Getting back into the spring of things!

Girls, here is a bit of a treat for you... A guest written article by one of my very good friends Carla Paulo... I hope that her article will get you going and keep you motivated! Enjoy dolls,
S
Xoxo
 
With spring just around the corner, many of you may be trying to get your bods ready for the new season. Just admit it, winter was probably filled with one too many carb-loaded guilty pleasures, including the sinful hot chocolate - with extra marshmallows. However, now comes the season where you might want to look good in that new floral dress, or even the occasional crop top.

Part one: Tips to get back on track!

For me, and I’m sure for many of you out there, the ‘diet’ part of staying healthy seems to be the most difficult and challenging part of all. There are probably many instances where you are faced with the option “to cheat” or “not to cheat”. It is so easy to lose sight of your goals and just to give up. So in this section, I’ve included a few simple tricks and tips to help keep you on track. Enjoy the read!

1.      Keep a food diary

Grab a small notebook and a pen, and jot down everything you eat throughout the day. Do this for a couple of days or even a week. This will help you figure out where you can make changes to your lifestyle. As an extra; write down how that meal/snack made you feel – we often forget how different foods can affect our mood.

2.      Keep yourself busy

You know those nights where you can’t help but want a mid-night snack and to demolish everything in your fridge (yeah, you know you’ve had at least one of those lately) – just stop and think for a second. You know you are not hungry. This is where you do everything you can possibly think of, instead of binging! Go for a quick walk with the dog, paint your nails, check your email, phone a friend… Keep your mind occupied! You’re bored – not hungry! When trying to keep fit and healthy, it is so easy to snack randomly and often we don’t take note of how much we consume throughout the day. This is also where your food diary comes in handy – check where you can cut snacking, check where you can add or take away a meal. It’s all about how you can best control your appetite yet, maintain your body.

On a trip – Megalast wet n wild from Clicks (https://clicks.co.za/only-at-clicks/WetnWild/products/mega-last-nail-color.html)

3.      Grab a friend or partner

Sticking to your routine and goals can often get challenging on your own, so why not call for back-up? Many of you may be fortunate enough to have a significant other who may share the same health goals, which is a plus when you really need that push. Don’t be afraid to ask for help or advice – they may have something to share!

4.      Find your inspiration

This step is really important for me. When I don’t feel like gym, or when I can’t seem to get through those last few minutes of my run, I turn to my inspiration. Your inspiration can come from many kinds of sources; it can be anything from music to your favourite fitness guru. Channel that positive energy into your workout, and you won’t believe the results!

I take to places like Youtube, Instagram, Tumblr and Pinterest. Take a look at some of my favourites:

·         Nikki Blackketter – this lady and her vlogs and Instagram pictures will keep you motivated  (Youtube: https://www.youtube.com/user/nikkiblackketter/featured )

·         Jen Selter – she probably has the most famous butt on Instagram (follow her on Instagram: https://instagram.com/jenselter/ )

·         Carly Rowena - for overall good advice and tips for beginners, this girl has some amazing videos on fitness (Youtube: https://www.youtube.com/channel/UCvOwKoCHcZKyHuGNAezw0LA)

·         Lastly, Pinterest is also a good place to put all your favourite inspirations together. You can have Pinterest on your computer, tablet and smartphone. Sign up on www.pinterest.com and you can also follow my fitness bored at https://www.pinterest.com/carlahp10/yogaeatrun/.

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5.      To plan and stay focused

And finally, the most important part of staying healthy is being prepared. It is so easy not to pack a lunch for school or work, and then to realise by lunch time you could eat a whole cow. Planning your meals the day before can be a struggle at first, but the internet has a ton of ideas on snacks and meals-

to-go. Once again, it’s about getting inspired and a bit creative.

On that note, remember that if you want something bad enough, you will push yourself through anything to get it. Just remember it takes time, and you will see results soon. Remember this is about a healthy lifestyle, not just some quick fix. Your body shouldn’t be a quick fix, it should be the investment of time and care.

Hope you guys enjoyed this quick read! If you have any other useful tips or tricks you would like to 

share don’t forget to leave a comment below!

Carla

Leg day baby!

Ladies, fitness is a very big part of my day. The gym is where I go to distress (the punching bag is a great outlet) but most of all, my body can’t seem to function the correct way if I haven’t had my daily sweat session. My absolute favourite day to hit the gym is for leg day. That’s right, I love leg day! It’s the session that I look forward to all week long in fact, not only do I get to match the weights my boyfriend piles on but I have fun doing it too. So I thought it would be a great idea to share my current leg workout with you all, in the hopes that you too will look forward to your next leg session.

*Try to alternate between upper leg and lower leg exercises as you’ll allow the lower muscles to rest whilst you train the upper ones and vice versa. Thereby ensuring your muscle groups perform at their rested best for each consecutive exercise. 

Squats

This is what will make your booty look fine girls ;)

5 Sets of 10 Reps.

Increase the weight with each set. Sometimes, I alternate a barbell squat with Bulgarian split squats. They are harder and yes, a little more painful but, the burn is well worth it.

Lying leg curls

I think that these are my least favourite to do but they work none the less.

3 Sets of 10 Reps and you’re good to go!

Seated Leg extensions

For that awesome front thigh muscle split. These are awesome and really let your thighs know whose boss!

3 Sets of 10 Reps.

Farmers Walk

This is where you have an upper hand on your man (We wear heels all day long)

3 Sets of 25-30Steps

Walking Lunges

Stressful on the lower back, but a real sought after leg exercise veteran for guaranteed results. I don’t always do these, I try to avoid them if I have back ache but other than that they are awesome!

3 Sets of 12-15 Leg Reps

Seated Calf Raises

I leave these towards the end because by then my legs are ready for a break.

3 Sets of 10 Reps

I always finish off my workouts with a few good sets of ab exercises, so feel free to add your favourite ones to an awesome session…

Lastly, if you wake up the next day and can get out of bed without aching, you haven’t worked hard enough!

Get out there and make yourself proud!

S

xoxo