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Cankles: say goodbye to them!
 

How to get rid of love handles

Say goodbye to stubborn love handles and uncover those abs with these tips...Summer's approaching and it's around this time of year that everyone gets super body conscious. It's okay, you're not alone, love handles and stubborn fat are a problem for practically all of us. So if you want to look and feel great, there's a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you've got (and disguise those love handles) with our top expert tips.Eat up, slim downAlways thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 percent of us don’t have enough roughage in our diets, according to a new study by Warburtons.To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and whole grains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.ADVERTISINGinRead invented by TeadsSleep easy, stay slimThe secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.Beat stress, lose weightBeing dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high-fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practice yoga at least twice a week.Feel confident, look greatYour biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.

Cankles: say goodbye to them!

Cankles: say goodbye to them!

Cankles: say goodbye to them! ArticleMay 11, 2016Keep your legs slim and trim with this exercise targeting wide ankles!Embarrassed by your ankles? With the sunshine on its way you've probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue.  The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There's hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  The one-legged calf raise is an easy toning move that you can do anywhere - all you need is the back of a chair or something hip-height to support yourself. How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won't be beneficial if you're only doing half reps, feel the burn!  Tip! Remember to stretch afterwards. It's super important to stretch after exercising to prevent muscle soreness and improve flexibility!  Cankles can be caused by water retention, too. The easiest way to figure out if you're retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you're holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. If the worst comes to the worst and you've tried all of the above and your cankles STILL wont shift, there's a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. For more diet and fitness tips subscribe to Health & Fitness magazine. We'll give you 3 issues for £1!Read more about:FitnessFitness TipsExercise for Weight Losscanklesfeetwide feetcalf raises

Mindfulness exercises

There are tonnes of ways to get pumped using exercise, a HIIT class with booming music that shakes the floor, sprinting your morning run because your so pumped because your earphones are so loud they're practically bursting your ear drums, or signing up for another spin class knowing full well that the instructor will be screaming at you the whole time. But, it's important to make sure you're getting a healthy balance of exercise and rest or relaxation to achieve good health – that’s why we love methods that combine the two.If you thought 'inner energy' was all about sitting on a yoga mat in the lotus position while chanting ‘om’, then think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life.How does it work?Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible.How to do itThe movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’Want to give qigong a go? Perform each move 8-10 times one after another to create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work.Qigong decodedBeihui: A pressure point at the central part of the top of the headDantian: A pressure point just in front of your tummyLaogong: A pressure point on the centre of the palm of the hdZusanli: A pressure point a few inches below the outside of the kneeTop tips for qigong Listen to your breath Adopt a soft, natural breathing during the movements.Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you.‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.Focus and intent Connect with all the movements you’re making and the directions you’re going.Be natural Think of the movements you see taking place in nature and try to follow suit.

How to get rid of cellulite

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.What is cellulite?Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don't know exactly what causes it, it's believed to be related to the body's inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?Roll with itTry moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.Eat and drink away celluliteEating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won't completely solve cellulite, it's been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don't enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)Increase your heart rateOne of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.Fight it with fatLastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat - a special kind of fatty acid known as CLA (conjugated linoleic acid) that's found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and 'in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.' For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)For more information from sports scientist Ross Edgley visit www.rossedgley.comWant to read more about getting rid of cellulite and burning fat? Subscribe to Women's Fitness. We'll give you 3 issues for £1.

Leg raises

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn't require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you've perfected your form.Try out these different variations of leg raises to challenge yourself, make sure you're also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!Lying down leg raises:-Lie on your back with your hands on the floor or under your bottom.-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.Hot tip: if these aren't challenging enough for you, why not add some ankle weights?Leg raises with a ball Add a bit of weight to make your leg raises more challenging-Start similar to the lying down leg raises -With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly -Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control -The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.Hanging leg raises You can perform this exercise at the gym, in the park or at home if you have a door pull up bar-Hanging from a bar with your arms- grip firmly wide or medium -Begin to raise your knees/legs so that your body makes a 90 degrees angle - Lower your legs down and repeat the exerciseThis exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.Side leg raises This exercise can be performed lying or standingFor standing- Standing on one leg, raise the opposite leg to the side as far as you can- Bring it back to the standing position and repeat this exercise for both legs For lying -Lie down on one side- with legs extended and stacked on top of one another-Raise the top leg up as high as you can, lowering it back down to the first poistion. -Repeat  

Half marathon training

You’re feeling fit, strong and healthy. So what now? If you’ve started coasting from one session to the next now that you’ve made all that initial progress, it’s time to take your workout to the next level.Not only does your body need a routine shake-up once it’s adapted to exercise, your motivation needs a boost, too. There’s always room to improve, whether you’re a runner, a weights girl or just looking to lose a few pounds – you just need to know how. Try training for a half marathon to break through your barriers and take your results higher.Become a film starOK, it might feel strange to watch a video of yourself working out, but it’s a great way to check your running technique. Sometimes a movement might feel right when it’s not quite perfect, which means that you’ve made a habit of performing it incorrectly. So, video footage allows you to see if you need to be more upright when running or need to work on your gait.Eat for exerciseKeeping your weight in check is simple: avoid refined and processed foods, sugars and trans fats and fill up on vegetables, good fats and protein. But if you hone in on your healthy eating just a little more, you could see a huge pay-off when training for a half marathon. What you eat and when you eat it can have a dramatic effect on your results. Take carbs, for example – most people think they’re best consumed before exercise to act as a fuel, but they’re actually most useful after a tough session when the glycogen stores in your muscles are depleted and in need of replenishment. Plus, we’re more sensitive to insulin after exercise, so the effect carbs usually have on blood sugar will be less significant and less likely to be stored as fat. Win-win!Know thyselfGet familiar with your genetic body type for a tailor-made workout. Are you a mesomorph (naturally low body fat and able to gain lean muscle mass easily); an ectomorph (naturally long, lean and slender and struggle to gain fat or muscle mass); or an endomorph (able to gain both fat and muscle mass easily)? Knowing yourself will help decipher the best way to eat and exercise for the results you want when you’re training for a half marathon.Train to competeWhat drives elite athletes to get up at the crack of dawn to begin a long day of training? You can bet it’s their gold-medal goal. Luckily, you don’t have to be a professional to have a competition goal – sign up for a half marathon to ramp your motivation up a gear.Alter your aimsStruggling to blast the last five pounds through running? Want to shave seconds off your PB? Whatever goal you’ve been working on for last six weeks, change it up if your results are slowing. Focusing on something fresh, like a half marathon, can subconsciously change your approach to training, which might be enough of a tweak to get the effects you’re after.Keep a diaryStudies have shown that keeping a food diary is crucial for successful weight loss. It encourages mindful eating, progress tracking and ensures you can’t get away with lying to yourself about your eating habits. Well, the same goes for exercise. No more skipping sessions, lacklustre efforts in the gym or excuses for giving your workout a miss. Jot down what you did and when, as well as how you felt before and after the sessions to discover what works best for you.

CrossFit games

The Cross Fit games is all about the fittest and strongest and we are serious fans! Since its Stateside start-up in 2000, functional fitness programme CrossFit has amassed an international following that has seen the world’s fittest compete in the toughest of exercises at the annual Games. With the 2016 games coming this summer (July 19- 24th) we are seriously inspired by the female athletes competing, showing just how strong, fit and driven they are. We spoke to Katrin Davidsdottir, 2015’s title-holder, to find out what it takes to be a champion. Have you always been into functional fitness?I did gymnastics from the age of six up until I was 16 and then had enough of it. I wanted to try something new, so I did track and field. I loved intense training and the build-up season, but still never found anything specific that I wanted to compete in. Until you came across CrossFit?Yeah, I kept trying to find something and that was the same year that Annie [Thorisdottir] won the CrossFit Games. It was all over the media, and I remember my mum saying ‘Katrin, that’s something that you could be good at’. When I started CrossFit, I loved it instantly and being good at it pushed me to go further. That was September 2011 and I was three or four months in when I set my goal to make the Games. It’s a sport where you have room for improvement in every aspect. You can go from lifting to workouts, to skill work, to running, to swimming, so you’re having to build strength in every area. And I never get bored because I’m constantly trying to better myself.One of the unique things about the CrossFit Games is that you don’t know what the workout is until hours before the competition commences. How do you train for something like that?You’re constantly working out what it is that you’re hoping won’t show up or might catch you off guard so that you can train in those areas. If I’m nervous about something, I make sure I’m working on it. My coach Ben Bergeron takes care that I’m doing everything – long workouts, short workouts, running, rowing - everything that I might be bad at, I’m working hard on. As 2015’s female world champion, do you go into a competition feeling fearless?No, not at all. Not fearless. I think you need to be confident in your abilities. Everyone is different and everyone has holes. The world’s fittest, we have holes – it’s how you deal with them that matters. You have to be confident in yourself and know that your full effort is full of victory. I go on the field and I never leave anything. I don’t care what other people are doing – the only thing I care about is that I give 110 per cent effort and I’m happy. You can strive to be better every day and you probably will be, but there will still always be something you can improve on - that’s our sport. But being happy about your full effort – that will get you your own gold. CrossFit has garnered a huge amount of interest in a short space of time. What is it like to be part of a sport that is continually developing?It’s amazing to be a part of its growth and see myself improve every year with it. It’s very rewarding and the people who help you through the process become your family, and that means the world to me.It’s one of the few fitness areas where men and women are covered equally. How does it feel to be a woman and be part of that?That’s something that I’m very proud of – to be a part of a sport that has gender equality. I feel that I’m on the same plane as men. There is nothing that is different. I’m not treated any differently. We get the same workouts, the same prizes, the same opportunities. Iceland is also one of the most gender-equal countries in the world and it just makes me very proud. It’s something that’s incredibly important to me. Check out Katrin Davidsdottir on Twitter at @katrintanja and for more information on the CrossFit games, events and training go to www.crossfit.com

Yoga poses

While yoga is undoubtedly known as the go-to for limbering up, de-stressing and boosting flexibility, it’s less known for its contribution to cardio fitness. Wild, a new class from Fierce Grace (fiercegrace.com), is looking to change that, though. Taking inspiration from martial arts, ballet, qigong, physiotherapy, resistance exercises and, of course, traditional yoga, Wild is a functional-based workout designed for anyone and everyone. Try this workout for a taster of what this innovative class offers. Ready?Ragdoll jumpsTechnique-With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.Straddle reach-throughTechnique-Stand with feet wider than hips. Bend your knees if you need to.Hinge at the hips, reaching your arms out. Graze the floor with your hands as you go, exhaling all the way to reach your arms through your legs. Inhale to bounce back, then reach through again, taking a second to complete each reach-through. Do 15 reps in total.Straddle push-upTechnique-Standing up straight with your feet wide, reach down to the floor by your toes.Walk forward with your  hands until your body is in a straight line.Bend your arms to lower your chest, then push back up.Walk your hands back to the start.Repeat for 10 reps.Spine flexTechnique-Sit cross-legged on the floor with your hands on your ankles.Exhale, round your spine and relax it, look down and feel the stretch in your upper back.Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.Repeat, performing one rep per second for one minute.Corkscrew twists Technique- Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.Inhale to twist left, then exhale right.Pull your belly in and lift your chest.Repeat once per second.Fire plankTechnique-Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale). Hold for 45 secs.Now, without losing form, lift your left leg and right arm.Bring them back to the plank then do the same with the opposite limbs.Do this twice more on each side.Fast scissorsTechnique-Lie on your back with your palms under your hips for support and legs off the ground.Scissor your legs up and down, performing fire breath through your nose once each rep.Go for one minute.Bum lift Technique-Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.Bend your knees to take your feet off the floor, keeping them together.Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.Do 30 reps.Check out www.fiercegrace.com for more information on yoga, classes and training

Romanian deadlift

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.While your glutes and hamstrings are engaged- You'll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). TechniqueHold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs). Place your feet approximately hip-width apart, with knees soft and your feet straight ahead. Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor. Reverse the position, extend your hips and return to the start position.  Perform 8-10 reps (3-4 sets)  Safety tip: keep your shoulder blades engaged as you lower. For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

Get £10 OFF our Bikini Body Plan!

The 12-week Body Plan will have you feeling and looking amazing this Summer. And for a limited time (pay day weekend, whooop!) we're giving you an awesome £10 off, which makes it only £14.99! Use MAYPAYDAY at checkout - you're welcome!So, what are you waiting for? Read on to find out more about our plan and buy yours now.PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!So, if you want to feel amazing buy the plan now it's a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes!Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for - get your summer body started now and buy the plan here.I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!10/10 GeorginaSuper easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!9/10 SaffronI found it EASIER TO STICK TO THAN OTHER PROGRAMS
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How to get rid of love handles

28 May 2016

Say goodbye to stubborn love handles and uncover those abs with these tips...Summer's approaching and it's around this time of year that everyone gets super body conscious. It's okay, you're not alone, love handles and stubborn fat are a problem for practically all of us. So if you want to look and feel great, there's a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you've got (and disguise those love handles) with our top expert tips.Eat up, slim downAlways thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 percent of us don’t have enough roughage in our diets, according to a new study by Warburtons.To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and whole grains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.ADVERTISINGinRead invented by TeadsSleep easy, stay slimThe secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.Beat stress, lose weightBeing dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high-fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practice yoga at least twice a week.Feel confident, look greatYour biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.

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Cankles: say goodbye to them!

Cankles: say goodbye to them!

28 May 2016

Cankles: say goodbye to them! ArticleMay 11, 2016Keep your legs slim and trim with this exercise targeting wide ankles!Embarrassed by your ankles? With the sunshine on its way you've probably turned your thoughts to wearing summer sandals and shorts and exposing your lower legs and for many people having wide ankles is a big issue.  The fat stored between your calves and ankles is often referred to as cankles and they can make people really insecure. There's hope, though! The best way to blast away those cankles is by losing weight throughout your whole body and eventually the layer of fat will begin to disappear. As well as watching what you eat, you can do this exercise that targets your lower legs to promote weight loss. Calf raises will help slim them down and get you feeling super confident again.  The one-legged calf raise is an easy toning move that you can do anywhere - all you need is the back of a chair or something hip-height to support yourself. How Stand on your right foot, holding on to the back of a chair for balance. Raise your left leg bent behind you. Contract your calf muscles and raise your right heel off the floor to balance on tip toes (A). Hold for two seconds, then lower your heels back down to the floor (B). Do two sets of 12-15 reps on both sides. Focus on rising up as high as possible onto your toes. The larger the range of motion during each rep, the harder your muscles are having to work. It won't be beneficial if you're only doing half reps, feel the burn!  Tip! Remember to stretch afterwards. It's super important to stretch after exercising to prevent muscle soreness and improve flexibility!  Cankles can be caused by water retention, too. The easiest way to figure out if you're retaining water  is to press down on your ankles with your finger, if it leaves a temporary dent in your skin it most likely means you're holding water. If this is the case, try to lower your salt levels, cut out alcohol and drink plenty of water. If the worst comes to the worst and you've tried all of the above and your cankles STILL wont shift, there's a high chance that it might run in the family. Speak to parents and grandparents and there might be a possibility that your genetics are to blame. For more diet and fitness tips subscribe to Health & Fitness magazine. We'll give you 3 issues for £1!Read more about:FitnessFitness TipsExercise for Weight Losscanklesfeetwide feetcalf raises

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Mindfulness exercises

28 May 2016

There are tonnes of ways to get pumped using exercise, a HIIT class with booming music that shakes the floor, sprinting your morning run because your so pumped because your earphones are so loud they're practically bursting your ear drums, or signing up for another spin class knowing full well that the instructor will be screaming at you the whole time. But, it's important to make sure you're getting a healthy balance of exercise and rest or relaxation to achieve good health – that’s why we love methods that combine the two.If you thought 'inner energy' was all about sitting on a yoga mat in the lotus position while chanting ‘om’, then think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life.How does it work?Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible.How to do itThe movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’Want to give qigong a go? Perform each move 8-10 times one after another to create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work.Qigong decodedBeihui: A pressure point at the central part of the top of the headDantian: A pressure point just in front of your tummyLaogong: A pressure point on the centre of the palm of the hdZusanli: A pressure point a few inches below the outside of the kneeTop tips for qigong Listen to your breath Adopt a soft, natural breathing during the movements.Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you.‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.Focus and intent Connect with all the movements you’re making and the directions you’re going.Be natural Think of the movements you see taking place in nature and try to follow suit.

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How to get rid of cellulite

28 May 2016

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.What is cellulite?Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don't know exactly what causes it, it's believed to be related to the body's inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?Roll with itTry moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.Eat and drink away celluliteEating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won't completely solve cellulite, it's been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don't enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)Increase your heart rateOne of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.Fight it with fatLastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat - a special kind of fatty acid known as CLA (conjugated linoleic acid) that's found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and 'in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.' For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)For more information from sports scientist Ross Edgley visit www.rossedgley.comWant to read more about getting rid of cellulite and burning fat? Subscribe to Women's Fitness. We'll give you 3 issues for £1.

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Leg raises

28 May 2016

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn't require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you've perfected your form.Try out these different variations of leg raises to challenge yourself, make sure you're also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!Lying down leg raises:-Lie on your back with your hands on the floor or under your bottom.-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.Hot tip: if these aren't challenging enough for you, why not add some ankle weights?Leg raises with a ball Add a bit of weight to make your leg raises more challenging-Start similar to the lying down leg raises -With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly -Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control -The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.Hanging leg raises You can perform this exercise at the gym, in the park or at home if you have a door pull up bar-Hanging from a bar with your arms- grip firmly wide or medium -Begin to raise your knees/legs so that your body makes a 90 degrees angle - Lower your legs down and repeat the exerciseThis exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.Side leg raises This exercise can be performed lying or standingFor standing- Standing on one leg, raise the opposite leg to the side as far as you can- Bring it back to the standing position and repeat this exercise for both legs For lying -Lie down on one side- with legs extended and stacked on top of one another-Raise the top leg up as high as you can, lowering it back down to the first poistion. -Repeat  

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Half marathon training

28 May 2016

You’re feeling fit, strong and healthy. So what now? If you’ve started coasting from one session to the next now that you’ve made all that initial progress, it’s time to take your workout to the next level.Not only does your body need a routine shake-up once it’s adapted to exercise, your motivation needs a boost, too. There’s always room to improve, whether you’re a runner, a weights girl or just looking to lose a few pounds – you just need to know how. Try training for a half marathon to break through your barriers and take your results higher.Become a film starOK, it might feel strange to watch a video of yourself working out, but it’s a great way to check your running technique. Sometimes a movement might feel right when it’s not quite perfect, which means that you’ve made a habit of performing it incorrectly. So, video footage allows you to see if you need to be more upright when running or need to work on your gait.Eat for exerciseKeeping your weight in check is simple: avoid refined and processed foods, sugars and trans fats and fill up on vegetables, good fats and protein. But if you hone in on your healthy eating just a little more, you could see a huge pay-off when training for a half marathon. What you eat and when you eat it can have a dramatic effect on your results. Take carbs, for example – most people think they’re best consumed before exercise to act as a fuel, but they’re actually most useful after a tough session when the glycogen stores in your muscles are depleted and in need of replenishment. Plus, we’re more sensitive to insulin after exercise, so the effect carbs usually have on blood sugar will be less significant and less likely to be stored as fat. Win-win!Know thyselfGet familiar with your genetic body type for a tailor-made workout. Are you a mesomorph (naturally low body fat and able to gain lean muscle mass easily); an ectomorph (naturally long, lean and slender and struggle to gain fat or muscle mass); or an endomorph (able to gain both fat and muscle mass easily)? Knowing yourself will help decipher the best way to eat and exercise for the results you want when you’re training for a half marathon.Train to competeWhat drives elite athletes to get up at the crack of dawn to begin a long day of training? You can bet it’s their gold-medal goal. Luckily, you don’t have to be a professional to have a competition goal – sign up for a half marathon to ramp your motivation up a gear.Alter your aimsStruggling to blast the last five pounds through running? Want to shave seconds off your PB? Whatever goal you’ve been working on for last six weeks, change it up if your results are slowing. Focusing on something fresh, like a half marathon, can subconsciously change your approach to training, which might be enough of a tweak to get the effects you’re after.Keep a diaryStudies have shown that keeping a food diary is crucial for successful weight loss. It encourages mindful eating, progress tracking and ensures you can’t get away with lying to yourself about your eating habits. Well, the same goes for exercise. No more skipping sessions, lacklustre efforts in the gym or excuses for giving your workout a miss. Jot down what you did and when, as well as how you felt before and after the sessions to discover what works best for you.

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CrossFit games

28 May 2016

The Cross Fit games is all about the fittest and strongest and we are serious fans! Since its Stateside start-up in 2000, functional fitness programme CrossFit has amassed an international following that has seen the world’s fittest compete in the toughest of exercises at the annual Games. With the 2016 games coming this summer (July 19- 24th) we are seriously inspired by the female athletes competing, showing just how strong, fit and driven they are. We spoke to Katrin Davidsdottir, 2015’s title-holder, to find out what it takes to be a champion. Have you always been into functional fitness?I did gymnastics from the age of six up until I was 16 and then had enough of it. I wanted to try something new, so I did track and field. I loved intense training and the build-up season, but still never found anything specific that I wanted to compete in. Until you came across CrossFit?Yeah, I kept trying to find something and that was the same year that Annie [Thorisdottir] won the CrossFit Games. It was all over the media, and I remember my mum saying ‘Katrin, that’s something that you could be good at’. When I started CrossFit, I loved it instantly and being good at it pushed me to go further. That was September 2011 and I was three or four months in when I set my goal to make the Games. It’s a sport where you have room for improvement in every aspect. You can go from lifting to workouts, to skill work, to running, to swimming, so you’re having to build strength in every area. And I never get bored because I’m constantly trying to better myself.One of the unique things about the CrossFit Games is that you don’t know what the workout is until hours before the competition commences. How do you train for something like that?You’re constantly working out what it is that you’re hoping won’t show up or might catch you off guard so that you can train in those areas. If I’m nervous about something, I make sure I’m working on it. My coach Ben Bergeron takes care that I’m doing everything – long workouts, short workouts, running, rowing - everything that I might be bad at, I’m working hard on. As 2015’s female world champion, do you go into a competition feeling fearless?No, not at all. Not fearless. I think you need to be confident in your abilities. Everyone is different and everyone has holes. The world’s fittest, we have holes – it’s how you deal with them that matters. You have to be confident in yourself and know that your full effort is full of victory. I go on the field and I never leave anything. I don’t care what other people are doing – the only thing I care about is that I give 110 per cent effort and I’m happy. You can strive to be better every day and you probably will be, but there will still always be something you can improve on - that’s our sport. But being happy about your full effort – that will get you your own gold. CrossFit has garnered a huge amount of interest in a short space of time. What is it like to be part of a sport that is continually developing?It’s amazing to be a part of its growth and see myself improve every year with it. It’s very rewarding and the people who help you through the process become your family, and that means the world to me.It’s one of the few fitness areas where men and women are covered equally. How does it feel to be a woman and be part of that?That’s something that I’m very proud of – to be a part of a sport that has gender equality. I feel that I’m on the same plane as men. There is nothing that is different. I’m not treated any differently. We get the same workouts, the same prizes, the same opportunities. Iceland is also one of the most gender-equal countries in the world and it just makes me very proud. It’s something that’s incredibly important to me. Check out Katrin Davidsdottir on Twitter at @katrintanja and for more information on the CrossFit games, events and training go to www.crossfit.com

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Yoga poses

28 May 2016

While yoga is undoubtedly known as the go-to for limbering up, de-stressing and boosting flexibility, it’s less known for its contribution to cardio fitness. Wild, a new class from Fierce Grace (fiercegrace.com), is looking to change that, though. Taking inspiration from martial arts, ballet, qigong, physiotherapy, resistance exercises and, of course, traditional yoga, Wild is a functional-based workout designed for anyone and everyone. Try this workout for a taster of what this innovative class offers. Ready?Ragdoll jumpsTechnique-With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.Straddle reach-throughTechnique-Stand with feet wider than hips. Bend your knees if you need to.Hinge at the hips, reaching your arms out. Graze the floor with your hands as you go, exhaling all the way to reach your arms through your legs. Inhale to bounce back, then reach through again, taking a second to complete each reach-through. Do 15 reps in total.Straddle push-upTechnique-Standing up straight with your feet wide, reach down to the floor by your toes.Walk forward with your  hands until your body is in a straight line.Bend your arms to lower your chest, then push back up.Walk your hands back to the start.Repeat for 10 reps.Spine flexTechnique-Sit cross-legged on the floor with your hands on your ankles.Exhale, round your spine and relax it, look down and feel the stretch in your upper back.Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.Repeat, performing one rep per second for one minute.Corkscrew twists Technique- Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.Inhale to twist left, then exhale right.Pull your belly in and lift your chest.Repeat once per second.Fire plankTechnique-Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale). Hold for 45 secs.Now, without losing form, lift your left leg and right arm.Bring them back to the plank then do the same with the opposite limbs.Do this twice more on each side.Fast scissorsTechnique-Lie on your back with your palms under your hips for support and legs off the ground.Scissor your legs up and down, performing fire breath through your nose once each rep.Go for one minute.Bum lift Technique-Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.Bend your knees to take your feet off the floor, keeping them together.Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.Do 30 reps.Check out www.fiercegrace.com for more information on yoga, classes and training

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Romanian deadlift

28 May 2016

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.While your glutes and hamstrings are engaged- You'll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). TechniqueHold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs). Place your feet approximately hip-width apart, with knees soft and your feet straight ahead. Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor. Reverse the position, extend your hips and return to the start position.  Perform 8-10 reps (3-4 sets)  Safety tip: keep your shoulder blades engaged as you lower. For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

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Get £10 OFF our Bikini Body Plan!

28 May 2016

The 12-week Body Plan will have you feeling and looking amazing this Summer. And for a limited time (pay day weekend, whooop!) we're giving you an awesome £10 off, which makes it only £14.99! Use MAYPAYDAY at checkout - you're welcome!So, what are you waiting for? Read on to find out more about our plan and buy yours now.PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!So, if you want to feel amazing buy the plan now it's a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes!Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for - get your summer body started now and buy the plan here.I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!10/10 GeorginaSuper easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!9/10 SaffronI found it EASIER TO STICK TO THAN OTHER PROGRAMS
 BUT STILL TOUGH! It’s easy to t into your schedule and builds up strength progressively.10/10 Sandrine

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