5 gym essentials

Whether a beginner or an expert it is always good to check you are packing the right gym essentials.

Yes, It may seem obvious to some people but to others it can cause delays, excuses and embarrassment. 

Of course everyones' bag will be packed with different essentials due to different goals. However, there are fitness-must-haves that we all need to pack. 

1. Quality training shoes

Ahh this is a must must must. If you are serious about getting fit or continuing your exercise/sport it is essential to make sure you have the appropriate footwear. Work-shoes or flipflops will just not cut-it... Plus they will look dreadful darling'

Running shoes, cross trainers, weight-lifting shoes.. What ever the exercise maybe, support it!

2. Suitable fitness clothing

Yes it's time to invest in your fitness wear if you haven't already. Look for breathable, well fitted, supportive clothing.. I promise you the more you feel comfortable in your fitness wear the better you will perform and the likiness of continuing. 

No one wants to be tugging, or pulling down their clothes every other minute- so sometimes' you may just have to go with comfort rather than the look. 

And ladies, my lovelies... Make sure those tight pants don't go see through during those squats, so be sure to drag a friend along and perform the bend-and-snap' test before you purchase. 

3. Water bottle

Do not be one of those people to turn up to a class or a gym session with no water. Running to the water fountain takes your time away from exercise especially if there is a que. Any water filter bottle is perfect, it saves money, saves time and can be used over and over again no matter where you are it can always be refilled too. 

4. Music and headphones

How many of you have forgotten your music or left your headphones behind. I am definitely guilty of that'.

Buy some that you can keep in your gym bag. Also make sure you invest in a good pair of headphones as I'm sure we have all fought with our wired ones, which then end up ruining our workout. Grrrrrrr. 

5. Sweat towel 

This does not need to be massive, a flannel is a perfect size for wiping down that sweaty body. Keep it fresh, wash it after every session and store up on a few so you will always have one when the other are washing. 

It is fantastic to sweat but it's not fantastic for those around you. So let's keep our sweat to ourselves. 

Well here you have my top 5 gym essentials. Pack your bag the night before and let your workout be a blast! 

Changing your eating habits

So I have decided to play around with my eating routines and work with 

'The Human Body's Natural Biorhythm'

Yes I eat well 98% of the time... And no this isn't going to stop me having my treats but I have decided to work with our body's natural biological rhythm which I have been reading on www.globalhealingcenter.com. 

This website is incredible, I love to research and I always find myself ending up on the globalhealingcenter. 

Dr. Edward F. Wrote a fascinating blog on; 'The Body Cleansing Diet'......

I am definitely going to attempt some of his ways of eating (not all, but some).

 

Here is a little in-site; 

BODY CYCLE #1 - THE ELIMINATION CYCLE

This Cycle Begins around 4:00 AM and ends around 12:00 NOON.

During this cycle, the body naturally tries to purge itself of toxic waste materials and unnecessary salts, proteins, and acids. During this cycle you should consume adequate amounts of fresh seasonal fruit (preferably organic or locally grown) to support the body's natural toxin elimination cycle.

BODY CYCLE #2 - THE ENERGY CYCLE

This Cycle Begins around 12:00 NOON and ends around 8:00 PM.

During the Energy Cycle, food and nutrients are processed and stored to provide you with energy for your day. 

BODY CYCLE #3 - THE REGENERATION CYCLE

This Cycle Begins around 8:00 PM and ends around 4:00 AM.

This is an opportunity for the body to take the time it needs to heal and regenerate. This is when the body should get quality sleep. During this cycle, the body assimilates all the foods that you consumed during the day and then processes the nutrients to regenerate itself cell by cell.

Of course this maybe impossible to some people due to the demands of shift work/ parent-hood/ other sleep disturbances. But I'm sure you can create your own ' biorhythm' around your sleeping pattern. 

Wish me luck.... Hehe... I totally shouldn't be doing this right before my wedding.... Oops 

I will update within two two... 

The worst ways to lose weight

Most of us are always so eager to lose weight.

 We all want instant results, we all want to do the next big fashionable thing which is then forgotten about 3 months later. 

This year we have already had boatea, waist-trainers, and of course the celebrity dvd-blasts (because they suddenly decide to lose weight which obviously gives them the certificate to educate others-not! ).

All of these FADs' last short term, and most likely provide long term damage.

I always preach that 'slow weightloss or weight-gain is best' 

Yes it will be a long journey, but i can guarantee it will last forever. 

The most common worst way to lose weight is;

Skipping meals

Most of us would feel that skipping meals would help us lose weight, when in fact it is doing the complete opposite. This massively contributes to slowing down your metabolism which is what we do not want to do. Let alone makes us very moody, tired, and probably the most unfriendliness person alive. 

Of course there are plenty of health concerns associated with 'skipping meals'. 

Let's talk about my favourite!

 FADs' (a thing that becomes very popular in a short amount of time, and then is forgotten about at the same speed). A bit like celebrities really. Hehe...

We have the popular 'waist-trainer'. Mrs kardashian west tut tut tut......

Now of course we are all going to want to do this fad, because the gorgeous Kim k revealed she was doing this. I can most definitely tell you she may have done this for a week at most until she realised the dangers of it, as she obviously wants/is having more children. And then you have Jessica alba (shame on you, I never thought she would do this rubbish) and khloe and kourtney and then half of the world obviously. 

So do they work? Experts have actually said there is no way it can really work. Infact they have said it can actually cause real bodily harm. If anything squeezes you this tight it is iffy!!!! 

After seeing these celebs do it and how it makes you look it does seem very appealing! But to risk your health for something so damaging it is definitely not worth it. 

FADs' are normally displayed by celebrities' they come and go very quickly. Making the company a nice quick million. 

Okay let's move on. I really could go on and on about FADs'.

Diet pills and drugs; 

First things first; There is not a magic pill that will make you lose weight! If you come across "one" avoid avoid avoid! Danger danger danger! 

Unfortunately cocaine and other similar drugs are often used to help with weightloss but will obviously cause long term damage to your brain and heart aswel as damage many other factors in your life. 

As I have said 'slow weightloss or weight gain is best' 

There is no such thing as a healthy weightloss pill. 

Purging

Unfortunately one reason people can start purging is due to the pressures of society. (I am not saying this is the only reason as I am very sure there are a lot of other reasons that can cause this too). 

Of course this is increbily damaging to your body aswel as psychological damaging. This allows one to eat what ever they wish to eat as much as they can, which is then followed by throwing up losing all the calories consumed. 

If you happen to be in this cycle I would recommend you seek professional help! No ideal body image is worth this addictive health risking behaviour, as your'll never be satisfied! 

!Love yourself! 

Over exercising

Yes that is right over exercising can also be another worst way to lose weight. However, this is only if your body is already undernourished. If you are eating enough, there is no such thing as over exercising as long as you are not doing the same thing everyday, as this will cause damage to ligaments, muscles, bones ect, plus it will get very boring. 

Laxatives 

That's right some people excessively use laxatives to help lose weight or maintain weight( Pills, teas, powders, suppositories). This can weaken your digestive system aswel as making your bowels lazy and can cause abdominal complications. This also means you could eventually become reliant on laxatives, or in reverse affects you could have accidents in public (ahhhhhhhhh- again, not worth it)! 

Smoking

Yes smoking smoking smoking. This is a very popular way to suppress hunger. Chronic smokers can actually replace meals with a cigarette and not feel any effect from this. Of course we all know that smoking causes long term damage to your body, internally and externally. (And you will smell of smelly smoke too, definitely not a good way to lose weight).

'Getting your ideal body is a life change. It takes a lot of patience and dedication. Learn how to eat healthily, create an exercise routine, plan ahead- especially your meals. Enjoy a treat, because we all deserve treats but treat treats as a treat(that was tongue tangular). As long as you never give up, you will never have to start again.'

Thank you for taking time out to read, please feel free to leave comments and share! 

X

Pregnancy Training - Second to Third trimester

Mummy-to-be

I call this workout 'pregnant, fit and beautiful' because you are pregnant, you are fit and your are beautiful!

Pregnancy is such a precious special moment, so try to embrace and enjoy it. 

During pregnancy your body tends to take its own control which can be abit daunting for some, and this does not mean you ear 'eating for two'. However exercising throughout your pregnancy will gain you some control over your weight gain, contribute to a natural birth and can definitely give you some happy hormones. 

      'A happy mummy a happy baby' 

 So let's get started;

Warm up; 10mins on the bike or treadmill (depending upon what's more comfortable for you)
A steady pace- remember we are just warming up.

Dynamic stretching; Stick to the main big muscle groups only, keeping the movements controlled and graceful. During pregnancy you do not want to over stretch but we do need to keep mobile.

Main session;


Swiss ball squats with light dumbbells/ or no dumbbells, completely your choice. (Always listen to your body)

Try and keep higher than a 90 degree angle in your squat as we don't need to go too low at this stage. This will help us maintain tight legs and bottom- and will also activate our core as we are using the Swiss ball. 10-12 reps, 2-3sets

Multi directional arm and back work- 

3 exercises at one machine in one rep!
(That is what us mummies like) 

Cable machine;

Cable rope (to go around a bump) Exercises; standing row, upward row, Bicep curl.

This is wonderful for our back, arms and core. 10-12reps, 2-3sets

Standing Tricep kickbacks- light weights- depending on you. 10-12reps, 2-3sets

(Take a few steps inbetween sets) 



Wall angles; Standing tall with your back against the wall, start with both hands above the head and lead with your elbows down, squeezing your shoulder blades then return back up(a semi-circle movement). This is working on your back and shoulders. You will have a small arch in our lower back due to your beautiful babyBump 

10-12reps, 2-3sets

 (this is a third trimester movement for a shoulder press)

Seated Swiss-ball shoulder press. (This is more for second trimester and NOT recommended to those with extreme high blood pressure) 10-12reps, 2-3sets

Standing super'woman' or all fours super'woman'; This is extremely beneficial for your lower back and core. The positioning is dependant on you. (Mummies know best)

10-12reps, 2-3sets

All fours or standing pelvis tilt; this great for the core, hips and pelvic floor.

Hold for 8 seconds then release pulling your belly button to spine- you can even sneak in some deep pelvic floor work here. 10-12reps, 2-3sets.

Abductor and Adductor machines;

Abductor targets our inner thighs and lower abdomin. (Try and engage your pelvic floor whilst doing this) 

Adductor targets our glutes. (Yummy mummy) 

10-12 reps, 2-3 sets

Cool down; 

10 mins on the bike or treadmill.

Static stretches; 

Non developmental. Target the main big muscle groups only. Hold for 8-12 seconds.

     There you have it; My 'pregnant fit and beautiful' workout! I hope you enjoy it... Would love to hear how you got on? So please feel free to give this a try and leave some feedback?

"Have a wonderful pregnancy"

For more information on pregnancy visit my 'pregnancy information' page which you will find in the menu bar. Please email kimmyfitnesspt@gmail.com for more information on a personalised pregnancy workout plan. 

Please read before you attempt this workout; 

Please make sure your GP is aware you are exercising throughout your pregnancy. Please aways listen to your body.
Do not ignore any pains or tiredness, this is telling you to stop. 

Keep hydrated, keep cool, keep mobile, and do not exercise to exhaustion.

Make sure you do not get breathless throughout your workouts, ie you can hold a conversation during cardio. 

Please avoid lying on your back for long periods after 16 weeks.

Also, Try and recognise what time of day you have energy- as that is the time you should aim to exercise.