Exercise-tips

What To Eat Before And After A Workout

To get the best results from your workout, it’s best to monitor what to eat before and after you hit the gym. Beforehand, you should try and eat at least 30 minutes before your planned workout.

RELATED: Post-Workout Dos And Dont’s

Eating before you workout is important in kick starting your metabolism, especially if you exercise first thing in the morning. Having said that, nobody wants to go jogging on a full stomach – so keep your pre-workout meal light and easily digestible.

Recommended pre-workout meals:

After your workout is when you want to replenish your lost energy. Protein and carbohydrates are key during this time, in order to repair your worked muscles and restore your sugars. You should eat somewhere between 30 minutes to an hour after you finish exercising (don’t forget to stretch!). For the time-poor, try a protein shake or bar.

Don’t forget to drink plenty of water!

June 21, 2015

Get Commando Fit This Year

SHE’SAID’ has been lucky to snag an interview with Commando Steve Willis! I’m super excited to get access to this heavenly hot fitness guru and integral member of Aussie TV’s The Biggest Loser. Prominently dressed in army pants, singlet and dark sunglasses, there seems to be a lot going on for the man behind the muscle. So I wanted to give you a sneak peak before we have our little chat.

RELATED: Lose Weight And Keep It Off Permanently

The book – ‘Get Commando Fit’
The Commando launched ‘Get Commando Fit’ on January 27. Combining a 4 week workout plan with fully illustrated exercises and delicious recipes, the Commando motivates and inspires readers using essential building blocks required for a healthier, happier life.

Priced at RRP $29.99 and $16.99 for the e-book ‘Get Commando Fit’  is based on years of knowledge and experience in the health and fitness industry and aimed at regular people looking to achieve optimal health and well-being.

fitness, workouts, health, Commanod Steve, health and fitness

The program – Get Commando Fit Mission 2
Commencing February 16th 2015 is the Get Commando Fit Mission 2. To provide a little housekeeping info, the cost is $18.90 per week on a 13-week payment plan or $199 upfront. When you consider the cost of gym memberships or weight-loss clinics, it’s excellent value for money. Registrations opened as of January 1, and anyone wanting to participate is encouraged to register ASAP at getcommandofit.com.au.

To give you an idea of the program, it’s essentially a 13-week holistic life changing experience which addresses food and nutrition, movement and work outs plus shifts the clients psychology of these behaviours. Primarily focused on changing behaviours, bad habits and ridding clients of  self-doubt, program developers have set clients of all ages and abilities up for success. They provide everything needed to implement healthy lifestyle changes long term.

The developers include nutritionist Kelly Richardson, Chef Kim Wiggins, Sports Chiropractor Luke Khoury and Sports Scientist Selasi Berdie. With experience acquired in the Australian Army Special Forces, plus being a highly acclaimed CrossFit athlete and accredited personal trainer, the Commando’s unique experience and skill set compliment this highly diverse team.

fitness, workouts, health, Commanod Steve, health and fitness

Based on their combined knowledge and increased understanding of their clients needs, the program now offers even more flexibility. Mission 2 introduces ‘Get Active’, an innovative program which reintroduces movement into everyday people’s lifestyles. It’s perfect for all ages and abilities, promoting movement and healthy eating.

Additionally there’s the existing three tiered levels available. These include: ‘Get Fit’, ‘Get Fit Intermediate’ and ‘Get Fit Advanced’. Layering various abilities enables clients to get ultimatum satisfaction out of the program. Therefore the program now caters for people wanting to begin a health and fitness regime right up to advanced athletes and military personal searching for ways to vary their routine.

The program itself includes an introductory week, which provides upfront fundamentals and education. This is followed by 12 weeks of workout plans, daily recipes, healthy meal plans and the Commando’s motivation videos. Clients also receive regular individual performance and progress monitoring, ‘squad’ training to encourage group development and participation, plus motivation from the Commando himself to maintain motivation to keep going and inspire people to live their lives to the fullest.

fitness, workouts, health, Commanod Steve, health and fitness

This is certainly what Commando Steve Willis has done. From being a Commando in the Australian Army to TV personality, his upcoming interview with SHE’SAID’, will be one worth reading. In the meantime, if you’d like find out more about his book ‘Get Commando Fit’ or Get Commando Fit Mission 2 head to getcommandofit.com.au.

Image via booktopia.com.au

January 29, 2015

Victoria’s Secret Angel Workout Tips

Doesn’t everyone wish they had the body of a Victoria’s Secret model? Well now you can, with these easy workout tips which will surely motivate you to get moving!

Combined with healthy eating and regular physical activity, you can shed the Christmas weight before the new year!

RELATED: The Ultimate Arm Workout

Side lunges

Stand with your feet hip-length apart and take a step sideways. Bend your knee at a 90º angle, and repeat on the other side. Use a dumbbell to increase your stamina, and give your arms a workout as well.

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Outer thigh lift

Use an exercise ball, and shift your weight over to one side. This exercise works the lateral muscles, and tones the entire upper-thigh. Make sure your legs are aligned, (one should be extended, the other bent). Keep the abs and legs tight as you elevate them.

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Crunch

Who knew a simple crunch exercise would be so effective? Lie down flat on your back, and keep your knees bent at the middle. Position your hands behind your head (for extra stability and without putting pressure on the neck). Then simply crunch upwards before releasing back down onto a flat back.

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Leg raises

Lie down flat on your back, and elevate your legs upwards. Keep them pressed together for extra stability, and rest your hands on the abdominal muscles. Lower the legs halfway, then slowly pull upwards without curving the back.

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Abdominal twist

Sit back into a chair position, making sure your legs are slightly bent. Relax your arms, and slowly twist from side to side.

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Images via ChaCha, How Stuff Works, Sassy Fit Girl, Fit Dad Chris, Lean it Up

December 24, 2014

Exercise Tips for Beginners

So you want to exercise, but not sure where to start? Love Your Liver share some inspiring exercise tips for beginners.

Active prevention and cure
Exercising regularly and eating a healthy diet are the most effective ways to achieve and maintain a healthy weight, immune system and liver. In fact, there is evidence to suggest that exercise itself (with or without weight loss) can prevent and reverse fatty liver  disease.

Finding the right kind of exercise for you
To help you create an exercise routine you can stick to, it’s important that you spend your 30 minutes or more each day doing something you enjoy. Walking, cycling, jogging, football, yoga, tai chi, pilates, dancing or even gardening. If you’re not sure what type of exercise you should do, ask your doctor or health care professional for advice.

Good for the mind as well as the body
So much of our day is filled with stress, so taking time out to engage in a pleasurable activity will distract you from your worries, revitalise and lift your mood, reduce anxiety and depression and even help you sleep better at night too.

Take it easy and don’t overdo it
Start with gentle exercise and slowly build up to establishing a 30-a-day routine, or more if you wish. But don’t overdo it – too much strenuous exercise can have a negative impact – making you feel tired and rundown.

How do you keep motivated to do exercise?

February 24, 2014