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How To Get Rid of Cellulite

Cellulite is not just limited to people who are overweight or have excess body fat. Everyone can have cellulite, including skinny people. Around 85-90% of all women have cellulite!

So how do you get rid of cellulite? Is there anything you can do?

First of all, let me explain what cellulite actually is.

WHAT IS CELLULITE?

Cellulite is fat, located in the dermis layer (just underneath your actual skin). The dermis layer contains connective tissue made from collagen, and the connective tissue is formed in a honeycomb shape. When fat cells increase in size, they push up against the connective tissue, making the fat cells bulge out through honeycomb, giving that dreaded dimpled appearance.

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WHAT AFFECTS CELLULITE?

There are a few things that can affect whether or not you have cellulite.

Body Fat

One of the key factors is your amount of body fat. The more fat you have, the larger your fat cells will be and the more dimpled your legs will look. The main cause of cellulite is the enlarged fat cells that you can see at the top of the above image.

Genetics

As I mentioned earlier, skinny people can get cellulite too. These skinny people can be skinny fat (i.e. appear skinny but actually have a high percentage of body fat) or they can be genuinely skinny with a low body fat percentage and still have cellulite (this is much more rare, but does happen).

Unfortunately, cellulite is partly genetic and may explain why skinny people with a low body fat percentage can have cellulite. The distribution of your body fat is influenced by your genetics and can determine if and where you will get cellulite.

Other Factors

Other factors such as skin thickness, strength of your connective fibers and blood circulation can also affect cellulite. Blood circulation is another one that may be influenced by your genes.

So now we now what cellulite is and what causes it; but how do we get rid of cellulite?

HOW DO YOU GET RID OF CELLULITE?

Cellulite is purely fat. So the BEST way to get rid of cellulite is to reduce your overall body fat. And the best way to reduce your body fat is to eat a healthy diet and be active.

Eating a Healthy Diet

Firstly, eating a healthy diet will assist with weight loss, which will mean that your fat cells reduce in size and the dimpled appearance will reduce. Easy as that!

Make sure you eat plenty of fruit, vegetables, fiber and whole grains, which will help to remove waste and toxins. Avoid all the regulars like junk food, processed food, sugar and excess salt.

Avoid Toxins Including Alcohol and Cigarettes

Alcohol and cigarettes harm your body’s lymphatic system. The lymphatic system is important for removing toxins from your body. Cigarette smoke also weakens the formation of collagen, which is what the connective tissues are made from, hence adding to your cellulite problems!

Drink Lots of Water

Drink 2L to 3L of water per day to help keep your body hydrated and flush out toxins.

Exercise Regularly and Be Active

Exercise regularly and make sure your workouts include a combination of cardio and weights. By reducing your body fat and replacing that fat with muscle, you will greatly reduce the appearance of cellulite on your legs.

If you have a job that requires sitting at a desk, make sure you stand up and walk around regularly. Keep that body moving!

What About Creams, Scrubs and Massages?

Unfortunately, there is no easy way out. You can try every cream, scrub, etc in the world, but it won’t get rid of the cellulite. There is no scientific evidence to prove that creams, scrubs and massage get rid of cellulite permanently. There may be some minor improvements but these are only temporary. Lots of creams and scrubs contain caffeine, which dehydrates the skin and can make it look firmer. But this is likely to only last 24 hours. If you do use a body scrub, it is best to use it the morning before you head to the beach!

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No Equipment Workout

No Equipment Workout

This week I did a QUICK, crazy good booty building HIIT workout and incorporated some ab work along with it.

This workout is definitely a must try! Especially when the gym is busy/you don’t go to a gym or you have little to no equipment. You don’t need a gym membership or gym equipment to get a good effective workout.

WARM UP: 

 Treadmill, 10 minutes of interval running/sprinting

– 2 minutes speed walking, 2 minutes running/sprinting

 Full body stretches before and after the workout.

CIRCUIT 1

30 seconds each exercise, repeat 4 times

A1. Medicine Ball Toss Burpee

A2. Reverse Crunches

CIRCUIT 2

30 seconds each, repeat 4 times’

B1. Squat In-Out Jumps

B2. Plank to Alternating Toe Touch

CIRCUIT 3 

30 seconds each, repeat 4 times

C1. Kettle Bell Burpee

C2. V-Crunch

FINISHER:

 Repeat circuit 3 times.

 A1. 20 second Plank Hold

A2. 20 second Plank Alternating Shoulder Taps

A3. 20 second Plank Alternating Arm Lifts

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Boost That Smoothie Bowl!

You probably know by now that I am constantly trying new supplements and remedies to enhance my mind and body. There are a lot out there

I am always curious and eager when it comes to trying new ones so when the Dr. Brandt team reached out to me about their Water Booster I was more than excited to incorporate it into my routine. This little bottle packs a serious punch. It’s a goji berry extract infused with the power house maqui berry. The combination of these two potent antioxidants helps fight the affects of free radicals and potentially help slow down the aging process. One dropper full is actually the equivalent of 15 cups of green tea. It aids in detoxing, which helps with clear skin and digestion. While I were super impressed with the benefits and easiness of the water booster, even I can sometimes get bored of just another thing to add to your glass of water. So when Dr. Brandt asked me to try it, I wanted to get a little creative with it and show you guys how you can switch up your recipes with these kind of supplements. Here’s the one way I have incorporated these magical drops into a recipe, allowing me to fuel my body and fight the effects of free radicals.

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What ACTUALLY Happens In Your Menstrual Cycle And How To Deal With It

WhatActuallyHappensInYourCycle_enIf there is one thing I know, it is that we are all entirely unique. The way our minds and bodies work is completely different from one person to another.

As humans, our sheer existence is miraculous. But being female, this miracle is multiplied. There are so many things about our makeup, that although can be both annoying and frustrating at the best of times, is also beautiful and capable of creating life. Yep, you know what I’m talking about.. your period.

The hormones that govern your menstrual cycle affect both your body and mind, and can lead to mood-related, PMS symptoms like anxiety and even depression.

Your hormones aren’t always or even the only cause of mood swings and disorders. With that being said, they certainly can have enough of an effect on some people to make it worthwhile understanding the co-relationship between your own mood and the stage of your menstrual cycle. This way you can be aware and do some things that might minimise the challenges some moods pose for you (and those around you!).

So a general guide to what our hormones are doing during a 28-day menstrual cycle would look like this:

Day 1 (first day of period) to Day 7 of your cycle (the average length of time of a period is about seven days, however this can be more or less depending on the individual).

Your estrogen starts out quite low, rising throughout these seven days of your cycle.

Moods that can be triggered in this phase:

  • Anxiety if you are sensitive to rising estrogen levels, and/or sensitive to physical symptoms and pain associated with menstruation.
  • High energy, both physical and mental, as the week progresses and estrogen levels build.
  • Pain and discomfort associated with cramps can be associated with irritability and lethargy.

Day 8 to Day 14 (or your ovulation day).

Estrogen keeps rising throughout this stage until it reaches a peak.

Moods that can be triggered in this phase:

  • High energy both mentally and physically.
  • A sense of confidence.
  • Anxiety due to high levels of estrogen. This can be associated with high levels of rumination, intrusive thoughts and an increased sensitivity to stimuli and stressors. You may be more irritable, wired, on edge, nervous or tense. You may even feel you are holding more tension in your muscles and body with things like sore neck, tight shoulders, tension headaches or grinding teeth. If you experience compulsive-type symptoms or panic attacks, they may be more apparent now.

Days 15 to 21 of your cycle.

Hormones seem to be all over the place this week. Progesterone rises; estrogen drops off slightly for a few days then rises again, and testosterone drops.

Moods that can be triggered in this phase:

  • Anxiety as your estrogen drops. Sometimes this can be buffered by the rising level of progesterone, which protects and calms your system.
  • Lows and depression can be triggered or exacerbated with lower levels of serotonin, associated with the drop in estrogen. Not all bad though as for some your mood can lift again as estrogen goes back up toward day 21 of your cycle.
  • Calm can be associated with both the rising levels of estrogen and progesterone towards the end of the week (take note this could be the “calm” before the storm of week 4 and PMS).

Days 22 to 28 of your cycle.

Estrogen and progesterone drop significantly and dramatically.

Moods that can be triggered in this phase:

  • Anxiety, including rumination, excess worrying and even anticipatory anxiety (ie becoming anxious about getting anxious).
  • Low mood and depression. The lows of last week may be incomparable to the sudden drop in mood as levels of estrogen and serotonin plunge, with no progesterone to provide protection.
  • Hunger may escalate to binge-eating or excess.
  • Feeling angry, irritable, or snappy.
  • Insomnia.

The pattern of mood changes are NOT going to be exactly the same for everybody or even for the same individual every month. It can be helpful though to take note of what mood changes there are for you generally each month and prepare to use some other strategies to compensate and/or alleviate the mood swings as much as possible.

 

These are some strategies you might find helpful for dealing with the stages of your cycle:

Mindfulness and relaxation.  
This can be any of the myriad of mindfulness techniques available, but it could be as simple as slowing down your breathing, listening to a meditation app; progressive muscle relaxation, colouring in or other distractions or hobbies requiring you to focus on awareness of your senses, your movement or your inner self and calming your mind. This can be helpful for insomnia, binge-eating, excessive cravings, anxiety, depression and other mood symptoms.

Regular exercise. 
Exercise can release endorphins and lifts mood, even if only for a few hours. Vigorous exercise may distract from pain, discomfort, worries, but also keep in mind that after exercise the body automatically shifts your heart rate and breathing rate back to a slower, more stable pace and can calm your body and mind down at the same time.

Releasing some of that anger or frustration on a punching bag may be just the thing you need on some days to regulate your mood. It may be helpful for insomnia, anxiety, depression and other mood symptoms. Regular exercise may be good for anticipatory anxiety, panic attacks, high-anxiety sensitivity, compulsive rituals, constant rumination or cognitive overwhelm, try more intense exercise and/or for longer.

However on the days of your period, it is often better to rest, and do either no or light/little exercise. Just enough to keep your body moving, but not to exhaust yourself. Listen to your body — if you feel like pushing yourself, do it. If you want rest and to rejuvenate (as most of us women feel is best throughout the days of our bleeding) then do that!

Try yoga. 
Yoga combines mindfulness with both slow and vigorous exercise. I would recommend vinyasa flows especially during days 20-28. But remember it is NEVER about punishing yourself or pushing yourself just to prove a point to anyone. Yoga can be helpful for insomnia, anxiety, depression and other mood symptoms.

Be sure to get enough sleep. 
For those times each month where you may not be getting a good night’s sleep, have a look at how you might be able to optimise it anyway. Have a relaxing routine, hot bath, soft music or candlelight in the lead up to bedtime and let yourself enjoy sleep. There are some sleep visualisations and night meditation apps that can be helpful to nod off to, as well as white noise apps to maintain a constant sense of quiet and calm. Sleep can help alleviate anxiety, irritability and low mood.

Avoid caffeine.
Particularly after 3pm when insomnia is a problem. Ideally avoid it and energy drinks altogether at those times when anxiety is switched on for you.

Avoid alcohol. 
It is a depressant and may leave you feeling lower.

Try drinking chamomile tea. 
It can be helpful in calming anxious moods and a ruminating, spinning mind. Peppermint tea is also really good for sore tummies!

Have nutritious meals.
You may like to cook fresh or if you find your lifestyle keeps you too busy, try keeping some pre-made meals in the freezer and healthy snacks in the cupboard for those times of the month when feeling hungry, or even “hangry”, is likely. This may reduce bingeing or eating empty calories. Take note of the healthy foods that satisfy your particular cravings or reduce hunger really quickly for you and stock up on these before you need them. It’s very much a case of “being prepared”.

Most importantly though – be self compassionate. If you think there might be more to your moods than hormonal fluctuations, please go and seek support from your doctor, psychologist or other health professional.

Love and light,

Caroline x

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MY WORKOUT ROUTINE PART II

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Working out plays a huge role in how happy we are and how active our whole day is. Focus on how fit, healthy and vibrant a workout makes you and don’t focus on losing weight. Also don’t force yourself too much. There are weeks where I don’t feel like working out at all and I accept that and enjoy it.

My favourite workouts are running, crossfit and yoga. For me it is most important to find something that I love. A workout that’s fun and  makes me forget about anything else thats going on.

To go for a run is so easy and refreshing. The fresh air is nourishing your body and clears your mind. I always feel so much better after a run and am glad that i did it. I usually run about 3-4 times per week for 45 minutes. I love to run in the morning as that makes my whole day more active and gives my metabolism a wake up call.

Lifting weight is a really big passion of mine as well and goes hand in hand with running. Without running I wouldn’t have the power to do an hour of crossfit class. I usually do 5 crossfit classes per week. If you haven’t tried it yet i highly recommend it!! It is so much fun, makes you stronger and releases a lot of stress.

Okay let’s talk about Yoga! I’m gonna go into detail in another post about it later. Yoga is one of the best workouts ever and is really made for everyone!!!!  Yoga really tones your whole body and is so much fun too!

 WORKOUT TIPS

  1. Do it because you love your body, not because you hate it.
  2. Focus on how fit and happy working out makes you rather than focusing on weight loss.
  3. Find out if you are a morning or night person and stick to that routine.
  4. Find a workout that you love!! Don’t be scared to try a lot of different workouts till you find the one that suits you.
  5. Workout whenever you feel like it and don’t stress about it too much.
  6. Find a workout buddy! Working out with a friend is much more fun than doing it alone. Motivate each other and get fit together.
  7. Eat as many fresh fruits as possible! The better you eat the easier it will become. Eating healthy is already doing half of the job. Working out will follow naturally as you will have so much more energy eating that way.
  8. You will never regret a workout! Remember that
NO-EQUIPMENT EXERCISES: DO THEM ANYWHERE, ANYTIME!

NO-EQUIPMENT EXERCISES: DO THEM ANYWHERE, ANYTIME!

Try these no-equipment exercises next time you’re not near a gym!

Your workout shouldn’t suffer just because you’re on a business trip, taking a vacation, or visiting friends for a weekend.  These on-the-go, no-equipment exercises can be done anywhere by anyone.

It’s inconvenient to pack workout equipment in your carry-on, but performing bodyweight exercises has positive effects on the body in the long run.  Research has shown that as we age, a decrease in muscle mass causes our metabolic rate to naturally decrease an estimated 3% to 8% each decade.

Try the following no-equipment bodyweight workouts to help you stay on track with effective exercise:

Burpees

Start standing feet shoulder-width apart, drop down to squat, then push up position, kicking your legs out. Pull your legs back in (looks like you’re back to a squatting position), jump up and land with your feet planted.

Squats

Squats are by far the King of lower-body bodyweight exercises. An alternative is isometric squats where you try to hold the seated position for a minute. Keep your legs further apart to really focus on your glutes, keeping your back straight. Having your legs close together will use more of your thigh muscles so try to keep them further apart to focus on your target area.

Lunges

A similar strengthening exercise to the squat, but it isolates individual legs. There are so many ways to do lunges to keep your core strong during your travels. Remember to keep your back straight as you step forward and focus on the side glute muscles. When in position, you should be able to feel that your side glutes are tense. Try lunges in motion, on the spot, and side lunges always alternating legs.

Run or walk

Running and walking are also great ways to improve your cardiovascular system and explore the areas you are visiting. Go for 30-45 minutes at a time that suits you. Regular running and walking are also great ways to improve your general physical and mental health so you will never be at a loss.

Prone glute raises

This is often known as the ‘bridge’ where you lay on the floor with your knees bent in a 45 degree angle with your feet and arms flat on the ground. Then lift your buttocks, focusing on using only your glutes to do this and release back into position.

Push ups

Good for the chest, arms, and core. If push ups are too difficult, rather than hoping on your toes, use your knees. You can also do negatives where you just lower yourself to the bottom of the movement.

When you’re on the go…

Don’t forget to get your daily dose of protein and collagen! Another post about collagen will be up on the blog soon..

 

Love and light,

Caroline

NO-EQUIPMENT TOTAL BODY WORKOUT

NO-EQUIPMENT TOTAL BODY WORKOUT

Break a sweat anytime, anywhere with this no-equipment, total body, bodyweight workout.

That’s right, it’s back-to-basics fit friends. Exercise is no longer confined to treadmills, squat racks and dumbbells. In fact, if you are training at a gym, I bet you’ve noticed a lot more action in the functional strength training area.

It’s amazing what you can do with just your bodyweight — from plank and push-up variations to squat and lunge combinations that leave no excuses for skipping a workout whether you’re at home, the office, a hotel, or grandma and grandpa’s for the holiday’s.

Regardless of where you’re training, these five effective, no-equipment exercises need to be part of your workout routine.

In this challenging repetition-based, total body circuit you will burn calories, build explosive strength, raise your heart rate, and seriously break a sweat using your bodyweight.

The Workout: No-Equipment Total Body Traveling Workout

Perform each exercise for 10 repetitions, then take a 30 second break. Then perform each exercise for 9 repetitions, followed by a 30 second break. Then perform each exercise for 8 repetitions, 30 second break. Continue this format working your way down from 10 repetitions per exercise to 1 repetition per exercise; so you’ll repeat each exercise x 10 sets for a total of 55 repetitions per exercise.

  1. Walk Out to Plank
  2. 2-Pulse Lunge + Switch (10/9/8…reps per leg)
  3. Down Dog + Push Up
  4. Curtsy Lunge + Squat (10/9/8…reps per leg)
  5. Burpee + Plank Jack

 

30 second rest between sets.