Earn your Christmas time FEAST!

Yup that's right....just like you work for your money you should also work for those yummy Christmas lunch calories. Cheat meals don't come cheap! LOL

We all know when it comes down to it and that Christmas pudding is staring you in the face.....you'll eventually give in! If you don't... WELL DONE!!!!!
If you know you will give in then the back up plan is to earn those calories BEFORE HAND!

Hit the gym twice a day, add in that extra workout daily from now until Christmas lunch, don't allow yourself any cheat meals until Christmas Lunch or what ever other occasion it may be.

The benefits:

• You wont feel as guilty when you do go for that fattening meal and pudding. You earned it, you planned on eating it and you know you've burned those extra calories in advance!
• You wont gain weight because you've "EARNED" those extra calories by working out extra hard a couple of days before the event.
• You start to understand how easy it is to gain weight by pigging out and giving into your cravings, you also learn how much work you need to put in to keeping a lean and trim figure, so you'll think twice before other pigging out sessions.

Now go earn that Christmas Pudding! Add on at least an extra 500-700 calories burning workout to your usual daily workout routing! So an extra hour of cardio should do the trick! 

Happy guilt free Holidays!

XXX

K

Your Holiday Workout!

Hello!
Apologies for not blogging in a week but I was away in Sunny Cape Town and decided to have a complete break which included one from E-mails, cellphones, social networks and blogging too..sorry!

But I'm back and I have some tips on what exercises and training to do while you're away on holiday!
Here are some of my tips on how to stay in shape whilst away :-)

Enjoy the Fresh Air

If you are going down to the coast to enjoy some ocean views and Sunshine kisses then it would be a crime to not enjoy the benefits of a beach holiday!
To keep your metabolism active and to start your day in a fat burning zone have a cup of coffee, no breakfast and go for a early morning beach walk or jog. Take your man, friend, children, baby in pram or ALL of them if that's the case LOL, and go to the beach!
 The Ocean is at it's calmest, the air is crisp and fresh, the beaches are not crowded and the Sunshine is filled with Vitamin D! AND it's not as hot and dangerous as it is mid-day.

Your goal is to walk briskly or jog for at least 50 minutes. You should be able to walk between 5-8 kilometers. It really isn't that much and walking/jogging on the beach is so beautiful you'll do 5km's before you know it! Get the heart rate up, get into your fat burning zone, breath in the fresh Air and enjoy healthy quality time with a loved one.

I walked every morning and did at least 7.5km's every morning. it was glorious! I envy all Capetonians! If you live in CT you are SO LUCKY to live in that beautiful city! ;-)

That's your cardio done!

Now..

Hit The Sand 

Do 30 lunges on each leg.

(a Lunge...do the exercise correctly to avoid any injury by not allowing your knee to go over your foot )

Then hit the sand and do 3 sets of 15 push ups and end off with 3 sets of plank to work all the core muscles! Hold the plank position for at least 30 seconds at  a time...DON'T CHEAT! ;-)) 

(make sure you dont dip your lower back, belly button pulled in tight and make sure your whole body is straight like a table top)

Now you're done for the day. 

Walk back to your hotel/holiday home and prepare a fruity summer Smoothie!

You know I like all things berry so mine was all the berries I could find, added into a blender with Bulgarian fat free yoghurt. You can also try Banana, cinnamon, tiger oats and a teaspoon of peanut butter for a more textured sweet smoothie ;-)

I've tried some awesome Holiday pack supplements. I'll post that this week too.

Now no excuses for not training while you're on Holiday ;-)

XXX

K

Celebrity Diet & Workout Routine- Nicole Scherzinger

This gorgeous lady fascinates me. I think she is incredibly sexy and has a gorgeous body....I recently watched the X Factor where she is one of the judges.

Every time I see her I want to know what she does to stay so trim & lean..... I did some research and here it is...our motivation for this week. MOTIVATION MONDAY! ;-)))

Nicole says she believes in Cardio. Cardio,Cardio! 

Nicole is a lucky girl because her job keeps her active! All the performing and dancing on stage and music videos gives her many hours of cardio and toning workouts.

When she's not performing Nicole does a lot of jogging and running for cardio and has a personal trainer who helps her keep toned and lean. 

For her core she does repeat crunches on an exercise ball. For her lower body Nicole practices her dance routines, runs and does many reps of squats and lunges.

Basically she does A LOT of cardio (we know this melts the body fat right off), stretches out and lenghtens her muscles from dance moves/routines and to keep toned she uses her body weight by doing many reps of lunges and squats. Now for her diet...

Nicole says that to slim down for a shoot she cuts out the following form her diet:

Carbs

Late night eating

Dairy products and

Salt

She tries to eat 3 healthy meals a day and if shes really busy she eats 6 small quick meals during the day.

Nicole likes to Snack on apples and peanut butter(my favourite snack too! )

So there you have it, keep up with the cardio, eat healthy and take up dancing! There's a lot of great dancing DVD's out there that teach you dance moves whilst shaping and toning you at the same time.

Here's some pics of this gorgeous lady.

XXXX

K

Celebrity Diet & Workout routine of the week

Jessica Biel:

Walking Lunges:

One of her favorite warm-ups is the walking lunge. "This stretches out the larger leg and glute muscles," says Walsh. How-to: With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 8-10 per leg.

Cardio:

"It's the cardio that leans her out,” says Walsh. After a ½-mile jog, they hit the track for two 200-meter, 150-meter and 100-meter sprints.

Core:

"Hanging leg raises don’t build a six-pack, but they flatten," says Walsh. "Jessica hates them, but she powers through!" How-to: Hanging from a high bar or rings, pull knees up slightly above waist. Do three sets of 15 repetitions.

Plyometrics:

Plyometrics: "These hurt," says Walsh of stair jumping. "Even athletes hate them. After Jessica did these the first time, she would've punched me if she had the energy." How-to: Jump from the bottom step of a flight of at least 20 stairs to the third. Keep going, skipping a stair each jump.

Weight Training:

Jessica's trainer suggests she use lighter weights with more  reps and keep moving, so it becomes a cardio workout.

For the mid section:

The Russian Twist. Sit down and lean back slightly. Hold a 5-lb. medicine ball and twist from side to side, 15 twists per side, three reps.

For shoulders/biceps:

Stand with knees slightly bent. Hold 10-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.

Jessica's Diet

"Clean foods"

— those that aren't processed—are on the menu Walsh created. "She eats complex carbs at the beginning of the day," he says, "and tapers off by the end."

Breakfast

1 cup of oatmeal with handful of berries.

Snack

1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.

Lunch

Salad with 5-6 oz of chicken, vinaigrette dressing.

Snack

A banana, apple or strawberries.

Dinner

6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice.

Sweets

A couple of pieces of dark chocolate.

*Courtesy of People Magazine 

Here's our motivation for the week ;-)

XXX

K

Getting back into action

So I haven't blogged in ages, I'm more of a verbal blogger! LOL, I've had countless hours of conversations with my friends on how to get back into gym & eating healthy, giving them tips and motivation.
It feels good to be able to motivate and help my friends.... and by doing so I'm helping and motivating myself!  ;-)

Ive decided to put it in writing and hopefully I can be of help to many more :-)

How to start?

The best way to get motivated is look at those you admire... I love Jessica Alba and Kate Hudson..
They both gorgeous, funny, down to earth and have the most amazing bodies!

So how do they do it?? I've done some research and they don't just wake up with perfect bodies. They work hard for their figures. These ladies eat right and train hard... and no it's not just one spinning class 3x a week... These girls train 2-3 hours a day!

I'm not saying we all need to give up our lives & jobs to train for a minimum of 3 hours  day, but what it does show us is that these perfect beings are only human...like you and I. Which means we can do it too! ;-)
If we can go to gym at least once a day for 5-6 days a week, 1 hour a day and eat clean, we too can have gorgeous healthy bodies, glowing skin and confidence to wear that little black number. Its not much to ask for...1 hour of your 16 hour day sitting on your toosh! No excuses we can all find that 1 hour a day.

Don't wait for Monday, go to gym today... do 30-40 minutes of cardio and then 20-30 minutes of circuit to wake up all those muscles in your body. If you have more time during the day or your weekend, take your dog for a walk, go to gym with your man or your girl friend, take up cycling..get active.

Remember to be conscious of what you put into your body, your body is your temple...look after it.
What would you expect Jessica Alba or Kate Hudson to eat? I doubt we'll see her with a coca cola in her hand or a beer, she's more likely to be seen with a bottle of water in her hand and snacking on some strawberries. I personally find it so inspiring seeing a gorgeous slim girl sipping on water and leaving a gym as opposed to one drinking a beer and smoking a cigarette!  Become who you admire....


Supplement of the week: Lecithin


Why Lecithin?
Lecithin consists mostly of  the B Vitamin Choline, and contains Linoleic acid and inositol. Lecithin enables Fats such as cholesterol and other lipids to be dispersed in water and removed from the body. The vital organs and arteries are therefore protected from fatty buildup. Taking a 1200mg capsule of Lecithin before each meal helps in digestion of fats and the absorption of fat soluble vitamins!
Sources of Lecithin: grains, legumes,fish and wheat germ.


Referece: Phyllis A.Balch (2006). Prescription for Nutritional Healing Fourth edition. New York. Penguin Group USA
Go get some at your nearest pharmacy.

Celebrity Diet & Workout routine of the week


 Jessica Alba's workout routine & Diet:

Her diet secret is “portion control” says her trainer in the latest issue of In Touch weekly, and “she knows how to keep her eating habits under control.” “She likes to have dinner out, but will only eat half of the food on the plate.”

In addition to a balanced diet, Jessica also watches her carbs, leaving bread and desserts off the menu. But she doesn’t deprive herself when she gets a particular craving “You need to indulge and have that chocolate cake whenever you feel the need.”

Jessica Alba’s Diet Plan
It’s a South Beach style diet, with lean meats, whole grains, low-fat cheeses, fruits and veggies.

• Breakfast
  1 cup oatmeal with berries with 3-4 scrambled egg whites when working on the film set.

• Lunch
  Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

• Dinner
  Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes

• Snacks
  handful of almonds or hot air popped popcorn

Jessica Alba’s Work Out 
Jessica is big on exercise with lots of cardio on the elliptical, stationary bike or treadmill for 30 minutes four times a week. She adds resistant-training including weights and yoga to tone up for her action roles in films.

http://www.celebritydietdoctor.com/jessica-albas-diet-and-workout/

Much Love K!

XXX