Complete Motivation

If you are struggling to stay motivated and think perhaps it's just not worth it, take a look at this short video for 50 reasons to keep going!  Once you've watched the video if you are still struggling then its time to look at your mindset and ask your self the big question "are you committed to changing your life for the better".

Every weight loss journey has highs and lows but the ultimate key the one that makes the difference between success and failure is motivation, keep motivated and you will succeed! Watch the video, listen to the advice, look at the people in it and then make your decision.

The best person in the world to motivate you is you, go for it.....











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How Yoga Changes Your Body, Starting The Day You Begin

The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West. More than 20 million Americans practice yoga, according to the 2012 Yoga in America study, with practitioners spending more than $10 billion a year on yoga-related products and classes.

The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise. While the scientific research on yoga's health benefits is still young, here's what we know so far about its potential effects on the body.

 View the infographic below for more detailed information.

Infographic by Jan Diehm for The Huffington Post

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Total Body Weight Loss Workout & Weight Loss Motivation

We thought this workout looked good, as it can be done by both men and women at home with minimum equipment.  We would advise sitting down to watch the video first to familiarise yourself with the exercises and to get a feel for the difficulty level of the routine.  Remember, don't be put off if it appears too advanced for you, the beauty of these videos is that you can work at your own pace and advance to the level of the instructor.  No-one is expecting you to press play and immediately pick up on the pace and follow the routine, it's a step by step process, which you can conduct in the privacy of your own home. 

Try the routine and record your results in your visualisation book for 4 weeks, we would advise exercising just 3 times per week to begin with and build up as you become more comfortable with the program.  If this is your fist time exercising please seek medical advise before attempting any type of exercise program.  Have fun and enjoy it.  

This statement rings true every time we read it, 3 months is a short period of time and with some personal discipline and self motivation you can make a big difference to how you look and feel. Organise your self, set realistic mini goals, research the subject and make informed choices and there is nothing to stop you from changing your life. Involve family and friends to help keep you motivated and for personal support should you need it. Training or dieting is always easier if you have a partner or buddy to compete against and to help drive you towards your final goal.

                                                                           





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10 Top Tips for a 10k Run

What do you do to prepare for a 10k run?

In the months before the race I would run a certain mileage a week and then I would do some more race specific stuff like kilometre intervals, kilometres on track and on road, fast, short, recovery to get some speed in my legs for the upcoming race.

Do you do anything in the gym in preparation for race day?

Conditioning is always good and being flexible is very important for a long-distance runner. I manly just keep on top of my sports massage.  

   

What is a typical diet for a 10k runner?

A long-distance runner would probably be eating more carbs than the average person should be eating. Carbs like fruits, vegetables and pasta are a very good source for the carbs that you need and you would also need a high amount of protein to replenish the muscles that are damaged during exercise. Recovery drinks are also very good for post-workout healing and for rest days as well. This diet will definitely get you geared up towards the race.

Strength, Speed or Stamina?  

I would say that stamina is more important because of the fact you’re running 6.24miles, it’s longer than the average person would run.

Top 10 Tips 

1. Invest in a good pair of running trainers. Asics are the best around.

2. Get some comfortable, breathable kit. If you feel good when you train then you train well. 

3. Stick to your training routine. It sound simple, but people always like to skip days here and there. You wouldn’t walk into a maths test without revising.

4. Don’t try and run before you can crawl. Gradually build up (progression). Listen to your body – take a day off if you have to.

5. Don’t be too hard on yourself. Don’t compare yourself to top long-distance runners and be realistic.

6. Try and do at least one speed session every week. Try and run at a faster speed that you can maintain during key parts of the race.

7. Over-distance training is vital. Try and run at least seven miles once-a-week because it gives you a psychological edge going into the race because you would have exceeded the race mileage six or seven times. It will make the 10k easier because it will be a smaller distance.

8. Eat at least two hours before the race. Don’t eat anything too heavy and don’t eat anything you have never eaten before. Eat something that is quite high in carbs like porridge or toast. Don’t drink too much water – one litre before the race is more than enough.

9. Get as much sleep as you can leading up to the race. People get nervous the night before so it is good to get those extra hours during the week.

10. Always go in with a target. If you target 60 minutes then you need to target six minutes per kilometre. 

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Pilates Sculpting

This routine is perfect for all levels of fitness, if you've never tried Pilates before give it ago and see what you think, if you are more advanced try increasing the weight or extend the routine. 

The instruction is clear and precise and requires very limited equipment, if you don't have hand weights or dumb bells at home, use water bottles or tins of food to add resistance.  Pilates is an excellent low impact training method with a proven track record, this form of exercise is perfect for people who have injury's and are unable to run or power walk.

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Booty Shaking Waist Workout

This is a quality cardio workout that only takes 10 minutes, that anyone can try!  If you've not exercised for a while make sure you consult a doctor before starting, then set realistic goals and start slowly. Remember to plan your exercise sessions, record your results and eat healthy regular meals.  Give this workout a try at home and let us know your thoughts.....












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What Is The Best Weight Loss Program For You?

Due to the large demand for weight loss products there is now an abundance of programs offering pills, supplements and the like and some people even go as far as to opt for cosmetic surgery to get rid of the excess pounds. 

The problem with the majority of these is that they have various side effects and health risks associated with their use and the idea that these programs can achieve quick fat loss are detrimental. If you are looking for a healthy weight loss program then there are things you need to do.

Most of the healthy weight loss programs involve changing your lifestyle and your diet and to take up some form of regular exercise as most of the weight gain is due to poor diet and in these days of work, work and more work it is so easy to slip into the fast food or junk food culture and pile on the pounds due to lack of time in the day.

By changing your diet you not only will not have to starve yourself but will have all the right nutrients needed to start your healthy weight loss program. With fresh fruit and vegetables for example you will still be able to eat almost as much as you want of these without putting on weight.

If you are looking for the best type of healthy weight loss program that will lose lbs off your weight then this healthy natural style of diet is by far the best,.and by avoiding the fatty high calorie foods that only aggravate the problem also helps and by substituting these for fresh fruit and vegetables this will help with the cravings for the junk food and also give your body the nutrients it needs. Fresh fruits and vegetables are called fat burning foods as it takes more energy for the body to digest them than they actually give back.

Regular exercise is also an integral part of the healthy weight loss program as it is important to increase the body's metabolism in order to burn more fats in the body. The best form of exercise is cardiovascular as this will increase the oxygen levels in your body and also benefit you in other ways. You will gain a healthier heart as well as lessening the risk from other heart related illnesses, you will also not get the diseases associated with being overweight and generally you will feel full of energy and as the body is full of oxygen from exercising you will be more alert which has benefits throughout your day.

So in order for you to get the most effective weight loss programs you will have to look carefully at each one to see if it offers what you want from it. Make sure that it offers a mixture of weight loss and exercise programs together as that is the most effective way to go on a healthy weight loss program, the ones that do not offer exercise as part of them generally will not give you the sustained weight loss you require. That is not always the case but is true in a good 85% of cases.

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