Sunday Post: Update new aches & pains :(

 

 

This hasn't been a very busy week for me. I've only had a couple of lessons at college; so not having much else on during the day I thought I'd spend a bit more time in the gym than normal & focus on maybe switching up my routine a bit. Up until November last year running was always a big part of my exercise plan. I loved it & would always do between 20 minutes to an hour every day on the treadmill doing either HIIT or slower, steadier runs depending on how I felt. But towards the end of November I ended up getting a really painful blister on my toe which hurt really bad when I ran. Running with a limp & wincing made me look a bit odd! I decided to stop running until the blister went then add it back into my routine. For around a week I really missed running & felt a bit lost having to substitute it but then when the blister went & I could start running again I just wasn't that interested in it anymore. The thought of doing my usual hour running felt like a chore & I'd rather use the other equipment so I cut running out completely.

I'm sure a lot of you can relate when I say, when I like something I tend to OD a bit on it & get slightly obsessed. Anyone else find a song they like & play it on repeat for days on end, but after a week you get so sick of hearing it you end up hating it? Yeah I do that all the time! So I think I ODd on running & just got sick of it.

But at the beginning of the week I found myself stood in front of the treadmill & I thought I haven't ran in a while, I'll just do a steady 20 minutes & see how I feel. What have I got to lose.

That 20 minutes turned into over an hour & I was absolutely loving it. I remembered why I loved running so much & didn't know how I'd cut it out for so long! So as I had more time during the day to stay in the gym this week I added a run back into the end of my routine. But not having run in over 2 months my body wasn't as used to it as before so I found a got a lot of new muscle aches that I wasn't used too.

I developed the most painful stabbing pain in my hip flexor which pulled every time I ran or lifted up my leg. Driving was very painful for a few days!

And now I've got aches in the arches of both feet. I feel like I'm falling apart!

I'm in 2 minds as to whether to carry on running, but at a gentler/slower pace to work through the aches like you would do a stitch & get my body re-used to running again, or to stop running completely again until the aches go & re introduce it again but run the risk of the pains developing again.

I would love to know if anyone has been through anything similar & have any helpful tips? I would be forever grateful as it's starting to get a pain (literally!)

I'm terrified I'm going to be doing permanent damage, or if it's just general muscle ache & I'm worrying about nothing.

I'll be doing an update on how my new aches & pains go during the week so fingers crossed they go & I'm back to fighting shape!

Until next time,

Love

 

Workout Wednesday #Legs

Today I'm giving you a quick 10 minute workout that you can easily fit in around your day & doesn't require a gym, all you need is a simple skipping rope. Even if you don't have one then you can easily substitute the skipping for knee highs/sprinting on the spot. So you have no excuse!

This week is a workout for your legs. Summer is on its way & we all want to be getting those slim, toned legs out in shorts & skirts in the sun!

Now all you need to do is complete each exercise for 30 SECONDS or 1 MINUTE

For the 30 second exercises I want you to really push yourself as hard as you can, these are acting as your cardio & you want to really get your heart rate up & get out of breath.

The 1 minute exercises are your strength & give you an opportunity to get your breath back while still keeping moving. I call it an active rest.

If you have time you can even repeat the workout again to really maximise the results.

Let me know how you like it & how you all get on! I want to see some sweaty workout faces!

Until next time

Love

 

Water 101

 

 

Water

I can't go on enough about how amazing water is for you. It's like liquid gold. It has endless health benefits & if you were to decide to make one change, I'd say drink more water. It is 100% my number one top tip.

Why you should drink more
Firstly water is essentail to keep your liver functioning properly. The liver neutralizes any toxins & waste products in the body & breaks them down; such as fatty foods & alcohol. Drinking plenty of water can help aid the liver with its cleansing & therefore stopping any of these toxins from building up in the body.

Water is also needed to keep the kidneys fuctioning aswell. They are similar to the liver, removing toxins from the blood, diluting them with water & then flushing them out the body. Without optimum water then the kidneys can't flush out these toxins & your body will become dehydrated & feel 'under the weather.' Drinking plenty of water will help keep both these organs working properly & you will feel so much more energetic & awake.

Water is also a beauty number one. The skin is the bodies largest organ & contains mainly water. So drinking enough is essential to keep it hydrated. Therefore plumping it out & making it smooth & youthful. Imagine your skin is an apple, if you leave it out in the sun, the skin becomes dry & wrinkled. This is your skin becoming dehydrated. Not a good look! It also helps keep your skin clear & free from blemishes, makes your hair healthy & shiny & helps your nails grow strong. A beauty all rounder!

How much?

Now how much should you be drinking? The standard amount is between 1.5-2 litres per day. But to be more accurate & calculate how much you should be having, multiply your weigh (kg) by 0.0333.

E.g 65kg X 0.0333 = 2.16 so you would need to drink just over 2 litres per day.

Another easier way of being able to tell if you're drinking enough is to check your wee! Yes really, next time you go check its colour. If it's a dark yellow colour then you need to drink more. If it's a lighter yellow or clear then you know your bodies well hydrated.

 

Ways to drink more

There are a number of ways to get more water into your day. I always make sure to carry around a water bottle with me. It seriously never leaves my side, I actually feel a bit lost when it's not within reaching distance of me! It means I'm always hydrated & I know I'm getting enough water per day. You  can also keep bottles of water in your car,  on your desk at work, in your handbag etc When they're always so easily on hand then you find yourself subconsciously drinking from them & it becomes a habit. You could even keep one in the kitchen for when your cooking. So instead of sneaking little bits of food while your cooking (which all add up to unaware calories) have a drink of water instead.

This links into having a glass of water before you have a meal. Before you sit down to eat, make sure to down a glass of cold water & it should fill you up & stop you form over eating. Having a glass of water when you wake up on a morning aswell will not only wake you up but it gets all your organs functioning, flushes out your system & kick starts your metabolism. A perfect way to wake up on a morning! Followed by a strong coffee (guilty coffee addict here!)

My personal favourite is the DIY water bottle. Get a cheap water bottle & write hourly times down the length in black marker. Now just make sure you drink to each line by that time through out the day. It's a perfect, fun way of making sure you drink enough water per day. 

 

Spice it up!

Now some people find water boring & lacking in flavour so they find it hard to drink enough. There are so many ways to spice up plain old water to help you drink more.

Firstly you could add some lemon or lime slices to your water to give it some flavour. The lemon/lime will also give your water another health boost. Lemons are an amazing inner cleanse, flushing out your body & kick starting your digestive system. They are high in Vitamin C, a brilliant anti oxidant which can help keep your skin clear & free from any pesky spots. They also contain a good amount of fibre, which can help keep your digestive system working & helps with any bloating. You could even try adding lemon slices or any other fruit into your ice cubes! They look so pretty & would look good in iced tea or punches if you have guests round.

You can also try flavoured teas. Green/herbal/fruit teas are another perfect way to give water a bit of a kick. Green tea also has endless health benefits. It is packed full of anti oxidants that help flush your body of toxins, helping clear your skin, make your hair shiny & healthy & giving you strong nails. It can also help prevent aging in your skin, plumping it out & making it appear more youthful. It even gives your metabolism a boost, waking you up & all for zero calories! What's not to love!

Now I challenge all of you to drink more water for the next 2 weeks & I swear by the end of it you'll be amazed by how much better you feel!

Until next time

Love