Beating The Winter Blues.

You’ve probably heard exercise boosts mental health, but when you’re not feeling up for high-intensity spin class can you still reap some benefits from just walking the dog or walking with a friend?

Getting up and moving might be the last thing you feel like doing when you’re going through a rough patch. Bad feelings always seem better coupled with a Netflix binge than go for a power walk but a building body of evidence suggests switching binge tv watching for squats could be the secret to improving mind and body health.

 

Getting physical for mental wellbeing

 

Physical activity isn’t just great for physical health but a daily workout can change your mindset into a positive one. I’m guilty at times making up excuses not to go for a run or to the gym but each time I decide to get into my workout gear and do it I feel great and energised, not just right afterwards but throughout the rest of the day. It also helps me sleep better.

 

These guidelines recommend 60 minutes of moderate to vigorous exercise every day for 13 to 17-year-olds. For over 18s, the guidelines are a bit looser and can start as low as 30 or so minutes of moderate activity per day.

The health benefits of regular exercise will be noticed in a short time. What’s more, the positive effects of regular exercise may last for a substantial period of time.

P.S  I’m happy to announce all of my DVD fitness workouts are now available to download1

My Clients who I train once a week use my workout videos in conjunction with their daily walking.

Click and check my Pilates and Strength Home workout video.

It’s time to start looking after your mind and body! Start today!

 

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From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

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Fitness Pilates               

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Disclaimer

The information contained on Vitahealthandfitness.com website and the social media channels is general in nature and for informational purposes only. The information provided does not take into consideration individual circumstances and is not intended to substitute the advice provided by your own physician or other medical professional.  Please contact your health care professional for any health-related conditions or concerns.The author of this content can not be held liable for any claim or action as a result of utilising information provided on this site or social media channels

How Much Time Does It Take to Make Your Belly Flat?

Flattening your belly isn’t all about Vanity, it’s also important for your inner health.

Excess body fay % around the stomach may increase the  risk of cardiovascular disease as well as metabolic disturbances.

How long you need to train the core muscles during workouts, and on a regular basis, to flatten the belly depends on the individual body fat % and fitness level.

Decreasing Body Fat %

All of the core training in the universe will not flatten your tummy if the muscles are covered in high body fat %. Core training will only burn a few calories, but not enough to reduce cms off your waist.

To lose fat all over your body and see a difference in your midsection, you need to decrease your total caloric intake while increasing your activity level.Remember your cardio and resistance training, in addition to core work, for a flat stomach.

 

Tip!  Reduce your alcohol intake.

Try a 14 day detox. No sugar or alcohol.   

Core Muscles- Pilates

Core Pilates exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

Back pain is a common side effect of a weak core. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not engaging our core, can lead to things like compressed discs in our spine.

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Training Recommendations

The core muscles are very resistant to fatigue, which means you can train them everyday unlike the other muscles of your body.  Choose five to eight different exercises that work the core in different directions, include flexion, side flexion, rotation and stabilization such as a plank. You can do one to three sets of at least eight or more repetitions, or until you feel fatigue. The time should be about 10 minutes to 30 minutes.

Try my Pilates workouts. Now available  Click to download/

Getting Results

Men tend to see results from training faster than women because they have higher levels of testosterone, and often, lower body fat. Age also plays a role. The bad news is the older you get the slower your metabolism and reaction to training. The good news is the key is to stick with your exercise program and core training to see long-term results.

 Good luck and enjoy the training and healthy eating.  
It’s time to start feeling good about you inside and out.  Start Today!