Eat Your Way to Flawless Skin

Posted: December 23, 2015 in Beauty, Nutrition

Having beautiful flawless skin is on the Christmas list for a lot of people, but instead of just wishing for it, and waiting for Santa to bring it to you every year, why not just eat your way to healthy skin.

I know food isn’t the first thing that comes to your mind when you are trying to get a flawless look; but eating your way to healthier skin is the first step to getting that beautiful flawless appearance you’ve been wishing for year after year.

What you put on the inside of your body has a major effect on what you look like on the outside of your body. So how can your food choices help to get rid of your acne?


Here are a few foods that can do wonders for your skin:


Brown Rice


Not just high in fibre, brown rice is also a rich source of vitamin B. Vitamin B acts as a stress fighter when it comes to your skin, helping to regulate hormones and decrease stress, and as we all know- stress can cause acne to flair up.




Great for warding off not just vampires, but acne too! Garlic helps to fight off inflammation, and also contains a chemical called allicin, which kills off many of the harmful bacteria, and viruses that your body may be fighting.




Cucumbers have a high water content, which is thought to help with acne flare-ups as water helps to flush out pore clogging toxins. Cucumbers also have the benefit of being ‘cooling’ which means they may be effective in calming down the inflammation associated with breakouts.




Although certain dairy is bad for breakouts, yogurt is most certainty not in that category. It is packed with probiotics, which actually help to prevent bad bacteria from forming in your body. So try adding in some Greek yogurt into your morning shake, to help clear you skin and get rid of any unwanted bacteria.




Water is the obvious one, but it still needs to be mentioned, keeping your body hydrated is important because as I mentioned before it helps to flush out toxins from the body. Keeping your skin hydrated doesn’t just help to keep you blemish free is also helps your brain function, energy levels, regulates body temperature, aids in digestion, and generally keeps your body quite healthy.


So if you’re looking for the best way to have clear skin for the New Year, it starts in the kitchen. Become the face of fitness you’ve always wanted and eat your way to flawless skin.


We hear all the time, working your legs will give you a fine pair of sexy toned legs, working your arms will give you nice strong muscular looking set of arms- working your chest will give you a defined, cut sexy beach ready set of pecs. So working your abs should surely give you that sexy 6-pack you’ve been dreaming of since your late teens right?


Unfortunately doing 1000 sit ups day and night is unlikely to give you that flawless magazine ready set of abs.   The trick to getting that much sought after 6-pack is in fact no trick at all. It really is just hard work, dedication and a lot of patience.


Sadly for a lot of us our 6-pack is there, it is just sitting comfortably, protected by layers and layers of fat, just waiting to make its grand entrance. To get our 6-pack to make its long awaited appearance requires quite a bit of effort, a will to achieve it, combining diet with exercise, but not just any exercise. You would need to do cardio, which of course is everyone’s worst nightmare, but who ever said reaching your goal would be easy?


In order to burn the fat around your stomach cardio is essential to your training program. It is the most efficient way to burn the most calories in the shortest time frame; this is because cardio workouts generally use large muscle groups like your legs and also force you to bear weight. The type of cardio exercise you do doesn’t matter so much, ideally you want to select an activity you enjoy doing such as swimming, walking, running and to ensure you are able to make it a part of your daily routine.


To get our 6-pack to show, we should be doing our cardio sessions for about 45 minutes to an hour most days of the week at a high intensity. Of course if we aren’t able to work out consistently for the whole hour, building our way up to it would be the plan, but make sure you are pushing yourself outside of your comfort zone is a must to get the results we desire.


If we are serious about getting this 6-pack, and I believe we are this is where the hard part, dedication and immense will power comes into play. Yes, I am talking about our diet. The days of sitting down on the coach pigging out on potato chips, or going out with our friends for ‘one drink’ that sneakily turns into 12 are over!


To get this much sought after 6-pack, major changes to our diet are required. To increase our metabolism and keep our appetite under control, small, balanced meals should be eaten approximately every 3 hours throughout the day. Any food that is high in calories and fat needs to be burnt, thrown away or forgotten about. So basically anything fried needs to go, fast food, processed meats and refined carbohydrates are all a thing of the past. Now, I’m not saying you will never achieve your 6-pack if you do include these food items into your everyday diet, BUT it will make it that much harder and make it take that much longer.


The foods that need to be included in our new 6-pack focussed diets are nutrient dense foods, anything that is a good source of protein, carbs and healthy fats, such as vegetables, lean meats, fish, beans, whole grains or nuts.


If after our delicious meal of baked skinless chicken breast, quinoa, a side of veg, and nuts for dessert leaves us feeling a little thirsty, our new beverage of choice is of course a glass water, it is functional, not pleasurable- has no calories and it helps to keep you hydrated.


So if you want to get that 6-pack you’ve been asking for before the Crop Over season, I suggest you start working now.


Become the face of fitness you’ve always wanted and realise the secret to a successful 6-pack is no secret at all.

Is Breakfast really THAT important?

Posted: December 8, 2015 in Nutrition


‘Half of the time when I wake in the mornings I am so rushed that breakfast is the last thing on my mind.’


‘If I am trying to lose weight, surely eating less is better than eating more’

‘I don’t usually get hungry until mid-day anyway, and my health seems to be pretty intact, so is breakfast really that much of a big deal?’


Do any of these excuses sound familiar to you?


These are all stories we tell ourselves, while avoiding having to sit down for 15 minutes to eat some breakfast. Although those excuses above may sound plausible in theory, eating breakfast is actually quite important.


While you sleep, your body releases glucose, a substance is stored in your muscle tissues and liver to keep your blood sugar levels stable, so essentially your body is continuously working without any sustenance for the duration of your sleep.    Glucose is your main energy source; it fuels your brain and your body, so replenishing these stores after ‘fasting’ for 12 hours is important to supply your body with the energy it needs to function properly throughout the day and fight fatigue.


Even though yes, you would be able to make it to the next meal without eating anything, topping up your body first thing in the morning is essential to maintaining your vitamin and mineral levels in a healthy range. It is important that we provide our bodies with the vitamins and minerals in needs to ensure proper growth and maintenance, bone strength, and a healthy immune system. Those who regularly eat breakfast are more likely to meet their daily nutrient requirements than those who don’t; those who eat breakfast also generally tend to eat less fat throughout the day, which helps maintain a healthy weight range.


You also get a large portion of your body’s nutrients in breakfast, the cereal we eat is generally rich in fibre, if its fruits we have they are packed with minerals and eggs are an amazing source of protein, and shake is a good blend of everything.

So before you decide that getting those 15 extra minutes of sleep is more important than having some breakfast, remember that is it quite an important meal.

Breakfast helps to kick starts your day, control weight, replenishes any nutrients that have been lost throughout the night and can help you perform better during the day.


Become the face of fitness you’ve always wanted and remember to eat your breakfast.


Posted: December 2, 2015 in Uncategorized






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  • ARMS


Back to work after the long bank holiday weekend, back to sitting at your desk for 8 hours then going home with no energy to hit up the gym for a work out. We all know how important it is to keep active, but if you can’t find the time to spare 30 minutes after work, try to keep active while you are at work with these quick work style exercises.

Bathroom Squats

Every time you go to the bathroom try to do 20 squats. You may not think it’s a lot at first, but trust me it adds up, keeping those legs toned and that heart rate up. By the end of the day you may be close to 200 squats and not even realise.

(Make sure you’re drinking plenty of water throughout the day).

The Stair Climber

The machine we all love to hate at the gym; taking the stairs is a great way to sneak in some exercise while you’re at work. Instead of waiting on the elevator, the stairs will get you where you need to go while burning a few extra calories. Try aiming for 2 at a time to feel an extra burn.

The Chair Dip

Yes, we normally used a bench or a box at the gym, but dips are dips. Every half hour see if you can sneak in 10 tricep dips. By the end of the day you would have gotten in a full arm workout and not even broken a sweat!

The Walk Around

Sitting down for too long isn’t good for anyone, get up every once in a while and go for a walk, even if it is just from one side of the room to the other, every little helps. Not to mention that walking around breaks up the boredom and monotony of sitting at your desk and staring at the computer all day long.

The Seated Crunch

Sit-ups are usually done lying down, but there’s no law against altering an exercise for the greater good. While you are sitting on the chair, get a tight grip at the sides and raise both legs off the ground towards your stomach. After doing about 15 of these you will swear you feel the 6-pack starting to form.

Alternate between these, the bathroom squats and the chair dips every half hour and you almost have a full-body session while at work.

Keeping active can’t only be something we do when we ‘find the time’; it has to be embedded into our daily routine. So exercising at work is a great way to get rid of everyone’s favourite excuse ‘ I have no time’.

Try sharing these quick and easy work exercises with your colleagues, and before you know it, everyone will be in on the fun.

Become the face of fitness you’ve always wanted and don’t find the time to keep active, make the time.



Posted: November 29, 2015 in Uncategorized


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Quick, easy and healthy breakfast ideas

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Exercise for major muscle groups





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Talk of Exfoliation

Posted: November 28, 2015 in Beauty

Exfoliation is a skin care remedy that’s been around for a while, I’ve never really been sure what it does apart from give me a mini massage whenever I bathe. But surprisingly there is a lot more to exfoliation than just being on your to-do list whist in the shower.

Here are a few reasons why we all need to start exfoliation on a regular basis.


Improves Skin Tone


Exfoliating your skin helps to improve skin tone because it facilitates the recycling of skin cells by removing layers of dead skin so the healthier skin can replace them. As well as getting rid of dead skin cells exfoliating also helps to remove leftover dirt and makeup to uncover the bright, brand new, you that’s been hiding underneath.


Fights off Signs of Aging


As we age, our wrinkles and fine lines tend to want to reveal themselves, and the dead skin cells don’t help by making them stand out more. Our ability to shed dead skin cells slows down the older we get, so to help prevent the wrinkles and fine lines from standing out more exfoliating helps us age gracefully by removing the old skin cells.


Keeps Skin Clear


Blackheads, whiteheads, spots, pimples, breakouts, whatever it is you get on your face fight them with exfoliation. Exfoliating your skin helps to keep pores clean and free from congestion, when your pores get clogged up with dirt and dead skin cells the oil from your skin gets trapped causing breakouts.  So keep your pores clean and exfoliate your way to clearer skin.


Improved Texture


Do you suffer from rough or dry skin? Exfoliating your skin is a great way to bring it back to life. This process helps to make skin smooth by getting rid of the dead skin cells that refuse to leave the body.


So if you’re anything like me and didn’t really take the exfoliation process that seriously, it’s time to think again. For brighter, younger looking, smoother skin exfoliation is the key