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The Wellbeing Series

How To Get Your Summer Body

How To Achieve Your Summer Body And Keep It All Year Round

With the hope of lockdown becoming a painful event of the past, summer’s looking like it won’t be cancelled after all. Hooray!

You know what that means… everyone plans to come out of hibernation with a bang! And summer is no exception. When the beaches reopen and the sun shines fiercely on us all, your clothes are going to be begging to come off and reveal your summer body. But you may feel self-conscious about that. Why?

You might be negatively musing on all of the activities you’ve participated in: late-night drinks, late-night sleep, lying-in, the lack of exercise and overindulgence at dinner. What does it matter? It’s not like anyone other than your nearest and dearest are seeing you? Why should I be exercising? I’m stuck indoors. That’s punishment enough.

I’m here to tell you that all of those activities I mentioned were perfectly valid. It’s completely okay to take a break from our usual schedules. We’re not living in ‘usual’ times right now. However, there’s a certain magic that occurs when you’re able to utilise the time you weren’t expecting to receive and optimise your mental and physical health simultaneously.

Is it possible? Of course, it is. It’s not too late to attain that summer body you’ve been dreaming about but it’s going to take all of your dedication, commitment and consistency to pull off your latest and greatest transformation yet.

Summer body, here we come…

A summer body is for summer, obviously, but it can also be for life. Imagine not having to put the pressure on yourself for working hard in the leading weeks up to summer? Imagine being able to feel comfortable sporting your summer clothes in the colder months? The sun shines in the colder months too, you know!

 

GREEN TEA

Green tea is amazing. Next to water, which I bang on about in my post on achieving lifetime, glowy skin,  green tea has a plethora of benefits and it’s natural! It contains less caffeine than coffee – so you won’t feel that buzz in the same way – but it contains L-theanine, an amino acid designed to work harmoniously with caffeine and improve your brain function. Improving your brain function is significant to help you stay motivated with your primary goal of attaining your summer body.

Burning calories is probably green tea’s popular characteristic. If you were to drink 2-3 cups daily you could effortlessly burn as much as 100 calories. If you were to pair that with some light exercise every day, you’ll be getting your metabolism to safely work twice as hard, saving you a long, gruelling routine! You can read the details of the benefits of green tea here.

 

EXERCISE

Specifically, crunches! Abdominal muscles (or abs) have always been both an attractive and defining feature of the summer body. The good news is, everybody has abs because they connect your upper and lower body. They’re not something that only chosen individuals possess. Although, if you choose to work on your abdominal muscles then technically, you’ve chosen yourself. Good on you!

Crunches focus solely on the abdominal muscles and the muscles around them,[find the name of the surrounding muscles] but to make them visible, you need to lose fat around this area first.

What you need to remember is, this doesn’t mean that you’re not working them if you can’t see them yet. Green tea will assist in flattening your stomach so it’s important to work your abdominal crunches and have them strong and prominent for when the fat starts to reduce.

S0me key crunch exercises are:

  • Classic Crunch- Lie flat on the floor with your legs in semi-supine, feet also flat on the ground. Arms can be placed behind your head or stretched out in front of you and lift
  • Reverse Crunch- You lie on your back, arms placed lightly by your sides, you rock your knees to your chest and slowly lower them feeling the burn in your lower abdominal muscle [name]
  • Side Crunches (Russian Twists) [name] Sit up straight, then lean back until you feel your midsection ache. When you’re in this position, slowly twist to each side and tap the floor towards your shoulder, alternating at a consistent pace. It should burn. Power through for a minute. 30 seconds for a beginner.
  • Side Plank- this targets your [side muscles]. Lie on your side and balance on your forearm. Lift your body from your midsection and hold for 1 minute, 30 seconds for beginners. For intermediates, I recommend balancing on your hands and lift your outer leg if your core strength is already there.
  • Lunges- These are essential for leg strength and making your bum perky. Stretch your hamstrings beforehand by aiming to touch your toes. These exercises should be attempted slowly to allow your body to wake up to move in a way and intensity that you may have never done before, or haven’t done for a while.

 

FRUITS AND VEGETABLES

This can’t come as a surprise as healthy eating is a major component of seeing substantial results in a safe, controlled way. You’ll want to regularly consume fresh fruits (berries, citrus fruits, papaya, mango and banana), fresh veggies (leafy greens, peppers, mushrooms, artichoke) and unprocessed grains (quinoa, brown rice buckwheat), as part of your staple foods. For pescatarians, wild-caught fish like salmon is particularly effective for weight loss because of the fatty acids and omega 3 and 6 it contains.

Healthy fats (olive oil, raw nuts and seeds, avocado) and full-fat cheeses should also be incorporated for variety and flavour, although these should be consumed in moderation. These components are at their most effective when used in conjunction with each other.

ONE THING IS FOR SURE…

 

If you had to take away one thing amongst all of the advice I’ve provided, it would be to exercise patience with yourself and your guaranteed progress. Patience is always the forgotten key to success. It is the master key that has to be used when all of the other keys have been perceived to fail.

I strive to perform at my greatest potential at all times, including when I’m relaxing. Now, that may seem contradictory, but trust me when I tell you that nothing feels greater than when you’re accomplishing all of your goals all at once without any mental strain or difficulty. You can get there too and it’s truly easy when you know.

In my upcoming e-book, I will show you how you can attain all of your goals, synching up to serve the life you’ve always wanted to lead.

Follow me on Twitter and my Depop store on both Twitter and Instagram!

My Glow Girl Guru e-book is fast approaching! Stay tuned, folks…

Categories
The Wellbeing Series

The Benefits Of Walking Daily

How To Reap The Benefits of Walking Everyday

Walking daily has a plethora of benefits that are just too good to ignore…

Ah. Daily walking. Fresh air, pumping through your lungs. Your blood is coursing through your veins and the sun is splashing on your face through the trees. Taking your daily government-sanctioned walk. Ain’t it sweet.

Then again, the drizzle fills your hoodie, you smash into deceiving puddles by mistake and you can’t decide whether to turn in or to power through. Welcome to walking for fitness.

I know. It seems like a bit of a stretch to deem walking as something worth leaving the house for. “I walk around my house every day.” “Why is being outside so significant?”

I’ll tell you why.

It’s more than for your fitness. Walking is something that we are systematically designed to do. Our bodies are engineered for ease of movement. Flexibility is an extension of our regular capabilities. So when you apply this capability to nature, it produces astonishing benefits on our physical and mental health.

“WHAT DO THE BENEFITS OF WALKING DAILY ACTUALLY DO FOR YOU?”

A benefit of walking daily is that it’s a massive stress reliever. It can lower your blood pressure and increase your focus. If you’ve decided to take up a new skill such as learning a new language, DIY crafts or creating online content, your motivation towards productivity will be ramped up! If hardcore sleeping has become your thing, walking will not only kickstart your energy levels, it’ll also improve your ability to fall asleep faster, promoting a deeper and longer sleep cycle. Talk about giving back to yourself in a kickass way!

WHAT HAPPENS IF I DON’T WALK DAILY ENOUGH?

When your walking is disrupted and the air is stagnated – i.e. walking up and downstairs in your home, then stopping for hours – it doesn’t give your body a chance to relax in one session. Instead, your body ends up releasing small doses of endorphins inconsistently which, ultimately, increases your production of cortisol, (the stress hormone). By actively taking a 20-30 minute daily walk, you’re giving your body the chance to release endorphins in one go, a much healthier method of destressing.

Did you know:

It’s possible to burn 100-300 calories in 30 minutes just by taking a brisk walk!

When you take a brisk walk, you run the amazing risk of increasing the number of your immune system cells or ‘natural killer cells’. This happens by breathing in organic compounds called phytoncides that are released by trees. These cells are what combat disease and even many types of cancer. Imagine if you start jogging!

Furthermore, brisk walking increases your positive feelings. By allowing your mind to wander, your brain gets the chance to switch off from the working issues of the day and just enjoy what it’s processing: nature doing its thing.

Put your best foot forward…

HOW SHOULD I WALK EFFECTIVELY DAILY?

Heel to Toe

Start from the heel of your foot, rolling it forward and lifting your heel, applying weight onto your toes. This prevents injury to your ankles and helps you to keep your balance.

Keeping you on your toes!

Check Your Posture

Face forward and look ahead. Your spine should aim to be as straight as possible with your head, neck and shoulders in a relaxed state. Your knees should have a slight bend and your arms should be able to swing effortlessly based on how fast you’re walking. All of these movements will become subconscious so try not to worry about ticking these boxes every time you step out.

Tune Into Your Surroundings

Okay, we’ve got the walking thing down. Now, let’s take this opportunity to treat our senses. What can you see? What can you smell? Can you hear anything? Can you feel a breeze? How do these things make you feel? By getting in tune with your surroundings, your breathing becomes regulated and your cortisol production decreases.

Walking in any climate will grant you these benefits, although, walking in sunlight allows our bodies to create Vitamin D, an essential vitamin for muscle health and metabolism. Just make sure you slap on the sunscreen though. It shouldn’t have to be relentlessly sunny for you to be motivated to take a walk outside, but it certainly helps.

Being cooped up isn’t a good thing for anybody, even if currently it’s the best thing to do right now. I can also understand if you’ve developed a deep cultivated fear of leaving the house because of the virus, but as long as you’re honouring the two-metre rule and you’ve got some sanitiser gel, you’ll be okay. Trust me. Go get that nature. Happy hiking!