Tag Archives: body

New year – new you?

New year, new you? Ummm maybe but shouldn’t we be more focused on continuity?

I know that most New Years resolutions are to ‘loose weight’ ‘get fit’ ‘tone up’ etc. however I prefer to try and not follow ‘dad’ diets but continue to eat and live healthy throughout the year.

Yes I know it’s easier said than done, but rest assured if you don’t give yourself a time limit or try to convince yourself it’s a ‘new resolution’ you will generally be able to stick to it.

Now I had my second baby 7 months ago and have recently started to ‘work out’ again. Not because I’m trying to loose baby weight as such. I’m not as I’m fortunate enough that my baby weight was easily shifted. With what I believe helped was breast feeding and generally eating healthy throughout my pregnancy.

I did however still gain 17kg but I managed to loose it all within the first 3 months. My body shape had however changed. I’m more curvy now and my hips are defiantly wider. I’m back to my pre pregnancy weight and in most of my pre pregnancy clothing but I will admit they do fit differently and my jeans are tighter in the hips and bottom and yup – I have muffin top! But I haven’t been too stressed about it. I’m more concerned with keeping my milk supply for my baby girl and also being healthy for my own well being.

So having recently joined the gym to gain some fitness back I’m doing low impact exercises. Things such as body balance class, Pilates on a mat and yoga. I’ve also started with a personal trainer once per week focusing on more core and inner strength training.

Since exercising again I find that I have more energy and feel better as a mother, wife and person.

I used to train a lot, right up until I fell pregnant with my little man who recently turned 3. I trained every day – 7 days per week for about 2 hours per day mainly weight with about 30 minutes cardio and 15 minutes stretching.

It was hard for me to fall pregnant and I had complications with both my pregnancies so with my first my obstetrician suggested I do light exercise only which I basically quit the gym and only did light walking. I found that if I went too quickly I would get cramping and a ‘stitch’ like feeling in my tummy and groin area so I didn’t want to push my body.

Every one is different though and most can continue to exercise without any issues however listen to your body and also seek medical advice if your concerned.

Whilst on holiday I came across this article with some very good exercises which can be done anywhere any time.

I’m big on using your own body weight as your resistance and I’m also a big believer in listening to your body and only doing what your comfortable with.

Check out this link. Great exercises. Easy to do. You can do them anywhere, and perhaps like me, after the little ones go to bed and you have a spare 30-45 minutes to yourself.

I know it may not seem appealing to exercise at the end of the day as your possibly tired from looking after your little ones, or perhaps just a long day at work. BUT trust me when I say the endorphins will kick in and after a few days of exercising. Your body will feel great and your energy levels will be higher.

Go on, give it a go!

Good luck!

http://www.self.com/fitness/workouts/2016/01/bodyweight-moves-get-in-shape/?mbid=social_facebook_selffitness

Organic v Chemical

Organic food but chemical life!

I dont understand all these people who only purchase and eat organic or rave about organic saying they are on the perfect diet etc however still continue to use deodorants or drink alcohol that is not organic. Are they hypocrites?

Eating organic but using deodorant, perfume, moisturiser, shampoo, conditioner, facial products etc that have chemicals in them kinda defeats the purpose of being organic in other areas of your life right?

Or do they feel like it’s compensating or equalling out? Eating organic but using chemicals?

The chemical still absorbs into your skin and therefore still travels through your blood stream.

Or drinking alcohol, it has preservatives and other ‘chemical’ in it that also goes through your blood stream.

I understand that eating organic can be great for your health but studies also show that by eating foods with preservatives etc it can build your immune system.

So is it a catch 22?

What are your thoughts?

Do you think that eating organic but still using chemicals is counter active?

 

Light exercise?

So yes, I’m pregnant, gaining weight, eating lots to satisfy cravings and because I’m feeling so nauseous, I’m not really feeling like exercising. Sad but true.

I am however 15 weeks through and although I am still quite lethargic and vomiting most days I know that being mobile and exercising during my pregnancy is both good for me and my bub.

I didn’t exercise during my first pregnancy but I was working full time and my job allowed me to get out if the office and see clients which allowed me to do lots of walking. I also walked to and from the bus stop to get to work and always got off a few stops shorter than needed and walked. Simply because it felt good and I enjoyed it. I still gained 17kg with my first pregnancy however I ate reasonably well and found that the weight fell off and I was back to pre baby weight within 7 weeks from giving birth to my little man. I think perhaps this was because I was running in adrenalin as my bub who is now 2 didn’t sleep, suffered reflux and I was simply a thousand miles per hour!

Exercise is good for you in pregnancy, and is perfectly safe. However, it’s thought that as many as three quarters of women with a healthy pregnancy don’t do enough exercise.

Taking daily exercise won’t harm you or your baby, and can also help to prevent pregnancy and birth complications, such as pre-eclampsia. It may also help you to have a shorter labour and increase your chances of giving birth vaginally. Let’s face it, labour can be very intense and it felt like I had ran 10 marathons by the time by 5hour labour had delivered my gorgeous little man. I’m not sure how some women survive long labours. I certainly praise them!

Being active and exercising regularly before and during pregnancy will help with –

Keep pregnancy niggles, such as backache and pelvic girdle pain, constipation and fatigue, at bay.

Feel better about the changes that are happening to your pregnant body.

Maintain a healthy weight, although fluid can attribute to weight gain so perhaps don’t weigh yourself too much, go off how your feeling and looking.

Get a better night’s sleep.

Help to reduce or prevent depression again both during and after birth and also can improve your self-esteem.

Prepare your body and mind for the demands of labour and birth, as mentioned I felt like I’d ran a marathon!

Get back into shape after your baby is born. It’s amazing how the muscles remember what it’s like to feel good and by doing simple exercise during pregnancy you will recover at a quicker pace.

If you develop diabetes during pregnancy (gestational diabetes), exercise can also help you to manage your blood sugar levels.

So now I hear you asking, what exercise do I recommend? Well I find that the best exercise isn’t strenuous but will get your heart pumping without being breathless, doesn’t cause soreness the next day, won’t have you feeling exhausted but helps with preparing your body for labour and what’s next.

I recommend exercises such as Low impact walking, swimming, aqua natal / aqua aerobics classes and cycling on a stationary exercise bike, are all good and safe forms of exercise, as long as you don’t push yourself. Never leave yourself breathless or struggling.

Pregnancy yoga and Pilates are good for strengthening and toning, though you should find a registered, qualified teacher who is experienced in teaching pregnant women.

Also try to vary the type of exercise you do. Mix it up with aerobic exercise, such as swimming or walking, and strength and conditioning exercise, such as yoga or Pilates, is ideal. Aim for a total of at least 30 minutes of moderate intensity activity, most, if not all, days of the week. Doing three, 10-minute sessions in a day is just as good as one 30-minute session, if that fits into your lifestyle better.

Remember that exercise doesn’t have to be formal to have an effect. Any activity that you can fit into your everyday life, such as walking to the shops, taking the stairs instead if the lift / elevator and doing housework also counts.

Just remember, pregnancy is tough on your body so don’t push yourself and if you feel fatigued or short of breath please seek medical advice.

Chemicals in Toothpaste.

I found this article very interesting.

Im not ‘herbal’ or only into natural things however I am concience of what I do put into my body and into my family.

This has been an interesting read and I will be sure to check the toothpaste bottom colour prior to my next purchase.

http://www.yourfoodcorner.com/2014/10/hidden-secret-behind-toothpaste-bottom-color/

15 minute work out!

10 Moves to Do Before Breakfast

Mornings are crazy busy!

Between late night deadlines busily working in the office, drinks with friends after work, dinner catch ups, waking children, snoring partners and early morning starts, it can sometimes be hard to prioritise your workout.

Here is a quick 15-minute workout that will energise you for the rest of your day!

Who says workouts need to be hourly??

1 – Drop and Pop
Step your right foot back into a reverse lunge and bend both knees to 90 degrees. Engage core muscles and push off your back foot, bringing your right knee up towards your chest as you straighten up. Step straight back into reverse lunge. Do 30 seconds on each side for a duration of 1 minute and 30 seconds. (Works: glutes, thighs, hip flexors, and core.)

2 – Plank Jacks
Start in an elevated plank position with your feet together. Keeping your hips low and abs in tight, open feet out and in like a jumping jack. Almost like a star jump but horizontal. If you need a break, hold your plank or try some pushups. Repeat for 1 minute and 30 seconds. (Works: chest, shoulders, core, and abductors.)

3 – Cycle Punch
Sitting on the floor, lean slightly back as if your doing a sit up, lift your legs up to 90 degree position, find your balance keeping your tummy in and tightened with your hands behind your head. Pull your right knee up and extend the left leg out whilst rotating your torso bringing your left shoulder toward the right knee then punch with the extended arm – ie left hand. Like riding a bike but sitting. Repeat for 1 minute and 30 seconds. (Works: obliques, deltoids, quads, and lower back.)

4 – Sumo Star Power
Start in a squat position, making sure your feet are facing forward and approx shoulder width apart. Press off both feet and jump, sending arms out into a high V and extending the legs out wide, creating a star shape with your body. (Basically a star jump but from a squat position) Do as many as you can; if you start to get fatigued move to traditional squats. Don’t quit! Repeat for 1 minute and 30 seconds. (Works: glutes, quads, hamstrings, inner thighs, and calves.)

5 – Killer Curtsey
Start with right foot crossed behind left, so inner thighs touch. Bend knees to a curtsy position, keeping upper body upright, tummy in, back straight and shoulders back. Then step out to the right into a side lunge, send hips back but keep chest lifted. Do 30 seconds on each side for duration of 1 minute and 30 seconds. (Work: glutes, abductors, inner thighs, and hamstrings.)

6 – Rear Ender
Start in a lunge position with right foot back and elevated on small box or step. Bend knees down to a 90/90 position. Take 2 counts up and 2 counts down, make sure torso stays upright with core tightened. Breath in on your way down then out on your way up. Do 30 seconds on one side then switch. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

7 – Extender Bender
Start in plank position and pull right knee up toward right elbow. Almost like running on the spot horizontally or climbing along the ground. Then extend right leg back and raise it keeping both your back and legs straight then squeeze your gluts. Do 30 seconds on each side. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

8 – V-up Body Shaper
Lying on your back with left knee bent and right leg straight. Extend both arms up over head, keeping lower back pressed down to the floor and tummy in. Raise your right leg up 45 degree off the ground keeping your leg straight, whilst slowly raising your upper body again approx 45 degrees off the ground. Keeping your head and neck straight then slowly lower. Do 15 reps. Switch and repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

9 – High Knee Hike
Standing on your left leg, place right foot up on small box or step. Step up onto the box and drive left knee up toward chest, keeping your tummy in, shoulders back and upper body straight. Do 30 seconds on each side. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)

10 – Mountain Climber
Start in plank position and alternate bringing right and left knees up towards chest, like you are running. Keep hips down and try not to bounce. Climb for 20 seconds, do 10 seconds of pushups and repeat to complete the minute and 30 second set. (Works: glutes, quads, hip flexors, and core.)

Guest writer Trish.

I promised I would post / publish some of my guest writers work so here goes.

This is a touching yet sad and truthful note from Trish. She has opened up her heart to tell us her story. Hopefully this will touch others as it has me and make you think more about our words and actions and how they can have a massive impact on other lives.

My regular readers know how passionate I am about healthy eating and setting a good example for our  children. Most of all installing good eating habits in children.

The world is so obsessed with talking about obesity, there are just as many anorexic children or children with eating disorders out there as there are obese or overweight children.

Let’s try work together and bring eating disorders to the forefront also.

Guest writer Trish.

I had an eating disorder from an early age. Both my parents were body obsessed and quite frankly still are.

My mother always on a diet, but she called it ‘healthy eating’ and my fathers long conquest to be muscular and lean with competing in body building.

I remember from when I was about 5 years old being a fussy eater so instead of my parents being persistent, they gave in. I didn’t like vegetables so I was made eat them. Perhaps they couldn’t be bothered, perhaps they didn’t want the fight? Most nights I are plain pasta. Occasionally I would eat lamb cutlets but other than those, not much more.

My mothers obsession with her body image is still very much as it was when I was younger. Her quest to be thin, constantly running and constantly comparing herself to others.

I observed from a very early age and although they don’t assume I’ve taken anything in, this has played a huge part in my life.

I had a fear of food from about the age of 8 or so. No wanting to eat anything that my mother labeled ‘bad’.

I grew up in a household where body image was constantly talked about and both my parents had obsessions with their appearances. Looking back it wasn’t a great loving environment teaching me to love myself and or my body.

My eating disorder started by me saying I wasn’t very hungry, not finishing my meals then completely skipping meals. I would then binge, feel terrible about what I did. Have a huge amount of guilt about eating ‘bad food’ then starve myself.

This followed on well into my teens until a high school teacher picked up on it and spoke to my parents and I saw a doctor. I remember being 35kg in grade 10 so I was about 15 years old.

I still have a fear of food but not as bad as it has been. From all the starving myself and binge eating my hair started falling out, I was constantly tired and run down and caught a cold very easily. This is because my immune system was low as I wasn’t feeding it enough nutrients. It still takes me a while to recover from sickness and perhaps will for the rest of my life?

My parents will never take responsibility for my eating disorder but I believe it is their fault. If they had of instilled good eating habits in me from and early age and not been so obsessed with their own body image perhaps Id have a different mindset and not have put my body through this?

If you have any fear of food or any eating disorder, please seek help. This can and will always affect you in some way otherwise.

Remember a healthy mindset is the first step!

Breakfast!

Breakfast.

For as long as I can remember breakfast has been promoted as the most important meal of the day. I also am a big believer in this.

Breakfast is the first meal that you eat after sleeping for most of us 7 hours. Yes some lucky people get more sleep, some get less however the average person gets 7 hours. Anyway, it’s seen as the most important meal as it kick starts your day. Fuels you for what’s ahead and can also play a major part in the energy levels and amount of food that you may consume for the rest if your day.

I know many people that have a ‘liquid’ breakfast. For the most part I agree that this can be a great start to your day, providing it’s nutritious and wholesome. A think a smoothie packed full of fruit, yoghurt and or some type of fibre and protein is great however what I don’t agree with is those package sugar filled products.

We all know that by starting our day with sugar only kick starts the sugar craving for the day. Your taste buds enjoy the sugar therefor have you wanting more. They are not filling and lack protein and fibre therefore you will be hungry not too long after you have eaten and this can also cause you to reach for the ‘not so healthy’ snack.

By eating a good breakfast you are recharging the brain and body, you’ll be more efficient in just about everything you do.

Some people skip breakfast in an effort to lose weight, but that’s not a good idea — it can backfire.

Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to consume more food than usual at their next meal, or go for high-calorie and or high sugar snacks to stave off hunger.

Several studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. It’s been proven that by eating small meals on a regular basis you keep your metabolism consistent and therefore your GI (glycemic index) low and you will find you feel more satisfied for a longer period of time.

While adults need to eat breakfast each day to function and perform, kids need it even more. Their growing bodies and developing brains need regular refuelling from food. When kids skip breakfast, they get distracted easily as they are hungry and skipping meals can also have adverse affects.

According to Australian Food News, in 2012 alone, Sanitarium sold over 34 million litres through supermarkets. Up&Go to me it’s clearly a marketing success and appeals to those that are either time poor, lack the knowledge to eat better, can’t be bother to eat better or are happy to just have convenience?

I know many people who simply reach for Up&Go as it is convenient and easy for them.

I personally would never consume it nor allow my child to have it. I’d rather get out of bed 15 minutes earlier to prepare something more wholesome and delicious for him. Especially after doing readers h in it. I’m shocked that’s it’s allowed to be marketed as a “nutritious start” for busy people when they need to “get up and go”.

With Up&Go claiming that it has the protein, energy and fibre of 3 Weet-Bix and milk, it has somehow slipped into the breakfast landscape without much comment or opposition. Yet many taste-test reveals, it is a highly processed product that actually contains NO Weet-Bix which will come as a shock to many.

Up&Go have been given a Nutrition value of 13 out of 20 from food watch which is a website that provides information in various foods. It is written by Catherine Saxelby who is an accredited nutritionist and dietitian and is qualified to answer questions on food, diets, fads/trends and weight problems as they relate to health and wellbeing.

She is an accomplished author, freelance writer and speaker who helps busy people eat well at home and on the go. She can ‘translate’ complex scientific detail into interesting and easy-to-understand language.

Up&Go Ingredients (Chocolate flavour)
Filtered water, skim milk powder, cane sugar (4%), wheat maltodextrin, soy protein, vegetable oils (1.5%) (sunflower, canola), Hi-maize™ starch, corn syrup solids, inulin, fructose, cocoa (0.5%), cereals (oat flour, barley beta glucan), minerals (calcium, phosphorus), food acid (332), flavour, vegetable gums (460,466,407) vitamins (C, A, niacin, B12, B2, B6, B1, folate), salt.

332 = Potassium Citrate – related to citric acid, a natural food acid in lemons and citrus
460 = Cellulose microcrystalline – this is a fibre – don’t know why it’s listed here as a gum
466 = Sodium carboxymethylcellulose – ditto
407 = Carrageenan – a seaweed extract that thickens

Maltodextrin
Maltodextrin is an oligosaccharide (glucose polymers) which is absorbed very rapidly into the body. It is produced from wheat starch by partial hydrolysis and looks like a white spray-dried powder. It is used as a thickener or texture modifying agent in foods such as flavoured milk drinks (like Up&Go), pasta sauces, puddings and cake mixes.

In terms of glycemic index, maltodextrin can be considered to be metabolically equivalent to pure glucose (dextrose). In other words it has a very high GI and but has little or no sweetness. It equates to 3 per cent which also has me wonder why Up&Go has to have three vegetable gums as well as this thickener?

Sugars
Up&Go has THREE different sweeteners – cane sugar, corn syrup solids (think high-fructose corn syrup) as well as fructose. Why on earth would a flavoured milk drink need all these three? Surely just sugar would be enough to sweeten? We all know sugar is not great for our health especially our teeth.

Nutrition Information

Per Serve (350ml) Per 100ml
Kilojoules 1150 329
Calories 277 79
Protein,g 11.6 3.3
Total fat,g 5.3 1.5
Saturated fat, g 0.7 0.2
Carbohydrate, g 42.4 12.1
Sugars, g 26.6 7.6
Dietary fibre, g 5.3 1.5
Sodium, mg 228 65

Looking over the ingredient list, it’s easily seen there are actually NO Weet-bix present.

There is 11.6g protein, 1150kJ and 5.3g fibre which is more than in 3 Weet-bix with 125ml whole milk if you go by the pack.

Water is the first ingredient followed by skim milk powder so the drink is mixed up from dry ingredients – it’s not made from whole fresh milk.

Up&Go is highly fortified with 8 vitamins (C, A, niacin, B12, B2, B6, B1, folate) and two minerals (calcium and phosphorous).

Some of the vitamins in a Up&Go are in substantial quantities eg

Vitamin A: supplies 24% of your RDI
Vitamin B12: 50% of your RDI – B12 is often short in the diet of vegans
Calcium: 400mg which is 40% of your RDI

Where does that protein come from?
Protein is derived from skim milk powder followed by soy protein and a small bit of oat flour? This is not ideal protein and I can think of many other easy and convenient foods that is rather reach for, for my protien intake.

Where does the fibre come from?
Not from whole wheat as in Weet-Bix but a mix of Hi-Maize starch (Hi-Maize starch is a special commercial strain of maize or corn that high in resistant starch), inulin (a commercial fibre derived from chicory) and beta-glucan from barley (a soluble fibre that’s also found in oats and can help sweep cholesterol out of the body).

These are vastly different forms of fibre than in Weet-Bix. These are all highly processed forms of what is to be claiming to be nutritious and good for you.

They are attractive to manufacturers as they are soluble in liquids so stay nicely mixed in a drink such as this.

In contrast wheat bran or oat bran tends to settle at the bottom of any drink and would form a thick sludge in a drink like this. Ever blended up an oat bran smoothie? You’ll soon see the bran settle to the bottom! It’s just its nature.

If you simply struggle to eat or can’t make time for a proper breakfast, perhaps look at a better option of Oats Express.

Oats express is made from milk and positions itself away from soy milk. It has a much simpler list of 9 ingredients which are:
Low fat milk, milk solids, sugar, oat fibre (min 1.25%), tapioca maltodextrin, cocoa powder (min 0.7%), malt extract, natural flavour, vegetable gums (460,466,407).

Read more: http://foodwatch.com.au/reviews/item/product-review-upgo-liquid-breakfast.html#ixzz3CFFBX07F
Read more: http://foodwatch.com.au/reviews/item/product-review-upgo-liquid-breakfast.html#ixzz3CFDN7HSm

Baking soda beauty fix’s!

Baking soda beauty products?

Baking soda has been a kitchen staple for generations, but now more than ever it’s also a major player in the beauty world. Secrets of hairdressers, beauticians and make up artists alike, this very inexpensive every day product that most of us already have in our pantry works great for many DIY hair and beauty needs.

Deodorant
Mix baking soda with a little bit of water, so it turns into a moist paste, then apply under the arms as a deodorant. It’s great for preventing sweat stains and body odor.

Shampoo
Every now and then, our hair gains product buildup. Add a small amount of kitchen wonder baking soda into your shampoo and use as normal. It will clean all that buildup from your hair and give you great shine!

Teeth whitening
This is an old faithful – many people already do this trusty tip.
“Mix 1 tablespoon baking soda, 5 drops hydrogen peroxide, and a few drops of water. To make a teeth whitening solution, mix the baking soda and hydrogen peroxide in a small container until a consistent paste. Only add water if necessary,” Apply the solution to your teeth evenly with a toothbrush, and allow it to stay on the teeth for approx five minutes. Brush off with normal toothpaste and rinse thoroughly with water. For consistent results, repeat this process once a week. “If you’re not satisfied with the results, leave the mixture on for approx 10 minutes, no longer though, as you may get an uneven application and your teeth can become sensitive,”

Cuticles
Again create a paste from baking soda and warm water then rub gently on your cuticles. If you like, make a little extra and treat your hands with the same mixture.

Body Exfoliant
Baking soda makes a fabulous, all-natural exfoliant. Just mix a little with some water in your palm and scrub it all over your face. Instant dead skin cell remover.

Blackheads
A teaspoon of baking soda mixed with a cup of distilled water makes an excellent solution for blackheads. “This is what many professional estheticians use (or they buy a pre-made solution which is basically the same) either with steam or with galvanic current prior to extractions. It helps draw out the blackheads and imperfections and also makes extractions come out more easily.

Stress Relief Bath
Baking soda also makes a great bath. Mix it with equal parts sea salt and add your favorite essential oil if you would like a scent (lavender or jasmine are proven for calming.)

Dry Shampoo
If you are out of dry shampoo or are on the run, baking soda can be a great substitute. Simply sprinkle approx half a teaspoon (or less, depending on how oily your hair is) onto your hair. You can always add more, but you don’t want to use too much. Then, just comb, fluff, and enjoy.

Too old for a bikini?

Too old for a bikini?

At what age is it no longer appropriate to wear a bikini? I’m on an amazing sunny holiday with my two loves, my beautiful husband and my gorgeous little 19 month old boy – both are my world. I look around and see many women wearing bikini’s and some look ok others I wonder…

Am I being a prude? Is there an age were it’s no longer socially acceptable to wear a bikini? I’ve been reading other forums on this matter and have came up with some questions. Is it a self confidence thing? You wear it because you think you look great? Is it polite to stop embarrassing yourself and or your children? You may think you look great but what about others if your over exposing?

I have a friend whom is stunning and gorgeous! She is in her early 40’s and has 2 children but the body of a super model and she refuses to wear a bikini. When I questioned her on why when is looks amazing, her response was that it’s not age appropriate over 40.

I know this will cause some controversy but I tend to agree with her. You have all the younger years to flaunt what you have, why is it that you want to continue to flaunt it?

Are you that in love with yourself that you feel others need to see your body also?

Do you have the mentality of ‘who cares’ what others think?

Do you think ‘if you have it, flaunt it’?

Believe me, there are some very small bikinis out there which I really feel are inappropriate on older women.

Perhaps I am a prude, but there are many stunning full piece swim suits that would look a lot nicer on many women. I don’t care how thin or fit you are sometimes covering up is nicer to look at and less embarrassing to your children. They may not be telling you in fear of offending you but there is one very outspoken approx 6yo here asking his mother to put a dress over her bikini as it’s ’embarrassing’.

I know we all talk about body confidence but is there such a thing as age appropriate or too much body confidence?

12 minute workout!

12 minute workout

For a fit sexy and rocking body, you need to do both cardio and weights for fat burning and strength. But that doesn’t mean you have to separate the two and do a longer and harder workout.

Take your training up a notch by pairing strength moves with cardio exercises to help burn that fat and build calorie-burning muscle.

 

Plank Pike
Sets:
2 to 3
Reps:
10
Start in a forearm plank position with feet hip-width apart, hands clasped together, and abs drawn in tight.

Press down through arms and pike hips up, pushing chest toward thighs (body should resemble an upside-down “V”). Return to starting position.

 

Squat Deadlift.
Sets:
2 to 3
Reps:
15
Stand with feet wider than hips, knees and toes turned out about 45-degrees, holding onto the end of a dumbbell in both hands.

Bend knees out over toes and push hips back, lowering into a sumo squat as upper body hinges forward about 45 degrees. Tap the bottom of the dumbbell to the floor. Return to starting position.

 

Single-Leg Squat Thrust
Sets:
2 to 3
Reps:
5 per side
Stand on left leg with right knee bent, foot lifted behind body, arms extended overhead and abs engaged.

Keeping right knee bent, squat down, placing hands shoulder-width apart on the floor.

Jump left foot back into a plank position (right knee is still bent, foot pointed to the ceiling), abs pulled in tight. Reverse movement to return to starting position.

 

Side Lunge Triceps Extension
Sets:
2 to 3
Reps:
10 per side
Stand with feet together, holding a dumbbell at either end parallel to the floor, and extend arms overhead. Take a wide step to the right, lowering into a side lunge by bending right knee over toes and pushing hips back as arms reach dumbbell to top of right foot.

Push off right leg and bring feet together, bending knees slightly, squeezing through inner thighs, and raising arms overhead. Keeping arms close by sides of head, bend elbows to lower the dumbbell behind head. Extend arms straight overhead, then lower to starting position.

 

4-Dot Drill
Sets:
2 to 3
Reps:
5 in each direction
Stand with feet hip-width apart, arms by sides. Imagine there are four dots in arranged in a square shape formation on the floor and you’re standing on the back right dot. Lower into a squat.

Immediately jump up and forward, landing on the front right dot (swing arms as needed to help propel body) in squat position. Repeat, landing on the upper left dot. Repeat again, landing on the back left dot. Repeat once more, landing in starting position to complete 1 rep.
Rotating Lunge to Overhead Press
Sets:
2 to 3
Reps:
10 per side
Stand with feet slightly wider than hips, holding a dumbbell in right hand. Pivot through feet, turning toes to the right and immediately lowering into a deep lunge, reaching right arm to the floor just outside of right foot.

Stand up and rotate body, turning toes to the left and lifting right heel off the floor as right arm bends into chest and then presses dumbbell overhead (arm should be slightly in front of head at the top), abs engaged. Return to starting position.

 

Touchdown Jack
Sets:
2 to 3
Reps:
20
Stand with feet together, arms by sides. Jump feet out wide, bending knees out over toes, pushing hips behind body, and reaching left hand to the floor (try to tap fingertips to the floor if possible) and right arm behind body.

Quickly jump up and return to starting position. Continue, alternating arms each rep.


Rotating Plank

Sets:
2 to 3
Reps:
10
Start in a plank position with hands and feet hip-width apart, abs engaged.

Pivoting onto sides of feet, turn body to the left, reaching left arm over shoulder, palm facing forward, into a side plank. Hold for 1 count. Return to starting position. Continue, alternating sides each rep.