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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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It’s tough to find the time to eat right and exercise – but actually a few simple changes can make ALL the different to your waist-line.

Here, SHEmazing! gathers up a handful of insider weight-loss tricks and tips, so you can be trim and healthy without even trying…

 

1) Take the stairs:

No more excuses! But something as simple as taking the stairs can have a BIG impact on your waistline. Plus, after a day or two you won’t think twice about skipping the lift or escalator.

The same goes for standing; instead of diving for the nearest seat on public transport, stand up tall and burn calories while you commute.

2) Don't shy away from a cold blast:

OK, it’s maybe not the most pleasant thing at the time – but afterwards you'll feel great. And an added bonus is that a cold, 30-second blast during your morning shower could help you burn fat for the rest of the day. 

If you just can’t manage that – at least then drink plenty of iced water. Indeed, German researchers found that drinking a litre-and-a-half of cold water daily can raise resting metabolism by about 50 calories: enough to shed a 1.5kg over the year.

3) Have more green tea:

Aim to drink a cup of green tea four times a day, and you could burn an additional 100 calories. That could result in weight-loss of a full kilo over the course of a month: not bad for doing very little other than sticking the kettle on.

If that’s not your thing a blast of caffeine can rev your metabolism by as much as eight percent, also burning around 100 calories daily.

4) Make sure to eat breakfast:

Mammy was right all along: it IS the most important meal of the day. That’s because eating breakfast jump-starts your metabolism. In fact, those who skip it (and there are a lot who are guilty of that) are four-and-a-half times more likely to be obese.

Stick to plenty of protein and slow-burning carbs though; that means that cereal, toast or fatty meats are out. A good bet? Scrambled eggs: in one study, overweight women who had two eggs a day for eight weeks lost 65 percent more weight than those who ate plain bagels.

5) Whip up some soup:

Home-made vegetable or chicken broth takes just minutes to put together. You can whip it up in the evening before you go to bed, ready for the following morning.

Have a mug before you head out for a meal (it will keep you away from the bread-basket and encourage healthier menu choices) or simply fill up a bowl and heat when you feel hungry – it will tick you over until dinner-time nicely and help you avoid nutritional pitfalls such as crisps, biscuits and chocolate.

6) Make Epsom salts part of your routine:

Weight-loss with no pain! Add one or two mugs of Epsom salts (available from pharmacies) to a hot bath to help draw out toxins in the evening. Get into a regular routine of two or three baths a week, and really speed up your weight loss.

Apparently this is a firm favourite with a load of models and celebrities – so certainly worth a try, we say.

7) Go to bed earlier:

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more fat gain around their tummies. 

So switch off completely – that means leaving all electronic devices at the bedroom door – and move away from Netflix, you have some serious shut-eye to catch up on.

8) Just ditch the diet!

Sure, we’ve heard it all before – but it’s said for a reason: diets don’t work! If you’re carrying excess weight, then pretty much the only way to shift it is to come up with a long-term, slow-and-steady programme that champions a healthy diet combined with exercise.

Juicing, shake, meal replacement or supplement plans are a waste of your time and money. Not only that, but you could end up heavier than when you began.

So eat more nutrient-dense food, avoid empty calories and make real efforts to stay active. Give yourself one meal a week too to eat whatever you want so you’re never deprived.

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He's clearly shed an impressive amount of weight in recent months.

In fact, Mark Wright reportedly slimmed down to the tune of some two stone prior to his May wedding to actress Michelle Keegan. 

And while his new wife certainly seems to be sticking to her healthy eating and exercise regime, the former Towie star has adopted a more relaxed approach for the summer months.

In the six weeks since he said 'I do,' he's posted a series of mouth-watering images to his Instagram account depicting all the fatty foods that he was previously depriving himself of.

There's the Chinese take-away he had the day after his wedding day; a meat-laden pizza; a tray full of McDonalds; cheesy treats; beer; garlic bread, and several ice creams.

Just yesterday, in fact, the 28-year-old tucked into a white chocolate Magnum, immediately followed by a Snickers treat. 

And last night he treated himself again: spaghetti bolognese accompanied by a cool beer, an extra large portion of Brie, garlic bread and plenty of pancetta.

Still, it doesn't appear to have done him too much damage – Mark looks as trim as ever, a feat which he can probably attribute to his committed gym-routine. 

Here, SHEmazing! takes a cold-hard look at Mark's post-wedding diet…

 

Noodles, rice, crackers – it's all there in this post-wedding day delight

 

Melted cheese and sausage seemed to hit the spot nicely for Mark

 

"Polished it all!!" he captioned this image: rum, raisin, toffee and mint choc

 

Get it into ya! The former Towie star treated himself to a McDonalds too

 

Mr Wright ordered this large, meaty pizza – complete with garlic dip

 

He then tucked into a white chocolate Magnum earlier today…

 

… And swiftly followed it with a Snickers ice cream

 

Mark's on dinner duty: Brie, beer, garlic bread, pancetta and pasta

 

Garlic bread, smothered in butter – and dipped in cheese. Why not!

 

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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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At this time of year, after finally shaking off the remnants of winter doom-and-gloom, plenty of us are taking a cold, hard look at our diets.

But following recipes, counting calories, eliminating sugar, or replacing meals is tedious – not to mention tough to stick with. 

Now research from the US suggests that one simple tweak could result in weight-loss that lasts.

It is being reported that high-fibre diets provide heaps of health benefits while being largely easy-to-follow.

Indeed, people who only added more fibre to their otherwise normal diet were able to lose weight, lower their blood pressure and reduce blood sugar levels. Hurrah!

And although they didn't lose quite as much weight as people following more complex diets, the researchers contend that their findings are encouraging for those who might be overwhelmed by the likes of paleo, Dukan, Atkins, or 5:2.

"For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message – increase your fiber intake – may be the way to go," said study author Dr Yunsheng Ma of the University of Massachusetts Medical School.

The study involved 240 adults who were at risk for developing type 2 diabetes. Researchers asked them to change their diets for one year.

"High-fibre foods are rich in vitamins and other essential nutrients," Dr Ma also highlighted. 

The results show that "one small step can have a big impact in your battle with the bathroom scale," said Joan Salge Blake, a clinical associate professor at Boston University.

"If you want to focus on one thing you can do in 2015 to help you lose weight, it might be increasing your fibre from whole grains, fruits and vegetables."

High-fibre foods, such as fruit and vegetables, as full of water as well as fibre – meaning they fill you up quickly. 

Alternative sources include beans, wholegrain and wholemeal rice and bread, pulses, nuts, baked potato with the skin left on, dried fruit, bran-based cereal, and porridge.

Most people in Ireland don't eat enough fibre: the RDA varies between 18g and 30g a day, depending on your age and gender.

Foods that contain 6 per cent fibre or more are considered to be high fibre foods, while those containing at least 3 per cent fibre are considered to be a good source of fibre.

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Editorial_Leader

It’s here… it’s REALLY here!

Yes, after what is being described as the most miserable May the country has ever seen (radiators at full blast; scarves and winter coats given regular outings) it appears that the sun has decided to grace our fair land with its presence.

Cue a steady stream of ice-cream, shorts-and-t-shirts – oh, and sun-burn.

And not only does red and raw skin look (gonna be blunt here) not very attractive at all, but harsh rays can furthermore be seriously damaging and ageing.

In short, sunscreen is an absolute must at this time of year – even when you’re on home-soil.

Still, Irish weather requires an Irish-appropriate product: enter P20 sunscreen – THE sunscreen for extreme weather conditions

We know that those who are frequently exposed to UV rays before the age of 25, as well as people who get sunburnt as a child or teenager, are at a much greater risk of developing skin cancer in later life.

In fact, their risk is almost doubled – and that means slathering on a higher SPF; think P20 sunscreen SPF 50.

And why do we love P20 in particular? Its unique formula is non-greasy (hurrah!) and fragrance free (hear, hear!).

Better still, it provides great coverage, even in water, for up to ten hours, meaning it only needs to be applied once-a-day.

The P20 range consists of SPF15, SPF20, SPF30 and SPF50+ and is suitable for those with very delicate and sensitive skin.

With prices ranging from €19.99-€34.99, P20 is available from pharmacies nationwide. 

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Beyoncé has been keeping all of us gripping the edge of our seats as she teased a big announcement to be made on Good Morning America.

Speculation was out of control all over social media with many guessing there may be a new collaboration with husband Jay-Z in the works. Some even went so far as suggesting there could be a sibling for the adorable Blue Ivy en route.

However, surprising just about everyone, Mrs Carter has instead revealed… a new diet secret. Hmmm, no wonder some fans are feeling a bit short-changed.

Still, there's no doubt that Beyonce's body is pretty darn amazing – and, certainly, we were all ears when the megastar began to open up about how she achieved her newly slim body.

Apparently it’s all down to the “22 Day Revolution”, designed by Marco Borges. In fact, Queen B is such a big fan she’s even written the forward for the book.

Addressing her appearance, Beyoncé admitted “I have struggled since a young age with diets. Finding something that actually works, actually keeps the weight off has been difficult for me.”

The plant-based diet promises not only to help you shed kilos, but to transform your life.

Reports have claimed that over the years the star has tried the likes of the Master-Cleanse, which involves drinking salt water in front of a mirror and a maple syrup and cayenne pepper lemonade. She's also apparently indulged in a protein-filled diet that involved two hours of exercise a day to help her get back to her pre-baby body.

Beyoncé isn’t the only celebrity fan of the 22-Day Revolution. Ryan Seacrest claims “Marco understands not only the scientific benefits to the human body, but also how to present the information in a way that is accessible, manageable, and inspirational.”

According to Beyoncé, Borges’ programme is the best for getting into serious shape saying “I felt like my skin was really firm. A lot tighter than when I deprived myself of food and got the weight off fast. And the weight stayed off.”

After being witness to that incredible Met Ball gown, we think the Grammy Award winning singer has never looked better.

Saying previously that she’s always been “very, very specific and very choosy – very choosy – about what I do with my body and who I want to share that with,” her big announcement about her diet secrets must mean she’s a serious fan. If you're curious to see results like B, the 22 Day Revolution can be ordered online. 

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In 2013 Gwyneth Paltrow gave an interview that shocked the world when she seemed to say that she doesn’t feed her children carbs.

Or is that actually what she stated?

The Oscar-winning actress has now explained that she feels the interview was taken out of context:

“I’ve been misquoted a lot around food," she said. "The reason I wrote my last cookbook [It’s All Good] with no overt allergens in it was because of my son’s eczema.

"He should eat gluten-free, based on his allergy tests. I don’t know how that got construed to I don’t feed my kids carbs.”

Like every mum, Gwyneth claims she only wants what’s best for her kids, Apple, 11 and Moses, 9. And this includes their diet.

Gwyneth explained in the same interview with Women’s Health that it's important her kids eat as healthily as possible: “I try to have whole foods, organic when possible.

"And a lot of vegetables – my daughter is vegetarian, so a lot of our meals are plant-based.”

In 2011, the Iron Man star was serving lunch to guests in her London home when she fell ill. She initially feared she was having a stroke, though it later transpired that she had suffered the effects of a severe migraine and a panic attack.

As a result, Gwyneth, who 'consciously uncoupled' from hubby Chris Martin last year, discovered that she was anaemic and had a serious vitamin D deficiency. And the health scare prompted her to get her family tested for allergies; she has since adjusted their diets to suit their needs.

Sounds like a pretty great mum to us! 

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If you are trying to lose weight, the best thing to do is to be realistic about it.

Eating iceberg lettuce for breakfast, lunch, and dinner isn’t healthy and, let’s face it, we wouldn’t make it past breakfast.

Instead, try some power foods that are great for helping to keep the weight off and that you can turn into delicious meals that will hold off any cravings.  

1. Salmon
A rich source of protein it will fill you up fast. It is also a great source of omega-3s which will get your metabolism going, as well as vitamin D.

2. Eggs
Full of satiating protein, two eggs as part of your breakfast will slow your hunger and prevent you snacking before lunch.

3. Cucumbers
If you need to snack, this is the answer. Made of almost 90 percent water, cucumbers are virtually calorie free. But their crunchy texture will satisfy your need to nibble.

4. Hazelnuts
Not only good for preventing hunger, hazelnuts are full of monounsaturated fats which actually help to shift the fat in your body.

5. Strawberries
The perfect answer to satisfying your sweet tooth. It has been proven that snacking on strawberries instead of sweets led people to eat 134 fewer calories in their next meal.  

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The 5:2; Dukan; Atkins, and juice-detoxes – there always seems to be a diet craze of sorts on offer.

But it can be hard to keep track of what foods we actually need in order to maintain a healthy lifestyle.

Most of us are seriously lacking in the likes of fibre and potassium – things that are vital for our health. In fact, the Irish Nutrition And Dietetic Institute tells us that women need at least 24g of fibre every day, while the recommended amount of potassium is 4.7g.

Here, we detail five key nutrients that we all need in our diets – as well as some tasty foods where we can find them:

1. Fibre is an absolute necessity in our diet. It is essential for aiding digestion and keeping everything moving.

Where to get it? Some great sources of fibre are black beans (why not try making homemade burritos?), pears, raspberries and sweet potatoes.

2. Potassium is usually ignored when people are thinking about what they need in their diet, but it is actually the nutrient that keeps our hearts beating… who knew!

Where to get it? Bananas are loaded with potassium so grabbing one on your way to work in the mornings will get your day off to a good start. Baked potatoes with the skin, beetroot, and spinach are also great sources of potassium.

3. Vitamin D is best gotten from sunlight but thanks to our ever-frustrating Irish weather it’s very unlikely that many of us are producing the necessary amount.

Where to get it? Fish such as smoked salmon and tuna are a great source of vitamin D. Or, a very easy way to get your recommended daily allowance is by drinking fortified milk and fortified orange juice, or eating fortified cereal.

4. Iron is extremely important in the diet. A lot of women who suffer with general fatigue are not getting enough and because of our periods we need more iron in our diets than men. Vegetarian and vegan diets are especially difficult to maintain a sufficient intake of iron.

Where to get it? Great vegetable sources of iron are broccoli, edamame, lentils, spinach and cashews. But a beef steak is still the best way of boosting your iron intake as the type of iron in red meats is more easily absorbed by the body.

5. Calcium is crucial in maintaining healthy bones and preventing blood clots.

Where to get it? Kale, cabbage and broccoli are some of the best sources of calcium, as are low fat cheese, milk and yoghurt.

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Still aged just 39, and with two young sons aged four and six, Joanna Anesti works at Maxus in Dublin, a leading media agency.

Last August, the otherwise healthy young woman began to experience seizures – which became more frequent as the weeks went by.

Concerned, she sought treatment, and shortly before Christmas, doctors made their diagnosis: advanced Glioblastoma multiforme. In short, they had discovered not one but two tumours on her brain.

And while she has since endured five months of gruelling treatment, the tumours have only expanded. More worryingly, a third growth has recently been identified. 

Understandably, Joanna’s outlook does not look overly positive. Indeed, doctors have now told her that she has just six months to live.

However, she and her family believe there is still a glimmer of hope: namely an innovative surgical trial in Belgium. Desperately short on time, the DCU-graduate hopes to travel there next month – if she can raise the eye-watering six-figure sum needed to cover her medical bills.

The initial surgery to remove the tumours will run to €50,000 alone, while other associated costs will stretch to further €150,000.

And although there is currently no cure for Joanna’s condition, the influential US health watchdog, the FDA, has approved the Belgium trail.

She has so far raised €20,000 – with one anonymous donor contributing a generous €5,000 lump sum.

Joanna herself remains remarkably upbeat too. "I believe that death is not the biggest loss in life," she writes on her blog, hopeforjoanna.com. "The biggest loss is the energy that dies within us every day while we are still alive.

"I’ll keep fighting and hoping no matter what the doctors tell me. Just because I am a natural born fighter and positive believer!"

You can find out more about her cause and donate here.

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All chocolate lovers know how hard it is to cut it out completely when you're on a diet or simply just trying to be more healthy. You don't need to get rid of them though, just try smaller bars instead of larger ones, buy the snack size bags or break it up with yoghurt. Yum!

Here are the five best chocolate bars you can get for your diet…

1. Milky Way
Half as much fat as any other chocolate bar, the best you can get, especially if it's a fun sized one.

2. Milky Bar
A bag of milky bar buttons is only 88 calories and fab to dip in tea. 

3. Smarties
They now have have natural dyes and less calories than other bars. One packet can last you a while if you work on your willpower. 

4. Flake
Add half of a bar to yoghurt, delicious and more healthy than just munching on three bars of them in one go. 

5. Crunchie
185 calories, not bad compared to other bars with up to 370 calories. 
 

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