tag:blogger.com,1999:blog-32528753835069597372024-03-20T08:24:50.124+00:00Dress Me, I'm Your Mannequin...Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.comBlogger418125tag:blogger.com,1999:blog-3252875383506959737.post-44793613020185758492017-01-01T12:33:00.000+00:002017-01-01T12:33:15.641+00:00New Year. New Beginings...<div class="separator" style="clear: both; text-align: center;">
<a href="http://instagram.com/sallylouisep"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj19cTaK8PUw0oZtT31dyhFMQhe6LV4LftY5In9EMQoQEkh7bn9QkVO9B-nQpSTzPXTWree6T5119DqKKw9rue9qCd4d5x4uiH1m0gj3A1f9LvfX3jKUViNMqb_Z4hI-4IkUlEr80_rig-Z/s640/4.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> I started this blog over 6 years ago, with the hope that it would share my work with the world! Well a lot has happened in 6 and a bit years... my biggest dream was to become a fashion designer & I worked my butt off to achieve my best. I would not change my experiences for the world, but as time goes by, people change. I have changed. I no longer have the same dream - don't get me wrong, I still love designing, creating & sewing! But I also have other interests.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> And with that, I decided that it was about time to update my blog, to reflect me better; I am no longer purely fashion & I wanted to share that with all my loyal followers! So over the past 6 months, I have been secretly redesigning my blog. It may have a different name, but it's still the same blog at heart, just better!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> So with much sadness, this will be my last post on <a href="http://dressme-imyourmannequin.blogspot.co.uk/">Dress Me, I'm Your Mannequin</a>. I thank you all with all my heart for your support along the way! And hope that you will follow me to my new & improved blog - <a href="https://pinandtrim.blogspot.com/"><b>Pin & Trim</b></a>. It is a hive of all things fitness, fashion & food - a feel good blog there to inspire & motivate you. I can still be found on the same social media though. So please do stop by & have a nosey - <a href="http://pinandtrim.blogspot.com/"><b><span style="font-size: large;">pinandtrim.blogspot.com</span></b></a></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;">All the best for the New Year,</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Sally x</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Click bellow to visit my new blog!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><a href="https://pinandtrim.blogspot.com/"><img border="0" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0BlexM4iabrbDe_quFhVsArB6I1mcrUs5ytfFasUT_0FBMrl9rrMO3V9js185UcmK2fZ_j1kv2gGTTTasPXmDDltc2OT_awUYN68q4qKFrABzoEUKV8wJUWZ8zmedQ_jak2OrvUbSnMSw/s640/Logo+Take+1.jpg" width="640" /></a></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-78535267860146000252016-12-16T16:42:00.000+00:002016-12-16T18:05:33.871+00:006 Ways I Balance Indulgence & Fitness over Chritsmas<div style="text-align: justify;">
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Christmas is one of my favourite times of year - the magical decorations, the time spent with loved ones & of course THE FOOD! But with so much delicious temptation about, it's hard not to over-indulge now & worry about it later. Or there's the other route - be super strict, avoid all temptation, stay fit & not necessarily enjoy Christmas fully. Neither sound like the best idea to me! So that's why I thought I'd share with you my plan for this Christmas - how I intend to both enjoy my festive favourites & stay lean throughout.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;">1. GUILT </span>This is the first & most crucial point to address. If you feel guilty every time you eat a mince pie, that needs to change. This negativity will only drag you down. If you work hard, see that mince pie as a reward instead. For example, if you train hard & eat healthy 90% of the year, a few festive treats won't hurt. Equally that doesn't give you the excuse to over indulge for the entirety of December. That brings us onto my next point...</span></div>
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<a href="https://www.instagram.com/p/BMHYHW3A5nK/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjytImNHvM-AYVfCVkN5RWMIFSo_oURJbrQX8Zr6Bu-3RRZbRJ2wIpQpvCGmrnYDXqlXPCKuxVPMVC92ffUQVgj7ReB9MVveONly4nTN_gk1khOJXacmMRTa2O6GSuD0EJILlBpPLbGjfhx/s640/b.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;"><b>2. Balance </b></span>Just the same as any other time of the year; balancing your energy intake (food) with the energy your body needs is key. Try to stay <b>consistent</b> with your training, or even increase it slightly to allow for a greater intake of food. Or perhaps eat with a small 200-300 calorie deficit most days, if you know a big meal is coming up, to allow you the room to indulge. If you prefer small, frequent treats instead, try keeping to the calorie deficit in general, but adding a little Christmas treat each day - like a portion of chocolate. Just be sure to <b>not ruin the excitement</b> of the Christmas meal; just because there's little over a week till Christmas, don't use it as an excuse to continuously over indulge, or when Christmas day comes, the food won't seem quite as appealing. So just chose your treats & your indulgent meals wisely.</span></div>
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<a href="https://www.instagram.com/p/BL_h7AAAYir/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-PBmkP5J0RY4wTUmtfo5mpdlYBJdGlm2S4hpjt-RvMFKZBqe8KenLxPSob812ofUuTwYhDeEY2f5cY1mbtrHxzAy7J3QbLsp1UwWBkozCfPLdNC-oGjMmHiCSNos_Pc7zQyjELEqbF6Mh/s640/c.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;"><b>3. Schedule in Exercise </b></span>Write the days & times down in your diary of when you WILL work out. Be realistic though, but stick to these appointments with yourself. If you have to miss one, it's important not to beat yourself up about it though, but continue going to all your other sessions. A good way to ensure you'll work out, is to book into a class or with a personal trainer - then it's harder to cancel! Also consider adding an extra training session into your week, or upping the difficulty of your training - for example add HIIT training or weights, to use your time most efficiently. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47; font-size: x-large;"><b>4. Hydrate </b></span><span style="color: #741b47;">Be sure to drink a lot of water over the festive period - not only does is help flush out toxins, but it can also curb snacking. Lemon water in particular is fantastic for relieving bloating & has amazing health benefits. </span><a href="http://dressme-imyourmannequin.blogspot.co.uk/2015/10/fit-tip-friday-8-health-benefits-of.html"><b><span style="color: #4c1130;">Green tea</span></b></a><span style="color: #741b47;"> is another fantastic option. But it's not just about what we should be drinking, but also what we shouldn't. It's good to be aware of just how much sugar & calories are in our favourite drinks - hot chocolates, coffees, juices & fizzy drinks. Even if you're drinking a diet coke - there may not be as many calories, but you'll still feel bloated from too much fizz. Once again, it's all about balance.</span></span></div>
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<a href="https://www.instagram.com/p/BFJol6QL4Ti/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijqs6NzdNuvk8LNc81YOMA7BKZTIlG7nqIAB0zK4nzoEMNA3IXHPI_GQM25ztHscMyh45E4Xu1FoEuBW4PiYFzvQBogRyRZtoTXOOmwIAjjnThs5NwztOJXACDbUUT5P4rBwCc67cK4KXk/s640/e.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b><span style="font-size: x-large;">5. Plan</span> </b>Plan to be going to the gym 'x' amount of times a week. Plan what you'll be eating for a normal, healthy day of food. Plan when you are most likely to indulge - Christmas day, work party, visiting friends etc. Then you know how to plan the balance of keeping fit & enjoying your food. A few good tips here are not to stock the cupboards with lots of unneeded Christmas snacks - only buy the food you've planned to eat. Then if you want to treat yourself to a mince pie, you can, as you didn't just that afternoon help yourself to a whole box of Quality Street for the cupboard! Also if you absolutely love - for example apple crumble - you can plan ahead, to find a healthier option to make, so you can enjoy it guilt free. But as much as planning ahead is a fantastic idea, if you fancy a spontaneous Christmas walk or an early morning jog, do it!</span></div>
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<a href="https://www.instagram.com/p/BNruiutgj4e/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTU796IFElZTfOamfyE4a6W-j7zVE19OfImBhGMXL8xgWTbUoQSX3DAFdPLhnYpo51Pm3L2ph9vlH0fc8pyduHeu4eOUL9N9esoU_btwQ4-0d1aJQtjVx6Pdr40N1zkE07HzHx_3wQjG0n/s640/a.jpg" width="638" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;"><b>6. Drink </b></span>Some people find staying away from alcohol easy, others enjoy a drink with family & friends, especially around the festive period. You can still drink alcohol & be fit - just like you can still eat a donut & be fit - it's all about moderation. So chose wisely when you want to celebrate the most, don't just attend every club night, because it's Christmas themed. Also stick to clear spirits, the purer & higher the quality the better, mixed with soda or tonic water, as these types of drinks will be the least damaging to your fitness. Prior to drinking, be sure to eat high protein based meals, as fat & carbohydrates can be easily stored by the body whilst drinking, as your body will be prioritising burning the energy from the alcohol, in order to remove it from the body first. Another great tip is to order water - if after every 2 alcoholic drinks, you have water, your helping to not only keep your body hydrated, but to also remove the alcohol toxins from your body sooner.</span></div>
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<a href="http://instagram.com/sallylouisep"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0qE-ohE4-Es6l4kIGrAYj6Xagg6xeDXHubMwsu-XK1yf6Re1DXVTH2vPGsl53CMx5-I5a6wQKHZNBPEmYTMITFvmwdsBHB5fgWui8cavi18AHegyDSN2Ljcr9oZGRYWNnVATsHwl_nnz/s400/IMG_8101.JPG" width="320" /></a><a href="http://instagram.com/sallylouisep"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgixPUQwhm1oDsC0wnaT2PWVobzejtA2pH0mUDiGE7je4ivoE7_SB_0lexLD9s-vtt0BKhnDl6lc4BVMw9RPIUcTXzUJFussCZ5c6Lp3KY2mj9msDUh6iQYmteQb4YXfrvl7q0ipjGDIEz_/s400/IMG_8102.JPG" width="320" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> So they are my top tips & how I am going to do Christmas this year. Remember it is all about the balance - if you exercise hard & eat well, you can also treat yourself, completely guilt free.</span><br />
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> </span><span style="color: #741b47; font-size: large;"><b>P.S.</b></span><span style="color: #741b47;"><b> </b>So today is Save the Children's annual Christmas Jumper Day! So if you haven't already, it's not too late to jump in your jumper & donate to Save the Children! </span><a href="http://christmasjumperday.org/"><b><span style="color: #4c1130;">christmasjumperday.org</span></b></a></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-33725293938912971942016-12-13T17:00:00.000+00:002016-12-13T17:00:26.247+00:00Your Body Was Made to Move - Q&A with Matthew Miller<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #741b47;"> Following yesterday's post on the importance of taking care of your body, in order to keep active, I've asked former bodybuilder & creator of </span><a href="http://www.broga.uk.com/"><b><span style="color: #4c1130;">Broga</span></b></a><span style="color: #741b47;"> - </span><a href="http://millerthepillar.com/"><b><span style="color: #4c1130;">Matthew Miller</span></b></a><span style="color: #741b47;"> - his advice on the topic. Though only a short Q&A, he offers invaluable advice on how to stay fit & the importance of yoga when caring for your body!</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">"Yoga can be revolutionary in not only increasing other sports performances but prolonging the lifespan of an athlete & preventing injury"</span></div>
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<a href="https://www.instagram.com/p/8YxZ8aD0Y7/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj06zWyCJjInIC8VeepIW0MKhohy73CrQBQRLnbMwvB3zL0y9E6EEfxl_9ITU011dlJeO9Gwp69YZh5bY44XSSpyC0DbQThPIpwMTs_Z4q3kiK2meru7fmoFiAn-ZvjxbIFka377g1n4dDC/s200/n.jpg" width="200" /></a><a href="https://www.instagram.com/p/BJqc-IFBDS3/"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSXKVf_V4BytcLRhF0AL8ujpcXs_X-Vj5X8hQOIDC-JPLY5VeHFipqUuiuzAEq0IULs4DBtWUs4AEwyiQyUoMMJFtPUgvGrR35YeWrgJKkGblkkT0dszOiLTrCiAjyIdINJxVmInv15Cj9/s200/i.jpg" width="200" /></a><a href="https://www.instagram.com/p/BFtI33yj0bn/"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2nLafX0T47LKbIoOkTnvGBSHb5wVyOdvgfqcy3f96m2w_3H9eguaD7gvRAdE8qjPuRVJMaJM1feExSt_pRdZfa7x81BVRhTX9V7R-SmHSxdyYDYRM7UPu8EYxd__74px8sH8g1EkfGeY/s200/m.jpg" width="200" /></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b> Hi Matt, thank you for chatting with me today. I know my readers are all keen to know your advice on keeping active & injury free, but first, I'd love to know how the transition from weight training to yoga came about?</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> Yoga was never even discussed, much less on the table as an option when I was playing Football in California. Even when I later moved into competitive bodybuilding, the emphasis was only on aesthetics & never on mobility, injury prevention or longevity. I only made the transition when I was working on a television show called Fat Fighters on Channel 4 & was asked to be the first male ambassador in Europe for Lululemon. It was only then, with the help of a private tutelage from two of the female ambassadors (& yoga superstars in their own right) that I had a lightbulb moment of what yoga could do for someone like me.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>I couldn't agree more! So do you find yoga helps aid other aspects of your training? For example mixing yoga & weight training?</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> Yoga is an invaluable tool for not just career athletes but to any sport minded person. Most sports are rooted in becoming highly efficient with very specific movements. This is ostensibly at the expense of all the rest of the range of motion not used in the activity. And it is these imbalances that are typically the cause of pain & injury that develop. Yoga can be revolutionary in not only increasing other sports performances but prolonging the lifespan of an athlete & preventing injury.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>As for those post exercise aches & pains, what would you recommend to keep active & ensure you're ready to take on your next workout?</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> Although I like the idea of a quick 5 minute pre or post workout stretch, it is in no way addressing muscle & joints as they need. <b>Stretching is a dedicated activity that requires the same level of attention paid to the actual sport you do.</b> Dancers are a fantastic example of this. A warm up will typically be an hour even before an actual practice session begins! My advice is make the effort to <b>plan a yoga session in your week as an "active recovery"</b> day & take that just as seriously as you do your sports activity.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>That is fantastic advice - I will be sure to practice the active recovery day this week! Talking of weekly activities, what does your typical week of exercise look like for you?</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> My day of pro sports competitions & the physical abuse that comes with that are long over. Now my concern is maintaining a youthful mindset & body for as long as I can. To that end I practice a varied approach to my workout week. This means I want to address my muscular strength/conditioning, cardiovascular fitness & mobility every week. So I try & get in 3 resistance training sessions, one flat run, fill or spin session & one yoga session a week.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>And finally, do you have any motivational words to keep us going strong?</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b> It is never never too late to be better than you are.</b> And it is never to late to turn back the clock on some of the physical problems we have caused ourselves!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Eat green, your cells will be nourished.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Stop smoking, your lungs will heal.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Walk or jog, your heart will strengthen.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Get into a yoga class, your body will lengthen.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Try a sport or new activity, your muscles will strengthen.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #741b47;"> Thanks, that is some truly inspiring advice you have left us with. Very honest & very helpful. If anyone would like to know more about Matt or Broga, then check out </span><a href="http://millerthepillar.com/"><span style="color: #4c1130;"><b>www.millerthepillar.com</b></span></a></span><span style="color: #741b47; font-family: Georgia, "Times New Roman", serif;">- it's worth the visit! Plus Matt has a new Broga DVD out now, so go have a look - </span><span style="color: #4c1130; font-family: Georgia, Times New Roman, serif;"><a href="http://www.broga.uk.com/"><b>www.broga.uk.com</b></a></span></div>
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<a href="https://www.instagram.com/p/BKgMfkmh185/"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX2dxXOq-CEe65n9S7HbpSjM4lkQH8bz2-PccYA1aWvNTmhYg8Y-b-l9w6b-7LDZkCri8cg6H-XwiSzLamp-qOLF42WkHTIwfBQzv5kg49wDh-dVbPNDD2A-GAOXNOQ2mBbdhfF26VV4to/s200/g.jpg" width="200" /></a><a href="https://www.instagram.com/p/BNMPp7yBQfd/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI6tXxuLX3spA-JwWCnrODGTc5j81IAMvU3JK9r9Oa_63qEN8iqy20yUgvMw7MpiUhFLKm-3ZvR98fCi1GY4qOB_2NIlObZQVabk2CgMiUBW-19pY-peUi3b0Y08Hg3rJYWvwaCV-pF-AB/s200/c.jpg" width="159" /></a><a href="https://www.instagram.com/p/BKDqlxQBJU_/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih0gby2zjLnKAtk7eqJ_behtwFqtdVzFBmofoN26Y9IhLX8Cbe76A0wswpqjm0JpB-PYIFcxdif_Udj0UL2Zezxuu-XTxrDifo67eTFA8CpBHrDAqsPcAa_BNw52XH7i5YRKRj0ig86Ur_/s200/h.jpg" width="157" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #741b47;"><span style="font-size: x-small;">Thank you to </span></span><span style="font-size: x-small;"><a href="http://solgar.co.uk/"><b><span style="color: #4c1130;">Solgar</span></b></a><span style="color: #741b47;"> for a fantastic event - themed around mobility & your body's health - and for introducing me to some inspiring people!</span></span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-24169569189911762332016-12-12T17:00:00.000+00:002016-12-12T17:00:14.146+00:00Your Body Was Made to Move - Exercise & Supplement Guide<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; text-align: justify;"> It is remarkable really, just what our bodies are capable of doing! But do we truly make the most of it? Be it a gentle stroll or a hardcore HIIT session, exercise of any kind is fantastic for our bodies. And as long as we challenge our own personal bests, we continue to reap the rewards. However, despite the benefits of frequent exercise, it can cause increased stress on our joints. So I went to go & meet with the team at Solgar to discuss exactly what can be done to keep our bodies as healthy as our lifestyle!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3msQjpchNlOqhRdhf7ffOJUJTnCBgn5eKBnr57Dvy-P2eKuAvpKX_5GxyYNjqMbDNx5hXs37G-FXu1SH9GXMIsPKgggYMolIcZhSaIg_wBc7bn0ISV9mUC3IL7-Z3DpfG2BU_qBUyJm5d/s1600/image1.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3msQjpchNlOqhRdhf7ffOJUJTnCBgn5eKBnr57Dvy-P2eKuAvpKX_5GxyYNjqMbDNx5hXs37G-FXu1SH9GXMIsPKgggYMolIcZhSaIg_wBc7bn0ISV9mUC3IL7-Z3DpfG2BU_qBUyJm5d/s640/image1.jpeg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> </span><b style="color: #741b47;"> "Joint health is no longer something that the over 50's have to worry about. An increasingly active younger population & the rise in people taking up competitive sports & training in their leisure time means that we all now have to focus on how our physical activity might impact on our body in the long run - especially on our joints!"</b><span style="color: #741b47;"> - </span><a href="https://laurawilliamsonline.co.uk/"><span style="color: #4c1130;"><b>Laura Williams</b></span></a><span style="color: #741b47;">, Fitness Expert & PT.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">What happens to our bodies when we exercise?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Although there are millions of benefits from exercising, there is a couple of downsides. The more we push ourselves in our workouts, the more stress & impact the exercise will have on our bones & joints, which in time may lead to injury or a decrease in mobility. During extreme exercise, our bodies also produce 'free radicals', which increases oxidative stress within our bodies & can over time effect our health. BUT for every problem comes a solution - this time in the form of exercise & supplements. It is good to note that free radicals can also be fought with a healthy diet - for example eat foods high in vitamin C & E.</span></div>
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<img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVlBYrd4UAkH9-gfhCmKgZM_qze0asv8nzBl_OzJLITW9Hdgah-DdNK44J3Gedz-mzSC2ImRYGfiYP85DWBB6yWmwI7VFNb517CRL0FewUBG5dY8y4DFJ8W8Sn7dbC6Ijh0DerbVPZCPZw/s200/image4.jpeg" width="200" /><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj6w1rcPZxVh7laD2on-139h9F2haTFiX14ii2X3k1sYEM69bJPbIEFTTARSHBOQXPauwjSh9lcN2ujOesJczs9glkRexQ6W_fDty_LSgHq20Pt1mta-ug_9FVMhwsQ9ohV_BEllsIOBIB/s200/image6.jpeg" width="200" /><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_HNQRrG_Njr0P0jFYM-zV_wzDpYfKQ3BVseVV9jrnyhjBO_nbJh58UgWCwHweF57J8N-diipvy7vFiqYepteE15MDU9cTOiBOV1dXTYHND8ypEPzoubsg8mFCFJRCaBTZqoJoIPR-_ey0/s200/image3+%25281%2529.jpeg" width="200" /></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Exercise that can help us stay flexible</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> It is often said that you should compliment your main exercise or sport with something different, to either improve your strength, mobility, endurance... in order to thrive at your main activity. For example, I do weight training 5-6 times per week, but I also compliment this with some cardio to increase my endurance & yoga to keep me flexible. So I spoke to bodybuilder & creator of </span><b><a href="http://www.broga.uk.com/"><span style="color: #4c1130;">Broga</span></a></b><span style="color: #741b47;">, </span><a href="http://millerthepillar.com/"><b><span style="color: #4c1130;">Matt Miller</span></b></a><span style="color: #741b47;">, about the best exercises to keep you flexible & active...</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"><b style="color: black; font-family: "Times New Roman";"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">7 Stretches to Keep You Flexible</span></b></span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> It is important to remember not to force yourself too deeply into stretches, only go as deep into the stretch as your body can handle - we all have different ranges of flexibility! And in time, we can improve.</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My Supplement Guide for Joint Health</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> As effective as a well balanced diet can be, added supplements & vitamins can be a great boost. Here are just a few from Solgar that are a particular favourite of mine...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIBRiP87XUIIosqemIlzD2bRvQy4mVXw0ZWyCDHHRN_15T8aoggVSlTGHG48507BiQYCgii0_W-XGMhWZ_TKyLOcsBv8cp3uEiSlrtxAlOdV2rt4BVeslE_j0-XtoFtZiq4OVyM37tOwj/s1600/image3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIBRiP87XUIIosqemIlzD2bRvQy4mVXw0ZWyCDHHRN_15T8aoggVSlTGHG48507BiQYCgii0_W-XGMhWZ_TKyLOcsBv8cp3uEiSlrtxAlOdV2rt4BVeslE_j0-XtoFtZiq4OVyM37tOwj/s640/image3.jpeg" width="640" /></a></div>
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<span style="color: #4c1130; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><a href="http://www.solgaronline.co.uk/solgar7-joint-support">Solgar 7</a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>What?</b> 7 natural ingredients, for a noticeable difference in 7 days. This once daily supplement can be used to target the occasional pains that occur from physical activity. It targets both structure & function of the joint, by supporting the collagen building blocks & sensitive joint cartilage, to strengthen & repair, whilst targeting joint inflammation & pain, to enable the natural range of motion & flexibility.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Why?</b> I would use this if I had an ongoing twinge, to help support the over stressed joint, to allow me to recover & continue with my normal training. For example if I had a twinge in my lower back or knees. I would take them a little longer after the pain had gone away, to ensure full recovery.</span></div>
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<span style="color: #4c1130; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><a href="http://www.solgaronline.co.uk/Full-Spectrum-Curcumin--30-softgels_p_1054.html">Solgar Full Spectrum Curcumin</a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>What?</b> With 185 times greater bioavailability - meaning that our bodies can more easily absorb the benefits from the curcumin - this is one of the most advanced curcumin products on the market. Derived from turmeric, it is known for it's anti-inflammatory, antioxidant & anti-microbial properties, which can help bring relief to joint pain & tenderness.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Why?</b> To be taken when feeling a little sore, or as a daily supplement, to help support joint health, especially when taking part in demanding exercise.</span></div>
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<span style="color: #4c1130; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><a href="http://www.solgaronline.co.uk/Solgar-Extra-Strength-Glucosamine-Chondroitin-MSM">Solgar Extra Strength Glucosamine Chondroitin MSM</a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>What?</b> Our joints are subject to daily wear & tear, so when you factor in physical activity too, they can be put under extreme stress - the solution, to keep them nourished in order to keep them healthy. While cartilage can protect our joints to a certain extent, chondrocytes (found within this supplement) can help repair damaged cartilage. Meanwhile the glucosamine ingredient helps to stimulate the production of collagen, which is a strong, fibrous protein matrix that forms the foundation of cartilage.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Why?</b> I would take this supplement to aid me when taking part in demanding physical activity, to ensure I am protecting my body, whilst challenging myself. </span></div>
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<span style="color: #4c1130; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><a href="http://www.solgaronline.co.uk/Ultimate-Bone-Support--120-tablets_p_894.html">Solgar Ultimate Bone Support</a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>What?</b> A supplement providing high levels of key minerals calcium & magnesium, in an organic with key ingredients to make the minerals easy to absorb & utilised within our bodies, to help towards strong, healthy bones.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Why?</b> To be taken as a daily supplement, to help keep bones at their healthiest.</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">YOUR CHANCE TO <u>WIN!!!</u></span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> As it is the season of giving & to coincide with all your new years resolutions, <b>I am giving away a goody bag full of supplements, vitamins, drinks</b> etc to help kick start your new years healthy living! Solgar will be featuring in this goody bag! So keep your eyes peeled to my social media for more details. I will be picking my most engaged follower to win - so whoever shares, likes, follows, comments the most! Good luck :)</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-27869839956470889812016-11-25T12:30:00.000+00:002016-11-25T12:30:13.768+00:00Clean Eating Made Easy - What I Eat in a Day<div class="separator" style="clear: both; text-align: justify;">
<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> I see so often people falling short of their goals because they're either constantly dieting & depriving their bodies of what it truly needs, or they just feel at a loss as to what to eat. So I thought today I would share with you exactly what I eat in a week, to show you just how easy it is! So ditch those naff diets - its time to fuel your body with what it needs, to enjoy what you're eating & to understand why you're eating it!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> Before I begin, there's a few important things to note...</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b style="color: #741b47;"><span style="font-size: large;">1.</span> </b><span style="color: #741b47;">These portion sizes are specific to my macros (currently on 2090 cals, 261g carbs, 58g fat & 131g protein). So take a note of your height & weight & enter them into an online </span><a href="http://www.bodybuilding.com/fun/macronutcal.htm"><b><span style="color: #4c1130;">calorie calculator</span></b></a><span style="color: #741b47;"> to give you a rough idea of your daily intake. You can also use a </span><a href="https://www.myfitnesspal.com/"><b><span style="color: #4c1130;">calorie counter</span></b></a><span style="color: #741b47;"> to help stay on track.</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b><span style="font-size: large;">2.</span> </b>If you wish to gain weight, increase your calories & to lose weight, try a calorie deficit of 200-300 calories, to make it more sustainable. It's as simple as that!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b><span style="font-size: large;">3.</span> PLEASE DON'T</b> cut out a whole food group! Carbohydrates are an important source of energy, especially on training days, whilst fats also provide energy & are utilised on rest days. Calories are one of the easiest forms of energy to keep tabs on though, so don't be shy of them - your body needs the energy! Meanwhile protein is important for muscle growth & repair. This is a very broad explanation, but it's to help you understand the importance of each food group.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> So here is an example of what I eat in a week - it is easy to prepare, nutritionally rich & most importantly very tasty! Plus the smaller portions & frequent snacks keep me full all day & on track from bringing on sugar!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-61tyvweZG9iyc474ViuRIL8XPTHwy8uHy-771lzj4eivG5yCv1s1I-sXxId930JMTJkFJFy56FHq0u0S3XqCazJAn05eul7RHfhTZag5W8Nye96sqR0MUfjPb_8OGiv6LP2KYZvjE3jw/s640/15182435_10211479575015616_1744853014_o.jpg" width="640" /></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">BREAKFAST</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Overnight oats + Green Tea</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">* <b>TIP</b> - Try making porridge with coconut milk to add flavour, so you won't need to add a topping, such as honey *</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="528" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpvM7-8x_lryb_pt2praE5k-C5y53_tstMNXn2euok6swncx4CgVLte7JHP6uXuOlxFSjD0J0fwFnMVtIcr96juF32U_TyQG5FuV6GJcFUL6FBlSci7E2XpkycbYtsSrcHHxSyChWwsCtE/s640/15182566_10211479574895613_1484119703_o.jpg" width="640" /></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">MID-MORNING SNACK</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Oat Biscuits + Homemade Cappuccino</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">* <b>TIP</b> - Make your own cappuccinos, lattes etc instead of buying them - you can use skimmed milk & water & less sugar, making them a lot healthier (& cheaper) than buying one *</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnA99sIZFw4VzABxeUjwEZuM5Z1Ukf0w-3RJxiV-3POBu_gy6v5EB88-YCiV2zbq8MgaWL6-h4H_4NXNNWHxss-zKbQsuW7cS0ClGOl9rg7UFgIYb8HCljcfyJVYHirME0byU78kAz8UGp/s1600/15215906_10211479574815611_2078417421_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnA99sIZFw4VzABxeUjwEZuM5Z1Ukf0w-3RJxiV-3POBu_gy6v5EB88-YCiV2zbq8MgaWL6-h4H_4NXNNWHxss-zKbQsuW7cS0ClGOl9rg7UFgIYb8HCljcfyJVYHirME0byU78kAz8UGp/s640/15215906_10211479574815611_2078417421_o.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">LUNCH</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Soup + Black Coffee</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Carbs from my pitta, protein for my cottage cheese & soup & a square of dark chocolate to help prevent blood clots, whilst the black coffee picks up my energy & metabolism for the afternoon. An easy yet well thought out lunch - everything has it's purpose!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8HeFwl-r4NeCqwypRy1vPsR3z1_KwxtsMYt1-IBtnDZR49dFXRMcXCTnBbEjxGO6WzjyrDZ0Tv3w4ulcy_p8d06k1u3rVucwvuMmPw2BLcOb1ShWO-jVAeVdB7ddC_HKj1OjlWcFzzVw-/s1600/15184104_10211479574455602_272715717_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="432" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8HeFwl-r4NeCqwypRy1vPsR3z1_KwxtsMYt1-IBtnDZR49dFXRMcXCTnBbEjxGO6WzjyrDZ0Tv3w4ulcy_p8d06k1u3rVucwvuMmPw2BLcOb1ShWO-jVAeVdB7ddC_HKj1OjlWcFzzVw-/s640/15184104_10211479574455602_272715717_o.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">MID-AFTERNOON SNACK</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Apple + Peanut Butter + Lemon Water</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Banana's are also a fantastic alternative!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">* <b>TIP</b> - I aim to drink 2 litres of water a day. Add lemon for flavour, great health benefits & to decrease bloating! *</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQ3FD0Gr9vbc2cmg1dddULYsA60SxxjO_0wNUyLAu0LAdPLPb15Qac079alpUMeShyphenhyphenDM4vhqb7gUxwQDJ1bCugoXkSt6yPgXZs3SSWSZVzye_UbRupE9FKoS1Y0zOeltlwuSogTP4MFDt/s1600/15205540_10211479574295598_927500242_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="542" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQ3FD0Gr9vbc2cmg1dddULYsA60SxxjO_0wNUyLAu0LAdPLPb15Qac079alpUMeShyphenhyphenDM4vhqb7gUxwQDJ1bCugoXkSt6yPgXZs3SSWSZVzye_UbRupE9FKoS1Y0zOeltlwuSogTP4MFDt/s640/15205540_10211479574295598_927500242_o.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">POST WORKOUT SNACK</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Tuna + Salad Cream</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">* <b>TIP</b> - It's important to intake protein after weight training, to repair & build your muscles. Tuna is extremely lean & high in protein, but other good options are chicken & protein shakes with water *</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ARJkcbP2LizIDSfe6gMS2XR20DYX7fXvXOAdEO13ANvXiavJkFBzYzCjNPxQNW6_Wi-8SWnl9lSpGImGukUi7cBSxULeL33OCfkSDrcRhEv9NL5C7IULhUmuEqIPczsEVwtrWCgLdCq/s1600/15216207_10211479574095593_1775160001_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="502" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ARJkcbP2LizIDSfe6gMS2XR20DYX7fXvXOAdEO13ANvXiavJkFBzYzCjNPxQNW6_Wi-8SWnl9lSpGImGukUi7cBSxULeL33OCfkSDrcRhEv9NL5C7IULhUmuEqIPczsEVwtrWCgLdCq/s640/15216207_10211479574095593_1775160001_o.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">DINNER</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Oven Cooked Peri Peri Salmon + Mozzarella Stuffed Mushroom + Baked Veg</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">* <b>TIP</b> - Reduced fat mozzarella, cottage cheese & Greek or Icelandic yogurt are great alternatives to meat, to increase your daily protein intake *</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-8QkSwNR5NYUam2sz20H0d8-TyIRnvL55zbJy3UVTjQbmpXCcUeQOyGpqXKVpf-uvyI7XXQciHZjSstPD8rJoGTZPIn_hH5Ps55VxOYBLfRccnMEwUuGqHQjnh4iC6ZK0RL6G9qibgd3/s1600/15215769_10211479573735584_620190027_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" height="454" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-8QkSwNR5NYUam2sz20H0d8-TyIRnvL55zbJy3UVTjQbmpXCcUeQOyGpqXKVpf-uvyI7XXQciHZjSstPD8rJoGTZPIn_hH5Ps55VxOYBLfRccnMEwUuGqHQjnh4iC6ZK0RL6G9qibgd3/s640/15215769_10211479573735584_620190027_o.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">BEDTIME SNACK</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Sugary Tea + Protein Yogurt + Chocolate</span></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">I know bedtime is the worst time to treat yourself, but it keeps me motivated all day! So why not!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> I hope this helps to give you new ideas of how easy healthy eating can be! If you'd like to know more or want more inspiration of healthy meal plans, contact me or leave a comment bellow! </span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-57346552353016331022016-11-17T18:40:00.000+00:002016-11-17T18:40:35.817+00:00AW 16/17 Trend Report - Part 3 - Concept<div class="separator" style="clear: both; text-align: center;">
<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Part 3 - Concept</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> This season I have noticed 4 recurring themes, inspired by culture, OTT personas & locations. These have included the overly feminine, minimalism, Eastern florals & Western fantasies. My personal favourite is the overly feminine. Take a look & see what inspires you the most this season...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTlaT3Fiv9D-bvd-rQ15OVHIk-CuTPcjUQBnBizC9jrtrVQz48tmZx8HSYnXoiYqL-XsGSftDW_ZvprS9hIjUfq0guec2k9Kz-xK3g_Vqjtt_yHTlVpLzfklI8S0-nnU_8Z5_wqjHsLGhp/s1600/Trend+Twin+Peeks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTlaT3Fiv9D-bvd-rQ15OVHIk-CuTPcjUQBnBizC9jrtrVQz48tmZx8HSYnXoiYqL-XsGSftDW_ZvprS9hIjUfq0guec2k9Kz-xK3g_Vqjtt_yHTlVpLzfklI8S0-nnU_8Z5_wqjHsLGhp/s1600/Trend+Twin+Peeks.jpg" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Twin Peaks</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">If you have never seen the David Lynch TV program, Twin Peaks, then go watch NOW! This surreal crime drama, set in a small American logging town, is anything but usual. It is an eerie, disconcerting & extremely addictive classic that you'll never forget. Anyway, enough of the program, it is it's styling we're interested in. This is small town early 90's American fashion, where diner dresses, bulky hand knits & your boyfriends letterman's jacket are your style staples. Watch the program & you'll understand!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> <b><span style="font-size: large;">Scream Queens</span></b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Another TV program where I could see it's styling matching so well with what is on the runway this season. Once again, if you haven't seen... watch! This is more fun, colourful & OTT, but it is brilliant all the same. It's time to channel your inner Chanel Oberlin (or inner sorority queen if you still haven't watched) - but leave her attitude at home! Look for statement pieces, feminine, fun, bright, sparkly, textured... creative-couture-like pieces. Chanel, Versace & Dolce & Gabbana are great to look to for inspiration - they're so rich in concept & individualism.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2jK5-vVphSMVFyFamtVAlLpdmGI_s8UGmL-aKmFAOJRNaax1AaJgpaf7xM0kjh3zhTm7PsrROXpdjVwgw1bauRAEv2XfPOey3r32pLaxwdEXi8SByTz2jl0puN0FWbx_9fgeht1ZCfM7B/s1600/Trend+Ladylike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2jK5-vVphSMVFyFamtVAlLpdmGI_s8UGmL-aKmFAOJRNaax1AaJgpaf7xM0kjh3zhTm7PsrROXpdjVwgw1bauRAEv2XfPOey3r32pLaxwdEXi8SByTz2jl0puN0FWbx_9fgeht1ZCfM7B/s1600/Trend+Ladylike.jpg" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>She's A Lady</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Last but not least of the feminine trends. This is inspired by a certain persona, ladylike, overly feminine & supposedly the epitome of perfection. Look out for beautiful feminine cuts, bright florals & prints & detailed embellishments. Complete the look with styling, by adding a dainty bag, statement jewellery & even a pair of cats-eyes sunglasses to really perfect the persona.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VnWPer1GvJqFIHWTlIaG5Z260zxmuDfPAnjM8n_xTC3jkO4WE3WLqRo2cC9ovooMKhSu3TvlKojKLAqRXlcDLMVi3Saktvnl8dvNMgZ4k3MB6gwXuJZZWcwitUZX7T-peNStgCIQgefN/s1600/Trend+In+a+Galexy+Far+Far+Away.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6VnWPer1GvJqFIHWTlIaG5Z260zxmuDfPAnjM8n_xTC3jkO4WE3WLqRo2cC9ovooMKhSu3TvlKojKLAqRXlcDLMVi3Saktvnl8dvNMgZ4k3MB6gwXuJZZWcwitUZX7T-peNStgCIQgefN/s1600/Trend+In+a+Galexy+Far+Far+Away.jpg" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>In A Galaxy Far Far Away </b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">With the success of Star Wars last year, another film coming out this year & the promise of a fresh new year looming, futuristic minimalism has never been so key! Once again, please refrain from mirrored metallics, sharp silhouettes & robot-like garments. Instead look for subtle hints to futurism & optimism - bright whites, clean lines & beautiful drape. For example Gabriele Colangelo's waist tie, Adam Selman's strong silhouette & Jacquenmus's cape all have nod's towards Star Wars' futuristic styling. Whilst at Valentino & Wes Gordon, the beautifully feminine cuts are reminiscent of Princess Leia's effortless styling.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Oriental Bloom</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Delicate, decorative & colourful. In a season without bloom, the designers have given us a feast of florals to brighten up our wardrobes. Feel free to be as busy or as subtle with your florals as you like, but look to the East for inspiration on prints & cuts, to really capture this trend.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9xkjzkDGevo4aSI-akC5iyN6FiB_RBEQtjSUnMmhnpj9a2xPXktQuxutzjvgjKh67tmMFdRIyk4o0x45ZRTzQa_6OYQ3Rj94mNiNKXTa8Dz_fQpGg5Sbf3CDDGSCPbLjfc8NSLTJ22XHb/s1600/Trend+Amaricana+Pride.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9xkjzkDGevo4aSI-akC5iyN6FiB_RBEQtjSUnMmhnpj9a2xPXktQuxutzjvgjKh67tmMFdRIyk4o0x45ZRTzQa_6OYQ3Rj94mNiNKXTa8Dz_fQpGg5Sbf3CDDGSCPbLjfc8NSLTJ22XHb/s1600/Trend+Amaricana+Pride.jpg" /></span></a></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b> Pride of America</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">From East to West... A contrast to the delicate florals, we are now looking at the unapologetic American pride. Colour palette - the American flag of course; don't be afraid to clash the colours together, as this look as all about being bold. Naturally stripes are key - from the business man's pinstripe, to varsity prints & slightly more subtle checks. Add some stars in for good measures, or if you want to tone it down a bit, opt for a varsity jacket or a simple colour clash to capture an essence of the trend.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>American Ranch</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Time to head down south now, to celebrate the history of America. A key detail here is to focus on the cut - like the shirt details at Mary Katrantzou - & mix that detail with print & colour, to create something completely new, that is still obviously inspired by cowboy styling. Fausto Puglisi successfully combines key cowboy detailing with rich colours & print, whilst at Jeremy Scott, the theme is obviously conceptual & playful.</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-23338241004696913432016-11-16T17:09:00.000+00:002016-11-16T17:24:41.558+00:00AW 16/17 Trend Report - Part 2 - Cut & Fabric<div class="separator" style="clear: both; text-align: center;">
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Part 2 - Cut + Fabric</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPkB84HSKnP3YdgPjWME7neff2dHKWDC8Rn2WYxq2C_NDE6sOVqlqDx2nQBLWlcAyEdK3jL0PpIYTne0zlklwc0RYwc1xD3eZMVvaJywah_cKsH7XbEZJwPN6vZ5Hy7ZVdDRbltyjYGnyO/s1600/Trend+In+a+Knot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPkB84HSKnP3YdgPjWME7neff2dHKWDC8Rn2WYxq2C_NDE6sOVqlqDx2nQBLWlcAyEdK3jL0PpIYTne0zlklwc0RYwc1xD3eZMVvaJywah_cKsH7XbEZJwPN6vZ5Hy7ZVdDRbltyjYGnyO/s1600/Trend+In+a+Knot.jpg" /></span></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> <span style="font-size: large;"><b>Tie It Up</b></span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">This trend is all about adding layers & texture to a garment, through knots, twists & ties, to manipulate the look of a classic garment. Fabrics with a weight or a certain stiffness are best here, as they allow for more extravagant silhouettes & creative sculpting of the fabric. This is quite a unique look, so if you can't find anything like this, try manipulating simple garments yourself, to create something much more memorable!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFnK-M-LgI0Ze73oNPP-wuwP56bYSfpKLM07bT1AW_tl4GcCEUnSmDUjy2I-Bt8iUPIqRQKfqPdJhhfeZCqmibwVbokdvBf4GJLPQ9mNDIgoZVYvgNjCJSumjnnCK0xlo61J2YnaiJx_gk/s1600/Trend+Fabric+Contrast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFnK-M-LgI0Ze73oNPP-wuwP56bYSfpKLM07bT1AW_tl4GcCEUnSmDUjy2I-Bt8iUPIqRQKfqPdJhhfeZCqmibwVbokdvBf4GJLPQ9mNDIgoZVYvgNjCJSumjnnCK0xlo61J2YnaiJx_gk/s1600/Trend+Fabric+Contrast.jpg" /></span></a></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">All About Contrast</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Colour blocking is always a fantastic way to demand attention. Either go for a fierce contract, such as the yellow lining at Delpozo, or try juxtaposing very similar colours, such as bright pink & red, that fight for the attention, like at Iceberg. Or if you feel particularly daring, pick colours that feel uneasy on the eye when placed together, such as at Salvatore Ferragamo. Want even more of an impact? Then throw in a strong print too!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAq87xHkR2kSE1u4jOWLDdE5XYtzCE0m6y9HdzD-z9fyZzf3-sQaJB1VVzZyNv3GvUE4C-GhX8akmXSdG1ok3Z_kbieauHd2PrlcQizmamBAC0SwDx8g21j2VHMM7sq4tXFT_Ao2s0N9XI/s1600/Trend+Delicate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAq87xHkR2kSE1u4jOWLDdE5XYtzCE0m6y9HdzD-z9fyZzf3-sQaJB1VVzZyNv3GvUE4C-GhX8akmXSdG1ok3Z_kbieauHd2PrlcQizmamBAC0SwDx8g21j2VHMM7sq4tXFT_Ao2s0N9XI/s1600/Trend+Delicate.jpg" /></span></a></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">A Delicate Touch</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Unlike some of the bolder trends this season, this one has a much softer appeal to it. Chiffons, silks & light weight fabrics are key here, with feminine shapes & delicate drapery. This is all about a gentle beauty & a floating silhouette.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1qDSLcxHy4tVqjANann9i0UBM2dDNiTAHUXLz2rp0EZLKlmVe8ql5-WBMt4htgxagZ37rrUdH1FmLjM71giDU1BcHbL2f2V3AWnTFNgT70gsUJOu5E06_hbNn9AZa0IcX8MCegsEG4Fp/s1600/Trend+Layers+of+Interest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS1qDSLcxHy4tVqjANann9i0UBM2dDNiTAHUXLz2rp0EZLKlmVe8ql5-WBMt4htgxagZ37rrUdH1FmLjM71giDU1BcHbL2f2V3AWnTFNgT70gsUJOu5E06_hbNn9AZa0IcX8MCegsEG4Fp/s1600/Trend+Layers+of+Interest.jpg" /></span></a></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Layers of Interest</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">This is all about creative styling. Instead of choosing a single garment, the interest comes from layering a garment in an unexpected way. Try mixing weights of fabrics, contrasting colours & mixing textures, to create an outfit has so much detail, the eyes won't know where to look first. Rachel Zoe's & Mary Katrantzou's layers work particularly well as they've mixed textures, colours, prints & fabric weight, to create a unique & intriguing look.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnmH14kEd-1z8_dGIot9tXoixt5cYFsvo_6uTS6vgv1L2IuDh52Gp6F1VteQEnwy-6OOAhKjoxiaIy_VFRR3_GT2eODUBAOZwJX5XA6aXrgKxiE7ilACrs3oARXmooETNfuvsJYGNUSzxD/s1600/Trend+Live+in+the+Frill.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnmH14kEd-1z8_dGIot9tXoixt5cYFsvo_6uTS6vgv1L2IuDh52Gp6F1VteQEnwy-6OOAhKjoxiaIy_VFRR3_GT2eODUBAOZwJX5XA6aXrgKxiE7ilACrs3oARXmooETNfuvsJYGNUSzxD/s1600/Trend+Live+in+the+Frill.jpg" /></span></a></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Life's A <u>Frill</u></span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Another trend carrying through from summer - the frill. This season it has been developed into both thicker & thinner styles - with a chunky knit frill at Philosophy di Lorenxo Serafini & a delicate lace & tulle frill at Rodarte. </span></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Luxurious Loungewear</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Loungewear comes in many styles this season - from an evening's sultry slipdress to silky smart co-ords. In the season where all we want to do is snuggle up in our PJ's, fashion has found a way to bring that comfort & that sexiness out from the bedroom.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyhCAnnnE6SkD1pGFx8XalRfP6ubqR5Bzx40V1E1q8FKxLqaIZnqHPkEsRXO8FnZMupUpbxe1pTHuJ1ZskDkH0XuVi0sdPzp6nkSb1cvBrqv8_JQszF57fm7ggxja09dH16CcouXY6iv3/s1600/Trend+Youth.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyhCAnnnE6SkD1pGFx8XalRfP6ubqR5Bzx40V1E1q8FKxLqaIZnqHPkEsRXO8FnZMupUpbxe1pTHuJ1ZskDkH0XuVi0sdPzp6nkSb1cvBrqv8_JQszF57fm7ggxja09dH16CcouXY6iv3/s1600/Trend+Youth.jpg" /></span></a></div>
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<b style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Youth Culture</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Relaxed. Sporty. Effortless. With bold colours, skimpy cuts & supposedly fuss free styling, this trend is about capturing the essence of what it is to be young, free & confident.</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-78932964273974569682016-11-15T16:24:00.001+00:002016-11-15T16:24:11.680+00:00What To Expect? AW 16/17 Trend Report - Part 1 - Colour<div class="separator" style="clear: both; text-align: justify;">
<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> What do they say? Some things are worth the wait... And this is one of them! I have scouted all the shows from AW 16/17 to bring you an edit of the most creative, individual & spectacular pieces the designers have to offer for this season. So sit back & enjoy this 3 part series, that I hope may inspire you to explore fashion, even in the most bleakest of weathers!</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Part 1 - Colour + Print</b></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif; margin-left: 1em; margin-right: 1em;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRWXLuPXv9QA9Lagy8kiar8adhD3iZp95LBvQRc1V_S3Vt2y1o6i9qrVUirzlJMVuJSuCIMqVirpTR_-UEXxZdTOUQUDMdTu4xFoJJUONFNkPaH9Be0-fXqvseJ0N1rcyDBv8LwgK6KJU/s1600/Trend+1970s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrRWXLuPXv9QA9Lagy8kiar8adhD3iZp95LBvQRc1V_S3Vt2y1o6i9qrVUirzlJMVuJSuCIMqVirpTR_-UEXxZdTOUQUDMdTu4xFoJJUONFNkPaH9Be0-fXqvseJ0N1rcyDBv8LwgK6KJU/s1600/Trend+1970s.jpg" /></a></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">A 70's Hue</b></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">There's no mistaking that when the weather turns cold, we find warmth in our colour choice. My particular favourites are the burnt umber, coppers & fiery oranges seen this season. This colour palette combined with a nod to the 70's - which was hugely popular in the summer - offers us a range of beautiful dresses, suede boots & statement knitwear. </span></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Animal Instinct</b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> </span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Always a favourite, but with a twist... we have abstract coloured zebra print, giraffe print, textured prints & scattered leopards on a beautiful Dolce & Gabbana dress. This trend is all about making an impact, in a sea of dull winter coats! So have some fun & experiment with your animal prints this season.</span></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">The Darker Side of Love</b></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Delicate lace, sheer chiffons & a whisper of florals on a backdrop of black. This trend might have quite a gothic appearance, but it is the soft details that make it beautiful, with a juxtaposition of darkness.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV1BqOU3AOMGsU0A3z7aSfRjYb33XH4xvtOvmO4mBYpnBe27bOhow-oMYEUtRpbCzKkY9uqt-7wp0VuJE3bAr40rb0PtYOzqVMO9RpR_wGzvmk4gzboyu7smlI66cbbNI6RMMAAOisiwxr/s1600/Trend+Blood+Orange.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV1BqOU3AOMGsU0A3z7aSfRjYb33XH4xvtOvmO4mBYpnBe27bOhow-oMYEUtRpbCzKkY9uqt-7wp0VuJE3bAr40rb0PtYOzqVMO9RpR_wGzvmk4gzboyu7smlI66cbbNI6RMMAAOisiwxr/s1600/Trend+Blood+Orange.jpg" /></span></a></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Blood Orange</b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> </span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Bright. Vibrant. Unmissable. If this doesn't put a smile on your face, what will? Try adding a touch of blood orange to your outfit, or go for a full colour clash. This season, orange is power!</span></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Razzle Dazzle</b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> </span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">As delicate as snow & as dazzling as fairy lights. It is all the magic, all the promise & all the glitz & glam that this season has to promise. However this is far more subtle to the ordinary glitter & OTT sequins. Instead metallic woven fabrics, delicate beading & shimmering tassels are what to look out for.</span></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Fresh & Natural</b></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Nudes, blush pinks, tans & olives... with a sharp dash of white. These light shades allow us to see through the supposedly minimal garments & instead concentrate on the beauty of the cut, the draping & the added details & to celebrate the art of dressmaking. This is all about beauty, simplicity & cut.</span></div>
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<b style="color: #741b47; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Pretty In Pink!</b></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Baby pink. Pastel pink. Dusty pink. Bright Pink... We are mad about pink! So take your pick. Either go subtle with light pastels from head to toe, add print, glitz or texture for detail, or create a colour clash - try adding reds, oranges & even greens! </span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-39257395593213984652016-10-14T12:00:00.000+01:002016-10-14T12:00:32.044+01:00100% Natural Peanut Butter Protein Bars<div class="separator" style="clear: both; text-align: justify;">
<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"> If you're like me, there is only one thing that keeps clean eating a sustainable life choice - and that is a treat! We all have different cravings for things, but mine is for anything sweet, particularly freshly prepared desserts. So perhaps it's time to indulge your cravings, to control them, by having a small daily treat. And what better than a treat that is sweet, full of energy & 100% clean? A perfect pre gym energy boost or a well earned post gym recovery snack.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><a href="https://www.instagram.com/sallylouisep/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQKSr7GhQdKUha-zd22_ferurJYGxiO1Nx3POhRyPaDVVFJCTn_s3Y8ky5ipfYf9RaRAML8W_l7JsKPI0KiQ4NJUdGH9AqG3xhN-Rn8beRhlTRhr4xrYmoYGDTMTZGDcEqJJe7_yVDYsNS/s640/image4.jpeg" width="640" /></a></span></div>
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<b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: x-large;">PEANUT BUTTER ENERGY BARS</span></b></div>
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<b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Serving Size 16</span></b></div>
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<b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">Calories 112.9 Fat 2.9g Carbs 17.1g Sugars 11g Protein 4.5g</span></b></div>
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<b><span style="color: #741b47; font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">150g Oats</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">100g Dates</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">100g Honey</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">50g Raisins</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #741b47;">50g </span><a href="http://www.goodhempfood.com/blog/product/good-hemp-natural-protein-supplements/"><span style="color: #a64d79;">Good Hemp Protein Powder</span></a></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">30g Peanut Butter</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">1 Tbsp Chopped Almonds</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">1 Tbsp Cinnamon</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;">8 Sprays Coconut Oil Spray</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><a href="https://www.instagram.com/sallylouisep/"><img border="0" height="580" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE3buydsPlHn2RNDK804NPw4CJm7S7P2dNNgZkXdmbeqNRvAvUKlf-xcCO7_QAV8IHuBx_O2SkhcG4BfpzJpi2vw8-9R_xkguovuCn6bPXBUjVVNxWnAzRLT6ziI63JJvoydGPJRc-yMcv/s640/image2.jpeg" width="640" /></a></span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>1.</b> Preheat your oven at 220 degrees celsius. Melt together the peanut butter & honey in the microwave, stirring at 45 second intervals, until liquid becomes smooth.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>2.</b> Mix together all dry ingredients - oats, dates, almonds, seeds, cinnamon, raisins & protein - in a separate bowel.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>3.</b> Slowly mix in the dry ingredients into the liquid, until all is evenly covered.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>4.</b> Spray a baking tray with coconut oil or use grease proof paper. Evenly lay your mix on the baking tray & bake for 20mins, checking half way. It will depend on how thick your bars are, as to how long you need to cook them. Cook until oats are brown.</span></div>
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<span style="color: #741b47; font-family: Georgia, Times New Roman, serif;"><b>5.</b> Allow it cool, then cut into 16 bars & enjoy!</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com2tag:blogger.com,1999:blog-3252875383506959737.post-88187521070410896492016-09-30T18:10:00.000+01:002016-09-30T18:16:53.637+01:00How to Keep it Clean with Your Protein<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqjvnnDiDnCIUMTW7jhH_4eHO1oYwA7EYEvGYMxc7PwXlu7sOqyDKQsl6U7kiKmLcJBuLiei87WMywxK2NP9Zv9zcO54UFtJ9qk8hqq1VYE605tV_eE257WJzYz_po7dJachJXwclSRPpK/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #741b47;"><img border="0" height="462" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqjvnnDiDnCIUMTW7jhH_4eHO1oYwA7EYEvGYMxc7PwXlu7sOqyDKQsl6U7kiKmLcJBuLiei87WMywxK2NP9Zv9zcO54UFtJ9qk8hqq1VYE605tV_eE257WJzYz_po7dJachJXwclSRPpK/s640/6.jpg" width="640" /></span></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> We have all done away with dieting - and if you haven't yet, what are you waiting for - to favour one new rule, <b>JUST EAT CLEAN.</b> And why not? We are no longer restricting ourselves from necessary food groups such as carbs or dairy, we are eating more natural versions of our old favourites & we are feeling healthier, happier & more motivated than ever to continue. But this is where most people come unstuck - how do we know what supplements are right for us? It can be hard to navigate through the list of ingredients to know whether the health food company is actually selling us something we need. My advise - it really depends on you as an individual & your training needs. High carb protein bars are great for those really pushing their limits, increasing their muscle mass & need a little more fuel, pre workout supplements are useful to increase energy & concentration for a particularly challenging workout, whilst hemp protein is a great way to increase your intake of protein, without adding much else to your diet.</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">What Makes Hemp Protein Unique?</span></b></div>
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<a href="http://www.goodhempfood.com/"><img border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4V7fhje4R9t8lhV6Oo4fWf3rJ5uZ1FMjheeXsslwEWcNYG2ZSdNw4_P7jjgmQoKhPmXE3K503lAnoCwEE11AR6CNo0-BiErq-gDpddf2J0cmhZQrEgW9nJ13-HHQDuj1-QHy0AXVBy__8/s640/12.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> I have recently discovered the wonder of </span><a href="http://www.goodhempfood.com/"><b><span style="color: #4c1130;">Good Hemp Pure Protein</span></b></a><span style="color: #741b47;"> powder & what I love about it is that it is truly 100% natural, which helps me reach my protein goals easily without worrying about what else I am putting into my body. In comparison with other protein (such as whey or soy) </span><a href="http://www.goodhempfood.com/"><b><span style="color: #4c1130;">Good Hemp Protein</span></b></a><span style="color: #741b47;"> is grown & produced naturally, with no additives, preservatives or any other ingredients added, so it really is a protein as clean as your diet!</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> Now lets talk nutrition. With 75% protein in 100g of </span><a href="http://www.goodhempfood.com/"><b><span style="color: #4c1130;">Good Hemp Protein</span></b></a><span style="color: #741b47;">, it is also one of the only plant based proteins to be complete, containing all 20 amino acids - including the 9 essential amino acids of which our bodies can not produce. The protein is also high in dietary fibre, making it easily digestible with less chances of bloating & is a source of Omega 3, 6 & 9, for a healthy immune system, increased brain function, radiant skin & many other health benefits! And if that was not enough, it also contains iron & zinc, whilst being low in saturated fats & sugars.</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Still no convinced? It may all sound too good to be true, but the process of the Good Hemp products are 100% traceable. The hemp is grown in Devon, where the whole plant is used for oil, fabric & even building materials. As well as being entirely useful, hemp is additionally one of the most sustainable, environmentally friendly crops, absorbing more CO2 per square meter than a square meter of forest. When grown, the seed is cold pressed (to preserve all it's nutrients) to extract the oil & the remaining protein & fibre is finely milled to produce the protein powder - with no additional ingredients!</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5 </span></b><b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Easy Ways to Increase Your Protein Intake</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> It wasn't until I started recording my macros that I realised how little protein I was eating & how easy it was to increase my intake. Your protein intake will depend on your weight, your goal weight & your physical activity - there are some great protein calculators available online such as on </span><a href="http://www.bodybuilding.com/fun/bbprotein.htm"><span style="color: #4c1130;"><b>Bodybuilding.com</b></span></a><span style="color: #741b47;">. Protein is important for muscle repair & growth, as well as a source of energy, so it is vital to reach your intake in order to achieve your goals. A great thing about Hemp Protein is it's neutral flavour, so it can easily be added to meals - with that said here are </span><b style="color: #741b47;">5 easy ways to add more protein into your daily diet...</b></span></div>
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<a href="http://www.goodhempfood.com/blog/recipe/porridge-with-apple-and-cinnamon/"><span style="color: #741b47;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtC7QGR-PT1NzXyKE0vwO54dqSOV2qq0sRT0Y4N7WuBjB5hK-iQkoCR3bwZB2wr9fcRneGTjP5va7NJhA5EF41-YIeC9X84ipdCANDDTNRB82fK1yzXe0LZJ9d1Wree86x7WO8V_P5kSAh/s640/5.jpg" width="640" /></span></a></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">1. Overnight Oats Breakfast</span></b></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Average Protein Intake per Portion 31g</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">150ml Coconut Milk + 60g Oats + 30g Hemp Protein Powder + Apple & Cinnamon to Serve</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Mix together the oats, protein & milk, then leave overnight. Add apple & cinnamon to serve.</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">2. Carrot, Walnut & Red Lentil Hummus with Lunch</span></b></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Average Protein Intake per Portion 26g</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">1/2 Carrot + 25g Red Lentils + 12g Walnuts + 30g Hemp Protein Powder + 1/4 Cup Water + Seasoning (for full recipe click on photo)</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">3. Banana Pancakes Pre Workout</span></b></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Average Protein Intake per Portion 35g</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">1 Banana + 2 Eggs + 30g Hemp Protein Powder + 1tbsp Honey & Cinnamon to Serve</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Heat & mash the banana. Whisk in the two eggs & stir in the protein. If more liquid is needed add an egg white. Fry the pancakes & serve with honey & cinnamon.</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">4. Peanut Butter & Fruit Yogurt post Workout</span></b></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Average Protein Intake per Portion 42g</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">150g High Protein Icelandic or Greek Yogurt (such as Skyr or Fage Total 0%) + 30g Hemp Protein Powder + 25g Bluberries + 1tbsp Peanut Butter + 15g Ganola</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">5. Healthy Protein Brownies Late Night Treat</span></b></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Average Protein Intake per Portion 17g</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">3 Bananas + 1/2 Cup Peanut Butter + 1/4 Cup Cocoa Powder + 60g Hemp Protein Powder + 30g Dark Chocolate Chips on top = 1 batch (for full recipe click on photo)</span></div>
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<span style="color: #741b47;"><a href="http://blissfulbasil.com/2016/06/13/carrot-walnut-red-lentil-hummus/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia75H3qXsHYZ0yuYQ-H04gnJ-0obI8iqUwbgnIgYsX-iZBqjMTBJbwNrqTNG0HJgOdxaDIs5iPeEZGdvAp6-oF4oW27weCGDmT6oUo63WVnNr11S9774iGVD70LwVFafwT5TaS3XD1GjBD/s320/8.jpg" width="212" /></a><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjEasPODhcwnpUO7MC7Dx4tx_k8cWeWgc4xSYK0GMQb8HivgORAGil9gprduIFJ0ycbUdgzmAeYL5hEv0GqUFbe_QKu_hebKIsq4crKq5_X2R45IDEKC3neZAIOI7V-iw9j0dGkO9SAAY/s320/4.jpg" width="212" /><a href="https://redwhiteapron.blogspot.com/2015/12/four-ingredient-flourless-protein.html"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXdygiyKRK0eDFoKSOIq6zn_rP61E7PwK0Z5AoC8D-rL1lY3p_AmAr2MNEMtylghlUmBmOvHo-zoyI8A3Ln0OEc-V1OdXouqPKfAe-B0jHxcIa-HHMfuL05bVOUIT-t1_3p6SihDj0BQFx/s320/9.jpg" width="212" /></a></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Good Hemp Pure Protein Honest Review</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>The Taste:</b> Despite common belief, not all plant based proteins taste bad! This particular one has quite a plain taste, making it perfect to stir into things, to easily add protein to your meals & snacks.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>The Nutrition:</b> A fantastic product for all clean eaters - naturally grown & produced with nothing added to embellish the product. It is a nutritionally dense product naturally, so there would be no need to add to it. I particularly favour how high it is in protein & how low it is in sugars & fat, meaning I can easily use it to increase my protein intake without overloading on other macros by accident.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Is it For Me?:</b> It is ideal if you wish to increase your protein intake easily, whilst keeping to a strict clean diet, plus it's sustainability is a great selling point too. I will certainly continue to use it to mix into meals to easily boost my protein.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>My Rating: 5/5</b> - I have nothing bad to say! It is a clean, simple, honest product that offers a great quality protein. It may not be flavoured, but that means it can be easily added to food & no artificial flavours have been added, which is an overall plus! I would definitely recommend trying it!</span></div>
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<a href="http://www.goodhempfood.com/"><span style="color: #741b47;"><img border="0" height="412" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisjx6OFKtJdse-RNpXVGa1g8-GkPtzpX9mpeh7UOifaUEJhLhHj2cOxs-Lf8l0_tu-kasIFa-GgfkkAXJbztlY2I5kbQ3KZlOkUaIu9jx_DCfBk24zD8LQQ5-PLz9j6NB00FgrDHCzytLV/s640/13.jpg" width="640" /></span></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;">Good Hemp Pure Protein is available for purchase at </span><a href="http://www.goodhempfood.com/"><b><span style="color: #4c1130;">www.goodhempfood.com</span></b></a></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-44510371268935060982016-08-15T17:30:00.000+01:002016-08-15T17:30:45.110+01:007 Days to Healthy Snacking with Whitworths Shots<div style="text-align: center;">
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The Fear of Snacking...</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> We all know that snacking can be detrimental to succeeding our fitness goals! But saying you'll give up snacking & actually doing it are two very different things. I think instead of demonising the concept of snacking, we need to look at what type of foods we're snacking on. For instance, eating at regular intervals during the day - like a snack in between meals - actually helps kick start the metabolism, boosts energy levels & can prevent further cravings. However it depends what you snack on - pick up that chocolate biscuit & your energy levels will soon crash, you're sweet tooth will not be satisfied & all the sugars done is given you a temporary boost before feeling peckish again.</span></div>
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<a href="https://www.instagram.com/whitworthsuk/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfqoJsi9IsPntag__xqOgaaYZkrPIdskic2Vtf0mhMFkHLQSpmaxLTcc0W_GhDd6KHIZWhOekyDx3owHCxLeE31sHYs48AHcDUgG7GIB4-4oJ5n19cTR1Ks7L0hUV4Oxh49qYfkzJ9eVmq/s640/Whitworths+5.jpg" width="636" /></a></div>
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<span style="font-size: x-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">How Snacking Can</span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Boost the Metabolism, Increase Energy Efficiently & Keep us Motivated...</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> I am a firm believer of snacking! Personally the idea of lasting between meals is fearful & if I tried to prevent myself whilst out & about, I would be more likely to give into naughty temptation. Now we know the benefits of snacking, it's important to know what type of healthy snacks can satisfy our needs during certain points of the day - for example to satisfy a sweet tooth, to fill you up between meals or for a much needed energy boost. And when is the ideal time to snack? I chose to snack three times a day, two snacks between meals to maintain energy & one snack at night to control my cravings! As for what snacks to chose from, here's a couple of suggestions...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwOSGZHjXnuZ37ta4JbY-8OGEo_ykLU3Qy3zKQn5-FvwMMndFqhCdlDTaerFKt4wi_EGd3JsDH8gGnh2B8alFfc1w4MoqY43N9mkaSS_e74u4kctgsudfuadNy_MpOhusd7n_4txC2mY0/s1600/output_coZvWq.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwOSGZHjXnuZ37ta4JbY-8OGEo_ykLU3Qy3zKQn5-FvwMMndFqhCdlDTaerFKt4wi_EGd3JsDH8gGnh2B8alFfc1w4MoqY43N9mkaSS_e74u4kctgsudfuadNy_MpOhusd7n_4txC2mY0/s640/output_coZvWq.gif" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>6 am</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">Early breakfasts never last all morning - Try adding </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Date & Toasted Almond Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">The dates within are a great source of copper, which helps towards the slow release of energy throughout the morning.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>8 am</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">Your tummy is rumbling during your commute - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Apricot & Seed Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Sometimes you need a boost in the morning, especially after an early start or during a long journey. The seeds in this pack are full of nutrients like protein, fibre, iron, vitamins & healthy fatty acids, to keep you awake & alert all morning.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>11 am</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">You're craving a biscuit - Try a</span><span style="color: #4c1130;"> <a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Fruity Biscuit Shot</span></a></span></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">This will satisfy the cravings in a controlled healthy way.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>2 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">It's not even mid afternoon, times dragging & you're already hungry - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Cranberry & Almond Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">The natural sugars will increase energy & make you more motivated, whilst the pack has high levels of fibre, to help you meet your daily target.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>3 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">The mid afternoon slump - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Blueberry & Seed Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">The vitamin C in the blueberries helps to absorb the iron in the seeds, to reduce tiredness & conquer the slump.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>5 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">Works over & you're too tired for the gym - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Raisin & Chocolate Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">This mixture contains iron, which helps to reduce fatigue & tiredness.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>6 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">You need refuelling post workout - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Tropical Coconut Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">With the nuts containing protein for your muscles & natural sugars in the fruit to replenish your energy.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>7 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">You've had dinner, but are craving dessert - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Berry & White Chocolate Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">The sweet fruit & chocolate will satisfy your sweet tooth, whilst the antioxidants from the cranberries will help look after your heart after a busy day!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>8 pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">You're watching a film, all you need is some popcorn - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Toffee & Pecan Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Both sweet & crunchy, to help you avoid temptation in a portion controlled size.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>9pm</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #741b47;">You're working late on tomorrow's deadline - Try </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Orange & Chocolate Seed Shot</span></a></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Studies have shown the aroma of an orange can sooth anxiety, whilst the natural sugars are energising.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Your 7 Day Snack Challenge</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> This challenge aims to ease you into snacking healthier, by proving how tasty & easy it is. By replacing unhealthy snacks with </span><a href="http://whitworths.co.uk/our-products/shots/"><b><span style="color: #4c1130;">Shots</span></b></a><span style="color: #741b47;"> for 7 days, you'll begin to feel happier, healthier & more motivated to continue! So here's what you need to do...</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47; font-size: large;">1. </span><span style="color: #741b47;">Get your hands on 14 healthy snacks, like </span><a href="http://whitworths.co.uk/our-products/shots/"><b><span style="color: #4c1130;">Whitworths' Shots</span></b></a><span style="color: #741b47;"> or fruit, nuts, dark chocolate, seeds, even a boiled egg! Just aim to buy natural snacks, not 'weight loss' cereal bars etc. Use the guide above to judge what type of snacks will suit your lifestyle best.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"><span style="font-size: x-large;">2.</span> </span><span style="color: #741b47;">Decide when is best to have your snacks 2 healthy snacks a day - I suggest in between meals. Prepare your snacks if you need to - for example premake pots of seeds, nuts & berries, boil your eggs etc.</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;">3.</span> Start craving something unhealthy, pull out your pre-prepared healthy option!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;">4.</span><span style="font-size: large;"> </span>Stick to this for <b>ONLY 7 DAYS!</b> See how you feel after & if you're loving it, continue snacking healthily!</span></div>
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<a href="https://www.instagram.com/whitworthsuk/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OpfrkmJoJC_RCubgALRNY76kG4rP9kiPIK4u4IoQ7-nsvDLgBJpBvP-8c4fF8F39InKLP0xYt5vxQ8gL29GIS0wyxa9uxxPNxFoVTwRGHKNPsVJdYSJvf7aUX9Wu2H18ezkZ-efvDW8L/s320/Whitworths+7.jpg" width="320" /></a><a href="https://www.instagram.com/whitworthsuk/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2_asMlAlJC1_gHwiCg8nzZkajdVPEEsBLjex2x8ffS7s4qnODQHDTZlLFHNdVRx2fa-fSapmLZcGn3I1scy91Ahnm0fC6FrF3x8yEK1gYIOCMsRT4PB-A7MLAdeCD8sh3GjZGTu5D-Jp/s320/Whitworths+6.jpg" width="320" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My 7 Day Snack Review</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>How effective was snacking healthily? 5/5</b> - I already snack healthily & love it. It keeps me full, energised & productive throughout the day & I always have something tasty to look forward to eating! People comment on how often I eat, but it's all about portion control, I have nutritionally compact meals & snack in between to boost energy & get the metabolism racing again.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Did it help combat fatigue? 4/5</b> - Sometimes you can be just too tired to conquer a slump, but the natural sugars in the fruit kept me going & definitely helped.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>Did it keep my hunger at bay? 5/5 </b>- Yes, by eating roughly every 3hrs, it crushes cravings & I never feel hungry.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;">Did it combat my sweat tooth? 4/5</b><span style="color: #741b47;"> - It's a hard thing to combat </span><u style="color: #741b47;">my</u><span style="color: #741b47;"> sweet tooth, but by having a chocolatey </span><a href="http://whitworths.co.uk/our-products/shots/"><b><span style="color: #4c1130;">Shot</span></b></a><span style="color: #741b47;">, it did prevent me reaching for cake or chocolate!</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;">How effective was it for an active lifestyle? 4/5</b><span style="color: #741b47;"> - I go to the gym 5-6 times a week ideally, because I love it! The </span><a href="http://whitworths.co.uk/our-products/shots/"><b><span style="color: #4c1130;">Shots</span></b></a><span style="color: #741b47;"> were a great snack pre gym, giving you a boost in energy, without sitting heavy or making you bloated for your workout. Also good as a post gym snack, when you're super hungry! But personally, if you've pushed yourself, I'd recommend a high protein snack or shake instead.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Whitworths Shots</span></a><span style="color: #741b47;"> Taste: 5/5</span></b><span style="color: #741b47;"> - Love them! Especially the chocolatey ones. They're great for portion control, the mix of flavours within one pack compliment each other very well & they're so practical, being already made up & easy to take with you out & about.</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>My Favourite Shot: Berry & White Chocolate</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>My Favourite Healthy Snack: Peanut butter & banana</b> - 30mins before exercise, to boost my energy. The banana's carbs, natural sugars & calories give me a burst of energy, whilst there is protein in the peanut butter. Plus I am now a peanut butter addict...</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;">Will I continue healthy snacking because... YES!</b><span style="color: #741b47;"> It has definitely made eating healthy & clean throughout the day so much easier long term. The </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;"><b>Shots</b></span></a><span style="color: #741b47;"> especially show you how tasty & easy healthy snacking can be.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><span style="color: #741b47;">High Protein</span><b> <a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;">Shots</span></a></b><span style="color: #741b47;"> Energy Balls</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">One of my favourite recipes for a high protein, post workout snack!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh09fVCAj5GAUCoZ5DKWY8Iwi8JdyUbxnfAZjXBOMC_OKw-mvedU0AFjLJHCiOVq372eY6RB8wQ0vKGMlMNfCVl49epQuax6TcpKkKDI-GDmqi5Zj0cff90a_5OcSg7EOhjoc-Yy1b4QutH/s1600/Whitworths+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh09fVCAj5GAUCoZ5DKWY8Iwi8JdyUbxnfAZjXBOMC_OKw-mvedU0AFjLJHCiOVq372eY6RB8wQ0vKGMlMNfCVl49epQuax6TcpKkKDI-GDmqi5Zj0cff90a_5OcSg7EOhjoc-Yy1b4QutH/s640/Whitworths+1.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Ingredients</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47; font-size: large;">3-4 </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;"><b>Whitworths Shots</b></span></a><span style="color: #741b47;"><b> </b>of your choosing</span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">95g</span> Oats</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">85g </span>Honey</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">1-2 </span>Scoops Protein Powder of your choosing</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Method</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">1. </span>Microwave the honey for 30 seconds each go, until it becomes slightly runnier.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">2.</span> Meanwhile, mix the oats, protein powder & shots in a bowl.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">3. </span>slowly add the dry mixture to the honey, stirring, till the mixture is covered by the honey.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><span style="font-size: large;">4.</span> Form into 16 balls & place in the fridge for 3 hrs to firm. And they're ready to eat!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="color: #741b47;">To discover the full range of Shots, please visit </span><a href="http://whitworths.co.uk/our-products/shots/"><span style="color: #4c1130;"><b>http://whitworths.co.uk/our-products/shots/</b></span></a></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-20108540053375468912016-07-27T10:40:00.006+01:002016-07-27T19:25:45.721+01:007 Tips for Healthy Joints & Bones for Every Fitness Level<div style="text-align: justify;">
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<a href="https://www.instagram.com/p/BIVlg4EAmqV/?taken-by=sallylouisep"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw-kE3jp7V4TjyIm9SNUVkY2-XsOV2OoYoyddIAOmuncK-wLAJqWuOzR0MmUpHOiJjYns0-5OlB91qYDwC4OP3Mu3fxAoZL0A2TZKyteUHVLmrraTKG4q5IpbkRQSelVvnLbXLZcknmkyW/s640/4.jpg" width="640" /></a></div>
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Joint & bone care is so important, especially if you live an active lifestyle! It's just as important as the training you do & the food you eat to look after your body. It isn't until you have an injury yourself, that you really put this into perspective. Last year I pulled something in my back, simply by picking up a barbell without thinking & taking all the strain with my back. At the time I just thought that oops - that was bad form! But a week later, my back was in <b>BITS!</b> It took a couple of months to properly repair itself, meanwhile I was so limited to the exercise that I could do. Not only did this effect my training & progress, but it scared me. If we don't care for our bones & joints now while we are fit & healthy, then we are condemning them later on in life. And this goes for everyone, even if you are super fit. In fact the super fit more so - HIIT training & things such as running on the road can have quite a strong impact on our bodies, so it's important for us all to know how to stay strong & healthy.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>Ingredients to Look Out For</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Keep an eye out for these specific ingredients in food, supplements & even down the seasonings isle.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHpEDbPC1jkBXcgQc-0TwUU5mEw7QZhk6Bx8KhHf5NJrdvLd22aEqwL6lvsLBYaU8IfCQI1InV4QfahuGHwG8qzHb3sDmuaEY_193GKcJtfY4Zge245k4DrxLrWZ4U-ymiB-kU7_Ji1D-h/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHpEDbPC1jkBXcgQc-0TwUU5mEw7QZhk6Bx8KhHf5NJrdvLd22aEqwL6lvsLBYaU8IfCQI1InV4QfahuGHwG8qzHb3sDmuaEY_193GKcJtfY4Zge245k4DrxLrWZ4U-ymiB-kU7_Ji1D-h/s640/4.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Glucosamine</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Used in the continual renewal of cartilage & other body tissues.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Ginger</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">It's anti-inflammatory properties can be used to reduce pain, stiffness immobility. It also has significant antioxidant properties. M</span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">ost of it's goodness is found in it's skin, so don't waste it!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Lychee</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">A tropical fruit containing polyphenols, which reduce inflammatory, have anti-microbial, anti-carcinogenic & anti-oxidant properties.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Copper</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Contributes to the maintenance of normal connective tissues.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>Turmeric</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Contains anti inflammatory compounds, with similar benefits to ginger.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>7 </b></span><b style="color: #741b47; font-family: georgia, "times new roman", serif; font-size: xx-large;">Foods & Supplements for Healthy Joints & Bones</b></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><b><span style="color: #741b47;">1. </span><span style="color: #4c1130;"><a href="http://www.boots.com/en/LQ-Liquid-Health-Joint-Care-10-x-50ml-Bottles_1577112/">LQ Liquid Health Joint Care Supplement</a></span></b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Containing liquid marine collagen - a major constituent of connective tissues such as skin, tendons, cartilage & bones - Glucosamine, ginger, lychee, copper & vitamin C. This supplement ticks all the nutritional boxes of which your joints & bones need! As well as keeping them healthy, this daily shot helps to increase flexibility & mobility, by relieving any inflammation & stiffness, whilst increasing the strength of the bones, ligaments & tendons. </span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>2. Omega 3</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Oily fish such as salmon, cod liver oil & omega 3 capsules</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Contains fatty acids, that relieve inflammation & stiffness in joints by suppressing the production of enzymes that erode cartridge & proteins that regulate inflammation.</span></div>
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<a href="https://www.instagram.com/p/9UMXHAL4Qi/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2xNH83AjqRSU7kPWaBhAK-DhtccXoWZzn4bboyTBKeSwYx13zvA2W9B9zy6B_2XNeyTa8Cvm2gVsCQdiUeZlXhsp8HNmm_NHJ5NIRI4hWo0GJmHlv7VOM97oH2ErM0-DdzfAbRiU4ZDry/s640/8.jpg" width="636" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>3. Vitamin D</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Oily fish, yogurt & vitamin D tablets</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Helps the body to absorb & process calcium, for strong bones. Our bodies naturally get vitamin D from the sun, however certain skin types need more than others, whilst others are easily damaged by the sun, plus in cloudier climates, you can't rely on the sun!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>4. Calcium</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Milk, cheese & yogurt</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Interestingly enough, lower fat dairy products normally contain more calcium! Soya, rice & oat milks are also calcium rich, as are fish that are eaten with the bones in (such as sardines). Calcium contributes to strong & healthy bones, as well as helping to prevent osteoporosis. Calcium is also used for muscle contraction, so if you lift, that's useful to know!</span></div>
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<a href="https://www.instagram.com/p/BHSW3F5g-Zj/"><img border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhc4s8W6Mkyz1xulAEYA67XWXQB_JmYdWkPLv-AydkwHNF3JWdC0OfVAxYwu7yVGSbXHm7bSbF6IPKP4Vy6KRtRK5I7d3XVeAOm7quJMpdWgW7NMjjdfeEz5KGkhQX9aevpCRe_3rssGFM/s640/7+%25281%2529.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>5. Iron</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Red meat, pulses, dark green vegetables (spinach!) & oily fish</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">It has been recommended not to take iron supplements without consulting with a doctor, but instead to get your daily iron naturally. Iron will help to prevent anaemia & extreme fatigue. People who exercise vigorously may also need up to 30% more! So get eating your spinach!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>6. Lean Protein</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Chicken, turkey, pulses & fish</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Protein is key for building healthy, strong connective tissues, especially if you are active. Keeping your muscles strong & healthy will enable them to take the pressure off your bones & joints.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnqWjHx-qZNXK7wtLC5maopd4vAHwoTDjeZHlKrjF7B8wqdD5FEgmfdJK0AxNBumk79uFq8BmO8peE4XmkcDi15xX6mda4LFGeQH_oP1OOIKTXMcRaABq3NzdDLc81PkLHvuG7MOEO7gu/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="636" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnqWjHx-qZNXK7wtLC5maopd4vAHwoTDjeZHlKrjF7B8wqdD5FEgmfdJK0AxNBumk79uFq8BmO8peE4XmkcDi15xX6mda4LFGeQH_oP1OOIKTXMcRaABq3NzdDLc81PkLHvuG7MOEO7gu/s640/5.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>7. Vitamin C</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">Citrus fruit, juices, vegetables & vitamin C tablets</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">Vitamin C primarily is an antioxidant, but it can also maintain healthy connective tissues. It is needed to make collagen, to strengthen the body, including it's muscles & blood vessels & plays an important role in healing wounds.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><span style="color: #4c1130;"><b><a href="http://www.boots.com/en/LQ-Liquid-Health-Joint-Care-10-x-50ml-Bottles_1577112/">LQ Liquid Health Joint Care Supplements</a></b></span><span style="color: #741b47;"><b> Quick Review</b></span></span></div>
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<a href="http://www.lqliquidhealth.com/product/lq-joint-care/?gclid=CPOu6eWik84CFcQp0wodZq0NQw"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8xhw0HTEbAHnVjz82-Deob-5oQKdsGsWTjMeLeT3mHDCXCv0fK8GtVMDlb_Rc83YFF0VH9nBGL5EWF7FTpwvA8qtJwoKhhhA5bSVq8SQCRxYNftX0BlRVZ7MdRlXEDWUVQVdJs5_TgXWC/s640/4.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>It's effectiveness:</b> It's hard to access how effective it is, however reading into the product further & it's core ingredients, I am confident it can deliver what it promises. If anything, it is providing my body with the essential nutrients it need, so I can trust in that on the short term. In the long term however, I am hoping it strengthens my joints & bones, to support my active lifestyle.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>It's taste: 5/5 </b>When I read all the ingredients I was a little worried it was going to taste like fist oil or have a nasty texture. Neither were true, it has a sweet cherry flavour to it & the texture is the same as any other drink.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b>It's ease: 5/5</b> 1 shot a day is required & is packed with tones of nutrients, the shots are small & discreet to take out with you, making it far easier to consume once a day than about 5 vitamin tablets.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>A Recipe for Joints & Bones</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixiyvAtwbMMzf_btAAi6qr99WOpuPBp-wjXYGgLMnIPGWcpxCGPruAVzu1CFdezq6nEXX_TLDPAMt1kIFuC7g9FfdfEGEGg0yYdEKd-OW2YO6DQn7Wszy1e0YpwNfVIp_IQcjpjiekD-it/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixiyvAtwbMMzf_btAAi6qr99WOpuPBp-wjXYGgLMnIPGWcpxCGPruAVzu1CFdezq6nEXX_TLDPAMt1kIFuC7g9FfdfEGEGg0yYdEKd-OW2YO6DQn7Wszy1e0YpwNfVIp_IQcjpjiekD-it/s640/4.jpg" width="497" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;">If you would like to know more about Liquid Health's range of supplements, please check out </span></span><span style="color: #4c1130; font-family: georgia, times new roman, serif;"><b><u><a href="http://www.boots.com/en/LQ-Liquid-Health-Joint-Care-10-x-50ml-Bottles_1577112/">http://www.boots.com/en/LQ-Liquid-Health-Joint-Care-10-x-50ml-Bottles_1577112/</a></u></b></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-2814188882282316842016-07-19T16:02:00.001+01:002016-07-19T16:02:29.214+01:00Lean, Bulk, Gain, Shred: How to Build the Physique You Want this Summer! Q+A with MaxiNutrition<div style="text-align: justify;">
<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Have you ever noticed that upon the arrival of summer, we all start eating healthier & becoming more active, trying to follow all or any trends we read online, all in the hope of achieving the body we've longed for all winter! The only problem with this is do we really understand what we are doing or why we must do it for our certain body types? I personally have been struggling for years, following blind advice from 'health' magazines or googling answers that just don't help my situation. So what has changed this year compared to last year that has helped me progress far more than ever before? It's simple - it's my knowledge! From the type of exercise I need to do to achieve <u>my</u> goals with my body type to what type of healthy meal plan I need to follow. And most importantly I now have a basic knowledge of why & how it'll help me reach my goals.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> With so much fitness advise now at your fingertips however, it can be hard to know what really works for you & what is just clever marketing. With millions of fitness related questions typed into Google each month, </span><a href="https://www.maxinutrition.com/"><span style="color: #4c1130;"><b>MaxiNutrition</b></span></a><span style="color: #741b47;"> has curated a Q+A to bring you the facts & a solid starting point to how you can build the physique you've always longed for!</span></span><br />
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<a href="https://www.instagram.com/p/_Usoh0RiUs/" style="font-family: "Times New Roman"; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="434" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyko1Y1zeffLiH_apma8QPIqvP-YQTguzPjKpxbmFe5T3os2hFGQk3u0-zFLoXnJNn9My78k6pFHqnPC2zkDhO5BzwhXk6X-2uMnIAILZ_xYU1xHr64BiuqPASWebO6NMXfFGh4RWrlgCs/s640/4.jpg" width="640" /></a></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"> And before we start, remember one thing... It's not how you start, it's how you finish!</span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">You Googled: How do I Loose Weight Fast? </span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">40,500 average monthly searches!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #4c1130;"> <a href="https://www.maxinutrition.com/"><span style="color: #4c1130;">MaxiNutrition</span></a></span><span style="color: #741b47;">:</span></b><span style="color: #741b47;"> Quick weight loss is a huge query online. Unfortunately, the best way to loose weight is to healthily change your diet & your exercise habits. There's no quick fix - but you can loose lots of weight & build a better body by changing your lifestyle.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> If you are desperate to trim down fast, a quick fix would be a clean eating detox or a teatox, which will flush out toxins & reduce bloating. However these can be teamed with a healthier diet & more exercise, to keep the results for the long term & to kick start a new healthier lifestyle. Check out </span><b><a href="https://www.maxinutrition.com/nutrition/advice/diets-explained"><span style="color: #4c1130;">The Best Diet Plan? Common Diets Explained</span></a></b><span style="color: #741b47;"> for more information on diet plans.</span></span><br />
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<span style="color: #741b47; margin-left: 1em; margin-right: 1em;"><a href="https://www.instagram.com/p/BH5U9yegE-V/"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnS62aiEeZKTVDamyST3fWvYrg2W5yaMtMf7WlJrOu_Cj4aWW9yMbxeJQD4meRP9ecyl0nghrF08YWmB5EV2fPovckuwumZ0sYZVwdn_VNA1yNOq7gNIT8Q37o_41xidqq5YwNpNvR_Cev/s640/4.jpg" /></a></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: What is the Best Way to Loose Weight?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">14,800 searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> The second most common question is also centred on weight loss. While there's no easy answer, one of the best ways to lose weight is to work out your calorie intake & make sure you are eating at a deficit. Combined with good exercise, the weight will fly off.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> Nothing beats a clean diet & increasing exercise. Use an app like </span><a href="https://www.myfitnesspal.com/" style="color: #4c1130; font-weight: bold;"><span style="color: #4c1130;">My Fitness Pal</span></a><span style="color: #741b47;"> to calculate the average amount of calories you are currently eating in a day & how many you actually need; then start eating with a small daily calorie deficit (I deduct 300-400 calories when I'm trimming down, don't over do it or you'll plateau). For ideas of how how to eat healthier, read </span><a href="https://www.maxinutrition.com/nutrition/advice/healthy-diet-for-exercise"><b><span style="color: #4c1130;">Healthy Food Guide for Exercise</span></b></a><span style="color: #741b47;">.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How do I Get a Six Pack?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">12,100 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> One of the most common signs of a high standard of fitness, lots of people in the UK want to know how to get a six pack. You might be surprised to learn that almost everyone has ab muscles - but getting them to show is the hard part. Far from lots of sit-up's you'll need to slim down to around 10-12% body fat if you're male or around 16-18% if you're female.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> </span><b style="color: #741b47; font-family: georgia, "times new roman", serif;">My Tip:</b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> Start with basic core exercises to gain strength & endurance in your abs. Try to isolate each area & do all over exercises too - for example a plank is great for the whole core, use crunches for upper abs, leg raises & reverse crunches for lower abs & Russian twists for obliques. Do high reps & bodyweight exercises for a trim waist or add weighted exercises for a thicker core. Once you've got the strength, it's time to eat clean & get leaner to show off the abs! For more detailed advice, read </span><a href="https://www.maxinutrition.com/nutrition/advice/eating-for-a-six-pack" style="font-family: Georgia, "Times New Roman", serif;"><span style="color: #4c1130;"><b>Six Pack Diet Advice</b></span></a><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">.</span><br />
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; margin-left: 1em; margin-right: 1em;"><a href="https://www.instagram.com/maxinutritionuk/"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRWnHC3Kwmq5ofTnFVRj32WsdyGLPqD1GoIAzipLoXq5-_YgHOxsKz7VGPjV-nBc0zT3rs-_EPLPREJKRa9iIxjz1XHYBlOH8PpbuZBCW5JlghzRRKhIJKQf0e5__FiZpPYPrWuLk22wDQ/s640/4.jpg" /></a></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How Can I Gain Weight?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">6,600 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> Gaining weight is a less common search, compared to those wanting to lose it, but if you're trying to pack on the weight you'll need to eat a calorie surplus. Consuming lots of protein will help aid muscle growth.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip</b><span style="color: #741b47;">: Increase your intake of </span><a href="https://www.maxinutrition.com/product-range"><span style="color: #4c1130;"><b>protein</b></span></a><span style="color: #741b47;"> & complex carbohydrates. Don't just think that gaining weight means you can eat tones of junk food. You'll gain weight, but not the strength you'd ideally want. If you find large meals hard to eat, fit in your extra calories with 5-6 meals per day instead. For more </span><a href="https://www.maxinutrition.com/nutrition/mass-and-size/nutrition-tips-to-increase-mass-and-size"><span style="color: #4c1130;"><b>Nutrition Tips - How to Build Muscle & Size</b></span></a><span style="color: #741b47;"> is a great article.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: What is the Best Exercise to Loose Weight?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">5,400 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> The problem with this question is that it can depend on the person. However, High Intensity Interval Training (HIIT) is often considered the best way to put your body into fat-burning mode - and it takes less time than steady state cardio.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip</b><span style="color: #741b47;">: I hate long periods of cardio! So HIIT is a good option for me & can be built into my weight training, so I'm building strength & fat burning in one workout. Not sure where to start with HIIT training? Check out </span><a href="https://www.maxinutrition.com/training/tips/6-best-dumbbell-hiit-exercises"><b><span style="color: #4c1130;">The 6 Best Dumbell HIIT Exercises</span></b></a><span style="color: #741b47;">.</span></span><br />
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<a href="https://www.instagram.com/p/BHAO_rsxiRw/" style="font-family: "Times New Roman"; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="528" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh21VN_FIQ5dUwk9PjvGejJdpOOeNJKpUQ3ZOQhoH6yoAAoOJXDC2FnOK6RfaU8ZkoucTZLxQEkJBQmqykhrbNoRXkgKF2ab398zNsiQUfJy_Oe4IrXFvU6knwsPFFv_9eKcev98uFg5hSx/s640/4.jpg" width="640" /></a></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How do I Build Muscle?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">4,400 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> MN:</b><span style="color: #741b47;"> Building muscle is a matter of training - putting your body under tension to promote the process of muscle breakdown & subsequent repair. Ensuring you get enough </span><a href="https://www.maxinutrition.com/product-range"><b><span style="color: #4c1130;">protein</span></b></a><span style="color: #741b47;"> to help aid this natural process is key.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> From my experience... make sure your </span><a href="https://www.maxinutrition.com/product-range"><b><span style="color: #4c1130;">protein</span></b></a><span style="color: #741b47;"> intake is enough & focus on doing 4-6 reps to build strength or 8-12 reps per set for growth, where your last couple of reps feel almost impossible, then take a 1-2 minutes rest in between sets. This will ensure you're working your muscles to their full capacity. For a greater insight, read </span><a href="https://www.maxinutrition.com/nutrition/mass-and-size/hard-gainer-muscle-tips"><b><span style="color: #4c1130;">Training Tips for Hard Gainer Muscle</span></b></a><span style="color: #741b47;">.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: What is the Best Foods for Weight Loss?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">2,900 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> The best foods for weight loss are questionable, because if you're eating at a caloric deficit you'll lose weight. However, there are lots of foods to avoid such as sugary, saturated fat-filled junk food. Good examples of food to help aid weight loss are low-GI carbs such as brown rice, quinoa & wholegrains, lean protein such as chicken or tofu & plenty of fruits & vegetables.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tips:</b><span style="color: #741b47;"> Try to avoid fad diets & focus on a more long term, attainable, healthy balanced diet. This will keep you on track, see long lasting results & will still allow you to eat foods you enjoy. For more ideas of how to enjoy food healthily, check out </span><a href="https://www.maxinutrition.com/nutrition/advice/maintaining-your-summer-physique?utm_source=Facebook&utm_medium=Social&utm_campaign=IbizaChallenge&utm_content=Maintaining+Your+Summer+Physique"><b><span style="color: #4c1130;">How to Maintain Your Summer Body</span></b></a><span style="color: #741b47;">.</span></span><br />
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<a href="https://www.instagram.com/p/BGo60Ffr4Sj/" style="font-family: "Times New Roman"; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEithvPCTmIaDJKOrK5YDN_jyDkaGsOgIzM-aMmZW9QAUZ7q9s0u4hRNE8ADApwY4OZzKe9OXOuXNiqu7jmCBTAXBYLMiYfnuhGOJ5BXDzPv5r7E2w0Ug5Y3ZBJUBwAjjKbek8R3tz4IDxFt/s640/6.jpg" width="640" /></a></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How Much Protein do I Need?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">2,400 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> MN:</b><span style="color: #741b47;"> The answer to this question is tricky, because it depends on your goals. Most fitness websites recommend around 1.5g per kg of bodyweight. You can get this from dietary sources & supplements like </span><a href="https://www.maxinutrition.com/product-range"><b><span style="color: #4c1130;">protein shakes</span></b></a><span style="color: #741b47;">.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> Firstly, what is your goal? Your protein intake will depend greatly on this. You can then use a </span><a href="http://www.bodybuilding.com/fun/calpro.htm"><span style="color: #4c1130;"><b>protein calculator</b></span></a><span style="color: #741b47;"> to work out the suggested amounts. For ideas of how to increase your protein intake, read </span><a href="https://www.maxinutrition.com/nutrition/advice/protein-snacking-for-healthier-diet"><span style="color: #4c1130;"><b>Healthy Protein Snacks for a Healthier You</b></span></a><span style="color: #741b47;">.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How Can I Get Bigger Arms?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">1,900 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> Evidently people in the UK want good abs & good arms. Growing your arms is the same as growing any other muscle - focus on heavy lifts for fewer reps to add mass. You can then use a higher rep range to cause hypertrophy & build definition. Lift heavy weights & eat plenty of calories to see your biceps grow.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> Don't just focus on one part of your arms, because they happen to grow quicker - for example biceps, or you'll end up front heavy! Make sure to work the whole arm, along with shoulders, back & chest, which all contribute to a bigger upper body. Try finding a good starting point to build from, such as </span><a href="https://www.maxinutrition.com/training/body-parts/full-arm-workout"><b><span style="color: #4c1130;">The Full Arm Workout</span></b></a><span style="color: #741b47;"> exercise plan.</span></span></div>
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<b><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">YG: How Can I Get Toned?</span></b></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">590 </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;">searches/month</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><b> MN:</b> 'Toning' is a term that doesn't technically mean anything - but is searched more than 500 times a month by UK users. Essentially, the process of getting toned means losing weight & then building lean muscle on top of it. By combining a good diet with weight lifting, 'toning' will occur naturally.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="color: #741b47;"> My Tip:</b><span style="color: #741b47;"> The best place to begin is to eat cleaner, to reduce bloating & cut over eating. Then find a training plan that works for you - such as the </span><a href="https://www.maxinutrition.com/training/plans/lean-definition-training-plan"><b><span style="color: #4c1130;">Lean Definition Training Plan</span></b></a><span style="color: #741b47;">.</span></span><br />
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<a href="https://www.instagram.com/p/BHhJciSAreq/" style="font-family: "Times New Roman"; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZblGH2ItYYqbw2N3PKS3-DiIiYhMuCwFI210nDQci3jqMgaM1_dSkYz1QAOyGlLPz8zq4fZPRz-0foTdyuESdlb8_RrSkGFH0Na1SzEzz8VdJIhpFsZP90TS97YS0BoidieeyHMMMtuX/s1600/4.jpg" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> I hope you've found this Q+A useful - I really liked how to the point & factual it was. Use this as a solid starting point, to help guide you towards the more accurate advice online & to build your routine around. If you want any further fitness plans, diet ideas or tips, </span><a href="http://maxinutrition.com/"><b><span style="color: #4c1130;">MaxiNutrition</span></b></a><span style="color: #741b47;"> has a lot more to offer than just supplements! So check out their website. Alternatively, if you'd like a mini series or just one off advice on how to lean, bulk, lose or gain weight & what food & exercise is the best, let me know & I shall deliver in time for summer!</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;">* Research curtersy of </span><a href="http://maxinutrition.com/"><span style="color: #4c1130;"><b>MaxiNutrition</b></span></a><span style="color: #741b47;">, Google AdWords & Google Trends. To find out more information, please visit </span><a href="http://maxinutrition.com/"><span style="color: #4c1130;"><b>MaxiNutrion's website</b></span></a><span style="color: #741b47;">.</span></span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-54220521990178880332016-07-11T18:00:00.000+01:002016-07-11T18:00:16.391+01:00Are You Crowd Surf Ready? with Gymbox + Stubhub!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> With festival season now in full swing, I was lucky enough to be invited along to trial one of </span><a href="http://gymbox.com/"><b><span style="color: #4c1130;">Gymbox</span></b></a><span style="color: #741b47;">'s new summer fitness classes, in association with </span><a href="http://www.stubhub.co.uk/"><b><span style="color: #4c1130;">Stubhub</span></b></a><span style="color: #741b47;">, called Crowd Surf Ready. Now I don't know about you, but I had never previously visited a </span><a href="http://gymbox.com/"><b><span style="color: #4c1130;">Gymbox</span></b></a><span style="color: #741b47;"> before, so I was more than excited to receive this chance & to trial the gym itself as well as the class. </span></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> On first impressions, the entrance seemed like any other chain of gym, but it was when I was directed down the 4 flights of stairs that I realised what a hidden gem it was. Think clubbing, meets lazor quest, teamed with a hard core adventure playground for adults... with a sprinkling of adrenaline. It was like nothing I'd ever seen before from a gym, with so many levels & corners to explore so many different types of fitness.</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> As for the class itself - it aimed to teach endurance, strength & correct technique, to achieve fail safe crowd surfing this summer. We started with a few circuits, to get the blood flowing & the muscles alive - it was first thing in the morning after all! We were told each section of the class was symbolic of festival activities - for example the warm up was getting us ready for the dancing & jumping around at festivals. We then moved onto core & upper body strength, to ensure we had good form & endurance when it came to lifting weight above out heads or later a real person above our heads! Then came the scary part - the crowd surfing - in which we were taught techniques as a lifter & as a surfer! Overall it was a fun workout & one completely different to anything I have tried previously!</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"> <b>Is this class right for you?</b> If you love trying new things, enjoy festivals or music events or prefer fitness classes over cardio machines or free weight, then I'd say yes! You might get a little sweaty with circuits to begin with, but it combines a great mix of cardio, weights & loud music, to allow all fitness backgrounds to enjoy it. Not only will you learn to crowd surf like a pro, but you'll also come out of the sessions stronger & fitter!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #741b47;"> If you are interested in attending the classes, which are running for 6 weeks at </span><a href="http://gymbox.com/gyms/farringdon"><b><span style="color: #4c1130;">Gymbox Farringdon</span></b></a><span style="color: #741b47;">, they start on the 14th July - but spaces are limited, so book in advance via </span><a href="http://gymbox.com/gyms/farringdon"><b><span style="color: #4c1130;">Gymbox</span></b></a><span style="color: #741b47;">. Are you </span><b style="color: #741b47;">#CrowdSurfReady?</b></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-51641285959508635372016-07-06T10:00:00.000+01:002016-07-07T16:37:11.152+01:00The 14 Day Tea Challenge - How to Teatox Like a Boss! #BeGoodToYou<div style="text-align: justify;">
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> With so many teatox promises out there, today I wanted to share with you how I like to teatox, for the ultimate results & why I do it! So lets start with <b style="text-decoration: underline;">why</b> first... Nothing can beat a clean diet & hard work when it comes to achieving your goals, but I believe that you should be healthy from the inside out. So once every 2-3 months I like to add a detox to my fitness regime, to cleanse my body of all the bad toxins & excess water weight. Think of it as starting afresh! Now I'm not saying I eat a strictly clean diet - I do get sidetracked once in a while - or that I am forever binging, but whatever stage you are at, a tetox will help to flush out all the unwanted toxins.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> <b>Before we continue, lets clear up a myth here... Do teatoxes make you loose weight?</b> The short answer is no. You <u>can</u> loose weight, but this will mainly be excess water weight & toxins that you are washing out, which will in turn reduce bloating also & loose inches. But these effects are only temporary, if you don't try to live a healthier lifestyle.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> As for all the different brands out there - it is really down to you & your preference. Try to look past fancy marketing & focus on whether it's 100% natural (which will give you better results) & if there are any bonuses of choosing that brand. The brand I am using for my current teatox is </span><a href="https://begu.co.uk/shop/system-cleanse/"><span style="color: #741b47;"><b>Begu Tea</b></span></a><span style="color: #a64d79;"> - why? Because their 100% natural, ethically farmed, made in the UK & are environmentally friendly. </span><span style="color: #a64d79;"><u>PLUS</u></span><span style="color: #a64d79;"> they offer that added bonus I was talking about... with the purchase of 1 packet, you get a months free membership to their nutrition & fitness guides, which give you all the support needed to continue living a healthy lifestyle & achieving you goals!</span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>The Simple Formula to Help You Tetox Like A Pro for Real Results</b></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> Now for the important part, the how. These are the tips I followed to achieve my goals, it will take hard work & commitment but it's worth it! </span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">So here is my 5 tips of how to get real results from a teatox & how you can keep those results long after.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>DIET + DRINKS + EXERCISE + GOALS + COMMITMENT = RESULTS</b></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b style="color: #a64d79;">Step 1. Diet</b><span style="color: #a64d79;"> - No one says you have to only eat plain meat & veg, so get rid of that illusion immediately. The best thing to do is download an app like </span><a href="https://www.myfitnesspal.com/"><span style="color: #741b47;"><b>My Fitness Pal</b></span></a><span style="color: #a64d79;"> & calculate what you eat roughly in a day, just to see how many calories etc you consume. The app will do the hard work & tell you if you are over or under you macro nutrients. Your aim then over the teatox is to </span><u style="color: #a64d79;">stick within as many of your macros as possible & to eat as clean as possible!</u><span style="color: #a64d79;"> I find three meals a day, plus 2-3 small snacks prevents any cravings & keeps me full. Don't know what to eat or cook that is clean & healthy? I like to use recipes from </span><a href="http://fitmencook.com/"><span style="color: #741b47;"><b>Fit Men Cook</b></span></a><span style="color: #a64d79;">, </span><a href="http://getfitwithdavina.com/"><span style="color: #741b47;"><b>Get Fit With Davina</b></span></a><span style="color: #a64d79;"> & </span><a href="https://begu.co.uk/nutrition"><span style="color: #741b47;"><b>Begu Tea</b></span></a><span style="color: #a64d79;">. Also </span><a href="http://www.thebodycoach.co.uk/"><span style="color: #741b47;"><b>Joe Wicks' Lean in 15 book</b></span></a><span style="color: #a64d79;"> is on my wishlist - it has tones of clean recipes! Just see bellow some of the meals I've cooked that are delicious & healthy. By sticking to the healthy eating regime (note I am not calling it a diet, as it is not a fad, but a lifestyle!) you'll really see results during your teatox.</span></span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Step 2. Drink</b> - Much like food, drinks can be just as bad for you. I love sugar in tea & this massively ups my daily sugar intake! So now I've replaced tea with green tea (any herbal tea is a good substitute, but green tea is known to decrease bloating & improve energy levels), coffees with black coffee after lunch (as it boosts the metabolism, spikes energy & is easy to gulp down cold if you don't like the taste at first) & drink as much water in the day as possible. Think of all those calories, sugars & fats you're avoiding by ditching juices, fancy coffees & fizzy drinks! I do treat myself however to a sugary tea & a homemade cappuccino once a day!</span><br />
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<a href="https://www.instagram.com/p/BELqG8TGO5b/"><img border="0" height="618" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQfj54sJes1Cf7geXZgrybGWdx_gTEpuGWkzFDHUWSUJc7PobhNR4EXBQ0fp4A6PSoZauXkpDXoP2kkpJPm5t0WFz5ijsqunZuZoSA047PhuDZjXTeJ0AKUYfWukCvWgjOhYnVv4rpURM3/s640/7.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Step 3. Exercise</b> - If you hate the idea of running on a treadmill for an hour or doing boot camps, just don't do them. Find exercise you enjoy, it could be weight training, cardio, yoga, dancing, fast walking, dog walking, swimming... the list goes on. But find something you enjoy & mix it up if ever you get bored. The main thing is that you are increasing the amount of exercise that you were initially doing, but with that said, if you're already down the gym 2hrs a day 6 days a week, I think you've earnt a break! It's important to have at least 1 rest day a week.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Step 4. Goals</b> - Set yourself personal goals & don't try looking for results immediately. On a teatox, you are likely to see changes within 2 weeks, but realistically give it a month or two before looking for big changes - they will come, I promise. You need to set yourself 2 main goals - What is your long term goal? What would you like to achieve overall? And a smaller goal that you can work to within a month. For example my long term goal might be to drop my body fat percentage & get toned abs, but my short term goal might be to improve in an area I'm weakest (eg. upper body strength) or to loose some of the stored fat from my lower body through weight training & HIIT. However be realistic with your goals, if - like me - you're short & curvy, you will never have a body like Taylor Swift, so admire other's, but try to find similar body shapes to aspire to. I also find it helpful to take measurements, weigh myself & record my body fat percent, so that I can get a true picture of my results, rather than getting disheartened by gaining a few pounds because of extra water weight.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Step 5. Commitment</b> - Nothing will effect your teatox more than your commitment! Be strong for those 14 days (or however long). I now stick to a regime where I eat clean & within my macros during the week & eat normal (including a cheat meal) during the weekends, as I find this easier to stick to & it increases my commitment. Likewise with exercise, my commitment would waver when all I was doing was cardio, because I did not enjoy it, but now doing weight training, 90% of the time I'm excited to go & work out.</span><br />
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;">'What do you want more? The snack you've been craving for an hour, or the body you've been crazing for a lifetime?'</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>YOUR 14 DAY TEATOX CHALLENGE</b></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> So now that you are armed with all the vital information of how to see real results from teatoxing, it's time to begin! Firstly find your teatox - mine being </span><span style="color: #741b47;"><b><a href="https://begu.co.uk/shop/system-cleanse/"><span style="color: #741b47;">Begu Tea System Cleanse</span></a> </b></span><span style="color: #a64d79;">& take your measurements & photos. Then I want you to stick to these simple steps...</span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b style="color: #a64d79;">1. Eat clean 5 days a week.</b><span style="color: #a64d79;"> See the suggested recipe websites above for ideas. The main focus is to eat nothing processed for the 5 days a week & to at least stick within your calorie allowance, if not all your macros which can be found via the </span><a href="https://www.myfitnesspal.com/"><span style="color: #741b47;"><b>My Fitness Pal</b></span></a><span style="color: #a64d79;"> app.</span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>2. Cut out at least half of your naughty drinks!</b> If they're sugary, creamy, fizzy or fatty, cut the number of them you consume by at least half & replace them with green tea, black coffee & water.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>3. Increase your exercise. </b>Get a free trial at the gym, go for a brisk walk or cycle to work. Just do more physical activity than normal - aim for 2hrs a week if you're a beginner or 5-6hrs if you're more experienced.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>4. Write your goals. </b>Where do you want to be in a year? Where could you realistically be in 1 month? And how will you work towards them?</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>5. Commit, stay focused & stay strong!</b> This is only 14 days, it's not forever - but please feel free to make healthier changes in the long run too!</span><br />
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<a href="https://www.instagram.com/sallylouisep/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIJ5QrjgDOrf_S0MUDGKR5QgND-ERWN9ujkSEOcWuP5uIwQUAUBukwXEGLIkITY4PGkwjq9ddnSLGysGXsizEh61x-vDVcm3MxOFA40MeOAD-w5mvK7eBeewoQ60zIJdaukvw19rBlbPD8/s640/10.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;">Let me know how you get on after your 14 days - tag me on </span><a href="http://twitter.com/SallyLouiseP"><span style="color: #741b47;"><b>twitter</b></span></a><span style="color: #a64d79;"> or </span><a href="https://www.instagram.com/sallylouisep/"><b><span style="color: #741b47;">instagram</span> </b></a><span style="color: #a64d79;"><b>@sallylouisep</b> & hashtag <b>#BeGoodToYou</b>. Good luck & let your 14 days to a healthier you begin!</span></span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-30365207920462520442016-06-28T17:00:00.000+01:002016-06-28T17:00:15.809+01:00Get Fit With Davina - The Ultimate Guide + End Review!<div style="text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> So I have completed </span><a href="https://www.getfitwithdavina.com/dashboard"><b><span style="color: #741b47;">Davina's 5 weeks</span></b></a><span style="color: #a64d79;"> of clean eating & exercising! Plus an extra week of my own choosing. <b>Did I learn anything from the experience?</b> I learnt how to eat even healthier & how great you feel for it. I've learnt a routine that's perfect for me, to continue with a healthier lifestyle. Plus I've discovered some great recipes that I will use again & again! <b>Did the program deliver what it promised?</b> For me, I'd say yes. I wanted to feel stronger & leaner & I do; best of all I understand why I do & how to continue my progress. So here is my ultimate break down of the </span><a href="https://www.getfitwithdavina.com/dashboard"><b><span style="color: #741b47;">Get Fit With Davina</span></b></a><span style="color: #a64d79;"> experience...</span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.instagram.com/p/5e8guoxOXZ/"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ8nQxeJKAtXj-or4Fn1TGlYoJRfFK6y4mwkbRZ-BkVq0BWTCwEq_8lox24VmaFYTsmtCjxCN_-Ubv92b5ElNIyxaVWOpp2mkMFHppFkPD1W9JsGxsMRitBPzhOLODNIATWjR73rBiMty_/s320/L.jpg" width="320" /></a><a href="https://www.instagram.com/p/5MrnkLROdz/?taken-by=getfitwithdavina"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFpGCdVsTaT1SH5SxAWh5aT_rGv_pQ5-k2F4m6gu6uXS65N5CGB0dkN8m1Vs90tE-HCfhjrB8jbKxVAa0U8Eu87AO5MVISUYBirf_a2Ellj4kuSnagQjkjGs7MSIumsS5CdYsFCy_6ragF/s320/M.jpg" width="320" /></a></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b><a href="https://www.getfitwithdavina.com/food_diaries">THE FOOD</a></b></span></div>
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<span style="text-align: justify;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>4/5</b></span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> With an easy to follow plan & point system, the program allowed you to plan your daily meals without having to worry about macro or calorie counting - I counted myself & didn't go over my macros, other than sugar occasionally. The point system was tailored to your weight & end goals & encouraged you to have smaller portions of 3 meals & a couple of snacks each day, which was a great way to keep hunger at bay. The recipes themselves showed that eating clean could be both tasty & fun, rather than bland! Most of them were delicious, however some were a little bland for my personal taste - my advice would be to read the recipe & ingredients first, if you think something is missing (e.g. tomatoes in the chilli sauce or added lean chicken to increase protein for workouts & prevent hunger) then go with your instinct if it is a clean food, if it's processed... try to resist! The main focus is to keep on track with clean eating, of which the recipes help to ease you into! After just a week, I noticed a difference!</span></div>
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<a href="https://www.instagram.com/sallylouisep/"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD_D_1eXPdzTTF4aI2eMrRgvmSf1Rah0SjTWGCVr0cqODI3Jk8BPMgLCtPvsqXikCp9BYWzggBJFAxXjSaPi0RMHP7WWl5h8TCeTmOEXKHTpy-ZwZCiR51MSqyDB30GB1BU5Y33BWRSbxg/s640/4.jpg" width="640" /></a></div>
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<b style="font-size: xx-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/workout">THE EXERCISE</a></span></b></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>3/5</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> As with the food, the exercise was tailored to your experience & your end goals. Each </span><a href="https://www.getfitwithdavina.com/workout"><b><span style="color: #741b47;">7 minute workout</span></b></a><span style="color: #a64d79;"> allowed you to rate it's difficulty, so that it could progress with you. Personally, I have had quite an active lifestyle these past few years, so I used the exercise with Davina as an add on to my original routines. At first they were quite easy, but within days, Davina picked up the pace & made them a little more challenging. The workouts were each themed around areas such as cardio, HIIT training, abs, legs, boxercise & even a little introduction into weights, which kept the exercises exciting & allowed you to try different types of workouts from the comfort of your own home, helping you find out what you enjoy doing. The rating is my personal rating; due to my experience level I found the workouts could have been more challenging, however it is a great program in general.</span></span><br />
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<a href="http://getfitwithdavina.com/"><img border="0" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja6FMfiOJRVSJ88bLfUpRJDRHuBbGW58EwN0teBCsCIqHml2uXtxqp_imxaYO-6LxHE555CR0FB85BVXX71CY9W6a4ThsMX2wkFcQS29emPKDhIzH2cR8kzM7Feto1i02zjHuGeqhj1gR1/s640/3.jpg" width="640" /></a></div>
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<b style="font-size: xx-large;"><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/dashboard">THE WEBSITE</a></span></b></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>5/5</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> A brilliant website, with all the support you would need for starting a new, healthier lifestyle. From the moment you sign up, the website is completely tailored to your starting point, your progress & your end goals. With 4 main sections - </span><a href="https://www.getfitwithdavina.com/food_diaries"><b><span style="color: #741b47;">Eat</span></b></a><span style="color: #a64d79;">, </span><a href="https://www.getfitwithdavina.com/workout"><b><span style="color: #741b47;">Work Out</span></b></a><span style="color: #a64d79;">, </span><a href="https://www.getfitwithdavina.com/account"><b><span style="color: #741b47;">You</span></b></a><span style="color: #a64d79;"> & </span><a href="http://community.getfitwithdavina.com/"><span style="color: #741b47;"><b>Social</b></span></a><span style="color: #a64d79;"> - it caters for all your needs. The </span><a href="https://www.getfitwithdavina.com/food_diaries"><b><span style="color: #741b47;">Eat</span></b></a><span style="color: #a64d79;"> section contains hundreds of recipes, a guide to healthy foods & what to eat if you eat out. The points system makes it very easy to plan your daily meals, without having to worry about exceeding your macros, as long as you stay within or meet your daily points. The </span><a href="https://www.getfitwithdavina.com/workout"><b><span style="color: #741b47;">Work Out</span></b></a><span style="color: #a64d79;"> section shows you your daily workout plan & the exercises involved, while the </span><a href="https://www.getfitwithdavina.com/account"><span style="color: #741b47;"><b>You</b></span></a><span style="color: #a64d79;"> & </span><a href="http://community.getfitwithdavina.com/"><b><span style="color: #741b47;">Social</span></b></a><span style="color: #a64d79;"> sections helps you keep track of your progress & connect with others also doing the program for support or to share tips. The website is almost like having an online personal trainer & nutritionist; it keeps you motivated & helps teach you a new, healthier lifestyle.</span></span><br />
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<a href="http://getfitwithdavina.com/"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-6MTXifgmLIOCy76YQn4d7QNG5428taTKSGeCJLUkb46fw7nv83XqFYZKSWuB4EhC_owRdGFYG5Xkrhc4LZOzCAq1OBVE_0leQelxKCjamh2-EnPgu_vF2QuKVhfMRcq99PMmCmNZIJwL/s640/3.jpg" width="640" /></a></div>
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<b style="font-size: xx-large;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">MY OWN EXPERIENCE</span></b></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>5/5</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> As my goal was not to loose a lot of weight, just to lean out, I decided to do with program for 5 days a week, eating normal (80% clean 20% normal food) at the weekend, with a cheat meal & working out on average 5 times a week. This was perfect for </span><u style="color: #a64d79;">me</u><span style="color: #a64d79;">, as it has encouraged me to take the routine into the long run. Why? because I now know how easy it is to eat clean during the week & normal at the weekend, plus I feel so much healthier & more confident within myself, which is something I wish to continue with. </span><a href="http://www.getfitwithdavina.com/food_diaries"><span style="color: #741b47;"><b>Davina's recipes</b></span></a><span style="color: #a64d79;"> were easy to follow & exciting to experiment with, plus the exercise was a great addition to my workouts. This program was definitely a worthwhile experience, one that I would consider doing again, if ever my healthy lifestyle got stuck in a rut, to help motivate & focus me again.</span></span></div>
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<a href="https://www.instagram.com/sallylouisep/"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5WC9LvvrBL76KKDEUXpetC9cOZrm05laQtOMCPcervp4kfXXW5TcvE0_EXFO3Ce2hcS3u6iCUty_yr6NFTGoHFn1FYl4ttd0r1z9mwWv35j0Up3MKI7KDLIzUCMeZ5_DNRoLGrSqD65af/s640/3.jpg" width="640" /></a></div>
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<b style="font-size: xx-large;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">THE END RESULTS</span></b></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> In case you don't believe my review, the results should speak for themselves. My aim at the beginning was to get leaner & stronger, not necessarily loose weight, just loose excess fat & to take a step towards eating cleaner. I definitely find it a lot easier to eat cleaner now & found that doing this for 5 days a week, is a much more attainable method for me. As for getting stronger, I feel stronger, I can lift more weight when training & I have noticed more definition. As for loosing excess fat, here are my before & after stats - 6 weeks apart.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> </span><span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;"> <b>BEFORE AFTER</b></span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">WEIGHT</span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 9st 5lb 9st 2lb</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">B.M.I </span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 23.3 22.7</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">BODY FAT PERCENT </span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 20.3% 21.2%</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">WAIST </span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 66.5cm 63.5cm</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">LOWER ABDOMOND</span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 77.5cm 73cm</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">HIPS</span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 85.5cm 76.5cm</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">BUM</span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 97.5cm 96cm</span></div>
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<span style="color: #741b47; font-family: "georgia" , "times new roman" , serif; font-size: large;">THIGHS</span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"> 59.5cm 57.5cm</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> You may notice my body weight percent has actually increased - which upset me at first. However, after looking at my measurements, I was more reassured, as everything else has decreased, plus I feel a lot leaner. So I decided to look into why my fat percent may have increased - turns out it can fluctuate a lot in a day, much like weight, depending on how much you drink beforehand (water weight & fat are less dense than muscle, so will both measure as fat), what you've eaten before & if you've exercised (which actually decreases it because of sweat!). As a result, I am not going to worry too much, just try to monitor my changes on a more regular basis, making sure I eat/drink/workout etc the same each time, to help my progress further. I definitely feel leaner, which is the main thing!</span></div>
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<a href="https://www.instagram.com/p/BGEqSgvL4et/"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSsUCJh_f1JbxovGgO8OcAzoFDwjxFZ2qW-lH93GNv-q1YfTUG3XKU4NGA_ExT-dYY6Jlp5JhUu07KHsWZrffMVIhV5JmRH5V2g-oB3SXh17UHusbm3W56IsQ5DvsNAAkNY7OlLFIyaftW/s320/5.jpg" width="320" /></a><a href="https://www.instagram.com/p/BGw0c-PL4Rv/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_qCXgIIi-rtX8jp6SXUlx62wAOC9Lf_Zmd0k7ppbTAiVw_L2tV-7DGPdT3MZo5ScRJbB3zvbwmGw_uygkBd4BubYskVaCDfnaP1OGtmLBToOh4Kcn8Yrc_YnDNorRcvrJua3JBtYGW2aX/s320/6.jpg" width="320" /></a></div>
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<b style="font-size: xx-large;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">WHAT WILL I DO NEXT?</span></b></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> One of </span><a href="http://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;"><b>Davina's</b></span></a><span style="color: #a64d79;"> main goals, is that </span><a href="http://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;"><b>Get Fit With Davina</b></span></a><span style="color: #a64d79;"> will encourage people to pick up healthy tips along the way, to develop a healthier lifestyle, rather than just a healthy 5 weeks. Personally, I plan to eat clean during the week, trying to stick to my daily macros. I will continue to try to workout between 5-6 times a week, but have learnt not to beat myself up about missing a session when life gets too busy. Plus I will be monitoring my progress better, to ensure my goals adapt as I progress, but I have also learnt not to obsess over measurements either, just use them as a guide. </span><b><a href="http://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">Get Fit With Davina</span></a><span style="color: #a64d79;"> has taught me a lot about living healthier; I would encourage anyone to at least try it & I would definitely use it again, if ever I needed a nudge in the right direction!</span></b></span></div>
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<a href="http://getfitwithdavina.com/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3yGCtwezS44Sb-dpzTponLYpkc_AbCX2njPC8V-r99RTWZ0_KDP0q7JV_QfqZ9xWCVk6adcf5BfB96UH8HX1VRITShJfrUhNPJq3_DUUWQe6YLVZN7BYt-qgJ3l_kgCFrBYBlG4EYPS9g/s200/3.jpg" width="200" /></a><a href="https://www.instagram.com/p/BFJol6QL4Ti/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0qW_6BtjmLWJnySpAd-jb2vONuOlj7z1a2EV1ONBKVe2MpmRythCmmTWBdsq-lVwssvftIPrNzD6Ug1W1zPtdGwdA8jLOt0jv-YhuM9sKLfiEichwV3cHYXoNJjKJ3Cq7nZ8U7TMwTqC3/s200/4.jpg" width="200" /></a><a href="http://getfitwithdavina.com/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJjzLZvzqAFR2JCaFbpduNaW9bm3Mju7voFF9DPso8xA8Jl9itGssyuuxRFTakIbQ2NAnJ2y2Lgfxt_dOgvVKHKTKA1ZaavZJ1tHs1YgTTH4g5sqxB4MGbOVd4B8OoyyYl9kY5_m605qX_/s200/8.jpg" width="200" /></a></div>
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<span style="color: #a64d79; font-family: georgia, "times new roman", serif; font-size: x-large;">Still haven't started your fitness journey yet? It's not too late to sign up for a </span><a href="http://www.getfitwithdavina.com/dashboard" style="font-family: georgia, "times new roman", serif; font-size: xx-large;"><span style="color: #741b47;"><b>4 weeks free trial</b></span></a><span style="color: #a64d79; font-family: georgia, "times new roman", serif; font-size: x-large;"> on </span><a href="http://www.getfitwithdavina.com/dashboard" style="font-family: georgia, "times new roman", serif; font-size: xx-large;"><span style="color: #741b47;"><b>Get Fit With Davina</b></span></a><span style="color: #a64d79; font-family: georgia, "times new roman", serif; font-size: x-large;"> now!</span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-7085832004100411732016-06-16T18:40:00.001+01:002016-06-16T18:40:39.214+01:00It's Cupcake Day! Matcha Cupcake Recipe<div class="separator" style="clear: both; text-align: center;">
<span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;">Happy Cupcake Day! To help you celebrate a (guilt free) cupcake day, I thought I'd share with you one of my favourite new recipes, from </span><a href="http://ironchefshellie.com/" style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: #741b47;"><b>Iron Chef Shellie</b></span></a><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;">! They taste delicious, look stunning & they contain all the goodness of a cup of green tea!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_1NKIdrKsZAqCI6Bi37cnz6XDcT13HHrbexXJC_Pq6QdEU-D2KIuJ5sFMngDqWSr4UAvmvgZdDWMX8G6lWmGCFjYe2ZbOgzvZdIHHbqNRkswe1j9PNK_KbmIKZIrCmDb51SJpiMfGDB4I/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_1NKIdrKsZAqCI6Bi37cnz6XDcT13HHrbexXJC_Pq6QdEU-D2KIuJ5sFMngDqWSr4UAvmvgZdDWMX8G6lWmGCFjYe2ZbOgzvZdIHHbqNRkswe1j9PNK_KbmIKZIrCmDb51SJpiMfGDB4I/s1600/3.jpg" /></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>MATCHA CUPCAKE RECIPE</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Ingredients</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><u>Cupcakes</u></span></div>
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<span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>150ml</b> milk</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>4</b> green tea teabags</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>2 1/2 tsp</b> matcha (green tea) powder</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>110g</b> unsalted butter, at room temperature</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>225g</b> granulated sugar</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>2</b> large eggs, free-range or organic</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>125g</b> self-raising flower</span><br /><span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif;"><b>120g</b> plain flower</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><u>Buttercream Icing</u></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>115g</b> unsalted butter, at room temperature</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>60ml</b> milk</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>1 tsp</b> vanilla extract</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>500g </b>icing sugar</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>1 tsp </b>matcha (green tea) powder</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Instructions</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>1. H</b></span>eat milk in a saucepan over medium heat until it begins to boil. Remove from heat & add teabags. Cover with clingfilm & let the mixture simmer for at least 30 minutes.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>2. P</b></span>reheat the oven to 180C/160C fan/gas mark 4. Line a 12-hole muffin tray with cases. Remove teabags from the milk, squeezing out excess milk into the pan. Add the green tea matcha powder & stir.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>3. I</b></span>n a bowl, with an electric mixer, mix the butter & sugar together until smooth. Add the eggs, mixing them into the mixture. Sift the flours into a separate bowl & stir well. Add one-third of the flour mix to the creamed butter & sugar & beat well. Pour in one-third of the milk/tea mixture & beat again. Repeat until all the flour & milk has been added.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>4. S</b></span>poon the mixture evenly into the muffin cases, so they're about two-thirds full. Bake in the oven for a bout 25 minutes, until raised & golden brown.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>5. L</b></span>eave the cupcakes to cool on a wire rack. Meanwhile, beat the butter, milk, vanilla extract & half the icing sugar until smooth, for the icing, gradually adding the remainder of the icing sugar & green tea powder. When the cakes are completely cool, ice them & sprinkle a little green tea powder on top.</span></div>
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<img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyfPVhbSqRCTHvn32orXBwmjv8cHjYs3cWy8Rj-s_-Ri9n30-iphVr54Wtx3DBLNoiRaBRjCd7M79IWBcVtFHV5mDN8jq2VKvRZmy7fgJFxlIpQ3nVAQg7IgkeEYrQVk0wPkvuDAni2nL0/s400/3bb.jpg" width="265" /><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK7tHbYXbqNkNExdWgzofTakfG4qTiB467AIegCdiCtzroservmQHYrLx3jk0T5y4MM7H4vCPETwOZ3Ylnsjx9MxpGJr5ZJYNb1wr7Z8LFIHuCz3tjHISo2jGInS0_AkCatlVM54KraWx8/s400/4.jpg" width="265" /></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-36740163810620603982016-06-14T17:00:00.000+01:002016-06-14T17:00:01.180+01:00Eat Clean, Shop Cleaner? 6 Steps to Making Your Gym Kit as Clean as Your Diet! With Sundried Apparel.<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BFpgnyZJxxG/"><img border="0" height="637" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_o_To3iazWM5mSlis3jRE5VZjRnz_kKVlaWH5T4tyAweKPFOrbXFItNtSHsLhHhIcKr7lFKuQ9wDkQkKDheEM1AApDExYQ8eLByOk99fLNF2Xb3Zs7Zw4MQ6RzfMeyIFfg-BOGbzyeO7l/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> These days, we treat our bodies with such care, paying close attention to what we put into it, so we can be the strongest, healthiest versions of ourselves. But have we considered paying as much attention to what we are inhaling on a daily basis? With the levels of air pollution rising dramatically, imagine the damage it is having on our 'clean bodies'! <span style="font-size: large;">And what would you say if I was to tell you that the fashion industry has the second largest carbon footprint? And here's why...</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>1. It all starts with the material</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Large factories produce cheap, low quality fabrics, using harmful gasses & toxins in the process & using tonnes of water.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>2. From cheap fabric to even cheaper labour</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Cheap overseas labour sees poor, unsafe working conditions, long hours for minimal pay & child labour, all to boost the profit margins. These factories are also notorious for their pollution, due to cutting costs at every turn & insufficient production.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>3. Airmiles</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">The garments must then be transported from where they are sewn to the company, of which they will be distributed to stores & continuously moved around until sold, wasting high amounts of energy.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>4. The fast fashion effect</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">The garments are sold cheap, are poor quality & last the season, before being discarded.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> <b>BUT there is hope!</b> The fashion industry is responding to your demands for a more ethical, sustainable future, with the active wear market being one of the leaders in this movement, including some of the companies bellow...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuUr227J32gtCiiXqtCPgs1pd7VYIImHFMkcDS_upDb4TyfWLoRxVQVC-MmXdi5js2WKS7cDqU4kiYNzSD01frCaroGK16Q7x7pt0PjEb4N6veiBhabg7APVApkCq-8aJuq6QfpWDvo6UG/s1600/3bb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="327" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuUr227J32gtCiiXqtCPgs1pd7VYIImHFMkcDS_upDb4TyfWLoRxVQVC-MmXdi5js2WKS7cDqU4kiYNzSD01frCaroGK16Q7x7pt0PjEb4N6veiBhabg7APVApkCq-8aJuq6QfpWDvo6UG/s640/3bb.jpg" width="640" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79; font-size: x-large;">"How can you be a fitness & wellbeing brand when you are not promoting a healthy lifestyle throughout the production cycle?" </span><span style="color: #a64d79;">- </span><a href="https://www.sundried.com/collections/women"><span style="color: #741b47;"><b>Sundried</b></span></a><span style="color: #a64d79;">.</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79;"> </span><a href="https://www.sundried.com/"><b><span style="color: #741b47;">Sundried</span></b></a><span style="color: #a64d79;"> is one of key active wear lines supporting the sustainable movement. Partnered with The Low Carbon Innovation Fund, the premium quality British brand is a benchmark for ethical apparel; handmade in Portugal (to lower the carbon footprint), by happy workers in sustainable production, each item sold then donates a certain percent to the charity Water for Kids. And the cherry on top of the cake, the team all have an active lifestyle, from personal trainers to athletes.</span></span></div>
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<a href="https://www.instagram.com/sundried/"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEkEjhgeznmXDIw3mY0s8FrrHRMaC8ZN3K3xcsfRZpwMi7azd7kLztBeRVYj3U4lST7oJ39YtO6KVaS7Yd8jjfOG23rl98XsGXCLkVMVeN-yCjAQkBhG8ljH_aWlmIMVyXt-X9WNAGiqK1/s640/4.jpg" width="640" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="color: #a64d79;">I have teamed up with </span><a href="https://www.sundried.com/"><span style="color: #741b47;"><b>Sundried</b></span></a><span style="color: #a64d79;"> to give you our</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79;"><span style="font-size: x-large;"><b>6 tips to becoming a guilt free, ethical fashion consumer!</b></span></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>1. Pressure apparel brands to reform!</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Sign petitions for better working rights, embarrass the companies on social media for poor ethical standards & ask the questions that they may not want you to know. Force the companies to be transparent with their manufacturing process & embarrass them publicly for bad conduct - some high fashion companies have been publicly shamed for their treatment of animals - in order to use their skins/fur, others on their amount of waste, & by publicly disgracing them, it has forced them to change.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>2. Expect Longevity</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Buy clothes that will last, not just in quality but also aesthetically, not just seasonally. It may cost a little more, but it is an investment, rather than buying ten times more.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>3. Only buy if you will wear it at least 30 times</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">This encourages you to buy less, spend less & waste less.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>4. Wash Cool & Sun Dry</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Did you know a cotton t-shirt can use up to 2,700 litres of water in it's lifespan (according to the WWF), of which 80% of it's impact occurs after purchase, with water use, energy use & immissions from washing & drying. Plus imagine the money you could save on bills by filling the washing load, using a shorter, cooler wash & air drying...</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>5. Reuse, Recycle & Resell!</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">If you don't want something, either sell it on, give it to charity or recycle it! There are recycling banks that will resell wearable clothes with proceeds going to charity & unwearable textiles will be remade into fibres & reused.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><b>6. Rebuy Recycled Garments</b></span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Companies have now started marketing their ethical lines & are quite transparent with how they've reused fibres from unwanted textiles. M&S do a high quality line with Oxfam, H&M are known for their ethical collections & even official football shirts have been made out of fibres from recycled plastic! This is called a closed circuit, where the recycled items have successfully found a new use.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFm1f__2N2K99lwDP7GjHqnIPNjW1vbwMLinP6I9O-n7e7sOyLY_sPp6b9wuhIPiIJVujja072nyymjJAYptFiKIiTJRReXYptjgT3j9CyXN6k8cXLx4aAr3bEGiAtfCM2aac8ZxwgAaBH/s1600/output_1FUZcG.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFm1f__2N2K99lwDP7GjHqnIPNjW1vbwMLinP6I9O-n7e7sOyLY_sPp6b9wuhIPiIJVujja072nyymjJAYptFiKIiTJRReXYptjgT3j9CyXN6k8cXLx4aAr3bEGiAtfCM2aac8ZxwgAaBH/s640/output_1FUZcG.gif" width="640" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79;">I hope you have found this of interest, it is a matter close to my heart & an important issue to be tackled. If you would like to learn more of </span><a href="https://www.sundried.com/"><span style="color: #741b47;"><b>Sundried</b></span></a><span style="color: #a64d79;">, visit them at</span><span style="color: #741b47;"> <b><a href="https://www.sundried.com/">https://www.sundried.com/</a></b></span></span></div>
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<a href="https://www.sundried.com/"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiEPb3y8uL07jvSk96kR4N50ZdmGezVndB7QQdj-71lQNlRr6dagjFb9vks3X9-oB-VpQDeoPOKTeC2xoiM-Hn0rffYID2Xl-jZJSulkhuZA8IcS9qzMovRPDzJb-zss8ArNuATSjfYmVc/s640/6.jpg" width="640" /></a></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-46559075445286011582016-06-10T11:53:00.000+01:002016-06-10T12:05:50.164+01:005 Steps to Bikini Confidence This Summer! With Kendall + Kylie Swimwear<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfkgmueKK6QcUkX8J35TfVbZ46jqhX0dTDhthzqrYgEJ7Fp6plbBy3eQKQXrgMwLopiD1i9H5CEbUFfXLoCDWrvspc6KLLPfc8AHrFZrp4aqVc9GuGChbT8v-GX22c5We_COezIOfl2WiG/s640/3bb.jpg" width="640" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> I don't mean to be repping the Jenner/Kardashian clan, but HAVE YOU SEEN THE NEW </span><a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><span style="color: #741b47;"><b>KENDALL & KYLIE SWIMWEAR AT TOPSHOP</b></span></a><span style="color: #a64d79;">?!? I have been searching long & hard for a new bikini for the summer, only to buy 2 within an hour of seeing their collection! And why? Not because of the celebrity connotations, but because of their strong, confident cuts & how complimentary they are to the female form, without trying to hard. Seeing the girls radiate confidence in their new line, made me reflect on just how far I've come, since last year, to achieve true body confidence. And here's how I did it...</span></span></div>
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<a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXgYUDrSGId4OzWmYRSxAJPCnKIhfj6fIBoQrc7sz2ClovrIRXtAMcmq4Qolr9XsbaBwu8Goxkw3yHYFR7WnG95pIUUVXc19lYFLDnqOigDtCFWQk-utdeGitCl56scFFnogP1FaQ4WuDI/s640/4.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>MY 5 STEPS TOWARDS A BODY CONFIDENT SUMMER...</b></span></div>
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<a href="https://www.instagram.com/p/BGUZHzahU8O/"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQEZ04_WY0kCO6ocE4291rMtI8-Trrt8tUqzNOxzs-T_iCjL5f5NsuajPwIzhj1X2v6QqgACtkJhqE3ofnzqQ0VS9xE4LC6P04brEV8FsEh_bH2cdMtYP9dzqKXavg36YtH_KJbcRWaOH2/s200/9.jpg" width="200" /></a><a href="https://www.instagram.com/p/BGL0kkOy2sD/"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXTge04lEIqIp6ji6Zl0GWCF4ud7OePDKbg5MzuL1OByEwbUe1bfa8tqgfjxIPsKAQWWqqrHRnsSgyb3cS9e41UyvMR3F5osw0Hy_O6e1Ev3RZ7Ek7GncUkp8wd8yszAVeOiyQSRQ_fy3X/s200/11.jpg" width="198" /></a><a href="https://www.instagram.com/p/BEbpFsGhU9y/"><img border="0" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijU5KiOTTeuRNNktzmH6YHPCWsdFkQx-ID_Uc4_a4lau3EMc5OQQKp6tmgw241PiDBcVSgs4gfX4dlUEs6XvdH8aorklfrWiO-xnVSXpkY31JF-hmovRGh_dtOHwj3JuKYOlwFlyuOsLLx/s200/10.jpg" width="200" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1. Find exercise you love & stick to it!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Don't start expecting results too soon, apply yourself, enjoy the feeling of your body getting stronger & the results will follow in a couple of months. Set achievable short term goals & plan how you'll achieve them, to help keep the motivation up.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2. Eat well, not less...</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Be aware of your daily macro allowance, eat clean & you will find you can eat a lot more than you'd think. My top tip, allow yourself a treat a day to keep yourself going & a cheat meal a week. Whatever you do, don't beat yourself up for indulging or 'slipping up', just get back to working hard the next day! Honestly, by sticking to this, you'll feel leaner, cleaner & healthier than ever.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3. You are what you drink</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Drink fizzy - feel bloated, drink juice - feel sugary, drink Starbucks fancy pants coffee - feel stodgy. One or two a day won't make any difference, but try to stick to drinks that are good for you & not containing lots of sugar. Water & lemon to flush out unwanted toxins & water weight in your system, green tea to encourage debloating or a couple of black coffees to increase the metabolism, for example.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4. Love your body!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Easy enough to say right? Treat yourself to some pampering or buying clothes that suit your body, to help you feel your best. For me I feel my best after shaving, exfoliating, moisturising, putting on my make up & a pretty dress. If I was going out in a bikini, I would probably use a bit of tanning lotion too. Treat your body & you'll immediately feel a boost in confidence.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. Believe in YOU</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">If you fall at a hurdle, get back up & try again. If you set yourself a goal, you can achieve it with a little hard work. If you feel good, don't let that silly voice in your head tell you otherwise. If someone pays you a compliment, believe it. Pull your shoulders back, hold your head high, hold your posture tall & walk proud. Just by believing in yourself, you'll find your self confidence grows a great deal. Also everyone is different, so stop comparing or judging yourself & others, as this will forever hold you back.</span></div>
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<a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs5L7uUax4GNeWDx5rwCSFkgicLQYgpMR0DhQR9yDcoWnG3scFxa67EN9Y9E5Omcj-kwB4Kpg1ExexcZmuXsbfLx5ty8XxjVAK-SKKP569ndMCLNi8mVfSmOBApONXkkh8BNIdd8SCU1qs/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">And just remember, work hard, keep at it & you'll soon feel the benifits...</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;"><b>EXERCISE = ENDORPHINS = HAPPINESS = BODY CONFIDENCE</b></span></div>
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<a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5G7DolQkF2M-zPx9_PIFtWpSUf1uPdRmUrutIyj5LJ_MToIVL21Sy9mUQFMvG5Z1gVfwLcYWkHR7MOdef1grNk2XK9w2r_9Fx24EgFHa5fEaNW9G3EJW6VrKl4SmhQBZAYL-zumoQs9Nw/s400/5.jpg" width="265" /></a><a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnjoqgJqAgEYDRZ4aukJd34Kwte9-ZPec6LZcuFvhp2C0fWrO3KYjXIVDQAlv9sxlp9nWXzXENSzoiQJrrkfc2w95_bldBUJB67EmKuEFR5gCBLxHcW3_ybLnMOma7obyMZMq17cKXcSnu/s400/6.jpg" width="265" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><span style="color: #741b47;"><b>Kendall & Kylie's Swimwear collection</b></span></a><span style="color: #a64d79;"> is now available at </span><a href="https://www.topshop.com/en/tsuk/category/kendall-kylie-swim-collection-5645205/home?TS=1465217875005&intcmpid=ABOVE_WK41_THURS_KK_SWIMWEAR"><span style="color: #741b47;"><b>Topshop</b></span></a><span style="color: #a64d79;">!</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-68428176535378037122016-06-07T15:15:00.001+01:002016-06-07T15:15:52.804+01:00Week 5.1 - Clean Eating My Way to Bikini Confidence with Get Fit With Davina<div style="text-align: center;">
<b><span style="color: #a64d79; font-size: x-large;">WEEK 5 REVIEW</span></b></div>
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<a href="https://www.instagram.com/p/BGBhKsIxORJ/"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL96Wl7DFoyyG7I6E5ptQ2Zjri14hCqhFQ4AhpcdaD41eTUHo2ayU1hgucQNzdIR2EWvOoGkmzwiLJ1YeE2WqpoyvnzixXUI0r-6mnbJGWpufPe2A2ZQfZkbYRfyRJD5EIjz9hhyphenhyphenQ-MWmM/s320/I.jpg" width="320" /></a><a href="https://www.instagram.com/p/3y0Nn6xORv/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7AFv9zA6j8ldp0a0ojCskjynCqs62LSWkl39jjH56oIB8Yj27yF2Y8aYnkiNLiQExRhRBG_MLhHdXJuq9P7Ef5jF_dg4pewQCthfsGoyrXr8TY17O3RXHciQEBW2c1icG5NFW2V2erQT7/s320/N.jpg" width="320" /></a></div>
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<span style="color: #a64d79; font-size: x-large;">THE FOOD</span></div>
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<span style="color: #a64d79;"> Despite the fact I was travelling on 6 days last week, from Oxfordshire to Kent to Surrey to Cornwall & back to Surrey, I planned in such detail that I think I was drove everyone around me crazy! HOWEVER, by planning exactly what I would be eating, depending on whether I could cook or was travelling, it was one of my cleanest weeks so far & was far easier than expected. So there's no excuse for me in the future!!! Here's a break down of what I ate last week...</span></div>
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<b><span style="color: #a64d79;">Breakfast: </span><a href="https://www.getfitwithdavina.com/recipes/134"><span style="color: #741b47;">Porridge with Honey, Cinnamon & Coconut Milk</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> While I was travelling I had overnight oats (oats & milk left over night & you don't even need to heat it up!) which was just as tasty.</span></div>
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<b><span style="color: #a64d79;">Lunch: </span><a href="https://www.getfitwithdavina.com/recipes/193"><span style="color: #741b47;">Spinach & Feta Frittata with Salad</span></a><span style="color: #a64d79;"> 4/5 </span></b><span style="color: #a64d79;">Could benefit from a few more ingredients within the frittata instead of a side salad, but tasty otherwise. This became a salad, using the exact same ingredients, other than adding half a can of tuna & raisins instead of tomatoes & eggs.</span></div>
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<b><span style="color: #a64d79;">Dinner: </span><a href="https://www.getfitwithdavina.com/recipes/151"><span style="color: #741b47;">Grilled Lemon Chicken with Potatoes & Salad</span></a><span style="color: #a64d79;"> 4/5 </span></b><span style="color: #a64d79;">A perfectly clean meal, the chicken was delicious, but would prefer veg instead of salad. This turned into a salad too, using the same ingredients, adding the egg from earlier & half an apple, instead of the potatoes.</span></div>
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<b><span style="color: #a64d79;">Snacks: </span><a href="https://www.getfitwithdavina.com/recipes/240"><span style="color: #741b47;">Banana & Peanut Butter</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">Always a good energy boost!</span></div>
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<b><span style="color: #a64d79;">Dessert: </span><a href="https://www.getfitwithdavina.com/recipes/139"><span style="color: #741b47;">Greek Yoghurt with Honey & Cinnamon</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> One of my favourites!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSyqTmu1hHtwnG2A8VqM8qo4jlj90g3abg5edYJE6HEiQB03W0QHSyG80-Or_fR63CZTnmRi42lpAG87a3wc4iB1ss3VqYMMxjmWhAEYY9_JatdWl1eNnxk2y-xZ0DYJaLDlW2E7NKLpjH/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSyqTmu1hHtwnG2A8VqM8qo4jlj90g3abg5edYJE6HEiQB03W0QHSyG80-Or_fR63CZTnmRi42lpAG87a3wc4iB1ss3VqYMMxjmWhAEYY9_JatdWl1eNnxk2y-xZ0DYJaLDlW2E7NKLpjH/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-size: x-large;">THE EXERCISE</span></div>
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<span style="color: #a64d79;">Definitely made up for last week & worked even harder this week - I completed 1 set of </span><a href="https://www.getfitwithdavina.com/workout"><span style="color: #741b47;"><b>Davina's 21 minutes</b></span></a><span style="color: #a64d79;"> & 40 minutes of bodyweight workouts, then a further 4 weight training sessions at the gym, all at least an hour, for core, glutes, arms & legs.</span></div>
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<span style="color: #a64d79; font-size: x-large;">MY CHEATS</span></div>
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<span style="color: #a64d79;">Despite all the travel, I stayed very clean this week - no specific cheat meals. I did enjoy some wedding cake & a couple of drinks to celebrate, as well as an M&S meal deal, but the weekend was more about celebrating with friends & having the occasional treat, rather than one indulgent meal.</span></div>
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<b><span style="color: #a64d79; font-size: x-large;">WEEK 5.1</span></b></div>
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<span style="color: #a64d79;"><b>Why week 5.1?</b> So </span><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;"><b>Get Fit With Davina</b></span></a><span style="color: #a64d79;"> recommends a 5 week plan, however last week was so busy & unusual, that I have decided to do a second, more controlled week 5, including the cheat meal!!! Haha. So here goes...</span></div>
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<span style="color: #a64d79; font-size: x-large;">MEAL PLAN</span></div>
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<span style="color: #a64d79;">My weekly food shop cost only <b>£20.35</b> from Lidl, with the addition of a few leftover bits at home.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/141"><span style="color: #a64d79;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwnsp1nlJS7a8lSfBqNvuEF4u0OQmE4-hi0xUVOXSWa7DO6fKApjNt-BdTs307l-PIUaiQNYuTdSuqGKieEGVQmQNaqvjEIz_QgNRiAkKRqHmsgDUAVaMEltMgjqnOcpYUP45XO9lRTC7_/s640/W6+B.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79;"> With 2 eggs, 2 slices of wholemeal toast & no butter.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/192"><span style="color: #a64d79;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiuFPyfr25ZhNNs3Uh79UCk86NJn5Mi78-CofHcAuh1o1Jvogss4iz5-uMwJCtyhuqB4Z0zzukGIgglFiqK3ZPz1qwGk5iPAmGGC0r0XJY_wpjaK12oeu-cjS2xlCCBo9u07KIIWzcjxJF/s640/W6+L.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79;">With virgin coconut oil spray instead of oil & broccoli & cauliflower instead of beans & nuts.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/288"><span style="color: #a64d79;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi69FuBbGSegCakOpFsJXgTGmTogHjBJLqgzvUJG36i7c_TuuFAlFA26J4Ac8RsIYcgnu_MFSet_swZ5jTDFIHIj_BtulyCwkxY91seYzVPu7M1RDvBltuoJDqWZsFkMPPh7ZpZrSxo5XuQ/s640/W6+D.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79;"> With extra chicken for added protein, cooked in virgin coconut oil spray & served with cauliflower & broccoli instead of a salad.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/278"><span style="color: #a64d79;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz7-teCyTLDvD2PwJanSGSHNohY9uaRKOhd4hyTkKxfH0DnTRqmGZrhLfvQrb1y41qHOehHA9dQMTHPkeldpcI6jpxKswKrR0d7JrlTRHHKE8IT0Pi7smHYlWHbwTV2mwqxgaism1Wnyg-/s640/W6+S.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79;">I decided to have cashew nuts instead, just for preference & reduced the amount to 15 nuts, as I felt the suggested portion was too much for me.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/139"><span style="color: #a64d79;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQsZiQzndY1Z01VyEj5XUpxjoDTYg3jJ0mhIRj8NU7pVDxJ04fLH1UK44HSpXQgaOJ2z7IMn7ZkW6ffFQhf_LkxFNZ-55ag9JeWc-34o4IfDz5RxjUpNXZ7Z6umN8bwngen2ZECh1XN2nu/s640/W3+D.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79;">Greek yoghurt again!!! Yum, yum, yum!</span></div>
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<span style="color: #a64d79; font-size: x-large;">EXERCISE PLAN</span></div>
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<span style="color: #a64d79;">I plan to workout 5-6 times this week, mainly 21 minutes of </span><a href="https://www.getfitwithdavina.com/workout" style="color: #741b47; font-weight: bold;"><span style="color: #741b47;">Davina's workouts</span></a><span style="color: #a64d79;">, followed by 40 minutes bodyweight workouts, with hour long weight training sessions instead when I have the opportunity to go to the gym.</span></div>
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<span style="font-size: large;"><span style="color: #a64d79;">Some of you may have already finished your 5 weeks - if that is you </span><b style="color: #a64d79;">congrats on all the hard work!</b><span style="color: #a64d79;"> If you're joining me on week 5.1 - it's not long now & hopefully you too are feeling the great effects its having. And for those of you who are </span><b><span style="color: #a64d79;">thinking about starting </span><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">Get Fit With Davina</span></a><span style="color: #a64d79;">? Get </span><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">4 WEEKS FREE NOW</span></a></b><span style="color: #a64d79;">, to kick start your way to bikini confidence this summer.</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-4674299097701660102016-06-02T14:58:00.001+01:002016-06-02T14:58:25.253+01:00Bank Holiday's, Busy Lifestyle & Keeping on Track - Week 5 on Get Fit With Davina<div style="text-align: center;">
<b><span style="color: #a64d79; font-size: x-large;">WEEK 4 REVIEW</span></b><br />
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<a href="https://www.instagram.com/p/BF04sO3xOVe/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGl7AxT26Ykf1NxQRslLaN95vZJCQUp5row4K1Yyq5FBKbC1X8xBMgphELzeFsSFB8Cchdx855CTsBgG8WU_-tdoXqp4XITiv6UeXj9HIQ4Y483ZdhH2LaVtlo_HYMpjNJtrDFgonVjTO7/s320/C.jpg" width="316" /></a> <a href="https://www.instagram.com/p/_RAnQMROT6/?taken-by=getfitwithdavina"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhReU_qbGsLcscnkEsID1d0Zn4J9UhNltF4z9AZOmTX0By9BolTLvPk6wcnAqTQDqKc_gYud59r2I6J32wqldwuAvQe-iJNXrmeaOQmP5JdD0iu9zPkGJwL7psYP9gN2b9XAdExQ97_3Ij0/s320/G.jpg" width="320" /></a></div>
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<span style="color: #a64d79; font-size: x-large;">THE FOOD</span></div>
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<span style="color: #a64d79;"> The program is really feeling more like a lifestyle now, rather than just a 5 week thing - which was one of Davina's aims, to encourage healthier long term habits. It has become much easier for me to eat mainly clean food throughout the day & I am really enjoying just how much I can eat of the right things, without blowing up my macros. So here's a quick breakdown of my meals from last week:</span></div>
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<b><span style="color: #a64d79;">Breakfast: </span><span style="color: #741b47;"><a href="https://www.getfitwithdavina.com/recipes/121"><span style="color: #741b47;">Banana Pancakes/Crepes</span></a> </span><span style="color: #a64d79;">5/5 </span></b><span style="color: #a64d79;">I decided on pancakes & swapped the orange for some cinnamon & honey. Despite taking a little extra time, this breakfast is one of my all time favourites - it's delicious & filling!</span></div>
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<b><span style="color: #a64d79;">Lunch: </span><a href="https://www.getfitwithdavina.com/recipes/205"><span style="color: #741b47;">Smoked Salmon, Avocado & Soft Cheese on Toast</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> I decided to swap in 2 slices of healthy wholemeal plain toast here & use cream cheese & strawberries due to budget instead, but this lunch was simple, filling & beautiful.</span></div>
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<b><span style="color: #a64d79;">Dinner: </span><span style="color: #741b47;"><a href="https://www.getfitwithdavina.com/recipes/286"><span style="color: #741b47;">Spaghetti Bolognese</span></a> </span><span style="color: #a64d79;">5/5</span></b><span style="color: #a64d79;"> Wow another 5/5, this weeks menu was definitely delicious. I did swap the veg for kidney beans & added more turkey mince for more protein - this is a classic meal &</span><span style="color: #a64d79;"> even better being so healthy.</span></div>
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<b><span style="color: #a64d79;">Snacks: </span><a href="https://www.getfitwithdavina.com/recipes/248"><span style="color: #741b47;">Apple & Peanut Butter</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">I actually only needed a snack once this week, as the other meals lasted easily throughout the day.</span></div>
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<b><span style="color: #a64d79;">Dessert: </span><a href="https://www.getfitwithdavina.com/recipes/139"><span style="color: #741b47;">Low Fat Greek Yoghurt, Honey & Cinnamon</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> I love this dessert & don't think I will ever bore of it, hence why I'm having it for 3 weeks in a row.</span><br />
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<a href="https://www.instagram.com/p/BF4a89gr4W1/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCuzlBrmOndxhr048-ZYVY3IUL8ytfD4Bk_CVoy33wqtDKf1t-bC5ypX_pbiPP6sYS78ECbBZYf2ldoqLcvEeRfnHAJvDu5eVuwHElssYyn23n58AS8tKGQ0sMVIrymIcNNxpXDyjUk3gT/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-size: x-large;">THE EXERCISE</span></div>
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<span style="color: #a64d79;"> I did not complete quite as many workouts as I had hoped, but the ones completed where completed with my fullest effort. I did 2 sessions of 21 minute workouts with Davina followed by 40 minutes of intense bodyweight workouts, as well as a 90 minute weight training session at the gym for my glutes, legs & a little bit of abs. <b>Despite not reaching my target of 5/6 workouts, I will not beat myself up over it</b>, as I still worked very hard & sometimes life is too busy to always fit in workouts, so don't stress & let it ruin your progress, just push on harder the following week!</span></div>
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<span style="color: #a64d79; font-size: x-large;">MY CHEATS</span></div>
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<span style="color: #a64d79;"> As it was a bank holiday weekend & I was visiting my boyfriends family, my cheat meal really turned into a cheat weekend. Although we didn't eat too much, we had some beautiful home cooked meals, a couple of desserts & perhaps a couple of drinks... But nothing too gluttonous, just hearty home cooked food!</span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>WEEK 5</b></span><br />
<span style="color: #a64d79; font-size: large;">As I have been travelling a lot this week, my plan for week 5 has had to adapt - sorry that it's late! But here is what I have been eating so far this week...</span></div>
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<span style="color: #a64d79; font-size: x-large;">MEAL PLAN</span></div>
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<span style="color: #a64d79;">My weekly food shop for week 5 came to <b>£19.39</b> - shopping at Lidl & Asda. Due to travelling over bank holiday, my food shop & meal prep was a little jumbled this week, but I picked up the clean eating again on Monday evening.</span><br />
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<a href="https://www.getfitwithdavina.com/recipes/134"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_t7j5bwjzk7o1jy9O9esZPRv6_NpzeNRyVwGM8s392G733e6MUInlaQO5StUGVmHzef3sxsZyp8w_Yoom1YNeIXT-qDFpxZe52JZYmvx3jR05d3TnsoF6MrkJrtbieXXGPo3UOV05HeKY/s640/W5+B.jpg" width="640" /></a></div>
<span style="color: #a64d79;">I decided to swap the berries for cinnamon here, as I was quite high on sugars this week, used honey as it is more natural than maple syrup & swapped milk for coconut milk, mainly because it adds a beautiful sweet taste. I am also having 60g porridge to keep me full!</span><br />
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<a href="https://www.getfitwithdavina.com/recipes/193"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc9Lw6qtCt58v5U8G5ixjRtMqqYELFWlcOrE3XdnE6rtDIUlcnUs5nmS3FOCSn6CC-brSoZD40yXUGBfCMONdLwrl4peY-qYm6KD5sjaS5RPPhlruZlfnYXHNDWm459F7ff2grCET3VVP9/s640/W5+L.jpg" width="640" /></a></div>
<span style="color: #a64d79;">As always I swap oil for light coconut oil spray, added 1/4 red pepper & tablespoon sweetcorn to my salad & used Asda's light honey & mustard salad dressing instead of making my own, to avoid all that oil! Do check with light salad dressings though, as sometimes they're very high in sugars & salt!</span><br />
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<a href="https://www.getfitwithdavina.com/recipes/240"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd99BAJ6B4CquUfIDRlN5cYsNgmi5nYxCLs0Y4F1ZhmjmFUNB6SlNZ9o61ue1DIP0lZOHQRsC7cgn-zsfz7Qum45A5P7Xp978YmK9AZjfhthh5N64dUJlWlHVCs1uYP2AbxUeiCA-M9OA7/s640/W5+S.jpg" width="640" /></a></div>
<span style="color: #a64d79;">Served with a tablespoon of peanut butter naturally!</span><br />
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<a href="https://www.getfitwithdavina.com/recipes/151"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwGMTlDTryXM_USGe1tdeUWurQkhDbnFN6z03iKn7vyLz4E0Zn8QBqfxOHszx_fCzXFVAnuVsOlB_-jd7Xq77DETK5wHut8FOjjZqFr602AYiT_0Fh68ez7ERkA3PsbVvvUCUj4kvrsGco/s640/W5+D.jpg" width="640" /></a></div>
<span style="color: #a64d79;">Cooked with light coconut oil spray instead, served with 1/4 pepper & tbsp sweetcorn instead of cucumber & tomatoes, with my Asda light honey mustard salad dressing. Here I used 150g chicken breast to increase my protein intake.</span><br />
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<a href="https://www.getfitwithdavina.com/recipes/139"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFpiIx8rtDwOC81v8884Dfk5QRYnfU6Nedi-Rmaj59hTpkPdWQCtYGO6k0tdRVEqnTJW6-lULgxPeV_C0JlQemVTq3aELLCUsi-0dvIFlIK3CUEUBI6HVM3pzqaEm35G1qeBroSUseW_Qp/s640/W3+D.jpg" width="640" /></a></div>
<span style="color: #a64d79;">My favourite desert once again! 100g low fat greek plain yogurt, 1 tbsp honey & cinnamon.</span></div>
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<span style="color: #a64d79; font-size: x-large;">EXERCISE PLAN</span></div>
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<span style="color: #a64d79;">I plan to complete 5/6 workouts this week, with a mixture of Davina's 21 minutes, followed by 40 minutes bodyweight workouts & gym workouts - hopefully a minimum of 3 weight sessions, so that I can break them down into upper body, lower body & core.</span></div>
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<span style="color: #a64d79; font-size: x-large;">THE FINAL COUNTDOWN & STAYING ON TRACK</span></div>
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<span style="color: #a64d79;">So, with only 1 week to go of the recommended time frame, I am feeling pretty positive. I am feeling stronger & leaner, which were my main objectives. So I will be working harder than ever this week. <b>However, how do you stay on tack when travelling, socialising or celebrating?</b> Well I will be both travelling a lot & attending a wedding this week, so what's my plan? </span></div>
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<span style="color: #a64d79;"><b><span style="font-size: large;">1. </span></b></span><span style="color: #a64d79;"><span style="font-size: large;"><b>Stay focused...</b></span></span></div>
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<span style="color: #a64d79;">...with the meal plan & exercise at every available opportunity.</span></div>
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<b><span style="font-size: large;"><span style="color: #a64d79;">2. </span><span style="color: #a64d79;">If I don't have a gym available?</span></span></b></div>
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<span style="color: #a64d79;">I'll work out in my room. </span></div>
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<b><span style="font-size: large;"><span style="color: #a64d79;">3. </span><span style="color: #a64d79;">If I don't have time?</span></span></b></div>
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<span style="color: #a64d79;">I'll eat cleaner that day, do a shorter more intense workout or have a rest day.</span></div>
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<b><span style="font-size: large;"><span style="color: #a64d79;">4. </span><span style="color: #a64d79;">If I'm going to an event, travelling or socialising?</span></span></b></div>
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<span style="color: #a64d79;">I'll prepare food for the day, eat clean all day, eat a clean filling meal before hand (if there isn't a meal, only snacks served) & try to limit myself on nibbles when I'm there.</span></div>
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<span style="font-size: large;"><b><span style="color: #a64d79;">5. </span><span style="color: #a64d79;">If I'm staying at a hotel?</span></b></span></div>
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<span style="color: #a64d79;">Prepare a couple of meals & healthy snacks to take with me, bearing in mind that there may not be a fridge or microwave. I'll also ask if they have a gym - if they do, I'll take full advantage!</span><br />
<span style="color: #a64d79; font-size: large;"><b>Remember plan ahead to <u>succeed</u> & avoid failure!</b></span><br />
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<a href="https://www.instagram.com/p/BDv907PL4SB/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihaR8b1fLONqbgZWPDUn9-eiT3qhZqFUIdZ79nyL-TXMp9QFpBPfJaKaiiGA2fPf3jdaXEV67yXxYWZ3ZJxO3I3Ryfevj569YHp1GCv51daW5WsdL-YfeU0cZOZ0bkFA_jZKdbD4jWzKvN/s640/3.jpg" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="color: #a64d79;">As we head into week 5, stay strong & focused, as you've only got a week to go! And if you haven't started your journey yet, what are you waiting for? Head over to</span><span style="color: #741b47;"><b> <span style="color: #741b47;"><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">Get Fit With Davina</span></a> </span></b></span><span style="color: #a64d79;">now to get </span><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;"><b>4 WEEKS FREE</b></span></a><span style="color: #a64d79;">!</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-79066911760494211422016-05-27T18:04:00.002+01:002016-05-27T18:04:49.760+01:00Fitness Friday: #InShapeMyShape with Women's Health<div class="separator" style="clear: both; text-align: center;">
<span style="color: #a64d79;"><span style="font-size: x-large;">"Healthy isn't a one size fits all concept!"</span> Women's Health</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD6qP0QzB9vZRLvj7X2gOK6h5_ozZJfJOwFlNmyKwcHlspfpEFmjPegY-w2RrXzNZcO0UOaJTkQteGWIamcDNUWaAjjcpEIzgJfl2gcrC6xdtF0tdc3QLmJzgVHyoye6iVdGV2rkP20XbJ/s1600/Inshapemyshape3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #a64d79;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD6qP0QzB9vZRLvj7X2gOK6h5_ozZJfJOwFlNmyKwcHlspfpEFmjPegY-w2RrXzNZcO0UOaJTkQteGWIamcDNUWaAjjcpEIzgJfl2gcrC6xdtF0tdc3QLmJzgVHyoye6iVdGV2rkP20XbJ/s640/Inshapemyshape3.gif" width="640" /></span></a></div>
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<span style="color: #a64d79;"> With summer approaching, the majority of us women will be panicking over achieving the pinterest perfect '#BikiniBody'. Well this year, I am here with Women's Health to tell you to stop! After a worrying study showed that over 74% of women judge other women's bodies (as well as our own), it is time for a much needed shake up of social perception. It's time for a new age of #SummerHappiness & #BikiniConfidence instead.</span></div>
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<span style="color: #a64d79;"> This summer, Women's Health has started a new body loving campaign #InShapeMyShape, to celebrate health & fitness in every form & at every level. They're calling time on body shaming, to focus on what we love about our amazing bodies & to show some appreciation for just what our bodies can achieve! With the help of celebrities & fitness personalities, this campaign aims to reshape our internal narrative, so that we begin to focus on what makes us confident, instead of what doesn't!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvnaDFNO7CpfwS_mKIpc6y7MNou-SuJbi91RZOhyphenhyphenfy_J_WKD0c1grP4NMAn-DLiHidodJzavk5WZQPvOsUWEQbYvy2KJEfDuagBVBEae0mNgeg9C8EM0sY8nV9DQnfdHpI0hUwaNiQZnkp/s1600/image1+%25281%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #a64d79;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvnaDFNO7CpfwS_mKIpc6y7MNou-SuJbi91RZOhyphenhyphenfy_J_WKD0c1grP4NMAn-DLiHidodJzavk5WZQPvOsUWEQbYvy2KJEfDuagBVBEae0mNgeg9C8EM0sY8nV9DQnfdHpI0hUwaNiQZnkp/s640/image1+%25281%2529.JPG" width="512" /></span></a></div>
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<span style="color: #a64d79; font-size: large;">I LOVE MY PROGRESS!</span></div>
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<span style="color: #a64d79;">That through hard work & dedication, I am now seeing, as well as feeling, my progress. I am no longer aiming for that 'perfect body' that was inside my head, instead with each & every sweaty workout, where I have really worked for it, I feel more confident & happy within my own skin! This is me <b>#InShapeMyShape</b>.</span></div>
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<a href="https://www.instagram.com/p/BFhGe_MBUzF/?taken-by=carlyrowena"><span style="color: #a64d79;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM2w0ui6rdoP_TciUn3TiSOSuEZbNaPWx6UwjIBbLMCECa0M5gAXO1QMYWStpEZDyQ-kHRO9YbyOEPfvQ-BNpqr1tfq8zqrSyhOAf7EBl6IZPJqssL5TCpmb1m1cbrdkiyrWJN_4JYVLiC/s640/5.jpg" width="640" /></span></a></div>
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<b><span style="color: #a64d79; font-size: x-large;">Carly Rowena</span></b></div>
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<a href="https://www.instagram.com/carlyrowena/?hl=en"><span style="color: #741b47;"><b>@carlyrowena</b></span></a><span style="color: #a64d79;"> Health & Fitness Blogger (One of my favourites! haha) & PT</span></div>
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<span style="color: #a64d79; font-size: large;">I LOVE MY STRONG MUSCLES!</span></div>
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<span style="color: #a64d79;">"Social media is incredible, but one negative comment can confirm your worst fear. Mine was that my muscles made me look like a man & people have told me as much. But I've learned to ignore it & be proud of what they say about my strength."</span></div>
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<span style="color: #a64d79;"><a href="https://www.instagram.com/p/BFhTJAvkZRJ/"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOaoV3CKSYWs1yCLFpwF4KJYRccefgDoYsCTBKVLE61He4GkaYd2KY01Jy8cvT2y-MLipFa3ANB18hbgaNO8YtIgdPfPzBJ64G7OnHO5XqGeOkX5YoT3feWajaynreNm1LWOGiUGmXjgBN/s320/3.jpg" width="320" /></a><a href="https://www.instagram.com/p/BFWr3HeRtDL/"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggkyz0MKYCB5YlbZrtu1Trt5y9U3j6qSl1Qh0_HYy7kp_ukNrlN4xYd5mdMZrrFhuE5QiUp1EBU3HJzLfXyxZ3jhCy4Z7MIP6lJgTU-RZRxoTXCR0lWjLVnAK9B8IKb_ZSMS6XgMtPNUY/s320/6.jpg" width="320" /></a></span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Adrienne Herbet</b></span></div>
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<a href="https://www.instagram.com/adriennetmm/?hl=en"><span style="color: #741b47;"><b>@Adriennetmm</b></span></a><span style="color: #a64d79;"> Fitness & Lifestyle Journalist & PT</span></div>
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<span style="color: #a64d79; font-size: large;">ABS!</span></div>
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<span style="color: #a64d79;">"During pregnancy, I watched my belly grow from chiselled abs to the size of a space hopper. It was pretty awesome. In short, I love my body because it carried my son!"</span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Kim Hartwell</b></span></div>
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<a href="https://www.instagram.com/kimhartwell/?hl=en"><span style="color: #741b47;"><b>@kimhartwell</b></span></a><span style="color: #a64d79;"> PT</span></div>
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<span style="color: #a64d79; font-size: large;">MY BACK</span></div>
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<span style="color: #a64d79;">"The body part I love is my back! By focussing my training on my back its allowed me to feel so much stronger. My training has (eventually) made me strong enough to be able to do exercises like pull ups. It's such an awesome feeling to know you can lift your own bodyweight. I feel more powerful as a whole & my posture has definitely benefited from it. Baby for back!"</span></div>
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<span style="color: #a64d79;"><a href="https://www.instagram.com/p/BFnsEIITIOe/"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWYSRKSbamf-s91x62Ntji5Jf_OhR0jVdaSFRcrrbnex6fIwveNK_LIAiK1NsHZzcNUEw2IF29VBzcP7gRP1JJQqfIWluJJ2Y6-UV4pTYjM-EwzWqvhemgPDTsRVOsOgixfGO5gbzwaKjN/s320/8.jpg" width="320" /></a><a href="https://www.instagram.com/madeleine_shaw_/?hl=en"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNxPohpyIwvLtswVUQd7I8q49ffZIHjc01lRJrQoGFZWUbMn5JeSgo6tNtMd-xfj7qV-pDva7qYJ2ecSTJWGqaPYlolGRfhyphenhyphen8E2cX9lsT4jkKPaKWOF_gaZblTEWicltIT_IGWcar_vX87/s320/9.jpg" width="320" /></a></span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Natalie Goodchild</b></span></div>
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<a href="https://www.instagram.com/theblondeethos/?hl=en"><span style="color: #741b47;"><b>@theblondeethos</b></span></a><span style="color: #a64d79;"> Health & Fitness Blogger & Fitness Enthusiast</span></div>
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<span style="color: #a64d79; font-size: large;">MY TUMMY</span></div>
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<span style="color: #a64d79;">"I used to dislike how my tummy looked: messy with scars from life-saving surgery when I was a baby. Now, I love that they're part of me - a sign of something that made me stronger. Through healthy living I've learnt to appreciate the strength under my skin far more than what's on the surface. My tummy now says more about how I train & nourish my body than my illness."</span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Madeleine Shaw</b></span></div>
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<a href="https://www.instagram.com/madeleine_shaw_/?hl=en"><span style="color: #741b47;"><b>@madeleine_shaw</b></span></a><span style="color: #a64d79;"> Health Coach & Yoga Teacher</span></div>
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<span style="color: #a64d79; font-size: large;">I LOVE MY BODY INSIDE & OUT</span></div>
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<span style="color: #a64d79;">"IBS ins't a very sexy topic & people often feel embarrassed, but it's very common. It felt really good when I started to talk about having it & doing activities like yoga & meditation - it changed my body from the inside out."</span></div>
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<a href="https://www.instagram.com/binkyfelstead/?hl=en"><span style="color: #a64d79;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OMmDsal7YamT3uj7y5kk4hnvwYsn668CpDxiir9BN1tDkoJ6jQFR0V4s7c1LJIgk0TA3vfJk9ziYrXlAFYwT41CsN9pjQ5JiTKbuvlSEx6fGDQQNdcS6s-H2djynJ-Cwlf7OWs8PKRam/s640/10.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Binky Felstead</b></span></div>
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<a href="https://www.instagram.com/binkyfelstead/?hl=en"><span style="color: #741b47;"><b>@binkyfelstead</b></span></a><span style="color: #a64d79;"> Made In Chelsea star & Fitness Lover</span></div>
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<span style="color: #a64d79; font-size: large;">I LOVE MY LEGS</span></div>
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<span style="color: #a64d79;">"I'm not ashamed to say I love my legs. I definitely inherited them from my mum & am lucky she had those long-and-lean genes. My tip for loving them even more? Fake tan!"</span></div>
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<span style="color: #a64d79;"><a href="https://www.instagram.com/hannengland_/"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKWIh_cQFpzZ7QoN2F8LdDJmocKoV-1THUnu43kaWgup_I4KX-3AOAVboUdlhLc_wzv9I0Dqno8CJ6VjCghkap2jUGtXYgf0usPd43TrvVLvtRaLu_J-rduvjrDn80XDXX4tdrOdz9PMD/s320/12.jpg" width="320" /></a><a href="https://www.instagram.com/joslynthompsonrule/?hl=en"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyOXAcZ6ItMkVWQ1AzQoqF4OlPTh0v9WlkjF-QFrhq2UblX_OLZ0dhmhRxI0gI7ogajee1NnPCC1zvG38nt8KxImLHRp_OGOVbgC56qUzcJdXXYNcYfE21z5bS3uNm-m50ytQlyaqx6G4y/s320/13.jpg" width="320" /></a></span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Hannah England</b></span></div>
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<a href="https://www.instagram.com/hannengland_/?hl=en"><span style="color: #741b47;"><b>@hannengland_</b></span></a><span style="color: #a64d79;"> Athlete</span></div>
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<span style="color: #a64d79; font-size: large;">CORE</span></div>
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<span style="color: #a64d79;">"I love my strong core that supports me in the toughest of races."</span></div>
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<span style="color: #a64d79; font-size: x-large;"><b>Joslyn Thompson Rule</b></span></div>
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<a href="https://www.instagram.com/joslynthompsonrule/?hl=en"><span style="color: #741b47;"><b>@joslynthompsonrule</b></span></a><span style="color: #a64d79;"> Nike NTC Master Trainer</span></div>
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<span style="color: #a64d79; font-size: large;">SHOULDERS</span></div>
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<span style="color: #a64d79;">"I love my shoulders because I've never worked on the specifically, but they are a result of consistent compound strength training!"</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQrJo1uL_j1UEdco2HciMHaPmBm-EbQzYC1puqvVQ9sRB4qpsjKws1Gm4N80vWEJbTCo4zOYuKnhfF0z58vdOo2hiy63WKjnm5OHUPxnj-KPaf0Cd10iJFMrYvZymdLw-UYjKcM8nN_x2G/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQrJo1uL_j1UEdco2HciMHaPmBm-EbQzYC1puqvVQ9sRB4qpsjKws1Gm4N80vWEJbTCo4zOYuKnhfF0z58vdOo2hiy63WKjnm5OHUPxnj-KPaf0Cd10iJFMrYvZymdLw-UYjKcM8nN_x2G/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-size: x-large;"><b>My 3 Tips to a Healthier Happier You!</b></span></div>
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<span style="color: #a64d79; font-size: large;">1. Drink More Water</span></div>
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<span style="color: #a64d79;">Hydration is one of the key aspects to health & happiness. Water is not only great for hydration, but it can reduce bloating & help flush out unwanted toxins in the body. Add lemon to it for taste & for added health benefits! Plus swapping soda, juice or a Starbucks for water means you're instantly cutting calories & processed sugars!</span></div>
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<span style="color: #a64d79; font-size: large;">2. Replace Processed With Fresh</span></div>
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<span style="color: #a64d79;">Try swapping flavoured ready made porridge for oats & honey, or ready made bolognese sauce for tinned tomatoes, onions & spices, or ready meals for hand made meal prep meals, or swap your packaged rice/white pasta/white bread for brown bread/rice/pasta... You get the idea! Where it is processed, try swapping it for a more natural source of food & you'll feel less bloated & leaner for doing so. There are tones of clean eating recipes online to inspire you - my favourite being </span><a href="http://fitmencook.com/"><b><span style="color: #741b47;">Fit Men Cook</span></b></a><span style="color: #a64d79;">.</span></div>
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<span style="color: #a64d79; font-size: large;">3. Do Exercise You Actually Enjoy!</span></div>
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<span style="color: #a64d79;">Stop forcing yourself to go for a run, to the gym or to that exercise class your friend loves - if you really don't enjoy it, try something new! First you need to find something you enjoy, then you can progress & challenge yourself within that field. For me, cardio alone used to bore me so much, but now that I focus on weight training, I am excited to get started & try new things - this is how you should feel too!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-wKZ95qBjtC8RQ4jjWl4M5shwjnr9uoIMDymG2lorXZe7Z_7sjRDMD2m083JP0-avp9PoNWtBkrxwwwclOG4OR4ekkUywX9O2G58f1in4a57hcTpPkxRYbv54In1KgDQdLYqOejWrXUE1/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-wKZ95qBjtC8RQ4jjWl4M5shwjnr9uoIMDymG2lorXZe7Z_7sjRDMD2m083JP0-avp9PoNWtBkrxwwwclOG4OR4ekkUywX9O2G58f1in4a57hcTpPkxRYbv54In1KgDQdLYqOejWrXUE1/s640/5.jpg" width="640" /></a></div>
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<span style="font-size: large;"><span style="color: #a64d79;">I hope this campaign inspires you as much as it has me, to love & appreciate our bodies more, because they are great! Please feel free to share what you love about your body with the hashtag </span><a href="http://www.womenshealthmag.co.uk/magazine/editors-blog/5090/womens-health-healthy-body-campaign-caroline-flack-in-shape-my-shape/"><b><span style="color: #741b47;">#InShapeMyShape</span></b></a><span style="color: #a64d79;"> & help inspire a positive change!</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-28593780818704881892016-05-23T15:23:00.001+01:002016-05-23T15:23:28.793+01:00Clean Eating, Weight Training + Progress - Week 4 on Get Fit with Davina<div style="text-align: center;">
<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>WEEK 3 REVIEW</b></span></div>
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<a href="https://www.instagram.com/p/BE-jg5jxObU/"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigf3BHW8lw1t5n7UywyXzLdXxkEK8ei4KcRivj7x_f7lmyRbIQB84CDk20w7OcxETY42mXbzmN59-S1aF6maJMoJ7-dZwg_B7K62hB5ltbfNOhAov9eMLPT-MVKmP0YJ8ceZS-I6qlFm3R/s320/A.jpg" width="320" /></a><a href="https://www.instagram.com/p/BAZJZpjxOUi/"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3gSeTFprD7cqpsHVZvmlMKcgQTj-mczVOEzkXBLSUOpb9mLydTPXhp8-mLwEa-XQxF91FGsiG8xL3BgMmuPqYFtK9KduIGj3qqUwdh3_hX-WKpp9ljBvHEOKYvx9quqeflUsMfIaubUP4/s320/H.jpg" width="320" /></a></div>
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<span style="color: #a64d79; font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">The Food</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I am over half way through now & have already found that eating cleaner is making me feel fantastic & lean! My energy levels have balanced themselves out & I am no longer craving sugar quite like I was to begin with, so I can really feel the progress. I am finding my eating habits during the weekend - when I'm not following the meal plan - are a lot more concious & am making healthier decisions overall. I find that knowing I will be eating normally (75% healthy 25% treats) over the weekend keeps me on track with the diet plan, as I know I have a little treat to look forward to. So here's a break down of last weeks meal plan...</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Breakfast: </span><a href="https://www.getfitwithdavina.com/recipes/141"><span style="color: #741b47;">Scrambled Egg on Toast</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">I took out the butter, as I did not need it, swapped the rye bread for wheatgerm bread because of price & served with black pepper - so simple yet delicious!</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Lunch:</span><span style="color: #741b47;"> <a href="https://www.getfitwithdavina.com/recipes/198"><span style="color: #741b47;">Prawn Pasta</span></a></span><span style="color: #a64d79;"> 4/5</span></b><span style="color: #a64d79;"> Served with broccoli, cauliflower & a teaspoon of parmesan, this meal had so many delicious flavours in it, the only complaint was that it didn't hold all it's flavour throughout the week, as I prepare my weeks food on a Sunday.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Dinner: </span><a href="https://www.getfitwithdavina.com/recipes/170"><span style="color: #741b47;">Wholemeal Spaghetti & Pesto with Chicken</span></a><span style="color: #a64d79;"> 4/5</span></b><span style="color: #a64d79;"> Served with peas, corn on the cob & a tablespoon of parmesan, this meal was tasty, but perhaps could have used a little more seasoning.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Snacks: </span><a href="https://www.getfitwithdavina.com/recipes/276"><span style="color: #741b47;">Apricots & Almonds</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">I decreased portion size to 3 apricots & 15 almonds, as I found my body was not particularly hungry to begin with, I was more eating to maintain energy levels & to increase certain macros.</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>Dessert: Low Fat Greek Yogurt with Honey & Cinnamon 5/5</b> One of my own choices, simple, easy to make & delicious! A great low fat, low cal, low sugar treat to boost energy & satisfy a sweet tooth.</span></div>
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<a href="https://www.instagram.com/p/BFwIY-gr4Su/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNO805FaO-Wc3tApDwfbCP0_73wrhLMVii2rmmkHzLEUM7dJsLZZ0Pd6KGWLnnrYa6UNOaYrfjmzvOgPrLBTVfxj3BzQhrp2V1kR3vYyyQ9PIDrYU2PV1QawyCa3XZo5kwut6pCu0iyuzF/s640/3.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">The Exercise</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> During week 3, I did 4 1hr+ weight training sessions at my gym, including a personal training session, instead of Davina's workouts & home bodyweight workouts. It felt refreshing to be back at the gym after a 2 week break from weights & I felt stronger for it too. My workout plans included 1 session for core, 1 for legs, 1 for back & core & another for legs, glutes & core.</span></div>
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<a href="https://www.instagram.com/p/BEZTBIsL4Uq/"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuUA8BXQLtAy0NKH68Ol8ZtfLWHaqB2bbgZb1ZxS-Zp_m7l327SQmoc1cxwR6WEsI0odB8dGKn6AnqSOZjtKfcwSLY_AFXLVrn4fw-nObtpYyfSSa4ePNGfVdmQsZJWtyDI7K7pwUBZHSs/s640/5.jpg" width="640" /></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">My Cheats</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79;"> As usual, I had my daily extras - as listed in </span><a href="http://dressme-imyourmannequin.blogspot.co.uk/2016/05/what-i-ate-this-week-get-fit-with.html"><span style="color: #741b47;"><b>Week 1's Meal Plan</b></span></a><span style="color: #a64d79;"> - & had a weekend of eating my usual diet. My cheat meal for week 3 was Simply Grilled Chicken & an eton mess cheesecake from Harvester - oh how I have missed my cheesecakes!</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>WEEK 4</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Meal Plan</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">My weekly food shop for week 4 came to a total of <b>£16.66 </b>shopping mainly at Lidls & using a few leftovers (bread, oil, herbs etc) from my cupboards.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/121"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYV9lxgwZ-8OeHAcVfG0XJDyEQrLLAnzpBzhYOvF2SLM1qHkha7eX6bbjQZv48oL6F1QYotcD93Iu1NyXAC2L7C8RD67Ksi5pBDZ3Lx7Ju6FqwnH5OZTAB2ZbTDyRZS4J-y0_KR33F9gO6/s640/W4+B.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I have reduced ingredients, only using 1 banana, 2 eggs (instead of 1 for more protein) & a splash of coconut milk for the pancake mix, cooking in low cal coconut oil spray instead of oil & added a tspn honey & cinnamon to serve.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/205"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgynnQ1ITX4800AWuNR2duulQHCNk_oYzVbb6pXWZ05xlWQNykdM9OR8n6sO8BDeIyrMz3zLA8k3nUshQG2MpN4VRGAELGMITUQt-lFi15w1_Tr8-JxQ3aO99Do4z7FYnnUpxjkEjBxmLCW/s640/W4+L.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I am using 2 slices of wholemeal healthy bread instead, due to staying on budget & low fat soft cheese instead of ricotta for preference. I have swapped raspberries for strawberries because of cost, will be using only 40g salmon because of packet size & have chosen not to add butter.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/248"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmXA9UJPb8c-pBiauH27ftAcqFOh2w5bdGDMAZ65TfNJbYoRIoilBaGIhOLHrm8Yg3a11CFe5JKeNFKlL-C1dT2IfPYAjqY5P5rE40H1LrpxuyJYwQPbhYZtjjUqc2nvm99cgz0aW7cJu5/s640/W4+S.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I will be adding a tbsp (15g) peanut butter to my apple, as I am only have 1 snack & love this combo for an energy boost.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/286"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLR2nSw9r9TVGV86zbp4N-mi5af-9WyyCh0HIHH8qxvWl2dqJjq3NnPhpFcmWwLH8EAhsOAYFzSYCcO3qOAOLxXl8zOAAptCQXY_zCfiU_98NGqdnGNf6PLNVIKpC2kHfppZbgST5Z_5b/s640/W4+D.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I always use low cal coconut oil spray instead of oil, as its lower in calories & fat & also coconut oil has great health benefits too! I have swapped courgette & celery for 48g kidney beans per day as they're cheaper, less prep involved when cooking & higher in protein. My chosen meat is 90g (1/5 of the packet) 7% fat turkey mince & served with a handful of salad.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFECMJRJE2MZvRSJgOAaRWCdb_FIz4QQ-D1YedFUn4Tg2TDiVKWP3EKjykfDAxsYyBTDC3hUb_xf9pyNpOrRSUBddneiIDCGR4xYV0hVTU3UCUH0HiNkrrq0uS9T6kBrvsUF9hWCrG0Vkn/s1600/W3+D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFECMJRJE2MZvRSJgOAaRWCdb_FIz4QQ-D1YedFUn4Tg2TDiVKWP3EKjykfDAxsYyBTDC3hUb_xf9pyNpOrRSUBddneiIDCGR4xYV0hVTU3UCUH0HiNkrrq0uS9T6kBrvsUF9hWCrG0Vkn/s640/W3+D.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">The same as last week - simple & easy. 100g low fat greek yogurt, 1 tspn honey & cinnamon.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">My total macros (not including drinks & my additional extras) for the day are as follows:</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><b>Calories</b> 1375 (805 leftover) <b>Carbs</b> 169 (101 left) <b>Fat</b> 39 (33 left) <b>Protein</b> 78 (30 left) <b>Sugars</b> 82 (0 left)</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Exercise Plan</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> This week I will be combining Davina's 7 minute workouts, bodyweight home workouts & weight training. I hope to do 3 sessions of 21 minutes with Davina & 40 minute bodyweight workouts & 2-3 1hr+ weight training sessions at the gym.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><span style="color: #a64d79;">We're almost there - keep up the hard work! And remember you can still get </span><b><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">4 WEEKS FREE</span></a></b><span style="color: #a64d79;"> on </span><b><a href="https://www.getfitwithdavina.com/dashboard"><span style="color: #741b47;">Get Fit With Davina here</span></a></b><span style="color: #a64d79;">.</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com2tag:blogger.com,1999:blog-3252875383506959737.post-85515912625355281712016-05-16T11:00:00.000+01:002016-05-16T11:00:31.574+01:007 Day Meal Prep & Exercise Plan - Get Fit With Davina Week 3<div style="text-align: center;">
<b><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">My WEEK 2 Review</span></b></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><a href="http://getfitwithdavina.com/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiztM8JaERmGTx11X01XpzP8NKpr_yaJgi1uLTlLCdPv1KJmMG14JFz5uQ8Zmx6ahNpt00g_4UmEGsRC6fzKNx75nnJwGJruUHR4byiI0f-sJzHGxzmFhV0rol8VCr-G0xGSRhF4k6rEZcd/s320/F.jpg" width="320" /></a><a href="http://getfitwithdavina.com/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj45o3x4Ong2adPHxNCjl8lUCT5XToY0U_c400ejm2tFzkYnwSVOiV60kRgHAxOKhVqaYqgP7pg4wDvjDmxmPhDPM3cCszSCtpChZQr0cLKXdQ-fNbuuTCFa1K9Mgm19zJdqi-xmz2-Lj6s/s320/E.jpg" width="316" /></a></span></div>
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<span style="font-size: x-large;"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">The Food</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> I am starting to get used to the program now; my body is no longer feeling tired from where I have cut down on sugars, instead I am feeling more energized & a lot happier with the cleaner eating. I am however still having to add extras to allow my body enough energy for working out. As for the meals...</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Breakfast: </span><a href="https://www.getfitwithdavina.com/recipes/139"><span style="color: #741b47;">Greek Yoghurt, cinnamon, honey & banana</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">I don't have the biggest appetite in the mornings, so I saved my banana for a mid day snack with a tablespoon of peanut butter. The yoghurt combination was delicious & filling though!</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Lunch: </span><a href="https://www.getfitwithdavina.com/recipes/194"><span style="color: #741b47;">Broccoli, cauliflower & ricotta frittata</span></a><span style="color: #a64d79;"> 4/5 </span></b><span style="color: #a64d79;">I love all the ingredients in this, however as I cooked enough for 5 days, it unfortunately lost a little flavour throughout. I swapped out the asparagus for the broccoli & cauliflower & added a small sprinkling of parmesan when serving.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Dinner: </span><a href="https://www.getfitwithdavina.com/recipes/158"><span style="color: #741b47;">Creamy mushroom chicken</span></a><span style="color: #a64d79;"> 3/5 </span></b><span style="color: #a64d79;">I swapped the steak for chicken, due to preference & added a tablespoon of apple sauce for sweetness. A little too much mustard for my liking, but overall a filling, nutritious meal.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Snacks: </span><a href="https://www.getfitwithdavina.com/recipes/244"><span style="color: #741b47;">Almonds</span></a><span style="color: #a64d79;"> 4/5 </span></b><span style="color: #a64d79;">The portion size was a little too big, where I could have replaced some almonds with raisins for variation, but I do love almonds.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: #a64d79;">Dessert: </span><a href="https://www.getfitwithdavina.com/recipes/283"><span style="color: #741b47;">Strawberries, ricotta & honey</span></a><span style="color: #a64d79;"> 5/5 </span></b><span style="color: #a64d79;">I chose not to make the dessert this week, but to use the ricotta as a clotted cream substitute, slice the strawberries on top & drizzle a teaspoon of honey over - it was delicious & for the same amount of calories!</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><a href="https://www.instagram.com/p/BFT4WRCL4Rd/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqz1-Ryneh3qSgpsWu-tajhVEZ6mNgauSQ5VhfSACeGyu_JSGCQ6xW5sA3q4LVUArsOYQ8WQ6qo3_XkWuz_9Oj2cHfaMhAhpoeRgNmwEDg_PWJmpild08YyfvRR3b6jU2X_HzAFQs_GU6t/s320/image2.jpeg" width="320" /></a><a href="https://www.instagram.com/sallylouisep/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9qWmN1Lsjm40_nPgBxJWxnzdsHVUiKKiDYtqmtqmrFWRFTHXxXI62IjF1w7oAfrpQ3kWRRt-yRCzV655g9Kczgi8w3_l4tUTOSyI4Fk4JnTYiCvThwmk63F1_UPBC1z4HL2hAaWBMKrYs/s320/image1.jpeg" width="320" /></a></span></div>
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<span style="font-size: x-large;"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">The Exercise</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> Last weeks exercise was on the easy side for my fitness level, however Get Fit With Davina has done a very good job at listening to whether I found each 7 minute workout easy or not & has gradually got a little more challenging & hopefully this will continue week by week. I have added 40 minutes of intense bodyweight workouts again with Davina's 21 minutes a day & have done so for 5 days this week. My extra commitment has already made me feel both stronger & leaner with this exercise plan.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">My Cheats</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #a64d79;"> I added the same daily additions to my meal plan as I did in </span><a href="http://dressme-imyourmannequin.blogspot.co.uk/2016/05/what-i-ate-this-week-get-fit-with.html" style="font-weight: bold;"><span style="color: #741b47;">Week 1's Meal Plan</span></a><span style="color: #a64d79;"> - this was to increase my energy for the day, my protein when I worked out & a little treat to stop me going off the rails & binging randomly! My main cheat meal came in the form of a deliciously indulgent home cooked shepherds pie & garlic bread during a night in with friends - it was perfect!</span></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>WEEK 3</b></span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Meal Plan</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> My meal plan for week 3 cost <b>£19.84</b>, shopping mainly at Lidl, with a few groceries leftover from previous weeks. The macros are calculated with My Fitness Pal & although it may not always be 100% accurate (nutritional labels are a guide, all food varies slightly), it is a great guide to let you know what you can eat within a day. So here is my meal plan for week 3, ideal for meal prep on a Sunday, with any changes I made along the way...</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/141"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="377" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNLxB3aYDMELGkRUxaaPRJhfl3YxRHwzBndj7lPo0OHBeHwLhyKkTtry5sRqxhSzkyxQ4_F6TeWWaOgvzioruR8ebZMJBdrWJaUwK0c5OkD5PUXTqQzjXyJgz6GS_VB8hDCyaVI8u4DS1Z/s640/W3+B.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">I have substituted rye bread with 1 slice of healthy wheatgerm bread & have not used butter.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/276"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4H2NIjp3srRKAtNVkFvvski-quh8s49cMvD4VTyHviYGZFBrdAyAFEUh6BtkBgLswMPFOy_qqVoJO8Pbx9eRgytNuBav3rVgtQcPT5EciU4z4RXGMdcANyyMNGHV7Hy4JcINkofGl2Y5B/s640/W3+MS.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"> The last two weeks I haven't needed a second snack between meals, but it is included in the daily meal plans if you want it! I am having 20 almonds & 3 apricots instead of the recommended amount, purely because apricots are pricier than almonds for me.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/198"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyq7yXuw0kV0VnItu1BmyHXtKHYhGdgpNRx54F9N6-woJAxB-dqqUItHByVK1xkuCKTk4qp8P5pTxi4eOmTh9Sc_nQx-mZiuxq0LnLjORAi04Mbmburde5OG4mEUVv5LWoCz4KQsyj-wt/s640/W3+L.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">I used low calorie coconut oil spray instead of oil, because it's lighter & has a tone of health benefits, as well as helping to break down fat stores around the body! I have used 60g prawns instead for the extra protein, used herbs instead of chicken stock & served with 80g of broccoli & cauliflower.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes/170"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiNGdFltgiNjhvh4M1IWTh1CvZMuY8np72bCFatJV72OOj5jdnDSlqWQqD4V7p34r4yfHV8PP1oLhfCRLYsv3kj34n_NG7PAp0-eT-CRkXkEGy-Tb4Xyw8AKOPTaGZY2Z_SE0z8qzRiUFH/s640/W3+T.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Once again I used low calorie coconut oil spray instead of oil, 75g of chicken breast for more protein & replaced the tomatoes with half a corn on the cob. I will add more veg if I am extra hungry! I also used store brought pesto due to cost & a different brand of wholemeal spaghetti to that of lunch, after running out, which has more carbs, but this has not made me go over my daily macros.</span></div>
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<a href="https://www.getfitwithdavina.com/recipes?meal_type=dinner"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJFMBxhHWAd64xuJb1sJLmdUqphWt0gwBQqmokWv-IeqcYd3eSE_eO6w9-i5ONDHeoSor7QL-9VkWSmyZnf7WlZ6aa2lVH2IiRu9Xb93XK3wKfEHjyfq4k_yljScbjtXDvbOdc3tW26LwC/s640/W3+D.jpg" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">Instead of a Davina dessert, I decided to have 100g low fat greek yoghurt, honey & cinnamon!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuIrzSX-QjUXeyRrGipnFO5nVWP4KjSXbJTc_QYN-dR0S-R-Rg67K7JJu5Rr-1aF1pGPBeYkQ_Qn6KRRKZwC0wBJ4rnFcIOkIDuuouLTvDO7FkmV6YwE1ImPwD_805UmOqjJNllbSpnV7g/s1600/image1+%25281%2529.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuIrzSX-QjUXeyRrGipnFO5nVWP4KjSXbJTc_QYN-dR0S-R-Rg67K7JJu5Rr-1aF1pGPBeYkQ_Qn6KRRKZwC0wBJ4rnFcIOkIDuuouLTvDO7FkmV6YwE1ImPwD_805UmOqjJNllbSpnV7g/s640/image1+%25281%2529.PNG" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">My macro's for a day, eating the plan above; I will be adding a few healthy snacks prior to workouts, protein shakes, a small tasty treat & a home made cappuccino too, to give me more calories, carbs & protein, but still with a reasonably healthy calorie & carbs deficit to lean out.</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif; font-size: x-large;">Exercise Plan</span></div>
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<span style="color: #a64d79; font-family: Georgia, Times New Roman, serif;">I plan to continue with Davina's 3 x 7 minute workouts each day with my 40 minutes bodyweight workouts, 5 times a week.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="color: #a64d79;">Hope you are already feeling stronger & more energized for week 3 & remember you can start your </span><b><a href="https://www.getfitwithdavina.com/"><span style="color: #741b47;">4 weeks free</span></a></b><span style="color: #a64d79;"> trial on </span><b><a href="https://www.getfitwithdavina.com/"><span style="color: #741b47;">Get Fit With Davina</span></a></b><span style="color: #a64d79;"> today!</span></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-3252875383506959737.post-38903899135406580122016-05-08T15:50:00.002+01:002016-05-08T15:50:31.053+01:00What I Ate This Week - Get Fit With Davina Week 1 Review & Week 2 Meal Prep!<div style="text-align: center;">
<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>WEEK 1</b></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Review</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> Overall, so far so good. I have been following the program for 5 days, with 2 days off, allowing me to eat normally (about 80% clean food, 20% treats) & include a slightly indulgent cheat meal. I already feel a lot leaner & a lot less bloated thanks to all the clean food. The menu's kept me full & I even found I did not need both snacks during the day. The exercise however was not challenging enough for my level of fitness, so I added more to it.</span><br />
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<a href="https://www.instagram.com/p/_KCL96xOWG/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1D28RwjLuxqkxF8R5kCCdPzt33Qx2UOLheR1ncowQLDqKPPI_GhBzKpcko_8bWDN3MUUrqn7iyIEYt-C4du9SZp6_Jbva_e12QnAauqDWbFngxv_7KP0QN_Ipa4_hy0JJFqThpow4O66H/s320/B.jpg" width="317" /></a><a href="https://www.instagram.com/p/6Uk8u7ROes/"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnxoaYhPPt35H6tAqw5_TKPLzSvF-8KMXl2EdMo9CEnPG9n-OlcwslvhZkT9yXL1s-5hzdPt9uDhTgwgvNBVzkbZKffVf6DJmj3RszOzH9A9orTwTaUi9qbZ94c0Iq_lDvJMSnFVfpbx7m/s320/D.jpg" width="320" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The Food</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> The meals were both interesting & filling, however I did find trouble with the Refried Kidney Beans recipe, so I made my own healthy chilli sauce to go on top, which really improved it. As for drinks, I stuck mainly to green tea, black coffee & water during the day. My ratings for each meal are as follows... </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #a64d79;">Breakfast: </span><a href="https://www.getfitwithdavina.com/recipes/1237"><span style="color: #741b47;">Scrambled Egg & Smoked Salmon</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> Although had to add bread to increase carb intake.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #a64d79;">Lunch: </span><a href="https://www.getfitwithdavina.com/recipes/234"><span style="color: #741b47;">Refried Beans & Slaw</span></a><span style="color: #a64d79;"> 3/5</span></b><span style="color: #a64d79;"> My chilli sauce saved this meal, otherwise it would be quite bland - I think there was an error in the recipe. However the kidney beans were a good substitute for meat or mince which can be high in fat.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #a64d79;">Dinner: </span><a href="https://www.getfitwithdavina.com/recipes/281"><span style="color: #741b47;">Creamy Mushroom & Quinoa Risotto</span></a><span style="color: #a64d79;"> 5/5</span></b><span style="color: #a64d79;"> Loved it, especially with a little teaspoon sprinkle of parmesan cheese.</span></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Snacks: Peanuts & Raisins 5/5</b> A good source of long lasting energy.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="color: #a64d79;">Dessert: </span><a href="https://www.getfitwithdavina.com/recipes/303"><span style="color: #741b47;">Raspberry Fool</span></a><span style="color: #a64d79;"> 4/5</span></b><span style="color: #a64d79;"> Loved the taste, very sweet, however the texture was that of a smoothie, not as thick as I had expected, so I put it in the freezer overnight, making it much nicer.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ_nb5GNExV699KaAWx6X1v_merFIIDisfQLkpZGcekkMTkTUMnGW440oP7_AEp7XgFP6gvwQnMtHngtW1SaBaESxT0CGAylljSP8GXkV7F7FCmrH8XCifLCtadW5L0SKkua0bkp4WKAmu/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ_nb5GNExV699KaAWx6X1v_merFIIDisfQLkpZGcekkMTkTUMnGW440oP7_AEp7XgFP6gvwQnMtHngtW1SaBaESxT0CGAylljSP8GXkV7F7FCmrH8XCifLCtadW5L0SKkua0bkp4WKAmu/s1600/5.jpg" /></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My Macros</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> As I am not trying to loose much weight, just loose stored fat & reduce bloating, I was quite low on some of my macros. This meant I could both add healthy things to increase certain macros - like 1 slice of un-buttered wholegerm toast in the morning to increase carbs & energy - but I could also add in a couple of treats too. I also did not need the peaches as a second snack, as my meals kept me full all day, which allowed me more macros in other places.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My Cheats</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> I knew during the week that I had enough calories to add in a couple of not so clean snacks, without going over my macros. These included a homemade cappuccino (much lower in sugars, fat & calories compared to having one at Costa etc), 1 square of dark chocolate (as it's good for your blood), a small slice of malt loaf in the evening with a milky sugary tea & 4 mini eggs. I still had quite a good calorie & carbs defiticit, to help me loose that stored fat, without dropping half my calorie intake all at once, which can be quite unproductive over a long term period. Over the weekend I ate my normal 80% clean, 20% treat diet, with a cheat meal thrown in too. I didn't over do it when eating treats, otherwise for those two days off, I'd undo all the good work achieved during the week.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The Exercise</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> Personally, I found the exercise on the website to be to easy for my fitness level, as I have been training hard for quite a long time. <u>However</u> after each 7 minute workout, you're asked how easy/hard it was, in order to tailor it more to the individual. So for me, the workouts began to get a little harder as the week went on, however I have been doing my usual 40 minutes of intense bodyweight workouts after Davina's workouts. I have been working out 5 days out of 7.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My Stats</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> As promised, I went to get myself weighed during the week; I went to Boots & for 70p their scales tell you your weight, height, BMI & body fat percent, taking into account your age & gender too! So here are my stats, to help me truly compare the before & after...</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><b>Weight:</b> 9st 5lb <b>Height:</b> 5ft 2.9" <b>B.M.I:</b> 23.3 (Ideal Weight) <b>Body Fat Percentage:</b> 20.3% (Excellent)</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><b>WEEK 2</b></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Meal Plan</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> Here is my meal plan for week 2, as always it is tweaked & tailored to me. My total cost this week came to <b>£15.07</b> from shopping at Lidls - however I did already have leftover salad & eggs among other little bits.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/139"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Yus-Wmt9E_aFwKmXe14vg1HGxek1MGADzx9NTDWIInwGfSZqJ3gzqB1nuozHHv4WIP2adJikkEqWsr4YacX2BE0pgC-pTVV0bLcas3FpOrHwPIajuiFo2F3hJVwPjSXCc1_Ws_ZF1ARu/s640/W2+B.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">I will be having 1 banana instead of 2, as I don't think I'll need more, but I may replace it with a healthy snack later <u>IF</u> I get hungry.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/244"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFBo7ULNqigK80n9EDV0NrJSiW2fz9YDyIYRAtKelAEKovK6KV9d4TXv-AwtZ33F5lNmkF3ic9V6sfquAMNkvGstAXvd0pZ5sAUqw-VWYZY5Q15YaTtzE2tudJnoZhjhu7w91ggvtUM0iX/s640/W2+MS.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">30 Almonds was the recommended portion size, however I may have a little less depending on my hunger.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/194"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUB9eRvgUtP4WmF7oGGKStdWTmIAt15bw7Ge95Nulvhy-fVd6xR1ADbCMpLTIodefLUISB7l-3NY99IRfgVmiaBfZfTiNz6_ilBgXhkaAeJeIHn-4lBMTZ0b1HknDdUiVL4JxUi9AJ0Y4S/s640/W2+L.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">I don't like asparagus, so have swapped it for broccoli & cauliflower & have increased portion size for veg, as I did not have 2 bananas at breakfast & am using low calorie coconut oil instead of regular, so I am getting my energy & nutrition from another source.</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/250"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKnXXuBzhPre8ZWgCeVZVN8UYghQ6dAdnE106q5hEXD_k9JLndZUzTgQ8fpKndcy8BJzrkyzbq5PgeCjY0Z1pzZrif4U09fzPYqvJh7pB1MAyV-fTDqpgmWkzEJ9PdAhaEVjvKRlPuUBH/s640/W2+AS.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Like last week, I probably won't need the second snack, but just in case, I have the tinned peaches leftover from last week!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/158"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1v4mfwkMjpj0nOoS7zUN1UDUhcCEPDpw-dIb4v3f8ZCt6QpZ34zwUqc480NCg21BDMAv3oAB0ZqS2egEtJb9lCETIK-KRrUSa9RHsMgOK1oTpGy9E3fVsX2GMT8OVRmbq1w8KJpYnzDWr/s640/W2+D.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">This meal looks amazing - however I am not a fan of steak! I was going to replace it with a lean pork steak, but chicken was cheaper, is higher in protein, leaner & easier to cook/softer when cooked! I'm cooking 150g of lean diced chicken breast per portion to increase my protein intake, replaced oil with low cal coconut oil spray & added 125g broccoli & cauliflower instead of the dried mushrooms as they were cheaper & easier to buy & are more filling!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><a href="https://www.getfitwithdavina.com/recipes/283"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_VmfE4Xuq4j2tolxPlO-6_b7jzh9Ugb38x80aoSmNaCNtFzgRv4Ej6VM2PLQmk08JxM7U3r9Rd0VROsEnfsLP4lZfTPbR7tWMruzOJZtB5gi67vefscSh8_NFdFj5IkJzRnc6n3Fe3Ykn/s640/W2+P.jpg" width="640" /></a></span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">Raspberries had sold out, so I brought strawberries, which were also cheaper!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> All macros seen above are calculated with My Fitness Pal App from Under Armour, however macros are not always 100% correct, so just listen to your body, if it is not hungry, don't stuff yourself with everything on the meal plan, likewise if your starving, add a healthy snack! My macros for the week with just Davina's food are bellow - I have not included the peaches, as I don't think I will need them. I will also be having my little additional extras throughout the day, so that I meet my protein, have a few more natural carbs & so my calorie deficit is a little less, as cutting my calories in half is too drastic & would not have a long term effect - either I would crash after a week & gain weight or would be so low on energy that I would not be able to work out!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRSt8K2ufawtvLdX3txB62XFP0qEjHT6dLrm1xBvqC9zA56k5G-3tzkxw138P4D3ivPeI7nFfq5mpHx6a9EAYAAtjl-GJoyM8DfXi589-0hkWaV-JOkaa37ErJtR6lkjuZT1iJT7RRmdcN/s1600/image1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRSt8K2ufawtvLdX3txB62XFP0qEjHT6dLrm1xBvqC9zA56k5G-3tzkxw138P4D3ivPeI7nFfq5mpHx6a9EAYAAtjl-GJoyM8DfXi589-0hkWaV-JOkaa37ErJtR6lkjuZT1iJT7RRmdcN/s640/image1.PNG" width="640" /></span></a></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Exercise Plan</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;"> I will be working out 5 days again, continuing with Davina's 3 x 7 minute workouts per day, as well as my 40 minutes intense bodyweight workouts. If you want inspi</span></span><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;">ration for such workouts, I use </span><a href="https://www.youtube.com/user/popsugartvfit" style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: #741b47;">Popsugar Fitness on Youtube</span></a><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> with </span><a href="http://www.annarenderer.com/" style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: #741b47;">Anna Renderer</span></a><span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif;"> - she's a great trainer!</span></div>
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<span style="color: #a64d79; font-family: "georgia" , "times new roman" , serif; font-size: large;">Hope week 1 went as well as mine, stay strong & good luck with week 2!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="color: #a64d79;">Start </span><a href="https://www.getfitwithdavina.com/"><span style="color: #741b47;"><b>Get Fit With Davina</b></span></a><span style="color: #a64d79;"> today for your </span><a href="https://www.getfitwithdavina.com/"><span style="color: #741b47;"><b>4 Weeks Free!!!</b></span></a></span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0