Building an achievable fitness plan

The most important first step to becoming fit is making a workable fitness plan, otherwise it’s too easy to lose focus. Try asking yourself these five questions below and make sure you answer them completely honestly:

Building an achievable fitness plan

1. What are my bad health habits?

Your answers might be poor eating, having too many snacks or sitting down for too many hours…

2. Where do you rate yourself on a scale of 1-10?

One being completely out of shape – breathing heavily while doing daily tasks – and 10 being perfect fitness.

3. How much time do you currently dedicate to exercise or activity each week?

And is it enough?  Would you like to be more fit and do you want to have more energy?

4. What three fitness activities do you most enjoy? 

Be honest – do you like walking, exercise classes or simply playing outdoors with your kids?  Don’t hold back from putting something more adventurous down as a bonus answer  – you can work up to high-powered activities as you build your fitness.

5.  What roadblocks have caused you to lose focus in the past?

Maybe you’ve stopped exercising because you’ve become busy at work, or your routine was interrupted and you didn’t get back into fitness.  Put down anything that derailed your plans.

Now let’s use your answers to make a fitness plan

You can decide to fix just one thing at a time so that you don’t overwhelm yourself.  Let’s go through your answers and build a fitness plan you can stick to all year.  You don’t need to aim too high – right now, we just want to improve on where you are now.

Overcoming bad habits

If you eat unhealthily then you should focus on making your next meal more healthy because you can’t change what you’ve eaten in the past but you can make sure your next meal meets all your nutritional needs.  Approach fitness in the same way: focus on your current or next workout and do the best you can. Decide right now when you are going to do an activity… or even go and grab your running shoes and prepare for an activity session as soon as you finish reading this!

Your fitness rating

It’s good to know where you are – but you also need to think about where you want to be.  I’d like you to aim for two points higher than your current number.  So,  if you rate a five then your fitness plan should slowly take you up to a seven. And, if you’re already at level 10 then I know you’re ready for any challenge but maybe you could diversify?  Think about whether there are any areas you could further develop or learn to love more?

Your exercise routine

If you want to give more time in your life to exercise then try to increase your exercise habits by 10 minutes per week until you reach at least 30 minutes of activity a day.  Exercise doesn’t have to be daunting: if you currently sit down in an office for long periods then promise yourself that you’ll go and visit a colleague instead of emailing at least twice each day.  Or, plan a walk straight after work – even if you only go around the block then at least you’re out and about.  As you build your fitness plan, you’ll soon see that adding 10 minutes of activity here and there can make your day more fun and that has to be better than thinking of exercise as a chore.

Choosing an activity

You can start out by only doing the activities on your list – the ones you listed in answer to question four. The start of your fitness plan is not a good time to try new types of exercise, so focus on your favorites – they’ll help you feel confident and comfortable for the first few weeks.  Activities like walking, jogging and body-weight exercises are a great way to start out. I love the phrase: “don’t run before you can walk” because a slow and steady approach builds results that will last.

Avoiding roadblocks

If you find yourself always stumbling because of one particular obstacle then avoid it!  It sounds simple I know, but if you always plan early morning workouts but you can’t get out of bed then consider lunchtime or evening sessions.  You know yourself and your fitness plan needs to be tailored to who you are so, don’t pledge to do something that you won’t enjoy because then you’re less likely to succeed.

Finalizing your fitness plan

Now you should have everything you need to create a fitness plan that meets your needs.  You know what you want to achieve, how you what to achieve it and why.  You even know what might knock you off course.  With your fitness plan, be kind to yourself and choose an easier route that you know you will be happy navigating over the long term.

Once you have gathered all your thoughts, why not write them out clearly? For me, transferring my thoughts to paper helps to make them concrete – and if I have my goals written down, I know I can’t ignore them. Place your fitness plan somewhere prominent to remind you of your starting point and your aims.  I recommend sticking it on the fridge because keeping it visible will help to keep you motivated.  I also always keep an exercise journal because it’s a great way to track my progress and, when it works, you want to be able to remember how you did it.

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What is Body Contouring Surgery?


The condition of being significantly overweight can cause stress on your health in many ways. If your physical activity has been limited due to your overweight condition, you may have weak muscle and poor skin tone, and your skin may be severely stretched.

Bariatric surgery, in its various forms, is one method of major weight loss for individuals clinically defined as obese. Following weight reduction surgery, or any substantial weight loss, the skin and tissues often lack elasticity and cannot conform to the reduced body size. As a result, skin that has been severely stretched now is unsupported, and begins to sag in pockets that most commonly develop around these areas:

  • Face, neck and jowls, resulting in a droopy, sad appearance
  • Upper arms, resulting in a “bat-wing” appearance
  • Breasts, causing them to flatten and hang with nipples pointing down
  • Abdominal area, extending around the sides and into the lower back, resulting in an apron-like overhang
  • Buttocks, groin and thighs, causing hanging pockets of skin
  • Weak and sagging skin that becomes macerated (wet or infected) is not only unattractive, it is also a serious threat to your health that should be treated.

Surgical body contouring after major weight loss improves the shape and tone of the underlying tissue that supports fat and skin, and removes excess sagging fat and skin. The result is a more normal body appearance with smoother contours. This is, in essence, the final phase of your total weight loss experience.

However, before you decide to undergo body-contouring surgery, it is important to understand that your weight loss must have stabilized. If you continue to lose weight, sagging pockets will redevelop. If you rapidly regain the weight you have lost, you will traumatically stress your already weakened and thin skin, causing further stress to the skin, visible stretch marks and wide scars.

If you have weight reduction surgery, your plastic surgeon will work closely with your physician to determine when it is appropriate for you to begin body contouring.

Lose 30lbs in 30 Days – ask us how!

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The summer is fast approaching, all our best intentions of our New Year resolutions were laid to rest by the end of January.  Now “bikini” season is here and for many of us the battle of the bulge has begun!

Arbonne Nutritional Shakes provide your body with OPTIMAL NUTRITION by delivering all of the essential nutrients your body needs in a convenient, great tasting vanilla or chocolate shake!

Arbonne Protein Shakes are Designed for You

Arbonne is the baseline nutrition for your busy life. Whether you are a serious athlete looking for a competitive advantage or a parent trying to juggle the family, the office, or both, you can improve the quality of your health through better nutrition.

Eating healthy isn’t as easy as it sounds when we apply out hectic daily schedule to the equation. Our protein shakes are a simple, convenient product that delivers your nutrition in a great tasting shake. This all-in-one food product is designed for busy people who need their meal to be available anytime, anywhere.

Our shakes can be used by the whole family and serves as a cutting-edge weight loss product for those wanting to shed extra pounds, Arbonne Protein Shakes provide your body with the required nutrition to meet the demands of daily life and achieve peak performance.

Why Should I Choose Arbonne Nutrition?

Convenient – Arbonne shake mixes simply and instantly in water, skimmed milk (Vanilla tastes great in fresh juice for smoothes too), creating a nutritious meal anytime, anywhere!

Complete – Arbonne Nutrition is a one-step process, which means you won’t quit. It’s simple, not difficult.

Well Balanced – each shake delivers up to 100% of the nutrients your body requires, thus eliminating cravings.

Effective – With only 160 calories and 20grams of protein per meal, our shakes are an effective meal replacement and can be used to lose weight.

Arbonne nutrition works because it was NOT created to supplement your dietary needs like most products. There is a science behind the development of Arbonne. Scientific research and development resulted in this complete food product for you. Arbonne Nutritional Shakes deliver 100% of the required nutrition that your body is craving in a convenient meal.

You need to understand the “psychology” of a weight loss program in order to successfully complete one.

1) Convenience: if it isn’t easy to follow a program, you won’t do it.
2) Complete: it must be a (1) step process or too many will fall short.
3) Well-Balanced: if the body is missing something, it will CRAVE it.
4) Total Calories: the program must successfully reduce the calories you consume.

Whether you are looking to lose a “stubborn” 10 lbs. or need to make some wholesome changes and lose 30 lbs. or more, the Arbonne Protein shakes will get the job done for you.

Arbonne Nutritional Shakes are the basic building block of nutrition for those wanting to increase muscle mass, strength or endurance, as well as those individuals looking to shed unwanted pounds safely and effectively.

When you purchase your shakes online at our store please email us at afreshme@rocketmail.com we will then send you a free healthy eating guide.

If you wish to have a chat about our products feel free to SMS a contact number and time suitable for you to 07742 911 117.

Arbonne FC5

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Arbonne’s exclusive fresh science, FC5, sustains the beautiful appearance of skin by providing it with beneficial hydration, necessary cleansing,exfoliation and moisturisation, plus the added benefit of UVA and UVBprotection. Arbonne FC5 products help maintain healthy-looking skin that is comfortable, radiant, smooth and hydrated.

  1. Hydrate. Water is the key ingredient to achieve healthy-looking, radiant skin. FC5 products help supply water to the skin’s surface.
  2. Cleanse. Clean skin is beautiful skin. Exfoliate, refine, energise and balance skin’s appearance while providing it with the perfect foundation for moisture and makeup.
  3. Exfoliate. Reveal younger-looking skin by exfoliating to revitalise skin from stress, fatigue, wind, heat and cold.
  4. Moisturise. FC5 is a daily skin care regime that includes antioxidants and hydration, which is key to skin’s beauty and radiance.
  5. Protect. Shield skin with FC5 SPF products that are formulated to help protect skin from environmental damage and the harmful effects of the sun.

Fight the fat after 40! The Good vs Bad Showdown

How many times have you been told that you need to stop eating steak and butter if you ever want to lose weight? Too many, right? Well, I’ve got fantastic news for you: That’s not the case with the Sexy Forever Three–Phase Weight–Loss Plan. So many of us have been trained to think that any fat is bad for you, but the fact is that your body needs fat for good cell health. The confusion arises because all fats are not created equal — and some foods we’ve been told are bad for us, like butter, are actually just fine to eat in moderation. The key is not combining them with high glycemic foods, such as refined carbohydrates. Once you combine sugar, white flour, or high–starch foods with fat, all those fat calories have the potential to be stored as fat along with the sugar.

We’ve put together a guide to what’s good — and what you need to avoid.

Keep an eye peeled for trans fats. Found in partially hydrogenated oils, margarine, and shortening, these completely unnatural fats can clog your arteries and lead to heart disease. They’re so bad, in fact, that many municipalities are trying to outlaw them.

Limit your omega–6 fats. These oils from natural sources — safflowers, sunflowers, corn, peanuts, and soybeans — may sound good, but consumption of them needs to be balanced out by intake of the healthy omega–3 fats. Otherwise, you risk developing a hard membrane around each cell, which can break and cause a cell to malfunction. Eventually, too many malfunctioning cells could lead to illness, like cancer or heart disease.

Fill up on omega–3 fats. You’ll find super–healthy omega-3 fats in things like perilla oil, flaxseed oil, and fish oil. These will help keep your heart healthy and your cells soft and supple.

Enjoy animal fats in moderation. Butter and fat from meats, like pork and beef, have been demonized, but as long as you are consuming them with a lot of vegetables and isolating them from insulin (by not combining them with high glycemic foods) you will digest them with ease and metabolize them to be burned as fuel. Remember, we are controlling the insulin response. Meat and fats create no insulin response on their own. If you add sugar, white flour, rice, etc., now you will have a release of insulin — which can lead to storing those fats as fat! The key is to enjoy real fats in moderation and minimize the insulin response.

How relieving is it to know that you don’t need to punish yourself by cutting delicious fats out of your diet?

The trick, as with any food, is knowing when to say when. Moderation is always key. After all, just because I’m allowed to eat butter doesn’t mean I’m going to wolf down a whole packet of it all at once! Just you wait and see: Remove bad fats from your diet and make sure your body gets lots of omega–3’s, and you’ll be seeing results in no time.

The truth about legs ….

85 per cent of women have cellulite.
20 per cent of women in their 30s have varicose veins.
Varicose veins affect half of people aged 50 and above.
Up to 55 per cent of women are affected by thread veins.
Women get thread veins as early as their mid-20s.

Ever wondered how celebrities of all ages seem to have traffic-stopping legs? Good genes help, but they also exercise, swear by the latest treatments and indulge in a little trickery. Catherine Goddard explains how it’s done

What do you envy most when it comes to other women’s looks? A gravity-defying bosom; white, impossibly even teeth; a pert bottom? For me, it’s the legs that have it. Nothing causes me to go green quicker than a blemish-free pair of legs paraded in a short skirt.

Victoria Beckham, Jennifer Aniston, Penny Lancaster, Tina Turner – the hottest legs belong to women of all ages. Golden and toned, their pins march through the advancing years seemingly unscathed by cellulite or veins.

So how do celebrities defy Mother Nature?  The truth is that a lot of time and money goes into achieving perfection, not to mention the assistance of an airbrush. Without the same attention, real women’s legs don’t always fare so well.

In fact, embarrassment over the state of their legs causes many women to cover up, concealing their problem legs with trousers and ever-lengthening hemlines.

Mottled complexion

An even, lightly tanned skin tone is the ideal when it comes to legs. Sadly, a mottled ‘corned beef ’ complexion is more often the reality. Exercise is the key to getting blood pumping, giving skin a natural, healthy glow.

Tanning cosmetics can also help – including instant formulations and self-tan, with a gradually developing, longer-lasting result that doesn’t streak like it did in the old days. Finally, look out for body creams with a hint of tan or shimmer, and foundations for the legs and body.

Cellulite needs exercise

A common complaint is cellulite – fat that pushes against connective tissue, causing skin to appear dimpled. Women suffer from cellulite more than men, and genes, pregnancy, age and weight can worsen the problem. 

The most effective way to reduce cellulite is to get rid of excess body fat through exercise. Massage and dry body brushing are also recommended to improve circulation and lymphatic drainage, while a detoxing diet, including plenty of water and minimal coffee, alcohol and fat, can help flush out toxins.

Unsightly veins

Tangled webs of unsightly red spider and thread veins and bulging purple varicose veins commonly appear on the legs of older women. But, in some cases, they can also affect people in their 20s.  Thread veins can be a result of too much sun exposure, while spider and varicose veins are caused by faulty valves in leg veins, which fail to pump blood back up towards the heart, allowing it to pool in the legs. Some people inherit this weakness; others develop it as a result of hormonal changes, pregnancy, menopause, obesity and jobs involving prolonged standing or sitting. In addition to the cosmetic problem, symptoms might include a heavy sensation in the legs as well as flare-ups of hot, itchy irritation.

For relief, taking regular exercise helps, as does spending time with legs elevated and wearing compression stockings.  There are also strategies that can be employed to rid legs of the network of veins without going under the knife.

GIVE YOURSELF A LEGS MAKEOVER 

There are lots of new ways to improve the appearance of your legs – some a lot more celebrity priced than others. I’ve divided them into three problem areas with the addition of some purely pampering products.

Did you know…?

Youth is no defence against cellulite – young mum and singer Charlotte Church and skinny actress Mischa Barton have not escaped the invasion of ‘orange peel’. Celebrities get varicose veins, too. Both Sex in the City’s Kristin Davis and Britney Spears have reportedly sought treatment.

Eliminate puffy eyes and droopy bags forever!

Puffiness and dark bags under your eyes makes you look worn out. Discover some effective treatments for reducing puffy, tired-looking eyes.

Dark, droopy bags under your eyes can make you look dramatically older and exhausted — even if you’re not. Fortunately, there are some effective home remedies and successful medical treatments that can help minimize puffy eyes and dark bags. Here’s how to play down that unpleasant puffiness:

Causes of Puffiness and Dark Bags Under Your Eyes
Most people find that there’s more than one cause for their puffy or tired-looking eyes. Here are some of the most common:

Aging.
As you get older, the skin and muscles around your eyes begin to weaken, making it easier for the fatty tissue beneath the skin to redistribute and for the skin to sag.

Allergies.
Itchy, swollen eyes are a common allergic reaction.

Fluid retention.
Hormonal shifts, a lack of sleep, or even just eating salty foods can cause you to retain fluid, leading to puffy eyes.

Heredity.
If your parents had puffiness under their eyes, you may be more prone to developing the same condition.

Home Remedies for Puffy Eyes or Dark Shadows
Many home treatments can temporarily minimize puffiness and dark areas under your eyes. Here are a few ideas to try:

Use makeup to create an illusion. Arbonne do an amazing highlighter – give it a go! Use a very small amount of a lighter-colored concealer on the puffy, baggy under-eye area to camouflage the dark shadows and make the puffiness look flatter.
Use cold compresses. A little cold can go a long way toward reducing swelling around your eyes. You can use cold packs or ice packs, cold slices of cucumbers, teaspoons that have been chilled in the freezer, or tea bags that have been soaked in ice water.

Get good rest. Try to get enough sleep (about seven to eight hours), and sleep with your head elevated to keep the fluid from collecting under your eyes.

Keep your allergies in check. Avoid allergy triggers and take antihistamines to help prevent your body from reacting to allergens.
Avoid salty food. Stick with foods that won’t cause puffiness.

Medical Treatments for Worn-Out or Puffy Eyes
A dermatologist or plastic surgeon can provide a more permanent fix to a puffy eye problem. Consult with SecretSurgery if you want to try one of these options:

Dermatological treatments.
Laser treatments and chemical peels can help tighten up the skin and make the dark areas under your eyes look lighter.

Wrinkle fillers.
A plastic surgeon can inject fillers like Restylane and Juvederm right under the under-eye hollow to even out the area. The effect usually lasts for about eight months.

An eyelift.
A doctor can tighten up the under-eye area by melting away the fat with an electric probe, then pulling the skin tight. It’s a surgery that can be done relatively quickly — and provides effects that last for decades.