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3 Habits for Weight Loss Success!

3 Sep

Honestly, I’m sure you have heard it all before. But these 3 tips are tested and proven by myself! I lost 20 kilograms and kept it off for over a year by sticking to good habits and these tips.

We all know that eating less and moving more leads to weight loss, but forming these habits will maximize your loss, and once they become second nature, they will help you get through your day without having to think too hard about every food move you make.

Daily Food Diary / Journal

food journal

I lost most of my weight on the weight watchers programme.  One of the main reason I will always strongly advocate weight watchers is the easy steps one takes to lose weight. It sounds almost too easy. But actually tracking my daily food intake allowed me to be aware of what I was eating and accountable to myself.  And it takes a couple of seconds a day to plan. What I would do is plan my daily food the night before, so I would leave no chance of failure. Its so easy to just eat anything when you don’t plan, but when you do, success is guaranteed!!

Now that I have left weight watchers, I use a mobile food journal called myfitnesspal, and I still log my food everyday. Its the best way to maintain weight and health.

Don’t Skip Meals

healthy meals

Skipping meals increases food cravings and deadens your mood.  A study found that after fasting, we instinctively reach for high-calorie foods.  Instead of testing your willpower to resist, avoid intense food cravings by staying satisfied.  That means eating breakfast every morning as well as snacking reasonably when you are hungry.

Oatmeal, Greek yoghurt and hard-boiled eggs are quick morning eats that don’t take much thought.  By always having these on hand and adding some fruit or raw veggies, you can make a meal.

MOVE!

Walking

Most don’t even give exercise a thought because they think it would be too hard. But just moving instead of sitting on the couch is still burning calories!!

We all have to start somewhere. We are not going to look like supermodels over night, but with consistent exercise (3-4 times a week) you can start to build yourself up to more challenging workouts and become the best version of YOU.

I often recommend walking as a great way to start getting an exercise routine going. Find a buddy to walk with you, find a scenic route to walk along, play some music while you are walking, and then it won’t even feel like exercise. There have been many days when I’m just stressed, and exercising really does help to relieve tension and decompress.

So give these habits a go…you won’t be disappointed. With consistency, you will see results and feel sooooo much better as well!

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Quick calorie burning workout!

10 Jul

Some days we have more time than others. Yesterday I had limited time, so skipped my normal P90X plyometrics workout and did this instead, and it was no joke!! It got my heart racing and got me sweating.

Better doing something than nothing at all, right? 🙂

Tone up tight routine

4 Foods that Fight off Belly Bloat

10 Jul

Its time to de-puff that pouch! Bloating – fluid building up between cells in your body – can be caused by poor digestion, too much sodium or your period. But according to experts, you can usually avoid it if you pay attention to what you are eating.

 

Water with Lemon

Lemon water

A lot people skip sipping on water when they are bloated, when in reality we should be doing the opposite.  Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate.

If you’re having a bloating problem, that’s the time to push the fluids, not restrict them.  Since lemons are a natural diuretic and gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body.

 

 

Celery

celery

Over the years, this green crunchy stalk has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention.

Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley and any other kind of leafy greens.

 

 

Watermelon

watermelon

All kinds of melon are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand.  That’s probably because it consists of 92 % water 🙂

For DIY spa water, try mixing lemon, cucumber, watermelon and rosemary for an ultimate belly-deflating fix.

 

 

Rosemary and Turmeric

rosemary tumeric

Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. But it also treats intestinal gas and helps indigestion.

Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction. Use the bright yellow spice in a curry dish or to flavour your favourite foods.

 

 

Tips to Ban Bloat for Good!

Bloating

1.  Keep your sodium intake to a minimum and opt for fresh food over processed. 

2. Limit your alcohol intake. When you drink too much you can get dehydrated, which will result in your body pulling in fluid.

3. For bloat as a result of constipation, focus on food that hold water, like wheat bran or all-bran cereal.

4. Your lifestyle can affect bloating, so make sure you get enough sleep and get in at least 30 minutes of physical activity each day to keep fluid moving in your body. If you travel often and sit on a plane or just sit at your desk all day, make sure to move your legs or take a lap around the office every hour.

 

 

 

 

 

Motivation to get up and work out!

26 Jun

sleep or workout

 

I know how hard it is to get up and work out in the mornings. But it works for me because then my workout is done for the day and I have more time at night to relax.

 

But how do I keep motivated to get up when everyone else is snoozing? What works for me is a personalized alarm tone 🙂  I voice-record a little message to myself and set it as my alarm tone.  My current message is “Get up, get it done! Bring it!”.

 

Now this may seem funny but it does give me a little push to jump out of bed to get my workout done for the day! Try it!!! 🙂

Plyometrics and P90X

4 Jun

Plyometrics jump

So today was my 2nd day of P90X, and Plyometrics was on my schedule. The running time is approx. 58 minutes, of which 8 minutes is a warm-up and 4 minutes a cool down. They only equipment I needed was a chair, and then my heart rate monitor, towel and water.

But what is Plyometrics? Also known as jump training, it is a training technique designed to increase muscular power and explosiveness.  But don’t let that you off…its not as complicated as it sounds, and i had loads of fun this morning!! Its low impact but high insensity, so maximum calories are burned.

Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle and then rapidly shorten it. Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen the muscles, increase vertical jump and reduce the force of impact on the joints. I did modify some of the exercises, which i will keep modifying as i get stronger.  As Tony Horton says…”Do your best and forget the rest!”

Do your best

Today’s workout gave my upper body a break, as yesterday was all about the chest and back, plus the abdominals. After 58 minutes I felt like I had a great workout and burned a ton of calories. I know I’m still going to feel the burn all day, but its yoga tomorrow so that will stretch my muscles, relax them and make me them more pliable, which I will definitely need by tomorrow.

Here are some examples of plyometric exercises. Do it at your own pace and own level, and modify if need be. Write down the amount of reps you did and try to better yourself every time 🙂

plyometrics-examples

3 Reasons to Schedule a Rest Day

14 May

relaxing

When it comes to training, it can take time to find the right balance. If you regularly do intense workouts, then its possible to burn out, but if you are not consistent, you won’t see results.

The solution to the problem? Make sure your workout routine contains an easy rest day that incorporates rest…yes, REST!  Here are 3 reasons why a rest day is such a good idea.

 

1.  It helps your body repair itself : Exercise can cause tiny tears in your muscles, and rest is what will help the muscles recover, rebuild and become stronger. Make sure you give your body ample time to repair and replenish energy every week to avoid injury and overuse.

Personally, I take 2 rest days a week. I also make sure I never work the same muscle groups 2 days in a row and always have a whey protein shake after a workout to aid in the repair of muscle tears.

evox whey

 

 

2.  You’ll help prevent injury : That nagging pain in your ankle can become a full-blown chronic injury if you refuse to take time off from your intense workout routine. Make sure you ice and rest your body regularly, especially when you feel a possible injury coming on.

I went through a stage where I was stubborn and wouldn’t rest, because I was scared that I would lose momentum.  But that caused further injury and I was then forced to stop workouts for 2 weeks! So listen to your body and rest. But also be aware of when it is a real injury or if you’re just being lazy lol.

ice pack

 

 

3.  It helps your mentally.  It can be hard to stick with a routine, especially if you are burnt out. And while exercise is one of the best ways to lift your mood, feeling guilty when you’ve missed a workout and stressing over whether or not you’ve worked out enough can be major demotivators.

Make a standing date for a rest day during the week so you aren’t second-guessing your decision to sleep instead of getting up to work out.

rest day

 

Remember, rest days are not days to eat junk. Keep your nutrition clean and you will see results faster.

Reasons Why You’re Not Losing Weight

8 May

Scale

Logging food? Check. Regular workouts? Yes. Enough fiber to keep an army regular. Check. So you know how to lose weight!

It is frustrating though when the pounds cling, no matter how hard we try!

You Don’t Drink Enough Water water

We all know how important H2O is when it comes to shedding kilos. It helps to suppress appetite, so you’re less likely to overeat.

But that’s not all : when you are dehydrated, your kidneys can’t function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is STORED rather than BURNED OFF.

You Skimp On Protein Protein

Several studies show (and my own diet) that high-protein diets results in more kilos shed.  Protein enhances the feeling of satiety and prevents you losing muscle as you lose fat.  Your body expends more energy to metabolize protein than carbs or fat 🙂  So higher-protein diets make you burn slightly more calories.

How much protein do I need a day? It depends on your weight, but most women should get 40 to 80 grams.  To accomplish that, have yoghurt, eggs, lean poultry or fish, beans, lentils, or almonds. Even protein shakes are great!

You Sit at a Desk All Day Desk worker

I log a solid workout almost every day, but outside of that, my time is mostly sitting infront of a computer.

Getting up and walking for just 2 minutes during each of those hours burns an additional 59 calories a day.  Experts recommend setting at timer on the computer to remind you to move every hour 🙂

You Work Out Regularly Working out

How can an exercise routine make you gain? For starters, people tend to eat more when they work out, either because they feel they’ve earned it or because they are overestimating how much they have burned.  This is especially true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and increase in calories burned.

We need to also consume more water, but we forget that we will carry more water weight.  So instead of stressing about what the scale says, simply keep logging your food to ensure you are not over-eating and continue to take in water everyday. So stay active, well-hydrated and off the scale!

REMEMBER TO NOT OBSESS ABOUT THE SCALE, BUT DO MEASURE YOUR BODY WITH A TAPE MEASURE EVERY ONCE SO OFTEN.  THERE WILL DEFINITELY BE A DECREASE IN INCHES, IF NOT ON THE SCALE 🙂