Want to be Fearless and Achieve Your Goals?

I am really excited about helping my clients achieve long term health. As I always say it is great to look fabulous for one occasion, but the ultimate goal is to look and feel great all year round! Today I want to share:

  • My Post Baby Shape Up – 8 weeks post baby.
  • Tips to Overcome your Fears on your Fitness Journey.
  • The Amazing Transformation of Joanne Bezzina.

My baby boy Orlando is now 8 weeks old, which is very exciting as he is developing each day with a new level of awareness and it is amazing to see how he responds to the world!

Amelia’s 8 weeks post baby shape up – fitness training

My training is now twice a week at the gym for approximately one hour and below is one of my leg workouts.

10 minutes warm up on stationary bike.

Smith Machine Squats 2 sets x 10 reps

Free standing squats (Olympic bar, no weight) 2 sets x 15 reps

Leg extension 3 sets x 15 reps

Leg curl machine 3 sets x 15 reps

To finish 10 minutes of intervals on the cross trainer. 30 seconds flat out, fast! 30 seconds recovery.

10 minutes stretching.

So, my “flat out” is nowhere near as fast as I used to be, but I am okay with that. And, the weights I am using are much less than what I used to do, however I am very happy to take it slowly.

Starting an exercise regime after a break can be daunting and bring fear. Fear can overpower your dreams. Here are some practical tips on how to overcome your fears and accomplish your goals!

This image is from simplereminders.com

This image is from simplereminders.com

Whether you are scared of starting at a new gym, changing your eating habits or stepping on stage as a Novice Fitness Model, fear is within all of us.

Everyone at some point has fears and they may be heightened some days and other days you feel like you can tackle the world!

So, next time you feel worries, scared or anxious about an upcoming goal think about the following points which may help you:

1 – Ask what is the worst that can happen?
Often when you think about it rationally the worst is not too bad!
Fear: Girls often say they feel intimidated training with weights in the gym.
Solution: Try a 24 hour gym where you can go off peak, or research different gyms by asking other girls who train weights.

Fear: If I start a new meal plan or diet I wont be able to stick to it.
Solution: Enlist the help of a qualified trainer. Qualified professionals know you can eat a wide range of foods that will keep your taste buds satisfied and they will also add free meals to your plans.

2 – Get organised
I find that being organised is the key to being fearless.
I write lists, check appointments in my diary and write a new list for each week and each day.

3 – Have a positive attitude
Your mind set is key when trying to increase your motivation and taking positive actions daily. If you think you can do it, you probably will.
Replace every negative thought with a positive thought.
Realise that feelings are not facts.
” I feel bloated today” or “I feel heavy today” is not a fact and may have nothing to do with body fat so don’t believe your thoughts.

4 – Be accountable
If you have a problem, a challenge or a set back, take a deep breath and move forward.
Recognise where you went wrong and try to plan strategies for it not to happen again.
Challenge: I missed a workout
Solution: I pack my gym bag the night before and always keep my gear on hand.
I find this a great strategy.

Challenge: I overindulged at a party on the weekend on food or alcohol.
Solution: Next time I will set myself limits, like 1-2 drinks and also have water, and treat myself to party foods in moderation.

5 – No excuses
Everyone is busy, so be organised and factor everything into your calendar.
Time is a valuable resource and I make sure I allocate finish times to meetings, work tasks and social media. When I am at the gym every workout has a plan and an allocated time frame.

If you stay focused you can set yourself up for success and overcome your fears. Fears diminish of you are organised and have a plan!

Image from simplereminders.com

Image from simplereminders.com

 

Living Beauty Transformation – Joanne Bezzina.

Transformation Jo Bezzina 1

I wanted to share the transformation of Joanne Bezzina as her determination to succeed this year for the bikini novice competitions has been amazing. She has already inspired a lot of people, and I hope she can inspire you!

I asked Joanne ‘What are the top 5 things that you learned from the Living Beauty Lifestyle that will stay with you for life?’

  • I learnt to not compare myself to others.  The only person I compare to myself is myself, to try and be better than I was yesterday!
  • I grew emotionally and mentally as a person, learned to depend and trust myself more and appreciate my own “personal time” with myself a lot more.
  • I learned how to make better, more nutritionally sound choices and have a healthier mind/body relationship where I have relinquished the guilt I traditionally had with food.
  • I have completely changed my lifestyle to be healthier, more organised and learned that there is no such thing as ‘perfect’ – we are a continuous work in progress and I have finally made peace with my body and learned to work with it rather than continuously ‘fight’ with/against it.
  • I am a more positive person, have learned to ‘stop sweating the small stuff’, make more time for my own personal development and family as well as discover who my true support network really consists of.

Transformation of Jo Bezzina 2

Joanne’s Story:

I have always struggled with my weight and toyed around with different “diets and training regimes” and as a result I was always yo-yoing with my weight. I made the decision to change my lifestyle and was fascinated by Amelia’s belief systems.

I am the healthiest I have ever felt and leanest I have ever been. I never feel deprived or need to use fat burners or consume a vast variety of vitamin supplements, as I am getting all the nutrients I need through wholesome food.

I have so much more energy, am mentally clearer and stronger, learned patience, happier and feel more confident, all whilst working towards achieving my goal. The training has also been fantastic as there is no extensive cardio.

I am very thankful to Amelia for her guidance on nutrition, training, posing and beauty secrets – I wouldn’t have reached my successes to date without her.

I am really excited this competition season to have Living Beauty girls compete in fitness competitions, whilst achieving long term health. As I always say it is great to look fabulous for one occasion but you need to look and feel great all year round!

Yours in Health,

Amelia x o

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Your summer beach body starts now!

For those who don’t know, I had Baby Orlando 5 weeks ago! I love being a mum and it is an incredible feeling to love him so much!

Baby Orlando has brought us more joy than I have ever felt in my life! The feelings of love are overwhelming and unconditional.

5 week old Baby Orlando and Amelia

5 week old Baby Orlando and Amelia

This week I sought help at a community health service which really helped with the settling group they provide. I feel calmer and am learning more every week.

For those that follow my facebook page, I had felt like I was failing with all the contradicting information and so called “experts”. But I now know that there is no failure, just learning….and this has parallels to YOUR fitness journey!

As I said in my earlier post this week, I have been in the fitness industry since age 17 (20 years). I have taught Body Pump, Step, Aerobics, Body Balance, Body Combat, Pilates, PT and for years I ran my own yoga school.

I always screened my participants for any post natal, pre-natal considerations and/or medical conditions and injury considerations. I used to have to tell people they had to leave the class, if they were returning to exercise too soon after pregnancy.

So, I am not about to rush into crazy exercise regimes, I will be taking it very slowly and gradually. I will focus my awareness on my posture and liting core muscles into the correct position. If this is NOT done the internal muscles like pelvic floor, transverse abdominus and rectus abdominus won’t be strong enough to support exercise.

A typical day of my nutrition might look like this:

Breakfast: Gluten free slice of toast with 2 organic eggs and avocado.
Snack: Protein shake from The All Natural Company (mixed with water and berries or banana and ice)
Lunch: Salad with chicken or tuna (very large salad!!)
Snack: Protein balls (My living Beauty recipe)
Dinner: Steak or chicken with veggies – loads of greens and then a carb like sweet potato.

As it is spring time every one is looking to get into exercising again and choosing the right trainer can be tough – everyone says they are the BEST, so how do you evaluate them?

Amelia Ricci Head Coach Living Beauty Adelaide Personal Training

Amelia Ricci Head Coach Living Beauty Adelaide Personal Training

You can start by asking the following questions and look on their web site for qualifications and credentials:

How long have they been in the industry?

What is their area of experience and specialisation?

What results have their clients achieved – if they are doing competition preparation how many of their clients have achieved placings in competitions?

What do their clients say about them as a Fitness professional? Are they happy for you to contact their clients for a referral?

Have they been constantly accredited with Fitness Australia (Fitness Australia requires that Trainers do Continuing Education Credits every year plus keep Senior First Aid and CPR up to date) and they must have current insurance cover.

What training courses have they completed recently? All trainers should do continuing training courses to keep up to date with the latest research and methods.

Do they care for your results and well being above everything?

And, most importantly do they have a medical and background screening questionnaire before they begin any training program for you, do they truly get to know your history, any injuries and medical conditions?

Is your training and nutrition targeted directly to your body and your goals and tailored not just a cut and paste?

And the final point – does your trainer walk the talk?

Recent Fitness Competition Results

Living Beauty girls recently competed at the ANB Competition
on 28th September, 2014.

Congratulations to all Living Beauty Clients

Sally Drouin, 3rd Place Fitness Model
Joanne Bezzina, 2nd Place Swimsuit Model Over 35
Elle Blackwell, 2nd Place Fitness Model

Joanne and Elle

Joanne and Elle

 

Sally and Elle in Themewear

Sally and Elle in Themewear

Thuy, David from ANB and Vanessa at the Fundraising stand for Living Beauty

Thuy, David from ANB and Vanessa at the Fundraising stand for Childhood Cancer Association

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Joanne Bezzina progress photos

Joanne Bezzina progress photos

 

Stay up to date with me on my post baby shape up journey on my facebook page where I post:

  • my weekly progress;
  • links to my Oxygen Magazine articles;
  • free healthy recipes, and much more!

And check out clients testimonials here for example beautiful Madeline who works shift work and has achieved her Ultimate Bride Body.

Yours In Health,

Amelia x o

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Juggling Motherhood and Fitness Modelling!

Who would have though these two would go together – fitness models and being a mum?! I am very pleased to announced the birth of my first baby, my son Orlando Ricci. He was born two weeks ago and I am thrilled to be a parent.

For those who follow my facebook page you will be aware of the struggles and challenges I have had adjusting to being a new mum, however I love looking after Baby Orlando and I expected no sleep – so I am happy!

Baby Orlando

Baby Orlando

Follow my post baby shape up and journey back to health and fitness on my facebook page and this blog!

Fitness Competition Results!

Living Beauty coached four girls who did the Living Beauty Competition Preparation Package and they stepped on stage on Sunday 21/9 at the INBA SA competition. Congratulations Sally, Jo, Vanessa and Elle.

I also taught posing classes to Christie, Sacha, Bec and Tammie.

Results

Vanessa Welfare
Bikini Intermediate – 1st Place
Bikini Open Class 2 – 2nd Place

 

Centre: 1st Place Vanessa Welfare

Centre: 1st Place Vanessa Welfare

Vanessa and Elle

Vanessa and Elle

Joanne Bezzina
Bikini Over 35 – 3rd Place

Jo Bezzina - 3rd Place Bikini Over 35

Jo Bezzina – 3rd Place Bikini Over 35

Elle Blackwell
Bikini Open Class 1 – 2nd Place

2nd Place: Elle Blackwell

2nd Place: Elle Blackwell

Sally Drouin
Fitness Model Novice Class 2 – 4th Place
Fitness Model Open Class 2 – 5th Place

Sally Drouin 4th and 5th Placings

Sally Drouin 4th and 5th Placings

It was a joy coaching these ladies I cannot believe I pulled that off whilst being pregnant and also continuing to coach my clients post baby! Of course much of our success is attributed to Living Beauty Assistant Coach Gemma Dawson.

We also ran a protein ball fundraiser at the INBA Competition, where three ladies helped selling and making the balls. Thank you Marguerita, Amelia K, Megan and Amanda.

Amelia Writes for Oxygen Magazine Australia

I am pleased to be featured in the October, 2014 edition of Australian Oxygen magazine.

See my article “How to Choose a Perfect Bikini” which should help all ladies wishing to compete!

Oxygen Magazine October 2014.

Oxygen Magazine October 2014.

Say in touch with me as I have exciting projects on the go and I begin my journey back to health & fitness post baby.

Instagram @livingbeautyamelia

Facebook AmeliaRicciSportsModelFitnessTrainer

Yours In Health,

Amelia x o

 

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5 Top Tips to Conquer Cravings Forever!

Today I am going to share with you my top 5 tips to conquer those pesky cravings, that generally start for me around 3pm!

Before I do, I wanted to share with you the story of beautiful Amanda Casey. She has trained with livingbeauty.com.au for two competitions and she also has a senior role in the Police and runs a household, proving that a health & fitness lifestyle can work – even when you are working long shift work and at a very challenging job.

Amanda at the All Female Muscle Classic. Photo: Melita Jagic.

Amanda at the All Female Muscle Classic. Photo: Melita Jagic.

Amanda’s Story

I have been under the guidance of livingbeauty.com.au since 2011.  I have completed competition preparation packages with Living Beauty in April 2013 and more recently, June 2014 for All Female Classic in Melbourne.  This package also included preparation for a photo shoot.

The reason I have been loyal to Amelia and entrusting her to guide me onto the stage is her attitude of health comes before anything else.  I cannot agree with this enough, especially being female, with due consideration to our complex and sensitive bodies.  Amelia understands the importance of having all facets of the body functioning well during competition preparation, and subsequently she left nothing open to adversity.

Amelia studied a course during my preparation, which covered the female reproductive system, amongst other topics.  Learning from medical professionals, she incorporated those practices into my plan.   As a result, my menstrual cycle was never compromised during preparation.

To me, this is just as important as achieving my goal of stepping on stage.  After all, I believe health is indicative of the human body functioning as it is designed to do, whilst becoming stronger and fitter.

My package included tailored nutrition plans, training plans, posing guidance, bikini selection, hair and make-up advice and photo shoot preparation.  Amelia and Gemma were available to me whenever I needed, I felt relaxed knowing all aspects of being a bikini competitor were covered.

After the amazing weekend in Melbourne for the All Female Classic, Amelia took care of my post competition meal plan and training plan.  My post competition meal plan was full of nutritious food and recipes, and my training plan was tailored to ensure improvements are made during off season.

My experience with Amelia and Gemma was highly positive, they are encouraging and supportive throughout and beyond.  I never felt tired, or withdrawn during preparation, Amelia never prescribed fat burners or other supplements that potentially wreak havoc on the body.  Amelia incorporated recovery sessions into my program to ensure I did not burn out, or induce injuries from irresponsible overtraining.  I believe as a direct result of Amelia’s attention to detail, this ensured my transition from competition life back to ‘normal life’ was an easy, comfortable one.  I have not had any post competition ‘blowout’ or binging.  I have maintained two kilograms above my stage weight, and have actually increased my lean muscle mass since.

If you are looking for a passionate coach who has your long term health at heart, and not just put you on a cheap ‘off the shelf’ meal and training plan, Amelia and Gemma are the industry professionals to trust.  They have both been in the industry for an extensive amount of time, are advocates of nutritious food, hard work, recovery and striving to be better than you were yesterday.  Old school ethics.  And to me, these methods and principles have stood the test of time, and will continue to be what separates Living Beauty from the rest.

Training with Living Beauty

See livingbeauty.com.au for package info and please note we are currently taking inquiries and talking to clients about their goals for 2015 with a Nov/Dec 2014 start date.

The best way to understand more about Living Beauty is view the web site and then email Amelia via the contact page. Please provide a return email address and your goals.

Amelia Ricci’s Top Tips to Conquer Cravings:

Cold Pressed Green Juice
Spinach, Kale, Cucumber, Celery, Parsley – add a little of pineapple or grapefruit.
A vegetable based green juice or smoothie works for me every time! And, if I am time poor I may use a powdered green supplement mixed in water instead.

Make healthy versions of your JUNKY desires
– chocolate protein balls – recipe here
– sweet potato chips in the oven
– healthy pizza – cauliflower base – recipe here

Eat your meals every day – 3 nutrient packed meals and 2 snacks
– carry your food everywhere in a cooler

Stay hydrated
– most people drink no where near enough water and struggle through life dehydrated.

Have a regular bed time
– we need to sleep at least 8 hours – especially if training hard!

At this stage I am still waiting for my baby to decide WHEN he wants to come into the world! The great news is he is growing healthy and strong, which is fantastic, but I simply cannot wait to meet him. I am so excited.

I am taking raspberry leaf in a supplement form and drinking the herbal tea, let’s hope it works 😉 I’ll keep you posted!

Amelia

Yours in Happiness & Health,

Amelia x 0

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Fitness Model Tips from a New Mum & Free Recipe!

Today I am going to share a FREE protein ball recipe, that is actually high protein – not a ridiculous concoction of fat and sugar… like most of the recipes out there! Also in this blog learn how fit mum Leanne stays motivated & healthy, even with a family – learn her secrets here…

LW_296C0788smalltext (2)

What did Living Beauty training teach you about goal setting? I understand since finishing the program you have met the love of your life, moved to sunny Queensland and also have a beautiful daughter, Nelly.

Prior to joining the Living Beauty team, the goals I would set for myself were vague goals, for example in my triathlon training, – such as, finishing the race.  I should have made my goals more specific such as achieving a time or a placing etc.

Once I received my Living Beauty program, my goal of entering a fitness model competition was broken down into tiny steps of daily and weekly tasks and goals, which made reaching the goal much more achievable.  I learned how breaking down a goal into many small achievable steps would mean I would be more likely to succeed, and also that a worthy achievement doesn’t come easily.

Being involved in Living Beauty also gave me the motivation to make a big life change. Most people in the fitness industry are super positive, sometimes over the top positive, but it certainly rubs off on others which is fantastic.

After setting up a business and building a house in my home town, I felt like there was nothing more to achieve, I guess that’s why I was seeking new goals and challenges.  I decided to move to the Sunshine Coast, three months after that I met my now fiancé and we have an 8 month old daughter.  We are planning a backyard wedding on Valentine’s Day, 2 years to the day after we met.

leanne

When you were competing and achieved the goal of this photo shoot what were your keys to success?

Definitely meal prep, if you aren’t organised it is really easy to slip up.  If you don’t have any cheat foods in the house, then you can’t cheat (well not easily).  The other thing, in hindsight, is that you really have to trust your coach.

To get the optimum result you have to follow their plan and advice.  It really didn’t hit home with me until there were only weeks until the comp and I thought I wouldn’t be ready.  I followed the plans to a “T” then, before I would have tiny little cheats most days!  (Don’t tell Amelia!)

I was very happy with my results and what I achieved, but looking back now, I think I could have been even better if I trusted more and was more disciplined right from the start!

competing

How old is your daughter Nelly?

Nellie will be 8 months old next week.  She is sitting and crawling, it all just happens so fast!

What are the activities you do as a family to stay fit?

In the early days post baby, walking was the best exercise for us.  It’s important to get out of the house, and baby usually loves to have a sleep in the pram.

Now as a family, we go jogging with the pram.  We have only just started doing this because the baby needs to have good head control.  I don’t have a “jogging pram” but I jog with my pram just the same!  It has a swivel/straight lock which really helps with jogging.

I have just bought Nellie a bike seat to go on the back of my bike.  I am sure she will love this once I can get the seat installed correctly, safety is very important obviously.  Also the smallest helmet doesn’t quite fit her yet!

I attend the local aquatic centre, Nellie and I do a swimming lesson together, then we have a snack.  Nellie then goes into the crèche for a sleep (swimming lessons are very tiring) while I swim some laps.

I also do a Pilates class for new mums once a week, Nellie comes sometimes but usually her grandparents can babysit.

Staying fit during the pregnancy really helped me to get my fitness back after the birth, I had to have a caesarean so I had to take it easy for 6 weeks, but by the 7th week I was back playing social basketball to meet new people and have something for myself.

As a physio I wouldn’t recommend this (do as I say, not as I do!), but I really took it easy and I was stronger than the average new mum due to my background in sports and weight training.  I was very conscious of my pelvic floor, doing exercises during and after my pregnancy.

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Is Nelly on solids now and what types of healthy foods do you eat as a family?

Nellie started solids at 6 months, before that she was breastfed exclusively.  We incorporated “Baby Led Weaning” which basically means you give the baby finger foods from the start, rather than pureeing the food.  It means she can eat what we eat, it’s a lot of fun but again it takes a bit of forward planning.

A balanced diet is important for everyone but in particular babies.  Some things we eat as a family are sushi, lean meatballs, Thai fish cakes, fruit salad, roast vegetable salads, Moroccan chicken with chickpeas and quinoa.

Since following my Living Beauty plan, I always make a meal plan for the week so I don’t over or under shop or waste any food.

Written by: Leanne Wright, Living Beauty Fitness Model, New Mum and Physiotherapist.
Bachelor of Physiotherapy (1999).
Qualified group fitness instructor and personal trainer (certificate 3 and 4).

Want to train with Living Beauty?

My mission is to educate and inspire women to achieve their best body ever.  My approach is simple: no fads, no gimmicks. Perfection is boring and the way to feel great is to eat fresh clean foods, train hard, love yourself and never stop learning!

I work with Fitness Models, Brides, New Mums and every day ladies wanting to shape up. I help them to get into the best shape of their life!

FACEBOOK: Amelia Ricci Sports Model Fitness Trainer

INSTAGRAM: @livingbeautyamelia

Get fit and healthy the Living Beauty way!

Click on Personal Training for package information at www.livingbeauty.com.au

Email me to start your on line personal training program.

amelia@livingbeauty.com.au

NOTE: every program is tailored, we don’t do “off the shelf plans”. We are currently booked out, because Amelia Ricci’s new baby is due very soon! We are taking bookings for November/December start dates in 2014.

Baby Ricci, due in a few weeks!

Baby Ricci, due in a few weeks!

 Visit Living Beauty at the Upcoming September Competitions in Adelaide

Please come and see Assistant Coach Gemma Dawson at the Living Beauty booth to ask questions about our programs.

Amelia and Gemma Living Beauty Coaches

Amelia and Gemma
Living Beauty Coaches

You can also watch all the Living Beauty fitness models – we have 6 this season! Who are competing at the upcoming fitness competitions:

INBA (SA) Titles – Fitness & Bikini Models – 21st September
ANB SA Revolution – Fitness & Bikini Models – 28th September
Norwood Townhall, Adelaide

comparison

Are you next?

Living Beauty

Goji berri & Banana

Protein Balls

IMG_7115 (2)

*most protein balls actually are a bit of a fallacy – because they contain far too little protein – be aware what goes in and how it affects your body composition goals!!

Rolls into 40 balls. Coat with dedicated coconut. Refrigerate.

Each ball is a 2 centimetre diameter (approx. 15g each ball) – ONE serve is THREE Balls.

Dry ingredients

200 grams whole grain rolled oats
150 grams The Natural Protein Company WPI powder (banana)
50g banaban coconut chips or dedicated coconut (unsweetened)
50g pepitas (pumpkin seeds)

Fruit

35g goji berries
40g dried cranberries

Wet ingredients

40 grams nut butter (I used tahini unhulled)
¾ cup coconut water

Mix all dry ingredients in a blender, then slowly add dried fruit until combined well (and chopped fine).

Add wet ingredients. If consistency is too dry add a splash of coconut water.

Rolls into 40 balls. Coat with dedicated coconut. Refrigerate.

Macros Per ball: 52 calories, 2.2 f, 4.8 c, 3.4 p (Grams)

 Training with Living Beauty for Packages to Change your Body Forever! No fads, no gimmicks, just results that last!

We are now taking bookings for November/December start dates in 2014. We have been doing this for many years and we would rather have quality not quantity with our clients and have them live healthy and fit for the long term.

Click on Personal Training for package information at www.livingbeauty.com.au

Email me to enquire about your on line personal training program.

amelia@livingbeauty.com.au

Love and Light

Amelia x o

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5 Ways to Conquer Winter Health & Fitness!

Have you ever had excruciating muscle pain after an intense workout? I am super excited to be able to provide you with some tips to alleviate muscle soreness and get you moving again, with my NEW article published in the current Ultra Fitness Magazine “Diminishing Delayed Onset Muscle Soreness (DOMS)”.

Click here to read the PDF – and gain insight into all my tips.

Ultra Fitness July/August 2014 Featuring article by Amelia Ricci

Ultra Fitness July/August 2014
Featuring article by Amelia Ricci

Article Written by Amelia Ricci - to Read my Tips on How to Overcome DOMS - grab your copy now from newsagents

Article Written by Amelia Ricci.  Tips on How to Overcome DOMS – grab your copy now from newsagents

Winter can sabotage even the most committed fitness model or health enthusiast!

Let’s face it, it’s cold outside and early morning starts can be a killer. For me, it comes down to focusing on my goals and using my discipline to get out of bed as soon as my alarm goes off, so I can get moving before thinking of 100 reasons why not!

Here are Amelia Ricci’s top 5 tips to stay motivated and fit in winter!

1. As soon as you wake up, do something for YOU – A walk, yoga or weights session is amazing, but if you don’t have time, simply have a cup of hot water with fresh lemon, a few deep breaths and stretch. The day has started, opportunities are endless.

2. Do your most important task first before checking email. This will enable you to be time efficient and then you can leave work to get to the gym on time (if you did not go in the morning!)

3. Recognise the body wants to MOVE and you will get WARM when you workout! Even if you are a fitness model, bride-to-be or are following a body transformation goal, getting to the gym can be the hardest part. Do not over think, just go!

4. Finish your day in a calm and relaxed head space. Have an electronic shut down for 1 hour prior to your bed time and dim the lights. Drink a relaxing herbal tea (e.g. Chamomile). A good sleep will give you energy and vitality for the next day of work and training. My tip is to read a positive affirmation right before you go to bed – keep a little book of them next to your bed – or a set of cards holding affirmations. A positive head space is like having your own internal cheer squad encouraging you to get things done.

5. Be inspired by others who also love health and fitness! Read the stories of the Living Beauty Fitness Models and Bikini Model (see below).

Jo, Busy Executive, Wife and Fitness Model, Adelaide

Jo - Living Beauty Fitness Model

Jo – Living Beauty Fitness Model

“I have always struggled with my weight and toyed around with different diets and training regimes” – always yo-yoing with my weight.

I made the decision to change my lifestyle and focus on a new goal – compete in September 2014 – and was fascinated by the Living Beauty Fitness belief systems.

Over the last 10 weeks of my 20 week program with Amelia’s guidance, I am already the healthiest I have ever felt and leanest I have ever been!  I never feel deprived or need to use stimulants (fat burners) or consume a vast variety of vitamin supplements, as I am getting all the nutrients I need through wholesome food.

I have so much more energy, am mentally clearer and stronger, learned patience, happier and feel more confident, all whilst working towards achieving my goal.  The training has also been fantastic as there is no extensive cardio – just a lot of hard work.

Take home message: Don’t over train with cardio if you want to change the shape of your body. Have a training plan tailored to you and FOCUS. More Training tips here.

Vanessa, Fitness Model, Adelaide
Full time Police, and part time Army

vanessa

Vanessa, Living Beauty Fitness & Bikini Model

“Choosing to train under Living Beauty has been one of the best moves towards improving my health I have made. Amelia and Gemma have taught me so much about healthy living.

Their combined extensive knowledge within this industry has been invaluable and it’s something that will stay with me for life. The support and organisation provided during my competition preparation was amazing. All aspects of getting ready for my big day were covered, from advice on bikinis, jewellery, tanning, beauty tips and posing.

The meal plans were regularly updated and always exciting with a huge variety of foods. I was eating more food than I ever have each day and was never hungry. In fact, in the beginning I struggled to eat so much food.

I feel my energy levels increasing and I feel more alert each day.

I have learned so much within myself along the way and what can really be achieved with strength and determination. I couldn’t have asked for better trainers that truly care for my best health and well being. I cannot wait to continue working with Living Beauty Fitness for future competitions, a stronger body and healthier lifestyle.”

Take home message: Don’t eat the same boring foods all year round. Find a meal plan that has plenty of options and if you are on a Personal Training Package the meal plan should change regularly and have exciting recipes to keep your taste buds satisfied.

Elle, Living Beauty Fitness and Bikini Model, Adelaide
Full time Rehabilitation Consultant
INBA Bikini Champion 2013, ANB Fitness Model 2014

Elle at Adelaide Fitness Expo, ANB competition

Elle at Adelaide Fitness Expo, ANB competition

Living Beauty takes a wholistic approach to health and wellness and Amelia never sacrifices the health of us girls. We are given training and meal plans specifically tailored to each of us – because there is no one size fits all for everyone.

The training is fun and updated regularly and the food is healthy, fun, we get variety and all the nutrients we need. We don’t diet and exercise… We are athletes… We eat clean and train mean.

Amelia spends a lot of time studying health and fitness (specifically for women) to give us the most updated plans and educate us as well. The support we are given is amazing and she monitors our health every step of the way. We are all about long term healthy, vitality and it is a life style.

I have been training with Living Beauty for over 2 years now and continue to grow and learn as an athlete… I’ve loved every step of the way … And love my LB family.

Because of Amelia’s approach I will be able to continue my fitness journey and competing for years to come. Thank you girls for your support and constant inspiration. Very proud to be a part of the Living Beauty team. Doing it with love.”

Take home message: Stay consistent, be patient, results take time. You need to overcome bad habits and establish new habits if you want to be Fit and Healthy Forever!

Remember – if in doubt about exercising – just do it!

Next Issue, meet our fit and healthy bride-to-be Maddy, and I will give you more FREE Fitness Model Recipes, suitable for everyone who loves healthy eating!

Love and Light

Amelia x o

Amelia and Gemma Coaches at Living Beauty

Amelia and Gemma
Coaches at Living Beauty

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Fitness Model Success – Why you don’t need a trophy to WIN!

Fitness Model and Bikini Model success at competitions is defined by the athlete having a good journey from start to finish with a detailed and periodised preparation. The coach typically spends days, hours, months training and mentoring to change behaviour, mindset and create self belief within the fitness model athlete. It is not necessary to win a placing or a trophy to be successful and here is why…

INBA 1small

INBA Angels Category at The All Female Muscle Classic – 22nd June 2014

Consistency is Key – Positive Daily ACTIONS are an achievement

If you look at competition photos you should be seeing hard work, determination and understand that the person in the photo worked their butt off day after day for months on end and established consistency in their diet, training, sleep and recovery (stretching, massage, physio/chiro). It was not easy, nor did they get lucky. Even when work or life is stressful you need to keep up your training and stick to your meal plan…for about 12 – 20 weeks of your life!

Amanda Casey Bikini Model Trained by Living Beauty All Female Muscle Classic 2014

Amanda Casey
Bikini Model
Trained by Living Beauty
All Female Muscle Classic 2014

The bikini or fitness model athlete must also work at their job, look after a family and overcome obstacles and challenges that life throws in the way. The athlete must provide weekly and in the final weeks, daily feedback so the coach can truly tailor their Meal and Training Schedule. An example is Amanda Casey, pictured above who has a full time job as a police officer and still finds time to prepare her meals, train at the gym and look after her own home.

The gorgeous Sharna Bender (photographed by Melita Jagic) at the June 2014 INBA All Female Muscle Classic.

The gorgeous Sharna Bender (photographed by Melita Jagic) at the June 2014 INBA All Female Muscle Classic.

It is all about the Journey

Hours of time spent dieting and training is topped off by posing classes teaching poise elegance and grace on stage as you can have the best body but if you don’t know how to show it off then the hard work is wasted. What is your best angle, can you walk with more confidence, is your nervousness obvious to the judges?

And to top it off on the day organisation is everything from packing your food and costumes, to adhering to a schedule so you get to the venue on time looking beautiful. If you have not prepared your skin properly the tanning process can be a disaster.

The time invested is enormous, and if you don’t enjoy your journey, and only focus on the outcome of a few minutes on stage or a trophy, you may be disappointed. My advice is to enjoy the whole process, find a coach who gives you variety with your meals and training and who makes posing classes fun!

Theme Wear Round at INBA All Female Muscle Classic. Photo by Melita Jagic.

Theme Wear Round at INBA All Female Muscle Classic. Photo by Melita Jagic.

Discipline is Required

Coaches are working around the clock tirelessly to guide their athletes. For the athlete family time is sacrificed, occasions like birthdays or Christmas/Easter must be endured whilst on a strict diet and bodies must be dragged to work when tired.

Of course if you are following a healthy plan that is a high calorie meal plan and does not involve overtraining, then for the most part you will feel great! But, you may have the odd day, or the odd week, where your discipline must be used to overcome challenges.

Photo by Melita Jagic For more see her facebook: Jelita Magic Photography

That’s why competitors have a sparkle in their eye and are so proud on competition day. It’s a shame some people base their whole evaluation of the competition around receiving a trophy or a placing.

Hard work breeds fitness model success and a great attitude is a necessity. Do it for the love and enjoyment of the process and you will ALWAYS WIN!

It looks glamourous, but it is just 5% glamour and 95% hard work.

Living Beauty clients Vanessa and Elle

Living Beauty clients Vanessa and Elle

For more inspiration and motivation:

Follow me on facebook

See my smoothie recipes on Instagram

And enjoy the Living Beauty energy – we LIVE fitness and love to share out passion with you!

Love and Light

Amelia x o

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Sculpt All Over – Essential Workout Tips!

It does not matter if you are a fitness model, bride to be, fit mum or just want to look and feel better. You can improve your fitness training with these essential workout tips!

As Head Coach at Living Beauty I have a lot of people saying they are exercising and not seeing the results they desire. Here are a few tips…

The difference between “training” and “exercise” is:

  • Frequency
  • Intensity
  • Time (duration)
  • Type

Commonly referred to as the FITT principles these factors can make or break your results!

Living Beauty Fitness Model 2nd Place ANB SA Elle Blackwell

Living Beauty Fitness Model
2nd Place ANB SA
Elle Blackwell

 

anb3

Here is a comparison:

 Training

  • Have a focus and a plan for every gym session (a Training plan) for example cardio time and type, weights exercises – sets, reps and rest.
  • Training is booked into your diary as a non-negotiable appointment and if something changes in your day you re-schedule it to another time, whether it be morning, lunch break or after work.
  • Your plan is “periodised” which means when mapped out by a fitness professional you have your peaks at competition time for body fat percentage and you have goals for muscle mass growth at certain points in the plan.
  • Your plan is changed every 4-8 weeks depending on your results and your goals.
  • Intelligent design and tailored to your weaknesses. For example you may wish to build legs, glutes or shoulders and we all know muscle growth translates to the overused word “tone” that so many people desire.
  • Targeted to your posture – each living beauty client has a postural analysis to determine the spinal alignment and the training plan is designed accordingly.
  • You will likely be sore on a regular basis and implement techniques for recovery. Muscle grows when you are recovering NOT when you are training.
Living Beauty Fitness Models in theme wear ANB SA Fitness Competition

Living Beauty Fitness Models in theme wear
ANB SA Fitness Competition

Exercise

  • You have no set plan.
  • Attend classes but sometimes slack off at the back if you don’t feel like working hard.
  • You only go to the gym when you feel like it.
  • Often repeat the same exercises and movements.
  • Don’t like trying anything you find hard, new or out of your comfort zone.
  • Rarely lift heavy weights for fear of bulking up.
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Fueling your Training is very important. Enter code “Amelia” when ordering from Just Add Muscle justaddmuscle.com.au We use these meals for part of our competition preparation nutrition.

 

Elle and Vanessa at ANB competition

Elle and Vanessa at ANB competition

Key’s to get the best from your training:

  1. Find a fitness professional.
  2. Implement their plan.
  3. Monitor your results with photos, measurements or body scan and scale weight.
  4. Revise your plan regularly according to your results.

 

Judging recognition from the recent ANB competition

Judging recognition from the recent ANB competition

The sooner you start “training” rather than “exercising” the sooner you will see results and remember that the BEST is yet to come with your training and nutrition – your best body is just a matter of time and commitment.

 

Vanessa, Amelia and Elle at the competition - the girls had three rounds including theme wear.

Vanessa, Amelia and Elle at the competition – the girls had three rounds including theme wear.

Improvement and dedication will go a long way to achieving your goals.

Here are a few Fitness Model and Bikini Model articles I have written that might help:

How to get started as a Fitness Model

Fitness Model Tips for Improvement

Not just fitness models – we have trained clients for the Ultimate Bride Body, Post Baby Shape Up, or Shape Up for Life!

bride

Train Hard!

Love and Light,

Amelia o x

 

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Smash Your Goals – Adelaide Fitness Model Competition News!

Dark tans and sparkly bikini’s…what are fitness competitions all about?

With training lasting from 20 weeks to an entire year, this season Living Beauty coached bikini/fitness models including: a police officer, a social worker, a journalist, a rehabilitation consultant. The ladies pictured below have it all: intelligence, beautiful personality and amazing bodies!

from left: Nicole, Annie, Vanessa, Elle. The girls wear a dark tan as this shows best definition under the lights and a dark cosmetic tan required by ALL competitions.

from left: Nicole, Annie, Vanessa, Elle. The girls wear a dark tan as this shows best definition under the lights and a dark cosmetic tan required by ALL competitions. Vanessa achieved a 4th and 5th Placing, Elle achieved a 5th placing.

Fitness and Bikini Models are the MOST popular category these days and so the line ups are HUGE and the standard is impossibly high quality.

It’s nice to get a trophy in a fitness competition, but it is important to realise that just by getting up on stage the achievement is amazing!

These ladies are fitter, stronger and leaner than the majority of the population and therefore they have superior health and fitness!

Learning the tools for long term health is one of the best rewards, and will last a lifetime.

At Living Beauty these are our points of difference:

  1. No restriction of water or carbohydrates – a balanced approach to nutrition.
  2. Focus on long term health (every package includes an off season plan).
  3. Quotas on how many people we coach to ensure individual attention.
  4. Proven track record of happy clients for many years.
  5. Longest established trainer specialising in training Bikini and Fitness Models.
  6. Amelia Ricci, Head Coach is a 2 x State Fitness/Sports Model Champion.
  7. Amelia has 15 years experience and Level 3 accreditation with Fitness Australia (highest qualification).

Our Long History of Qualifications and Experience – Gets Results!

Click here for a complete list of Fitness and Bikini Models we have trained and their placings !! We have trained 40 fitness and bikini models over the years and have competed 25 times ourselves – we don’t want to boast, but we are proud of our expertise and experience.

 Living Beauty team May 2014
Coached by Amelia Ricci, Head Coach
Assistant Coach, Gemma Dawson

Living Beauty Team May 2014 | Photography: Benjamin Liew

Living Beauty Team May 2014 |
Photography: Benjamin Liew

Childhood Cancer Association Fundraiser
Selling our famous Protein Balls!

Huge thank you to Amanda, Jo, Amelia K, Marguerita and Christie for donating their time to make and sell protein balls. This is such a worthy cause and the protein balls were well received by the large crowd. Every one said they were delicious!

Our promotions team: Marguerita, Amelia (my cousin with the same name!), Jo and Amanda - Thank you

Our promotions team: Marguerita, Amelia (my cousin with the same name!), Jo and Amanda – Thank you

Our stand at the fitness show.

Our stand at the fitness show.

Amanda and Jo

Amanda and Jo

Twice a year Living Beauty have a booth where we raise funds for Childhood Cancer - this is our 4th year of raising money.

Twice a year Living Beauty have a booth where we raise funds for Childhood Cancer – this is our 4th year of raising money.

Pregnancy Update

I am just over 5 months pregnant now and growing a baby is a beautiful journey. Carrying extra fluid and weight around makes it harder to train at the gym and the tiredness can lead to exhaustion, however I am still exercising (see below for my schedule).

The girls and I fooling around - competitions are about having fun!

The girls and I fooling around backstage – competitions are about having fun!

I have modified my training according to the advice from my physio and doctor and am pretty much eating the same foods I always eat.

Still using all my Living Beauty recipes and trying to eat mostly organic and importantly drinking plenty of water.

As I always say people need to get back to basics with nutrition and water, fresh vegetables and quality protein lead to wellness.

My workouts look like this:
M: 30 mins steady state cardio, split between cross trainer and stationary bike, 20 mins very light weights (back and arms), 10 mins stretching.
T: One hour walk.
W: 30 mins treadmill walking, 20 mins very light weights (chest and shoulders), 10-20 mins yoga/stretching.
T: Pilates class with a pre and post natal expert (working internal core and postural muscles is vital).
F: One hour walk.
S: 30 minutes very light weights (legs) 20 minutes yoga/stretching.
S: Rest.

Pregnancy is time to maintain NOT increase fitness. I am keeping my heart rate under 140bpm and make sure I have the fan on at the gym to control body temperature.

I was very happy when the Physio at my hospital gave a seminar and recommended all pregnant women do 5 x a week 30 – 50 mins exercise.
It helps to be fit for labour and of course to recover to look after the baby.

In my opinion, time flies and it is only for 9 or so months that I need to modify my beloved hard training.

Having a healthy baby is my number one priority, not my muscle structure nor body fat percentage.

It will be a great challenge to build up strength and cardiovascular fitness when it is safe to start and I wont be using any extreme diets.

Just as my philosophy for my clients is long term health and being sensible, this equally applies to me!

Amelia Ricci Judging Fitness and Bodybuilding Competitions

I take my role of judging very seriously and I have been judging for 4 years. In order to be a fair judge, one must be qualified and experienced so you can give each and every competitor a fair assessment of their body and the presentation they give on stage.

Without the panel of judges the show would not be able to run. Scores are aggregated so it takes into account the opinion of a panel of approx 7 or 8 judges EQUALLY weighted.

We judge several factors for bodybuilding: compulsory poses to show muscularity, symmetry and for models: posing, walk, and beauty preparation plus a body that fits either the bikini or fitness desired look.

For more info on judging criteria visit the web site of each federation where there is a lot of literature including photos to explain the differences between categories.

Amelia Ricci head coach of Living Beauty judges for ANB, INBA and Nabba federations and has done so for the past four years.

Amelia Ricci head coach of Living Beauty judges for ANB, INBA and Nabba federations and has done so for the past four years.

Our next competitions are the NABBA/WFF on 10th May and then the ANB on 17th of May. I look forward to meeting everyone there!

Love and Light

Amelia x o

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What happens at a Health Retreat? Healthy Hormones Tips for Women!

Boosting metabolism and losing body fat for women can be a minefield. I learned about tools to overcome adrenal fatigue and of course how to prevent it on a 5 day women’s health retreat with the theme “Health, Happiness, Hormones”.

Amelia Ricci. Top right: Gwinganna foods Bottom right: How I felt after Gwinganna (from a past LB client photo shoot!!)

Amelia Ricci.
Top right: Gwinganna foods
Bottom right: How I felt after Gwinganna (from a past LB client photo shoot!!)

Long term health has always been my main priority at living beauty. Studying with experts including – a GP with a natural health perspective, a Naturopath and a Life coach all with a wealth of experience has enhanced my knowledge. I will never stop learning and studying to best help my clients achieve their fitness goals the healthy way.

There’s no use looking fabulous for one occasion, I want Living Beauty Clients to feel and look great and have vitality forever!!

The rules were strict and the list included:

–          No coffee/tea/caffeine

–          No mobile phone

–          No computer

–          No alcohol

–          No extra snacks apart from the nutritious 3 meals and 2 snacks at the retreat

–          Awake at 5:30am to begin the day with Qi Gong and a beautiful walk

Gwinganna - 2 outdoor pools and gym/studio

Gwinganna – 2 outdoor pools and gym/studio

I work in the industry of providing personal training for Fitness and Bikini Models, Brides to be and new mum’s wanting to get back in shape. I also tailor lifestyle plans for clients wanting to be the best version of themselves!

This retreat was called “Happy, Healthy, Hormones” which was tailored exclusively for women which gave me an amazing update to my knowledge as well as confirming a lot of the principles I use in my clients plans every day.

This retreat was amazing and the days began at 5:30am. For example day one looked like this:

Qi Gong (similar to Tai Chi)

Walk around organic garden

Daily Stretch class

Yoga class

Seminar on hormone health with a GP

TRX class

Day two

Challenging walk – this included a 3 km descent followed by a 3 km steep mountain climb which was exhilarating!

Daily Stretch class

Seminar with Naturopath

Seminar on Supplements for healthy hormones with a Naturopath

Aloe Vera instruction on drinking the water from gel. Aloe barberis. From the Organic Farmer on the property.

Acupuncture

Day three

Alignment class – how to align your own body and alleviate muscle tension

Daily Stretch class

TRX class

Seminar on how to Integrate positive change from a Life Coach

Pilates – private class using the Pilates Reformer

Iridology appointment with a Naturopath

Top: Spa entrance, bottom left: pool, right: organic garden

Top: Spa entrance, bottom left: pool, right: organic garden

Women’s Health Tips any one can use:

–          One cup of coffee preferably black, organic prior to 12noon (if you enjoy coffee!!). No other caffeine Sources (watch for hidden caffeine in supplements and avoid it)

–          Take an oil supplement such as fish oil or another Omega complex.

–          Deal with stress using exercise, meditation, yoga and positive thinking.

–          Eat foods that give energy not drain energy – the liver has to filter everything you consume.

–          The liver is supported by: leafy greens, cabbage, broccoli, cauliflower, bok choy, lemons, garlic, rosemary, protein rich foods.

–          Good quality protein foods are essential for hormone health for example: eggs, nuts seeds, poultry, lean red meat, fish.

–          Consider friends and having fun as the best way to beat stress, but if you are stuck in a cycle of stress and unable to manage it seek counseling or hypnotherapy to reduce the anxiety response pathways.

–          Use balanced movement choices – some hard exercise balanced with recovery.

Tips for Long Term Health:

–          Deep breathing where ever possible.

–          Quality time with yourself doing things that balance you.

–          Have gratitude for what you have not what you don’t have.

–          Get plenty of rest to restore your body.

–          Laugh more and don’t take life too seriously.

–          Learn how to relax and incorporate patience into everything you do.

–          Audit your thoughts, and let go of unnecessary stress or drama.

–          Eat 3 meals and 2 snacks every day.

–          Drink plenty of fresh pure water.

–          Ensure good postural awareness at all times whether sitting or exercising.

–          Incorporate resistance training and interval training into your routine.

–          Learn how to manage your time, your thoughts and create the life you love to live!

Competition Update!

We are now just 10 days away from the start of the competition season. We have been working hard with the girls posing and walking and of course comp prep the healthy way! Living Beauty has trained five girls this season and I am looking forward to seeing them shine on stage.

Elle and Vanessa from Living Beauty

Elle and Vanessa from Living Beauty

Living Beauty will be selling our famous protein balls to raise funds to help beat Childhood Cancer. We run this fundraiser twice a year and have done so for the past three years. So come and support a worthwhile cause at the INBA Competition, 4th May at Norwood Townhall.

Please check back to facebook and like this post and share with your friends and family – so they can also experience long term health!

Love and Light

Amelia x o

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