10 Minutes to Sculpted Arms

Andrea Orbeck takes this 10 minute arm workout. She's a Nike trainer and celebrity trainer (if that means anything to you!) Her moves are deceptively simple but she gives great technique pointers and if you're doing this video in a small space (ie. your loungeroom or a motel) all you need is two dumbbells. Perfect.

Fight strength loss and doing a diet edit

The one supplement I always have in the pantry, and recommend to all and sundry, is fish oil capsules. There are reams of evidence for the health benefits, but is another I recently discovered.
Typically, muscle mass decreases 20% between the ages of 40 and 60. In a trial of women given 4 grams of fish oil daily, in addition to weight training, after 12 weeks those women showed greater strength gains than women given a placebo. Because fish oil supplements promote muscle protein synthesis in response to amino acids and insulin, it is believed fish oil might delay muscle losses in older adults.

On another note, my brother is a landscaper which involves length hours of physically demanding work, rain hail and sun. He finds it a struggle to maintain weight (and muscle) due to the increased caloric needs of being so active. I know, hard to sympathise!
He asked me whether he should be eating white bread instead of brown and not worrying about
plenty of KFC and McDonalds. As far as bread, both are carbohydrate rich and relatively equal in terms of calories, but wholegrain bread is a better option for fibre and as it has a lower glycaemic index, it has longer-lasting effect on energy levels. Fibre is essential for healthy digestion - keeping up the grainy bread, vegetables and fruit is vital.

Bonus info! Beetroot is high in nitrates, which have been proven to improve blood flow, energy levels and endurance. You could gulp down a beetroot juice after your workout, or if you're not so keen, add some to your lunchtime sandwich or burger. Recipe for beetroot dip at Edible Urban Garden in Sydney.

As far as KFC and McDonalds - it's not really the calories that are a concern, but the high salt and saturated fat content. Both are serious enemies of heart health and because they are so high in salt and sugar, are unlikely to satisfy for long, leading to overeating and dehydration. If it's a couple of days a week, not too much of an issue, but if we're talking more than 3 out of 7 days? That's a habit to kick.

Pre-workout breakfast = protein rich

Let me come clean on two counts. First, I'm a morning workout person and eating before a workout makes me feel bloated and blegh. Regardless of what I eat. But I also know that not eating in the morning makes me feel lethargic and grumpy by midday.

Secondly, I have never been a fan of powders or shakes but I took a challenge to try a whey protein powder that is low in sugar and given the tick by nutritionist, Zoe Bingley-Pullin. Whey isolate is the gold class of protein powders, however if you are lactose intolerant, you're best to stick to a soy or pea protein.

If you don't workout in the morning and/or you don't have any issues with working out an hour after eating, a breakfast rich in carbohydrates and protein is ideal! I will be having my scoop of strawberry isowhey, teaspoon of cinnamon and soy milk.

If your goal is weight loss, protein powders can be worked into your daily intake - but one a day (and two maximum) is your best bet.

Drink plenty of water - a diet rich in protein can stress your kidneys if you are not well hydrated.

Matching shoes with outfit: do it!

This mostly happens by accident, but I love seeing it. Matching your sneakers to your outfit. Not so that you are a really fit looking smurf - there's definitely a limit to this look!
I received my Canterbury NZ gear yesterday and you know what? If Obama takes selfies, it must be ok. Here's some fashion inspiration!

This is my not so subtle edit to make sure you can't see how messy my room is! Focus on the pink.

Canterbury NZ crop leggings (Pink waistband can't be seen)

Pink Canterbury NZ gym bag and singlet, pink Nike sneakers

 

Classes in 2014 Where and When

BalletSculpters, rejoice. There are more options for you as of January 2014. I will be taking the following classes, and if you'd like me to teach at a location near you, please let me know the name of that location and the manager. Alternatively, you can ask the group fitness manager at your gym to contact me at cathwoods (at) gmail (dot) com.

Monday Kew Recreation Centre 11.30am
Tuesday Carlton Baths 11.40am
Wednesday (BodyPump) Carlton Baths 11.20am
Thursday Kew Recreation Centre 11.30am, Carlton Baths 5pm
Saturday Brunswick Baths 11.45am (alternating weeks!)

Look forward to seeing you in class - mats provided but I advise bringing a water bottle.

King Dancer Sparkling Christmas Toes and SOLOW

What's rocking my Thursday? I am the newest brand ambassador for Los Angeles' SOLOWwww.solowstyle.com! I am thrilled because their sportswear is to-die-for. Specifically designed for pilates, yoga, dance and yet so classy you could not even raise a sweat and look like a professional ballerina on a day off. Loving the strategically placed mesh inserts, pockets and fashion-friendly colours and cuts.
Can't wait to post photos when my first order arrives. In the meantime, here's two challenges.
Challenge 1: Doing pilates and yoga is obviously already incredibly fun and rewarding. However, I find it is doubly fun and rewarding when you get to look at sparkly, shiny, colourful nails! I'm wearing Essie Playdate (metallic purple) and Essie Set In Stones silver glitter on toes!

Challenge 2: Try King Dancer pose. Not easy, I grant you, but a fantastic stretch for the hip flexor as well as toning and sculpting the glutes, abs and thighs. Work your way up. Use a towel or band to begin with. If this seems totally impossible, try Bow Pose using a ribbon or band (pictured left)

Headband Heaven! Gifts To Self

My Fashion Addict gifts to self arrived this morning! You don't do that?

It's the only relief during Christmas shopping. I highly recommend it. The fabulous thing about Fashion Addict (and Cotton On and Typo) are that they have extremely budget friendly items that you can justify. For example, if left to my own devices with eyeliner I am prone to smudgy prom-queen-gone-bad experiences. It is for the good of the public that I cheat with a liquid eyeliner pen (BYS $7.95). Really! I do it for the people. And as for the headbands? Safety. Hair in your eyes one second, kettlebell to the forehead the next. Go forth and self-gift ($3.95 - you can buy one in every colour!)
Sneakers are a high-cost gift to self but you really should because Eastbay.com
loving your sneakers is a big step towards loving your workout. I've said it before and I'll say it again:

Hard As!

I have launched Project Nail Rescue with great success so far!
A couple of weeks ago I decided, if Rihanna and Katy Perry can live their busy, high demand lives with mile-long fingernails, I could learn to SMS without crying in acrylic nails. Have you tried to use a tiny keypad with mega nails? It's not easy.
Then I finally came to my senses, drenched my nails in acetone nail polish remover and peeled them off. My poor nails have been split and weak ever since! On the advice of a friend in the beauty industry, I applied Sally Hansen Advanced Hard As Nails (RRP $9.25) and so far, so strong. No more peeling, chipping and random splits. If you do not have an entourage to do your Twittering for you, do NOT be tempted to get acrylic nails!

Now I can return to painting my nails every shade under the sun. Happy times.

Glute and Thigh Target: Single Leg Bridge

Layla Luciano is not as fun as our Halloween-loving, hungover, 5 inch heels fitness femme KymNonStop, but in a short and sweet video, you can master the Single Leg Bridge.
We'll be doing these in class, so get your mat out and master this move!

Oh, what the hell. It's the weekend and I'm not a drinker but I ate like it was my birthday party (when I was 8!) lastnight so join me in learning Kym Perfetto's 'Workout of Shame'!

Scent Etiquette 101

Daisy Eau So Fresh

My beautiful friend Hannah gave me a fabulous Christmas present this year (Daisy Eau So Fresh) and I wanted to share my new Summer Scent obsession with you AND give a little advice.

There are two extremes you must avoid when working out. 

1. I Don't Need Deodorant. My Sweat Smells Like Roses.
2. I'll Splash On Some Eau De Cologne. And More. And More.

We've all experienced working out next to one of these people, or being next to them on public transport or a party, or wherever you find yourself in a small, enclosed space with a smelly specimen! Avoid being this person. Wear deodorant - no excuses. And keep the scent to a light spray behind the knees.

That's class over! If you find yourself next to Mr or Ms Stinky - send them here for a lesson. If you're looking for me? I'll be leaving a trail of daisies wherever I go...

Sweet things, calorie free!

Dear Santa, I would like cupcakes, gingerbread, apple pie....

Yes, you can have all these things and not gain an inch. How? philosophy gift sets. The most indulgent bathtime treat. There is no substitute...I am currently loving Coconut Frosting. More details on the philosphy website (pictured above, "the cookbook")

Great Glutes

Okay, guilty admission. I've been doing a bit of comfort eating leading up to the Silly Season and it's time to get to work on the Glute blasting! Thankyou short shorts for reminding me.
So, I have the smart, safe and effective moves, but if all else fails, I also have the "Single Ladies" workout which is fantastic watching just for Kym's performance. I totally advocate doing the actual moves, but DO NOT WEAR 5" HEELS. Dear Lord, please do not. Sneakers or bare feet. The second video is much safer and just as hilarious - this lady is my new hero!

The circuit to the left is a great way to get your cardio fix and really focus on the glutes working hard. 15 minutes is definitely enough - repeat with your timer on!