Archive of ‘4. Fitness’ category

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Myth Buster – Muscle won’t turn into Fat or vice versa

muscle and fat

Roo Boy and I were having a big discussion about this the other day and it triggered me to write this post because it is definitely one of the biggest myths out there and it’s a phrase I often use but the meaning isn’t literal; “Let’s turn that fat into muscle”. This scientifically cannot happen.

When this is said you are not chemically and magically changing your fat into muscle, you are replacing it, in that you are burning and losing fat whilst building muscle and tone so that you are replacing what you see when you look at yourself. Let’s set the record straight; fat is fat and muscle is muscle. They cannot become one another just as much as I can’t turn my finger into a toe!

In the reverse of this if you stop working out your muscle will not convert in to fat. In fact the more muscle you have the more it will help you to burn fat. When “muscle turns into fat” what is actually happening is that you are not working out and therefore not working your muscles so they can start to slowly reduce in size, you might start consuming more calories than you are burning and therefore not burning the fat, and the fat is going to start getting stored around your body. This is just fat being fat by nature and not your muscle turning into fat!

Hopefully that’s cleared that one up and Roo Boy and I will be able to sleep at night knowing that I’ve spread the word and helped people to understand what is fact and what is fiction.

Love Roo xx

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How to Keep Active At Work

Woo hoo! over 53000 steps in one weekend, what can you do?!

Woo hoo! over 53000 steps in one weekend, what can you do?!

I had the idea to write this post about a week ago because I see and hear so many people using the fact that they work in an office or work long hours as an excuse for putting on weight or struggling to lose it. This absolutely DOES NOT have to be the case. And as if to prove my point my work has decided to do a health and fitness awareness week to help all it’s staff to realise the importance of staying healthy at work. As part of this awareness week my employers are running a pedometer challenge where 10 teams of 5 people have to walk a total of 2500 miles over the course of a week. Thankfully all of my team members are just as fitness crazy as I am so we decided to put ourselves forward for this challenge and there was a prize for the team that walked the furthest – challenge accepted! My lovely colleagues nominated me as their team leader and we will be taking part in the pedometer challenge and I felt this tied in nicely with the post I was planning to write!

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Muscle Strength Imbalance

muscle anatomy editSome people may notice that one side of their body is stronger than the other, I have noticed that my right arm is stronger than my left and this is something I really have to work on and find really frustrating. It’s quite normal but it just takes some clever exercising to get yourself even! Here’s some tips on what you should do if you find you have a muscular imbalance.

 

 

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Spot Reduction – It’s A Myth

fat burningHow many times have you heard someone claiming that they do 200 situps in a day and accredit their washboard stomach to it? Yes, those situps will help develop the muscle but it won’t do jack about the layer of fat over those abdominals. It’s a common misconception that you can exercise to target a specific area and thereby reduce the fat in that area – wrong. Spot reduction of fat is a myth. Fact. Keep reading and I will tell you why and what you can do about it!

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Health & Fitness Apps

fitness AppsI am constantly downloading apps and then deleting them months later because I never actually use them but these are my top apps that always survive the app cull! And what’s more they are all free! Yippee!!! Read on to see which of these might help you get your health and fitness regime off to a good start in the new year!

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1 Legged 10 – 2 Squats

These are tricky as not only is it working your legs and bum but it is also working on your core and balancing.

1. Stand with your feet hip width apart.

2. Lift your right leg off the floor and start to bend your left leg into a squat position.

3. As you near the floor place your hands at a 10 o’clock position (to your left) and tap the floor.

4. Straighten up to standing.

5. Repeat the squat but this time tap the floor at 11 o’clock and straighten up to standing.

6. Repeat this process until you reach 2 o’clock, and then work your way back round to 10 o’clock.

7. Change legs and repeat.

 

Love Roo xx

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Spring Forward and Get Active :)

Wooo hoooooooo! It’s one of my most favourite times of the year. The clocks have gone forward which means summer is on it’s way and the evenings are going to start staying lighter for longer!

This is the perfect time to start getting active. There’s nothing better than coming home from work whilst the sun is still shining and getting outdoors and doing something fun with your friends and family.

There are a whole host of activities you can do that are great for your fitness and to help you lose weight but the brilliance of it is that you’re having so much fun that you won’t even notice that your working off all those calories!

Here are some of my favourites, I may not be any good at these but I still enjoy them anyway!:

  • Stand up paddleboarding
  • Surfing
  • Wakeboarding
  • Windsurfing
  • Walking (anywhere – forest, beach, lake, hilly walks, walk to and from work)
  • Salsa dancing on a sunny evening!
  • Rock climbing
  • Bike ride
  • Rounders (I think that;s softball to those of you across the pond!)
  • Tennis or badminton

Kite surfing is on my bucket list for this year! It’s always fun to try something new and exciting and I love having something to look forward to. It makes going to work every day totally worth while!

 

Love Roo xx

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30 Day Abs Challenge

If you’re anything like me, I need a plan in order to stay on top of my goals and to keep me motivated. Sometimes it is really easy to not push yourself and just say it’s better than not doing it at all. Whilst that statement is true, it’s not the way you will ever see results! So try taking the 30 day abs challenge. Push yourself and see what you can achieve! And to really encourage yourself take photos throughout the 30 days to see your progress. Good luck!

Abs-olutely worth it!

Abs-olutely worth it!

 

Love Roo xx

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Tricep Dips – Farewell Bingo Wings!

Again this is an exercise that again is easy to do anywhere and at any time. So there’s no excuses and no expensive equipment needed.

1. Sit on the floor with your back to a chair or bench and your knees bent, and your feet placed firmly on the floor hip width apart.

2. Then bend your arms and place the palms of your hands (fingertips pointing towards your body) on to the seat of a chair or a bench if you’re going to do this outdoors.

3. Then using your arms push yourself up until your arms are straight (don’t lock your elbows), remember to keep your core tight and your knees in line (don’t let them drift inwards to touch each other).

4. Then slowly and keeping control of the movement lower yourself back down until your bottom is a couple of inches from the floor.

5. Repeat steps 3 and 4. I would do 1 rep of 5, rest, then 1 rep of 10, rest and 1 rep of 15, then work my way back down to 10 and finally 5.

 

Love Roo xx

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Plankedy Plank

What I like most about the plank is that it engages your whole body and whilst it’s tough you can really see progression through this simple yet effective exercise.

There are 2 options with this and I would always recommend starting off with “easier” option just so you can perfect your positioning before rushing ahead.

1. Lie on the floor face down and put your elbows directly under your shoulders and join your hands to make a triangle.

2. Make sure your toes are pressed into the floor

3. Using your core raise yourself off the ground supporting your weight on your forearms and toes and keep that belly button squeezed in but keeping your butt down so your body is perfectly aligned from feet through to the top of your head.

4. Hold for 1 minute and then release and lower yourself back to the floor.

5. Give yourself a 45 second break and then repeat another 2 times.

The advanced option is to repeat all of the above only rather than resting on your forearms you should be placing the palms of your hands directly below your shoulders and pushing yourself up completely into a press-up starting position and holding yourself there, again keeping your spine neutral and in line.

If it starts getting too easy start increasing the amount of time you hold the position and reducing the rest period in between.

 

Love Roo xx

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