50 jumping jacks
20 lunges
40 calf raises
20 plié squats
20 side lunges
20 pulse squats
10 secs rest between each set x3rounds
Not easy but it's going to be worth it!
#summerbodies #bikiniseason
A Healthy Outside Starts On The Inside!
Wednesday, 28 May 2014
Friday, 16 May 2014
Bloating
The dreaded bloat!
Bloating is something I have suffered with constantly for years.
It took me a long time to find out why it was happening, what I could do to prevent it and better still how to manage it if it occurred.
Firstly lets look at the symptoms;
The most common symptom associated with bloating is a sensation that the abdomen is full or distended.
Pains that are due to bloating will feel sharp and cause the stomach to cramp.
I have learned over the years to avoid Dairy and Wheat/ Gluten when possible as these have an immediate effect on my system and I bloat in a matter of minutes.
So, what causes bloating; it is different for everyone.
You just need to figure out what your triggers are and avoid them!!
You just need to figure out what your triggers are and avoid them!!
Causes
There are many causes of bloating, including: diet, irritable bowel syndrome, lactose intolerance, reflux, and constipation, to name a few.
Specific medical conditions like Crohn's Disease or bowel obstruction can also contribute to the amount of stomach bloating experienced.
Gas and bloating is a sign that food is not being digested correctly by the body.
An inadequate intake of water will also cause excessive stomach bloating. Water benefits the body by aiding with digestion because it supports a majority of the body's daily functions.
An inadequate intake of water will also cause excessive stomach bloating. Water benefits the body by aiding with digestion because it supports a majority of the body's daily functions.
Fatty foods cause a formation of fat cells to develop throughout the body and contribute to bloating as well.
A build up of fat cells slows down the body's ability to empty the stomach.
Dairy products also contribute to excessive cramps, gas, and bloating.
People like me that are intolerant to lactose products experience this effect more than others.
Once these foods are digested, the bloating will fade.
Once these foods are digested, the bloating will fade.
Common causes of abdominal bloating are:
Overeating
Gastric distension
Lactose intolerance, fructose intolerance and other food intolerances
Food allergy
Irritable bowel syndrome
Partial bowel obstruction
Gas-producing foods
Constipation
Menstruation
Polycystic ovary syndrome and ovarian cysts
Massive infestation with intestinal parasites
Diverticulosis
Celiac Disease
How do I find relief?
How do I find relief?
The most important thing to remember here is prevention is better than cure, we all know this.
Sometimes though we slip and break away and 'treat' ourselves.
I have learned over the years that for me, it really is not worth it.
BUT it happens every now and then.
I have introduced a couple of things into my diet which I find really helps to prevent bloating on a daily basis and also really helps my digestive system function much more efficiently.
My favorite:
Aloe Vera Juice
Every morning I have gluten free porridge oats for breakfast and I steep them the night before in boiling water and a tablespoon of aloe vera juice.
I love this aloe vera juice, I will admit it took some time to acquire a taste for it but now I couldn't live without it.
I also add a tablespoon to my protein shake, my green tea, to my water bottle in work and to my sauces and salad dressings.
I have tried a few different brands and this is my favourite.
The cranberry falvour makes it a little easier on the tastebuds as well.
Aloe Vera Is High in Vitamins & Minerals:
Aloe Vera contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6.
Aloe Vera is also one of the few plants that contains vitamin B12.
Some of the 20 minerals found in Aloe Vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese.
Aloe Vera is High in Amino Acids & Fatty Acids
Amino acids are the building blocks of protein.
Aloe Vera also includes quite an impressive range of fatty acids.
All are helpful in reducing symptoms of allergies and acid indigestion.
Aloe Helps with Digestion
Poor digestion is related to many diseases.
A properly functioning digestive tract is one of the keys and foundations of health. Aloe is known to soothe and cleanse the digestive tract and help improve digestion.
The interesting thing about taking aloe internally is that, because it is an adaptogen, it helps with either constipation or diarrhea, helping to regulate your bowel movements in whatever way you need.
Aloe also helps to decrease the amount of unfriendly bacteria in our gut keeping your healthy intestinal flora in balance.
Aloe Helps Boost the Immune System
I think given the stresses of our daily lives, every one can use a boost to their immune systems.
Aloe is also an immune enhancer because of its high level of anti-oxidants, which help combat free-radicals which contribute to the aging process.
Weight Loss
Improving your digestion, and detoxifying your body will have a secondary effect in promoting weight loss because when we start to improve our digestion we naturally eliminate more efficiently.
Wheatgrass
Wheatgrass is one of the most potently healthy substances on earth.
I LOVE IT!
Since I’ve been using wheatgrass I’ve noticed my energy levels go sky high, my skin clear up and colds and coughs disappear, and these are just a few of the benefits I’ve noticed!
Others have seen their Rosacea clear up, bad breath subside, allergies clear up and a whole lot more.
Wheatgrass benefits are so easy to achieve because:
30mls of freshly squeezed wheatgrass juice (a wheatgrass shot) is equivalent in nutritional value to 1kg of leafy green vegetables
Wheatgrass contains over 90 minerals, contains the essential enzyme that assists in protein digestion, it also has really powerful anti-oxidants.
Wheatgrass has more vitamin C than oranges and twice the vitamin A as carrots!
It also contains 19 amino acids, the building blocks of protein making this one of the most powerful wheatgrass benefits!
I add it to almost everything I make and I drink a shot first thing every morning.
This is my favourite brand of powdered wheatgrass:
Charcoal Capsules
These I take only when I find I am bloated or have discomfort.
Charcoal has the ability to absorb many times its weight in toxins and is commonly used by doctors to remove poisons and other harmful compounds from the body.
It has been found to be an effective method for neutralising stomach acids associated with gas, indigestion and acid reflux.
Charcoal also can absorb fats in the bloodstream, reducing cholesterol levels in the body.
It was first recommended to me by my doctor after I had undergone multiple tests for colitis and other stomach and intestinal diseases and when thankfully all my results came back clear, we put the issues I'd been having down to food intolerance.
If you suffer with bloating you know how uncomfortable the sensation is.
If you haven't found a solution I encourage you to try introduce one or all of these into your diet.
Or, if you have found a better solution please comment or mail me so I can share with everyone.
Sometimes though we slip and break away and 'treat' ourselves.
I have learned over the years that for me, it really is not worth it.
BUT it happens every now and then.
I have introduced a couple of things into my diet which I find really helps to prevent bloating on a daily basis and also really helps my digestive system function much more efficiently.
My favorite:
Aloe Vera Juice
Every morning I have gluten free porridge oats for breakfast and I steep them the night before in boiling water and a tablespoon of aloe vera juice.
I love this aloe vera juice, I will admit it took some time to acquire a taste for it but now I couldn't live without it.
I also add a tablespoon to my protein shake, my green tea, to my water bottle in work and to my sauces and salad dressings.
I have tried a few different brands and this is my favourite.
The cranberry falvour makes it a little easier on the tastebuds as well.
Aloe Vera Is High in Vitamins & Minerals:
Aloe Vera contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6.
Aloe Vera is also one of the few plants that contains vitamin B12.
Some of the 20 minerals found in Aloe Vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese.
Aloe Vera is High in Amino Acids & Fatty Acids
Amino acids are the building blocks of protein.
Aloe Vera also includes quite an impressive range of fatty acids.
All are helpful in reducing symptoms of allergies and acid indigestion.
Aloe Helps with Digestion
Poor digestion is related to many diseases.
A properly functioning digestive tract is one of the keys and foundations of health. Aloe is known to soothe and cleanse the digestive tract and help improve digestion.
The interesting thing about taking aloe internally is that, because it is an adaptogen, it helps with either constipation or diarrhea, helping to regulate your bowel movements in whatever way you need.
Aloe also helps to decrease the amount of unfriendly bacteria in our gut keeping your healthy intestinal flora in balance.
Aloe Helps Boost the Immune System
I think given the stresses of our daily lives, every one can use a boost to their immune systems.
Aloe is also an immune enhancer because of its high level of anti-oxidants, which help combat free-radicals which contribute to the aging process.
Weight Loss
Improving your digestion, and detoxifying your body will have a secondary effect in promoting weight loss because when we start to improve our digestion we naturally eliminate more efficiently.
Wheatgrass
Wheatgrass is one of the most potently healthy substances on earth.
I LOVE IT!
Since I’ve been using wheatgrass I’ve noticed my energy levels go sky high, my skin clear up and colds and coughs disappear, and these are just a few of the benefits I’ve noticed!
Others have seen their Rosacea clear up, bad breath subside, allergies clear up and a whole lot more.
Wheatgrass benefits are so easy to achieve because:
30mls of freshly squeezed wheatgrass juice (a wheatgrass shot) is equivalent in nutritional value to 1kg of leafy green vegetables
Wheatgrass contains over 90 minerals, contains the essential enzyme that assists in protein digestion, it also has really powerful anti-oxidants.
Wheatgrass has more vitamin C than oranges and twice the vitamin A as carrots!
It also contains 19 amino acids, the building blocks of protein making this one of the most powerful wheatgrass benefits!
I add it to almost everything I make and I drink a shot first thing every morning.
This is my favourite brand of powdered wheatgrass:
These I take only when I find I am bloated or have discomfort.
Charcoal has the ability to absorb many times its weight in toxins and is commonly used by doctors to remove poisons and other harmful compounds from the body.
It has been found to be an effective method for neutralising stomach acids associated with gas, indigestion and acid reflux.
Charcoal also can absorb fats in the bloodstream, reducing cholesterol levels in the body.
It was first recommended to me by my doctor after I had undergone multiple tests for colitis and other stomach and intestinal diseases and when thankfully all my results came back clear, we put the issues I'd been having down to food intolerance.
If you suffer with bloating you know how uncomfortable the sensation is.
If you haven't found a solution I encourage you to try introduce one or all of these into your diet.
Or, if you have found a better solution please comment or mail me so I can share with everyone.
Friday, 9 May 2014
Day 10; back on track!
Alarm was set for 7 am after 7.5 hours sleep.
Breakfast:
A cup of homemade granola
1 boiled egg.
Snack:
Strawberry Protein shake
Lunch:
Minced beef, leek, mushroom, peppers, chilli and tin of tomato.
Cup of green tea
Snack:
2 slices of beef
Dinner:
Prawns with leek, mushroom, cauliflower, peppers, chilli and asparagus.
So happy to have gotten through ten days of a good clean routine.
I feel great and because I have started seeing results again I am now more encouraged to keep it up.
I feel great and because I have started seeing results again I am now more encouraged to keep it up.
The picture below on the left was taken on Day 1 and the pic on the right on Day 10.
A very strict diet and serious abs exercises to go along with it.
#summerbodies #bikiniseason
Thursday, 8 May 2014
Day 9; A solid routine finally established.
Woke at 6.40 am
Had approx 7.5 hours sleep.
Well rested.
Well rested.
Lower leg workout this morning:
15 squats
15 lunges
15 plié squats
15 backwards lunges
15 prisoner squats
15 side split lunges
3 rounds, with 30 secs rest between each set.
Breakfast:
Cup of homemade granola.
Omlette; I egg, smoked salmon and feta
Cup of green tea.
Snack:
Slice of beef
Lunch:
Minced Beef, leek, peppers, mushroom and onion and tomato.
Snack:
Smoked salmon, feta, lettuce and cucumber
Had physio today and my shoulder recovery is coming along much better.
Had some strapping applied to help fix my posture and encourage better form while exercising and at work.
Had some strapping applied to help fix my posture and encourage better form while exercising and at work.
Still no yoga and no HIIT but hoping in a few weeks I will be able to start building strength again.
Patience..
Wednesday, 7 May 2014
Day 8: Clearing my plate!
Alarm went off at 7.30 am, I had just under eight hours sleep.
I woke feeling a bit sluggish and wasn't feeling as lean as I had been. It was disappointing as I hoped at this stage to feel super lean.
I think it's just fluid retention and am hoping it passes and I will feel leaner after the next couple of days.
This mornings workout was due to be intense and I managed another 9km run.
For fuel I started my morning with a pre-workout protein shake.
No time for ab workout today so going to concentrate on abs tomorrow.
Breakfast:
Smoked salmon, some feta and two poached eggs.
Cup of green tea.
Snack:
Tuna and cucumber and lettuce.
Lunch:
Salmon fillet and steamed veg.
Snack:
Beef slice
Dinner:
Celery fritters with steamed veg and smoked cod.
Cup of green tea.
Today I was starving!!!!
I found myself constantly wanting food and was feeling sorry for myself.
Just tried to keep focus and get on with it.
It's not good to feel like you are depriving yourself and you are less likely to stick to a routine if you feel you are so I am
going to allow myself a cup of my homemade granola for my breakfast tomorrow after my exercise.
Tuesday, 6 May 2014
Day 7: 'Powering' through.
Alarm went off at 6.40 am.
7 hours sleep.
Found it difficult to get up I must admit.
Lack of energy but wanted to get some form of exercise in.
This morning was technically a rest day after my intense workout yesterday but as I am trying to do some form of exercise daily I decided on a 6.5 km power walk.
I then did 15 mins of ab work;
Upper body twists
Russian twists
Side crunches
V abs
Breakfast:
Omelette with 1 egg, 1 egg white, peppers and mushroom.
Cup of green tea.
Snack:
Celery sticks and cottage cheese
Lunch:
White fish, chilli, mushroom, cauliflower, asparagus.
Cup of green tea.
Snack:
Tuna, cucumber, lettuce and feta.
Dinner:
Got home from work late and was hungry so wanted something quick.
Crustless quiche; 1 egg, 1 egg white, smoked salmon, chilli, cottage cheese, paprika.
Cup of green tea.
Monday, 5 May 2014
Day 6: Testing my limits, mentally and physically!
Woke at 8.45 after nearly 9 scandalous hours of sleep.
Love comfy hotel beds :)
Unfortunately it is impossible to spot reduce on an area so a clean diet is essential for leaner abs.
Today's workout has to be intense.
Started the day with breakie.
Need a lot of energy as have planned a little 'mini mini' triathlon for my workout!!
18 minutes on threadmill- 2.86 km
18 minutes on the bike- 10 km
20 laps of the pool in 12 minutes.
My swim was limited as I can't front crawl with my shoulder.
I swam breast stroke with my upper body supported by a float.
Finished with 15 minutes in the Jacuzzi ;)
Breakfast:
For a change this am I opted for omelette, with ham and mushroom.
Cup of black coffee.
Breakfast in hotels are usually one of my favourite things about staying away for a night , so this morning was prob the toughest day of my new routine so far.
Croissants are literally my most coveted cheat treat.
They kill me, but, every now and then I suffer for the cause as it's totally worth it. This morning there were stacks of them lined up, along with cereal and fresh fruit and yogurt.
It especially didn't help when my boyfriend availed of all of the above and a full Irish on top of that.
Snack:
Flask of green tea
Lunch:
We had lunch on the go as we were driving back to Dublin from Bunclody.
Beef slices with goats cheese and chilli.
This is one of the tougher sides to eating clean.
It is hard to plan and prepare snacks if you are away for a few days so try keep things as clean as possible and make do with what you can!
It is hard to plan and prepare snacks if you are away for a few days so try keep things as clean as possible and make do with what you can!
Dinner:
Prawns and chilli with broccoli, cauliflower, mushroom and asparagus.
Cup of green tea.
I was pretty tired after the day and this morning's workout was a total body workout so I am nervous about how I am going to feel when I wake!
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