5 Tips to Fitting Exercise into Your Busy Day

You know how important exercise is in your life, you know that you must do it no matter what but sometimes life gets too busy and before you know it you’re missing a workout.

We all lead very busy life’s where we have to deal with a thousand different tasks each day, rushing around from one place to another.

Whatever your reasons for not fitting exercise into your busy day, it’s time that you starting seeing it as a priority no matter what comes up and how busy you are. Working out has huge benefits on your health, giving you energy to deal with your busy life, and also perking up your mood so you enjoy your life every day.

All you need to do is follow these 5 tips that will help you fit exercise into your busy life.

1. Set your alarm earlier

I know this may sound difficult but once you have done it a few times it will become second nature to you. Make sure that you go to bed each night slightly earlier so you can deal with your alarm going off earlier. Once it does this is the perfect time to fit in 30-45 minutes of exercise. The rest of the family are still sleeping and you can have this extra time to get your workout out of the way.

2. Take a fast walk

At lunchtime or when you have a break, instead of talking to your colleagues or staying at your work station, get yourself outside and take a fast walk. Not only will it boost your energy levels but it will also clear your head and gets your blood flowing ready for the rest of your day.

3. Grab each opportunity

When you’re really busy with work and your kids, have you ever thought about doing some exercises in bite size pieces. Try 15 push-ups on the bath before you get into the shower, 15 squats in the toilet at work. Your workouts can be broken down so there is no excuse why you can’t fit in any exercise during your busy day.

4. Join a bootcamp

A bootcamp is such a good way to reach your fitness goals with quick and effective workouts. Not only that, but bootcamps can be first thing in the morning, early enough for you to get your workout in before work or before the kids need to be taken to school. Because you will be exercising with other like-minded people it’s the perfect motivational environment for you.

5. Write it down

Treat your workouts like any other important meeting or appointment by putting it into your diary. Schedule it as a lunch appointment, where you can avoid going to the local restaurant with your colleagues and eating an unhealthy lunch or you can schedule your workout as a meeting during the day. Plan a time with yourself and then stick to it no matter what happens.

Treat your workouts purposefully and mindfully and you will stop the excuse of “My life is too busy to workout”. Your body and mind will thank you for it.

Do You Have a Healthy Heart?

In the UK, heart disease is the biggest cause of death for women.

It’s three times more lethal than breast cancer and kills over 8.6 million women each year. That is way over the entire population of London, every single YEAR!

There are certain elements that contribute to heart disease:

Processed foods – foods that come in a box or a packet and contain hundreds of different ingredients.

Trans Fats – avoid all foods that contain this. Also look for partially hydrogenated in the ingredients, which should also be avoided.

Refined carbs – white bread, white pasta, cakes and donuts.

NO exercisemove your body everyday for at LEAST 30 minutes.

Stress – learn to deal with your everyday stresses, and take some time to relax each day. Try walking, a yoga class or learn how to meditate.

Smoking – you should stop smoking immediately. It causes inflammation in your blood vessels and it’s one of the worst things that you can do to your body and dramatically raises your chances of getting heart disease.

It’s certainly not all doom and gloom, as heart disease can be prevented by making certain changes in your life and following a healthy lifestyle.

If you do this then you can reduce the risk of heart disease and instead have a healthy heart.

Making smart eating choices every day and exercising on a regular basis will not only help prevent heart disease but can also help to lower cholesterol.

Eating a healthy diet that is low in bad fats and salt is so important for a healthy heart. Make sure that your diet is full of vegetables, fruit and whole grains. Keeping your dairy intake to a minimum each day.

You get enough salts and sugars naturally from foods so these should have no place in your home; we no longer need them to use as food preserves because we now have fridges. So take my advice and start cutting back today until you’ve weaned yourself of them both.

These foods should be included in your diet:

Legumes – kidney beans, chickpeas and lentils are full of fiber, they are also packed full of calcium and omega -3 fatty acids.

Avocados – they allow for the absorption of carotenoids, especially lycopene and beta-carotene.

Olive Oil – lowers bad cholesterol LDL and is full of monounsaturated fats, perfect for a healthy heart.

Salmon – rich in omega-3 fatty acids which helps lower blood pressure.

By following these healthy heart points you will definitely be able to prevent heart disease from coming into your life.

I’ve got a happy heart challenge here for you, it will ONLY take you 6 minutes!!

Jump Lunges
Press Ups
Jack Squats
Mountain Climber
High Knees

Do as many as you can of each exercise for 1 minute and without rest then move
onto the next for a total of 6 minutes. Everything will be burning, your heart will be
pumping and your metabolism will be through the roof all day long!

Get to it!

Use Food to Help Lift Your Mood

It seems a common misconception that junk food can actually lift your mood; make you feel better and bring you comfort. What a load of crap!

Junk food cannot help you ‘feel better’, it can temporarily raise your sugar level, spike your insulin, leptin and ghrelin levels which will leave your body low, hungry and begging for another fix. So next time you think “I’ll feel better after this…” (insert junk food of choice) think again!

If you really want to eat some foods that will lift your mood and give you a healthy kick at the same time then keep reading…

Foods that Lift Your Mood

Boost those neurotransmissions and eat more eggs. Eggs contain choline which can help to improve your energy levels and mood. They are also a fantastic source of protein.

Drinking tulsi tea is not only a great way to boost your hydration but you can also lift your mood at the same time. Tulsi (Holy Basil) has been used for thousands of years to help balance the stress hormones and help lift the spirits. If you’re a bootcamp member you’ll already know that I swear by this tea.

Oranges (the fruit, not the type that comes from a carton) are little spheres of happy heaven. They contain a multitude of vitamins and two less publicised vitamins are B6 and Folic acid, which are both beneficial in staying happy and well.

The humble walnut is a little powerhouse package that can really help stimulate your circulation and mood. The composition of healthy fats and antioxidants found in walnuts makes it the most vital nut in existence. Walnuts are packed with protein and can help keep you feeling fuller for longer.

Omega-3 is a powerful pick me up which helps naturally boost your mood. You can take a supplement to get the regular benefits and also enjoy them naturally through eating wild salmon and mackerel on a regular basis. Again, fish is packed with healthy protein so eating it regularly is beneficial for your health as well as your mood.

Mood Lift Tip:

You can lift your mood in about 5 seconds without eating or drinking a single thing. Simply stand bolt upright, push your shoulders down and back, and smile. The second you start to ‘act’ happier the quicker you feel happier and you appear more confident to the outer world. Your body language reflects your mood internally as well as externally so pick yourself up and lift your head high and you’ll soon get a spring back in your step.

The Health Benefits of Giving

Do you consider yourself a giver?

A recent study by the Association for Psychological Science found that being of a giving nature really can have a positive impact on your wellness and health.

As we speed towards the month of February 2013 you’re probably engrossed in trying to stick to your new year resolutions and making an impact on this new year. On the flip side some people focus too much attention on others and not enough on themselves so it really is important to get the balance right!

The official season for giving is over but I’m certain that you have so much more to give. Giving actually makes your heart grown stronger; releases positive chemicals which promotes improved circulation and just simply makes you feel good.

I’m not talking about buying your partner a Cartier watch; that’s not the sort of giving we’re talking about here! Giving can come from many places within and be displayed in lots of different ways.

We’re all busy, trust me I know the meaning of being busy, but that doesn’t mean that we can’t make, take or find the time. Time is THE most precious thing we all have; when we’re truly out of time then you better make sure you did a good job here on this earth.

So, on that note, it is now time for you to make some time and spend some time giving it to your loved ones, friends, companions and community.

Give the gift of time during the coming month and see what a difference it makes to your health and probably your life.

Here’s some ideas to help get your started:

> Give someone a lift to the gym, health club or bootcamp that says they have no way to get to a place of fitness

> If your friend or relative is doing some DIY then offer some time to help them out or just keep them company and hydrated while they work

> Visit your grandparent or an older neighbour and spend some time with them (over 50% of people over a certain age state that their TV is their main company)

> If you have a partner, friend or loved one that’s feeling a bit blue or clearly needs to de-stress, offer to go for a walk with them to allow them a change of scene and to hopefully open up

> If you possess a particular skill (sewing, cooking, guitar playing, DIY), share your skill with someone and help them to learn from you

> Become someone’s workout partner (studies show that when you work out with others you achieve better results)

> Volunteer with a local charity or organisation because they need people now more than they have in many years

> If a friend or loved one expresses they’re struggling to handle a task because they don’t have the time, why not offer some of yours to help them get it done and perhaps next time you ‘just don’t have the time’ they’ll do the same for you!

Giving something as simple as a bit of your time can have such a positive impact on someone else’s life and in turn on your health. It also feels REALLY good too 🙂

Here’s a little workout for you to do which is really quick but very effective. You can do this anywhere/anytime (as long as you can shower afterwards!) so get up now and get it done!

Tabata #1 Keep swapping between the two exercises, 20 seconds work, 10 seconds rest x 8

· Jump Squat

· Lateral Lunge

Tabata #2 20 seconds work, 10 seconds rest x 8

· Mountain Climber

· Burpee

Final note: I read online this week that they’re having to make the ambulances larger in America because of the obesity problems they have there. Lets not allow that to happen here in the UK! Get out, get active and get your loved ones to do the same and our ambulances will stay the size they are today.

I hope the rest of your week rocks and your weekend is healthy and fun packed.

Live, Love & Laugh a Lot

Karen xx

P.S – The Next Hot Body Bootcamp Kicks Off –

Monday 18th Feb – More information or to Book a place head over hear – http://www.thehotbodybootcamp.com

You Only Get Out What You Put In!

At the start of the New Year, so many of us make resolutions or promises to ourselves to eat healthier, lose weight, get fitter and so on. However, it’s sad but true, but by the 20th January a staggering 70% of people will have failed or given up on these resolutions. But why?

One of the main reasons we slip or fail is we simply lose sight of the goal.

We make a resolution based on an end result; a size smaller, a stone lighter, feeling good, but then we simply become focused on the journey. If the journey becomes painful, and we aren’t focused on the goal, then it simply becomes difficult, boring and a story of sacrifice instead of gain. Keep your end game in mind, then the choices you make become more positive and easier.

Be specific about your goal. Be honest about what you want, and why you want it! Tell people! Sharing your aims, gaining support from those around you will help you keep focus, and I guarantee that someone you know is trying to do the same thing too.

But, and it is one of the big BUTs is one of the other reasons that people fail is simply… boredom. When we think about “dieting” we think of denial, a lack of certain foods or “treats”. But eating healthy or to lose weight doesn’t have to be an endless run of bland, old plain chicken salads.

The way I like to think about eating healthy is as an investment into my body & my health. “diet” shouldn’t mean boring. Here are my ways to avoid chicken salad boredom;

Baby, it’s cold outside! – We all want a bit of comfort food when it’s cold & snowy. So don’t eat cool foods, if you aren’t used to fasting or juicing, then maybe January isn’t the best time to start them. Instead, why not enjoy a healthy stew or soup.

I don’t have time! – Pick a good day to make a big dish, & freeze portions for other days. What can be easier than defrosting & reheating a portion of comforting soup when you get home?. It takes longer to order a take-away than it does to cook a meat and vegetable dish.

It’s boring! – Experiment with spices, herbs & colours of food. Make your plate a rainbow of colour.
Other ways to make it interesting;

Write a recipe list – less mindless piling into the supermarket sweep. Plan your meals. If you take the time to write a menu list for the week, then you can stop falling into traps of eating the same boring thing.

Get Inventive – Just because you are having meat or fish and veggies, it doesn’t mean you can’t get a little creative, and add extra nutritional value. Making a herb and nut or seed crust for your fish adds another dimension to the meal, and provides you with more essential vitamins and minerals. A sesame seed crust to fish or salad makes it a little different or a sprinkle of fresh herbs to your salad.

Make it tasty!

Variety – I eat a lot of eggs, but that doesn’t mean it has to be the same thing every day. Omelette one day, spicy scrambled eggs the next, poached eggs another day.

Red meat – if it’s organically grown, you shouldn’t be scared of it. Twice a week is pretty good.

Nature is a wonderful thing – explore it! Fish, seafood, meats, vegetables, herbs and spices. Don’t stick to the same thing.

When you look at the human body, it needs a huge variety of minerals, vitamins, EFA’s & other molecular interactions; a healthy diet is about variety. Those that keep variety in their meals find it much easier to continue eating healthily long term. It’s when you keep eating the same thing that you tend to become bored and fall off track.

When you think of meat, don’t just think of chicken and beef. Think lamb, vension, duck, turkey and so on. When you think of fish, it doesn’t just have to be cod and salmon; gunard, haddock, hake, mackerel, sardines and more. Seafood is a lovely treat, probably best no more than once or twice a week because of the base metals in a lot of them.
Take a challenge – why not try our A-Z challenge.

List all of the fruits and vegetables in alphabetical order, and then try to incorporate them all in the next month.

Mushrooms – have wonderful anti-cancerous properties. Pop a few shitake’s into your meals.

Cruciferous veggies like broccoli and spinach have numerous benefits, including anti-estrogenic qualities (too much estrogen in your diet encourages the body to lay down fat) so make sure they are included in your meals.

Treat yourself to exploratory and interesting meals. Make your plate wonderful and beautiful. Enjoy health!

Here’s a fab recipe to get you started…

Indian Potatoes with Whole Spices

• A little olive or coconut oil for cooking
• 1 onion, sliced thinly into rings
• 1 red chilli, deseeded and finely chopped
• ½ tsp turmeric
• ½ tsp garam masala
• ¼ tsp black mustard seeds
• ¼ tsp cumin seeds
• 1 cinnamon stick
• 8 green cardamom seeds
• Leftover cooked sweet potatoes or butternut squash
• Salt and black pepper
• 3tbsp chopped fresh coriander leaves
• Total yoghurt to serve

Heat a little oil in a frying pan and cook the onion for about 5 mins.
Add the chilli and all the spices and continue cooking gently for 2-3 mins to allow the spices to release their aroma.
Add the sweet potato or squash, cover the pan and cook over a low heat for about 10 mins, turning the potatoes / squash occasionally.
Season to taste with salt and pepper and eat hot, sprinkled with chopped coriander leaves. Serve with the yoghurt if wished.

Live, Love & Laugh a Lot

Karen xx

P.S – The Next Hot Body Bootcamp Kicks Off –

Tuesday 14th January – More information or to Book a place head over hear – http://www.thehotbodybootcamp.com

Sticking to Your New Years Resolutions?

It’s this time of year when many people start wavering on their healthy eating resolutions.

But whilst the excitement of the new year may be starting to fade away, that’s no reason not to stay excited about the rest of the year, and what you will achieve if you continue (or restart!) your good nutrition endeavours.

Below are 5 of my top tips to help prevent you from falling off the dietary bandwagon:

1) Focus on what you are gaining by eating healthily, not what you are giving up. Sure, it’s easy to watch people around you merrily tucking into their chocolates and biscuits and feel deprived that you are not. But do you also want their muffin top or fat ass? Or their cholesterol lined arteries? Or their sugar addiction? Not so much. Focus on the fact you are GAINING a leaner, fitter, more energetic, longer lasting, sexier, healthier, more vibrant body and mind.

2) If you have a slip up, let it go and carry on. I know it can be easy just to think, ‘sod it.’ and give up, but think about it this way. If you were pushing a car up a hill, and it slipped back a little, would you let it roll all the way back down to the bottom, or would you stop it as quickly as possible and carry on pushing so that all your hard work wasn’t wasted? Exactly. So keep going.

Failure Is Simply The Opportunity To Begin Again. This Time, More Intelligently – Henry Ford

3) Surround yourself with positive people with similar goals to you. There is something incredibly powerful about the people in your proximity, and this can be both positive and negative. It’s why being a member of a Bootcamp like mine is so conducive to achieving results – everyone wants you to do well and hit your targets because they are in the same boat. On the flip side, if you’ve got people around you who would much rather you stayed out of shape so that they feel better about themselves, you’re really going to be up against it. I’m not saying ditch your friends and family, but DO spend more time with people who are going to help you stay accountable and keep you going when you have a wobble.

4) Don’t be tempted to cut calories too low. I see this all the time. People get really eager and just want to get the weight off as quickly as possible, so they cut their calories way too low and then fall victim to their body’s natural chemical reaction which is a) to slow down your metabolism right down and b) make you lose all self control and binge. Make your plan (or get a professional to help you) and stick to it. You do not need to starve yourself to lose weight or maintain a healthy weight. You need to Eat and eat well. Don’t try to cut corners.

5) Put yourself in an environment that helps you stay on track as often as possible. By this, I mean get rid of all junk and processed foods in your house, at work, in the car, etc. Don’t use the kids as an excuse. You will help them develop lifelong healthy eating habits if that is what they are used to from a young age. By doing this and clearing your environment of temptation as far as possible, you can then reserve your willpower only for the times when you really need it. Willpower is something you want to rely on as little as possible when it comes to losing weight because even the most strong willed person’s willpower will cave if relied upon too regularly!

I hope you find these tips useful. Please keep going. It may not be easy, but it will be worth it!

Live, Love & Laugh a Lot

Karen xx

What Are Your Plans for 2014?

How’s 2014 going for you so far?

Did you set some goals/plans for 2014?

I wanted to remind about something I wrote a few weeks ago as it’s so important!

This is a great time of year to reflect on the past 12 months and decide what worked and what didn’t.

What you want to do more of and what you want to do less of, what you wished you had done but didn’t so will set out to do this year!

Whatever you decide think big, get rid of all the mindless crap that goes on day after day and really commit to making this year full of the things that make YOU happy!!

I have some big scary plans for 2014…… do you?!

Let’s live the year ahead like it’s the last one and don’t waste a moment. I have a friend who only has a few months left to live and he is living life to the full just now and plans to continue to do that for as long as he can, he has experienced things he probably never would have if he hadn’t been told he only had months to live!

Let’s not waste the time we have whatever age you are…….. Live a life you love!

Watch this short video for a bit of inspiration – http://m.youtube.com/watch?v=2L_cGjQSR80

“Dream BIG Start Small but Most of All START”

This is the Most important diet Tip you’ll ever get…..

Sugar is your #1 ENEMY NOT FAT

With so many different foods and diet programs to choose from, it can be hard to know what you should and shouldn’t eat for weight loss/health. It seems everyone has a different opinion, it’s no wonder people get confused. But, there are some foods that are good for you and help you lose weight at the same time.

Best Foods for Weight Loss for Women

1 – Beef

The fat content in beef regulates your hormones, preventing that afternoon crash. Try adding it to your breakfast with some nuts to improve your mental accuracy and focus. The protein also helps rebuild muscle tissue after you exercise, aiding in your post-work out recovery. What a great way to start your day!

2 – Nuts
Nuts are made up of monounsaturated fats, which makes them great for the heart and cardiovascular system, but that’s not all. They also contain vitamin E, folate, niacin, manganese, oleic acid, the phenolic antioxidant resveratrol, and protein.

 Recent studies show their ability to control blood sugar levels. This means you’re 31% less likely to gain weight. But you include them in your diet at least twice a week. By eating nuts, you get healthy fats and antioxidants, and you’ll find it easier to lose weight just by eating a few handfuls. How could you argue with that?

3 – Fish Oil
Fish oils have a ton of benefits. They:
• Give your body energy
• Prevent fat storage
• Increase your body’s insulin sensitivity
• Lower your cholesterol levels
• Promote muscle growth
• Reduce inflammation
• Lower blood pressure.

Some studies show that fish oils reduce your risk of various cancers and other diseases. And because it improves so many different aspects of your health and athletic performance, it makes it one of the best supplements to take in daily.

4 – Grapefruit
Grapefruit contain a number of important nutrients and antioxidants including:
• Vitamin C – A powerful antioxidant.
• Lycopene – A carotenoid phytonutrient known to have antioxidant and anti-tumor properties.
• Polyphenols – Great for fighting illnesses.
• Phenolic compounds- Which has anti-tumor properties.
• Limonoids – Increase the breakdown of toxins in the liver.
• Pectin – A soluble fiber that reduces cholesterol and triglycerides.
• Naringenin – A flavenoid that helps repair damaged DNA.

This healthy food is also known to prevent colon cancer, prostate cancer, and kidney stones. Grapefruit also contains a high amount of enzymes to help burn fat, a large amount of water, and very little sodium., assisting in weight loss.

5 – Eggs

The leucine found in eggs makes them a great food to include when trying to lose weight. This amino acid helps reduce the amount of lean tissue loss, while increasing fat loss, and stabilizing glucose levels. In other words, it boosts your metabolism and turns your body into a fat-burning machine. Another benefit of eating eggs? The lutein and zeaxanthin found in eggs is great for your eyes.

6 – Kale
Extremely high in fiber, kale helps you feel full, but it’s also an super healthy source of nutrients such as vitamin A, vitamin C, folic acid, carotenoids like lutein and zeaxathin, calcium, manganese, potassium, beta-carotene, and phytonutrients. Kale is excellent for fighting cancer, heart disease, and other chronic illnesses. It also helps prevent UV damage to your eyes, osteoporosis breaks, dementia, and certain cancers.


7 – Broccoli

Low in carbs and high in fiber, broccoli helps you feel full and sustain your energy levels. With its natural diruetic effect, broccoli is the perfect vegetable for weight loss. It’s low in calories and fat, and high in vitamin C, helping fight illnesses while and burn fat. In fact, one study performed by Dr. Carol Johnston found vitamin C could increase weight loss by up to 30%.

8 – Beans

If added to your diet in the right way, beans can help you lose lots of weight. They’re an excellent source of lean protein and low in calories, so use them to substitute foods that are high in calories and saturated fats. And because they’re high in fiber, they’ll help you feel full, so you’ll eat less without feeling hungry.

9 – Turkey
Turkey is an excellent source of protein and low in calories. But, the cool thing about eating turkey is its high level of tryptophan. If you’ve never heard about it before, you’re not alone, but I’m sure you’ve felt its effects.

 Tryptophan is one of the 10 essential amino acids the body uses in a number of processes, including producing nervous system messengers like those necessary for rest, relaxation, and sleep. So when you felt like having a nap after Christmas dinner, that was the tryptophan at it’s best. Turkey also has a whole host of other benefits, too.

 This amino acid helps you sleep, but it also promotes serotonin production and elevates your mood. (It has even been used by professionals to treat a number of emotional disorders such as depression and anxiety.) And last, but not least, it helps regulate your appetite.

10 – Sweet Potatoes
Sweet potatoes, not only are they YUMMY, there are high in fiber, which is important for weight loss. Fiber helps keeps us regular, fights diseases, and reduces the risk of colon cancer. It also slows digestion to help you feel fuller longer, while helping us flush fat from our bodies.

 Sweet potatoes are also an excellent source of beta-carotene, complex carbohydrates, manganese, vitamin B6, and vitamin C. Their antioxidants and anti-inflammatory properties help you stay healthy and rebuild muscle tissue after exercising.

Add these 10 foods into your weight loss diet and you’ll be losing inches and building muscle like crazy. You’ll look fantastic and feel like you can take on the world, and that’s how you should feel!

Live, Love & Laugh a Lot in 2014

Karen xx

P.S if you’re serious about getting in shape & becoming healthier then don’t miss the New Year New You Detox Bootcamp! Starts 28th Aprilth (only a few space left!)

If you want to be at least a dress size smaller in 28 days then book Your place at The Hot Body Bootcamp http://thehotbodybootcamp.com/book-now

Happy New Year

Hope you had a great Christmas and New Year and now have all the crap safely removed from the house!?!!

I had a fab time catching up with family and friends and Santa was very good to me too, must be because I’m always so good!

Did you know being overweight is contagious?

Research conducted at Harvard Medical School in 2007, showed that people that have at least 1 friend of the same sex who is overweight or obese have a 57% chance of becoming obese themselves! If that same friend happens to be a best friend, the risk of becoming obese rises to 171%!!

When I read this I actually felt a little inspired. Because this means that the reverse has to be true. Those who have lean friends will be LESS likely to be obese. To me, this was comforting. All it means is that we need to find friends who are lean and/or get our close friends to get involved in living a lifestyle that helps us all become lean and fit.
The take home is this: perhaps the best resolution you can make if you really want to stay lean is to find friends who are lean and/or get your existing friends involved in the same lifestyle change you are making!

While most people are simply thinking about diet and exercise, it seems the real power of making change lies with your social network.

So how’s your year going so far Have you ‘fallen off the wagon’ with your diet by any chance?

Stupid question really isn’t it!!

It’s 3rd January and we’ve just spent the last few days (perhaps the last month) pigging out on all those ‘festive treats’ so we all DEFINITELY need to get back to eating healthily again!!!

Is this you:

You’ll tell yourself you’re going to be really ‘good’ and you’ll eat nothing but salads & fruit for 3 days… then feel miserable & starving hungry and have a blow-out come Thursday afternoon! Then what happens… ‘diet starts Monday’ AGAIN!

Well we’re not gonna let that happen this time!

For a start, living on lettuce & apples is not fun or healthy and will not get you the results you’re after! It is also totally unrealistic to expect your body to survive on such little nutrients so no wonder you fall off the wagon, feel like you’ve failed in your quest for a healthier body and set yourself up for a cycle of disappointment, feeling rubbish and gaining fat!

These are a few of The Hot Body Bootcamp steps you need to take to lose weight, feel fab and look amazing:

1. Get breakfast right!

Breakfast is so important in kicking your body off the right way each day. Eat the wrong thing and it will be an uphill battle to drop fat & feel great, but get it right & it’ll be a breeze!!!

Did you know, what you have for breakfast will determine what foods you’ll crave for the rest of the day as well as determine whether your body will want to ‘store fat’ or ‘burn fat’ throughout the day…

A breakfast high in carbohydrates will make you reach for the biscuit tin by the time elevenses comes around because sugar at breakfast = sugar cravings all day. Plus, eating a ‘high carb’ breakfast will release hormones to ‘store fat’ rather than ‘burn fat’

What ‘traditional’ breakfast foods are high in sugars & should be avoided at breakfast:– Cereal & milk (including Special K, Bran Flakes and any other supposedly ‘healthy’ cereals)
– Toast
– Fruit on its own (have fruit with some nuts / seeds & sprinkled with cinnamon)

What to have instead:
– Scrambled egg / omelette with lots of veggie fillings: tomatoes, avocado, onion, spinach, watercress, peppers etc prawns are good too
– Avocado halved & topped with prawns & chopped tomatoes and drizzled with lemon juice
– Boiled eggs with lightly steamed asparagus spears dipped in (wrap them in smoked salmon for a treat)
– Quinoa & almond milk is a great cereal replacement, topped with some nuts & berries – yum!
– My favourite breakfast… banana pancake!

2. Drink up

Water that is!!!

You need to be drinking at least 3 litres of water a day for optimum fat loss results
Your body WILL NOT burn fat if it is even a tiny bit dehydrated

Avoid these drinks:
– Fizzy drinks (loaded with sugar)
– Diet drinks (loaded with sweeteners – even worse than sugar for your health & for fat loss)
– Fruit Juice (as much sugar as coke!)
– Sugar free squash (loaded with sweeteners – children are given this all the time & it is terrible for them)
– Tea & coffee – contains caffeine which will dehydrate you
– Alcohol!!! (full of sugars & it is toxic for your body – your poor body will spend the next 3 days wasting time trying to get the toxins out of you instead of burning fat)

So what can I drink then…?
– Water!!! And lots of it! Why not squeeze some lemon / lime / orange juice into a hot or cold glass of water for variation
– Herbal & fruit teas

3. Eat your greens

I can’t emphasise enough just how crucial veggies are to dropping body fat!

They fill you up… They’re full of nutrients… They contain essential vitamins & minerals for your body to function effectively…
You want to be eating veggies – green ones especially with every meal or the day!
Aim to be getting 7-10 portions of veggies a day!
That’s right 7-10 portions of different vegetables every single day!!!
Think back now to what you ate over the last 7 days and I bet most of you will have barely eaten 7-10 portions of different vegetables in the last week…?!?!?!

Here’s an example of how to get 10 portions of veg in:

Breakfast = omelette with a handful of spinach & chopped tomatoes (2 portions)
Lunch = stuffed peppers filled with mince, onion, peas, courgette, served with a large handful of watercress (4 portions)
Dinner = Mexican chicken & black beans with steamed asparagus, broccoli, cabbage & cauliflower (4 portions)

4. Ditch the junk

Chocolate, sweets, crisps, biscuits, cakes, ready meals are all loaded with sugars, salt, sweeteners, e numbers & bad fats that will leave you feeling sluggish, fat, tired & lethargic. Hey you know that as you’ve spent the last week pigging out on them & now you’re feeling tired, can’t be bothered & sluggish right…?

We all know this one really so don’t cheat yourself… get yourself organised & make yourself some ‘healthy treats”

5. Get moving

Diet without exercise doesn’t work, neither does exercise without the right diet

You need to choose the right exercise to boost your metabolism and get your burning fat like crazy!

20-30mins of the right exercise will work far better than 45-60mins of the wrong exercise. In fact, do the wrong exercise & you could even make your body store fat!!!!

Exercise needs to be high intensity & working HARD for a short period of time. Pacing yourself for long periods of time (like jogging) will not help you drop fat at all!!

So there you have it, follow these five steps and you will be well on your way to looking & feeling fabulous!

Live, Love & Laugh a Lot in 2014

Karen xx


Live, Love & Laugh a Lot in 2014

Hope you had a great Christmas and Santa was good to you!

This is a great time of year to reflect on the past 12months and decide what worked and what didn’t.

What you want to do more of and what you want to do less of, what you wished you had done but didn’t so will set out to do this year!

Whatever you decide think big, get rid of all the mindless crap that goes on day after day and really commit to making this year full of the things that make YOU happy!!

I have some big scary plans for 2014…… do you?!

Let’s live the year ahead like it’s the last one and don’t waste a moment. I have a friend who’s going to die next year and he is living life to the full just now and plans to continue to do that for as long as he can, he has experienced things he probably never would have if he hadn’t been told he only had months to live!

Let’s not waste the time we have whatever age you are…….. Live a life you love!

The Mayonnaise Jar…..

When things in your life seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 Beers.

A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full.

They agreed it was.

The professor then picked up a jar of pebbles and poured them into the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full.

They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course the sand filled up everything else. He asked once more if the jar was full.

The students replied with a unanimous ‘yes’.

The professor then produced two beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand.

The students laughed.

‘Now,’ said the professor as the laughter subsided, ‘I want you to recognize that this jar represents your life. The golf balls are the important things — your family, your children, your health, your friends and your favourite passions — and if everything else was lost and only they remained your life would still be full.

The pebbles are the other things that matter like your job, your house and your car. The sand is everything else — the small stuff.

‘If you put the sand into the jar first,’ he continued, ‘there is no room for the pebbles or the golf balls. The same goes for life.

If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
Pay attention to the things that are critical to your happiness.

Spend time with your children. Spend time with your parents. Visit with grandparents. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and mow the lawn.

Take care of the golf balls first — the things that really matter. Set your priorities. The rest is just sand.’

One of the students raised her hand and enquired what the beer represented. The professor smiled and said, ‘I’m glad you asked. The beer just shows you that no matter how full your life may seem, there’s always room for a couple of beers with a friend.’

Author unknown.

So remember fill your life with the important stuff!

Wishing you all a Very Happy New Year!

Live, Love & Laugh a Lot in 2014

Karen xx

Which Path Will You Choose?

Can you believe we only have 5 days left until Christmas?!

I hope you’re all organised by now so that you can relax for a bit before Santa comes! I’m not, still got presents to buy, shopping to get and wrapping to do.

The one thing I’m going to do when I tackle each one of those things is to relax and enjoy it, that might sound strange but what’s the point in stressing and pulling your hair out while joining in with the Christmas moaning as you do your food shopping.

Far better to be relaxed whilst listening to the festive tunes playing and just know it’s going to be busy and if there is a queue get yourself a magazine to read while you’re waiting it’s amazing how fast the queue goes down when you do that!
So……Christmas is coming, and it might not just be the geese that are getting fat.

Studies show that the average British person eats an incredible 7000 calories on Christmas Day. That’s equivalent to around 37 croissants for all you health conscious folk out there, and the problem is that it’s not just on Christmas day that we overindulge.

There are the office Christmas parties, after work drinks with friends, and all the New Year’s Eve celebrations too. It’s no wonder that gyms see their membership rising in January as we have a collective panic over our waistlines.

I visited my local supermarket on Saturday and, as you might expect (as it’s been that way since October), the shelves were filled with Christmas treats. However there was already that slightly hysterical note in the air as people bulk buying food as if the shops were about to close for a month and their lives depended on it.

Here’s a newsflash – most large supermarket are only closed for one day – Christmas Day!

So why does this collective overindulgence happen?

Not so long ago it was the norm to have a naughtily indulgent, but not excessive Christmas.

What has changed?

Perhaps part of the reason is that more and more in our society, food and alcohol equal love and fun and unconsciously we pick up these messages all the time through advertising and the press. We are deeply programmed to be motivated towards things that make us feel good, so our unconscious minds are often encouraging us to consume more, and more often, as these messages get increasingly mixed up.

How can you begin to re-educate your unconscious mind and ensure that that food is just that – food?

To be enjoyed absolutely, but not in place of love, not for comfort and not as a poor substitute for fun. You can start to make a change by being more conscious of how this might happen for you, and by doing more of what is healthy to satisfy your needs.

Watching young children is a great way to learn how to enjoy the simple things for what they are. How they get so much pleasure out of dancing or singing, or just having a good old giggle is so inspiring.

Over the holiday season perhaps have a think about other ways to treat yourself. What might you do to pamper yourself?

How else would it be possible to have lots of fun?

How would it be to try a different way this year?

Wishing you all a Very Merry Christmas

Happy Holidays

Karen xxx