Fab Abs

Having a flat tummy is the dream of so many people but very few have the dedication it takes to get that washboard look they want. Many believe that with an infinite amount of sit ups you can achieve this but i'll tell you right now that isn't true, if you want to begin a journey to a flatter stomach you have to go back to the kitchen, because it really isn't a cliche when they say that abs are made in the kitchen...

I have numerous clients asking me how to get rid of 'lower belly' fat and every time I disappoint them by telling them that comes with a good diet. People seem to think that when people in they health industry say this they are lying in order to make things x10 harder but it really isn't the case, the exercise and core workouts should be done on top of a good diet in order to get the desired core. However, you shouldn't just want a toned tummmy to look good, having a strong core leads to many health benefits such as having less lower back pain, injury prevention, good posture and making everyday activities easier, the list could go on. Once you've got your diet in check, you can begin compound workouts such as squats, deadlifts, bench press etc that should also be activating your core, but there are also some specific core strengthening workouts that can complement your workout. 



1. V-Ups 

Extending your arms and legs, bring them both towards each other at the same time whilst keeping your head on the floor and using your core muscles so that your back doesn't arch. If you find this too difficult, pop your hands under your bum and just lift your legs up. If too easy, hold a weight. 



2. Flutter Kicks 

Place your hands under your bum and lift your feet a few inches off the floor, kicking them up and down in a small and quick movement. 


3. 100 

This is a very well known Pilates move that is fantastic for testing your core strength. Sit on your bum bones and lean back, keeping your back straight and legs at 90 degrees off the floor. Place your arms out in front of your and pulse them in short quick movements 100 times. 




4. Plank Twists 

Place yourself in an elbow plank position and twist your hips from side to side using your feet to help you twist. Keep your bum down and your core tight so you still remain straight. This is a great workout for your obliques (side of your core) 



5. Leg pull ins 

Sit in a similar position to the 100, n your bum bones and with your legs in the air bent at 90 degrees and lean back whilst also extending your legs out, then bring your body and legs back in at the same time....trust me it's a killer. 

If you begin to incorporate these types of core exercises into your workout you will feel the benefits of a stronger core, and on top of a varied training regime and a good diet you will be a step closer to the flatter tum of your dreams. 

Cya 
Eryn 

#EatPastaRunFaster

I've teamed up with Vapiano to show people that carbs aren't all that bad and they are in fact a great way to fuel your workout. The campaign Eat Pasta Run Faster gives you all of the information you need to know to incorporate carbs into your diet so they can give you energy when running medium/long distances, but still be extremely tasty, in true Vapiano style.




Vapiano have teamed up with dietitian Dr Sarah Schenker to promote good health with carbohydrates.  Sarah is a well-known dietitian with media experience with Sky News, BBC, and This Morning. Sarah has devised two special diet plans that are designed for runners that provides just the right amount of carbohydrate to stop you feeling fatigued and sluggish, but not enough to result in unwanted weight gain. Both diet plans balance your carbohydrate intake with plenty of protein and healthy fats - teaming delicious pasta dishes with vegetable packed breakfasts, soups, salads, and lighter evening meals, which tops up glycogen levels to keep those who run regularly performing at their best and feeling fit and energised.




So we took a lunchtime visit to Vapiano to refuel after a heavy workout and we enjoyed it so so much. I have the Vapiano pasta pesto basilica and Simon couldn't resist a pizza (we may have also sneaked a sweet treat each). Pasta is perfect for people that take part in sports such as 5k and 10k because it is a long chain carbohydrate and releases energy over a long period of time, giving you the fuel you need to maintain a good pace. Pasta is also good for carb cycling, have carbohydrates after a meal so that your energy remains level and you don't end up too fatigued. If you want to add protein to your meal you have to option to add meats to your pasta dishes, making it the perfect all round meal. 




(5k/10k run diet)

(3 Day Carb loading Pre-Race)

All of the Vapiano meals are cooked fresh in front of you so its easy to copy the recipes yourself at home. You also have the option to choose what type of pasta you want to try, there are 11 different options made fresh in the restaurant so your choices aren't limited and you can also opt for spelt pasta. Plus, with the variety of sauces available, it is pretty impossible to get bored. So have you been convinced that pasta can contribute to a health, balanced diet? Get down to Vapiano and explore your healthy carb options. 

Cya 
Eryn 


Competiton: Holistic Yoga Festival

The wonderful people at the Holistic Yoga Festival have given me some tickets to share with you lovely yogis to attend their event at Media City UK on Friday 16th of June and Saturday 17th of June. 




So what's happening? This is an event for anyone and everyone interested in yoga, it will be a weekend of celebrating being holistic with music, meditation and food. You will get the chance to meet the top yogis who are there to teach and inspire you in an intimate setting and be immersed in a variety of ways to leave you feeling positive and happy. If you want more information about the event head over to their website here

I've got 5 pairs of tickets to give away to some lucky people that will get the chance to celebrate a one off holistic experience and there are two ways to win...

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The winners will be selected randomly and announced at 5pm on Thursday 15th of June 2017. 

Good Luck! 
Cya 
Eryn