Tabata Sandwich Workout

Hey guys!

Its Monday morning again, and for most it is the worst day of the week. Think I may be the only person who really enjoys Mondays. Don't get me wrong I love everything about the weekend, going out, meeting friends and generally just being really chilled. But for me there is something really nice about getting back into my weekly routine. And one of the most important parts to my routine is working out. I didn't realise how much I relied on it until a while back when I had to take time off with uni work and being ill, and from it my week felt messed up and I didn't feel normal or content. It gives me so much more energy and I feel more confident about myself after I have worked out. So this is exactly why I love Mondays and my wee weekly routine, (pretty sure you would think I was and pensioner loving having a routine, I'm such a loser!) for me it is one of the best feelings ever!

Anyways, so I have decided to share with you my current favourite workout. I do this in my house when I have an hour to spare in the afternoon after work and I can go at it hard and feel amazing/exhausted after. Again this workout is based on the High intensity Interval Training principal (HIIT), where doing short bursts of intense exercise are thought to be more efficient and effective than prolonged steady exercise. So I have made a Tabata Sandwich which includes 30mins of cardio and a 15minute abs and legs Tabata in the middle. For anyone who doesn't know what Tabata is, it involves high intensity exercise for 20-30 seconds with a 10 second rest in between, so you heart rate is high and the exercise is quick paced.

The perfect wham-bam-thank-you-mam work out for the girl who has all the time but forgets to manage it well....

I have included a brief description of the exercise and what I do below, hope you guys like it and feel pumped and super good about yourselves after :)

Lou <3

 P.S.

Online there are good Tabata timers which tell you when to workout and when to rest I would definitely recommend googling one of them, they are so so handy and always keep me right when I'm working out.

Cardio

For the cardio I normally do it on my cross trainer as I am fortunate enough to have one in my house, but you can run using the same principal or do it in the gym either works just as well. When I am  doing the 15 minutes of cardio I normally do 30 seconds of all out effort and then 1 minute of active recovery - so I keep a steady speed but keep my work level to about 50%. This is repeated for the whole 15minutes.

Tabata

For this Tabata my chosen exercises where predominantly leg and abs based because this is what I wanted to work on, but you can chose different exercises for the body parts you want to work on. And make sure you chose a work out time which suits you, so if you are trying to get fit and active again you could chose a short length of time to do your Tabata for, it's all about personalising your work out to you.

Wide leg and close leg squat- jump forward into a wide leg squat, jump back into a normal standing position and then jump forward into a close leg squat- repeat for 30 seconds

Plank- standard plank position and hold for 30 seconds.

Shoulder taps- In the press up position lift one arm at a time and touch the opposite shoulder ensuring your body engaged and your bum doesn't lift too high or drop down low, repeat continuously for 30seconds.

Side plank- balance on your right arm with your body facing out to the left, raise your left arm to the sky and hold for 15 seconds, then swap over to the other side.

Sumo squat- normal squat, except after you squat bring one leg up like you are a sumo wrestler and then squat again. Repeat alternating legs on the sumo lifts.

Walk the dog- Starting standing up, place your hands on the floor directly in front of you, walk forward with your hands until you are in the press up position, do a press up and walk your hands back until you are standing up again. Repeat continuously.

Ab cycling- in the sit up position, lift your legs off the floor slightly, bring one leg up towards your tummy and at the same time raise your shoulders to meet it, lower both simultaneously and repeat with the other leg.

Summer Skin

The weeks are rolling in quickly and I don’t know about you but I am so excited for Summer 2014! It won’t be long before (hopefully) the sun will be shining and we’ll be getting our milky white pins (just me?) out for the first time this year. I thought it would be appropriate to write a post on getting your skin Summer ready from both the inside and out.

*As I was in the middle of writing this I realised it was getting wayyy too long (I definitely like to talk), so have decided to split it into a three part series. First on the agenda is prepping your skin for summer from the outside: skincare.

1. Exfoliate exfoliate exfoliate

If you aren’t a regular exfoliator I highly recommend you invest in a good liquid exfoliant. I love Clarins Gentle Exfoliator, Brightening Toner and Alpha H Liquid Gold. They definitely aren’t cheap but from the results I received, these two beauties are totally worth every penny. As important as exfoliating is all year round,  it’s even more vital in the Summer months. Between sweat, suncream etc. your skin has extra to put up with so give it a little helping hand by sloughing away all the dead skin cells and grime of the day, your skin will thank you!

We’re usually quite good at taking care of the skin on our face, after all it’s what’s staring at us in the mirror every day, but I know I for one am quite bold for neglecting the rest of my body during the year when it’s all hidden away under layers of clothing. Not this time of year!  To get your skin in top condition for Summer you need to think about a body exfoliator and a moisturiser too, or if you’re like me, after-sun (that smell just gives me the summery holiday feeling). You might also want to consider a gradual tan moisturiser, I know I don’t fancy showing off my translucent milk bottles until they have reached a normal colour! Body brushes are also good to get some circulation going and getting rid of the dead and dry skin cells to make way for new, glowing bright skin.

2. Clay cleansers

Our skin can become more oily in the summer months. Help combat this by using a good clay cleanser for a deep cleanse. I’m a big fan of REN Clearcalm 3 Clarifying Cleanser which I use with my Clarisonic Mia. This cleanser helps mattify the skin and clear the pores for an all day shine free face (my fav!).

 3. Hydration

You might be saying you have normal or oily skin; definitely not dry. This doesn’t mean your skin isn’t dehydrated. Having dry and dehydrated skin are two different things: dry skin produces little to no oil and is prone to being flak whereas dehydrated skin is likely to have fine lines and occur commonly (but not exclusively) in those with oily skin. Dry skin can be treated with a good moisturiser specific to dry skin. To combat dehydrated skin you need to give it a dose of hyaluronic acid, hydrating it from the bottom layer up. Try and avoid any foaming cleansers, stick to balms or milks - try Emma Hardie, Amazing Face Moringa Cleansing Balm. Also don't be afraid of oils if you have oily skin. I swear by Clarins Lotus Face Treatment Oil which is specifically for balancing oily to combination skin. 

I also find hydrating mists are lovely to keep in your bag and spritz on your face throughout the day if your skin is feeling a little tight or you’re just in need of freshening up! I love Balance Me – Skin Bright Hydrating Mist.

I'm keen to hear your summer skin tips and products you love, nothing is more gorgeous in the summer than bright and healthy skin. I'll get the second post up very soon :)

Love,

Lydia x

OOTD

Cardigan- Fenn Wright Mason (TK Maxx)
Shirt- Primark
Jeans - Topshop
Shoes - Superga
Necklace- Urban Outfitters

*TOP 5 TIPS* to get rid of your Bikini Bloat

Ok so Easter is over, I have eaten my weight in chocolate and my body isn't thanking me for it. I don't know about you guys, but when the holidays come round all my friends return home, everyone is off on holidays and I am flat out catching up with everyone and a lot of food is consumed. Don't get me wrong, I love hanging out with friends and going out for dinner is my favourite past time. But 5 times in the one week seems slightly excessive to me, not including the large amount of easter eggs that where consumed. 

For me it's time to get back on the health band wagon, summer is just around the corner and apart from looking fit, I want to feel healthy again. When I eat well I have more energy, I feel motivated and I have more confidence in myself.  So this blog post is designed to give you guys a few tips which will leave your body feeling fit and fabulous. Not only will these tips help you slim down and perfect your body for the summer, but they will make your insides happy and remove that bikini bloat :)

1. Drink more water- The first and most important tip may seem the most obvious, and I know you guys hear it all the time, but it really works. Drinking water before a meal will prevent you from overeating  while also aiding in digestion and removing toxins from the body, what more could you want?!

2 Eat the right fruits - Certain fruits improve digestion- for example pineapples and papayas both contain enzymes which help in protein digestion, making you feel less bloated.  So instead of raiding the sweetie cupboard after your dinner, try some pineapple- not only is it better for you, it will reduce that bloated feeling. Blueberries are also a fat fighting fruit, with research showing that they reduce abdominal fat in rats- promising research in this area.

3. Make your work out an overall body boot camp- having an exercise routine with lots of cardio components is important, but don't forget to include some basic weight aspects. Building muscle burns more calories than just doing cardio alone, so include some basic weights exercises. Things such as press ups, squats,  tricep dips or lunges will not only help you lose weight but also help tone and sculpt your body.

4. Don't forget your fibre and whole grains-Making sure your diet is full of whole grains and high in fibre will ensure that your digestion is working regularly and will prevent bloating. Try quiona as a healthy wholegrain it is also high in potassium which is excellent in preventing bloating. These foods will also help to keep you satiated and you'll feel fuller for longer. So definitely do not cut those carbs!

5. Keep it natural with yogurt- If you are looking for a flat washboard stomach, then natural yogurt will be your new best friend. Filled with good bacteria, it also aids in digestion and removes that uncomfortable feeling of being bloated.  You can makes this an even better treat by adding in blueberries to sweeten and add in important antioxidants.

Now you know these handy tips there is no excuse for not feeling fit and fabulous this summer!

Let me know if you guys want to know anything else on health and nutrition, I would love to help!

Lou <3 

TOP 5 | Lipsticks

Ok so I'm just going to come out and say it.....I am totally obsessed with lipsticks. I can't go into boots or Superdrug without leaving with a little lipstick present for myself. Great for my makeup collection, not so great for my bank balance.

 I can't exactly pinpoint when this obsession began all I know is I now own a hell of a lot of lipsticks. Which in turn can take up a lot of time when it comes to picking one as I am awful for decision making. To the point where I have to 'eenie meanie miney mo' most of my decisions throughout the day...yes I know, it's very mature of me. However  the  task of choosing a lipstick is made easier because I always return to the same ones. So I decided to share with you my top 5 lipsticks.

My first favourite is a nudey pinky shade called Julianne's Nude by L'OREAL from their Color Riche range. This colour suits me really well, the consistency is really creamy and smooth and is probably my most used lipstick, mainly because I wear it most days. A really good daytime nude lipstick.

Rimmel  620 coral queen- Last summer I am 100% certain that this was the only lipstick I wore when heading for a night out. I loved this bright orangey coral colour and it seemed to match with any outfit I wanted to wear, so it was constantly in my handbag.  Super beaut and perfect for the summer!

Revlon lip butter in lollipop- I have so many of the Revlon lip butters and I love them all, but this is the one I use most frequently.  Such a gorgeous glossy colour, I can't get enough of it!

MAC Lady Danger is my ultimate red colour and I love wearing red lipstick. The only issue I find with this is that bleeds slightly so I have to wear a red lip liner with it, a small price to pay for such an amazing lipstick.

My last colour is totally out of my comfort zone, but MAC Rebel is such an beautiful,  during the winter I loved wearing it, but coming up to the summer I probably won't wear it as much. The colour will literally stay on your lips all day,  to the point that I find my lips are slightly stained the next day. But that's hardly that much of an issue.

Have you guys tried any of these lipsticks? 

What are your top lipsticks? I am always looking for a new one to try.

Lou <3

The Alkaline Diet

So with winter well and truly behind us (finally!) and summer 2014 looming, everyone wants to get healthy and fit. Recently I have been asked my opinion on a Alkaline diet and I have come across it quite a bit, so decided to research a little bit on it and explain it to you guys.

Some of you may have heard about this diet, others may not. It first became public knowledge in 2013 when Victoria Beckham tweeted about an Alkaline Diet cookbook, and since then has received many celebrity fans. And obviously if all the celebs are doing it then it is going to be the next big craze. I have noticed there are a tonne of recipe books for alkaline meals and diets but there is less public information out there for those who want to find out some more about it.

So why is it supposedly so good? To understand it fully we need to go back to basics. Here’s a quick chemistry lesson to explain:

A pH level of something measures how alkaline or acidic it is on a range of 0-14, with 0 being completely acidic and 14 being completely alkaline, 7 is neutral. These pH levels vary throughout the body – your stomach is highly acidic (<3.5) to help with the breakdown of your food whereas your blood is slightly alkaline (7.35 - 7.45). Your kidneys are responsible for maintaining pH balance therefore pH of urine varies depending on what you have eaten.

Those in favour of the Alkaline Diet claim that eating naturally alkaline foods help your body maintain its pH balance, but nothing you eat will substantially alter the pH of your body long-term, your body is able to do this perfectly well on its own (way to go, kidneys!).

They also believe that shifting your pH balance to even slightly acidic often over a long-term basis can have detrimental effects on health and also cause prolonged acidity. This however has yet to be proven scientifically so we cannot say one way or another whether this is true. On a positive note, whether or not you want to follow the diet for the alkaline benefits- the foods which are prescribed are all naturally healthy.

Alkaline foods – fruit, vegetables, soybeans, some nuts and seeds

Acidic foods – Carbonated drinks, white bread, alcohol, sugar, processed meats, processed foods, dairy

So even if you had no knowledge of the Alkaline Diet and just wanted to eat healthy then you would naturally avoid fizzy drinks, sugar and refined carbs as we all know these aren't good for our bodies.

However it would be very difficult to achieve our recommended daily intake of protein and some other minerals.

One massive claim from the Alkaline diet is its role in preventing cancer. There is a big relationship between diet and cancer as I'm sure you already know. However there is limited information and research to confirm or deny whether a long-term, a diet high in acidic food is a direct cause of cancer.

To conclude, from what I have read in both lay articles and research papers, there is no evidence as of yet to say that alkaline diets outright prevent cancer and other diseases (this is a very BIG claim to make), however neither have I read anything to suggest the alkaline diet might have negative effects. So by all means give it a go, but please don’t think that it will make your body invincible against all conditions and diseases!

If there has been anything in this post which you disagree with or have any questions on (or if you’ve tried this diet yourself!), please leave a comment or drop us an email, always great to hear from you guys!

Lydia x

Abs Mania

Hey Guys!

So when I'm working out at home by myself, I always need loads of motivation. I am pretty competitive so if I am exercising in a group I always want to be the fastest and strongest,  but working out by myself I don't have the same contest. I can also be super bad with time management, I will always try and set aside an hour to work out, but of course I will run out of time and I always have other things to do.

This is exactly how my 20 minute workout came about.

Its quick and simple and gets your heart racing! This workout is based on the High intensity Interval Training principal (HIIT), where doing short bursts of intense exercise are thought to be more efficient and effective than prolonged steady exercise.  Absolutely perfect for me, I love working out, I just need some help with my time management.

Generally I pick 4 or 5 songs which get me pumped and keep me going the whole time. Before starting I always have an idea of the areas of my body I want to work and a list of exercises. I always combine some cardio with toning exercises to get a good overall body work out.

Today I decided to share with you the workout I love doing to Calvin Harris -Summer (My absolute favourite song of the moment....Roll on summer 2014!!). Because the song is about summer and I am trying my hardest to get some resemblance of abs before I go away on holiday;  an abs  work out is an obvious choice. It's quick paced and hopefully it gets your abs burning. I do each exercise for approximately 30 seconds and save the power skipping for when the beat drops shortly after the chorus (Such a good feeling makes me feel so pumped!).

Check it out and let me know what you guys think, this is just what I enjoy doing from time to time. But I always mix it up and try a few different combinations.

I have included a description of each exercise in case you have never heard of them before. Sorry in advance but my descriptive skills are rubbish, so if you don't understand what I am talking about I would suggest googling them to make sure you are doing them right :)

Lou <3

Crunches- Similar to sit ups but you raise and lower yourself slightly off the floor. Shorter and sharper than a sit up.

Reverse Crunch -Still lying down with your legs raised off the ground, bring your legs back towards your chest and reach  them up to the sky and then back to the original start position.

Press up into side plank- Do a basic press up, then rotate so your body is facing either left or right and you are balancing on one hand. Stretch your other hand up to the sky and hold for a few seconds before returning to your press up position, then repeat on the other side.

Plank- standard plank, balance on elbows and toes. Keep your core engaged and ensure your bum isn't dropping down too low or up too high.

Punch sit up- perform a normal sit up with a couple of punches at the top of the sit up before lowering yourself back down onto your mat.

Twist and shout- Sitting down with your knees slightly bent, lift your feet up off the floor and balance yourself in this position. Reach your hands straight up in the air and then lower both hands down to one side of your body repeat continuously.

Power Skipping - I always think of this as something similar to the running man. Start with your hands in the air  bring both of your arms down together and  simultaneously raise one knee. Repeat again swapping legs- this is meant to be performed quick and with a lot of power.