Category Archives: Ladies


Over-Training Boxing class

Over-Training Boxing Class

Learn to box- with our one on one boxing classes (or train together with a friend)

over training boxing class

Burn fat and build muscle – whilst having fun and getting rid of that work stress

Boxing is a great way of getting cardio into your routine without spending hours and hours slogging away on a treadmill- improving cardiovascular fitness has a whole list of health benefits.

It is also a great way of helping build muscle and improve muscle tone- which works to help burn more fat over time.

Boxing can also help improve coordination and reduce stress (which if you are like most people is usually quite high after a long day at work)

Boxing class – Puregym Lambeth – YouTube.

Over-Training Boxing class 

Say goodbye to Bingo Wings

Say goodbye to Bingo Wings

Bingo Wings- A term that refers to the loose skin at the back of your arms (affecting mostly women). For many women as they get older they loose muscle mass and their skin looses its elasticity, for other women Bingo wings are caused due to a lack of muscle mass in the arms or too much fat.

say goodbye to bingo wings

Although bingo wings are an unsightly body part, with the correct exercises you can rid yourself of this problem ( if your bingo wings are caused by dramatic weight loss you may need surgery to remove the excess skin).

By performing exercises to strengthen and build the muscle of the arms, paying particular attention to the triceps you can slowly rid yourself of your bingo wings.

Here are three exercises i would advise you perform 3-4 sets of 10-15 repetitions- twice a week.

Say Goodbye to Bingo Wings: Routine

 1) Bicep curls– the Bicep makes up the muscle on the front of your arm. When we contract (shorten) the Bicep we cause flexion at the elbow joint. Strengthening the Bicep will help with overall tone of the arms and although it is widely regarded as not as important as Tricep exercises when it comes to getting rid of Bingo wings it is important to maintain muscle balance so when we train our triceps it is important to train the opposing muscle – the biceps. If you do not train both agonist and antagonist muscles this will lead to muscular imbalances.


2) Shoulder Press- the shoulder press is a great compound movement that works the deltoids (shoulders) and your triceps. These will help shape and tone your shoulders which will help hide the appearance of bingo wings. (they will also help to tone your arms and burn calories)


3) TRICEP KICKBACKS- As the name suggests this exercise targets the tricep muscle. The Triceps make up the muscles on the back of your arm and as I previously stated are the opposing muscles to the biceps. As the Bicep flexes the tricep relaxes and vise versa. Due to the location of the triceps, having strong and well defined triceps will help prevent getting bingo wings. This is therefore regarded as the best exercise for removing your bingo wings. Due to the location when performing this exercise you are directly working the backs of your arms (where the bingo wings are found) if you can build these muscles this will help regain that elasticity in your arms thereby ridding you of those unsightly bingo wings- the below video shows three great variations to hit all three heads of the tricep.

Alright Ladies what are you waiting for

Say Goodbye to Bingo Wings

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs


Abs or Abdominals- Probably the most talked about body part, the abdominals are the corner stone of all good physiques.

There are a few misconceptions though that I would like to clear up before going through 4 exercises to help strengthen your core.

Firstly your abdominals will only show when your body fat percentage is at a certain level (depending on your genetics this will vary from person to person). For most men 8-10% body fat will usually allow your abs to show, and for women it is usually around 12-15%.

You’ve all probably read the phrase ‘Abs are made in the kitchen not in the gym’. And this is true to the extent that you can do a million crunches everyday but if you have a high body fat percentage you will never see those abs as they are being hidden beneath your body fat. For most people diet alone will not give them six pack abs, but a healthy diet in conjunction with an exercise regime will help to lower your body fat and tone up your mid section.

Another point I want to make is that our genetics shape our abs, we can through weighted exercises, add thickness and strength to our abs but we cannot change their shape. Ab exercises help strengthen our abdominal muscles but due to the physiology of our abdominal muscles we cannot change their shape, so if you have abs that aren’t perfectly in line with each other that’s just how your abs will look, no exercises can cause this or correct this.

Over-training abs? It is hard to actually over train your abs. Your abs recover quicker due to their physiology, and they have adapted to over-training as they are used during most exercises to stabilise the body. During most compound and free weight exercises you will be engaging your core muscles. Most people who do exercise regimes that involve weights will not need to focus on ab exercises as they are engaging their core throughout most of their exercises. My advice is once or twice a week at the end of your workout do one or two ab exercises to really target your abs (What is referred to as ‘finishing moves’). Like all body parts if you feel DOM’S in your abdomen allow them to recover before training them again.

Ab Fab- 4 of the best exercises for abs

There are lots of different ab exercises, so how do you decide which to do? There is no perfect answer, however what I advise is 1)  find ones that you enjoy doing so you are more likely to keep adding them into your routine. 2) Try to add one or two weighted ab exercises to increase the resistance 3) Try and target each part of the abs so the Lower Abs, Upper abs, Obliques and the Serratus Anterior (you will hit most abdominals during each exercise but you can find exercises that better target the different sections). 4) don’t worry about number of reps, I usually go to failure each set but for some exercises this could be anywhere up to 20 reps but for others it might be as little as 8 reps. 5) My personal preference is putting the exercises into a circuit and then doing 3 laps of the circuit. This keeps my heart rate up and helps burn more calories

Ab Fab- 4 of the best exercises for abs: 

1) Hanging Leg raises – Targets lower abs 

2) Woodchop – Targets the Obliques 


3) Rope Crunches- Rectus Abdominus (Upper and lower abs) 

4) Toe to Toe Crunches- targets the Obliques and Serratus Anterior

These are just 4 of my personal favourites and provides a balanced ab routine. Just remember during each abdominal exercise make sure to breath out during the contraction of the abdominal muscles, this will allow a greater contraction of the abs.

Ab Fab- 4 of the best exercises for abs

Ab Fab- 4 of the best exercises for abs

Bottoms Up- best exercises for the glutes

 Bottoms Up- best exercises for the glutes


The Bum or ‘Glutes’

Like other body parts some people are genetically blessed; you might have a friend who has a nice pert bum without having to do any work, however for some people it is a source of constant frustration. This is made worse by the constant pressure placed on women via magazines and advertising to fit into a certain body type in order to be sexy/beautiful.


The good news is that like other lagging body parts, with the right exercises and correct technique (and a bit of hard work) you can tone and shape your bum and it doesn’t involve hours and hours on the treadmill.

When it comes to training your bum, the best thing to do is stick to the basics, once you have mastered the basics (or bodyweight versions) you can start either adding resistance (dumbbells/barbells) or increasing the difficulty of the exercise. Your butt will grow when it is under more resistance/Tension so progressive overload is important.

Try these exercises 1-2 times a week performing 3-5 sets of each exercise (you can play around with the rep range depending on whether you are performing weighted or bodyweight versions of the exercises- I would keep it around 10-15 reps) –

(depending on recovery- if you are experiencing Delayed Onset Muscle Soreness, which you are likely to in the first week or two of training then wait till your body has recovered before training the bum again). You can do this workout at the gym, in the park or at home so it is great for when you do not have the time to make it into the gym (and all exercises can be progressed or regressed)

Bottoms Up- best exercises for the Glutes Routine: 

Walking Lunges-

One of my favourite exercises for the glutes, this will work all of your lower body and has many variations. Once you have mastered basic walking lunges you can add weights (barbell or dumbbells) to the exercise and do weighted walking lunges. If you are trying to burn extra fat off- you can try jumping lunges which will raise your heart rate and increase the number of calories burnt. Below is a video that shows walking lunges with kick backs which really help target the glutes.



The king of all exercises- The squat is another great exercise that will help tone your glutes. Starting with bodyweight version – working up to weighted squats. Don’t become too concerned with how much weight you can squat, just make sure to get the full range of motion for this exercise (parallel or below parallel). Go for a shoulder width stance or wider to work the glutes more.

Below is a video demonstrating correct form for bodyweight squats


 Stiff legged/ Straight leg deadlift 

The deadlift like the squat is a great exercise for the lower body- since we are focusing on the glutes the straight leg or stiffed legged deadlift better targets the glutes and hamstrings. This is a great exercise, however I advise you not to go too heavy with it as the back is put into a compromised position so you need to be careful. When performing the exercise make sure your spine remains in a neutral position (do not let your back round). You should feel a great stretch down the back of the leg when performing this. The video below shows correct form for this exercise.



Bridge/ Hip Thrust-

I’ve saved the best till last- the hip thrust or bridge really targets the upper glutes and will help tone and shape your bum better than any other exercise.

Below is a video of how to perform the hip thurst and the progression of a one legged hip thurst.

Further progression of this exercise is with weighted hip thrusts using a barbell

Finally – and my personal favourite for working by bum (yes ladies i work my bum too) is the stair master or stepper.Bottoms Up- best exercises for the glutes

This piece of cardio equipment helps me target my glutes and hamstrings whilst buring more calories than i would on the stationary bike or cross trainer. I would advise using a high tempo playlist with a good steady beat for you to step to. This will help tone up your bum and aid in overall fat loss.

Just make sure your not cheating yourself out of getting better results – many women I see using this machine are either taking very small steps- decreasing the range of movement and taking the emphasis of the exercise away from their bum or they are supporting a lot of their bodyweight with their arms. Make sure you feel your body weight as you step down with your heel. This is very hard cardio when performed correctly but the results will be worth it.



Bottoms Up- best exercises for the glutes

Bottoms Up- best exercises for the glutes

That’s how we Role – Foam rolling benefits

That’s how we Role – Foam rolling benefits


Foam rollers- 

You may have seen them in your gym and wondered what they were for. They remind me of those ‘pool noodles’ you used to float around when playing about in the swimming pool. So what are they doing in the gym?

A Foam roller is a cylindrical piece of hard foam-  Essentially a tool for helping stretch the muscle and release any deep tissue pressure. By using your own bodyweight against the foam roller  you can perform what is referred to as Self-myofascial release. Imagine the benefits of a deep tissue massage without the cost

If like me you exercise regularly you will now and again have tight muscles and areas of discomfort. The foam roller is amazing at helping release those tight muscles and help increase your range of movement.

I have always had a slight problem with my lower back but after being introduced to foam rollers I can honestly say that has changed- the strength in my back has increased and the range of movement has increased. I couldn’t imagine not using foam rollers now.

I try to incorporate them into the cool down part of my workout. As a way of helping relieve any stress on the muscles and aid recovery.

There are a few different types of foam rollers out there- essentially they all do the same thing- I would try them all but i personally like the orange one (see picture below)

foam rolling benefits

That's how we Role - Foam rolling benefits

The Rumble Roller - YouTube

Below is a video that  helps demonstrate good technique for foam rolling.


That’s how we Role – Foam rolling benefits

The importance of Water

The importance of Water

Water is one of the most essential elements to your health and also one of the most overlooked. I think we take water for granted, if like me you have never lived in a country where water is a scarce resource then it is very easy to forget the importance of water in our diets. We also live in a society with so many alternatives to well lets face it a rather boring and bland drink.

What we forget is that water makes up two thirds of our body weight and without it we would die.

The human brain is made up of 95% water, blood is 82% and lungs 90%. A mere 2% drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen (1)The importance of Water

Mild dehydration during exercise will have a negative impact on your workout, you will loose focus and intensity and will therefore achieve less.  Every cell in your body needs water.

Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. (1)

The functions of water in human body are vital.

  • Transports nutrients and oxygen into cells
  • Moisturises the air in lungs
  • Helps with metabolismfunctions-of-water-in-the-body
  • Protects our vital organs
  • Helps our organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies
  • Protects and moisturizes our joints (2)


The guidelines of how much water to drink will vary from person to person, depending on gender, height, weight and level of physical activity, but I would aim for 8 glasses a day or 1.5- 2 litres of water per day. Remember often when you feel hungry it is actually due to dehydration. Try drinking a glass of water when you feel hungry, if you are still hungry 30 minutes later then you can eat. Water will aid with digestion so is beneficial to drink before eating, and if it was just dehydration and you are no longer hungry you have saved yourself from ingesting unnecessary calories.

The importance of Water



The Myth Of Cardio Before Breakfast

Cardio Before Breakfast

Have you ever done cardio before breakfast? Or has anyone told you to do cardio before breakfast to loose weight?

If like me you have been told to try it and have then you might want to give this a read..

I have always fully believed that the best way to burn fat and loose weight is morning cardio when your body is in a fasted state. The Cardio Before Breakfastbody has to turn to fat stores as their are no carbohydrates, fats or proteins in your body to fuel your workout…Makes sense..

Whilst I always found it hard work to get up and get straight in the gym or go straight for a run (especially in cold wet  London) I always thought it was the best way to reach my goals.

I did loose fat whilst doing morning cardio but below is part of an article i found that helps shed some light on this topic

This is what the article says :

research does show that fasted cardio can increase fat utilization during exercise compared to performing cardio in the fed state. Except this only occurs at very low levels of training intensity.

During moderate-to-high intensity levels, the body continues to break down significantly more fat when fasted compared to after you’ve eaten.

Unfortunately, the rate of breakdown exceeds your body’s ability to use the extra fatty acids for fuel. In other words, you have a lot of extra fatty acids floating around in the blood that can’t be used by working muscles.

Ultimately, these fatty acids are repackaged post-workout, and then shuttled back into fat cells. So you’ve gone to excessive lengths…only to wind up at the same place.

Okay, so perhaps you’re thinking that you’ll just perform fasted low-intensity cardio to burn those few extra fat calories. Nice try. You see, training status also has an effect on the fasted cardio strategy.

Namely, if you exercise on a regular basis  the benefits of fasted cardio on fat utilization are negligible even at low levels of intensity.

Horowitz and colleagues found that when trained subjects exercised at 50 percent of their max heart rate, an intensity that equates to a slow walk, there was no difference in the amount of fat burned–regardless of whether the subjects had eaten.

These results held true for the first 90 minutes of exercise; only after this period did fasted cardio begin producing a favorable shift in the amount of fat burned.

So unless you’re willing and able to slave away on the treadmill for a couple of hours or more, fasted cardio provides no additional fat-burning benefits, irrespective of training intensity.

Fasted cardio makes even less sense when you take into account the impact of excess post-exercise oxygen consumption. EPOC, commonly referred to as the “afterburn,” represents the number of calories expended after training.

Guess what? Eating before exercise promotes substantial increases in EPOC

And guess where the vast majority of calories expended in the post-exercise period come from? You got it, fat!


This article represents the recent trend towards, High Intensity Interval Training as it will burn more fat during exercise and will keep your metabolic rate higher for longer afterwards therefore burning more fat overall.

It is also a lot less boring than doing a couple of hours on the treadmill.

You are also at greater risk during fasted cardio of putting your body into a catabolic state and therefore  loosing muscle mass. 

My suggestion is choose HIIT training as your method of fat loss and avoid the long cardio sessions before breakfast cause no one is winning there..

Cardio Before Breakfast

For the full article go to – The Myth Of Cardio Before Breakfast—Debunked!.

Diet – Marketing Traps

Diet- Marketing Traps

Low fat diets and calorie restricted diets have become increasingly popular over the last decade.

With the increase of these new diets, we have seen an increase in the number of products offering ‘low calorie’ ‘low fat’ or ‘zero fat’ alternatives.

At first glance this may appear to be a great thing ‘I get to drink my favourite fizzy drink without ingesting loads of sugar’, however,what people don’t realise is that what has either replaced the fat in their low fat alternative is sugar (which will be turned into fat by the body) or what has been replaced by the sugar in their low calorie alternative are artificial sweeteners that have potentially very harmful side effects when ingested.

The marketing regulation of these products is also very limited, where a product might call itself ‘low calorie’ it only needs to have lower calories than the original product, but there is not set level as to how much lower it needs to be, so it could just be 1 calorie lower than the original product and then re label itself as a ‘low calorie’ alternative. It is always important to check the label. 

Companies add sweeteners to their products to either replace the fat removed from the product or to just make their product more desirable. Many sweeteners have been found to be mildly addictive. Whilst reading the label is a good way of choosing healthy foods, you need to be aware of the other names used for sugars and sweetners. Look out for;
glucose syrup,
glucose-fructose syrup,
inverted sugar syrup,
high fructose corn starch,
mannitol, xylitol, sorbitol,

Monosodium glutamate (MSG) or E621 – is another flavour enhancer to be wary of. It has been linked to obesity due to its effects on the hypothalamus resulting in an increase in appetite.
Be wary of any product with- yeast extract, hydrolysed protein, whey protein isolate, soy protein isolate and carrageenan. As these can cause the same effects as MSG on the body,

Artificial Sweeteners: Artificial Sweeteners are everywhere now in this ever growing low calorie culture. Everyone wants to eat what they love, guilt free. The problem is you cant simply take the sugar out of your favourite dessert and expect it to taste nice. It still needs to taste sweet so that people will still want to buy it. This is where artificial sweeteners come into play, they add the sweet taste without all the calories. What’s the problem then that sounds great ? Experts have categorised all major sweetners used in the food industry as ‘excitotoxins’ that stimulate the sensory area of the brain triggering cravings and appetite. With an increase in appetite caused by many marketing trapsartificial sweeteners you may actually end up eating the same if not more calories in the day, therefore not actually creating the calorific deficit required to loose weight.

Artificial sweeteners also pose a greater risk to your health than just increasing your cravings.
Health problems associated from ingestion of Artificial Sweeteners include:

  • high blood pressure
  • seizures
  • depression
  • aching muscles and dizziness
  • shrinking of the thymus gland
  • enlargement of liver and kidneys
  • diarrhoea
  • decreased red blood cell count

Specific artificial sweeteners to avoid-

  • Aspartame (E951)
  • Sucralose (E955)
  • Acesulfame K (E950)
  • Saccharin (E954)

Diet- Marketing Traps

15 of the Best Diet tips

This is one of my favourite articles online that gives some great tips for loosing weight. There are so many mistakes that people make when dieting, follow some of these simple rules to help shed the weight and keep it off 

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

“If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetableseach day.

“It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,” says chef Laura Pansiero, RD.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

“I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches,” Pansiero says. “It is so easy to buy a variety of vegetables and incorporate them into dishes.”

Best Diet Tip No. 3: Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

“Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it,” she says.

When you’re done eating, you should feel better — not stuffed, bloated, or tired.

“Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

“Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,” says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

“I think putting your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating,” says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

“You can enjoy your favorite foods, but you must do so in moderation,” says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite,suggests taking a walk to your local ice cream parlor or planning a family outing.

“By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight,” says Krieger.

And for those times you just can’t get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging.

“Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day — dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss,” says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

“Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much,” says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

  • 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
  • Frozen vegetables
  • Bags of pre-washed greens
  • Canned diced tomatoes
  • Canned beans
  • Whole-grain wraps or pitas
  • Pre-cooked grilled chicken breasts
  • A few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order children’s portions at restaurants.

“When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control,” suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

“If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor,” says Pensiero. “When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.”

At GiGi’s Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

“You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.

“When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise,” says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

(Article taken from –