More often than not, we get asked why we work so hard. The only response that we can think of is 'why not?' We're not satisfied with what we've got and everybody knows that dreams are a result of hard work. This is not to be mistaken for greed as one thing we are is grateful.
Both of us have a full time salaried job, which we work alongside building up Flexifit in the remaining hours of the day. Not only that, we're on a mission to build up a phenomenal empire through network marketing. With over 7 billion people in the world, now is the time to utilise our time and effort to make a sustainable future for everybody in our lives.
Who in the world can honestly say that they are content with what they've got and wouldn't benefit from a bit of extra cash, a bigger house or financial freedom? Our Arbonne buisness is all about helping others to achieve their dreams whilst expanding our network. Making friends who soon feel like family. Even if YOU don't want extra money, then help us to find people who do through referrals. We don't ask for help very often but if you can help us then we will be forever grateful.
Know your 'why' in life and get yourself smart goals. Become successful in what you do and put your happiness first. At the end of the day, who else will prioritise your wants and needs if you don't?
How often do you find yourself making an excuse not to do something? We know it is tricky to find the time and motivation to do something but that is where Team Flexifit can help! Despite both working full time jobs during the week, we prioritise maintaining a healthy lifestyle. We schedule late night weight training to not only improve our fitness and muscle condition, but to enjoy the process of changing the shape of our bodies (endorphins help too!). However, we understand that the gym can be the last place some people want to go after a long day at work!
Recently, our Home Workout Pack was released to help you all to get fit without the hassle of leaving your house or paying for gym membership. It consists of 10 challenging body weight workouts to help you achieve your fitness goals, no matter how big or small they may be. The workouts can be adapted so that they can take as little as 15 minutes through to 45 minutes. Find it in our shop at www.flexifitpt.com. Ideally, you should exercise at least 3 times a week; this could be as simple as walking to the shops rather than driving or taking the stairs rather than using the lift. Everybody has the same 24 hours in the day so it is your decision making and desire for success that differentiates you to others.
With social media overflowing with exercise ideas and #fitspo experts, new training DVDs being released every week by the latest celebrity who has managed to go from 'fat to 6 pac' in 6 weeks, Personal Trainers walking around topless in all of their pictures and the gym being dominated by posers, we are not surprised that you don't know where to start when it comes to exercise.
So, what is the best form of exercise to do in order to reach your goals and feel great? Here are a few myth busters that we hear of all the time:
'I do not want to lift heavy weights because I do not want to look like a man!' - on the contrary, lifting weights is actually a more efficient way of burning fat stores than running on the treadmill for an hour. Weights make you strong but if there are any ladies worried about looking 'too masculine' after using 2KG dumbbells for curls, have no fear! To get a physique similar to a female bodybuilder, you have to do a LOT more than just lift weights. It involves a strict diet and vigorous cardio training before even thinking about hitting the squat rack. Trust us, weight training for women is a winner! Who doesn't want to look and feel good?
'Sit ups in front of the TV will help me get those washboard abs.' There is no fast track to a 6 pac (unfortunately). Believe it or not, abs are made in the kitchen moreso than in the gym. Doing 100 sit ups a day will make your core stronger but the definition comes as a result of eating nutrient rich foods - protein, carbs and healthy fats. That does not mean that the occasional pizza will undo all of your hard work. Remember, everything is good for you in moderation.
'Cardio is the only form of exercise you can do for free.' We know all too well that gyms can be daunting and overwhelming, especially if you are unsure of what exercise you need to do. Both of us here at Flexifit HQ have been there - Ally used to be a cardio bunny; only doing 20 minutes of the cross trainer followed by 20 minutes on the treadmill/bike. Sam would train using weights but there wasn't much structure in the workouts.
We are working hard to give you all as many options to access exercise in a way that makes you feel comfortable. For starters, we have our weekly bootcamps and Insanity classes that we love welcoming people from all walks of life and fitness levels to. Soon, our Home Workout pack will be on sale for you to get fit in your front room (no equipment needed!) In the summer, we will be launching our very own training programme which is like having a PT in your pocket. Not to mention Online Personal Training too!
Remember, exercise is all about consistency not continuously. We train in the gym 5 days a week with cardio slipped in whenever possible (both of us are aware that this needs to be done but excuses are far easier to make when trying to avoid going for a run!) Be happy and be healthy, life is too short!
So you’ve found yourself sticking to your new workout programme but there is still one daunting aspect – are supplements necessary? With a growing fitness industry with Instagram celebs promoting protein shakes left, right and centre, where is the best place to look for advice?! Here’s the most straight forward answer to your question. No. You do not have to take supplements to become fitter/healthier.
However, there are some staple supplements that Team Flexifit use simply to enhance our training performance. The first one is BCAAS (branched chain amino acids). This is a powder you can buy to mix in with some water whilst training. They help with muscle recovery and growth which is why we drink them during our workout. Be careful where you buy them from though as many products contain lots of additives and look like highlighters in colour! Recently, we bought some BCAAs from a different supplied as we ran out of our Arbonne supply and WOW what a difference! Boy could we taste the sugar so it is amazing how your body gets used to using botanical products.
The second supplement we use on most days is whey protein. We mix this powder with milk and enjoy it after a workout. The purpose of protein is to promote muscle gain and a shake after your workout can aid muscle growth. Whey is a complete, high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein. We sometimes have a whey protein shake as a meal replacement if time is limited but we are a bit peckish. Of course, we wouldn’t suggest substituting multiple meals for a shake but it is a speedy alternative when needed. Why not put some oats into the shaker so you have a breakfast drink for on the go. Whey protein also tastes great when mixed into a smoothie but make sure you don’t go over your daily protein intake by having too much!
Similarly, Sam has been using a different protein powder to help with his bulk. Although it has worked and served its purpose, he is looking forward to getting back on the Arbonne protein powder. Don’t be put off by it only being available in two flavours – using different milk sources can bring a variety of tastes to the shake (we alternate between almond, coconut and cow’s milk). Find a list of all of the nutrition supplements we use here: http://www.arbonne.com/Pws/AliceWilliams/store/AMUK/catalog/Nutrition,486.aspx
What’s great is that you get at least 20% off the retail price if you would like to purchase anything from our business.
The only other supplements we would suggest you use are vitamin tablets to help boost your immune system and dietary fibre to help with your digestion. However, these are only if you feel that your body needs a healthy boost.
Top Flexifit Tip: only take a supplement if you know why. Do not feel pressurised to knock back a protein shake in the gym just because somebody who is not qualified in fitness or nutrition tells you to (e.g. the latest celebrity diet).
It’s January and the internet is filled with fitness experts. The big question is…who should you listen to? If you go onto Instagram, your homepage will be filled with #personaltrainer, #fitness, #cleaneating with the list going on. Here at Flexifit, we promote a healthy balanced lifestyle of eating wholesome foods but not restricting yourself to ‘treats’ every so often. Only this morning we read a post encouraging the viewer to follow a programme and get a solid 6 pack in less than a month. Unfortunately, this is very unlikely! Abs are built in the kitchen so if you do not eat properly (by that we mean a macro/calorie monitored diet) and exercise regularly, you will struggle to achieve that washboard stomach.
Plenty of people invest in their careers and gain qualifications in both nutrition and fitness. Other people believe that knowing a few healthy recipes and exercises will suffice. For newbies stepping into the world of fitness for the first time, this is not only overwhelming but daunting too. Which diet is the best? Can I get the perfect bum if I work glutes and only glutes?
The feeling of frustration as fitness professionals when you see unqualified people giving out (incorrect) advise is just as extreme. We want to scream and shout, warning the ‘followers’ to continue with caution. Although Social Media platforms can bring fantastic opportunities, it seems like the more followers you have then the more popular you will be.
We want to help you to achieve your fitness goals and be the best you can be. Flexifit guide and support you, not pressurise you to do something you don’t want to do (except burpees, sorry about that!)
Have a healthy and happy end to the month and bring on February.
As we approach Christmas again, the same questions are likely to be thrown around: where on earth did that year go? Why did I not find more time for myself? I wonder what 2017 had in store for me? The biggest open question is also at the tip of many tongues...how will I lose weight in the new year?
We all binge throughout the month of December with the Christmas holidays being the main target. Tiredness prevails and the weather gets chilly. Many of us promise to have our last treat on New Years Eve but do you really have to cut out all treats from your diet to see results? There is a "new year, new me" culture nowadays that sees gyms ram packed and lines to join the local slimming club snaking out of the door. By all means, it takes motivation and willpower to make a change but the pressurised scenario is greatly unwelcome. If you have made a vow to change yourself in 2017 then here are some of our top tips:
1) Take one step at a time. Introduce one change a week. If you change your diet and workout 6 days a week when you're used to doing nothing, you'll become disengaged by week 4.
2) Commit yourself to a new eating regime by planning your meals - if you know what dinner is going to be each night then the organisation will help you stay on track.
3) Try not to get lulled into misleading advertisement. You cannot get abs by doing 200 sit ups a day as abs are built in the kitchen. Just drinking slimming drinks will give you rapid weight loss but it is dull, unsustainable and will lead to excessive weight gain when food is re-introduced.
4) Don't be afraid to have slip ups. The best athletes in the world stay in bed in the morning sometimes and models eat carbs (shocking we know!).
5) Believe you can do it. Set SMART targets that you know you can achieve and work hard to reach them. Hard work pays off and results are the evidence of motivation.
Have a wonderful Christmas and a sparkly new year! Team Flexifit
All too often we hear people say that carbohydrates make them fat. That they are on the banned list when dieting and shouldn't be touched. Unfortunately, there are uneducated people at the face of the fitness industry dishing out inaccurate nutritional advise when they are not qualified to do so.
Like anything, there are good and bad options when it comes to carbs. Confused? Hopefully this'll help:
The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, fizzy drinks and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
Carbohydrates are needed in order to maintain a healthy, balanced life. They are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Most importantly, carbs are a vital energy source needed for the body to function on a daily basis.
You will be surprised where you can find carbs without eating bread, rice or pasta (who on earth would want to drop these from their diet?!) Red peppers, beans/legumes and root vegetables are all wholesome sources of carbohydrates.
Next time you plan your weekly meals, make sure you have a well balanced dinner: protein, vegetables AND carbohydrates.
This may be a touchy subject but it is something we both feel quite strongly about. The fitness world is bombarded with 'Nutritionists' that do not have any form of qualification to offer people advise on what to eat. On the other end of the spectrum, you have various slimming programmes where people have to pay a fee to step on the scales each week, monitoring whether they have lost, maintained or gained weight. Stepping on the sad step is not only daunting, it becomes addictive. Weight scales are not a true reflection of progress - muscle weighs more than fat to start with. Furthermore, there are some days where you may be carrying a bit more water than others, resulting in a 'gain'.
The likes of Slimming World and Weight Watchers tell their members they can enjoy food but must stick to a routine of counting points/syns, be on a green (carb heavy) day or red (protein heavy) day. This is great for people who need structure but what happens when that support stops? When the plan is no longer being followed with weekly weigh ins? People regress and start putting on the weight, that's what. It's a shame because certain individuals work really hard and follow these diets, often seeing amazing results. The biggest reason behind our progress in recent months has not been 'dieting' but taking a flexible diet approach to life. There is no secret to what we do; we ensure that each meal is a well balanced dinner of protein, carbs and veggies.
The mentality of 'I went out for dinner on Saturday and enjoyed a pudding AND half a bottle of wine...I best restart the diet again on Monday' is ridiculously common. What life is worth living if you cannot enjoy the things you love in moderation without feeling guilty? Next time you think in that mindset, ask youself this question: How often do I actually do this?
Only too often we get asked 'do you have a cheat meal?' and 'is your diet always so healthy?' The answer is simple to both....no. We eat a very well balanced diet and incorporate treats as and when we fancy something sweet. With Sam being a chocoholic and Ally loving ice cream as much as she does, telling our bodies 'no' would result in a binge (which we of course want to avoid!)
Remember, life is too short to 'diet' and become bored of food. Enjoy the food you love in moderation, exercise regularly and tell the people in your life that you love them.