Can You Lose Weight By Drinking Coffee?

Being active, I thought the extra weight I was carrying would just fall off me. I've never been overweight and it was a real shock to my system when it started to creep up on me.

The truth was though, that being over 40 (I have since turned 50 last October!!), losing weight wasn't going to be so easy thanks to my hormones and life's stresses. I needed a helping hand 😏

I came across a guy offering samples of a coffee that claimed could help give me more energy and curb my appetite. I enjoy a coffee, but due to caffeine giving me palpitations, I only drank decaffeinated. However, I was willing to give it a try.

After reviewing the ingredients (I'm not willing to put just anything into my body), I was satisfied they met with my approval and requested my samples.

They arrived and after my first cup, I felt jittery but surprisingly, I didn't feel so hungry. The guy who sent me the samples told me to just use half of the sachet until I got a little more use to the caffeine, and also to make sure I was keeping hydrated. I was impressed with it so far so bought a tub. It came with a 30 day money back guarantee, so I felt I had nothing to lose (except some weight 😂).

I have been impressed by my energy levels AND losing some weight (a stone or more). I've stopped weighing myself and just go by how my clothes feel.

                                                  Before                                  After

The weight has stayed off and I only use the coffee now and again, mainly when I feel I need an energy boost. Love it! 👍

Try for yourself, coffee or capsules

Things You Must Do To Lose Weight Over 40

With age comes many things: greater wisdom; deeper empathy; a greater sense of knowing who you are; and less happily, the very real possibility of a bigger pants size.

Starting in your 40s, it's easier than ever for the pounds to creep on—and tougher to take them off. Thanks to a slowing metabolism you could be burning 300 fewer calories per day than you did in your early 20s, according to the American Council on Exercise. What's more, falling estrogen levels during perimenopause and menopause (which begin in your early 40s) can cause insulin sensitivity, which makes it harder for your body to control the amount of sugar in your blood, says Caroline Cederquist, MD, a board-certified bariatric surgeon and founder of the meal delivery service BistroMD. This can make your blood sugar levels more prone to spiking and crashing, which can increase your urge to snack—especially on high-carb, sugary junk, Cederquist says.

Put it together, and it's no wonder so many women over 40 end up hitting a weight loss wall. But it doesn't have to be that way. With a few smart moves, you can outsmart your slowing metabolism and get lean—for good.

Sure, some things change after 40. But the basic tenets of successful weight loss stay the same, no matter how old you are. Before you take steps to ageproof your diet plan, it's a good idea to brush up on the basics.

• You need to eat less. It doesn't matter if all you eat is grilled chicken, brown rice, and broccoli. If you don't cut back on your portions, you won't lose weight. Everyone's calorie needs are different, but in general, a woman eating 2,000 calories per day should aim to cut back by 400 to 500 calories, recommends Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color.
• You should aim to lose 1 to 2 pounds per week. Those drop-a-dress-size-in-a-week plans are tempting. But the slow and steady approach is more sustainable since you're more likely to build healthy habits (like exercising more and eating more veggies) that will help you stay leaner in the long term.
• Skipping meals will mess with your metabolism. When you skip breakfast or dinner, it tells your body to squirrel away calories instead of burning them. Skipping meals also increases the chances that your blood sugar will crash, leaving you ravenous for a quick energy hit in the form of sugary carbs, Cederquist says.
• Keeping your carbs in check—especially the refined kind—can help combat age-related insulin resistance and promote steady blood sugar levels, Cederquist says. Adding more protein to your diet can also help. Not only does the nutrient help stave off age-related muscle loss, but it also helps keep your metabolism revved, because the body has to work harder to digest it than, say, a bagel, Cederquist says. How much of each nutrient you consume each time you eat matters, too. In a perfect world each meal and snack should have:
• Vegetables or fruit: Fill half of your plate with these. They’re high in fiber and water, so they'll take up lots of space in your stomach without contributing too many calories to your diet.
• Lean protein: Your plate should have a serving that’s about the size of your palm. Good sources include Greek yogurt, eggs, chicken, and fish. 
• Complex carbohydrates: Your plate should have a serving that’s the size of your closed fist. Whole grains, beans, fresh fruit, and starchy veggies (like sweet potatoes) are all good choices.
• Healthy fats: These can add up quickly when you're trying to lose weight, so it's worth measuring your fats. Aim for 7 to 10 grams every time you eat. That’s 1½ tsp of olive oil, a quarter of an avocado, or two tablespoons of nuts or seeds.

Source:prevention.com/weight-loss/a20465042/lose-weight-over-40/

How To Trim Your Waist And Burn Calories

Get Your Hoop HERE

Think Hula Hoops Are Toys? They Could Change Your Life...

As told by Jenny Wood.......

Going through my wardrobe recently, I found a pile of brightly coloured bikinis languishing in a drawer. They can go straight to the charity shop, I thought glumly, stuffing them into a bin bag. 

When I gave birth to my little boy 18 months ago, I gained something else as well - a wobbly belly, or, as it’s affectionately known, a ‘mum tum’. So, I was pretty sure my bikini-wearing days were over.

Don’t get me wrong, I don’t hate my body. Long walks with a buggy, breastfeeding and running after a toddler have actually helped me lose more than the three stone I put on during pregnancy. But, while the rest of me has slowly shrunk back into shape, my tummy hasn’t followed suit. Wearing anything body-hugging  still fills me with fear.

I’d love to have abs like Olympic athlete Jessica Ennis. And, it would seem, I’m not alone. In a recent survey of 3,000 women, 58 per cent said their stomach was the body part they most wished they could change. 

The problem is, like most people with children or busy lives, I can’t spend hours in the gym or afford to hire a personal trainer. But now, thanks to the latest celebrity fitness craze, I may have found an unlikely solution: hula hooping.

‘I’m all about hula-hooping right now!’ tweeted Kelly Osbourne recently. ‘Five mins in the morning, five mins at night ... in five days I lost two inches from my waistline!’ Michelle Obama, who can apparently hula while kneeling, Grace Jones, who hooped throughout her Queen’s Diamond Jubilee performance last year, and Beyoncé have all credited the humble hoop for their fantastic figures. If they can do it, I reckon, so can I.

So I arrange to meet hula hooping expert Anna Drury, 30, at a gym in South London. Anna first picked up a hoop in 2006 after seeing them used in a performance at a music festival. 

 

She’s been hooping professionally for five years now and teaches in schools, runs adult classes and performs at events worldwide, often using several hoops at once and even setting them on fire. Crikey.

The last time I picked up a hula hoop, I had ankle socks and pigtails, so I’m understandably nervous as I join the 12 other women in the evening’s class. Anna believes that everyone - even those who are hopelessly uncoordinated like me - can learn to hula hoop. 

The secret is lots of practice and the right equipment - the larger and heavier the hoop, the easier it is to control and the more it’ll help you tone up. 

As for what to wear, apparently the fewer or tighter the clothes the better. That way the hoop sticks to you rather than the fabric, so I opt for a purple vest top and blue leggings. 

As the class starts, Anna explains that hooping is like riding a bike - it’s all about finding your own personal rhythm and once you’ve got it, it never goes. Music helps you relax, making the whole process much easier, so she turns on the stereo and off we go. 

Getting the hula hoop ‘in flight’ (to use the technical term) is actually easier than I’d thought - I just hold it around my waist and fling it sideways - but keeping it twirling for more than a few rotations is going to take some practice. 

Anna’s tip is to stay positive - just concentrate on trying to keeping the hoop from falling. That’s easy for her to say, casually spinning her hoop around her neck, but I get countless knocks as mine keeps clattering to the ground. 

Anna cheerfully explains that bruises are par for the course when learning, and that my stomach will toughen up, so I should look at them as war wounds. 

Slowly, I start to get the hang of it, although I find it much easier to hoop in an anti-clockwise direction than a clockwise one (apparently this is normal for right-handed people). However, if I can learn to hoop in both directions I’ll get better-looking abs, because I will then be working the muscles on both sides of my body. 

Read more: http://www.dailymail.co.uk/femail/article-2333002/The-10-minute-workout-rolled-away-spare-tyre-weeks-Think-hula-hoops-toys-They-change-life-.html#ixzz4wKPS5HLv 


I will be doing my own trial of a different kind of hula hoop in the next few weeks with a video so wacth out for that!!

Lose Weight Cycling

There are many reasons for wanting to lose weight. If you’re carrying a little excess baggage then dropping the pounds could improve your health and help you to avoid conditions such as heart disease or diabetes.

Losing weight can also improve your confidence, and your performance on the bike – but it’s important that you always put your wellbeing first. Only aim to lose weight if doing so will improve your health and fitness

If you’ve decided that losing weight will be beneficial for you – then cycling is a great way to go about it…

The Benefits of Choosing to Lose Weight Cycling

Running is often considered the number one exercise for torching calories. The problem is it’s also ‘high impact’ – every step sends impact through your feet, ankles, calves, knees – and so on. As a result, it’s easy to get injured, and that risk is increased the heavier you are.

Cycling, by contrast, is low impact. As well as being a cardiovascular exercise that burns calories, it also strengthens your muscles – particularly your hamstrings, glutes and quads without too much risk of injury. The stronger your muscles are (by the way – your thighs WILL NOT become massive if you cycle – that sort of physique is gained by time in the gym and a lot of protein) the more calories your body burns just existing.

Cycling can be very sociable, too. Riding far and wide with friends at the weekend allows you to see new sights, whilst commuting to work mid-week saves you time and money. Or you can sweat it out in the gym for the ultimate high intensity workout in double quick time. 

Source:totalwomenscycling.com/fitness/lose-weight-cycling-everything-need-know

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.

Why You Should Start Weight Training

Weight lifting can help you lose the fat, build muscle, and so much more.

 Here's why you should do it!

Just because you're not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn't mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.

Here are 12 reasons you shouldn't live another day without hitting the weights.

You'll Lose 40 Percent More Fat
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.

Your Clothes Will Fit Better 
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

You'll Burn More Calories
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

Your Diet Will Improve
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

You'll Handle Stress Better
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

You'll Be Happier
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

You'll Build Stronger Bones
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth--by 19 percent.

You'll Get Into Shape Faster
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

Your Heart Will Be Healthier
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

You'll Be Way More Productive
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier with your job--another perk reported on days workers exercised.

You'll Live Longer
University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.

You'll Be Even Smarter
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Source: womenshealthmag.com/fitness/weight-exercises-women

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.

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/

Quick Weight Loss & Looking Younger Ideas

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How To Run Correctly

Running should be as easy as putting one foot in front of the other, right? Anyone can run, but having proper technique can make a huge difference.

Good running technique will help make your runs feel less tiring, reduce your risk of injury and ultimately be more enjoyable.

Mitchell Phillips, director of running experts StrideUK, shares his basic tips to help you run relaxed and efficiently.

Keep your head straight

Look straight ahead of you, about 30 to 40 metres out in front, and avoid looking down at your feet. Looking down will create tension in your neck and shoulders. Keep your jaw and neck relaxed.

Don't hunch your shoulders

Your shoulders should be back and down. Keep them relaxed and avoid tensing them. Don't hunch over as this restricts breathing, allowing less oxygen to get to the muscles.

Keep your hands relaxed

Your hands should be relaxed, but don’t let them flop. Tight hands can cause tension all the way up to the back and shoulders.

Keep your arms at 90 degrees

Your arms should be bent at a 90-degree angle. Try to swing them forward and back, not across your body. The arm movement helps to propel you forward, so swinging them sideways is a waste of energy.

Lean forward while running

Don’t bend forward or backward from the waist as this places pressure on the hips. Some experts advise running in an upright position, but Phillips believes using your body weight to lean forward a bit while running can reduce heel strike and help you land on the middle of your foot.

Keep your hips stable

Your hips should remain stable and forward-facing. Don’t stick your bottom out or rock your hips from side to side. Keeping this position in your hips can help prevent low back and hip pain.

Don't lift your knees too high

Land with a slight bend in the knee. This helps to absorb the impact of running on hard surfaces. Don’t lift your knees too high and avoid bouncing up and down. Your knees should be lifting forwards rather than upwards.

Aim for a mid-foot strike

Landing on the middle of your foot is the safest way to land for most recreational runners. Avoid striking the ground with your heel or your forefoot first. Your foot should land below your hips – not out in front of you.

Don't strike the ground heavily

Aim for short light steps. Good running is light and quiet. Whatever your weight, your feet should not slap loudly as they hit the ground. Light steps are more efficient and cause less stress to the body.

Breathe deeply and rhythmically

Whether you breathe through your nose or mouth, try to breathe deeply and rhythmically. Avoid shallow and quick breaths. Try to aim for one breath for every two strides, but don’t be afraid to try longer breathing.

Source:nhs.uk/Livewell/c25k/Pages/how-to-run.aspx

Skipping For weight Loss

Skipping

If you’ve not used a skipping rope since your school playground days then now’s your chance to rediscover how fun and beneficial skipping can be. An excellent way to keep fit, skipping can be done anywhere at any time. Just a few minutes' skipping training brings a whole range of health benefits, including heart and lung fitness, strong bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping. Skipping is a strenuous exercise, so start slowly. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, and then repeat. As your fitness improves you can increase the time you skip for. Once you have perfected the basic move, you can make your workout more interesting by trying different jumps.

Skip to Get Fit

Skipping is no longer confined to the school playground. Boxers use skipping as training before a fight and it is now incorporated into many gym classes. An excellent way to keep fit, skipping can be done anywhere, anytime.

Benefits

Skipping will help improve cardio-respiratory (heart and lungs) fitness, flexibility and co-ordination. As a high-impact exercise skipping is great for building bones and a good exercise to trim hips, thighs and backsides!

Burn Rate

Depending on your weight and exertion level you'll burn between 70-110 extra calories* in a ten minute session. 10min Skipping:

• Moderate, 70kcal
• Vigorous, 110kcal

*Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn, based on your weight.

Getting Started

If you haven't skipped for a long time, start by practising your timing – hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.

Remember, skipping is a strenuous exercise so start slowly. Try skipping for 20-30 seconds, marching on the spot for 30 seconds, repeat. As your fitness improves you can increase the time you skip for. Once you have perfected the basic move, you can make your workout more interesting by trying some of the following jumps:

• Skip Jump - hop on one foot and kick the other foot to the front (or behind) the body, alternate legs
• Jog Jump - alternate your feet in a jogging movement as you jump the rope
• Hop Jump – hop on one leg for for several jumps, alternate legs (start with 2 per leg and increase as you improve)
• Jack Jump – do "jumping jacks" as you jump – one jump land with your legs apart, next jump land with them together 

Aim to have a session three times a week.

Kit Bag

Skipping rope – of the correct length for your height. To check the length, stand on the middle of the rope and pull the handles upwards until the rope is taut. The handles should be in the middle of the chest.  above chest level, it will need shortening. Most modern ropes come with instructions.

Cross-trainers or aerobic shoes are good as they provide stability and cushion under the forefoot.

Safety

• Skipping may not be suitable for everyone. As a high-impact activity avoid it if you have joint problems.
• Warm up and cool down by marching on the spot for 3-5 min, and stretching your calves.

Source:weightlossresources.co.uk/logout/sport/skipping.htm

Pear Shaped Body

Everything you need to know if you're blessed with a gorgeous pear shaped body

What is a pear body shape?

The curvaceous pear usually has a small upper body with lean arms and a narrow waist. All the body fat is distributed around the lower stomach, hips, thighs and bottom, and the hip measurement will be bigger than the waist and chest. However, this isn’t always a bad thing: wide hips are a traditional sign of fertility, and are considered extremely desirable in many cultures around the world.

What happens when pear shapes gain weight?

Pears are more prone to cellulite than other shapes due to the concentration of fat around their hips. They have, however, less chance of developing medical conditions like heart disease. Pear shapes are fortunate in that they have the potential to make a big difference to their bodies if they follow the correct training programme

What type of exercise should pear shapes do?

The classic pear-shaped woman has a well-defined waistline and an enviably flat tummy, so most of their training programme should be focused on their bottom and legs. Cardio exercise will help get rid of excess body fat, but it’s the toning exercises that will help pear shapes fit comfortably into skinny jeans. Choose cardio exercises (e.g. swimming or cross-trainer) that involve the whole body, rather than legs only, to prevent your legs from bulking.

Which celebrities have pear shapes?

Jennifer Lopez, Kate Winslet and Coleen Rooney are great examples of celebrities who have made the most of their shape without having to resort to extreme crash diets.

What else should pears know about their shape?

Research shows that women with a hip measurement of 40 inches (size 14) or more appear to have some level of protection against heart disease that is absent in slimmer people. That’s because hip fat contains a natural anti-inflammatory called adiponectin, which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although, as with all body shapes, it’s important to maintain a weight that’s healthy for your height.

Source:womensfitness.co.uk/health-and-wellbeing/970/pear-shaped-body

The Wedding Workout

Whether you’re a bride-to-be or a guest looking for a speedy shape-up, Fitness First’s AJ Perera has all the advice you need to look your best on the big day.

Planning a wedding can feel like spinning far too many plates at one time – and these days even being a guest comes with myriad responsibilities, from booking hotel rooms to sourcing the perfect present.

But we all want to look our best on the big day, particularly when the photographer gets snap happy. So ditch the hassle with this simple workout plan and diet tips from Fitness First's AJ Perera.

Monday

Workout: Head outside for a run or jog. Walk for five minutes to warm up then jog at a steady pace for 20 minutes. Walk for a further five minutes to cool down.

Lifestyle tip: Swap processed foods and starchy carbohydrates for lean meat and fish and fresh veg.

Tuesday

Workout: Body weight circuit

Squat x 20

Bend through your knees until your hips are level with your knees, then slowly rise up again.

Alternating lunge x 20

Step forward on one leg and bend both knees to 90 degrees. Repeat 10 times on each leg.

Modified press-up x 20

Check your alignment. Your shoulders should be over your wrists and your body in a straight line. If you’re feeling strong, lift up onto your toes.

Wide squat x 20

Squat as before but position your feet wider apart.

Plank x 30 seconds

Tilt your pelvis and contract your abdominals to prevent your bottom from sticking up in the air or sagging in the middle.

Repeat the circuit as many times as possible in 20 minutes.

Lifestyle tip: As well as eating lots of vegetables, increase the amount of fresh fruit, nuts and seeds you consume.

Wednesday

Workout: Rest day (still try to walk and be active – take the stairs when you can!) 

Lifestyle tip: Sleep is critical in dropping body fat and recovering you’re your workouts. Aim to sleep for eight hours at least four to five nights a week, preferably between 10pm and 6am.

Thursday

Workout: Hopefully the sun will be shining, so head outside for an interval training session. Walk for five minutes to warm up. Sprint from one lamppost to the next, then walk to the following lamppost and repeat for 20 minutes. Walk for five minutes to cool down.

Lifestyle tip: Try to drink one litre of water per 20kg of body weight and if you do need a little caffeine burst, drink black tea and coffee before midday only.

Friday

Workout: Weighted circuit. Perform these moves wearing a backpack filled with tins or weights for a challenge! 

Squat with weighted backpack x 20

Alternating lunge holding a weighted backpack x 20 (10 each leg)

Add a jump between lunges for more of a challenge

Modified press-up x 20 (Go onto your toes if you’re feeling strong!)

 Sit-up x 20 reps

Wide squat holding a weighted backpack x 20

Plank x 30 seconds

Repeat this circuit as many times as possible in 20 minutes.

Source:womensfitness.co.uk/fitness/390/wedding-workout