5 ways you can make walking the ultimate toning workout

Mar 31, 2014

by Amber Saunders

Walking is one of the most enjoyable and easiest forms of exercise you can do.

You don’t need any fancy equipment and it will get you out in the lovely fresh air.

Here are some tips to make walking even more beneficial for toning.

1. Tone your tummy when walking by contracting the muscles in your core area.

2. Choose uphill routes to work your thigh muscles.

3. Correct your posture and stand tall.

4. Carry some weights or put some in a backpack.

5. Invest in a heart rate monitor so you can calculate calories burned and motivate yourself.

Secrets from a yoga teacher

Mar 27, 2014

by Amber Saunders

Ever wonder how yoga teachers have such an incredible figure, apart from the obvious of actually doing yoga? You’re in luck, as we have uncovered their secrets -read on for lean legs, toned arms and incredible abs.

Have a fruit smoothie
A fruit smoothie in the morning will ensure you get your daily dose of vitamins and minerals.

Eat avocados
Avocados are great for providing the body with much needed folic acid and potassium. They will make your skin glow so try them on crackers.

Use various exercise
Don’t just stick to one exercise. Spice it up by running one day, walking another and doing your yoga stretches in between.

Do a handstand
Turning yourself upside improves circulation, boosts oxygen supply to the brain and helps to flush out toxins.

Eat little but often
Rather than having three large meals a day have six smaller ones. Don’t allow yourself get hungry or your body will try to store fat reserves.

Easy exercises you can do at your desk

Mar 20, 2014

by Amber Saunders

Sitting at a desk for 8.5 hours can be not only hard on the mind but hard on the body also.

If you don’t have time to fit in a workout before or after work then why not try and fit one in during work?

These easy moves will stretch those muscles and help you to rid fatigue too.

They are also subtle enough not to make you look strange. Yay!

1. Leg extensions
Just stretch your leg out while sitting on your chair and pulse it for 15-20 seconds each side.

2. Desk dips
Face your back to your desk and put your palms on the table with your elbows facing out and dip like you would a regular tricep dip. Do 20-30 reps if you can!

3. Chair squats
Squat until you can feel the chair beneath you and then rise again. Repeat 10-20 times.

4. Arm waves
Just hold your arms out to each side and shuffle your wrists from side to side. Repeat 20-30 times.

5. Wall sit
Sit against a wall for as long as you can hold it.

3 really easy ways to reduce the stress in your life

Feb 27, 2014

by Amber Saunders

It’s no secret that stress is not good for your; however, it doesn’t stop us from experiencing it. Stick with these three tips and you will be stress free in no time, or your money back (we don’t mean that literally…)

Make exercise a daily part of your life

The best way to reduce stress is to exercise if away. Workouts encourage your body to produce natural stress-relieving hormones that help to keep you healthy and stress-free. Try pilates, yoga or just go for a run.

Don’t bring work home

The office is probably one of the most stressful places for you and workload can often become overwhelming but bringing work home is a huge mistake. Remember, it can always wait until the morning.

Eat the right food

Your diet directly affects your behaviour so good eating habits can do wonders for your stress levels. Put away the coffee and the sugar and you will have more energy to get things done thus making your life more efficient and less stressful.

Get fit with Jillian Michaels’ 6-week workout

Feb 27, 2014

by Amber Saunders

With level 1 of Jillian Michael’s 6 Week Six-Pack Abs Workout, you will learn just about everything from strengthening your core to the importance of stretching.

This 30-minute video is perfect for the busy woman who only finds time to exercise once a week.

Check it out!

Do you know the best time to exercise?

Feb 26, 2014

by Amber Saunders

The most effective way to benefit from your workout is to plan it at the right time. Did you know, exercising at different times during the day can give very different results?

Workout in the morning to lose fat

Running on a treadmill before breakfast helps you to burn off 20% more fat than if you ate your brekkie first.

Exercise after dinner to tone up

Exercise performance greatly improves during the day as muscle strength increases and your coordination is better. This means that you will be able to push yourself that little bit further.

Early evening is perfect to prevent any injuries

If you are prone to injuries while you exercise such as pulled muscles, soreness or sprained limbs the best time for you to do your workout is in the early evening. This is because your core temperature is at its peak and you won’t be as vulnerable to strains or injuries.

Don’t let the weather beat your exercise routine

Feb 11, 2014

by Amber Saunders

The worst part of exercising in the rain and cold is actually finding the motivation to step outside.

Unfortunately, the Irish weather is not one for too many clear skies so it’s time to beat the weather blues and get back out there.

Dress appropriately
Remember: “there is no such thing as bad weather, only inadequate clothing.” So, with that in mind, layer up before going out. Gloves, head band and base layer are great but don’t forget that your body will warm up as you train so leave the scarf at home.

Check the weather
Just because it’s a mini storm out now doesn’t mean it will still be there later. If things are to clear up just push your training back a few hours. Simple.

Use your head
Unless your usual route is covered in ice or there is a hurricane blowing outside, you should be fine; but, always think about where you are going and change it to suit the weather.

If all else fails…
If it’s not clearing and you really can’t bear to get wet, head to a gym. You will feel so much better for making the effort.

Now ignore the snow and get out there.

The ultimate songs to motivate your exercise routine

Feb 10, 2014

by Amber Saunders

The best accompaniment to an exercise regime is music. A great song will help you keep the beat, keep you motivated and will help you when you hit a wall – not literally.

Whether it’s running, walking or hitting the gym, these songs are bound to get you moving:

Top five running songs to get your feet pounding

Ellie Goulding – Burn

P!nk – Run

Outkast – Hey Ya!

Eminem – Lose Yourself

Florence and the Machine – Dog Days are Over

Top five songs to get you pumped in the gym

Black Eyed Peas – Pump It

Daft Punk – Harder, Better, Faster, Stronger

Kanye West – Stronger

Fatboy Slim – Right Here, Right Now

Limp Bizkit – Rollin’

Swing your hips with these top five walking songs

Taylor Swift – You Belong With Me

Journey – Don’t Stop Believing

The Killers – Mr. Brightside

The Coronas – San Diego Song

Foo Fighters – My Hero

Now get those runners on and get moving..

Start your day off the right way

Jan 31, 2014

by Amber Saunders

We could all do with a bit of help in the morning to get the day off on the right track. You might even manage to give the person sitting next to you on the bus a friendly smile if you start off on the right foot.

Try these four things before heading to work… you will feel the better for it – we promise.

Eat breakfast
Breakfast is the most important meal of the day. Skipping it is not only bad for your health but a hungry worker is a grumpy worker.

Have a cup of warm lemon water
This drink may not sound particularly appealing but it activates digestion and is a sure way to prevent dehydration before you get to the office.

Exercise
This is usually the last thing most people want to do in the morning but it is one of the best things you can do. Go for a quick jog or do some stretches, whatever you choose will help relieve any stress.

Create a positive mantra
Tell yourself you’re going to have an awesome day. You’ll be surprised at how amazing you will feel after saying it out loud a few times.

Now go on and enjoy your day!

3 kids games that can give you a flat tummy

Jan 26, 2014

by Amber Saunders

Even the idea of working out can send a feeling of dread straight to the pit of your stomach. Running mindlessly on treadmills, trying to keep your balance on the cross-trainer, squating – they’re all just torture methods in disguise.

It doesn’t have to be that way though. Here are three fun things you did as a kid that can give you a great cardio workout and tone those abs.

Hula Hooping:
It’s a cardio workout that strengthens your core, can prevent lower back pain, improves your coordination and burns calories. Basically, it’s amazing. A kid’s hoop will do, but do consider investing in a special exercise version that’s weighted for a more efficient workout.

Skipping:
Whether you use a skipping rope or your broken clothes line, skipping is one of the best cardio workouts around. Mix up your routine with a few different techniques, while keeping a decent pace and you could burn an average of 12 calories per minute. Just take care to wear good shoes and avoid very hard surfaces in order to protect your knees.

Trampolining:Bounce your way to a healthier body. By staying on the trampoline for at least 15 minutes at a time, you can give yourself a great workout. Add some star jumps and even a couple of tumbles if you’re brave (or coordinated!) enough and you’ll be in great shape.

What you need to do after exercising

Dec 15, 2013

by Amber Saunders

We all know the benefits of going to the gym and keeping up a well-balanced exercise regime – your body will be toned and strong and your mental health will benefit too.

However, while we know the types of exercise we should do, it’s the ‘after’ part that causes confusion.

After you work out, you need to make sure you help your body repair itself, especially if you’re taking part in vigorous training.

Here’s the science bit: during training, muscle proteins are broken down and your carbohydrate and electrolyte levels are decreased. In order to help your body repair itself, you need to treat your muscles to enough nourishment so they can keep up with your exercise demands.

You’ll need to consume carbohydrates, proteins and up your fluid intake. High-quality proteins like whey and soy will aid muscle repair and relieve any soreness. Many people treat themselves to a whey milkshake after exercising and there are some nice flavours available.

So, if you are planning on upping your exercising regime make sure you stock your cupboards full of carbohydrate and protein shakes, electrolyte drinks and protein bars.

The best way to beat your hangover

Nov 23, 2013

by Amber Saunders

If you were out last night and are now feeling the pain, you’ll appreciate our advice on how to beat the dreaded hangover.

Before you get your hopes up though, you should know that there are no magical cures for the heavy head and queasy stomach; however, eating certain foods will help you survive the day.

Start by having a few berries or a handful of nuts. These will help your body reduce the inflammatory response to your alcohol consumption.
If your stomach is feeling a bit dodgy try having a ginger tea or a smoothie with fresh ginger. This should help to ease off your nausea.
Don’t forget to keep hydrated. Sip on some water or juice. An electrolyte sachet is also a good way to restore your body.
Try lifting yourself out of bed or off the couch and go for a walk or a jog. While this may be the last thing on your mind right now, exercising will help your body remove the toxins of the night before and you’ll feel so much better afterwards.

Best of luck!