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Tuesday, 7 June 2016

Motivation: Fitness and Healthy Eating

Hello lovelies!

Since my little fitness obsession last year, I have been trying to get out and exercise as much as possible! You have no idea how good it makes you feel and how easy it is to lift your spirits with just half an hour of outdoor time, burning some calories. I'm sure many of you have a particular sport or hobby you love to do, as I do, but trying something new is super fun and can be great fun, especially with a few friends. When I say I love to work out, some people instantly envision long jogs, sweat, messy buns, tight leggings and ugly jumpers. Really, working out can vary however you want it to and incorporate things you feel challenged by or just simply love doing - if you do a sport like gymnastics, practice a few skills or simply set up a little obstacle course to improve balance or coordination. It really is up to you, just spend some time outside and be surprised by the fun you will have!

Today I thought I would give you all a few ideas for motivation towards fitness and healthy eating, as this is a very important topic and I feel like a post like this could really boost your feelings! Please comment below on your opinions, that would be amazing:) Love you guys!

Routines
Having a daily workout is a great way to improve fitness, stamina or flexibility - it just depends what you want to work on and see improvement in. Lengthening the time you are exercising for and setting achievable goals are also great ideas to push you and motivate you to work hard and reach your targets. Daily workouts are perfect for sports such as gymnastics and dance as you can practice flexibility or skills that you might be working for - below is my personal gymnastics-flexibility workout that I do as often as I can.

30 second left leg lunge
30 left right leg lunge
20 second straddle
20 second box lunge (each leg)
20 second half split right leg
20 second half split left leg
10 x high kicks left leg
10 x high kicks right leg
30 second right leg split hold
30 second left leg spit hold
30 second middle/box split hold
5 x bridges
5 x back walkovers
5 x front walkovers

This is a simply split stretch workout, but of course there are hundreds of helpful videos and training targets you can use online for any type of workout! YouTubers such as Niomi Smart, TheCheernastics2, FitnessBlender and Heidi Somers are all fitness inspirations! Below are a few workout videos you can use at any time of day and at home:

Gymnastics/Dance:
TheCheernastics2 are three super-flexible gymnasts and cheerleaders who post workouts, routines and skits on their channel - a favourite of mine is their Gymnastics Obstacle Course video which guides you through an obstacle course and activities that you can do and how to get fitter! It is amazing and will make you feel really fit after completing. Gymnastics Obstacle Course
Erica Lin is another flexibility inspiration - her social media is crazy! Split tutorials, stretching videos and routines are her most liked video on her cheer and dance-orientated channel, and if you are hoping to get a specific skill such as your needle or splits, her tutorials guide you through all the skills you need, as well as several motivational tips and pictures. Watch her Middle Split in 1 day Tutorial here.
Finally, PsycheTruth is a stretching and fitness channel specialising in split stretches for flexibility. Their videos are long and detailed, ranging from only a quick workout to almost an hour in long, so meeting the needs and capability of any level. Also, you can work out alongside the pros so you are definite you are doing everything right - this is super useful and helps you keep motivated and focused. A favourite of mine is the Gymnastics Stretches and Follow Along Workout Routine.

Running/Jogging:
Bored whilst running? Workout Music TV upload long videos with motivational workout music for running, cardio, working out, swimming and most sports - their channel is filled with videos perfect for sport! I'm loving this 1 hour motivational music playlist which you can listen to here.
Danny Maman's Sprint Workout video is great for burning fat, staying slim and fit and
improving your stamina, sprint and overall running. I love watching this and working out for ten or twenty minutes and then feeling great afterwards. Practise your sprinting here!

Other YouTube channels offer hundreds of cardio fitness courses, workouts, training sessions and tutorials that will help you in whichever area you decide on. A few I could recommend for fitness and working out in general are listed below. Remember, you won't improve straight away - stick with it for a few weeks to see a huge improvement and really progress and excel in your chosen sport or activity.

TheMotivationalMan - motivational music especially for cardio and running.
YST Exercises - exercises, stretches and workouts for cardio and fitness.
Fit and Fun With Coach Meggin - workouts, stretches, skills and coaching tips for gymnastics.
Dance Fitness with Jessica - mainly dance tutorials and workouts.
StrengthRunning - demonstrations, fitness-based Q&As and drills for running.

Music and Playlists
Music is great for running or simply working out - the beat and rhythm gives you something to stay in time with, the lyrics keep you distracted and give you a clear thing to focus on, and its fun. Music can also motivate you and keep you going! I like to listen to upbeat songs that push me to run faster, further and try harder at whatever I'm doing. Of course, YouTube is perfect for this. I know I have created dozens of playlists of my favourite songs then simply plugged in and forgot about everything else for an hour or so whilst jogging or stretching, and the silence is a great motivation point too. Below are 50 top songs that will help you push yourself to the limit, run further, be stronger and generally slay at whatever workout you are doing! Go girl!
Workout Playlist:
1. Pitbull - Timber ft. Ke$ha
2. Jessie J - It's My Party
3. Ellie Goulding - Burn
4. Maroon 5 - Animals
5. Fifth Harmony - Sledgehammer
6. Conor Maynard - Better Than You ft. Rita Ora
7. Ariana Grande - Focus
8. Fifth Harmony - Worth It ft. Kid Ink
9. Meghan Trainor - NO
10. Rihanna - Work ft. Drake
11. Meghan Trainor - Better When I'm Dancin'
12. Fifth Harmony - Work From Home ft. Ty Dolla $ign
13. Ellie Goulding - Something in the Way You Move
14. Little Mix - Hair ft. Sean Paul
15. Nicki Minaj - Super Bass
16. Nicki Minaj - Starships
17. The Weeknd - Can't Feel My Face
18. Jason Derulo - Get Ugly
19. Sia - Alive
20. Robin Schulz - Sugar ft. Francesco Yates
21. Jenifer Lopez - Ain't Your Mama
22. Major Lazer & DJ Snake - Lean On ft. MO
23. Demi Lovato - Neon Lights
24. Katy Perry - Dark Horse ft. Juicy J
25. Demi Lovato - Confident
26. Drake - One Dance
27. One Direction - Drag Me Down
28. G-Eazy x Bebe Rexha - Me, Myself  I
29. Coldplay - Adventure Of A Lifetime
30. Kiesza - Hideaway
31. Todrick Hall - Freaks Like Me
32. Selena Gomez - Tell Me Something I Don't Know
33. John Newman - Come and Get It
34. Rita Ora - I Will Never Let You Down
35. Rita Ora - How We Do
36. Clean Bandit - Stronger
37. Ed Sheeran - Don't
38. LunchMoney Lewis - Bills
39. Major Lazer - Light It Up ft. Nyla and Fuse ODG
40. Zara Larsson - Lush Life
41. Fleur East - Sax
42. Maroon 5 - Sugar
43. Martin Solveig & GTA - Intoxicated
44. Kelly Clarkson - Heartbeat Song
45. Rachel Platten - Fight Song
46. 5 Seconds Of Summer - She's Kinda Hot
47. Jessie J - Domino
48. Jessie J - Who's Laughing Now
49. Katy Perry - Roar
50. Bruno Mars - Uptown Funk

These are a mix of recent hits and older songs but I feel like listening to a mix of these will definitely help you (I'd love to know in the comments!). Music is also great for dance, so here are a few dance playlists I have selected from YouTube that are super motivating:

Dance Music Summer 2016
Motivational Songs 2016 Dance Mix
Inspirational Music You Can Dance To (Hits)


Healthy Eating
Healthy eating is almost as important a getting regular exercise; there is no point eating a load of  junk food and hoping to get slim whilst working out the next day. I find that Summer is the perfect time for healthy, lighter eating as the warmer weather means cold drinks and salads. Again, YouTubers are perfect for recipes if you want to transform your diet. You can also just cut out a food or food group and see how this works for you; recently I have given up fizzy drinks and actually find my teeth are feeling a lot healthier and cleaner! You can find plenty of diet and food advice online that will give you nutrient information, calorie counts and diet options, so do a bit of research before you stick to one diet plan.
Firstly, you should always eat breakfast! So many people I know skip breakfast as they have to get up early and go to school, but skipping breakfast means you miss out on the energy and vitamins from the first meal of your day, leaving you hungry until lunch time. If you do get up early and feel too rushed to eat a substantial breakfast, an apple or a healthy, all-fruit cereal bar will provide you with vitamins and energy. Apples are also negative calories which means you don't gain any body weight from them because your body uses up more calories digested them as it takes in when you eat the apple.
Water is probably the best thing you can do for your body. Simply drinking a few glasses a day can keep your body temperature normal and regulated, your skin glowing and soft and also hydrate your body. The recommended amount of water you should be drinking every day is around 8 glasses, but if you don't think you can manage this, infused water is the way to go - below are 3 easy infused water recipes that cost under £3 to make, are sugar-free and taste amazing!
1: Lemon and Mint
Slice a lemon and place the slices into water. Add a few leaves of mint (8-10 for a large jug) and mix with a spoon. Leave to infuse water before drinking. To sweeten, add one spoonful of sugar f you feel it s necessary. Drink up!
2: Berry Burst
Cut 8 strawberries into small chunks and place them in your water. Add a small handful of blueberries and 5 raspberries (whole). Mix and then enjoy!
3: Cooling Cucumber
Perfect for warmer weather, slice around a third of a cucumber into water and mix with ice. Enjoy a refreshing, low-sugar and fat drink!

These are all good substitutes for fizzy drinks or high-fat drinks - plus they are gorgeously Tumblr and can actually burn fat! If you are having trouble with dieting or eating healthily, just remember, the way to go is bit by bit. Don't ever completely stop eating - this is honestly so SO bad for you and might mean you develop an eating disorder. Instead, cut out high-fat foods that aren't doing your body any good and if you still feel overweight or unhealthy, keep doing it and push yourself to make healthy choices. Baking is a great way to develop your own recipes that might incorporate healthy ingredients, such as honey instead of sugar.

If you are interested in fitness nad healthy eating, stay tuned for some more posts featuring my favourite recipes and some more motivation plus my daily workout routine in full! Thank you so much for reading everyone, I love you all!:)

Love,
Besties Blogging xx (Becca)