Category Archives: Exercise

9 Workout Moves You Can Do In a Hotel Room

The easiest way to get fit (and stay that way!) is to use the one piece of equipment that will be with you no matter where you travel: you. With just the resistance of your own body weight, it’s possible to improve your strength, balance, agility, stamina, and more. The hotel doesn’t have a gym? No worries! Forgot to pack your sneakers? No problem! Accidentally booked a beach vacation during monsoon season? NBD! These 9 moves are excuse-proof, because wherever you go, there you are—literally!

CLICK HERE: 9 Workout Moves You Can Do In a Hotel Room

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9 Reasons Women Should Do Weight Training  

Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. 

1. Muscle increases metabolic rate and boosts your metabolism naturally.

The more muscle you have, the higher your resting metabolic rate. You read that correctly; by doing absolutely nothing, you can actually burn calories thanks to your mighty muscles. One pound of muscle uses about six calories a day to sustain itself, while one pound of fat burns just two calories daily. And after a session of resistance training, you’ll burn even more since your muscles all over your body are activated. 

Want to burn even more calories? In a study from the journal Medicine and Science in Sports and Exercise, it was found that women who lifted 85 percent of their maximum load for eight reps than when they did more reps at a lower weight burned twice as many calories in the two hours after their workout. 

By adding muscle through strength training (even just a little bit), your resting metabolic rate (i.e., the amount of calories you burn daily by just existing) increases. Weights temporarily lift your metabolic rate, thanks to a handy process called excessive post-exercise oxygen consumption (EPOC), which means your body continues to burn calories at a higher rate even when resting. That’s why, in a study at Penn State University in the US, dieters who lifted weights as well as doing cardio lost 6lb more fat than the group doing aerobic work alone. Athletes are calorie-burning machines even when they are not exercising.

MORE THAN JUST CALORIES:

2. Lifting weights strengthens muscle and bone, which helps reduce the risk of osteoporosis or brittle bone disease

Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you’re reducing your risk for injury, and your chance of getting osteoporosis later in life which women are more at risk of than men.

Due to dropping levels of estrogen, postmenopausal women are prone to osteoporosis. Numerous studies show a positive relationship between resistance training and bone density. When bone feels the “pull” from the muscles, bone growth is stimulated. Not only can strength training offset bone loss, it can actually cause an increase in bone density in women who regularly lift weights.

The Centers for Disease Control (CDC) have also found that exercise, which build muscles (here’s how to start your own strength training routine), can actually help to improve balance, improve blood-sugar control, and improve sleep and mental health.

3. If weight loss is your goal, muscle is your mate.

Cardiovascular exercise WILL burn a higher percentage of stored fat but, as Liz says, “A muscular body is a more efficient body. For every additional pound of muscle you gain by lifting weights, your body burns around 50 extra calories every day.” 

4. Shape without the bulk.

If I lift weights, I’ll bulk up like Arnie“- The Truth: Due to their lower levels of testosterone, it is very difficult for women to develop large, bulky muscles. Instead of the bulk, most women tend to build a nice hourglass figure—curves we can be proud of!

On a moderate training plan, building up excessive bulk is impossible. Muscle growth is very dependent on testosterone and women tend to produce 10 times less than men, so you can’t build big bulging muscles naturally. Add to that bodybuilders spend pretty much all day, every day, lifting HEAVY weights and eating large amounts of protein every couple of hours to achieve that look. Unless you put in that kind of time and effort, you’re not going to turn into Popeye.


5. Elevate mood.

Women are twice as likely to develop clinical depression as men, yet two-thirds of these women do not do anything to combat these feelings. The release of norepinephrine, dopamine and serotonin during resistance training chemically helps exercisers acheive a feeling of well-being. Weight training also leads to an increase in energy, better sleep patterns, and a feeling of accomplishment and control.

6. Lifting weights also has a positive effect on insulin resistance – so your body can convert carbs into energy more efficiently. It raises your metabolic rate by as much as 15%, reduces blood pressure and improves your mood. These are factors that reduce your risk of diabetes, heart disease and some cancers.

7. Improve posture.

Combat a kyphotic (hunched over) posture by strengthening the backside of the body. Proper posture leads to injury prevention and better power transfer in athletics. And let’s face it, you just look better when you stand up straight (your mother was right!).

8. Move better for longer.

By strengthening muscles and improving bone density, women who spend time in the weight room are typically active for longer periods of time. Increased hip and leg strength aid in mobility and balance, and upper-body strength helps combat postural issues that can lead to back and shoulder injuries.

9. Become a better athlete.

Gone are the days when coaches worried that lifting weights would build bulky muscles that would weigh down athletes. Strength training can lead to better functional movement, explosive power, durability and, of course, greater overall strength.

The bottom line.

Let’s face it: As often as I spout out all of these benefits, I still hear 9 out of 10 women saying they want a better butt. What is the best way to achieve a better butt? Squats. Lunges. Strength training.

Why Kettlebells Are Good For A Toned Body & Fat Loss

Why Kettlebells Are Good For Weight Loss Your Calorie-Burning Secret: Kettlebells

There’s a reason why so many people love kettlebell training — after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.
That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”

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You can use kettlebells anywhere ! Workout whilst watching TV or a film at home , in the morning before work or even in the local park. No excuses!
You can buy them from tesco’s or amazon from as little as £10!

http://www.tesco.com/direct/one-body-5kg-kettlebell/206-3376.prd

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So what should you do once you’ve got yours ?

These cast-iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it’s best to start off with a light weight at first. If you are a healthy and fit female, begin using one that’s about 15 pounds (8 kg).
If you haven’t strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you’ve chosen the right size, try these three exercises after you read more.

1.Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds, and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.

2.Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly, and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it’s above shoulder height.

3.Place a kettlebell in one hand, and lift it above your head. You should be able to lift your arm all the way up without arching your back and should be able to hold the weight up there for a few seconds.

It’s better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I’ll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.

Now what?

1. Follow this amazing workout –

http://www.popsugar.com/fitness/Kettlebell-Exercises-Weight-Loss-21504882?slide=1

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Then move on to the following

2. Basic 5-Move Workout

This five-move kettlebell workout will torch tons of calories. When learning these exercises, it’s important to start with a light weight first, such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
http://www.popsugar.com/fitness/Basic-Kettlebell-Workout-31607864

3. Circuit Workout
This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core.

http://www.popsugar.com/fitness/30-Minute-Circuit-Workout-From-Equinox-Trainer-19828470

Snickers-style protein shake

I just wanted to share this really yummy recipe I had with my protein shake the other day! It tasted like a snickers bar!

Ingredients 

Organic meridian almond butter – http://www.meridianfoods.co.uk/index.asp?selection=Our%20products

Frozen and fresh banana

Juice plus chocolate complete – http://www.juiceplus.co.uk/+ct53247

It’s so easy and yummy ! And has so much nutrition in it and it is easy to have on the go and fills me up for hours….just what a busy London model needs!
Not only that this brand is gluten and wheat free, perfect for me (and it’s vegan!).

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Happy to gain weight!

I am so happy – i weighed myself yesterday for first time since i started my weight gaining/healthy eating/gluten free diet which was back in April- when i saw the nutritionist.

I have gained 8KG (about 17lbs)!!!!!

I am so happy as this has not been all fat, it has been muscle as well.

  • I have not eaten any ‘junk’ food or processed ‘rubbish’ (sorry but it is!) .
  • I have been to the gym EVERYDAY (well nearly, excluding illness and photoshoots/catwalk shows). Sometimes twice – once for cardio and again later for strength training.
  • I have increased portion sizes, I decreased my cardio for one month (its now normal again), and increased healthy fats – eg, avocados, salmon, all nuts, organic nut butter, seeds.
  • Gluten and wheat free products are also higher in calories and fat anyway (eg. a lice of bread has twice the amount of fat and sugar compared to standard slice of bread, like Hovis or Kingsmill).

Now for my next challenge….finding the balance!

i have been eating well over what i need each day – which has shown on my body and the scales. So i now i would like to ‘settle’ at this weight which basically means taking each days as it comes– if i start losing weight again i know i need to increase my food. And if i keep gaining weight i will decrease my portion sizes and increase exercise. I will not be going back to any low fat products though- i now know what damage they have done to my body.