How to avoid the WORST gym related wardrobe malfunction

Oct 14, 2015

Of all of the public places that a wardrobe malfunction could occur, the gym is definitely the one area we would really prefer to not have to deal with that.

Unfortunately, there is one fashion snafu that remains constantly lurking at the corners of our gym session.

Whether you want to admit it or not, it has probably happened to you at some point. It sneaks up on us when we least expect it and lets everyone know it has arrived, even if we are the last ones in the know.

Until that oh-no moment in the mirror shows exactly what it’s been up to. Yes, this is all in reference to the infamous camel toe.

For future reference, here are some handy tricks to use so you can avoid that particular dreaded moment, or just give you a giggle at how ridiculous it seems to practice your squats in a dressing room. All for a good cause though!

Try before you buy:

All lower body workout bottoms should be tried on before being purchased. Try walking out of the fitting room to see what they look like in different lighting. Also, move around in them while you try them on, you often her stories of people busting out some lunges or squats in dressing rooms these days. You might as well save yourself the future embarassment.

How high is too high?

“High-waisted” and “workout” are two terms that used together a lot. Yes, high waisted pants can be super flattering, but if you're spending a lot of time hiking up that waist band, you may want to pause and consider if anything has gathered somewhere you rather it hasn't.

Marathon runners! Avoid new shorts on race day:

Runners are often told not to try new things the day of a big race. New foods or new shoes are not recommended on race day, and your shorts or leggings shouldn’t be an exception. While you will probably be too busy during the race to care about your fashion, sometimes those mid-race photos can lave you feeling like Chrissy here.

Roz Purcell on staying thin: ‘All I ate were vegetables and coffee’

Oct 12, 2015

by Amber Saunders

Model Roz Purcell has made something of a second career for herself with her love of cooking, but her relationship with food wasn't always so straightforward.

Nowadays, the 25-year-old has her own food blog, Natural Born Feeder, where she shares recipes for everything from paleo Ferrero Rocher muffins to dairy-free creamy chicken and broccoli bakes.

However just five short years ago, the model was surviving on a drastic low-calorie diet to stay as thin as possible.

"Five days a week I would just eat veg and at the weekends we would splurge on cupcakes," she said of her stint in the US after winning a contract with Donald Trump's modelling agency.

The former Miss Universe Ireland restricted her diet to drop the pounds, keeping her hunger at bay with copious amounts of coffee.

"I can never drink Starbucks again because I was using it to suppress my appetite,” she told the Irish Daily Mail’s TV Week magazine.

"It reminds me of being really hungry. I came back and realised I would never go through that again."

As for exercise, these days Roz uses a mix of high-intensity interval training, cycling, swimming and boxing to stay fit – a stark contrast to her former regime which consisted of non-stop running.

A photo posted by rozannapurcell (@rozannapurcell) on Aug 20, 2015 at 9:04am PDT

"I would run and run and run maybe 14 kilometers every day and downing coffee," she said.

"Models train like athletes now, that’s just the way it’s gone."

Speaking about her love of boxing to SHEmazing! recently, the model said her first attempt floored her – but she adored every bit.

A photo posted by rozannapurcell (@rozannapurcell) on Aug 18, 2015 at 8:27am PDT

"The first class almost killed me. Afterward I felt like I needed to go lie down for the rest of the day.

"But now I’ve found my stride and I’m loving it."

Five essential things to ask a fitness trainer BEFORE you hire them

Oct 11, 2015

by Amber Saunders

Finding a fitness trainer is a lot like dating, according to exercise specialist, Tony Gentilcore.

There’s a lot more to choosing the right training partner than just going for the person who looks like they have a great body, Tony explained to Women's Health.

“Just because somebody looks the part doesn’t mean they’re going to be a good coach and able to articulate exactly how to get the same results."

There are loads of different elements that go into making somebody the ideal trainer for you, so it's a good idea to look into as many of them as possible.

What certifications do you have?

You want to make sure your trainer is legit and has good foundation knowledge of health and fitness. A certification is a must, but a degree in exercise science or a related field is even better.

What's motivated you to become a trainer?

Look for an exercise trainer who chose their job in order to help others, to make the world a healthier place — not someone who just likes to workout.

Do you have experience helping clients work toward my specific goal?

This is important because many trainers work with every single client the same way – the way that they themselves got in shape. And that might not work for you.

Think of what you want your goal to be and make sure to hire a trainer that will work towards that and only that.

Can you put me in touch with any former clients?

Talking to a trainer’s other clients or reading their testimonials will help you learn what it’s like to work out with them before you fork over your hard-earned cash for your first session.

What's your training personality like?

Make sure you chat with the trainer enough before hiring them to make sure you’ll work well together.

“Some people want a drill sergeant who can keep them motivated, but others don’t like having somebody in their face,” says Tony.

The 10 most embarrassing things that could happen at the gym

Oct 8, 2015

by Amber Saunders

There's no doubt that hitting the gym has some amazing benefits. All of those endorphins pumping through your system can make your days seem infinitely better.

However, there can be moments when we just think it would have been better to stay at home. The gym is a hectic place with a lot going on and plenty of people moving about doing their thing.

Whether it's an unfortunate lack of co-ordination or a poorly located sweat patch, sometimes the gym can be the place where we experience the most mortifying incidents of our lives. For instance:

1. The classic execution mishap:

'I look exactly like the girl in YouTube video right now,' said no one, ever.

2. The slippery slope of the treadmill:

Attempting sprint intervals is really just setting yourself up for failure. Proceed with caution.

3. Trying to communicate with anyone you find mildly attractive mid-workout:

Yeah, so trying to flirt when you're at the bottom of a squat is probably not a great call.

4. When you forget your sports bra:

Might as well just go home then.

5. That 'hmm it's very chilly this evening' moment:

It happens. This is why 'squat proof' leggings are becoming kind of a thing apparently.

6. Armpit Neglect (or legs):

Winter is coming, make sure you don't forget a razor.

7. When your headphones are not on your side:

Great,so now everyone in the gym knows you listen to the Venga Boys to get pumped for cardio.

8. The traditional changing room snafu:

Sometimes the towels are small, sometimes people will just strut about sans towel. It can be hard to know where to avert your gaze.

9. The post-workout underwear issue:

"I definitely packed them this morning!" Soz, you clearly did not.

10. When you think you're getting the hang of this whole 'fitness' thing:

Oh, and of course, when you get busted taking a gym seflie. Morto

The 8 things you can expect to happen on any weight loss journey

Oct 6, 2015

by Amber Saunders

Whether you've decided to tone up, run a charity 5K, become a CrossFit addict or just cut out the takeaways and take up some brisk morning walks, a healthy lifestyle can be a big change.

Becoming the healthiest version of yourself can be somewhat challenging (looking at you 6am cardio sessions) but also incredibly rewarding. These are just a few things, some perhaps more enjoyable than others, that you can expect to come across when you overhaul your lifestyle.

You will become a food container fiend:

Controlling your portions can be a huge factor when it comes to weight-loss, and you also need somewhere to store all of your delicious healthy snacks. Speaking of…

Snacks will become seriously important:

Contrary to dieting myths, you do not need to starve yourself to lose weight. Instead you're going to be eating a lot more homemade snacks instead of strolling to the vending machine.

Veggies become a serious part of your life:

SO many nutrients, so little calories. A match made in fit girl heaven.

You may experience some jealousy:

Not everyone will be your cheerleader and they may become jealous when they realise that you've become such a fit badass. Spend more time with the people who actually support you instead of those who try to bring you down.

Mondays will become your favourite day:

This is because #MealPrepMonday can be a beautiful and delicious thing.

You will hit a wall:

Which is completely normal so don't get discouraged, change your exercise routine or perhaps up the intensity if you've made some serious strides.

Your social life may look a little different:

Pro-tip: Nobody wants to go to a spinning class and definitely not a hot yoga class when hung over. Fridays will become cheat days and you will want all of the pizza.

You will reward yourself with new clothes:

YES!

Five healthy ways to lose weight and feel great WITHOUT dieting

Oct 5, 2015

by Amber Saunders

We can all be creatures of habit, whether they are positive or negative.

The good news is we can use this particular tendency to our advantage. We can adopt healthier or more positive habits to over ride our negative habits, like the mid-week tendency to order takeaway rather than cook for no other reason except for 'because Wednesday.'

So, to help you ditch the fast food and adopt some healthier habits we found five healthy obsessions you can introduce to your everyday routines to help kick start a healthier lifestyle:

Take a walk:

Walking or running can become an addiction, but a healthy one you can use to your advantage. Whether you choose to rise a bit earlier and take a morning gratitude walk, or opt for a short one on your lunch break, the fresh air does the body and mind good.

Researchers at the Mayo Clinic, found exercise, even as simple as a brisk walk, can help you maintain a healthy weight, prevent heart disease, boost your mood and improve coordination.

Have a smoothie:

Smoothies are a sure way to pack in plenty of nutrients without having to spend hours cooking up a storm. You can find smoothie enthusiasts everywhere; especially on social media. And this healthy obsession is for good reason.

Eating a cup of spinach may seem tedious, but blending it with a bit of coconut milk and a slice of pineapple makes for a much more delicious option.

Pick up the phone:

Friendly chats filled with laughter are not just great for bonding, or catching up on any of the gossip you might have missed if your bestie lives far away. They’re good for your health, too!

Oprah magazine even called it the “talking cure.” A bit of banter with friends is said to have great health benefits that can help reduce stress.

Learn something new:

Whether it’s pilates, art or even a language- maybe your cúpla focail are a bit rusty?

Continuing education as we get older can improve the grey matter in ours brains, and help to avoid degenerative diseases, such as Alzheimer’s. It's also an opportunity to make new friends if you've moved somewhere new.

Treat yourself:

A self-care routine can include anything from indulging in a bubble bath, eating some dark chocolate, reading a book or whatever leaves you feeling ready to take on the world again. And yes- Netflix marathons of your favourite series definitely count if need be.

The 7 things all women who lift weights will NEVER admit they do

Oct 1, 2015

by Amber Saunders

When you make the decision to step off the treadmill and move towards the squat rack, the gym can become an entirely new world.

It can take some time to get used to the change in routine. However, once you have you might just start to abandon your go-to spinning classes altogether.

The stronger you become, the better you start to feel- and apparently slamming heavy things can act as a bonus stress reliever (all when done under proper supervision to avoid injury of course).

Making excuses to wear tank tops even when its winter is a common side effect because yes, your shoulders do look great, good job- but there are some other things girls who lift weights are guilty of doing that they will never admit to.

1. Making those weird angry growling noises, or just shouting:

Ryan is all about that growl…

2. Wanting to happy dance when they nail that last rep:

3. Getting really pissed off when creepy guys offer unsolicited advice:

"I don't need you to spot me thanks, I'm just picking up my water bottle."

4. Faking how annoyed they are about their calloused hands:

*lies*

5. Admiring their own booty ‘gains’:

6. Ignoring the ‘eat clean, train dirty’ mantra from time to time:

"I'm just all about the gains right now… so I need this entire cheescake."

7. Buying pants specifically because they make their quads look amazing:

SO MUCH NEW FUN!!! SQUAT SQUAT SQUAT SQUAT SQUAAAAAAAT @davidlloydleisure

A photo posted by Chloe Madeley (@madeleychloe) on Sep 3, 2015 at 3:50am PDT

10 gym outfits to motivate you when you’re NOT in the mood

Sep 29, 2015

by Amber Saunders

Sometimes we just need an extra bit of motivation to get ourselves to the gym.

As the temperatures start to drop and the evenings get shorter and shorter, it can be a little bit harder to get ourselves out for a run. Leaving our warm cosy beds on dark mornings for a gym session tend to have us feeling a tad reluctant.

However, when you take into consideration having the chance to show off a whole new outfit things start to seem more fun.

We found some very stylish, and practical, gym outfits from around the internet that are sure to give you some fitness (and style) inspiration for your next sweat sess.

For when you need don't want to let go of summer colours:

A photo posted by JOGHA SPORTSFASHION (@joghacom) on Sep 20, 2015 at 2:07am PDT

When you're just being honest:

For anyone who knows that having their shoe game on point is half the battle:

Dear @khloekardashian – we're completely obsessed with your fitness closet designed by @laclosetdesign❗️See more pics on self.com

A photo posted by SELF Magazine (@selfmagazine) on Jul 28, 2015 at 10:51am PDT

Co-ordinated outfits make us faster, right?

A photo posted by Under Armour Women (@underarmourwomen) on Jul 8, 2015 at 6:36am PDT

When you want to workout, but also look chic AF:

A photo posted by lululemon (@lululemon) on Dec 19, 2014 at 5:29pm PST

Cookies as accessories? Maybe not, but that windbreaker looks practical and cute:

A photo posted by Reebok Women (@reebokwomen) on Jun 5, 2014 at 8:49am PDT

Leggings on fleek every day of the week:

A photo posted by Fit Is An Attitude (@fitisanattitude) on Aug 30, 2015 at 1:15pm PDT

We want them all:

8 things twentysomething women should know about losing weight

Sep 25, 2015

by Amber Saunders

Possibly the most important thing for any person to keep in mind is that while your weight can change when you adjust your diet and exercise routine there are things you cannot change. Your height and the length of your limbs are things you are pretty much stuck with.

So there are some parts of your body you need to learn to love. If you do decide to go on a weight-loss journey however, here are a few important things to keep in mind.

Sleep is the ultimate lazy girl’s diet swap

Getting at least seven hours of sleep every night helps you manage your appetite. While late nights and extra early mornings can mess with your hunger hormones and lead you towards high-calorie foods.

Losing weight without a healthy diet is very difficult

You can’t out-train a bad diet. No matter how many hours you spend at the gym it won’t work if you consume more calories than you could possibly burn.

You don’t need to join a gym to lose weight

The internet is a wonderful place where you can find plenty of useful workout tips and guides to help you get started. Here’s one you can try today.

Doing the same workout every day is not ideal

Being an expert at the top of the aerobics class might give you a confidence boost, but if you get too comfortable you’re going to stop seeing results, so try and mix it up.

You have more than enough time to work out

Making the time to look after your health now is only going to help you develop better habits your future-self will thank you for. Do you really need to watch the next episode of GBBO or can it wait until tomorrow?

Alcohol will stop your progress

Just because the nutrition labels on wine bottles aren’t as obvious as some other things in the supermarket doesn’t mean the calories don’t exist. They will add up and stop your weight loss progress.

Sometimes eating more food can help you lose weight

Filling up on more nutrient dense foods like leafy greens or other non-starchy vegetables will fill you up without all the calories.

Your bestie’s diet may not work for you

Someone’s low calorie diet might leave you hungry, or another friend’s high-protein diet might be more calories than you need.

These are the sevens things that are secretly ruining all of our workouts

Sep 19, 2015

by Amber Saunders

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.

YES! The real reason you can’t lose weight is actually not your diet

Sep 18, 2015

by Amber Saunders

While we may all have the very best of intentions when it comes to our healthy lifestyle and clean-eating diets, from time to time we tend to let some things slide.

It is very easy to find ourselves sitting in the office on a Wednesday at four o'clock and find ourselves day dreaming about all of the chocolate bars to ever be found. Before you know it the fantasy is reality and we are drowning in biscuits wrappers and not ever a little bit sorry. Until the sugar crash hits and we want to weep.

However, a new study made have found reason for us to dry our tears because our weekly treats may not be as detrimental to our dream bodies as we think.

A study published in the journal Obesity found that the one thing that is the biggest barrier to weight-loss is not in fact edible.

Sleep deprivation is in fact the biggest obstacle to dropping any excess pounds you might be worried about. Sleep is incredibly important to help us maintain a healthy weight.

This is because when we get enough deep sleep, we are better equipped to make healthier choices throughout the day. Sleep also helps us to regulate our blood sugar which can mean we avoid having any sugar cravings during the day.

The study took into account 189 people and found that those who caught up on enough sleep would wake up feeling more motivated to eat a properly nutritious breakfast and engage in physical activity as well as avoid unhealthy food.

So, rather than tormenting ourselves and shunning any and all tasty (although mildly unhealthy) treats, perhaps we should consider having an early night instead? Or at least try and squeeze in more naps.

This is how an actual nutritionist does a detox that really works

Sep 18, 2015

by Amber Saunders

You should probably pay attention to his one because this is the kind of advice that people pay hundreds of euro to hear.

Over the course of the weekend, the summer, your holidays of just a Wednesday we can easily fall off of our healthy eating bandwagons and raid the biscuit tins. Our efforts to make up for these little slip ups can apparently not be any good for us at all.

So, instead of putting yourself on a no-carb, no-sugar, no-fun emergency detox, have a look at what holistic nutritionist Eve Kessner does when she decides a detox is on the cards.

All of the water!

"Drink lots of water," Evesays. Besides balancing out the dehydrating effects of any imbibing you did over the weekend, Kessner credits water with helping the body "flush out any toxins it's holding on to." Start the morning with hot water with a lemon, which among other things has been shown to aid in weight loss.

Get some sleep:

"This one is tough [when you have a busy schedule], but super important for your body's recovery," explains the SoulCycle instructor. Skipping sleep can lead to stress, weight gain, and an overall decline in good health.

Try and fit in some exercise:

She suggests a fast-paced cardio session since it will boost the body's metabolism, so you can definitely burn off some of those weekend indulgences. If you went completely overboard on Sunday and the thought of a high-intensity workout makes you feel a tad unsettled, try a walk in the fresh air instead.