health

Tips for staying on top of your fitness this Autumn by Laura Scanlon

While its coming into summer here in Cape Town, I am know that I have a lot of followers from back home in Ireland and of course across the Western Hemisphere. So that is why I love to stay in check with you guys and offer my best tips. Know matter what the season you should alway try to keep fitness a top priority. Yes the days are shorter, colder and wetter but making some realistic changes will help

My Top 6 Tips

1. Water - Keep your water intake the same as summer, at least 1-2 litres a day. While the temperature has drastically dropped don't slack on your water intake. Hydration is key for the body to perform at its full ability.

 2. Run - If you were fond of running alone after work then its probably safer to join a running club or get a group to run with. The dark/wet evenings are not ideal for running alone so get some buddies to run with you. Always wear a hi vis top so you can be seen properly.

3. Vitamin C - up your daily dosage of vitamin C to avoid any nasty colds and flus. Or or flu fighting vitamins like echinacea drops in a small glass of water.

4. Workouts - too cold to hit the gym? No excuse! Do your workout at home, my website offers a range of bodyweight workouts so why start doing them :)

5. Food - meal prep could be your saviour during the winter months as its very easy to reach for the warm toasted cheese sandwich at lunch. So prepping your lunch the night before is key. 

6. Clothing - change of climate means extra layers. Invest in some good thermal training gear. The last thing you want is a cold for not being warm enough. You can always take layers off but always start with plenty of layers on. 

Don't dread fitness in the winter, make small changes and allow it to be apart of your routine.

Happy Training, 

Laura 

Not feeling so summer ready? by Laura Scanlon

Summer is just around the corner and if your fitness regime hasn't exactly gone to plan over the last few months it's not too late to start making some changes. Life can get in the way of exercise, whether it's work related or family related, but that doesn't mean you need to neglect all areas of health. Here are my top tips for you to add into your life now.

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Fit Tips

 

 

 

  •  Cut the crap - stop eating sugary snacks, just stop. I know what it is like to have a serious sweet tooth but genuinely you will feel so much better for saying no. Keep an apple in your bag every day also nuts & seeds. Protein balls are sold in almost every coffee shop I go to so swap the muffin for a protein ball on your coffee break.

 

  • Water, water, water - up your water intake and cut out sugary drinks. Your skin will thank you and so will your waistline. Save yourself from unnecessary empty calories. 

 

  • Hangover food - cut back on the cheat days and hangover cravings. Lets be honest with ourselves, if you haven't been hitting the gym but hitting the dancefloor at the weekends whilst over indulging on alcoholic beverages then technically you are not eligible for a cheat day. Instead opt for scrambled eggs, avocado and bacon. Yum!

 

  • Go easy on yourself - life happens and although your intentions may have been to exercise 5 days a week and that just didnt happens for whatever reasons, don't dwell on it. Move forward with a positive attitude and make healthier changes going forward. Leave the past behind.

 

  • Do not diet - I am a firm believer that you can have everything in moderation once you are exercising at a good level at least 3-4 days a week. One thing I am not a firm believer in is dieting. There are no quick fixes but if you implement the points above you will start to see changes. Dieting only tricks the body and mind for a short period and usually ends up in weight gain when you fall off the bandwagon.

Its never too late to make healthy changes, 

 

Laura xx

 

Celebrity Juice Recipes by Laura Scanlon

Why Juice 

Juicing has become increasingly popular and as someone who has a love/hate relationship with vegetables I try incorporate a juice into my diet everyday. If I don't have time to use my Nutribullet I buy one in my local health food shop, which also have become increasingly prevalent in most cities around the globe. 

 

Juicing can be a very good supplement to your daily diet, increasing nutrient intake from vegetables & fruit. Juices are full of vitamins, minerals, antioxidants and plant compounds that may protect against disease.

One thing to take note of if looking for weight loss is not to consume juices with high amounts of fruit as fruits have high sugar content. Minimise your fruit and maximise your vegetables when juicing. 

Celebrity Juice

Many celebrities claim their secret weapon to high energy levels and glowing skin comes down to having a juice a day. I have to agree that when I started incorporating juices into my daily diet I noticed my skin had a glow and also I became more immune to colds and flus, which before I was prone to getting colds every couple of month. The antioxidant levels are very high to protect against immune fighting illnesses. If you are looking for new juice/smoothie recipes, look no further as I have an A-list of some below. Happy Juicing :)

 

Blake Lively Detox Juice Recipe 

Ingredients:

  • 1 cup kale
  • 2 Swiss chard leaves
  • 1/2 cup parsley
  • 1/2 small beet
  • 1/2 cup pineapple
  • 2 green apples (use red for sweeter flavor)
  • 1 sprig fresh mint
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a blender or juicer and process until smooth. 

Jennifer Anistons Breakfast Smoothie

Ingredients

  • Handful of ice
  • 1 cup chocolate almond milk
  • 1 cup frozen cherries
  • 1 scoop vegan protein powder, ­cocoa flavor
  • 1/2 tablespoon maca powder
  • 1/4 tablespoon trace mineral drops
  • 1/2 frozen banana
  • Handful of blueberries
  • 2-3 drops of chocolate Stevia
  • 5 sprouted almonds

Instructions
Place liquids in first, followed by solids. Blend, and enjoy!

 

Michelle William's Favorite Juice Recipe  

Ingredients:

  • 3 kale leaves
  • 1 cup spinach
  • 2 Swiss chard leaves
  • 4 apples (use green for less sugar)
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a juicer or blender and process until smooth. 

Gwyneth Palthrow Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 tbsp almond butter
  • 1 tsp coconut oil
  • 2 tbsp vanilla mushroom protein powder
  • 1 tsp maca
  • 1 tsp ashwagandha
  • 1 tsp he shou wu
  • 1 tsp cordyceps
  • 1 tsp Moon Dust of choice
  • 1 pinch Hamalayan sea salt
  • 1 pinch vanilla powder (optional)


Instructions:
Combine all ingredients in a blender and blitz.

My Nutribullet Morning Juice 

  • Handful of spinach
  • 2 celery sticks
  • Half Apple
  • Mint Leaves 
  • Ginger 
  • Coconut water
  • BLEND

My Favourite Green Juice 

  • Spinach
  • Celery
  • Spirulina
  • Apple
  • Ginger