PT Taylor Ryan was so besotted with staying tiny, she trained 10 hours a week. But a dare from her husband to gain 4.5 kilos changed everything. Four kilos. That’s all my husband asked me to gain. To many people, four kay-gees isn’t a lot. To many women, their bodies fluctuate by more than that several times a year. But to me, at the time, he might as well have…
Positivity in low supply? Understant what causes negative emotions and learn how to deal with them. Ever felt a hit of jealousy upon seeing your workmate flirting with the office eye candy? Or felt guilt for spilling wine on that shirt you borrowed (and couldn’t afford to dry clean)? In pre-civilisation times these negative emotions would have paid off. In the age of sabre-toothed tigers and mammoths it was wise…
Boost your calorie burn without donning your sports gear with these tips from Nikki Fogden-Moore. 1. Supplement your journey with a good-quality multivitaminIf you’re doing intense training then you may need to fortify your body with extra vitamins and minerals to help repair and assist metabolic maintenance. One-a-day multis with extra B, C and D are great during the winter months. 2. Magnesium magicOur bodies need magnesium as it’s…
Dynamic Movement Training (DMT) improves muscle activation and boosts fat loss. What’s not to love? We all know that any form of exercise makes our hearts thud faster than usual. During this phase, more oxygen needs to get to your muscles from the small blood vessels. The lungs breathe deeper to ensure that the delivery runs smoothly (if only our online shopping worked just as well)! In cases of cardio…
Want a faster metabolism? You need to ensure your digestive system gets the right nutrients. Digestion and metabolism are not one and the same, but they certainly need to work together for optimal workout benefits. Digestion involves the breaking down of food and distributing nutrients throughout the body while at the same time getting rid of the any waste. Metabolism is when your body uses the energy and nutrients from…
Work your glutes, outer hips and outer thighs with this home workout. How to 1. Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward. 2. Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor. Keep your pelvis stable. 3. Slowly lower your leg back…
We ask the experts to assess the health benefits of a gluten-free diet. The lowdown While some people have a medical need to black ban gluten (if they have coeliac disease or are medically diagnosed as gluten intolerant), for others, cutting out gluten seems to be a new way to try to lose weight. To go gluten-free you need to avoid barley, rye, oats and wheat and carefully check ingredients…
This two-part move will have your abs and core working overtime. Nikki Fogden-Moore demonstrates. Part 1 1. Roll gently down onto the ball with your back in the middle and your feet at 90 degrees. 2. Keep your chin off your chest and eyes to the sky. This avoids any neck strain and will help you focus on your abs doing the work rather than your neck.Crunch up towards…
Love strength training? Learn how to maximise muscle gains with these weight training tips from D’Astoli. 1. Quality (range of motion & tempo) First and foremost, you need to ensure you are using the full range of motion for each exercise with a slow tempo (particularly the lowering phase) that demonstrates control of movement. Once you have developed this quality, you can look to increase the intensity. 2. Intensity…
Want to look like a fitness model? Clean eating and hard training is KEY. 6 top tips Hard training gets results. Every session should be as intense as possible. Relax and focus on good sleep. Stress will adversely impact body fat percentage. To reveal the true results of your work, get your water balance in check by limiting sodium, drinking plenty of water (dehydration equals retention) and playing down carb…