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As Featured In:

6 Surprising Health Benefits of Sleep and 6 Ways to Get More of It

Sleep is important. That’s a no-brainer. But why is it so important, and what exactly does it do for our bodies and minds?

Well, this is something that has interested me for most of my life.

Why is it that I get ill as soon as I have a couple of nights of 6 hours sleep? Why am I snappy, bordering on vile, first thing in the morning when I’m still sleepy? Why do I feel horrible all day, lacking in energy and craving sugar when I’m tired?

Does sleep, or a lack of, really cause all these behaviours, and, if so, why?

So this week I wanted to share some of the surprising discoveries I made about sleep, and then give you my top tips to getting more of it.

Let’s get going:

1) Sleep helps to prevent inflammation
I’m sure you’ve heard of inflammation and the detrimental effect it has on the body. Inflammation is linked to a multitude of health problems and diseases including heart disease, stroke, diabetes, arthritis, and premature aging. And recent research shows that people who get 6 or less hours sleep per night have higher levels of inflammatory proteins in their blood than those who manage to sleep more than this.

Click here to keep reading.

no comments // October 16, 2014
7 Foods That Help Prevent Cancer

This week I held a focus group with some friends and my fabulous new mentor.

We brainstormed all things ‘success’ and looked at what health and happiness really mean to women.

Through this fascinating process I learnt a lot. I learnt even more about my friends and what amazing human beings they are, but I also learnt a lot about women, what drives them, what worries them and what they want.

One of the common themes that we discovered in the process was our desire to feel good about ourselves, and what helps us to feel good, in large part, is feeling healthy and eating foods which give us energy, prevent disease, and keep us young, mobile and fit.

And so I decided to dedicate this week’s newsletter to my fabulous friends and write about some of the key foods that we need to be including in our diets, on a regular basis, in order to keep us in optimal health and help us prevent cancer.

Because cancer is everywhere. According to recent research more than 1 in 3 people in the UK will be diagnosed with some kind of cancer in their life times.

And it is estimated that around 4 in 10 cancer cases could be prevented by improved lifestyle factors including improving our diets. With this crucial factor in mind let’s look at what can we eat to fight cancer with our forks.

Here are my 7 top foods:

1) Peanuts and Peanut Butter

Now this one I’m delighted about and exploit fully! Peanuts and peanut butter (salt and sugar free though please) are crammed full of Vitamin E, a vitamin that studies show helps to reduce the risk of colon, liver, lung and stomach cancer. Vitamin E can also be found in almonds and sunflower seeds.

Creamy peanut butter with nuts

2) Tea

Green, black or even white teas all contain ‘catechins’ substances that studies show help both stop the growth of cancer cells but also stop the mutation of cells. Societies where tea is the beverage of choice, like Japan and China have reduced levels of a variety of cancers including cancer of the breast, colon, lungs, ovaries and prostate. There are so many delicious teas out there, give them all a try and find some that you love and be sure to have a cup (or 3) every day.

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no comments // October 16, 2014
Grilled Salmon with Guacamole Salsa

I've just made this healthy fish recipe and it's so delicious I wanted to share it with you immediately!

salmon 1

It took about 15 minutes to make and is crammed full of healthy fats and goodness that there's no excuse not to give it a try.

So, here are the details:

Preparation 10 minutes
Cooking 5 minutes

Makes for 2

salmon 2

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no comments // October 1, 2014
RELATIONSHIPS: HOW TO DEAL WITH A CONTROL FREAK

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Do you know a 'control freak'?

You know, one of those people who have to control, be in charge of, and generally dictate to you and everyone else, about every little thing?

How the dish washer is packed.
Where you go out for dinner.
How the kids wear their hair.
Etc etc

Well, there are lots of them around, and we're not here to judge.

But if you're in a relationship with a controlling partner, it can be really difficult, and can end up making you feel hopeless, helpless, frustrated and depressed.

So, in today's episode I give you some simple and easy tips, to helping you deal effectively with a control freak.

R7 Front

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no comments // October 1, 2014
WORK: HOW TO BE A BETTER BOSS

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Are you a good boss?

Are you a great boss?

Are you one of those bosses of legend? That gets discussed over the water fountain and at regional meetings? A boss that inspires, motivates and leads?

Or are you not too sure, think you're probably ok, or pretty convinced you're not very good at all?

If your answer falls into the latter 3 categories, then today's episode on 'How to be a better boss' is for you.

Today I go through some very simple techniques that you can start using today, to become that boss of legend, that we can all be.

w6 cover shot

CLick here to keep reading and be taken to the episode.

no comments // September 30, 2014
SELF: HOW TO GET MORE MOTIVATED

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Do you find it easy to get motivated?

Do you bounce out of bed in the morning, excited about the day?

Well, if you're like most of us, getting motivated can be quite tough. So, today I'm going to give you 4 simple tips for 'How to get more motivated' so that you can become more excited, more inspired and more motivated about the things you need, and want to do.

Cover Shot

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no comments // September 22, 2014
FITNESS – 4 GREAT BOTTOM EXERCISES YOU CAN DO FROM HOME

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Is your bottom a bit of a problem area? I know I'd exchange mine at the drop of a hat!

Is it not as pert as you'd like it? Does it lack shape? Or is is just a little on the large side?

About 80% of the clients I work with want me to help them tone up their bottoms, so in today's episode of RebeccaFredericsTV I share with you 4 easy bottom exercises that you can do from anywhere. As always, if you want to make them harder add some weights!

f12 cover

Try doing 15 reps of all 4 exercises, without taking a break. Then rest for 3 minutes before performing the set of all 4 exercises 2 more times. Ouch!

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no comments // August 27, 2014
The Interview Series: Clare Nasir – TV Presenter, Producer, Author, Weight Loss Expert and Mother on Life, Love, Happiness and Success

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Have you ever struggled to find what it is that you want to do with your life?

Do you find it tricky making decisions?

Are you searching for happiness but aren't sure which way to turn?

Do you ever wonder about the 'miracle cures' that celebs use to lose weight over night?

Well, in today's episode, I talk to the gorgeous and highly talented Clare Nasir; TV presenter, producer, meteorologist, author, wife and mother, about all this and more.

In this 3rd episode of The Interview Series, Clare shares her experiences, learnings and wisdom with us to help solve some of the big 'life issues' that we all face. We also chat about her journey to success, not sweating the small stuff, taking responsibility, weight loss and so much more!

clare cover

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no comments // August 14, 2014
FITNESS: 3 KILLER TRICEP EXERCISES TO TONE THE ARMS

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Are you happy with your arms?

Do you show them off proudly by wearing strappy tops and dresses in the summer?

One of the most frequent questions I get asked by women is how to tone up their arms.

So, in today's episode of RebeccaFredericksTV I thought we'd do something different and amalgamate 3 of my fitness demo videos together to show you exactly how to perform 3 of the best tricep exercises that you can do, to get beautiful, toned, and strong upper arms that are perfect to show off this summer.

But randomly performing a few exercises won't cut it. As with everything you need to know what your goals are and you need to be consistent. You need to perform a different number of repetitions and have a different rest time between sets, depending upon your goals. If you want toned and lean arms, you're going to have to work to get them.

And I'm here to help!

So, see below for some easy to follow instructions, and my 3 Killer Tricep Exercises video.

F11 cover shot copy

Goal: I want to BUILD MUSCLE

Weight: Heavy enough that you have what's called 'muscle failure' after the 8th rep - this means you can't possibly perform another rep without your hard earned rest period
Sets: 3
Reps: 8
Rest between sets: 2- 3 minutes
Frequency: 2/3 times per week

This means you would do 3 sets of 8 reps (e.g 8 tricep dips performed 3 times in total). After each set of 8 reps you would rest for 2 - 3 minutes.

GOAL: I want to BUILD MUSCULAR ENDURANCE

Weight: Heavy enough that you have what's called 'muscular fatigue' after the 15th rep - this means your muscles are tired after the 15th rep
Sets: 3
Reps: 15
Rest between sets: 30 - 60 seconds
Frequency: 2/3 times per week

This means you would do 3 sets of 15 reps (e.g 15 tricep dips performed 3 times in total). After each set of 15 reps you would rest for 30-60 seconds.

Click here to keep reading and be taken to the episode.

no comments // July 16, 2014
NUTRITION: Delicious Chunky Low Calorie, Healthy Fish Soup

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Today we're in the kitchen with the resident nutritionist at Rebecca Fredericks Fitness (www.rfweightlossbootcamps.co.uk) and she's sharing a delicious, quick, low calorie, healthy fish recipe with us.

This is perfect for a dinner party (I made it for friends on Friday and it went down very well), as well as for a delicious, light supper for two.

And this dish is a great way to get some fennel into your diet, and, if you're anything like me, that can be a bit of a struggle!

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no comments // June 17, 2014

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