Monthly Archives: October 2012

Team Beachbody is RONSEAL!!!! It does what it says on the tin…


Cannot recommend Beachbody highly enough to you all…Having been an avid user of many of their workout DVDs and some plans to, I have been committed to Insanity workout for the past couple of years and have now added the HIP HOP ABS DVD collection (2 cases with many variants) with a workout plan, it is amazing, even after one week, but that is what we come to expect from this company.


Do at your own pace, as frequently as you want, or follow the plan for a week or a month, results are guaranteed…

I do not use the protein or energy shakes or foods, but that is simply personal choice.

Killer Kettleball Routines 300 Calories in 15 mins


Unlike many here-today-gone-tomorrow fitness crazes, kettlebell training is a time-honored technique that’s just finally getting the attention it deserves. Since the weight isn’t evenly distributed, using a cast-iron kettlebell forces your stabilizer muscles to work harder. As a result, you’ll carve your core, sculpt your shoulders and back, and tone your butt and arms, as well as build power and boost endurance.

As for its calorie-burning capability, the average kettlebell workout melts away 20 calories a minute, that’s 300 calories gone in just 15 minutes!

Try this total-body circuit from kettlebell expert and celebrity trainer Paul Katami, star of theKettlebell Konnect DVD. You can do it at home or in the gym to fry fat and tighten up from head to toe.

Workout details: Do a quick dynamic warm-up (1-2 minutes of jumping rope, jacks, or high-knee marches), and then do 1 set of the prescribed number of reps (or time) for each exercise. Move quickly from one move to the next with little rest in between. After you’ve finished the last exercise, rest 1-2 minutes, and then repeat the entire circuit 1 more time for a 15-minute, fat-blasting workout. If you’re up for a challenge, complete 4 circuits total for a full 30-minute session.

You’ll need: A kettlebell (5-15 lbs, depending on your level)

Disclaimer: Always seek medical advice prior to exercising and if you have any medical problems or medical complaints.  STAY SAFE.



Challenge your entire core (and more!) with this total-body exercise that’s great for building core and shoulder stability.

How to do it: Start in an elbow plank position, with the bell just behind your right elbow. Step one hand in at a time to press up into full pushup position. Reach your right hand under, grab the bell, and drag it to the other side. Lower back down into modified plank one arm at a time. That’s one rep. Complete 12 reps, alternating sides each time (6 reps per side).


Get ready to work it with this combo move.

How to do it: Hold the kettlebell in your right hand and stand with your feet slightly wider than hip-width apart. To perform a basic high pull, lower into a squat, swinging the bell through your legs, and as you stand, pull the bell back, bending your elbow [as shown in the top right photo]. Immediately lower into a squat and perform a burpee on top of the bell [bottom photo]. Return to start and repeat. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.

Training tip: The bell hand in the burpee takes very little weight, so it’s almost like a single-arm burpee on the free hand. Never press directly into the bell in the pushup position.



This power move incorporates the entire body, but it really engages your abs during the press.

How to do it: Stand with your feet hip-width apart, with the bell in your left hand in rack position, right hand tucked under your left palm. Push your hips back and bend your knees to lower into a squat, and then quickly explode upward, pressing the bell overhead, reaching your right arm down by your side. Return to rack position and repeat. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.



Build strength in your biceps and forearms while you shape up your lower body with this compound exercise.

How to do it: Start with feet together, holding the bell in your left hand. Step back with your left leg, lower into a lunge, and perform a bicep curl (bell bottom down). Immediately return to the starting position. Do 12-15 reps in a row on each side.



The core comes alive on this one! It’s a combo of a basic squat and a windmill.

How to do it: Start standing, feet together, with the bell in your right hand in ‘rack’ position (the bell should rest on the back of your hand with the handle running diagonally across your palm). Step out to the left and lower into a squat as you press the bell to ceiling and reach your left hand down between your feet. Try to create a straight line between both hands with your arms, and then slowly return to start position. Perform the movement for 30 seconds on each side (60 seconds total) with no rest in between.

Training tip: Rotation through the midsection should be the primary focus.  Always track your eyes with the bell above you, watching the bell the whole time, and carefully return to the rack position at the start.




It’s a hybrid between a squat and a deadlift. A swing is a skill exercise that requires power and momentum.

How to do it: Stand with your feet together, holding the kettlebell in front of your thighs. Step out with your right foot, push your hips back, and lower into a squat. Maintain the natural arch in your spine as you swing the kettlebell between your legs. Swing the bell up in front of your chest (arms stay extended) and quickly step your right foot back into your left. Do this movement as many times as you can with good form for 30 seconds with your right leg, and then 30 seconds with the left.

Source: Shape Magazine


Chalk your hair

Pastel hair was a huge trend that we saw dominating almost all runways this Autumn be it Chanel orMarc Jacobs. Good news is that you can achieve a similar effect sitting at home and without breaking the bank. Don’t be scared of experimenting with this trend, as not only is it cheap as chips with chalks retailing between £5 to £20 depending on the variety of colours you want at most craft stores,  it is also temporary and gone after a hair wash.

Get your creative juices flowing as almost any pattern in the hair looks beautiful with these magical chalks. Loved the recent ombre trend floating amidst celebrities this season? Go ahead and chalk just the ends of your hair and look like you have stepped out of a salon after a dip dye session. Or have you always preferred the traditional, feathery and wispy highlights then we’d suggest opting for a gorgeous teal, purple or turquoise for highlights and a fuchsia pink or a rustic red when trying this out on an ombre hairdo.

All you need to do is to wet your hair, powder pigment when mixed with water will deliver more impact. Also remember to twist the section of the hair you are trying to colour as the chalk will release more colour that way. We suggest rubbing the chalk in a downward motion towards the end of your hair to avoid a tangled mess. Once you have the desired colour dispersed in your locks, dry it fully with a blow dryer and seal the colour in with a hair straightener or a tong. Adding a hair mist to finish off like Paul Mitchell’sMoisture Mist will ensure longevity of colour.

Tips & Tricks

–          For a customised tie and dye effect, apply two colours on the same section of hair.

–          Effects look dreamy and more professional on curled hair so scrunch it up!

–          Wearing chalked hair in an up-do or a plait ensures an effortless, toned down effect.

–          Make sure to wear protective clothing whilst chalking as it is likely to be ruined.

–          Burnt orange, rich purples and deep auburns are fab for the Autumn/Winter.

Butter swaps


Healthy Swaps

Dividing the 3 tablespoons of butter a week we eat between 21 meals is an arduous task. Fortunately, there are many healthy swaps you can make to replace butter:

  • Choose mostly unsaturated oils like olive and safflower when cooking.
  • Use pureed avocado in an equal amount in place of butter in any recipe. In an ounce, it is half the calories and fat, and introduces 2 grams of fibre as well as some potassium.
  • For baking, use apple sauce or banana 1:1 instead of butter and at a quarter of the calories and virtually no fat. If the sacrifice in flavour is too much, go half and half.
  • Replace fat calories from butter with other heart-healthy sources like nuts, seeds, avocado, and fatty fish.

20 reasons to walk…


1. Helps weight management

2. Accessible to all

3. No special equipment needed

4. Easy way to be active

5. Reduce symptoms of depression/anxiety

6. Low-impact exercise

7. Lowers bad cholesterol

8. Raises good cholesterol

9. Lowers blood pressure

10. Reduce risk of some cancers

11. Reduce risk and help manage Type 2 diabetes

12. Improves mood

13. Maintains strong bones

14. Reduce risk of heart attack

15. Less likely to lead to injury

16. Reduces stress

17. Reduces risk of heart disease

18. It’s free

19. Builds aerobic fitness

20. Maintains lean muscle tissue

A guide to healthy tea

With all the bad publicity, taxes, and bans levied on sugary beverages, hopefully fizzy drinks
intake are down a notch. Meanwhile, tea is gaining steam as a healthy exchange to enjoy a little
flavour in place of water and save calories. The problem is some drinks touted as tea put sugary
beverages to shame in the fat, calorie, and sugar department. Others are marketed as better
options on the drink menu, when in fact they’re just another cup of mostly sugar water.
No Go Bubble TeaBubble Tea also known as Boba, or pearl tea is a drink that’s anything but healthy. It does have many variations, including fruit-flavoured or milk teas with its base ingredients as black tea, condensed milk, honey or sugar, and tapioca balls. A standard 12 oz. serving is about 500 calories. If you’re wondering where all the calories come from, the tapioca pearls alone are around 100 calories an ounce, and depending on the size of the cup, 2 to 3 ounces of tapioca pearls may be added. The added milk is usually whole milk and when you add to that the fruit flavoring, which is usually syrup, it can bust your calorie count wide open for the day.

Better: Go for the basic milk tea that’s iced, as opposed to the blended fruit flavoured options. Ask if low or skim milk is available and ask for a limited amount of tapioca pearls to save calories.

Best: You can forgo all added sweeteners by blending ice, tea and milk with chunks of fresh fruit.

Bu-bye Traditional Thai and Chai

The drink is made by adding condensed milk, sugar, and orange blossoms to black or red leaf Thai tea. If you get a 12 or 16 oz. serving, which most restaurants serve when you dine in, that drink could add over 300 calories. Not to mention that some restaurants use half-and-half to top off the drink and make it creamier, adding more fat and caloric-insult to diet injury. Maybe you’re thinking a similar black tea, Chai is the way to go. But, if you ask that your Tall Starbucks Chai Tea Latte be made with nonfat milk, you’re still staring at 160 calories. Don’t say a word, and it’ll be made with 2% milk, adding 30 more calories.

Better: Get your Chai Tea fix at home and save 120 calories with this recipe from Whole Food Market. Taste Nirvana offers a ready-to-drink Thai Tea Latte in a 9.5 oz. bottle that will help you keep your portion size under control and is just 130 calories.

Best: Opt for a Spiced Chai tea bag. It’ll give you the taste you crave, without artificial sweeteners or added sugar, and absolutely no calories (or add a splash of low-fat milk for a few calories).

Too Sweet Tea

McDonald’s Sweet Tea is water, sugar, orange pekoe, and pekoe-cut black tea which even in a small 16 oz. cup, serves up 36 grams of sugar and 150 calories. If you’re above the drive-thru, even Jamba Juice is in the sweet tea market with their Tea Infusion drinks. In addition to fruit juice, which is listed first in the ingredient list, there’s also lemonade added to your organic green tea. 

Better: Ask for the smallest size made with half cold water. You’ll still get what you want, with half the calories.

Best: Ask for unsweetened tea which is up for the taking at each of these restaurants. If you must, add lemon and a pack or two of sugar on your own. This will add between 20 to 40 calories.

source: Healthy Eating
If you want to have a flavor-added tea, you can get black or green tea with real fruit infusions in tea bags or loose leaf varieties to brew at home. It’s the best way to enjoy the taste and health benefits of tea.

Sculpt Your Legs While Sitting

Below are a few exercises that you can do while sitting to sculpt your legs. These are the perfect resistance training additions to your usual fitness regimen. They can be done in front of your computer at work, on the couch at home, at the kitchen table, or even on your bed.

All you need is something to sit on (chair, bed, stool, bench etc…) and as always you can use a set of dumbbells for more resistance if needed.

  1. Seated Slides: Take an old magazine and slide it out to your side with your foot while sitting and return to start. Make sure to complete the slides on both legs.
  2. Leg Extensions:  Extend each leg until it become straight and back to start.
  3. Seated Calf Raises: Lift your heels off the ground and back down.
  4. Chair Dips: With your fingertips at the edge of the chair and your elbows pointing toward the back, dip your bottom to the ground (off the chair) while remaining in seated position and return to the chair
  5. Seated Ab Rotations: With a weight (or book) in hand and while Keeping the hips and knees facing forward, rotate the torso to the right as far as you comfortably can. Focus on squeezing the muscles around your waist.

Complete each of the moves listed above for 12-15 reps at the top of each hour or fun & effective workouts to do this weekend.

Remember, try to at least stand up for a few minutes each hour if your day requires you sit. Even if you can get these exercise moves done while sitting, standing can make a huge impact on keeping your muscles engaged and your metabolism flowing while you are at work.