Beach Bod - swim wear - choose carefully

So we were chatting yesterday in The Gym about summer holidays and what not. So the big thing is, what swim wear is on the cards for you?

Swim suits? 
Want to cover up your midriff? Then swim suits are for you!
Here are a couple of nice ones on the market (click on the image to bring you to the website):

Bikinis 

One of my pet hates is tight bikini bottoms, don't do it!! They don't do ANYONE any favours! So we've bandeau ones (these are my favourite because I've no boobs). I also like these because I hate getting strap marks...... 

Or the bra type ones :) These are very flattering... 

Don't forget there are so many bottoms to choose from and it all depends on how good your bum looks in them!!

Low Rise: 

Pants:

Hipster:

High waisted:

My favourite one altogether AND it's from a great online store: Custom Vintage Dublin

Hope this fun, happy visualising your holiday :) Hopefully Ireland will be sunny and we can actually wear them here :)

Erica xx

Get you summer body ready to rock #2

So following on from last week's blog, step two for what to do to get your summer body in shape!

#2: Reduce Stress with Diet—Focus On Recovery

If you are a stress head you will generate high levels of stress, which can quickly deplete hormones that aid in fat loss and support tissue repair after hard training. You must teach yourself to manage your daily mental stress.

You also need strategies for quickly removing the stress that comes from exercise so the body can recover and adapt by losing fat and building muscle.

How To Do It: To manage mental stress, try deep breathing, visualisation, or meditation. Pilates and Yoga are a great from of de-stressing training. To speed recovery from training, eat antioxidant-rich foods like berries and green vegetables. 

Try and chill out after you train, or if you got a nap in after you exercise that would be the ultimate best!

Don’t wreck your hard work in the gym by bingeing on high-sugar processed foods to “comfort” yourself when you feel stressed. Instead, turn to proven mood-boosters like super dark chocolate, coffee (be cautious with the caffeine), or an omega-3-packed meal like salmon.

Erica xXx
ps. Another blog coming tomorrow on healthy tips :)

Cross Fit... Yay or Nay?

Hellooooo,

Ok so CrossFit has gotten HUGE lately, and I felt it fitting to write my blog this week on CrossFit as we have just purchased an AWESOME 4 bay double sided crossfit rig for The Gym Howth!

CrossFit has some really brilliant ideas. It is a really social and team based form of training, and CrossFit athletes seem to have a great team mentality. They push each other hard…. Maybe sometimes a bit too hard. A major strength of CrossFit is that it helps people in the gym who might not like training alone.

Things I like about CrossFit:

1. They work their asses off!

2. They use the big lifts. Squats, Deads, Chins, Olympic lifts.

3. They eat well.

4. They don’t make excuses.

5. They have a huge focus on mobility work, stretching and foam rolling.

Some things that might be a problem for people doing CrossFit:

1. Technique can be quite bad. (This is not exclusive to CrossFit, there are bad coaches in every sport)

2. Exercises can be too advanced for the “athlete”.

3. Program design can be pretty bad also. I’ve seen videos online of people testing their 1RM Deadlift before moving onto 1RM Snatches. That’s just bad. Again, this is not exclusive to CrossFit.

Overall I think it is great. It has gotten a massive number of people up off their asses and taking an interest in their health. As with any sport, there is a likelihood of injury. But I do think that it suits the more advanced trainee.

I feel most people would find it far more beneficial to get Personal Training and proper coaching focusing on structural balance, good technique and workouts that are unique for what each individual is looking for. A good Personal Trainer will design a program that are tailored for YOU – this is the difference between people who train and get results and people who train and don’t get results.

Happy Training,
Erica xx

Have you gone up or down since January??

Well girls.... HOW are your progress reports coming along????

If you have a look at mine, you'll see only a very little change BUT in February I actually went UP!! Damn you February!! So to be down.... even if it's only slightly down... it's still down!! Plus, it shows I'm not lying to you and just saying I got results the whole time, because I AM HONEST!!

Small achievements over time, lead to a big achievement over the year!!

So, print off your one and have it so by next January you can see a big physical change!!!!

Also, I came across this really cool goal workout download on pinterest!!

So, I downloaded it so you guys can download it and pin it on your fridge to remind you to train!!!

USE IT!

Have another great training week! June is the next deadline for being below 15% for me... Whats your goal for June 2014?!

Erica xx

ps: I have been getting loads of emails from girls looking for some food/training advice, so if anyone else wants to send on some things, feel free to do so and I shall and get back to you as fast as possible!

pps: I ATTEMPTED to make healthy gluten free cookies.... with coconut flour, stevia and dark chocolate:

They were rotten!!! However, I will try again... and when I get tasty healthy cookies - you'll be the first to know about them :)

NO EXCUSES!

Hi girlies,

OK if getting fit is your plan for 2014, you NEED to try the Anti-Gravity Treadmill!!! You can burn over 1000 calories in 60 minutes and this is no joke! It is a great machine and if you haven't tried it, you need to!

Also, I really do reccommend gym programs and I am going to start designing fat loss gym programs for all you gym bunnies! But for extra home workouts and anyone who doesn't have access to a gym I will be uploading daily short workouts!! So stick to them!!

Lastly, make sure that you have you're 2014 progress report printed off and filled out!! I've mine done!

Download your progress report now!

Happy Sunday,
Erica xx

Tis the season to be jolly...

Fa La La La La, La La La La....

Christmas time really is the most wonderful time of the year, so... ENJOY IT!! You are allowed to indulge (a little) :)

My advice for the festive season of celebrating:

1. Nibbles! 
Nibbles are lethal, you're sipping your bubbly and before you know it you've eaten have a bag of tortillas, handfuls of salted nuts and copious amounts of Roses. Either ditch the nibbles or limit them to 1-2 swallows per drink...

2. Drink
Now, just because you're limiting your nibbles to your number of drinks does not mean you have to drink faster! Watch the booze, it'll lead to more food and an uncontrollable amount of junk the following day. I'm not saying no drinking this season, I'm just saying no binging!

3. Exercise
You know that you really don't want to wake up on January 2nd and realise that all your hard work in 2013 has been undone in two weeks! That won't be fun! Get some sessions in! Most gyms will be open and I'll put up the daily workouts for the Xmas holidays so at least thats 10-20mins a day. Trust me - you'll feel SO much better if you do it :)

4. Drink LOTS of water
Water does so many wonderful things to our bodies, but it really is vital for us when we consume alcohol! Alcohol completely dehydrates us, so it is essential that you're drinking your 2-3 litres of water per day!

5. Have fun & be jolly.

Happy Christmas
Erica xx

Respiratory System Problemos!

OK so some more exciting things to help fight off our respiratory system problemos! 

Echinacea Supreme (I take as a preventative or when first signs happen  :)

• Contains a highly prized form of echinacea (containing purpurea and angustifolia)

• Can help support the immune function 
  

• Contains goldenseal and grapeseed extract

• Helps maintain good health

Formula Ingredients

Serving size: 2 Tablets Amount Per Serving

Proprietary Blend 500mg

Echinacea purpurea (whole herb) *

Echinacea angustifolia (root) *

Goldenseal (root) 300mg*

Grapeseed extract 100mg*

* Daily Value not established.

Immunoblend ( I  take as a preventative :)

• Fructooligosaccharides – promote healthy levels of probiotic bacteria in the digestive system.
• Lactoferrin – supports immune cell production and helps maintain optimum levels of beneficial bacteria in the intestines
• Maitake & Shiitake Mushrooms – support immune cell production and cardiovascular function
• Vitamin D – strengthens immune cells
• Vitamin C –fights free radicals
• Zinc – fights free radicals and supports immune cell production

This exclusive formula addresses all aspects of immune system function, providing both foundational nutrients required for a healthy immune system and natural botanicals that work synergistically to support immune function.

Bee Propolis (Some people take small dose as a preventative or high dose when get sick)

• Natural immune support            
• 
• Fortified with royal jelly   
• Contains many trace elements
• Helps maintain a healthy respiratory system

Without going into too much detail about how amazing the bee's are, something interesting about bee propolis is... Basically the bee's line the inside of the hive with this propolis to keep it sterile. Some say that it is more sterile that an operating theatre. Also when a foreign creature enters the bee hive, like a fly - obviously the bee's can't kick it the dead fly out. So they wrap it in propolis to mummify it so it doesn't spread infection in the hive!! I love our bee propolis supplements, they are life savers if I ever get sick :)

If you want to stay clear from the flue, you could take 2-3 per day OR if you ever get sick you can take anything from 8-12 per day (that's what I do, it worked a treat last Winter)

Lastly........

Our amazing HONEY

Ingredients                              

           
Pure Honey

Contents
17.6 oz (1.1 LB.) (0.5 KG)

Suggested Use
Can be eaten alone or as a natural food sweetener

• Convenient dispensing feature
• Provides quick energy
• Natural sweetener, easily digested

Ps. Handy with some lemon juice & whiskey to soothe your throat :)


Tomorrow I'll be back with the effects of dry skin. 

Elton says Goodnight! 

PPS. If you want to order any of the above, please click HERE

It's what's inside that counts!

"Don't worry pet, it's what's on the inside that counts" proclaims mother

"PEOPLE CAN'T SEEEEE MY INSIDES!!!!" yells angry teenager

This saying, of course makes sense, but let's be honest; at some point in your life... it's not what you want to hear. But, the thing is... it IS what's on the inside that counts... because the outside of your body (your skin, the body's largest organ) is a reflection of what's going on inside of you (your gut health).

You have to view your face and body as a screen, a screen that reflects your insides. If you have something that bothers you, you need to start from the inside!

Checklist:
Q:  Is your immune system good? (A: Yes, I never get sick and rarely get stressed)
Q:  Is your digestive system in good condition? (A: Super, my tummy is in good nick)
Q:  Are you absorbing your nutrients? (A: Yes, my digestive tract is clean)
Q:  Are you lacking any vitamins or minerals? (A: Nope, if I lack anything, I supplement)
Q:  Are you happy? (A: Apart from when life throws you curve balls, yes :))

These are all vital questions that if are not in order, your external features will suffer.

If you want to help some area ( I know mine is always my skin ) Please look at how to address the situation on the inside first.

Happy Sunday Girls, Bella sends her love :)

Spinning makes you sweat!

Spinning is awesome. 

Spinning is just an excellent workout! I would recommend spinning once or twice a week, it's great cardio workout and it'll leave you looking like a smiling tomato. Spinning is a sweaty session that you just feel amazing after! The music is pumping, your legs are moving so fast and every stress in your life just flies out the window!

Don't forget water and a sweat towel!

My fav aspects of spinning:

• A 45 minute spinning class burns around 500kcal - woo hoo
• If you keep good posture when spinning you'll give your abs a good session
• Spinning is low impact, which means no pressure on your knee's or joints!
• You can spin in Winter! 

Other joy of it: 

• When you pedal fast = you burn fat 
• When you pedal slow = you isolate your muscle group 
• Spinning focus' on your core muscles, thighs & bums!
• Reduced risk of injury when you spin in comparison to other cardio workouts
• You can adjust your resistance! 

If you like cycling, you'll love spinning! It's an indoor version. 

The best thing about cycling is the view, the best about spinning is the music! 

I'm a nervous pervous cycling on the road... only my mother can make me do it! 

Check out some of my spinning classes here 

Happy Saturday!

Have a fantastic weekend (go on, get a workout in... you'll feel better!)


PS: I'm on DAY NINE of our detox - The Clean 9!!

Tomorrow's blog is my nine day journal and pictures :)

I LOVE ALOE

Why I drink the peach aloe!!

1. Because it's deeee-licious!!
2. I don't get that bloating or over-full grumpy feeling
3. My gut is healthier which means i absorb nutrients better from my food
4. My skin is clearer, because your skin is a reflection of your gut
5. I have all my vitamins and minerals consumed for the day (and i haven't eaten anything yet)
6. I have my b12 fix which is VERY important for women 
7. It clears any IBS symptoms!

(there are lots of more reasons, but these are just my top reasons )

ps. Good morning all, Elton says hi 

Purchase your aloe peach CLICK HERE & ENTER STORE