Just Do It! Five Tips to Kickstart a Fitness Routine

We all have things we want to do – goals that we have set for ourselves to reach. As a fitness trainer, one of the biggest issues I've seen people come across is the divide between wanting and doing; meaning, they know they want to be healthier and workout more, but they don't know where to begin.

With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:


1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.

Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.

2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.

3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.

Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.

4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.

With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually  analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.

That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.

5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.

No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.

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Home Workout: Abs Exercises to Lose Belly Fat

Try these simple standing abs exercises at home.  What's a quick 10-minute workout to lose belly fat and tone up?

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10 Unbelievable Weight-Loss Stories of 2016 That Inspired Us to Be Fit

These before and after pictures are nothing like you've ever seen before.

 Justine McCabe

Just as this young mom was starting to cope with the loss of her mother, her husband passed away as well.  Understandably, she turned to food to cope with the pain causing her weight to skyrocket.  After counseling, McCabe rebounded with a 124-pound weight loss that has inspired thousands of people around the country.  She helped stay on track by snapping a selfie every day. 

 Rachel Graham

Earlier this year, this mom-of-two made headlines for showing the world what it's really like to lose 90 pounds.  She showed off her excess skin and told her fans that she appreciated it because it showed how far she'd come. And she really has.  In 2008, Graham struggled with an eating disorder, ultimately hovering around 113 pounds.  By 2015 she had recovered, but her weight skyrocketed to 235.8 pounds.  Now, after a lot of hard work, she say she weighs a healthy 145 pounds and is happier than she's ever been.  

  Rebecca Grafton

Grafton struggled with her weight her whole life, but when the scale tipped 246 pounds in 2014, she knew something had to change.  The 25-year old decided to book a trip to Jamaica, hoping it would motivate her to get back into shape - and it did.  This year, Rebecca hit her goal of losing 100 pounds, proving that you can do anything if you just put your mind to it.

See the rest of these inspiring stories and pics by clicking here

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Home Workout: Full Body Fat Burning HIIT Workout | The Body Coach

Recently voted No.5 in Forbes Magazine's 'world's top social media influencers' in the fitness category, Joe Wicks, aka. The Body Coach, is in the big leagues now.  Here's a quick home-workout that you should be able to squeeze into your daily schedule - it's under 20 mins - so no excuses!!  Enjoy.

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Ladies, Get Fit And Strong For The Menopause

Should women get in training for menopause? Yes – and the sooner the better.

Although menopause – the time when periods sign off for good – kicks in at around 50, symptoms like hot flushes, fractured sleep and a spreading waistline can start in the 40s. It's called the perimenopause:  the years when ovaries start winding down, creating hormonal changes that can influence bone health, heart health – and where you stack on weight.

But an exercise habit can do a lot to help, says Professor Lily Stojanovska, a researcher in women's health at Victoria University's College of Health and BioMedicine (in Australia).

"There's good evidence that exercise improves sleep and mood, and leads to better blood glucose control, as well as healthier blood fats and blood pressure. Exercise also improves the immune system and with that comes better health," she says.

Where women store weight can shift in midlife. Although women tend to store any extra fat around the hips and thighs during their reproductive years, come menopause any surplus fat tends to gather around the middle instead. That's more than a cosmetic issue – too much abdominal fat ups the risk of type 2 diabetes and heart disease.

That's why it makes sense to get an exercise habit that includes strength training before you reach 40 if you can, Stojanovska points out.

"The more strength training we do, the stronger bones become, the more muscle we build and the less fat we accumulate," she says. "Muscle burns more kilojoules than fat even when we're resting, and the more muscle we build, the easier it is to keep surplus fat at bay."

Can exercise also cool hot flushes?   The evidence is mixed – some studies find it helps, but others have found no effect. However some research, including a 2008 Australian study by Professor Wendy Brown of the University of Queensland's school of human movement and nutrition science has linked weight loss to fewer hot flushes – and weight gain to more hot flushes.

The message that regular physical activity and sticking to a healthy weight helps prime women for a leaner, healthier menopause needs to be much louder.  Figures from a 20-year study by Women's Health Australia show that women born between 1973 and 1978 who are approaching perimenopause are likely to be eight kilograms heavier at age 47 than women born between 1946 and 1951 were at the same age.

But if you've already reached perimenopause without an exercise habit, now's the time to start.

"You're around half way through your lifespan and at a point where you can influence your health in the second half of your life," says Jennie Burrell, a UK- based fitness trainer who's developed a 30-minute program for women at menopause that's a modified version of CrossFit, mixing cardio with strength training.

"Everyone has to age but you have some choice over whether you'll age with or without preventable health problems like metabolic syndrome, heart disease or diabetes. If we take action, we can probably end up healthier at 60 than we were at 30. Many women at midlife are now caring for elderly parents and often witnessing how the choices their parents made in their mid-lives are contributing to ill health and lack of independence in later life."

Yet the fitness industry doesn't always cater well for women who want to get serious about exercise in mid-life, says Burrell, who's speaking about fitness for women at midlife at the fitness industry conference, FILEX, in Sydney this coming weekend.

"This area of fitness is wildly under-served. In general, the fitness industry goes from full-on, high-impact programs to gentle exercise and aqua-aerobics and often bypasses mid-lifers who are active and strong.

"If a 55-year-old woman is climbing stairs and getting around then she's not ready for the 'soft shoe shuffling' movement regimes often offered to the over 50s. She's probably going to live to at least 85 so for me it's about keeping her strong, active and independent for the next 30 years – not pressing the 'power-down button'."

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Monday Motivation - Willpower

Sure, crossing the finish line is great, but having the willpower to start is just as important.

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The Health Benefits of Bananas

I LOVE BANANAS! Particularly in the morning.....they are my go-to energy source to eat before an early morning run, they add sweetness and texture to porridge and you can still use the overripe ones to make the best banana loaf, which toasted in the mornings is delicious.  So....this weekend...

All hail the humble banana!

You can eat it raw or mixed in your favorite smoothie. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffins. The possibilities are plentiful.



Plus, bananas:

• Can be found at your grocery store all year long
• Are easily stored
• Come in their own yellow carrying case when you’re on the go
• All that -- and they’re really good for you.

What a Banana Gives You

The right amount of carbs: Like all fruits, bananas have carbs. But not so many that folks with diabetes can’t enjoy them. If you have diabetes, you can enjoy half a banana when you need a snack.

They also won’t blow up a low-carb diet. A medium one gives you about 27 grams.

A Feast of Fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size banana gives you 3 grams of it. That’s about 10% of what you need each day. That boost can help keep your bowels working at their best. It can also help keep your cholesterol and blood pressure in check, and help ease inflammation.

In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.

Powerful Potassium: This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
What’s more, potassium:

- May lower your risk of stroke
- Can help keep your bones healthy as you age
- Helps your muscles work better

But if you have kidney problems, too much potassium isn’t good for you. Check with your doctor to see how much you should have.

A Happier Belly: It seems bananas are good for your tummy, too.

The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.

There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.

They can also help:

Improve yeast and urinary tract infections
Treat some gastrointestinal infections
Ease irritable bowel syndrome
Lessen lactose intolerance
Work on some allergy symptoms
Probiotics may even help make colds and the flu less severe.

More Reasons to Go Bananas

Bananas contain several other vitamins.

A medium one will give you a good chunk of the vitamin B6 you should get each day. It also helps with metabolism. And it plays an important role in brain development during pregnancy and infancy, as well as immune system health.

While citrus fruits like oranges are vitamin C giants, bananas also have it. One gives you about 10 milligrams. You should shoot for between 75 to 90 milligrams per day. So your morning banana can get you well on your way.

Vitamin C helps protect us from the damage caused by something called free radicals. Those are reactions in our body to the food we eat, cigarette smoke, pesticides, and other potentially harmful things.

Vitamin C also helps our immune system work better and can help you heal better.

Research suggest that bananas can also help you recover from strenuous workouts. One study says male cyclists who had a banana before pedaling went quicker and had a faster recovery than those who just drank water.

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The Benefits of Almond Milk

Switching from cow's milk has become a bit of trend over the last few years.  I made the switch to almond milk having heard of it's benefits a year or so ago and really do love it!  I've seen improvements with my skin (texture and brightness) and also a reduction in bloating. I tend to buy  it in the supermarket but know it's easy to make your own too.  Below are more of its benefits and reasons to consider making the switch.

You can make almond milk by blending almonds with water and then removing the solids from the mixture. You can also make it by adding water to almond butter. Almond milk has a nutty yet pleasant flavor with texture quite similar to regular milk. One of many benefits of almond milk is that it is suitable for vegans.

Benefits of Almond Milk

You can include almond milk in your diet to enjoy many interesting benefits. It is quite safe for people who are intolerant to dairy. Here are some other reasons to include almond milk in your diet.

It Regulates Blood Pressure

By including almond milk in your diet, you will be able to regular your blood pressure in a much better way. You can drink it even when you are intolerant to dairy products. Vitamin D, phosphorus, and other minerals help your veins contract and expand freely to ensure proper blood circulation. You may develop hypertension if something causes blockage within the veins, and regular intake of almond milk will prevent it.

It Strengthens Muscles

One of many benefits of almond milk is that it helps build muscles. You need to eat a balanced diet with foods that contain more of essential vitamins and minerals. You can riboflavin from almond milk, which I actually a form of vitamin B. It works with iron in the body to promote muscle strength and growth. Moreover, you also get a good amount of protein from almond milk, which is essential for muscle building. It is equally beneficial for your skin and other organs in the body.

It Improves Kidney Health

You may develop kidney problems when you have too much of certain minerals such as potassium and calcium in the body. You do not have to worry about it when drinking almond milk because it contains a limited amount of potassium and phosphorous. If you already have kidney problems, you may already be avoiding food rich in potassium and phosphorus. Both soy products and dairy products are packed with these minerals, which is why you can always replace those products with almond milk. It provides you with important nutrients found in milk without making your kidney problems worse. You can also consume almond milk when you are allergic to soy or dairy products.

It Improves Vision

Vitamin A is essential for healthy eyes and almond milk provides you with enough of this vitamin along with many others. With an increase in the usage of smartphones, computers, and tablets in homes and offices, more and more people are now suffering from vision problems. One simple solution is to include almond milk in your diet and provide your body with Vitamin A to keep your eyes healthy.

It Strengthens Bones

The presence of calcium is the reason why almond milk is good for your bones. Your body needs calcium for various functions, and not just for keeping your teeth and bones healthy. It is equally important for nerve function, blood clotting, and a normal heartbeat. You can provide your body with calcium simply by including almond milk in your diet. It will strengthen your bones and lower your risk of osteoporosis. A single serving of almond milk provides you with 30% of your recommended daily intake of calcium, and when you consume it with other foods that also contain vitamin D, it becomes easier for your body to absorb more calcium.

It Keeps Your Skin Healthy

One of many benefits of almond milk is that it helps keep your skin healthy. Vitamin E is essential for healthy skin and you get a good amount of this vitamin from almond milk. Almond milk is a good choice also because it contains antioxidants that eliminate free radicals from your body and help repair damaged skin. The good thing is that you can get a good dose of these vitamins whether you opt for the almond milk processed at home or processed commercially. It is also possible to use almond milk as a powerful skin cleansing lotion.

It Improves Cardiovascular Health

When you opt for dairy products or dairy milk, you will be getting several vitamins and minerals but you will also be getting loads of saturated fat and cholesterol. Excessive intake of saturated fat can increase your risk of cardiovascular disease. Almond milk is a better choice because it does not contain any cholesterol or saturated fat. It provides you with omega3 fatty acids, which are actually good for your heart and prevent hypertension. You can certainly opt for skim milk, but almond milk will still be a better option.

It Boosts Your Immune System

Usually fortified with vitamins E, D, and A, regular intake of almond milk can actually help improve your immunity. You do not get vitamin D from cow's milk, and there may not be enough of other vitamins either. Therefore, almond milk is a superior choice when your goal is to boost your immune system.

It Helps Manage Weight

If you drink a cup of whole milk, you will be consuming 146 calories. You will still get 122 calories if you opt for 2% milk. You get only 60 calories when you opt for the same serving of almond milk. Interestingly, it is even better than skim milk because the same serving contains 86 calories. By replacing whole milk with almond milk, you will certainly be able to cut calories without having to sacrifice the amount of vitamins and minerals. If you continue to slash calories, you will be able to lose weight more effectively.


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How to Lose Belly Fat in 1 Week

Too much over indulgence over the Easter Weekend? 

It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again.  I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there?  I'm going to see if this really works.  If anyone who sees this cares to comment,  I'd love to hear from you. 

Scientific Weight Loss Tips

Want to learn the real science behind losing weight? Watch these amazing scientific weight-loss tips....you won't be disappointed....and it will ensure you get back on track after some (possible) over indulgence this weekend!

Why You Should Eat That Easter Chocolate

There are certain times of year when we can cut ourselves a bit of slack for a little over indulgence. I believe Easter to be one of them.  Dark chocolate is my absolute favourite type so I was pleased to come across this article outlining its benefits.  Read on....and then go ahead, enjoy your Easter egg! 

 

Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits..

1. It’s loaded with antioxidants

Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.

2. It helps you through PMS

“There’s a reason we crave certain foods, such as chocolate, at that time of the month,” says Toronto-based raw foods coach Nathalie Lussier. “Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium,” which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).

3. It may lower cholesterol

A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.

While the research was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.

4. It may prevent pregnancy complications

A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.

Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.

Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.

5. It helps prevent heart disease

A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.

However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.

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Is Your Metabolism Keeping You From Losing Weight?

Secrets of Metabolism

If you’re trying to manage your weight, you’ll need to mind your metabolism.

Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.

Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.

Metabolism Myths

Will eating more frequently boost your metabolism? An expert takes on three common beliefs.

People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.

Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.

Sleep

Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.

It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.

Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.

Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.

It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.

Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.


Protein

Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.

“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.

The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.

“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.

Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.

In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.

The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.

Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.

Weight Loss

When we lose weight, our bodies fight hard to regain it.

Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.

“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says.   One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow.  A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.

Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.

At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight.  The trouble is that their metabolisms slowed even as the pounds flew off.

By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.

Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.

Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.

“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.

Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.

In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.

Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.

Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of

Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.

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By Brenda Goodman, MA

How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

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Home Workout: 20 Minute Fat Burning HIIT & Abs Workout | The Body Coach

Here's a quick favourite home workout routine to keep you on track with your fitness goals over Easter Weekend.  Put aside 20-minutes to start each day with this little routine and you'll kickstart your heartbeat and metabolism  into gear. (Then a little bit of indulgence won't make you feel quite so guilty).  Enjoy!



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Monday Motivation - Determined

A good mantra to start the week....

Source:  Fitness Magazine

Running Facts - Funny, Interesting and Weird!

This is a light-hearted post for all those runners out there - particularly the more hardy ones in training for forthcoming marathons.  It won't give you tips on how to set a personal best, but it will arm you with facts and useful (?) info whilst you're chatting to your fellow-runners, waiting for your race to get started! 

Below are 13 funny, weird and interesting facts about running.  (Who's guilty of No.8?!) 👉😊👈

1. According to a study by the University of Arkansas with 408 participants, running makes you more desirable. 80% of men and 60% of women actually felt more attractive due to regular running.

2. The oldest marathon finisher comes from India and his name is Fauja Singh. At the Toronto Waterfront Marathon in Canada, the 100-year-old finished the race in a time of 8 hours, 25 minutes and 16 seconds.

3. The youngest marathon runner in the world is Budhia Singh. He has already finished 48 marathons before his fifth birthday.

4. Breast milk can taste sour after intense running training. The lactic acid produced during strenuous exercise is absorbed into the milk and can change its taste.

5. Runners who average more than 80 km (50 miles) per week are twice as likely to suffer from respiratory illnesses. Those who run 20-30 km (12.4-18.6 miles) a week have a stronger immune system and are less prone to colds.

6. Regular running training is good for improving the long-term stability of bones. Researchers at the University of Michigan came to the conclusion that 12-20 minutes of running three times a week can increase bone mineral density.

7. The French ultramarathon runner Serge Girard holds the world record for the longest distance run in 365 days. He ran every day for a year, crossed a total of 25 countries and covered a total distance of 27,011 kilometers (16,783 miles).

8. Researchers have found that the majority of runners will straighten up when an attractive runner of the opposite sex is coming towards them.

9. The German Achim Aretz holds the marathon world record in backward running. At the 2010 Frankfurt Marathon, he crossed the finish line in a time of 3 hours, 42 minutes and 41 seconds.

10. In contrast to men, women usually run the second half of a marathon faster than the first. They tend to hang back more than men at the start, but continue to increase speed and finish strong in the second half of the race. This is what Professor Eric Allen and Patricia Dechow found when they analyzed 300,000 results from the Chicago Marathon.

11. One study looked at the impact of running on sex and orgasms. 78 runners began running four times a week. After nine months, they reported they were having 30% more sex. Plus, the number of orgasms they achieved increased by 26%.

12. The Kenyan Dennis Kimetto is the fastest marathon runner in the world. He set the world record of 2 hours, 2 minutes and 57 seconds at the 2014 Berlin Marathon.

13. The fastest runner in the world is the Jamaican sprinter Usain Bolt. He holds the world record in the 100-meter dash (9.58 seconds) and the 200-meter dash (19.19 seconds). His maximum recorded speed is 44.72 km/h (27.8 mph).



https://www.runtastic.com/blog/en/sports-fitness/13-funny-interesting-and-weird-facts-about-running/

Best Epic Workout Music 2017 Mix

Another mix of 'weekend music motivation' for you.  These mixes are just the thing to get me moving....hope you enjoy it too and feel the benefits of your workout.  Or just enjoy playing it whilst dancing around your kitchen!! 

Superfoods: All-Time Favourite Turmeric Recipes

Turmeric is a vibrant yellowish-orange root that is a natural wonder. Used in Asia for thousands of years as a dye and for medicinal purposes, turmeric is also a cooking staple (its vibrant hue makes curry and mustard dishes yellow). Originating from the same family as ginger, the most active element in turmeric is curcumin, and is where most of this golden spice gets its long list of healing properties. The superfood – or superspice, rather – may help with diabetes, heart health, eczema and psoriasis, pain relief and so much more.

Here are 12 healthy and delicious turmeric recipes that you’ll want to make right away.

Butter Chicken
This popular Indian-restaurant favourite is a crowd-pleaser. We love the turmeric flavouring that mixes well in the dish. But don’t be put off by the number of ingredients in this recipe. It is really simple to make. Most of it can also be prepared in advance for a quick and easy weeknight dinner.
Get the turmeric recipe here.

Vegetable and Pork Curry

The beauty of this turmeric curry dish is that it’s versatile and will work with just about any meat or vegetables you have on hand.

Get the turmeric recipe here.

Shrimp and Feta Couscous
Few things go together as well as turmeric shrimp and couscous.  Get the turmeric recipe here.

Moroccan Apricot Olive Chicken

This quick turmeric chicken dish is lightly spiced and served atop couscous.

Get the turmeric recipe here.   

Vegan Mac and “Cheese”

This soy-free, dairy-free macaroni recipe is not only easy to make, but will appeal to limited and unlimited palates and appetites alike. The bright, cheesey colour comes from the turmeric.

Get the turmeric recipe here.

Tropical Strawberry and Pineapple Smoothie
Sipping on this healthy strawberry and turmeric smoothie will help you feel like you’re on a beach getaway.  Get the turmeric recipe here.

Vegetarian Quinoa-Stuffed Bell Peppers 
This turmeric stuffed-pepper recipe is packed with iron.
Get the turmeric recipe here.

Immune Power Broth

Boost your health with this easy-to-make turmeric bone broth recipe. Make a big batch and store it in the fridge in portable, single-serve containers.   Get the turmeric recipe here.

Roast Turkey and Lemon Couscous

A small whole turkey is amazingly economical. It will give enough meat for at least eight portions, or you can serve four people and have plenty of leftovers for sandwiches, salads and other dishes and make stock with the carcass. This turmeric roast turkey with lemon couscous is a wonderful pairing.
Get the turmeric recipe here.

Moroccan Carrot & Lentil Soup

This turmeric vegetarian soup packs plenty of protein. Have it on the dinner table in less than 30 minutes.
Get the turmeric recipe here.

Spicy Chicken Soup
Elevate your go-to chicken soup recipe with your favourite warming Indian spices, like turmeric. Serve with whole wheat chapattis or naan bread.
Get the turmeric recipe here.

Article source and images

Home Workout: Pilates Perfect Arms

Another quick home workout to improve tone and strength in arms.  I find it easier to squeeze these short routines into a busy schedule and this is a good routine to get on with now the weather is starting to warm up and sleeves are getting shorter!  Yay!  Enjoy...

Discover The Health Benefits of Peppermint

Peppermint is not only for freshening breath and flavouring candy; it also has health benefits that are good for your stomach, chest and head.

Discover The Many Health Benefits Of Peppermint

A highly versatile herb long used to flavour sweets, toothpaste and mouthwashes among other things’peppermint is also used as a treatment for indigestion, irritable bowel syndrome, coughs and headaches.

Mint may someday offer even more health benefits: botanical-medicine experts say that in test tubes peppermint tea has demonstrated antibacterial and antiviral activities, too.

Like other mints, peppermint has elongated leaves with serrated edges. A cluster of purple flowers crowns the stem in summer. The species we know as peppermint is a natural cross between watermint and spearmint.

Peppermint has been used for its health benefits for many years; traditionally it was a treatment for digestive problems, nausea, cholera, colds, cramps and bloating. It was also used as a chest rub in the nineteenth century to ease whooping cough.

How To Take Peppermint As A Health Remedy

As a digestive aid: enjoy mint in cooking or as a tea. (To make peppermint tea: steep dried peppermint in boiling water for 10 minutes, strain and sip.)

For irritable bowel syndrome: take 1 or 2 peppermint oil capsules 2 to 3 times a day; enteric-coated capsules are recommended because they pass through the stomach without being digested, so that the oil reaches the intestines.

For a tension headache: rub a few drops of peppermint oil tincture’10 percent oil, 90 percent alcohol’on your forehead. A 1996 study by researchers from Christian-Albrechts University in Kiel, Germany, even proved that peppermint can ease tension headaches in just 15 minutes and keep pain at bay for up to an hour.

For cough and cold: look for menthol or mint in cough and cold remedies, or in teas. While it doesn’t really break up nasal congestion, it does stimulate sensory receptors in the nose that detect cold temperatures’so you at least feel as if you’re breathing more freely.

For mild wheezing and coughing: try a minty chest rub.

Don’t give peppermint to babies or toddlers or use oil on their faces, as it can disrupt breathing.


Peppermint To Ease Tummy Trouble
The essential oils in peppermint, especially menthol and menthone, are stomach-friendly. They were shown in laboratory studies conducted by pharmaceutical company SmithKline Beecham in 1983 and 1991 to relax the smooth muscle that lines your intestinal tract, which in turn eases cramping, and they stimulate the flow of bile, a digestive juice that breaks down fats. In addition, they relax the ring of muscle at the top of your stomach, which can make burping easier’but could also boost odds for heartburn if you lie down soon after a large meal that includes mint.


Peppermint For Irritable Bowel Syndrome
Peppermint can help ease the pain of irritable bowel syndrome (IBS). When Turkish researchers gave 90 people with IBS a peppermint oil capsule or placebo 3 times a day for 8 weeks, the mint group found surprising relief’1 in 3 felt a significant reduction in abdominal pain.


In a 2007 study at the University of Chieti and Pescara, Italy, 57 people with IBS took 2 peppermint oil capsules twice a day for 4 weeks and experienced an average of 50 percent reduction in discomfort. In 2011, Australian scientists discovered that, as well as easing cramping in the intestinal tract, peppermint acts through a pain-sensing channel called TRPM8, reducing signals in nerve pain-sensing fibres in the intestinal walls. These fibres often go on high alert after a bout of stomach flu, which can lead to IBS, the researchers said.

Article: source and image

Monday Motivation - Be Fearless

"Be Fearless"

It may seem scary, but you'll be amazed at what you can accomplish when you venture outside of your comfort zone!

Source:  Fitness Magazine

Put Some Positivity Into Your Life

"Winter Is Coming", the famous and very quoted Game Of Thrones phrase is slightly redundant at this time of year in the UK, hurrah!  We are almost through the worst of it now and those long-dark winter months are (almost) finally over and the phrase can now be replaced with "Summer Is Coming" .  Now, I can't quite imagine this becoming the new 'phrase-of-choice' but it certainly makes me a happy gal!  So with Easter only a couple of weeks away, the temperatures becoming moderately warmer, and the days getting considerably longer...let's shake off any negative mindset and remind ourselves of the importance of positivity to change one's day, week, month and year.  Here's a look at five everyday places to add some positivity into your life.

Mobile Phone

I think we all love a bit of social media and know firsthand that our mobile phones are a blessing and a curse. While it may provide us with endless hours of entertainment, it can  also be a source of negativity. More specifically, it is easy to compare oneself or one's life to others when scrolling through social media feeds. Remind yourself that you should never compare yourself to another person and that in many cases, happiness (and reality) is usually very different than the screen suggests.

Eating Zone

Whether this is your desk, a table at the best place in town, or a quiet spot in your garden... remember to have a positive mindset when it comes to food. As always, it is important to eat healthy, but don’t think of eating healthy food as a challenge, rather a way to promote positivity in your life. If you eat clean / well, you feel clean / well – it is as simple as that. Incorporating healthy foods into your diet will promote a positive mindset and fuel your body with the nutrients it needs to keep your energy and spirits up.


The Looking Glass

As cliche as it may sound, placing sticky notes around your mirror with some words of inspiration will actually make a difference. You don’t have to put a cheesy phrase on the note to promote positivity, but do pick an aspect of your life that you want to improve – from posting about having a positive body image to recalling a source of motivation to keep up your efforts.

The Gym

If you have been reading my blog, you'll know I am a huge advocate for keeping fit.  However, it is not always easy to motivate yourself to find the time to squeeze it into a busy schedule. Nevertheless, it is critical for your emotional wellbeing to get some exercise, whether it is going for a walk/jog around a local park, or doing a workout class with a friend. Use exercise as an excuse to take some time-out for yourself each day and don’t view it just as a way to lose weight, but rather as a way to get in a positive state of mind for leading a healthy lifestyle.


Your Home

Whether you are living with your family, friends or flatmates, spread some positivity to those around you by encouraging positive behaviour. The above steps will help your personal well-being when it comes to promoting positivity....and now it is time for you to teach these tools to others.  Spread the positive vibe and reap the benefits.

Are These Vitamins and Minerals Missing From Your Diet?

Busy schedules, travel, and impromptu happy hours make it difficult to eat healthy 24/7. Find out how to keep up with these commonly missed nutrients.

Vitamin D

Vitamin D is essential for building strong bones, preventing osteoporosis, promoting heart health, and regulating blood pressure. The sun is the best and easiest way to get your vitamin D. Anywhere from 6 to 15 minutes of sun at a time (without sunscreen, but no more than 15 minutes) will provide enough to last the week (it's fat soluble, meaning it's stored in our fat cells for a longer period). If you're missing out on the sun (aka it's winter), the best food source of vitamin D is dairy—three servings will give you your entire day's worth. If dairy doesn't sit well with you, vitamin D3 supplements can offer the same benefits.


Calcium

According to the 2015–2020 Dietary Guidelines for Americans, calcium is a major nutrient many people lack. It helps develop strong bones and regulate the circulatory and nervous system. Dairy products, fortified juices, and some plant foods (such as soybeans, bok choy, broccoli, and kale) contain calcium. Calcium supplements are also available. Take note: Plant sources of calcium are not as easy for the body to use, meaning you'd need to consume far more calcium via bok choy to get the same health benefits as a glass of milk.


Potassium

Potassium is critical to muscle function, heart function, and blood pressure. Without proper potassium levels, it's difficult to finish a workout due to changes in blood pressure. And your gains will be threatened, as potassium is linked to muscle growth and the breakdown of carbohydrates for energy. Fortunately, this nutrient is readily available from bananas, potatoes, citrus, dairy products, lean protein, soy products, tomatoes, and squash.


Magnesium

Magnesium is a mineral that regulates many biological processes in our body including protein synthesis, muscle and nerve function, blood glucose control, and energy production. If you're lacking, you might be irritable, have irregular heartbeats, or experience muscle weakness. Magnesium is stored in bones and soft tissues, but a diet high in fat can decrease our body's magnesium absorption. Skip the double cheeseburger and fries and try consuming green leafy vegetables, nuts, beans, and cereals to maximize the benefits that magnesium provides.


Iron

Iron deficiency, or anemia, makes our bodies struggle to carry oxygen through the body via red blood cells. Anemia can cause fatigue, weakness, and an overall decrease in physical performance. Often, menstruation can be a culprit in women. So to keep up your iron levels at that time of the month, or anytime, the most digestible form of iron ("heme iron") is found in red meat. If you're vegetarian, you can obtain iron from foods like cereal, beans, and some vegetables. An iron supplement can help as well, since vegetable forms of iron are harder to digest.


Zinc

For proper growth, muscle repair, immune function, and energy production, zinc is your go-to mineral. Key foods to eat include peanuts, legumes, beef, pork, and shellfish. A lack of zinc can affect your metabolic rate (important for burning calories) and protein use. Be careful not to go overboard: Too much zinc can decrease the absorption of other vitamins and minerals while decreasing the amount of good cholesterol, HDL, in your body.

Folic Acid

B vitamins are important for energy. Folic acid, also known as B9, is no exception. The need for folic acid increases from prolonged diarrhea, fever, stress, alcoholism, or pregnancy—a deficit can lead to birth defects or anemia. For optimal levels, consume meats, green leafy vegetables, potatoes, cereals, and fruit.


Vitamin A

Vitamin A, as we know, is a key nutrient for vision. It comes in two forms: retinoids (found in animal products such as eggs, kidney, and liver) and carotenoids (found in yellow/orange fruits and vegetables like carrots and squash). Even though vitamin A is a fat-soluble vitamin and tends to stay in your body for longer, not getting enough can cause dry eyes, dry skin, or even night blindness.

Article source and images

Recipe Alert: A Day Of Superfood Recipes

We all know that there are certain foods (called 'superfoods') that are exceptional in their own way! They are nutritionally dense foods that offer us tremendous dietary and healing potential. Superfoods are often incredible sources of protein, vitamins, enzymes, minerals, antioxidants, essential fatty acids and amino acids.  Each superfood has unique nutritional qualities offering us a powerful way to improve our diet, optimising our health and vitality.  I have a series of blog posts entitled 'A-Z of Superfoods' - so please see further information there but today's post provides a whole day of simple superfood recipes.  Easy to prepare and delicious to eat!  Enjoy....


SuperFood Smoothie 
6oz Coconut Milk (or Amasai)
1 cup Blueberries or Raspberries
1 cup Kale or Spinach
2 tsp Flax or Chia seeds
Half tsp Cinnamon
Optional:  Stevia to taste

Superfood Salad 
1 cup Spinach
½ cup blueberries and strawberries
4 oz Salmon or Chicken
¼ sliced cucumber
 ¼ cup sliced almonds
¼ cup sliced orange/yellow/red peppers

Lemon Tahini Dressing
½ cup lemon juice
1/3 cup extra-virgin olive oil
1/3 cup tahini
2 tbsp honey
2 cloves minced garlic
1 tsp sea salt
1 tsp black pepper


Green-Fed Stir-Fry
5 Tbsp coconut Vinegar
1 Tbsp honey
1 Tbsp coconut oil
1 Tbsp minced fresh ginger root
1 Tbsp minced garlic
1 lb. grass-fed beef round steak (cut into thin strips) or Salmon steak if preferred
8 oz. chopped broccoli
1 red bell pepper, sliced
4 oz. mushrooms

First add coconut oil to pan, let heat for 1 minute
Then add in all ingredients
Heat for 8-10 minutes
Serve over brown rice


Chocolate Avocado Mousse
1/2 cup medjool dates, (soak in cold water, 2-3 hours)
1/2 cup maple syrup
1 tsp. vanilla extract
2 cups mashed avocado (about 3 avocados)
3/4 cup organic cocoa or carob powder
1/2 cup water

Recipe Source -  Dr. Josh Axe