May 20, 2013 · 9:13 pm

Life Is For Living

A massive part of living a healthy lifestyle is living and enjoying life to the full and just being happy.

Yes a good diet and regular exercise make up the bulk of it but you cannot underestimate the importance for taking time away and doing things that you enjoy.

I belive that the happiness within us goes right down to the very health of the cell. Our cells are living breating and they actually do everything we do. Not just our cells but the effect our emotions and feelings can have on our hearts and our overall health.

I suppose you could look at it as a more spiritual side of health but in my attempt to keep my blog as light hearted as possible lets just say that enjoying yourself is good for your health.

This is one of the driving forces behind the events and get togethers we hold at ECN-Bodyworks, and this weekends adventure was just what the doctor ordered.

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We got out into the open water with Skipper Andy Dobson from Atlas sailing in Fleetwood and it was as though it was a  little mini holiday.

Dispite the weather being a little bit on the miserable side on the Saturday it did nothing to dampen our spirits.

It was a truley unforgettable experience, something that we may never had the opportunity to do before and was certainly a good way to get to know eacheother a little bit better and come together as a team.

Maybe a little bit too well.

Is it just me or do other groups of people always end up on toilet talk, bodily finctions and the wonders of colonic irrigation?? (I know you do!!!!)

As you can see from the picture above we got the full experience and were able to take the helm and feel the freedom of the open waters.

Dispite it being very relaxing we really were still quite active. As you can imagine I am the type of person who struggles to keep still at the best of times. So I was sure to include some exercise on our little excursion as you can see there was:

pole dancing, or mast dancing, whatever you may call it

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Seal spotting

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Possibly a bit of drinking after enjoying a beautifuly cooked meal from onboard chef and co-host Graham Zirfas

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The next morning after a much needed and again beautifully cooked breakfast, we caught the ferry (little motor boat to you and me) and went over to explore Peil Island. This is definatly somewhere I would love to go again,  take the dog out for a little visit, it lies just off Barrow in Furness. It literally has some ruins a lake 4 houses and a pub!

We went ashore to explore the tiny island and it’s castle ruins where the exercise continued.

Handstands

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Death Burpies (they were for our 2013 burpie challenge. Challenge is to get a video of you doing burpies in unusual places)

Rock Climbing

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Chin Ups and general hanging around, as you do

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And of course what would a sailing trip be without a freezing cold plunge into the irish sea, perfect opportunity for a bit of cold therapy.

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We had wonderful weather on the Sunday so also had the opportunity to soak up a little vitamin D

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So as you can see we had a pretty amazing time and I could not reccomend Atlas’ experience days enough. Dispite maybe a little too much red wine and a slightly late night I came away feeling very refreshed and as though I had actually allowed my brain to switch off from the every day stresses that we all go though.

It wasn’t just me either, everyone commented on how they had managed to leave their worries at home for this weekend. A few of the girls are currently in the middle of studying and this allowed them a little time out. We laughed and smiled a lot this weekend, and that in it’s self feels pretty awsome.

Living on the coast, this is right on our doorstep and should be taken full advantage of. There is definatly a  lot to be said about the theraputic effects of the sea, and of course the amazing hospitality of Atlas sailing.

Click here to check out more from Atlas sailing and their services.

So what ever you do with you life just make sure that you are living it to the full.

Life is so very precious and passes us by far too quickly. Get out try new things, laugh, smile and live life to the fullest.

Alwys remember having fun is good for your health :)

Emma

p.s ECN-bodyworks has once again made it into the final of this years radio wave Lifestyle and Culture awards and we really need you to vote for us. If you have ever read one of our articles or been to a class then we really need you to vote. It only takes a minute and would mean the absolute world to us. Click here to cast you vote and vote for ECN-Bodyworks in the health and fitness catagory.

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May 14, 2013 · 9:09 am

Chill Out!!

I always seem to be spouting on about the importance of rest days and how we need time off if we are to improve. Yet I still really struggle with this myself.

 

If I don’t workout I feel terribly guilty about it. Not only that I find if I don’t workout I tend to feel more tired and sluggish.

 

Especially as I work from home some days I find I need to give myself that bit of time during a workout to get my body moving and refresh my brain.

 

So while I talk about rest days it doesn’t actually mean doing nothing at all. A rest day can include a yoga or stretch session. It can include a walk, any activity that you ENJOY doing.

 

So to make sure that I am incorporation more rest sessions into my week I have now booked myself into a regular yoga session. This is something for me where I don’t have to

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worry about teaching others, I can switch off my mind and focus on doing something that will help me relax all while still being active so I don’t have to feel too guilty and that I have just been slobbing around.

 

In fact I thoroughly recommend that EVERYONE should be doing some sort of mind body class, so either yoga or Pilates.

 

These types of classes have so many benefits that we should all be practicing them and they are not just for old people, in fact start practicing this now and by the time you are old you will be glad of it.

 

They will

 

  • The help to distress and reduce cortisol (your stress hormone), as cortisol WILL cause you to hold onto excess belly fat. This is actually one of the main driving factors for me forcing myself to relax as belly is my problem area.
  • You can stretch and lengthen muscles back out after all the hard metabolic training we do. Who seriously spends enough time stretching?? I am forever telling people, if you can’t touch your toes you seriously need to stretch more. Being more flexible will allow you to move without restrictions and seriously reduce the risk of injury
  • They encourage deep breathing. We tend to only breath with shallow breathes. Both Pilates and yoga encourage deep breathing when you bring the breathe deep into the diaphragm. This type of breathing is not only relaxing but it is also cleansing and alkalising to the body. Diaphragmatic breathing is something I make regular practice even if it’s just when I’m out walking the dog. Just take the time to take deep breathes each day making sure you fill up the lungs and breathe deep into the diaphragm do 4-5 breathes just when you remember. In fact do it now while you are reading this.
  • Pilates is also excellent for helping anyone who may have any lower back problems, or other minor injuries

 

Another great way to make sure that you are doing some form of release or relaxation work is to do some activity that you enjoy. Many of my peeps play netball, football whatever it may be. I would also class some of my pole fitness sessions as recreation. Though some are very much strength workouts

 

There is a big difference between a workout and being active, both serve very important but very different purposes.

 

This is something that makes the beach body plan a little different to previous online plans I have run and I’m super excited to get everyone going next week.

 

As so many of you are gearing up for the summer this plan is going to be epic as I release the very best tips and tricks to get your body in the best shape ever.

 

Today is the last day to sign up, and we start on Monday for 6 weeks.

 

This whole plan is delivered online so is accessible to any body any where, even if your already a member of a gym this plan will help you get the very best from your gym membership.

 

Do it now and join the rest of the group ready to get beach ready for 2013. Then all you have to do is hope for a UK summer so you have even more opportunity to show off your hot bod.

 

Have a great day

Emma

http://blackpoolbootcamp.com

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April 30, 2013 · 10:05 am

Wonder Oil [We Love It]

For many years people have been lead to believe that all fat is bad for you and in fact the more we get told this by the media the fatter we seem to get.

 

Not all fats are created equally and not all are bad for you.

 

I am a massive fan of coconut oil.

 

It is at the top of my recommendation list when putting together health and weight loss plans. In fact I only use 2 oils, I use olive oil for dressing salads but not for cooking with as it becomes unstable at high temperatures.

 

For cooking I only use coconut oil as it’s is highly stable meaning that you can cook with it without being susceptible to oxidative damage like other oils, in fact it’s the only oil that I recommend you do cook with.

 

So many people are still scared off by using fats, as saturated fats were once claimed to be unhealthy.

 

Coconut oil contains medium chain fatty acids. These are excellent for speeding up a sluggish metabolism so it has become one of my Fat Loss secret weapons. Research has shown that coconut oil can help increase metabolism and help your body to use fat as a fuel. Coconut oil is easily used by the liver for energy and is not easily stored as fat.

 

So this super oil is going to help you become leaner. Awesome!!

 

It can also help protect against yeast infections as it has mild anti bacterial properties, so good for things like candida.

 

Not only does this wonder oil have many health and weight loss benefits when consumed, it can even benefit you when applied to the skin and has been found to have anti-aging properties too.

I have recently started using it as a moisturizer, even on my face.

 

I must admit I was a little weary about applying it onto my face as I have quite oily skin and was worried that it could make it worse but it hasn’t.

My skin feels amazing, the oil is easily absorbed and what’s even better is that it leaves you smelling of holidays.

 

Check out this image from idealhomegarden.com for even more beauty uses from this amazing and all natural product

 

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Emma xx

http://ecn-bodyworks.co.uk

http://blackpoolbootcamp.com

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April 16, 2013 · 12:11 pm

How I Lost 3lb in a DAY!!!

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So over the weekend I went on a hen party in the Lake District where a group of us went and stayed in Yurts, Glamping in the true sense I tell ya.

 

 

The yurts were amazing and it’s defiantly something I would love to do again with the family. Check them out here

 

While we did a tiny tiney bit of walking but as you can imagine on a hen weekend there was lots of drinking and eating involved too.

 

I weight and measured myself on the Friday morning before I left (9st9lb and 32.5” belly) to getting up on Monday morning I had gained a whopping 5lb (10st and 1.5” gain around my waist) WTF!!!!

 

I always gain ‘weight’ very easily when I eat the wrong things, I wanted to explain a bit about what is going on with my body and why I’m not overly worried and have already managed to drop 3 of that 5lb in just one day.

 

You see as a nation of dieting women we are obsessed with what we see on the scale when in fact the scales only tell you your total body mass at that time.

 

They do not tell you how much is fat, how much is muscle and for the point of this story how much is water!!

 

Over the weekend I bombarded my body with toxins such as wheat and gluten, sugar and of course alcohol.

 

I am very sensitive to wheat and gluten and so my belly gets painful and hard and I started to carry a very attractive wheat baby belly. When I say painful I would imagine it’s very close to the pain of IBS, tender hard and unable to go to the loo properly.  You may well sympathise as a LOT of people are intolerant to wheat and gluten. Here is Mondays picture of my wheat baby lol.

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On top of that most of the fluids consumed were alcoholic and so I was not getting in as much water as normal.

 

So we have a combination of issues going on here, mainly though my body was dehydrated and flooded with toxins.

 

The body is actually very clever and will adapt to whatever situation you put it in, it will respond accordingly to try and maintain homeostasis or ‘balance’.

 

[Dilution is the solution to pollution]

 

In an attempt to try and dilute the toxins in the system the body will come to hold on and retain any water that it can in order to dilute the concentration of the toxins flowing through the blood stream and in the cells.

 

The body is also awear that not enough water is coming in so again more reason to hold onto every ounce of water that is currently has within the system.

 

Over the weekend I didn’t go to the loo at all either and so this was adding to the feeling of my uncomfortable bloating stomach.

 

Once again this is a result of the body’s dehydrated state. During the elimination process when your body tries to excrete waste products out through the bowels. Nice picture I know but this stuff is important to understand your body’s processes.

 

There is usually water within waste products AKA ‘poo’; if the body is dehydrated it WILL extract water in waste back into the system as it is trying to retain water to dilute the pollution.

 

What happens when the poo solidifies?? Yup it aint going nowhere!!!

 

I’m sure we have all suffered with some form of constipation at one some point in our lives right???

 

So as you can see the body is very clever in retaining fluid from every source it can, but it does leave you in a pickle and an uncomfortable one at that.

 

But………

 

Like I said before I wasn’t too worried. This is short term effect of an influx of toxicity and dehydration, it’s not something I do on a regular basis and the effects CAN be undone just as easily.

 

[3lb in a day!!!]

 

How?????

 

Simple I RE-HYDRATED

 

Yes I got back to drinking a normal amount of water (at least 2l a day) and I eat clean foods that were free of wheat, gluten, sugar, and dairy.

 

Yesterday I had a lovely salmon salad for lunch and dinner was chicken Pizza with stuffed peppers

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When people come on Metabolic Makeover we have seen as much as a stone lost in a week, and it’s mostly down to getting rid of water retention. As the body rehydrates it doesn’t need to hold onto fluids, the cells become nourished and we gain more flow through the body, meaning we don’t carry as much water and become far less bloated.

 

I also aim to get in in lots of essential mineral s and one of the easiest ways to do this is with a greens drink. Lean greens is also packed with fibre meaning I have been to the loo a good few times and also got my blood pumping with a workout.

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Greens drinks are another Metabolic Makeover secret weapon, check it out here 

 

Although I always go on about hydration, I wanted to use this story to highlight it’s importance not just for weight loss but also for all round and long term health benefits. I believe all issues weather they are medical or just to regarding weight loss we MUST always start with re-hydration

 

I am now on a two-week mission and so am upping my training as well as keeping my nutrition bang on target.

 

My workouts yesterday consisted of an early morning weight sessions and then a run in the afternoon before some pole training.

Today I have done a short run (only actually did it because the husband took the car and I had a meeting at the studio), and again later I will be doing more pole training.

 

Although training once a day is more than enough for most people, I am using the most effective tools to drop more body fat and ‘fast’.

 

I will be tracking and blogging my progress, but this is not for everyone and is actually going to be a real challenge for me to complete.

 

If you are interested in reading more about my 2 week fat loss mission make sure you keep an eye on my blog page as I will share my weight/fat loss and my progress.

 

Have a great week

 

Emma

 

p.s our next Metabolic Makeover is starting this coming Monday at Blackpool if you want to drop a dress size in time for summer. Click here, but be quick as the doors close on Friday.

 

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April 11, 2013 · 8:13 am

Why Do You Want To Lose Weight??

 

Why do YOU want to lose weight??

 

 

 

I have talked before about weight loss being actually a hard thing to do.

 

 

 

Many people think that by eating low calorie fat free diet and doing some jogging, that is going to help them drop significant body weight. I know from experience and working with 100’s of women this is not the best way to go about it.

 

 

 

Instead of looking at the calories in foods start looking at the quality. What ingredients are you consuming??

 

 

 

Start working out with some intensity. Encourage your body to burn up body fat long after your workout is over. Do this and you will achieve results in far quicker time and with a much sexier looking body.

 

 

 

So while that is a great starting point, what I really wanted to get across today is your reasons why??

 

 

 

Why do you want to lose weight? What does being at your desired bodyweight/dress size mean to you??

 

 

 

You see many people neglect to address the mind-set of fat loss.

 

 

 

This is a super powerful tool that I use with my Metabolic Makeover clients.

 

 

 

I don’t know how many times I have heard people say ‘oh I don’t know how you do it, I don’t have the will power’. Yet I still see these same people on Facebook moaning about wanting to lose weight and ‘what is the easiest way to lose 7lb??? blah blah blah’.

 

 

 

You see if you have a powerful why, will power really is far less of an issue. Trust me if anyone has no will power it’s me!!!

 

 

 

So if we look at it like this what I am saying is, finding your ‘why’ is probably the easiest way to help you lose weight.

 

 

 

Of course once you find it you need to put in place effective training and nutrition protocols, but finding that ‘WHY’ should be the first stop for anyone wanting to lose weight.

 

 

 

Over the last month I overindulged just a little I will admit to losing track of my ‘why’.

 

 

 

But………

 

 

 

As I have an impeding performance coming up where I shall be donning the stage in a crop top and hot pants, I want to be sure that I am feeling not only comfortable but also pretty proud of my body.

 

 

 

I also work with a great bunch of people on Metabolic Makeover, especially my Athlete members as they inspire and support me as much as I do them. Staying on track is sooooo much easier when you’re in a supportive, helpful community behind you. My guys really are the best J

 

 

 

I’m already seeing a boost in enquires as it usually take us to get to the spring time when we start wearing a little less clothing and we begin to feel frustrated about how we look and feel right now.

 

 

 

You are sick of feeling uncomfortable in your clothes, you hate going shopping because you can’t stand the way your clothes hang when you try them on.

 

 

 

Believe me when shopping for my 30th party dress a couple of months back I felt this frustration big time and it sucks.

 

 

 

At the beginning of this week I took time to re-define my ‘why’ and set about doing something about it.

 

 

 

Completing Metabolic Makeover training and nutrition protocols and in just 4 days I have dropped 1.5 inches from my belly and 3lb.

 

 

 

I feel more energised and far less bloated and happy to see less of an overhang on my Mummy belly.

 

 

 

So I urge you now, if you are still looking to lose weight then go find your ‘why’. This is your motivation that will be far stronger than any need for will power.

 

 

 

I’m not even talking your surface ‘why’, get deeper. It’s far more than just wanting to look good, you deserve to be the very best version of yourself so stop letting excuses and unimportant reasons get in your way. Search for your reason for wanting to lose weight, and keep asking yourself the questions ‘WHY’!!!!!

 

 

 

Emma

 

 

 

To your health and happiness.

 

 

 

http://blackpoolbootcamp.com

http://ecn-bodyworks.co.uk

 

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April 2, 2013 · 10:29 am

Sugary Drinks

This week I read a great article in the daily mail on the amount of sugar that is contained in the drinks industry.

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As you will know I am forever banging on about getting you guys to drink more water but I will very often get people telling me that they drink lots of fresh fruit juices, smoothies or even tea and coffe thinking that they are going to get the same benefits just because it is a fluid.

 

I am telling you now, you are not.

 

I really would encourage you all to go and read the full article, you can do so here click here as it states in the full article “The key issue is a lack of fibre. When we eat fruit, fibre forms a protective layer that acts as a barrier to the intestine. This slows absorption of sugar, so the liver has a chance to catch up. In fizzy drinks, fruit juices and smoothies, the barrier has gone, which leads to the liver being overloaded.”

 

We are lead to believe that because the sugar in fruit juices is from ‘natural’ sugars then it is going to be good for us. The truth is that your body actually doesn’t know weather it’s natural or not, it is still sugar and will have the same impact on your body regardless of the source. It is still sugar and any sugar that is not used by the body WILL be stored as excess fat.

 

If you are happy with your weight then yes I would say that the odd glass of orange juice is not going to do you  that much harm, but the truth is that most people I talk to want to lose weight and wonder why it is just not happening when they are trying so hard.

If you want smoothies make your own, they are really easy and cheap to do as a home made smoothie will better retain the fibre of the fruit as it not as highly processed as a shop bought one plus you can also add protein wich will help regulate insulin levels. See below for a recpie

On Metabolic Makeover we remove all processed drinks including fruit juices and fruit teas.

 

We do of course allow and recommend water, and lots of it, and also herbal teas as herbal teas will not impact insulin like fruit teas do.

 

If you are looking for weight loss the fruit juices have to go, according to the report in the daily mail a small Innocent Smoothie has the same sugar content as 3 and a half Krispy Crème doughts!!!! Eeeekkkk!!!!

 

Another bug bear of mine is sports drinks, especially when I see people downing a sports drink before a workout!!!!

 

Actions like that mean you may as well just have stayed at home.

 

Look at it this way.

 

The reason most people work out is to either help them lose weight or more importantly body fat (I know there are many other resons but this is the most common). When you work out you want to be able to tap into your fat stores if you are going to get the desired outcome.

 

If you consume a sports drink (a typical bottle of lucozade sport elite contains 195 calories and 40g of sugar, which is the equivalent of 2

magnum chocolate ice creams). Consuming this before exercise means that this fuel source is readily available in your blood system and will be used by the body first meaning there will be no impact on burning off from your fat stores rendering your workout pretty useless if fat loss is your goal.

 

If you feel you need a pre-workout drink I personally use Branch Chain Amino Acids (BCAA’S)40 mins prior to a workout. BCAA’s contain essential amino acids that the body needs to prevent muscle breakdown. They can help improve performance providing you with more energy, prevent muscle breakdown and will also help aid recovery from exercise. In my opinion far better than any energy drink that will just load your system with sugar.

 

Here is my top recommended product that I personally use. Click hereand search amino work capacity

 

On my final point of the article I wanted to address the drinks that we are feeding to our children.

 

I will fully admit that I do give Clayton pure fruit juices. For a start he is not overweight or looking to lose weight but I do still get concerned about the effects of sugar on the brain. I have talked about this in a previous article and the fact that sugar is addictive and as any parent will probably relate to the fact that if I give him fruit juice he will drink more.

 

So when looking at the health of our children I would suggest using only pure fruit juices, I also water it down to further dilute the sugar. I rarely give him squash and definatly never fruitshoots or any fizzy drinks. I think my mum actually gave hime CokeCola once and he was bouncing off the walls for hours.

 

Nature is always better and so I do my best to educate my child on the benefits of drinking water but like any parent I will battle on to try and help my child to be as healthy as we can possibly be by making better choices for them so that he can one day make good choices for himself.

 

So I hope you will ditch the sugary drinks, up your water intake.

 

Emma xx

 

For Your Happiness and Health

 

http://blackpoolbootcamp.com

http://ecn-bodyworks.co.uk

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March 5, 2013 · 10:07 am

The Perfect Body

One of the most common questions I get asked is about spot reduction techniques.

 

“What exercise can I do to get the fat from ….???”

 

It’s always the way.

 

People want to do crunches for better looking abs (I very rarely teach crunches by the way!!!!!) or they want a magical new exercise to help banish the fat from their thighs.

 

I have said it time and time before. You CANNOT spot reduce with exercise.

 

Yes you can do specific exercises to change the shape and create some muscle in that area BUT you can only spot reduce FAT with nutrition.

 

You see what you put in your mouth is going to affect your hormone balance and therefor affect where you are going to deposit your fat stores.

 

I find this so fascinating (but I am a bit sad like that) and is something that I am exploring deeper to help my Metabolic Makeover members get even better results as we start to fine tune their programmes to suit their specific body shape.

 

We are all have a very individual biological make-up and will respond differently to different foods. This is very apparent when we look people’s food intolerances.

 

It’s why some people can tolerate wheat better than others, some people come up in rashes from shellfish or flare up from nuts. (ha ha just read that back flare up from nuts lol!!!, it’s staying though)

 

I find that most people are intolerant to some foods and they just don’t realise it.

 

I actually would have included myself in that bracket too.

 

Before I embarked on any clean eating I used to eat bread all of the time and apart from the extra fat around my mid section I had no idea I was actually intolerant to wheat and gluten.

 

Then when I started to remove some foods to help detox and cleanse my body in an elimination diet style (see Dax Moy’s elimination diet it’s a free download and it is an excellent starting point for anyone) I started to realise the effect it had on me.

 

So when we are talking elimination we look at removing

Wheat

Dairy

Sugar

Processed Foods

Alcohol

 

(These are the most common trigger foods)

 

When I first removed bread from my diet I used to miss it big time, I mean I would seriously crave the stuff. Oooooo butter and peanut butter on white toast mmmmmmm!!!

 

BUT…….

 

Now I can feel the effect wheat and gluten has on me. Don’t get me wrong I will still eat it now and again (and suffer the consequences of seriously bad wind!!!!! I know attractive right, and a very bloated and hard stomach)

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To be honest those effects are just that uncomfortable it helps to make much better food choices.

 

Most people will actually be intolerant to wheat and gluten for the fact that the human body has a really hard time digesting it. Noticed an increasing amount of wheat and gluten free products in the supermarket?? And no before you ask just because they are wheat and gluten free does not necessarily mean they are ok!!!

 

Like I mentioned earlier though we are all very different and some can tolerate it better than others.

 

What I am trying to get at here is that ‘you’ may not be and while you may seem to be coping with it and getting by, you may find that you have aches and pains in the body that you can’t currently pinpoint the cause.

 

Quite often and lot of aches and pains can be very closely linked to diet. Our bodies are constantly trying to communicate to us, weather you are constipated, coming up in hives, or coughing up flem, it’s your body’s way of telling you that something is out of wack!

 

I highly recommend that you go and download Dax’s elimination diet. Then when you start to add foods back in you can monitor and identify the foods that do work for you, and the ones that defiantly do not.

 

After doing your first elimination hormones will start to balance and you will find that your trouble areas start to become less of an issue. Then once you have completed this stage you can start to look at more specific and advanced nutritional techniques to help you start to spot reduce certain areas of your body.

 

So go and try elimination and see what a difference it can make to you.

 

Emma

 

p.s if you’re too lazy to go and read Dax’s 112 page report on it then we can guide you through the process on our next intake of Bootcamps.

 

We have our trial weeks coming up where you can come and try us for a week all for just £19.

Click here for booking and see how we can help you spot reduce your stubborn body fat.

 

Here is how we helped Rebecca drop from her belly in 4 weeks

Rebecca

http://blackpoolbootcamp.com

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