Say Goodbye to Cellulite!!
Around 90 per cent of us have it but what is it? Plus the even bigger question, what can we do to beat the orange peel skin for good?
While cellulite contains fat, it's more than just fat cells. It's also not the same fat your body burns as food for energy as this comes from far below the skin, which is why even slim women suffer from cellulite! To get the best results you need to treat it as a skin problem, not just a weight-loss issue. Hormones, poor circulation, stress, smoking and how much you exercise also play their parts. That's why focusing on your diet alone won't improve it!
Over the years, toxins from the environment, processed foods and foods produced with chemical additives accumulate in our bodies and worsen cellulite.
By eating a healthy diet your body is clean and strong and is able to eliminate toxins efficiently.
The vast majority of us are depleted in the nutrients we need to detox our systems properly, and sluggishness, cellulite and weight gain are the common results.
To eat a clean, healthy diet cut down on foods high in sugar, fat and salt. Eat antioxidant-rich foods, such as deeply coloured vegetables and fruit, which fight free radicals linked to premature ageing and cancer.
Here are a few food tips to help you on your way-
Avoiding sugar as much as you can is vital as sugar interferes with how your body metabolises vitamin C, which is integral in restoring skin structure and the formation of collagen and elastin.
Eat vegetables and pulses rather than just eat meat and fish at main meals. Try to eat something raw each day to get your nutrients as close to their natural state as possible. Go for a leafy salad and snack on apples, nuts or berries.
Lightly steam your vegetables rather than boiling them to retain maximum nutrients, and ensure you get your quota of essential fatty acids by having two servings of oily fish per week.
Cut down on alcohol- it dehydrates your body and overtaxes your liver, which is a major detoxifying organ. To fill in any nutritional gaps, take a good-quality multivitamin and mineral complex every day.
Drink at least two litres of water or herbal teas a day. This helps your body's natural detoxification process and keeps your skin hydrated.
The De-Stress Plan!!
One of the major side effects of stress is weight gain. Banish your worries and lose the pounds forever, with a few simple menu changes.
Have a look at what diet type you are and what you can change to help ease stress while removing excess weight.
Which stress type are you?
have energy dips and rely on coffee and sugar for energy
regularly feel cold and sluggish
often suffer with fluid retention
then your diet type is- Stressed and Tired
Solution: Reduce stimulants like sugar, coffee or alcohol because they use up the B vitamins, magnesium, zinc and vitamin C, on which your body and brain rely to create energy and deal with stress.
suffer with constipation and/or diarrhoea
suffer from headaches on a regular basis
often get a bloated tummy after eating
then your diet type is- Stressed and Bloated
Solution: Increase probiotics, which help digestion. High levels are found in bananas. Garlic, onions, leeks and dandelion leaves.
then your diet type is- Stressed and Demotivated
Solution: Have protein- eggs, cheese, fish, chicken or red meat – with each meal. This ensures that the brain gets what it needs for a healthy mood.
have periods that are becoming heavier, more painful and/or less regular
get premenstrual sugar cravings
have noticed menopausal symptoms?
Then your diet type is-Stressed and Hormonal
Solution: Detox your liver with water, fruit and vegetable juices. This will help you break down and release unused hormones.
Here is an example of a breakfast, lunch and dinner that will help to de-stress you
Scrambled eggs with smoked salmon, tomato and/or spinach and avocado, with rye or seeded, wholemeal toast.
Sliced tomatoes, watercress and grated beetroot and celery sticks with a small carton of cottage cheese and chives, ½ handful walnuts and a very small drizzle of olive oil.
Easy stir-fry with broccoli, asparagus, carrots, leeks, onions and any other veg you fancy. Flavour with garlic, ginger and soy sauce. Add protein such as chicken, prawns, tofu or cashews
Hope this helps
Which Trainer Should I Choose?
Recently I have had lots of people question me over which trainers they should be wearing with regards to different activities/exercises/sports.
This led me to do a bit of research and to give you all an article which hopefully answers lots of your questions and helps you to perform your activity/exercise/sport in a better and safer way.
The big one has got to be running. Now I know marathon season has passed but you may be thinking about running one next year, or even have been inspired to get out and do a few laps around your local park. Either way a decent pair of running shoes should be high on your Christmas list.
Here are a few that have been recommended, look out for the ones that suit your type of activity best-
1. Merrell Barefoot Trail Glove
Merrell has worked with Vibram to deliver this superlight, durable running shoe that’s like a glove for your foot. Built to tackle all running terrains.
Price: £75 | Link: Merrell.com
2. Nike Lunarglide+ 3 Shield
Primed for night running in the rain, the LunarGlide+3 Shield which hosts a waterproof mesh to help your feet breathe and stay well ventilated and also features a reflective sections for visibility in low lit conditions. Added arch support ensures that when you make impact with the ground your feet are secure, while plush cushioning will help you go the distance.
Price: £90 I Link: Nike iD
3. Reebok Realflex
Reebok’s own take on minimal running shoes aims to help feet move and flex naturally. This not only benefit long runs in the park but aids performance in your gym workouts when you are jumping or stretching. The Realflex also sports a layer mesh upper which provides greater breathability and aims to promote greater stability making you feel a little lighter on your feet.
Price: £65 | Link: Reebok
4. Nike Flyknit Racers
Nike’s latest super lightweight, advanced marathon running shoes - the Nike Flyknit Racers – are made from using new Flyknit technology that means the upper is formed form a single woven sheet. They weigh just 160 grams and claim to save runners the equivalent of carrying a car over the 26.2 miles of an Olympic marathon. Probably not a Volvo Estate. There’s a slightly heavier, more cushioned version – the Flyknit Trainers - for us mere mortals too. They might not be out in time for this year, but there's nothing wrong with getting prepared for 2013 is there?
Price: TBC | Link: Nike.com
5. New Balance 860
If running isn’t your thing these are great for a fast-paced walk. This shoe has a superflexible toe that makes it easy to push off and quicken your pace. But no matter how fast you go, the ankle padding will keep your heel snugly in place.
Price $90 | Link: shopnewbalance.com
6. Asics Gel-Blur 33TR
These trainers are ideal for high-impact sports, great if you attend lots of group exercise classes such as Aerobics, Body Attack, Body Combat etc. They have gel-filled cushions under the heel to “soften the blow” of landings, while a foam insert at the arch keeps the foot secure and supported. On hardwood studio floors, the outsole’s herringbone pattern provides a reliable grip. Want to hit the court? This shoe has extra stability at the sides, which makes it ideal for the lateral movements of racquetball and basketball.
Price $85 | Link: asicsamerica.com
7. Mizuno Wave Inspire 8
Control comes from a plastic plate in the midsole that runs from heel to forefoot. Testers whose feet pronate (roll in too much) raved that these kicks made them feel “supported” and “agile.” plus, the “sleek” upper is insanely breathable. Perfect for that bit of extra stability.
Price $115 | Link: mizunousa.com
8. Adidas Adizero Adios 2
When Patrick Makau broke the marathon world record in Berlin clocking up 2.03.38, knocking a massive 21 seconds off the previous time, he was shod in a pair of Adidas adiZero adios 2s. The trick – special rubber under the toe for extra traction. Might help you run faster, world record not included.
Price: £80 | Link: shop.adidas.co.uk
I hope this has helped with a few ideas on the vast variety of trainers there are and that there are ones to suit your specific needs.
If you are still unsure then pop into your local specialist shop, if you have one, and they will help you decide which trainers will work best by taking a look at your feet and the way you run.
Remember to replace your trainers at least once a year. If you’re running and training regularly, replace about every 500 miles. Check them if the cushioning seems compressed or they’re wearing a lot on the soles.
Happy running everyone!!
12 Days of Christmas Workout
Are you starting to pick at those Christmas goodies already?
Has your training taken a back seat to Christmas shopping? To help stop you piling on the pounds over the festive season I have designed this 12 days of Christmas workout
Go through the workout as you would the song (sing along if you want) and repeat all exercises. So start with day 1 and then day 2 etc giving you a full body workout that will get your heart pumping and your muscles burning and you don't even need to leave the house... No excuses!!! Merry Christmas haha!
On the first
day of Christmas my trainer gave to me: 1 30 second plank.
second day of Christmas my trainer gave to me: 2 tuck jumps and 1 30 second
On the third
day of Christmas my trainer gave to me: 3 20 second wall sits, 2 tuck jumps and
1 30 second plank.
On the fourth day of
Christmas my trainer gave to me: 4 burpees, 3 20 second wall sits, 2 tuck jumps
and 1 30 second plank.
On the fifth
day of Christmas my trainer gave to me: 5 press-ups, 4 burpees, 3 20 second
wall sits, 2 tuck jumps and 1 30 second plank.
On the sixth
day of Christmas my trainer gave to me: 6 tricep dips, 5 press-ups, 4 burpees,
3 20 second wall sits, 2 tuck jumps and 1 30 second plank.
seventh day of Christmas my trainer gave to me: 7 squats, 6 tricep dips, 5
press-ups, 4 burpees, 3 20 second wall sits, 2 tuck jumps and 1 30 second
On the eighth day of
Christmas my trainer gave to me: 8 star jumps 7 squats, 6 tricep dips, 5
press-ups, 4 burpees, 3 20 second wall sits, 2 tuck jumps and 1 30 second
On the ninth
day of Christmas my trainer gave to me: 9 sumo squats, 8 star jumps 7 squats, 6
tricep dips, 5 press-ups, 4 burpees, 3 20 second wall sits, 2 tuck jumps and 1
30 second plank.
On the tenth day of
Christmas my trainer gave to me: 10 reverse lunges (each side), 9 sumo squats,
8 star jumps 7 squats, 6 tricep dips, 5 press-ups, 4 burpees, 3 20 second wall
sits, 2 tuck jumps and 1 30 second plank.
eleventh day of Christmas my trainer gave to me: 11 woodchops (each side), 10
reverse lunges (each side), 9 sumo squats, 8 star jumps 7 squats, 6 tricep dips,
5 press-ups, 4 burpees, 3 20 second wall sits, 2 tuck jumps and 1 30 second plank.
twelfth day of Christmas my trainer gave to me: 12 renegade rows, 11 woodchops
(each side), 10 reverse lunges (each side), 9 sumo squats, 8 star jumps 7
squats, 6 tricep dips, 5 press-ups, 4 burpees, 3 20 second wall sits, 2 tuck
jumps and 1 30 second plank.