My Perfect Timings

To get my metabolism going as soon as I wake up, I like to have a cold glass of water when I get out of bed.

Afterwards I like to do my workout. I prefer to workout in the morning just because it gets it out of the way and leaves me feeling"pumped" if you will for the rest of the day.

As soon as I've finished my workout I like to have my breakfast. Breakfast should be your biggest meal of the day so to counteract the number of calories I intake I eat straight after my workout because I am still burning calories. 

Fact: If you exercise with weights, you burn calories 

for a longer period of time after you stop working!

During and after my workout I tend to drink 1 and a 1/2 glasses of water to keep hydrated.

For breakfast I always have a cup of green tea because it helps to boost your metabolism.

Throughout the day I have around 8-10 glasses of water. I make sure to drink a glass of water before each meal.

At 11:00am I have a piece of fruit to keep my metabolism going.

At 1:00pm I have lunch.

At 4:00pm I have a snack - usually carrot sticks, I love them so much!

6:00pm - dinner 

Interesting Theory: Apparently your dinner should be the size

 of YOUR handful. (for me incredibly small)

Before I go to bed I have a cup of mint (herbal) tea to help cleanse my senses - I get really bunged up and coldy around this time of year.

When I have a day like this I feel energised and rejuvenated but it's hard to get it perfect all the time!

When do you like to do what? 

Should I change up what I'm doing?

A Quick Message

Just a quick message to everyone on the quest for the hot summer body --->

Losing weight and becoming healthy is 80% diet and 20% exercise. If you are looking to be healthy you need both, unfortunately it doesn't make a difference if you are on that treadmill for hours on end; if what your putting in your body is bad, you won't get the results you want.

Eating a balanced diet will help your weight loss, health and skin so why wouldn't you do it? 

I know it's difficult to beat those chocolate craves (you're talking to Mrs. Sweet-Tooth) but that toned and slim physique won't come unless you make the change.

Are you ready to make the change?

How to: Stop Unhealthy Snacking

I am one of those bored bingers, i.e. when I am bored that's when I begin to eat and eat and eat and I don't realise it because I'm focusing on something like the tv.
If you're like me and do this or do it for other reasons (like emotional - I do it too) then my number 1 tip to help you banish this habit is...

Cut and Box

I want you every evening (or every other if you don't get through it all) fruits and vegetables that you can snack on during the day, then put them in boxes and stick 'em in the fridge.

Why?
The reason why I recommend you do this is because when you're hungry/bored/emotional/etc. instead of reaching for that chocolate bar or that bag of crisps you will reach for the cut up fruit or vegetables. Also because it is already cut up and fresh it means no time is wasted cutting and peeling so there is no way you can make any excuses.

I do this and have found I am reaching for carrots and apples more now rather than chocolate and biscuits which is pretty good for the weight loss situation.

So simple? Then why aren't you doing it!!

Stop Counting

I used to be a big fan of apps like My Fitness Pal as you could type in almost anything you've eaten that day and find out exactly how many calories were in it and how good or bad you've been that day. 
But now I realise this is not what is important.
Of course you have to have a reasonable amount of control over the number of calories you intake each day however I now realise that it is the volume of sugar you consume throughout the day that really matters.

Why am I telling you this?

So many of my friends are obsessing over how many calories they eat whereas they should be worrying about all the crap that enters their bodies along with the majority of those calories.

Sugar has been a hot topic recently, people are beginning to realise how dangerous it really is and I couldn't agree more. Sugar is in almost every food you can think of.
Now as I've said before not all sugars are bad but the amount we are consuming nowadays is what is slowly killing us all. 

Unfortunately there is no app that tells you how much sugar is in every item you eat and ingredients on labels can be confusing as there are over 40 different names for sugars.
However you can help your health (and weight loss) if you monitor your sugar intake by eliminating the volume of processed foods you consume.
Sounds dreadful but leaves you feeling so much better and of course your treat day can allow you to have that M&S chicken pie or dairy milk chocolate bar you crave.

What's the point of this post?

All I want is for people to be better educated about their health and how they can improve it. If this means I have to invent an app to do it, so be it (may take 20 years as technology is most definitely not my thing). 

Give it a go, look at your sugar intake rather than calories and see if you notice any results.

10 Tips for a Healthier and Happier you

Follow these tips for a healthier and happier lifestyle:

1. Drink 2 litres of water a day

2. Have a fruit infused drink a day to flush out your toxins (place frozen fruit in water)

3. Get at least 8 hours sleep a night

4. Meditate at least 5 minutes every day for time to think and breathe

5. Eat your 5 a day - try eating fruits earlier in the day and vegetables later in the day

6. Cut the junk - "Your body is a temple"

7. Dress up everyday because when you feel good you look good

8. Drink herbal teas (green tea is particularly good as it also helps to boost your metabolism) to flush out toxins

9. Have at least one makeup free day a week to give your skin a break

10. Exfoliate your face and body twice a week and moisturise everyday for healthy skin

*images from google

Arm Workout

 Some quick and fairly easy arm exercises you can do everyday to get your arms toned.

Do one a day 6 x a week for ripped arms.

*images from twitter

6 Week Detox - Sugar Free

I don't know about you but I have definitely over-indulged this christmas and new year. The best way to cleanse your body is with a healthy detox and this is my fave.

For the next 6 weeks I will be cutting all bad sugars (processed foods and more) from my diet 
- note: not all sugars as cutting food groups out is bad.
This detox is great as it cleanses the body which leaves you feeling clean and healthy and makes you realise that there are other foods that can replace your unhealthy craves.

I love it because it turns into a lifestyle rather than a detox which is perfect if you are on the road to becoming healthy.

The hardest thing about this detox is it's fairly long and there are no cheat days. Now of course you can give yourself a cheat day or do it for a shorter amount of time like a week (trust me you will notice results in just a week) but for the optimum results and to test your will power/dedication 6 weeks is perfect. 

This really helps to loose the belly fat we all hate and find more enjoyment from fruits rather than chocolates. After two weeks on this detox you will understand what I mean just from the sweetness of one grape.

One thing I will mention is during the first two weeks you may feel a little headachy simply because your body is not used to having only good sugars in it but persevere and I promise afterwards you'll feel and look better.

Link to the plan is here.
Link to recipes here.

I really hope you enjoy this detox it's a great start to the year and really does make you feel better.
Let me know in the comments if you'll give it a go and good luck!!

Blogmas Day 17

Christmas Workout!!

Keep slim over the festive season with this all over body workout:

Rules: 50 reps of each exercise, in between each exercise 50 star jumps

Equipment: body bar/mat/5kg/6kg,big ball/step

image from google

C - cross leg press up (normal press up but with one leg resting on the other)

H - hammer curls

R - reverse crunch (legs at 90 degrees then raise bum)

I - inner thigh throw/catch squeeze with ball (place big ball between legs and squeeze legs together then apart)

S - step ups

T - tricep dips

M - med ball twists (or weight)

A - ab cycles

S - squat jumps (or static squat if too hard)


W - weighted side bends

O - overhead ball extension (big ball between legs, lower legs bring then up, grab ball left over head whilst lowering legs then bring everything up and transfer ball back to between legs)

R - rowing with body bar (or weight again, rowing technique rather than twist)

K - knees in and out (sit on floor legs out in front, lift feet off ground and bring knees into the chest then back out)

O - overhead body bar (or two weights) reverse lunge 

U - upright row

T - the plank (50 seconds on side, 50 seconds on front, 50 seconds on other side)

Glutes On Fire

For your glutes to have the ultimate workout keep reading because this post will have your legs and bum burning. 

So as always start off with a dynamic warm up.

1)
Start with 10 squats then 10 squat jumps. Repeat sequence 5 times.

2) 
Next lie down with legs bent and go up onto your shoulders (i.e. in a bridge position) and squeeze your gluteus (i.e. your bum) 100% (as hard as you can) then release slightly and snap back to 100% (pelvic tilts). Do this for 1 minute. 

3)
Then repeat step 2 with one leg straight in the air and with the other foot (which is on the ground) come onto your tippy-toes. Do for one minute then repeat on the other leg.

4) 
Stand up and do 20 one legged squats (leg to the side not in front). 
Then 20 one legged squats and lift the leg during the downward phase of the squat.
Finally do 20 squats and during the downward phase of the squat bring the leg across (in front) then back out. 
Repeat sequence on the other leg.

*Be sure to leave the leg out, don't let it touch the floor (until you switch legs obviously), it makes the workout more intense thus giving you quicker and better results

5)
Finally repeat step 1 but repeat the sequence 10 times instead of 5.

Combine this with other toning exercises, some cardio or just do it by itself.

Finish with a static cool down and rest those legs!! ;)

Hardcore Cardio

Sorry for not posting yesterday, but having my flight delayed by four hours, then having a nine hour flight and then being stuck in four hours of traffic meant I didn't have much time to post so I do apologise.
But without further a due here is yesterday's blog...

If you want a red face and sweaty body keep reading this is one of the hardest workouts yet it's so simple, enjoy!!

First of all start with a quick 5 minute warm up. Something that gets your heart pumping whether it be light cardio - jogging, skipping, or even marching, or dynamic stretches - squats, leg/arm kicks/swings or lunges. Try to avoid static stretches, use them for your cool down. You can take longer if you wish to but it is not essential.

Next set two markers (use cones, shoes, lamp posts - whatever you like) around 10-20 metres apart from one and other, dependent on how fit you are. Name them in your head a and b.

1)
Run from a to b, touch the floor and jump up ONCE, run back to a.
Run from a to b, touch the floor and jump up - repeat TWICE, run back to a.
Repeat this and increase the semi-burpee each time until you reach TEN.

Have ONE-TWO minute break. (Be sure to hydrate in this time, keep moving and steady your breathing)

2)
Run from a to b, do ONE press-up - try and do full press ups as long as you can, even if you're slow you'll benefit in the long run, excuse the pun - stand up and run back to a.
Run from a to b, do TWO press-ups, stand up and run back to a.
Repeat this and increase the press-up number each time until you reach TEN again.

I think we all know what's coming.

3)
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up and run back to a.
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up, repeat ONCE more (total=2) and run back to a.
Repeat this and increase the number of burps each time until you reach TEN.

Take a ONE-TWO minute break.

4)
Sprint from a to b to a, do ONE tri-cep dip (either use a bench/chair or just lift your bum and do it on the floor), also have your legs as straight as possible for optimum workout and stand up.
Sprint from a to b to a, do TWO tri-cep dips and stand up.
Repeat again until you have increased the number of tri-cep dips to TEN.

ONE-TWO minute break.

5)
30 seconds of high knees, ONE minute of football drills (feet hip distance apart with knees bent, alternating lightly tapping the feet to the ground - fast paced, click here if you are unsure of the technique but don't copy her movements, stay on the spot) getting lower every 20 seconds. Repeat FOUR times (this whole section).

6) 30 second sprint at end.

Finally end with a cool down which incorporates deep breathing and static stretching to reduce muscle soreness tomorrow.

Should take around 45 minutes.

We're All Going on a Fitness Holiday

This week my mum (salsa as I call her) and I are staying at 
The Body in St Lucia. My friend came to the resort this summer and I've heard non-stop about how great it was. The food, the activities, the treatments, the fitness, the list goes on.
For Salsa's birthday we decided to come here as a special treat as we are both into our fitness and beauty. I arrived only yesterday and already I am so impressed. The fitness regime looks fantastic, the activities - water sports, hiking, swimming, cycling - look great fun and the food... Let's just say I'm ready for dinner and I haven't even had breakfast :)

Our room is perfect with picturesque views on can only dream of, palm trees, clear blue sea and sky and fit lifeguards strolling around. Sounds weird but even the smell of this place (or perhaps just St. Lucia in general) is insanely good. The staff are all extremely friendly and there are no kids screaming as this time of the year you must be 16 or above - perfect for relaxing.

The other thing I'm really excited about is, it's Octoba Yoga. They have added in extra yoga classes for this month only with guest teachers and different styles which I am really excited to try because I want to start yoga to gain my flexibility back.

Last night we were exhausted after the 9 hour flight and with England being 6 hours ahead of St Lucia, we chilled. Had some afternoon tea, a little look around, watched a beautiful sunset, had some dinner and hit the sack. Waking up at 6:00am here. 

We've got a list of activities we want to do today and we're ready to go!

I've got a feeling this is going to be a good holiday!!

My Views

The bed - extremely important to me... Sounds a bit weird for sleeping

Bit of relaxation

Cute touches

A little taster of what I'll be getting up to 

Very excited about the yoga month

http://www.thebodyholiday.com

Squat Till You Drop

We all want the perfect bum! The best way to get it is to do a multitude of squats. This routine is tough so build it up if you need to. Make it easier by playing some music or watching tv whilst doing it. 
Add weights to increase resistance.

Good Luck Girls!!

*Tip: Legs wide apart to work outside of legs (and bum). Legs hip width apart/feet together to work inside of legs.