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Fitness December 5, 2016

The Top 5 Ab Workouts

Workouts for strong absIf you though that a flat an flab-free belly was out of reach for you, think again! By following a regime of 5 simple ab workouts, you could soon have the abs of your dreams!


  • Sit ups.

Sit ups can be difficult to master at first but once you get the hang of them they are well worth it. For the perfect sit up, sit on the ground, bend your knees with your heels touching the ground and place your hands on either side of your head. Ensure that your shoulders are dropped and then lie back until your back is flat on the ground. Then, raise your back up again. Repeat for 1 minute and then take a 10 second break. Repeat 5 times.


2) Crunches.

Another essential exercise in ultimately obtaining the dream abs, the crunch is crucial to your workout regime. To do this, lie on your back and place your feet on a wall, making sure your knees and hips are at a 90 degree angle. Then, squeeze your abdominal muscles while raising your shoulders and head. You could also cross your arms across your chest to avoid putting strain on your neck. Repeat 5 times.


3) Planks.

The plank is great because is works all of your core muscles. In addition, it is really easy to do. Simply get yourself into a normal push up position and then bend the elbows, resting your body weight on your forearms. Your body must form a straight line from the shoulders downwards. Once in this position, brace the core muscles and hold for 30 seconds. Repeat 5 times.


4) Seated leg raises.

This exercise works your abductor, core and quad muscles. It requires a chair with a back. To do a seated leg raise, get on your chair and slide to the front, placing your left foot on the ground with your knee slightly bent. Then extend your right leg directly in front of you with your heel on the floor. Ensure that your posture is straight and then roll your shoulder blades back while squeezing your ab muscles. Simultaneously, tighten the quadriceps in your right leg and raise the leg about six inches off of the ground. Hold for a few seconds and then slowly lower the leg down to the ground. Repeat 5 times and then switch legs.


5) Heel touches.

To finish off the perfect ab workout, perform a round of heel touches. Lie down on your back and bend your knees with your arms on either side of you. Use your ab muscles to rotate your right arm to your right foot and then back up again. Repeat with your left side. Repeat 5 times.

Fitness December 5, 2016

Health and Fitness Tips

If you have been thinking about finally achieving your goal weight, there is no time like the present to begin! As long as you are 100% motivated and determined to stick to your eating plan and fitness regime, there should be no reason why the weight should not gradually fall off.
As you are progressing along your weight loss journey, you may or may not notice that certain areas in your body contain fat that is difficult to shift. For many people, this is true for the belly area. If this sounds like you, it would be an excellent idea to avoid foods that are rich in saturated and trans fats as well as refined carbs. Examples of these include white bread, pastries, crackers, margarine and sugary drinks. Alcohol is also a major culprit and, while you need not abstain completely, it is wise to try and limit yourself to only 1 or 2 drinks per session, per week.


So, what CAN you eat? Well, the answer is lots- and often! In fact, you should be eating every 3 hours in order to prevent your body from going into starvation mode and storing fat. It is simply a matter of what you eat that is key.


A Mediterranean diet is a great and really healthy option as it is rich in monounsaturated fats that play a role in helping you to burn tummy fat. Not only this, these fats help to regulate the blood sugar level and reduce the risk of Diabetes. You can find monounsaturated fats in olives, seeds, nuts, etc.


The Mediterranean diet also includes a moderate amount of fish, dairy and loads of colorful vegetables which are high in essential minerals and vitamins. You can really play around with various dishes by trying different color vegetables together and trying different types of lean proteins.


Finally, ensure that you are getting the required minimum of 8 hours sleep as this also helps in weight reduction!