Cardio Exercise Video - Check it Out!

 Yesterday we looked at cardio exercises and how good they are for you. I hope you took really good notes on how to measure your heart rate.  If you have weight to lose then you need to look at getting a good program together,but it's important that you consult your physician first.


So I though I would follow up with a video exercise from you tube and also an exercise video from Amazon.




I found this great cardio exercise video on Amazon which you might like to check out...
 The great thing is you get a free pass to 'Fitness First Gyms'. 




Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/  

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

The Importance of Cardio Exercises

Cardio short for cardiovascular is to do with the heart.  Cardio  exercises are those that raise the heart rate and keep it raised for a while.  

 So here's what we are going to do for you, we are going to look at some of the benefits of cardio and which exercises you can do to increase your heart rate safely.


Most 'experts' say we should do 30 minutes of cardio at least three to four times a week.  Your heart is a muscle, just like any other muscle it needs exercise, so raising the heart rate regularly will benefit your body in a number of ways:

• Improves blood circulation

• reduces stress

• helps you to relax and sleep bette

• aids concentration

• increases energy

• Strengthens the heart

• helps you to lose weight and burn fat by increasing the metabolism

Great Cardio Exercises!

• The obvious one is running, but if you have a large amount of weight to lose, then running is not really good for your joints. 

• Brisk Walks start of on short routes, then when you feel comfortable, extend the route.

• Swimming is great for building up your cardiomuscles as well as other muscles in the body. It does not matter how much weight you have to lose, swimming does not stress the joints as the water support you really well. 

 

How To Work Out Your Maximum Heart Rate

 Well before you start any cardio exercises you need to find out what your maximum heart rate is so you know you are working to your optimum. Here goes:

 

Let's take a 36 year old woman for example - 

 

226 - 36 (her age) = 190 maximum heart rate (beats per minute)
190 x .50 = 95 heart beats per minute as her target heart rate

Make it easy on yourself when you are working out, by figuring that the number of beats you need in just 10 seconds will be your target heart rate divided by 6. In our sample case, 96 divided by 6 is 16. She will want to count 16 beats in 10 seconds to be at her target heart rate.  

 

Now you know what your maximum heart rate is go out there and enjoy your cardio.
 Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/  

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Benefits of Herbalife Nutritional Shakes By Dr Luigi Gratton

Today we are going to look at some of the benefits of nutritional shakes. 

Personally I have used Herbalife Formula 1 to manage my weight since 2003 and in the beginning lost over 28lbs, 4 dress sizes.  Eight years on, I have managed to keep the weight off purely by continuing to drink my Herbalife nutritional shake as it is 'food' a way of life, part of my new diet regime. 

That is the mistake most people make, they start on a diet program..... some of the diet programs are pretty extreme...people who go on these programs go on to lose the desired weight, some complain about the extra fat or lose skin which they have now ended up with because they lost far too much weight too quickly without toning or exercising. 


Weight loss is something that takes time to lose properly.  You need time for the brain and body to 'kick' old habits, bad habits and start up new habits.  Read more on how you can break your habit here on my marketing blog post -  It takes 21 days to break a habit.


A diet program is one that should begin as a program you will stick to for life!


Yes, we adjust our program as we go along, because our circumstances change, we lose weight, we have to adjust our calorie intake, our portion sizes and possibly the types of food we eat.  As you slow down in life, you don't need so much calories, so again we have to adjust for this.  



There are lots of arguments for and against them, after watching this video I challenge you to throw down your arguments in the comments box below. 






Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/  

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

4 Tips To A Great Body

 Here goes, more tips and more advice, and I am sure you have heard them all before, but hey I'm going to say them again anyway....

Tip No 1 - Drink lots of water- keeping yourself hydrating is key to ensuring weight loss and also helps to cleanse your body. Too often we under rate what water can do for you, and it's not just for weight loss, if you are an athlete or want to keep your current weight down, water is key to ensuring the body and digestion is working to its most optimum.  We often forget that our body is made up of 90% of water, so water for us is the key to a great body. 

Tip No 2 - Avoid eating late at night.  If you are able to eat your last meal at least four hours before you go to bed, this will help with your weight management. It's seems pretty obvious, but how many people actually adhere to it.  

Did you know that your digestion system shuts down during the night when you sleep, therefore if you eat late your food is not digesting at all..... this can create health problems as time goes on. 

Tip No 3 - Participate in Cardio exercise at least 3 - 4 times a week.  Yes, this is a really obvious one, and we all know that cardio is good for your, and it also helps to speed up your metabolism.  Let's face it, once we leave school not many of us continue to take up sports of any kind let alone a cardio type activity (well if you include partying or raving and if you do this regularly then maybe that's an exception :) )

Tip No 4 - Care more about your inch loss than pounds lost!  This may not be so obvious, but if you are losing inches, then eventually the pounds will drop off. Far too many of us worry about our actual weight rather than the inches lost around our waist, hips, bust. So ditch the scales and start measuring yourself at least once a week, and you'll see the difference.  Not sure where to measure? Hips, waist, bust and thighs area good place to start.


Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/

 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Diet Question Time Sundays - Can You Lose Weight With Little Or No Exercise?

Interesting question facing today's question time with LFGC UK Founder Colette Morris.  How many times have I been asked by my clients if they can go on a program to lose weight without any exercise being involved.  

Let's take this questions apart. Our bodies need to use up a certain amount of calories in order for us to function on a day to day basis, that is being able to move around, for our heart and organs to function for the blood to circulate, for the food to digest and lots more other bodily functions we so take for granted.

Infact digestion uses up so many calories,which is one of the reasons why we feel so tired after we have eaten alot of food. To counteract the amount of energy (calories) used in the digestion process our body takes measures to slow us down in order that it can conserve the energy and focus it on the digestion process. Do you realise that up we use up more calories in the digestion process than you do on the food you have actually eaten that is being digested in the first place.


The science behind weight loss is Calories eaten is less than Calories used. So what do you think will happen if you eat the same number of calories you are using up on a day to day basis?

So, I guess the final answer to that is YES, you can lose weight without adding exercise to your program but you will take longer to lose weight.  The upshot of it all is that when you lose weight, you envariably will have excess skin which will sag, this may be around your stomach, your bust or your butt, so to ensure that the weight you lose and the excess skin which has been over stretched through time, it is best to exercise using weights to ensure you tone the skin and the muscles.  It is a well known fact that muscles help to bur body fat, therefore if you tone, you also burn fat, and lose weight.  


There are some great toning exercises which do not command too much effort but are effective for weightloss.







Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Having Fun with Weight Loss Cocktails

 I know most of us love to have a tipple, and let's face it once in a while it's a good thing to do.  So, here are a few ideas for cocktails low in calories which we found online for you..



Diet Pina Colada 
1 1/2 ounces coconut-flavored rum
3 ounces pineapple juice
4 ounces sparkling water
1 tablespoon of Coco Lopez Cream of Coconut Lite (found in the drink mixers section of many supermarkets)
Pour ingredients over ice and stir.
Calories: 165

Sour Apple Martini
made with 2 1/2 oz. sour mix and 3/4 oz. each vodka and sour apple liqueur,
Calories:160

Skinny Margarita

• 2 oz of Clear Premium Tequila


• Tiny splash of Orange Liquor


• Juice of four Fresh Lime Wedges


• A splash of Grand Marnier or Triple Sec

Calories: 185

Sensational Summer Sangria

Makes approximately 6-8 servings
Ingredients:

• 1.5 litres of dry white wine 


• 1/2 litre of soda water


• 1/2 litre of Fresca (or other citrus soda)


• 1 bag of frozen berries

Your Turn:If you have any favourite low calorie alcoholic drink ideas post them in the comments box below....




Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Dieting is a Dirty Word

 Our very first radio show is now out there online. 
Check it out... 

IF you have a question you want us to discuss or a topic email us or tweet us 

Twitter @ldnfitgirlsclub
Email: Londonfitgirlsclub@gmail.com


http://www.spreaker.com/page#!/show/thelfgc_diet_talk_show

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Don't Let The Scales Weigh You Down

So many of you have said to me over the last few weeks, I don't seem to be losing any weight, I've dieted, exercised eaten hardly anything and the weight is still not coming off on my scales.

My answer to that is not to worry about scales. Yeah sure you want to know your scales are working, so invest in some digital scales. I've attached some here for you so you can get this right away from amazon.


Now we have the scales problem out of the way, let's look at some reasons why you may not be losing weight.  Are you drinking enough water? You may not realise it but water is essential for everyone, our bodies are made of 90% water. Water also helps to breakdown fat, and is also great for cleansing the toxins from our blood and body.

Some of us retain water,and as funny as it seems adding more water to your diet helps to release more water.  Check out my recent blog post on what foods are good for water retention

SO my advise to you is to forget about the scales while you are on  a weight loss plan, think more about the food you are putting into your mouth, the portion sizes and the calories you are ingesting, because you need to use up double the amount of calories you eat if you want to see results.

More importantly inch loss is so much more visible and if your losing inches, then the fat is coming off. Remember if you exercise using weights when you are trying to lose weight not only will you begin to shape up quicker, you will also gain muscle which is fat heavier than fat, which most times when you jump on the scale you will see your weight go up not down!
Muscle however is equally important because it burns fat in the body.  Of course you don't want to be bulking up like Miss Universe but light weights do help with any weight loss routine.


Your turn to talk, if you have any issues with your diet or weight loss plan, leave me a comment below and I will answer your questions....


PS DON'T FORGET TO SHARE AND TWEET....

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

TipsTo Help You Stick With Your Weightloss Program

 Todays short presentation will help you break those bad habits you have developed over time. 

There are lots of good weight loss tips, so soak them up and get into shape....





Your Turn: Have you any tips to share? Leave them in the comments below...

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Nutritional Shakes and Weight Loss

 It has been clinically proven that Herbalife nutritional shakes can aid weight loss if instructions are followed.  Dr David Heber Md, Ph.D, F.A.C.P, F.A.C.N  heads up the Herbalife Nutritional Advisory Board and has worked in the nutritional industry for a number of years.


It has been proven that nutritional shakes with additional protein can aid weight loss if they replace one or two traditional meals.  The idea being that a nutritional shake has less calories than a regular meal, but contains all the nutrients and vitamins needed  and can be absorbed and digested more effectively as it is in liquid format. 


Protein is an important component of the make up of our cells.   Protein is used by the body to build and repair tissue, it is present in your hair and nails and we also use protein to make enzymes, hormones and other chemicals in the body. Protein is an important feature of muscles, skin and cartillage and is a macronutrient.  Our body is not able to store protein, therefore we need alot of it. 
You do not have to eat a lot of protein to get the benefits, but you are able to eat better quality protein instead of just animal protein, there is a lot of protein in fruit and vegetables as well as fish.

Adding protein in a powder format is probably more effective than eating lots of meat. Protein also inhibits the urge for carbohydrates, therefore stops the craving for cakes and sweet things. I have personally found if you have enough protein in your diet, you also find you do not eat much bread if any but that's my personal finding.  

Formulated with an excellent balance of macro and micro nutrients, Formula 1 has been scientifically proven to be an effective way to control and manage weight when combined with a healthy active lifestyle.
Key Benefits
• Calorie restricted: contains less than 220 calories per shake to make it easy to manage daily calorie intake.

• Contains a balanced combination of soy protein and plant based carbohydrates that can help you feel fuller for longer and sustain your energy levels as part of a weight management or healthy nutrition programme.

• Contains soy: The inclusion of at least 25 grams of soy protein a day as part of a diet low in saturated fat can help you maintain healthy blood cholesterol levels.

• Contains soy protein which can help build and maintain lean muscle mass as part of a fitness programme.

• Contains high levels of essential vitamins and minerals to help you reach your Recommended Daily Allowance.

• Available in 6 flavours: smooth fruity options, plain vanilla, sweet chocolate or crunchy cookies & cream. The choice is yours!

• Optimise the taste by adding in your favourite fruits.


WHY DO YOU NEED IT?
When trying to lose or manage your weight, it’s important to maintain a nutritionally balanced diet. A healthy meal like Herbalife Formula 1 keeps your calorie intake down to avoid putting on extra weight, while also providing essential vitamins and minerals, long lasting carbohydrate and protein for sustained energy and satiety.
#0141 Vanilla
#0144 Tropical Fruit
#0142 Chocolate
#1171 Cappuccino
#0143 Strawberry
#0146 Cookies & Cream

Check out the LA Shape Diet which Dr David Heber wrote, it is based on using Herbalife Nutritional Shakes and has a great meal plan and recipes that you can follow.
  








Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.