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How to Deal With Pain

womanpain

You’ve heard the saying, “No pain, no gain.”  But what that old standby doesn’t say is that it really depends on the type of pain you’re talking about. You see, there are two types of pain: Good pain and bad pain. As a weight lifter or other athlete, it’s your job to be able to […]

Strategies For Body Re-Shaping

bodyreshape

As you go about creating your workout program and diet, it’s very important that you have your end goal in mind at all times.  The way that you structure your workout program is going to have a big influence on the type of look that you recreate. If you aren’t structuring your workout program with […]

Benefits Of Free Weights Versus Machines

freeweights

As you get going with your workout program, it’s important that you take the time to learn the main differences between free weights versus weight machines.  Many people often don’t fully understand what the differences will be – after all, they both are considered resistance training activities, right? While this is definitely true, there are […]

Pre And Post Workout Nutrition For Optimal Results – Muscle Gaining

musclegain

As you go about your workout and diet plan, two things that you need to absolutely be making sure you get in check is your pre and post workout nutrition. By far, the pre and post workout nutrition meals are going to be the most vital during the day.  The pre-workout meal is going to […]

Starchy Carbs Versus Fibrous Carbs – Why, When, And How Much

carbs

If you’re getting started with your fat loss diet plan, one thing that you need to be thinking about is the difference in types of carbs that you can be including and when you should be adding each kind of carb to your daily diet. Many people often overlook some of the key differences and […]

How to Find Healthy Recipes

recipes

Once you take control of your own health, you’ll probably find yourself scouring your old recipe books and looking online for healthy recipes.  But if you’re like most people, you may have some problems deciding which recipes are healthy.  Or maybe you’re having troubles locating a good source of these healthy recipes. Fortunately, this article […]

The Joys of Learning to Cook

cooking

Maybe you’re not much of a cook. Maybe you look at cooking as a chore. Or perhaps you just assume that you’ll dislike it, even though you’ve never really tried it. But here’s the thing – learning to cook is one of the keys to taking control of your health.  Consider these points: 

Essential Items For Your Get Lean Kitchen

counter

As you move along with your weight loss diet program, it’s important that you’re taking some time to think about what tools, resources, and staple foods you make sure you always have on hand as this will play an essential role in ensuring that you maintain the plan like you’re supposed to. One major reason […]

How to Organize Your Kitchen

womankitchen

Imagine this… You just discovered a recipe that sounds absolutely fabulous to you. You know you have all the ingredients you need, so you head to the kitchen immediately to start cooking.  But then… You can’t find that particular spice you need. Some of your needed utensils are dirty. Your knives aren’t sharp. And you […]

How to Read Labels at the Grocery Store

shopping

The key to healthy eating is to understand the nutritional value of everything that you put into your mouth. And that’s why it’s so important for you to learn how to read labels when you’re grocery shopping.  Just follow these tips and you’ll be a label-reading pro in no time…

How to Shop for Healthy Snacks

popcorn

If you’re like me, you like to carry healthy snacks with you wherever you go. That way you don’t need to depend on convenience store foods, fast foods or even vending machines snacks if you get hungry. Unfortunately, however, sometimes it’s just not practical to carry your own snacks. At other times, you get caught […]

Not Enough Time to Exercise? No Problem!

timecardio

You make your exercise a priority in your life, right? But sometimes life gets in the way. The office meeting goes late. You have to chauffeur the kids around town. Your spouse or significant other has plans for you.  Sometimes you just get up late, which cuts into a morning workout. So, what happens if […]

Finding the Perfect Balance Between Exercise and Calorie Intake

balancefood

Whether you’re looking to put on muscle or reduce fat, you can’t achieve either of these goals without finding a perfect balance between exercise and calorie intake. Too little or too much of either of these factors, and you won’t see good results.  So let’s take a closer look at these factors, focusing in on […]

Dealing With Social Pressures (AKA: “Why Aren’t You Eating Cake Like Everyone Else?”)

cake

It’s another office birthday party.  Everyone is meeting up later in the afternoon for cake. Seems like there’s one of these get-togethers every week. If it’s not a birthday party, it’s a retirement party.  Or sometimes everyone gets together at a local bar to celebrate. And in all cases, the celebration revolves around cake, alcohol […]

How to Enjoy Great Food and Drink While Staying on Track

Wine

You don’t have to be like a nun locked up in a joyless convent when it comes to your healthy lifestyle and eating habits.  For starters, you can enjoy healthy food that’s 100% delicious. (I talk about these delicious recipes elsewhere on the site.)

Avoiding the Dangers of Emotional Eating

emotionaleating

What a hectic day. The boss was being a real bear. You and your spouse had a mini-fight on the phone.  You got a flat tire. And now that you’re home, the first thing you do is head for ice cream and cookies to make yourself feel better.

How to Kick a Bad Habit to the Curb

kickhabit

Let me guess – you have at least one nagging bad habit that you’re finding difficult to break. Maybe it’s having a can of soda with your lunch. Or perhaps you just have to add cream and sugar to your morning coffee. Or perhaps your “couch potato” habit is getting the best of you. Look, […]

What’s the Deal with Macro and Micro Nutrients?

fruitveg

“Eat a balanced diet.” You’ve heard that one before plenty of times, right?  You’ve probably even heard me say it.  That’s because it’s true – eating a balanced diet is one of the keys to good health.

The Truth About Carbohydrates, Fats and Protein

proteincarb

If you’ve spent any time reading about good nutrition, then I don’t have to tell you how important it is to eat a clean diet consisting of a good balance of carbohydrates, fats and protein. But what does that mean, really?  And WHY is it so important?  Read on for answers to these questions…

Improving Your Skin From the Inside Out

skininside

It’s true – you are what you eat!  If you eat a poor diet, then you can expect it to take a toll on your skin. One day you’ll look in the mirror and be shocked to see dry skin, wrinkles and other signs of premature aging. The good news is that you can put […]

How to Make Time for Your Body (And Why You Should)

timeforbody

Many people don’t think much about their skin when they’re in their 20s.  At that point they’re past the skin problems of their youth (such as acne), yet they haven’t yet reached a time when they notice their skin is starting to age.

The Importance of Protecting Your Skin

protectskin

Your skin looks beautiful when it’s bronzed. But getting this healthy glow directly from the sun (or, heaven forbid, the tanning booth) is anything but healthy.  Sun exposure can prematurely age your skin – and that’s if you’re lucky. If you’re unlucky, the sun can give you skin cancer. Keep your skin safe by using […]

Your Skincare Basics Checklist

skincare

Are you ready for beautiful skin?  Then use this handy checklist to start looking and feeling better instantly…

How to Avoid a Disaster at the Hair Salon

hairdresser

I’m going to say five words that make many women break out into a cold sweat: Disaster at the hair salon. If it’s happened to you, then you know how devastating it can be. And if you’ve never had a bad experience, then you’re probably thanking your lucky stars and hoping for continued good luck.  […]

Beautiful Hair Can be Yours… Once You Know These Tips

hair

I don’t know how old you are, but I noticed that my hair started to change as I became older.  Yours is probably changing too. And if it’s not a change that you appreciate, then take heart – you too can have healthy, beautiful hair. Here’s how… 

How to Update Your Look

style

Heads up: Your makeup could be making you look old! Yeah, I know – you don’t put on makeup to look older. You use it to conceal imperfections and give your skin a youthful, healthy glow.  So how could it possibly make you look older? Two reasons:

What You Need to Know About Choosing Makeup

choosemakeup

Maybe you’ve decided to update your look. Or maybe you just need to buy some fresh make up. Either way, you’ll want to read these tips for choosing the right makeup…

When to See a Doctor for Your Skin Problems

docskin

We all get occasional skin problems, like a breakout of pimples or even a rash.  But maybe you have a skin problem that concerns you.  Question is, is it something you can take care of on your own – or should you visit a dermatologist?  By the time you finish this article, you should know […]

How to Conceal, Correct and Cure Common Skin Problems

skinproblems

One of the secrets to looking beautiful is to have smooth, youthful-looking skin. But the truth is, most of don’t have perfect skin. We have scars, cellulite, blemishes, acne and assorted other problems. Some of these problems may even detract from our appearance. Here then is how to conceal, correct and cure some of the […]

The Secrets of Developing Mental Toughness

Mental Toughness

You’re eating right. You’re getting into the gym every week like clockwork. You’re resting between workouts. And yet you’re not quite making the progress you had hoped for. You know what’s going on, right? You’re not pushing yourself in the gym. Yes, you show up and do the work. But you’re not REALLY pushing yourself […]

Advanced Resistance Workout Challenge

ARWC

Equipment Required: Body Bar, Barbell, Dumbbells, Bench.

Advanced Resistance Workout 3

ARW3

Equipment Required: Barbell, Step, Incline Bench, Dumbbells.

Advanced Resistance Workout 2

ARW2

Equipment Required: Barbell, Bench, Low Step, Incline Bench.

Advanced Resistance Workout 1

ARW1

Equipment Required: Medicine Ball, Barbell, Dumbbells.

Advanced Bodyweight Workout Challenge

ABWC

Detailed instructional coaching video and quick reference memory jogger for Advanced Bodyweight Workout Challenge. No equipment required.

Advanced Bodyweight Workout 3

ABW3

Detailed instructional coaching video and quick reference memory jogger for Advanced Bodyweight Workout 3. No equipment required.

Advanced Bodyweight Workout 2

ABW2

Detailed instructional coaching video and quick reference memory jogger for Advanced Bodyweight Workout 2. No equipment required.

Advanced Bodyweight Workout 1

ABW1

Detailed instructional coaching video and quick reference memory jogger for Advanced Bodyweight Workout 1. No equipment required.

Intermediate Resistance Workout Challenge

IRWC

Equipment Required: Body Bar, Dumbbells, Bench, Barbell or Ab Roller.

Intermediate Resistance Workout 3

IRW3

Equipment Required: Body Bar, Step, Bench, Dumbbells.

Intermediate Resistance Workout 2

IRW2

Equipment Required: Body Bar, Bench.

Intermediate Resistance Workout 1

IRW1

Equipment Required: Medicine Ball, Body Bar, Bench, Dumbbells.

Intermediate Bodyweight Workout Challenge

IBWC

Detailed instructional coaching video and quick reference memory jogger for Intermediate Bodyweight Workout Challenge. No equipment required.

Intermediate Bodyweight Workout 3

IBW3

Detailed instructional coaching video and quick reference memory jogger for Intermediate Bodyweight Workout 3. No equipment required.

Intermediate Bodyweight Workout 2

IBW2

Detailed instructional coaching video and quick reference memory jogger for Intermediate Bodyweight Workout 2. No equipment required.

Intermediate Bodyweight Workout 1

IBW1

Detailed instructional coaching video and quick reference memory jogger for Intermediate Bodyweight Workout 1. No equipment required.

Beginner Resistance Workout Challenge

BRWC

Equipment Required: Dumbbells, Exercise Ball, Exercise Band, Body Bar.

Beginner Resistance Workout 3

BRW3

Equipment Required: Dumbbells, Exercise Ball, Bench, Body Bar.

Beginner Resistance Workout 2

BRW2

Equipment Required: Small Towel, Dumbbells, Body Bar, Bench

Beginner Resistance Workout 1

BRW1

Equipment Required: Medicine Ball, Dumbbells, Bench, Body Bar.

Beginner Bodyweight Workout Challenge

BBWC

Detailed instructional coaching video and quick reference memory jogger for Beginner Bodyweight Workout Challenge. No equipment required.

Beginner Bodyweight Workout 3

bbw3

Detailed instructional coaching video and quick reference memory jogger for Beginner Bodyweight Workout 3. No equipment required.

Beginner Bodyweight Workout 2

beginnerbodyweightworkout2jpgATC

Detailed instructional coaching video and quick reference memory jogger for Beginner Bodyweight Workout 2. No equipment required.

Beginner Bodyweight Workout 1

begbw1

Detailed instructional coaching video and quick reference memory jogger for Beginner Bodyweight Workout 1. No equipment required.

Your Questions – Answered!

askbelinda

You can post your question below or ask me in the forum: Click Here to Go To the Forum <—   I want to give you my best to help you achieve your best. No question is too big or small! Belinda Your Aussie Transformation Coach

Special Member’s Bonus!

book

As a special thank you for being a loyal ATC member here are two awesome free downloads: Click here to download my Top 20 Super Food Snacks: Click here to download my Breakthrough Physique Conditioning: Belinda Your Aussie Transformation Coach