Monday 18 March 2013

Most of the time when I talk to clients about healthy eating and exercise, they usually answer they know it all that it’s just so hard to get around and do it.  
In seven days you can make the changes you need for a healthier you;


Eat oily fish. Healthy omega-3 fats, which are found in oily fish (salmon, trout, mackerel), assists  your cardiovascular system and keep skin soft and supple. Go for a 30 min walk, and do a short body and soul stretching routine before bedtime.



Boost your berry intake. Berries are an excellent source of vitamin C; an important nutrient that boosts you immune system and helps the skin’s collagen production. Berries are also rich in antioxidants, which help protect against the free radicals damage. Do a session with resistance training, squats, push ups, dip,s and core work.


Add some avocado. Avocados are an excellent source of vitamin E, one of the most powerful antioxidants, that also helps neutralize free radicals. Go for a 30 min walk, and do a short body and soul stretching routine before bedtime.


Snack on pumpkin seeds. They supply your body with the mineral zinc, which is needed for healthy wound healing and to balance oil production in the skin. Do a session with resistance training,  squats, push ups, dips and core work.


Eat a handful of walnuts and almonds; when it comes to nuts  walnut is the king. It's a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
Just a quarter cup of almonds contains nearly 25 percent of your needed daily requirements of the important nutrient magnesium plus it is rich in potassium, manganese, copper, the antioxidants vitamin E, selenium, and calcium. Go for a 30 minute walk and do a short body soul stretching routine before bedtime.


Have a cup green tea. The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease, cancer, and assist the metabolic system.  Go for a 30 minute walk and do a short body soul stretching routine before bedtime.


Munch on carrots. They are packed with beta-carotene, a precursor to vitamin A, which helps to promote the skin’s repair and maintenance.
A week has passed and you have introduced 7 new healthy eating habits and a week’s routine of exercising. I’m sure you didn’t feel it was too strenuous, let’s aim to keep this up!
Life is too short not to give your body the best!!

Yours in Health & Fitness,


Monday 4 March 2013

Are you a cat? Do you stretch in bed before you get up in the morning?

We know that waking up fresh in the morning is the best way of achieving our goals.  We exercise, study, work, etc., much better in the morning than other times in the day. But many of us have a hard time getting up in the morning, and really don’t feel like achieving any our life goals.
Here are some tips on how we make (as the Swedish saying goes) “morning time gold worth”. Start with the night before, during the night, and as you wake up to make you mornings something to look forward to.

Night before

·          Avoid red wine and coffee.
    Coffee and red wine have been scientifically shown to disturb your
    sleep more than any other food. Try not to have them to close to your bedtime.
·          Don’t go to bed upset.
     If you have an argument with your partner, children or friend, try to solve it. If you can't talk to the person, write down what has upset you and leave that on the paper.
·          Do a short relaxing and stretching routine before bedtime.
·          Don’t eat dinner too close to bedtime.
·          Plan your breakfast

During the night

·          Sleep with the window open
·          Try to keep your environment quiet

In the morning

·          The ideal is to wake up before the alarm, but that can be hard
·          Take a few seconds to stretch and appreciate the coming day.
·          Have a hot cup of lemon water and do your exercises.
·          Rather rise earlier than start your day with stressing to get ready.

I practices most of these points myself and the great thing is that the more of them you put into place the better you will feel.

Yours in Health & Fitness,