Skip to Content

tag

Tag Archives: weight loss

post

Kettlebell Exercises

There is a huge variety of kettlebell exercises to choose from, whether you are wanting to do a kettlebell workout alone or as part of another one of our workouts. The kettlebell is a great piece of exercise equipment for your fitness as it can work many different parts of your body at the same time, building and toning muscle.

As a workout routine, you can be very flexible with kettlebell exercises, picking and choosing which ones you like and how many repetitions you think are appropriate. They can be included as a pre workout to any other fitness exercises or you can fit them into a busy schedule if you only have 10 minutes to workout.

Kettlebell Exercise Examples

These are a few suggested kettlebell workout exercises that can be done in repetitions (10 each with 30 seconds break) or you can choose one you like to be part of a larger workout:

  • Ketllebell Windmill: holding the kettlebell overhead with one hand, turn your feet at a 45 degrees angle away from the weight, bend over bringing your opposite arm to touch your toes with your head facing the weight
  • Kettlebell Single-Arm Squat: in squat position, bend your arm holding the kettlebell up to your neck with the other arm held out straight, hold for 15 seconds
  • Kettlebell Swing: holding the kettlebell with two hands, bend your knees pushing the kettlebell between your legs behind you and then up until your arms are held out in front of you
  • Kettlebell Lunge Press: holding the kettlebell up to your chest with your hands gripping the side of the handle, lunge whilst raising your hands directly above your head with the kettlebell
  • Kettlebell Floor Press: lying on your back with a kettlebell in each hand, bend one arm towards your chest and raise it for a minimum of 5 seconds then alternate
  • Kettlebell Halo: feet hip distance apart, hold the kettlebell up to your chest with it upside down and gripping the sides of the handle, bring the kettlebell to your right cheek and slowly circle it around your head for 60 seconds, alternating direction

Check out our kettlebell workout routine for more ideas!

 

post

Kettlebell Workout Tips

Many people have doubts and questions about the kettlebell. The kettlebell workout is a great way to exercise and improve your fitness. It has also been acknowledged for having weight loss advantages, although this is not a guarantee and will depend upon your lifestyle. Another positive is that there is a large variety of kettlebell exercises to choose from and try out.

Comparing the kettlebell workout to other workouts, some people want to know more about the benefits and risks as this specific exercise has become more popular in recent years. See below our answers to some common questions about the kettlebell.

What are the benefits of a kettlebell workout?

It is quite common for people to wonder what is so special about the kettlebell and why can’t you just use ordinary dumbbells. Although dumbbells are popular, the shape of a kettlebell brings added workout benefits. Your grip is improved and strengthened due to the thicker handles and in addition to this, your core area gets a tougher workout due to the positioning of the handle in relation to the weight.

How many calories does the kettlebell workout burn?

One study in particular, carried out by the American Council of Exercise, showed that in a 20 minute kettlebell workout around 400 calories were burned. This means that appoximately 20 calories are burned in one minute of doing kettlebell exercises. Although other studies showed varied results, they do all agree that the kettlebell is a good way of burning calories.

Kettlebell Information

Can you do the kettlebell workout during pregnancy?

Exercise during pregnancy has been seen as a positive thing in recent years, however, any type of exercise or physical activity should first be discussed with your doctor or a health professional especially when you are pregnant. As everyone has different physical and fitness levels, being able to carry out a kettlebell workout will depend on eahc individual. The general rule is to keep exercise at low intensities during pregnancy and depending on how active you were beforehand.

Where to get kettlebell workouts online?

Whether you are searching for kettlebell workout videos, images or advice, it is quite easy to find what you are looking for online. YouTube is a great place to start for step-by-step videos. Another good source is fitness magazine websites that will cater to gender, age and even pregnancy. If you still haven’t found what you are looking for, try searching your local gym’s website or online media as mainstream gyms will usually have their own workout videos or help.

 

 

post

Fitness Equipment

Choosing fitness equipment is crucial when you are concerned with creating a fitness plan or thinking about which fitness exercises are best for you. The equipment you use should be specific for the reasons you want to workout and for what goals you are trying to achieve with your body.

Your fitness regime needs to be tailored for you, so that you do not end up damaging your body:

  • Cardio: increasing metabolism, burning calories, strengthen heart and body, involves increased heart rate workouts.
  • Strength: support bones and joints, build up muscle and tone, improves muscle control and mobility, involves weights and mobility workouts.
  • Flexibility: improves posture, strengths and tones muscle, reduces risk of muscle damage, involves yoga workouts.

Exercise Equipment

It can be daunting when first thinking about your fitness and what machinery you should be using. This is a brief guide to some of the main pieces of fitness equipment you could use and what type of workout they are preferred for:

  • Treadmill: cardiovascular machine, burns calories, adjustable speed and grade for different fitness levels
  • Elliptic trainers: cardivascular machine, easier for your joints, adjustable speed and grades
  • Rowing machine: cardiovascular machine, good for posture, strengthens heart
  • Boxing equipment: good for cardio and muscle toning, upper body conditioning
  • Weights: strength training, tones/enhances/stimulates muscles and muscle development
  • Exercise mat: strength training and flexibility, pilates/yoga, good for pre-workout stretching, exercises that tone and build body muscle
  • Stability ball: can be used in replacement for exercise benches, good for all workouts, improves balance, strengthens muscle

For further advice, have a look at our fitness tips.

 

post

Fitness Plan

To be organised is essential for any fitness plan because you need to understand where you are starting and your future goals. You need to incorporate fitness exercises into the plan as well as fitness food and fitness nutrition. For your health and fitness make sure that you are specific with what you want to achieve, for example if that is weight loss, and how you want to do it (are you thinking about diets).

Physical activity and healthy eating are priorities to stay healthy and look after your body. Follow our advice on creating the best fitness plan for yourself. If you have any certain health issues, consult a doctor before you start changing your physical activity or eating routine.

How to Create a Fitness Plan

These steps will help you on your way to having the perfect fitness plan! Remember, everyone’s body is different and your fitness plan should be based around you, not what has worked for someone else.

  • Evaluate your fitness levels: you first need to know what you can already do, asses your waist measurement, how many pushups you can do in 30 seconds, how long it takes you to walk/jog a mile
  • Create a realistic fitness program: think about when and where you will work out, how many days a week you can manage, how long will your fitness activity be for each time, vary the activities, start slowly and build up, write your plan down
  • Choose the correct equipment: whether it is running shoes or weights, get advice from fitness professionals on what is best for you
  • Do a trial run: once you are ready to begin your routine, take a week to trial out the program you created and alter it if necessary, if you have made it too difficult then be honest with yourself so you are less likely to quit
  • Progress is best: keep a record of how you are doing and what you are achieveing, can be weekly or monthly, so you can build on the work you are putting in and see for yourself how you are improving

Have a look at more fitness tips!

post

Fitness Tips

These fitness tips are going to help you get even better results! Not only is it important to be organised with a fitness plan, and eat well with fitness food, but there are a few small details that should be taken into consideration when thinking about your fitness. The way you eat and the time of day you workout can make a small difference to those end results.

If you are on any one of the diets out there, or conscious about weight loss, these little details could help you see the results you want.

Fitness Advice

For help in pushing your body further and in making small changes that could give you better results, have a look at our fitness tips:

  • Never skip breakfast, it is an important meal of the day and helps get your metabolism going
  • Where possible, climb stairs instead of taking a lift or get off the bus/train a stop before and walk
  • Try fitting in mini-workouts when you wake up or before you go to sleep, or during a lunch break, only for 5-10 minutes
  • Comparing yourself to other people is not a good idea, work at your own pace with your own goals
  • Sometimes having a workout partner will keep you motivated and is an added pillar of support
  • Be patient! It will take longer than a week, sometimes even months before you see results
  • Before meals, drink a glass of water to help with digestion

Fitness Benefits

For some more motivation, these fitness benefits should want you to keep going:

  • Daily exercise helps relieve stress and anxiety
  • Increases energy
  • Good nutrition and fitness will reduce the risk of heart disease, high blood pressure, diabetes and more
  • Helps you sleep better
  • It contributes to your general well-being and happiness

Check out some fitness tips to get started.

 

post

Fitness Diet

A fitness diet is not about starving yourself or cutting out major food groups for the quickest results. A fitness diet is different to other diets and not only will it help with weight loss but it will help with building muscle and improving fitness.

Fitness diets will encourage you to eat more of the important fitness food in order for your body to do well in fitness exercises and workouts.

What is a Fitness Diet

A fitness diet means thinking about every aspect of eating and consumption that you need to do during a fitness plan.

As well as thinking about what you should be eating for each meal in the day, a fitness diet requires you to think about what to eat for working out, whether it is before, after or during:

  • Whole wheat toast with sliced banana and cinnamon (before)
  • Grilled chicken with roasted mixed vegetables (after)
  • Greek yogurt with granola and fruit (before)
  • Drink water for shorter workouts and sports drinks for longer sessions (during)
  • Salmon with sweet potatoe (after)
  • Oatmeal with fresh fruit (before)
  • Energy bars, only for longer sessions of exercise (during)

See fitness tips for further details and information.

 

post

Fitness Food

Fitness foods need to be included in your organisation process when thining about a fitness plan. Your fitness nutrition plays a huge part and you should be eating foods that are going to benefit you and your workouts – look at our example fitness exercises. Some people decide to go on diets, or worry about weight loss, but your levels of fitness need everything to be in moderation.

Best Fitness Food

The following suggested fitness foods each have their own benefits and you should try to include them within meals or between meals as healthy snacks:

  • Olive oil: rich in monounsaturated fat, good for your heart
  • Eggs: contain muscle-building amino acids
  • Milk: packed with multiple benefits such as calcium, protein and and natural sugar
  • Sweet potatoe: rich in iron, fibre and vitamins
  • Nuts: particularly Brazil nuts and almonds, full of fibre, protein and vitamins
  • Broccoli: bursting with antioxidants and nutrients
  • Blueberries: rich in fibre, minerals and vitamins, also low in calories
  • Salmon: great source of protein and full of omega-3

Foods to Avoid

Here are some things that could damage your fitness routine:

  • Drinks high in sugar (coke, flavoured water, some juices)
  • Salt: less is better
  • Solid fats: use vegetable or extra virgin olive oil as replacement for butter
  • High alcohol consumption

For more information, visit fitness tips.

post

Fitness Exercises

If you want to improve your health and strengthen your fitness then you are in the right place! Not only does fitness include eating well, but you have to pay attention to your body and take on fitness exercises too. Going on diets might be one way, or persuing weight loss another, as long as you keep thinking about your fitness and do it all in the appropriate way.

Good Fitness Activities

In order for your body to be in its best shape, you need to be giving it as much fitness nutrition as possible. Once you accomplish a healthy diet then you can move on to strengthening your body physically. Here are some good fitness activities that you might want to include in your fitness plan:

  • Running/Jogging: cardio workout, strengthens a range of muscles
  • Swimming: strengthens range of muscles, good for arms
  • Cycling: good for legs and abs, strengthens range of muscles
  • Yoga: stretches and strengthens muscle tissue, relaxing and calm

Good Fitness Workouts

The following fitness suggestions are more appropriate for you to do in a gym or the comfort of your own home. They are easy and simple to follow and you can do them whilst juggling between different activities if you are busy:

  • Single-leg stand: balance on one leg for 30 seconds and then switch, strengthens hamstrings and balance, can be done when brushing your teeth or on the phone
  • Jumping jacks/star jumps: 5-10 minutes of these are a proven calorie burner and good exercise for heart rate, can be done whilst watching tv or after waking up
  • Standing push-ups: lean against a bed/sofa or any object that gives you a slope according to your height, imitate the push-up movements for about 10-30 reps, can be done whilst cooking or watching tv
  • Dumbbell exercises: whichever you prefer, can be done before bed or at work waiting for a meeting

Click here for more fitness tips!

 

post

Greek Yogurt and Feta Dip Recipe

Our recipe for a greek yogurt with feta dip is perfect to accompany any of our diets and is good for weight loss as well as simply a healthy snack.

We recommend this healthy snack during any time of the day and it can be eaten with crackers, wholemeal bread or vegetable sticks. The perfect option for those wanting to improve their health and fitness.

Ingredients

This greek yogurt and feta dip recipe can be made according to how may servings you need and can be adjusted how you like with extra ingredietns:

  • Greek yogurt
  • Reduced-fat mayonnaise
  • Tomato-basil feta cheese
  • Fresh Parsley (plus other herbs)
  • Sliced vegetables (e.g. carrots, cucumber), crackers or bread

Method

The preparation time for this healthy snack of a yogurt feta dip should take between 5-10 minutes:

  • Mix ingredients in a bowl. The consistency you like must be adjusted by adding water to thin it, more cheese to thicken it or more yogurt to make it creamier.
  • Cut vegetgables/bread or crackers and serve.

 

 

 

post

Spinach Salad with Chicken Recipe

The perfect option if you are considering one of our diets, this spinach and chicken salad recipe is a popular choice. It can be altered to what you like and what you don’t. It is great for those worried about weight loss or their fitness and health.

For a healthy diet or a balanced diet, this is a good option for a healthy meal or even a smaller sized portion can be used as a healthy snack. For the protein diet, the low carb diet or the 1200 calorie diet this should be one of your principal meals.

Ingredients

What you choose to put in your spinach salad with chicken (serving 4) is completely your choice, however, this is a basic recipe that is tasty on its own but you can add extra ingredients if you wish:

  • 1 bag of chopped spinach
  • Cherry tomatoes (or any other kind)
  • 2 chicken breasts
  • 1 avocado (and any other vegetable you want to add)
  • 1/3 cup of toasted pine nuts
  • Crumbled goat or feta cheese
  • Herbs and spices

Method

Making a spinach and chicken salad is not too complicated and without the chicken will take you 5-10 minutes. Depending on how you want to make the chicken (smoked/roasted/grilled) depends on personal preference:

  • Prepare the chicken, marinade with spices and herbs or how you prefer, and cook in your preferred way: roasted, grilled or smoked.
  • Place the spinach in a bowl and slowly layer your salad with the vegetables you have chosen.
  • Add seasoning and spices according to personal taste, as well as your chosen salad dressing that can be added all at once at the end or gradually as you layer your salad.

If you have left-overs, add your chicken and spinach salad to a healthy pitta or wrap!