And that is we all tend to over indulge in delicious foods and too much drinking! Then before you know it an extra 3-5kg (or more!) of frumpy fat has sneakily attached itself to your waistline and hips… What! Where did that come from?

An even more frustrating part is to see your hard work and commitment that you showed in your exercise up to Xmas get de-railed so easily by a few pavlovas, mince pies and sparklings!

At Body Overhaul we hear your pain and that’s why we’ve come up with an opportunity for you to use a ‘get out of jail free’ card starting in the New Year 2012. Designed to get you on the right path towards your tightest, leanest, sexiest body ever, all in just 28 days!

We’re calling it our ‘Help! I ate too much over Xmas’ 28 Day Fat Blasting Bootcamp.

Here’s how it can help YOU:

• A guaranteed program to blast that excess blubber that crept on over the holiday break (remember that the sooner you start burning it the quicker it it’ll come off!)
• A simple and easy way to get back on track to the results you achieved before the ham and booze Xmas binge
• A great kick-start to your 2012 health and fitness goals (Health/weight loss/Fitness)
• Need a motivation kick up the kaboose? There’s no better way than training with like-minded individuals pushing and motivating each other

Here’s what you’ll get:

• Learn the best exercises that will tone and tighten the 3 biggest problems areas most people agonise over: your butt, abs and thighs. You’ll attack each of these areas in your 2 x group training sessions each week
• VIP entry into our 10 week ‘Damn I Look Good’ Challenge which is starting in Feburary
• The easiest way to get a handle on your diet so that you can start BURNING YOUR FAT CELLS LIKE MAD. We’ll work with you the whole way keeping you on track with your eating
• FREE entry into our brand new Body Overhaul ‘Games’ Days. A day to test your strength and fitness with everyone cheering you to achieve your best
• Identify your long-term fitness goals (how you’ll look and feel in 3 months!) … and then set realistic short-term goals to ensure your path to success

In other words … you’ll discover how to get on the fast track to a toned, healthy body that you’ll be proud to show off in 2012.

You can have all of this for just $47 each week of the 28 day Bootcamp!

Listen… if you’ve been thinking that 2012 is the year you get fit and healthy and you’re ready to make a change… then you need to get enrolled in this program. Don’t be one of the nine out of ten people who don’t follow through on their health and fitness resolutions. Make 2012 yours and take it by the reigns!

We really want to make this an easy decision for you… if you bring a friend along to sign up with you then we’ll reward YOU and YOUR friend.

You’ll get to do an extra group session each week and your friend will get a complimentary massage!

HURRY as we’re starting this on the 9^th of January.

Click HERE to register your interest and we can give you a call and tell you more. Just quote the letters ‘BC’ with your name.

See you soon!

(makes approx 18)
1 & 1/2 cups of mixed nuts Pecan nuts, walnuts

1 cup almond meal

1 cup of chopped pitted dates

3 scoops summit whey protein powder

1 dessert spoons cocoa powder

1 table spoon honey

1 teaspoon cinnamon, coconut or LSA

Process all ingredients except for coconut in the blender or food processor unit smooth. Place in the fridge for 30 minutes then roll/squash into walnut sized balls, and then roll in coconut or LSA

Enjoy as a healthy snack that will actually assist in muscle growth and repair!!

Statistically, people will tend to GAIN weight in the range of 3-6kg during winter! This is mainly due to your level of exercise dropping and then losing motivation to stay on track with your diet leaving you feeling miserable and unmotivated.  I know alot of my PT clients are saying they are glad to have me pushing them to stay on track or they would be slipping back with their fitness goals.

You see, I’ve been helping my clients stay motivated for the past 10 years and have quite a few tricks up my sleeve to help you enjoy your workouts during winter AND end up losing 3-6kg or more of fat.

So why is it that a large group of people from Body Overhaul are losing twice the amount of weight during winter, while jumping out of bed in the morning with a ton of motivation?

WARNING!
The proven program for losing twice the amount in winter than you would in summer is not for everyone.
Our 8 week Transformation Challenge is for those who;

1. Want to achieve their goals over winter instead of going into hibernation

2. Want to know the secrets to maintain a trim, toned body all year round

3. Want to experience a workout that will have you burning 3 times the amount of fat in a quarter of the time

Alot of research shows that when people train together in a group it’s much easier to stay motivated and to stick with the training and then to get great results. That’s the most important part for me – I want you to reach your goals. I get as much satisfaction from you achieving your fitness and weight loss goals as you do.

Anyway, if you haven’t yet experienced the fun from being a part of our 8 week Challenge group and would like to test it out and see what it’s like, then I suggest you come along to an exclusive ‘Challenge’ small group training session on Saturday the 18th of June at Healthworks Currimundi.

We’re only offering 7 complimentary places for this session. So give me a call now on 0403090511 and I can reserve your place.

When we prescribe cardio for our clients to boost their fitness and fat loss, we want something that’s going to be fun, builds your skills and body awareness and something that requires little to no equipment so you can do it anywhere, even at home!

Here are our Top 3 Fitness and Fatloss Cardio Movements you can do Anywhere, Anytime!

1.       Shuttle Runs – You can do this at the local park or anywhere you have enough space. Simply set out 2 markers 10-20 meters apart and start on one of those markers. Then you will sprint as fast as you can to the other marker slowing down before you get to it and then quickly tap and turn to sprint to the other. Try doing 5 sets of 5 back and forth sprints with 60s rest in between to feel the whole body burn!

2.       Skipping – This is another great cardio fitness movement to get the fat burning and you can do it anywhere! We have 2 type of skips:

a.       The single skip – this is just a single skip on each hop

b.      The double under – this is 2 skips under the feet on each hop (congratulate yourself if you can perform more than 20 non-stop!)

Start out doing 20 skips fast as possible with a short 15s rest in between. Then build up to doing 50 even 100 skips no break with a 60s rest in between. Shoot for 5-10 sets and feel your fitness fly!

3.       Bodyweight exercise circuit – Bodyweight exercises not only build your fitness but also your strength and mobility through your joints. Put together a circuit of 4-6 exercises with no rest in between performing 10-15 reps on each exercise. You won’t need too many rounds to start feeling fatigued!

Hopefully we’ve given you some options for you to look forward to and use to get fit and lose some weight.  Minus the groaning and complaining because you won’t have to pound the pavement or wear out your tush on the bike!

1. It breaks the fast from sleeping the night before (fasting will slow your metabolism) and will stimulate your metabolism to start burning calories as soon as you wake up – great for anyone looking to lose fat and stay lean!

2. If you eat a good meal choice for breakfast it will give you long lasting energy well into the mid-morning and stimulate your appetite for the rest of the day. For anyone looking to get and stay lean, breakfast and lunch should make up the majority of your calories each day.

Now we understand that some of you find it hard to stomach food in the morning or find the time to cook and eat. And that’s where our famous Body Overhaul breakky shake can help you.

We guarantee that if you include this breakfast shake into your diet for a minimum of 9 days continuous you will have more energy than you’ve ever have and you will find it so much easier to start eating whole foods in the mornings!

Here it is (we’ve listed a bulking shake and a leaning shake for you to take your pick from):

Body Overhaul Muscle Gaining shake

350ml of Paul’s Zymil low fat lactose free milk

250ml of filtered water

1 40gm scoop of Summit Nutrition’s WPC – 79 protein powder (go to our homepage on the website and click on the summit logo to try some of these great products)

1 cup of frozen mixed berries

1 tbsp of honey

1/2 a cup of quick oats

1 tbsp of organic chia seeds

A few cubes of ice into the blender and blend it all up!

Total calories = 654

Protein = 54gms

Carbs = 85gms

Fat = 13gms

Body Overhaul Leaning shake

250ml of Paul’s Zymil low fat lactose free milk

250ml of filtered water

1/2 a 40gm scoop of Summit Nutrition’s WPC – 79 protein powder (go to our homepage on the website and click on the summit logo to try some of these great products)

1/2 cup of frozen mixed berries

1/4 a cup of quick oats

2 tbsp of organic chia seeds

A few cubes of ice into the blender and blend it all up!

Total calories = 430

Protein = 34gms

Carbs = 45gms

Fat = 13gms

So there you have two easy options to get your days off to a great start! If you have any questions either leave a comment or shoot us an email.

Why should you work the Best Fat Burning exercises until you are short of breath?

When you work a lift until you are breathing hard, you will make your body release the powerful hormone known as Human Growth Hormone. This hormone is a powerful fat burner. In fact, this is the key to getting really defined. We’re convinced that your body won’t release that last bit of stubborn body fat until you activate this hormone in your body. You can diet really hard as well as perform traditional cardio and never burn off that last bit of fat. Stimulating HGH is the key to getting an amazing body.

How many reps should you aim for?

It really depends upon your goal. We would pick fat burning exercises that work large muscle groups and then hit that lift for 15-20 reps. If you want to gain muscle while losing fat, we would do around 6-12 reps of these great fat burning exercises. The key is that you should be breathing a bit harder after each set. You also want to keep you rest in between sets to a minimum. Each set will get tougher until you are really breathing hard. We would recommend around 0-30 seconds of rest between sets.

The Five Best Fat Burning Exercises (plus a bonus one extra)

1) Hang Cleans to Overhead Press to Back Squat: Explode the weight up from just above your knees by jumping and shrugging your shoulders at the same time, quickly catch the barbell on the front of the shoulders with elbows high, then press the bar overhead and lower to the back of your shoulders then drop into a squat. Continue for 10-12 reps, do this for 3-4 sets. Rest only 30 seconds in between sets. Bring a towel and a bucket with you. This can be performed with dumbbells also.

2) Walking Lunges with Dumbbells: Lung forward with one leg and then stand at that new spot. Lunge forward with the opposite leg and stand at that spot. Go 5-8 steps on each leg. Repeat for 3-6 sets for a great set of pins. Warning: this will cause extreme soreness in your butt muscles so go easy to start with!

3) Full Burpee to Bench Jump: A great bodyweight exercise to include in any circuit. The faster you go the harder you will burn! Aim for high reps (20-50) to really sculpt the whole body.

4) Kettlebell swings: This is one of the best movements to master. It develops amazing core strength, toned lats and shoulders and really puts some sculpted junk in yo trunk! We recommend going for timed sets on swings so start out around 30sec and build up 3-5 mins of non-stop swinging.

5) Renegade Rows: This is a hybrid movement that combines a push up with a plank row, which will exhaust your core like nothing you have experienced! Remember to squeeze through your shoulder blade fully at the top of the row.

6) Jump Chin ups: Another great bodyweight exercise to put into your gym program. Especially for those who can’t perform a regular chin up yet. Again aim for high reps (15-30) and remember to keep the jumps continuous.

Do you hate doing cardio? Not anymore! You can get amazing results without pounding the treadmill for hours trying to burn that stubborn fat. Here we have Aaron Talbot, one of Body Overhaul’s clients experiencing a tough metabolic cardio (mardio) workout designed by Marty. Give it a try and feel the afterburn!

After many (19 to be exact) attempts at giving a testimonial for Body Overhaul, we have the final masterpiece of Brad Cooper raw and uncut. My abs were very fatigued after this laughing session. Great workout for the abs – Marty

After their completetion of a 16 week strength program Steve Dudgeon and Jackson Spender test their strength gains on a 1RM bench press and chin up. Well done boys!