Reasons To Exercise In Winter

Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more!

We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing,”45 minutes in the day could change your whole outlook on winter!!

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs (at home or from the office!)

In the colder months it is so easy to turn to comfort food, because its so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. Its so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring wont be such a shock!

Source:livelifegetactive.com/blog/exercise-in-winter/

Beauty And The Beach

With Christmas well and truly out of the way, light nights here, your thoughts may turn to getting away for a summer holiday.

If like most people you may have hibernated over the cold winter months, well it's time to dust off those trainers and start exercising and eating healthier in time for baring all (well not literally) as you jet off in search of the beach and sunshine.

Often people make the mistake of leaving things until last minute and then fret about how they will look in a bikini or mankini!!!! I exercise all year round so although my body still needs close care and attention, I feel good about myself and whether I look it or not, that makes all the difference.

If you are one of those who are already panicking about getting your beach wear out, fear not.

Starting on Monday 11th April, I will be taking you through a series of exercises and eating advice to get you on the right track to being ready for that holiday, all for FREE Monday to Friday for the next 6 weeks (or maybe longer) for ALL ages.

I love exercise and what I do so I am more than happy to share my advice with you. I understand that some people need a little bit of daily coaching and motivation to keep them on track.

Get the information delivered straight to your inbox every Mon-Fri so no waiting around. This offer is only available to subscribers.

There will be lots of eating advice, exercise tips and plans for beginners to intermediate, whatever age or shape you are.

There will be easy to follow exercise video's to watch and lots of other tips on looking and feeling great from the inside out.

Get on board and sign up using the form on right hand side of the page. As a special thank you and to get you started, I have arranged access to FOUR free reports that I know you will love.

Looking forward to helping you get started.

Your friend

Franky

The Burning Truth About Fat Pills

Swallow the buzzword-strewn advertising and you’ll conclude that fat burners are the ‘rapid-fire’ way to ‘annihilate’ body fat and generally get the body you want without quite so much effort. The marketing bumph works, with yearly sales exceeding £900m. But with broad ingredients list on each bottle, what is in the pills that you’re popping? MH gets into the common additives promising to reduce your love handles.

Suppressing fire

A highly popular chemical in fat burner, glucomannan has an instant effect on your appetite. A natural thickening agent, it absorb liquid and expands in the stomach to super-size meals from the inside out, helping your feel fuller for longer. The effect sounds excessive, but actually it’s no different to thickening soups and while the benefits have been proven for those suffering obesity, the side effects are just as real; you’ll need to stay close to the facilities, in other words.

Green Tea Party

Green-tea extract is one of the more natural options when it comes to giving your metabolism a boost. Containing plant-derived polyphenols it acts to increase your livers' ability to process out fat. For a short-term kick they deliver, and can help you jump-starting weight loss. But be wary once you get back in the gym - according to the American Journal of Clinical Nutrition, green tea extra also increases fat oxidation limiting your ability to use stored fat to power your workouts.

Binding agreement

'Fat-binding' pills stick to fat molecules, make them too big for pancreatic enzymes to break down, sending them straight through your system. Unfortunately, in doing so they can scoop up essential muscle-maintaining vitamins, too.  "Consumption can result in malabsorption of useful nutrients and fat soluble vitamins A, D, E, and K," says Dr Igho Onakpoya, Researcher at the University of Oxford's Centre for Evidence Based Medicine. "In addition, high levels of caffeine can have laxative effects, leading to diarrhoea and imbalance in body constituents such as sodium, chloride and potassium - necessary for normal body function."

Heavy Metal Hit

The diverse mix of ingredients in fat-burners makes you urinate more frequently, too, resulting in a loss of calcium. Some do try and compensate with extra calcium compounds but these manufactured replacements can overcrowd your intestines, interfering with your natural zinc and iron absorption, effecting oxygen transportation and proper carb breakdown. This can mean your workouts can start to feel heavy, so if you’re training hard you’re better off going clean.

Source:menshealth.co.uk/lose-weight/the-burning-truth-about-fat-pills

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.