Staying Healthy This Festive Season

It really is the most wonderful time of the year. Everyone is jolly, family and friends are coming together, and in Dubai, the weather is amazing.  The only thing that may suffer this festive season is our waistlines.  The Christmas Kilo (or four) is a very common occurrence, and this is why the fitness and diet industry always boom in January - everyone wants to work off their sins!  But as far as I'm concerned, my first priority over the festive period is having a good time, so here are 3 tips to avoiding those Christmas Kilos, without having to miss out! 

1) Exercise

This may seem incredibly obvious, but one way to hold unwanted kgs at bay is to get sweaty.  For those who already exercise regularly, fitting in a couple of extra workouts a week should do the trick. But remember, not everything has to be high intensity...sometimes the best thing to do is, quite literally, stretch.  Over the festive period I try to attend more hot yoga classes, for a couple of reasons.  Firstly, I feel like my body needs a deep, sweaty stretch out to help keep water retention and sore muscles at bay.  Secondly, it makes me feel good; and that's really all that matters.  Even if it's just an extra walk around the block after dinner, keep moving this festive season!

2) Eat & Drink Mindfully

Those who know me well, know I have an undying love for snack food, and at Christmas this is in full force.  It also seems that people eat out more often at this time of year.  I would never say no to a mince pie or quality street, but I do ensure that I'm eating healthy, balanced meals around 80% of the time.  One way of doing this is starting the day right.  Make sure your breakie has a balance of lean protein (maybe eggs?), fibre (veg) and fats (avocado?).  Try and fit in a fresh salad with lean protein and plenty of veg for lunch.  That way, come dinner time, you've had your fair share of veg for the day, and you can be a little more lenient with your dinner choices.  

The jolly festive season usually involves more drinking (hello mulled wine).  Unless you're a total scrooge, theres not a lot of ways around this.  Instead of avoiding alcohol, make sure you're making 'lighter' choices and ensure you're drinking enough water to keep headaches at bay.  Try to increase your water intake by another litre per day. Not only will this reduce hangovers, but it will stop you from over eating too.  It's true what they say - usually your 'hunger' is actually thirst.  So reach for the H2O first...and then if you're still hungry go for the tin of Quality Street ;) 

3) Rest

Probably my favourite part of Christmas is that it's socially acceptable to wear pyjamas and Christmas jumpers all day.  Make the most of your time at home, get plenty of rest and a good night's sleep as often as possible.  Unless you're running around like a mad elf trying to buy last minute Christmas presents, the festive season is usually a feel-good time, so make the most of the happy hormones and say goodbye to stress! If you're chilled and happy you'll find it surprisingly easy to keep the kilos at bay! 

Happy Holidays everybody! 

V x

20 Minute Sweat Fest

The other day I woke up at 5:45 to get to a 6:30am hot yoga class. Usually, the sweat fest of hot yoga sets me up for an endorphin pumped day! Unfortunately, this day I was left barely sweaty and unsatisfied.  So instead of being a grump all day, I decided to get in the garden and get moving! In just 20 minutes I was sweating up a storm, and felt ready to take on my day! 

WHAT YOU NEED: 

1 HIIT Timer (the app MiniHiit is ideal, set 3 rounds of 2 minutes then 1 minute then 2 minutes)

1 skipping rope

4 dumbbells (4kg - 10kg, depending on your strength)

Step / chair to step up on to

DIRECTIONS: 

Basically, you are going to do the 5 minute round 4 times, without a break.  To make it easier to understand, I'll simply describe 1 round of 10 minutes, that you can repeat twice (or as many times as you like!) 

0 - 2 minutes: Skipping 

2 - 3 minutes: Weighted Squat & Press

3 - 5 minutes: Weighted Reverse Lunges

5 - 7 minutes: Skipping 

7 - 8 minutes: Burpees

8 - 10 minutes: Weighted Step-Ups 

This is a hell of a lower body workout that will get your heart pumping and your legs burning. But that's the way we like it!

Enjoy the sweat life! 

V x  

The 5 10 15 20 Workout

Do you only have 20 minutes to get sweaty, build some muscles and burn some fat? Then try out this bad boy workout. Hard is an understatement. Modifications can be made based on your fitness level but I'll explain the basic structure...

The workout is made of a circuit of 4 basic exercises, repeated 5 times. The idea is to get through it as quickly as you can with minimal to no rest. Keep your heart rate up and burn those calories, this will set your metabolism soaring! Time yourself, it may take anywhere between 12 and 25 minutes, and every time you repeat the workout try and do it faster than the previous attempt! Make sure to warm up a little, perhaps 5 minutes fast paced walking on incline on the treadmill. 

5 ROUNDS, NO REST: 

5 Full Burpees (flat to the floor)

10 Box Jumps 

15 Kettle Bell Swings (8 - 20Kg) w/ Hip Thrust

20 Calories on the Rowing Machine

And done! So next time you have limited time and don't really know what to do in the gym, give this a go! To modify, increase kettle bell weight, increase box height and change style of burpees! It's also an easy circuit to do with someone else if there are multiple rowing machines available. Remember to cool down and stretch afterwards! 

Good Luck! And more importantly have fun!

V x

Holiday Workout!

In light of post yesterday Keeping Healthy On Holiday, my brother told me to share the workout I did at 5am in his student house lounge room! (This was before cleaning their entire kitchen and lounge - big sister duties.)

Despite being in a house full of gym junkie, protein munching males, I had to make the best with what I had - a 1.5m by 2m area of lounge room floor, a dining chair, a whiteboard and myself.  

So, as I mentioned in my previous post, this is a slightly Kayla-esq workout, which I put together on the spot and wrote out on the whiteboard.  Basically I was looking to start puffing, sweating and getting the blood pumping.  Just over half an hour (I had a lot of time to kill) with minimum rest between rounds.  The only equipment necessary is your own body (trainers not applicable) and a chair/stool/step that will take your body weight.  

Round 1 (R1)

40 Ab Bikes (20 each side) 

10 Burpees

15 Straight Leg Sit Ups 

50 Mountain Climbers (25 each leg) 

30 High Knees (15 each leg, stable foot on chair) 

1.

2.3.

4.5.

Round 2 (R2)

15 Sumo Squats (with weights if you have them)

15 Push Ups 

30 Lunges (15 each leg)

20 Snap Jumps / Froggies

40 Flutter Kicks 

1.2.

3.4.

5.

Set a timer to 8 minutes and perform each series of exercises as many times as possible in the 8 minutes.  I recommend doing R1, then R2, then R1 and R2 again for 8 minutes each, with minimum rest in between rounds (30 seconds to a minute).  Remember, the goal is to sweat and burn calories! So work through the exercises properly but efficiently, I could get through each round at least twice in the 8 minutes.  

This workout doesn't have to be restricted to holidays, it can be done almost any where.  Happy sweating! 

V x 

Run Forest, Ruuuun!

As the weather cools down in the UAE, one of my favourite (yes, I actually enjoy it) past times is running outside.  Possibly the most accessible and cheapest forms of exercise, running benefits us in so many ways, all we need to do is chuck on a pair of trainers and off we go! In Dubai, we are lucky enough to have a fresh running track available along the beaches of Jumeirah and Umm Sequiem, which I try and get to at least twice a week.  Pounding the pavement, even just for 30 minutes, allows me to clear my head and start my day right.  Of course, there are many physical benefits of getting those wheels turning, and I'm going to list the top 5 facts about running and why you should get started...

1. Improves Heart Health & Lowers Blood Pressure

Studies have shown that most serious, consistent runners have relatively low blood pressure and improved cardiovascular fitness.  While running, the muscles of the body demand more oxygen, therefore requiring increased blood flow in order to provide sufficient oxygen (and energy) to these working muscles. To do this, the body increases the heart rate, to pump blood around the body faster. This blood obviously travels through veins and arteries, and the constant expansion and contraction of these vessels increases elasticity and lowers the blood pressure.  This helps keep the blood flowing freely through the body even after exercising, which reduces the risk of blood clots, stroke and heart attacks.  

2. It Burns Calories & Raises The Metabolic Rate

As I previously mentioned, running is one of the most accessible forms of exercise and it helps burn calories.  Consistent running can also increase muscle mass (especially in the legs), which in turn can increase the metabolic rate.  Higher muscle percentage means more resting energy demand, thus increasing the rate at which we consume calories.  I am a firm believer in going out and running 5 to 10km (or more...nutters!) a couple of times a week to increase aerobic fitness, but it has also been proven time and time again that running in intervals (or sprint training) can burn as much, if not more, calories in one session as long distance running.  An example would be setting your treadmill to, say, incline 3 at speed 12-18 (depending on your ability) and literally sprinting your heart out for 40 seconds, 20 seconds rest. Doing this for just 15 minutes can be as effective in weight loss and increase metabolism as much as a 30 minute steady run! 

3. It Increases Bone Density & Strength And Reduces The Chance of Osteoarthritis

Running is essentially a weight bearing exercise, which means the lower body is basically carrying the weight of the upper body whilst trying to stride as fast as the legs can take it.  Weight bearing exercises increase bone density by providing resistance for the bones to withstand, as well as the pulling and pushing of the muscles and ligaments against the bones.  Weight bearing exercises obviously include lifting weights, as well as body weight exercises such as push ups, squats, burpees and lunges.  Certain yoga poses also incorporate body weight strengthening movements.  It is especially important for women to perform weight bearing exercises to decrease the chance of osteoporosis. Osteoporosis is more evident in women due to hormonal changes throughout their lives, especially during menopause.  Running also reduces the onset of osteoarthritis in the knees for a couple of reasons - firstly, weightloss means less weight that the knees have to withstand (obese women have nearly 4 times the chance of developing arthritis in the knees than non-obese women); secondly the increased blood flow to the muscles and ligaments around the knees improves the health of the cartilage between the joints.  

4. Reduced Stress Levels

If anything, running gives you time to think and relax while you pound the pavement.  Although many people might see running as boring and tedious, if you are in a nice, fresh, outdoor environment and you have some motivating music in your ears, you're going to start to feel pretty free.  It comes as no surprise that exercise has been proven to reduce anxiety, and running is no exception! Running can also improve self-confidence - not only can it help you lose weight, but setting goals to beat personal best times and then achieving them, can boost moral and self-confidence ten fold.  However, be careful not to push yourself too far, as extreme distance running can actually cause an increase in cortisol secretion, so just be sure to run to your ability, and to take rest days between long runs.  

5. It Makes You Feel Great! 

There's nothing quite like the rush of endorphins after a long, sweaty run. The sense of achievement, all before 8am, can set you up for a wonderful day and kick start your healthy eating and positive approach to your daily tasks.  People who exercise in the morning are found to be more productive when they get to work, in a better mood and motivated to achieve and be successful. Any exercise will do this, but running is one of the easiest to start.  Also, as mentioned earlier, watching yourself improve day to day will obviously lift your mood. No one wants to be the grumpy, sleepy one in the office every morning. Stop pressing the snooze button and get your butt out of bed, lace up your trainers and literally hit the ground running!   

So if the physical and mental health benefits aren't enough to get you to start running, maybe some funky new running shoes might do the trick! I find it helps to have a fab playlist of all your favourite songs ready to go as well, sometimes I'm sure I'm jiving along instead of jogging!  If you're finding it hard to motivate yourself to get up and go, I would suggest entering a fun run, or maybe even a half marathon (obviously depending on your ability!) and use your weekly runs as training, leading up to the event. I've done The Color Run before and it is SO much fun, and a very achievable 5km - think paint powder EVERYWHERE!

And my last tip would be switch it up - running is amazing for you but don't purely rely on it for exercise. Your body is a very adaptable machine and soon enough, that 4km you found so hard 2 weeks ago will seem like a walk in the park, thus reducing the benefits you will get from that initial 2 weeks and you'll have to start running further and faster. I like to incorporate other forms of exercise into my week, usually running 2 to 3 days, also doing pilates, yoga, netball, swimming, weight training and HIIT sessions when I can. Of course, if I'm pushed for time or have an early start, I will probably resort to pounding the pavement for 30 minutes rather than doing nothing at all. And, like I've said time and time again, incorporate rest into your exercise routine, your body will thank you for it! 

Happy Running!

V x 

The Science Behind Yoga.

We've all heard, time and time again, that yoga and meditation is great for us.  I mean, it doesn't take a genius to see the physical benefits. Increased flexibility, elongated, toned muscles and improved breathing techniques spring to mind.  Not just that, but have you ever met a yogi who's hot headed, grumpy, stressed and not full of peace and love? 

In light of my upcoming journey to Goa to attend a 5 day detox retreat, I wanted to understand the deeper meaning behind the 'inner peace' and relaxation yoga and meditation seem to improve.  And why is it that studies have shown those who consistently practice yoga and meditate throughout their lives are generally less stress and less affected by disease?

Firstly, we have to look at what causes people to become stressed, those who, ironically, are best suited to practising yoga and meditation.  Apart from living a stressful lifestyle, the primary causative effect of stress on the body comes down to the over release of stress hormones such as adrenaline and cortisol, thanks to stimulation by the sympathetic nervous system (SNS). This causes a variety of changes in the body including increased heart rate, blood pressure and blood glucose levels.  Don't get me wrong, as I've mentioned before, this release of stress hormones from the SNS is sometimes essential (e.g. running away from a pack of lions), but in this fast paced world it can become a chronic issue when over-indulged. 

Many yoga positions and meditation techniques are designed to combat this chronic SNS release by increasing the effects of the parasympathetic nervous system (PNS).  The PNS allows for recovery after a stressful event by slowing the heart rate, breathing and lowering blood pressure.  Sometimes known as the relaxation response, this release helps balance the blood flow back through the entire body and helps everything recover and rest; essentially the 'rest and digest' response as opposed to the 'flight or flight' response of the SNS.  

Secondly, we have to consider more of the endocrine system and the glands that create and release hormones within the body.   Lets work from the top, down (quite literally).  

The Pineal gland is located in the middle of the brain, our 'super control centre'. The pineal gland is said to control day-to-day rhythms and is affected by light, synthesising and releasing melatonin - which anticipates the daily onset of darkness and aids sleep - and serotonin - which mediates not only gut movement and appetite, but mood (it's all connected...more on that another day!).  Certain yoga poses stimulate the pineal gland, which not only contributes to improved sleep, but can help with issues related to the gut and control appetite. It can also improve mood and reduce anxiety by balancing the release of serotonin.  

Next is the Pituitary gland. Small but mighty, this gland is located at the base of the brain, and is often referred to as the 'Master Gland'. The posterior portion of the Pituitary relays information from the hypothalamus, a part of the brain that coordinates the nervous system (PNS and SNS) with the glandular system, and controls the body's reaction to emotional states by sending information to endocrine glands. The anterior pituitary synthesises and releases hormones.  For example, human growth hormone (HGH) stimulates growth and muscle repair.  Thyroid stimulating hormone (TSH) triggers hormone release from the thyroid gland (to come...).  Adrenocorticotropic hormone (ACTH) principle effects are increased cortisol production and release, controlling blood pressure.  Prolactin is released to literally increase lactation and breast milk production, and Gonadotropins are hormones that regulate sexual function in males and females.  The hormones released by the pituitary gland mediate metabolism (thyroid gland), water balance via the kidneys, temperature regulation and pain relief.   Certain yoga poses and meditation techniques can help to balance the pituitary gland, which can also aid in weight loss and regulate bowel movements.  

The Thyroid and Parathyroid glands control the metabolic rate in the body, how quickly chemical processes occur, as well as body temperature and energy produced.  A slight over secretion in the hormones released by the thyroid can cause irritability and nervousness, while an under secretion can cause lethargy and fatigue.  Gentle massage of the thyroid through particular yoga poses can help moderate the release of the most common thyroid hormones, Thyroxin (T4) and Tyrosine (T3), in turn improving metabolism and organ function.  

The Adrenal glands play a massive role in stress.  Located just above the kidneys, in a fight or flight response they release adrenaline that causes increased blood pressure and heart rate, divert blood flow away from the digestive system and to the large muscles so they are ready to move and run, stimulates sweat glands and dilates pupils (literally so you can see better).  If the adrenal gland is insufficient it can reduce one's ability to respond effectively to a crisis, however if it is over stimulated it can cause negative stress induced effects on the body.  Adrenal glands also release cortisol and aldosterone, steroid hormones released in response to stress, that increase blood sugar, repress the immune system, aid in metabolism and increases water retention, blood pressure and blood volume.  If consistently over stimulated by the SNS, release of such hormones can have chronic detrimental effects to such bodily functions, which is why stimulation of the PNS due to yoga, to counteract these effects, is imperative.  

  The Pancreas is located below the stomach and releases digestive enzymes into the small intestine.  It also secretes insulin, a hormone that moderates blood glucose levels.  If the pancreas is not effective and does not release enough insulin, blood glucose levels cannot be contained and will result in diabetes mellitus.  

Finally, the Gonads are basically the sexual reproductive organs of both males and females - testes and ovaries.  Not only do these glands produce sperm and egg follicles, but also release male and female sex hormones - androgen and oestrogen respectively.   Androgens increase muscle mass of the body and appear to induce aggressive behaviour.  Oestrogen increases fatty padding and pay induce passive behaviour (see my previous post on other effects of oestrogen).  The correct balance of these hormones is essential in human development and behaviour modification.  

So why did you just sit there and read about hormones for the past 10 minutes? Well, the human organism is controlled by hormones.  Every function, every system, every organ, every tissue, even every emotional perception is guided by hormones.  If a hormone release is imbalanced, it can disrupt the delicate balance of the body, not only affecting physical functions but also psychological responses.  Imbalanced hormones can cause anxiety, depression, insomnia and mood swings.  The yoga positions incorporating twisting, bending and turning can help massage, strengthen and regulate endocrine glands, helping to moderate and control their hormone secretions.  Meditation and steady, deep breathing can help stimulate the PNS, suppressing the SNS and over release of stress hormones.  Thanks to yoga and meditation, many common ailments can be cured and harmony and balance can be restored to the body. Before you know it, you'll be well on your way to being a chilled out, healthy, happy yogi! 

V x 

Fitness Fashion.

Lately I've been noticing just how on trend my fellow yoga-lovers are.  Week in and week out these women (and men!) rock up in the latest gym wear, without looking like you've thrown a highlighter all over them.  So chic and effortless, even when covered in sweat.  It seems that the yoga/pilates community opt for layers, simplicity and ease of movement when picking an outfit to stretch and contort one's body in.  Slightly more stylish that the shorts and baggy t-shirts I was once used to exercising in.  

I took to Pinterest to broaden my horizons with 'fitness fashion' and have confirmed my entire Christmas list...either that or could I please have a sponsorship Nike? 

Follow my Pinterest Board for more fitspo.  Just to get to even more motivated to sweat it out today, I've included some Victoria Secret models. Actually, I'll take Karlie Kloss' bod over a Nike sponsorship any day...

Sleek, long lasting workout gear is worth the investment, but it's wise to choose designs in more basic colours such as black, cream and grey, with a touch of muted tones such as dusty pink or pale aqua.  Longevity of function and style are essential, and comfort is of utmost importance when deciding on items to buy. I'm personally a fan of anything higher waisted to avoid embarrassing 'crack slips' in compromising poses; as well as sports bras that are easy to pull on and off (support is not as high on my priority list, although I've a Victoria Secret sports bra that keeps everything 'jiggle free').  Of course, every now and again I chose to go a little wild and buy leggins with bright prints or bright orange netball shoes (a statement piece if you like), because if you can't wear pink, gold and purple pinstripes with orange trainers when you're exercising, when can you?

V x

Just Keep Moving!

Exercise and fitness has always been very important in the Sole family. Growing up with my Mum a PE teacher and my Dad the self-proclaimed Peter Pan of rugby, my brother and I have basically had no choice but to involve ourselves in sport.   

I'm not going to lie, I haven't always been the most athletic child. My brother, on the other hand, instantly becomes an expert at any sort of physical activity he puts his mind to. With a personal training qualification under his belt, and studying sports science and nutrition, its safe to say that health and fitness are his life, and it shows.  The guy has a casual 9% body fat and is basically built like a brick s*&t house.  

I have always been a 'slim' child.  Thanks to genetics and a metabolism like a racehorse, growing up I never had to worry about eating too much or exercising. I was 14 when we moved to Australia, and since then have become a lot more physical and co-ordinated.  This is the little girl who was running the 40m sprint in year 2 coming first, but stopped to wait for her friend (who was actually in last place) to hold her hand and skip over the finish line together. FYI, my Mum was my PE teacher at this time. She was less than impressed.  

Thankfully my desire to move and sweat has changed over the years and now exercise and sport are an integral part of my daily life.  

I like to think of keeping fit in two different ways.  Firstly, I think of playing sport.  The majority of my life I have played team sports, from football to touch rugby to softball, water polo and most often, netball. OBVIOUSLY when one participates in such sports they are exercising, but to me it is much more than that, its being part of a team.  These days I play netball at least twice a week.  Australian netball is inevitably superior to the standard in Dubai, but that doesn't mean it doesn't get competitive and physical out here.  I love playing, and don't think of it as 'dreaded exercise' but a fun way to get my sweat on and have a chat with my friends at quarter time.  

The second way of keeping fit I see as much more of a personal choice.  It's the fitness classes, yoga sessions, the 10km runs, the laps of the swimming pool and circuit training in my garden that I classify as EXERCISE. This sort of elective movement takes dedication, motivation and commitment. Luckily I have morphed into a highly competitive person, especially when it comes to self improvement. I am constantly working on myself, trying to run that last km faster than last time, complete 2 more extra burpees in the time, or hold that pose longer.  

But despite my commitment, I have been through phases where I have been extremely uncomfortable with my body. Up until the age of 19 (and subsequent discovery of booze and hangovers) I have been a long-legged, lanky bean, who could eat more than her dad and never see an inch of excess.  The next few years saw me gain 12kg.  Being 5ft 10 and a half - got to get that 1/2 inch in - I carried it alright, but I constantly felt 'thick', 'bloated' and uncomfortable in anything without stretch. My usual size 8 to 10 expanded to a size 12.  All this time I was still exercising, but to extremes, doing spin classes every day and spending hour after hour on cardio machines.  Team this with inconsistent yo-yo dieting, hungover binges and cheap, quick microwave meals and you have a recipe for disaster.  I was starving myself of the things I loved best (cheese, chocolate, fruit) and exercising to the point of injury and exhaustion, but I was NOT HAPPY with my body.  

Things SLOWLY started to change when I started dating my boyfriend.  Exercising daily started to become less important in my mind.  I started to relax a little with what I ate, and that way I didn't crave the things as much.  I was happier because I was in love and slowly but surely the kilos started dropping.   

Now, nearly 4 years on I have discovered what works best for me.  Sure, I still go down to the beach running track once, maybe twice a week and pound the pavement for 8 to 10km, but that's because I LOVE RUNNING.  No more spin classes (it's taken me 5 years to get my thighs back to normal size!) or relying on cardio to burn calories.  3 to 4 times a week I do 30 minutes HIIT (high intensity interval training) in the form of Kayla Itsines Bikini Body Guides and the occasional hot aerobics class.  Seriously, if you haven't tried these Kayla workouts yet, get onto them. I'm on my third round of 12 weeks and LOVE/LOATHE them.  Hard is an understatement but they work! 

In the past few years I've discovered yoga, and Bikram Yoga I especially enjoy because I love sweating. However, since being busier at work I haven't had much time for the 90 minute classes, and recently discovered BARRE PILATES (LOVE) at a new yoga and pilates studio around the corner from me, Inspire.  As well as their amazing Barre classes (I imagine myself as an elegant ballerina every time, the reality is I am way to uncoordinated and inflexible for that dream to ever manifest), they have these classes called Hot Sculpt which are brutal but amazing.  1 hour of intense circuit training with a pilates feel in a hot room.  Killer.  But boy does it get those endorphins pumping.  

Now, 9kgs down from my 'uni weight', as I like to call it, I feel a lot more comfortable within myself. Granted, there are still days when I feel below average, but on a whole I am a lot more willing to throw on a bikini and strut up and down the beach, pooch and all.  I've still got areas I'd like to tone and things I'd like to 'tighten up', but doesn't every girl? I'm never going to be the skinniest girl in the room, despite probably having the smallest cup size, but I have learned to embrace what I've been given (the bootay don't lie) and have finally figured out what works best for ME.

Next time I'll delve into my eating habits (I don't like the word diet), but for now, all I can say is don't get trapped into one way of exercising. Mix it up, try something new, and for goodness sake, if you don't like it even a little bit, STOP! Life's too short to do things that don't make you feel good! And finally, always remember to streeetchhhh out those muscles to avoid getting sore! It's the best thing I ever started doing! Elongate those bad boys! 

Just Keep Moving. 

V x