Fitness Friday - Basic Yoga Workout for Dummies

I'm sure you've all heard about yoga and I'm sure some of you probably already practice yoga, but this is just a brief post aimed at any of you who may be interested in it and not quite sure where to start. I've been interested in yoga most of my life, especially since my sister practices it regularly. However it took me a long time to actually get interested in beginning to take part because I never knew where to begin and always thought I wouldn't be very good at it. It was only last year that I finally decided to start practicing it and although I'm not very advanced and don't do it as often as I should have, I enjoy the times that I do practice it and often see the benefits even from a brief one hour practice.

I still don't know loads about yoga and am trying to teach myself more, which is why I think so many people shy away from it. It's such a popular 'exercise' that goes back thousands of years, it's so easy to feel a bit overwhelmed. I certainly didn't feel too confident beginning to practice it when I didn't even know anything about it - I used to think to practice it properly I had to be more educated about the subject. However I don't really feel that's the case - you can go as little or as far as you like with yoga. It can be a simple beginners practice you do once a week just to help you feel relaxed, or you can begin to study it more and attend classes to reap more benefits. I'm in no position to blog and educate you about the history behind yoga, but I can tell you about what helped me get into yoga and the benefits I know that come along with it.

Yoga isn't just about bending yourself into funny positions to help teach yourself to relax. It is essentially a way to relax and find more balance in life - spiritually it can help you become more calm, put you in a better frame of mind and help you become a more positive person. But it is also exercise as well - yoga can help you tone up, improve your strength and flexibility and more. Quite frankly, it's a mix of both. It boosts both physical and mental well being.

Image taken from Google

Although I'd loved to have joined a class - and would still like to - to start from the very basics of yoga, I ordered the Basic Yoga Workout for Dummies DVD. It features a basic one hours work out which includes and teaches you 12 of the most basic and standard yoga postures, so that when you feel comfortable to, you can later use these postures in your own workout. It's very simple and straight to the point, yet even after the first use I felt like I'd improved just a little. Presented by Sara Ivanhoe, it's one of the most basic yet helpful DVD for beginners and something that I would recommend. It's the perfect mix between being educational and teaching you about the benefits of each posture and more about yoga as a whole and a simple but relaxing workout. What's great about it is that it's not too overbearing and even offers an intermediate work out for when you feel more confident. I really love this DVD and often use it on a Sunday night before the beginning of a new week. I find I feel much more relaxed and able to sleep (without worrying about the following week like I usually do!) and then throughout the week I feel more positive and balanced - it definitely helps. I also found that Sara was a great presenter, she encourages you to take it easy and not push too much, and constantly reassures you that if you cannot do something than it's okay to sit out.

For anyone who is interested in yoga or by toning up by an alternative form of exercise but do not know where to start - start here! It's so easy yet still so beneficial. 

Yoga is a subject I'd like to blog more about so please let me know if you'd like to see more posts on this subject! Do you practice yoga? What are the benefits to you? Please comment below and let me know.

P.S  Have a look at the Fitness tag for more posts about being more fit and healthy!

Fresh Meat @ Roller Derby

Image taken by Christopher Yarrow

A couple of weeks ago I posted a review of the film Whip It (and a review of the book it was based on too, Derby Girl) - which tells the story of small time girl Bliss Cavender who joins a roller derby team and literally has her whole world turned upside down. Ever since I saw the film a few years ago, I've loved the idea of roller derby and have always been eager to try it out myself. It's such a bad-ass sport - it's a contact sport which is very edgy and awesome. Luckily, I discovered that Milton Keynes has it's very own team called The Concrete Cows. Although Milton Keynes is fairly local, unfortunately it's too far for me to travel to without a car on such a regular basis, so joining the team at the moment and training weekly isn't possible for me. However, they recently had an intake night where you could go along and try it out and I jumped at the opportunity, hoping to get a feel of the sport.

A roller derby game is actually quite simple - basically each team has five players - 4 blockers (defence) and 1 jammer - the point scorer. The game is played on an oval track (on roller skates obviously) and all 8 blockers from both teams skate altogether in a pack, with the two opposing jammers beginning only a few feet behind. Once the whistle blows, the jammers aim to skate through the pack (their own team defending and blocking against the opposing jammer whilst trying to help their own jammer get through) and hopefully break through. Then the jammer must skate around and attempt to overtake the pack. Each blocker they pass/overlap of the opposing team equals one point. It's a fairly simple game with little rules, however it's very fast paced and being a contact sport, can get quite competitive! 

I had to laugh about the idea of attending, as I managed to convince my friend Amy to come along with me. Although we figured for it being a first lesson/try out, there wouldn't be any shoving or contact on our parts, but still we laughed about the fact that we might have to 'man up' a bit so to speak and not worry about being too friendly and polite should it come to that part. Amy then says to me 'Well, if you don't want to go up and shove random strangers, just say to yourself 'look, these bitches are in the way of you getting to John Ohh (that's my ultimate rock star crush if anyone is wondering!) - just skate up to them and shove them out of the way!'. I couldn't stop laughing!

Nonetheless, of course once we got there, the lesson was generally all about safety then anything else, which I actually really appreciated. Once we got kitted up, we were told how to 'fall' safely to avoid getting hurt. I was really thankful for this because I knew with it being a contact sport, you were pretty much going to end up falling over a lot. So being taught how to do it properly made me less scared, knowing I wouldn't get hurt. We then had to practice all the different types of falls and spent a good 45 minutes literally throwing ourselves at the floor and trying to get up and skate on in under 3 seconds. Very fun! Towards the end we grouped up and practiced skating around the track as part of a pack/as if we were blockers, all whilst practicing the falls again. This was great because you expect a first lesson to be about all the boring but necessary stuff, but it gave us a feel of what it was like to actually play in a game, even though it was only a first lesson. 

Everyone was so helpful, there were so many experienced skaters there to help. But everyone was really friendly and what I liked is that they all came up to us whilst we were skating around and had a chat with us, demonstrating how to do things properly, having a laugh, making sure we were doing it right etc. It was all very hands on and I definitely got the sense that it was a very close knit team that I could end up becoming friends with when I eventually do get driving and can join properly!

It was a lot harder than I thought it would be and it was very tiring - my legs ached loads the day after! This lead me to believe that not only is it a great sport to take part in, it's also very beneficial in keeping fit, making new friends etc. But it was really, really fun and is without a doubt something I'd love to continue once I have the chance to.

I would without a doubt recommend doing a quick Google search for local teams if Roller Derby is something you're interested in. Yes, eventually you'll have to be quite tough and in the long run it's quite a demanding sport, but despite this it really is a lot of fun and I'd recommend just attending a starter lesson to try it out. As one lovely lady said to me on the night, 'Roller Derby takes over your whole life - in a good way!'.

Why not try something new today and attend an intake night or go and watch a game? Watching is just as fun as taking part because it's so fast paced and exciting!

P.S I attended an intake night held with The Concrete Cows from Milton Keynes. You can find more about the sport, their team and their upcoming games on their website here or check out their Facebook page here. Also please feel free to check out the Facebook page of Christopher Yarrow here who kindly provided me with the group photo above and is the teams official photographer. Check out the Lifestyle tag for posts similar to this!  

Fitness Friday - New Year, New You?

It's that time of year again. Christmas is well and truly over, and the January blues are at an all time high. If you're anything like me (and pretty much everyone else on the planet) then your new years resolutions are probably already a big fat fail. Goodbye motivated & eager personality, hello lazy pajama days spent scoffing your face with chocolate. 

Unfortunately over the years I've realized it's pretty much impossible to keep any fitness resolutions, especially with it still being too cold to do anything that involves stepping outside. Year after year I've vowed to go running every evening, drop down two dress sizes, eat only healthy...and year after year I've always failed. It's not easy changing your lifestyle to be more healthy but it is easy to fall into the routine of being too drastic and trying too hard in so little time. It can be dangerous to throw yourself into exercise and dieting, and it can be especially dangerous to expect results right away. There are many small changes you can make in your daily lifestyle to help yourself become overall more healthy, most of which you wouldn't even think of. Here are just 10 small steps I've made over the past few months that have made me feel more positive and overall more healthy.

1. Drink more water. Drinking up to eight glasses a day can make a huge difference to your life - you'll have clearer skin and will feel more energized, and will probably eat less as well. However I don't know anyone that can manage to drink eight full glasses of water a day! What I find most helpful is to fill up a water bottle and carry it round with me throughout the day. By the end of the day I've drunk three or four bottles without even realizing it.

2. Cut down on sugar. Don't feel like you have to give it up completely but small steps make all the difference. If you normally have two or three cups of sugar in your tea, why not swap them for a single sweetener instead?

3. Exercise earlier on in the day. It's so easy to put exercise off throughout the day and soon it'll end up late at night, too late to go for a run or otherwise. Try setting your alarm an hour early, going for a run or working out and then treating yourself to a long, extra relaxing bath or shower. You'll feel positive for the rest of the day and more awake and active.

4. Think about alternative ways to keep in shape. You don't have to slave away in a gym for hours. Do you know what else burns calories? Sex. Walking. Dancing. Trying out a new sport. Spend a sexy night in with your other half or plan a night out clubbing with your bestie - it beats an hour on the treadmill, right?

5. Rather then dieting, try eating your meals in proportion. I've found this to personally be most helpful - when I snack throughout the day I hardly eat my dinner and end up snacking more throughout the night - eating junk food. I've found it helpful to give up snacking and eat three full meals a day - even if the meals aren't particularly healthy and are large portions, it's still been more helpful overall to eat properly and not snack. If you really can't stop snacking, try eating something healthy. ASDA do really yummy tiny salad pots usually for £1.00 only, and for someone who doesn't even like salad, when I'm feeling peckish between meals, I feel much better eating one of these rather than a packet of crisps.

6. Walk to places more. If you drive to somewhere that is close by, try walking instead. It's tough when it's so cold outside, so this tip might be better for summer, but it's still doable in winter. You get warmer by moving, so you'll have warmed up in no time.

7. Take pets for long walks. Even though my dad takes Jasper out every day, some evenings I just fancy getting out of the house so I take him for a long walk, and usually end up benefiting from it as well.

8. Too cold to leave the house? If you've got a Wii or any other games console, you could easily pick up a fitness or dance game for cheap on Ebay. Just Dance is especially ideal for a quick work out in the evening because really it doesn't even feel like working out and is a lot of fun, especially when you invite your friends around to join in. It really baffles me how people will happily pay loads of money for a gym subscription when it's so much easier and more fun to hop on Just Dance for even just half an hour a few times a week.

9. Listen to music. Some songs I honestly cannot listen to without having to have a boogie to in my room - and this is rock music we're talking about here. If you love your music like me, you'll burn a few calories just by dancing around and listening to music whilst you get ready in the mornings. You can also do a quick search on Google for the best songs to run/work out to, and can listen to these whilst you're out on a walk or just working out in the house. You'd be surprised at how much more motivated you feel just by listening to an upbeat song.

10. Keep a note of any exercise you actually do. Although I don't think it's a good idea to set challenges and force yourself to do a certain amount, sometimes it helps to note down throughout the week the little differences you have done. Looking back at it all at the end of the week will help you feel so much more positive and you'll probably find you've done a lot more than you think.

Just because Christmas is over and the weather is horrible, doesn't mean you have to feel bad about settling into your old routine yet again. With TEN different ideas of small steps you can take - as many or as little as you want as often as you want - there are really no excuses to let yourself feel guilty. If you really want to make a big change and be more healthy, you need to start thinking of ways that will last throughout the year, and not unrealistic challenges that you won't be able to achieve as soon as it starts snowing or when you're too skint to attend the gym. Instead this year forget about the need to lose weight or drop down a dress size - instead just concentrate on small changes that will hopefully make you feel more positive about yourself :)

P.S  Have a look at the Fitness tag for more posts about being more fit and healthy!

How To Increase Metabolism Properly

Increase metabolism can increase calorie burning in our bodies. With good metabolism you will have the energy, more fit, and keep the weight. The term metabolism, derived from Greek, means change or transformation. It is associated with a variety of processes in the body that convert food and other substances into energy and other metabolic byproducts that are used by the body. This is a

Tips for Beginner Treadmill Use

Treadmill is usually a favorite of beginners who are interested in exercise at the fitness center. Anyone can use it without the need for special skills. However, as easy as any kind of sport, you still need to know the correct guidelines.







The following will be discussed on the use of your treadmill especially for beginners, in order exercise more effective and enjoyable:



1. Know your

Fitness between times

Fitness between timesYou do not have time for the gym?
Then align bathing or brushing with exercises that strengthen your muscles. They are simple and execute them multiple times a day, you'll be able to get fit and lose weight.
7:00 If at this time you're in the shower, then you need to help your muscles to wake up.
In a standing position take a few push-ups from the wall. This is a great exercise for strengthening your chest.




7:30 Make breakfast. Slightly apart and quickly rise to the toes, then slowly return to starting position.
To increase the load, stand on one leg.
Exercise helps strengthen the calves.
8:00 Every time you drive to work on public transport or stuck in traffic on a personal car, pull the stomach for 10 seconds.
Exercise strengthens your abdominal muscles, improves posture and helps the gastrointestinal tract.


11:00 In the office at this time do not sit at the table. Find an excuse to walk: go to the next room for the paper, which is sort of ended in the printer or drink of some water.
If you feel a drop in energy, put a book between your thighs and squeeze it for 10 minutes.
This will restore your vitality.
13:00
Lunch break. Rather than continue to sit in your favorite easy chair, go to the store for yogurt or a nearby cafe to eat a fresh salad.
Calculate the time so that you moved for lunch at least 15-20 minutes.
During the walk move from heel to toe, and control the abdominal muscles, breathe deeply. Just work up an appetite.
16:00 Do not wait for the elevator!
Come up the stairs, while squeezing your buttocks and counting to 10.


20:00 Instead of sitting on the couch, use it as a tool for the exercise: Lie on your side, lean on the arm bent at the elbow, bend your legs at the knees, lift the top leg slowly, hold it for a few seconds in the air, do the exercise 10 times and change legs.
This exercise strengthens the muscles of the thighs and buttocks. You may be able to perform not only while watching TV, but when reading.
21:00 Perfect time to train with a fitness ball (you can buy in a specialist sports store).
All you need - sit on it and move, trying to keep his balance.
Exercise is recommended for strengthening the back.
22:00 When brushing your teeth, do squats.
Spread your legs and turn them slightly outward. Carefully lower pelvis. Straighten up. Watch for the correct posture during the execution of the exercise.
You can stand on one leg - it strengthens the abdominal muscles. Try to do a few sit-ups, keeping one hand on the edge of the sink.
Now you can pay more attention to your body, engaging in fitness among other things

4 Habits to Help Have a Sixpack Abdomen

Sixpack abdomen does not come just like that. But that does not mean you have to do hundreds of crunches every day that you get a sixpack stomach immediately. Not enough with regular practice, you also need to implement the lifestyle and habits that will support the creation of your sixpack abdomen. 4 habits to help you have a sixpack abdomen, try todo habits a better healthy lifestyle.

This for  Sixpack Abdomen

Start your morning with fresh water
Drink water after you wake up at least 2 glasses of water. A recent study found that drinking water after waking up can increase your metabolism by 24% for the next 90 minutes. Moreover, muscle cells grow faster when they are well hydrated. Consumption of water every day is recommended to help shape your sixpack abdomen.

Combine protein and carbohydrates
Although carbohydrates can be stored so fat that can cover your abdominal muscles, your body needs carbohydrates remain as an energy source. When combined with protein, carbohydrates can help build muscle, especially if you combine both before and after exercise. More muscle the more fat is lost.

Healthy Lunch
Avoid fast food and soft drinks. This food will only make you grow fat and inhibits the formation of your sixpack abdomen. For a healthier menu you can try some of the following menu:

• An apple and cheese for your morning snack.
• Eat complex carbohydrates, such as whole wheat bread, wheat pasta, oatmeal, brown rice. These foods contain more fiber and may delay your hunger longer. And is equipped with high-protein foods such as chicken, tuna, beans or processed soybeans.
• You can add a protein shake into your afternoon snack.

Lunch with a healthy menu every day will make you much more full and satisfied. In addition, you also get the nutrients your body enough to move.

Its enough sleep
Apply enough sleep habits to get your sixpack abdomen. The body needs 7-8 hours of sleep for the phase formation and muscle recovery. The study mentions, if you lack sleep for 3 days in a row can cause your muscle cells become resistant to the hormone insulin. This causes the accumulation of fat around your stomach with slow metabolism, increases appetite and decreases the amount of calories burned.

With a slight change to healthier habits, you can get a sixpack abdomen more quickly and optimally. So, immediately apply a healthy lifestyle today!

Whether Beef Proteins The Best Sources of Protein?

Fitness for  body building , protein supplements as food has become mandatory for muscle formation. Now, whether you choose a protein supplement is right. Have been popular sources of protein beef and whether beef proteins the best sources of protein?
If you have questions about what nutrition plays an important role in increasing muscle mass, everyone would agree that protein is the answer. Benefits protein has long been known to increase muscle mass. Of course, this is because it is true that protein is an essential nutrient for the reconstruction and development of muscle tissue.

Protein demand worldwide has increased sharply with increasing public interest in the world of fitness and bodybuilding. This moment was not to be missed as it is by the producers of this important macronutrient supplements. They compete to innovate in order to create the best protein supplement their products sold in the market with a huge advantage.

The phenomenon Beef Protein

Today, the world is shocked by the appearance of fitness back Beef Protein. Beef protein is a source of protein which is extracted from beef and packaged in the form of supplements. This supplement is claimed to be the best source of protein isolate and contain amino acids that are higher than other protein sources.

This assumption is further strengthened by the emergence of the 'myth' that assumes that the success in the world bodybuilders to build muscle is to eat their beef from generation to generation. This assumption is born out of the idea that the human body naturally need protein from meat as a raw material of muscle formation, making beef protein is superior to other protein sources.

How to Get Body Always Fit

Building a healthy body, and body fit is not something that is obtained in a day but it takes discipline and commitment in the long term. At first it may feel a bit heavy but after a while they become a fun habit. Fit as an athlete was not impossible. A sports nutrition expert, Karen Warren, who is also the author of Best Nutrition Degrees reveals, there are secrets universal health tips that

Try These Natural Ways to Gain Weight

Gain weight is hard for some people who tend to have a thin body. Less weight (underweight) is rarely seen as a problem as well as obesity. If you want to gain weight or muscle mass, try these natural ways to gain weight.
In addition to the appearance of lack ideally, the weight is too thin can cause the body's lack of energy, lack of nutrition, weak immune system, risk of osteoporosis, menstrual disorders, to complications during pregnancy.

Drugs to fatten the body should be avoided because it is generally only increase appetite.

Here are some tips to make the body more contained in a healthy and safe.

- Create a diet journal

Write down the type of food and when you eat it every day for a few weeks to figure out your diet and identify when to add calories.

- Add calories

Try adding ekstrakalori about 200 per day in the beginning.

- Focus on quality, not quantity

Even if you're trying to plump, chips, sodas, milkshakes, or the cake not the right choice for frequent consumption. Better to choose nutrient-rich foods, such as beans, fruits and vegetables, and lean protein.

- Eat more often

Never skip a meal. You should eat about 5-6 times a day plus a small amount of calories from total calories daily.

- Dense snacks

Choose calorie-dense snacks in between meals, such as juice avocado, nuts, fruit, or calorie beverages such as ready to drink liquid food for those who are dieting.

- Eating before bed

The process of regeneration and healing happens when we sleep so eating before bed will give your body the nutrients it requires to work. However, note type, select vegetables or sandwiches with lean meats.

- Target the obvious

As well as slimming efforts, efforts also need to fatten the body and sometimes the process is slow. Patience is very important here. Signs you achieve your ideal weight is increased energy, hunger patterns are more stable, and the body feels fitter.

Types of Beverages to Suit the Needs for Health

 Type of drink for health, must be known to maintain a healthy lifestyle. Drinks not only serves thirst-quenching but also can keep health. Learn about types of beverages to suit the needs for health, so that the condition of the body fluids are met effectively to keep your body every day.

Fitness drinks

- To build muscle: Milk
Milk contains whey protein and casein, both of which are essential amino acids, which help you work to build muscle.

- To streamline the body: Green tea or grapefruit juice

Green tea is believed to help keep the weight because the content in it increases metabolism. Meanwhile, grapefruit juice is also known to help maintain weight. Eating citrus fruits this kind known to be more effective than fruit juice.

- Getting rid of sleepiness: coffee or water

In addition to repel drowsiness, a cup of coffee will also increase the concentrations and energy. Another alternative is to drink water with a little spirulina powder, made from blue green algae that contains a lot of nutrients.

Accelerate healing

- For influenza: tea with lemon and honey

Consuming plenty of fluids, especially warm like tea with lemon and honey, can actually help cure nasal congestion. When a cold, you should reduce your intake of milk because it can make the mucus in the nose or throat becomes more viscous.

- For coughs: Honey

Honey can get rid of a cough caused by respiratory infections. You can add it in tea or warm water to help dilute mucus in the throat and coughing subsides.

- For dehydration: coconut water

The ability of coconut water in the body merehidrasi much better than water. The content of the natural electrolytes in coconut water is also good for consumption after exercise.

- When hungry: milk

Mealtimes have not arrived yet stomach is growling? Compared with fruit, a glass of water or low-fat milk apparently known to increase satiety.

- For a hangover or a headache after drinking alcohol: water, orange juice or a banana blender

Drinking plenty of water is key to relieving headache in the morning after you drank alcohol. Bananas in a blender also be an option because the potassium content increases the electrolytes lost. While the orange juice will help improve blood sugar again.

Fitness Friday - Zombies, Run! App

For someone who is obsessed with zombies and has recently gotten into running too, this amazing app mixed the two perfectly. I was so excited to discover this app and downloaded it immediately - eager to get out running and using it. This app is one thing that really helped motivate me over the summer and helped push me to get out running more.

The general gist of the app is that you are in the middle of a zombie apocalypse and you listen to this app as you work out - whether that be by walking, jogging, running or even cycling. The story unfolds between your different music tracks (so you can still listen to your music) and as you run you discover more of the storyline, which instructs you to keep running or even in some cases speed up further as there are zombies chasing you!

It is a really original idea - not anything I've heard of before - and I've found it really motivating. Because the story is ongoing, it pushes you to go for other runs as well as each mission unfolds more of the ongoing story. As you run you collect supplies which can then be added to your base in the app - you can watch as the hospital or armoury level up as you apply supplies to them. You discover new characters, each of which motivate you as well.

Additionally, your runs are saved not only on the app but also on the website, if you sync your account. The app will show you how long your run was, how many calories you've burned and also a brief summary of what actually happened on your 'mission' - the characters you met, the supplies you picked up etc. If you choose to sync your account, you can log on and see each mission/run in detail via the website. Here you'll see a map of where you ran and even pinpoints to where each event within the story occurred on your run. It also displays comprehensive graphs of your pace throughout your run, and how fast you were going at these points. Awesome right?!

Details on the website of my first run, click image to enlarge

I really loved using this app and it's made me go from someone who used to dread running in high school to now actually enjoying it.

Zombies, Run! is available on iPhone, Android & Windows Phone.

www.zombiesrungame.com // www.facebook.com/zombiesrungame

P.S Check back next Friday for another inspiring post about about becoming & being more fit and healthy or have a look at the Fitness tag!

Fitness Friday!

At the start of this year, I decided I wanted to try and tone up and be a bit more healthy. Well, I decide that every year really! A few months ago I was looking through some pictures and realized I had put on weight between last year and now. It was nothing major - in fact in one photo from last year I think I look a bit too thin, but I can't deny the fact that I miss my body being the way it was. Generally, I'm quite happy with my body. I love my curves. I really, really love them - they make me feel sexy and womanly and I wouldn't get rid of them for the world. But ideally, I'd like to just tone up - lose a bit of face fat, lose a bit of arm fat and just have a flatter tummy. But overall? My main goal has been to just be a bit more healthy. For someone who doesn't do any exercise and eats so much junk food, weight aside, I can't physically be in the best health I could be.

So recently I decided to finally do something about it. Over the past six months, I have dabbled in yoga which I do enjoy and I've gone for a few weeks on end managing at least half hour or so on Just Dance (so much fun!) - both of these are things I'll still continue to do but not to a specific schedule!

I know fitness and being healthy is a subject that interests a lot of girls - we have such unhealthy ideas of what weight we should be and how we should look that we often forget that the important thing is actually to just be happy and healthy as we are. So I've decided to start a new feature on this blog called Fitness Friday (original, right?!) where on a Friday I'll be posting about anything to do with being more fit and healthy. I hope it's something that interests you all!

Running is something I've especially wanted to get into. And I hate running. But when I hear people talk about how relaxing it is and how good they feel after a run, I feel motivated and I want to go out and run. Therefore I purchased myself a little running kit and began to get into running earlier this summer. I bought myself some proper running headphones because headphones always fall out of my ears and a little arm band velcro thing so I can run with my iPod or iPhone safely with me. This was mainly for music and apps to help track my runs.

Although I'll be posting about all sorts of fitness related things over the next few months and will be posting about running again, I thought as this is just an introductory post to this new feature, it would be a nice idea to talk about what happened on my first run only a few months ago.

Thursday 19th July 2012

Today I went for my first jog! I got myself all kitted up, grabbed Jasper and headed out. I was feeling a bit nervous admittedly - I thought I looked like a bit of an idiot in what I was wearing and that I'd end up looking really funny when I was running! I love taking Jasper out because I feel less self concious and also, bless him, he's getting old so he's not as fast as he used to be. He runs at just the right pace for a beginner like me, and of course he's a dog so he's constantly stopping to sniff things. This is good as it means I can take loads of breaks without feeling guilty! It was actually really nice, I alternated between jogging and walking - I did more walking than jogging without a doubt but it's still a start. Once I got going I didn't feel nervous anymore and I did start to feel a bit relaxed - it was nice to clear my head. I also finally got to put my Zombies Run App to good use which I found absolutely hilarious. Seriously, people must have thought I was mad as I jogged along, giggling and talking to myself (answering the guy on the app). But I loved it, I really think it's the coolest App ever - I'll post about this soon!

Then on my way home something strange happened. Being that this is pretty much my first run in at least five years, I wasn't looking good. I had no makeup on, I was in really boring jogging clothes (lots of grey), my hair was a mess and I was just about ready to collapse - and it showed. So this dude drives past me staring at me, but I think nothing of it. Next thing I know, a few minutes later, he's turned his car around, drove up the road and pulled up beside me to offer me his number! I kid you not! I don't think I look good at the best of times, but to have someone actually turn their car around after checking me out ON A JOG is pretty weird. I was slightly scared of course (but also a bit chuffed). It's definitely motivated me to go out again though! To think, I end up pulling on my first jog in five years...not bad!

The best feeling was just knowing that I pushed myself to get up and do it for the first time. It felt good that I took that first step and it made me feel really confident too. I didn't ache much as obviously it was my first run/jog so I barely pushed myself at all - but I did feel good about myself just knowing that I'd made the effort to do some form of healthy work out!

Do you go for runs? Is a weekly fitness feature on this blog something you'd be interested in?

P.S Check back next Friday for another inspiring post about about becoming & being more fit and healthy or have a look at the Fitness tag!

4 Effective Abbdominal Exercises for Men

Abdominal exercise for men should be properly and effectively in order to get maximum results sixpack stomach. Train to build muscle Abdominal can be done at home without going to the gym. Get six pack Abdominal is not difficult if you know what exercises you can do to make you a sixpack Abdominal.

4 effective abbdominal exercises for men that you can sample and demonstrated.

1. Modified Side Plank

Stages of implementation:

•     Lying on
•     The right hand holds the waist
•     Head and neck straight spine
•     Lift your body up
•     Contract your abdominal muscles to maintain balance
•     Hold for a few seconds

2. Alternating Sit Up

Stages of implementation:

• Lie on your back with your hands on your head
• Bend your knees
• Lift your body toward your knees
• Cross body by pointing your right elbow to left knee
• Return to starting position
• Repeat with the other side
• All movement should focus on your abdominal muscles

3. Medicine-Ball V-Up

 Stages of implementation:

• Lie on your back
• Hold an exercise ball with your second
• Raise both arms and legs simultaneously up to the body and legs forming the letter 'V'
• Lower slowly, and stopped before the feet touch the floor
• repeat

4.Raised Leg Crunch

Stages of implementation:

• Lie on your back
• Both hands behind head, legs bent
• Lift your body toward your knees, simultaneously lift your knees toward your face
• Contract the abdominal muscles do not use the back muscles
• Return slowly to starting position
• Exhale while contracting the abdomen and exhale as you return to starting position.

Balance exercise with a diet low in calories and high in protein every day, so you'll soon sixpack abdominal get.

Know The Proper Exercise for Burning Fat

Many people want to lose weight fat burning efforts. While much is wrong in trying to burn fat. The question is, what sports? when exercising? for burning fat. Therefore, know the proper exercise for burning fat.

For people who have never exercised, then any sport and at any time will help them. Make blood circulation more smoothly, also increases metabolism. But some of us are exercising half dead weight but still have not reached the ideal weight of a dream. So how does sports settings so that the outcome can be optimized?

Exercises that burn fat is cardio type exercise, such as running, swimming and brisk walking. Lifting weights and sit ups sports dalah forming muscle, not fat burners. 

"You need to understand, do exercise when the stomach is empty, such as jogging or treadmill."

Some people say, if you exercise on an empty stomach, where there is power? I say, we want to burn fat and not burn the food we just ate it? Fat is power 'backup' we. When the reserve will we wear? Surely, if the main power in a discharged condition. That is why if we want to burn fat, always do when the stomach is empty or when your blood sugar is low conditions.

Perform the exercise for approximately 45-60 minutes, and upon completion, instantly eat your breakfast, because you do not want your body to face the shortage of a long day.

But the most optimal way to burn fat in the afternoon is to do weight training for 45 minutes beforehand. After it ends with another sport that you love, whether it's a treadmill, yoga, swimming, or whatever it is. Make sure you lift weights used to burn carbohydrates during the day you consume. And weight training was shown to increase the body's metabolism. And do not be afraid to eat after exercise. It is a must. Do not ever eat after exercise.

Is True Assumption Effectively Burn Fat with Treadmill?

How effective exercise to burn fat? Is true assumption effectively burn fat with a treadmill, compared to lifting weights?

One would think that lifting weights is to build muscle while if you want to lose weight, the solution is the treadmill or take classes such as aerobics, and so forth. Which among these exercises that burn fat faster? Or it could be said to be the fastest?

These studies from Wayne Westcott, Ph.D.. D, of the 72 people who were overweight for 8 weeks of training. The respondents were divided into 2 groups. The first group to do 30 minutes of exercise with a bike. The second group did a 15-minute cycle status and added 15 minutes of weight training. The results of the study charter apparently is the only group doing the exercise bike, managed to lose 3.5lbs weight, divided into 3LB fat loss and muscle loss of 0.5lb. On the other hand, group exercise bikes and free weights, managed to reduce the weight of 8lbs, with details lost achieve 10lbs of fat and muscle weight 2lbs.

From this we can conclude that the best way to lose weight is to do cardio plus weight training in any form. Better than you move the class from continuing aerobi body combat, followed by the others. My advice, exercise smarter not HARDER!

Good Food While maintaining a Slim Belly.

Women want to get a way to create a slimmer belly, so it looks sexy and interesting. In addition to sports, one of the means used to achieve this is to exercise and keep eating. Know the type of good food while maintaining a slim belly.

Generally the best way to avoid the accumulation of belly fat is to avoid the consumption of soda, alcohol, oil, salty foods, and fats. According to Dr. Timothy S.Harlan, Medical Director of the Tulane University School of Medicine, USA, revealed all these foods will slow down the stomach and intestines to digest and empty.

1. papaya

several studies revealed that the enzyme content in papaya can help aid digestion. To better serve delicious papaya cubes with a mixture of plain yogurt at breakfast. Papaya can also dikreasikan for dessert, panacotta Mass or mashed papaya fresh delights.

2. "Oatmeal"

According to Harlan, oatmeal has a lot of fiber, carbohydrates and vitamins that are useful for digestion. He was advised to eat oatmeal at breakfast or process them for some food.

3. yogurt

Be sure to have the active ingredients in it. The content of micro-organisms will increase the amount of good bacteria in the intestines and helps the intestines to digest food more efficiently. Harlan advised to eat organic yogurt. If you need extra sweetness, add just a few tablespoons of strawberry jam into it.

4. asparagus

Asparagus contains probiotics in it. The content of this probiotic will relieve gas buildup in the stomach. Diuretiknya properties will reduce the excess water from your body useless.

Milton Keynes Sky Ride

On Sunday, I attended the Milton Keynes Sky Ride with my sister and had a really great time. As explained before, the whole event was set up to get people more motivated and to get them out using their bikes more. The events, which have been going on for about a year now, are a collaborative effort between Sky and British Cycling.

My outfit with the Sky Ride t-shirt - very stylish!

When me and my sister first got there, we weren't entirely sure where we were meant to be as we were pretty early, so we stopped off in Starbucks for a cheeky coffee/hot chocolate first ;) It was then when we spotted some people setting up outside and realized that it was one of the many different demonstrations going on throughout the day. We walked back to the car, got on our bikes and followed the general direction where people were heading to find the beginning of the route and lots of different things set up from a stall selling bike products to different companies explaining the biking events they offer themselves.

We started on the route which was really nice - it was generally very easy so that all types of people could do it whether you're a beginner or an expert. There were a few slow hills to go up but there was nothing particularly hard. I really loved that the route was completely sectioned off from all traffic as well, as I'm not a regular biker simply because I don't know any routes near me that are away from traffic and I'm not confident riding around traffic. Along the route there were different stops, including a lovely make shift outdoor cafe that had to be reached by biking down a beautiful off-set path surrounded by trees.

Once we completed the route we had another wander round then watched some of the BMXers and skateboarders performing tricks on a half pipe. I loved this and thought they were very impressive, so I took a few photos.

One of the BMXers doing tricks

I really enjoyed the whole day and it definitely made me more motivated to start bike riding again. What I loved was how many different companies they had at the event offering different ways to get involved. So many people think of bike riding as a solo sport but it really isn't the case. Some companies were offering group bike rides for only women, others offering more adventure like bike rides for those who really wanted to push themselves. It was a really nice idea and it was nice to see families getting involved as well with parents riding with children on seats attached to the bikes and much more. I'd definitely attend the event again and have already began looking on the Sky Ride website for more local events/groups.

I would definitely recommend anyone to have a look on the website and attend any future events if you're thinking about getting involved in getting out on your bike or already do anyway. It's a really nice way to avoid missing out because you might not have anyone to go with or might not know the best routes, or, like me, simply aren't confident enough to ride through traffic.

Sky Ride in Milton Keynes

This post is a bit different but I thought it was the perfect introductory post for a new feature I'm hoping to begin. I'll explain more on Friday but health and fitness is a subject I've wanted to approach for a while on this blog. With wanting to 'tone up' myself and wanting to become overall a bit more healthy, I thought it would be a nice idea to blog about how I try and change my lifestyle - the different methods I use, the results they give and finally my opinion about them. It's not always easy to stay healthy in everyday life in between work, socialising, blogging and more and we all know it's going to get a bit harder with winter coming up (I for one simply hibernate as soon as it gets cold!), so I think it's definitely something that will interest all you readers.

On Friday I'll also go on to explain how toning up and becoming more healthy is my main aim through out this feature and how to do it healthily without starving yourself or dieting.

This weekend is the Sky Ride in Milton Keynes, which is one of many events arranged to help people get on their bikes and have a bit of fun. The different events are collaborative between Sky and British Cycling and have been going for about four years since Sky & British Cycling first worked together to inspire the nation to become fans of cycling.

What they have done is arrange different Sky Ride events around the country to help people come together and partake. The events are taking place all over the country and offer free bike riding participation from weekly local rides to bigger events like the one this weekend. The rides are available to people of all ages and abilities, and you are welcome to cycle as much or as little of the route as you wish.

I am personally quite a fan of bike riding - it's something I always loved to do when I was little and it's something I've recently picked up again with my sister. My sister lives in the countryside and a few times we have gone on bike rides around the area, taking in the beautiful views and getting fit in the process. It's something I've really enjoyed and since getting some bikes at Christmas (which I need to get a new seat for the girls one because it really really hurts my bum), I enjoy going on the occasional bike ride alone.

Although I do like going out by myself (I love blasting my iPod whilst out), I know that cycling is something I'd partake in more if I actually had someone to do it with. Likewise, I don't actually know many nice routes around my area.

This is why I'm looking so forward to participating in the event this Sunday. I think it's a really nice idea as it's a great way to meet other cyclists and discover some new routes in the process. The website I used to sign up for the event was great too as it gave you the option to search for different local events and even search for and add biker buddies and groups. This is a really nice way to find some other people to ride with and you can also see who else will be attending your local event.

I'm really eager to get out on Sunday and make another start on my 'get fit/get healthy' routine. It's something I've wanted to blog about for a while and at some point last month I was even going on two short runs/jogs a week (*gasp* yes, me, the laziest person in the world!) but then I fell down some stairs drunk and hurt my ankle, so running hasn't really been on the cards for me lately. Kids, don't drink in high heels...nonetheless, it's just about feeling better now so going on this bike ride on Sunday will be a nice way to get back into the fitness thing without putting too much pressure on my ankle.

If you're interested in taking part then simply click here to find out more about the event this Sunday (or to search for more events) and register free for the event of your choice.

I'll be blogging again this week about the event and a further explanation of this new feature. Is this a feature you'd be interested in reading about on the blog? Does fitness interest you? Are you more interested in the exercise side of things or the eating healthier approach? Let me know what you think and do have a look at the website and let me know if you have any plans to take part!

www.goskyride.com

www.facebook.com/GoSkyride // www.twitter.com/goskyride // www.youtube.com/GoSkyride 

4 Ways to Test Heart Health

Heart disease is still ranked at the top cause of death. Age people with coronary heart disease are increasingly younger, triggered by an unhealthy lifestyle. Therefore, you should always consult your heart health on a regular basis, either through a series of medical check ups, and check it out yourself. You do not need special medical equipment to examine your own heart health. There are 4 ways to test heart health,is still in a state safe or not.

1. Waist circumference
Waist circumference is more broadly not only cause a muffin top or sagging fat around the abdomen. Women who measure waist circumference over 88 cm have a 79 percent greater risk of dying from any cause (including cardiovascular disease and cancer), rather than their waist size of 71 cm or less. To measure, wrap a tape measure around waist at its widest part (usually in the area near the navel).

"The stomach is largely a product made ​​in the kitchen," says Malissa Wood, MD, a cardiologist from Massachusetts General Hospital in Boston. To start merampingkannya, chewable seven to nine servings of fruits and vegetables and three servings of grains every day. Every two weeks, the consumption of fish, fisheries are also rich in omega-3, such as salmon. Try to consume 30 grams of fiber and at least 50 grams of lean protein each day. Do not forget cardio exercise for one hour, three or more days a week. Train your muscle strength is also two times a week.

2. Heart rate at rest
The size of the heart rate at rest or exercise (resting heart rate) could be the benchmark of a good fitness. The lower, the better your body. If you want to know the condition of your heart rate, before it got out of bed the morning, use your index finger and middle finger to find the pulse on the inner wrist. Detakannya count for 10 seconds, and multiply that number six times to find your heart rate per minute (bpm, or beats per minute).

Heart rate between 60-80 bpm is considered good, in the normal sense. "People have a very healthy resting heart rate below 60, and it is good. But resting heart rate above 60 and below 80 can indicate a problem of dehydration or underlying medical problems, such as thyroid disease or anemia," says Wood. If your size does not fit in the second figure, and you ate a pretty healthy and drink enough water, try to consult with a physician.

Basically, cardio exercise will also help lower the resting heart rate. But the best exercise is interval training. Perform high-intensity exercise in a short time, which will make your heart muscle is more efficient. Add to ride my bike with interval speed for 30-60 seconds, or run once or twice a week.

3. Heart rate after exercise
You also need to measure heart rate recovery after exercise (heart rate recovery). "The faster the heart beat returned to normal after exercise, the healthier your heart," said Cheri Wiggins, MD, physician in Twin Falls, Idaho.

If the heart rate does not go down at least 12 beats in one minute after exercise, you run the risk of heart failure, even death. Calculate your target heart rate with this equation:

(220 - age) x 0.6 = low point of the target heart rate
(220 - age) x 0.8 = high point of the target heart rate

Example: if you are 34 years of age, then (220-34) x 0.6 = 112 to a low point, and (220-34) x 0.8 = 149 to a high point

Then, start exercising, by running or cycling, until you reach that point (use a heart rate monitor to measure it). Then, stop and immediately count the pulse. One minute after you stop exercising, count your pulse again. Subtract the second number of the first number.

If the number is less than 12, your target is to exercise at least 150 minutes per week, or five sessions per 30 minutes, with aerobic exercise such as brisk walking. No need too ngoyo while doing so. On a scale of 1 to 10, perform with the intensity level of 4 or 5. So the better your cardiovascular conditions and heart rate after exercise higher, increase the duration and intensity of your workout.

4. Shriveled earlobe
Bottom of the ear lobe (which is usually pierced for earrings) are slightly folded or shriveled, are often cited as a symptom of coronary heart disease, high cholesterol, or diabetes. However, you do not need to immediately believe it.

"Heart disease does not cause ear lobe shrink, wrinkle or lobe that cause heart disease. However, these conditions seem to be a marker of an unhealthy lifestyle," said Sarah Samaan, MD, cardiologist at Legacy Heart Center in Plano, Texas, and author book Best Practices for a Healthy Heart.

Another study found a correlation of 80 percent between the folds of the ear-shaped diagonal in persons under the age of 40 years, with coronary artery disease. This fold will not disappear, but you can minimize the risk factors for heart disease itself. For that you need to know the history of heart disease in your family, keep your weight, blood pressure and cholesterol levels. In addition to exercise regularly, eat healthily, and avoid stress.