The Flat Belly Workout

This simple yet effective workout is quick, straight-forward and can be done anywhere. Not only is it great for strengthening your core, but it's also a great program to better your endurance and all-round strength. While I don't recommend this as your everyday workout due to it being a little light on reps and intensity, I certainly recommend this workout if you're short on time or if you're having an off day and need a break from your usual routine! 

ML 

H.I.I.T - What It Is And Why It Works

HIIT stands for High Intensity Interval Training. Recently HIIT has become a popular way to burn calories fast, increase endurance, build strength and shed fat, and the great news is, a solid HIIT session will only take you 10 minutes to 20 minutes maximum to complete. 

HIIT is designed around combining low to moderate intensity intervals with high intensity intervals as a way to quickly increase and then decrease the heart rate, which is a method shown to improve fitness levels in both the most effective and quick way. 

The training style can be applied to running or even exercises done in a circuit such as squatting, lunges, jumping jacks or crunches. HIIT is considered to be much more effective than normal cardio exercises as you're able to increase both your aerobic and anaerobic endurance while burning considerably more fat. 

High intensity training has been shown to create the highest level of EPOC (Excess Post-exercise Oxygen Consumption), also known as the 'after burn' effect, than any other exercise, which means your body will be burning calories at a heightened rate for up to 38 HOURS after your HIIT session! Now you can see why it's known as the number one the fat-burning workout! 

Try The Holistic Living Project's HIIT plan and feel the difference - not only will you notice your fitness increase within a matter of short sessions but you'll also notice the fat burning results in comparison to your usual cardio workout! I recommend doing a HIIT session 2-3 times a week depending on your fitness level. 

THE HOLISTIC LIVING PROJECT'S HIIT PROGRAM

These HIIT sessions consist of two intervals - 'rest' and 'work'. In this program you will be alternating between these two states at a 50/50 ratio. I recommend doing these sessions on a treadmill or a RPM bike at the gym. 

Remember, before any workout it is vital to WARM UP properly, so start this workout with a gentle five minute jog or cycle to get your blood flowing and to avoid injury to your muscles. Ok, so now that you're all warmed up, let the HIIT session begin!

For the entire 10 - 15 minutes of this workout (duration depending on your fitness level) you will be alternating between 'rest' intervals and 'work' intervals, each of which are 30 seconds each. On the treadmill, this means you'll gently walk (or stand still) for 30 seconds then you'll sprint at 90-100% capacity (approximately 12-17kmph) for 30 seconds, and then repeat for the duration of the program. On the treadmill I find that rather than continuously changing the pace it is easier to simply jump your feet to the side of the track for your rest period (always making sure you use your arms and are very careful when jumping on and off as it's going at an extremely fast pace!) 

That's it! At first HIIT can be very draining and quite challenging, but remember as you complete more sessions you'll rapidly get fitter and be able to sprint for longer! 

Comment below and let me know how you go! Train hard everyone and enjoy!

ML 

The 30-Day Ab Challenge

The 30-Day Ab Challenge is a great way to slowly build your strength and fitness and the best part is it can be done anytime, anywhere! By gradually adding reps to your routine like this challenge suggests, you're able to build your fitness in a safe, healthy way without risking injury or exhaustion. Start the challenge with a friend today and you'll be amazed at the results you'll see in a short space of time, not only in how much easier the exercises will become but in how much better you'll feel and look! Your core is central to every single movement you make, so there is no better place to start if you want to improve your overall health and fitness. And remember, the reps on this ab challenge don't have to be done all together if you're a beginner - break up the exercises throughout the day if you need to. With summer just around the corner, now is the perfect time to start! Good luck!

M.L. 

The Health Benefits of Dry Skin Brushing

What if I told you there was a simple beauty trick that only takes five minutes out of your day, costs next to nothing, and helps your body inside as well as out? Too good to be true? It’s not.

Dry skin brushing is the secret and it has long been a part of Ayurveda’s cleansing philosophies. Ayurveda is a 5000-year-old science originating in India and is believed by many to be the oldest healing science.

How does it work?

Your skin is an organ of elimination, just like your kidneys, liver and colon. It’s the largest organ of your body and it’s estimated that one-third of your body’s daily impurities are excreted through the skin. Dry skin brushing helps keep the pores clear and the skin active to assist the body in this cleansing process. If your skin becomes inactive, its ability to remove excess toxins is impaired. This places extra stress on other organs and on your body in general.

As we age, our bodies become less effective in shedding outer layers of dead skin cells. This build-up of dead skin can result in a thick, dry and somewhat leathery look, which is often common with more mature skin. As well as exfoliating this outer layer, dry skin brushing also stimulates the sweat and oil glands, providing more moisture for the skin. It also helps keep young skin fresh, vibrant and free of breakouts.

Because your body breathes and absorbs essential nutrients through your skin, regular dry brushing will leave your skin clear of excess debris so it’s free to absorb oxygen and other nutrients into your body.

It also stimulates your body from the outside in. It works to cleanse the whole system and is an effective treatment for many ailments. Accumulated waste products in the body are known to contribute to many illnesses as well as premature ageing. Dry skin brushing also increases blood circulation, which helps to contribute to healthier muscle tone and better distribution of fat deposits, also known to many as cellulite.

In addition, dry skin brushing is believed to stimulate the lymphatic system by aiding the flow of lymph fluid throughout the body. The lymphatic system plays a vital role in elimination, helping to move toxins through the body. It also contributes to the strength of the body’s immune system by producing certain white blood cells and generating antibodies. The lymph system doesn’t rely on an automatic ‘pumping device’ like the cardiovascular system and it depends on the movement of muscles to keep it working.

There are many lymph nodes situated at different places in the body but the inner thighs and armpits hold the greatest number, so it can be helpful to pay extra attention to these areas when brushing. The lymph system flows towards the heart so it’s important to brush in the same flow as the lymphatic system.

Benefits of dry skin brushing

• Removes dead layers of skin and other outer impurities.
• Stimulates and increases blood circulation.
• Helps release fatty deposits under your skin’s surface.
• Assists the eliminative capacity of your body’s organs.
• Rejuvenates your cells.
• Strengthens your immune system.
• Increases muscle tone.
• Improves skin texture.
• Helps prevent premature ageing.

Step-by-step guide to dry skin brushing

1. It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.
2. Use a natural bristled brush (like those found at www.naturalalchemist.com) or a loofah as a second choice. Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.
3. Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.
4. Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.
5. Next (using a long handle brush or get your partner to help out), brush your back.
6. Last, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.
7. Brush for about three-to-five minutes until your skin is rosy and slightly tingly.
8. Always shower after you dry brush to wash off the dead skin.
9. Keep a separate dry brush for every member of the family, and be sure to periodically wash it.

NOTE: Avoid on broken or sensitive skin and take care to brush lightly over cellulite areas. 

ML