Monday, May 28, 2012

7 ways to improve your eating habits this week


Hello Fitness Friends!

Hope you all had a great weekend! Did you get up to anything new, fun or exciting? I have been busy trying out all the new Slim Secrets Speedy Recipes which are delicious! There have been so many great submissions and congratulations to the winners! If you haven't yet checked out the recipes then make sure you do. Super easy to make and they take no time at all.

Over the past week I've had a few questions from readers regarding ways that they can improve their diets, without making drastic changes. If you consider yourself someone that eats quite healthy, but could improve in a few areas, this this post is for you.


Sometimes we have those little "extras", which might not seem like a lot at the time, but could be adding a few kilograms to our waistline each year. It's important to make small changes which you wont even notice! Most people eat out of habit and are not consciously thinking about their food as they prepare or eat it. We go into an auto-pilot mode. ie. pick up the coffee, add 2 sugars, fill up half the cup with milk and we are on our way. All we have to do is change those habits and you could be saving yourself a lot of calories and extra time at the gym.


I have put together 7 ways you can improve your eating habits this week - read on to find out what they are...


1. Old Habit: Full fat milk in your coffee

Swap it for: Small amount of skim/low fat milk              

Even better:
No milk (yes I know most of us are horrified about the though of black coffee, but I have been drinking it for years and once you get used to it its great!)


2. Old Habit: x 2 slices of white toast with breakfast (even worse, the really thick, white, cafe toast!)

Swap it for:
x 1 slice of wholemeal toast           

Even better:
Swap toast for more protein (scrambled egg whites) or even some fresh fruit or low fat, low sugar yoghurt. 


3. Old Habit: Orange/Fruit juice from a bottle

Swap it for:
Freshly squeezed juice from a blender with some vegetables added (beetroot, celery, spinach are great additions)    
  
Even better:
Blend whey protein with some berries/fruit for a high protein, after workout, repair drink!


4. Old Habit: The 3pm chocolate fix (Giant Freddo Frog, KitKat...whatever is in your desk!)

Swap it for:
x 2 squares of Organic 72% Dark Chocolate

Even better:
Slim Secrets Afternoon Snack Attack Bar. Delicious, high protein and low fat, this will fill you up way more than x 2 squares of dark chocolate will!


5. Old Habit:
Eating dessert every time you have dinner at a restaurant

Swap it for:
Ask the server if they make you a fresh bowl of berries (raspberry, strawberries, blueberries) or fruit salad.


6. Old Habit:
Adding sugar to your beverages

Swap it for:
Sachet of Splenda

Even better:
Buying your own packets of natural sweetener Stevia and taking them with you in your bag.


7. Old Habit:
Snacking on roasted, salted nut mixes with dried fruit

Swap it for:
Non-salted nut mix (no dried fruit)

Even better:
Natural almonds, pecans, walnuts (non salted).
 
Do you have any ways that you save on calories by making a simple swap?

I hope you all have a great week and let me know if you attempted any of the above changes to your eating habits! Once you make the change you will see a difference.


Be fit & well :)

Courtney

Monday, May 7, 2012

What exercises can I do to tighten my inner thighs?

Hi Everyone,

This week in my "Ask the Trainer" column (courtesy of the amazing Slim Secrets) I was asked a very popular question that concerns most women...

Hi Courtney! What exercises can I do to tighten up my inner thighs?

The inner thighs are a trouble-spot for most women and usually are one of the last places that seem to shrink with regular exercise. Using cardio workouts to burn off the extra 'layers' on your body, you can then work your inner thighs with these moves:

- PliƩ Squat
- Side Lunge
- Cable Adduction

Try for 3 sets of 15 reps per exercise.

If you really want to tighten up those inner thighs, then do these exercises up to 3 times a week, on non-consecutive days, or add them to your normal leg routine.

Be fit & well :)

Courtney 

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