July 23, 2016No Comments

Boys body loving – #SkinliciousSaturdays

As a boy, some people think we don’t moisturise our bodies because we are boys and just don’t need to.

That’s rubbish, if anything, boys skin dries out quicker so moisturising should be a daily regime for all of us, especially those that gym or exercise regularly!

I love our Tropic body love as it does exactly what it says on the label. Allows me to love my body, it moisturises, it’s good for me and it smells amazing. Not to mention it has an amazing side effect, it seems to act like a natural insect repellent thanks to the citrus in it.

Have you tried it? It’s amazing!!

Ciao for now x

January 25, 2016No Comments

Day 25 – Protein!

What do you know about protein? What do you think you know about protein?
Today, we'll have a look at protein, what it is needed for and how you can use that knowledge for being healthier

What do we need it for?
Protein is needed to form the building blocks for new tissue and repairing existing body cells! They can also be used for making enzymes, hormones and even antibodies. It can also be used as a small fuel source, but very little!!

How much protein should I be eating?
This varies more than you'd expect. If you don't do anything and are what we call 'sedentary' then your requirement is 0.75 grams of protein for each KG of body weight. If however you are an athlete your requirement ranges between 1.2 and 1.7 grams of protein for each KG of body weight. What does that mean for me? I currently weigh about 80kg. That means if I did nothing and was sedentary I should be eating only 60g of protein per day. If however I was an athlete my protein requirement might be anything up to 136g per day. Realistically I am more in the middle and my protein requirement is more in the lower spectrum of 1.2 times my weight, which comes to 96g per day.

How should I eat my protein?
Well, obviously you shouldn't eat all of your intake at once, that would be a bit silly and overload your system at a time when it doesn't need them all. Most experts recommend that you consume 20 to 25 grams of protein in each meal as well as immediately after you exercise.

So take a read, have a think about what you're eating and combine it with the information we have had already around Carbohydrates and Fats and try and plan your food a bit better.

Ciao for now! x

January 14, 2016No Comments

Day 14 – Yoga and kids

Anyone who knows me knows that I love jamming out to a song. I love to sing along and I love to dance and that's why I love my Zumba and Dance Fitness class that happen twice a week.

But, did you know that I also do yoga and I like to use it as time to gather my thoughts and to understand what's going on in my life and maybe see a new perspective on something that has been bothering me.

A lot of us understand the health benefits of yoga, but not a lot of people really consider it as something they should be introducing their child too. Yet starting yoga from a young age can help in so many ways. Today I want to show just a few of those and hopefully convince you why I believe so strongly in kids doing yoga:

  1. It improves your posture and flexibility. For children whose bodies are still developing and growing it makes sure that they grow in the right way, in the right postures and with internal strength that will do them wonders all through later life
  2. It can lower blood pressure, improve bone health, help with overall wellbeing and help get rid of impurities in the body.
  3. Teach you how to use breath to relax, focus and sleep better and we all know how much growing children need to sleep!
  4. Builds awareness. Awareness of your own body and of your surroundings. That can be very much estimated in adults and the power it can have on your wellbeing, the natural intuition of your body, where it is and what it is doing. Imagine the power it can have  on a child growing through adolescence, through growth spurts that leave them uncoordinated or struggling to feel comfortable in their body.
  5. Can be such a powerful tool in the fight against abuse, bullying and so many other scenarios where it is hard to work with a child. Being able to draw discussion, self reflection, focus, calming, breathing and strengthening in both body and mind can be an amazing feeling.

Those are just a handful. Listing all the benefits would take forever. My advice, if you have a child, get them signed up to a yoga class if you can. There are dozens of teachers like me that teach in schools, nurseries, we can set up private classes, birthday parties or a whole host of other venues.

If you're not sure where to start just drop me a line on here, give me a call on 07708 996 234. No question is too silly.

Enjoy

Ciao for now x

January 8, 2016No Comments

Day 8 – Sleep, sleep, sleep!!

We all know it, we all love it and we all wish we could do more of it as it's our escape from everything we're not happy with....like work! haha

But what exactly is sleep and why is it so important? Do you know how important it is for your physical health? or your emotional wellbeing?

Sleep is a really important time for your body. It regenerates, heals and generally does all the repairs it can after what's happened during your day.

There are however some foods that are great in helping you get a good nights sleep which I've listed below for you with a brief explanation of why they are good for you:

  • Fish - packed full of vitamin B6 which is needed to make melatonin which is a sleep-inducing hormone
  • Yoghurt - calcium can be quite difficult to get enough of and being calcium deficient has been closely linked to bad sleeping patterns
  • Whole Grains - rich in magnesium which is also great for helping sleeping patterns
  • Kale - sometimes the flavour of kale doesn't appeal to everyone but actually kale is a huge source
  • Bananas - full of potassium and another food that is rich in vitamin B6 which is needed to produce melotonin
  • Chickpeas - also packed with vitamin B6 so more excuse to make home made hummus!

If you want more information, you are constantly waking up tired or just not feeling rested enough, check out this brilliant article from the National Heart, Blood and Lung Institute and use it as an excuse to have a duvet day this weekend!

http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

Ciao for now x

  
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