOWNLOAD THE 8 WEEK DIET PLAN HERE

6 Week Shape Up

Burn fat and build muscle in just 6 Weeks!

Download your shopping list and progress chart!

DOWNLOAD YOUR SHOPPING LIST HERE

DOWNLOAD YOUR PROGRESS CHART HERE

Sexy, Strong and Lean Arms

Today’s fashion trends lend themselves more and more to women showing off their beautiful, sleek, lean and sexy arms. There is definitely a new appreciation for toned female biceps and triceps, as an increasing number of women choose to go sleeveless. So, if you want to look fabulously elegant and sexy in those sleeveless dresses and sexy tops, now is the time to work your muscles in order to tone, sculpt and tighten them into the best possible shape ahead of Spring and Summer. Workout compiled by Nicole Seymour.

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Healthy Eating on the Go

When a fitness or figure model, physique athlete or personal trainer stresses they eat frequently throughout the day they are not saying they eat “too much”. Eating small meals 6 – 7 times a day will increase your metabolism, so your body is constantly burning calories and receiving the nutrition it needs to maintain all bodily functions, including building and maintaining muscle. We provide you with diet and supplement strategies to keep you on track.

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Luscious Legs

Research over the last decade has lead to more and more compelling arguments for the benefits of weight training for women. Yet, contrary to these studies, the majority of women tend to be spending most of their gym time slaying themselves relentlessly on cardiovascular exercise, rather than reaping the benefits of a resistance training programme. We reveal the secrets of sexy and lean legs in part one of our new full body workout.

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Getting the Fitness Figure Look

There are various factors to consider when designing a contest or photo shoot preparation programme, as there isn’t one protocol that will work for everyone, as each person will respond to their diet and exercise programme differently. Regardless, the bottom line for everyone is to maintain an energy deficit until your body fat goal is reached.

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5 Reasons to avoid that crash diet

Many people fall into the trap of believing that a crash diet will help them drop the kilos fast. Here are 5 good reasons to stop yourself the next time you’re considering buying into the latest crash diet craze.

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Easy and healthy tips for dining out

If you are not sure what to choose when eating out, we have the answers of healthy choice you can make when ordering.

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Top exercise and nutritional tips

We look at the top exercise and nutrition myths and debunk them for you.

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Be a PHAT mommy, not a FAT mommy

A hot debate amongst expecting moms has been exercise during pregnancy. We show you how to adjust your exercise plan in order to make it safe for you and your baby during this period.

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Break the habit without the bulge

Many smokers are reluctant to give up the habit because of the fear of gaining weight that inevitable almost always follows. We show you how to break the habit without the bulge.

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Protein supplements

With so many different protein products on the market, it is sometimes difficult to get the real deal when it comes to protein supplements selection. We give you the lowdown on facts and fiction regarding protein supplements.

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Nicole’s 2 Month training program

PHASE 1:
Success in any weight training programme, regardless of your individual goal, comes from proper nutrition and appropriate muscle stimulus, with intensity, consistency and adequate rest being the key components. Your weight training programme should be set over an 8 week period, consisting of 7 weeks of training and 1 week of rest. This programme is ideal if you are a beginner and new to training, or if you would like a programme that is easy to follow.

PHASE 2:
During the first two months of our programme your body would have become accustomed to performing selected exercises. The key focus in any programme must be to force your body to adapt – to become stronger, fitter, leaner and more toned. This adaptation comes from placing stress on your body, stress which it has previously not experienced. This can be achieved by doing an extra set of exercises, using a heavier weight or taking shorter rest periods between sets and exercises. Without this adaptation you will not progress, so push yourself!

PHASE 3:
Over the past four months of my training program we’ve been developing good exercise habits and a strong foundation. Now, with summer fast approaching, it’s time to start taking advantage of this foundation and accelerate the progress of your exercise routine. In the following two months we’ll start increasing the intensity of your exercise sessions by adding a few training techniques to the program, namely; supersets, drop sets, giant sets and progressive overload. These techniques are a great way to increase your load without requiring a bigger time commitment.

PHASE 4:
We all reach that point at some stage in our fitness regime when, despite all efforts, it seems as though nothing much extra happens… no more fat loss… no more muscle gain…aaahhhh!
This somewhat demotivating phase is what is referred to as a training plateau. After following my 2 month training program for the past 6 months, you will now have built a solid foundation with a consistent training routine featuring in your newly acquired fitness lifestyle. You may however, at this time, experience your weight loss and muscle enhancement starts to plateau… coming to a grinding halt!

Focused training notebook part 1

Part one of our focused movement training notebook, compiled by Nicole Seymour, featuring Audrey Dippernaar.

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Focused training notebook part 2

Part two of our focused movement training notebook, compiled by Nicole Seymour, featuring Cindy Ellis.

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3 Day full body workout

Most women don’t understand the importance of weight training and how it can help shape their bodies into fat burning machines. We have compiled a 3 day full body workout to help you.

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PART 1:

PART 2:

PART 3: