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If you are really pushing yourself to achieve a goal or are training for a marathon, you may very well actually be over-training.

But, do you know if you are pushing yourself too much? Here are the top tips to tell if you are over training:

You can’t finish your workout
If you can’t finish off your normal workout it is a sign that your body is overworked. Give yourself a day off and get to bed early.

You are struggling to sleep
Training too much can leave your body over excited, leaving you restless and unable to settle into sleep.

You’re sick
Being constantly sick is a sign that your immune system is down and you have been pushing your body that bit too much. Take a few days off to allow your body get back on track.

You are tired after your exercise
You should feel an energy boost after a good workout. However, if you have been feeling more tired than energised after a workout it’s time to take some time out.

 

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There is nothing like going for a run or enjoying a workout when you suddenly hit, the dreaded workout wall.

Thankfully, there are ways to get over it – see what we did there…

Here are five way so to push through the pain:

Visualise
Visualise yourself getting to the finish or doing one more rep. Remember, it’s all in the mind.

Mantra the pain out of it
Get yourself a mantra and use it when you feel start to struggle. A little “I can do it, I can do it!” or “nearly there, nearly there” should help you get to the end of your workout.

Set mini goals
Mini goals are a lot easier to accomplish than big ones. If you are running, say to yourself “I’ll just run to the next lamppost” and when you get to it say, “I’ll try going to the next”. Keep saying this, until you literally can’t run any further.

Go with a friend
If you are constantly hitting a wall at the same time in your workout, try bringing a friend along with your next time. There is nothing as motivating, as working out with a mate.

Listen to music
Try to lose yourself in your music just enough, so you don’t feel the wall hitting.

Remember the high when you get to the finish line – amazing!

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Have you ever laughed so much, your side is sore and you’re completely out of breath? It feels like you’ve just finished a two-hour session at the gym!

Laughter and exercise may share more in common than you think and both are great for boosting your health. Although one is definitely much more fun…

Having a good giggle can improve blood pressure, stimulate the organs and reduce pain. Here are some other health-boosting benefits of a chuckle session:

Laughter relaxes the whole body
A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter boosts the immune system
A giggle decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Laughter triggers the release of endorphins
These are the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Laughter protects the heart
Having a chuckle improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

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Big Reunion star Kenzie will be whipping Michelle Keegan into shape in time for her wedding to Mark Wright!

Fitness trainer Kenzie, who will be taking part in The Big Reunion Boy Band Tour in October with his group 5th Story, said he’s taken a break from personal training, but will be making an exception for actress Michelle.

We wonder why?

Kenzie said, “I haven’t had time to do any personal training. It’s hard enough to train myself at the moment but I’ll be in good nick for the tour hopefully.”

“I’ve still got a few celebrity clients,” he said. “When Michelle moves down I’m going to train her. We had her leaving party on Friday and I think that was the last big night and then we’re going to start training in time for the wedding.”

Put us all to shame why don’t you Michelle!

KENZIE

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What you wear when hitting the gym is important and no, not to impress the guys there. What you wear can either enhance or diminish your performance and leave you with either sweat patches or a dewy look – we know what look we’d prefer.

Cotton t-shirt
Don’t wear a cotton t-shirt if you want  to avoid sweaty armpits and back, it’s not a good look. Cotton absorbs the sweat and doesn’t let it evaporate. It can also irritate your skin and cause chaffing. Ouch.

Baggy trousers
Avoid at all cost as they are a serious health hazard. Your foot can get caught in the leg and cause you to trip. Cue embarrassing walk of shame out the gym door.

Revealing clothes
You may want to show off your slim, toned physique but avoid wearing a top that shows off too much cleavage. You are putting yourself at risk of showing more than you want when you’re running or stretching.

Make-up
Just don’t do it. it is not good for your skin and a patchy orange face is not a very attractive look.

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So many women are very self concious about their arms and will go to lengths to avoid showing them off.

Don’t just cast aside that dress you are in love with because you think it will be unflattering for your arms – try these moves instead!

These workout moves are designed to tone and give a nice shape to your arm

1. Tricep Dips
Get a stable chair and facing away from it, place your palms down on the chair base and lower yourself down and back up again. Repeat 15-20 times. You will feel the burn in your triceps after this move!

2. Dumbbell Curl
Using a dumbbell, simply hold it facing you and pull away again, working the biceps. You can do both arms at the same time and repeat 15-20 times.

3. The Cobra
This stretch is also effective for toning arms. Lie face down on a mat and place your palms face down parallel to your shoulders. Slowly, lift yourself up onto your palms but retain a bend at the elbow. Lower yourself once again and repeat 20-25 times.

4. Tricep Kickbacks
Place one knee up on a bench press and use that same sided palm and hold the bench press. In your other hand, hold a dumbbell. Slowly and steadily, move your arm behind you and back again. Repeat 15-20 times each side.

5. Push-ups
These can be difficult but if you can do some push-ups they will be very beneficial for toning your arms. To make them a little easier, simply rest on your knees while pushing up.

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Who better to trust than the Tone It Up girls themselves?

Both Karena and Katrina have amazing bodies and we’re about to share part of what got these two babes there.

If you want to challenge yourself a bit, feel free to throw in some ankle weights – your bum will love you for it.

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Workout clothes don’t have to be dull, drab and unfashionable. Take a look at these four celebs and see how they rock their workout outfits.

Take a leaf out of Kimmy K. and Lea Michele’s book and add a pop of colour to your workout outfit with a jacket, top or even runners. Bright pink runners? Yes please!

Whatever you may think of Miley, you can’t deny the girl looks good in a pair of black leggings and a casual crop top. Instant pilates outfit sorted. Pair with flip-flops for the comfiest workout gear ever.

Nicole Richie doesn’t even look as if she is going for a workout – she could easily just be having a relaxing day in comfy clothes. Add a scarf, hoodie and sunglasses to your workout clothes for an easy going look like Nicole’s.

 

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Stella McCartney has revealed her top tip for staying fashionable even in sportswear – dressing up and feeling confident in your workout clothes!

In an interview with the Telegraph, she said: “I find that a great kit encourages and inspires me to exercise. When you are wearing something stylish or cool you feel better when you are performing, and I have spoken to athletes who agree”.

Stella spoke about the importance of workout gear in her own life as she is involved in many sports, as well as having a young family, “I’m a bit of an all-rounder in terms of exercise. I run, horse-ride, do dance aerobics in my front room and practise yoga, though not as much as I should. I often cycle to work too, on top of running after four kids, which is probably my main form of exercise!”

Stella’s current Spring/Summer ’14 collection in collaboration with Adidas features vibrant, bright and stylish workout gear, guaranteed to get you moving.

Obviously our lack of motivation is down to boring sportswear and that can only mean one thing – it’s time to shop!

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