Tag Archive | "sports nutrition"

yoga

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 jumps

Technique-

With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.

Straddle reach-through

Technique-

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-up

Technique-

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 flex

Technique-

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 plank

Technique-

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 scissors

Technique-

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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Yoga poses

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marathon

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 star

OK, 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 exercise

Keeping 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 thyself

Get 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 compete

What 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 aims

Struggling 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 diary

Studies 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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Your bikini body plan!

Click Here!

The 12-week Body Plan will have you feeling and looking amazing this Summer.

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 Georgina

Super 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 Saffron

I 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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 Fitness Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout...

Tricep exercises

Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout…

Short sleeve season is on us, so it’s time to have serious words with our upper arms. Grab those dumbells and wave goodbye to bingo wings. Just incorporate these three of our favourite tricep exercises into your regular workouts to fire up the backs of those arms and, by summer, you’ll have the confidence to rock those dresses and vest tops in no time at all.

 

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Tricep exercises

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The Truth About Weight Loss

There’s more to weight loss than losing weight

The start of every health kick can be a glorious time, with your motivation at its highest and the fitness gains at their easiest to come by. Your muscles might be aching, and your diet could be missing a few unhealthy favourites, but the weight will be dropping off like nobody’s business.

At some point, however, you might find that whatever efforts you make in the gym or the kitchen do not result in any further losses when you step on the scales. Your weight plateaus, or perhaps even nudges slightly upwards. Obviously, this can be the ultimate motivation killer if your main goal is weight loss, but a simple scales reading can be misleading when it comes to your general health.

More important than how much you weigh is your body composition – namely how much of your body is made up of fat, muscle, bones, water, assorted organs, and so on. Some of these you can’t do much about – it doesn’t matter how much you try, you’re unlikely to shave any weight off your liver without resorting to some extremely risky behaviour. It’s still good to know what’s going on with all your insides, but the key two areas of body composition you can affect are your body fat and muscle mass.

Reducing body fat is often the main goal of people’s plans when they embark on a new exercise regime and/or diet, and any early weight loss is a result of achieving that goal. However, when weight loss plateaus it doesn’t necessarily mean that you’ve stopped lowering your body fat percentage. It could simply mean that you’re increasing your muscle mass at the same time. No net weight loss, but a far healthier body composition.

An extreme example often used to illustrate the deficiencies of simply relying on weight as a guide to health is comparing the Body Mass Index (which is based on height and weight, with no accounting for body composition) of a professional rugby player with an obese person. Both might end up with a matching BMI score, but the muscle-bound rugby hulk is clearly in better shape in terms of their overall health.

Even if you never reach the rippling physique of a Jonah Lomu in his prime, you might also suffer from misapprehensions about your health and the effectiveness of your gym work if you only use overall weight as a guide to your progress.

The issue is that muscle is not heavier than fat, but it is denser. This means it takes up less space to weigh the same amount as fat, so your body shape might be changing for the better even if your total weight is the same after weeks of working out.

Body composition is also important when it comes to the type of fat you have. Visceral fat, which accumulates around your organs in the mid-section, is the most dangerous kind, in that a large quantity of it is linked with an increased risk of all kinds of problems including heart disease, several cancers and type 2 diabetes. A relatively slim physique with a pot belly is therefore nothing to boast about, you need to shift that midsection bulk rather than just focussing on your overall weight.

The good news is that visceral fat is the first stuff you’ll shift when you start exercising. Even if you can’t see the fat itself, you can monitor your progress by measuring your waistline regularly. Keeping tabs on your waist-to-height ratio (WHtR) is good practice all round if you’re on a fitness drive, as it has been found to be a better indicator of obesity-related health risks than simple weight or BMI measurements. To see if your ratio is unhealthily high simply grab a piece of string, use it to measure your height then fold it in half. If it doesn’t fit around your waist, then your ratio is in bad shape, and it’s time to start slimming.

There are also plenty of more precise ways to get a handle on your body composition, from the humble pair of callipers to smart scales. With callipers you pinch the skin and measure the fold in at least three locations on your body. Then plug those numbers into an online calculator to get an idea of your body fat. The number itself might not be incredibly accurate, but consistently measuring in the same way with callipers over time will allow you to track changes in your body composition.

For their part, smart scales such as the Withings Body Cardio will provide the most in-depth and accurate look at your insides you can get outside of a hospital, telling you your body fat, muscle mass, water percentage and bone mass, along with your actual weight. In terms of practical information about how your efforts to improve your fitness are going, it’s a huge step up from standard scales.

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Rowing machine workout

Hands up if you find the rowing machine a little daunting?

We don’t blame you. On a treadmill, you run. On an exercise bike, you cycle. Perfect rowing technique, however, can seem far less straightforward, which means many people are steering clear of this effective piece of gym kit – and missing out on its big-time benefits.

But, master the moves for this machine and you can expect weight loss, better fitness and increased upper and lower-body strength – all without the harsh impact that some cardio exercise can have on joints.

‘Indoor rowing is a complete form of exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and strength conditioning, making it a great addition to any fitness regime or training programme – for people of all ages with a wide variety of goals.’

Whether you’re a beginner or an Olympian, there’s a way to make rowing a key player in your workouts.

Full-body workout

One of the main reasons that people opt for a workout on the rower to get their cardio fix is because – unlike the treadmill, stepper and stationary bike – it offers plenty of added value. Using correct technique harnesses the power of both the upper and lower body, so your bum, thighs and calves will get a real push as well as your arms and shoulders. Rowing also requires solid activation from your core and back to maintain good form (particularly in the upper back) with each and every stroke, which means that a good session on the rower can hit almost every muscle, offering total-body conditioning. Plus, the cardiovascular movement of rowing gives your heart and lungs a great workout, too.

‘Indoor rowing is great for toning up, as it involves more muscle groups over a wide range of movement, with little pressure on the joints,’ says Terry. ‘No matter why you choose to row, the rowing machine will offer just the right level of resistance for your goals, as well as an infinite variety of workouts.’

Fuss-free intensity

If you think rowing is just for steady-state fitness, think again – the machine is great for both endurance and interval training. ‘Because the rowing machine activates a large muscle mass, it helps you achieve better cardio results in less time,’ Terry explains. ‘It can also provide excellent anaerobic workouts complementary to explosive power sport training. Plus, indoor rowing is a great endurance exercise that really helps to boost both your heart and lung functions.’

If you’ve ever tried high-intensity interval sprints on the treadmill, you’ll know how annoying it is having to repeatedly press buttons while you’re trying to run to adjust the speed of the belt. One of the great things about the rowing machine is that – although the resistance can be tricky to adjust once you’ve got going – you can control the speed simply by increasing or decreasing your own work rate. So, while some people enjoy longer, steady-state sessions on the rower, those looking for a heart-pumping interval session
can get on with focusing on their technique, instead of pushing buttons.

Of course, the crucial element here is technique – the better your form, the more efficient your workout. Use the steps below to perfect your stroke and practise rowing at a comfortable pace until you’re ready to up your speed.

The rowing masterclass

Use these simple step-by-step instructions to get to grips with perfect rowing technique. Remember to avoid letting your shoulders round or your lower back arch beyond its neutral position. Ready, set, row!

• Keeping your legs straight, lean back slightly with the handle close to your body and your forearms parallel to the floor.

• Extend your arms fully, rocking your body forward slightly and keeping your arms extended.

• Slide your lower body forward from the hips until your knees are above your feet, keeping your arms extended.

• Push down on your feet to drive your body back, straightening your legs and leaning your body back slightly as you do so.

• Pull the handle back past your knees towards your body to return to the starting position. Repeat.

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Morgan Lake Q & A

Ahead of the 2017 World Championships in Athletics, we spoke with GB athlete Morgan Lake on how she’s balancing personal life and training

Health&Fitness: You turned 20 last week – how does an athlete celebrate her birthday?

Morgan Lake: Probably quite different to how other people celebrate their birthday. I had a full day of training and then went out for a meal with my family and friends. Quite a chilled one – but still nice.

H&F: Looking back at last year, what was it like to have made the Olympic final in Rio?

ML: It was amazing. I didn’t really expect anything from it. My biggest aim last year was to make the games and so finding out I’d made the final after qualification was more than I ever could have hoped for.

H&F: How do you cram in the training for all of the different events for the heptathlon?

ML: It’s definitely hard to programme it all. There are seven events to train for [high jump, 100 metre hurdles, shot put, 200 metres, javelin, long jump and 800 metres] and you’ve also got to have strength and conditioning as well. It is hard – I usually do about three events a day, maybe four. So training twice a day and then Sunday is a rest day. I also have to fit in studies and try to have a social life. I try and use every hour of the day. It’s not as hectic sounds, and I’ve got into a routine now where I know what I’m doing.

H&F: Away from athletics, what are your interests?

ML: I enjoy being with my friends. When I’m training I’m on my own quite a lot of the time so I don’t really have much time to relax and watch movies, listen to music. Just normal stuff.

H&F: How important to your performance is your diet?

ML: It’s very important. I’m realising that more and more, especially for my energy levels. We have a British Athletics sports nutritionist who we can go to at any time, which is really helpful.

H&F: What power foods and drinks do you use for energy?

ML: I use Red Bull – I used it a lot even before I became an athlete. I use it in training, before competitions, during competitions. During training I will have a sugar-free Red Bull, and then I use the normal kind for competitions.

H&F: What gym moves do you find work best for your overall fitness?

ML: I love core workouts. I don’t really have much time to do them at the moment but I’ll try and squeeze them in at the end of my gym sessions.

H&F: What are the expectations moving up from a successful junior athlete to a senior athlete?

ML: I’ve always had a teen title to my name and now I’m not a junior anymore. It is a bit of a jump and I’ve got to make sure I transition well. I have a long career in the sport so I’m just trying not to rush it.

We tried it!

H&F’s Hally Houldsworth tested out her high jump skills at the Lee Valley Athletics Centre with Morgan Lake and former Olympic Gold medallist Jason Gardener.

‘Beginning with a warm-up, Megan explains how important stretching is to her daily routine – she starts her day with an hour warm-up before training even begins. Cutting that back to roughly 10 minutes, our high jump session begins.

As the session unfolds, we learn that technique plays a huge part when it comes to this event. There are many components that affect your overall performance in various ways. For example, pushing hard off one leg and driving with the other gives you greater height over the pole, as does beginning the jump at a certain distance from it (which is relative to your height). ‘Jumping too close or too far away will cause you to knock it down’, Morgan explains.

Taking four large strides for my run-up and building up as much speed as I can in that time, I begin to understand that I must concentrate on using all the parts of my body in my jump. As I push hard off the ground with my left foot I drive my right knee and right arm up into the air. This pulls me up before I can arch my back and tilt to the right to bend over the pole, flicking my legs up as soon as my back has crossed it so as not to bring it down during my landing.

My various attempts at the event are recorded and Morgan watches them over, offering feedback and encouragement as she does: pointing out the importance of using my arms and engaging my core.

The session proves a valuable experience in understanding the thought process of an athlete – particularly when learning how they overcome obstacles such as mental blocks, and how the psychology of their sport allows them to push past this not only during training, but also in a competitive environment.’

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Morgan Lake Q&A

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The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease.

‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other benefits are just as important.’ Here’s what exercise does to keep you healthy, happy and alive!

Brain

Staying active cuts your risk of dementia and age-related memory loss by increasing the size of the hippocampus, the area of the brain that makes memories. A 40,000-person Norwegian study found that those who engage in regular activity of any intensity are less likely to develop symptoms of depression.

Breasts

Brisk walking for as little as one and a quarter hours every week can help reduce oestrogen levels in the body, which may lower your breast cancer risk by 18 per cent!

Bones

Bone-thinning osteoporosis now affects around one in three women in the UK, according to the latest research. Taking part in a 45-minute Step aerobics class, three times a week, will help boost bone density, especially in your spine, legs and heels. The American College of Sports Medicine (ACSM) also reports that heavy resistance training may increase bone mass, as it places strain on the bones of the joint you are working.

Appetite

Intense exercise can reduce levels of ghrelin, a hormone that stimulates your appetite, while raising levels of the peptide YY, which lowers appetite. A study in the journal Appetite also found that a brisk 15-minute walk decreased chocolate cravings by 12 per cent.

Heart

Not only will exercise add about four years to your life, it can also lower your systolic blood pressure (the top number that measures your blood pressure while the heart is beating) by as much as five to 10mmHg (millimetres of mercury). This is as good as some blood pressure medications. Aim for 30 minutes of aerobic activity most days of the week.

Pancreas

Lifting weights and upping your lean muscle mass could lower your insulin resistance, reducing your risk of type 2 diabetes. For every 10 per cent increase in muscle mass, the risk of pre-diabetes should drop by 12 per cent.

Gut

Three to five weekly workouts of 20-60 minutes of vigorous activity is an effective treatment for IBS, according to a Swedish study. Demanding workouts improve bowel movements, and relieve gas and constipation.

Sex drive

Around 20 minutes of cardio exercise gets your body aroused faster and more intensely for a bit of rough and tumble. Not only that, lifting weights can also cause testosterone surges, and women with more testosterone tend to be more aroused and enjoy sex more.

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The best reasons to work out

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‘How I regained my health after bikini competitions’

After getting in the best shape of my life, I didn’t know what to do next…

After four months of strict dieting, twice-a-day gym sessions six days a week, endless chicken breasts and egg whites, layers of fake tan and learning how to walk in six-inch heels; competition day arrives. All of the sacrifices and exhausting workouts lead to those 60 seconds on stage. I had shed 12kg and got my body fat down to 11 per cent. The day comes and goes. Now what?

‘I found myself feeling really low’

For me, that question lingered for a long time. I placed fourth and third in my competitions, bringing home two glorious trophies which still manage to pick me up if I am feeling sorry for myself. The highs of show day leave you feeling somewhat useless once it is all over. Every day for the past 16 weeks has been dedicated to reaching one goal, and during that time nothing else outside of the competition bubble has seemed important. Yeah, I know… it seems like a selfish sport.

After the photo shoots, congratulations and celebratory cheat meals (plural indeed), I found myself feeling really low. I struggled to get back into my normal eating habits, lacked enthusiasm and lost focus. On top of that, months of strict dieting and a gruelling exercise regime left my hormone levels awry.

Sports nutritionist and dietician Helen Phadnis explains, ‘Inadequate energy intake affects not just menstruation but also bone health, cardiovascular health, metabolic rate and immunity’. The stress hormone cortisol ‘causes the release of glucose into the blood stream and insulin resistance’. In the long term, continuously raised cortisol levels can ‘directly contribute to weight gain, increasing hunger and cravings for high fat food’. To say I could relate to this is an understatement. Pizza, anyone?

‘Constant overeating’

Feeling low and hormonal led to binge-eating, an emotional comfort. Takeaways followed by Krispy Kremes and late night cereal, constant overeating… we’ve all been there. Jennifer Low, dietitian and health writer, describes binge-eating as ‘a maladaptive coping mechanism that can really harm a person’s health – both physically and mentally. The person will have learned to not recognise negative feelings, they may binge as a way to cope with the feelings’.

After a week of indulging I gave up on trying to weigh my food and instead started to just eat sensibly, allowing myself a treat if I felt like it. The problem is I had no idea how many calories I was consuming, and as predicted, gave in to my sweet tooth whenever it called. Over the summer I partied, like any normal 22-year-old should if they want to (which always leads to the local kebab shop), and continued not to track my food.

‘My gut was irritated and I was extremely bloated’

The consequences? Five months post-show I felt awful about myself and was unable to find balance. I would eat well, binge, and then do extra cardio workouts to make up for it. More importantly, I was having gut health issues. I suffer from ulcerative colitis, a chronic irritable bowel disease, and after spending the summer consuming food that I wasn’t used to, such as dairy and alcohol, my condition flared up. My gut was irritated, I was extremely bloated and I had terrible fatigue (a common symptom of UC). A specialist put me on an eight-week steroid course to calm my symptoms – I was taking up to eight tablets per day.

Being an aspiring nutritionist, I wanted to use food as medicine where possible, too. I saw it as a push to get my eating habits back to normal, stop binging and feel healthy again. At the same time, I started an Access to Science course to study nutrition and also landed a magazine internship, which gave me a new motivation and focus.

‘Reverse dieting ensures your metabolism can adapt steadily’

The right thing to do straight after competing would have been to reverse diet. Jennifer Low explains that ‘calorie-restricted diets might reduce your basal metabolic rate (the amount of energy you expend)’. This in turn slows your metabolism, ‘so it is then a lot easier to gain body fat once you resume normal eating’. I had been on calories as low as 1100 for four months, so you can see why my body had a shock. Reverse dieting ensures that your calories increase gradually week by week, your metabolism can adapt steadily and that you can make some lean gains.

To get back on track I began a ‘gut restoration’ plan eliminating irritants like gluten, dairy, soy, eggs and alcohol; which commonly cause my ulcerative colitis flare-ups to worsen. My plan consists of five meals spread out over the day and includes sweet potato, chicken, white fish, green veg, white rice and gluten-free oats. Little and often is the key. I lift heavy weights four to five times a week and do four 10-minute HIIT sessions a week.

12 weeks after starting my new plan I felt better than ever. I reached a maintainable weight and built muscle, my digestion and gut health improved and I am now back in love with training. I don’t obsess over the scales but I have gone from 62kg to 57kg and can see my results through weekly progress pictures. I weigh my food to ensure I hit my macro goals every day and stay in control of what I am consuming. On the other hand, if a friend wants to go out for dinner, I will happily say yes without stressing that it won’t fit into my eating plan.

‘I haven’t binged for months’

That is the difference between prepping for a competition and prepping to feel healthy. I know that weighing my food and being on a plan can’t last forever, just as my competition couldn’t, but I am able to maintain it for now and it has given me a positive approach to food. I haven’t binged for months, my calories are high and I don’t schedule in huge cheat meals to go wild. I simply stay on plan, but if a social event comes up or I fancy something different, I’ll go with it.

A study published by Dr. Sherry of Dalhousie University, The Perfectionism Model of Binge Eating, states that ‘individuals with a high degree of perfectionism are often setting themselves up for a host of physical, emotional and mental problems– particularly related to binge eating’. Competing is all about bringing the perfect package to stage and you can become obsessed with achieving this image.

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‘How I regained my health after bikini competitions’

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Booty blast

Struggling to lose those last few inches? Cheat! This routine slims your thighs and adds definition to your figure.

Women are pre-disposed to lay down fat on their lower body for fertility. The good news is, this fat is not as dangerous for your health as fat around your middle, and the even better news is there are plenty of great exercises to help reduce it.

The following exercises, combined with your cardiovascular workouts, will help lift your bottom, slim your hips and tone and define your thighs.

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Booty blast

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Paige Hathaway

3 hours 58 minutes ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

Paige Hathaway

9 hours 5 minutes ago

Wanna know what motivates me? 😤😤
Seeing people like @_drbryant absolutely crushing their workout 😱 and getting crazy results with products that I also love.. Life is definitely better when you’re dripping in sweat!! ....Who agrees? 🙋🏼💦 SweetSweat

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