Yearly Archives: 2013

April 25, 2013

STAND TALL TO IMPROVE YOUR POSTURE.

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Good posture is probably the world’s simplest beauty secret. It makes you instantly look taller and slimmer. Just think of the elegance that ballet dancers embody.

Your movements become easier and more graceful and your clothes hang better. You take in more oxygen, improving your skin and creating a wealth of new energy.

The perfect poise will help you look and feel more alive. Postural alignment is a vital part of any professional exercise programme and is targeted through specific exercises which help strengthen weak muscles and stretch tight areas.

In the short-term, you can make improvements to minor deviations by following these simple steps:

Standing Tall

  • Look in a full-length mirror, from the front and the sides.
  • Firstly, observe and get to know your natural stance. Check if you have slipped into bad habits. Is your pelvis sticking out to far, causing your back to arch? Are you knock-kneed? Is one hip higher than the other? Are your shoulders rounded?
  • Correct any deviations so that when standing correctly your feet should be slightly apart, with toes pointing forward. Imagine pulling your body upwards, starting at your neck and pulling up through your chest to your waist and hips. Feel the gap between your shoulders and ears lengthening, and each vertebra spreading out from its neighbours.
  • Now focus on engaging your abdominal muscles. Pull your navel back towards your spine, whilst continuing to breath normally and tucking your bottom in.
  • Correct your posture every time you think of it. Soon your body will retrain and good posture will become automatic.
April 22, 2013

DO I HEAR THE SOUND OF WEDDING BELLS?

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Are the sound of wedding bells getting ever closer? If so, let me first of all congratulate you and your partner on the start of a wonderful journey together.

If you have just got engaged and you are worried about your current weight or body shape, don’t despair…

It’s never too early (or late) to start getting into shape, so my advice is to target any problem areas straight away. No matter what shape or size we are, there will always be certain parts that we want to tone up, flatten out and pull in!

It’s all too easy to get carried away, but be realistic about your goals. Unless you’re heavily overweight, don’t aim to lose more than two dress sizes. The last thing you want to do is set yourself up to fail and feel bad when you should be celebrating.

Forget crash dieting, as this will leave you weak, stressed-out and irritable. Instead, plan ahead and follow a healthy eating plan. This will help you lose any extra weight, with the bonus of getting better skin, hair and nails.

The best way to get into shape is through fat-burning aerobic exercise. Strengthening your muscles will build shapelier curves and increase your body’s ability to burn fat. This type of exercise, along with a healthy diet will give you great results, ensuring you look your best on your big day.

For information on the Wedding Packages I offer please click here.

Remember it’s your special day and you deserve to look and feel your best.

April 18, 2013

FIZZLE OUT THOSE FIZZY DRINKS – PART 2.

Last month I wrote a blog highlighting the link between fizzy drinks and increased risk of strokes in women.

This month I am the bearer of yet more bad news for these soft drinks. According to new research in America, downing 4 cans of diet fizzy drinks can raise the risk of depression by 30%.

So lighten your mood and find an alternative natural high with a cup of the super-drink that is green tea.

April 15, 2013

GYM MEMBERSHIP V’S PERSONAL TRAINER

The average gym-goer pays a hefty £20-£25 per session due to the infrequent use of their membership!

If you need some motivation to kick-start your exercise regime, I may be just the person you need.

I will help you to focus on realistic and achievable goals, giving you support and advice on the best way to train.

So, rather than wasting money on a gym membership that never sees the light of day, why not invest in a Personal Trainer that will have you seeing phenomenal results.

For more information please don’t hesitate to contact me.

April 12, 2013

Q. WILL CUTTING CARBS HELP ME LOSE WEIGHT?

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A. To begin with, cutting out carbohydrates will help you to shed the pounds, but you’ll be losing water rather than fat and as soon as you start eating carbs again, the weight will pile back on.

Cutting out any food group is never a good idea, so opt for better sources of carbs, such as vegetables, lentils, beans and pulses. They’ll keep you feeling fuller for longer, so you consume fewer calories throughout the day.

April 3, 2013

HOW TO SNEAK IN A WORKOUT.

Do you ever feel like there are simply not enough hours in the day? I’m sure most would agree that it’s a constant struggle trying to split yourself between the daily demands of family, work, friends etc.

So how do you find time for yourself and, more importantly, time to exercise? Well, here’s a few suggestions that may help you:

1. Turn your commute into a workout
Why not try running or cycling to work? Or, if this sounds too hard-core, try getting off the bus or train a few stops earlier, or park the car further away to extend your walking time.

2. Try a lunchtime workout
Make use of your precious 60 minutes by hitting the gym or going for a walk. Not only will it keep your waistline in check, you’re also proven to be more productive during the day by logging off for an hour than you would be by eating lunch at your desk.

3. Involve the kids
Got a young brood? Involve them in your exercise routine by going out for adventurous park trails or playing a team game in the park such as rounders. If the weather doesn’t allow for outdoor activity, why not go swimming? Not only is this great exercise for the whole family, the kids will love splashing around too!

4. No more ‘Couch Potato’
Just because you’re catching up on the soaps doesn’t mean you can’t do some push-ups, crunches, jumping jacks, and squats at the same time. Clear up some space between the sofa and the TV so you can perform the exercises safely, as well as making sure you don’t miss anything while breaking a sweat!

5. Power up your stair climbs
Instead of walking leisurely up a flight of stairs, gradually increase your speed and the number of stairs you take. For instance, take two steps at once – if you’re able to do it safely – and you’ll target your buttocks even more.

March 26, 2013

HOW EGGSTRAORDINARY!

Egg

In the run up to Easter, I thought it would be fitting to share a fact or two on eggs and their nutritional value. So here it is!

Eggs contain more selenium and vitamin D and fewer calories than they did 30 years ago, thanks to better feed for hens.

They’re also a great source of high-quality protein and essential amino acids.

And despite what most dieters think, don’t throw away the yolk ­– it’s where all the nutrients are.

 

March 20, 2013

GO GREEN THIS SPRING.

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Today is officially the start of spring and, after a long and cold winter (which seems stubborn to make its exit), most of us will be in need of a boost to our immune system.

Almost every nutrition plan recommends eating more dark, green leafy veg as it’s jam-packed with a host of vitamins and minerals.

Green veg is a particularly rich source of magnesium, which is important for energy production, regulating sleep and stress-hormone production, and reducing PMS, among other things.

So make sure you top up on your greens by including as many varieties as you can – broccoli, spinach, cabbage, green beans etc – and you will reap the natural benefits of these humble vegetables.

March 13, 2013

WISE UP ON PORTION CONTROL.

Many of us automatically count the calories that we consume in order to help lose weight. However, although calorie intake does of course effect our weight management, along with calorie expenditure (i.e. exercise), it is not the key factor in long-term weight loss.

If your body doesn’t get the building blocks of nutrients it requires for good health, weight loss is more difficult as your body reacts by holding onto what it can get. Also, calories from good fats and protein help to turn off hunger signals to the brain, keeping you fuller for longer.

Many of the people I speak to tell me that they struggle with knowing how much of any food equates to one portion. Being armed with this information can really benefit any weight management programme. As a general rule, carbs should be the size of a fist and protein the size of your palm, while veg should fill the other half of your plate.

For more information on portion sizes and planning meals, check out the Love Food Hate Waste website.