Author Archives: Lucy Howlett

Laura Clark of LEC Nutrition gives her Top Tips!

Did the Olympic Games inspired you to get out and take advantage of some personal training? For athletes, nutrition is often described as a vital piece of the jigsaw alongside natural ability and training. Even for a novice athlete, what you put in your body and when will play a big part in getting the most from your new fitness regime. Here are some top tips:

Eat Regularly

Fuelling your body at regular intervals helps to keep your metabolism working efficiently and will give you the energy you need to exercise. Regular eating means a breakfast, lunch and dinner with snacks in between if going longer than 3-4 hours between meals.

Make it balanced

Include some form of complex carbohydrate (found in bread, pasta rice, potatoes) some form of lean protein (meat, fish, eggs, pulses) and some sort of vegetable/ salad or fruit at each meal. Balanced meals help to regulate your blood sugar levels and keep your energy levels topped up so you’ve got fuel in the tank to exercise!

Know when to snack

If your last meal was a while ago it can be useful to have a snack about an hour before exercise to top you up for example fruit, yoghurt, malt loaf, oatcakes or some plain popcorn. If you’re exercising for weight loss, you obviously don’t want to put unnecessary calories in so have smaller meals and use the calories saved for a small pre-exercise snack to help you power through your session.

Remember exercise is not always a license to eat more

Don’t be fooled into thinking that a slow jog round the park might cancel out last night’s curry. Although exercise has many health benefits such as reducing risk of cardiovascular disease and fending off depression, try not to be unrealistic about how many calories you’ve burnt, particularly if you’re trying to lose weight. For example walking for an hour burns approx. 180 calories, less than what you’d find in a standard sized chocolate bar.

Don’t be fooled by special sports products

Sports products have their place; the key is knowing when to use them to avoid extra calories you don’t need or throwing your money away. If exercising at a moderate to high intensity for over an hour you’ll need to top up your carbohydrate reserves in your muscles. This is where sports drinks or portable snacks like bananas or cereal bars can play a role. If you’re exercising for less than an hour you should only need water.
Protein shakes and bars are another confusing area. Despite what you often hear, protein requirements for most active people can genuinely be met easily through diet. It’s much more important to get the timing right rather than worry about the amount. To repair and re-fuel muscles, protein and carbohydrate taken together within 30 minutes of exercise is most effective. Great snacks for after a workout include a fruit smoothie, crackers and ham or yoghurt and fruit.

For more individualised advice, contact Laura at laura@lecnutrition.co.uk or on 07917 473 181 for a free 10 minute consultation.

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Distance running

Here is an article on distance running that Lucy co-wrote with fellow Personal Trainer at The Third Space, Jon Stratford, as part of a ‘Challengers Pack’ giving advice for fundraising events, for international charity War Child.

To train for long distance running you need to condition your muscles to be able to have the strength and stamina to withstand the prolonged impact and exercise. Preparing for a marathon or half marathon you need to start training from at least 6 months before, preferably building your conditioning training up gradually over 12 months in advance. For 10k’s and 5k’s, if you are not used to running you will also need to build up the distance and conditioning from 6 months in advance.

To start with:

Ensure you have the right shoes. Have a gait analysis done (at The Sweat Shop, The Marathon Store, etc.) and invest in a pair of trainers to suit the type of support your feet need.
Make sure you ALWAYS warm up thoroughly before training. This will help to prevent any injuries, by keeping the muscles supple and stretchy. It is also vital to warm down and stretch for at least 7-8 minutes afterwards.

Here are some key stretches, for the main muscle groups:

Hamstrings (back of the thigh) – with one heel placed down in front of you and the toes up, slowly lean your weight backwards and towards the floor.

Quadriceps (front of thigh) – stand holding one foot towards your bottom keeping the knees in line and push your hips forward.

Glutes – place one foot onto the top of the knee and sit back (with the knee going out to the side). You should feel this stretch across your bottom and outer thigh on the upper resting leg.

Calves – lean forward with one leg in front. The back leg should be straight with the heel pressing into the floor.

Chest – place your hands in the small of your back, palms against the body. Push the chest out and draw your elbows towards each other behind you.

Upper/middle back – hold firmly onto some bars/railings (around the gym or a park) and let your weight drop away and towards the floor, curving your back. If you slowly bend one leg and straighten the other, you should feel a stronger stretch on one side.

Resistance Training:

With regards to a weight training programme, look at doing movements to strengthen the body overall, especially the legs. Here is a sample programme to start with. Over time you can increase the weights, to challenge yourself further once you have adapted. Do not do so until you have done at least 6 weeks of the initial programme.
Here is a programme to use when beginning your training:

  • Squats x 12-15
  • Lunges onto bosu x 12-15 each side
  • Press ups x 10-15
  • Lateral step ups x 12-15 each side – slow and controlled movement, in both directions
  • Bent Over Row x 12-15
  • Clean and press x 12-15
  • Core Exercises:
  • Russian twist x 10 (left to right = 1)
  • Plank for 20 seconds +
  • Jack knife x 10-15

Alongside this go jogging outside as well as inside. Try some interval training also; where you work hard and run for a set time and then recover by jogging or walking. Repeat this for up to 10 minutes at first. You might start by doing intervals of one minute on, one minute off then decrease that to 30:30 seconds.

Nutritional tips:

Small changes can make big differences – in your energy levels and patterns, moods, etc. so try one or two of these at a time and compare (also make note of) any changes you notice. Then you know what helps or hinders for future training purposes.
These tips are to help your body run efficiently, with regards to metabolism and using energy:

  • Eat small meals regularly throughout the day, every 2-3 hours. Don’t skip the main meals.
  • Combine complex carbohydrates (wholemeal grains; pasta, rice, bread, couscous) and lean protein at each meal.
  • Drink plenty of water.
  • Always eat breakfast; it is the most important meal of the day. Your body has been deprived of nutrients and fuel for the hours you have been sleeping.
  • Avoid processed and refined foods.
  • Avoid/limit sugar and alcohol.
  • Avoid saturated and trans fats.
  • Eat lots of fresh fruits and vegetables, in a variety of colours.

A good balance of the following: NUTRITION – TRAINING – SLEEP

  •  If you haven’t trained before or for a while get a health check from your doctor
  • Be progressive
  • Listen to your body; eg if your shins start to ache get them checked out!
  • Drink 250ml of water per 15 mins of training
  • Never run on a treadmill set at 0% incline always put it on a minimum of 2% to stop yourself from bobbing up and down
  • When running outdoors, wear layers so you can tie one around your waist if you start to heat up
  • Invest in a well fitting sports bra
  • Loose tops can cause nipple rubs so try Vaseline or specific running tops
  • Be safe and seen when running outdoors – wear reflective clothing especially at night
  • Know your route to avoid getting lost
  • Vary your route to avoid boredom
  • Grab a friend to train with
  • Think about wearing a hat and gloves in the cold
  • If running for over an hour carry a snack or sports supplement to keep your energy up
  • If running on roads, run on the right so that you can see the approaching traffic
  • Try and run off roads and pavements for as much of your training as possible
  • Have a look at a local map. There could be some great places to run a short drive or bus ride away
  • Have a look at joining a local running network
  • Most of all, enjoy your training!

Training routine example:
Mon – Hard run (30 mins at a level that you can’t talk at)
Tue – Circuit *See above
Wed – Medium run (45 mins at a level that you just talk at)
Thu – Circuit
Fri – Easy run (60 mins at a level that you can comfortably talk at)
Sat – Circuit
Sun – REST

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My 10K run for Congo women

On Sunday 3rd June 2012 I took part in my first running event, the 10K Run for Congo Women. Early morning, on that wet and rainy Sunday I made my way to Regent’s Park, via Monkey Gate for the 8am sign-in time. Despite massive travel problems getting into London I made it to The Hub, with relief, by 8.30am. As the race start time approached I felt more nervous — a little excited also — but very nervous. Then I simply thought to myself ‘what’s the worry?’. I was there to run, at my own pace with no pressure and simply to raise money for people in need. I am very pleased to have raised £345 and hope to raise more over the next two months. Thank you to all those who kindly donated!

The race itself was great fun to take part it. It was a rainy, grey day but it didn’t matter one bit. What is one hour of slight discomfort compared to what the women in the Democratic Republic of Congo have gone through? By the time we started it had stopped raining and the drips from the trees helped to stay at a good body temperature in fact! During the run, a slight injury I have in my right foot started to play up so I focussed more on correcting my posture and running style as well as keeping a decent pace. I had set my heart rate monitor stop watch so I could see my lap times and I was doing pretty well, getting similar times for the first two laps (about 16 minutes). The total course was three laps, so in the final lap I was intent on achieving my own personal goal; completing the 10K in under 50 minutes.

I knew not to push it too early, otherwise by legs would fail me on the home straight. I checked the path way ahead of me, that nobody was in the way and just kept on, breathing steadily. Once I turned the corner towards the finish line I gave it all my legs could take, sprinting as fast as I could. I felt a little sick with exertion bur once across the line I was warmly welcomed by my boyfriend, the lovely Jenny Burrell and husband (who did the run also) and the fantastic team at Women for Women International, who organise the race. Thank you for such great support!
It wasn’t until the next day when the times were put online that I knew for sure but I was thrilled to discover that I had run it in under 50 minutes — 49 minutes and 50 seconds!!

If you would like to take part in the next 10K Run for Congo Women, you can find details on how to enter here!

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Dynamic Stretching for Postural Correction

Stretching after exercise is very important, not only to prevent muscle soreness the next day, but to also allow the muscles to realign and not remain overly tight following exertion. However, you should also use stretches even without doing any physical activity. Due to everyday activities; be it standing, sitting for long periods or lifting things regularly, your body will develop areas of tension. This is simply the body’s clever way of supporting itself; when in the same position time after time, certain muscles come into play, adapting and becoming shorter and tighter. Your muscles will stay this way unless they are attended to with some simple stretches. Further help can be sought through classes like yoga, which is fantastic for lengthening muscles, improving flexibility and posture.
To prevent a build up of tension and its visible effects e.g. hunched shoulders, rounded back, neck jutting forwards, short stride length in gait, it is useful to try and integrate some movements that are key to realigning the body towards optimal posture as well as greater comfort. These movements can, in turn, help prevent injury. With one set of muscles dominating a movement where there should be an equal balance, this can cause other muscles to strain to compensate and lead to a pull, strain or even a tear.
If you are sitting for long periods of time your hip flexors are prone to becoming tight. This tension can alter your posture and affect your gait, which in turn may lead to pain or injury.

Here is a stretch pattern to remedy this area:

Lunge forwards with your left foot in front, allowing both knees to form a right angle and reach up as high as you can with your right arm while keeping your shoulder blades down your back. Then step back to a neutral standing position. Repeat this 15-20 times, or until you feel looser in the hip flexor area. Then change sides.
NOTE: To increase the stretch sensation, add a rotation in your torso either towards or away from the front leg. Take care however, as it can have quite a dramatic effect.

Another common complaint, in sportsmen particularly, is tight hamstrings. Instead of the usual static hold you may already know, we will add some movement to allow maximum benefit. Step your right foot backwards leaving the left foot to rock onto the heel, then take your hips back while reaching your arms forwards (towards your toes or out ahead of you). Now step back up to a standing position and repeat. Imagine someone is pulling your hips backwards and your hands forwards to get the best stretch!

This dynamic form of stretching is far more beneficial in the long term than the static type; the muscles are naturally stretched in two or three planes of motion to trigger contraction back towards a position of least effort/tension — we call it centre: you currently know it as neutral.

To support this increased flexibility you should work on your core strength to allow the spine to align well in accordance with the surrounding muscles. Core stability is important to everyone, active or not; it can help to prevent back pain and to have greater control over your stomach muscles, achieving a slimmer and more toned appearance. As well as abdominals exercises, make sure you work your back and do some twisting movements to encompass all planes of motion that the body goes through.

Through doing these exercises, you should feel a lot less restricted in the lower body and perhaps your upper body as well. Practice daily for maximum results; it may improve your posture, when static or walking, as well as alleviating any niggling pain you have had. These are some of the benefits of dynamic stretching. I hope you enjoy using them!
If you have any questions then please do get in touch.

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Fat Loss Tips

To lose weight you must be using a combination of effective training with effective nutrition.
Key points for weight loss:

1. Healthy eating

The main principles you should follow are:

  • eat fresh produce as much as possible, not pre-prepared meals, to avoid hidden salt, fat and sugar
  • eat lots of fresh vegetables every day for a range of vitamins and nutrients
  • drinks lots of water and herbal teas to help flush out toxins and aid fat loss
  • eat a good source of protein at every meal to promote lean muscle tissue

Those are the dos, and the don’ts are:

  •  avoid added sugar and be watchful of eating more than one piece of fruit a day
  • eat fruit within 30 minutes after a workout
  • steam, grill and bake your food where possible as opposed to frying
  • if you can’t resist eating bad things, don’t keep them in the house!
  • if you are a parent, the kids’ leftovers don’t have to be eaten by you.

… Sound familiar?

2. Weight training.

Weight training makes your muscles ‘calorie hungry’ so the muscles burn up calories, even after your training session. Long slow distance on the cardio machines is not going to help you in the same way. You are better off doing a circuit of exercises, working big muscles groups, alternating lower body then upper body with little rest in between. This will involve strength training, cardiovascular work and endurance also.

3. Intervals/HIIT (High Intensity Interval Training)

This method is not only vastly more time efficient but produces greater results in fat loss and maintaining muscle, as opposed to working at a moderate pace for longer. Start off by stepping out of your comfort zone a little then build the intensity over time. Don’t suddenly sprint if you’ve not done any before! Intervals involve short bursts of fast, hard work e.g. rowing or running and then slowing down to recover for a short time then sprinting again and so on. It can be tough work but extremely rewarding for your visual results, your heart health and for boosting your basal metabolic rate!
If you honestly think you’re doing all these and are puzzled, perhaps you have reached a plateau. It’s important to remember that if you’re training regularly (2-3 times a week) you need to change your exercise programme every 6-8 weeks in order for your body to adapt and respond. If the body gets used to the same exercise for 8 weeks plus, you’ll begin to notice very little change as opposed to when you started. Keep it fresh!

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Reduce Stress with Exercise and Mindfulness

In today’s world, stress management can be a serious problem. Financial difficulties, major life changes, as well as your day job can sometimes make you feel overwhelmed, irritable and anxious. If not managed well, stress levels can creep up on you and fall out of control.

Exercise is key in not only preventing but also reducing many types of illness, as some of you will have already discovered. Many of my clients feel entirely different after 60 minutes of training; whether they’ve simply got the blood pumping and taken their mind off the day’s concerns or done some boxing and hammered their stress out on the punching mitts.

As we know, physical training can help you fit into that brave outfit, give you a firm and shapely bottom but it can also really transform your confidence and change how we perceive ourselves. Whatever training method you choose; exercise will help reduce your stress and getting those *endorphins pumping.

For those of you who know the word but not quite the full meaning: *‘Endorphins are compounds that activate the body’s opiate receptors, causing an analgesic effect.’

Many people don’t realise the effects of stress on the physical body. The stress hormone cortisol is released and if that energy doesn’t go somewhere e.g. running for your life or a dynamic exercise session, it is often stored around the middle as fat. Stress generally leads to the desire for comfort food and drinks like sugary, fatty foods and alcohol so this also contributes to a larger waistline. Be cautious of letting things get into a negative cycle, as the long-term impact could be more serious than you think.

It can be hard to train when you’re stressed and not ‘in the mood’ but I assure you, it will only HELP YOU FEEL BETTER. Internally, your body will be thanking you as well as your mind feeling soothed. It may not shift a problem altogether but at least it will help you breath through the tension to a better state of mind, giving you a different, more positive perspective.

If you’re short on time then simple breathing exercises can also help a great deal with relaxation. The effects can be profound; depending on how much time you spend on it (and sometimes, how much you believe that it helps). I was asked at a Post-Natal Depression Group that I recently talked at; how to prevent/soothe a panic attack or similar? My advice is to focus solely on taking deep breaths, inhaling through the nose and exhaling through the mouth. Also try an audible sigh, letting out all the air inside you while releasing tension and calming the mind. Think about your ribs expanding sideways with long, deep breaths and then contracting as your diaphragm deflates.

About five years ago, I read a book called ‘The Power Of Now’ by Ekhart Tolle, which was pretty life changing for me. It really helped me to worry less and I therefore became happier as a result. I literally remember the feeling of lightness I had while reading and learning from Tolle’s teachings. Previous to reading the book, I concerned myself, more than necessary, with the past and future. I was too busy ‘fantasising’ about the past and future to think about and truly enjoy the present moment. … Do you do the same? If so, or even if you just need further enlightenment, why not give it a try.

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Safe and Effective Exercise in Pregnancy

As featured in the August 2013 issue of Zest Magazine

So you and your bump want to do some exercise? Here is how to keep mummy and baby happy and healthy during each stage of your pregnancy. What is most important during pregnancy is that you listen to your own body and trust your intuition. Below are some great exercise tips, but every baby is different and so is every pregnancy. What might be right for another mum-to-be may not work for you. No two pregnancies are the same and how you feel can also depend on if it’s your first baby or not. I would always advise seeking out specific antenatal classes or a fitness professional that specialises in pregnancy exercise, as you’ll get far greater benefit.

Enjoy the process, learning more about your body and keep a positive attitude towards yourself as you and your baby grow together!

First trimester

  • In your first trimester I advise doing functional, low-impact circuit training e.g. squats, middle row, lunges, bent over row as well as core exercises.
  • Start with this and then lower the intensity as you progress, your baby grows in size and your energy levels may vary.
  • Exercise like this will help to set you up with a strong and efficient body. You will be primed to burn fat more effectively than long cardio sessions, and to offset excessive weight gain. Your circulation and lung efficiency will also improve which will benefit both you and your baby.

When doing bodyweight or resistance training, exhale on exertion (generally on the upwards movement) e.g. standing up from a squat, pulling a dumbbell upwards in a bent over row. Doing this switches on your core and pelvic floor muscles, doubling the benefits. Integrating breath with the movement is highly effective and is used in Pilates and antenatal yoga classes also. Learning from a specialist how to contract and also release the pelvic floor will help you have greater control for pregnancy and the birth itself.

Second trimester

  • As your baby grows, you will want to focus on keeping strong for everyday tasks, like lifting heavy shopping/children, as well as promoting good posture, therefore helping to reduce back pain and other complaints.
  • Yoga is fantastic for increasing your fitness in a stress-free, low impact style workout. It also helps in building strength while shaping and toning your muscles, improving posture and building self-awareness and relaxation.
  • Treat yourself to a one-to-one session with a specialist antenatal yoga teacher. This will provide you with tailor made sessions for you and your changing body. Investing in this and getting all the attention to yourself will allow to really reap rewards from your practice.

Poses such as downward facing dog are excellent for strengthening the arms and legs whilst stretching the hamstrings, calves, chest, the arches of the feet and the hands. It is also known to ease stress and improve digestion. Arms binds and chest opening poses will help to reduce tight chest and shoulder muscles and strengthen the back.

Third trimester

  • As you get heavier, begin to focus on the remedial side of physical activity. Buy yourself a ‘Grid’ foam roller, which is a great self-massage tool to release tight muscles using light pressure on key areas e.g. piriformis (muscle in the middle of your buttock), calves, thighs, upper back. You’ll even get a bit of a workout for your arms doing this as you have to support yourself while rolling. Bonus!
  • As your centre of balance shifts with your growing tummy, take time to walk slowly, treading softly through the feet, becoming more grounded as you do so. This will help to improve your sense of balance.
  • In the third trimester, you can still do gentle training but just take longer breaks in between exercises and keep hydrated.

Again, listen to your body. Focus more on pulling exercises than pushing. While cradling and feeding your baby the shoulders can be drawn forwards and upper back begin to round. Therefore pulling exercises like a middle/high row, lat pull down, bent over row will strengthen your back and open up the chest, bringing you more upright while reducing shoulder and neck tension. Add relaxation/meditation and gentle stretching into your day. Never underestimate the power of what a few minutes of calm can do for your body and mind.

Tips:

  • Avoid lying on your back for long periods as the weight of the baby can put pressure on one of the major veins, causing reduced blood flow to the uterus.
  • Swimming is excellent during pregnancy, as you can enjoy feeling weightless.
  • A hormone called relaxin is released into the body to promote joint flexibility in the hips and areas that adapt to make room for the baby. You may become more flexible but take care not to over extend, especially in stretch sessions or yoga class. Avoid workouts with stop-start, jerky or bouncy movements such as squash, as the relaxin makes your ligaments stretchy and joints looser, so you are more prone to injury and falling over.
  • Get into the habit of getting up from lying down with care, by rolling onto your side, pushing up to sitting, kneeling first (or legs over the side of the bed) then standing up as you exhale.
  • Do not exercise if you are experiencing Braxton Hicks in any trimester.
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The benefits of practising yoga and what it does for me

In September 2012 I started on my yoga teacher-training course in London. I would not have known back then just how much it would affect me, how it would be so life changing and important to me.

It’s especially nice to be living here in Brighton, with the sea nearby, and to have a short walk home from class. I have done my practise today as well as a class locally and I’m so incredibly grateful to have yoga in my life.

Why? Because … I am calmer, I am more resilient when things get stressful, I am even more thankful for the little things in life, I cry less and accept more, my body is leaner and stronger overall, and lastly I feel that I know myself a whole lot better because of yoga. I feel truly honoured to be able to teach this wonderful art and ancient practice, so that I can do my best to assist others in a similar way.

Training

I have been active all my life. From loving gymnastics as a little kid to doing my degree in dance, I have been nicknamed ‘a pocket rocket’ many a time. Having been a personal trainer for over five years, I enjoy a mixture of disciplines to keep me feeling happy, strong and slim. Yoga has definitely helped with another passion of mine, kettlebell training. When doing kettlebell swings with a 12kg bell one day, I realised how much stronger I felt in my back and shoulder muscles.

Emotionally

It’s not all peachy and a story of discovering my bliss. At times, going to yoga teacher training has left me feeling open, exposed, vulnerable and in need of hibernating under the duvet with a cup of milky spiced chai. I found that it can stir up things that I didn’t even know were troubling me. Yoga allows you to work through your own ‘baggage’, digest it and come out alive the other side and be grateful for the experience.

It is natural for a group to bond through studying and training together. But there is something much deeper than can be said about the kind of ‘sisterhood’ felt amoungst the group of teacher trainee Yogis. After the first couple of weekends and once we’d had a chance to meet everyone, I came home and said to my boyfriend “I’ve never been in a room with so many nice people all at one time”. At school or other group events, there’s always one with an ego problem, or a performer of the bunch who wants to outshine the rest. However, at yoga training I always felt fully accepted and comfortable in my surroundings. — This is such a good thing because at various points throughout the course, we all needed to have a good cry — a meltdown over the Sanskrit names for poses — or something. On the last day of the course, the group went out for a lovely vegetarian meal in central London. Upon saying goodbye it dawned on me that we would not be together as the same group again. Sure we’ll arrange meet ups, but some will move away, etc. so really, it was the end of an era.

A Mantra in every day life

George Harrison describes a mantra as ‘a mystical sound vibration encased in a syllable’. One of my favourite mantras (with lots of syllables!) that I learned from the course was ‘Loka Samasta Sukhino Bhavantu’. This translates as ‘May all beings everywhere be happy and free and may the thoughts, words and actions of my own life contribute in some way to that happiness and to that freedom for all’.

Namaste and here’s to the future Yogis! With love, light and happiness xx

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Training Through Winter

Lots of people find it harder to get outside in the colder months but once you do, not only do you realise it’s not as bad as it seems but you feel great for doing it! So resist the urge to hibernate and read on …

Here are my tips to help encourage you to carry on regardless! — To train for a stronger body, a flatter tummy, a positive mind and the sheer smug factor from not letting the weather get the better of your workout!

  • Heat your gloves and trainers on the radiator before you go out (my favourite!)
  • Put on some gym trousers over leggings for extra warmth. I love multiple layering at this time of year, it really helps to keep warmth in.
  • Get into your sports kit first thing in the morning so that you are in the right mind set and geared up to go!
  • Train with a friend or if not, tell a friend when you are about to do some exercise. This way they should ask how it went and you can have someone to answer to and congratulate you on your efforts.
  • Join wishbomb.com, a great website which allows you to set yourself goals, provides you with motivation and lets you invite people to support and encourage you on your journey. It’s free!
  • Read an inspiring book e.g. Born To Run, or a book by an athlete.
  • Visualise your reward when you’ve completed your outside training session. E.g. a relaxing hot bath, like this fella to the left, plus a cup of tea or a protein-rich smoothie. Try blending Pulsin’ pea protein with a banana, some non-dairy milk, a tablespoon of nut butter and any other healthy additions you might fancy.
  • Buy some nice sports wear to inspire you to get out in it. Striders Edge, Lorna Jane, and Lululemon (also does mens clothing!) are my favourites, for their feminine designs and quality.
  • And if you really can’t get out, plan a fitness routine at home! Clear some space in the house to do your exercise. Ready Steady Mums DVD’s can guide you through the moves if you are pregnant/post-natal.

Even just making time to do stretches is great. Stretching is good for many things; providing greater comfort, easing stress, preventing pain and injury. If you are sitting for long periods, as is often the case when breast-feeding, and holding your child then your posture is bound to suffer a little. So stretching, all over the body, at least once a day can do just the trick to help you feel great and improve your posture too!

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