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September Shred

Summer is on its way out and making way for Autumn. This month I have decided to go back to basics to set our fitness foundations after our holidays.

This is a Total Body routine hitting upper and lower body components and combining strength with cardio intervals.

Please ensure you Warm Up and Cool Down for at least 2 minutes.

6 x Exercises

2/3 x Sets

2 Minute rest between Sets

10 Press Ups

Start in your plank position either full or on your knees. Ensure your wrists are directly under your shoulders and aligned to your chest. Engage your core and squeeze your glutes so you have a strong foundation. Lower your body to the floor and then when you are almost at the bottom push through your chest squeezing your shoulder blades together until you come back to starting position. Repeat until you have completed 10.

Jumping Jacks – 1 Minute

Neutral Stance (feet hip width apart, shoulders lengthen down the spine to open the chest. Squeeze your core and glutes and face directly ahead of you. Arms down the side of your body). Jump your legs wide bring your arms up to shoulder height flexed at the elbow. Then jump your legs and arms back to starting position.  Repeat for 1 minute

10 Walk Outs

Start in a plank position and then you want to walk your hands back to your feet and then stand upright. Then return to the starting plank position. Repeat 10 times.

Plyo Lunges – 1 Minute

Start in your neutral standing stance position. Take your right leg behind you and drop your knee to the floor so that both your right leg and your left leg are at 90 degree angles. Position your body central between your front and back foot with an open chest drawing your shoulder blades lengthened down your spine. Jump in the air switching the position of your left and right leg. Continue to do this for 1 minute. Ensure you have a correct body alignment and technique.

10 Spider Press Ups

Back into your plank position and then come into a press up but this time bring your right leg to the right elbow. Return to the starting position then repeat on the left hand side. Continue until all 10 have been completed.

   Squat Jumps – 1 Minute

Back to your neutral stance position. Sit back and down into a squat position as if sitting into a chair then a little power jump into the air landing back into your squat position. Continue for 1 minute.

Rest 2 Minutes

Repeat Set

Cool Down.

Please ensure that all the way through you are in good alignment with your body.

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Summer Cardio BodyBlast

Last in the series of 10 minute workouts for over the summer holidays which you can do on the Beach, At Work or in the garden.

This circuit workout contains 5 exercises - 40 seconds on and 20 seconds rest.

1 Minute Rest after first circuit and then repeat.

Interval training so ensure you work hard and then take the rest.

Important to warm up and cool down for 1 minute each.

Neutral Stance – Feet hip width apart with a little glute and core activation. Open your chest by drawing the shoulder blades lengthened down your spine and look directly in front of you.

Circuit

Skipping Rope Movements

Without the fuss of getting tangled up. Keep light on the balls of your feet as if skipping using your arms as if attached to the ends of the rope. Remember you want to go as fast as you can for 40 seconds.

20 seconds rest

Burpees with Press Up

Neutral stance. Then bring your palms to the floor and jump your feet back. Initiate a press up with or without knees on the floor. Jump your feet to hands and then jump upright to start position. Repeat as many times as you can for 40 seconds.

20 seconds rest

Power Squat Jump

Neutral stance and then push your hips back initiated from your butt as if sitting into a chair. One small bounce and then with the second power the legs off the floor landing soft. Repeat 40 seonds.

20 seconds rest

Plank with Shoulder Taps

Find your plank position either on your knees and elbows or on your hands and feet. Ensure a long alignment where you squeeze your glutes and core to keep your base strong. If you push your heels to the floor it will engage your whole body alignment. Alternate shoulder taps right arm to left shoulder, left shoulder to right arm keeping as still and strong as possible. 40 seonds.

Plyo Lunges

Neutral stance then take your right leg behind you dropping your knee to the floor. Your right and left legs should be at 90 degree angles with your body in a central position. You then want to jump up switching your legs. Continue alternating for 40 seconds.

1 Minute Rest

Repeat whole circuit

Cool down

Ideally you want to do this 3 times per week to see results.

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How Sleep Can Help You Lose Weight

Getting plenty of sleep is really important for our health and wellbeing yet so few of us make it a priority. This means that many of us are unaware of what being truly rested feels like.

Our sleep is also impacted by certain stimulants such as coffee and energy drinks. Alarm clocks, external lights especially those coming from electronic devices interfere with our circadian rhythm (natural sleep/wake cycle).

Sleep needs vary across ages and are especially impacted by lifestyle and health. It is important to assess not only where you fall on the ‘sleep needs spectrum’ but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedule and stress.

For many sleep plays an important factor to those of us trying to lose weight.

Stops Late Night Snacking

The longer you are awake the more likely you are to consume more calories you don’t need which can cause you to gain up to 2 pounds per week.

Helps Burn More Calories

In a study those people getting plenty of sleep generally burn more calories whilst resting than those who suffer with sleep by an average of 5%. They also burned 20% more calories after a meal versus sleep deprived people.

Boosts Fat Loss

In a recent study from the University of Chicago compared the weight loss results from a group who got 8.5 hours sleep versus a group sleeping 5.5 hours. Both groups ate 1450 calories per day and also lost 6.5 lbs on average. However, the interesting fact was the weight loss of those who slept longer burned 3.25 lbs of bodyfat as opposed to 1.62 lbs in the sleep deprived group.

Likely To Shop Healthier

Another study in the journal ‘Obesity’ saw sleep deprived men buy 1300 calories more than well rested men after both groups ate a good breakfast.

Greater Portion Control

In a Swedish study well rested and sleep deprived participants were asked to complete a computerised ‘ideal portion size’ task where they could manipulate their portion serving on the screen. Their findings showed that the sleep deprived group added an average of 35 calories in snacks to their plates.

Brain Function

We have all experienced differences with concentration levels when our brains are tired. Researchers carried out brain scans on people who reported daytime sleepiness and measured brain activity in response to high calorie food. Basically, it was found that there were lowered inhibitions which led to a tendency to overeat when tired. This was due to the lack of activation in the part of the brain involved with inhibition and behaviour control in our pre frontal cortex.

Therefore, to pave the way for better sleep follow these simple effective sleeping health tips.

Stick to a sleep schedule even on weekends.

Practice a relaxing bedtime ritual.

Exercise daily.

Evaluate your bedroom to ensure ideal temperature, sound and light.

Sleep on a comfortable mattress and pillow.

Beware of hidden sleep stealers such as caffeine and alcohol.

Turn off electronics before bed.

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Summer Total BodyBlast

This is the last week of our Summer series workout. Today we are going to give the body one last blast in our short 10 minute routine. This is a plyometric routine which not only burns calories but helps with agility, strength, speed and endurance.

Warm Up – 2 Minutes

5 Exercises

20 Seconds On – Working as fast as you can

10 Seconds – Rest

2/3 x Sets with 1 Minute Rest in Between

Cool Down – 2 Minutes

Neutral Stance = Feet hip width apart, tighten your core as you push feet into the floor. Lift and open up your chest by drawing your shoulders away from your ears lengthening your shoulder blades down your spine. A little squeeze through your glutes as you look straight in front of you. You should feel taller and open in the chest area.

Jumping Jacks – Overhead Press

Adopt your neutral stance. Jump your legs out wide and at the same time push your arms o/head. Jump your legs back to start lowering your arms.

Skaters

Again, start in neutral position. Hop to the right taking your body with you and using your arms in a swinging motion. Left leg should fall behind then repeat on left hand side. Hope to the left swinging your arms across and continue to repeat side to side. Should look like you are skating. Using your arms as well as your legs will exert more muscles and therefore more calories burning.

Plyo Push Ups

Find your plank position either full or on your knees. Once again, we want to draw the shoulders down the spine, squeeze both your core and your glutes and (if in full plank) gently push your heels towards the floor so you have a strong base. Gently lower down and then push with your hands with a little jump then come back to start position. If you wish you can add a little clap.

Plyometric Single Leg Deadlift – Into Knee Drive

Back to your neutral stance. Starting on your right leg lift your left foot slightly off the floor. Hinge from the hips as you extend your leg back in a straight line at the same time your body lengthens forward until you are in a perpendicular position. Arms have now dropped down to your knees. Then with one big hop drive your knee forward to a lift in a tall position then continue with this move. 10 seconds on the right and 10 seconds on the left.

Burpees – Total Body Workout In 1 Exercise to Finish

Start with your neutral stance. In one move take your hands to the floor jumping your legs back to a plank position. Then jump your legs to your arms, spring with a jump and arms overhead to finish this move. Repeat for 20 seconds. By the time you get to this exercise your body will be feeling tired so focus on good technique in a timely fashion.

Rest 1 Minute

Then repeat the set either once or twice.

The whole idea of this routine is to work the whole body and give the heart a workout too.

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Can Coconut Water Boost Weight Loss and Athletic Performance?

What is Coconut Water?

Coconut Water is the clear liquid found inside the green immature coconuts.

In taste and nutrition coconut water is different to coconut milk and coconut oil as these are both made from the flesh of the coconut.

Nutritional Benefits Coconut Water – 100ml

2.7g Natural Sugar (Be careful with Supermarket branded versions as the sugar can go up to 3g or 6g in 100ml and as it is free sugar which will also go straight into your bloodstream). Try to ensure you choose pure coconut water without added sugar or salt.

185mg Potassium which is essential for heart health and good skeletal and muscle function.

Can Coconut Water Boost Weight Loss?

Whilst Coconut Water is relatively low in calories compared to other sugary or fizzy drinks or juices it is not free like plain water.

Unfortunately, the claims that drinking coconut water increases metabolism are not backed by any scientific research.

Can Coconut Water Boost Athletic Performance?

It has been suggested that drinking coconut water after exercise improves endurance and athletic performance. This is because of the carbohydrates in the form of glucose (a simple sugar) and the electrolytes sodium and potassium which are the crucial ingredients to commercial sports drinks.

Whilst one small study has found that drinking coconut water can rehydrate you in a similar way to a carbohydrate – electrolyte sports drink but didn’t have any significant impact on exercise performance. Another study found no significant difference on athletic performance from drinking Coconut Water or Plain Water.

Therefore, there is not enough scientific evidence to suggest that coconut water can boost athletic performance.

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Summer Legs – 7 Day Challenge

Week 3 of our Summer challenge is targeting the legs and butt. Targeting these areas means we will also burn calories as they are big muscle groups.

Another 10-minute workout so you can do anywhere and still achieve results within 7 days doing 3 times per week.

A mix of strength and cardio so you burn calories, tone and sculpt the legs and butt.

4 x Exercises

Strength x 20 reps Controlled

Cardio x 30 secs fast as you can

Ensure you warm up and cool down. Keep the options safe for you.

Good body alignment is key before any exercise.

Standing Stance - Feet hip width apart, chest up tall and shoulders away from your ears with shoulder blades lengthened down the spine

1. Deadlift (Option to use weights or water bottles) – Slow control 20 Reps

Standing stance with arms hang by your side either with or without weights. Start to push your hips back bending at the waist taking your hands to knees. On return to standing push feet through the floor and squeeze your glutes.

2. Squat Jumps – Fast as you can 30 secs

Standing stance. Then start to push your butt back as if sitting into a chair bending at the knees, keeping chest tall. Then we are going to jump landing back to the squat position. Keep feet and knees soft on landing.

3. Lateral Lunges – (Option to use weights or water bottles) - Slow & Controlled 15 Reps

Start in your standing stance. On the right side take a step to the side and then shift your hips into your glutes as if you are trying to push a wall down. Step in and back 15 reps then change side.  

4. Skaters – Fast As You Can 30 secs

Standing stance. Sink your body into your quads and activate your core by squeezing through the belly button. Starting on the right take a big hop to the side landing on the right leg with left leg behind. Then hop quickly across to the left leg with right behind. Keep the load in your legs and core strong. Try to stay at eye level so it really works the legs and builds up your cardio. Continue for 30 seconds as fast as you can.

 Rest 1 Minute

Repeat Workout x 2

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Myths Surrounding Carbonated (Sparkling Water)

Sales of Sparkling Water are on the increase due to the added taxes levied on sugary soda drinks. As a result, people are turning to healthier alternatives to cut down on sugar and get healthier. You will start to see lots of different types of sparkling water heading our way straight from America in a bid to keep us healthy!

So, what is the truth behind carbonated water and is it as healthy as plain water?

Myth 1. Is Carbonated Water is bad for us?

There is no definite evidence that carbonated (sparkling) water is bad for us providing you are making at home with a carbonation system or you are purchasing from a natural source. Beware of added sugar or salt especial with flavoured water. A common mistake is that tonic and soda water are the same.

Tonic water for instance contains 43g of sugar and 58 milligrams of sodium added to a 16 ounce can. Our daily sugar allowance is 37.5g for Men and 25g for women so you would have used your whole daily allowance in 1 small drink.

Myth 2. Carbonated Water Is Not As Hydrating As Plain Water?

Simply by adding the carbonation process to water does not make it less hydrating, according to research carried out by the “American Journal of Clinical Nutrition”.

However, the bubbles in carbonated water can make you feel fuller and as a result would stop you drinking enough water leading to de hydration. Therefore, it is important that during times when we exercise or get excessively hot that we take on board plenty of plain water.

Myth 3. Carbonated Water Erodes Teeth Enamel?

Although carbonated water is slightly more acidic than plain water there is no real evidence to suggest that it will erode your teeth unless you are prone to adding a slice of lemon or lime to your drink.

Myth 4. Carbonated Water Causes Osteoporosis?

Whilst soft drink consumption is associated with decreased bone density in women, it appears to have nothing to do with the carbonation process.

Carbonated soft drinks such as cola have been associated with bone density, but the evidence suggests that this is more due to the added phosphoric acid that is added to these drinks.

It is probably fair to say that we are heading for an onslaught of new types of carbonated water to fill the shelves to help us get healthier. If Sparkling Water helps to stop us drinking the sugary soda drinks, then that can only be good thing.

Just be careful and stay hydrated.

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Summer Abs – 7 Day Challenge

Summer is here and we are all looking for the perfect abs and this short and sweet workout will help get those results.

So why not take this challenge for the next 7 Days to see how well you do. Not one crunch in sight either.

Time is NO Excuse as this workout is only 10 Minutes

1. Bicycle Crunch – Target Oblique Muscles

Lie on your back on the floor with your feet on the floor. Place your hands by your ears feeling an opening of the chest. Push your flexed right foot away from you so that your leg straightens in front of you with knees soft. At the same time your left leg comes into your chest and you want to take your right shoulder across to that knee. During this action you want to feel your core muscles and especially the obliques of the crunched side as you lift your shoulders off the floor to come across. Keep alternating legs and go as fast as you can with good technique.

2. Plank – Core Strength & Stabilisation

Start lying face down and then come up onto your forearms placing them directly under your shoulder. Legs outstretched behind you curling your toes under and lifting through your abdominals. All you want to do is hold this pose for as long as you can by trying to stay relaxed and breathe. Key to this pose is to draw your shoulders away from your ears pushing into the forearms. At the same time push your heels to the floor squeezing your glutes. This pose activates all your strong postural muscles including your deep abdominals.

3. V – Sit Ups  

Start lying on your back, take your arms overhead linking thumbs together. Legs start from an outstretched position with knees and ankles together. Your, aim is to lift shoulders off the floor as you bring your arms to meet your legs which are simultaneously raising up to meet your fingertips. Do not worry if you cannot get your shoulders off initially or your legs do not come all the way down to the floor. Over time and as you get stronger this will change.

Routine

3 Exercises

V Sits & Bicycle

30 Secs On

30 Secs Rest

Plank hold as long as you can and build up through the week.

Aim for 1 to 2 minutes even if you are off and on throughout.

Make your rest half the length as your hold.

2/3 Sets

60 second rest between sets.

4 Minute workout is 1 Set

3/4 Times Per Week Minimum

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Why You Should Drink From Stainless Steel Water Bottles?

 According to research from Forbes over 1 million plastic bottles are bought every minute around the world and will continue to increase by about 20% by 2021.

It takes 1.5 million barrels of oil to produce 30 billion plastic water bottles and 1000 years for those bottles to decompose.

According to National Geographic 91% of all plastic bottles are not recycled.

Plastics contain harmful chemicals such as BPA’s which are unhealthy for us and are linked to cancer, neurological issues, diabetes, reproductive issues and much more.

Plastic bottles cause environmental damage and harm to our seas, birds, marine life and fish.

In time we then consume the fish who have eaten the plastic from the bottom of our oceans which contain those harmful chemicals etc.

Small Changes Can Make A Big Difference

7 Reasons to buy Stainless Steel Water Bottle (Ensure Food Grade Safe).

1.    No Plastic Pollution – Environmentally friendly and safer for our seas

2.    No Plastic toxins to worry about

3.    Healthy for our body – no leaching of harmful chemicals into our bloodstream

4.    Reduces waste

5.    Durable – High Quality

6.    Last longer – Saves money after the initial investment

7.    Lightweight & Dishwasher safe

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Summer Arms – 3 Exercise

You can get visibly toned arms in just two weeks with these 3 exercises. Plus you get to work the rest of your body too.

Research has shown that our arms are weak as we do not use them enough in everyday life unlike our legs hence why they become weak and flabby.

The answer to changing our shape and toning our arms is about the amount of time under tension.

With this simple little exercise routine, you will notice a difference in a short period of time providing you are doing 3 times per week minimum.

Take the option that is right for you and ensure that your technique is correct and strong.

1. Normal Press Up

Lie on the floor with your face down. Place your hands shoulder width apart. Push yourself up to a plank position either up onto your feet or onto your knees and as you take a deep breathe in. Engage your core muscles, squeeze your glutes, (push heels to the floor in full plank). Lower your body to the floor keeping elbows tucked in and back until your chest almost touches the floor. Using your triceps and pecs push your upper body back to the starting position squeezing your chest.

2. Spiderman Press Up

Activates in the same way as the normal press up except as we come down we bring leg to elbow and take back to start position as we push our body up. Repeat on left side.

3 Walking Press Up

Start in normal press up. Then walk your right hand to the side followed by the left hand then press up. Come back to centre and press up. Walk across to the left and press up then back to centre and press up again. (1 Rep). You can also stay on your knees to do this move and then progress to harder option once your technique is perfect.

Routine

3 Exercises

12 Reps

3 Sets

60 second rest between sets.

5 Minute workout approximately

Daily Is the Aim

2 Week Challenge

You will see amazing results over the 2 weeks. Try and see for yourself!

Time Under Tension = Fast Results

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How Much Water Should I Drink In Summer?

We all know that we should drink plenty of water, but we still get very confused as to how much is right for us whether it is summer or not.

Our body is 60% water, so it is seriously important to ensure that we do not become dehydrated. Usually, if we start to feel thirsty then our bodies have already started to become dehydrated.

How Much Water Should I Drink A Day?

Daily we should be looking to drink 2 Litres of water to replace our natural fluid losses through processes such as sweating, urinating and breathing.

Please remember that this does not include exercise activity where we should look to replace the water that we naturally lose through sweating.

Also, during the summer months, we should be increasing our water intake again to compensate for the extra fluid loss. Dehydration in summer can be very dangerous and some of the symptoms are as follows:-

Thirsty/Dry mouth

Muscle Cramps

Fatigue or sleepiness

Headache

Decreased urine output/dark urine

Dizziness or feeling faint

Dry skin

Drinking Water and Health Issues

A 2010 study from the British Nutrition Foundation has stated that poor hydration is linked to several health issues: -

Heat Exhaustion & Heat Stroke

Heart Disease

Lung Problems

Kidney Disease

Lung & Colon Disease

Dental Issues

This study also showed that there was a correlation in older adults drinking less water showing an increased mortality rate.

Why Is Water So Important?

Water is extremely important for us and utilised by our body to perform the following functions to keep us alive.

Keeps our eyes moist

Lubricates our joints

Helps with digestion and waste removal

Sweat by helping take heat away from our internal organs

Blood circulation to transport our nutrients around our body

Hydration for our brain to function

Helps with our metabolism so we can burn calories

How Can You Get The Water You Need?

20% of water will come from your food intake mainly through fruit and vegetables

Milk is also good for hydration as when you sweat you lose electrolytes such as sodium and potassium. Milk absorbs more slowly through the intestines so can hydrate us better and replace the lost electrolytes which water alone cannot do.

It is important to find different ways to take in water to stop you from becoming bored especially with plain water.

Be careful with alcohol and caffeinated drinks as they are diuretics so you will urinate more frequently, therefore, you will need to replace with more water.

Can You Drink Too Much Water?

Yes, you can. There is a condition known as hyponatremia which is common in athletes exercising for longer than, 1 hour. When we sweat we are also losing electrolytes which can be very dangerous to our blood levels. Therefore, if you do exercise for longer periods than 1 hour think about isotonic drinks to help replace your electrolytes.

Water helps us to stay alive so keep hydrated!

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Summer is in full swing and holiday season has arrived. This circuit workout is a great way to “Cut the Fat” in your own home, at work, in the garden or on the beach.

No equipment is required as all you need is your body and a towel/mat. This is a great way to increase cardio and strength. Remember by increasing muscle you will naturally burn calories and decrease fat.

Whether you are new to exercise or just want to fit exercise around your busy schedule this circuit is great for you.

Beginner = 1 Set

Intermediate = 3 Sets

Advanced = 4 Sets

 30 Seconds Per Exercise

60 Second Rest at end of full circuit

Plan to do 2 – 3 times per week

Warm Up – 90 Secs

Squats

Plyo Lunges

Russian Twist

Knee Lifts

Jumping Jacks

Press Ups

Cool Down – 90 Secs

SQUATS

Start with feet hip width apart and abdominals tight. Lift the chest tall by opening and drawing your shoulder blades lengthened down your spine. Once you are in position place your hands to the front of your body in your ready position. Then slowly push your hips back sinking into your heels as if sitting into a chair, with your knees tracking the direction of your toes. Your hands will start to raise until they come to shoulder level. Return by squeezing the glutes to raise yourself to start position and releasing the arms down. Repeat for 30 secs.

Plyo Lunges

Repeat start position with feet hip width apart and squeeze the core. Chest is lifted and shoulder blades are lengthened down the spine. Take a large step forward on the right leg and drop your back knee so that your front and back leg are at right angles. You should be able to see your front toe as your body is equal distance between your front and back foot. With a jump into the air, switch legs ensuring the 90 degree angle position. Repeat 30 seconds switching legs.

Russian Twist

Sit on the floor with legs outstretched and ensuring you are on your seat bones. Bring your feet half way back towards you with your knees high. Clasp your hands in front of you making a circle with your arms in front. If you are able lift your feet off the floor slightly and engage your abdominals. Take your hands to the right and look over your left shoulder so you feel that upper body twist. Then take hands to the left and look over your right shoulder. Continue for 30 seconds alternating sides.

Knee Lifts

Once again, we start in our neutral alignment with feet hip width apart, abdominals squeezed, chest lifted and shoulders lengthened down our spine. First lift right foot and then left foot. Increase the intensity by adding a jump as you lift. Allow your arms to swing in a running motion. Repeat for 30 seconds.

Jumping Jacks

Align your body in that neutral starting position. Think of your squat position and this time we are going jump legs wide and into that squat taking arms high up to shoulder height. Then we will jump feet back to the start and repeat. 30 Seconds.

Press Ups

Come into a plank position and we are again going to find that alignment. Wrists under the shoulders. Shoulder blades lengthened down the spine. Squeeze your abdominals and your glutes. Lower your body as one until your chest almost reaches the floor then squeeze through your chest to push yourself back up. 30 Seconds to finish.

60 Second rest then repeat.

My Facebook live on Friday 27/07/18 7.30am will demonstrate the options available.

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Delicious Foods Shockingly Low In Calories

 100 grams Strawberries

Summer is definitely here and with all the sporting events and festivals, strawberries are in abundance.

 Nutritional Values Per 100 grams

Calories 32

Water 91%

Protein 0.7g

Carbohydrates 7.7g

Sugar 4.9g

Fibre 2.0g

Fat 0.3g

Saturated 0.02g

Monounsaturated 0.04g

Polyunsaturated 0.16g

Omega 3    0.07g

Omega 6    0.09g

 Health Benefits

Strawberries are considered a Super Food mainly due to the number of anti-oxidants and fibre in every juicy one. Fibre can help you feel full for longer, so strawberries are great as a snacking food if you are thinking of losing weight. The sweetness of the strawberry can also help you to cut out on sugar cravings.

In addition, they also have anti-inflammatory properties that promote weight loss. Severe inflammation can block the hormones that help keep you lean and strawberries can help unclog and restore these hormones.

The carbohydrate content of strawberries consists mainly of fiber and simple sugars. They score relatively low on the glycaemic index and should not cause big spikes in blood sugar levels.

The consumption of berries has long been established with reduced risk of many chronic health diseases.

Strawberry consumption may improve heart health, lower blood sugar levels and help prevent cancer.

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“Cut The Fat” 8 Minute Bodyweight Workout

Summer is here, and holidays are on the horizon and nobody has enough time. I am going to show you how to lose weight in your own home, at work, in the garden or at the beach.

As far as equipment is concerned all you need is your body. So not only is it a great way to increase cardio and strength but you will also improve balance and co ordination too. Remember by increasing muscle you will naturally burn calories and decrease fat.

1 Set = 8 Minute Workout

30 Seconds On

15 Seconds Off

Warm Up – 60 Secs

Plyo Lunges

Press Ups

Squat Jumps

Plank

Mountain Climbers

Single Leg Deadlift

Cool Down – 90 Secs

Plyo Lunges

Start in an upright standing position with feet hip width apart. Take a big step behind you on the right leg and drop your knee down so you form a right angle with your front and back leg. Chest is open and shoulder blades lengthened down the spine. Push up with both feet and whilst in the air cross to the left leg with front and back leg at right angles. Repeat for 30 seconds.

Rest 15 seconds

Press Ups

Come into a plank position either upright feet and hands or on all four. Place your hands directly under your shoulders chest height. Keep your shoulders away from your ears squeeze your core and glutes. Lower your body to the floor squeezing shoulder blades together. Before you reach the bottom Push through your chest, squeeze glutes a little more pushing back to starting position. Repeat for 30 seconds.

Rest 15 seconds

Squat Jumps

Back to standing upright position with feet hip width apart. Slightly turn our toes and ensure knees track over toes as you sit your butt back and down. From that position spring into a jump using the arms and return soft landing to the start. Repeat 30 seconds

Rest 15 seconds

Plank

Option to be on your knees and forearms or on feet and hands. Lengthen shoulders away from the ears and hands under shoulders to feel the alignment all the way down the spine. Hold this position whilst squeezing core and glutes. Hold for 30 seconds.

Rest 15 Seconds

 Mountain Climbers

Into your plank position with hands placed under your shoulders chest height. Alternate your legs by bringing knees to chest pushing into the heels on the return. Try to keep core and glutes squeezed strong.

Rest 15 Seconds

Single Leg Deadlift

Standing position feet hip width apart. Once, again we want a good tall alignment, so shoulders lengthened down the spine, chest open, core activated and glutes squeezed. Hang your arms either side and slowly standing on the right leg hinge from the hips allowing your left leg to lift off the floor. By pushing your hips back, lengthen your torso forward allowing your arms to reach your knees hands in a fist clenched position. Once you’ve reached knees with rear leg straight behind you start to come back to the start. 30 seconds on the right and 30 seconds on the left.

Cool Down.

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Delicious Foods Shockingly Low In Calories

6 Medium Size Raw Oysters

Another delicious favourite of mine and amazingly low in calories and so good for you.

Usually, in British waters, we can get Native or Rock Oysters. Native Oysters are fairly round and are more difficult to grow, whilst Rock Oysters are more tear shaped.

Nutritional Values Per Six

Calories 57

Fat 2.07g

Protein 5.92g

Carbohydrates 3.28g

Sodium 177mg

Potassium 131mg

Also contains other vitamins and minerals

Health Benefits

Low in cholesterol and calories and high in protein. Oysters also contain zinc, calcium, copper, iodine, iron, and potassium.

1.    Aphrodisiac – Mainly in males due to the zinc

2.    Weight Loss – Keep you full for longer due to the protein content and low in calories

3.    Protein Content – Helps tissue repair, metabolic activity, muscle strength & cell growth.

4.    Protect Heart – Due to high levels or omega 3 fatty acids vs omega 6 fatty acids. Low in cholesterol due to this very reason.

5.    Increases Healing – due to high levels of zinc

6.    Blood circulation – Iron helps to keep the good supply of healthy blood cells and oxygen

7.    Maintain Bone Health – Calcium, phosphorus, zinc, iron, and copper help to increase mineral bone density.

8.    Boost Immune System – Due to vitamin E & C plus some of the other minerals that have antioxidant and anti-inflammatory properties to defend against free radicals.

So eat and enjoy your oysters knowing that there is so much good from them.  

[synergy81fit-blog]

“Cut The Fat” 10 Minute Bodyweight Workout

Summer is here, and holidays are on the horizon and nobody has enough time. I am going to show you how to lose weight in your own home, at work, in the garden or at the beach.

As far as equipment is concerned all you need is your body. So not only is it a great way to increase cardio and strength but you will also improve balance and co ordination too. Remember by increasing muscle you will naturally burn calories and decrease fat.

2 Sets

1 Minute 3 Exercises

Reverse Lunges 20 Reps

Single leg Glute Bridges 20 Reps

Side Plank leg Raises 20 Reps

30 Second Rest End Of 1 Minute

Repeat Circuit 3 Times

Rest 2 Minutes

Then Repeat Set Again

Warm Up for 2 Minute

Exercise 1 – Reverse Lunges

Stand feet hip width apart, open your chest by sliding your shoulder blades down your spine. A squeeze in through your core so you feel tall. Start on the right taking a big step behind you. Drop knee to floor so you create a 90-degree angle. Step back up to the start and repeat on the left leg.

Exercise 2 – Single Leg Glute Bridges

Start on the floor lying on your back. Bring both heels as close to your butt as possible and palms facing upwards. Keeping your left leg bent straighten out the right leg lifting off the floor. On the left side push your hips into the air squeezing through your glutes and activating your core. Your right leg will rise automatically. Repeat exercise 10 times on left and then swap to 10 times on right.

Exercise 3 – Side Plank with Side Leg Raises

Start seated on your left side with elbow under your shoulder, hips on floor and legs outstretched so you body is in a long line. Choice of either two knees on the floor, one knee and one leg outstretched or both legs long. Push your hips up nice and strong by squeezing your abdominal muscles and your glutes. Then lift your leg up as far as you can but no higher than hip height so you maintain alignment top to toe. Simply raise and lower your top leg. If on knees raise if you feel comfortable or just your one leg depending on option choice. Repeat leg raise for 10 reps. Turn over and repeat on the right.

Rest 30 Seconds and Repeat x 2.

Rest 2 Minutes at the end of circuit and repeat the whole thing again.

Cool Down 2 Minutes

[synergy81fit-blog]

Delicious Foods Shockingly Low In Calories

Roast Chicken

One of my favourites due to its delicious taste and the fact that it is packed with protein yet very lean.

Whilst I have chosen roast chicken as I can roast a whole one and it will last the day for me this meat is very versatile, so you can grill, bake and boil it just as easily.

Nutritional Values Per 100g

Calories 107

Fat 1.8g

Protein 21.4g

Carbohydrates 0g

Sodium 464mg

Iron 0.6mg

Also contains other vitamins and minerals

Health Benefits

Chicken is exceedingly good if you are looking to lose weight due to its high protein content and low calories.

Studies have also found that chicken consumption can also help with the following:

Control of Blood Pressure

Reduced Cancer Risk (unlike red meats)

Reduced Cholesterol (unlike red meats)

Treatment of Common Cold – Chicken broth as relief for colds and sore throats