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Copyright (c) 2011 Caroline Radway
Do you find that no matter how 'good' your intentions are to get healthy and fit, that you can't seem to prevent yourself from messing it all up at a critical moment? Do you seem on autopilot when it comes to some of your less productive habits, resulting in self-sabotage that stop you from reaching those goals you were so dedicated to just a short while earlier?
There are always deeper things involved, so rather than getting further into that cycle of...
How Embracing Your 'Evil Twin' May Be The Key To Achieving Lasting Weight Loss.
Copyright (c) 2011 Caroline Radway
Have you ever felt that there is an alter ego, or evil twin, who seems to want to scupper your best dieting efforts? Do you feel that if only the angelic side of you could keep the evil twin side firmly hidden, then you would easily have the body of your dreams?
We have all been there I am sure - all the best intentions and plans, matched with an actual belief that we really can stick to the plan. There is a side of us that really, truly loves to eat...
Why Kettlebells Are A Perfect Fit for Women
Copyright (c) 2010 Caroline Radway
Kettlebells may seem a little scary or intimidating at first glance, but in truth, there is no better tool to sculpt a lean, feminine physique than the kettlebell.
Used for centuries by Russian strongmen, Special Forces, Olympians and highly tuned athletes alike, the kettlebell has a reputation for getting results. But the results depend on its use - it is just so versatile that it will get results for the elite, but also get elite results for mere mortals...
How a Weird Yoga Breathing Trick Can Hellp You Lose Fat
Copyright (c) 2010 Caroline Radway
We all breathe without even really thinking about it, but many of us don't breathe to our full potential. We tend to breathe shallowly and quickly, and therefore don't give our bodies as much oxygen as we could.
By learning to breath more effectively and fully we can increase our energy levels and general sense of wellbeing considerably.
But learning to breathe effectively is harder than it sounds - we are so used to breathing incorrectly and we don't even...
Is This The Best Exercise For Conditioning Your Entire Body?
? Copyright (c) 2010 Caroline Radway
The Turkish Get-Up is the exercise my clients and customers 'love to hate'. And I must admit, I feel exactly the same way about them! They are hard, no two ways about it, but the feeling you get after a successful set is second to none - you can feel the satisfaction of having achieved them, as well as the wonderful feeling of having successfully worked every muscle in your body - you can almost feel the body fat run and hide!
So, what is a Turkish...
Simple Ways to Stop Messing Up Your Diet Every Weekend
Copyright (c) 2010 Caroline Radway
It's a classic scenario - you stick to your diet perfectly all week but then the temptation of the weekend kills or even reverses all the gains (or losses) you've made over the week! This is especially the case over the summer - all the BBQs and the ever-tempting refreshing glasses of beer or wine to cool you down in the sunshine!
If you are feeling a bit 'worse for wear' after a weekend that was heavy on the calories and light on the exercise then make...
Resistance is Futile for Fat Loss?
? Copyright (c) 2010 Caroline Radway
Resistance training is all too often overlooked by people trying to get fit or lose weight, in favour of long cardio sessions, but resistance really is the key to creating a fit and healthy body.
1lb of muscle burns 30-50 calories per day, while 1lb of fat only burns about 9 calories per day. The more muscle your body contains the more calories you burn each day. This is one of the reasons that resistance training is such a vital part of any successful...
Get Lovely, Lean Legs With a Kettlebell
Copyright (c) 2010 Caroline Radway
Are you ashamed to reveal your legs in a skimpy skirt or shorts? Do you reach for the sarong every summer?
Well, those days are soon to be no more! Perform this workout 3 times a week and watch in awe as your legs become sleeker and toned!
WARM UP: 5 mins progressive warm up to include dynamic stretches and joint mobility work for the full body and static stretches ONLY for muscle groups that are particularly tight (e.g. calves and hamstrings).
PERFORM...
A Few Good Reasons To Get a Kettlebell
Copyright (c) 2010 Caroline Radway
This simple object, simply a cast iron bell with a handle attached, has sculpted bodies for centuries. It has shaped Hollywood honeys and Olympic athletes, as well as Russian strongmen and Special Forces.
If it's good enough for them, surely it's good enough for you?
If you think you can't possibly use something that is for such elite athletes, then you are in for a surprise, as you can use the kettlebell for fantastic results, even if you are a complete...
Do You Really Need a Kettlebell to Burn Fat Fast and Look Great?
? Copyright (c) 2010 Caroline Radway
Are you a seasoned gym-goer, frustrated with long bouts of cardio to burn calories, who doesn't seem to be actually burning fat?
Are you a knowledgeable fitness enthusiast who has been doing resistance training and / or interval training but has hit a bit of a plateau or just wants more 'spice' and variety in your workouts?
Are you fed up of sweaty gyms and fighting for space and equipment and fed up spending more time getting to the gym than you actually...
Losing Weight Is Simple - But Not Easy
Copyright (c) 2010 Caroline Radway
Most popular diet plans and programmes promise easy weight loss, if you follow and often fairly complicated plan. In fact, this is the wrong way round! The plan needn't be complicated at all, and the simpler you make it for yourself the easier it will be! But actually achieving the weight loss is not easy - there will be times that you are tempted to indulge that bit too much and ruin all your hard work, so you need to have strategies available to prevent...
The 'Muscle Weighs More Than Fat' Myth Uncovered
Copyright (c) 2010 Caroline Radway
Muscle doesn't weigh any more than fat pound for pound, of course, but by volume it certainly does as it is about 17% DENSER - a kilo of fat is therefore much bigger than a kilo of muscle.
'I want to lose weight' is a common phrase, but the reality is, we need to lose body fat and preserve our precious lean body mass (LBM - consisting of muscle, bone, blood etc.). Muscle burns calories for a start - the more muscle we have the more calories we require to do...
8 Ways to Stop the Holiday (or Weekend!) Messing Up Your Fat Loss
8 Ways to Stop the Holiday (or Weekend!) Messing Up Your Fat Loss Copyright (c) 2010 Caroline Radway
Holidays (I'm English, so we call vacations holidays!) can cause serious weight gain, if we let them.
I spent a recent camping trip being pretty healthy - sticking to my usual healthy eating with a few little extras sprinkled in here and there, along with plenty of activity windsurfing and surfing - but I still came back a couple of kilos heavier than when I left!
Some of this is fluid...
Are You Overworked and Underexercised? How to Deal with the Fat Loss Catch 22
Are You Overworked and Underexercised? How to Deal with the Fat Loss Catch 22 Copyright (c) 2010 Caroline Radway
At the beginning of any fat loss programme, many people come to me feeling unfit and overweight but also low on energy and stressed.
Exercise will increase your energy levels and reduce your stress levels, but at this very point in time, when you most need to reduce stress levels, the idea of taking on more tasks can seem daunting and likely only to increase stress levels...
Exercise Doesn't Work For Fat Loss: A Personal Trainer's Story
Copyright (c) 2010 Caroline Radway
I'm a Personal Trainer and my job is to get people fit and help them to lose body fat. So you may be surprised that I am making such a bold statement: 'Exercise Doesn't Work for Fat Loss'!
Should this not mean that my entire existence is pointless?
Well, as it is my job to ensure that my clients get results, I need to make sure I am up on all the latest research, and when research tells me exercise doesn't work, I need to take notice - as do you.
A study...
What Excuse Have You Got for Not Having Your Dream Body?
? Copyright (c) 2010 Caroline Radway
Before we can get stuck into achieving our health and fitness goals, we need to stop making excuses.
We need to accept that we are in control of our actions: everything we do (or don't do) will either take us a step closer to our goals, or a step further away.
We need to be realistic about where we are now, and why. If you are overweight, it is because the calorie balance has been going the wrong way for an extended period of time and you need to...
And, It's a Goal! How to Score Fat Loss Success
Copyright (c) 2010 Caroline Radway
Goal setting is vital for increasing your chances of success. The people who don't take this step are the ones who will get stuck into an exercise programme or a new diet, will give it all their attention for a short period of time, then let it fall by the wayside before it's had a chance to work.
Goals help steer you through the rough patches: when you wake up feeling a bit tired and think 'I can't be bothered to train', it is all to easy to hit the snooze...
The Body Bank Account: Are You In Credit?
? Copyright (c) 2010 Caroline Radway
Every training session you do, every time you eat according to your healthy plan or prepare a healthy meal, every bit of general activity you do each day is putting money in your own personal 'body bank account'.
Deposits are when you stick to your eating plan or exercise programme. When you eat something that isn't ideal or when you miss a training session, you are making a withdrawal.
The aim is to treat our bodies as a savings account (with no...
Healthy Breakfast Ideas and How to Painlessly Improve Your Food Choices for Easy Fat Loss
Copyright (c) 2010 Caroline Radway
Drastic action is often what we feel like we need but drastic changes all in one go can be very hard to take. We might be successful in the short term but soon return back to the old habits that got us out of shape in the first place.
The best, and most painless, approach is to take one step at a time. And where better to start than breakfast?
Breakfast is one of the hardest things to get right due to all the 'pseudo foods in boxes' (otherwise known as...
The Best Leg and Butt Exercise, Ever!
Copyright (c) 2010 Caroline Radway
Bet you didn't think that the best leg and butt exercise ever can acually be done anywhere, anytime and with no equipment whatsoever?!
Well, it's true! And it's called a Pistol Squat!
A pistol squat is simply a single leg squat. Simple?
Well, maybe not. You stand on one leg, holding your free leg straight in front of you, parallel to the floor. You then push the hips back as you lower them down, aiming to sit on an imaginary stool behind you. At the...
See Yourself Thin!
Copyright (c) 2010 Caroline Radway
Writing down your goals is the first step to making them real. Posting these goals up somewhere you can see them on a regular basis further increases your chances of success, as you are constantly reminded of what you want to achieve, especially if you have included a behavioural element to the goals.
If you can take this a step further and imagine how it will actually feel to achieve your goal you are even closer to achieving your dreams.
Be as detailed...
Is Your Willpower Doomed to Stop You Losing Weight?
? Copyright (c) 2010 Caroline Radway
When it comes to fat loss, we really need to find out what works for us, individually, and learn how to apply lifestyle changes to our lives, in a way we actually enjoy and can maintain for life.
We also need to take full responsibility for making these changes, and doing all we can to make them work for us.
Incremental changes to our diets and lifestyles mean that our new habits have a chance to become second nature. If you follow the newest 'fad'...
Hate Exercise? Try These Top Tips!
Hate Exercise? Try These Top Tips! Copyright (c) 2010 Caroline Radway
Exercise gets quite a bit of bad press, in my view! Of course we are all told we need to do it, and plenty of it, but rather than seeing it as something we want to fit into our lives for pleasure, this can often make us feel like it's an arduous task that we really don't want to do, but have to.
Maybe it's the word 'exercise' and its association with school work? Really, what we all need to be doing is getting more...
7 Quick and Easy Fat Loss Success Strategies
Copyright (c) 2010 Caroline Radway
The first step to fat loss success is understanding that there really are no 'quick fixes'. It's all about making long term and enjoyable changes to your lifestyle - creating habits that will sculpt the lean, fit version of you. Ironically, once you realise that fat loss is not quick and easy, it becomes much easier!
Here are 7 vital strategies you can get started on right now - if you take these on board, your success is inevitable:
SUCCESS STRATEGY 1:...
Kettlebells for The Ultimate Home Gym
Copyright (c) 2010 Caroline Radway
I used to love going to the gym. As an office worker it was my sanctuary, the place I went to when I wanted to sweat my stresses away. And also do a bit of socialising - all those like minded people. At the time it was a good thing, but now I realise that spending hours working out was preventing me from getting the incredible results that I could achieve.
As a trainer, my love for the gym waned rapidly. The lighting, the incessant repetitive music, the...
10 Essential Tips for Fat Loss Success
Copyright (c) 2010 Caroline Radway
Struggling to lose weight? Feel like you don't know where to start? Here are 10 essential tips to get you started and make sure you reach your fat loss goals!
1. MINDSET.
A can-do attitude is so important. The foundation of this is a real desire to achieve. Think about what you want and why. Think about how highly you prioritise a healthy lifestyle and what you are prepared to change to achieve this.
2. GOAL SETTING & GETTING.
Be clear about what you...
The Most Important Fat Loss Tip You Probably Aren't Thinking About
Copyright (c) 2010 Caroline Radway
No matter what nutrition or training plan you choose to follow, you will get success if you stick with it, so long as it is a quality approach and not some quick-fix fad.
Any 'magic bullet' promise means you start out with the view that you will deprive yourself for a short period of time and then go back to 'normal'.
You will find that certain approaches work better for you than others, but you need to focus less on the detail and more on ensuring the...
Kettlebell V Treadmill: No Contest!
Copyright (c) 2010 Caroline Radway
Cardio must be done at the gym, right? Or pounding the pavements outside in the cold and rain, or by lapping the pool for hours on end?
Well, no, not at all - especially when you have a kettlebell or two to hand!
Cardiovascular activity is anything that involves elevating the heart rate to get it working harder than usual, and will involve movement of the major limbs in order to elicit an elevated heart rate response.
We all think of the obvious forms of...
Guess How to Ensure Fat Loss Failure?
? Copyright (c) 2010 Caroline Radway
If you are trying to regulate your food intake in order to lose unwanted bodyfat, but you are hitting a brick wall with your results, you may be beating yourself, or your diet plan, up unnecessarily.
A crucial element of successful fat loss is balancing out the overall calorie intake, which means eating less than you burn so you can tap in to that stored energy.
It is not the only important factor, as the quality of foods you eat makes a huge difference...
7 Reasons to Get a Kettlebell
Copyright (c) 2010 Caroline Radway
The Kettlebell is my favourite piece of home workout equipement for many reasons. I have use the kettlebell to get into the best shape of my life, despite years of gym membership dues and hours and hours on spin bikes, rowing machines, cross trainers and weight machines. In fact, I have managed to ditch my gym membership which means I save money, as well as time (and fuel) by working out at home, thanks to this incredible bit of kit.
Here are 7 reasons...
Don't Be Realistic When Setting Your Fat Loss Goals - And Finally Achieve Your True Potential!
Copyright (c) 2009 Caroline Radway
While you need to truly believe in your reason for working towards a goal, sometimes it is important to suspend disbelief and allow yourself to dream big! We are told to keep our goals realistic, and while there is some merit in this on a purely practical level, it can often leave us selling ourselves short.
How many stories have you heard about people who fulfill their wildest dreams, things they never thought they'd actually be able to achieve, but they...
The 4 Best Festive Fat Loss Strategies You Must Use This Year!
Copyright (c) 2009 Caroline Radway
Are you already resigned to the fact that you are going to be one of the millions who gains weight over Christmas? Have you decided that it's all too much trouble to try to manage to 'stick to your diet' so you might as well not bother at all?
Or, are you one of the rarer people, who by the way do exist in greater numbers than the media might have you believe, that won't gain anything?
You might be reading this having put yourself in the first category,...
My Favourite Kettlebell Exercise For Fab Abs and a Strong, Injury Free Back
Copyright (c) 2009 Caroline Radway
The classic kettlebell exercise known as 'The Windmill' is one of the best exercises there is for sculpting a sleek and sexy midsection, while also providing a functional and injury-prevention service to your lower back.
There is no surprise that this exercise has strong parallels with a yoga pose, The Triangle, that also offers similar benefits. The difference with the kettlebell version, of course, is the addition of extra weight, so you are building...
Are You Making This Big Mistake Before Exercising and Switching Your Muscles Off?
? Copyright (c) 2009 Caroline Radway
Static stretching is where you take a muscle through its full range of motion and hold it there for a length of time. This is a great way to ensure you lengthen muscles back to their original length after a workout session, and to flush away waste products after a hard session. It is also a great way to build flexibility in muscles that are too tight for optimal function.
However, indiscriminate use of static stretching before working out can actually...
Manage The Festive Season: Fitter not Fatter
Copyright (c) 2009 Caroline Radway
I have been thinking about Christmas a lot recently, and the effect it has on people. So many people have kind of given up on their nutrition and training, misguidedly assuming that all the parties and special celebratory meals will mean we are bound to gain body fat between now and New Year, and thus have decided to forget about it till the New Year...
But that is crazy! ANY fat loss programme should have space for the odd splurge, and this time of year...
Lose Stubborn Belly Fat With Kettlebells
Copyright (c) 2009 Caroline Radway
You may be expecting some ab exercises or crunches here, but sorry to disappoint, that is not the way you are going to burn off that belly fat! It is a common misconception, and is why you see people performing endless crunches in the gym, day after day, but have you also noticed that nothing much changes?
Combine that with some steady, boring cardio on an elliptical machine, while watching some show on TV or reading a magazine and you have a recipe for...
Too Busy To Exercise? Kettlebells To The Rescue!
Too Busy To Exercise? Kettlebells To The Rescue! Copyright (c) 2009 Caroline Radway
If you are still struggling to get to the gym three times a week for your weekly dose of exercise, you can stop beating yourself up about it right now! Most of us can't find the time needed to get to the gym this often, and rather than feeling guilty and promising yourself you will manage it next week, why not try a change of tack?
After all, the definition of madness is repeating the same thing over,...
Best Exercise For Fat Loss?
? Copyright (c) 2009 Caroline Radway
One exercise will not ensure you burn fat. You need to have a multi-pronged approach to hit the fat from all angles! There are some amazing exercises out there that will help you, though, so long as you also follow a few key principles.
1. You will only lose fat if you consume fewer calories than you burn! No ifs, no buts: it's true. However, you may struggle to lose fat even if you are eating fewer calories if those calories come from junk foods with...
Kettlebells for Fat Loss and More
Copyright (c) 2009 Caroline Radway
Kettlebells tick all the boxes as far as I, as a trainer, am concerned. My clients want great results in minimum time, and they want fun and varied workouts. The kettlebell delivers on all counts.
So, what is it about kettlebells that make them the best choice for fat loss?
1. Maximum Results, Minimum Time
You hit every muscle in the body in most of the kettlebell moves - string a few targetted exercises together in a circuit (or even in one super...
Struggling With Motivation to Exercise? Try This Simple Technique
Struggling With Motivation to Exercise? Try This Simple Technique Copyright (c) 2009 Caroline Radway
Are you struggling to summon up the motivation to exercise? Are you constantly telling yourself you must get to the gym, but finding that other things just get in the way?
It is a typical scenario, and one that is actually pretty simple to address.
The first thing you need to do, is stop hassling yourself to exercise. You do not have to have willpower of steel or be super disciplined, so...
How to Use Kettlebells To Get You Fit for Surfing
Copyright (c) 2009 Caroline Radway
As a surfer, and all round 'board sports' woman, I want my training to make my 'playtime' even more fun! I windsurf, surf, kitesurf, snowboard and have recently taken up stand up paddle surfing - my weekends are dedicated to whatever nature has in store, and if the forecast is for strong winds or massive swell, I need to be ready for it!
Unfortunately, sports that are weather dependent, such as surfing or windsurfing, can be infuriatingly unpredictable, and...
Not Enough Time to Exercise? Try This 10 Minute Fat Blasting Workout Trick
Not Enough Time to Exercise? Try This 10 Minute Fat Blasting Workout Trick Copyright (c) 2009 Caroline Radway
The traditional fat loss theory that you should perform cardio, such as running, cycling or swimming, for as long as you can in order to burn as many calories as possible has been overturned in recent years. People around the globe began to realise that they were plodding away, day after day, and not losing any fat! In fact, people were getting fatter.
Has this happened to you? It...
Best Exercise For Banishing Those Batwings!
Copyright (c) 2009 Caroline Radway
Batwings, or bingo wings if you are in the UK, are one of the main problem areas for most women, especially as we get older. The term 'bingo wing' refers to the fact that you typically see them when a woman waves - as she does if she's just won a prize at bingo! But they will unattractively jiggle at any waving opportunity, and as first impressions count, you really want to make sure you can wave to greet people from afar without your jiggling arms catching...
The Fat Burning Zone: Why It Will Make You Fatter!
Copyright (c) 2009 Caroline Radway
I'm sure you have heard about the 'fat burning zone' (usually seen demonstrated on a graph on the cardio equipment in your gym). The implication is that you should work out less hard to burn more fat. Now this is a very tempting concept, is it not? Why should you work out hard if you're not actually burning fat? Might as well chill out and read a magazine while moving as little as possible, just to make sure that every single calorie you burn off is pure...
3 Simple Ways to Bust a Plateau and Get That Fat Coming Off Again!
Do you feel as if you have hit a brick wall with your results?
You seem to be doing all the same things you were doing a while ago to get great results, but now your efforts are going unrewarded?
Sounds to me like you have hit the dreaded plateau!
The reason is generally simple - you have become accustomed to the training plan you are on and need to shake things up a bit.
If you are running 3 miles, 3 times a week, you will need to do something different, or at least increase the...
Is Your Perfect Diet Keeping You Fat and Miserable?
? Do you feel like you are constantly 'on' (of 'off') a diet? Do you feel like it is a never-ending struggle to eat perfectly in order to achieve or maintain your ideal weight? But does your ongoing dissatisfaction with your body linger on, despite all these efforts?
Well, perhaps your 'perfect' diet is to blame!
I recently had a client who was so committed to eating perfectly, she wouldn't dream of polluting her body with a cup of coffee or a glass of wine and on the surface you would...
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