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exercise

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At this point we all know that working out is one of the best ways to stay fit and healthy. While there are days when we walk into the gym feeling like an absolute boss and let nothing distract us from absolutely smashing our workout, there are other less productive days to be had. 

Trying to squeeze in gym time is hard and the last thing we want is to waste our time sweating it out and not getting any results. If you want you workouts to be 100 per cent effective every time, then try avoiding this common errors:

Doing the same thing every time:

If you love routine and don't feel yourself getting bored, you should keep in mind your body will. If your gym routine gets too easy then your progress will slow down, so try changing things from time to time. 

You take too much rest:

Set a certain amount of time and stick to it, use a timer if you need to because over doing it on the 'rest' periods can mean your workout will be less effective.

You're dehydrated:

Especially when working out in the morning. Working out while dehydrated can leave you feeling dizzy and sluggish so make sure you're drinking water before during and after your workout. 

You forget your recovery:

Stretching, foam rolling and the likes are all important to help your muscles repair so you don't end up achy and regretting your workout. Avoiding injury is key to making sure your fitness routine is one you can stick to.

Checking social media:

Losing focus and slowing down your workout can mean you spend more time in the gym than you realise, and only half of it has been spent working out. Unless there is a realy emergency then it's best to ignore your news feed and Instagram likes while you can.

Not having a good workout playlist:

Does anyone ever feel inspired to finish five rounds of burpees when All of You is playing in the background? Probably not. So take some time to set yourself up with a nice collection of tracks that will keep you motivated for a gym session.

Not working on your weaknesses:

If you struggle with certain exercises than instead of ignoring them entirely, ask for some advice to try and pinpoint where you're going wrong. If you don't then you might find yourself making very little or no progress despite visiting the gym several times a week. 

 

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It's that time of year again when everyone and their mother start to bring their workout indoors.

Who wants to run around in the cold anyway?!

But that doesn't mean you are limited to the treadmill or yoga mat. 

Women's Health have figured out four moves that you can sneak in at home to sculpt your body without trekking in the rain to the gym. 

Exercise 1 – Face-down hip external rotation

Lie face-down with your arms folded under your head, and legs extended straight behind you. 

Bend your right leg, with your knee pointed out and resting on the floor, and place your foot on the back of your left knee, keeping both hips on the floor (A).

Contract your right glute and lift your right knee a few inches off the floor while trying to keep your hip down, holding for 10 seconds (B).

Relax, and repeat for 15 reps on each leg.

 

Exercise 2 – Windshield wiper

Bend your knees and lift your legs until your thighs are above your hips (A).

Press your palms onto the floor and lower your legs to the left. Keep your legs together the entire time (B).

Go as far as possible while keeping your right shoulder glued to the floor. Then bring your legs back to centre. 

Relax, and repeat 8-12 times on each side. 

 

Exercise 3 – Glute bridge

Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart.

Your toes should point straight in front of you. Place your arms along your sides (A).

Gently press into your feet as you raise your hips up (B). Hold for five to 10 breaths. 

Relax, and repeat 12-15 times. 

 

Exercise 4 – Superman

Lie on your stomach and draw your belly button towards your spine to tighten your abs.

Keep your legs straight, arms stretched out over your head, and palms facing each other (A).

Raise your arms and legs, push your hips into the floor and engage your back muscles (B).

Hold for five to 10 seconds, then slowly lower to the floor.

Relax, and repeat 12 times.

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A good cardio session goes a long way toward blasting unwanted fat, but it's not always appealing to hit the gym after a hard day at work.

If you find you relax more into exercise when you're in your own environment or outside with a friend, that doesn't mean you need to compromise on calorie-burning.

There are many different styles of exercise that can benefit your body without you ever having to step inside a gym.

Check out these activities… they'll burn more calories than you might think,

Running
It's no surprise that running is a great way to melt fat, as it exercises the legs, core and bum, all of which are huge calorie burners. Jogging outdoors on undulating terrain works your muscles far more than running on a treadmill, so get out and get active.

Skipping
Root your old jumping rope out of the attic and give this a go – it's a boxing training staple that burns around 340 calories in 30 minutes. Keep your feet slightly apart, stand up straight and ensure your jumps are low to the ground.

Dancing
Ok, slow-waltzing around your living room won't burn off much fat, but up the tempo and you'll get your lungs pumping soon enough. Choose a playlist of songs that's as long as an average workout, say 30 minutes, and get dancing. Slow things down at the end for a cool off.

Brisk walking
Walking burns around half as many calories as running, but get a brisk pace going (enough that you can't keep up a conversation) and you'll feel the results. Aim for short, quick steps and you should burn around 170 cals in 30 minutes.

Swimming
If you hate the gym but don't mind hitting the pool, then swimming should be your exercise of choice. Half an hour of front crawl burns around 250 – 300 calories, plus it's a low impact, total body workout. Win.

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There’s nothing worse than nails that are so weak they break ALL the time.
 
If you want long and strong nails, it’s time to start taking better care of them. Just like the rest of your body, your nails require tender, loving care so you should never just ignore them.
 
Boost your protein

 

Protein is a building block for your nails, so make sure to add a lot of protein into your diet. Lean meats, eggs, and low-fat dairy foods are a great way to pump up the amount of protein you intake.
 
 
Nail oils

This is another thing you should be doing everyday. Simply rub a bit of nourishing oil into your nails and cuticles for about 60 seconds every morning and night.
 
 
Exercise

 

Exercise boosts your circulation throughout your body. That translates to better blood flow to your nails, which means a better flow of nutrients that your nails need for good health.
 
 
Filing

 

File your nails once every two weeks. Not only does it prevent snags and ingrown nails, it helps to keep them healthy and in shape.
 
 
Never peel your nail polish

 

This can actually take the top layers of your nail with it, which makes them thin and weak. That means way more breakage down the road. ALWAYS use a nail polish remover or if you have gel nails, make sure to go to a professional to take them off.
 
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Ah yoga. The practice is supposed to allow to relax and refocus. Well, that is what is supposed to happen. A lot of the time though, we find ourselves feeling a little less zen and a touch more flustered.

Most of the die-hard yogis will never admit it, but there are plenty of borderline mortifying things that are bound to happen whenever you take to the mat. Such as…

You try to imagine how flattering those yoga pants are when your being a ‘warrior’:

Which leads to you then having a creep on the other ladies/men in your class:

‘Stretching up to the sky like a proud tree’ can lead to the realisation that you may have forgotten to shave your underarm area:

You feel a bit courageous and hold a tricky pose for an extended period:

Then realise no one is supposed to bend this way and fall out it:

But you quickly brush it off as a ‘recovery stretch’. Smooth:

The underwear situation can be a bit… unpleasant:

Your yoga teacher might go a little too far with the metaphors, for example:

You will discover the joy this is Shavasana, basically adult-napping:

 

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It sounds like the perfect solution: no nasty direct debit gym memberships and no having to haul yourself from the couch to the gym on a wet and windy winter evening.

But breaking a sweat at home isn't always easy – not least when but don't have a clue where to start in terms of equipment.

In fact, if you don't choose your at-home workout stables carefully, you run the risk of wasting money on devices that are poorly designed, difficult to use or simply take up too much space. 

After all, how many machines end up as clothes racks after a month or so?

So here, SHEmazing! details three of the key things you need to consider before setting up your ultimate at-home workout area:

 

Available space

Some machines can take up a lot of space so you need to consider where to place it. Equipment varies in size so measure everything and double check it will fit – otherwise it will probably end up in the attic or shed.

 

Features

A clever thing to do is make a list of all the features you want your equipment to have. This way you won't be disappointed when it arrives and only has half of the things you want. Equally, forking out for fancy-pants stuff that boasts a load of advanced specifications you don't need or want is a waste. 

 

Budget

The best home-equipment is often expensive and you should think of it as an investment. Do keep in mind that quality matters – you will likely get a better workout from a more expensive, solidly built, and reliable machine that will hold up through daily use. Otherwise you run the risk of the machine breaking down early on. 

 

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We all have our preferences in life, but it has been debated for many years as to what drink you should consume after a workout.

Water or sports drink?

When you work out you lose electrolytes, which are essential to ensure your body's cells are working properly. 

Sports drinks can help replenish electrolytes (usually sodium, chloride and potassium) lost during intense exercise, and because they contain sugar, they also give you an energy boost to help you get through your workout. But that doesn't mean you have to gulp them down pre and post-workout.

So here we look at the facts; what is better for you, and which drink supports you more:

Water works

Proper hydration is the MOST important way to protect your body before, during and after exercise. You should drink plenty of water regularly as it's the best thing for your body.

Fitness guru, Jody Swimmer says, "Most people don't drink enough water, so when you go to the water fountain in the gym, take eight big gulps. Keep going to the water fountain and always bring your water bottle."

 

Sports drinks have calories

This is one downside to sports drinks. For everyone on a calorie-controlled diet, this is something to consider. 

"Sports drinks typically have calories, and if you're trying to watch your calories, those can sneak up on you," Swimmer says.

In fact, sports or energy drinks have nearly the same amount of sugar and calories as a fizzy drinks or fruit juice. That can add up quickly if you down a couple of sports drinks throughout the day – especially if you drink them when not exercising. 

 

Consider how hard you exercise

Jody also notes that most people don't need sports drinks because generally they don't work out hard enough to require them. 

Only people who work out heavily – like weight-lifters or long distance runners – might benefit from sports drinks. 

So in some ways, yes, sports drinks can benefit you greatly but if you only work out for an hour or two a day they are really not needed. 

For moderate work-outs, avoid calories and just drink plenty of water to fuel your body.

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Next time you're considering sleeping through that 6.30am alarm and giving the gym a miss, take some motivation from Instagram's fittest ladies.

From workout inspiration to protein-packed #foodporn, these Irish health and fitness fanatics never fail to deliver. While some of these amazing women are personal trainers or nutritionists by trade, others are fitting their passion in around a normal 9-5 lifestyle.

Here are just five of our favourite Instagrammers…

Sinéad Forde (@sineforde)
After battling anorexia and bulimia during her two 'past lives', Sinéad has now found a balanced, healthy lifestyle that works for her. She's currently training for her first fitness competition this November, and you can follow her journey on Instagram.

 

A photo posted by Sinead Forde (@sineforde) on

 

Amanda Moroney (@recalibratedbodies)
This Clare-based personal trainer has abs to make your eyes water. Amanda and her boyfriend Daniel set up online company Recalibrated Bodies to share their "knowledge & passion for health, fitness and wellbeing" and have been enjoying huge success with clients worldwide.

 

A photo posted by @recalibratedbodies on

 

Sarah Moloney (@sarstri)
At just 17, Sarah has already abandoned the world of fad dieting for a different approach – flexible dieting involving counting the macros (grams of protein, carbs and fat) in each meal. Combined with a regular training routine, Sarah has seen amazing results.

 

A photo posted by Sarah Moloney (@sarstri) on

 

Georgia Hickey (@georgiasfitlife)
Personal trainer Georgia is another advocate of the macro-counting diet and we LOVE her creative takes on mealtime. Expect lots of tasty, filling treats that for once AREN'T considered a "cheat meal."

 

Woke up late this morning… Oops! Having some 85% dark chocolate on my egg white oats this morning!

A photo posted by Georgia Hickey – BTY Fitness (@georgiasfitlife) on

 

Joanna Larby (@makeupfairypro)
Make-up artist and model Joanna began her fitness journey earlier this year and has had an incredible transformation so far, all through clean eating and regular training. She's also kept her amazing (and all natural) curves, tailoring her exercises to tone and tighten those areas rather than lose her shape completely.

 

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Have you been feeling sluggish lately? It comes to midday and you're already feeling tired? It can be tough for many people to drift off to sleep but here are a few handy tips on how to get a good night's sleep and in turn feel better all around.

 

Keep a sleep schedule 

Try to go to bed and wake up at the same time every morning – even if it's at the weekend (we know, we know). If you keep to the same times every day it will trick your body into relaxing into a better night's sleep.

There is a kink in the rule though: if you simply can't get to sleep within 15 minutes, get up and do something relaxing. There's no point agonising over it as that might just keep you awake longer. 

 

Have a bedtime ritual:

Do the same things at the end of every night to tell your body it's time to wind down. This could include having a shower or bath, reading a book or listening to soothing music. 

 

Keep an eye on what you eat and drink:

Don't go to bed hungry or full. The discomfort of it will probably keep you awake and thinking about it. Be careful with how much you drink as well as it will keep you from midnight trips to the loo. 

 

Get comfy:

A comfortable sleeping arrangement is key when trying to get a good nights sleep. If the room is too bright or too noisy, it will hinder you nodding off. Try black out blinds or ear plugs to get to optimum comfort.

 

Exercise:

Include physical activity in your day time routine as it can help you fall asleep faster as it will tire you out. It doesn't have to be anything too heavy, even a half an hour jog in the park will do.

 

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For anyone who isn't aware of what a Fitbit is, it's a heart-monitoring device you wear around you wrist while you exercise so you can track if you are losing weight and burning calories. 

But it turns out, it can be used for more than just hitting the gym. One woman decided to wear it while having sex with her partner so track her heart rate. 

This brave soul shared the information about her 8 minute session on Imgur and it has since gone viral with many people saying they are going to try the same thing. 

The gadget recorded the peaks and drops of different positions and climax during sex. An average of 109 beats per minute were recorded and that figure is within the range for burning fat. 

The woman who posted the graph described herself as a 'fit lady' and said she has a resting heart rate of 60bpm and that her heartrate is slower when she is at the gym than shown in this graph.

The graph has been viewed over 1.7 million times and people have began seriously analysing it in the comments section below. 

“Everyone focuses on the time,” noveltysin wrote on Reddit. “I lose track of it. Time stops. I'm happy.”

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Have you ever watched a horde of runners fly by and wondered how on earth do they do it?

Long-distance running can be as much of mental challenge as a physical one. Most of us consider how much longer we have to go, or ask ourselves why on earth we’re putting ourselves through all that pain.

You wouldn’t be alone in wondering what on earth is going on inside the heads of those people jogging an “easy” 15 miles before work on a Monday. The British Psychology Society decided to do some research and their findings are making us feel a lot better about ourselves.

The study revealed that the runners surveyed spent 32 per cent of their time running thinking about how much “Pain” and “discomfort” they were in.

They also spent 40 per cent of their time considering how fast they were going and how much longer they had to go (the runs were at least 7 miles long). A popular thought to consider: “downhill, don’t kill yourself”.

To be fair they did spend the rest of their time out running considering their surroundings. Although while most were considering the beautiful scenery, others were concerned with any dangers hiding around the corner. Such as “I hope I don’t see any snakes.”

Some of our favourite thoughts from the survey:

"Hill, you're a b**** … it's long and hot.”

"This is such a fu**ing busy street. I hate it.”

"That sucked!”

"I need it to start raining, it's hot, its' really hot, humid.”

Another thing that makes this survey even better, the runners were asked to “think aloud” while they ran rather than trying to remember everything afterwards.

So the next time you drive past someone who looks like they’re giving themselves the best pep talk of their lives, they’re more than likely lamenting their dodgy knees or ill-fitting socks.

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They've been in LA for a week for a series of exciting meetings – but that didn't stop Michelle Keegan and Mark Wright from maintaining their tough fitness regimes. 

As they wrapped up their Californian stay, Ms Keegan took to Instagram to share a video of her husband of two-and-a-half months going for a gruelling run in the LA heat.

The actress is also well-known for her own intense gym schedule, however, she evidently didn't quite feel that she'd be able to keep up with super-fit Mark. 

Instead, she wisely chose to travel by bicycle – also taking the opportunity to capture the exercise efforts of her spouse on film.

In the resulting video she shared with her 2million followers, the 28-year-old said she was putting Mark "through his paces". She also set the clip to Eighties classic, Eye Of The Tiger, by US band, Survivor. 

And despite having a sweet tooth, Mark, 28, looks in incredible shape as he runs topless on a residential road in LA.

The duo have spent the week at the five star Mondrian hotel on the Sunset Strip. It is believed that they will now spend some down-time travelling across America before returning to their home in England.

 

Putting him through his paces!! @wrighty_

A video posted by michkeegan (@michkeegan) on

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