Fitness Friday| How to Squat| Get the perfect bum

 

After the many positive responses to this weeks Wednesday’s Watch I thought I would stick with the topic of squats as they are a very loved but hated move. I myself have been working on gaining a perfect bum this week with my first Bootcamp session at Kendal Bootcamp (more on that later) and obviously by partaking in the Ultimate Squat Challenge that I shared with you all. As a result I am currently sitting here writing this with a very sore glutes, but no pain, no gain girls!

I saw the above image showing the muscles that squats use on my Bootcamp Coach’s Facebook page and thought I would share it with you as it really shows you how much of your body a simple squat works! It seems that everyone I know loves squats because they know that they are good for you, but hate them because after doing a few correctly performed deep squats you will start to feel that burn! Squats are actually one of the most effective exercises you can do… they are a big calorie burner! However you have to do them right to get the most out of them and also prevent injury, so here’s some tips for you.

1. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands out to keep your balance.
2. Sit back and down like you’re sitting into an imaginary chair.  Keep your head facing forward and tilt forward from your waist. Keep your back straight and abs tight so you don’t round your back.
3. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
4. Keep your body tight, and push through your heels to bring yourself back to the starting position.

My biggest tip for squats it to try and fit them in throughout your day. They will soon add up and you will notice a difference quickly! I actually do squats while brushing my teeth and when making cups of tea at work (as long as there is no one else in the kitchen! ) I have notice a massive difference in the tone of my bum since I have started doing them daily.

Did you partake in the Ultimate Squat Challenge this week? Do you love or hate squats? Have you got any tips to share with others?

For even more motivational fitness and health pictures check out my Facebook Page and give it a like!

Don’t forget to check out my  advertiser of the week Cantara from Gym Bags and Glad Rags. If you love my Fitness Friday’s you will enjoy her blog. A gorgeous girl who posts beauty, health and fitness.

Fitness Friday| 10 Weeks until June!

 

Wednesday was the first day of spring, although here in England you would think we were still in the depths of winter! Now I’m not one for wishing my life away at all, but I am one for preparing so with spring arriving that only means bikini season is up and coming! In fact June is only 10 weeks away! So if you, like me, are aiming to look fit and toned in your bikini this year then if you haven’t already started your body transformation you had better start now!Because if the above imagery is anything to go by, you are already two weeks behind everyone else being able to notice your body changing!

Thankfully many people have clocked onto the fact that we will be wanting to up our health and fitness efforts in the coming weeks and the Tone It Up girls are no exception. If you have not heard of Tone It Up before, you need to go and visit their site as they are really motivational! They offer workouts, recipes, regular motivating emails and workout schedules… all for free! This year they have partnered with Self Magazine and have started the Drop 10 Challenge. 

For the Self Challenge Drop 10 Challenge all you have to do it sign up and you have access to 10 weeks of fun workouts! So this means you will become bikini ready in 10 weeks thanks to fitness videos, HIIT workouts, exercise schedules, online tools, daily motivation and tips and recipes and menus! Basically everything you could possibly need.

I have signed up for the challenge as I am moving out of home next week so I need to ensure that I keep my diet on track when I’m back picking my own meals and cooking for myself. Plus I really need to increase my toning exercises. I have lost alot of fat thanks to cardio exercise over the past three months, but need to get some definition in on my arms, stomach and bum! So hope by this challenge will help me achieve that.

So far this week I have completed a couple of strength exercises and know I am out of practice! I did the workout below with a medium sized weight which I used to lift with ease, and couldn’t move my arms properly the next day! Its a great short strength workout, that says it works all areas that you need to target, however I felt it most in my arms and bum! Give it a go!

Have you started your fitness and health regime in preparation for your bikini body? If not, are you going to start now? Do you fancy the Drop 10 Challenge, if so let me know!

Fitness Friday| Freeze Your Fat| 15 Minute Isometric Workout

 

I don’t know about you but when I workout I am guilty of hammering the cardio and sometimes forgetting about strength…. which is not good! Strength exercises obviously build up your muscles and it is a fact that the more muscle you have the more fat your body will burn during the day! Now you don’t have to hammer the weights to get your strength workout in, in fact you can stay completely still and still work your body hard.

Above is a range of isometric exercises that slim you down and tone you up without moving a muscle! Isometric exercises require you to remain static and use your body's own resistance and weight to challenge your muscles. So all you have to do is hold each of the positions for 60 seconds, three to four times, will a 30 seconds rest between each.

1- Plank- Lie face down on the floor and prop yourself up on your forearms and toes. Keep your bum down and your body in a straight line. Concentrate on your abs and glutes and squeeze them as tightly as you can and hold still.

2- T-Stabilisation- Firstly get into a push-up position. Next shift your weight onto you left hand and rotate your chest to the right as the raise your right arm towards the ceiling. Keep your feet stacked. Hold for a few seconds, then try it on the other side. That’s one rep!

3- Wall Squat- Stand with your feet should width apart and back against a wall. Lower your body, slowly down the wall, until you knees are at a 90 degree angle. Push into your heels and hold still.

4- Lateral Raise- Start in a standing position with your feet shoulder width apart with your arms at your sides and a 1kg to 2.5kg dumbbell (if you have no dumbbells, use a tin of beans). Slowly raise your arms until they are in line with your shoulders and hold them there!

5- Static Squat- Start in a standing position with your feet shoulder width apart  or slightly wider. Extend your hands out in front of you to keep your balance. Sit back and down like you are sitting on an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so that your form a 90 degree angle with your knees and hips, ensuring that your knees never go over your toes. Press back into your heels and hold still.

Have you tried isometric exercises before? Or do you prefer to use weights? Which one of this moves is your favourite?

Fitness Friday| The benefits of Green Tea

This weeks Fitness Friday is more health related if you hadn’t already guessed. I don’t know about you but I always find that I can easily commit to being fit but struggle to keep my diet healthy all the time. Personally I try to change small things in my diet one at a time so I can make a habit of it. One of these things is drinking green tea! Since I started working in an office my tea consumption has gone through the roof, and although many say tea is a healthy alternative to drinking coffee, it still has plenty of caffeine in it when drank in large quantities!

So as I have started swapping my builders brew for a green tea when I’m in the office I thought I would share the health benefits to drinking green tea, in the hope that some of you may swap one of your usual brews to a green tea!

• Its a healer- Green tea is packed full of goodies and antioxidants that can help fight against certain medical conditions such as;cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular diseases, and infection.
• Smile- Green tea can help prevent tooth decay and bad breath. Its bacteria destroying abilities kills the bacteria that causes dental plaque.
• Weight loss- Green tea aids weight loss… fact! There have been countless studies across the world which have all found that participants who drank green tea lost more weight than those who did not. Green tea boosts that metabolism of yours, meaning you burn the fuel in your body quicker than before.
• Need a boost? Green tea enhances the energy levels in your body! so when you get to that afternoon slump, instead for reaching for a coffee and chocolate bar, try a green tea instead!
• Depression- Scientists have found that there are goodies in green tea that help fight depression. However like with all teas, those who drink it find that it is relaxing and helps fight against episodes of anxiety.
• Hydration! We all know the importance of drinking water, however I know many of you do not like the taste of it. So how about drinking a few cups of green tea? Green tea provides hydration benefit similar to water… plus it has no calories or sugar unlike some flavoured water!
• Fight the Flu!- Green tea’s high levels of antioxidants along with its Vitamin C consent help fight against infections and keeps cold and flu at bay!
• Super Skin!- Fro you beauty blogger green tea is a must! Green tea helps keep your skin clear, youthful and fresh. Many facials and face cream contain green tea extract because of its ability to keep your skin agile and help prevent the aging  process! Great for your skin

Do you drink green tea already? Do you know of any other health benefits to share with everyone? Would you swap your usual brew after reading up on the benefits to green tea?

Fitness Friday| Portion Control

One of the hardest things I have had to learn on my journey to health has been portion control. There is no easy way around making your portions smaller, you just have to train your stomach over time. I remember when I first moved home after university; I felt hungry all the time as my mum was feeding me much smaller portions that what I had been used to. I hate to think about how big of portions I ate while I was at university!

If you are on a health kick and are trying to lose weight you need to keep an eye on your portions, there is no point eating healthy food if you are eating too large of a portion! Portion distortion is very common thanks to the fact that the average portion size has increased by 25-50% over the past 30 years. In fact the average restaurant portion could feed 2 or 3 people sometimes!

To control my portions I follow recipes exactly. I don’t have much flair in the kitchen, so I have to do this anyways, but tools such as the above help measure out the correct quantities of food. Keeping Measuring Cups* and food Weighing Scales* to hand can really help keep your portions in line, so you can imagine how thankful I was to receive these from Confused.com in a Fitness Goody Box they put together for me. However when you don’t have any to hand, you need to learn to eyeball standard portion sizes. A good way to figure out your portion sizes is to compare your food portions to something visual that is easier to remember, you can see examples of this in the table above.

Other than learning about correct portion sizes there are a number of ways to ensure you keep your overall serving sizes in line. Here are a few tips I have learnt and have heard of;

• Eat from a smaller dish- This is scientifically proven to trick yourself into thinking you are eating a larger portion.
• Divide your plate up into half, fill one half with fruit or veg, the other half should have equal portions of protein and starch. This is the ideal balanced meal!
• Serve food according to the portion sizes and don’t go back for seconds unless its more veg!
• Put away leftovers straight away to stop grazing. Try freezing them into single servings so you can use them for dinners at a later date.
• Never eat directly out of a packet or bag… you will ALWAYS over eat by doing this!
• At restaurants ask for a smaller portion, or a half portion, and if you have the courage order a child's meal.
• When at restaurants analyse your dinner and organise your dinner into the ideal portions and serving sizes as shown above and leave the rest on the side. Servings in restaurants can sometime be enough to feed atleast two people!
• If you have  dessert, share it! I know this is tough to hear for people with a sweet tooth like me, but your waistline will thank you! 

Do you eat the correct portions? If so how do you ensure you keep your portions sizes in line? Are there any other more fun visual comparisons that you know?

Fitness Friday| Healthy Living Tag| My Personal Regime

 

So this Fitness Friday is a little different to my other one’s and gives you a little insight into my daily life and routine, and my battle to become a healthier person. I have had quite a few of you ask me over the past few weeks what regime or routine I follow, or how did I lose weight, so this tag is perfect timing really!

I was tagged by the lovely Maya Craig from Super Food Babe, she is an avid Tone It Up girl and a great inspiration.  Her blog is full of healthy recipes and motivating posts, go check her out!

 

 

1. What did you eat for breakfast?

Today I had a banana and cereal bar at my desk. I admit that this is not the best start to the day and I do really need to work on my breakfasts. However I take pride in the fact I actually eat breakfast now, as I never used to and something is better than nothing!

2. How much water do you drink a day?

I drink LOADS of water! I have a glass when I wake up in the morning then go through 2 litres while I am at work, and then have another few glasses in the evening. So I imagine it’s about 3 litres of water. Water and tea are the only things I drink day to day. The easiest thing to do to make sure you drink more water is always have a bottle with you; on your desk, in your bag etc.

3. What is your current favourite workout?

I love my running! I am very happy that I finally do, it took me about 3 months of dragging myself outside and forcing myself to run 3/4 times a week to get to the point when I enjoyed it again. I admit somedays I have to force myself to do it and don’t enjoy it, but I mix it up. Somedays I run on the treadmill, others I go outside. Sometimes I’ll aim for distance, or I’ll do intervals, or hill sprints, or try for my quickest mile… keep it fresh and exciting!

4. How many calories do you eat a day?

I do not have a clue! I don’t calorie count at all. I have an idea of what I should aim for in each meal so if I buy a sandwich at the shop I know which one to buy. If you are calorie counting and trying to lose weight the amount of calories you need to eat vary for everyone, it all depends on your height, age, weight and exercise level, you can used online calculators like this one as a guide.

5. What are your favourite healthy snacks?

I love hummus and veg sticks, nuts, dried fruit, rice crackers etc. I get a lot of great snacks from my Graze box, which helps, especially when I have the nibbles in the office. One of my favourite healthy treats to have is a banana sliced in half and spread with a thin layer of Nutella… chocolaty goodness!

6. What do you usually eat for lunch?

I have soup everyday, either homemade, or a cup-a-soup if I’m unprepared. I have my soup with either some rice cakes, fruit, nuts, or carrot sticks and hummus. I am planning to become more organised and make more salads to take for my lunch, especially when Spring time comes round.

7. What is your favourite body part to strength train?

I’m torn between my arms or my bum. I love to train my arms because there are so many different exercises to do, plus you can see results VERY quickly so it’s very motivating. I also love to train my bum as I love to do squats. They work you hard, burn more calories than other strength moves and give you an amazing bum… what’s not to love!

8. What is your least favourite body part to strength train?

Either my abs or legs as they hinder the next day’s exercise and daily tasks. There have been times when I struggle to walk up or down stairs, or end up in pain whenever I laugh or sneeze. However the pain is always a good pain, as atleast I know I have worked my body hard!

9. What are your “bad” food cravings?

EVERYTHING! I love food, and love unhealthy food. I could not live without chocolate, Dominos Pizzas, or a crunchy fresh white baguette or bun! It is just a matter of learning not to eat unhealthy food everyday. However if I fancy a Dominos Pizza I will have one, I just choose a thin base, low fat cheese and a smaller size than what I used to have.

10. Do you take vitamins or supplements?

I don’t at the moment, but I do sometimes. If I am ill I will pop vitamins C everyday. I do try and take a multi-vitamin if I remember or some calcium supplements as I don’t get enough in my diet as I hate milk.

11. How often do you eat out?

About once a week. My boyfriend and I have a long distance relationship so at the weekend we like to go out for lunch or dinner together as a treat.  Because I know this happens I can compensate for it during the week. I make sure I eat healthy throughout the week as at the weekend I have a treat to look forward to!

12. Do you eat fast food?

Yes! I am human after all! I am trying to become a healthier person, but I don’t see why I can’t have a pizza every once in a while. I used to have a takeaway atleast once a week, however now it is more like once every three weeks/ a month. Being healthy is about moderation, not deprivation!

13. Who is you biggest supporter?

I would like to say myself, as I’m the one who pushes myself out the door into the cold to go for a run when I really don’t want to, however I know I would not be where I am today if it wasn’t for the support from my boyfriend and my family. They are constantly telling me “well done for going for a run” and “look how skinny you’re getting”. Just the other day my boyfriend was telling my that I was disappearing!

14. Do you have a gym membership?

No. I tried the gym and figured out I can do everything I do there at home! It’s a lot cheaper! My mum and I have a lot of equipment between us; treadmill, weights, exercise balls and DVD’s. However you don’t need any equipment to workout! The road is free… get out and run! Use your own body weight for your strength training… squats, lunges, push-ups, the plank are all free to do and super effective!

15. How many hours of sleep do you get a night?

I aim for 7.5 as that’s the optimum, however recently I’ve been a busy bunny, so it’s more like 7 or 6.5 on a bad night!

16. Do you have a “cheat” day?

I don’t have a designated cheat day, but if I fancy a treat I will have one, I just make sure I don't’ have seconds, or have a treat the next day. If I’ve really indulged I’ll add an extra mile to my run, or make sure I workout twice the next day.

17. Do you drink alcohol?

Of course I do… I could not live without my champers! However I drink a hell of a lot less than I used to. I think alot of it comes from not being at university any more. However most of it comes from getting older… I’ve always had bad hangovers, but they are just getting worse, and I hate wasting my days off in a hung-over state.

18. Do you have a workout buddy?

I workout with my mum sometimes (when she isn’t injured, which she has been recently) and I also drag my boyfriend out for runs on Saturday and Sunday mornings. It’s nice to have someone beside you as you can encourage each other.

19. What is the best thing that has changed about your life since committing to a Healthy Lifestyle?

Probably that I love running again. I used to run alot before I went to uni and enjoyed it so much, but when I stopped doing it and then tried back at it, I found it difficult and punishing so I would never continue with it. However after many months of pushing myself I now have a changed state of mind. I now wake up on a Saturday morning and think “oh the weather’s nice, what a great day for a run!” ….  6 months ago you would of had to drag me out of bed on a Saturday morning.

20. What was the last healthy thing you did?

Last night I went out in the sub zero temperatures and pushed my tired legs to run 5k for the second day in a row. I am feeling it today, but I also never felt more proud when I had finished my run!

 

I hope the above answers helped demonstrate how I try to live a healthy life, and perhaps gave you some ideas and tips! Let me know if you are going to do the tag, leave your link below.

I do want you all the comment by answering… What was the last healthy thing you did? Lets share the inspiration and give ourselves a pat on the back by acknowledging our little accomplishments!

Motivation Monday| Work out Smarter Part 1| Interval Training

 

How is everyone's health and fitness resolutions going? Still going to the gym? Still eating healthily? I know I've slipped up a couple of times, but the trick is to not let it get you down! Success comes from getting straight back up when you fall down! Do not let one bad day become a bad week, then that bad week become a month…. get back to it!

From what I have gathered through talking to friends and through you lovely blogging ladies, changing your diet is the easiest task when it comes to changing your attitude to health. I have been in awe of many of your gorgeous healthy dinners on Instagram and Twitter. It seems to be the exercise that people struggle with, and as I personally love to workout I thought I would share some tips with you on how I have found the motivation to go from Couch Potato to Mad Runner!

To be fit, healthy and toned you need to balance a healthy diet with regular exercise. Now for many of you especially my fellow bloggers finding the time to workout if difficult... What with full time jobs, blogs to manage and write, friends and family to see and time to sleep... Where you you squeeze in a workout?

The trick is to workout smartly! You can do a half an hour workout 5 times a week and still see results quickly, you just need to make the most of the little time you have! This is where Interval Training comes in! Yes it is harder than traditional hour long cardio workouts but if you want to spend less time to get the results you need then this may be your answer!

What is Interval Training and How does it work?

Interval Training involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. It burns more calories than traditional cardio exercise because it involves you working to your maximum effort. Overall an Interval Training session consists of a warm up followed by 6 to 10 repetitions if high intensity exercise, separated by medium to low intensity exercise, ending with a cool down and stretching.

The benefits to Interval Training

• It burns more calories, both during and after your workout as it takes your body longer to recover.
• It increases your metabolism so you improve your overall fat-burning potential.
• Improves your overall fitness and athletic capacity and condition
• It works both your anaerobic and aerobic energy systems.
• It limits muscle lost that occurs during weight loss compare to traditional steady-state cardio exercise

The biggest advantage to Interval Training is that you can adapt it to your fitness level! You can alter the number of repetitions you do in a routine, you can change the length of your recovery periods etc. You can also do it in a variety of different ways; running, cycling, rowing or on the cross trainer.

Prior to the last two weeks I had not done much Interval training but since I have been doing it I have noticed a big increase in my fitness levels and running performance. More importantly I have been enjoying my workouts more! I hate the treadmill but as it is dark when I finish work I can’t get out on the fells to run so I don’t have much choice. I used to run at the same pace for about 45 minutes and be bored out of my mind, but since I have started Interval Training the time goes a lot quicker even though I am pushing myself harder than ever before!

I have been using the Tone It Up interval routines this past few weeks, you can see them above. But have also includes some others for you to try.

Have you ever tried Interval Training before? Do you enjoy it, and did you see any results? Let me know if you give this ago!