fitness

Making Lifestyle Changes That Last

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There is no point in going on a diet or starting a new exercise routine if you are only going to do it for a few weeks. You need to make lifestyle changes that you will stick to throughout your life.

If you think you don’t have time to change your lifestyle then you will become unhealthy and as you get older many problems as a result of an unhealthy lifestyle, lack of exercise, poor dietary habits and stressful lives will start to affect you.

Here are a few tips to help you to make gradual changes to your lives:

* Set goals and make changes, one change at a time, even if it’s just to add extra fruits and vegetables to your diet. You don’t have to change everything at once, otherwise you probably won’t stick to it.

* Make your goals realistic, such as to lose 2 kg of weight in the month or to start a Yoga class to reduce stress.

* Goals might include, eat a healthier diet, start an anti ageing diet or exercise routine, reduce stress with meditation or yoga, train for a race such as a 5 km or a marathon.

* Aim to get more sleep, even if you only start with a few minutes of extra sleep each night.

* If you can’t fit exercise into your daily work schedule, try and get up every hour and walk around for 5 minutes. If you are working 8 or more hours a day, those 5 minute walks will add up.

If you would like help to manage your lifestyle, I can design a plan for you which will include diet, exercise and stress reduction.

Book Personal Training, Yoga or Running sessions with me and we can gradually work towards a healthy you with a plan you will stick to.

Contact Emma Phillips – Email: [email protected] or call +971 52 9779426

 

 

How To Lose Weight

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Finding it hard to lose weight, try these tips:

  • Eat more protein, a high protein breakfast will stop you from feeling hungry through the morning. Try eggs, greek yoghurt or avocado on toast.
  • Eat whole, natural foods, not processed, just think of eating healthier not just about losing weight. Whole foods can be more filling so you are less likely over eat. Try oatmeal, quinoa, eggs, meat and fish, boiled potatoes, fruits and vegetables.
  • Don’t worry about counting calories, just aim to keep your portions low.
  • Lift weights 3 times a weeks, this will help to speed up your metabolism so you will burn more calories.
  • Eat slowly, so you will feel like you are eating more.
  • Drink more water to boost your metabolism.
  • Avoid sugary drinks and fruit juice.
  • Consider taking a multivitamin when you are trying to lose weight to make sure you are getting all your nutrients.

For Personal Training sessions for weight loss or nutrition advice, contact Emma 0529779426

3 yoga poses for stress relief, relaxation and improved wellbeing

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Yoga heals the nervous system, reducing tension and anxiety. It calms the mind and loosens tight muscles, helping you to let go of any worries. If you learn to let go of your worries during a Yoga session you will learn to let go at other times also and with regular practice, you will feel calmer, more relaxed and happier over all.

Try these 3 yoga poses for stress relief, relaxation and improved wellbeing

Childs Pose

Childs pose relaxes and quietens the mind. It relieves stress, improves the central nervous system, reduces headaches, stretches the lower back, hips, thighs, ankles, shoulders and neck.

  • Kneel on your hands and knees then release your hands and knees to the floor keeping your knees hip width apart.
  • Exhale and slowly lower your buttocks to the floor .
  • Lengthen the back of your neck and slowly rest your forehead on the floor. Either stay with your hands reached out overhead or gently place them by your thighs with the palms facing up.
  • Take take several slow breaths and relax, holding the position for up to 2 minutes.

Downward Facing Dog

This Downward Facing dog pose helps to the reduce stress fast, energising and reducing tiredness by improving the blood circulation to the whole body. It can relieve headaches, neck and shoulder tension and also helps to strength bones and muscles.

  • Kneel on your hands and knees then slowly push your hips up by straightening your knees and elbows so your body forms a V shape. Take a few deep breaths and hold the pose for as long as you feel comfortable building up to up to 2 minutes.

Triangle Pose

The Triangle pose helps to reduce stress, anxiety, depression and tiredness whilst toning and stretching the whole body. It will also improve digestion, help to reduce body fat by improving the metabolism, increase bone density and improve balance.

  • Standing upright, extend your right foot out to the side about 4 feet in width with your foot facing out to 90 degrees.
  • Bend down to the right side whist exhaling and hold your right ankle or calf (you can place your hand on a block just behind your foot if easier).
  • Inhale and lift the left hand over your head, keeping it straight.
  • Hold this position for unto 1 minute, then repeat on the other side.

Photo’s courtesy of PIXABAY

 

Simple Fitness Tips

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  1.  Try to exercise most days even if it’s just going for a walk, doing yoga or swimming. It doesn’t have to be hard core every day but try to get into the habit of moving as much as possible.
  2. Set realistic goals that you are more likely to stick to, you won’t lose weight overnight or suddenly become fit, it takes time. Aim to just lose 1 or 2 kg a month or start using the gym just 2 or 3 times a week, even if it’s for just for 20 minutes. You are more likely to stick to the new routine and be successful.
  3. Try interval training, you can use any machine or even run outside, try a 20 minute interval session by going hard for 3 minutes and taking 1 minute easy, repeat this 5 or 6 times. You will burn more calories and make the session more interesting.
  4. Aim to eat more natural foods, avoiding junk and processed foods. Try to eat plenty of colourful fruits and vegetables, around 5 to 7 portions a day.
  5. Drink more water and avoid plastic bottles by using glass or a stainless steel flask to help protect the environment. Aim to drink 2 litres a day.
  6. Try to think positively, say to your self you enjoy exercise, you feel fitter each day or I am losing weight.