All Entries in the "Fitness" Category

Why we prefer to squat than leg press?

So here’s the thing, you go into the gym and all of the grunting sweaty men are in the weights area, and you lil FGs dash straight for the testosterone-free machines.  STOP.  HOLD UP!!! Step away from the machines, they do not make your body work like the Goddess that is the free weight!! So let’s break it down.  You have the squat, or the leg press, let’s see how they compare shall we?

1. Squat – standing on own two feet.  Using energy to hold your body up against gravity!
1. Leg press – sitting on your behind.  That means you ain’t using it because it’s squished into a seat.  If you want your butt toned, for got sake use it.

2. Squatting down requires you to use all of the muscles in you torso and lower body to stop you from falling over.  Keeping your chest lifted on the way down into a squat works your back and mid-section, and you thought you were just working your legs!
2. Leg press, still sitting on your butt incidentally, you straighten up your legs against the resistance of the weight in a pretty unnatural movement (how useful to translate that into real life, it’s likely that that move is only busted on the dancefloor if anywhere!)

3. Ouch I can feel everything working!  Since you have to stand up and move your body to use your body, them muscles-es are gonna be hurting by set 3!!
3. Leg-press – “ooh I can really feel that burn in my muscles from all of these reps Heathcliffe”. Looks like your butt is still squished into a seat and out of action, so about that burn you’re feeling?  Frankly, I don’t give a damn!!

Are you getting the message here FGs?  We don’t dig machines, we dig you, as a machine, working the free weights as intended!  So c’mon, shimmy shimmy ya into the weights room, don’t be scared, your bangin’ body is gonna be worth a few nerves!!  And Jesus, Mary and Joseph, do not touch the adductor machine.  You want slim inner thighs?  Then lunge honey!!  Adductor machine aschmuctor machine, it’ll burn about as much fat as me sitting on my tush eating cupcakes…Mmmm now there’s a thought…ahem!  No it’s all about lunging and squatting, using your body and a little free-weight love!!

4 Week Summer Challenge – Part IV

Phew! Here is the fourth and final vid in our 4 Week Summer Challenge! Enjoy!!

Fancy a 5K FGs?

Ladies let me entice you to do your bit for charity and get your booty moving at the same time! The adidas Women’s 5K Challenge takes place in London’s Hyde Park on Sunday 5th September 2010. Sign up now at www.womenschallenge.co.uk and join thousands of women to run, walk or jog to raise money for Breakthrough’s life-saving work.

The adidas Women’s 5K Challenge is open to women of all ages and abilities. So whether you want a goal to work towards, to beat a previous time, to motivate yourself to get fit, or simply find the perfect excuse to raise money for charity – this is the run for you.

Breast cancer is the most commonly diagnosed cancer in the UK, and nearly 1,000 women die of the disease each month. Breakthrough Breast Cancer is leading the fight against the disease by developing new treatments, raising awareness and campaigning for better services for patients.

4 Week Summer Challenge – Part III

Back to Week 1 Stylee increasing the reps as you go!!!

4 Week Summer Challenge – Week 2 Round Up

Phew, we’re only nearing the end of week 2, and our Challengers are already getting results!! We told you twenty minutes was gonna do it, it’s certainly not an easy twenty minutes, but keeping up the consistency of three times a week has paid off for some of our Challengers!! Read on to see their progress!!

Challenger Jo:

It’s been a busy week work-wise but with each workout only taking 20 minutes, I’ve had no excuse not to get on with it. I’m already starting to feel the benefits – my stomach feels slightly flatter and my jeans fit a little better. Week 2′s workout is a toughie though, but I’m determined to power through. Looking forward to looking great in a bikini by the end of it. Now I just need to book my holiday!

Challenger Kaye:

I definitely found this week’s workout tougher than week one, but I’m really enjoying it. On the first day I got 4 repetitions out in the 20 minutes and that had me puffed out. Today was my second day and I managed five in the time – I’m hoping for six on day three, but that might be pushing it, especially as I know I slow down quite a bit towards the last couple of repetitions! I’m feeling really good though, and I love feeling like I’ve done a proper workout in just 20 minutes. I’ve booked a holiday for a couple of weeks time so now I’m working towards the beach body!

Awesome ladies!! We’re thinking at just half-way through the programme, you’re gonna be bangin’ in those bikinis!!!

You Asked: Cardio Ideas for Fat Loss?

Phew the questions are just flying in this summer, it seems like everybody is trying to squeeze into that bikini!!

Q: Hi Team,

I’m 42, used to be very sporty when I was at school but, like most people who have a relatively sedentary work-life, I’m about 2 dress sizes bigger than I would really like to be.  Added to that is the fact that I have to take medication for periods of time which always make me put on an extra 0.5 – 1 stone in weight.

I eat relatively healthily, although admit to eating probably too much bread and cheese, but apart from that I’m big on salads in the summer, fruit, veg in the wintertime, etc.

I have a very good X-trainer at home and I was wondering whether you could give me some good fat-burning tips for a more productive workout.  I was trying to do 3 or 4 workouts per week of anything between 30 – 45 mins and worked up a very good sweat, but nothing really shifted that stubborn fat.

I’d  be ever so grateful for any tips as this extra weight is getting me down.

Nicky

A: Hey Nicky,

It sounds like you have all of the right components for a healthier lifestyle but perhaps they need to be put together in a different way.  OK so first of all, we dig that you like salads in the summer and fruit and veg in the winter, but we’re hoping that you are getting enough protein and good fat in too!  Salads, fruit and veg are all carbohydrates and whilst they are great for you nutrition wise, you really need to be getting the other important food groups of protein and fat too. Consider your proteins as primarily meat, fish and eggs, followed by dairy.  And then your good fats are from oily fish (also a protein) olive oil, avocados, and nuts.  These are all easy to add to your salads and veg!  This in itself should help to shift some serious fat, food is so much more important in weight loss than people think.  By making these changes, you will already start to lose some fat, even if you made no changes to the exercise part.

OK, now to the workout.  OK, it really depends on what you are doing with your 30-45 minutes.  If you are going at the same pace for all of that time it will probably be having the opposite effect to the one you desire.  Individuals who have a lot of weight to lose will benefit greatly from cardio initially, but after time and some fat loss, changes are necessary to keep on fat burning.  And so we recommend that you shorten the cardio sessions but up the intensity, so that your 20 minute workout leaves you just as tired as your 30-45 minute workout does!  Do this by switching to a ‘hill’ or ‘interval’ setting on your X-trainer and then shifting up a level or two from where you were already working.  Cutting your session down to just twenty minutes gives you time to introduce the exercises that will start to seriously shift some fat…squats & lunges!!  Basically large compound strength moves will complement the changes to your food and cardio to give you the results you are looking for.  Take a look at some of our videos for some ideas.

Good Luck!!

4 Week Summer Challenge Part II

Same drill Challengers!!! 20 minutes, back to back, but this time you have a cheeky 1 minute rest after each full set!

4 Week Summer Challenge – Week 1 Round Up!!

Yeah baby, our participants be working the 20 minute workout!!  It’s not too late to join lovers, you just gotta bite the bullet and do it!  Is it easy?  No!  Is it gonna hurt?  Yeah!  But dang girl, tight bodies don’t come from snacking on Doritos, you dig!!

Here’s what some of the challengers had to say nearing the end of week 1:

Challenger Niamh:

I’ve been really into exercise on and off, but after recently moving abroad (short term), I’ve gone completely backwards and feeling ashamed of myself.
Anyway, I joined a gym this week and thought it would be a good thing to combine with some running! I’ve only done one day so far and my few words could be summed up as
“Sore, sore, sore, motivated, sore, sore, sore”! I have round 2 tomorrow so I’m not sure how I’ll get on… but I am determined!
I didn’t have a timer (just a clock in the distance) so I only managed 4 reps and if I’m honest, faltered during the last few. I will also admit to doing easy press-ups which I hope to improve over the weeks….

Challenger Jo:

I’m loving the challenge so far, although it is tough! After over indulging in picnics and cupcakes lately I need knocking into shape quickly before I dare to bare in a bikini. Hoping this will help shift some flab and tone me up. I’ll keep you up to date with how I’m getting on.

Challenger Kaye:

I’m really excited about the challenge, I love the gym, but it can get a bit boring doing the same ol’ thing. Love having the video to follow, and the exercises aren’t too hard to remember at 6.30am! This morning was my third time doing the workout, and I’ve already noticed a difference in how many reps I can get out in 20mins. (LOVE that it’s 20mins by the way, as I only usually have about 35-40mins in the gym in the mornings before I have to leave for work) I was surprised by how much of a sweat u worked up doing them actually! Can’t wait for the next one, thanks!!

Challenger Nicola:

So I wake up this morning after a couple of vinos last night and had that dreadful feeling that I need to do a session first thing to possibly fit all 3 sessions into the first week. 20 minutes I can surely fit that in…So feeling slightly tired and fuzzy I pick up my make shift weights, cider vinegar bottles and start the curls who would have thought it they work and are definitely heavy enough for now!I’m now doing the yoga press up properly and I can’t quite finish 5 reps in 10 mins… So that is my goal to get to 5 reps (oh and possibly to get proper weights).Am on my way to work now and feeling slightly smug about my efforts and trying to forget about how sore I am… Must stay motivated as bikini will be coming out for holiday in November when the body is usually covered from head to toe

Awesome ladies!!! And Niamh, don’t worry about doing “easy press ups,” the point is, you did it girl!! So keep on doing what you do!!!! Jo, you is gonna rock that bikini girl!! Kaye, part deux is comin right up next week! Nicola, Cider Vinegar bottles….who knew?!

We’ll keep you posted on how the girls are doing at the end of week 2! New workout next week, it’s not too late FGs!! And don’t forget, £100 of SB vouchers up for grabs!! Woot!!

You Asked: I want me an 8-week tri programme!!

“Dear Fit Girl,

Thanks for your article , I’ve just signed up for my first triathlon: 400m Swim, 10km Bike, 2.5km Run.

I did a relay tri a few weeks ago and did the 800m swim, which was quite tough as I am not a swimmer!

For my first full tri, I’ve decided to do the most basic one – could you recommend what kind of training I should be doing if I have 8 weeks until the event?

Many thanks,
S”

Hi Sarah,

First of all congratulations on entering a full tri by yourself, it’s always great to hear about inspired readers!!! OK, so the race is entered!! Now it’s time to train!!

Before we start, if you cannot complete the distances prescribed, just walk in between if it’s running, or take a breather if it’s cycling or swimming.

Do at least one of the disciplines each week as well as one resistance session, as timing would have it, we urge you to do our 4 Week Summer Challenge Workoutat least once a week to ensure you are nice and strong for your race!! All workouts should include a 5-10 minute warm up and cool down.

Week 1:
S1: Swim 400m and time yourself
and, or
S2:Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 10 minutes
and, or
R2: Run 2.5k and time yourself

B1: Join a spin class
and, or
B2: Cycle for 40 minutes

Week 2:

S1: Swim 20 minutes, (steady pace for four lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 15 minutes
and, or
R2: Run for 15 minutes, with a 1 minute sprint every 5 minutes

B1: Join a spin class
and, or
B2: Cycle for 45 minutes

Week 3:

S1: Swim 20 minutes, (steady pace for three lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 15 minutes at a slightly faster pace than jog pace
and, or
R2: Run 1.5k and time yourself

B1: Join a spin class
and, or
B2: Cycle for 30 minutes including some uphill inclines, preferably outside

Week 4:

S1: Swim 20 minutes, (steady pace for two lengths, fast pace for one length)
and, or
S2: Swim (swim fast for 25 metres and recover for 30-60 seconds) x 10

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run 1.5k hilly run, preferably outside

B1: Join a spin class
and, or
B2: Cycle for 40 minutes with a 2 minute sprint every 10 minutes.

Week 5:

S1: Swim 20 minutes, (steady pace for one length fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run 6 x 30 seconds hills sprints, 2.5 minute recovery
and, or
R2: Run 20 minutes easy pace

B1: Join a spin class
and, or
B2: Cycle for 20 minutes, run for 10 minutes straight after

Week 6:

S1: Swim 20 minutes, (steady pace for one length fast pace for two lengths)
and, or
S2: Swim (swim fast for 50 metres and recover for 30-60 seconds) x 5

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, 1 minute, faster than jog pace

B1: Bike join a spin class
and, or
B2: Cycle for 25 minutes, run for 10 minutes straight after

Week 7:

S1: Swim 20 minutes, (steady pace for 1 lengths fast pace for 3 lengths)
and, or
S2: Swim (swim fast for 75 metres and recover for 30-60 seconds) x 3

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, one minute, faster than jog pace

B1: Join a spin class
and, or
B2: Cycle for 30 minutes, run for 10 minutes straight after

Week 8:

Swim at a steady pace for 20 minutes

Run at a steady pace for 15 minutes

Cycle for 30 minutes

RACE DAY!!!!!!

Swim from England to France?? What the….

How do you get from the Uk to France? I know the only way I go is via plane or train honey. But a bunch of folks, one being a very good friend of mine has decided it might be a good (read, crazy-ass) idea to swim it!! That’s right, goggles on, earplugs in, let’s go for a paddle!!! Bbrrrrrrr!! So my friend, let’s call her mad-Jen was semi-freaking out about the fact that whilst herself and the team have been training since May in the cold waters of Parliament Hill and Dover (and a brief foray in the North Sea in 6-7C) working up to almost 3 hours in 15C, the conditions have generally been flat-ish and quite calm. Cue, the channel, hmmm let’s see, damn cold, no sides to hold onto, choppy-ass water, and more jelly fish than you would ever care to imagine!!! That’s some brave shizz!!!!!!! Oh, and, no wetsuits or covering themselves in lard. Expletive. So the guys have been given the green light with the tide and other such sea-faring stuff which I don’t understand since I’m a dry-land girl. The team are raising money for Bliss and Breakthrough Breast Cancer. Truly Inspirational guys!!!!! Wishing you all the best of luck you crazies!!!!

Participate in the 4 Week Summer Challenge and you could win £100 worth of Sweaty Betty vouchers!!

You know the way you should always reward yourself for doing good stuff especially if it’s virtuous for mind body and spirit, well we ourselves have indeed got in the spirit and are challenging you to get going with our 4 Week Summer Challenge for the opportunity to win £100 in Sweaty Betty vouchers!! So here’s the deal, if you’re game, comment below letting us know that you want to take part, give us a weekly update via our comments section, (we’ll have a new one up each week) and by the end of week four we’re gonna pick an overall winner!! We also have cutesy pink training gloves for our 2nd and 3rd place participants. So get going for a chance to pimp your wardrobe Sweaty Betty style!!!

VIDEO: 4 Week Summer Challenge

5 exercises. Back-to-back. No rest in between. For 20 minutes. Are you tough enough?

High heels and sprained ankles!!

Ok girls, let me break it down to you!! So you’ve been engaging in your fave sport, and some wench has gone and tripped you over so that you land on the floor with a thud, but not before your ankle has taken a twist in the wrong direction and you find yourself with a little sprain!! OUCH!! Now just to clarify, a sprain is a tear to your ligaments, the fibrous tissue that attaches bone to bone and provides you with stability.  Muscle tears are strains.  (Now you can wow a cute doctor boy with your anatomy knowledge!!) So anyway, you’ve gone over on your ankle and it hurts!!  Most ankle sprains are usually on the outside of your ankle, and you will have torn at least one of three main ligaments just underneath your ankle bone.  Depending on the severity of the sprain, it can take from a couple of weeks (a minor tear) to 3 months (that baby got damaged!!) Now, you’ll know if it’s major as you will have spent some time in the hospital and you won’t be walking on that bad boy.  If however it is minor, it’s likely that it’s swollen, tender to touch, and will bruise a few days later.  Now let me intervene with a little medical know how, if you go over on your ankle, apply ice as soon as you can, rest up, and keep it elevated!! This will reduce inflammation and get you on the road to recovery.  So as mentioned before, thine ligaments are stabilisers, so when you are trotting in heels your ligaments are supporting you.  If you attempt to wear heels shortly after an ankle sprain you’re just going to go back to square one!!  Yes that happened to my dear friend, she knows who she is.  She was defiant in the face of her sprain, such was her desperation to get back into her heels and was presented with a painful, bruised, re-tear of her ligaments!! What did that mean for her? Back to the flats and no heels for a while!!

Here’s how to check if your post-sparin anle is heel worthy:

1. Is there any heat in the area when you touch it with the back of your hand? If so, it’s still inflamed, no heels for you!!

2. Is there any visible swelling? If so, no heels for you!!

3. Can you balance on your injured foot without holding onto anything or standing on your other foot? If so, the heels ain’t feelin’ it!!

4. If you raise up onto your toes on both feet and you feel slight discomfort, no heels for thee!

5. If you raise up onto your toes of your injured foot and you feel slight discomfort, put the heels down!!

Make sure you seek help from a physical therapist if you are unsure or need rehabilitative exercises. But if in doubt, no heels girls, fashion has afforded us other ways to look cute in times of heel-free wardrobe crises!!

Why not Tri a Ménage à trois?

Welcome to triathlon season in all its glory! Have you ever done one? Are you thinking about it? Well we thought we’d give you the low-down just in case!

So first, a personal share. I entered my first tri when I was unsuccessful in getting a place in the London Marathon back in 2004. With another year of the marathon going by with me not in it, I sought a challenge to spice up my goal pool! A triathlon, it seemed, was the only thing that would do the job! Without further a do, I signed myself up and roped in a willing friend!!

So a triathlon is broken down into three different disciplines: a swim, a bike and a run. The distances vary from a super-sprint, all the way through to the iron-man distance. The range of distances mean that it’s not too daunting for beginners, and provides sheer delight for long-distance lovers. Now you know me, I’m a short and sharp gal so I’m all about the shorter races! But that’s just personal preference, some might call it laziness???

So who can do one? Anyone, literally anyone!! The super-sprint is a 400m swim, a 20k bike and a 5k run. So you’re not great at swimming, get yourself down to a club or have a few lessons to scrub up on your technique!! I hear finding a cute coach works a treat, makes you want to work real hard to impress…so you get better at swimming and possibly a little extra tutoring from your coach on stroke technique!…wrong…so wrong, but I just had to! Similarly if running or biking aren’t your strong points, the shorter distances aren’t going to leave you gasping for air. Now just to point out, that is not to be read as “I don’t have to train for a tri” you do!! It’s just that if you think it’s saved for lycra-clad bean poles, then you’re mistaken!

You probably need between about 8-12 weeks to train for your first tri, if you don’t already swim, bike and run on a regular basis. Otherwise, 4-6 weeks of fine-tuned tri training will have you sprinting to the finish into the arms of that swim coach (or not, you might want to spruce yourself up first!!)

If you think you rock at running and you swim like Thorpe but can’t cycle for shiz, then you can team up with pals and break it down into the three, one of you swims, one of you bikes and one of you runs so you have a little tag-team fondue!

Squat-Buckling Strawberries!!!

Oh hi, have you ever wondered why we always go on about how important it is to squat? Not just for a toned tush, but because it’s a necessary beyond the eternal question that is “does my butt look big in this?”. Yes ladies, there is purpose to us being squat nazis, that is not to say that we don’t care about how gorgeous your butt looks in cute summer shorts, of course we do! But there is far greater purpose to working the derrier in a squat like fashion! Hell if you can’t squat, consider yourself femme-limitalus. Yes, if you can’t squat, you can’t move!! In it’s basic form you need to be able to squat to simply stand up and sit down. Now if you’re not in the mood to sit or indeed stand all day, we’ll assume that you utilise a bit of squat action to get through.

So anyways, when I went strawberry picking this weekend, oh yeah, just call me eco-tastic, I took a little look around at my fellow strawberry-pickers. Now for those in the know, one has to squat down real deep to get the juiciest of these bad boys, good things come to those who squat yes! Needless to say, because I never fail to squat in my workouts, I was able to harvest like a mo fo whilst my fellow pickers needed to stand up and ease their legs every 5 seconds! Ha poor you I thought, looks like your strawberry tart is gonna be a little more pastry and not a lotta strawberry! Oh well! But the point is, all the stuff you do in the gym needs to transfer into everyday life. Squatting is what we do each and every day!! What’s the use of a leg extension machine if it doesn’t transfer into everyday life? You know it, the machine where you sit down with your legs bent and extend them straight out in front of you. Tell me what use that is, except for repeatedly kicking someone’s butt?? And should you be so inclined, one would assume you would do it standing up and not sitting down, you dig!! So FGs, make sure what your doing in the gym, makes you work better day to day! Squats, lunges and bends e.g. deadlifts are a great place to start!

With all of this training I’m so hungry!

Ok so you’ve been training for a while now but are slightly freaked out by the fact that you want to eat more! Fret not FGs, you’re hungrier because your metabolism has increased, which makes you a fat burning machine!! With an increased metabolism your body burns more calories for energy than it used to and so you need to top up your stores. And incidentally, if you’re thinking – ooh, but maybe if I don’t eat that little extra, then I might lose more – sadly not amigos! If you deprive your increased metabolism of energy, it will decrease. That means, you’re not so hot in the fat burning stakes! So how about you respond to that extra hunger sensibly, and leave the skimping on calories to those that have yet to learn from their mistakes!!

So if your body is telling you it’s hungry, then for God’s sake eat!!! You don’t need to reach for the pastries!! Just snack on whatever you usually snack on, or have a slightly larger lunch etc.

As you train and get fitter and faster, and let’s face it, finer!!…you will come across lots of changes to your routine: being hungrier because your metabolism has turned you into a fat burning machine; a few aches and pains here and there as you train for a race; or reaching a plateau when your body gets used to what you’re doing and needs a change.

Don’t worry about any of these changes, or in the case of a plateau, not enough change. They are all part of the process!

The day we got whooped by the English Women’s Rugby Team

OK, what do you see when you think Rugby? Cute little dudes writhing around on some grass…tackle anyone?? Anyways, lean and mean, what we usually picture is men . . . big . . . fine . . . strapping . . . fit . . . oops, sorry got carried away . . . ahem . . . where were we, yes that’s right, you usually think of men. So what do you know about women’s rugby? Hmmm? Anything? This is where we get super-sad! England have one of the most successful women’s rugby teams in the world! They won the 6 nations just last month and are on their way to what we think will be victory at the World Cup in September.

So you think, what?? These girls have won the six nations and are hopefully going to win the world cup! How do we not know more about them? Well, sadly, these athletes are not paid to represent their country. Hello!!!! Did our sisters burn their bras for nothing??? Anyways, this is not time for a rant, meeting these girls was amazing.

We got the opportunity to train with them and Nike their sponsors, for a day a couple of weeks ago. We approached the day with our best I’m-a-hard-ass attitude, (read, I’m-crapping-myself-someone-please-help!) Our warm-up by two Nike Master Trainers felt like a workout. It was us, versus the girls, and slacking in the warm up, meant push ups for the team!! Nasty! If you’re up for the ass-whooping we got from the Nike Training Club head to Nikewomen.com to sign yourself up for torture that tones!! You know you love it!!

Anyways, once warmed up by Dr Evil One and Two, we were ready to take on the girls. Now when I say take on, what I actually mean is start praying fast and hard. We saw footage of the girls playing before our training session, and we were afraid!! As I looked across the pitch at my partner smiling back at me I hoped she would mistook the quiver in my lip for a smile of sorts!! Anyways, low and behold I was pleasantly surprised!! The girls were extremely motivating and by the end of it, I was like, I can do this!! Rugby is a hard-ass game. I was up and down off the ground more times than a body popper and the next day my body knew about it! But we all know what feeling it the next day means don’t we FGs…it means your body be on its way to being tight!!!

Now if you’re not really in the mood for getting tackled, touch rugby is a lighter option which is what we played at the end of the session. Team sport moves your body in a way that you just can’t replicate in the gym. Think of it as access all areas, which translates to super-duper-all-over tone! I know I’m getting my ass down to a little touch rugby session over the next few months for a bit of rough and tumble…it appears there are mixed teams!! ; )

Keep your eye out for the World Cup in September where the ladies will be kicking some serious ass!! Good luck girls!! You’re awesome!!

More reason to enter the boutique run, we gots prizes!!!

OK, so you know the way last week we were going on about how you have to enter the Boutique Run because it screams sassy and we’re all about sassy!! Well now if you enter, you get to win Champagne and Cupcakes at The Front Room at Flemings, London! Hell to the yeah!! Run for those cupcakes if nothing else girls!!!

So all you need to do to be the winner of the prize-lettes, is (if you haven’t already of course) enter the Boutique Run using the voucher code FGAT2.

Could it be any easier!! Get healthy, get pretty and then have a treat of bubbly and cupcakes as a reward!! Now that’s what I’m takin’ bout!!!

Terms and Conditions:

First prize is Champagne and Cupcakes for four at The Front Room at Flemings, London. Winners can specify a suitable appointment time.

Boutique Run and Flemings Hotel are based in London and any travel and accommodation costs are incurred at the winners own expense.

To enter the free prize draw participants must enter Boutique Run using voucher code FGAT2. One winner from all entrants using this code will be chosen at random.

Only Boutique Run entries submitted by midnight 18th June will be eligible for the free prize draw.

The winning entrants for the free prize draw will be chosen through random selection by an independent adjudicator.

Winners of the free prize draw will be notified via email within 14 days of the closing date. All correspondence will be conducted by email and a valid email address is a condition of entry. Failure to respond to correspondence from Boutique Run within timelines provided by email may cause the prize to be forfeited.

Entrants must be 18 years or over to be eligible to take part in Boutique Run.

All entrants must agree to the terms and conditions.

One entry per person. Late, ineligible, illegible, incomplete or corrupt entries will not be accepted.

Fit Girl About Town is responsible for the publication of this prize draw. All other facilities connected with the provision of the prize are the responsibility of Limelight Sports and Boutique Run.

The prize is not negotiable or transferable, nor will any cash alternative be offered.

The draw is not open to employees, agents, contractors or consultants of Limelight Projects Limited or Fit girl about town, their families or anyone professionally connected with the prize draw.
Promoter: Boutique Run @ Limelight Projects Limited, 29 – 35 Rathbone Street, London W1T 1NJ

If you want an ass, use it!!

Harsh title, but you know how we do. Subtlety is not a strong point and well if your ‘derrier’ is more a ‘droopy rear’ then keep reading! Yes the bottom, the tush, the bootious maximus…whatever you call yours, it needs to be worked!! We’re going to refer to one specific exercise for this girls, le lunge!! Yes, the exercise that banishes gym abductor and adductor machines to the bins where they belong. You want tone in your inner thighs, outer thighs, and ass, then you gotsta be lunging. Pity that girl that sits on the adductor machine, squeezing her thighs in and out in the hope that her jiggle won’t wiggle. Lunge girl, lunge!

Anyways, the point is that when you do a forward lunge you need to push off your heel on the return. Yes it’s easier to push off the toe, but it’s cheating and it ain’t using your butt!!! Similarly in a squat, you need to squeeze that butt on the way back up!!! There’s no point in doing a half-arsed squat, cos you’ll just end up with a half-toned butt, you dig? For perfect lunge and squat form, see our vid from last year:

http://www.fitgirlabouttown.com/2009/08/17/906/

Later girls…and don’t forget to squeeze!!

How Deep is Your Squat?

Ladies!!! This is an emergency post! Sadly, when training the other day, I noticed the shallowest squat I have ever seen in my life. One could not even call it a squat. It was mild bum stick-out-age at best and the non-squat offender had the cheek to say that squats kill her!!! It took all of my energy not to say, you’re not even squatting!!! So girls, don’t ever be the girl that I wanted to beat down with my eyes! Welcome to squat school!!

A basic squat:

1. Stand tall with your feet slightly wider than hip width apart. You may have heard that you should have your feet in line with your hips, but if you’re sat down at a desk all day, you probably have tight hips, and so having a slightly wider stance with your feet slightly turned out will open them up.

2. Slowly squat down keeping your chest up high (your back has to do some work here). The slower you go, the more control you will have especially if you’re not used to squatting. Again, you may also have been told not to squat beyond 90 degrees. The only reason why you shouldn’t squat beyond 90 degrees is if your lower back curls under and you compromise the strong back position, or if your hips are so tight you just can’t get down there. Try a few squats in the mirror to see what happens to your body on the way down. If you find your body does tip forward a little too much, place your hands by your ears and make sure you don’t pull your head forward, you want to use the strength in your back to keep you upright.

3. Stand back up, driving through your legs and your bum, a little quicker than on the way down and squeeze your bum tight at the finish. If you observe your squats in the mirror, ensure that your knees don’t knock in or out. Your knees should not fall forward, your bum should just sit back. If your heels come off the ground just widen your stance. Your heels need to be on the ground throughout the basic squat. Placing a step or a medicine ball behind you and making sure you tap it with your bum ensures your squats be deep, and your tush be tight! Comment below if you have any questions about your squat ladies, it’s important!