The Five Biggest Fitness Mistakes A Modern Women Need’nt Make

Who is Tony

Tony McCarthy

Owner of Stronger Fitter Faster

Qualified personal trainer

Specialize in female fitness and fat loss

Use diet, nutrition, mind set, exercise and relaxation

Create bespoke sustainable transformation programmes

My Career

Virgin Active, L.A Fitness, Muscle Works

Created Stronger Fitter Faster

Personal and Team Fitness and Health Programmes

Employ Internationally Recognised Coaches

Fully booked every month

The Problems I’ve Noticed

Impatient

Confused

Unrealistic Goals

My Solution

Hottie Forever System

1. Align you with your higher intention

2. Identify your specific needs

3. Create a plan that fits your lifestyle

4. Hold you accountable to every task

5. Track your progress on a regular basis

I am Known For

Sculpting everyday hottie’s

Infusing passion and energy

Brenda’s Story of Mistakes

“I always wanted to have a sculpted body a flat belly and a beautiful booty. I wanted to be confident and wear sexy clothes and I didn’t want to have to struggle to maintain my physique but….

“I never discovered my barriers and goal’s…

I never measured my body…

I never planned my regime…

I never committed myself…

I never evaluated my results”

I felt like I was going around in circles, I always wanted fast results, so I would read magazines and look through the internet for the best diets and workouts but always stayed the same

Mistake One

No goals

No focus

No foresight

Unprepared

No matter what programme I started I seemed to have no direction and would inevitably fail

You need to know

Self evaluation is the most important part of the programme design. You need to understand what you want, where you are currently and what will stop you

from getting to where you want to be in the future

Solution

Write on paper

What you want to achieve

Where you are currently

What barriers are stopping you from achieving

Mistake TwoWrong exercise

Wrong nutrition

Wrong diet

Wrong stress management

No matter how hard I trained or how much I changed my diet and nutrition the choices I made never really worked

You need to know

Measuring is the process of assessing your body, lifestyle, stress, mind and spirit. You need to create a profile of where you are currently so as to

establish a starting point you can work from

Solution

Measure the following

Genetics

Dietary requirementsHealth risk factorsMuscle fibre composition

Fitness

Vo2maxLactate thresholdResistant strengthResistant power

Stress

Adrenal gland

Lifestyle questionnaire

Body measurements

CompositionCircumferencesBlood pressure

Structural alignment

SpineMuscularJointsEnergy pathwaysGaitOrthotics

Mistake Three

No structure

Didn’t know how

Didn’t know when

Didn’t know where

I didn’t plan my regime and this ultimately lead to being faced with a variety of problems which I would be unprepared for

You need to know

Planning is the process of taking all of your measurements and evaluations and constructing a programme that is ideally suited to your individual

requirements that will work with your lifestyle and fit in with your obligations and demands

Solution

Write in your diaryEssential appointments for the month

Training times

Meal times

Relaxation times

Rehabilitation appointments

Assessment days

Reward days

Challenge days

Mistake Four

No action

No commitment

No patience

Always an excuse

Nothing I ever started really worked properly, and any dreams I talked about remained just that

You need to know

Follow through is the execution of your programme. It is the daily fight and the everyday actions that contribute to your goal attainment. By having your programme created for your ultimate intention you will have focus, drive and

commitment because you have already decided that you must achieve it

Solution

Create rewards

Hold yourself accountable

Have a network to support your new lifestyle

Remember why you want to change

Let go of old habits

Use challenges to motivate you

Set some inescapable deadlines

Give yourself time to adapt to the new lifestyle

Anticipate hurdles

Get started today

Mistake Five

Couldn’t notice progress

Couldn’t identify faults

Couldn’t solve problems

Made injuries worse

I never knew if I had made progress, I would become demotivated lost interest in my programmes quickly

You need to know

Re-measurement is the process of evaluating your progress and the efficacy of your programme. At this stage you will now want to test and check its

results. You will then be able to adapt and/or maintain

Solution

Book in your assessment days at regular intervals

Compare your current measurements to your previous measurements

Identify what areas you have not progressed in

Clarify the reason’s you have not progressed

Adapt the programme to suit the new information

Continue with the revised programme

Brenda now

“I look fantastic in all my clothes…

I truly loves myself…

I get regular compliments…

I radiate with confidence”

I feel wonderful, everyday I make a little progress and manage my life so that I can have more success than failure. My boyfriend tells

me I’m hot all the time…oh and I love my new clothes

I have overcome the bulge

without feeling deprived, I eat

what I want when I want and I

maintain my body and lifestyle

with ease

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CONSULT

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