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She has one of the most coveted figures in Hollywood – and Sarah Hyland has now shared some insight into just how hard she works to get that killer body.

The actress, who over the weekend also shared a serious #bodygoals gym snap in which she dons a tiny monochrome crop top, has revealed that when it comes to exercise, she LOVES to mix it up.

The 24-year-old New Yorker, who is currently embarking on a more intense training schedule, took to Instagram last night. In the resulting snap, shared with her 2.2million followers, Sarah dons a tiny grey and neon crop-top and navy Yoga pants. 

She is suspended from the ceiling – evidently taking part in a challenging aerial silks workout. 

"Stepping out of my box and trying new fun things for myself!" she captioned the photograph, adding lightheartedly: "Gonna join the circus."

Also known as antigravity yoga, the exercise involves a mixture of the likes of yoga, ballet and Pilates – all carried out on silk hammocks. Advocates say it strengthens, lengthens and tones your physique fast.

However, in the March issue of Cosmopolitian, Ms Hyland furthermore admitted that she's a big fan of fast food. The Modern Family star even said she "would eat Taco Bell every day!" if she thought she could get away with it.

She is currently dating Dominic Sherwood, 25, an actor and model, and the pair regularly go hiking, biking and walking together around Los Angeles. 

 

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If you’re after that Kardashian booty, here’s some home work outs.

Ok so we are now bombarded with pictures of that big booty we all want so much. And it turns out there are a few simple steps you can take in the comfort of your own home on the road to achieving that Kim K ass.

We’re not promising that you will be able to balance a champagne glass on your bum but these online tutorials will definitely help.

 

 

 

 

 

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There’s no doubt that once you embark on a journey to a fitter and healthier life the advice just starts rolling your direction from everywhere. It’s fantastic to have support if you’re attempting to overhaul your lifestyle, strength in numbers can be a very real sentiment.

However, in all of the tips and tricks handed out, there can sometimes be a few duds. We rounded up a list of some of the most common fitness myths that you can take with a pinch of salt.

If it doesn’t make you sore it’s not working.

 

Who made this What are you talking about? Burpees are FUN!! …. right? right !? www.kaylaitsines.com/guides

A photo posted by Kayla Itsines (@kayla_itsines) on

“Learning how to balance high-intensity workouts with moderate and low-intensity workouts is a crucial skill for creating a balanced, sustainable program,” says Jonathan Angelili, founder of TrainDeep.

Ab workouts will get you that coveted 6-pack

Nope. Trainers and nutrition experts have been telling us for years that you can’t choose where you will eliminate body fat. If you’re aiming for a flatter and firmer midsection, you need to revaluate your diet and incorporate high intensity interval training.

Never eat before a workout

Obviously tucking into a four course meal right before a long distance run isn’t going to end well. But you do need something to help fuel you through your exercise. Experts often suggest something like wholegrain toast with nut butters, or a banana if you fancy.

Cardio is essential no matter what you’re end goal may be

In fact spending hours on the treadmill can be counterproductive. Short bursts of high intensity workouts have been found to be more effective when it comes to fat burning.

It’s healthy because it’s gluten free!

This trend can be misleading, just because something is free of gluten does not automatically mean it is healthier. In fact you could end up creating an intolerance to gluten that you never had to begin with, which is not going to help you get fit, explains fitness blogger and personal trainer Aj Odudu.

No more carbs

No more fun. “Low-carb diets are only effective (and safe) for couch potatoes. Once you throw strength training, cardio or any type of sport into the mix, carbs become essential. Without them your workouts will suffer,” says fitness expert Jason Ferruggia.

‘I just want to be toned, so I can’t lift weights.’

Andrew Read of breakingmuscle.com explains why this phrase needs to disappear:  “What people really mean, in my experience, when they say ‘tone and shape’ is that they want to lose some body fat and make their muscles firmer.”

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We're all guilty of it: we wake up full of good intentions. We weather breakfast and maybe even lunch admirably, but at some stage we reckon 'feck it! – the diet starts tomorrow," before diving head-first into a giant glass of wine or family-sized bag of Kettle Crisps.

Because it seems that everyone is always starting their healthy eating regimes and exercise schedules 'tomorrow,' – or indeed 'on Monday…' or on the 'first of the month'.

So what's difficult about starting right now? And what can we do to give ourselves a kick up the arse?

Here, SHEmazing! brings you the ultimate guide to getting motivated…

 

1) Ask yourself why

Are you losing weight simply because you feel you 'should'? A lack of goals or clear targets will allow you to put off the best intentions indefinitely.

So ask yourself why: to fit back into your jeans; to look your best at a wedding; to be able to run 5km without stopping. Keep these goals in mind at all times until healthy living becomes second nature.

And write it all down too – then store it on your phone and refer back regularly. 

2) Know your triggers 

A lot of time, we don't really the reasons that prompt us to overeat – leading to binges. So work out how you eat and why. Do you eat because you're bored, or emotional, or thirsty? Do you always crack at 6pm? Are you someone who needs to have a treat day – or are you better off sticking to a diet plan until you start to see results?

Everyone is different – and you're best placed to identify your own nutritional pitfalls. While you're at it, clear the kitchen out of the food that you know you'll lean on after a tough day.

3) Preparation is key

No matter how much background checks you carry out – you won't get very far if you're not organised. This might mean having a stash of almonds or carrot sticks in your handbag at all times, so when hungry strikes you can reach for something healthy.

It probably means planning the week's meals in advance on a Sunday evening – hitting the supermarket accordingly.

Check out menus before eating out too in order to work out your best bets. The same goes to exercise and the gym: schedule in your sessions and stick to them as you would a job interview or important appointment. 

4) Spread the word

You'll need support no matter what – so tell your friends and family of your plans to get healthy and lose any excess kilos. Explain to them that you really want to quit the yo-yo dieting cycle, and that you're fully committed to making this plan work once and for all.

Spell out why this is something that's important to you, and emphasise that their support could well mean the difference between success and failure. For your own sake too – knowing that others know will help you stay on track.

5) Get visual

Dig out a picture of you wearing your coveted size 12 jeans – or a snap of you in a bikini looking pretty great. Make copies and stick them around your house: the fridge; your wardrobe; the bathroom mirror.

Knowing that you were once fitter and healthier than you are now proves that you can be that way again. If you want, you can even stick up a snap of a celebrity body shape you really admire.

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Apparently, it doesn’t matter if you are the fittest woman on earth of not, there’s still one little troubled spot on our bodies that gets on our nerves no matter how many kettlebells you’re throwing in the air.

You that awkward spot close to the armpit area that you never ever notice until it’s finally time to pull out the strapless dress and embrace the summer tank top season.

Well, lucky for us, Cosmopolitan caught up fitness instructor Elizabeth Bracero who picked some of the best, and easiest workout moves to tone up your chest and shoulders.

All you have to do is try to work up to four sets of 12 repetitions of each exercise. If you want to see results Elizabeth notes that you should try and complete the routine several times a week in addition to any other exercises you might be doing.

Give these exercises a try and finally get rid of that armpit awkwardness for yourself!

Push ups: or you can do push-ups on your kness as you build up strength to do complete push ups.

Chest flys: start with the weights above your chest and lower your arms down and to the sides, slightly bending your elbows.

Overhead pull overs: hold the weights over your chest with arms straight before lowering them towards the floor above your head

Bar front raises: keep your arms as straight as possible while lifting the bar up to shoulder height and then slowly back down.

 

 

 

 

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People love telling us how good exercising in the morning is for your health. They go on and on about how amazing they feel after pulling out all the stops and perfecting downward dog at the crack of dawn.

Speaking to Self magazine Jennifer Sherman, fitness instructor extraordinaire of NYC says: “Exercising early in the morning jump-starts your metabolism, keeping it elevated for hours and energizes you for the day.” 

Noted. But it’s still a struggle.  So, we rounded up the best ways to ensure you’re up and moving before your alarm even starts.

Plan your outfit

There’s so many options when it comes to gym gear these days. Planning your outfit the night before makes it less tempting to stay in bed and risk not letting the world see your brand new sporty style according to Jennifer

Sleep

No, we don’t mean actually having a lie in until mid-day. Instead try and head to bed earlier the night before so you’re well rested. Jennifer also says “move your alarm clock out of arm’s reach. This way you will actually have to get out of your warm bed to turn it off.”

Be gentle

Liz Arredondo of Be Shri Yoga reminds us that we can sleep in some very odd positions that make our muscles tight as well as sleepy. She says it’s important to try “deep breathing paired with gentle stretches before you start moving more actively.”

Make breakfast

 

A photo posted by LEAH ITSINES (@leahitsines) on

Make your breakfast the night before. Something like overnight oats are easy and filling so you have one less thing to worry about when you wake up.

Find a workout buddy

Author of The 30 Second Body Adam Rosante says “when you know someone is counting on you, you’ll be far less likely to bail.”

Use it as a shopping tool

Adam also suggests using your workouts as a saving tool. “For each planned day, you’ll put a pre-determined amount of money into a ‘pot.’ Watching that pool grow as your body tones is pretty addictive.” Feeling great, looking great and enough cash for a new wardrobe? Sounds like a plan Adam!

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While Lily Allen isn’t usually a fan of following the latest bizarre fashion or exercise fads and trends, it seems that she has found one she just couldn’t resist.

The 30-year-old Smile singer has indulged in a ‘face gym’ which is supposedly meant to act as a natural botox.

The mum-of-two shared a photo of her undergoing the treatment, captioning it “Putting in the hours @face_gym #tiring.”

 

Putting in the hours @face_gym #tiring

A photo posted by Lily Allen (@lilyallen) on

A ‘workout’ at the face gym consists of a number of intensive facial massages. These include a warm up, cardio, strength and cool down.

Well, okay then! We think we might wait and see how it works for Lily before we shell out €115 a pop for a personal face trainer. 

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Ah running. There’s nothing quite like the feeling of your lungs burning and your entire body shaking when you realise you have made a terrible mistake and you should never have attempted this charity 5K.

And that’s only how it feels putting on your running shoes.

Lucky for you, we found a couple of clever running hacks that will make it easier. We’re not promising you’ll become Sonia O’Sullivan overnight, but hopefully this can help you give it a go. You could become one of those people who gets up to run with the sunrise because you think it's fun. 

 

Make your snacks for pre and post running delicious.

Especially if you’re running first thing in the morning (you hero). Avoid mushy sandwiches and pre-packaged health bars by looking to real healthy individuals ideas. Buzzfeed asked real healthy people what they eat if you need some inspiration. Go for high-carb, low-fiber and low-fat snacks before you run. 

 

Get a proper sports bra

It can make all the difference. Consider the different types and go ask the professionals about this, it could turn your morning jog into a world record attempt, you never know.

 

Banish shin splints

These can feel like actual death. Runners World have compiled some easy exercises you can do every day to strengthen your calves and ankles if you suffer from shin splints.

 

Sign up for a fun running event

Colour runs are having a bit of moment in the last year or so. Fancy dress may not seem like ideal running gear but they do say time flies when you’re having fun. Any race that’s going to be playing music en route is a sure winner.

 

Invest in some trendy running gear

 

A photo posted by Run INKspired (@runinkspired) on

Make sure your headband game is on point. They work for both keeping your hair and sweat out of your face and also they’re hilarious and fun. You can also get some temporary body art to keep your motivation up while mid-run. Try these to make you feel like an actual cheetah and never give up.

 

Slow down

No need to tackle 13 miles your first time out. Break up some distances with brisk walking to help build up stamina. Try the Galloway method or make up you own by working with some of your favourite songs, walk for the verse then run for the chorus and so on. 

 

Stop stretching before you run

According to studies it won't make a difference. Google dynamic stretches instead if you need a good warm up before you run.

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So once again it’s Monday – the ultimate day of good intentions and solid aspirations to change for the better.

But it you feel like you need a serious kick up the bum when it comes to your diet (especially if your weekend meals consisted of chipper, Eddies, pizza and noodles), there are a few simple steps that can make a real difference.

For one, it’s time to stock up on the following:

Fillet steak: Good quality beef – of which this country is awash – is great for giving you a dose of conjugated linoleic acid (CLA), a compound that studies have shown help to whittle your core. (PS for the more adventurous, kangaroo meat is also high in CLA).

Coconut flakes: So long as they’re unsweetened (check the label) they're loaded with medium-chain triglycerides that are burned as energy rather than stored like other fats. Hurrah!

Spinach: Studies have shown that a spinach-packed juice every morning can really help you shed weight. The reason? Thylakoids – which are found in abundance in leafy greens such as spinach. They help you to keep you full AND burn fat. Double-win.

Barley: Great for when you need a carb-hit but want to stay away from an entire loaf of Brennan’s batch bread. Barley just doesn’t get the praise it deserves, in fact. Stick it in a soup or casserole, or cook it on its own as an alternative to rice.

Cherries: We all know that staying up late is bad news for your waist-line – so get a really good night’s sleep by snacking on cherries. They’re a natural source of the sleep hormone melatonin – something which helps to regulate your hunger.

And if you're looking to lose weight fast, don’t forget about these gems either:

  1. Yogurt
  2. Tomato
  3. Balsamic vinegar
  4. Honey
  5. Almond butter
  6. Cinnamon
  7. Garlic
  8. Lime
  9. Coriander
  10. Dark chocolate

 

PLUS! Two easy-peasy sweet treats to try…

Crunchy energy bites
Mix together 3 tbsp honey, 175g uncooked barley, 50g chopped cherries, 4 tbsp almond butter, and 1/2 tsp of cinnamon.

Roll into eight circles (like a biscuit), and place on parchment paper.

Then refrigerate for at least 20 minutes, before serving. 

Keep in a lunch box until you want more.

Chocolate-covered cherries
Break 30g of good-quality dark chocolate into a heatproof bowl.

Microwave for 15seconds before removing and stirring. Pop back in for ten seconds if required, and repeat until the chocolate is melted and smooth.

Then dip four/six whole cherries in the chocolate to coat.

Place on a plate and sprinkle with one generous tsp of coconut flakes.

Eat immediately!

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Motivating yourself to get to the gym for a workout is hard enough, so don't waste your time by slacking off when you get there.

If you're keen to see better results, a few simple changes could be all you need to boost your metabolism and burn even more calories.

These six things are proven to maximise calorie burn and make your body work even harder than usual, so give them a try next time you're exercising.

1. Work out in the morning
Your energy levels are generally at their highest in the morning as you've just woken up from a night's sleep, so it's natural that you'll be able to work harder at this time of the day. If you're not a morning person though, choose a time when you usually feel most energised, be it after work or on your lunch break.

2. Warm up well
Stretching or jogging for 5 – 10 minutes before an exercise session not only loosens the muscle but also gets the blood flowing so that you're burning calories before your workout has even begun. Ease your body into your workout to see better results.

3. Mix it up
A slow and steady workout might seem like the best way to do things, but it's important to give your body variety. Try a series of high-intensity exercises like jumping jacks, wall sits, lunges or push-ups, doing 30 seconds of each and taking a 10 second break between each one. If you're doing strength training, make each set a "superset" by combining two exercises in quick succession before a short break.

4. Don't be scared to use heavier weights
Many women have a tendency to go for small 2kg or 3kg weights for fear of getting "bulky," but using heavier weights is the best way to burn calories, and we promise you won't look anything more than toned and lean. Research has shown that using heavier weights for fewer reps burns 25% more calories than using smaller weights for more reps (eg. 5kg 10 times versus 10kg 5 times).

5. Eat shortly after your workout
Refuelling your muscles after a workout is essential for helping them to repair themselves and get stronger. The stronger your muscles are, the more calories you'll burn every day. Simple. So be sure to eat a protein-rich snack within 2 hours of finishing your exercise session.

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All day long on social media we are bombarded with frustratingly gorgeous fitspiration posts.

With picture after picture of perfect people with perfect six-packs – we're regularly led to believe that by "following these 27 easy steps" we too can be of a similar physique. 

And key to this trend is the requisite before and after pictures.

However, now one fitness professional has written a blog post on how these pictures can be extremely deceiving and why we shouldn’t always believe exactly what we see.

Sophie Kay, a qualified personal trainer from London, explained: “As a personal trainer and a fitness blogger I can see a lot of pressure in the industry to look and act a certain way which can be rather stressful and damaging for some people.”

She even posted a before and after picture that was taken just three minutes apart to demonstrate the tricks of the trade.

“All I did in the 3 minutes between the two photos was to turn off the overhead light, put on underwear that fit better, twist my body slightly to the side to show off my best angle, flex and, of course, add a filter. So don’t pay much attention to those ‘before and after’ shots!”

This isn’t the first time someone has shown us how these pictures can sometimes be false. Melanie from MelVFitness posted a similar picture last year.

In the image she posed in her bathroom with poor lighting and bad posture. She then changed her bikini bottoms, put on some tan, changed the lighting and put some make up on to show how these after pictures can all be enhanced to look a lot better.

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Much as we’re loving the hint of summer that Ireland’s getting at the moment, extra heat and humidity can be a bit of a pain, too.

If you’re a fan of exercising outdoors, be it running, cycling, walking or anything else, you’ll need to change up your choice of clothing come summer.

There’s nothing worse than having to stop every five minutes to fix slipping bra straps, brush your hair out of your eyes or remove yet another layer of clothing, so prepare for your next exercise session by choosing the right gear for the season. Staying cool and feeling comfortable will not only make your workout more enjoyable, but you’re likely to keep going for longer. 

Here are a few summer workout essentials to add to your arsenal…

1. A headband
Even with your hair tied up, humidity means you’ll be more prone to flyaways, so keep it all off your face with a non-slip headband like this retro-style Nike one.

Nike Womens Pro Headband, €16, Life Style Sports

2. A lightweight tank
Forget clingy fabrics and straps that chafe with a loose and light running tank top. This Adidas one is ultra-breathable, and we love the coral colour.

Adidas Womens Hi5 Tank, €20, Life Style Sports

3. A breathable sports bra
Breathability is as important as fit when it comes to choosing a sports bra for summer exercise, and it’s worth investing in a good one. Look for one with lightweight or mesh panels to avoid sweat pooling on your back or between/under your boobs… cos we all know that ain’t pretty.

Amoena White Mesh Performance Sports Bra, €39, Debenhams

4. Light runners
Avoid sweaty, achy feet with a pair of runners specially designed to ventilate feet and keep them cool as you run.

Adidas ClimaChill Ride Boost, €120, JD Sports

5. Non-cotton leggings
Go for leggings or pants in breathable fabric that won’t leave you feeling overheated when the sun comes out. These Dunnes ones are great value.

Matt & Shine Leggings, €25, Dunnes Stores

6. Running shorts
If you prefer shorts over leggings, go for a pair with moisture-wicking fabric and a good fit. This UnderArmour pair are perfect for indoor and outdoor exercise.  If its tight fitting shorts you find comfy, check out this run down of the best crossfit shorts available

Under Armour Womens Perfect Pace Shorts, €25, Life Style Sports

7. Non-slip headphones
Avoid having to pop your earbuds back in every two minutes by going for a specially designed pair of sports earphones that’ll stay secured.

Philips Sports Headphones, €14.99, Argos

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