Archive of ‘Getting Started’ category

Paleo Diet Advice

I constantly get asked about what should or shouldn’t be eaten and it’s a tough one because whilst the Palaeolithic diet stipulates that you should follow a caveman / primal diet it isn’t necessarily achievable as we are clearly no longer living in caveman times and it can be pretty expensive trying to follow it perfectly and I quite simply don’t have the money to spend £10 on every single paleo specific product and I also don’t have the time to visit 15 different shops because the local supermarket doesn’t supply all of raw products I want! So whilst I am going to list a whole load of products that you should be eating make sure you take it with a pinch of (Himalayan) salt!  You need to follow the principle of this lifestyle and make it your own otherwise you will never stick to it.

Here’s the paleo diet pyramid which is really handy! Take a look at this Diet Advice PDF that you can print out and put on your fridge as a quick reference guide for what should be stocked and what should be chucked!

 

The Paleo Pyramid

The Paleo Pyramid

Love Roo xx

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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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Water Rules!

I will always be honest. Drinking the daily recommended 8 glasses of water a day is a real struggle for me. I much prefer hot drinks like tea mainly because I always feel the cold and like to wrap my hands around a nice steaming mug rather than an ice cold glass! But I’ve impressed my colleagues so much with my switch over to water that I felt this was a blog worthy subject because other people may find it difficult too.

So amongst the benefits we all know about already such as water makes your skin better, it’s better for your organs and flushes all the nasties out of your body and keeps you hydrated for those exercise sessions, well it can also help you lose weight. By drinking icy water (8 glasses a day) you could burn up to 70 calories a day!  The reason being that your body has to use energy to heat the water (think about it you don’t pee ice so it has to get warmed up some how!!)

By grabbing an ice cold water as soon as you get up you are also giving your metabolism a kick start for the day. If you pop a bottle of water in the fridge you can hop out of bed have a quick drink and crack on with your day!

I also find it useful to drink water 30 minutes before a meal as it fills you up and prevents you from overeating.

 

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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Fat be gone but fats be good!

Ok so lets talk about the fat facts! Fat on your waistline not good – get rid! But it’s also important to know that some fats are good for you and will help you lose weight. Right here goes;

Trans fats are bad and so are some saturated fats because it raises your cholesterol levels and increases the risk of heart disease. These are the fats you will find in pre-prepared supermarket meals, fried foods, sweets, and margarine.

Monounsaturated & polyunsaturated fats = good 🙂 These will reduce your cholesterol levels and reduce the risk of heart disease. These are the fats you will find nuts, oily fish, avocados, soy and tofu.

Don’t be fooled into thinking “Fat Free” or “Low Fat” meals are better for you. If you look at the packaging you will probably find that the sugar levels or carbohydrate levels are sky high. This is counter productive.

People always question butter and dairy – good fat or bad fat? These fall into the saturated fats category. We are always told these are bad (which is true if you already have high cholesterol or heart disease – always speak with your doctor who knows and can advise on your specific situation if you are ever unsure), but in most cases these “questionable fats” provide a great source or calcium and protein, so the good qualities of these in my opinion hugely outweigh the bad fat qualities associated with them.

Another handy tip for butter and the reason why lots of people prefer to use margarine is because of the spreadability of butter. Sooooo infuriating when trying to use hard butter. Buy a butter bell! This means you can keep the butter soft and  spreadable but fresh 🙂

 

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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This One Time I Was Like Soooooo Waisted!

For as long as fashion has been in existence there is a lot of focus on waist. If you aren’t gifted with a tiny waist there is always some item of clothing or belt that is designed to give the illusion of having that much sought after cinched in waist.

Illusion’s no more! You can put in a bit of extra effort and trim that waist of yours up in no time. The key thing to remember here is that you can’t just work your abs and expect them to magically show up through a layer of winter warming fat! This exercise will only work if you are eating well!

Side planks are a great way of working your waist (it will also help strengthen other areas of your body too like your shoulders, your core, and your inner legs! exercise bonus points – yay!)

Side Plank

 

 

To get into the side plank position you can either take the beginners option or an advanced option.

Beginners:

1. Lie on your side and put your elbow on the floor directly underneath your shoulder, bend your bottom leg but keep your knees in line with each other.

2. Place your top arm on your waist (if you’re feeling adventurous you can also hold a small dumbbell weight in this hand to add some resistance)

3. Keeping your top leg straight and the foot rooted to the floor use your waist to raise your hips and waist off the floor so your body is in line and as a straight as a plank. Keep your hips pushed forward!

Advanced:

1. Lie on your side and put the palm of your hand on the floor directly beneath your shoulder. Keep both legs extended with the ankles slightly crossed and your bottom foot behind the top.

2. Place your top arm on your waist (if you’re feeling adventurous you can also hold a small dumbbell weight in this hand to add some resistance)

3. Keeping your legs straight and the foot rooted to the floor use your waist to raise your hips and waist off the floor so your body is in line and as a straight as a plank. Keep your hips pushed forward!

Do this for 30 seconds on once side, then repeat on the opposite side. Take nice big breaths to keep yourself steady and focus on your breathing rather than watching the second hand ticking away, it’ll make it more bearable I promise 🙂

 

Love Roo xx

 

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Calving Season!!

Spring is on it’s way! The world is definitely a happier place in Spring, but it does mean that you have to start shaving your legs more because those pins will be on show.

Midi skirts have been a fashion favourite on the catwalk, so this means your calves need to be nice and firm because they’re the only thing that’s going to be sticking out from under those skirts.

My top tip for getting nice and firm calves is heel to bum touches. Go for a nice gentle jog outside in the sunshine for 20 minutes. Jog for the first 2 minutes then for 1 minute jog whilst trying to kick your bum with your heels and then go back to your normal pace again, rinse and repeat until your 20 minutes is up.

Remember you should always go at your own pace, if you struggle to begin with then just do it once, then work up to the second time and so on. You are only in competition with yourself so just worry about what you’re doing and what you’re capable of, not trying to keep up with anyone else.

 

Love Roo xx

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