Do you fall into this category?

Are you one of the 40% of women who don’t get enough exercise?

A shocking study undertaken by the World Health organisation (WHO) * found that four in 10 females are not getting enough exercise to benefit their health. With a greater chance of developing type 2 diabetes, cardiovascular disease, dementia, mental health problems and even some cancers what is holding you back?

Fitness does not need to be made in a gym so excusing yourself from exercise because you “hate the gym” is not a reasonable excuse! The recommended guidelines are 75 minutes of intense activity such as running or 150 minutes of moderate activity such as walking per week, yes per week!! That means that there are still 9,930 minutes of the week to do other things! Surely we can all strive for this target.

As a personal traininer who trains women exclusively, I completely understand the struggles and barriers that many women face when trying to incorporate more exercise into their daily lives.

Having worked with hundreds of women I have had the opportunity to really gain an insight in to our busy lives. We have so many balls to juggle and personal fitness is usually the first thing to go when life gets busy.

As a working mother of two children, a wife, daughter, pet parent etc etc I know first hand how a plan to go for a run can quickly disappear when something more pressing comes up. Before you know it a whole week has past and none of the exercise sessions that you had planned for the week ahead had got done. You feel sluggish, tired and maybe a little irritated too! The weeks go by and then you realise you have simply got out of a fitness routine and your body starts giving you subtle signs that its not liking this more sedentary life! Aches and pains, loss of flexibility and strength or even going upstairs makes you feel out of breath!

Here are my top tips for getting back into fitness and upping that level of daily activity:

1. My number 1 top tip is to keep a training journal. If like me you love lists and enjoy the satisfaction of recording and ticking off activities then this may be a real help for you. Note down all the activity you managed to do each day. Both planned exercise sessions (PT session, gym, bike ride etc) and also unplanned too such as gardening, walking etc. It can be very satisfying to look back at the end of the week and see how much you have accomplished and over the months to see how you have progressed to!

2. Try exercising outdoors. It can be exhilarating to feel that fresh air and sunshine on your skin out in nature.

3. If you can’t get outside try putting on some music really loud and just dance (no one can see so go for it). Have a good stretch session afterwards too. Note how it makes you feel. It will make you want to do it again!

4. The best bit about exercising is the way it makes you feel. Let those feel good endorphins flood the body. Its a wonderful way too increase not only your energy, stamina etc but also increase your self confidence, reduce your stress , anxiety level and install a sense of calm too!

Source: *

https://www.independent.co.uk/life-style/health-and-families/british-women-exercise-inactivity-who-study-health-a8523321.html

Red Hot Personal Training, face-to-face, online, Pilates and Pre and Post Natal

Some of the best foods to buy 'organic'

Switching to a diet that is mainly organic can be pricey but many would argue worth every penny.    The benefits of organic food go well beyond just taste. 

Many studies have illustrated the greater antioxidant levels and drastically lower levels of pesticides and heavy metals contained in organic food.  The very chemicals that may lead to ill health and a toxic build up within our bodies. Organic food is also far better for the environment and animal welfare.

However switching to a fully organic lifestyle is well beyond most peoples reach.  Many clients of Red Hot Personal Training ask which foods would be the most beneficial to change to organic?  So we thought we would detail our 'Top 5 foods to buy organic'. 

1. Milk - Organic milk contains higher quantities of healthy Omega-3, Vitamin E and Beta-carotene than regular milk and does not contain fertility hormones, pesticides or unnecessary antibiotics.
2. Soft Fruit - Such as strawberries, raspberries, blueberries are a wonderful addition to your daily diet containing many health boosting properties. However, non organic fruits with soft skins can absorb the pesticides that they are sprayed with and prove difficult to wash off.  
3. Eggs - Organic eggs are a fantastic source of protein and vitamins.  The wonderful yellowy-orange egg yolk produced by free range and organically reared chickens is packed full of goodness. However, non organic eggs may contain pesticide residue through their feed which ultimately ends up on your plate.
4. Bread - As a nation we love our bread so it makes sense that something we eat so regularly is switched to a healthier loaf.  Again, organic bread contains far less pesticide residues.    
5. Meat - Yes its a bit pricey but shop around and you can find some great deals (make use of your freezer if you buy in bulk!).  If you want to reduce your exposure to antibiotics it makes sense to buy organic here even if you end up using less meat and substitute with more vegetables, lentils, beans etc in the recipe.

The list could go on but a few little changes could make a big difference to your chemical exposure and the environment. :) x

No excuses bedroom workout!

Follow my effective bedroom/hotel workout below and sculpt that body with just 8 easy to do exercises. All you need is a resistance band and a bed! Are you visiting family or going on holiday over Christmas and not going to be able to do your usual workout? No gym membership and want to get fit in the comfort and privacy of your own home? Give this fun workout a try. Don't forget to follow Red Hot Personal Training on Instagram and Facebook for more tips, ideas and exercises.