How To Trim Your Waist And Burn Calories

Get Your Hoop HERE

Exercise You Can Take Anywhere....

If you're anything like me I like to exercise even when I'm away. Doing some exercise as part of my weekly routine is important to me, so having items I can use to exercise with and pack easily into my suit case are a must.

I have recently been asked to try out a hula hoop. Not your solid circular hoop but a weighted, flexible type.

I really didn't know what to expect, let alone even see how it could possibly be effective but I was willing to give it a try.

My initial thoughts were that it would be difficult to use but I liked the idea of being able to take it with me on my travels AND it was easy to store at home, so I reserved all judgement.

It took me only a short time to get the hang of using it and because of the weight and design I could really feel it working. Not only did it work my waist and hips but I also felt like I'd had a cardio workout and felt slightly breathless and sweaty (all good signs in my eyes!!)

I was really impressed by this piece of equipment and could definitely feel a difference.

Not only could you use it to trim your waist but it was cleverly designed to enable you to also work other parts of the body including your arms (all will be revealed).

I'll be sharing a video on how to use it.

If you can't wait that long, then here is the link to the hula hoop HERE

It really is amazing, easy to use and store, so it ticks all of the boxes for me 👍

Lose Weight With A Food Journal

Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less. 

You often might think that you don’t eat much but keeping a record of everything that passes your lips will give you a true record of how much you are eating. You can then use an app to see how many calories are in each item and work out if you are consuming more calories than you thought!

One of the best ways to keep a record is on your mobile phone using an app.

Start The Day Off Right

What you eat throughout the day can be dependant on how you start off.

I try to eat healthy and have something filling. This often helps me to make better food choices later on. Over Christmas and being out of my normal routine, I found I was eating breakfast at all different times of the day and not always having something nutritious and filling.

Now back into normal routine I am back to eating either porridge oats with coconut milk, poached eggs on toast (usually Spelt or wholemeal bread) or omelettes with chopped mushrooms and tomatoes.

Occasionally I will have mixed fruit (blueberries, kiwi and banana) with Greek or Natural live yogurt.

By having a good breakfast it helps to keep me fuller for longer. I also feel more inclined to eat healthier foods during the day.

Today for example I have had fruit and live yogurt for my breakfast - the fruit for an added vitamin boost and yogurt to give my 'friendly' gut bacteria a helping hand. At lunch time I made a chicken and vegetable stew and ate 2 dishes of it (it was rather yummy).

As I write this I am still feeling full and will have something a bit lighter for my evening meal, although I have yet to decide what.

For some people, eating 5 or 6 small meals during the day works for them. Keeps their metabolism ticking over and helps to stop them from feeling hungry. However, I find that having 3 meals a day, providing they are nutritious and no snacking in between, helps me to lose weight.

It's all about finding an eating plan that works for YOU.

You can read more about the eating plan I follow for weight loss and why it works for me  HERE

Tips To Avoid Extra Weight Gain From Drinking Alcohol

To reduce the chances of gaining weight from drinking alcohol, follow these tips from the British Nutrition Foundation:

• Men and women are advised not to regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine.
• Alternate an alcoholic drink with a glass of water – this will help to prevent you becoming dehydrated.
• Don’t drink on an empty stomach. If you do reach for snacks while drinking, opt for a healthier option – choose a sandwich instead of crisps or chips, or choose a chicken burger without mayonnaise instead of a kebab with garlic sauce.
• Drinking in rounds can mean you end up drinking more than you intended. Opt out and drink at your own pace.
• Try cutting down with a friend, as you’ll be more likely to stick to it with moral support.
• Eat a healthier dinner before you start drinking. Order or cook before you start drinking so you’re not tempted to go for the less healthy options.
• Pace yourself by taking small sips.
• Avoid "binge drinking" – it is not advisable to "save up" your units to splurge at the weekend.
• If you’re drinking white wine, why not add a splash of soda water to help the same number of units last longer?

Source:nhs.uk/Livewell/alcohol/Pages/calories-in-alcohol.aspx

Quick Ways To Fit In 10 Minutes Of Exercise

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

Here are simple, practical ways to work exercise into your day even when you're short on time:

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other. 

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls. 

Calories In Alcohol

Calories in alcohol*

Drink	Calories (kcal)	Food equivalent
A standard glass (175ml) of 12% wine	126kcal	1 Cadbury Heroes miniature bar
A pint of 5% strength beer	215kcal	1 packet of McCoy's salted crisps
A glass (50ml) of (17%) cream liqueur	118kcal	1 Milky Way bar
A standard bottle (330ml) of 5% alcopop	237kcal	3 Lees teacakes
A double measure (50ml) of 17.5% fortified wine	65kcal	1 Asda bourbon biscuit

The Surprising Habit That’s Causing You to Over Eat

You’ve even been eating healthier this summer and are probably in the middle of getting a rockin’ bod with our Best Bodies challenge. So what could be the culprit behind those few extra pounds you’ve put on? Here’s the hard truth: drinks after work may be to blame, but not in the way you think. 

According to a recent study, alcohol exposure sensitizes the brain’s response to food aromas and increases caloric intake. That means that those pre-dinner rooftop drinks could be affecting the cravings in your belly, convincing you to place a heartier dinner order than you normally would. “The ‘aperitif effect,” or consumption of more food after drinking, has been known for some time now, but there has never been a consensus on what causes you to eat more—what alcohol is doing to lead to this,” says William J. A. Eiler II, PhD, lead author of the study. “Our findings lead us to believe that alcohol may make the aromas from food more appealing.  As a result of the food smelling better, we may be compelled to eat more of it.”

The study involved 35 healthy women, who received alcohol via an IV drip on one visit and a placebo during another. Wondering why they didn’t just line up glasses of wine? The goal of the test was to look solely at the brain’s role with alcohol consumption, minus any interference from the stomach. The participants’ brain responses to food and non-food aromas were then measured in response to two lunches: pasta with Italian meat sauce and beef with noodles. The study’s findings indicated that participants ate more when they received intravenous alcohol. 

So how much alcohol until you notice the effect? “That is a good question and one that will have to be answered by further research,” says Eiler.  “In our study, we maintained all our subjects at a breath alcohol concentration of 0.05 percent, which is equivalent to a couple of glasses of wine. I would hazard to say that there is likely a ‘sweet spot’ where drinking before a meal increases your consumption, with too little having no effect and too much leading to a decrease in eating.”

For those of you who are keeping an eye on your weight, be aware of the amount of and what types of pre-meal beverages you’re consuming. For example, your favorite craft beer might be pretty calorically dense, explains Eiler. “This can be compounded by the aperitif effect as you are not only increasing your caloric intake by drinking, you are likely to indulge a little more while eating your meal,” he says. A solid rule of thumb: When you know you’ll be drinking, “plan ahead by preparing smaller portions or making healthier choices.”

Source: self.com/food/food-news/2015/08/the-surprising-habit-thats-causing-you-to-overeat/

Eat Right For Your Age - 40's

Exercise and iron are important...

At this time of life many people still take their good health for granted, and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge. Those wanting to drink sensibly should drink a maximum of two to three units per day (14 units per week). Drinking responsibly affords you all the health benefits we often read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and spread your weekly allowance out evenly.

What should I be eating?

Antioxidants – Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.

Iron - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli.

Alcohol - Stick to safe guidelines – 2-3 units a day for women, 3-4 units per day for men, and try to have atleast one alcohol-free day a week.

Source: bbcgoodfood.com/howto/guide/eat-your-age

Find The Right Eating Plan For You

When you are trying to lose weight, what works for one person might not necessarily work for you.

There is so much confusion as to what is best for weight loss. There are so many fad diets around it is hard to know what works and what doesn't.

For me even the thought of a diet is enough to make me grab for the chocolate bar. Don't get me wrong, now that I have got older there are plenty of times I need to watch what I eat and lose a few pound. If you have read some of my previous posts you will know that I like to follow lean and clean eating habits This is the post here is you want to read it

I don't always follow it to the latter but it sure is a good way to reduce any bloating and my waistline. 

Because you are eating only foods in their natural state, there is no build up of toxins and excess fluid. I have yet to speak to anyone who has not lost weight with it. However, like I said earlier you all have your own method that works for you.

I used to believe that the best way to lose weight was to keep my metabolism ticking over by eating six small meals a day. I found this doesn't work for me but what does work if I am diverting off the lean and clean approach is to not graze in between meals. If I stick to three meals a day with no snacks, then I find this has the same affect in weight loss although I do still get some bloating depending on what I eat.

Getting to know your body and what works for you is one of the best pieces of knowledge anyone can acquire. If you are still working it out then experiment with different options, but remember, starving yourself isn't one of them. Whatever option I decide, I always make sure I never, ever go hungry with it. When you starve yourself, you will initially lose weight but then your body will think it is going into starvation mode and will hang on to every bit of fat or fluid it can. Also in the weight loss mode you will not only lose a bit of fat but also important muscle tone. Having lean muscle is one of the best tools you can have to burn calories (to get this you need to add some weight training in to your exercise routine!)

So with all of that in mind find out what works for you and use it to your advantage.

Quick Workout That Burns More Calories Than Sprinting

If you want to blast the calories quicker then forget the treadmill or exercise bike and grab yourself a kettlebell. A 12 minute workout can burn more calories than a hard cardio workout.

Try it for yourself.

Do each exercise for 1 minute. Rest for 20 seconds in between each round and 10 seconds between each exercise. Perform all exercises as one round. Try to aim for 3 rounds.

Sumo Squats

Standing with your feet twice shoulder width, squat holding a kettlebell with both hands.

Swing

Bends at the hips to pick the kettlebell up. Thrust it between your legs and up to shoulder height in a swing motion. Keep swinging up and down.

Clean & Press

Holding a kettlebell in front of you. Fiercely pull it up and 'catch' it at shoulder height. Press it overhead.

Sumo Deadlift

Holding your kettlebell, in a wide leg stance, push hips back to lower your torso. Rise back up, torso straight.

Fasting Weight Loss Update

I am a little bit later with my weight progress update due to life getting in the way.

I weighed myself and was pleasantly surprised to learn I had lost 3LB. I tend not to worry too much about what I weigh and prefer to use how my clothes fit and feel as a guide. However, I was curious as to whether or not doing the over night fasting was actually making a difference.

As I have said previously I do feel less bloated during the day.

I am trying not to use this method of keeping my weight in control as an excuse to eat junk during the day. I do like to eat what I feel like but still follow the rule of everything in moderation.

Everything does become harder as you get older i.e weight loss, toning up, but keeping on top of it certainly helps me to feel better and look better. For me exercise and good eating habits are a way of life, not just something I do to get in shape for a holiday or special event.

If you have yet to get started then I can only stress that the sooner you make a change, the sooner you will see changes.

Good luck :)

Fasting and Weight Loss

I have always believed that the occasional fasting can aid weight loss. I am not a fan of starving myself but sometimes my body needs a break.

I did begin with the trusted old 'eat for five days and fast for any two days'. I found this difficult to do every week so would rely on it every now and again.

After watching a programme on TV (Trust me I'm a Doctor) and seeing the results of a test they did on how a certain type of 'easier' fasting can help with body fat and weight, I am totally convinced this is the way forward and shall be implementing their findings.

So how does it work?

They did a test on a group of volunteers, in this test they had to have their evening meal early (say 5pm) and have their breakfast as late as possible. The aim was to create a fasting experience overnight for as long as possible. Once they had had their evening meal, they couldn't have any snacks or alcohol. Just water. They could also eat whatever foods they liked during the day.

The results were amazing. Blood tests had been taken before and after to monitor the progress. ALL of the participants had a reduction in blood sugar levels, bad cholesterol, weight and body fat.

I will be using this method and will keep you posted on my progress.

I don't think I will be totally just eating whatever I want but will stick to my normal eating plan which consists of eating healthy to a certain degree. If my body fancies chocolate or a cream scone then I go with it. Moderation is my moto. I don't believe in having banned foods.

Please note: This information is just that, based on my opinion. If you have any health issues, it is advisable to consult your Doctor before undertaking any fasting or diet plan.

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.

Can Lemon Water Really Help You Lose Weight?

Celebs such as Gwyneth Paltrow and Real Housewives of New Jerseystar Dina Manzo guzzle hot water with lemon as if the liquid was bottled at the Fountain of Youth itself. They're certain it aids in weight loss—but is the claim too good to be true?

"Hot water with lemon in and of itself does not cause any actual weight loss," says Alissa Rumsey, R.D., a spokesperson for the Academy of Nutrition and Dietetics. However, if this drink is replacing a beverage that is higher in calories, like coffee with sugar or fruit juice—and that results in a calorie deficit—then it can help you lose weight.

Drinking water—whether hot or cold, infused with lemon, or plain—also helps keep your metabolism humming. "Staying hydrated is an important component of a healthy diet because it boosts your metabolism," says Rumsey. "For those that don't enjoy plain water, adding some lemon is a great way to boost the flavor without adding calories."

In the short term, drinking water with lemon can also reduce bloating—it acts as a mild, natural diuretic, says Rumsey. However, if you're experiencing bloating in the long-term, it's best to figure out what is causing it and work to stop those habits: Eating too fast, drinking through a straw, drinking carbonated beverages, consuming too much salt, and consuming foods with sugar alcohols are common culprits.

You also don't want to chug water with lemon religiously if you experience heartburn or acid reflux, as the citrus in the lemon will only exacerbate your symptoms, says Rumsey. Now you know!

Source:eatclean.com/scoops/lemon-water-weight-loss

Best Morning Detox Drinks

Poor dietary habits and lifestyle choices are the root cause of toxic buildups in the organism. In this article we give you the healthiest detox drinks, and it is up to you to choose the one that works best for you.

These drinks are packed with vitamins and minerals, and they will help you lose weight naturally.

Warm Lemon Water

It is one of the best detox drinks. It tastes same as lemonade, and it will take you just a couple of minutes to make it. Juice half a lemon and add it to a glass of warm water. Drink warm lemon water every morning, before you eat or drink anything. Eat your regular meals, but carefully choose the ingredients.

Mango And Pineapple Juice

The combination of mango and pineapple juice is the best way to start your day. Its thick texture is packed with vitamins and minerals, essential for proper function of your bodily systems. These fruits stimulate the elimination of toxins in the organism, especially the digestive system, and they reduce the harmful effect of free radicals.

Watermelon Juice

It is easy to make, and its high content of nutrients will help you eliminate toxic buildups in your organism. It is super-fresh, which makes it excellent for the hot summer days. A few simple ingredients will help you improve your health and cleanse your organism. Use 2 cucumbers, a few watermelon pieces, mint leaves, and cold filtered water, and always make sure you use organic products.

Green Tea And Citrus Juice

When it is tea time, people prefer green tea, as it is considered to be the healthiest kind on the planet. It is even more powerful when combined with citrus juice. This combination is ideal for those who like having a drink or two more than they should. It will boost your metabolism and provide enough fiber and potassium, necessary for your overall health.

Source:healthyfoodhouse.com/best-morning-detox-drinks/

Exercising In Winter

Here in the UK we are still enjoying a bit of warm sunshine. Many people exercise in the warmer weather but then fall out of routine as the darker, colder nights draw in.

Here are some tips to help you stay active......

More energy

Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds. However, more research is needed in this area.

If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

Warm up

If you’re starting a new exercise regime, don’t overdo it. Slowly build the amount of exercise you do. If you can't manage 30 minutes in one go, break it up into 10-minute chunks.

Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog in order to warm your muscles.

Make sure you’re warm if you’re going outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so consider wearing a hat as well.

Stay safe

If you're exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.

If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

If you have a cold

Colds are more common in winter, but you don’t necessarily have to stop exercising if you’re feeling under the weather. According to Dr Keith Hopcroft, a GP from Basildon in Essex, use common sense and listen to your body.

“If your symptoms are not severe and you generally feel OK, then you can exercise. If you feel absolutely rotten, then it’s best not to go.”

However, it’s important not to exercise if you have a fever. A fever is when your body’s temperature is 38°C (100.4°F) or above and is rarely a symptom of a cold. “If you exercise with a fever,” says Dr Hopcroft, “it’ll make you feel worse. In very rare cases, exercising with a fever can lead to the virus affecting your heart, which can be dangerous.”

If you have asthma, take extra care when exercising in winter as cold air can trigger symptoms. Dr Hopcroft recommends using your inhaler before you exercise and taking it with you during your activity.

Something you enjoy

Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as:

• archery
• badminton 
• bowls
• cycling
• dancing
• curling
• fencing
• fitness classes
• five-a-side football
• handball
• judo
• pilates
• racketball
• squash
• swimming
• table tennis
• tai chi
• yoga

You don’t even have to stop doing outdoor activities.

If you enjoy running, don't let cold weather put you off. 

You could take a long walk at the weekend or go for a bike ride. Just wrap up warm and be careful if it’s wet or icy. 

If being outside when it's windy, raining or snowing doesn’t appeal, rent a fitness video and try doing some exercise at home.

Source:nhs.uk/Livewell/fitness/Pages/Winterexercise.aspx

Alternatives To Drinking Diet Coke

ALTERNATIVES TO DIET COKE

• Look for stevia (a natural sweetener) versions of soft drinks if you really must drink a soft drink.
• 
  
• Drink plain mineral water with fresh lime or lemon juice or both with a dash of organic honey, if you prefer a sweeter taste, as a very healthy and hydrating drink.
• 
  
• Drink green tea if you want the effects of caffeine without the jitters. L-theanine in green tea is the antidote to caffeine's negative effects on the nervous system and it also boosts 'alpha waves in your brain'
• 
  
• Drink Kombucha or Kefir tea. They are both naturally fizzy and Kefir tea in particular can provide a dose of probiotics for promoting better digestion and health of your gut.
• 
  
• Learn to make or buy nutritious smoothies made out of green vegetables like spinach, low sugar fruits like blueberries and tasty ingredients like coconut butter that are full of essential nutrients and health promoting fatty acids.  

Source: dailymail.co.uk/femail/food/article-3184770/Now-DIET-Coke-does-body-Infographic-reveals-fizzy-drink-makes-store-fat-rots-teeth-effects-like-cocaine-just-ONE-HOUR.html#ixzz3jBDnVlC1

7 Day Workout Completed - Update

After finally completing the intensive workout, my body felt a little bit like it had used muscles I never knew existed. 

As difficult as it was I really enjoyed it. I feel stronger and although it is difficult to tell whether it has made much difference to the look of my body, I certainly feel better (I can feel that my butt muscles are harder!)

I have decided that I would really like to keep on top of pushing myself a little bit harder so will continue to add a days routine into my normal exercise pattern 2-3 times a week. I will continue doing my walking/running and cycling with the addition of one days intensive routine thrown in a few times during the week.

Doing the same routine all the time is not a good idea as the body gets used to it and is not challenged by it. I would suggest changing it every 6 weeks or so and giving yourself a challenge occasionally if you want to get any kind of results.

If you would like to try the 7 Day Challenge or take a look, you will find it at 

http://www.self.com/program/best-bodies-challenge/