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Blog, Business

Leadership skills are important if you are managing a team, running a business or even teaching a class. Some people are born leaders and have a way of inspiring, motivating and leading others. For most leadership is not a natural trait and are not born leaders. However, these skills can be developed, learned and practiced. The most crucial thing is that you are passionate, driven and willing to work at it.

So how can you become a great leader and win the trust and respect of your team? Here are some of my tips on how to become a better leader today:

Act like a leader: Be respectful with everyone you meet. Be confident, self-assured and speak to others as you want to be spoken to and remember to listen. Staff want to look up to their leader so it is important that you, as a leader must set out the desired tone, values and culture from the start.  


Manage your Emotions: 
Emotions are really important and have a direct link to your energy. So what does that mean? Well, if you as a leader are at an emotional low then your energy is low. If you are running high, you feel positive and optimistic. To be at your best as a leader learn to manage your emotions.

Develop your skills: If you do not have the skills to lead, no title or position will ever make you into the leader you want to be. There is only one way to become a better leader and that is to work on your leadership skills. Develop expertise in your field, and discover the heart of what leadership is about for you.


Become a great Communicator: 
A great leader is always a skilled communicator, not only as a speaker but also a listener. Discipline yourself to understand what is happening around you by observing, focusing and listening.

“Most people do not listen with the intent to understand; they listen with the intent to reply.” ― Stephen R. Covey, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change

Be Decisive: Being indecisive can undermine confidence and trust. Leaders must lead, take a chance and make a decision based on the facts to hand. This is the core skill of any successful leader. Playing it safe is never a good business rule and leaders must make sure their business stays ahead by acting quickly on new ideas, innovations and taking risks.

Invest in People: A huge element of great leadership is knowing how to connect with the right kind of people and learning how to spot talent. To be a great leader you also need to start at the heart of what matters in your organisation – and what matters is your people. If you want to see them happy, engaged, loyal and dedicated make the time to invest in them, nurture them and provide them with a clear vision of what needs to be done.

Be a Mentor: One of the roles of a leader is to mentor your team and guide and support them, not preach to them or boss them.  People are interested in growth and development and they want to know how they can do better, grow and find their own path. Be sure to give credit and praise openly where it is due. Let others know when the work is well done, a job is completed with excellence and the results are great. 


Have Fun: 
Business may be serious, but the best leaders know how to build excitement and fun. They are great at creating an optimistic culture and an enthusiastic environment. They know fun is important when people are working hard. Be passionate, enthusiastic and proud – practice what you preach.

People spend a large part of their lives at work and having a leader who is genuinely excited about the future of the company is hugely motivating and extremely inspiring.


Thank you for reading!

★ *˛ ˚♥* ✰。˚★ *˛✰





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Beauty, Blog, Health & Wellbeing
If you are a sugar lover and have a sweet tooth then this may not be good news for you. We all know that sugar has many negative effects on the body and health in general.

Obesity is on the increase and sugar is to be avoided, not only by the obese but by healthy individuals too. Sugar is a major culprit in the case against obesity and can also contribute to a host of other associated health and mind issues. These include; diabetes, increased cholesterol and can contribute to Osteoporosis. Sugar can cause cardiovascular disease and many studies show sugar also feeds cancer and is linked to food allergies and tooth decay. 

In children it can cause Eczema and hyperactivity, anxiety, difficulty concentrating and restless. It affects our blood sugar levels and this can result in the way we feel i.e fatigue, a foggy brain, food cravings, frequent colds, depression and mood swings. 


Sugar can also affect our bodies reduction in defense against bacterial infection (infectious diseases) It also greatly assists the uncontrolled growth of Candida Albicans – yeast infections. Too much sugar consumption can lead to skin conditions such as Acne and inflammation. It can impair the structure of DNA and can decrease the growth hormone, the key to staying youthful and lean.


So How Does Too Much Sugar Affect The Skin?


Experts believe sugar can cause premature aging. Cell-aging sugar can sap the skins youthful resilience and appearance. One of the many effects of sugar on the body is the way it damages the collagen and elastic protein fibers in the skin. It also makes your skin more vulnerable to the damaging effects of the sun. The more sugar you consume in your diet the more likely you are accelerated the aging process of the skin. A lifetime of eating sugar can leave the skin looking aged, dull, loose and wrinkled. 


Sugar causes a decline in tissue elasticity and function, the more sugar you eat, the more elasticity and function you lose. The collagen and elastin are vulnerable to damage. Collagen and elastin are the skins protein fibres that keep the skin firm. Once this springy and resilient collagen is damaged its elastin properties become dry and brittle. This damage leads to wrinkles, sagging and other complexion complications i.e spots, breakouts and blemishes.


According to a study published in the British Journal of Dermatology these aging effects start at about age 35 and increase rapidly after that. Consuming sugary foods or high Glycemic Index foods result in a rapid increase in blood sugar in the body. This can lead to inflammation and this can bring on biochemical changes in the human cells and result in accelerating the aging process. Therefore, effects of deterioration include the skin becoming less elastic which in turn can lead to deep wrinkles and the skin will look aged in appearance.


It is recommended that we stay away from sugar enriched foods such as chocolates, sugar / candy bars, greasy foods, processed foods and high – glycemic carbohydrates, such as pasta, bread, potatoes, rice. These foods will rapidly convert to sugar and lead to a rise in blood sugar. Skin destroying sweets and carbohydrates can lead to further sugar cravings. A high-glycemic diet may also cause complexion skin problems such as Acne.

Therefore, it is important that our sugar cravings are controlled which in turn control blood sugar and insulin levels.

It is crucial to limit or exclude ‘bad’ carbohydrates and sugary foods. This can be done by increasing protein intake for a few days, which can help control the body’s blood sugar and insulin levels and lessen those sugar cravings. 


According to a 2008 study published in the journal Molecular Nutrition & Food Research, what you eat can affect your skin. In this study Australian researchers measured the effects of high – and low – glycemic diets on the skin of teenage boys. The glycemic index of a food defines how quickly it’s broken down into glucose by our bodies.

High-glycemic foods such as; refined carbohydrates, sugary drinks, chocolates, sweets, candy and even certain fruits high in natural sugars, cause large spikes in blood sugar when eaten. Low-glycemic foods such as; whole grains, are slow release meaning these are broken down into sugars more slowly, so they do not cause spikes in blood sugar.


The researchers found that those teenage boys who were on the low-glycemic diet experienced a 50% reduction in acne. However, the group who consumed the high-glycemic diet experienced a 14% increase. Researchers speculate that insulin resistance, commonly associated with eating a high-glycemic diet, may fuel inflammation in the skin and the production of the acne-causing oil sebum.

More and more research is becoming available about sugar’s harmful effects. It is not just the sugar you add to your tea, or the chocolates you eat, other forms of sugar that may be listed on ingredient labels on everyday foods need to be avoided or reduced, examples include; barley malt, corn syrup, dextrose, fruit juice concentrate, maltose, maple syrup, molasses, fructose, glucose, lactose and sucrose. 


As mentioned above, a diet high in sugar reduces the quality of the collagen in the skin. Due to the breakdown of collagen the skin can become dull, saggy, loss, thin and wrinkly and unhealthy in appearance. This can also make the skin become more prone to the damaging effects of the environment and UV rays. So for healthy skin cut out the sugar.

Begin by cutting out things like sugary drinks, cakes and biscuits. Also be aware of hidden added sugars in foods such as soups, tomato ketchup etc. Avoid high – glycemic index foods, food which is quickly broken down into sugars by the body. These will cause a spike in blood glucose and leave you craving for more.

Experts recommend that sugar should be avoided altogether and refined carbohydrates, things like cakes, biscuits and white bread, should be kept to a minimum. Instead choose the lower GI (glycemic index) options such as brown rice, pasta and bread. The good news is if you change your ways and cut down on sugar you should quickly see benefits. This coupled with a good skin care routine will help to improve the skin and it may seem less dry and problematic within days. 


Banish your sweet tooth and look after your skin. Allow your skin to glow its radiance and feel good in your skin!

Thanks for reading! 



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Blog, Business

In this article I discuss how to use video effectively to promote and build your Personal Training and Fitness Business.

YouTube is the second largest search engine on the web and video content marketing is on the rise. Video can help you attract more clients and grow your group exercise and personal training business. People spend a lot of time watching videos.

Video can create stronger emotional connections, increase engagement and capture attention more quickly than any other traditional content medium. To get started you do not need any fancy equipment. I recommend you use your smart phone camera and natural daylight. Before you film your first video it is essential you have a video content strategy in place. 

Here are my top Tips to get started with Video on YouTube

Channel Name:
If you are a Personal Trainer or group exercise Instructor and have a very specific niche then your channel name should reflect this. It should be clear what your business and brand is. However, if you plan to share content on a variety of topics and subjects such as vlogs or maybe fashion reviews, make-up tutorials etc than I highly recommend you to use your own name for your channel. Having the channel under your name gives you more flexibility if you plan to grow your business and brand.


Branding: 
You want to make a good first impression when someone visits your YouTube channel so they are compelled to subscribe. Your channel header should include your fitness business logo and a brief description of what video content you will be sharing, how often and when. Add your website and social media links and fill in a short description in the ‘About’ section on your YouTube channel. Be sure to include a short video intro-trailer of what your channel is about. Create your brand custom thumbnails that help you stand out. Brand consistency is important, so use a great avatar photo and keep this consistent with all your other social media platforms. To create designs I recommend the design tool Canva [www.canva.com


Content Creation:
Create video content that servers and offers value to your clients and audience. Research what questions you get asked a lot and answer these in your videos. I recommend creating shorter videos to start off with. You want visitors to watch your video to the end so I recommend you create videos that are 3- 6 minutes. NOTE: YouTube favours watch time and engagement for ranking your videos. Therefore, you want your audience to watch all your video. Research your keywords and tags to optimise your content. I recommend the free browser extension tool TubeBuddy [www.tubebuddy.com]


Promote Your Content: 
Content distribution is key to get your videos seen. Promote your videos on your social media platforms. Share your videos thumbnails and short video trailers in your blog, newsletter and to your email list. Be consistent with this, as this will help to grow your channel and build an audience on YouTube. Engagement is also important, so be sure to reply back to comments and questions. Engagement will help build relationships and the know, like and trust factor. This will help to grow your channel. You can schedule and automate your YouTube videos and posts on social media using a social media management platform tool such as Hootsuite [www.hootsuite.com


Here are 10 ideas for video content:  


► Tutorials. 

► Vlogs.

► Client testimonials.

► Exercise demos and insights.

► Collaborations.

► Interviews. 

► Product reviews.

► Motivational videos.

► Recipes / nutrition advice.

► Industry news and trends. 

Video is a great way to grow your fitness business and brand and also help to increase more organic traffic to your website. Therefore, it makes sense not to ignore video as part of your content marketing plan.

Thanks for reading!

Visit my YouTube channel  ☛ #DalTV


 

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Blog, Health & Wellbeing, Nutrition
Are you drinking enough water?

Water is essential nutrient to maintain a healthy body, a clear mind, and a good balance within your body tissues. If you are trying to lose weight then water is very important. It helps to boost your metabolism and also helps to keep you fuller and has many other health benefits. However, many people fail to drink enough water.   

Here are some health benefits of water:  

Water for weight Loss: 
Water promotes weight loss. It removes toxins and by-products of fat, reduces binge eating and can help with craving. Water can be seen as a natural appetite suppressant. Drink a glass of water between meals to keep your stomach full. Not only does water raise your metabolism it also has zero calories! Replace your calorie – sugary laden beverages with water.  

Stay regular with water: 
Water benefits the body by promoting and aiding in good digestion. This along with fibre intake is essential for correct digestion. It does this by assisting to dissolve waste and toxin particles, enabling them to pass smoothly through the digestive tract. Water consumption is essential for healthy bowel motion and to prevent constipation.  

Water boosts your energy:
Water increases energy and helps to relieve fatigue. It helps to transport oxygen and essential nutrients to your cells in the body, keeping your energy levels boosted. Feeling fatigued can be a sign of dehydration. Approximately 85 percent of your brain tissue is water and therefore water intake is essential to improve concentration, alertness, focus and general well-being.  

Water reduces kidney stones:
Water will help to eliminate and flush out toxins. It does this by diluting the salts and minerals that form solid crystal type formations known as kidney stones. Therefore, it is essential to drink plenty of water to reduce the risk of Kidney stones and Urinary Tract Infections.

Healthy Skin: 
Water helps to nourish your skin. Dehydrated skin can be more prone to fine lines and deeper wrinkles. Water helps to plump up the skin cells – which helps your face to look younger. Drinking water can improve circulation, leaving your face clear, clean and glowing and improves the skin complexion. It is Mother Nature’s best skin product and best anti-aging treatment around!  

Water boosts the Immune System:
Drinking plenty of water can help fight against flu and illness. It is also a natural remedy to relieve and prevent headaches which can often be caused by dehydration.

 
More Tips

▸ Generally, nutritionists recommend as a guideline to drink at least eight 8 ounce glasses of water a day. You may need more water if you exercise or sweat heavily or if the climate/ environment is hot. 

▸ When you are low on fluids and dehydrated, the brain triggers the body’s thirst mechanism. Sometimes this can get confused with hunger. So stop and think – are you hungry or thirsty? More than often your body will require water. 

▸Include more fruits and vegetables in your diet. These contain high water content and will add to your hydration. Approximately 20 percent of our fluid – water intake comes from foods. 

▸ Get in the habit of carrying water with you; keep a bottle in your car, in your bag, at your desk etc.  

 

I hope you found this article useful.  

Health. Happiness. Success.


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Blog, Business

Using social media for business can be overwhelming especially if you are new to the social media world. There are a number of reasons why businesses and brands fail with their social media marketing. Some of the top mistakes include not providing value and always pitching and pushy sales.


Here Are The Top 5 Mistakes To Avoid On Social Media 

1) Lack of Offering Value: 
I see new businesses and brands focusing solely on selling rather than serving their customers and audience. Flip this over: offer lots of value, over deliver and go that extra mile. Focus on building relationships with your customers and followers. Be more customer focused. Don’t forget about that ‘Know, Like and Trust’ factor that grows an audience, builds trust and valuable lasting relationships.


2) Pitching and Sales:
Continuously selling can drive your audience and potential customers away. There is so much noise on most of the social media platforms today, do not add to it. The ‘buy my sh*t’ approach is a turn off! You also need to be careful you do not come across as spamming. Learn to sell without selling. There is a right and proven way of doing this. I will share in a future article and video.


3) Lack of Engagement:
Not spending any time or not making it a priority to engage with your audience or costumers is a common mistake. I understand we are all super busy or in the case of a high profile individual it is hard to reply back to everyone. However, I suggest have a system in place to deal with this. Outsource to a social media company or delegate to an assistant. It is good practice and manners to reply back. Imagine if you met a person in the real world and you ignored the question they asked. It’s not cool or professional to ignore others.


4) Not being focused:
Are you to zoned into what your competitors are doing? I have been guilty of this in the past too. I am not suggesting it is not important to know what your competitors are doing – it is actually important to know what is going on in your industry. However, if you are spending more time on checking them out on social media and not on your own business, then let me remind you my friend that you are wasting valuable time. You need to stop doing that today! 


5) No Consistency and No Patience:
 
This is very common, I see it all the time. You go for it, posting content on all social media platforms and it is all systems go and..wow.. there is just no stopping you! You’re like a social media powerhouse…. but then BANG you STOP! …tumbleweed moment….you’re gone!…vanished!…disappear!…for a few weeks or even a few months! I get it, your patience has ran out and you can’t be bothered because you are not seeing any results. Write this down ☛ “All the best things in life take time. Employ patience and love the process.”


BONUS TIP: Don’t Be Driven by Your Ego:  It’s a big mistake when you are driven by your ego and not committed to serving others. I recommend you leave your ego at the door my friend…we haven’t got time for that! Stop spending time bullsh*ting on all platforms and believing your own hype. Spend less valuable time on impressing your competitors. Start focusing and channeling your energy into taking action in growing your business and serving your customers and audience.


Watch my video to learn more! >> #DalTV <<

Thanks for reading!



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Blog, Health & Wellbeing

We all know that exercise and keeping active has many benefits for our health and wellbeing. A regular steady exercise routine can help you build stronger muscles, prevent chronic illness, manage your weight and help you look and feel much better.

Can exercise help us to look younger and reverse ageing?

Research found that even people who started working out later in life can achieve younger looking skin. Scientists discovered that regular exercise can play a key factor in reversing the skin’s ageing process. So maybe it’s time to ditch those expensive ant-ageing creams and serums and start working out.

Consistent exercise has many physical and mental health benefits, that in turn will help you to feel and look younger. Working-out and participating in endurance activity can help with muscle rejuvenation. Therefore, prevents muscle deterioration which is associated with the ageing process.


Our skin changes with the ageing process, it loses elasticity, becomes thinner, resulting in wrinkles, sagging and crow’s feet. This usually occurs because of the changes within the layers of our skin. High intensity and strenuous exercise will help your heart to work harder and improve circulation. Exercise pumps blood throughout your arteries, veins and capillaries. This can help to improve the appearance of the skin assisting with detoxification, cell and skin rejuvenation.


A good sweaty workout can help to improve blood flow and circulation all over your body. It can also improve your sex drive in many ways, improvements in body appearance, confidence and an increase in energy. New research also shows that keeping active regularly can reduce the inflammation within the body which is associated with the aging process. This in turn can decrease the risk of developing conditions such as heart disease, loss of muscle function, decreased mental function and depression.

Participating in the correct exercise and training the muscles around the core can help maintain a better posture, by improving overall strengthening and mobility. One of the best forms of exercises for helping with posture and flexibility is Yoga. Yoga will help with suppleness of your body, improve strength, posture and help towards achieving a better state of mind and relaxation. All these factors help towards keeping you healthy and fitter.


Although many studies show that exercise can keep our skin looking youthful there are other factors that play a part such as; genetics, diet and lifestyle. These all can make a difference to the condition and appearance of our skins. So it is impossible to know whether exercise alone can keep us looking younger or if it’s a combination of good genes and healthy lifestyle.


It’s never too late to start exercising regardless of your age. Always remember to seek professional advice if you are unsure where to start with exercise – or if you have a health condition. Always build up gradually.

“Age is nothing but a number and you can get fit” – At 74 years old (now 77), Ernestine Shepherd is the Guinness World Records’ oldest female bodybuilder.



So to summarise: regular exercise has many benefits that will keep you feeling and looking younger. It helps you stay stronger, healthier, more flexible, fitter, can improve balance, endurance, increase energy levels and overall skin condition. It will keep you feeling more youthful – keep moving!


Health. Happiness. Success



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Blog, Health & Wellbeing

Studies show that eating a healthy breakfast can help give you: A more nutritionally complete diet, higher in nutrients, vitamins and minerals. Improved concentration and performance (in children and adults). Gives you an improvement in strength and endurance to engage in physical activity. Can help to lower cholesterol levels. Help maintain a healthy weight.

If you are looking for breakfast ideas then give my nourishing recipe a try. This homemade cashew granola is really simple, easy to bake and tastes delicious! You can prepare and bake this in advance – at the weekend and eat during the week. 


INGREDIENTS:

• 200g rolled oats (Gluten free)

• 10g organic butter, melted.

• 120g chopped cashews.

• 1 tsp vanilla.

• 4 tablespoons honey.

• 2 tsp minced fresh ginger.




 METHOD:

1. Preheat the oven to 300°F/150°C.

2. Thoroughly combine rolled oats and melted butter in a mixing bowl. Transfer to a large baking dish and spread out evenly.

3. Bake for 45-55 minutes, stirring every ten minutes, until oats are lightly coloured.

4. Add cashews, ginger, honey and add vanilla 20 minutes into the baking time and stir in thoroughly.

5. Serve or store in a covered container. Will keep, refrigerated, for up to two weeks.


Enjoy!




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Blog, Health & Wellbeing

Are you getting married and do you feel you are limited to the choice of wedding dresses because of your figure? Perhaps you feel you have to cover up because your arms are flabby? Or maybe you cannot reveal your back because that is flabby too? Or maybe you would love to wear a figure hugging fitted wedding dress but cannot because the dress of your dreams does not fit or look right on you? Does this leave you feeling disheartened?


Every bride wants to look her best on the most important day of her life and to look stunning in her dress for her special day. Brides also want to feel and look amazing on their honeymoon.


If you want to look and feel absolutely WOW on your Special Day then follow some of my basic tips. These basic tips will help you fit into the dress of your dreams. Not only will you get into shape and feel confident on your wedding day, you will also feel amazing for your honeymoon.


Set a Goal:

The first step is to set yourself a goal and have a clear vision of how much weight or inches you want to lose for your wedding. Also have a set workout plan. If your main goal is to lose weight then I recommend to get started with your exercise plan at least six, nine or even a year before the big day. The more time you give yourself the better. Taking these small steps will really help you to reach your ultimate goal.


Think Positively:
Change your mindset and think positively. I believe our thoughts are very powerful. Envision yourself fitting into your wedding dress you just bought or that bikini for your beach honeymoon holiday. You can achieve almost anything if you believe in yourself. Tell yourself you are an amazing person and you will achieve your goal of looking amazing on your big day.

Correct Nutrition:
Nutrition is very important when wanting to lose fat or sculpt and tone the body. You will get better and quicker results if you combine healthy eating with your exercise routine. A healthy and fitter body is not about starving yourself, it is about making the right choices and organised / planning and preparing what you eat. This is a crucial part of weight loss. We are what we eat!


It is essential to eat natural real foods. Limit processed foods, sugars and salts. Start your day with a healthy protein based breakfast such as; porridge, scrambled eggs or omelettes with spinach. Replace all sugary drinks and coffees with water. Water is essential for good health and our wellbeing.

Exercise:
Include Interval training, short bursts of high intensity training (HIIT) into your workout routine. Weight training will also help brides to get a leaner, tighter, sculpted body. Lifting weights will help to combat those wobbly parts and areas of your body. Remember to be patient and keep consistent with your training and nutrition. This is the key to reaching any health and wellbeing goals.


Hire A Personal Trainer:
If you are really at a lost where to start and are very low on motivation then invest in a personal trainer. Having the one-to-one guidance and support of a fitness professional could make all the difference when it comes to achieving those pre-wedding fitness goals.

Personal Trainers can help you to keep motivated and you will feel a lot more confident in using the free weights and machines in the gym. You could also try partnering up with your fiancé and try workouts together such as bootcamp , a class or maybe jogging. This will help you both feel and look good for your big day and honeymoon.


Thanks for reading!



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Blog, Health & Wellbeing, Nutrition

When it comes to our diet and nutrition we often view fats as the enemy. Certain types of fat and the fat like substance cholesterol may contribute to health issues such as; Obesity, cardiovascular disease, diabetes and cancer. However, some fats are actually better for you than others and can help with good health. Therefore, it is important to understand the difference between ‘good’ fats and ‘bad’ fats. 



Dietary fat can be found in animal and plant foods. Research is ongoing on dietary fat. Some facts are clear. Certain fats have been known to be bad and negative to our health. Studies show that good fats have significant health benefits.

Certain bodily functions rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients and produce important hormones. Fat has an essential role to play in our bodies similar to what carbohydrates and proteins, in fuelling your body with energy. 

A diet rich in saturated fats can contribute in an increase in cholesterol, and tip the balance toward more harmful LDL cholesterol. This encourages blockages to form in arteries in the heart and elsewhere in the body. Health problems occur when eating too much of the wrong fats and consuming excess calories. 

Bad Fats:
The two types of fats that have been identified as harmful to our heart health are saturated and Trans fats (also known as trans fatty acids or TFA). Most of the foods that contain saturated and Tran’s fat are solid at room temperature. Examples of foods they can be found in are; deep fried fast foods, margarine, processed snack foods – doughnuts, cookies, cakes, pastries etc. 

Similar to saturated fat, Tran’s fat can raise total blood cholesterol levels (LDL) cholesterol, also known as “bad” cholesterol. This can increase the risk of cardiovascular disease and type 2 diabetes. Saturated fats are found primary in animal based foods, high fat meat and dairy products – lamb , pork , dark chicken meat, poultry skin, fatty cuts of beef and high dairy foods such as whole fat milk, butter, cheese, ice cream, lard. Saturated fats and Trans fats should be avoided or eaten very sparingly.

Good Fats:
There are two broad categories of beneficial fats: Monounsaturated and Polyunsaturated fatsMonounsaturated fat and polyunsaturated fat are considered more heart-healthy fats. These fats should be included in moderation in your diet. Polyunsaturated fats are found in plant based foods and oils such as olive oil, canola oil, vegetables, avocado, fish, nuts, seeds. Healthy fats are liquid at room temperature and not solid. Research has shown consuming these type of fats can boost your good blood cholesterol level and decrease your risk of heart disease.


Omega-3 fatty acids are particularly beneficial for your heart. These fats can help reduce blood pressure levels and decrease the risk of coronary artery disease and strokes. These can be found in roasted soy beans, walnuts, tofu, flaxseed, canola oil, sunflower seeds, sesame seeds, pumpkin seeds, and in fish such as; salmon, mackerel, herring and trout. 


Healthier fats are an important part of your diet, but it is crucial to moderate your consumption of them, because all fats are high in calories. Learn to recognise the difference between healthy and unhealthy fats so you can make an informed choice. 


Thanks for reading!


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Blog, Business

Social media is all about being ‘social’ yet many people struggle with how to engage on social media and online. Engagement on social media is crucial to build an audience, grow your brand or reach customers, clients and prospects. Here are 5 tips on how to engage on social media. 


Be Authentic :
Having a personality and being authentic online is important. Do not be fake. People relate to people. Create content that is unique content for you and your brand. Rather than just retweeting from other websites share your opinions; i.e on articles, what’s current or in you Industry.


Build Relationships :
Interacting, building relationships with others online is a great way to gain attention for your brand or product. Search for people who are engaging with you and your brand. Be sure to respond to others – by tweeting back or messaging back. It is also important to respond back to all bad and negative engagement too – if related to your brand and products.    


Promote Content :
Promote content that is not just about your products or making sales. Share blogs and content on social media that is appealing to others, where you are helping others with problems and offering solutions.


Be Consistent : Consistency is important to build audience engagement on social media. Schedule posts when you can’t post i.e after hours when you finish work. Use tools like Buffer, Hootsuite. Keep track of the engagement to see what works at what times.  

 

Create Competitions, Giveaways, Polls and Discounts : Creating polls, competitions will create engagement and can help to build an audience and reach more costumers. i.e Asking people to retweet a post or tag a friend in an Instagram post, as part of a give- a- way will reach a wider audience. 


Never Spam : It is really crucial you do not spam on social media. Do not be repetitive with posting same content over and over again. Also do not spam others inboxes. It is not cool – and will turn people off! If you are unsure check the terms & conditions and rules of each social media platform.  


Watch my video  to learn more >> #DalTV <<


Thanks for reading!



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Blog, Health & Wellbeing

1) Have a clear vision 
Set yourself a goal and have a clear vision of what you want to achieve. Write your goals down and keep them realistic. Envision yourself fitting into those jeans you just bought or that bikini for your beach holiday. Taking these small steps will really help you to reach your ultimate goal.


Share your set goal with a selective group of family or friends. A simple: “how are you getting on?” “Wow you look amazing” can help to keep you on track. Recognition by others goes a long way to keeping you motivated and to reaching your goals. Compliments can help you feel better about yourself and let’s face it no one gets sick of receiving compliments right? 


2) Ditch those Scales!

The weighing scale is not a good indicator of how much fat you have lost or gained. There are important changes happening in your body that the scale cannot measure or detect. The scale will not give you an accurate reading of your changing body composition. While your weight is important, what’s even more important is how much lean muscle you have. Muscle takes up less space than fat, making you look slimmer, and it is more metabolically active.


When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss will not always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All this can happen even if the scale isn’t moving. You could take a ‘before photo’ of yourself. This will enable you to see what progress you make and the inches that have dropped off.


3) Be Positive 
It is very important to believe in yourself. Change your mindset and think positively. You can achieve almost anything if you believe in yourself. Tell yourself you are an amazing person and you will achieve your goal no matter how hard it is. If you struggle to keep motivated or positive then discuss your goals with a fitness expert at the gym or invest in a decent personal trainer to stay motivated. Hire a personal trainer with a proven history of delivering results.


4) Have a workout Buddy
Having someone to train with can keep you motivated and you can actually motivate each other. When you know that someone else is depending on you to workout, you do not want to let them down. This will motivate you to have an exercise schedule and stick to the planned workout appointments. Your workout buddy can be someone who you can turn to when you need advice and a sympathetic ear when you feel guilty for eating a bucket of KFC or skipping a day at the gym.


5) Keep a food diary 
Write down what you are eating and when. It is also important to write down your mood and emotions before eating. This is important because it will enable you to learn more about your eating habits and about which foods are causing you to gain or lose weight. You will find you become more conscious and mindful about your food choices. This will help you to make the right food choices and pick healthier meals. Always plan and prepare your meals. Do not allow yourself to get over hungry. Chew your food well and slow down your eating.


6) Correct Nutrition
Making the right food choices is very important when wanting to lose fat, sculpt and tone the body. It is essential to eat natural real foods. Many people find it difficult due to craving carbohydrates. You can banish those carb cravings by staying away from processed foods such as; cakes, cookies, breads, white rice, potatoes etc. These foods convert quickly to sugar in the blood, leaving you craving more!


Try to avoid sugar and fat. These are a lethal combination together and make us want to eat more and increase our cravings. Eat protein with each meal. Protein will keep you satisfied for longer and will also lower insulin response which controls our blood sugar levels. Eating a protein based breakfast can also help towards reducing cravings or feeling hungry by keeping blood sugar levels balanced.

7) Start Moving and Exercise 
With the aging process the metabolism can slow down, due to the natural loss of muscle mass. Try interval training short bursts of high intervals. Include resistance training in your workout routine. Weight training / strength training will improve your muscular tone as well as increase your metabolism, so you will burn calories faster over time. 



Many women fear they will bulk up or become masculine in appearance. This is a misconception. Exercising with weights will help to increase your metabolism, which is crucial to burn fat – even when you are not doing anything! Weight training will help you to achieve that lean, tighter, sculpted body. It helps to combat those lose wobbly parts and areas of the body and can also help to prevent and improve cellulite.

 

8) Plan and Prepare 
Plan and prepare your training sessions for the day / week or even for the month. Remember to keep consistent with your training and nutrition. Opt for shorter sessions rather than long boring cardio sessions. Workouts that combine targeted strength moves and cardio intervals will get you quicker results.


Try timesaver exercises such as; Plyometric strength moves – explosive movements such as jump squats and burpees and workouts using your own body weight. These types of workouts will help you to burn lots of calories if done regularly, increasing speed – strength , power. These are a great timesaver because they are cardio, strength and sculpting all in one. I also recommend to try Yoga and Pilates to improve posture and strengthen the core.


9) Drink Water 
Water Intake is very important for health in general and to lose weight. Gradually increase your water intake and drink at least two litres of water a day. Replace all regular beverages and sugared drinks with water. The carbon dioxide in fizzy drinks causes gas and slows down the process of the stomach emptying itself and can cause bloating. Drinking water will help you feel refreshed, help relieve headaches, and curb your appetite. I recommend drinking water with added fresh lemon, this naturally speeds up your metabolism and makes a very refreshing, healthy drink.


10) Don’t overdo it! 
Do not set yourself totally unrealistic goals e.g. to exercise every day, twice a day! Every so often give your body a rest. Enjoy your rest days by planning time with family or friends, scheduling a movie or just curl up with a good book. Give your body and your brain a day to simply just ‘be’ and relax. It is also important to get enough sleep. During sleep our hormones are fat burning and muscle building. Tiredness can also lead to cravings. Reduce stress and make time for relaxation and rest.


#Bonus Tip : Be Patient:
You will not achieve your goals overnight. Be patient with yourself and set realistic time scales to reach your goals. Do not get discouraged with slow progress or setbacks. You will see results if you keep yourself focused. Most importantly tell yourself you can do it, and you WILL do it!



Arnold Schwarzenegger – Gym Motivation > VIDEO <

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Are you getting enough sleep but still feeling constantly tired, fatigued and low of energy? Do you wonder why you struggle with tiredness and low energy? There could be many reasons for this. In this article I cover a few of the reasons why you maybe feeling tired and low of energy.



Check you Iron levels:
Low Iron can be common in pregnant women and women on their periods. Low iron levels can also be common in Vegans, or those who follow predominately a salad based diet. Raising your iron levels takes time for proper absorption, but you can do so by consuming red meat, liver or poultry and if you are a vegan or vegetarian by consuming spinach, tofu, seeds and lentils – which are good plant sources.  


Be sure to consume enough Calories:
Tiredness can also be due to not consuming enough calories from your diet. If you are following a strict diet that is low in calories and nutrients your energy levels can suffer and you may feel more tired and fatigued. Remember, calories are needed by our body systems to burn and convert into energy. They help our bodies to function sufficiently throughout the day.


Drink more Water:
You may always feel tired because you could be dehydrated. Water increases energy and helps to relieve fatigue. It helps to transport oxygen and essential nutrients to your cells in the body, keeping your energy levels boosted. Approximately 85 percent of your brain tissue is water and therefore water intake is essential for our general wellbeing.



Switch off your Phone and Computer!
Most of us use our phones and computers on a daily basis. Studies show that our brains perceive the light and radiation they emit similarly to sunlight – thus, your brain might think you are still awake when you are not and your sleep mechanisms will not be able to work efficiently. If you are an avid phone user and often wake up feeling tired then switch off the phone at least thirty minutes or one hour before you sleep. Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind and more!



Avoid consuming Energy Drinks:
Many people resort to consuming energy drinks to counteract the lack of energy they feel throughout the day. These drinks often provide an energy boost quickly, but a few hours after consumption you may experience an ‘energy crash’. This is due to the high sugar and caffeine these drinks contain. Instead of reaching for energy drinks try smoothies and teas instead – which provide more slow releasing and stable energy throughout the day.


Watch my video to learn more about how to stop feeling tired! >>#DalTV<<


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Most of us rely on our smart phones and research shows we spend an average of 7 to 8 hours daily on our phones, technology and digital devices. Over usage can lead to some of us feeling exhausted or struggling with burnout.

I highly recommend everyone takes time out to unplug from digital media. A great place to start with a digital media detox is to ‘unplug’ for a day or two every week. Keep a journal on what you accomplish that day; make a note on how your feel, your mood, energy, sleep and productivity levels.

Disconnect from social media and win back time, communication, relationships and control. Reconnect with life! In this article I share some of my tips on how you can do a digital media detox.


Do Not Check In:
When you wake up in the morning do not check your phone for the first hour. So that means no emails, no texts, no social media or even your voice mail. Do not let your smart phone control your morning. Use the first hour to set goals for the day, or try meditation or workout. This does take great discipline and self control but will become a habit over time. I urge you to try it as this one habit has changed my life. It is very powerful! 

Switch Off:
As mentioned above, I recommend not checking your smart phone a hour on awakening, I also highly recommend you do not check your phone a hour before you go to sleep. Exposure to digital devices to close to bedtime can often effect the quality of our sleep.

Do not look at social media and waste your time endlessly and mindlessly scrolling. Instead have a sleep ritual or routine in place; read a book, or have a warm bath, meditate etc. Do anything that does not involve checking a digital device, technology or viewing a digital screen.   


Schedule: 
On your selected digital detox day/s be sure to set up an email autoresponder, so you can let people know you are unable to reply back and will get back to them soon – but do not commit on replying back straight away. The other option is to direct your email to someone else you trust and can take responsibility on your behalf.

You can also schedule and plan your social media posts using a scheduling tool. There are lots of great autoresponder tools available. Scheduling and planning in advance will keep all your social media platforms active while you take time out on your digital media detox.



“There is no Wi-Fi in the forest, but I promise you’ll find a better connection.”

Reconnect with Life:
This is really important for our wellbeing. Spend time reading a ‘real’ book or go to a coffee shop, catch up with conversations with your friends and family – offline. When you go to a restaurant or at meal time put your smart phone out of reach and do not look at your phone. Engage in conversations and be present in the moment.

Do something to reconnect with the world. Go for walks, be one with nature, enjoy your surroundings and lose yourself in your thoughts and imagination. It is essential to take a break from digital media and give yourself an opportunity to reconnect with life.


Watch my video to learn more! #DalTV


I would love to know how you get on with your digital media detox or if you are planning to ‘unplug’ soon! Please feel free to comment below.


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Ramadan is a festive time of the year but it can have potential negative impact on one’s health and weight. Many practicing Muslims find it difficult to keep healthy and energised during Ramadan. This is mainly due the change of eating habits during this time of the year. Eating at night rather than during the day can affect the body’s metabolism and therefore lead to weight gain. Fasting can lead to food cravings in particular for fatty and sugary foods, which are high in calories and can lead to an increase in ones waist line.

Here are some of my recommendations to ensure you stay healthy and energised during the religious fasting period. 

Consume meals with protein and fibre: The two main meals during Ramadan are Suhoor and Iftar. These meals are consumed before dawn and after dusk. It is important that your pre-meal, Suhoor , contains sufficient protein and fibre foods. This is the last meal before starting the day, so keep it wholesome and have moderate portions. Food sources that are recommended should be light and easy to digest such as oats, toast, eggs, milk, yogurt, cheese and nuts.


Complex carbohydrates, foods that help release energy slowly during the long hours of fasting are good to consume. Good fibre sources are whole grains, vegetables and fruits. These food sources will keep you energised, fuller longer and help to fight off cravings and hunger. It is also important to have some fluid that contains vitamins, try smoothies or fresh juices for energy.


Avoid Overeating:
After a day of going without food it is common to overindulge at Iftar. To avoid the temptation to reach for unhealthy calorie rich foods try having a soup or a glass of freshly squeezed juice. This will help to curb the hunger pangs and temptation for those ‘bad’ foods which often contain sugar, fat and empty calories.  Foods to avoid are; junk food, deep-fried or oily foods such as; pakoras, samosas , high-sugar and high-fat foods. Ensure each meal at Ramadan contains healthy portions of protein, vegetables, fruit, fibre, whole grains and dairy products.


Healthy Options:
There are many healthy alternatives to eat. Instead of greasy deep fried foods try a healthy way of cooking; baked samosas, chapattis made without oil, baked or grilled meat and chicken. Include lots of complex carbohydrates e.g. oats, semolina, beans, lentils, basmati rice. Try alternative foods such as few dates or almonds instead of the extremely calorie rich pastries served during Ramadan. Almonds and a little rich dark chocolate (small portion) are a good alternative to rich desserts.


Avoid the sun and stay hydrated:
It is recommended to avoid the sun and keep yourself in cool places. Also avoid strenuous exercise during the fasting time. When eating before sunrise it is recommended to avoid drinks such as coffee and tea – these can make you more thirsty and dehydrated. Drink smoothies or fresh fruit juice diluted with water. This will help to keep you more energised. 


Before commencing a fast and if you are concerned about your health talk to your doctor, in particular if you are senior, taking medication to control your insulin levels or are an expectant mum. If you have any symptoms of ill health, it is important to stop fasting.


Keeping Active:
To avoid the possibility of dehydration it is best to avoid strenuous exercise during the fasting time and postpone working out until after fasting hours. The ideal time to work out is after Iftar when energy levels are high. Be sure to leave yourself enough time after eating before you begin your exercise routine. This gives your body enough time to digest your food properly.


It can be difficult to stay in shape during Ramadan. It is important to eat healthy foods and stick to nutritious eating habits. This will help you to feel energised during Ramadan.


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There are many benefits to keeping active and working out throughout pregnancy. Studies have shown that women who keep active during pregnancy find it helps with their sleep. Sleep is something that many pregnant women often find difficult in particular around the third trimester of pregnancyExercise and keeping active will also help with better circulation and with energy levels. Studies show that pregnant women who workout consistency have an easier labour. 


If you are unsure of exercising whilst pregnant consult your doctor to confirm it is safe for you to do so. During pregnancy it is important to start with uncomplicated exercises. The main focus on exercising during pregnancy is health and wellbeing. Focus on physical, emotional and mental health as delivery date gets close and especially after baby arrives.


Certain exercises will need to be avoided such as; floor exercises that require you to lie on your back which do not have support for your head and upper back, for example sit ups. The main focus before and after pregnancy is balance. During pregnancy, as the baby grows the expectant mothers body alignment can change due to the extra weight. This can lead to a shift in muscular and bone structure. I recommend expectant mums to get guidance from a qualified pre and post pregnancy exercise professional for correct exercises and adjustments in form.


Exercises and movements that open up and gently stretch the chest and work the back are recommended. The hips tend to tighten during pregnancy, so it is important to focus on opening up the hips and strengthening the pelvic floor muscles. This will help towards preparing for delivery. There can also be a decrease in mobility during pregnancy so try to concentrate on all planes of movement; front, side etc.

We all know that correct nutrition is important for health and this applies to pre and post pregnancy too. Avoid processed foods and stay away from foods high in sugar and salt. Opt for fresh fruits, vegetables, whole grains and lean proteins. Try to eat whole foods that are unprocessed and unrefined. Whether we are pregnant or not, hydration is very important – drink water and keep hydrated while pregnant and exercising. Aim to consume two or more litres per day. 


During the Post pregnancy stage adopt a daily exercise routine. Once you have got the doctors approval to exercise start gradually and with caution. Few months post pregnancy the body is still misaligned and needs to be eased back gradually into exercise. A new mother will be facing new challenges such as; sleep deprivation, pelvic floor trauma and an increase in the hormone Relaxin and possible other minor changes.

Relaxin is a hormone produced during pregnancy in preparation for childbirth, it relaxes the ligaments in the pelvis and softens and widens the cervix. Relaxin can remain in the body for a year post pregnancy, leaving joints unstable and vulnerable to injury. The pelvic floor will also need to heal and be strengthened. Avoid over vigorous movements such as; jumping, running. Use smaller, controlled movements.


Go for a brisk stroller walk or do a few sets of stretches, crunches or body weight exercises during baby’s nap time.You don’t have to spend a lot of time on working out and exercising. The key is to do something to move your body everyday and most importantly listen to your body.  


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We all have a personal brand, whether you know it or not. A personal brand is about sharing your body of work, your authenticity and your story. It is about building a brand around yourself. It’s a great way to help you stand out from the crowd and can help you build up your influence. A strong personal brand can help grow your business, credibility and reputation. Here are my 4 tips on how to build a personal brand online. 


Value:
Define who you are, your purpose, what you do, why it matters and why people should care and connect with you. Be sure to understand the market you want to target. Who are your potential clients , customers and audience? Personal branding is not about making sales it is about adding value to others, serving and helping your target audience or niche with their problems. Strive to offer solutions and amazing value. This is important and is the foundation of your brand. 



Be Yourself:
You are the most important part of your brand. Be original, authentic and keep it real. Do not be a copy of someone else, because it will show. Be professional and personable on all social media platforms. Show both sides of you when posting updates, mix it up and keep it balanced.


Have a Good Bio:
Have a good bio on all your social media platforms. This ensures people who go on your social media platforms will know who you are instantly, what you do, and why it matters.  Keep consistent with your brand images, logos, fonts and message.


Be Engaging:
Be engaging, talk to people who like your content and those who leave comments. This will help build trust and the ‘like’ factor. It is all about keeping it ‘human’ and about personal connect. People like to spend money with people they like. It is not about how many likes, followers, subscribers you have. It is also very important you handle any negative comments and feedback in a professional manner. Always be a dedicated professional.


Consistency:
Your logos, font, colours etc are important visuals for your brand. In reference to your personal brand be consistent with what you do online and offline. Does what you do with your personal life connect with the services you offer i.e If you are a health and fitness coach and have pictures on Instagram consistently showing you eating unhealthy will definitely not help your personal brand.  


“It’s important to build a personal brand because it’s the only thing you’re going to have.Your reputation online, and in the new business world is pretty much the game, so you’ve got to be a good person. You can’t hide anything, and more importantly, you’ve got to be out there at some level.” – Gary Vaynerchuk


To summarise; everyone can develop a strong personal brand and it can accelerate your business growth in many ways. Building a personal brand will take time, patience and effort. If you are thinking of developing yours then the perfect time to start is now. 



Watch the video to learn more: #DalTV


I hope you found this article and video helpful.

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Short answer: It is best to do both! Eating before a workout serves a very different purpose than eating after a workout, but they are both equally as important.

Eating before and eating after exercise is equally important for performance, fitness, health and wellbeing. However, how to eat depends on many factors such as; how long you are going to exercise, type of exercise, your individual exercise experience, health factors that may play a role in how you process food.

Nutrition plays a key role in building fitness, performance and for you to achieve your desired results. Therefore, it is really essential to take time and prepare and plan your pre and post-workout meals. This will enable you to get maximum results from all your fitness efforts.


Eating Before Exercise:
Morning exercisers are especially guilty of exercising on an empty stomach. If you hit the road without any breakfast, you’ll be running on fumes, not fuel. It’s like choosing not to put gas into your car before driving to work. A few gallons will get you further than if your tank is on or below empty. What you eat before exercise is really important because it can affect your whole workout. Food is fuel so it is very important to eat before exercising. 


Eating before a workout is important for the following reasons:

  • ⋆ Fuels your muscles – both with food eaten in the days before as well as the hour or two before.

  • ⋆ Settles your stomach and avoid hunger.

⋆ Helps prevent low blood sugar (hypoglycemia) symptoms can include dizziness, nausea, and headaches.

  • ⋆ Fortifies your mental state by knowing that your body is fuelled. 

  •  

What you eat and how much you eat depends on your individual requirements. This can vary from person to person. It also depends on the sport, exercise, activity you are participating in. To determine what is best for you and how much and what to eat is to experiment to see what works for you. Your choice and preferences of food can vary depending on the time of the day, type of exercise, sport and exercise intensity.


I recommend as a general rule of thumb you follow the following guidelines:

Eat a balanced diet every day:
This ensures your body is fuelled and ready to take part in exercise. Incorporate a variety of wholesome foods into your daily choices; carbohydrates, protein, fats, fibre, vitamins, minerals, and water. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long term energy. Choose foods such as fruits and vegetables, whole grain breads, pasta, chicken, fish etc. 


Consume good pre-exercise snacks:
A pre-workout meal should consist of mainly easy to digest, carbohydrate type foods in order to supply the energy requirements for the upcoming workout or activity. Be sure not to forget about fluids and keeping the body hydrated. To prevent dehydration when exercising – drink sufficient water before, during and after exercise. Eat your pre workout meal about 2 hours before your workout. If you have to eat directly before your workout try a small piece of fruit, banana, an apple or a small handful of almonds.


What Should You Eat After a Workout? 

There is one hour window of time, right after the workout, which is important from a replenishing standpoint. A post-workout meal should provide protein in order to provide the body with the building blocks used to rebuild muscle tissue and help the body recover from the exercises performed.

You want to consume your post workout protein meal within that one hour time frame. As mentioned already, remember to continue to hydrate with water. Post-workout meal examples are chicken with brown rice, yogurt with almonds, or a protein shake with a banana.


If you don’t have a nutrition plan for your fitness schedule then  you are doing yourself a pretty big disservice when it comes to getting the results that you desire. If you workout while you are starved, you simply won’t have the energy for your body to gain and reach maximum fitness and results. If you exercise for a long time without eating, you will limit your ability to burn calories and maintain intensity. If you don’t feed your muscles and replenish your energy stores after exercise, you won’t have the necessary building blocks for recovery.


As you can see, when it comes to getting fit, nutrition is just as big a part of the equation as exercise. It is important to feed the body well throughout each and every day and not just before or after your workouts. This ensures you are providing your body long lasting energy so you can enjoy a great feeling during and after your workouts and to get your desired results!



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Here are my 7 tips to get a flatter stomach..

1. Cardio Exercises:
Cardio Exercises are exercises that will heat up your core temperature and improve circulation. I recommend doing exercises such as; Interval Cardio Training. 30 minutes of cardio gets you further than 30 minutes of crunches on the floor. To burn off the layer of excess fat, that is hiding your stomach muscles doing hundreds of exercises like crunches and sit ups will NOT do the trick! 


2. Weight Training Exercises:
Weight Training or Strength Training will improve your muscular tone as well as increase your metabolism, this will enable you to burn calories faster over time. Vary your exercises to work the entire abdominal region separately. I recommend you combine different workouts. Crunches will work the upper abdomen, leg raises will work the lower abdomen, and side bends work the obliques (love handles).

My overall favourites are plank variations. To make it more challenging try adding weights to your workout routine. Raising your metabolic rate is crucial to burn fat – even when you aren’t doing anything. Mix up your training sessions try HIIT workouts and Yoga or Pilates to improve posture and strengthen the core. 


3. Diet:
No amount of exercise will get you a flatter stomach if your diet is bad. Focus on eating healthy foods and cut down on junk food and sugar. Sugar increases insulin production, which slows down your metabolism. This also encourages fat storage around your mid-section. Sugar can also lead to tiredness and cravings. It’s a vicious cycle!


A diet rich in protein can help reduce overall belly fat. Cut out refined carbs i.e. white bread, pastas, potatoes, and white rice. Switch to whole grain breads and grains. Eat raw foods, they take longer to digest and will keep you fuller for longer. Try cabbage, carrots, cauliflower, celery, cucumbers, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries. Also get in the habit of consuming good fats such as; olives, avocados, flaxseed and fish.
 


4. Water:
Water Intake is very important for health in general and to lose weight. Replace all regular beverages, soda and sugared drinks with water. The carbon dioxide in fizzy drinks causes gas and slows down the process of the stomach emptying itself and can cause bloating. I recommend drinking fresh lemon water, this naturally speeds up your metabolism and makes a very refreshing, healthy drink. 


5. Reduce Sodium Intake:
Salt can lead to bloating in the belly. If you are worried your food will taste bland then garnish your food with herbs or spices. Try flavouring food with a little fresh tomato salsa or cayenne pepper – which boosts metabolism. If you must use salt then opt for natural sea salt or Himalayan Salt. This is lower in sodium than traditional table salts. Steer clear of all soy sauces, these are high in sodium. 


6. Stop stressing:
Anxiety can produce extra Cortisol – a stress hormone. Cortisol encourages the body to store fat, particularly around the stomach. According to researchers at Yale University, your midsection is four times as likely as the rest of your body to store stress induced fat. An increase in stress levels can also make us more likely to reach for fattening foods. 


7. Get Some Sleep:
Lack of sleep can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating. Strive to go to sleep early – no later then 10 or 10:30 pm. Try to do this five nights a week and aim for at least eight hours of sleep a night.


NOTE: Our Abs need rest and recovery just like the rest of your body. It’s only during rest and recovery that your muscles build and you will see the result of your hard work. Another point to take into consideration is genetics and hormones, these also play a large role on achieving those flat abs.


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The media and magazines are regularly seen promoting weight loss plans, the latest celebrity diets, faddy diets, crash diets, low calorie diets, slimming pills, low carb diets…….and the list goes on! Often many of these ‘faddy’ ‘crash’ diets include bouts of starvation, missing nutrients, meals, or very low calories.

Some people struggle with yo-yo dieting all their life and struggle with the continuing pattern of gaining and losing weight. Below I share my 4 tips on how to stop Yo-yo dieting. I hope you find this article and video helpful. 


4 Tips On How To Stop Yo-Yo Dieting

(1) Know The Facts: 
Although you may achieve some fast results with dieting, sooner or later the body will adapt to the reduction of calories and your metabolism begins to slow down. This is often when many people will start to struggle with the diet, and the weight begins to come back on – and they may find they end up with more weight gain then what they started with!  


(2) Change Your Mind-Set:

Rather than trying to go for quick diet fixes think about taking a long term sustainable approach. Change your mind-set and think of your diet as a healthy eating plan – a better lifestyle change. 


3) Do Not Restrict Yourself:
Do not restrict yourself of food! Most importantly do not miss meals or starve yourself such as; skipping breakfast. There are lots of healthy options out there. Diets may help you successfully lose weight in the short term, but if you are depriving yourself you will sooner or later break the diet.


(4) Start Making Lifestyle Changes:
 
Look at your activity levels and what, when and why you eat. Plan and prepare your meals in advance. Try to increase your physical activity levels gradually this will help to boost your metabolism. 


BONUS TIP:
Yo-Yo Dieting Can Affect Our Emotions: Yo-yo dieting can affect your emotions, confidence and self-esteem. The more times you go through the repeat gain-lose-gain pattern the more it can possibly affect your emotional wellbeing – and you become less convinced you can break free from the constant ups and downs!


Here are my 4 Tips on how to stop Yo-yo dieting: Watch the video >> #DalTV <<


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We all know that social media is great for business, to build a brand, connect with friends and to follow the things and people we are interested in. However, we also know that social media has a negative side. If you are trying to grow a personal brand, online, you will come across some people who will attack you and may even troll you. We often refer to these people as haters. Below are some tips on how to cope with negative comments and haters.


Here are my 3 Tips on how you to deal With Haters

(1) Do Not Take It Personally:
Just because someone does not agree with you, or doesn’t like the way you do things or like the things you put out doesn’t make them a hater. Everyone is entitled to their opinion. If they attack you online personally the best action to take is to ignore them and delete the comment. Do not react to them. 


(2) Be Okay With The Fact That They Don’t Like You: 
Someone may not like what you produce, they may disagree with you, maybe they criticise your style. It’s not that big of a deal what someone thinks of you unless you focus on it. Do not focus on the negativity.

  

(3) Create Focus That Serves You:

By focusing on something that can’t change you are depleting yourself of valuable energy, time and the opportunity to be your true self. If you are trying to make everyone else happy the only thing you will succeed at is making yourself miserable. It is an impossible task.  


BONUS TIP: Focus On The People Who Love You: 

Always remind yourself that there are plenty of people who love you. If you want to live a life of purpose and share your message, then be confident and continue to share your passion and your message. Always come from a place of confidence and self believe. 

Here are my 3 Tips on how you to deal With Haters: Watch the video “HERE” 

 

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“Are carbohydrates bad..can they make me fat?”

This is one of the most common questions I get asked. We all know that carbohydrates have had a bad reputation over the past couple of decades; associated with making you fat, bloated and sluggish. With so much conflicting information the answer is not as simple as we would expect it to be. Before we answer this question we need to look at what Carbohydrates are. 

Carbohydrates are a family of nutrients that provide the body with its primary energy source. Your body uses carbohydrate based foods to make glucose. Glucose is a type of sugar that is stored away by our body to use as energy. Carbohydrates are grouped into two categories:

(1) Complex Carbohydrates or ‘good carbohydrates’

(2) Simple Carbohydrates or ‘bad carbohydrates’

Bad Carbohydrates:
Bad Carbohydrates are simple carbohydrates that are broken down by the body quickly to provide an adequate source of nutrients, vitamins and energy. Bad carbohydrates are foods that are composed of refined or processed flours and often include added sugars, examples include soft drinks, most cakes, biscuits/ cookies or chips, white bread, white rice, table sugar, fructose or fruit sugar or corn syrup and alcohol. Eating a diet that is full of bad carbohydrates can lead to a host of medical problems. These include; weight gain, an increase in the risk of diabetes and an increased chance of heart disease.

Good Carbohydrates:
Good Carbohydrates are complex carbohydrates that are broken down by the body at a slower rate then simple carbohydrates. These carbohydrates typically are high in fibre, which takes the body longer to break down and help stabilize blood sugar levels. The best sources of good carbohydrates include fresh fruit, fresh vegetables, sweet potatoes, whole grain cereals, whole wheat breads, brown rice, whole wheat pasta, oatmeal, beans and lentils. All of these foods provide the body with energy, vitamins, fibre, minerals and phytonutrients.

Note: If you have been following a low carbohydrate diet long term (such as the Atkins Diet) or you decide to suddenly cut carbs out of your diet you may experience a variety of temporary health effects including; weakness, fatigue, headaches, bad breath, skin rash, constipation or diarrhea.


Here are some of my tips to banish those ‘bad’ Carb cravings:

✦ Avoid high Glycemic Index foods such as processed foods which include; breads, cakes, white rice, potatoes etc. These foods convert quickly to sugar in the blood, leaving you craving more!

✦ Avoid sugar and fat. These are a lethal combination together and make us want to eat more and can increase cravings.

✦ Avoid sugars such as; syrup, artificial sweeteners and honey.

✦ Eat protein with each meal: Protein will keep you satisfied for longer and will also lower insulin response. Insulin maintains the body’s blood sugar within a healthy range.

✦ Eat breakfast: This can help towards reducing cravings or feeling hungry keeping blood sugar levels balanced. Consume a protein based breakfast i.e. eggs, yogurt, and nuts.

✦ Eat lots of vegetables: Low starch vegetables include; broccoli, brussel spouts, cucumber, cabbage, kale, garlic, leafy greens, onions, parsley, peppers, water crest, spinach.

✦ Always plan and prepare your meals. Do not allow yourself to get over hungry.

✦ Eat well at meal times: Chew your food well and slow down your eating. 

✦ Include Coconut oil in your meals. Coconut oil is good for energy and helps to lower insulin spikes. It is a very versatile oil. Also include fish oils in your diet i.e. Omega 3

✦ Cinnamon is an excellent aromatic spice, it helps to lower blood sugar levels and can make a tasty alternative to sugar.

✦ Get enough Sleep : Sleep is very important. During sleep our hormones are fat burning and muscle building. Tiredness can also lead to cravings of ‘bad’ Carb foods.

✦ Try herbal teas: Teas such as; Tulsi Tea, Liquorice tea, Camomile tea which can help you relax.

✦ Reduce stress: Make time for relaxation and rest to reduce and manage stress, try mediation, yoga or go for a walk. Include something that helps you to unwind. Make essential lifestyle changes to help you reduce the stress in your life.

✦ Exercise: Try interval training short bursts of high intervals. Include resistance training in your workout routine. Avoid long cardio sessions, these can encourage more cravings. 


Don’t be a Carbophobic!
As mentioned above eat ‘good’ carbohydrates. Foods that contain fibre are more filling, have a low Glycemic Index which will keep blood sugar levels stable. These are also essential for good bowel health and reduce total cholesterol levels. Choose whole, fresh and unprocessed foods. These foods will always be the best choice.

Carbohydrates are not bad for you, eating the right type of carbohydrate, which are not processing and are high in fibre are actually good for you. So the ‘type’ of Carbohydrate you eat is important. It’s all about balance and ensuring that your diet is made up of healthy carbohydrates, rather than highly manufactured and processed ones.


Thanks for reading!






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Most of us struggle at some point in our life with being consistent. It is something that is worth working on, because the rewards of being consistent are huge. If you want to achieve anything of value and meaning in your life – in your professional or personal life, then you need to be consistent. Consistency is the key to success, no matter what you are doing.  


Here are my 4 Tips on how you can be more Consistent:


(1) Know You ‘Why’:

In order to stay connected you need a clear vision on why you are doing what you are, for example you maybe saving money – it could be for a new house or a dream holiday. Be clear on your ‘why’ and this will help you stay focused and consistent.


(2) Pick One Thing:
As human beings we have limited capacity when it comes to discipline and willpower. I recommend you pick one thing and once that becomes a habit then add something else, rather than overwhelm yourself with too many commitments. Taking on too much could result in you completing nothing!  


(3) Plan , Prepare And Schedule:
When you are trying to make something consistent in your life you want to build your whole life around it, rather than fit it in. Being organised is important. Schedule, plan and prepare, this way you will get it done.


(4) Ignore Your Feelings:
I don’t often say ignore your feelings but when it comes to building or developing consistency in your life it is important to ignore all the negative voices in your head; those voices of self-doubt, negative self-talk or the voices telling you to give up. Know the power of consistency. 


BONUS TIP: It’s Okay To Go Off Track:

Do not have an ‘all or nothing mind-set’ for example, do not worry if you miss that one day from training in the gym or a work commitment. It is okay to go off track occasionally. The most important thing is to not give up – get back on it and keep going! 


Here are my 4 Tips on how you can be more Consistent: Watch this video here: #DalTV



Thank you for reading! 


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I often get asked if breakfast really is the most important meal of the day?


So here is what I know..

Breakfast provides your body with energy to start the day, and breakfast is linked to many health benefits, including weight control and improved performance. Having the right breakfast foods can help you concentrate, give you strength and even help you maintain a healthy weight.

Studies show that eating a healthy breakfast can help give you:

▸ A more nutritionally complete diet, higher in nutrients, vitamins and minerals.

▸ Improved concentration, focus and performance – in children and adults.

▸ Gives you an improvement in strength and endurance to engage in physical activity.

▸ Can help to lower cholesterol levels.

▸ Help maintain a healthy weight. 

Eating breakfast is important for everyone. Recent studies have shown breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Studies also show that breakfast eaters tend to weigh less than those who skip breakfast. This could be due to the fact that eating a healthy breakfast can help reduce hunger throughout the day, reducing snacking, controlling cravings – and helping people to make better food choices with other meals.

However, it is important to remember to opt for a healthy breakfast containing protein and/or whole grains and not foods loaded with fat , sugar and calories. Make lean protein part of your breakfast. 

Protein helps to control your hunger and keeps you fuller for longer. A traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest quality protein. Some great vegetarian options are: Oatmeal, Porridge, Homemade Granola and Breakfast Grain Salad.

Therefore, it can be said that breakfast really is the most important meal of the day. Start your day by eating something nutritional and healthy and kick-start your body and mind in the right way!

Thanks for reading!



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Of course sex is fun! I’m sure most of you agree. But did you know that a good sex life can provide specific health benefits? Studies have linked sex and better loving with better living. So now there is more reason to do it and do it more often!

So lets talk about Sex and the health benefits for women..

Sex Can Boost Your Immune System:
Having sex once or twice a week has been shown to increase the levels of the antibody called immunoglobulin A, or IgA which can protect you from getting colds and other infections. So keep your immune system strong and engage in some bedroom action. Can you think of a better fun way to prevent those nasty colds especially in the cold and flu season?

It May Improve Your Heart Health:
Heart disease is a leading cause of death in women. It is very important to eat a healthy diet and keep your cholesterol low and to keep control of your sodium intake. These are two ways to stay on top of our heart health, but did you know sex is also good for the heart? Sex is an activity – exercise that raises heart rate and blood flow.

In Dr. Ebanks study, published in the ‘Journal of Epidemiology and Community Health’ researchers found that having sex twice or more a week reduced the risk of a fatal heart attack by half. While the study results were focused on men, Dr. Ebanks suspects similar effects for women too.

Sex Burns Calories:
Studies show that Sex burns between 75 and 150 calories per half-hour. It is comparable to other physical activities such as; yoga (114 calories per half-hour), dancing (129 calories per half-hour) or walking (153 calories per half-hour). Sex may also help to keep your muscles lean .

While engaging in sex we are releasing and contracting all the muscles within the body i.e our core muscles , arms, butt, legs. Obviously some positions have better toning benefits than others. As long as you are putting some effort into it you will be burning calories!

Experimenting with different positions is the key word here.

Sexual arousal and orgasm releases the hormone testosterone, which, among other things, is necessary to build and maintain bone and lean muscle tissue. But don’t ditch the gym. I am saying if it’s late or you missed a workout then don’t forget that sex counts as exercise too!

Sex Can Help You Get a Better Nights Sleep:
Sex may also help you get a better nights sleep. A recent study revealed that people having frequent sex often report that they handle stress better. The relaxation that typically follows orgasm for women and ejaculation or orgasm for men maybe one of the few times people actually allow themselves to completely relax. Many indicate that they sleep more deeply and restfully after satisfying lovemaking.

NOTE : Ladies do not take it personally if your guy starts snoring shortly after a romp between the sheets. That intense relaxation you feel right after climax due to an oxytocin rush can actually make you doze off faster!

Better Self-Esteem:
The University of Texas researchers found that boosting self-esteem was one of 237 reasons people have sex. It also shown that those who already have good self-esteem say they sometimes have sex to feel even better. Fantastic sex begins with self-esteem. It can make you feel very good about yourself. If the sex is loving, connected, and what you want, it can increase your self-esteem even more so. Of course, you don’t have to have lots of sex to feel good about yourself. Your self-esteem is all about you not someone else. But if you are already feeling good about yourself, a great sex life may help you feel even better!

It Can Improve Your Mental Health:
Having sex is definitely pleasurable on a physical level, but chemically it has been suggested to elevate mood and reduce depression and can beat anxiety. It can help you feel happier. Psychologically, sex improves one’s mental health by building intimacy and reducing stress. The stress reduction component lowers a person’s cortisol. In addition to providing enhanced blood flow to the body, sex also increases blood flow to the brain, delivering an extra boost of glucose that it uses as energy, which can help with mental alertness.

Sex Can Help Relieve aches and Pain:
How is this possible I hear you ask? Through sexual arousal and orgasm the hormone Oxytocin is secreted in your body, which in turn causes the release of endorphins. Because of these natural opiates, sex acts as a powerful analgesic. Therefore, sex can have a pain relief and pain killing effect. So next time you have a headache Just DO IT! Ditch the nap and squeeze in a quickie instead!

It Can Help You with Bladder Control:
Sex therapists say that sex can help you minimize incontinence. A woman’s pelvic floor muscles can suffer a lot during pregnancy and menopause, which can cause embarrassing urinary incontinence. Strengthening of the pelvic floor muscles help towards better intimacy and orgasms and can reduce incontinence and unwanted leakage. Sex therapists have long recommended that women do Kegel exercises (flexing the muscles in your pelvic floor) throughout the day, but also during sex.

Not only can these exercises help increase pleasure, they also strengthen the muscles associated with incontinence. Experts recommend you do these during intercourse too. Gently flex and tighten your pelvic floor muscles in the same way you would to stop the flow of urine. Hold for three seconds, then release. Try it and ask your man what he thinks too.

Strengthen Bones and Can Help Beat Osteoporosis:
As a woman ages she can be more prone to osteoporosis or bone degradation. Having an active sex life can bring many benefits to women in later age too; by boosting Oestrogen levels in post-menopausal women. Oestrogen provides the body with protection against brittle / thinning bone risk caused by osteoporosis. It is important to remember there are other factors to consider to protect against Osteoporosis such as; a balanced diet and calcium intake, but the potential benefit of sex in strengthening bones cannot be ruled out as well.

Sex May Give You Healthier Skin: Could sex make you more beautiful? Having sex releases a key compound in the body that is good for all kinds of things including improving your complexion. An orgasm triggers a rush of endorphins and growth hormones, like DHEA (dehydroepiandrosterone). This natural anti-ageing hormone is released as an immediate rush of bloodstream to a woman’s body after an orgasm – this keeps the body fitter for longer.

Studies show that women with a good quality sex life can look 5 to 7 years younger than their actual age. Therefore, sex can have anti-ageing benefits, boost the immune system, gives you healthier skin and can help with healing. So forget those expensive face creams and serums. If your crow’s feet and wrinkles are a growing concern to you then make sure to get some alone time with your man – your skin and face will thank you!

To conclude: Sex has lots of positive benefits on a woman’s physical and emotional well-being. Incorporate regular love-making into your life and improve the quality of your life.

Thanks for reading!



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You often hear people say abs are made in the kitchen? Or you may have come across this in a publication. So is this a fact? Are Abs really made in the kitchen?

It is important to understand that there are four components to whether you are able to have flat abs. These are; genetics, your body fat percentage, muscularity and your diet. Doing sit-ups and crunches alone isn’t really going to achieve a flat stomach or a six-pack quickly.

If you have a layer of fat covering up your stomach then you are wasting your time in the long run doing all those sit ups. You need to lose the layer of body fat in the stomach region to expose your abdominal wall.

The shape of your abs and insertions of your abdominal muscles are to a large extent determined by genetics, your body fat percentage and your diet. What you eat has a direct effect on how much – and where you store fat. Eating foods that are less likely to contribute to fat gain are essential if you want visible abs.

The foods you consume and your diet will be the deciding factor when it comes to a flat, defined stomach or an abdominal wall that’s hiding behind that belly fat.


Another factor to consider is controlling insulin when you are attempting to build your abs. Therefore, correct food choices are very important. No amount of exercise will get you a flatter stomach if your diet is bad. Focus on eating healthy foods and cut down on junk food and sugar. Avoid foods which also have added sugar in them. Sugar causes insulin to spike which slows down your metabolism. This combined with those added calories encourages fat storage – in particular around your mid-section.

A diet rich in protein will help reduce overall belly fat. Cut out refined carbs i.e. white bread, pastas, potatoes, and white rice. Switch to whole grain breads and grains. Eat raw foods, such as vegetables, these take longer to digest and will keep you fuller longer. Similar to the fact that some food can make you gain weight and increase body fat some will promote fat loss. 

When you consume foods rich in protein they produce a thermic effect. The thermic effect of food is the caloric cost of digesting and processing different macronutrients. It therefore, plays an essential role in stimulating your metabolism – the thermic role of food encourages the body to burn more calories to digest and absorb it. It’s recommended to avoid sugar because it has a very low thermic effect. Protein has a thermic effect upward of five times greater than carbohydrates or fat.


Water Intake
is very important for health in general and to lose weight. Replace all regular soda and sugared drinks with water. Try drinking fresh lemon water – this naturally speeds up your metabolism and makes a very refreshing, healthy drink.

Reduce Sodium Intake. Salt can lead to bloating in the belly. If you are worried your food will taste bland then garnish your food with herbs, spices. Try flavouring food with a little fresh tomato salsa or cayenne pepper – which boosts metabolism.

Lack of sleep can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating. So ensure you get enough sleep.

Therefore, to conclude it’s definitely true that one of the deciding factors in achieving those flat abs is largely to do with your diet.


Thank you for reading!


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In this week’s episode of my show on Dal TV I share a few of my tips on how you can boost your body confidence and body image.

In my 20 year career, as a women’s health and well-being coach I have come across many women who are unhappy with themselves and their body image. I know this is also becoming increasingly common for men too. In my video I share a few of my tips that will help you boost your body confidence and body image – and how you can feel good about yourself. 

Here are my 4 Tips on how you can boost your body confidence and image:

(1) Become More Self- Aware:
Become more aware of your feelings and how you feel about yourself. Recognize negative self-talk and be more connected with your inner self rather than focusing on your outer self.

(2) Recognize The Deeper Story:
Get to the root cause of why you are unhappy with the way you look. Is it something that happened in your past that has lead to you feeling in such a way? Dig deep inside and understand where it all started.

(3) Change The Conversations You Have With Yourself:
The way you look and your body does not define your value. What you are saying to yourself is going to affect you. Everyone has negative thoughts but recognize what you think about yourself is hurtful and not the truth. Switch your thoughts and adopt a new positive thought pattern. Do this often and it will become a habit.

(4) Focus On Your Greatness!
When looking in the mirror do not zone into what you believe to be your flaws and imperfections. Look at all your great points. You have plenty. Remember – your value is not determined by your body fat or the number on the scale. Your value is what is inside you, your personality, your character, how you treat people and so much more.


BONUS TIP: Do Not Focus On The Images On Social Media:
Do the images on social media make you feel like a failure or question the way you look? i.e images on Instagram? If yes, then do not follow these accounts that make you question your self-worth. Most of these beautiful bodies on Instagram are not what they seem and often these are Photoshopped or enhanced. What you see on social media is not always the truth or the full story.

Watch the video >> “HERE”  << #DalTV

Thanks for watching and reading!



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Menopause brings on many changes for women. There is a change in hormones and the drop in oestrogen levels can often lead to some unpleasant symptoms. Often women notice a change in their weight. The average woman can experience a gain of 5 to 7 pounds during menopause. Often the weight gain can be around the mid-section.

For some women exercise may have never featured as a priority in their life and for many the very thought of exercise is the last thing on their mind when experiencing menopausal symptoms. Symptoms such as hot flushes and night sweats may leave women feeling tired and lacking energy. 


Although not proven, there is evidence that shows staying active can help many women cope with the symptoms better and that maintaining an exercise regime can help to ease symptoms by relieving stress and enhancing the quality of life – leading to a happier healthier menopause. Studies also state that a woman’s risk for certain medical conditions including type 2 diabetes, high blood pressure,breast cancer rises during (perimenopause) and after menopause (postmenopause).

Therefore, exercise is important for women who are facing the transition of menopause. Use it as a reminder to keep yourself active. Eat good wholesome food and take care of yourself both physically and mentally.

Exercise during and after menopause offers many benefits:
Often most of the weight gain associated with the menopause will be gained around the abdominal region. This belly fat is both detrimental to the health and frustrating from a body image point of view. Keeping active combined with correct nutrition can help prevent weight gain.


During the menopause women are more prone to lose muscle mass. Exercise will strengthen the bones and stimulate the formation of new bone and can slow bone loss after menopause. This lowers the risk of fractures and osteoporosis.

Aerobic activity combined with regular strength training can help you shed excess pounds, burn calories more efficiently, reduce body fat, strengthen your muscles and maintain a healthy weight. Stretching can help improve flexibility, stability, balance and this in turn can help prevent falls.

Menopause can often lead to depression, stress and anxiety. Keeping active is proven to help reduce stress and boost your mood and decreases the frequency and severity of hot flushes as it raises our levels of beta-endorphins in the brain – this can improve, relieve depression and reduce stress.

Women going through the menopause will not need as many calories as before, due to their metabolism charging. Experts recommend eating about 200 fewer calories a day than you consumed in your 30’s and 40’s. Ensure the calories you consume are quality ones: choose leaner sources of protein such as fish, chicken, and turkey, and leave room for plenty of healthy options.


Although exercise isn’t a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances it can help you maintain a healthy weight, relieve stress and improve your quality of life. Keep active and make the changes to your lifestyle. This will help ensure you remain healthy during this stage of your life. 

 

Thank you for reading! 


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NO is a powerful word that will save you a lot of wasted time, stress and more. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honours your existing commitments and gives you the opportunity to successfully fulfil them.

We need to learn the slow ‘yes’ and the quick ‘no.” – Tom Friel, former Ceo of Heidrick & Struggles.

Research conducted at the University of California in San Francisco showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression.  Learn to use the word no, and it will lift your mood as well as your productivity. [References from Forbes Women: #leadership]

Many of us can feel guilty saying no to others. Lets face it, it can be uncomfortable and we fear people will judge or dislike us. In the past I have taken on projects and commitments that I wished I hadn’t because I couldn’t say no. In all honesty I don ‘t like to let people down and immediately afterwards I have regrets to committing.


Daily I receive a high volume of requests, proposals and collaboration opportunities via various communication channels and my social media platforms . My assistant often will go through these and flag the ones of real possible interest and say “no” to the rest. I do, however like to personally reply back to some of the messages I receive on my social media platforms. I focus on saying “no” more often and understand I have to prioritise and can not say “yes” to all.

Be selective with your time and energy. I have trained myself to understand that my first priority is me. I understand saying “yes” to everything will result in me being stressed and frustrated. Those added commitments can also mean precious time away from family and close friends. It can also mean less time for me to do more fun things or resting and just simply time to do nothing. I have embraced a new thought pattern and no longer associate the word “no” with feeling guilt or selfish.

Get better at saying NO.

Health. Happiness. Success



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Chocolate is a very popular food product because of its unique rich and sweet taste. Millions of us enjoy this delicious treat. Chocolate is also associated with being the ultimate comfort food, a mood enhancer and many indulge in it for its feel good factors. However, chocolate also has a bad reputation for making us fat! It is associated with causing weight gain and a number of other health and medical related conditions. Some of these include obesity, diabetes, coronary heart disease and acne.   

So what are the facts. Is chocolate bad for us? Obviously if you over indulge on a consistent basis (especially the high sugar type) it can cause us health issues. There are a host of medically proven ways in which chocolate such as, high quality chocolate; dark chocolate in particular, with a cocoa percentage of around seventy per cent or more can be good for us.

Dark chocolate is a very good source of antioxidants. Research has shown that high good quality dark chocolate may be beneficial for health related issues such as; obesity, diabetes, Alzheimer’s disease and even ageing in general.

Numerous research and studies have revealed the facts about chocolate consumption:

  • ⋆ Chocolate consumption has been associated with conditions such as diabetes, coronary heart disease and hypertension.

  •  
  • ⋆ Some research shows that chocolate as antioxidant properties, while other experts reject this claim. 

  •  
  • ⋆ Chocolate can lead to tooth decay due to the high sugar content.

  •  
  • ⋆ Chocolate contains a large number of calories.

  •  
  • ⋆ The darker the chocolate, the more flavanoids and flavanols it contains.

  •  

(Further research is ongoing on these facts). 


Dark chocolate is loaded with nutrients that can positively affect your health:

  • ⋆ Chocolate makes you feel better: Chocolate contains phenylethylamine (PEA), encourages your brain to release feel-good endorphins. PEA is the same chemical that your brain creates when you feel like you’re falling in love.

  •  
  • ⋆ Chocolate can help you lose weight. Neuroscientist Will Clower says “A small square of good choc melted on the tongue 20 minutes before a meal triggers the hormones in the brain that say “I’m full”, cutting the amount of food you subsequently consume. Finishing a meal with the same small trigger could reduce subsequent snacking”

  •  
  • ⋆ The Flavanols found in dark chocolate are thought to reduce memory loss in older people. Also helping with blood flow.

  •  
  • ⋆ The anti-inflammatory qualities have been found beneficial in treating brain injuries such as concussion and in blood flow.

  •  
  • ⋆ High quality dark chocolate is rich in Fibre, Iron, Magnesium, Copper, Magnesium and a few other minerals. 

  •  

There is a lot of evidence and studies that show cocoa can provide many positive health benefits, i.e. protective against cardiovascular disease and improve blood flow. However, this does not mean we should consume lots of chocolate. It is still full of calories.

If you are going to eat chocolate opt for dark chocolate which often contains some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Buy high quality – organic, dark chocolate with 70% or higher cocoa content. Stick to having a square or two after dinner and try to really savour them.

Chocolate is best consumed and enjoyed in moderation.

Thank you for reading! 



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Blog, Business, Dal's Ramblings
Today I wanted to share some of the reasons I believe businesses and brands fail with their social media marketing. Have a read and let me know if you have spotted these or maybe you are guilty of the following too…


(1) Lack of offering value to potential customers.
I see new businesses and brands focusing solely on selling rather than serving the customer and audience. (see point number 2 below) Flip this over: offer lots of value and focus on building relationships first.

Be customer focused. Don’t forget about the “Know, Like, and Trust” factor that grows an audience and builds valuable, lasting relationships.


(2) Heavy with pitching and sales.
This drives me insane and does also happen a lot on Linked in and facebook. There is so much noise on most of the social media platforms today. Don’t add to it and lets be honest no one likes to be sold to. You also need to be careful you don’t come across as ‘spamming’ . Learn to sell without selling. Their is a right way of doing this. (I will share more on this in another post).


(3) Engage with your audience.
Not spending any time engaging with your audience is a common mistake. However, I understand if you are super busy or a high profile individual it is hard to reply back to everyone. I suggest have a system or a strategy in place to deal with this.

My assistant helps me filter the messages I receive on some of my social media platforms. It’s good practice (and manners) to reply back to genuine inquires and messages.


(4) Are you too zoned into what your competitors are doing?
I have been guilty of this in the past too. I am not suggesting it is not important to know what your competitors are doing but if you are spending more time on checking them out on facebook, twitter, linked in etc and not on your own business than you are wasting valuable time.

Write this down…. 

“What you focus on grows. What you resist persists”

(5) No consistency and No patience.

This is common, I see it all the time. You go for it, posting content on all social media platforms and it’s all systems go and there isn’t no stopping you. You’re like a social media powerhouse….you’re on fire dude! But then BANG you STOP! …tumbleweed moment….you’re gone…vanish…disappear.. for a few weeks or even a few months!

(WTF is that all about!?)

Your patience has ran out and you’re thinking f**k that ..you can’t be bothered because you’re seeing no ROI. Come on you know all the best things in life take time. Employ patience and love the process.

Write this down…


 “The strongest of all warriors are these two – Time and Patience”


This is very common in the health and fitness industry in particular. Leave your ego at the door my friend…we haven’t got time for that! Stop spending time bullsh*ting on all platforms and believing your own hype. Start focusing and channeling your energy into taking action in growing your business and serving your customers/ audience. Spend less valuable time on impressing your competitors.


So as you can see this social media marketing thingymajiggy is bloody hard work! I do understand not every enjoys it. Therefore, I suggest outsource and delegate to someone who does, like me 😉 If you are a small business and budget is tight then start off doing it yourself.


How are you getting on with your social media marketing? 


Thanks for reading! 


 

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I’m not a big fan of fast food and love cooking at home. When I was growing up fast food chains such as; McDonalds , KFC , Burger King were non existent in my hometown in the UK (Yes, seriously I am that old!). To be honest, fast food would not have been an option back in the day even if it was available.

Like most Indian families back then homemade food was the cultural norm and recipes were passed down through generations. I learnt to cook traditional delicious food from my mother and grandmother. Over the years I have adapted some of my favourite curry recipes, making them healthier, lower in calories and very simple to prepare.


Interesting fact:

Did you know Curry has long been crowned the British nation’s favourite dish? Most Brit’s love to tuck into a Tandoori , Korma and Tikka Masala treat. Last year Sainsbury’s carried out research to mark National Curry Week. It revealed Brit’s spend £30,331 in a lifetime on curry alone! Wow!

(This year National Curry Week is on Monday 9th October – Sunday 13th October).

Here’s a recipe that you can try at home. It’s healthy and so simple to make!


Chicken Jalfrezi (Serves 4)

Ingredients:

½ tsp cumin seeds.
1 tsp ground turmeric.
½ tsp coriander seeds.
½ tsp chilli powder.
1 tsp mustard oil.
½ tsp garam masala.
3 tsp coconut oil.
1 tsp red wine vinegar.
1 large onion chopped.
1 red pepper chopped.
3 cloves garlic crushed.
1lb cooked chicken cut into pieces.
Chopped 1 tbsp tomato puree.
½ pint chicken stock.
2 tomatoes peeled and chopped.
Coriander to garnish chopped.


Method: 

  1. Grind the cumin and coriander seeds in a mortar and pestle, then reserve. 

  2. Heat the mustard oil in a large pan until smoking, add coconut oil, garlic and onion then cook for 5 minutes. 

  3. Add tomato puree, tomatoes, turmeric, chili powder, garam masala, vinegar and reserved seeds to pan and stir. 

  4. Add the pepper and cook for 2 minutes then stir in chicken and stock and cook through for 25 minutes until thickened. 

  5. Sprinkle with chopped coriander and serve.



Let me know if you try this recipe. Enjoy! 




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Cellulite is a collection of fat that pushes the connective tissue beneath the skin, which causes the changes in appearance of the skin. It can make the skin look dimpled, lumpy in appearance. Cellulite can be most noticeable on the thighs, buttocks, stomach and usually occurs after puberty. 

Although cellulite can affect men and women, it is more common in females and can especially affect women over 35 years old. It can also be seen in slim women. Cellulite is more common in women than men because of differences in the way fat, muscle and connective tissue is distributed under the skin. 


Is Cellulite Fat? 
Cellulite is not ‘normal’ fat. It is the structure of the overlying skin and the underlying connective tissue that determines whether a given area has a smooth or rippled appearance.

Cellulite may appear to be worse in appearance depending on the amount of body fat proportion in affected areas. However, the slimmest women can also be affected. Although fat deposits do exacerbate the condition, fat itself is not the primary cause. Gender, genes, age, and the amount of fat on the body are all associated with the amount of cellulite you have or how visible it is.


What causes Cellulite?
The real causes of cellulite are not well understood, but there are several theories to the causes;


Hormonal factors.
Hormones play an important role in cellulite development. Hormonal changes, such as overproduction of Estrogen, prolactin, thyroid hormones, insulin and noradrenaline may play a role in the development of cellulite.


Genetics.
Certain genes are required for cellulite development. Genes may predispose an individual to particular characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.


Diet.
Over consumption of saturated fats and sugary foods, carbohydrates, or salt and too little fibre can also lead to greater amounts of cellulite.


Lifestyle factors.
Sedentary lifestyle, and lack of physical activities are also responsible for the production of Cellulite. Cellulite may be more common in smokers, those who do not exercise, and those who sit or stand in one position for long periods of time.


Clothing.
Underwear such as tight elastic across the buttocks (limiting blood flow) may contribute to the formation of cellulite. 


How can Cellulite be removed? 
There are many methods and therapies suggested to remove cellulite or improve the appearance of affected areas. However, none have been supported in scientific or medical literature. Therefore, we do not know how successful any of these methods really are at removing Cellulite.


How can Cellulite be prevented? 
Exercise will help in many different ways. It will help to keep your body fat levels low. The best way to decrease body fat is to eat fewer calories and exercise more. 

A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Exercise will also help to improve circulation and muscle tone in cellulite prone areas.


Changing your diet.
A well balanced diet can help reduce cellulite. Avoid junk foods and processed foods. Always keep yourself hydrated and drink water throughout the day.


Quick Fixes/ Miracle Cures.
There are a few cellulite treatments and procedures that can improve the appearance of the skin, but none are a proven cure for cellulite. In fact, most of the cellulite creams, potions and solutions are little more than expensive placebos. It’s best to save your hard-earned cash. 



Thank you for reading! 






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Research shows that sleep is very important for weight loss. Most people understand that you have to eat less and move more for weight loss, however not much is mentioned about the importance of sleep for weight loss and for good health in general. 

Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. If you are struggling to lose weight maybe you should have a look at your sleeping habits.


Lack of sleep can lead to food cravings and can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating.

Sleep deprivation can leave you feeling low of energy and in turn you may reach out for a bar of chocolate, a bag of crisps or other comfort foods. It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health. If you are not getting good quality sleep your metabolism will not function properly.

A good nights sleep helps to lift your mood and makes you feel better. Sleep deprivation can leave you feeling irritated, can cause anxiety and can contribute to depression, it can affect your emotional well-being.

Research as shown sleep may possibly help you live longer and also impacts your quality of life. If you sleep better, you can certainly live better. It can help improve performance, improve your memory and attention span.

Severe and recurring sleep deprivation can impair learning. Getting enough sleep can help to reduce stress and this has many health benefits such as; a better control of your blood pressure.

So what can you do to get a better nights sleep?

Try to keep a set sleep schedule and stick with it. Go to bed at the same time every night and get up at the same time every morning. A regular sleep routine keeps your biological clock steady so you rest better.

One hour before sleep give yourself time to wind down from your active day routine. This might include taking a warm bath or shower, relax in bed, reading with a small, low-wattage book light. You can also try practicing deep breathing or try meditation or soothing music.

Try to avoid TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with the quality of our sleep.

Pay attention to what you eat and drink. Don’t overeat before bedtime. This can lead to discomfort and might keep you up at night. Also limit how much you drink before bed, to prevent disruptive middle of the night trips to the toilet.


Avoid alcohol, caffeine and nicotine. The stimulating effects of nicotine and caffeine take hours to wear off and can affect the quality sleep. Also avoid alcohol, it might make you feel sleepy at first but can disrupt sleep later in the night.


Try to create an comfortable sleeping environment. e.g. cool, dark and quiet. Your mattress and pillow can contribute to better sleep so check these and check your pillow position.

Sleep makes you feel better, but it is importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, well-being and more.



How well do you sleep?



Thanks for reading!





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The media and magazines are regularly seen promoting the latest celebrity faddy diets. Some of these diets are very popular, in particular with women. Often many of these ‘faddy’ ‘crash’ diets include bouts of starvation, missing nutrients, meals, or very low calories.

Diets may help you successfully lose weight in the short term – but most faddy diets can leave you feeling deprived or hungry and this makes it impossible to stick to them in the long term. When you come off these diets you regain the weight back and you may even gain more weight then you were before you started the diet. 

Research shows most people will regain almost all of what they lose, which is why the typical dieter tries a new plan almost four times a year. Some people struggle with this all their life and become serial dieters – often referred to as ‘yo-yo dieting’ – a continuing pattern of gaining and losing weight.

This pattern of dieting can have many negative effects physically and it can also have negative psychological and behavioural consequences. The crash dieting cycle increases metabolic hormones such as insulin. These changes can affect your waistline, causing you to start putting weight on around your mid-section, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease.

Yo-yo dieting can have a negative impact on your emotions, confidence and self-esteem. The more times you go through the repeat gain-lose-gain pattern the more it can possibly affect your emotional wellbeing – and you become less convinced you can break free from the constant ups and downs. 


So, although you may achieve some fast results with dieting, sooner or later the body will adapt to the reduction of calories you are taking in and metabolism begins to slow down. This is often when many people will start to struggle with the diet, and the weight begins to come back on. Because the metabolism is slower many people will find they end up with more weight gain then what they started with! If you are starving yourself the severe calorie restriction can cause loss of muscle tone (catabolism). This is not good news if you want to lose weight, because less muscle means a slower metabolism.


So how can you get yourself out of the Yo-yo dieting pattern?

Well rather than trying to go for quick diet fixes think about taking a long term sustainable approach. Change your mind-set and think of your diet as a healthy eating plan. Start making lifestyle changes, look at your activity levels and what and when and why you eat. Try to increase your physical activity levels gradually this will help to boost your metabolism. Most importantly do not miss meals or starve yourself such as; skipping breakfast.

It can really impact you mentally and emotionally to go through all that dieting, just to be back where you started. If you are really struggling and are stuck in a Yo-yo dieting pattern then seek some professional help; from a dietitian, therapist or health fitness professional.

Ditch diets forever and be happy, healthy, and body confident!


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Exercise and physical activity has many health benefits and it is important if you are a parent to encourage your children to keep active. Physical activity has many benefits for children; it helps to grow strong bones, maintain a healthy weight, as well as build confidence and helps children to explore, discover the world around them – and when you keep active together as a family it is great fun! 

Parents can help their children keep active by encouraging them to find activities they enjoy, and building physical activity into family life.


Here are some ways you can get active as a family:

Start Moving – as a family you can do an activity or challenge together. Sign up to a charity walk or fun run in your area. You can then practise by going out on regular walks – most children also love running around a park or playing in a playground.


Make a regular habit of going for family pre or post dinner walks. This can be a walk around the neighbourhood or a local park. Building a walk into your daily schedule ensures that it won’t get put off and is a great way to bond with the family and enjoy the outdoors.


Take the dog for a walk. If you don’t have a dog of your own, ask to borrow a neighbour’s or friend’s dog and take it for a walk. At the weekend set time a side to do something active as a family. You could go cycling with your children. Play football in the park, fly a kite or try indoor rock climbing or badminton. 

Encourage and support your children to take part in sports, activity clubs or any other activities that may interest them. Joining weekend sports club ensures commitment to a team and regular exercise. Find a variety of sporting facilities in your area that you can do as a family.

Team up for gardening. Younger children enjoy the outdoors and are great at digging up dirt, so let them turn over the soil and help you plant new bulbs. Being outdoors is really good for everyone.

Try an activity based holiday break such as National Park or Guided Walks. If you are booked to go on a family beach holiday then there are lots of ways to keep active; swimming, running around on the beach, soft ball games, volley ball, building sandcastles etc.

Dancing is also a great way to keep fit. So encourage younger children to freedom of movement. Crank up the music and boogie down with their favourite tunes at home! 

With younger children try simple movements and exercises. Invent silly names for simple exercises like squats, push-ups, and sit-ups, and then do them together. Incorporate fun moves like clapping, wiggling, and marching.

For older children introduce them to your local health / leisure club where there are family activity days and sessions, or alternatively they can join you in a family swim or a gym session. Incorporate healthy eating and keeping active as a family – it’s so much Fun!  


Are you an active family?


Thank you for reading! 





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Blog, Nutrition
Lots of people ask me if it’s true that breakfast is really the most important meal of the day?

Breakfast provides your body with energy to start the day, and breakfast is linked to many health benefits, including weight control and improved performance. Studies also show that breakfast eaters tend to weigh less than those who skip breakfast.

This could be to the fact that eating a healthy breakfast can help reduce hunger throughout the day, reducing snacking and controlling cravings – helping people to make better food choices at other meals.

Having the right breakfast foods can help you concentrate, give you strength and even help you maintain a healthy weight. Here’s one of my delicious nutritional breakfast recipe for you to try:



Ingredients: Serves 1

• 1 Avocado

• 2 eggs, beaten

• Sea salt and black pepper

• Coconut Oil

• Handful of Chopped Chives

• Chilli flakes to your taste  



Method

1. Preheat the oven to 200 degrees .

2. Slice avocado in half & remove pit.

3. Use a spoon to scoop out a little more of the avocado – to make room for the egg.

4. Place the avocado halves in a tin or oven safe bowl so they don’t roll around. You can slice a little from the avocado to give it a flat base to make them more stable.

5. Crack an egg into each avocado half. Sprinkle with salt and pepper and add a pinch of chilli flakes. 6. Bake for 8 – 15 minutes depending how well done you like your eggs.

7. Sprinkle with chives and serve with green salad.  


Enjoy!

Health. Happiness. Success.




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Autumn is here and Winter is fast approaching. It can be difficult to stay motivated to keep active. The shorter days, dark evenings and drearier weather can setback months of healthy habits such as exercise and correct nutrition. In the Summer the warm temperatures, fresh air, longer hours of sunlight can make it easier to keep consistent with exercise and activity. Outdoor activities such as; walking, jogging are easier to stick too and you are also likely to stay more motivated to get yourself to the gym.

Here are some tips to keep you inspired to exercise during the change of season and stick to a healthy lifestyle.

Wake up early:
It may be difficult at first but starting you day earlier will keep you motivated. It gives you an opportunity to enjoy more daylight hours and also you can get more things done – leaving you feeling fresh, alert, energised and you will feel less sleepy and tired. But remember it’s important to get to bed earlier if you plan to start your day earlier.


Set a goal: 
Envision yourself fitting into those jeans you just purchased or that bikini for your beach summer holiday. Taking these small steps will help you to reach your ultimate goal. Share your set goal with a selective group of family or friends. A simple “How are you getting on?” or “Wow you look amazing!” can help to keep you on track and motivated to reaching your goal.


Home Workouts: 
Working out at home or indoors can also be very effective, especially if you can’t bear the thought of going to the gym or exercising outdoors. Focus on activities that will help you achieve your health and fitness goals or invest in a workout DVD.


Have a workout buddy: 
Having someone to train with can keep you accountable and motivated. You can motivate each other. When you know that someone else is depending on you to workout, you don’t want to let them down and you are more likely to stick to the planned workout appointments.


Invest in a decent Personal Trainer: 
To stay motivated you could hire a Personal Trainer. Winter is the perfect time to invest in a Personal Trainer. Hire a fitness professional with a proven history of delivering results.


Remind yourself of the benefits!
Focus on the benefits of exercise for your body and health. Think about the benefits that exercise brings to your life – write them down.


Stick these to your fridge or somewhere you can view them to remind yourself when you are lacking motivation. Also remind yourself exercise and activity releases endorphins that boost your energy and mood and this can help to beat those winter blues!


Health. Happiness. Success. 


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Every cell in the human body contains proteins. Proteins consist of a structure that is made up of amino acids and are the building blocks of life

The purpose and function of proteins in your diet is to assist the human body in the process of repairing cells, to create new cells, maintain tissues, and synthesize new proteins which are important for the body to perform basic bodily functions – essential for growth and development and human function.

Muscle tissue contains myosin, actin, myoglobin, and a number of other proteins. Hair nails and the skin’s outer layers are made of the protein Keratin. Bones are also made up of protein. The outer layer of the bone structure is hardened with minerals such as calcium, and the inner structure is made up of bone marrow and this all contains protein.

Red blood cells contain haemoglobin. Haemoglobin is a protein compound which transfers oxygen throughout the body. The clear fluid in blood is called Plasma and this also contains protein and fat. These particles are known as lipoproteins. Lipoproteins carry cholesterol around and out of the body.


Human cell creation, hair, nails, blood, muscle cells, chromosomes, neurotransmitters and many other parts within the human body require or are made up of protein. Proteins are present in the outer and inner membranes of every living cell. Therefore, protein makes up an essential part of the human body and its function.


Protein Food Sources:


Protein is an important nutrient that can be found in animal products and other sources such as; vegetables, nuts and seeds. Approximately half the protein we consume in our diets goes into creating enzymes. Enzymes are proteins that have a specific role such as; digestion of food and molecule assembly and division to make new cells and chemical substances within the body.

Enzymes carry out these functions by the utilisation of certain vitamins and minerals. The human body breaks proteins into parts called amino acids. This process is carried out by digestion.  The body requires a number of amino acids in a large amount – this is essential to maintain good health. Amino acids are found in animal sources such as milk, meats, fish, and eggs.

You do not need to consume animal products to get protein in your diet. Protein can also be found in vegetables, plant sources , nuts and grains such as; soy, legumes, lentils, beans and some grains (such as wheat germ and quinoa).

Studies show that consuming protein can also help with weight loss. It boosts your metabolic rate and can reduce your appetite.  Protein is much more satiating than both fat and carbs.




How much protein do you need in your diet?

The amount of protein each individual requires depends on your  overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.

Children and teens may need different amounts of protein depending on their age. The requirement of Proteins is significantly increased in people who are physically active, as well as in elderly individuals and those recovering from injuries.

To conclude; the human body breaks proteins into parts called amino acids. Some of these amino acids can be produced by the human body, while we must get others – “essential” amino acids – from our dietary sources. Protein is vital for the human body, its function and for health.


Thank you for reading! 




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MYTH 1: Weight Training makes you bulky and Masculine.

This is a myth. Women do not, and cannot naturally produce as much testosterone, one of the main hormones responsible for increasing muscle size, as males do. It is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights.

The image that may come to mind is that of professional female bodybuilder. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. Also in addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. 

Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite free looking body that most women desire.


MYTH 2: If you stop weight training your muscles turn into fat.


This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training plan they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. 

Therefore, bad eating habits combined with the fact that their metabolism is lower due to less activity, and lower degrees of muscle mass, give the impression that the persons muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

So to conclude: weight training is essential to get that firm, fitter , healthier looking body! So lose the fear and start lifting weights. Lose the fear and lose fat!


Health. Happiness. Success.



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Beauty, Blog, Health & Wellbeing

Life can be hectic and due to our busy lifestyles often we forget about our skin. A skincare beauty routine may not feature high on our list of priories as it should. However, it is important to look after our skins.


There are many factors that determine how our skin looks; these include smoking, sun exposure, genes, diet and water intake. Many women over clean the skins by using different products to exfoliate and cleanse. This can do more harm than good by stripping the skin of its essential nutrients and natural defences – which can lead to dry, sensitive dull skin. It is difficult to know how to best look after our skins and it can be confusing to know where to start because there are so many products available.


Our skins need deep cleansing regularly. It is recommended that regular facials be included into your beauty routine. A beauty professional will be able to look at your skin and recommend the best products to use for your particular skin type. For example, a beauty professional will be able to establish if you have oily, dry or normal skin.


A beauty professional will be able to offer advice specific to your skin type and recommend what products will best suit your skin and an appropriate skincare routine.  They will also be able to recommend specific facial treatments and a home skincare routine.


What is a Facial and what are the benefits?

A facial is a beauty treatment which can help to restore the skins clear completion, giving you healthier, radiant and youthful looking skin. A facial will often involve a cleansing routine to remove dead skin cells and impurities. A toner will be used as part of the facial treatment to help unblock pores by cleaning away dirt and impurities. The skin will be then moisturised to restore balance, re-hydrate and to give a clearer brighter skin complexion.


Types of facials include: Basic Clean-up, Regular Facial, Acne Reduction Facial, Electric Current Facial, Galvanic Facial, Fruit Facial, Paraffin Facial, Antioxidant Facial, Gold Facial, Anti-Aging Facials, Collagen Facial, Vampire Facial, Microdermabrasion, Glycolic Acid Facial and many more. These facials all vary in price and each facial treatment uses different methods within the treatment routine and plan.


Many Spa facials will also involve a massage which will leave you feeling relaxed, refreshed and revitalised – a real feeling of being pampered. 

There are many types of facials and masks and these treatments involve a variety of creams, lotions, oils and gels. 

Facials are generally very safe and thought to not have any side effects. However, it is recommended you discuss the facial treatment beforehand with your beauty professional. Many beauty professionals will offer a consultation to assess your skin type and condition, so that they can tailor a treatment plan to meet your skins individual needs.


It is advisable to let the Beauty Professional know if you have any allergies, if you are pregnant, or if you are uncomfortable during a treatment e.g. feel pain or discomfort. This will help the beauty professional to decide if a particular product or a treatment is suitable for you.


A facial treatment can leave your skin feeling brighter and restore glow, a clearer complexion and a more youthful appearance. It is also important to continue a good skincare routine at home. Every woman… and man.. loves to be pampered, and what better way than indulging in regular facials! 🙂


Thank you for reading!



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There is no doubt that real food and a sit-down meal is the best approach to healthy weight loss. But life is hectic and in this fast paced world of ours, even with the best intentions, there are times when sitting down or even preparing a meal is simply impossible.

So how do we stick to correct nutrition when eating on the run? 

Opting for a healthy meal replacement is a perfectly acceptable substitute, as long as it’s only once in a while – and it’s recommended the substitute you choose should be one that is nutritious, full of vitamins, minerals, and healthy nutrients that fills an empty stomach, and will not sabotage your weight loss efforts.

However, I am not a fan of meal replacements or Nutrition bars for long term usage. Nutrition bars and meal replacement drinks were initially targeted to the serious athlete who needed extra fuel for workouts. Today, these products have gone mainstream, targeted to anyone needing a nutritional boost. However, be aware not all bars or drinks are created equally.


Some of these meal replacements are no better than junk food or chocolate bars from a vending machine and some are very high calorie and high in sugar. The only way to make an informed choice is to read the list of ingredients, nutrition label (ignore the front label) and compare products.

Ideally, the meal replacement will not contain ingredients that don’t sound like foreign chemicals found in a chemistry lab. Nutrients should be primarily complex carbohydrates, with small amounts of simple sugars and a bit of fat, along with a moderate amount of protein.

Some people rely on meal replacement diets to lose weight. I recommend you do not rely on these types of products for weight loss. Although you may lose weight when consuming them you will most definitely but the weight back on when you start eating normal foods again. After all you’re not going to drink/ eat them forever. That’s a fact!


So why not try real food options?

Those nutrition bars and replacement drinks can also be expensive in the long term. Other meal alternatives that are just as easy include fruit, crackers, bagels, yogurts, peanut butter, nuts, homemade granola bars. These foods not only provide quick energy, they are also less expensive substitutes for the prepackaged meal replacements.

Remember there is yet to be developed a supplement that will take the place of a nutritious meal. Stick to real natural foods.


Thank you for reading! 


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Walking is a great way to lose weight and get more active. It is a perfect form of exercise for people of all ages and fitness levels – it’s free and simple and one of the easiest ways to get fitter.

There are many health benefits in walking: Regular walking has shown to reduce the risk of chronic illnesses such as heart disease, type 2 Diabetes, Asthma, Stroke and even some Cancers.

Before you begin regular walking I recommend you invest in pair of walking shoes or trainers. Make sure that these are comfortable, provide adequate support and don’t cause blisters. If you start taking regular, longer walks you may want to invest in a waterproof jacket and some walking boots for more challenging routes.

Starting Out 

Start slowly and try to build your walking regime gradually. You can start with a strolling pace and then progress to brisk walking and then fast walking. To get the health benefits from walking, you need to be walking at a moderate-intensity – aerobic activity. In other words, it needs to be faster than a stroll. Moderate-intensity aerobic activity means you are walking fast enough to raise your heart rate and break a sweat. 

Try to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn’t as daunting as it might sound.

If to begin with, you can only walk fast for a couple of minutes, that’s fine. Don’t overdo it on your first day. You can increase your pace and distance of your walking routes gradually.

From walking to the shops or part of your journey to work, to walking the dog and organised group walks, try to make every step count. Important thing is to stay motivated and make it a habit.


Tips on how you can include walking into your daily routine:
 

• Walk part of your journey to work.

• Walk to the shops.

• Use the stairs instead of the lift.

• Leave the car behind for short journeys.

• Walk the kids to school.

• Do a regular walk with a friend.

• Go for a stroll with family or friends after dinner. 

Mix it up to add variety.  
Pick interesting routes such countryside walks with the family, park walks etc. Just remember to take it slowly at first, but then build up to a faster pace as your fitness improves. 


You can also join a walking group such as an organised Ramblers group. Walking in a group is a great way to start walking consistently, make new friends and stay motivated.


Set yourself a goal. You can walk 1,000 steps in around 10 minutes. Pedometers are a fun way to keep track of your walking. Use a pedometer to work out your average daily steps and then start adding those extra steps. Or maybe try setting a goal to enter a sponsored walk or entering a fun run. This will give you something to aim towards and ensures you keep to regular planned walking sessions. 


Get yourself outdoors and start walking and maximise the health benefits. The important thing is to stay motivated and make it a lifestyle habit.


Health. Happiness. Success.



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Blog, Health & Wellbeing

Can Stress Make You Fat?

Are you finding it difficult to lose weight? Or maybe you have lost some weight but still find you have fat around your mid-section. Do you feel you’re gaining more pounds and that the weight seems to have crept on gradually over the years? If this all sounds familiar to you – then have you stopped to think that stress maybe making you fat?

Stress is a way of life in the 21st century. It is extremely difficult to have a completely stress free lifestyle. But for some people the effects of stress go beyond feelings of anxiety and discomfort. The stress can leave them feeling emotional and also impact their appetite and leave them feeling ravenously hungry. Chronic stress can lead to craving more fatty, salty and sugary foods. This then can lead to weight gain which can further lead to more stress.

When we become stressed our bodies switch into ‘fight or flight’ response. When this occurs our bodies are triggered to release various hormones, energy – a change in metabolism, blood flow and various other changes. Our neuroendocrine system activates a series of hormones whenever we feel threatened such as; Adrenaline and Cortisol. If you remain in a stress state for a prolonged amount of time chronic stress can result in a host of health dangers.

Chronic stress and cortisol can contribute to weight gain. Many turn to food for comfort and to help cope with anxiety and stress. Often, eating becomes the activity that relieves the stress (referred to as ’emotional or comfort eating’). Research also confirms this fact and many studies show that stress plays a big role in excess fat and weight gain.

“Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight—or even add pounds,” says Pamela Peeke, MD, author of Body for Life for Women.

Chronic stress and cortisol can contribute to weight gain in the following ways: 


▸ An increase in cortisol can slow your metabolism, causing more weight gain than you would normally experience. 

▸ Excessive stress can lead to greater levels of abdominal fat.

▸ Emotional Eating: The Increased levels of cortisol make you crave unhealthy food and combined with excess nervous energy can often cause you to eat more than you normally would.


The good news is that there are things you can do to reverse the pattern of weight gain, reduce your stress levels and waistline at the same time. Some of these include; exercise, eat a balanced diet, get adequate sleep, avoid caffeine, cigarettes and alcohol, try relaxation techniques i.e. meditation, Yoga, massage. Learn techniques to manage the stress.

If you find yourself chronically stressed out you should do what you can to decrease or manage your stress levels. The next step would be to follow a reduced calorie, yet balanced diet. This will combat weight gain and enable you to lose the extra pounds.

When you find yourself becoming stressed, stop and think of the possible implications that it may have on your health and weight. Adopt strategies and techniques to manage your stress. 

Don’t let stress take over your life! 


Thank you for reading!




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Over the years I have explained to my clients why the scales are not an accurate way to measure your real progress. Even when presented with all the rational explanations for why the scales are not a accurate measurement of progress, people still fixate on that number as the only measure of their success. I have had clients come to me who are obsessed with their scales and weigh themselves up to five times a day. Yes that’s right..five times a day! It’s unfortunate but for most of us, the number on a scale is the determining factor in whether we’ve succeeded or failed. For many it becomes an obsession. 

The truth is your weight is just one aspect of your progress. The scale cannot give you specifics of what’s going on inside your body. Did you know you could be easily losing inches without losing any weight at all?

Daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just can’t bring yourself to throw the scale in the bin, you should definitely familiarise yourself with the factors that influence its readings. There are important changes happening in your body that the scale can’t measure or detect. Some of these are listed below:

Changing Body Composition:
Muscle takes up less space than fat, making you look slimmer, and it’s more metabolically active. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won’t always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks.

Hydration:
Water makes up about 60% of total body mass. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink the more of it your body retains. If you are even slightly dehydrated your body will hang on to its water supplies with a vengeance. Your body’s hydration level fluctuates from hour to hour and dehydration can result in the number on the scale to inch upward. The solution is to drink plenty of water.

Excess salt:
Excess Salt can also play a big role in water retention and influence the scale to fluctuate upwards. Cut back on your salt intake and hidden salt in foods such as soups and sauces.

Menstruation:
Prior to menstruation women can retain several pounds of water. This is very common and the weight will likely disappear as quickly as it arrives. Premenstrual water weight gain can be minimised by drinking plenty of water, maintaining an exercise program, and keeping high sodium processed foods to a minimum. 

Ditch Those Scales Today!

So how much do you rely on the scale? Do they motivate you or does it make you feel worse? Would you ever consider getting rid of your scale permanently? If weighing yourself motivates you in a positive way, there’s no reason to change what you’re doing. However, if the scale makes you feel like a failure and unhappy, it may be time to try something new.

Changing your focus to goals that work on your fitness, strength and heath is a great way to take the focus off those scales and the number on the dial, which too many people allow to control their feelings and moods.



When it comes down to it, the best measurement should always be how you feel about yourself, how do your clothes feel, how do they fit and how do you feel about the effort you are putting in? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Don’t let a number on a dial ‘make’ or ‘break’ your day. Ditch those scales today!



Are You Obsessed With Your Scales? 




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Blog, Dal's Ramblings

Wow! Almost 20 years in the health and fitness industry. The journey has not always been easy. Pursuing a career in an industry where I was a minority was sometimes challenging. I took a few risks and broke some of the rules. I still seem to be very good at that even today! 🙂 My passion, drive, my ‘Why’ was to help others to be the very best possible version of themselves: healthier, happier, successful and to live a life they truly deserve.

My poetic rambling is a reflection of the early days in my career. I hope you enjoy it.


“Sweaty Floors and Broken Nails”

Working in fitness wasn’t a place for a girl like me..

Instructing 6 ft men to lift wasn’t meant to be.

6.30 a.m gym starts and 10.30 pm, whispering ‘Honey I’m home’..

Often tired and feeling so alone.

Sweaty floors and broken nails..

There is no option to ever fail.

One more rep..

Come on..

Take one more step.

Sharing all my secrets..

None were kept.

I know one day they will see..

I am that girl who holds the key.

Sweaty floors and broken nails..

There is no option to ever fail.

Follow my passion..

Follow a dream..

Don’t you see it was just meant to be.

Working in fitness was a place for a girl like me.

Instructing 6 ft men to lift was just meant to be 🙂

Sweaty floors and broken nails..

There was NO option to ever fail.





Health. Happiness. Success : www.daldhaliwal.com




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Blog, Health & Wellbeing

The best time to exercise really depends on your personal preference. For many of us it depends on when we can fit it into our busy schedule. Some people prefer to exercise in the morning and they find this to really help them kick start their day and get them psyched up for the day ahead.

However, it’s important to remember in the morning our muscles are not normally ‘loose’ as later in the day. This is because our body temperature and blood sugar levels are lower. If you do opt to exercise in the morning then allow yourself more time to warm up before you commence your workout.

Some people can not bear the thought of getting up early to fit in exercise and prefer to workout in the evening and find this fits better into their daily schedule – and for some evening workouts help to relieve work day stress.


If you have issues sleeping such as Insomnia then the thought of getting up early to exercise, hitting the gym or going for a run could prove difficult and very unappealing. If you lack motivation in the morning then exercising later in the day is a better option.

For some people, lunchtime is the best time to exercise. It’s important to remember not to exercise immediately after eating a meal. This is because the blood that would circulate to your muscles will be going to your digestive tract.

Therefore it is recommended that you give yourself 90 minutes after consuming a heavy meal. Be sure to eat after you workout and not before, too close to your workout time.

The truth is that there is no reliable evidence or research to suggest that calories are burned more efficiently at certain times of the day. However, the time of the day can influence how you feel when exercising.


Different people will have different preferences and respond differently to exercise at different time of the day. So it’s a case of trailing a few different times to determine the best time for you.

It also depends on other factors such as; precise time of day, location, type of physical activity, social setting, and who you are with etc. This can play a major factor in how consistent you maybe with your exercise schedule.

Try working-out in the morning for a few weeks and then maybe during the day, try midday and then early evening. See which you enjoy the most. It is also a good idea to look at what type of exercise you are doing and also your daily commitments.

Once you establish a time that suits you then it will become a habit. It is important to vary your exercise and plans so that you don’t become bored. This will also help you stay more motivated.

The most important thing is to choose a time of the day you can stick with, so that exercise becomes a habit. To get the benefits and results it is essential you regularly exercise – keep it consistent!



Thank you for reading! 





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Blog, Business

My 8 Rules that stay fixed in my head at all times – in business and Life.  I do have more, but these are just some of the ones I wanted to share today:

(1) Accept not everyone wants to see YOU be successful.

(2) Don’t be distracted by criticism. Keep going!

(3) Learn to embrace risk. Believe in YOURSELF.

(4) Learn from and surround yourself with people who are where YOU want to be (see number 5)

(5) Invest in a Mentor / Coach and learn from the best in your industry. (see number 4)

(6) Do not talk ‘bad’ of your competitors. It’s not smart and is unprofessional.

(7) Change your mindset: be positive. Stay out of fear and stay in faith.

(8) Always stay humble and real. Stay true to yourself!


What are your rules in business and life?


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Blog, Dal's Ramblings
If you have been following me on my various social media platforms or reading my blogs then you will also know I am artist and have a passion for art and sculpture.

Yes, I am that individual who sits for endless hours in an art gallery or exhibition enjoying a piece of art or sculpture. Observing and enjoying allowing myself to get lost in my imagination..

Fixed in a trance like state, my thoughts lost amongst the beautiful hues, tones, textures and more…completely immersed.

I am indeed a very creative , expressive multifaceted…slightly odd..soul! #weirdo 🙂


One of my favourite sculptures is: ‘Freedom’ by the Sculptor: Zenos Frudakis. Location of sculpture: 16th and Vine Streets, Philadelphia, Pennsylvania.(See picture below). I haven’t yet had the opportunity of visiting the location to view this marvellous work. However, when I seen the picture and video (below) it resonated with me. I am sure it will with some of you too. It evoked mixed emotions of pain, struggle, courage, victory, joy and freedom. It’s message is very powerful.

I believe everyone at some point in their life finds themselves in a situation where they seek the desire to escape and break free. For many it could be a internal struggle for others a more adverse one. Both often tough to break free from. Early this year I communicated with the Sculptor on Twitter – expressing my gratitude for such a beautiful creation. I wanted him to know how much I appreciated it and it inspired me. 

Zenos’s statement about his vision of the sculpture:

“I wanted to create a sculpture almost anyone, regardless of their background, could look at and instantly recognise that it is about the idea of struggling to break free. This sculpture is about the struggle for achievement of freedom through the creative process.” – Zenos Frudakis

YOU CAN break free from your mold




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Blog, Health & Wellbeing

What is overtraining and is there such a thing as too much exercise? Some of us are working out a lot more and are choosing to participate in quite intense, extreme forms of workouts. Many people train up to six or even seven days a week. Not only are they training more but often training harder than ever before.

Some of the causes of overtraining can be an increase in exercise frequency or duration, intensity of sessions and not allowing your body sufficient time for recovery and rest. It is very difficult to know if you are overtraining or when you have reached that point.

Overtraining signs can include complete exhaustion, physical tiredness, fatigue – or you may have trouble sleeping and even reach a point where you feel you lack motivation to exercise.  



Symptoms of Overtraining include:  

– Lack of Motivation.

– Tiredness, Restlessness.

– Joint, bone & limb Soreness.

– Decrease in performance.

– Increase in injuries.

– Elevated blood pressure.

– Decreased strength.

– Decreased endurance.

– Decreased max heart rate.

– A change in menstrual patterns.

 

Lack of Motivation.
Lack of motivation and drive can be a sign that your body needs rest and recovery from physical activity. So if you suddenly go from training 6 to 7 days a week to not wanting anything to do with the gym then it’s time to listen to your body – and take time out to recover and rest.


Joint, bone and limb soreness.
This is the soreness that is different from the usual soreness after your workout. It will often last longer than a few days and possibly can be more painful too. This can be very common in beginners or those who are new to exercise and is often due to doing too much too fast and too soon.


You stop seeing results.
Studies show that working out too much can actually cause you to lose muscle and gain fat! Hormones play a large role in this. Overtraining causes the body to produce inadequate amounts of testosterone – but will produce the hormone cortisol (the stress hormone) in higher levels.


You are sick more often.
Continually training combined with a lack of sleep, poor diet, mental stress could lead to feeling ill. This can be a sign of overtraining and your body telling you that something maybe wrong with your immune system from the increased training volume.


If you notice the signs of overtraining it may take the body a few days, weeks or possibly months to completely recover. You may also have to take time off your training.


Here are a few tips on how to avoid the effects of Overtraining;

Sleep is important for your body to recover, rest and to see results.

Correct Nutrition and the intake of proper nutrients is also essential for recovery.

Manage your stress levels. Try yoga, meditation or massage.

Recovery & Rest. Take some time out of your workout and schedule rest, relaxation and recovery time.


Now you are aware of how to spot the signs of Overtraining – train smarter and not harder!





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Blog, Health & Wellbeing

You may have seen lately in the media and press that HIIT training is becoming increasingly popular. According to a recent survey HIIT is fast becoming one of the top fitness trends and it’s up there with bodyweight training. 



So what is HIIT Training?

HIIT is short for High Intensity Interval Training and is a training technique where you train at your optimum level and give it hundred percent of your effort.

This is carried out through quick, intense bursts of exercise. The quick intense bursts of exercise are then followed by short, active or recovery periods and then the whole cycle is repeated at a set duration.


What are the benefits of HIIT Training?

HIIT increases your metabolism. This style of training keeps the heart rate up and burns more fat in less time. The combination of high intensity with interval training leads to EPOC (Excess Post-Exercise Oxygen Consumption) this speeds up your metabolic rate.

Therefore, the good news is that after you complete a training session you will still be burning fat even after you have left the gym. You will burn more fat and calories in the 24 hours after this type of workout than you do after a steady-pace run or cardio workout.


Say goodbye to those long boring sessions on the treadmill!

Time efficient and convenient.
HIIT Training is super efficient and is ideal if you have a busy schedule. The workouts can be done anywhere; gym, home, park and even in a hotel room – which makes it an ideal way to exercise if you are travelling or are away on holiday.

HIIT workouts are quick 30 – 20 minutes or less. These shorter workouts are ideal because most of us can integrate these into our lifestyle. You can squeeze in a workout during your lunch break or really step up your training to get in shape for a fast approaching event.


No gym or equipment necessary.
HIIT workouts generally use only your body weight, so it’s not a problem if you have no dumbbells, equipment or access to a gym. The focus of HIIT training is to get your heart rate up and then keeping it there – working at your maximum heart rate. These type of workouts help in muscle building and are excellent for fat loss and to increase calorie burning.

I recommend selecting exercises that utilise and work the majority of muscle groups. Incorporate full body exercises such as; burpees, sprinting, squats, deadlifts, and plyometrics. These will really kick your fat loss into high gear!


Give it a go! Incorporate some HIIT sessions into your weekly training plan and see what difference it makes to your body and achieving your goals!



Now over to you….have you tried HIIT training?



 

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