Womens-fitness-2

Banish Bingo Wings With Strong Triceps

While half the world is in the sweater season, the other half if taking some time off in the sun. Whichever season you’re in, you’re probably also trying to find a way to cover up those bingo wings or stuff them into sleeves. Luckily, bingo wings can be banished. Yes, it is possible to get rid of the wiggly, wobbly bits that sit under those arms. As Denise Austin says, we can always use some “sexy arms!”

RELATED: 5 Breakfast Ideas To Boost Weight Loss

If you’re reading this article thinking, “I’m safe, no bingo wings here!” then read on for some exercises to add to your workout to ensure that those bingo wings stay at bay!

1. Overhead triceps extension

Add some weights to your workout to build muscle and burn up the fat that lives in the back of your arms. Hold one weight with both hands above your head, hands facing forward. Slowly lower the weight down your back to your shoulder blades and raise it back up to starting position. Feel the burn in your triceps after completing three sets.

triceps workout, women's fitness, tricep, body tone, bingo wings

2. Tricep pushups

A tricep pushup is just the same as a normal pushup, except the hands are placed right under the shoulders. When lowering down into the push position, the elbows should be close to the ribs and not pointing outwards like a normal pushup; instead they should be pointing down towards the feet. They’re hard, but once you start to strengthen yourself, your toned arms will be well worth it.

triceps workout, women's fitness, tricep, body tone, bingo wings

3. Tricep kickbacks

Using a bench for stability, place your left knee on the bench. Hold your weight in your right hand and lift the arm so that your elbow forms a right angle. Slowly straighten your arm back behind your body and then return to starting position. Make sure you really squeeze your tricep as you go.

triceps workout, women's fitness, tricep, body tone, bingo wings

If you’ve tried to eliminate your bingo wings in the past, just remember: living a healthy lifestyle means making the right decisions about what goes in your mouth, not just which exercises your body does.

Images via realsimple.com and fitwirr.com

August 5, 2015

Introducing Ultimate Soccer

Looking to get fit and healthy playing one of the world’s most popular sports?

Ultimate Soccer will be launching its state-of-the-art soccer facilities, that will bring the 5-a-side experience from the UK to Australia. Supported by the Football Federation of Australia and ex-Socceroo Brett Emerton, its flagship location is right in the heart of Fairfield, Western Sydney.

SHESAID chats with CEO of Ulimate Soccer, Emir Mani about the benefits of soccer, how to book your own pitch, and how the idea of Ultimate Soccer was initially created.

RELATED: How To Deal With Winter Weight Gain

How did the idea for Ultimate Soccer first come about?

The inspiration for Ultimate Soccer emerged from a number of different thoughts I was having about 5 years aIntroducing go.

The first thought was ‘how am I going to evolve my music marketing business (that was fairly successful) with the advent of iTunes, Spotify and other digital offerings’?

My second thought was to move into a business area I am passionate about and love…

My third was a decent ‘brick and mortar’ business would combat investing into a new digital concept that could become obsolete a day, week, month later.

My fourth and final thought was the business idea and replicating the hugely successful UK 5 a-side football business model here in Australia.  The reason it has been so popular is that the floodlighting, shorter game times and small team numbers make it more accessible and convenient for busy people that do not have the time to exercise due to work and family commitments.

The issue for me was not so much the about reinventing a brand new concept here in Australia. It was more about the right approach in terms of how do I raise $4m to build this thing, how will Australians respond to this new concept, will there be demand, how will I get the land etc.

Why do you think soccer has become such a much-loved, world game especially for women?

It is the most popular sport among both boys and girls at school (according to the ABS) so kids are familiar with the game and playing from an early age which helps.

It is a non-contact sport relative to rugby league/union and AFL and promotes good values, in terms of teamwork, discipline and skill development.  This is important to parents to want to keep their kids active in a positive playing environment. The fact that it’s a very enjoyable game contributes to the popularity.

Introducing Ultimate Soccer

Why is it popular specifically with women, this is a tough one – it could be a number of factors including the success of the Matildas in the previous World and Asian Cups, it could be that Australia is a sports nation and women are not hung up with it being perceived as a male game which obviously it isn’t. Due to the popularity of the female game, accessibility to women’s football’s team could also be a reason.  It is worth noting that there are more registered female football participants in Australia than in England, which is pretty amazing considering the difference in populations.

Who can partake in Ultimate Soccer, is there a specific age group or target?

 At Ultimate Soccer we aim to appeal and to be accessible to men, women, over 35’s and kids across beginner, intermediate and advanced levels for league competitions. We wanted to ensure that we created an environment were people wanted to participate in the game regardless of age, gender or cultural backgrounds.

How important was it to hold the first flagship facility in Fairfield?

Pretty important…we knew that just half of all Australian people that play football occasionally and regularly resided in NSW with a heavy focus on Sydney (Roy Morgan).  We just needed to find the perfect location within Sydney.  Ideally it had to be in the home of football where demand would be strong and that be amongst the Western Sydney football community. It needed to have good transport links and be visible from adjacent main roads. Fairfield High School was particularly receptive and excited about the opportunity of getting a $4million facility and this made a big difference to our decision.

Are the fields open for training, or just a casual game with mates or work colleagues?

We offer one-hour pitch bookings for friends to play amongst themselves in a friendly environment or for local football teams to train, so you’re able to enjoy Ultimate Soccer in a casual or competitive capacity.

In addition, we offer one-day corporate events for team building exercises and for companies adjoined to a particular industry and adult bubble soccer for bucks and hens parties at weekends.

We have kids coaching, kids parties and kids bubble soccer. So there’s definitely something for everyone!

What type of health benefits does a simple game of soccer offer?

The high intensity nature of 5-a-side soccer ensures a quality cardiovascular and muscular workout. The game will build long-term fitness, burns fat, lowers cholesterol and reduces blood pressure. Professor peter Krustrup from the University of Copenhagen said, “Playing 5 a side football is healthier than running or lifting weights.  The intensity and range of movements involved in the game, including kicks, twists, turns and sprints, provide better overall exercise, according to a series of studies.  And five-a-side is more beneficial than a full-scale game, as it ensures that all players get a vigorous workout.” So its health benefits have even been scientifically proven.

What’s next for Ultimate Soccer? Do you have any plans to open pitches in other locations?

Yes we certainly do. The company objective is to launch a further 10 sites in the next 10 years.  We have a pipeline of 4 other sites and will be monitoring the first site in Fairfield closely before activating a full-scale expansion strategy.

For more information or to book your own pitch, visit: www.ultimatesoccer.com.au

July 21, 2015

New Fitness Trend: The Trampoline Workout

Who knew that jumping around on a trampoline could help with a leaner torso and sculpt your muscles all at once? This amazing new workout is a great form of cardiovascular exercise since you’re sweating it out, using all of your muscles, and more importantly – having so much fun!

RELATED: What Not To Do Before A Workout

The world’s first indoor trampoline park, Sky Zone Australia, celebrated its first birthday this week and held the Big Air Festival – a night full of action, extreme sport and exhilaration.

Sky Zone Alexandria boasts hundreds of trampolines, all connected to form one massive trampoline that literally allows you to jump off the walls. For the event, they partnered with Red Bull to host the inaugural 2015 Annual Wall Running Competition on behalf of the AWA (Australian Wall-Runners Association) and the Air Skate Showcase, the first of a yearly tradition.

Hot New Fitness Trend: The Trampoline Workout

With over 300 people in attendance, notable guests included The Roundabout Crew, comedian Frenchy, Jake Rich from Channel 9: Big Brother 2014, Maxi from Bondi Rescue, pro-surfer Indy Clinton and former elite gymnast Lauren Hannaford.

Do you think you’ve mastered the art of trampolining? Maybe it’s time to try your luck at wall running, which is the latest extreme sport all about combining the skills of jumping, gymnastics and cardio to create a truly remarkable way to workout. For us, we’re just sticking to trampolining right now.

Hot New Fitness Trend: The Trampoline Workout

Bring out your competitive side in one of the many dodgeball tournaments, or go at your own pace. It’s also suitable for adults and kids, so there’s no excuse why you can’t go out there and jump it out!

www.skyzone.com.au

June 21, 2015

Easy Barbell Exercises For Women

Barbell’s are one of the easiest ways to keep your fitness routine interesting, especially if you’re a beginner and wanting to stick to the New Years Resolution.

But sometimes women find it discouraging to train using weights since so many of us believe that we could develop a muscular physique, but this is far from the truth! Tone your entire body from head to toe with just five of these easy barbell exercises.

RELATED: How To Get Toned Without Bulking Up 

Deadlift

It is true, this exercise sounds a lot more difficult and scary than it actually is!

In reality, it will work your buttocks, and carve out those toned, sculpted thighs in no-time. Bend forward holding the barbell, then push back and upwards. Keep your head up to avoid causing strain or injury to your neck.

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Sumo squat

Take your squat to the next level by using a barbell to maximise your entire workout routine. Stand with legs wide apart, and squatting, lift the barbell slowly upwards as your body begins to straighten out. For best results, keep the barbell as close to the body as possible.

sumo-squat

Incline bench press

Use an inclined bench to help workout the upper chest, as well as the arms and core abdominal muscles. Keep your back as flat as possible, then inhale and lower your arms until they are level to your chest. Grab a friend to come and spot you, as it can sometimes be scary if you’re a beginner.

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Standing curl

Stand with your feet apart and curl your biceps until they have completely contracted. This is a must-have workout if you want to define your arms, and lose any body fat before swimsuit season!

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Bent over row

Straighten your back with this effective lifting exercise which feels amazing once you get the hang of it. Slightly bend your knees for extra stability, then pull your arms back, and roll towards your chest. Make sure to stretch well before any of these exercises to avoid the dreaded muscle strain!

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Images via ThinkStock, Body Building, Elite Fitness, Supt, Gallery Hip

January 20, 2015

How To Stop Yo-Yo Dieting Forever

The vicious cycle of jumping from one diet to another is doing your body more harm than good. Rather than trying out the new trendy eating plan, stick to something stable which is catered to you and your needs.

Want to stop this cycle of yo-yo dieting forever? A few of our tips below will get your body back on track for 2015.

RELATED: Dieting Myths – Fact Vs Fiction

Long-term

Rather than thinking of losing weight in the short-term, make long-term goals for your health and wellbeing. Most women only want to have a great body, but neglect their health on this type of journey. Fill your tummy with good food which won’t cause harm like obesity and other health problems down the line.

Keep it simple

If you’ve set some difficult goals, then you’re more than likely not to achieve them. Change your diet in minimal doses, and keep it healthy, regular and simple. Little things such as cutting out soft drink, and not going back for seconds won’t cause your body to completely freak out.

Hobbies

Keep busy by meeting up with friends and taking part in activities which make you happy. This could be anything from meeting up at the local park, taking a cooking class, or even being part of a book club. Anything that will take your mind off of food is going to be better in the long-term for your health and wellbeing.

Cheat meals

Don’t deny your body from certain foods which you once loved to eat. This act of rebellion almost never works (even on those who have fantastic willpower), so designated cheat meals are your best option. Keep a few of these foods in the pantry, but don’t make it a regular thing.

No deadlines

Don’t fool yourself into thinking that weight loss is as easy as it sounds. The truth is that putting on weight is much faster than losing it; the process could take up to 6 months before your progress begins to show. Don’t let this create a friction in your weight loss journey.

No late-night snacking

Rather than opening up a bag of chips before bedtime, get into the habit of eating early. Try and have your dinner at 6-7pm; this will allow your food to digest properly throughout the rest of the evening. If you do want a snack, anything such as fruit or a light tea is perfect for curbing any late-night cravings.

Food diary

Keep a record of your daily or weekly intake in a food diet. We have the tendency to snack more often than we think, and a food diary is a great way to keep track of everything.

Image via Dr Rosedale

January 9, 2015

5 Workout Accessories Every Woman Needs

A workout just isn’t complete without accessories which make the gruelling process that much easier.

Keep your belongings secure without compromising your workout, and invest in some of this must-have gear for your next training session.

RELATED: 5 Simple Back Exercises

Belt

Store all your essentials such as a phone, music player, and keys into this lightweight belt for a hands-free workout. The belt comes with a few different compartments so everything won’t rub against each other or scratch your belongings.

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Fit Belt, $28.99

Ear warmer

A comfortable 2-in-1 ear warmer which also keeps any stray hairs away from your face is an essential in our book. The lightweight material won’t create any tension on the temples of your head, but is secure enough to stay in place if you’re going for a run, or high-intensity workout.

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Lulu Lemon Run With Me Ear Warmer, $26

Water bottle

We’re aware this isn’t more than just a water bottle, but it will revolutionise the way you workout. With a stainless steel interior and exterior, and a silicon grip with a comfortable, ergonomic design, the bottle keeps water cool for over 12 hours.

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Under Armour Beyond 18 Ounce Vacuum Insulated Stainless Steel Bottle with Flip Top Lid, $28

Tracker

Not only does this little gem track your fitness, but it also comes with a mobile dashboard and sends all the information straight to your computer. Wear it all day to count your calories burned, check out your progress, and even match it with your outfit.

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Zip Wireless Activity Tracker, $79.95

Socks

Toeless yoga socks which give extra grip during each workout, and are lightweight so they won’t cut off any circulation to your legs. If you don’t like to go barefoot to your next yoga class, these socks are ideal since they’re actually more hygienic.

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Gaiam Grippy Toeless Yoga Socks, $9.50

Image via 9 to 5 Mac

January 1, 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

The Ultimate Arm Workout

There are many workouts which effectively tone the arms, and are easy enough for beginners to try out as well. If you can’t quite get to the gym on a daily or weekly basis, try these simple arm exercises which are perfect for getting in shape this summer.

RELATED: Workouts For A Better Bust

Arm circles

Stretch your arms outwards, and make sure your palms are facing the floor. Alternate between clockwise and anti-clockwise circles for 30 seconds each.

The Ultimate Arm Workout

Knee push-ups

Start with your arms and legs flat on the floor, then rest your right leg over the left (or whatever is more comfortable for you). Lower your body until shoulders are on the same level as your elbows, and repeat this for 30 seconds.

The Ultimate Arm Workout

Overhead press

Extend your arms upwards, and keep them as straight as you can. Next, use your own resistance to push your arms back down to a 90º angle as hard as you can. If done correctly, you should feel the burn within your triceps.

The Ultimate Arm Workout

Tricep dips

Lie down flat on your back, and slowly bend your arms upwards to support your body weight. Keep knees bent, and push up through your arms and hips. This is also a great exercise for working out the legs and upper quad muscles.

The Ultimate Arm Workout

Bicep curls

Begin with arms at your sides, and curl upwards with a clenched fist. Again, use your own resistance to perform this exercise as hard as you can – it’s so much more effective than using dumbbells. Repeat for 30 seconds or until you feel the burn in your arms.

The Ultimate Arm Workout

What are some of your favourite arm workouts?

Images via Fit Studio, West Rehab, Shape, Fit Sugar, Skinny Mom, iStock

December 15, 2014

5 Quick and Painless Workouts For All Women 

While it might prove difficult to stick to a consistent workout routine (especially for beginners), it’s important keep your exercise and diet on par with each other.

If you despise the idea of working out, or even if you simply don’t have the time to visit your local gym, below are just a few workouts you can try at home or on-the-go.

RELATED: 10 Motivational Tips For Every Woman

Bicycle kicks

Whether you’re kicking back watching your favourite television show, or simply just surfing the internet, bicycle kicks are a quick exercise you can incorporate into your routine.

Slightly bend forwards and as your left elbow tucks inwards, your right leg should bend at the knee. Repeat this cycle ten times on each leg. It helps to keep your neck elevated, so put a pillow behind your head if you’re starting out with this exercise.

5 Quick and Painless Workouts For All Women 

V-ups

Start with your body completely flat on the floor on even your bed, and extend your arms above your head. Then, as hard as you can, leap upwards and try to make your arms and legs meet in the centre. You should feel some pressure in your torso, and a burning feeling in your thighs.

5 Quick and Painless Workouts For All Women 

Jumping jacks

Did you know even the humble jumping jack is enough to get your heart racing? Extend your arms and legs outwards and jump for 1 minute. By the end of this, both your arms and inner thighs should feel the burn.

5 Quick and Painless Workouts For All Women 

Squat

Of course we were going to include the squat, why would we leave out this amazing exercise?!

You should have no excuse for this, since you can chat with a friend or watch your favourite show to pass the time. Remember to keep your legs about a hip-width apart, and make sure your feet remain flat on the ground. Extend your arms outwards for extra stability.

5 Quick and Painless Workouts For All Women 

Scissor kicks

Another exercise which you can easily achieve straight from your bed is the scissor kick. Lie flat on your back and raise your torso upwards by swinging each leg from the ground.

You should immediately feel a burning sensation in your abs – this means it’s working. Perfect if you need to get rid of that dreaded muffin-top before bikini season hits!

5 Quick and Painless Workouts For All Women 

So, what are you waiting for? Comment below with some of your favourite workouts.

Image via Wellbeing, Women’s Health, Squat Girl, Dolphin’s Health Precinct Blog, Positive Med 

December 3, 2014

How To Stay Fit And Healthy During The Silly Season

There’s a lot of hype from leading nutritionists and personal trainers alike right now about the extreme importance of eating clean and raw foods all-year round, but how do we mere mortals battle the bulge – and resist temptation – over the festive season?

Husband-and-wife team Scott and Jodie McKay at Jungle Fit Health and Fitness, based on Queensland’s Sunshine Coast, via www.facebook.com/JungleFitPT, which services clients both locally and nationally, has this advice for SHESAID readers: there’s no shortcuts, you’ve got to eat clean and exercise regularly to stay trim and healthy over the holidays (bugger).

Related: Get Raw For The Christmas Party Season

Jungle Fit Health and Fitness offers personal and group training, massage, health and wellness coaching and nutritional therapies both in person and online. Fuelled by a passion for health and wellness, and each other, the couple is striving to secure clients all over the globe. 

Scott (pictured), who’s the PT side of the business, is Australian Institute of Fitness-qualified and brings a unique style of training to Jungle Fit Health and Fitness, which he also co-owns, having served more than eight years in a combat role in the army.

He says remaining active during the festive season is a must, especially if you overindulge. “Get straight back into exercising now. I highly recommend people don’t put it off for the New Year resolution of: ‘I’ll get back into it next year’ because January 1 turns into February 1.

“Keep active. The weather is so good this time of year, so there are no excuses not to train, even if it’s not at the same intensity as you normally would during that Christmas/NY week. Go for a walk, or play in the park with the kids. It’s all about keeping your motivation going so you don’t lose all the gains you’ve made pre-Christmas.”

4 Easy Exercises To Reduce Stretch Marks

Meanwhile, Jodie is a health and wellness coach and co-owner at Jungle Fit Health and Fitness, having studied nutritional medicine, remedial massage, nutritional therapies and health and wellness coaching. So, what simple steps can we all take to eat clean? It’s all about small, sustainable steps, says Jodie.

“Look at substituting your favourite things for a cleaner version or recipe,” she says. “There is so much online these days, it is super simple. Start looking at the labels of things you are eating, make sure that you look at the first four ingredients in that label – if its sugar, canola oil, wheat etc., that is what the product has most of.

“Stick to the outer areas of the supermarket. Don’t go into the other aisles (except the health foods). Many people go straight for the “bad” aisles and are eating processed food that’s masquerading as real food.”

And as to why eating raw food/clean is important, especially in the lead-up to Christmas, Jodie says a clean, healthy diet is the key to optimal health and nutrition.
“Wholefoods will always make you feel vibrant and energised. A healthy body can ward off sickness and is less susceptible to certain cancers or obesity-related diseases,” she says. “Processed foods and acidic foods make us feel sluggish and miserable while also bringing on more illness.”

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Jodie’s top holiday tip is to eat more whole grains, fruits, vegetables, nuts, seeds, unprocessed (lean) meats, fish (salmon), non-homogenized dairy, legumes and eggs. “Clean eating with wholefoods does not have to be boring, there are many recipes easily available that you can whip up, such as our Raw Peppermint Slice (see below).

“And you can replicate the Christmas food for healthier clean recipes – you don’t have to go without. For example, with rum balls you can make a healthier clean version.

“And a lot of people eat seafood at Christmas, so make sure that you fill your plate with it. There are also some amazing mango, avocado, prosciutto salad recipes around, which are all clean.

“So, you can still have nibbles and enjoy the Christmas period, while still remaining nutritious and clean!”

Raw Peppermint Slice

fitness, eat raw, eat clean

Ingredients

Base

1 cup of almonds and hazelnuts

1/3 cup of cacao powder

3 tblsps melted coconut oil

1 cup of pitted dates (Medjool, if possible)

Middle layer

1 and 1/2 cups raw cashews, preferably soaked

1/2 cup of desiccated coconut

Pinch of salt (Himalayan, if possible)

1/2 cup of organic maple syrup

5 drops of peppermint oil

Top layer

1/2 cup of melted coconut oil

1/2 cup of cacao powder

1/4 cup of organic maple syrup

Method

  1. To make the base: Add the base ingredients to a food processor and blend until it resembles fine crumbs and sticks together when pressed. Place mixture into a lined slice tin and press down. Place it in the freezer.
  2. To make the peppermint layer: Add cashews and desiccated coconut to a food processor blend until nice and smooth. Add the remaining peppermint layer ingredients to the mixture and blend until creamy. Add to the base and smooth over with a spatula and place into the freezer.
  3. To make the chocolate layer: Melt the coconut oil in saucepan or microwave. Once melted, add the maple syrup. Then add the cacao powder, stirring until well mixed through. Pour the chocolate on top of the peppermint layer. Put back into the freezer.
  4. Yum – it is now ready to slice and eat! Store in an airtight container in the fridge or freezer.

fitness, eat raw, eat clean

First recipe image via plantbasedmunchies.wordpress.com and secondary image via livingonpulse.blogspot.com.

November 21, 2014

Get A Victoria’s Secret Body This Summer

Have you always wanted the body of a Victoria’s Secret Angel, but never knew how to achieve it? The Angels are all known for their drop-dead gorgeous looks, but also their amazingly toned physiques which some might say were crafted by the gods themselves!

We share with you just a few workouts which are used by some of the Angels themselves, to create their much sought after physiques.

RELATED: Check out Get The Look: Victoria’s Secret Angel Hair here

Swimming

Angel: Behati Prinsloo

The Namibian native and VS Angel has been known to take part in swimming and water sports to maintain her naturally slender physique. Paddle boarding, surfing and swimming laps are just some of the ways she chooses to tone her body, apart from a few pilates classes throughout the week.

Get A Victoria's Secret Body This SummerBallet

Angel: Miranda Kerr

With a workout routine mainly consisting of ballet and pilates, there’s no reason Miranda Kerr has an incredible body! Even though she’s usually working on a tight schedule, she regularly attends Ballet Beautiful classes in New York City, and follows the Blood Type Diet in order to stay healthy and keep at a consistent weight.

Get A Victoria's Secret Body This SummerBoxing

Angel: Candice Swanepoel

Not only does Candice Swanepoel love to box on a regular basis, but she also enjoys barre lessons which help to keep her entire body toned. The South African native also takes part in resistance training up to three times a week, which allows her diet to be a little more indulgent than the other angels.

Get A Victoria's Secret Body This Summer

High Intensity Interval Training (HIIT)

Angel: Erin Heatherton

Rather than focusing on a particular part of her body to work on, Erin Heatherton takes part in HIIT which keeps the entire body toned and lean. While weight resistance one of her favourite workout routines, she does take part in pilates, yoga and running to keep fit and healthy.

Get A Victoria's Secret Body This SummerPilates

Angel: Adriana Lima

After the birth of her second child, Adriana Lima enlisted the help of a trainer to help get her pre-baby body back. Her workout routine is similar to the other angels, and mostly consists of pilates and boxing training.

Get A Victoria's Secret Body This Summer

Images via NY Daily News, Hawt Celebs, Victoria’s Secret

October 2, 2014

Find The Best Sports Bra For You

Did you know an unsupported A-cup breast bounces up to an inch and a half when running? Exercise can be painful for women, and tearing of the breast tissue (caused by bouncing) can speed up the inevitable work of gravity and cause our breasts to sag. A sports bra can halve the movement of your breasts during exercise and should therefore be at the top of every woman’s sportswear shopping list.

To achieve the best support, a professional bra-fitting is vital, but for those who may be shy or need a refresher course, here are some handy tips to find the best-fitting sports bra. Three main factors contribute to a quality sports bra: cups, straps and band.

Cups

There are two types of cup support in sports bras: compression and encapsulation. Compression bras will press your breasts against your chest and commonly come in small/medium/large sizing and a pull-over style. They are better for small breasts and low-impact workouts. On the other hand, encapsulation bras have individual cups and are better for larger breasts and higher-impact activities, like running. However, regardless of your cup size, every woman should have an encapsulation bra for maximum support.

Straps

While there are some trendy sports bras on the market, aesthetics should not be the primary consideration when shopping for a sports bra. Racerback or T-back straps offer better support as they secure the bra (and breasts) closer to the body. Wider straps are preferable to thin straps, and adjustable straps that will help you achieve the best fit and allow you to alter the bra if your body changes shape.

Band

The band, including the side panels, should be firm, but not too tight. One finger should fit underneath the band, but you shouldn’t be able to stretch it more than an inch from your body. Sports bras with adjustable back clasps are often preferable to pullover designs, especially for larger breasts and more vigorous exercise. When fitting the bra, you should secure it using the first clasp. If you have to use the last clasp, it is often advised to purchase a smaller size to account for a bit of stretching over time.

Image via Pinnacle Health Group

July 26, 2014

Train Your Legs At Home

If you’re looking to build some muscle or simply tone your legs before the summer season, odds are you’ve probably thought about joining a local gym. Whether you work at home or simply can’t find the time for a proper workout routine, try some of these simple exercises at home. This way, you can work at your own pace and fit in an exercise when you have the time.

Squats

Quads are located on the upper half of the leg, and can often be the most difficult part of the body to tone. Simple but effective quad exercises include squats and lunges. To perform a proper squat, stand with feet shoulder-width apart and extend the arms. Squat as if you’re about to sit on a chair, using the muscles from your upper thighs and keep your weight in your heels.

Lunges

Lunge exercises generally target the upper thighs and buttocks, by strengthening core muscles and using the entire body as resistance. Include lunges in your warm-up exercise if you are preparing an extended workout. Stand up straight with your legs hip-width apart, and hands on your hips. Extend your left foot forward and raise your heel, before bending both knees at a 90º angle.

Toe touch

Not only will toe touches help to increase flexibility in the body, but are a great warm-up exercise if you’re incorporating this routine into your workout. Simply put your feet together then bend at the waist and allow arms and hands to hang naturally. Then stretch as far as you can by keeping your legs straight.

Wall sit

This exercise is typically used to build isometric strength and target the core muscles, glutes and calves. Push your back firmly against a wall, then slide down into a sitting position. Extend the arms out for extra stability and make sure the knees and feet are aligned for a perfect technique.

Jumping jacks

Yes, jumping jacks are very effective to warm-up the entire body and tone legs without much endurance. Think about the amount of times you have to jump up and down before getting tired.

Image via Worth A Share

July 21, 2014

A Beginner’s Guide To CrossFit

You’ve probably heard all about CrossFit and how it is transforming the way people choose to workout. CrossFit first originated as a conditioning program found in many police academies and military special operations throughout the world. Rather than providing the same cookie-cut workout every week, the program is broad and delivers a number of fitness solutions which work the entire body.

What does CrossFit involve?

CrossFit combines a number of workouts which help the strengthen the entire body and work the core muscles. Although this workout was originally about combat and survival, many people have used CrossFit as an effective way to work every muscle in their body.

Starting out

You don’t have to be in spectacular shape to take part in CrossFit – that is half of the fun! There are many beginners classes which teach the foundation of CrossFit to a broader audience. Mostly, these classes work at a lower intensity and set the tone of what is later expected if people progress. Rather than having different workouts for different people, there is only one workout per-day which is given based on your skill. As your body gets stronger, the higher you will move up in the classes.

Supportive community

Rather than working out on your own, CrossFit provides a supportive network of people who love nothing more than to encourage each other along the way. If you find it difficult to commit to a set workout routine, CrossFit would be just the right fit for you. Members truly act as an extended family, and workouts aren’t merely confined to just the gym.

Is previous weight training essential?

No. CrossFit incorporates a number of different workout techniques, one of which includes basic weight training. The qualified instructors take you along step-by-step even if you have never lifted in your life! There really are no prerequisites about CrossFit since everything is basically re-taught on site.

Competitive nature

Everyone loves a bit of healthy competition, right? CrossFit generally praises people who finish their set workouts in a short amount of time. So you can expect to understand the type of environment CrossFit creates for both it’s instructors and students. The beyond motivating atmosphere will generally be a good thing if you ever need an extra push whilst working out.

What is a CrossFit class like?

Beginner classes usually start off with a general overview of the workout, which is then followed by basic weight training. Then they are taught about the nine foundational movements of CrossFit, and how to get the most out of your future workout.

Cost

The cost of CrossFit classes can vary depending on where you go, but they are typically valued between $10-$20 for each session.

Would you ever try a CrossFit class?

Image via CrossFit West Essex

July 17, 2014