I am going to be posting 5 separate easy home exercise moves for you to build into your weekly exercise regime… keep watching and by using these simple techniques and you’ll be dropping that dress size in no time…
I have been working with Rick Hay here in London especially looking at Nutrition and how important it is to be aware of pitfalls when planning your diet. Adding IsoWhey to your daily plan is a great way to start, but bear in mind thew following points to get the full advantage of the IsoWhey program..and see the results!..
There are some common mistakes that we all often make when it comes to optimum nutrition. If you are able to eliminate most of these whilst on your Anti Ageing and Fitness Transformation you will really turbo charge your weight loss results.
So here are some of the most common pitfalls to good health :
- Not eating every three hours
- Not including some protein at each meal and after exercise (IsoWhey is ok for the meal replacements)
- Not thinking nutient dense rather than empty calories Using a high sugar or high caffeine pick me ups
- Not dealing with stress
- Eating too quickly and whilst walking etc – not smelling and really tasting and enjoying your food
- Not checking labels for hidden sugar e.g in yogurts, health bars, cereals and energy drinks
- Not taking a multi vitamin mineral or superfood daily – our soils are often depleted and this is a great way to provide essential vitamins and minerals.
- Eating too much meat and too many dairy products.
- Not having enough hydration – coconut water is a good option to supplement your fluid intake as are herbal teas.
- Not having a varied enough diet – this should include nuts, seeds and colourful foods
- Not checking the label of foods
- Not keeping a diet diary quaetly for a week so you can see what you are actually doing
- Not exercising or chilling out enough
…Choose one or two to focus on each week and you will feel the difference!
Are you looking for a healthy baking recipe to trial this winter? Why not try IsoWhey ambassador, nutritionist and chef, Zoe Bingley-Pullin’s recipe for healthy muffins as featured on Channel Ten’s Good Chef Bad Chef.
We would love to hear how you go with this recipe, so please share your feedback below.
IsoWhey Complete Mixed Nuts and Banana Muffins
By IsoWhey Chef Janine Royce.
It’s about this time of the year when coughs and sneezes start around the office and comments like “my throat feels sore”, “my kid is sick again”, “how I can I boost my immunity?“, are abound.
As the weather gets cooler we spend more time indoors which means more time in closer contact with people AND potentially germs which can cause colds and flus.
To complete my current blog series on how to get back in shape after having a baby, we pay another visit to Bianca in a two-part video showing some different fitness options for you to get back into shape again.
First I went along to Jen Dugards “Body Beyond Baby” classes which she holds in Centennial Park in Sydney – it’s a gorgeous setting and really puts you in the mood to exercise! There are quite a few baby classes which have opened up in recent years and this is obviously a good market to target – what I liked about Jens class is that she employs a number of nannies to actually look after the babies while the mums are doing their workout!
This means she can really focus on their specific needs post baby. I also really liked the fact the Jen gets the new mums to go to the physio to have an ultra sound to check on the actual ‘separation’ of their abdomen – as this will determine the type and intensity of the exercises she may prescribe.
By being part of a group training session you can also find this less expensive than employing a trainer one-on-one, plus it’s a great chance to meet other new mum’s, get fit and socialise at the same time!
However, this may not always be possible… so what can you do?
I popped over to Bianca’s house and showed her some easy moves you can do to get a good little workout in the comfort of your own home AND play with your baby at the same time. This is especially useful if you just don’t have the time to actually get out to either the gym or outside training groups like Jen’s.
Little baby Georgie has been keeping up Bianca at night of late, this means it can be harder to motivate yourself to get your own exercise done – so Bianca has been doing 10-15 mins blocks of the exercises I showed her at different times of the day. A workout does not have to all be in one session, breaking it down to these smaller blocks makes it achievable almost without noticing!
Its been a lot of fun keeping up with Bianca at this very exciting time – the start of an amazing journey, I hope you enjoy the images as much as I did making them!….
Have you ever had ‘one of those days‘ where you get out of bed and everything just seems to go wrong? It’s like a snowball effect where more and more things go belly up as the day progresses and it’s like there is nothing you can do to stop it?.
These days can be very stressful and if we’re not careful this stress will build up and get stored within our central nervous system and remain there, causing a number of damaging side effects that we probably do not even associate with the initial stressful situation.
While some events which are pretty stressful, are hard to avoid and which we all may have at some point or another, (like moving house, a death, divorce or a breakup) – others in our day to day life we can effect and lessen the damaging effects. A lot of it is having the strength of mind to change our thought process. This is not easy. Sometimes when we have a situation in our lives we seem to just go over and over it it our minds…it can drive you crazy! I unfortunately I have a couple of these situations occurring at the moment and yesterday I had one of those ‘snowball‘ effect days…and I could feel the stress levels increasing dramatically in my body and there was nothing I could do to stop it as I was getting more and more frustrated with the unfolding events- culminating by my running home in the rain late for a really important appointment, only to be completely drenched by a passing car speeding straight through the massive puddle on the road (I was sure on purpose!) – Well, I made it to my appointment (an appearance on a live TV show, of all things!) – so I then HAD to change my thoughts away from my ‘disastrous day’ thoughts which were on repeat in my head.
The show went really well and afterwards I realised that my day had totally changed. While I still had lots going on, the tortuous thoughts had ceased, I felt calmer and the drive home was smooth (even through peak hour!). I then had to go to the hospital to visit a very good friend of mine who is very sick at the moment, and you know what, I realised as well that no matter how bad your day may seem, there are always those who are worse off – my friend, despite her pain, remains positive and with a sense of humour in tact, and I thought if she can do it, I’m damn sure I can – and YOU can too…
Stress can have many damaging effects, but a main one is Obesity. Clients have often said to me they are eating well and doing their exercise routine but not seeing results – stress, for whatever reason will often be the culprit – the hormone cortisol is released and this will inhibit weight loss and actually make it harder to lose those extra pounds.
There are many different ways to handle your stress levels, different things work best for different people – above is a list of easy things you can try if you find yourself caught up in the repeating thoughts that just won’t dissipate. I have talked about meditation before, either by itself or through the practice of Yoga – this can train the mind to be more prepared for these situations when they occur and also deal with them better when they do. Here’s a link to my previous blog to better explain it – “Meditate for Motivation”.
But don’t give up – and don’t forget, “Think, Act…Be”
Well that may not be entirely true, but my point is that it is so easy to draw people in to an article or story by having an outrageous headline. It happens all the time, but when you read the actual story, the headline that drew you in often appears less and less applicable!
Ok, I would say there are probably more than just 3 simple rules in life, but this collection is a pretty good place to start thinking about both where you are now and where you want to be in the future.
We have all heard that one of the main excuses given for people not doing exercise is that they simply do not have enough time – people will often priortise work or family commitments over their own health – despite the fact that without their health they are no good either to their work or their family!
Most people tend to think of exercise as a means to losing weight, or maintaining a certain fitness level and of course a healthy lifestyle – but it is now realised just how important exercise is for improved productivity in the workplace.
There is a common belief that doing exercise releases a rush of the ‘feel good’ endorphins, and although there is actually little hard scientific evidence of this, anybody who has done a really hard workout or done a great run will certainly vouch for this – you don’t always need scientific proof to know something works!
So how can such exercise helps with our workload??
It seems that exercise may give our body a better chance at dealing with stress (a big cause of weight gain and lack of productivity). Exercise can force the body’s physiological systems to ‘communicate’ better than without specific exercise – i.e the cardiovascular system talks to the renal system, which then talks to the muscular system and these are all controlled by our nervous systems, which must also communicate – what does this mean? – that the more sedentary we are the less efficient our bodies are in responding to stress.
Research from the University of Bristol showed that after exercising during working hours, participants “returned to work more tolerant of themselves and forgiving of their colleagues” – plus they had better performance shown by improved time management and better mental sharpness. This shows that it is more than just the feel good response but a physiological one. So, if companies provided their staff with this exercise ability, they should get in return more efficient employees, happier in themselves, working better together plus a reduction in sick days and greater attendance and attitude, thereby reducing costs and improving productivity, even if there is a reduction in hours worked, as shown in a recent Swedish study, where workers were given 2.5 hours a week to exercise, resulting in better productivity with less hours.
Further evidence is put forward by Dr John Ratey (an author and psychiatry professor) – there is a protein called BDNF (brain-derived neurotrophic factor), and when secreted it boosts brain cell growth and strengthens cell to cell connections. This, it is thought leads to increased learning capacity – and guess what triggers this release of BDNF – that’s right – EXERCISE! This also works more efficiently when the exercise is combined with cognitive tasks, hence increased productivity after your lunch time exercise class, and a better time for decision making as well perhaps?!
So, exercise will help you to be more focused and think clearly, plus enhance your learning ability as well as the fact it can boost your mood and in turn reduce stress and relieve anxiety…when you put all this together imagine two people going for the same job – one exercises the other doesn’t, who do you reckon may have the better attitude/mindset and therefore chance of getting the job (all other factors being the same?)….it’s about looking after your body AND your brain, and getting along that career path quicker (and having more fun along the way!)
Here at Isowhey HO I have been teaching exercise classes for the last few months, (see pic below), I have simply turned an office area into a gym, I got some dumbells, a skipping rope and a couple of fitballs and hey presto a Circuit class is born! I also teach Yoga and Pilates on other days. So many workplaces could also implement this type of exercise system into their office space and I’m sure would see a great improvement in their staff morale. Having to go to the gym after work really eats into your own time, and by the time you get there, and get home and eat it’s time for bed!
SO, by offering this type of activity in the daytime, means no more
“I just don’t have the time” excuse!
What do you think? Does your employer offer any type of exercise allowance? and if they did would you use it?…
*IsoWhey employees completing a work ‘Cardio Challenge’
“Don’t give up” – is an amazing song by Peter Gabriel and the fabulous Kate Bush, if you haven’t heard it try and download it – it may bring a tear to your eye but it is haunting and also inspirational – i love it when you can actually hear the lyrics to songs and they actually mean something and have to capacity to move you – so, don’t give up…even when it seems like nothing is going your way, your haven’t lost the weight you wanted, or got the promotion you had worked so hard for, or your partner turned out to be different from whom you thought them to be -or…whatever it may be.
Gratitude…something all of us should find time for, just think of anything positive that is happening or happened in your life and be grateful for it, when you feel down look around and see the others who are not as well off as yourself, and be grateful, – not always easy, but try not to lose sight of your goals and pat yourself on the back for what you HAVE achieved. Sometimes you need to move the goalposts, and thats ok, be aware of what you have done but stay focused on what you need to do. Think about it, write it down, and DO it! Even though I repeat what I say – it needs to be said, and I want you to ‘get it’!
You are creating yourself every day, just know who and what you want to be and keep on aiming for that – you will get there…