7 ways to improve your eating habits this week

 

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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

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:

- Plié 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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3 step guide to gorgeous glutes

 Hi Readers!

I get many requests from clients for exercises that tone and shape the glutes and the secret to a "perfect behind" is working this area in all directions. Working the three major muscles, the gluteaus maximus, medius and minimus, you can sculpt and shape your glutes to perfection!

Need to lift, tighten and tone your tush? Try my gorgeous glutes workout below. For maximum results, do this workout twice a week and include some weight to increase the intensity.

Move 1: Side Step Up

Standing alongside a bench or step, step up with your left leg, so that your right leg is still on the ground. Squeeze your glutes and push through your left heel, driving your right leg up. Lower right leg down so the ball of the foot touches the floor and immediately lift again. Complete for 15 reps then change sides.

Repeat 3 x 15

Move 2: Squat with leg raise

Standing with your feet wider than shoulder width, toes pointing forward, squat down sticking your bottom out behind you. As you straighten up, extend your left leg out to the side into a leg raise. Hold for 1 second and lower down. Return to the squat position and continue for 12 reps.

Repeat 3 x 12

Move 3: Lying Glute Squeeze

Lie flat on your stomach with your arms folded under your chin. Keeping your legs straight, point your toes and slowly raise your left leg vertically, until you feel a squeeze in your glutes. Make sure you keep your hips flat on the floor. Lower and repeat for the right side.

Repeat 3 x 12


Bonus! Finishing Move: Pop Squats

Standing with your feet wider that shoulder width, jump in so that your feet are close together and then explosively jump out again into the squat position. This is a plyometric move, so you should be moving quite quickly between each section of the move. Continue this move until failure! (Pop squats are quite taxing on the knee joints, so if you have knee concerns then skip this one).

Have a great weekend and remember to hit the gym, drink plenty of water and snack of some delicious Slim Secrets bars :)


Courtney

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Is technology making you gain weight?

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Hello Fitness Friends,

If you are reading this post then I know you are currently on the Internet, either accessing the website on your computer or through your phone. For a lot of you, this is not the first time you have logged on today, nor will it be the last time either. While online, you might also check out a few of your friends profiles, a celebrity blog or two, your favourite online store, download some music from iTunes and check your email. At the same time, you might also be texting your friends, looking at some photos in your gallery and browsing the App store on your iPhone, while you watch some TV and download the next episode (so you don't have to wait a week). Phew!

This might sound like a lot, but the funny thing is this is all completely normal technology use in 2012, especially with the introduction of laptops, smartphones and fast wireless internet.

I know a lot of people that run their lives in this fashion, opening 10 browser windows at a time so that they can peruse multiple sites in a few seconds, or press the refresh button countless times a day, to see if anyone has updated their Facebook profiles.

I see a lot of people at the gym slowly turning the peddles of the bike, too engrossed in their photo gallery to break a sweat.

I hear a lot of my clients say that they are so fatigued each morning and all throughout the day, usually because they were up all night playing games on the computer or watching TV.

While technology has given us so many great features, it is also important to step back and take note of the amount of time you are spending "wired" each day.

How many hours do you spend watching/downloading/uploading/posting/tweeting/viewing/sharing each day? (If your job requires you to do any of the above, then add those hours in too).

Imagine if you devoted 1 of those extra "tech" hours to exercise each day. Even if you already go to the gym, imagine adding an extra hour at the end of your day to walking, stretching, yoga/pilates, meditation etc.

Instead of coming home and jumping straight onto the computer or watching TV, have your gym attire ready and take some time for your health. You will find that you sleep better, have more energy and burn more calories.

Be active & well :)

Courtney

How to cleanse your system - the quick & easy answer!

Hands up who had a big weekend with a little too much food, a little too many glasses of champagne and maybe not enough exercise? If you are feeling a bit run down, tired or just plain "yuck" today then I have a simple solution for you that will:

- cleanse your system

- increase your energy and metabolism

- improve digestion

- eliminate toxins

Lemon water! I know, simple yet very effective.

You can add a few squeezes of fresh lemon to warm water in the morning upon rising, or fill up a large jug with water, fresh lemon slices, lime slices and some mint. Sip this drink throughout the day and make sure you keep refilling it, so you always have a nice fresh glass on hand.

If you are someone that doesn't drink enough water, then this tangy twist on water may help to up your intake, while it cleanses and detoxifies!

Try my Lemon Water challenge for 7 days and let me know how you go!

Until next week, be fit & well :)

Courtney