Author Archives: Leanne Rose

May 20, 2013

NEED A POWER SURGE? GET MOVING!

Exercise is guaranteed to boost your energy levels, whatever your mood.

Research shows that just a brief workout can provide you with an instant pick-me-up when your mood is low.

It works on a cellular level: exercise fires up your mitrochondria – the energy-producing component of your cells – and sends oxygen around your body to meet the demands of your activity, keeping you on a high even after your workout.

Include a workout into your routine to leave you feeling more fresh and ready for the day.

May 16, 2013

GO BANANAS!

I know I’m always going on about this super-fruit, but bananas really do make an ideal snack before your workout.

Not only are they loaded with digestible carbohydrates, to fuel your body, they are also packed with potassium and magnesium, which aid in maintaining nerve and muscle function.

Have a banana with 2tbs of Greek yoghurt 30mins to 1 hour before you exercise. It will prevent low blood sugar, which leads to light-headedness and fatigue.

This combination will also fuel your body with both the carbohydrates and protein needed to maximise your workout and performance.

And what’s better they’re cheap to buy, so you don’t have to break the bank! Another reason why I will continue to sing this fruit’s praises.

May 13, 2013

RUN FOR INSPIRATION.

Did you know that a simple jog could inspire you?

Research has shown that aerobic exercise can help to boost your creativity and keeps it firing for up to two hours after too.

So, if you’re in need of a light-bulb moment, put on those trainers and get out there!

May 9, 2013

DON’T SKIP THE WARM-UP.

You may think you’re saving time, but you’re actually just compromising the first 5 to 10 minutes of your workout.

Your body needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently.

This helps every step feel less of a slog, and calorie burn kicks into high gear.

The best warm-up is to do your chosen exercise at a low intensity. Runners, for example, should walk, then jog.

Alternately, you can try ‘dynamic’ stretches, which are moves that take your body through the range of motions you’re about to do. For a runner, that can mean high knees, butt kicks, and forward, reverse, and side lunges.

Avoid static stretching, where you’re holding poses for several counts. That actually calms the system down and can impair performance.

May 6, 2013

SHOULD YOU EAT BEFORE A WORKOUT?

Until recently, it was believed that exercising on an empty stomach will burn more fat.

However, it is now recommended that having a 150-calorie jump-start meal an hour or two before your workout is more effective for weight loss.

The latest research in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ate breakfast before going on the treadmill for 36 minutes had a significantly higher fat-burning rate for as long as 24 hours compared with those who ate post-workout, even though both groups consumed the same number of calories during the day.

In addition, a recent report in the Strength and Conditioning Journal concluded that when you start off with an empty tummy, there’s no fat-burn advantage. You won’t be able to go as intensely or burn as many calories, and you’ll also lose more muscle.

Nosh on a banana and a half cup of plain low-fat yoghurt before your next workout and see the difference.

May 2, 2013

NO MORE CELLULITE!

Cellulite is the number one beauty concern for most women. It occurs when pockets of fat are trapped in the layer of connective tissue under the skin, causing a dimpled effect on the thighs, buttocks and tummy. A common myth is that cellulite is linked to obesity, but lean women can have it too.

Cellulite is a skin cellular problem and poor nutrition, lack of exercise and dehydration can exacerbate the problem. Try adding foods rich in lecithin, essential fatty acids, amino acids and antioxidants to your diet to encourage skin cells to squeeze out excess fluid and increase circulation.

Fill your trolley with lecithin-rich eggs, peanut butter, spinach and tomatoes; essential fatty acids in the form of flaxseed, walnuts, almonds, Brazil nuts and oily fish, and amino-acid-rich berries and citrus fruits.

Reduce or cut out tea, coffee, alcohol, fried food and junk as these contribute to our toxic load. It might be the most over-emphasised beauty must, but drinking plenty of water helps flush away toxins that build up in our cells.

Including static or dynamic exercises into your fitness routine – such as squats, lunges, gluteus bridges and plié squats – can also help to reduce cellulite by stimulating blood flow.

Try these top tips and wave goodbye to cellulite.

April 29, 2013

SUPERFOODS FOR BRIDES-TO-BE.

Increasing your exercise levels to help you shape up before your special day is fantastic, but it really is only half the story. In order to look healthy on the outside, as well as feel healthy on the inside, you need to feed your body with the nutrients it requires.

To help maintain a lower weight and boost your energy levels, make sure you include these top five superfoods into your pre-wedding diet. These will help to ensure your body is getting what it needs in preparation for the big day.

Spinach
Low in calories and packed with vitamins, minerals and antioxidants. This super-slimmer helps boost liver detoxification. It cleanses your body of unwanted toxins, which is critical for weight loss.
Yoghurt
Natural yoghurt is a great source of probiotics, which help keep belly fat at bay. It is also high in protein, which is proven to keep you fuller for longer.
Salmon
This oily fish is high in omega-3 fatty acids, which help your body burn fat at a faster rate. An increased intake of these ‘good’ oils will also lubricate the skin from the inside to give you a radiant glow.
Lentils
Not only are lentils a great protein-based meat alternative, they’re packed with weight-loss boosting fibre. And what’s more, they also help regulate blood sugar levels and boost energy.
Green Tea
OK, strictly speaking it’s not a food, but green tea is well known for its super-powered fat-burning qualities. Crammed full with antioxidants it’s great news for the tummy. It can also help to lift your mood with just enough caffeine to give you a buzz.

April 25, 2013

STAND TALL TO IMPROVE YOUR POSTURE.

Good posture is probably the world’s simplest beauty secret. It makes you instantly look taller and slimmer. Just think of the elegance that ballet dancers embody.

Your movements become easier and more graceful and your clothes hang better. You take in more oxygen, improving your skin and creating a wealth of new energy.

The perfect poise will help you look and feel more alive. Postural alignment is a vital part of any professional exercise programme and is targeted through specific exercises which help strengthen weak muscles and stretch tight areas.

In the short-term, you can make improvements to minor deviations by following these simple steps:

Standing Tall

Look in a full-length mirror, from the front and the sides.
Firstly, observe and get to know your natural stance. Check if you have slipped into bad habits. Is your pelvis sticking out to far, causing your back to arch? Are you knock-kneed? Is one hip higher than the other? Are your shoulders rounded?
Correct any deviations so that when standing correctly your feet should be slightly apart, with toes pointing forward. Imagine pulling your body upwards, starting at your neck and pulling up through your chest to your waist and hips. Feel the gap between your shoulders and ears lengthening, and each vertebra spreading out from its neighbours.
Now focus on engaging your abdominal muscles. Pull your navel back towards your spine, whilst continuing to breath normally and tucking your bottom in.
Correct your posture every time you think of it. Soon your body will retrain and good posture will become automatic.

April 22, 2013

DO I HEAR THE SOUND OF WEDDING BELLS?

Are the sound of wedding bells getting ever closer? If so, let me first of all congratulate you and your partner on the start of a wonderful journey together.

If you have just got engaged and you are worried about your current weight or body shape, don’t despair…

It’s never too early (or late) to start getting into shape, so my advice is to target any problem areas straight away. No matter what shape or size we are, there will always be certain parts that we want to tone up, flatten out and pull in!

It’s all too easy to get carried away, but be realistic about your goals. Unless you’re heavily overweight, don’t aim to lose more than two dress sizes. The last thing you want to do is set yourself up to fail and feel bad when you should be celebrating.

Forget crash dieting, as this will leave you weak, stressed-out and irritable. Instead, plan ahead and follow a healthy eating plan. This will help you lose any extra weight, with the bonus of getting better skin, hair and nails.

The best way to get into shape is through fat-burning aerobic exercise. Strengthening your muscles will build shapelier curves and increase your body’s ability to burn fat. This type of exercise, along with a healthy diet will give you great results, ensuring you look your best on your big day.

For information on the Wedding Packages I offer please click here.

Remember it’s your special day and you deserve to look and feel your best.

April 18, 2013

FIZZLE OUT THOSE FIZZY DRINKS – PART 2.

Last month I wrote a blog highlighting the link between fizzy drinks and increased risk of strokes in women.

This month I am the bearer of yet more bad news for these soft drinks. According to new research in America, downing 4 cans of diet fizzy drinks can raise the risk of depression by 30%.

So lighten your mood and find an alternative natural high with a cup of the super-drink that is green tea.

Lanima Fitness

Personal Training for Women