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The fit lifestyle with Cassey Ho

Tired of starting a diet every summer of every other Monday? We chat to blogger Cassey Ho about how she stays fit and healthy all year round. Take note.

Aim for balance with food: I allow myself a YOLO (you only live once) meal once or twice a week. But the rest of the time I eat clean, enjoying lots of plant foods, fresh produce, grass-fed meats, wholegrains and unsweetened beverages. I try to eat carbs, protein and healthy fats at every meal to keep me full and energised. The one thing I minimise is dairy – it makes my skin break out. I also avoid foods high in sodium, saturated or unhealthy fats, chemicals and preservatives, additives and colours.

Lose the rules: Going on diets or strict meal plans just doesn’t work for me. I always crave the foods I’m missing out on, and once that ‘diet’ is over, I want to binge on the foods I was restricting. Over time, I’ve learned to eat in a balanced way – that way I no longer have crazy cravings for junk food that cause me to binge and feel guilty.

Avoid extremes: When I was prepping for my bikini competition several years ago, I was put on this crazy diet of only eating about 1000-to-1200 calories (around 4, 200kJ) a day while I was working out for four hours a day! As a result I felt tired, irritable, angry and frustrated. My mind was foggy and I couldn’t concentrate. I was labelling food as ‘good’ and ‘bad’ and felt like I was trapped in food jail. For eight to 10 weeks I endured this crazy plan. I did the bikini competition with my new, lean body, and then I decided to go back to ‘normal-healthy’. But when I tried to introduce a variety of foods back into my diet, like brown rice, quinoa and different types of protein, my body did not like that at all. It acted like a sponge, soaking everything up. 

For the next three years, I gradually gained weight. And there was nothing I could do to stop it. During this time, I was still working out really hard for about one hour a day, but my body just didn’t respond. It rebelled. It was seriously frustrating because in my mind, I was doing everything right. Diet and exercise should equal weight loss or at least weight maintenance. But because of the damage and stress that I put my body under during that bikini prep, my hormones became unbalanced and I am still getting back to normal.

Aim for more sleep and less stress: I learned a lot from my bikini comp experience. Cortisol, the stress hormone, increases when you significantly lower your kilojoules, over-exercise and/or don’t have enough sleep. And cortisol plays a role in increasing abdominal fat, more specifically, lower-belly fat. This stress also decreases leptin, the hormone that controls your appetite. So you feel extra hungry all the time and it’s likely that you may crave those carbs and high-fat foods. That’s exactly what happened to me. Getting enough sleep, eating sufficient kilojoules and taking time to de-stress and relax are really important for your waistline and wellbeing.

Treat yourself: When you deprive yourself of cake or ice-cream, you start to think about them all the time and that leads to bingeing. Instead, I allow myself treats – in moderation. And because I know I can have them from time to time, I don’t crave them or eat more of them than I should.

Focus on health, not weight: I rarely step on the scales anymore because I know that my weight does not tell me how strong or fast I am. When I’m at my healthiest, I can tell by how I feel. When I am consistent with my diet and workouts, I am happy, motivated and energised. When I start to feel sluggish and drained, I know that my eating habits may be off and my workouts aren’t as routine – so I address that.

Use the seasons: What I love about the changing seasons is that they allow me to prepare myself for fresh beginnings four times a year. So with each season I see a chance to refocus and find a new rhythm and routine to optimise my health goals. I also try to rediscover delicious seasonal flavours to keep my clean-eating habits on track.

See the original article here –

The fit lifestyle with Cassey Ho

Posted in Bodybuilding, Diets, Fitness Models, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments (0)

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Train like a dancer with Danielle Peazer

Want gorgeous tone and unbeatable fitness levels? Try this

Looking for something new this year? It’s time to train like a dancer with pro dancer Danielle Peazer’s brand new downloadable 12-Week Body Plan. Not only has Danielle graced the stage dancing with icons like Kylie, she’s also a global Reebok ambassador, Instagram star and now Women’s Fitness cover star, too!

Dancers are renowned (and envied!) for their incredibly toned figures, but it’s not all just dancing – they train hard in the gym, too. Danielle’s Body Plan combines ballet-inspired moves with hard-hitting cardio and strength moves to bring you closer to your goals, and you’ll never get bored of the combos. You don’t have to be a dancer, or know any more about dancing than throwing shapes at the weekend, but we promise you, training like a dancer really will boost your fitness and your body.

Not only is every week on her Plan different, making sure you’re constantly challenged; there’s also exclusive weekly motivational videos from Danielle to keep you on track. And if that wasn’t enough, you’ll join thousands of others all over the world who will be tracking their progress with you with weekly medals and badges to post to Instagram. #trainlikeadancer is going to be huge in 2017.

If you need healthy-eating inspo too, look no further. The 12-Week Plan is bursting with delicious recipes for you to get your teeth into – from virtuous (and DELICIOUS) brownies, to healthy mac ‘n’ cheese – your dancer’s body will be fuelled and replenished in the tastiest way possible!

Get £10 off Danielle’s Plan In this month’s issue (March 2017) there’s an exclusive workout based on her 12-Week Plan, so be sure to get your hands on a copy.

If you want the full 12-Week Body Plan, WF readers recieve £10 off! Just use the code ‘WFXDP’ at checkout. Check out more about her Plan and get your free 7-Day Starter Pack here.

See more here –

Train like a dancer with Danielle Peazer

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Personal Fitness Training, Sports nutrition, Training Methods, Weight lossComments Off on Train like a dancer with Danielle Peazer

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7 of the best fitness social media accounts to follow now

There’s no denying our Instagram feeds are a prime source of motivation. So we’ve sourced seven of the best social media accounts to help you stay motivated and inspired, grouped by your goals.For fat-loss fortitudeA Google search of ‘fat loss’ will see enough returns to bring on a migraine.

We’ve sorted the sensible from the silly so you can maximise your shred.Alexa Towersey @actionalexaWhat you get:Along with inspiring quotes and epic action shots (no squatting in a G-string here, folks), Towersey posts weekly examples of fat-burning circuits and booty-building exercises for you to try at home. And as a woman with years of experience and who trains some of Sydney’s top models, you are inclined to take her advice

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7 of the best fitness social media accounts to follow now

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Instagram fitness stars we love

Most of us check our phones first thing in the morning before considering if we should roll out of bed into the cold and head for the gym. Unless our personal trainer is holding us accountable we easily skip workouts and still expect results.

With the darker and colder days tempting us to snuggle up we’re forgetting summer bodies are sculpted in winter!If you’re struggling to stay motivated you’re likely not following these upcoming fitness stars.

@DaniellePeazer
Keeping fit doesn’t get more glamorous than Danielle Peazer. She is a global Reebok ambassador, known for dancing for some of the music industry’s biggest stars, including Kylie and Justin Timberlake, as well as at high-profile events like London 2012 Olympics and the X Factor; she also finds time for a blog and YouTube channel – wow! Dedicated to sharing how to live a healthy balanced life, Danielle is a fitness and lifestyle inspiration. Launching an easy-to-follow 12-Week Body Plan alongside her regular Instagram posts, achieving a dancer’s body has never been easier.

@stef_fit_
The ab envy of Stef Fit’s daily posts should give you the much-needed motivation to push through challenging days! Revealing the true dedication needed to maintain a desirably fit body along with a diverse range of workouts. Stef’s Instagram is just the inspiration needed for switching up our gym days and committing to clean eating.

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Instagram fitness stars we love

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High intensity interval training (HIIT) workout

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

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High intensity interval training (HIIT) workout

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Challenge yourself with #runsupyoga

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Want to try something new to really test yourself? Find out why #RUNSUPYOGA is the challenge of choice this summer

If the dismal walls of the gym or the repetitive views of your daily running route are getting a tad old then here’s your chance to inject some vitality back into your fitness.

Fashion fave Roxy is bringing its global #RUNSUPYOGA tour to the UK where 3,000 girls can run, paddle and practise yoga in this famous fitness event. Think triathlon but instead of rain and mud, you’ll be pushing yourself on a sandy beach with a stunning sea. Sounds good to us!

Thousands of girls took part in the first event hosted in Barcelona as part of Roxy’s 25thanniversary celebrations. Time to get among the action as the Roxy #RUNSUPYOGA tour will be travelling around the world visiting Hawaii and France before coming to Fistral beach on 25thJuly in Newquay, Cornwall here in the UK.

You’ll be starting the day off by getting wet and wild with a 2km stand-up paddle (SUP) in the sea before moving on to the serene views that Fistral beach has to offer on a 5km run. Finally you’ll be finishing with your best downward dog under the glorious sun with a yoga sesh.

The combination of activities are sure to provide a much-needed break from your usual routine and will help you discover skills you never knew you had. Your traditional run will look empty in comparison with this 5km that’ll have you soaking up a picturesque view of Newquay in all its glory. The 45-minute yoga class will take place to a backdrop your dreams, too – essential for the Instagram obsessive.

Roxy ambassadors Natalie Fox, Lucy Foster, Amy Stapleford and Sophie Everard will be guiding you through the activities, so don’t worry about getting stranded along the way. The day will culminate with a celebratory jam sesh where you’ll be able to reflect on what you’ve just achieved and catch up with like-minded people.

For adventure-seekers everywhere this is a great a chance to work hard and play harder at one fitness event that’s worth getting stuck in to.

For more info visit roxy-uk.co.uk.

Link – 

Challenge yourself with #runsupyoga

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Paige Hathaway

19 hours 20 minutes ago

Tulum was such a magical place...
Tell me, Where have you always wanted to travel...?!

Paige Hathaway

1 day 19 hours ago

Chill Weekend Vibes 🔛🏝☀️🍹
COMMENT BELOW what you're doing this weekend!

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