Having a blast!

Having fun in Weston Supermare. 

Don't get me wrong had a really tough start to this morning, woke up nice and early.. 

Ok, had a bit of a lie in. 


Had my Vi Shake, then headed out to the Gym.

Went to the gym worked out for about an hour doing a mixture of power plates (those things are tough believe me, was only on it for 20 minutes, but felt the effects!) and spent over 15 minutes doing stomach crunches and floor work. 
Must have easily used up over 280 calories if not more. 

Chilled out in the Sauna and Steam room for an hour. This was heaven, I love the steam room, I could live in it.  It's great for the pores and for breathing.  Spent some time in the Jacuzzi before getting ready to go out and about to the beach at Weston Supermare.  

Did loads of walking about, saw some great shops (no shoes though :()

Topped off the day with a lovely Chinese meal.  

My point is?

Put walking and exercising in your daily routine where ever you can.  Sometimes you just have to force yourself to make time.  
We all lead busy lives, but really no exercise is no excuse. 

Just 30 minutes walking or exercising a day, getting your cardio up will help to maintain a healthy heart. 

Heart disease, high blood pressure are among some of the illnesses caused by lack of exercise and bad diets.  Just by changing a few things could help improve the length and qaulity of your life.  

Weston Supermare Beach

To your dieting success! 

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder
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*** GUEST POST *** Staying Fit Without Going to a Gym/Fitness Center

Many people’s resolutions to get fit are derailed by a bad experience with a gym or fitness center.

Whether you felt intimidated by the more experienced gym-goers or turned off by the high price of a gym membership, rest assured that this doesn’t have to be the end of your quest for fitness.

You can stay fit without ever stepping foot in a gym. If you know what to do, it’s easy to exercise effectively at home.

You can easily incorporate both cardio and strength training into a home exercise routine.

Choosing the right one for you depends on several factors, including your schedule, goals, and the amount of money you are willing to invest in home exercise.

If your goal is to burn the maximum number of calories at home, invest in some quality cardio equipment. Treadmills, elliptical trainers and stationary bicycles are some of the most popular pieces of home cardio equipment.

Elliptical trainers and treadmills provide benefits similar to those gained from running, with added potential for resistance.

Stationary bicycles, on the other hand, work all of your leg muscles, using speed and resistance to mimic the experience of riding a bike on varied terrain.

These cardiovascular exercises are all incredibly effective for burning calories while also strengthening your muscles. Over time, cardio equipment is much more cost-effective than a gym membership.

If you’re just trying to save money, you can design a free home workout routine that requires no equipment at all.

For instance, you can enjoy an intense cardio workout by simply running or jogging.

To strength train without equipment, you’ll need to perform bodyweight exercises, which use your own weight as resistance to build muscles.

Squats, planks, and those killer burpees are some of the essential building blocks in a bodyweight strength routine.

There is also plenty of small, inexpensive equipment you can pick up to enhance your workout. For example, small free weights allow you to boost your strength training routine, and you can even use them during a stationary bicycle session to get a simultaneous upper body workout.

If you feel you would benefit from following an instructor, there are many workout DVDs, apps, and online videos that can teach you effective methods for staying fit without a gym.

A jump rope, yoga mat, or set of resistance bands will give you even more home exercise options.

No matter what your fitness goals are, don’t let them get derailed simply because you’ve realized the gym isn’t for you. With a little effort, you can stay fit without ever leaving the comfort and convenience of your living room.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
-- Jordan Spindler is a freelance writer and avid fitness enthusiast. His health and fitness articles has been published in a number of national news publications, including the Houston Chronicle and the San Francisco Chronicle. He is a graduate of the University of California Riverside, and although his degree is in English, his passions are fitness and self-improvement. -- Visit his blog for more interesting posts from Jordan  www.1spinning.com
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Daily Work Out Plan

This post was taken from the Back On Pointe Blog if you click the link you will be taken to the blog post.

It is a dance blog, and there are some great posts on exercise which some of you may find useful.

ENjoy!

Source: backonpointe.tumblr.com via Erin on Pinterest

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris


To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

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Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



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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.

Early Morning Routine

Woke up super early this morning and had it in my head that I would go to the gym.

So I jumped out of bed, got my stiff together and got in the car.

Got there for 6.30am. At the gym I was surprised to see quite a few others there already working out.

I did a quick 10 minutes in the cross training machine, 5 minutes
rowing and 15minutes doing various weight bearing exercises.

After a shower I felt a lot more energised and am ready to start my day 'full of beans'

Working out no matter what the of day always leave you energised. It gets the heart pumping and the blood flowing. Oxygen is moving more freely around the body improving circulation.

Exercising helps improve your blood pressure and I am sure there are a multitude of other benefits.

If you are busy just like me then getting up a little bit earlier to do done exercise whether its walking, running, skipping or the gym, get pumping!

Looking forward to the rest of my day, hope you all enjoy yours :)


PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris


To your dieting success!

Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Get a 10% discount using this coupon code LFGC1 on Herbalife Products at our Online Herbalife Shop -



+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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.

5 Reasons You Need to Cross-Train

Maybe you've just started out on your fitness journey, or maybe you've been working out for years. 

You've either just started to figure out what works well for your body, or you're still rocking that tried and true routine that has kept your body fit for some time now. You've gotten into a nice groove with your workouts. 

You get in and you get out quickly, putting in your sweat equity and checking off another task on the old to-do list for the day.

Here's the trouble: You're in a rut. Maybe you don't even know it. Even if you're not mentally tired of the routine you've created, your body is almost certainly physically tired of it. 

You just may have missed the signs: You're not losing weight any more. You're not building muscle mass. You're not improving on your speed or your distance when you work out.

It's time to add some cross-training into your routine. Here's what cross-training can do for you:

Challenge Your Body

When you keep doing the same old exercises day in and day out, your body starts to adapt. Your muscles learn the routine relatively quickly. They stop being challenged by it, and that means that they stop developing.

In order to make your body stronger, more flexible, and better able to endure long periods of hard work, you have to constantly challenge your muscles. Doing different exercises helps to challenge your muscles by subjecting them to different movements or to variations in intensity. 

Works Out New Muscles

It's a no-brainer : Different exercises work out different parts of your body. You can't do bicep curls everyday and then wonder why your hamstrings are weak. Cross-training allows you to work out different muscles so that you can develop your whole body and create muscle balance.

Trying new exercises can help you to work out muscles you didn't even know were there. One reason is that new exercises activate stabilizing muscles, helping you to get a total body workout.

Lowers Risk of Injury

When you strengthen more muscles throughout your body and improve your flexibility through cross-training, you also lower your risk of injury. Your body is used to performing a variety of movements, helping it to adapt to a diverse range of experiences. Cross-training allows your body to become stronger and better capable of handling change -- thereby reducing your risk of injury.

Improves Performance

When your body is stronger and better capable of adapting to new situations, it performs better in a variety of exercises. Cycling improves your endurance for running. Strength training improves your stroke in swimming. Yoga improves your flexibility for cycling. Cross-training has a cyclical nature that helps your body to become stronger, faster, and more efficient no matter the workout you choose.

Breaks Up the Monotony

Let's face it: Working out can be plain out tedious sometimes. It can be hard to face another three miles on the treadmill -- staring ahead at the wall or watching reruns on the TV. Even a heart-pounding zumba class can start to seem old-hat when you know all the steps already. 

Cross-training provides you with a variety of exercises so that you don't become bored with doing the same thing all the time. 

When you aren't excited by exercise, it can make it harder (if not impossible) to get to the gym. Finding ways to make exercise fresh and fun is vital to your long-term fitness success.

Cross-training isn't just for elite athletes. Everyone should incorporate it into their workouts to help keep their body in top shape, reduce the risk of injury, and keep exercise interesting.

What do you do to cross-train? Share your routines in the comments!

Tara Spenser is currently the resident writer for workingcapital.org, where she researches the most affordable business capital available. In her spare time, she enjoys blogging, swimming and being a mom.

 

 

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

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. 

Hiking in Reading

Taking time out to walk or hike can make a difference to your diet or lifestyle programe.

Sometimes its good to just clear your head, but most of all doing some form of exercise will keep you fit and healthy.

Here I share with you a short video I made while out hiking in Reading through Linear Park.
In total I completed a 4 mile hike and the weather was sunny but a bit windy.


The views around the park were breathtaking, I wished I had taking more pics.

Why not share your favourite walks or videos you can email me the link at
Londonfitgirlsclub@gmail.com

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

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. 

Exercises You Should Not Do To Lose Weight

Mistake #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.


Mistake #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique.


Mistake #3: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.


Mistake #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them!


Mistake #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.


Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!







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 at the top
to join our program.

**** GUEST POST **** 6 Exercise Mistakes You Shouldn't Make

 

If you are exercising on a regular basis and not seeing the sort of results you want, or perhaps just feeling bored with your routine, don’t give up! 

The trouble may not be the exercising itself, but the way that you are doing it. 

People unknowingly make so many mistakes that don’t allow them to see the proper benefits of their workouts. 

Here’s what you need to avoid. 

 

Gym Slouch

When you go to the gym, pay attention to how your body holds itself up. 

Slouching over the treadmill, the stair master, or the elliptical is not going to give you the best results. 

 If your back is rounded over from being tired or worn out, you’re not giving the spine enough support. 

Standing erect and tall when you are working out on these machines will give you the best benefit. 

It’s best to take a 5 minute break, catch your breath and start over with proper form.

 

Reading

For some people, multi-tasking when exercising is necessary. 

However, you can’t expect to do this and get the best results possible. 

If you are finding the time to read while you’re on the elliptical or treadmill, you’re not putting your all into the workout. 

Like I said, for some people, this is fine, they just want to be active. But if you’ve hit a plateau, this might be why. 

If you just can’t put that book down, try to take breaks every four minutes and focus on your breathing.

 

Weights and Walking

 

When you walk and carry hand weights with you, it may seem good because you are adding some strength training to the workout. 

On the flip side, this is actually going to compromise your stride. 

When you carry weights, you lean forward and that puts stress on the ankles and shins and can cause pulled muscles and even fractures, depending on your skill level. Cardio exercises and strength training should generally be separate. 

So, keep the weights to a minimum and be sure to spend some time lifting weights after your walk.

Cardio Not Enough

Most people think that cardiovascular exercise is all they need, but this couldn’t be further from the truth. 

EVERYONE can benefit from strength training. Many girls think they will bulk up, but this shouldn’t even be a concern. 

Unless you spend 2 hours lifting every single day and take some supplements on the side, you’re not gonna even notice anything besides a leaner, toned look. This is especially true for women and men over 30.

 

Rushing Reps

Some people try to work through their weight lifting reps too quickly. By doing lifts too fast, you risk injuring your joints and your blood pressure will increase. 

Furthermore, you’re not pushing your muscles how they need to be pushed. 

The best way to train on strength machines is to left, exhale for 2 counts and when returning, inhale up to a count of four. It’s important to always exhale when you are at the hardest moment of your work.

Think about your workouts and if you find that you’re not getting the benefit you want from them, see if any of the above tips may be the reason why. Change up a few things and see if this helps!

Jenny Fitch writes about fitness, finance & frequenting www.homeequityloan.net.

To your dieting success!

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. 

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. 

Hiking in Reading

 Friday 29th of April, the day Prince William married Katherine Middleton.  What an eventful day.  Full of ceremony, music, fashion and joy.  The whole of the UK celebrated in unison for the future King of England and his bride to be.




Well after watching the event, which went on pretty much most of the day. I went for a walk with my partner Glenn, which turned out to be an hour long hike in a little copse near where he lives.



There was a little wood surrounding the fields which we ventured into. There was a lovely nature trail running through these woods which we followed taking in the beauty of nature, the plants and the peace and noises of nature.

 Hiking or Rambling as it is also called here in the UK,  is something that is great to burn of those calories, it does not have to be too strenuous as you can take this at your own pace.  It is about walking in natural environments where there are proper trails. Always ensure you are with someone as it is not advisable for you to go out on your own in case of accidents.

There are various terms for Hiking other names include Bushwhacking which specifically refers to difficult walking through dense forest, undergrowth, or bushes, where forward progress requires pushing vegetation aside. In extreme cases of bushwhacking where the vegetation is so dense that human passage is impeded, a machete is used to clear a pathway. Australians use the term bushwalking for both on- and off-trail hiking.

New Zealanders use tramping (particularly for overnight and longer trips), walking or bushwalking. Multi-day hiking in the mountainous regions of India, Nepal, North America, South America, and in the highlands of East Africa is also called trekking; the Dutch refer to trekking also. Hiking a long-distance trail from end-to-end is also referred to as trekking and as thru-hiking in some places.

Literally, anyone can put on a pair of walking shoes or cross trainers along with few necessary gears and equipments and start moving into the woods for a little fresh air—this is called hiking.  The scenery, accessibility and diverse nature of hiking trails make this heart-healthy pastime attractive for people of all ages, fitness levels and income brackets.
Hiking or trekking allows us to maintain our body in good working condition by walking which is really a good exercise. It improves our physical as well as mental health and the list of benefits from hiking and trekking is infinite. Hiking is essentially walking that is considered to be one of the most perfect forms of exercise for your body. You can get a chance to spend some quality time together with the Mother Nature, so it also provides a mental health antidote. Everyone can find trails to suit their physical strengths. And unlike other activities or sports, it is a pursuit that allows people to determine their own limitations.

Many research findings and studies show that hiking is an excellent way to lose extra pounds and improve overall health. To improve overall health, we don’t necessarily need to do heavy and painful workouts, but just a short brisk walk of few minutes can be more than sufficient. According to the American Heart Association, it’s best to walk vigorously for 30 to 60 minutes 3-4 times per week. But even low- to moderate intensity walking can have both short- and long-term benefits. Similarly, According to Walking for Health, people "won’t find a better way to lose weight than walking." The results will be more permanent and pleasurable than any diet or weight loss scheme.  (More info can be found here.. http://www.buzzle.com/editorials/3-24-2006-91812.asp)

So there you go, walking is good for you. 

Colette Morris SAC Dipl. (Diet &Nutrition) 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.