Blog

‘Beach body’ ready – is there such a thing?

First of all, I would just like to say that getting ‘summer ready’ shouldn’t be your only focus when it comes to going on holiday and enjoying your summer. I think we are so quick to focus on getting ‘bikini ready’ these days, rather than looking forward to the actual holiday itself. Remember, you’re on holiday too, you have every right to be carefree and body confident! However, I do understand the desire to want to look and feel your best when on holiday, especially as for most of us in the UK, it’s the one time in the year that we can whip out the sassy swimwear ;).

I set myself a goal, 4 weeks prior to my holiday, to work on defining my abs more, whilst keeping the progress that I had already made (the struggles :’). I didn’t want to drop my calorific intake too much, as I think I’ve found my maintenance level, but I did want to make my abs more defined. In order to achieve this, I increased the amount of cardio by doing treadmill sprints for 10-15 minutes for one session, stairmaster for another, and LISS (Low-Intensity Steady State) for my final cardio session. Also, I included supersets on leg day (where you perform two exercises back to back) which really increases the intensity, and therefore the number of calories burned. Another thing I aimed to do, was to ensure I was snacking on healthy foods. For example:

  • Avocado on brown toast
  • Greek yoghurt and berries
  • 30g of oats mixed with a scoop of whey protein
  • Fruit
  • A handful of nuts
  • Banana and nautral peanut butter on toast

Below are a few tips that I would recommend if you wanted to shape up, however I do believe this should be something that is done way in advance of your holiday, as short-term weight loss plans are often so drastic and unattainable.

1) Are you actually hungry?

Our bodies are very clever when we are dehydrated at tricking us into feeling hungry when in actual fact we are thirsty. If you think you’re hungry you might actually be thirsty, have a drink and wait 10 minutes, if you’re still hungry after treat yourself to some food (healthy, of course ;))!

2) Increase your cardio

The thought of doing cardio is not as bad once you’re actually sprinting for your life, and the endorphins are keeping you company :’). HIT is the best for using up those energy reserves and helping you to get your sweat on!

3) Diet is key

Eating a healthy and nutrituos meals will do wonders for your wasitline! It really is that simple – eat a healthy breakfast, lunch, and dinner, and snack healthy and you will be well on your way!

I don’t think that there is anything wrong with working towards getting your body ready to a point that you feel body confident, as I state in my blog post all about setting yourself a goal – this is a perfect example of that, and can be a good motivation. But what I do believe, is that we should go about this in a healthy and sustainable way, besides there is far more to life (and holidays) than looking good in a bikini. Be confident, be happy, and enjoy your summer break,

Jazzy B ❤

Advertisements
Blog

How to Feel Confident in a Gym

I completely get that Gyms can be scary places at times. There is nothing more intimidating than when you’re first starting out, and it feels like everyone else around you knows exactly what they’re doing, how to work everything, and you really don’t. But everyone feels like this initially, the key is to keep going. I’ll be sharing my tips on what makes me feel confident in the gym so you can get rid of those pre-gym nerves.

1. Realise that everyone has an equal right.

I know this sounds very simple, but once I realised that everyone in the gym pays the same amount as me, it gave me a sense of entitlement. When I first joined the gym, I found myself only sticking to cardio machines, such as the cross-trainer and treadmill, as I felt self-contained and like I wasn’t going to get in the way of those serious ‘gym-goers’. Then I realised I’m paying the same amount as everyone here, and so I’m just as entitled to use everything. This also applies to those who feel put off by the weights section…just go for it and stand your ground!

2. Plan your workout.

I think half of some of the trouble is not that people don’t know how they are going to complete their workout, it’s what this workout will entail. I never step foot into the gym unless I’m completely certain of what my workout will be, and how many sets/reps of each exercise I’m planning on completing. This gives me a sense of direction and allows me to get the most out of my gym session, plus it takes some of the stress out of thinking what to do next, as it’s all there in front of you. Typically, I’ll write my workout in the note section of my phone so I can refer back to the same workout whenever!

3. Wear something that makes you feel confident.

This could be your favourite pair of gym leggings, or some new trainers, or anything else that makes you feel good and ready to complete an amazing workout. I’m not saying that what you wear will get rid of the worries you have about the gym, but it certainly will help in making you feel good! I believe if you feel good within yourself, your self-confidence will follow.

4. Go with a gym partner

So many people do this, and I think it’s a great idea when you’re new to the gym and still figuring out how everything works, and what machines work best for you. Despite offering many benefits, such as providing motivation and checking your form, a gym buddy can help you to figure out how all the machines and equipment work. Also, this one will help if you want to venture into the weights section.

4. Focus on yourself.

Don’t forget why you go to the gym in the first place. For me, I’m there to better myself, to improve my health and fitness, and to become the best version of myself – don’t let anyone get in the way this. I really focus on the quality of my workout when I’m at the gym, my form, and so many other things, that often I lose track of my surroundings and drown out what everybody else is doing or saying. Also, I know it may feel like people stare in the gym, but they might actually be taking inspiration from your workout – just be confident in yourself ❤

I hope this has inspired some of you to join the gym, if this is the reason why you have been putting it off, and for those of you that already go, to have an amazing care-free session,

Jazzy B ❤

Blog

The Impact of Diet on Mental Health

Yes, food really does affect your mood.

When you think about what effects your mental health, the typical answers are stress, self-esteem, and relationship issues, to name but a few, however, we often underestimate the impact that food has on our mental health. When you consider the science behind it and the growing evidence that food has a greater effect on our mental health than we give credit for, I think we could all check what we are fuelling our bodies with.

There is no doubt that what we eat has an impact on our mental health, this link has been proven repeatedly. A review of studies looking into the issue of diet and mental health found that regular consumption of a Western diet (a diet consisting of highly processed and sugary foods) increased the risk of depression (O’Neil et al., 2014). Moreover, a poor diet is proven to impact biological mechanisms that are commonly associated with depression such as impacting the immune system and altering the levels of certain brain proteins potentially leading to depressive symptoms (O’Neil et al., 2014). This further strengthens the link between diet and mental health.

Moreover, some of the factors that contribute to poor mental health, such as stress, have been proven to influence food preferences. For example, a study by Kandiah, Yake, and Meyer (2006) found that when participants were not exposed to stress they made healthy dietary choices 80% of the time compared to when participants were exposed to stress, which they made healthy food choices only 33% of the time. This highlights an issue, the fact that something like stress can lead to poor mental health, yet when we experience stress we tend to eat unhealthier options, also negatively impacting our mental health. Therefore, healthier dietary choices could break this cycle as evidenced by Ansari, Adetunji, and Oskrochi (2014) who found that when fruit and vegetables weren’t consumed on a regular basis, there was a greater association with experiencing more depressive symptoms for both males and females.

Although there is little research on a diet that has been proven to reduce the likelihood of depressive symptoms and promote better mental health, there have been studies conducted on specific foods. For example, the following foods have all been linked to better mental health when in their raw form; carrots, bananas, apples, dark leafy greens like spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit (Brookie, Best & Conner, 2018).

I hope you found this an interesting read,

Jazzy B ❤

References:

Kandiah, J., Yake, M., & Meyer, M. (2006). Stress influences appetite and comfort food preferences in college women.  Nutrition Research, 28(1), 118-123. doi: https://doi.org/10.1016/j.nutres.2005.11.010 

Ansari, W.E, Adetunji, H., Oskrochi, R. (2014). Food and mental health: Relationship between food and perceived stress and depressive symptoms among university students in the United Kingdom. Central European Journal of Public Health, 22(2), 90-97.

O’Neil, A., Quirk, S.E., Houseden, S., Brennan, S.L., Williams, L.J., Pasco, J.A., Berk, M., & Jacka, F.N.(2014). Relationship between diet and mental health in children and adolescents: A Systematic Review. The American Journal of Public Health, 104(10).

Brookie, K.L., Best, G.I., Conner, T.S. (2018). Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Frontiers in Psychology, 9(1). doi: https://doaj.org/article/956172bb66c747b1a3efbf9a4a4d9023