Health & Lifestyle: Get Healthy Together - How to Become a Fit Couple #AD

As we couple up, we tend to put our gym routines and morning runs on hold and enjoy the comfortable company of our partners. However, we should all strive to be healthy and strong, no matter what. Unfortunately, if you or your partner isn’t on board with exercising and getting fit, things can get even harder. But, there are many ways you can hit the gym together and make exercising a fun activity that will allow both parties to reap some health benefits. Here’s how to become a fit couple and get healthy together.

Find something you both like 

This is the first and most important part of exercising with a partner, finding something you both like to do. If one of you isn’t enjoying what you’re doing, you can basically forget about reaching your fitness goals as a couple. If your partner loves to hit the weights but you don’t, there’s no point in forcing yourself to do it. You will end up resenting both them and exercising. On the other hand, if you know you both love spending time outdoors, you can grab some mountain bikes and have a vigorous ride in nature. This way, you’ll both feel great after and be able to support each other on your journey. 

Try partner exercises 

While there are plenty of exercises and activities you can do separately, it would be super fun to try some moves that require teamwork. Sure, your SO can spot you while you lift or be a cool chatting partner as you ride bikes, but you can also try some tandem exercises like partner heal taps or partner press and row. Your partner can also help you with stretching or you can finish your workout with a light yoga flow for two. If you love to laugh together, there are various couple’s yoga positions you can try out. 

Be on the same page with nutrition 

If you come home and grab a protein shake while your partner digs into some ham sandwiches and Snickers bars, you’re not going to have a good time. Nutrition is an integral part of getting fit, so don’t let it stand between you and your goals. Make sure you’re both in line when it comes to your daily meals, otherwise, you’re probably going to fall off the wagon and lose all your progress. Make a weekly meal plan you both like and stick to it. 

Treat it like a date 

You can have many date nights at the gym, running at the park or hiking the trail. Instead of bringing your phone, use your workout as an opportunity to catch up, have fun and laugh together. If you’re still in the early stages of your relationship, you might want to take better care of your sweaty feet so that you’re not so embarrassed on your date. But, later on, you’ll both laugh at just how sweaty you got and have a great bonding experience. 

Be open-minded 

While it’s very important to enjoy the activity you’re doing, you also might want to have an open mind. For instance, if you’re into Crossfit and your partner wants to try yoga, make sure not to dismiss it right away. You might really enjoy it, plus compromise is always sexy! 

Don’t compete 

There’s a huge possibility that the male partner will be able to do more push-ups or that the female partner is more flexible, but make sure not to compete and try to keep up. No one has the exact same fitness levels, so if you go too hard, you can end up hurting yourself and putting your fitness plans on hold. 

Be supportive 

Remember that you’re on this journey together and you need to be each other’s cheerleader. If your partner is struggling, don’t tease them. Support your SO and it will make both of you more motivated. Also, if your partner is willing enough to try something new, don’t constantly correct their form and show what they need to do and how—it’s annoying. Instead, try your best to be supportive and they will get the most of their workout even if they are beginners. 

Hopefully, these tips will inspire you to pursue your couple fitness goals and you’ll grow to love your workouts for two. Stay motivated and soon you’ll be the best looking couple on the block!

[This is a sponsored post - stock image from Form Fitness]

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My Health & Fitness Journey: 10 Things I've Learnt and How I've Lost Weight (No Crash Diets!)

For those of you that follow me on Instagram, you may have seen me post a couple of health and fitness updates throughout the past year. Many of you have been asking me what exercise I do, how often, how I've lost weight etc, so I thought I'd compile a special feature on here to share what I've been doing.

A Little Background Info

Last year I turned 31, and a month or so before, I witnessed a relative spend some time in hospital. It triggered something in me - it was time to start thinking about the future properly and addressing some ongoing health concerns which had been progressively getting worse. Throughout my 20s, I've been battling an autoimmune illness which has meant that I'm prone to getting regular bouts of cold and flu, and has at times, left me thoroughly exhausted and bedridden with my whole body aching. My migraines and eczema flare-ups were becoming more severe and frequent, I was having lots of stomach pains and was eventually diagnosed with IBS, and my mental health was suffering due to Stress, Depression and Anxiety. On top of all that, my weight was continuing to go up and up which only added to all of the above problems and my self-esteem and confidence was at an all-time low.

How I Got Started

I've always followed a lot of fitness people on Instagram and one day, I decided to try out a Joe Wicks HIIT workout on YouTube. It lasted 10 minutes and I could barely get through 5, that's how unfit I was. However, I was determined not to buy the next size up of jeans and started doing 10 minutes of HIIT here and there throughout the week. I gave up a lot of times, especially during the first three months, but when I started to see the physical changes, I stuck with it. The progress was a lot slower than I wanted it to be due to these constant stops and starts, so don't worry if you're the same and struggle to motivate yourself. Just treat each day as it comes and if you didn't manage to do a workout today, make sure that you do one tomorrow.

Getting Into Healthy Eating
Much of my diet throughout my 20s was mainly based on convenience foods - anything that was ready in 10 minutes was a good thing! I picked up a lot of bad habits from my family who have never been into healthy cooking, as well as from housemates (being a student doesn't help!). I watched a lot of cooking programmes on YouTube and started to mess around in the kitchen trying to recreate some of the meals. I had a 50/50 success rate in the beginning, but I'm now a much more confident cook and when I'm in the right mood, I actually enjoy it! I've tried a lot of new foods and I'm currently focusing on improving my gut health to lessen the symptoms of my IBS.

How Much Weight I've Lost
I started this about a year and a half ago and I've managed to lose just over two and a half stone, going down from a UK size 12/14 to a size 6/8 on top and size 8 on the bottom. I no longer weigh myself and now stick to taking measurements around my waist and bum every so often, but I'm pretty happy at this maintaining stage.

The Exercise I Do Now

Doing HIIT and spinning is amazing for blasting away excess fat, but I didn't feel all that stronger in myself. To remedy this, I've added in some weight training and also do Pilates and Yoga for additional strength and a healthy mind. I get bored very easily though, so I like to switch things up throughout the week to keep it interesting. I generally workout 3-4 times a week, but this does vary depending on my energy levels and overall motivation. I try not to get too stressed about it if I miss a workout as I'll try again the next day. Side note: I do all of my exercises at home as the very idea of setting foot in a gym gives me a panic attack - that's not for me! Plus it's cheaper this way anyhow ;)

10 Things I've Learnt

1. Doing 10 minutes of exercise every day is better than doing an hour-long session at the gym once a fortnight.

You don't need to spend hours in the gym to lose weight, tone up or feel physically stronger. When I started, I only did around 10 minutes of HIIT 2-3 times a week for about a month before I started getting into it and the pounds were beginning to slowly come off just by doing that. Check out Joe Wicks on YouTube and Davina McCall's Toned In 10 to get you in the right mindset.

2. Stop Making Excuses. Seriously. Just Stop It.

The one thing that I love the most about anything do to with fitness and losing weight, is that you simply can't buy the perfect body. If you want to lose weight properly and keep it off, you have to work hard at it and anyone can do it, regardless of how much money you do or don't have; whether you have kids or not. Stop making excuses and get on with it.

3. If you can spend 3 hours a day on social media, you can do 10 minutes of exercise.

If I had a £1 for every person that I see on social media complain (constantly) that they haven't got any time to do any exercise, to meal prep or to cook a proper meal at least once a week, I'd be a multi-millionaire! You do have time - stop wasting it scrolling through mindless memes and reading the comment sections - get off your phone and go and workout instead!

4. Crash Diets & Detox Teas - They Don't Work In The Long Term So Please Stop Buying Them

Sure, only drinking laxative teas for two weeks will show you a lower number on the scales, but the minute that you start eating solid food again, that figure is going to go up and you will end up putting on any weight that you temporarily lost (and usually more). They're a stupid fad and aren't a sustainable way to keep weight off, so please stop wasting your money.

5. Look After Your Gut

You may have heard about Gut Health in the news as it's been a huge wellness highlight over the past two years and when you stop to think about it, it's actually just common sense. For a good starting point, Liz Earle's The Good Gut Guide is very useful for beginners, and both Lee Holmes and Dale Pinnock have some excellent books for more in-depth guidance. I would also recommend looking into Ayurveda which has Gut Health (or 'Agni / Digestive Fire') as one of its core concepts.

One of my Foodie Friday posts - Quinoa Pizza!

6. Learn To Cook From Scratch

This time last year I barely knew how to boil an egg, but if you're serious about losing weight and improving your health, you really need to learn how to cook your own wholesome, healthy meals from scratch so that you have full control over the ingredients and portion sizes. Cooking tutorials on YouTube are brilliant and I have a stack of cookbooks from popular foodies such as Deliciously Ella and the Hemsley sisters. I also post regular Foodie Friday features on here so keep an eye out for those.

7. A Cheat Meal Is OK - A Cheat Day Is Not

If you've been sticking to your exercise routine, indulging in one cheat meal a week is not going to completely derail your fitness goals. In fact, I find that they're a good way to stay on track because it helps keep you sane mentally and combats certain cravings. However! A whole 24-hour binge day, when you haven't reached your target weight yet, will definitely cancel out any calorie deficit that you've built up over the week so just stick with the one cheat meal. 

8. Meal Prep Sunday

I've gotten into the habit of planning my meals in advance by doing some kind of meal prep on a Sunday so that I know what I'm going to be eating that following week. It stops you from wasting food and is a great way to stick to a weekly food budget. Visit your nearest charity shop to look for cheap cookbooks or check some out for free from your local library to get meal ideas. The internet is full of inspiration as well of course!

9. Ditch The Scales

I'll be the first to admit that it's easy to become fixated on what your weight is when you can see it so clearly in plain numbers on your scales, but honestly, one of the best things that I did was to throw them away. Your weight will fluctuate throughout the month (more so with women who typically carry more water weight than men, especially when you're on your period) and let's not forget that muscle weighs more than fat anyway. I found that keeping track using a tape measure around your waist, bum etc, was much more useful for my own personal goals.

10. It's Not A Diet, It's A Lifestyle

I hate the word 'diet' because it has so many negative connotations within our society and is often associated with misery and starvation. Instead, for successful weight loss where you keep it off for good, you should think of it as a lifestyle and not something temporary. I know it sounds cliched, but you want to strive to be the best version of yourself and not a yo-yo dieter who cycles between binges and deprivation. Being healthy, for body and mind, is a long-term game plan.

Going forwards: Whilst I love the fact that I've lost the extra weight and feel physically stronger, I'm still struggling with the mental health side of things and exercise alone hasn't improved my migraines as much as I'd hoped, so there's a lot I have to continue working on. It's definitely a journey but at least I've made a start!

Are you into health and fitness?

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Foodie Friday: Chocolate Protein Pancakes (Vegetarian recipe)

With Summer just around the corner, I've been trying to fit in some more exercise sessions to tone up, and I'm now including more protein in my daily diet to help build up and repair my muscles. These Chocolate Protein Pancakes are one of my favourite ways to up my protein intake and they are super easy to make.

As much as I'm interested in health and fitness, there's one thing that I can't stand (actually there's quite a few, but let's keep on track here), and that's protein shakes. I've tried a lot of different brands and flavours and nope, I'd still rather eat my protein, rather than drink it! So what's a protein shake-hating girl to do? Make Protein Pancakes of course!

These pancakes are ridiculously easy to make and they really help to refuel your body after a sweaty HIIT workout. They also feel like more of a 'treat', so if you're finding healthy food boring or are tiring of the ultra-dry taste of most protein enhanced snacks, give these a go instead. You can use any kind of Chocolate flavour protein powder that you like, but if you fancy switching it up, why not try a different flavour like Vanilla or Strawberry? Top with fresh seasonal fruit and you're set for the day.

Ingredients: (makes 2-4 pancakes depending on how big/thick you want them)

• 2 Bananas (very ripe ones work best)
• 2 scoops of Chocolate flavour Protein Powder (I used Prana Protein)
• 2 Free-Range Eggs
• 1 tsp Coconut Oil
• Fresh Fruit (optional to serve)
• Honey or Agave Nectar (optional to serve)

Method:

• Roughly chop up the Bananas and add them to a blender with the Eggs and Protein Powder. Blend until you get a mostly smooth, batter-like consistency.
• Heat the Coconut Oil in a frying pan and pour out the pancake mix into your desired portion sizes. Cook the pancakes for a minute or two on each side.
• Transfer to a plate and serve with Fresh Fruit and a drizzle of Honey. Enjoy! 

Do you prefer to drink or eat your protein?

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Introducing: SportFX - Sweatproof, Gym-Friendly Makeup & Skincare

Whether you wear makeup to the Gym or are just looking for a long-wearing makeup range to last you through a busy day at work, SportFX is a brand worth looking into.

I recently read a magazine article where they polled 100 female gym goers and found that at least half of them regularly wear makeup to the gym. The main reason given was because they said makeup helped to give them a confidence boost, which I can totally understand. Sweating it out during a session of Hot Yoga or Weight Training can leave you looking like you've just run a marathon, so if wearing makeup to the gym gets more women into doing regular exercise, then I'm all for it!

Surprisingly though, whilst many makeup brands now offer longer lasting foundations, there aren't many around who have a full range of gym-friendly, sweatproof products which is why I was so curious to try out SportFX. Their entire range is described as 'active makeup and skincare' with innovative long-wearing, sweatproof formulas. Best of all though, their products are very affordable (think high street/drugstore prices) so I couldn't wait to put some of their bestsellers to the test.

 SportFX Cool Down Primer & Recovery Gel* (30ml, £9.99)

If you want your makeup to stay put, applying a primer is one of the easiest steps that you can take to ensuring that it looks good for longer. This gel-based Cool Down Primer promises to be high endurance and contains Aloe Vera Gel, Vitamins C, E & F and the anti-inflammatory Panthenol, to instantly soothe and calm down any redness. It feels really nice and cooling on the skin and provides a lovely smooth base for applying makeup. I put it through its paces during a sweaty cardio session and it really does help to keep everything in place, plus my face looked a lot less flushed and red too - win win! This would be a great primer to use during the Summer months as well. 

 SportFX Balance Boosting BB Cream SPF 20* (30ml, £12.99)

I wasn't expecting much from this Balance Boosting BB Cream as I've tried some similar products from a few other brands in the past, but this one certainly fared better than those. Like the primer, it has a special high-endurance formula which is both fragrance and paraben free. The BB Cream comes in four shades (Medium is pictured above), and is enriched with antioxidants to protect the skin. The formula is quite thick (and best applied with a sponge), but it's sweat-resistant, breathable and matte, and the coverage is what I'd expect from a BB Cream. This held up really well during the sweaty cardio session and was still looking good afterwards. Thanks to the added SPF 20, I'd recommend this to anyone who is looking for a long-lasting, matte, light coverage base for everyday wear, and oily skins will particularly love it.

 SportFX Blend & Go Makeup Blending Sponge* (£4.99)

To apply the BB Cream, I used the Blend & Go Makeup Blending Sponge which has an 8-sided design that can be used with liquids, creams and powders for a flawless finish. The sponge is soft, bouncy and easy to use, with the angled sides allowing you to get into those tricky areas, like around the nose, quickly and effortlessly. I also like using the tip of the sponge on its side for applying concealer underneath the eyes. A clever little makeup tool - well done SportFX!

 SportFX Sport Stamina Mascara* (£9), Shape Up Brow Pencil* (£7.99) & Definition Duo Eyeliner Pencil* (£9.99)

If you're going to wear any kind of eye makeup to the gym, it's a no-brainer that the formulas will need to be waterproof, and all three of these from SportFX proved that they were smudge-proof when I tested them out. The Sport Stamina Mascara is infused with a nourishing and strengthening formula, and contains ingredients such as Sweet Almond Oil, Mango Butter, Carnuba Wax, Coconut Oil and Beeswax. It gives the lashes a good boost of both length and volume, though it did get a little clumpy at the edges, but given its performance, I didn't mind too much.

The Shape Up Brow Pencil comes with an inbuilt spoolie on one end and has an angled pencil tip on the other. It feels a little too dry and waxy for my liking, but if you're prepared to work with warming it up beforehand, it'll happily stay put all day. The Definition Duo Eyeliner Pencil, on the other hand, has a lovely smooth formula that's highly pigmented and is super easy to use. One end features a dark brown and the other a black, so this skinny duo twist-up pencil is a must-have for eyeliner junkies.

 SportFX Performance Powder & Bronzer Compact Duo SPF 15* (13g each, £14.99)

To complete a full face of makeup, this handy Compact Duo features a mattifying powder on the top for a smooth and shine-free finish, and a slide-out bronzer underneath for an all over healthy looking sun-kissed glow. Both of the powder formulas are paraben free and have natural pigments to allow the skin to breathe. I really like both of them - they're finely milled, easy to apply and work with, and the bronzer looks very natural on. The compact has a decent sized mirror in the lid too, making touch-ups before and after the gym a breeze. 

 SportFX Raspberry Rhubarb Recovery Lip Balm SPF 15* (8g, £4.99)

This lip balm was the only product that I tried from SportFX which I was very 'meh' about, simply because it doesn't really do anything that a good quality lip balm does already (the hint of pink tint and the rhubarb custard scent were good though). It feels initially moisturising on the lips thanks to ingredients such as Shea Butter, but I did find that my lips felt dry again after an hour or so, which made me need to reapply it more often than I wanted to. There are so many other amazing lip balms in this price bracket that you can pick up, so I'd give this one a miss. 

 SportFX Time Out Face Mist & Fix* (30ml, £5.99)

For that final step in your makeup routine, a setting spray is an essential helping hand, and this one not only fixes your makeup in place, but it also can be used as a refreshing, hydrating facial spritz whenever you need it. The mineral oil and paraben free formula feels nice and cooling and helps to control shine, so your makeup stays looking fresh for longer. A steal at just £5.99 and the perfect size for tucking into your handbag to use on the go.

SportFX Face Off Duo Eye & Face Makeup Remover Wipes* (20 wipes, £6.99)

When you want to take it all off, these makeup remover wipes do the job effectively and quickly. The box of 20 wipes contains 10 sachets which have a specialised oil-based wipe on the left for removing eye makeup and waterproof mascara, and a micellar water infused wipe on the right for taking off the rest of your makeup. Both of these feel soft on the skin, work incredibly well and removed everything easily! 

Shop the full range of SportFX makeup and skincare at sportfx.com

Do you wear makeup to the gym?

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Health & Lifestyle: New Year’s Resolutions and Beginners to Running #Ad

Words by Dan Chabert: 2017 started running ahead of us and now is a great moment to start running along with it. Prepare your New Year’s Resolutions and tie your shoes, it’s time to run.

Challenge yourself this 2017 for a healthier, more active and exciting year. Whether you’re looking to run extra miles, drop some seconds from your personal record, or just get started in running; setting goals will give you something to look forward to. 

Consider running as your first option for achieving your goals this year. Losing weight, increasing overall health, enhancing durability and staying fit are all goals that can be achieved by running.

Basics of Running: Gearing Up and Starting

One the many great aspects of this activity are the few requirements it has. Probably the largest investment a novice runner will have to make is that of a good pair of sneakers and regular sportswear. For the shoes, I recommend that you buy decent running sneakers that fit you comfortably. You don´t want to come across with a sprained ankle or sore feet later on due to poor quality equipment. Quality goes over quantity when it comes to running shoes. 

Once you got your gear sorted out, it´s time to set the plan in motion. Choose a place to start is completely up to you. You should select an ambient where you feel comfortable with. A park should be an excellent option for initial training. Some people prefer to start on the treadmill, which is a good idea if you have access to one. While treadmills offer features such as speed and inclination, running outside is completely fine as well. Don’t feel obligated to join a gym; remember running is a free sport. However, if you’re already in the gym, adding weight training your routine is a plus.

Getting Stronger Every Day

So, your gear is set, your laces are tied, and you’re ready to run. Don’t forget that everyone is a beginner once. Some people expect to be able to complete a triathlon in a week, and are hugely disappointed to find out exercise requires effort.

20 minutes for your first cycles should do the trick, three times a week so your body catches the rhythm. You can gradually increase the intensity and frequency of your training sessions; however, be aware of your limits. You’re not trying to get yourself injured within the first month. Increase your mileage or speed at a controlled rate.

As you progress, you will get stronger and more confident in your capabilities. You´ll start to need fewer walking rests and notable changes will appear. Not only will you to start to look better, but you’ll also start to feel better. If you’re going serious on your running goals, start measuring your progress. Keep a record of your times, mileages and other aspects of your running. Keeping track of your progress is a great source of motivation. 

You started running, and you can’t help it but to feel awesome (and healthy). You’ve already got used to the feeling of your feet striking the floor; keep on it!

Toe to Toe with 2017

Imagine yourself by the end of the year when you have finished your 2017 running program. Not only you will be noticing the changes, those around you will also be able to notice them. When they ask you for your secret, you’ll tell them how awesome running is.

Don’t think of running as a hobby. Making it one of your priorities will give a healthy turn to your life. It’s not just losing weight; you’re doing your body a favour. Let running become a part of your lifestyle.

Ask yourself how badly you want to accomplish your goals. Most people don’t want it badly enough, and that’s where they fail. Many beginners quit under the excuse that they’re not physically fit; truth is they’re not psychologically fit. Determination can compensate for the lack of physic condition, and running is an activity that can be performed by almost anyone. Kids, seniors, men and women are all perfectly capacitated to run.

The hardest obstacles to overcome will be in your mind.

Writer Bio: Dan Chabert - Hiking addict, ramen eater, trail runner and entrepreneur. Currently handling several websites such as Nicershoes, GearWeAre, Runnerclick, Monica’s Health Mag and Runners101.

[This is a sponsored post]

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Christmas Gift Idea: Mio Fit Skin For Life Kit

If your best friend or sister is a fitness fan, Mio's Fit Skin For Life Kit will be the perfect accompaniment to their gym bag.

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