What Exactly Are Core Exerices And How Can They Help You?

Today I’m going to talk about the core. The core is the centre of your body and is responsible for your spine (posture) as well as the strength supporting your abs, back and pelvis. So you can see that the core is a very important part of your body that you should take care of.

Core exercises are an important part of a well-rounded fitness program and the most popular exercises are on the ball (as above) to help strengthen core muscles including the hard-to-get-to muscles (such as the TVA and erector spinae).

It’s important to do your core exercises at least three times a week for best results. The most common result of performing the best core exercises correctly is the reduction in waist circumference but your overall aim should be to transform your posture and strenghten your back and stomach mainly for health reasons but obviously for cosmetic reasons too.

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Getting Your Body Back For That Summer Holiday!

Well it’s finally here June, the first of the summer months.

Many of us will be preparing for our summer holidays and panicking to get into the summer swimsuits.  I know I am.  I’m off to Majorca with the husband and boys on 2 August and I want to lose a stone by then.

It’s totally doable, I will have had 8 weeks to get into shape and this is my second week.  It’s working so far and this is what I am doing this time round:

Be Focused:

I’m totally 100% focused on losing that weight and will be so disappointed if I don’t get near for my holidays.  I keep telling myself how unhappy I will be on holiday if I don’t feel good in a swimsuit.  Granted, I know I’ll not look like a beach babe but at least I can look better than I do now!

Diet:

Because I’m so focused I’m finding that having only three small meals a day is sufficient for me.  And you know what?  I feel much less bloated than I normally do.  I’ve cut right down on starches (bread, potatoes and pasta).  I still eat them but in very small quantities.

I’ve started using the kids’ small cereal bowls for my pasta dishes and I use a small lunch plate instead of a large dinner plate for all my meals.  This means that I’ll be eating small quantities but am not feeling deprived because my plate is full (coz it’s smaller!).

Exercise:

With one thing and another I never got to the gym for about 3 weeks.  I went back last week with a much better and less gruelling routine.

I used to hammer cardio like it was going out of fashion.  I now realise I was way overdoing it on the cardio front.  There is no need for large amounts of high intensity workouts.  It absolutely shattered me and I was no good for the rest of the day.

This time round I go on the treadmill for about 20 minutes but only walk on a steep incline.  This is great for your bum and thighs, you can really feel it straight away.  If you don’t go on a treadmill climb a steep hill!

Then I just do a few light weights for my arms and legs.  You can accomplish this at home by doing floor exercises and use tins of beans as weights for your arms.

I may finish off by doing 10 minutes on the rowing machine.  That’s it.  So instead of doing 1 hour of high-intensity cardio (I know too much) I now do 1/2 hour of moderate exercise and 1/2 hour of light weights.

I enjoy this much better and find it easier to stick to as it is not so gruelling and I enjoy it. 

So what I am doing is basically sticking to a low calorie diet and doing moderate exercise whilst toning my body back into shape with the weights.

Is Paying For A Body Wrap To Lose Weight A Good Investment?

I thought I would write about using a body wrap to lose weight today mainly because it would be good to find out if they really work and if they are worth the money, but also because my husband bought me a ‘Pamper Day’ at a local Health Farm as part of my birthday present as a surprise.

I’m not going to get a body wrap, I will opt for a body massage and then use of the facilities for the day, my sister is going to come with me as it will be more fun going with someone as opposed to being by myself all day.

Anyway, the question for today is “Is paying for a body wrap to lose weight a good investment?”.  Let’s have a look…

[No, this isn't a picture of a lady asleep in a sleeping bag, this is just one form of a body wrap - she's just resting her eyes, relaxing and enjoying the whole experience!]

Our bodies naturally take in toxins by eating the wrong foods, drinking alcohol/caffeinated drinks and smoking.  Do you realise that it’s these toxins that help prevent us from losing weight as they help to maintain water?

Exactly What Is a Body Wrap?

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Is It Possible To Lose Weight on a Vegetarian Diet?

So is it possible to lose weight on a vegetarian diet? In theory, the answer is yes but what you need to realise is that there is no single vegetarian pattern and there are different types which you can try – some depending on religion.

The first  is called the vegan otherwise known as the total vegetarian diet. For this to work, you will only have to eat fruits, legumes, grains, seeds, nuts and of course vegetables.

[I couldn't resist this photo - doesn't it put a smile on your face?  He also reminds me a bit of Elmo, for those of you with children, but I can't get Elmo's squeeky annoying little voice out of my head now!]

The second is the lacto vegetarian diet which includes eating everything mentioned including adding dairy products.

Third is the ovo-lactovegetarian diet and for this to work, you have to add eggs.

Lastly, you have the semi-vegetarian but this allows you to eat chicken and fish with the exception of red meat.

We know it can help you lose weight if done properly but is it safe?

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Barcelona, Olive Oil & Aching Feet!

I’m back!  I returned from my little trip to Barcelona yesterday early evening.  For those of you who haven’t read my earlier posts of last week, my husband and I went to Barcelona (without kids!) for three nights in celebration(?) of my 40th birthday.

I’m from the UK so it only took 2 hours 20 minutes on the plane from Newcastle.  What a lovely City it is.  I’ve never really been into architecture, but oh boy how impressive it is.

[Olive oil is a well known ingredient as part of the healthy Mediterranean diet which is full of essential 'good' fat. However, I had a slightly over-indulging experience with it - but more on that later...]

Barcelona As A City To Visit
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Weight Loss Tips – Basic But Useful…

Here are a few weight loss tips  which you might find helpful…

Portion Size Control

One of the easiest ways to put on pounds is by not getting to grips with your portion sizes.  First, reassess your crockery.  If your plates are huge, think about treating yourself to new tablewear that won’t dwarf your meals or encourage you to eat.

Watch what you eat, not when

Although we often worry about eating after 8pm or 9pm, there is no scientific evidence to prove that eating later in the evening is worse for your waistline than eating the same food earlier in the day.  Your body doesn’t distinguish between calories you’ve consumed before or after a certain time.

However, food experts point out that we do tend to eat more at the end of the day.  This is because food is more easily  available and the treats we give ourselves after a long day are usually higher in calories.  So, if you’re tempted to snack late, watch what you’re eating.

Let’s Milk It!

Nutrients in milk and dairy, like calcium, are essential for good health.  You should ensure you have 1 pint of skimmed milk (or 1/2 pint of semi-skimmed milk and 100g low fat yoghurt) every day.   

Source: Weight Watchers Magazine

Exercise Facts: Tactics for coping #2

Find an exercise you enjoy: this is not only key to cheering you up while you’re dancing, swimming or cycling, but will also keep you motivated to make exercise a regular habit, for long-term benefits to your emotional health.

Head outside: research shows that enjoying nature’s ‘green gym’ can enhance the natural high you get from exercising, and getting daylight every day can help people who are prone to winter blues.

Try yoga: research at Boston University in the USA found that people who did an hour of yoga experienced a significant boost of a calming neurotransmitter similar to serotonin.

Don’t wait to ‘feel like it’: when it comes to exercise, motivation follows action!  Even if you feel tired, the mood-boosting, apetite-supressing powers of exercise start to kick in after just 10 minutes or so of brisk walking or other activity.

Food Facts: Tactics for coping…

Today I’ve outlined some facts about food and how some foods can help your mood.

Foods that help the body produce the mood-booster seratonin include chicken, turkey, eggs, bananas and milk.

Foods rich in B vitamins (including fortified cereals and bread, green veg and seafood) are important for a healthy nervous system.

Relying on alcohol to boost mood is bad for physical and emotional health, as it is a depressant.  Some people also find caffeine makes them edgy too.

Very low fat diets are associated with depression, but foods such as oily fish, nuts and olive oil are rich in essential acids that help keep the brain healthy.

Eating regularly can help keep blood-sugar levels steady, to avoid the ’surge and dip’ effect on energy and mood that can occur if there is too long a gap between meals.

Tomorrow will be Exercise Facts day…

Treat Yourself To A Burger – A Turkey Burger That Is…

Having a burger in a bun is a treat we sometimes give our children (and ourselves) at MacDonalds.  But it’s a known fact that beefburgers are absolutely laiden with fat and calories.

So here’s a quick and simple recipe for turkey burgers.  These are great as they contain very few calories and are really tasty.  Pop one in a bun with some salad!

Ingredients:

1 small onion
1 carrot
1 small courgette
350g/12oz turkey mince
splash of Worcestershire sauce
flour for dusting
vegetable oil, for brushing
salt and ground black pepper

Method:

1. Preheat the grill to medium.  Put the chopped onion, grated carrot and grated courgette into a bowl with the turkey mince and stir in a splash of Worcestershire sauce, salt and ground black pepper.  Mix well.
2. Using floured hands, divide the turkey into four portions.  Mould the mixture and shape into burgers.
3. Brush with olive oil and cook under a medium grill for 8-10 minutes, turning once.

Fact or Fiction Quiz: Can You Reduce Wrinkles By What You Eat?

Here’s a little fun quiz which I’ve come across from an old magazine.

Can what you eat really affect the way you age?

Sugar Causes Wrinkles

The theory: sugar triggers a process in the body called glycation, where sugar molecules bind to collagen and elastin fibres in the skin, making it feel elastic, more brittle and more prone to the signs of ageing such as sagging and wrinkling.

Fact or Fiction?  We know by studying people with diabetes, that having consistently higher blood sugar levels can damage body structures.  But scientists don’t think people with diabetes have more wrinkles!  Keeping sugary foods like cakes, biscuits and sweets as treats only is a good idea, though their low in nutrients.

Oily Fish Helps Prevent Wrinkles

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