Rule # 1 CUT THE C.R.A.P

CAFFEINE

The mere thought of a caffeine- free day may send shivers down your spine,but it also gives your adrenal glands the same reaction. That trusty cup of joe stresses our nervous system and overload our bodies with  toxins,making it harder to shift excess fat.

Refined sugars

it may sound like an obvious one,but refined sugar is one of the main culprits for weight gain ,particularly around the tummy .Avoiding cakes,pastries and biscuits goes without saying ,but also look for hidden sugars in cooking sauces and low fat options.

Alcohol

As tempting as that glass of merlot is after a hard day,its antioxidants do not outweigh it is high sugar and toxin content.And if that was not enough,it also disrupts your hormones,making it harder to lose fat and uncover those lean muscles.

Processed food

it a term that used frequently, but what processed really mean ?

In short,it food that has been altered from it is natural state - for example ,crisps do not look like potatoes,so we should stay well clear.if it did not swim ,run,fly ,or grow in the ground or on a tree,you probably should not be eating it.

CLEAN SLATE

Clean SLATE

You are smashed every gym class and can not remember a time when you could walk with out wincing but the lean physique you are been spinning for does seem to be there.So ,what gives? The answer could lie in your kitchen.Although upping those 4kg dumbells will help you to shed fat build lean muscle mass,your plate needs to work just as hard to get the results you are sweating for.With diet accounting for 65 percent of what you need to get in shape, fuelling your body with the right proteins,fats and vitamins is vital to achieving a healthy body inside and out.

Taking time out

Taking time out

Meditation has become one of my best tools. it is so simple yet extremely powerful.just by concentrating on your breathing,you can completely clam yourself in only a few minutes, i find that when we slow out breathing,we can deal with situations from a much more level - headed place, rather than reacting in angry of frustration.

1.Remove yourself physically from the situation which is causing you stress and find somewhere you can sit for a few minutes without being disturbed.

2.Close you eyes and bring your awareness to your breathing .for one minute,really notice where your breath is going, such as to your chest or your abdomen .Notice them rising and falling.

3.Spend another minute or so breathing in for three or four counts, then hold the breath for the same amount of time,then breath out for the same and hold the breath again for the same.Continue this cycle until your breathing has slowed down and notice how your thoughts have calmed ,too.

Mind Matters

Mind Matters

Getting fitter is not one size fits all affair.There is a lot of pressure on us to do the in work out,but i know there are only two sorts exercise ( except dancing,of course)that i stuck with all my life,and they are walking and running. i dip in and out of yoga and lots of other classes,but i have learned that it is OK if you don t fall in love with the latest trend every single time.The most important thing is to make a conscious decision to follow an active lifestyle and make healthy diet choices.if you are fed up with your current routine,change it,and try to find one that is sustainable long term.

i do not need to tell you that fitness is not just about being able to squeeze into a party dress or a bikini at the last minute! if you can not commit to a weekly gym class,do not worry, you can commit to a daily walk instead.Be mindful,too,that exercising should support your day - to -day life,not stress you out.make it work for you.

5.The Super Shot

What ?

Introduce a small shot of beetroot juice to your morning routine.

Why? AS a powerful antioxidant, beetroot  juice has anti - inflammatory properties,naturally occurring nitrates and improves both oxygen and blood flow.for this reason, it improve both physical and mental performance and is is now being widely used to enhance sports performance.

4.The super Bowl

WHAT?

Add chia seeds to a bowl of mixed berries and a little unsweetened rice or almond milk and let it stand for five to 10 minutes.

WHY ?

Chia seeds are rice in fibre essential fatty acid and are a good source of calcium, magnesium, iron and zinc. They are also a great weight management tool as they swell when ilquid is added leaving you feeling fuller for longer. you can have this super bowl for breakfast, as a mid morning / mid afternoon snack or even as a healthy dessert.

3.The Super Spoon

WHAT? 

Try teaspoon of manuka honey mid morning or mid afternoon to help boost both immunity and cognitive function.

Why? Manuka has powerful anti bacterial,anti viral and microbial properties.if taken every other day it will build a stronger immune response,making it the superfood of choice to help keep colds and flus at bay.This sneaky teaspoon is i deal to give you a natural boost prior to exercise.

Supercharge your diet

They say the smallest changes can make the biggest difference .

2.The Super Smoothie

What? Add a teaspoon of a superfood power suck as wheatgrass, spirulina,chlorella or a super green blend to your morning juice or smoothie.

Why? These super - power are perfect for giving you a natural energy boost as these greens are packed full magnesium and cholorphyll.similar to natural multi - vitamin, they will lift you up and won t lead to an energy slump later on in the day which you expect from sugary energy drink or caffeine .They also assist with daily alkalisation, cleansing and detox.

Supercharge your diet.

Super charge your diet 

1.The Super Sprinkle

What? Sprinkle milled linseed and nut blends 

Why ? These blends provide loads of essential fatty acids,are high in vitamin E ( perfect for hair,skin and nails) and packed with extra fibre which is ideal for regularity.and if that was not enongh, they are also rice in protein which helps to increase satiety,reduce craving and improve portion control.

Dos & Do not of Eating

• Do chew your food.not only does it aid digestion,it also releases vitamins and minerals.
• Do breathe.put your cutlery down and take a few breaths between each mouthful
• Do stop when you are full
• Do make sure you are drinking plenty of still water.When you stressed it easy to forget to stay hydrated.
• Don t eat stressed.Only ever eat when you are relaxed .if you are stressed,wait until you feel calm before eating.
• Don t be afraid to leave food on the plate. You can always have more later if you become hungry again. 
• Do not mistake stress for hunger.if you are stressed you need to calm down,not eat.
• Do not watch TV or do any type of work while you are eating.Focusing on something other than food can lead to overeating.
• Do not swallow until your food is watery paste.
• 
  

Matcha magic

macha magic

Matcha green tea powder is my new obsession.This hulk - coloured stuff makes a great alternative to coffee and packs a powerful health punch, too - win,win! if you can believe it,it has six time more antioxidants than goji berries, seven time more than dark chocolate,17 time more that wild blueberries and 60 times more than spinach! it is thought to help prevent cancer and lower bad cholesterol and found that it improves my mind and give me more energy.

Banish Cellulite

Banish cellulite

Having spent a fortune on expensive anti-cellulite creams in the past, i have learned the hard way that they do not really get rid of the stuff. So what does? Cellulite is toxic material accumulated in your body is fat cells,so by eliminating toxins you can help to reduce its appearance.Toxins are found in all sort of places,such as sugar,alcohol,caffeine and air pollution .ironically.

Magnificent magnesium

Magnificent magnesium

If you are not familiar with health benefits of magnesium yet, you might be missing a trick .it a mineral that crucial to the body is functioning.For example,it helps keep blood pressure normal and bones strong.Tip take magnesium at bedtime for more rejuvenating sleep.

HERO FOODS.

HERO FOODS

Superfoods

are popping up everywhere nowadays,but it still not really clear what they are.That because there is not exactly a scientific definiton.Essentially,the word tends to be used for foods which are especially nutrient dense and beneficail for our health.

BODY beautiful.

BODY beautiful!

Every month our healthy living tips.

Some one pointed out to me recently that i was stressing a bout things that had not even happen yet. i know i am not alone ,we all do this at one time or another.The best solution i have learned is to remember that yesterday is gone, tomorrow .So this month,try to be in the moment, otherwise you might miss it!

GYM - PROOF your SKIN

GYM - PROOF your SKIN

Dos and don ts from the exsperts on how to protect your skin from the drawbacks of working out.

We could talk all day about how good exercise is for your body,fitness and overall health,but all that stretching and sweating can take its toll on your complexion. 

HILL REPEPEATS

BEST FOR.....

Angry souls

Seeing red ? When humans get angry, science suggests heart rate increases,cortisol secretion decreases and levels of the happy hormone serotoin drop.There is nothng quote like feeling too tried to be angry.

SPRINT INTERVALS

SPRINT INTERVALS 

BEST FOR...Happy days

When you are got that blissed - out feeling , your body is flooded with the happy hormones, endorphins,serotonin and doparmine and oxytocin. While it possible to feel ,too high ,to work out, now is the time to make the most of your emotions.Negative emotion can decrease performance but balance,stability and happypiness will make you work to your optimum,

LIGHT JOGGING

LIGHT JOGGING

BEST FOR....Low moods

When you are feeling so far down in the dumps that even picture of Ryan gosling can raise a smile,light aerobic exercise like jogging is your work out saviour. Scientists have long know that cardiovascular exercise encourages the release of endorphin chemicals that boots mood .

BACK - UP PLAN

Adventure apps

Feeling a bit blah? Great for times when you want to find along route near home that will take your breath a way !

LONG - DISTANCE RUN

BEST FOR...

Impartial feelings

So, you feel neither happy nor sad. It just anather day - right?While blank mood might make you feel emotionally detached from the rest of the world, it actually a great mental state for doing focused work out . 

BACK - UP PLAN

Mindful mantras

Pro athletes often use visualisations and meditative techniques to calm their mind before a performance.