End of week one challenge..

So today marks the end of the first week of my 3 Week: 3 Move Challenge. So far so good.. right? Well I will admit I did miss one day but I’m catching up on what I missed out on! Its all about persistence!!

So how is everyone else doing? Start today and start seeing the difference!

This challenge will build your core muscles in no time!

Tip: switch up the type of sit ups you do. Try some of these:

•Oblique Ab curl:
These are similar to normal sit ups. Same position however you when raise your shoulders off floor , twist your torso so that your elbow from one arm moves towards the opposite knee and alternate direction after each sit up. These work the oblique abs or ‘side’ abdominal muscles.

image

Air crunches : Same position as normal sit up, however legs are extended and knees move alternately towards face , at the same time the opposite elbow meets the knee. Works the upper and lower abs as well as obliques!

image

•You could also incorporate an Exercise Ball !

Check out. https://www.youtube.com/watch?v=SOLheniTjHU&feature=youtube_gdata_player

3 WEEK: 3 MOVE CHALLENGE – DAY 1

As promised I started the 3week : 3day challenge this morning! Yes as soon as I got up this morning it was down to business. I decided to split my workout up into sets:
• 25 sit ups
• 8 push ups
• 25 sit ups
• 8 push ups
• 25 sit ups
• 10 push ups
• 25 sit ups

REMEMBER!! You don’t have to do your daily workout routine all at the one time, you can break it up over your day as you please, this is just easier for me as the morning before work is the most time I have in the day! For example you could do 50 sit ups in the morning, 13 push ups at lunch, 50 sit ups at dinner and 13 push ups in the evening. Do what suits you best, you will still reap the same results! Designing your workout plan to suit your timetable is essential in order to help you stick to the plan and not miss a day!

Don’t forget to take the stairs at any chance you get today, that ELEVATOR IS YOUR ENEMY! 🙂 Lucky for me I work on the fifth floor of a very big building, all the more walking!

Get in those pints of lemon water too! They will leave you feeling energised , rejuvenated and it is a great alkaline booster, improves digestion, cleanses your liver, boosts your immune system, helping to fight infections and provides the body with antioxidants.

I was running a little late this morning with my new routine in place so may not of drank my morning pint of lemon water but there’s always the rest of the day to squeeze it in! Its never to late! If you haven’t started already you always can now! 🙂

Continue reading

3 Week: 3 Move Challenge

So Im on work placement for college for the next 14 weeks so I’m going to be busy everyday of the week! However I seen this 3 Week: 3 Move Challenge and I do love a challenge!

Lauren Conrad recently posted about this 3 Week: 3 Move Challenge and so I decided sure why not give it a go!

The Challenge involves completing 3 simple moves everyday for 3 weeks:

• minimum 100 ab crunches
•minimum 26 push ups
take the stairs instead of the elevator

To add to this try drinking a pint of lemon water before each main meal of the day (breakfast, lunch, dinner), everyday for three weeks too! This will help help you detox your body along with many other health benefits.

Doesn’t seem too hard .. Right? ?
…well I’ll keep you posted on how its going, day one starting tomorrow!
Why don’t you give it a try with me!?

The Good Snack!

Recently I came across this range of new snacks called the Good Snack , the healthy option! They make a range of snack sized bags that contain a range of different peanuts, chocolate raisins, dried fruit and seed mixes. They don’t contain anything artificial!!

Remember! Snacking is good, you just need to snack good. Meaning… Snacking is not a bad thing in fact it can be better than eating three big meals without snacking and it helps metabolism too, however you need to choose the right food to snack on.

image

• Veggie sticks: Celery is a great snack!
• Sliced tomato and feta cheese.
• Piece of fruit
• Yogurt
• Granola bar
• Air popped popcorn
• Egg whites and wholegrain toast.

Supplements or no supplements??

Supplements, these are consumed in order to provide one with nutrients that they may not get from their normal diet or may be lacking in.
Is it really necessary for them though? I mean is it not easier for an individual to simply change their diet in order to fulfil their nutrient needs? Should one not aim to have a ‘balanced diet’ rather than consume supplements in order to replace actual food benefits. An individual that has a ‘balanced diet’, which is one that satisfies all nutrient requirements, does not need to take supplements. So this leaves me thinking…what is the real need for supplements other than replacing food? One could argue that they do not like/eat certain foods containing essential nutrients to the diet, however other than certain cases such as pregnancy, this can be worked around as nutrients are found in a wide range and variety of different foods.
Are these supplements taking away from the natural way of obtaining our nutrients or is it simply helpful, handier, healthier and the way to go? Im sitting on the fence on this one myself.
Certain supplements are proven to have positive effects on one’s health, some negative and others no effect at all.
For example, the taking of Vitamin E supplements by men, was proven to actually increase the males chance of developing prostate cancer. Other supplements such as chrondrotin that many people take in order to relieve joint pain has also been proven to have no benefit on a person at all.
In the USA , dietary supplements are categorized as a food, however this is not the case for the rest as the world as supplements, tablets, drugs and other words are used to categorize these nutrient supplements.
The taking of dietary supplements requires knowledge and therefore you should consult your doctor before you begin taking them as they can cause problems such as over consumption especially of fat-soluble vitamins and minerals leading to more health problems such as build up in the body and also can cause problems if mixed with other medication or drugs.

So supplements…. Are they for you? Do you really need to take them? Are they benefiting you and your health? Have you consulted with your doctor/medical professional? Is taking supplements taking from you having a ‘balanced diet’ ? All these questions float around in my head . And I’m not left feeling satisfied I know enough about the advantages and disadvantages of taking dietary supplements. Im not saying I have never took dietary supplements before, however Im definitely guilty of taking such supplements merely because I was advised to. I definitely didn’t notice a difference from taking them and never checked with my doctor to see if they were having effect either.
So while I may not provide much information on the advantages and disadvantages remember just to have a little think at the questions that float around in my head and see if your mind is changed next time your in the drugstore!

If you need a little help on the taking of supplements or before you embark on taking them have a look at this link for some helpful information http://www.nutrition.gov/dietary-supplements/questions-ask-taking-vitamin-and-mineral-supplements .

Till next time ..:)

Evening Snacking!

Do you always find your snacking before bed, sitting watching television and next thing find yourself half way through a tub of Ben & Jerry’s and leaving yourself feeling down and not great!? Well there is a solution!

Snacking is good and healthy and an evening snack can also be a good thing you just need to know the right foods to be snacking on.

Before bed there are snacking no no’s! These include caffeine (unless you plan to be awake all night, avoid the caffeine before bed to ensure you get a good sleep), alcohol, heavy meals (that will leave you feeling full and also contribute to weight gain) and packaged unhealthy snacks that are high in sugar and salt such as crisps and chocolate.

There are many reasons for evening snacking such as dehydration, boredom, low salt or sugar levels, lack of protein or genuinely hungry. Whatever the reason there are certain foods that snacking in the evening wont have you feeling guilty and will ensure you get a good night’s sleep! 🙂

Food’s high in protein are good as they leave you feeling fuller rather than foods high in carbohydrates. If you have evening cravings, first drink a glass of water and if this doesn’t satisfy your cravings small portions of high protein/fibre foods such as a granola bar, yoghurt , fresh fruit, veggie sticks, cereal (with low-fat milk), hardboiled egg, mixed nuts or seeds and plain popcorn are good healthy evening snacks.

So before you go to grab the quickest option to munch in front of the telly, first consider the evening snacking no no’s, try a glass of water and if this doesn’t work try a low-fat, high protein or fibre, small serving size snack, you will be feeling more positive and feeling overall better.

Remember a small change can have bigger benefits! 🙂

Breakfast Suggestion: HoMeMaDe MuEsLi

This is great for those that are in a rush in the morning and never have time to dedicate to making their breakfast. I for one, feel your pain. I would rather choose those extra few minutes in bed in the morning (especially those cold ones!) than making a decent breakfast!

But I love this recipe! Quick, easy, handy, nutritious and prevents those, like me, from skipping the most important meal of the day, BREAKFAST!

Make the night before to avoid missing those extra minutes in bed or simply for an on-the-move breakfast or lunch that you can grab in the morning and bring with you.

HOME-MADE MUESLI

You will need:
☑350g jumbo oats
☑200g mixed nuts
☑50g of each sunflower & pumpkin seeds
☑100g dried apricot
☑100g dried apple
☑Yoghurt or milk to serve

NOTE: Change up the nuts and dried fruit mixes to match your own taste.

How?
• Roast the jumbo oats in the oven for 15-20 minutes, until golden brown.
• Remove from baking dish and allow to cool in a bowl.
• Add the rest of the ingredients and mix well.
• Store in an air tight container in the fridge and serve covered in milk or yoghurt.
•You can also leave the muesli soaked in the milk or yoghurt over night for a creamy texture muesli.

Tips to get you exercising!

motivation-by-shirokazan

1. Join a GYM: There is no point joining if you are not going to go, so before you join, make a promise to yourself to go and plan when you will go. Try planning to go before work or on your way home from work so that it becomes apart of routine.

2. Plan and set challenges for yourself: Be REALISTIC. Set goals that are achievable and that you will strive to work towards.

3. Buy a bike: Use your new wheels to bring you to the shop, work, gym or even just for a cycle. Cycling is a great exercise and by swapping the car for your bike for one journey a day will make a difference.

4. Join a team or class, whether it’s a work team or a new class in the gym, it will have you working out and socializing at the same time!

5. Start a new hobby: Even the likes of knitting or weeding your garden is exercise!

6. Buy a resistance band: These are great, exercise in front of the telly or anywhere around the house.

7. Do it with a buddy: If you have a friend doing it with you, you both have each others support for those times when your feeling less motivated.

8. Think POSITIVE! : Nothing is easy to do without positive thinking and a little motivation. To get you motivated and ready to get exercising, find a reason or motivation of why you want to do it in the first place. When you need a little motivation to exercise think of the reasons for doing it and the outcome you desire. If this doesn’t work, you always have your buddy 🙂 .