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.

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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!

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•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! 🙂

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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.

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• 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.

Why you should include a Sandwich in the Lunchbox

Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?

Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!

A Healthy Lunchbox:

  • 2 Slices White Bread
  • 2 tsp low fat butter
  • 1 Slice of Cheese
  • 3 Slices of Ham
  • 25g Lettuce

-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.

The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.

The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.

With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.

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! 🙂