4-week fat loss plan in time for Christmas!

Would you like to lose up to 4kg of body fat in 4 weeks?

You can!

I’ve launched my 4 week fat loss plan in November because, in under 30 days, it’ll be the busiest party season of the year.

Close your eyes. Imagine how you’d like to look at your Christmas parties. Slimmer? Sleeker? Lean and toned?

You can be the person who makes everyone say… “Wow, they look fantastic, I wish I looked like that.”

Invest in my 4 week fat loss plan and I will develop your fat loss blueprint which I guarantee will create lean muscle tone and strip body fat from you so you look, quite simply, enviable.

It’s only 4 weeks. Do you want to do this? We can start right now!

What you’ll receive:

ONE: A personalised eating plan – updated after 2 weeks

TWO: 2 effective fat burning training programmes you can do anywhere!

THREE: Limitless email support from me

All this – normal price £129.00 – for just £59.00 if you start before 25th November. Hurry, that’s not long!

PLUS - if you refer a friend, you will receive another £10 off, making it just £49!

PERSONALISED EATING PLAN

- Guarantees you drop body fat consistently every week for 4 weeks
- Tailored to suit your lifestyle, likes, needs and goals
- All your calorie and macro-nutrient needs calculated for you
- Flexibility in your eating choices
- Healthy, low fat and simple recipes – most of which take 15 minutes or less to make
- A new plan after 2 weeks to give you more options and choices

Like all my “Get Results” packages, the 4 week fat loss plan nutrition packages are carefully thought out, healthy and balanced. This is not a ‘cut and paste’ diet like you get out of a magazine or off the Internet. And I promise you won’t go hungry!

2 FAT BURNING TRAINING PROGRAMMES

- 2 simple but effective training programmes to blast fat and calories

- Do them at home, in your hotel room, or in a gym

- No equipment needed, just your body weight!

- Fat burner (30 – 45 mins) – a butt-kicking workout that you can do in your living room, on holiday, even in your bedroom. Burns loads of calories and body fat!

- Bespoke programme of your choice – receive a new program after 2 weeks, to ensure you continue to achieve results

PLUS!

Included in the price is limitless email support from me, Kat Millar. I recently placed 2nd in the figure class at the NPA National Body Building Championships, so I know what it takes to change body shape and lose fat in just a few weeks. I’ll give you all the encouragement you need, guide you every step of the way and be here to answer any questions with personalised recommendations.

You can see more about how I work and see the before and after photos of my clients’ success stories at www.katmillar.com

Let’s look at what would happen if you join me now on the 4 week fat loss plan:
- You would start to lose stubborn fat and fit your clothes better
- Your energy would dramatically improve
- Your confidence could increase and you can feel so much better about yourself
- You will arm yourself with education and knowledge that you can apply for the rest of your life

INVESTMENT

Special rate before 25th November only!

The normal price for this package (valued at over £240.00) is just £129.00 for 4 weeks of bespoke, personal guidance in fat loss and fitness.

If that doesn’t already sound good enough, I am offering all of the above at just £49.00 if you refer a friend to join you, but only if you book before 25th November.

Even more incentive to get in touch and get on the way to the body you deserve!

Remember, you’ll get 2 personalised nutrition plans, 2 personalised training programmes and personal email support. Everything you need for fat loss; which is guaranteed!

Special Countdown to Christmas rate!

Only £59! Or £49 with a friend!

*Valid only until the 25th November

To get started, email me mailto:info@katmillar.com and I’ll send you back everything you need. (Please contact me for a price if you’re outside the U.K)

Many people have already used this system to improve their body dramatically.

By making this decision, you will start feeling better about yourself straight away and I will be there for you every step of the way.

Kat

NPA National British Championships

WOW!!! NPA National British Championships – Brilliant day, amazing comp!

I placed 2nd!!!

I’m truly overwhelmed, honoured and… shocked!!! I’m so so so happy with my placing and trophy. It is truly the ‘icing on the cake’ and made every bit of pain and sacrifice SO worth it – absolutely no doubt!!

I honestly wasn’t expecting to come anywhere near this. It was a tough line up of 13 girls and it was hard work! The other girls looked really great. I had to pose my butt off and work the judges hard, because there were many many call outs. One of the hardest workouts I’ve ever done! In a dehydrated and hungry state, I couldn’t wait to get off stage in the end! But the whole atmosphere of the day was just brilliant. I was so excited and happy, especially once the judging was over, man I was BUZZZZZZZING!! Coming back for the night show I felt so relaxed and so supported by brilliant people. It was one of the best days of my life!

Thanks a MILLION to my wonderful support team – you guys rock so much, couldn’t have done it without you all! You guys are amazing friends, so encouraging! Annie – Thanks again for being there for me – right the way through from posing practice, glueing my bum, shouting just what I needed to hear on stage – right to the end of the… night with a lift to my doorstep. Luxury You were an amazing support!! What a great team! Thanks to Veronica who is incredible at make up and hair – you blew me away, you are so talented and Richard for the support and laughs. Thanks to Hani for the pump up and pep talks, Faris for guessing I’d come 2nd I was wrong – thank God! Thanks my beautiful friend Helena for coming with me, keeping me happy, believing in me and taking great pics – skills girl!! I felt very very looked after and the luckiest girl in the world! The support means so much to me.

The line-up was 13 truly amazing figure girls, the girl who won is 3 x British champ and also an international champ. I somehow beat the girls who got 1st & 2nd at my regional qualifier where I placed 3rd! I don’t think I realised how much I really worked over those 6 weeks between the regionals and nationals to come back fighting and better.

Competing is VERY consuming, it requires a lot of mental and physical energy. I find that a lot of people don’t understand it and think it’s a bit of a shallow sport. But once you’ve done it, you realise it’s SO much more than ‘looking good on stage’. The lessons are parallel to so many areas of life. Arnold Schwarzenegger once said that body-building taught him everything he needed to be a successful Movie star and Governor.

I’ve learned -
- How to believe in myself and my abilities
- That I DO have what it takes (I never knew this before!)
- What my mind and body is actually capable of
- The art of self-discipline and sacrifice (this can be applied to other areas of life of course)
- That having a big goal and seeing progress is the most motivating thing in the world
- The art of ‘delaying gratification’ in order to achieve something greater
- Lessons and skills that I can apply for the rest of my life when it comes to fat loss.

Also you get to meet great and like-minded people, knowing you have gone pretty much as far as one can go in the area of weight training, nutrition, cardio and lifestyle combined. To be honest, it was almost ‘easy’ – because if you have a goal and are focused – you can do anything. What I find harder, is trying to be ‘good’ when I don’t have a goal!

I had a lovely 5 days off in Spain, celebrating and indulging (poor body was in shock – after dieting for 4 months!). Did lots of walking and a couple of workouts while over there, but it’s not the same! Am now back working hard in the gym and eating clean food again (feel so much better!) I can’t seem to decrease my training volume yet, my body is just so used to training twice a day it’s hard to drop it back although I know I need to taper it off and have a rest, let my hormones come back to normal balance (they’ve been out of whack all year!).

I know I can remain within a certain weight range (within 3-5kg), and I know exactly how to get myself back down if I choose to. No questions, doubts or confusion – I have a blue-print plan that works for me, because I’ve always been disciplined to record everything I’ve eaten. The law of cause and effect in action – in clear writing, no excuses!

I need to increase my carbs and decrease protein in order to get my body back in better balance. I don’t really want to, as I love the competition diet way of eating – it makes me feel great!! But 180g protein and less than 70g carbs per day is not good long-term, and my body will fight me if I try and keep eating like that for too long. The challenge is always how to maintain the body composition that we like to be, while remaining healthy and sane!

I’m looking forward to some different types of training too – improving my posture, doing more classes, outdoor bike rides etc.

Until next time!

Happy Kat

Here are some pics …

Lessons learned from competing…

I wrote this before the competition but forgot to post it! Maybe the lack of carbs… lol…

So I’ll put it up now and then write some ‘post-comp’ thoughts soon.

Preparing for this competition has taught me so much more about myself. I really feel that I ‘nailed’ the balance this time – in my 7th competition (good things take time?!). I totally enjoyed the whole process!

Some of the many lessons I’ve learned -

- Chill time and taking time out for myself to just relax is SO beneficial!! It’s not a luxury, it’s a necessity.

- Doing cardio starving doesn’t work for me! I used to do it, but now I have a green vege smoothie or protein shake and my results are much better and I’m a happier camper, more sane, and retained more muscle.

- Going starving full STOP doesn’t work for me!! And I don’t think many people benefit from this way of dieting. I eat. A lot. And often. I just make sure I eat the right things now so I’m not ‘wasting’ my calories on foods that don’t help me achieve my goals. So I get to eat more. Yippeee! Sometimes 7 small meals a day. And I lose fat each week without feeling deprived. Works for me!

- Sleeping more than I ‘think’ I should – but actually what my BODY dictates – is SO important!

- Planning WORKS! This is nothing new, but this time I’ve really honed in on pre-planning my meals and training a lot more regularly! I’ve been doing it every night on the train and it’s a habit I’ll continue – ‘cos it works.

- Eating a protein based ‘dessert’ a few times a week (with whey protein & rhubarb or quark & berries) makes me happy and sane enough to not be tempted by sugary foods. I love the fact I can eat like this and still lose fat! Woohoo!!!

- Mixing training up works SO well for me. I’ve trained for 16 years and I get bored easily. I’m all for planning and sticking to a program for the right amount of time can work wonders. But for me – this time – I needed to mix it up. I followed my gut instinct and practically every workout did something different.

- I didn’t shy away from some of the ‘scary’ exercises I use to avoid in the past. Things like pull ups – without assistance. Free tricep dips on the parallel bars – going deep. 1 arm press ups (still working on this one!). Spin classes. Very steep incline treadmill walks. Things outside of our comfort zones are the key!

- I didn’t weigh myself but went on how I looked and felt. I’m a person very motivated by numbers, but I focused on outputting the right way knowing that the result would come. Cause and effect. Eat right, train right = right results. Simple!

- Less running worked for me – as much as it was hard to reduce. Having a very sore hip flexor throughout most of the competition preparation meant I couldn’t run – which was a blessing in disguise! I LOVE running, especially outdoors and missed it like crazy. But I’ve run for years and years and my body needed a change. Ronni – who helped me prepare for the regionals, got me doing incline treadmill walks and a lot more biking which really hardened up my legs. In just a few weeks, I could see the definition a lot more.

Any challenge is called just that – because it’s challenging. It’s not easy! Easy is not the goal or the point. How can you ever know your limits if you don’t try and stretch them? Push them? There are days where I feel no one understands me. There are days where people say things that aren’t helpful – and could easily bring me down. But I’m learning to be more like a rubber ball – and bounce back up.

The physical, emotional and mental battles are worth fighting, because – (as Christina Aguilera sings about), they make us more of a fighter – they make our skin a little bit ‘thicker’.

The head space I’ve put myself in day after day has helped immensely – more than words can express. I didn’t have this in my previous competitions. I don’t know why, maybe I’m just growing up! Moving to London has taught me a LOT! If I don’t have positive people surrounding me, I prefer to be alone. I put positive people’s words into my ears instead – via books, the Internet and my I-pod – it’s filled with audio-books teaching me how to be more motivated, how to think big, how to manage my time, live an exceptional life and much more. All of these resources are at our finger tips! Great people have written great books and they are so readily available to us, I’m SO grateful for this!

Sometimes I feel alone, but not lonely. I am more than content – about where I am at in my life. I’ve truly, thoroughly enjoyed this season – knowing it’s not forever, but that it has taken me up a level physically, emotionally and mentally.

I have many more battles to fight. Especially in finding ‘maintenance’ and a healthy eating plan that will give me a body composition I’m happy with as well as the lifestyle I want and some more time back. After being in a calorie deficit for so long, I need to work out ways to continue to eat clean and healthy and not go overboard on treats I may feel I’m ‘allowed’ to have or ‘deserve’ to have after my competition. I have to figure out – going forward, the best way to find balance in my life and ensure I remain healthy, humble, as well as confident in my abilities and potential to improve.

Everything is organised and all is well. I just feel so relaxed and peaceful. It’s a super nice feeling!

Will blog again after the competition. I’m off to Spain a few days after so I may be off my laptop for a while. But I will try and get back on to share some pics from some gym training I did yesterday. I had a massage, then got my make up done at Mac at Harvey Nichols (so divine) and had a relaxing day, taking photos with my friend Neil at Jubilee hall gym, then with Gemma at LA Fitness.

Here’s a sneak peak – will post more next week