Coconut water is an all natural energy drink option that will do great things for your body. Here are some of the reasons you should incorporate the drink into your healthy lifestyle:
- Coconut water contains more potassium than the majority of energy drinks and has about 5mg of natural sugars.
- Coconut water is rich in vitamins, minerals, electrolytes, enzymes, amino acids and cytokine.
- Coconut water is more nutritious than whole milk. It is crammed with natural sugars, salts, and vitamins.
- Coconut water contains less sodium than any other energy drink.
- Coconut water has only 50 calories a cup.
- Coconut water is low in cholesterol and chlorides.
- Coconut water is a natural electrolyte and isotonic source which helps increase the body’s metabolism.
- Coconut water is low in fat.
- Coconut water contains cytokinins and lauric acid which can minimise the aging of skin cells, balance PH levels, and keep the connective tissues strong and hydrated.
Here at Fitness Fondue, we try to train abs at least twice a week.
The things about abs is, they are the hardest thing for most people to get, but most exercises will actually contribute to their formation. Weighted squats, deadlifts, pull ups, kettlebells, running, swimming, boxing…there are a million moves that will aid your quest for abs.
However, when you really want to blitz that belly, here’s what we suggest:
10-20 minute warm up cardio (HIIT for optimum fat burning).
10-20 leg plunges, 3 times, 30 seconds rest between sets.
20-30 Russian twists with a medicine ball, 3 times, 30 seconds rest between sets.
30 secs-1 minute of the plank, 3 times, 30 seconds rest between sets.
20-30 side bends, 3 times, 30 seconds rest between sets.
8-12 wood chopper twists on cable machine, 3 times on each side, 30 seconds rest between sets.
If you want to lose weight, work out hard or just get healthy, you need to keep your body hydrated.
Water and water based foods will have a constant flush-out effect on your body, getting rid of toxins and anything naughty that will do you no good.
As well as drinking water throughout the day (we suggest you keep a bottle on you at all times), here are some hydrating foods you can eat:
- Cucumber – 96% water
- Watermelon – 96% water
- Pineapple – 95% water
- Lettuce – 95% water
- Blueberries – 95% water
- Celery – 95% water
- Tomato – 94% water
- Cantaloupe – 92% water
- Grapefruit – 90% water
- Pear – 89% water
A burpee is a movement commonly used in circuit training, CrossFit and military workouts.
The movement goes as follows…
1. Get down onto your hands and balls of your feet (think push up position)
2. With a swift jump style movement bring your feet up to your hands
3. Jump up into the air
4. Get back into the original position and repeat
The burpee is extremely hard to do after three or four repetitions, and will challenge your body and mental strength to the max.
However, it is one of the absolute best exercises you can do as it encompasses both a cardiovascular and full body-strength workout. On top of this, the burpee can be performed anywhere at any time and requires minimal space.
We highly recommend you incorporate this movement into your circuit routine, run, or any kind of workout you can.
The problem with learning to eat healthy is learning to say no. It’s hard to choose the healthy options every single day.
Here are 5 ways to make your life easier:
- Don’t buy anything you know you can’t eat. If it’s not in the cupboard, you won’t eat it. Period.
- Carry a healthy option with you at all times. If you’re working out, a LOW calorie/carb/sugar/fat but HIGH protein bar is a great chocolate equivalent. If you’re not working out carry nuts, seeds, rice cakes or beef jerky.
- Prep your food. If you live/work in an environment in which it is hard to be healthy, prep your food every few days. Invest in some plastic containers and fill them with chicken/fish/veg, whatever healthy eating plan you’re on. That way your choice is already made for you when it comes to cooking meals.
- If you slip up and take that doughnut, don’t give up for the rest of the day. So you had one pastry, your next meal can make up for it. If you dropped your phone on the floor you wouldn’t think ‘Oh what the hell…’ and start stamping on it, would you?
- Go easy on yourself. If you find yourself eating a chocolate bar in bed, remember that tomorrow is another day to get it 100% right.
Pilates became the ‘in’ exercise amongst celebs few years ago, but unlike most fad movements, the workout can boast incredible results.
A lot of women use it to strengthen their core and tone up, but the benefits are much more extensive than this:
- Pilates focuses on stretching and strengthening the entire body to improve balance, muscle-strength, flexibility and posture. It improves joint mobility, as well as relieving stress and tension.
- Pilates incorporates elements of yoga, martial arts and other forms of exercise.
- Pilates is a good option for those suffering physical injury and in recovery as the exercises can be tailored to your body and used to strengthen specific problem areas.
Fitbag is a brilliant creation designed for those that can’t find the time to get to the gym, but are eager to fit in a frequent full body workout.
If you’re always on the go, can’t afford a gym membership or know someone of the like, Fitbag is a great solution and/or present idea.
The package is designed to give the user a full body workout, it includes 6 products and a workout plan which offers a wide range of different exercises that compliment each piece of equipment.
The package is ideal to use at home, take to the park or even use at work. Every package comes in a custom designed, fashionable and durable tote bag, which makes it easy to take on the go or to store conveniently wherever your lifestyle suits.
Fitbag is only £37.99 – a brilliant price for a portable full body workout and plan.
If you’re interested in the product or know someone that might be, click the link on the right hand side of the page or visit fitbaguk.com
Natalia Sloam asked nutritionist Elyse Sosin, RD:
1. Is there any protein in cream cheese or sour cream?
Not much! 2 tablespoons of cream cheese contains 2 grams of protein and 2 tablespoons of sour cream contains 1 gram of protein.
2. Is Nutella really a healthy option for meals or snacks?
Not really, since it contains about 100 calories per tablespoon, 50 calories from fat and 42 calories from sugar. The remainder is from protein. The ingredients are primarily sugar, modified palm oil, hazlenuts, cocoa, and skim milk, It is not a significant source of vitamins or minerals.
3. Do chickpeas contain more protein than carbs?
Here at FF, we answer emails every day from every kind of person imaginable asking us how to get in shape. Every reply we send is different as everybody has a different obstacle. Some people have stubborn belly fat, some have lower back pain, some don’t have enough money to join a gym and some have young children…
I began emailing a woman called Laura, who opened up to me about being a first time mother and the effects it had had on her body and time. I encouraged her to write a piece for us, hoping that all the first time mothers on FF who are interested in fitness can relate, and maybe take something from her experience…
“When I became pregnant for the 1st time last year I was a pretty healthy 29 year old who was fairly happy with her body. I ate a good varied diet and went to the gym 2-3 times a week.
Throughout my pregnancy I tried to follow a book called The Gentle Birth Method. The book advocates moderate exercise and healthy eating of which I reckon I was 60% successful – although I went a little off track during my final weeks! I was lucky in that I suffered no sickness or back pain and managed to stay fairly mobile throughout. I stopped attending the gym 4 months into my pregnancy and just tried to walk as much as I could. I’m 5ft 9 and never looked huge, but the baby weight distributed itself pretty evenly over my entire body, not just my tummy.
From helping you sleep better at night to helping reduce inflammation, cherries are one of nature’s superfoods. Here’s the skinny on cherry nutrition and health benefits.
* Cherries are bursting with vitamin C, iron, folate, magnesium, fibre, and are fat-free. One cherry contains only 4-5 calories! They are also high in beta-carotene – containing 19 times the amount found in blueberries and strawberries.
* Cherries keep cancer at bay as they contain high levels of antioxidants that help prevent cancer cells from growing out of control.
* Additionally, cherries are low in cholesterol and can help boost energy levels.
* Have trouble falling asleep? Cherries have been shown to contain a high concentration of melatonin, which helps lower body temperature and makes us sleepier.
* Cherries reduce risk factors associated with heart disease, lowers uric acid levels (which causes arthritis and gout) and inflammation.
* They are high in potassium and will therefore help with regulating sodium and blood pressure levels.
* They can help prevent varicose veins by strengthening blood vessel walls.
I totally understand that stepping into the free weights area in your gym can be scary and unnerving. We all find it hard to train around the big boys who stop and stare in the mirror every time they finish a set (I may be guilty of this myself). Please remember that these guys started somewhere and that there was a time when they, too, were a novice. Focus on your end goal, and a year from now you could be showing the new guy the ropes.
I often get asked where to start with weights. The best place to create a solid foundation from is with endurance work. This means lower weight but more repetitions.
You can find the suitable weight by trial and error upon completing 15 repetitions. If they were easy to complete then you need to increase the weight. If you started to fatigue by the 12th repetition then that’s the weight for you.
Something else that’s important is the speed at which you perform the exercise. For example, if I was doing a bicep curl, the downward motion is just as important as the upward. Don’t lift a weight and then just let it fall; ensure the repetition is fully controlled.
Try to train every body part (chest, shoulders, bicep, triceps, abs, back and legs) equally. Also, try switching up the way in which you train a specific body part. For example, one day do an incline chest press and next time do a chest fly instead. This enables you to hit the muscle in different ways and helps you to learn different techniques.