Best Running Music Motivation Mix

I still love this music mix....it gets me in the mood and MOVING every time!  Give it a go this week.

What You Should Know About Running For Weight Loss

Runners may be familiar with the term ‘train gain,’ or weight gain that seems to magically appear even though you are in the midst of training for a race. The good news is, this doesn’t mean you can’t lose weight from running. That statement would be a myth, and the biggest one about running for weight loss that Dr. Jason Karp, PhD, founder of Run-Fit and author of Run Your Fat Off, has heard.

“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”

This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.

Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.

If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.

The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.

“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”

You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.

“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”

Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.

“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”


For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout.  Limited Time Offer. 

Want more healthy insights, recipes, videos or articles like this? Join us to receive 'inspiration in your inbox'- http://tiny.cc/join-me

Article source

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! 

Sign-up HERE to receive regular 'Live Life Well' updates, tips and healthy lifestyle hacks in your inbox?! You'll also receive my free 'healthy living' guides if you sign up today.


Article source

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!



Want more workout videos, healthy recipes and articles like this? Join me to get healthy 'inspiration in your inbox' - http://tiny.cc/join-me

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!! 

Getting Real....."Fitness Is Not a Look" Says California Gym Owner

Forget chiseled six-packs and sculpted shoulders—one gym wants to get real about what working out really looks like.

Sometimes, it seems like every gym ad or workout photo has a woman in her sports bra with a perfectly flat tummy peeking over her short-shorts, showing off her endless legs. And when you're not a fitness model—which hey, most of us aren't—those same advertisements can make you feel way less than when going to the gym. Which is exactly the opposite of how you should feel: The gym is a place of empowerment, where you can spend time on yourself, for yourself, getting healthier and happier with each visit.

Thankfully, Surf City Fit Club in Huntington Beach, California. is fighting back against the slew of six-packs and zero percent body fat in photos by rolling out advertisements featuring photos of their actual members sweating it out at the gym.

Located in Orange County—yes, the Real Housewives' Orange county—where image is of paramount importance (at least according to those women in the show), gym owner Michelle Burmaster was looking to bust wellness world stereotypes with her latest project: the creation of "real" stock photos for fitness trainers, gyms and bloggers to use on their sites, in advertisements, and more. For $45 each, a relative bargain the stock photo world, you can purchase Burmaster's images of various exercisers—herself included—getting sweaty while looking incredibly, well, real. Unsurprisingly, they're sold at realbodyfitnessphotos.com.

"On a lot of levels, fitness is not a look," Burmaster told the Orange County Register. "It is what you can do; it's your health. And when you see a picture of a woman with a six-pack, that six-pack is largely hereditary. It has a lot to do with genetics. It's selling them on something that's not attainable and drives them to unhealthy behaviors."

What's amazing, though, is that the members of Surf City Fit Club haven't shied away from the spotlight; instead, they've embraced it, relishing in the chance to share their photos as a real-talk alternative to the mythical, smiling weight-lifting skinny minnies. They're also cognizant of how far they've all come in their individual fitness journeys, even if they still are nothing like a "traditional fitness model."

Likewise, Burmaster is hoping that her images help inspire more people to go to the gym, in Huntington Beach and across the globe. Her members are also—and hey, we are too.

Article source and image

Best Workout Music Motivation

Here's some weekend music motivation for you.  I love these pre-recorded mixes....hope you do too!

HIIT Home Workout for Beginners | The Body Coach

A great home workout routine from Joe Wicks, The Body Coach.  This will fire you up for the day 👍😅👊

Epic Music Mix/Motivational Speech for Workouts

Whilst searching for something to watch/listen to, whilst doing a home workout recently...I came across this EPIC MIX! 
I hope it gets you as fired up as it got me.  Let me know if you enjoy it and I'll happily find / post more. 
Enjoy x