The Dangerous World of New Year's Resolutions

No pressure then!!!!

How about we take a breath and really try to find ways to improve not only our physical but mental health too.

Often we set ourselves such unrealistic goals and high standards that we can feel that we have failed before allowing ourselves time to adjust.

Did you know that it takes almost 4 weeks to make change become a habit?

During January, Sam and I are going to help support you through the small changes you can make to uncover that fitter, healthier and more contented you. 

We will give you a lifestyle and exercise suggestion each week to help progress you towards achieving long-term change!

So let's start the 5th January. You will have your first step on Saturday 3rd to get organised. 

And don't worry, Sam and I will be joining in too!  We are anything but perfect (as I'm sure our respective husbands can agree)!  

So I'm off to enjoy these last few days of Festive indulgence before starting on the slow and steady path to an invigorated me.

Now, where did I put those chocolates....

We look forward to you joining us. 

Aileen and Sam xxxx

Great one for the kids

This is one of my favourite gadgets in the kitchen for the kids.  You can spiral fruit and veg.  Tonight it was sweet potato.  This I ordered from amazon. A vegetable spiralizer. Great way to get kids to try different foods!!!!

The 12 Days of Fitness

The 12 Days of Fitness

Just in case you over indulged a little during Christmas Day here is a little festive treat from Me to You!

On the first day of Christmas my instructor gave to me 

a burpee with a tuck jump.

On the second day of Christmas my instructor gave to me

two squat thrusts,

and a burpee with a tuck jump.

On the third day of Christmas my instructor gave to me

three mountain climbers,                                                                        

two squat thrusts,

and a burpee with a tuck jump.

On the fourth day of Christmas my instructor gave to me              

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the fifth day of Christmas my instructor gave to me                 

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the sixth day of Christmas my instructor gave to me                              

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the seventh day of Christmas my instructor gave to me          

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the eighth day of Christmas my instructor gave to me              

eight planks – a – rowing,

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the ninth day of Christmas my instructor gave to me             

nine leaps – a – forward,

eight planks – a – rowing,

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the tenth day of Christmas my instructor gave to me                            

ten squats – a – jumping,

nine leaps – a – forward,

eight planks – a – rowing,

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the eleventh day of Christmas my instructor gave to me        

eleven jumping jacks,

ten squats – a – jumping,

nine leaps – a – forward,

eight planks – a – rowing,

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

On the twelfth day of Christmas my instructor gave to me            

twelve meters sprinting,

eleven jumping  jacks,

ten squats – a – jumping,

nine leaps – a – forward,

eight planks – a – rowing,

seven lunges backwards,            

six squats – a – pulsing,

five calf raises,

four press ups,

three mountain climbers,

two squat thrusts,

and a burpee with a tuck jump.

Aileen xxx

A little Festive Tip

At this time of year we love to enjoy the festivities and all the food and drink that comes with it.  It is a wonderful time to celebrate and enjoy.  Here are just a few suggestions to combat the effects of what lies ahead.

1.     The 80/20 rule.  I love this.  The body will sustain a fairly good battering before it finally gives in.  However, by being good and eating for your metabolic type 80% of the time,the other 20% is for the indulgence (not Over indulgence!!!). Just Eat Real Food!

2.     With the winter weather soon upon us, please remember WATER (and its FREE!) is of the utmost importance, especially if alcohol is flowing.  For every glass of alcohol, a large glass of water to follow it helps reduces the damage.  Also try eat some nuts or meat with wine, this will counteract some of the toxins.

 

3.     Start the day with your usual good breakfast, aiming for a good lunch too as this helps to keep you on track for your 80/20 rule.

4.     Still exercise!  Enjoy the fresh air, wrap up warm and brave the elements.

5.     SLEEP.  Its FREE! This will not be as good with the high sugar and alcohol intake.  However, by following the points above it will help your sleep stay on track.

6.     Treat treats as treats and do not go overboard!

7.     Don’t be mentally negative, it is a time to indulge and accept this, be youthful!  ENJOY! ENJOY! ENJOY!

Merry Christmas and a Happy New Year

Sam

How long does it take to burn 100 calories?

Did you know that burning up an extra 100 calories a day could mean the difference between keeping a healthy weight and adding inches to your waist line.

As I said in my post last week, the simple way to try and increase the amount of physical activity you do is on a little and often bases everyday.  

So how can you achieve that? 

Here is a list of activities and the amount of time it takes to burn 100 calories:

Leisurely walk - 34 mins

Slow dance - 31 mins

Playing frisbee - 31 mins 

Hoovering - 29 mins

Pushing supermarket trolley - 25 mins
Leisurely cycle - 24 mins
Mow or rake the lawn - 24 mins
Playing with the kids -24 mins
Walking the dog -24 mins
Mop the floor - 21 mins
Was and wax the car - 21 mins
Paint and decorate -19 mins
Fast walk - 18 mins
Dancing - 16 mins
Dig the garden - 16 mins
Swim slow lengths - 16 mins
Tennis - 16 mins
Jog - 14 mins
Hike with backpack - 14 mins
Carry heavy shopping bags - 14 mins
Climb the stairs - 12 mins
Run (5mph) - 11 mins
Speed cycle - 10 mins
Competitive Football - 9 mins
Skip - 9 mins

See we KNEW that shopping was good for us!!!!!

Aileen x

Why is exercise so good for us?

There is no two ways about it - exercise, any exercise, is good for us.  Good for mind, body and soul!

When was the last time you thought to yourself "I really regret doing that workout".

NEVER!

Not only does regular exercise help improve your level of fitness and ability to maintain a healthy weight but it also helps reduce the risk of many different physical aliments from occurring.  Aliments such as coronary heart disease, type 2 diabetes, hypertension, osteoporosis and certain forms of cancers.  On top of all that it also helps to lower your stress levels, release powerful feel-good hormones and improve your body confidence.

What's not to like?

So why do people find it so hard to fit it in to their increasingly busy schedules?

Some feel that in order to be classed as active you have to beast yourself in the gym for hours upon end, or run 6 miles everyday.  Well if that is your thing - great -  but for most of us just moving more really does help.  The simple way to look at it is to try and increase the amount of physical activity you do everyday on a little and often bases.

So walk up the stairs instead of getting the lift.

Take your kids to the park instead of watching the TV.  You could even have a little play on the equipment while you are at it!

Do 5 squats every time an advert for a supermarket is on the TV.

Do calf raises while you brush your teeth.

Simples!

Aileen x

A little self love

We could all do with a little self love!

The impact this has on you, and all those around you, is enormous.

It is true - you attract what you put out!

I have a few favourite authors on this subject and this is a quote I use a lot of the time -  "You've got to be willing to believe that you were put on this earth for more than your endless attempts to lose the same 30lbs, 300 times for 80 years" Geneen Roth.

Why this quote; because otherwise we miss so much around us and don't enjoy life - too hung up.

The focus on being thin has a real negative impact on our partners, our friends and even more so on our children. We teach them that this behaviour of self punishment is good and must be adhered to if we want to be thin.

 Cut yourself some slack, love you, love life, love those around you and watch them settle into contentment - happy mummy - happy family!

So most importantly - NOURISH YOURSELF!  It's the biggest thing you can do to show love to your body. Try just for the next seven days sitting down to each meal and enjoying what you are eating. This is great for you and can be a real social time with others. Let me know how you get on.

Sam