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!

The Lazy Girl’s Guide To Keeping Fit

Whether you despise the idea of getting in some exercise throughout the week, or simply just don’t have the time, we can all agree that starting something new is often the most difficult. Take part in activities that don’t feel forced, and better yet, join a team or bring a friend along with you to ease the pain.

Start early

Most people are motivated first thing in the morning, so if you can identify with this, it is best to start getting active as soon as you wake up. Simple ways to start the day include a leisurely stroll around the neighbourhood, walking the dog, and heading down to the local park.

Simple exercises

Free some time at home and do a few jumping jacks, squats, and pushups. Not only will this help your flexibility, but can be done almost anywhere there is enough space. Other exercises could include doing lunges while brushing your teeth, squatting while watching television or even planking. Sometimes it is good to have a distraction on while you work out, it helps time fly.

Public transport

Leave the car at home and opt for a leisurely walk, or even take public transport instead. We’re not suggesting you run for the bus, but this will give your body some much needed exercise (and save some money on petrol!).

Eat well

Generally, if your diet is consistent, then your weight will be too. Limit the amount of times you indulge in chocolate, sweets and alcohol which could be compromising that fit body. Cheat days are a good idea if you want to pig out once a week, but don’t let this behaviour drag on for days.

Exercise in bed

Seriously! Sanford Bennett created a bunch of exercises which are designed to be in bed, with the covers on. One particular exercise which aims to work out the triceps, back and upper arm muscles requires you to lie on your side, grasp your right arm and pull back.

Take the stairs

Where possible, ditch the escalator, elevator and anything in between for the stairs. This simple change will build up slowly, and leave your legs looking and feeling better each day.

House chores

Is there any wonder why you feel exhausted after tidying up the house? Vacuuming, cleaning, mopping and washing all are great exercises which work out the entire body. They may not seem like hard work, but at least an hour a day will prove good for your body.

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How To Stay In Shape While Travelling

So you have booked your trip but are worried about how to avoid piling on the extra kilograms while you’re away? As impossible as it seems, there is a happy medium which will allow you to enjoy your time away without returning with a pronounced waistline. Here are just a few exercises and tips you can use while you’re on-the-go.

Enjoy in moderation

Don’t deny yourself while holidaying in another country. Try out as much of the local cuisine as you can – but all in moderation. This includes both main meals but also desserts and snacks. Although constantly travelling won’t allow you to fall back into your usual workout routine, try and moderate your eating to avoid gaining weight while away. This could include choosing healthier breakfast, lunch and dinner alternatives while avoiding bad snacking throughout the day or night.


Especially if you’re backpacking, walking will become a large part of your trip. Try and walk around as much as you can, and avoid using taxi’s if you can help it. Not only is walking a fantastic form of low-intensity exercise, but it will help your body adjust to another environment. Get familiar with your current location and opt for leisurely walks around the city, countryside or hostel – it will also prevent boredom and give you something relaxing to do!


Jump rope

Pack a skipping rope into your hand-held luggage and you will always find an opportunity to get out there and use it. Not only is this an exercise for the entire core, but it will tone and keep you in shape while you’re away.


Bring a pair of running shoes and go for a short run around the hotel you’re staying at. This will allow you to see more parts of the city and also keep your body in a set routine.


Most hotels are equipped with pools – even if your usual workout routine doesn’t involve going for a swim! Pack your swimsuit and hit the pool at the beginning or end of every day for about 20 minutes to see results.


Where possible, try and take the stairs and avoid any elevators or escalators. Most people will feel the burn in their upper thighs just after a few minutes of this low-maintenance workout.

How do you stay in shape while travelling?

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How To Get a Brazilian Butt (By the Brazilian Butt Master!)

We all know Brazilian women have the hottest bodies, so when we heard about the Brazilian Butt Lift workout, we had to pay attention. Created by the ‘Brazilian Butt Master’ (yes!) Leandro Carvalho, Brazil Butt Lift combines Brazilian dance, cardio and signature lower-body sculpting moves to offer a total body-toning workout. No surprise then that Victoria’s Secret model Alessandra Ambrosio is a fan as is Jennifer Love Hewitt…and Sting!

We asked Leandro to share his top tips on how to get a Brazilian butt:

1. Identify your butt type

Work out your butt type and go from there! A great way to do this is and to find out how lifted your butt actually is, is by doing the pencil test.

The pencil test is a fun, easy and simple way to tell if your butt is lifted. Simply take a pencil and place it in the crease where your butt meets the top of the back of your thigh. If the pencil stays put or actually disappears, your butt lacks the lift that reduces that crease.

The goal is to lose fat and firm your butt, so it’s lifted and the pencil falls on the floor.

2. Maximise your Brazil Butt Lift workout 

I’m the Butt Master so I’m here to help you! Two great tools you can use to maximise your workout are ankle weights and fitness bands.

Ankle weights are really great as they are safe and isolate your butt muscles to work them from different angles, helping you get a more round shape.

The other tool is a fitness band that is included in the Brazil Butt Lift pack. This will help you get more toning and definition and lengthen your legs.

3. Healthier heart, healthier you  

A minimum of 20 minutes of cardio exercise two to three times a week will help you develop a stronger and healthier heart. If you go above and beyond, it will help improve your body composition.

Whether this is by doing the Brazil Butt Lift, walking or swimming, anything that is going to increase your heart rate.

4. Plan ahead 

If you plan ahead your diet, you have a better chance of success. Shop for the whole week and buy all the nutritious and healthy foods you need for the week to come.

5. Eating out 

When you eat out, try and look at the menu prior to arriving to the restaurant. This will allow you to make the best decision when choosing a healthy meal rather than making an impulsive one, leading to an unhealthy choice

6. Small changes 

If you make small changes to your eating habits, you can get great results. These can include minor adjustments such as not drinking soft drinks, which are full of sugar, calories and preservatives. This increases the fat on your body as well as cellulite.

Find out more about the Brazilian Butt Lift at

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