Emma Phillips

How To Lose Weight

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Finding it hard to lose weight, try these tips:

  • Eat more protein, a high protein breakfast will stop you from feeling hungry through the morning. Try eggs, greek yoghurt or avocado on toast.
  • Eat whole, natural foods, not processed, just think of eating healthier not just about losing weight. Whole foods can be more filling so you are less likely over eat. Try oatmeal, quinoa, eggs, meat and fish, boiled potatoes, fruits and vegetables.
  • Don’t worry about counting calories, just aim to keep your portions low.
  • Lift weights 3 times a weeks, this will help to speed up your metabolism so you will burn more calories.
  • Eat slowly, so you will feel like you are eating more.
  • Drink more water to boost your metabolism.
  • Avoid sugary drinks and fruit juice.
  • Consider taking a multivitamin when you are trying to lose weight to make sure you are getting all your nutrients.

For Personal Training sessions for weight loss or nutrition advice, contact Emma 0529779426

3 yoga poses for stress relief, relaxation and improved wellbeing

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Yoga heals the nervous system, reducing tension and anxiety. It calms the mind and loosens tight muscles, helping you to let go of any worries. If you learn to let go of your worries during a Yoga session you will learn to let go at other times also and with regular practice, you will feel calmer, more relaxed and happier over all.

Try these 3 yoga poses for stress relief, relaxation and improved wellbeing

Childs Pose

Childs pose relaxes and quietens the mind. It relieves stress, improves the central nervous system, reduces headaches, stretches the lower back, hips, thighs, ankles, shoulders and neck.

  • Kneel on your hands and knees then release your hands and knees to the floor keeping your knees hip width apart.
  • Exhale and slowly lower your buttocks to the floor .
  • Lengthen the back of your neck and slowly rest your forehead on the floor. Either stay with your hands reached out overhead or gently place them by your thighs with the palms facing up.
  • Take take several slow breaths and relax, holding the position for up to 2 minutes.

Downward Facing Dog

This Downward Facing dog pose helps to the reduce stress fast, energising and reducing tiredness by improving the blood circulation to the whole body. It can relieve headaches, neck and shoulder tension and also helps to strength bones and muscles.

  • Kneel on your hands and knees then slowly push your hips up by straightening your knees and elbows so your body forms a V shape. Take a few deep breaths and hold the pose for as long as you feel comfortable building up to up to 2 minutes.

Triangle Pose

The Triangle pose helps to reduce stress, anxiety, depression and tiredness whilst toning and stretching the whole body. It will also improve digestion, help to reduce body fat by improving the metabolism, increase bone density and improve balance.

  • Standing upright, extend your right foot out to the side about 4 feet in width with your foot facing out to 90 degrees.
  • Bend down to the right side whist exhaling and hold your right ankle or calf (you can place your hand on a block just behind your foot if easier).
  • Inhale and lift the left hand over your head, keeping it straight.
  • Hold this position for unto 1 minute, then repeat on the other side.

Photo’s courtesy of PIXABAY

 

Time Saving Workouts

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If you are travelling or have a busy schedule and your time is limited, even just fitting in an short 20 to 30 minute workout can be very effective if you work hard.

Below are a few quick workouts you can try anywhere:

 

CARDIO BLAST

10 minute run

1 minute walk/1 minute run (Repeat 5 times)

15 cycle crunches

20 crunches (hold abs and hold the crunch for a few seconds before lowering to the floor)

1 minute plank

30 fast mountain climbers

AB WORKOUT

1 minute plank

15 reverse crunches

1 minute V-Sit

20 bicycle crunches

30 seconds side plank (both sides)

Rest for 1 to 2 minutes and repeat 3 times

All OVER WORKOUT

30 squats

15-20 press ups

30 mountain climbers

1 minute plank

30 jump jacks

30 cycle crunches

Rest for 2 minutes and repeat up to 5 times

 

 

 

 

 

 

Simple Fitness Tips

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  1.  Try to exercise most days even if it’s just going for a walk, doing yoga or swimming. It doesn’t have to be hard core every day but try to get into the habit of moving as much as possible.
  2. Set realistic goals that you are more likely to stick to, you won’t lose weight overnight or suddenly become fit, it takes time. Aim to just lose 1 or 2 kg a month or start using the gym just 2 or 3 times a week, even if it’s for just for 20 minutes. You are more likely to stick to the new routine and be successful.
  3. Try interval training, you can use any machine or even run outside, try a 20 minute interval session by going hard for 3 minutes and taking 1 minute easy, repeat this 5 or 6 times. You will burn more calories and make the session more interesting.
  4. Aim to eat more natural foods, avoiding junk and processed foods. Try to eat plenty of colourful fruits and vegetables, around 5 to 7 portions a day.
  5. Drink more water and avoid plastic bottles by using glass or a stainless steel flask to help protect the environment. Aim to drink 2 litres a day.
  6. Try to think positively, say to your self you enjoy exercise, you feel fitter each day or I am losing weight.

Running Through the Dubai Summer

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Despite the temperatures in Dubai reaching nearly 50 degrees over the summer months with incredibly high humidity levels, it’s still possible to train through the summer, you just need to be careful and sensible with how you do it.  I have been living in Dubai for 10 years and I mostly run outside during the summer months. It can get quite horrible at times but with some simple adjustments it’s still possible to run and you do adapt to the weather to a certain degree.

Indoor running at the Dubai World Trade Centre

Dubai World Trade Centre has an indoor running track in Dubai Sports World, where there are many other sports and facilities inside including a gym. The track has got shorter this year at only 350m long but with music or a companion to chat to, it isn’t so bad and the cool air inside brings a welcome relief from the outdoor heat. It’s not so easy to do interval training on the track but easy and long runs are ok.

Lower you body temperature before you start running

By lowering your body temperature before you go outside, you can keep going for longer and faster in the heat. Keep cool using the air conditioning, use ice over your head on the pulse points on your wrists. Sip cold drinks and add ice to your cap to keep your head cool. The ice cubes last for about 15 minutes. I tend to do short loops of 20 to 30 minutes then go back inside to grab more ice and cool off slightly. I find it’s possible to complete a run this way at your usual speed and it’s not so uncomfortable. I have done up to 90 minute runs like this and you can also keep longer intervals going better this way.

Concentrate on shorter intervals

You can aim to work on your speed with shorter intervals, maybe focus on training for a 5 km race or if you need to do longer intervals stay close to home, use ice in your cap and go inside to cool off during the recovery part of your session. Up to 10 minute intervals are possible this way so you can still get some decent interval training done during the summer months.

Try hill running sessions

The summer months are a great time to work on your strength with some hill running intervals, even if you’re not going particularly fast because it’s too hot you can still gain strength from running up to the hills. Try 6 x 2 minute intervals up the hill, you can slowly jog back down the hill to recover.

Treadmill Running

If it’s really unbearable you can always use the treadmill and complete you sessions and runs as you would outside. If you are doing a long run outside you could complete half of it outside and then finish off the rest of the run inside.

Hydrate well before, during and after the run. Try electrolytes and coconut water is also a good, natural, rehydrating drink to try after the run.

 

Homemade hair remedies for naturally healthy hair

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You don’t need to spend lots of money on expensive hair treatments, where possible try to use natural products to keep your hair healthy and strong. Using products full of chemicals can not only damage and dry out the hair but can lead to hair loss and also cause premature greying of the hair.

If you need to colour your hair always opt for natural products that won’t strip your hair of it’s natural oils. Check in health food shops or natural beauty shops and chemists for chemical free products.

Try these simple homemade remedies to improve the condition of your hair

 

Hair Growth

Mix a few drops of coconut oil and rosemary oil together and massage into the scalp. Shampoo as usual. Hair will feel soft and shiny.

Aloe Vera Gel

Apply neat Aloe Vera gel to your hair and leave for 20 minute before washing to add moisture for shiny hair.

Coconut Oil

Coconut oil can be massaged into the hair and scalp before shampooing to improve the condition of the hair, increase hair growth and to help prevent grey hair.

Dry Hair

For dry hair mix coconut oil, honey and a small amount of aloe vera gel together and leave on the hair for 20 to 30  minutes and shampoo as usual.

Deep Conditioner

For a deeper condition to repair and restore dry and damaged hair try mixing 2 egg yolks with 2 teaspoons of olive oil and 1/2 cup of water. The eggs contain vitamins and protein to rebuild and strengthen the hair. Leave on your hair for up to 1 hour then shampoo as usual. You hair will feel soft and shiny.

Nourishing Shampoo

By using just honey, water and lavender oil you can create a simple and effective shampoo to cleanse, restore and condition you hair at the same time, so there is no need to use a separate conditioner.

Mix 1 tablespoon of raw honey with 3 tablespoons of water, bottled mineral water or filtered water are best. You can lightly heat the honey to make it more runny then add a few drops of lavender oil to the mixture. Other essential oils could also be used. Massage well into wet hair and on the scalp, then rinse well.