Tag Archives: Get in shape

10 tips on fighting the festive flab in the New Year

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getfit lose weight10 tips on fighting the festive flab in the New Year By Garry Kerr, Head of Training and Operations at British Military Fitness

Nom, nom, nom…extra eating: During the winter and especially over the festive

season we typically eat more than we would normally and exercising is a great way

to burn those extra calories and keep yourself in shape so when spring finally arrives

you’re in tip top shape! Here are some tips to help you beat the Christmas flab!

 

1. Keep a fitness journal

 

A workout log can help keep your exercise routine on track when you’re

struggling to stay motivated because it will show you how far you’ve come

since you started, and therefore how worthwhile it is to keep going.

 

2. Commit yourself.

 

Get moving! Just do it! There is no time like the start of a New Year. You’ve

got the indulgences of Christmas behind but it’s important you commit. Why

not write all the classes you can attend in your diary so they are viewed as

actual appointments and you’re less likely to cancel.

 

3. Set short-term goals

 

Having something specific to aim for, such as losing a certain amount

of weight or entering a race / marathon for example the Major Series

in the Spring will help you stick to your training

plan. But make sure your goals are achievable. Setting and failing to reach

outlandish targets will put you off.

 

4. Find the fun in it

 

Exercise should not feel like torture. After all, you have made a conscious

decision to do it. You can take great pleasure from overcoming challenges

and progressing with your fitness alongside other people.

 

Does that mean that it will be easy? No. In order to change your body, you

need to experience ‘overload’. This means that you need to keep challenging

your body in order to increase your fitness levels. You will however improve

your fitness levels if you rest and recover properly after each workout.

 

5. Reward yourself

 

Once you’ve hit one of your targets reward yourself. By training and

committing to your training you’ve earned the right to spoil yourself. Whether

it’s a new item of clothing or fitness-related gadgets or clothing – enjoy your

achievements.

 

6. Use visualisation

 

If you don’t believe that you can do that final burpee or make it through

those final reps, you certainly won’t be able to but by picturing yourself doing

it before you try it, you’ll create a mental template that can translate into

success.

 

7. Eating right

 

Food is 90% of the health and fitness battle. You can make great changes

just through making small adjustments to your eating habits alone. While

changing any habits may seem like a daunting task, there is a wealth of

resources available to guide you. By eating a regular mix of proteins, fats and

carbohydrates you will reap the benefits of your physical training routine. You

will have both the energy to perform and the nutritional foundations needed

for recovery. This exercise and nutrition relationship will help you to achieve

your goals

 

8. Be realistic

 

Rome wasn’t built in a day. Unfortunately, while over-used, there is some truth

in that saying.

 

A healthy approach is to aim to improve on yesterday. By repeating this

process you will start to feel like you have made great improvements over a

course of weeks, months and years. It is also important to consider where you

want to be.

 

9. There is gain without pain!

 

While exercise should be challenging in order to encourage the body to adapt

and therefore improve, it should not lead to any injuries.

 

Many people, particularly those new to exercise can become over enthusiastic

because of the physical changes that they experience. Our bodies can only

truly complete exercises at 100% intensity for a number of seconds. Exercises

completed over the course of an hour-long session are performed below

maximum intensity. You should therefore focus more on your technique and

try to work as hard as possible but not push yourself to the point of nausea.

 

10. Abandon an all-or-nothing attitude

 

Don’t think of exercise with an all-or-nothing approach. If you unexpectedly

miss a session, don’t beat yourself up. Just get back on track tomorrow.

Remember; exercise and fitness is a way of life, it’s not a destination.

 

Free Fitness Workout Videos For A Better Body In 12 Weeks

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Sick of your workout? Really want to get in shape? Frost has teamed up with the 2013 USN Makeover Challenge to bring you five free workout videos. They guarantee a better body in 12 weeks. Enjoy and let us know how you get on.

1. The Perfect Exercises to Firm up your Legs and Bums

The 2013 USN Makeover Challenge presents to you their legs and bums workout video. Taken from the highly proclaimed work out challenge, these exercises will tone your legs and bum in a routine that will take you less than half an hour.

2. Lose those love handles and firm up those Abs – exercises from the USN Makeover Challenge.

Taken from the 2013 USN Makeover challenge, these ab and love handle exercises guarantee results. The USN Makeover Challenge is a weight loss programme that will help you shape up and get fit fast.

3. Be Proud of your Arms with these must-do Exercises from the USN Makeover Challenge.

Taken from the 2013 USN Makeover challenge, these bingo wings and bicep workouts guarantee results. The USN Makeover Challenge is a weight loss programme that will help you shape up and get fit fast.

4. USN Present to you the Full Body Workout from their 2013 Makeover Challenge.

Fitness Challenges don’t come more rewarding than this. These full body exercises combine cardio and strength and are taken from the USN Body Makeover Challenge where the exercises and health benefits guarantee results.

5. The Best Circuit Training for your Body from the USN Makeover Challenge

These full circuit training exercises are taken from the USN Body Makeover Challenge and can be performed anywhere which is perfect for people always on the go. The USN Makeover Challenge is a proclaimed weight loss programme that will help you shape up and get fit fast through a series of exercises and diet plans.

For more information visit www.usn.co.uk

On the week of the Annual Victoria’s Secret showcase, Miranda Kerr shares the insider knowledge on her catwalk body

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ON THE WEEK OF THE ANNUAL VICTORIA’S SECRET SHOWCASE, MIRANDA KERR SHARES THE INSIDER KNOWLEDGE ON HER CATWALK BODY

 

With the annual Victoria’s Secret fashion show commencing last night, all eyes were on their golden girl, Miranda Kerr. But as she stripped down to show off the latest lines, how did Miranda prepare her figure for the catwalk showcase?

 

We’ve rounded up Miranda’s most sought after beauty secrets, and given you the go-to guide to the catwalk body everyone’s lusting after this season.

 

SHE SAYS

“To keep my skin in check I always eat lots of greens and take Chlorella supplements and drink lots of water”

 

WE SAY

The powerful combination of key nutrients in chlorella help to detox and cleanse the skin and body, and also improve energy, sleep, hair and prevent nail ridges and splitting. Sun Chlorella ‘A’ is comprised of a whopping 60% pure plant protein, containing a unique component called Chlorella Growth Factor (CGF), which encourages growth and repair of cells and tissues in our bodies, working alongside antioxidant Vitamin A to bring anti-ageing benefits to your complexion.

Sun Chlorella is priced £21.95 for 300 tablets (a 20-30 day supply) and in NEW Sun Chlorella ‘A’ Granules, perfect for beauty boosting smoothies, priced at £21.95 for a 20 x 3g sachets box (one month’s supply)  available from http://www.tesco.com/ and www.SunChlorella.co.uk

 

SHE SAYS

“I will not go a day without coconut oil”

 

WE SAY

Holland & Barrett’s Nutritionist Kate Butler said one of the reasons coconut oil is so popular was its multi-functional benefits when used on the skin, hair or eaten.  “The small molecular structure of coconut oil allows for easy absorption through the skin, giving it a soft, smooth texture” said Kate. “This makes it an ideal ointment for the relief of dry, rough skin, and an effective after-sun lotion because it literally melts into your skin.  Coconut oil works wonderfully as a hair conditioner too as Miranda Kerr’s diet shows can be eaten on salads or used as a cooking oil” Holland & Barrett – Pure Coconut Oil is priced at £12.59 for 453g.

 

SHE SAYS

‘Now being a mother I don’t have as much time to spend on my skin. I like to wear rosehip oil at night. It’s full of that many antioxidants and it really works on a cellular level too to rejuvenate the skin. I put that on at night and I wake up glowing.’

 

WE SAY

Trilogy Certified Organic Rosehip Oil is a powerful 100% natural skincare product that helps improve the appearance of wrinkles, scars, stretch marks. Its potent active ingredients make it highly effective for other skin concerns includingdry and dehydrated skin, ageing skin and uneven skin tone. All skin types will benefit from using this lightweight oil which absorbs easily just like a serum.

£16.50 for 20ml and £28.50 for 45ml available from John Lewis trilogyproducts.co.uk and hollandandbarrett.com

 

SHE SAYS

“I have been working out quite a bit doing Pilates and yoga and strength training with weights and resistant bands and I eat super healthy.”

WE SAY

Justin Way, Fitness Expert and Personal Trainer at Pure Gym (www.puregym.com) says “Pilates can improve strength, flexibility and overall mobility, and develops the mind as well as the body.

It’s a totally safe and effective exercise method which will improve posture and over time help you achieve strong core strength, develop lean muscle tissue and improve wellbeing.

Pure Gym’s 24-hour, no contract membership starts from £17.99 a month. For more information, visit www.puregym.com

 

SHE SAYS

 “I drink warm water and lemon every morning and I also drink lots of good quality purified and preferably alkaline water throughout the day.”

 

WE SAY

Water is essential for life. It accounts for about 60% of our body weight and  performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate body temperature, lubricating our moving parts, and acting as a shock absorber. Independent consultant to the Natural Hydration Council – Dr Emma Derbyshire PhD, RNutr. Nutrition Consultant explains “Quench your thirst with water first before going on to enjoy other beverages such as tea, coffee, squash and fruit juices. If in doubt, the Food Standards Agency provides a useful guide of 6 to 8 glasses of water a day for the average person.”

 

 

This Month's Magazines; Kate Middleton and Getting in Shape Lead.

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This is the first of Frost magazine’s new monthly magazine round-up. Here at Frost we are addicted to magazines and our guess is that you like them too, so, here goes….

Vanity Fair has the new Duke and Duchess of Cambridge on the cover. The world has gone crazy for Kate Middleton and there is 16 pages on the new couple, including the interesting fact that Kate has never been to America before and is ‘beyond excited’.

Horrible fact of the month comes from Christopher Hitchen’s column, which is on Pakistan: in Pakistan not only is rape not illegal, it’s a punishment. Mark Shand tells Nick Haslam about the Elephant Family, Stieg Larsson’s girlfriend tells of their life together and there is good articles on Justin Timberlake, Silvio Berlusconi and the Falcons.

Marie Claire (who are in my bad books, as they do not send the subscribers the free gifts that come with the magazine. This month it’s a choice of eyeliner or eye-shadow, last month a Body Shop moisturiser, not nice way to treat those who are most loyal) Jennifer Lawrence is on the cover, and has a very good interview inside where she says that she tells director she won’t lose more weight and was initially scared of fame.

Emily Eavis, daughter of Michael, talks about growing up as part of the world’s greatest music festival, there is lots of fashion and a summer’s sandals piece that I enjoyed, there is a low down on the Russian invasion of Chelsea; lead by Roman Abramovich and Dasha Zhukova, Writer Natasha Green writes about choosing between her husband and her lover and 5 friends, who all went to university and did a performing arts degree, meet up to discuss where they are 10 years later. Marie Claire also have an exclusive interview with Aung San Suu Kyi. Other good article are dating advice you don’t need from your friends, a good piece on Jean Paul Gaultier and a brilliant article on the life of Princess Diana, very apt.

It’s Elle’s body issue, Elle always give there subscribers the free gift, as do RED and Glamour, Rosie Huntington-Whitley is on the cover and interviewed inside, and there is a free vest top my Kate Middleton fav Reiss.

Celia Walden ponders over why we fawn over the famous, the impossibly stylish Ines De La Fressange is in Elle edits, my personal style crush tells us about her philosophy on life, House of Holland are this month’s Style Spy, make up artist Lisa Eldridge gives a peak inside her closet and Debbie Harry tells is what books changed her life. Rob Lowe is interviewed and there are a lot of great articles on how to get in shape and be happy with how you look. Of course, there is also lots of great fashion. Lorraine Candy is temporarily stepping down from the Elle editorship to have her fourth baby.

Tatler has Romola Garai on the cover, she is interviewed inside and talks about her “ordinary body” and her desire for people to find her sexy. Kate Reardon has been the new editor for a few months now and is doing a good job, though I couldn’t find an editor’s letter.

Royal Wedding photographer Hugo Burnand talks about photographing the biggest wedding in decades, there are other articles on the top 10 poshest ghosts, Clive Anderson writes about losing his cool, there is lots of gossip, A very good guide to the Murdoch dynasty, an article on how the rich buy life (a very good read), some property porn as Belvoir Castle is featured by it’s owners the Duke and Duchess of Rutland.

There is also an article on (the last taboo!) woman’s facial hair and how to get rid of it, Alice Temperley also spills on all of her beauty secrets. If you buy it form the news-stand you get a free pair of sunglasses, but Tatler doesn’t give free gifts to it’s subscribers.

Vogue has Vanessa Paradis on the cover, she talks about staying on the move and being comfortable with your body, Stella Tennant models (can you believe she is in her 40’s!)

I really like the article by Carol Woolton on the lost world of legendary balls, including the jewellery that Elizabeth Taylor wore to the 1971 Rothschild Proust Ball, lots on the Royal wedding and who wore what, editor Alexandra Shulman was one of the guests and gives a good account. The rise of folk (as in music) gets a good spread and supermodel Arizona Muse keeps a diary for Vogue.

I also love the inspirational women who feature in Vogue’s Wonder Women piece, scientists and theatre directors alike. There is also an editorial on fashion dynasties, if you love glamour the way I do you will love reading about the Guinnesses, Dellals, Agnellis/Brandolinis and the Jaggers.

Donna Karen also does a wonderful interview and writer Vicky Ward talks about her divorce; “the equivalent of undergoing heart surgery without anesthetic.” There is also a brilliant free beauty supplement with lots of celebrities and models giving their beauty and health routines, tips and hints.

Glamour has a free Benefit beauty product (I got the Benetint) Karl Lagerfield on fashion do’s, celebrity couples you forgot about, how to find a man anywhere, the rise of gold and fame digging men, why is friendship so hard?, how the Glamour staff got their job, a very good, and slightly depressing article on female war reporters; read about the same time I saw Channel 4’s Killing Fields of Sri Lanka, you think women are equal and safe….

There is interviews with the Glamour women of the year awards, including the brilliant Adele, who is on the cover. There is lots of brilliant fashion and beauty, a very good article on why we should all see Bridesmaids by Zoe Williams, there is a number of articles on how to fake tan well and I really enjoyed the piece on Get a Blockbuster body, what Blake Lively, Jennifer Lawrence and Rosie Huntington-Whitley did to get in shape for their films. There is also a good article on the secret to good health in 100 words or less.

So, until next month!