Why exercise SHOULD be part of your lifestyle

Everyone needs to organise and prioritise daily activities in their personal lives. What most people DON’T do is put their health first by making the time for regular exercise. Pressures of work and family often take a front seat and your health is left by the way side. Exercise shouldn’t be a chore but more of a nonnegotiable. When I talk about exercise I don’t necessarily mean vigorous weight training or high intensity workouts, exercise can be any form of physical activity from walking and running to Yoga and Tai Chi.

What we need to understand is that no matter how busy our lives get or how mentally drained we may feel, exercise will always make you feel better – you’ll feel fit, healthy, reenergised and positive.

Here are 6 great reasons you should exercise regularly:

1. ENERGY

It may seem counterintuitive but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run. Exercise improves circulation and strengthens your heart which in return will improve energy levels. Exercise supports the physical and mental demands of everyday life. And, if that’s not enough it will help you dance longer, play harder and live longer.

2. REDUCTION IN STRESS

Regular exercise helps alleviate stress by releasing “feel good” endorphins, leaving you calm, happy, and peaceful but with increased energy levels.

3. IMPROVED QUALITY OF SLEEP

Working out helps you fall asleep more easily, wake up feeling more reenergised, and feel the benefits of a quality night’s sleep. Exercise can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night.

4. INCREASED FLEXIBILITY

Over time flexibility can decrease up to 50% which restricts your mobility. Regular exercise not only keeps you strong, youthful and feeling great, regular stretching and myofascia release will leave your muscles long and lean.

5. BURNS BODY FAT

Exercise speeds up your metabolism by creating more lean muscle. More muscle means burning more calories and in turn reducing body fat.

6. BOOSTS SELF-ESTEEM AND FIGHTS DEPRESSION

The simple act of exercise and the “feel good” factor it generates leaves you happier in your own body, boosting your self esteem and reducing symptoms of depression.

WHAT’S STOPPING US?

So if exercise is so good for us and makes us feel so good, why are so many people inactive? The hardest part for sure is getting started. The idea of change terrifies many of us, but once you get into a regular routine, you wont want to stop. I’m not talking about a quick fix here. There is no magic pill or superfood that’s going to make this happen over night. I’m talking about long lasting sustainable change to reap the lifelong physical and mental benefits of exercise.

First ask yourself why. Why should you exercise? It will most likely be to gain one or even all of the benefits stated above.  Work out what motivates you and ease into it slowly and gradually build up to a regular exercise habit until it becomes part of your lifestyle.

Why not purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programme available on the SupaChick shop, and allow me to provide you with a monthly exercise routine that is structured enough to reach your goals but flexible enough to allow you to have a perfect “work hard, play hard” balance.

 

 

 

 

 

Build confidence – be Unstoppable, be a SupaChick

Confidence is the difference between “I can’t” and “I am unstoppable!” The number one rule to success is to believe in yourself…if you don’t have that self belief, no one else will believe in you. There is one common trait among highly successful people that is universal, no matter what it is that they are trying to accomplish: They believe in themselves. For most people confidence isn’t something that just happens, it is something that is developed over time. Here are 6 ways that you can build the kind of confidence that makes you truly unstoppable in life and become a SupaChick:

1.Set realistic goals:

The key to building personal confidence starts with being real with yourself. Know your abilities, know your limitations. Too often we expect more from ourselves and feel like a failure when we can’t achieve things that are, in reality, nearly impossible. Set goals that may not necessarily be reached tomorrow, but are within your ability to be accomplished – these could be short term, medium term or long term aspirations.

2.Face your fears and embrace them:

Fear is healthy in the sense that we can overcome it. There is nothing that builds confidence more than gaining the courage to face your fears – acknowledge them, do not give into them, they will not beat you. Fear exists for a reason, to get our attention and make us focus. Fear doesn’t exist to hold us back.

3.Pick your battles:

Set your goal, acknowledge the challenges and move through these challenges in a manner that allows for small victories. Don’t go “all guns blazing,” generate momentum through “baby steps” – little by little. It’s these small victories that add together to build your overall confidence.

4.Understand and accept your failures:

Failures do not mean its game over. They are simply lessons in how the task should not be completed as well as how it should be completed. Failure does not mean that we are inept, it just means that we are learning. Change your perspective from “failure” to “lesson learnt” is the best way to build confidence.

5.Let the right people support you:

The people you surround yourself with makes all the difference when it comes to self confidence. Even when it is not a group goal and it is a more personal goal such as getting fit and leading a healthy lifestyle, it is the “right people” that support you who nurture that confidence that you have in yourself.

6.Make tangible goals:

One of the easiest way to monitor, build and develop self confidence if to make them tangible. Decide what it is you want to achieve and then take time to write down what the tasks/goals are and what you think you need to do in order to accomplish them. As you tick off the little “baby steps” that are associated with the end goal, you start to build more and more confidence in yourself.

SupaTips:

1. Be real with yourself.

2. Face your fears.

3. Take baby steps towards your end goal.

4. Failure does not mean its game over.

5. Self confidence doesn’t happen over night.

Why not CLICK HERE to purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programmes available on the SupaChick shop, and let me support you in achieving your fitness & wellness goals and ultimately enable you to live a more active, healthy and confident life…

BE FIT, BE WELL, BE SUPA!

SupaChick x

Gym bag essentials that every SupaChick requires

Don’t you just hate it when you have found the time and motivation to drag yourself to the gym only to find out that you have forgotten essential workout clothing or personal necessities. Even the most well-stocked gyms lack the personalised items you require pre and post workout. By keeping these essentials in your bag, you will be set for a successful workout:

  1. Hydration—Keep a water bottle you reserve solely for gym use. Keep it clean, and full of water so you can easily hydrate throughout your workout. Even if you splurge and buy a sports drink or coconut water, having a backup is always a good idea.
  2. Cosmetic Bag—Keep a small cosmetic bag in your gym bag stocked with no less than: deodorant, facial/body wipes, lotion, lip balm, facial moisturiser, foundation, hand sanitiser, and just-in-case feminine care products.
  3. Hair Essentials—The hair essentials you require will vary depending on the length and style of your hair. Essentials include comb, brush, headband, hair tie, kirby grips, travel-sized hair product, and dry shampoo.
  4. Nutrition Bar—It is always a good idea to give your body an extra boost of protein within 30 minutes of a good workout. Sports bars are easy to pack, and bringing your own is cheaper than buying one at your gym – just watch the sugar content that may be packed into that one small bar!
  5. Towel/Wash Cloth—Every gym and fitness studio varies. Some offer clean towels for free, some charge a towel fee, and some do not offer towels. Even if you don’t plan on showering, bring a washcloth to wipe away sweat while working out, and a small towel in case any last minute plans arise, and you decide to take a shower.
  6. Cotton Socks—It’s happened to every SupaChick at least once. You head straight from work to the gym, only to find you forgot to pack gym socks. This leaves you working out sock-less, or in your dress socks. Remind yourself to pack socks each time you pack your gym bag, but stash an extra pair in your bag, just in case.
  7. A Wrinkle-Free Top—Plans are constantly changing, and you may find that instead of heading straight home after your workout, you have a few errands to run, or you meet friends for a quick bite to eat. So you need not get fully suited up again, keep a wrinkle-free top in your bag you can throw on post workout. 

These essentials above are of course in addition to your workout basics: workout clothing, shoes, and workout-specific fitness gear. I know, the list above sounds long, but it won’t take up as much room as you might think. Shape magazine offers a few suggestions on stylish gym bags that have all the compartments you need to store your essentials.

SupaTips:

  1. Prior Preparation Prevents Poor Performance – Pack your gym bag the night before you plan to go to the gym. Even if you don’t plan to go first thing, this will avoid you rushing around and potentially forgetting one (if not more) of your gym bag essentials.
  2. Use the 7 essentials “check list” above to ensure everything you need is in your bag and ready for use.
  3. Replenish your “gym bag stock” – miniatures/travel sized cosmetics and light weight clothing/towels ensures that your bag is that bit easier to lug around all day. However, by doing this you may find you need to stock up and replace a little more often, so make sure you keep on top of your stock ;).

Why not CLICK HERE to purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programmes available on the SupaChick shop, so you have one less thing to worry about when going to the gym, and a tailored structure to your session once you’re there…

BE FIT, BE WELL, BE SUPA!

SupaChick x

SupaChick

Is Dry Brushing The Supa Secret To Healthy And Glowing Skin?

For skincare, most SupaChicks spend the majority of our time and energy focussing on the neck up. But what about the rest of your body? Even if you apply a daily moisturizer, and use a loofa to exfoliate, you are missing out on one of the best ways to naturally detox, stimulate, and exfoliate your skin. What is this Supa Secret beauty trick? Dry Brushing!

What The Heck Is Dry Brushing?

Nope—dry brushing has nothing to do with your lovely locks. It is a detox method developed over 30 years ago by Finnish doctor Paavo Airola. It is an inexpensive, DIY method of detox and skincare, in which your only investment is a natural bristle body brush.

The whole process takes less than 10 minutes, and should be done 1 to 3 times per week. Start by using the brush to gently sweep across your dry body, working from your feet upwards and focusing on stubborn “fat holding” areas such as the legs, bum and stomach. Always brush upwards and towards the heart, then once complete, shower and apply a natural lotion or body oil – simple! I use Fushi Organic Cellulite Oil.

What Are The Benefits To Dry Brushing?

Although it is easy to forget, our skin is our body’s largest organ. It is an organ that naturally emits about 1/3 of toxins from our system. This means that if our pores are clogged, or dead skin is not adequately removed, then our skin cannot work at its optimal level. The benefits of dry brushing are many, but the most notable include:

  • Removes dead/dry skin
  • Unclogs your pores
  • Stimulates your lymphatic system to naturally expel more toxins
  • Helps to eliminate acne and cellulite
  • Provides the stress relieving benefits of massage
  • Promotes healthy and glowing skin

How do you Dry brush your body?

  1. Start Small—Begin by dry brushing a small area of your skin, such as your calf, to ensure that dry brushing does not irritate your skin. This is particularly important if you have sensitive skin. Always avoid dry brushing over any irritated areas, such as cuts, bug bites, etc.
  2. Be Gentle—One of the most common mistakes made with all types of exfoliation is assuming that more pressure will deliver greater results. However, the exact opposite is true. Be gentle when you dry brush, so you do not irritate your skin, and be particularly gentle in delicate areas such as your arms, stomach, and breasts.
  3. Don’t Overdo It—Start by dry brushing once a week to see how your body responds, then gradually work your way up to 2 or 3 times a week. Also, remember that your need for dry brushing is less frequent in your teens and 20s because your skin will automatically renew itself.

Here is an excellent video from Green Smoothie Girl that walks you through how to dry brush. Here’s to your Supa Beautiful skin!

SupaTips:

  1. Dry brush your body to naturally detox, stimulate and exfoliate your skin
  2. It is a DIY job that should take less than 10 minutes
  3. Start small, be gentle, and don’t over do it
  4. Focus on “problem areas” such as the butt, upper legs and stomach.

Why not CLICK HERE to purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programme available on the SupaChick shop, and introduce a workout routine that will flush toxins and burn superficial body fat, which alongside your regular dry brushing will leave you not only looking great front the outside, but feeling awesome from the inside too! 🙂

BE FIT, BE WELL, BE SUPA!

SupaChick x

SupaChick

SUPACHICK GIRLS NIGHT OUT – PREPARE FOR THE RECOVERY!

Life is all about balance. You must work hard and live well, but you also must reward yourself with a girl’s night out with your girl friends. Whether you are celebrating a birthday, holiday, or just enjoying a night out with the ladies, your celebratory cocktails will leave your skin and body looking and feeling less than its best in the morning. Turn to these beauty recovery tips below to help your skin recover ASAP.

Before The Fun Begins

If you know you will be heading out tonight, eat Supa healthy during the day, and increase your hydration. This will help to balance out the dehydrating effects of overconsumption. Also, eat before or as you drink. However, the Extra Supa Tip is to continue drinking one tumbler glass of water for every drink you order. I know, this is tricky when doing shots! Even if it’s not an exact science, keep a glass or bottle of water nearby all night long. Greatist provides a few additional tips for hydrating while drinking.

When You Come Home

I know, the last thing you want to do after a night out is tend to your skin. However, this step is one of the most important steps after a night of overindulgence. Before you head to bed, wash your face, moisturize, and drink 2-3 tumbler glasses of water—or another hydrating beverage like natural coconut water. The good news is these tips only take a few minutes, and effectively help your body to begin the rehydration and repair process.

The Next Day

Aim to sleep in as much as possible, but between work and your Supa busy schedule, you may not be able to. Start the morning with a refreshing shower, and, at least, another 2-3 tumbler glasses of hydrating fluids. Eat something, even if it is light, so your body has the energy required to begin the repair process—and take an over-the-counter pain reliever if needed. If you see that your eyes are red, use an over-the-counter eye drop. If your eyes are puffy, ease puffiness with cold cucumber, a cold spoon, or a refrigerated eye mask.

SupaTips:

  1. Set up everything you need the night before.
  2. Take off your make up before you go to bed and avoid the temptation to overdo your makeup the next day. Even if it is to disguise your hangover, too much makeup will only make things worse.
  3. Have a cold shower in the morning and eat and drink something as soon as you can
  4. Last but not least, try to stick to the same family of alcohol all night; drink wine all night, drink cocktails made with the same liquor, or drink the same drink all night.

Why not CLICK HERE to purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programmes available on the SupaChick shop, and let me help you brush off any unwanted weekend cobwebs and kickstart your new week!

BE FIT, BE WELL, BE SUPA!

SupaChick x

SupaChick

Coconut Oil – You won’t believe all the Supa things you can do with it…

Is it just me, or is everyone else noticing that womankind are going CRAZY for Coconut Oil? To be honest I don’t blame them…coconut oil is quite possibly the most versatile ingredient to store in your household. Aside from its culinary benefits, coconut oil offers many other benefits around the house, as well as many incredible and natural health and beauty benefits to help you look and feel Supa inside and out!

Coconuts Produce An Oil?

Whether you are a SupaChick on a mission to reduce the toxins in your health and beauty routine, or you simply want to find a few new health, body, and beauty boosters—coconut oil has to be part of the mix. This goes beyond buying a coconut whole, but to the electrolyte-filled coconut water—and the extremely versatile coconut oil

While cooking is certainly one of the most common uses for coconut oil, it is far from your only option. It might come as a surprise that such a sweet fruit can produce such a multifunctional oil, but my oh my, there is a Supa range of uses for it, and these are not just as part of your beauty regime…

What are the uses of Coconut oil?

  1. Add 8 to 10 drops of coconut oil to your daily application of body moisturizer, or 1 or 2 drops to your facial moisturizer. This will soften your skin, soothe inflamed skin, provide light SPF protection, and act as a natural anti-fungal. While coconut oil can be rubbed directly onto your skin, it needs a carrier crème to fully penetrate your skin.
  2. The next time you have a cold or congestion, skip the chemical-filled vapor rub. Instead, add a few drops of eucalyptus oil to a teaspoon of coconut oil—and rub it on your chest.
  3. Use coconut oil to remove makeup, even heavy eyeliner, mascara, and pigment rich lipsticks.
  4. Warm a 1/8 cup (1/4 for long hair) of coconut oil in the microwave, and use it as a hot oil treatment. Shampoo your hair, add the oil, cover with a shower cap—and leave on for 15 to 20 minutes before rinsing. Your hair will be tangle free, and will have a healthy high-gloss shine.
  5. No more need for cuticle oil when you have coconut oil!
  6. Coconut oil makes for the perfect moisturizing shaving oil.
  7. Tame fly aways and control frizz with this natural oil. It’s also a perfect oil for curly hair.
  8. Looking for a chemical-free wood polish? Coconut is your oil of choice. As with all new oil polishes, patch test a small area first. Make sure your application is not too heavy because a little bit goes a long way.
  9. Condition your pots, pans, and cutting boards with coconut oil. Just clean or apply a vinegar rinse first.
  10. Looking for a vegan butter alternative? Coconut oil is perfect. For solid oils, leave your coconut oil in the fridge, and for liquid oil leave it at room temperature—and gently warm as needed.

***Opt for organic,unrefined and cold pressed when buying coconut oil***

SupaTips:

  1. Coconut oil is a multi fuctional ingredient
  2.  Use coconut oil as part of your health and beauty regime or as a household product
  3. Organic, unrefined and cold pressed coconut oil is the best.

Why not CLICK HERE to purchase either the 4 week, 8 week or 12 week SupaChick Fitness Programme available on the SupaChick shop, and  feel “nutty” from the moment you wake up toe the moment you so to sleep?

BE FIT, BE WELL, BE SUPA!

SupaChick x