How to Avoid the Christmas Fat

This is the time of year when all that work done in the gym can come undone with all those Christmas festivities. But it doesn't have to be like this and you can still enjoy Christmas if you make a few alterations here and there. Below are my top 6 tips on keeping (fairly) healthy during this period. 1.) Don't allow Christmas to last too long:- enjoy yourself eat what you want (in moderation)but only for 3-4 days. Don't allow to stuff yourself for over a week, which can easily happen if you just sit there and eat on Christmas day and go through to the new year and beyond! 2)Eat some nuts:- Walnuts, cashews, Brazil nuts and almonds are all a great source of calcium, which helps build strong bones and teeth. The British Heart Foundation recommends we eat a handful a day and there's evidence that they can even reduce cholesterol. Just ensure they are the unsalted variety. 3) Get Dancing:- With the success of 'Strictly' there's never been a better time to go dancing. Ballroom, disco or salsa it doesn't matter what it is as long as you move that body. Depending on intensity and your weight you can burn over 400 calories dancing. If you're dancing you consume less booze and party food as well. Now the party season is here, why not take advantage and burn some extra calories on the dance floor. 4.) Don't overload the plate for your Christmas dinner-you want to leave room for pudding, and you will comfortably feel full not feel like an over-stuffed turkey! 5.) At parties and Christmas tea choose more natural foods such as sea food, lean meats and chicken/turkey rather than sausage rolls, spring rolls and pizza which are higher in carbohydrates and saturated fats and lower in good quality proteins. 6.) Stay Active- During the slump between Christmas and New Year's Day, why don't you keep active and go for a walk, jog or a bike ride to burn off some of that Christmas dinner, rather then sitting in front of the t.v. and going through yet another box of chocolates This will make it much easier to restart your fitness regime in the new year rather than having two weeks off and doing nothing. I wish you all a very merry Christmas and a happy and healthy new year.

My Top 5 tips to looking great in that 'little black dress'

It's the party season and it's that time of year when ladies dust down their 'little black dresses' and attend those festive parties. However shock horror, you may not feel that confident as you've gained a few pounds since last year and you haven't stepped foot into a gym or dance studio for some time. But don't despair, there's still time to look great in that 'little black dress'. 1). Do squats-This exercise is the king of butt exercises, as it works all the muscles of the butt, making it more toned and uplifted. Not only that it hits the muscles in the legs too, so you can get toned legs at the same time doing just one exercise! Try doing 2 sets of 15-20 reps with or without weights and build up to 5 sets, with a 30 seconds rest in between. 2). Dead lifts-use either a bar-bell or dumbells, this works the lower back, glutes and hamstrings. Ensure you have a slight bend in your knees and slowly and with control bend at the hips, lengthening the spine and keeping the weights close to your body and go down as far as you can, breathing in. Breath out and keep your stomach muscles tight as you slowly return to a standing position. Do 2 sets of 15-20 reps and build up to 3 -5 sets. 3.) Plank-this Pilates exercise works the core muscles, helping to strengthen and tone the stomach muscles. Lay prone on the floor and lift yourself off the floor having your forearms supporting you and on the balls of your feet. Ensure you draw your belly button towards your spine, keep your stomach tight and remember to breath. Ensure your shoulders, hips, knees and ankles are in alignment. To make it easier rest one or both knees on the floor. Do 3 sets of 10 - 20 seconds. Progression will be increase the time spent in plank. 4). Push ups- If squats is the King of the lower body then this is the King of the upper body. This exercise hits the chest but also helps tone the shoulders and triceps. Who doesn't want toned and honed shoulders and arms when wearing that strapless dress. There are various levels the easier one is on your knees with your hips forward and in line with your shoulders. Hands are one and a half shoulder widths apart and hands are inline with the chest. Harder version is the same position but off your knees. The shoulders, hips, knees and ankles should be inline. Bend your arms until they are at a 90 degree angle, with elbows in line with shoulders and sticking out to the sides, then with control push yourself back up, ensuring you don't lock out your elbows and keeping your body in alignment. Aim to do 2 sets of 6-10 reps and progress to 15-20 reps of 3 sets as you get stronger. 5). Stand up straighter- posture is really important and if you ensure that your ears, shoulders, hips, knees are in alignment than you will instantly look slimmer and the bonus is that if your posture is good, there's less strain on your lower spine, therefore less chance of getting back pain. Try doing a mini circuit incorporating these exercises. Do them in this order:- Squats, Push ups, Dead lifts and planks. Do all exercises back to back and rest for 30 seconds before doing again. Do 3-4 circuits in total. Doing the exercises in a continuous pattern will help keep the heart rate up and burn body fat as it becomes an aerobic exercise. Try adding a sprint on the spot for 30 seconds as well to get your heart rate up even more and burn some extra body fat.