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Posted on July 26, 2015

Sure Voga with Juliet Murrell

fitness

Yesterday morning, was no ordinary Saturday morning. Myself and Lorna Duffy a.k.a Fashion Boss, got into our gym gear, tied up our sweet little ponytails and brought our yoga mats over to Merrion Square, for a high-intensity workout called VOGA.

In case the name didn’t give it away, VOGA is a combination of Vogueing and yoga, which is inspired by the 90s dance scene. It uses unique yoga movements, dance (which I like to call my cardio) and of course, fashion to give you a workout which tones and stretches the body. VOGA founder, Juliet Mullet was onsite to show us how it’s done.

She started us off with a pre-workout before getting into the hardcore VOGA movements. Once we got into it, we held ourselves in specific moves which turned into a routine of different poses: stand up tall, right arm forward, do the unicorn, and repeat. Switching from one pose to another nearly felt like we were striking poses for a photo shoot –that’s the whole Vogueing aspect of VOGA.

The playlist for this 90’s inspired workout, was as you would imagine, extremely upbeat. With the classics like ‘I Wanna Dance with Somebody’ and Madonna’s ‘Get into the Groove,’ the whole thing was really fun and lively.

After a long sweaty hour, we got to help ourselves with the water which was prepared for us. Thankfully, we each got to take home a bottle of Sure spray deodorant – very much needed!

In the end, she got us all to strike our favourite Voga pose for the group photo.Some of my favourites were the ninja, the warrior and the unicorn – I felt quite empowered in the mist of it all! But since it is near impossible to see me in the group pic without squinting, here is a close up of one of the ultimate VOGA pose, don’t I just look so elegant? 🙂

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8 ways to motivate yourself to exercise
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Finding the motivation to get up and get moving doesn’t come naturally to everyone. Thankfully, I am a morning person who also happens to like Mondays. I know, I know, I sound like the devil right now! But I promise you, Mondays and early mornings really aren’t that bad! However,…
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Posted on July 14, 2015

8 ways to motivate yourself to exercise

fitness/ Health

Finding the motivation to get up and get moving doesn’t come naturally to everyone. Thankfully, I am a morning person who also happens to like Mondays. I know, I know, I sound like the devil right now! But I promise you, Mondays and early mornings really aren’t that bad!

However, being a morning person doesn’t necessarily mean that I get into my gym gear every single day at 6am on the dot. I too go through phases where I find it impossible to put on my sports bra never mind the rest of my fitness gear! Every now and again, my motivation to workout goes out the window and I really need to push myself to get exercising.

If you’re anything like me (and by me, I mean human), then you probably know what it feels like to lose motivation to workout. So today, I’m going to share with you some of the ways I like to stay on top of my fitness game. Hopefully one or two of these things will help you find the budding gym enthusiast lurking inside you!

#1 Buy new workout clothes……. and put them on

You know how excited you get about wearing new shoes or using new makeup products? Believe it or not, you can get equally excited about wearing new gym clothes (provided that you actually like them!). Buying new gym clothes will make you want to wear them and wearing them will get you into the right frame of mind to workout. According to researchers, the act of putting on workout gear alone motivates people to start exercising.I think this calls for a trip to Lifestyle Sports!

#2 Set a goal and track your success

Setting fitness goals is the best way to track your success and to see how far you’ve come – or if you’ve made any movements at all! Forget the scale for the meantime, and instead, take pictures of your body on a week-to-week basis to track your progress. As I mentioned in 7 reasons your ‘diet’ isn’t working, sometimes a scale isn’t the best indicator for how well you’re doing since it doesn’t differentiate between fat weight and muscle weight.

#3 Follow Instagram Fitness Gurus

I can’t even begin to count how many inspiring fitness gurus there are on Instagram. I don’t know about you, but I for one know exactly how it feels to go from “I’m not in the humour for this” to “damn, I better up my squatting game” after going through my Instagram news feed. Sometimes it only takes one account to make me want to hit the gym! And since we are on the topic of Instagram perving, I might as well ‘fess up and tell you that Jen Selter is enough motivation for me!

#4 Set up a rewards system

Knowing that you will treat yourself after having a positive fitness week is always a good way to keep yourself motivated. That little light at the end of the tunnel won’t seem so little once you get to it! So give yourself a lye in a marathon of your favourite TV series as treat! There are many ways you can reward yourself for reaching your goals, and while this may mean a sweet treat, it doesn’t always have to be that!

#5 Find a gym buddy

Some people can be very self conscious about going for a run alone, or going to the gym without any company. That’s why having a gym partner can much such a difference when it comes to staying motivated. This person can be your voice of reason when you feel like giving up, and also a bit of healthy competition for you!

#6 Make a plan and stick to it

If your desire to exercise depends on whether or not you’re in the mood for it, then you won’t be seeing any results any time soon! Sorry to break it to you, but you will never be in the mood to exercise four days a week and you will never WANT to choose snacking on almonds instead of a packet of crisps. Make a diet and exercise plan and stick to it. Don’t rely on your mood to get things done otherwise you will be waiting for a long time.

#7 Make it fun

Running isn’t the most exciting form of exercise out there. But if you’re body is in good working order, then you don’t have to restrict yourself to just that. You could go swimming, take up zumba, or even pilates! There are so many fun ways to exercise. I recently bought a step to do step aerobics so that will keep me going for a good while until I get bored of it!

#8 Surround yourself with motivation

Whether this means covering your room with post-it notes filled with inspiring words, or watching endless videos of Ted Talks on YouTube (things I know not of….), is completely irrelevant. So long as you surround yourself with things, people and words that will keep you motivated, that is all that matters. When it comes to fitness, your mind usually gives up well before your body does, so it’s all about getting yourself to the mental state that will keep you going.

And if the motivational quotes don’t work, the reward system is pointless and you just can’t seem to be getting on with your fitness partner,then just do it for the “holy f***, you got hot!”

Have a good evening all 🙂

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5 signs you may be addicted to the gym
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5 simple ways to add exercise to your daily schedule
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5 ways you’re self-sabotaging
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Posted on June 23, 2015

9 foods for a flatter tum

fitness/ food/ Health

You can do all the abs in the world, if you wanted to. But, if you don’t pay attention to what goes into your mouth, then all your hard work will most likely go to waste. “Abs are made in the kitchen,” is probably one of the most used lines by fitness fanatics,and I’m sorry to be the one to break it to you, but it is true – if you want to get rid of ab flab, you need to make wiser food choices.

The good news is, that there are a lot of tasty foods out there that actually encourage weight loss around your midsection, so you don’t have to confine yourself to a life of leaves and tasteless meals.

Here are some foods that can help trim down a few inches on the waist:

Salmon

Salmon, along with other seafoods such as tuna and mackerel, are a great source of omega-3 acids. These fats can help reduce a few inches off your midsection by making your metabolism more efficient. They also contain ab-friendly proteins –hello, six pack!

Eggs

Eggs are loaded with protein and filling properties. Eating a heavy dose of eggs will help keep you full which will make you less likely to overindulge on unhealthy snacks. As for the protein, eggs are highly praised by dietitians for how much protein it has (about 6 grams per egg).

Apple

Foods that have a high water content tend to take up more room in your gut. This means you stay full for much longer and consume less unhealthy foods through out the day. The hunger busting properties in foods like apples and pears can surely help you get the midsection you’ve always wanted.

Leafy Greens

Leafy greens such as spinach and broccoli help shrink your waistline because they’re low in calories and high in calcium. Calcium is needed for muscle contraction so the more greens you eat, the quicker you’ll see results.

Beans

Beans are often avoided by people because eating too much can give off gas (just calling a spade a spade here!). But, a lot of people don’t know that they help burn fat and develop muscle. The best part is, they minimise the whole “I just ate a horse” look – so it’s a win-win!

Quinoa

Quinoa has become a recent addition to my diet. This grain looks like a mix between brown rice and couscous, and is very high in dietary fibre and protein. A serving of quinoa can fend of hunger as the day progresses so it’s a good idea to have it early in the day! Oh and it’s pronounced keen-wa, in case you were wondering! 🙂

Green Tea

Green tea can help fire off fat by stimulating the body to burn ab fat. Consuming green tea on a regular basis helps cause your metabolism to work at a faster weight. Since fat is stored as fuel for the body, a metabolism which consumes fat at a faster rate helps you drop a few extra pounds – guess it’s time to ditch those diet teas!

Greek yoghurt

Greek yoghurt contains more protein than regular yoghurt. As you probably already know at this stage, protein is essential for building muscle mass and trimming down on a few inches. When choosing greek yoghurt, be sure to go for the unflavoured kind which is full of sugar. Oh and remember, your body burns more calories digesting protein than it does digesting carbs!

Skinned almonds

Not only do almonds contain fibre and protein, they also contain magnesium, a mineral that is needed to produce energy, build muscle tissue and regulate blood sugar. Since having a stable blood sugar level reduces cravings, almonds make for a great healthy snack – just make sure you avoid salted almonds (sodium makes you retain water which puffs up the belly – that’s not exactly the aim here!).

I hope you found this useful, if you’ve started eating any foods to trim down the tum, do let me know! 🙂 xx

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7 reasons your ‘diet’ isn’t working
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Posted on April 22, 2015

7 reasons your ‘diet’ isn’t working

Diets/ fitness/ Health/ health benefits

There’s nothing more annoying than spending so much time in the gym, doing calorie counts at a restaurant, avoiding all your favourite snacks and still seeing no results. Despite all your efforts and ability to maintain will-power for so long, the number on the scale doesn’t seem to want to budge– mind-boggling, right?

Luckily, you don’t have to throw in the towel right away and you might even find it comforting to know that you probably aren’t the only ‘dieter’ who isn’t seeing the desired results.

In most cases, it could just be because you’ve picked up on a few small – and extremely common – habits that are preventing you from seeing the scale drop. All it takes is making a few smart lifestyle changes that will have you shedding weight sooner than you think.

Here are some of the reasons your ‘diet’ isn’t working:

#1: Calling it a ‘diet’ to begin with

I personally don’t like the word ‘diet’. To me, it implies starvation, limitation and robbing your body of what it needs to survive – ok, that’s a bit of a stretch, but you know what I’m getting at. I think it’s better to regard your weight loss goals as creating a lasting healthy lifestyle – this also promises a lot more consistency!

#2: Not knowing your eating personality

I recently wrote a piece about knowing your eating personality. Knowing whether you’re a socialiser, a binger or an emotional eater can bring you one step closer to seeing the the results you want because you will know how to go about on making your lifestyle changes.

#3: Going cold turkey

I’ve already touched on the idea that I associate the word diet with restriction and limitation. But it doesn’t take a genius to figure out that labelling certain foods as big no-no’s will only make you want them more. Remember, moderation is key! If you focus on having more of what your body needs i.e fruits, vegetables and water, then you can treat yourself every now and again.

#4: Trying to eat as little as you can

Don’t get me started on this one. Nothing hurts me more than hearing someone say ‘I’m starving, but I can’t eat past 8pm’ it drives me absolutely insane! Some people seem to forget that food is their body’s fuel. You need it to keep energised during the day. Eating within a healthy range of foods is not bad for you – even if it is after 8.30pm!

#5: Misreading the scale

When I first started at the gym I was 50kg, then after a couple of months, I went up to 52kg. Some people would freak out about this, but I knew that it was just all the muscle that I was gaining for working out! If the scale isn’t budging, it doesn’t necessarily mean that you aren’t losing inches. You could simply getting fitter and gaining lean muscle mass.

#6: Dieting but not exercising

If you want to see results, then you need to bare in mind that watching your diet and exercising go hand-in-hand. If you’re too embarrassed to go for a jog and don’t want to join any gym classes then there are a lot of YouTube videos that can help you achieve your weight-loss goals in the comfort of your own home- you have no excuse!

#7: Giving up too soon

Anyone can have a setback, but it takes someone with real determination to get back up and try all over again. I’m not going to lie, I have my moments when I give up completely and need a few weeks to get back on track. But when I do, I get enthusiastic about it all over again! It all comes down to being realistic about what you can achieve in the time that you have. Remember, if you can dream it, you can do it!

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How to manage relationship weight
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Posted on April 11, 2015

5 runners that will motivate you to workout

fitness/ Health

A gym instructor once told me that the sexier your workout clothes, the more productive your workout will be. Now, I don’t know if it was just his way of getting women to wear yoga pants in his classes or not, but I do think there is some truth to this statement – especially when it comes to running shoes.

If you follow me on Instagram, you would know that I am crazy about my pink Nike runners. They’re the most comfortable pair of running shoes I’ve ever owned and when I first got them, I was so motivated to workout that I managed to do a bit everyday – even if it was just a 10 minute walk up the road, I was all game!

So if you think you could do with a bit of gym motivation then I think these runners could help transform you to ultimate fitness fanatic:

New Balance Fresh Foam Zante

Photo Credit

Of course I had to start with New Balance as they seem to be everywhere at the moment! While the New Balance running shoes aren’t suede or anything fancy like the fashionable ones you see everyone wearing, they are a very firm and responsive footwear with cushioning that allows for longer runs. This shoe is also the ‘2015 Road Shoe of the Year’

RRP: $99, Newbalance.com

Nike Air Max Thea

I’m obsessed with the look of these runners; I think they’re the cutest thing ever! If you aren’t a huge fan of the colour (the first thing that caught my eye) then not to worry, as it comes in about a million other colours too! The Nike Air Max Thea is a lightweight shoe that is mesh at the forefoot and has perforations at the heel for breathability. It’s overall texture gives it a lightweight feel so you won’t want to stop running once you put them on!

€107, JD Sports

Sketchers Equalizer Expect Miracle

I’ve never been a huge fan of Sketchers in general. But I must say, after I tried on a pair of their running shoes for the first time I had a new found respect for the brand. The Sketchers Equalizer has a memory foam insole, which means it molds itself to the shape of your feet with every step you take. What can possibly beat a customized fit?

RRP: €82, Schuh

Asics GT 2000

Photo Credit

It might not look as pretty as the others, but the Asics GT 2000 is such a comfortable shoe that it wouldn’t even matter. I think a lot of the comfort comes from the fact that it has a DuoMax support system at the midsole which is positioned to enhance both support and stability – there will be no limits to your running with these bad boys!

RRP: €130, Elverys

Nike Free 5.0

Last but not least, the Nike Free 5.0. Not only are they stunning looking, but they are amazingly comfortable too! The Nike Free 5.0 is an extremely flexible lightweight shoe with ample cushioning. This shoe has an abundance of forefoot space, giving your toes the necessary space to move around freely. I have the Nike Free myself, and whenever I have them on, I feel like I have on slippers – love every inch of them!

RRP: €113, JD Sports

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Posted on April 7, 2015

5 simple no-cook breakfast ideas

fitness/ food/ Nutrition/ recipes

‘Breakfast is the most important meal of the day’ – These are words that have been drilled into us from the very beginning of time. Yet even as adults, we manage to deprive our bodies of the fuel it needs to get us through the day.

If you tend to skip breakfast because you feel you don’t have the time in the mornings, then here are some simple meals you might like to try out:

Yogurt Parfait

Put a layer of plain yogurt in a cup or bowl.
Add some sliced fruit and then sprinkle with nuts or granola.
Add another layer of yogurt and then repeat until you have a mountain of deliciousness!

Tip: If you stick to one fruit, it makes your job much easier!

Oaty Smoothie

Chop up two or three fruit and toss them into a blender.
Pour in some water and blend until you have a smooth texture.
Add in some oats and blend again.

Tip: Soak your oatmeal in water overnight. This will give you a better blend!

Fruit Salad

Cut up your favourite fruit and put it in a bowl.
Add in some nuts and seeds.
Dress it up with some honey and orange juice before mixing together.

Tip: If you use a lot of berries, you don’t have to worry about slicing too many things up!

Homemade beet juice

Throw two beets, 1 celery and 2 glasses of water into a blender.
Process until smooth.
Filter the contents into a glass using a sieve.
Put whatever is left in the sieve back into the blender and then add some more water.
Blend and repeat process until you have yourself a nice glass of beet juice.
Add a dash of lemon juice and enjoy.

Tip: The good thing about this is you can prepare it the night before!

Oatcakes

Spread peanut butter over two or three oatcakes.
Slice up a banana and evenly spread the pieces on top of each.
For some added fibre, sprinkle with chia seeds.

Warning: You will probably want more than two or three of these, they are addictive!

Hope you like these easy recipes, let me know if you decide to give any of them a try! 🙂

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Posted on December 18, 2014

6 Dairy-free milk substitutes

Diets/ fitness/ Health

There are a number of reasons why you might like to eliminate cows milk from your diet. Whether it’s due to a dairy allergy or simply because you want to make more health conscious decisions about what you consume (it’s nearly that time of year again!), you can find a couple of nutritional substitutes for regular milk that aren’t heavy on the saturated fat or loaded with calories.

Soy milk

Soy milk is probably the most widely available substitute for cow’s milk. It is full of protein & fiber, and is safe for people who are lactose intolerant. However, it has been said that soy milk is a bowel irritant and if you don’t go organic, it can be quite high in sugar too! So if you’re keeping an eye on your sugar intake, do keep this mind when consuming soy milk.

Rice milk

This is by far my favourite substitute for normal milk. Not only is it the most hypoallergenic, but it’s also the least fattening! Rice milk has a lot of hearty goodness which can help lower blood pressure. The downside to using rice milk is that it hasn’t got as much protein as the other substitutes and it can cause a spike in sugar levels too. That aside, it tastes amazing!

Coconut milk

Coconut milk is another tasty alternative and it just seems like the benefits of drinking coconut milk are endless: it is soya-free, gluten-free, cholesterol-free, nut-free and its fat content is regarded as being ‘good fat’, since it’s easily metabolised by the body and converted into energy instead of being stored as fat – oh, and did I mention it was a vegan drink?

Hemp milk

I bet this photo caught your eye! 🙂 Hemp milk is full of healthy omega fatty acids as well as protein. If you have a soy or nut allergy, then this is the milk for you! Since it’s much thicker and a bit nuttier than the other milk alternatives, it isn’t to everyone’s taste so if you like the taste of cows milk, but just want to stay off if for diet reasons then remember that hemp milk doesn’t taste like cows milk by any stretch of the imagination – don’t say I didn’t warn you!

Oat milk

Since it’s derived from a plant, oat milk is free from both cholesterol and lactose. It has an abundance of the antioxidant vitamin E, but is not so high when it comes to protein. Because of its oaty flavour, oat milk works really well with hot cereals or breakfast foods. A huge drawback to using oat milk is that you have to be able to take in gluten, so if you’re coeliac then this is a big no-no!

Nut milk

From cashew milk to hazelnut milk to almond milk – there are just so many to choose from! Nut milks are generally loaded with protein and vitamin E, and are usually quite thick. Almond milk is probably the most popular nut milk and because it’s so thick and creamy, it is a natural match for making sweet desserts. The main argument against nut milk is that nuts are a common allergen for people. But if this isn’t an issue for you, then enjoy!

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Tags: milk

Posted on November 10, 2014

9 ways to eat healthy on a budget

fitness/ health benefits

Since eating healthy can be a bit costly at times, a lot of people think it’s more trouble than it’s worth. However, healthy eating doesn’t always have to cost you so much money – especially when you shop smart.

With the right attitude and the a little bit of planning ahead, you can eat quite healthily at an affordable price. So before you decide to pay the chippy around the corner a little visit, think about how much more you can save if you follow these simple tips:

1. Write it down: Sound like a no brainer? Not to all! Decide on what you’ll need for the week ahead and write it down. When you’re shopping for food, stick to your list and don’t be tempted by all those products marketers keep at eye-level to catch your attention.

2. Meal plan: If you take anything from this article, take this: meal planning is key when it comes to staying on top of your healthy eating game. Cook in bulk, have your din dins and then freeze the rest. This way you can avoid ordering a takeout and just eat what you’ve already made.

3. Look out for special offers: When there’s a special offer on, it’s a good idea to stock up and buy in bulk. You’ll be saving more money this way, and if you’re worried about your food going off, keep it in the freezer. Some foods have to be frozen in a special way, so be sure to research how to freeze certain types of foods.

4. Go to the market: You’d be surprised by how much cheaper fruit and vegetable are at the market. Dedicate one of your mornings to buying a load of fruit/veg at the market – your body will thank you for it!

5. Ignore the brands: If you’re on a tight budget then forget the fancy packaging and the overrated brands. Just because a brand is popular it doesn’t necessarily make it better. Focus on the content not the brand.

6. Shop seasonally: Fresh products that are in season are generally cheaper than non seasonal products. So if you can, try to shop seasonally.

7. Shop around: I know grocery shopping isn’t as fun as shopping for shoes, handbags or clothes. But if you look around before you shop, you will find the best deals and maybe even come across reduced items.

8. Don’t forget coupons: I’m awfully bad at keeping coupons. But the more I think about it, the more I wonder how much more money I could have saved had I kept them all. Be sure to keep your coupons and collect your points, this can help you in more ways than just one.

9. Keep a diary: If you keep track of everything you eat on a daily basis it will help you stay on top of things. In just a few days you’ll be able to see how far you’ve come and it will be more motivate you to keep going.

Stay positive people! 🙂

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Posted on August 6, 2014

Do’s and Don’ts for gaining weight healthily

fitness/ weight

As hard as it may seem to believe, there are some people out there whose goals consist nothing of losing weight or finding ‘the perfect diet’. Instead, they are working towards putting on a few kilos because no matter how much they eat, they just can’t seem to put on any amount of weight.

While this is a dream for some, it is a nightmare for others – especially when these people are subjected to being called ‘too skinny’ or even ‘anorexic’ in some cases – oh, I know this all too well!

So if you want to gain weight in the healthiest way possible, then here are a few Do’s and Don’ts you might want to consider:

DO consume more calories than you’re burning.
DON’T spend your time binge eating.
DO blend your food and take it in a liquid form – this will help you consume more calories.
DON’T overdo it with the cardio – it’s your worst enemy right about now.
DO include some light exercise in your weekly routine, this will help you convert fat into muscle.
DON’T become besties with junk food – you want healthy fats, not bad fats!
DO keep track of what you eat.
DON’T skip any meals – aim to have at least six small meals a day.
DO get your 8 to 9 hours of sleep each night. This will give your body the time it needs to build muscle as you rest.
DON’T check the weighing scale every single day – you will only disappoint yourself!
DO include a lot of protein in your diet i.e. chicken, fish, nuts etc.
DON’T be afraid of carbs – they will help keep your calories up.
DO keep snacks with you at all times.
DON’T get discouraged if you don’ see results soon, it’s all about being consistent and having patience!

Hopefully these tips will help you gain the extra kilo or two! Let us know how you get on if you do decide to try them out 🙂

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