We’re approximately 60 days away from spring.  That’s a little over 8 weeks.  And that’s just enough time to trim down in time for warmer weather.  I dunno about you but this recent cold spell has been a disaster for my fitness journey.

Cold weather makes me eat more, wear oversized clothes, and move less.  These three ingredients create the perfect environment for extra weight to creep in.  With only 8 weeks left until we’re wearing normal clothes again, it’s time to ramp up our fat burning.

And I’ve got the perfect workout to do it.  Before you break out your jogging shoes, I want to remind you there’s better workout that’s scientifically proven to burn more fat more quickly.
But first, let me share a story.  I recently went for a wellness checkup.  Before seeing the doctor, the nurse collected basic data to determine my health status.  After taking my blood pressure, she measured my current heart rate.  Once the result appeared she asked, “are you a runner?”

I let a small laugh and asked her why she would ask such a thing?  She then advised me that my resting heart rate was similar to others who lead an active lifestyle. According to Google, my heart beats per minute fell in the same range as well trained athletes.  I am……not a well-trained athlete.  Far from it.

In fact, I describe myself as leading a sedentary lifestyle.  I’m home most days and if I’m working all day, I’ll barely get any steps logged in my Fitbit.  So why was my heart rate at such a healthy level?  I’ll tell you why! It’s because, when I’m trapped in the house all day, my only exercise comes in the form of rebounding on my mini-trampoline.   Lately, I’ve been using it as a stress-relieving/idea generating tool.  Whenever I’m stuck and don’t feel energized, I bounce for a few minutes to generate momentum. When I get the blood flowing again, ideas form and my mood gets an instant lift.

Somehow, those little jumping sessions must have an incredible impact on my heart health.  That’s the only explanation I could think of.

It turns out that my hypothesis was probably correct.  Because a study conducted in 2016 showed that working out on a trampoline was even more effective than running when it comes to conditioning the heart.  And, better yet, those who rebounded regularly burned more fat than their counterparts who were on a running regimen.

Study participants were broken up into 2 groups–runners and rebounders.  Both groups were asked to maintain their normal eating and lifestyle habits for 8 weeks. During those 8 weeks,  participants worked out 3 days a week for 30 minutes a day.  Oxygen consumption capacity (amount of oxygen processed by the body) was found to be greater in the group that rebounded versus the runners.  In fact, the oxygen capacity of the trampoline group was double that of those who ran for 30 minutes.

Best of all, they noted that those who worked out on a trampoline experienced a 31.6% reduction in body fat compared to a 20% reduction in the runners.

I’ve experienced rapid toning and fat loss when I consistently rebound for 30 or more minutes a day while watching my favorite shows. I barely broke a sweat because bouncing not that difficult of a workout.

 I made the investment and purchased a high quality rebouder and I don’t regret my decision one bit.  At the time, I read a bunch of claims about how rebounding works every single muscle and cell in the body using a simple movement and I took their word for it.  But now, we have published studies that support the incredible benefits of this wonderful exercise.  And that heart rate reading reinforces that I made the right decision.

If you’re one of those people who like to find ways to hack life (get more from what you put in), then you should take a serious look at the wonderful world of rebounding.  Imagine how powerful it’ll be to strength train while utilizing rebounding as your cardio.

If bouncing on a trampoline isn’t your thing, but you still want to trim the maximum amount fat by spring, try this type of workout instead.

We’re approximately 60 days away from spring.  That’s a little over 8 weeks.  And that’s just enough time to trim down in time for warmer weather.  I dunno about you but this recent cold spell has been a disaster for my fitness journey.

Cold weather makes me eat more, wear oversized clothes, and move less.  These three ingredients create the perfect environment for extra weight to creep in.  With only 8 weeks left until we’re wearing normal clothes again, it’s time to ramp up our fat burning.

And I’ve got the perfect workout to do it.  Before you break out your jogging shoes, I want to remind you there’s better workout that’s scientifically proven to burn more fat more quickly.
But first, let me share a story.  I recently went for a wellness checkup.  Before seeing the doctor, the nurse collected basic data to determine my health status.  After taking my blood pressure, she measured my current heart rate.  Once the result appeared she asked, “are you a runner?”

I let a small laugh and asked her why she would ask such a thing?  She then advised me that my resting heart rate was similar to others who lead an active lifestyle. According to Google, my heart beats per minute fell in the same range as well trained athletes.  I am……not a well-trained athlete.  Far from it.

In fact, I describe myself as leading a sedentary lifestyle.  I’m home most days and if I’m working all day, I’ll barely get any steps logged in my Fitbit.  So why was my heart rate at such a healthy level?  I’ll tell you why! It’s because, when I’m trapped in the house all day, my only exercise comes in the form of rebounding on my mini-trampoline.   Lately, I’ve been using it as a stress-relieving/idea generating tool.  Whenever I’m stuck and don’t feel energized, I bounce for a few minutes to generate momentum. When I get the blood flowing again, ideas form and my mood gets an instant lift.

Somehow, those little jumping sessions must have an incredible impact on my heart health.  That’s the only explanation I could think of.

It turns out that my hypothesis was probably correct.  Because a study conducted in 2016 showed that working out on a trampoline was even more effective than running when it comes to conditioning the heart.  And, better yet, those who rebounded regularly burned more fat than their counterparts who were on a running regimen.

Study participants were broken up into 2 groups–runners and rebounders.  Both groups were asked to maintain their normal eating and lifestyle habits for 8 weeks. During those 8 weeks,  participants worked out 3 days a week for 30 minutes a day.  Oxygen consumption capacity (amount of oxygen processed by the body) was found to be greater in the group that rebounded versus the runners.  In fact, the oxygen capacity of the trampoline group was double that of those who ran for 30 minutes.

Best of all, they noted that those who worked out on a trampoline experienced a 31.6% reduction in body fat compared to a 20% reduction in the runners.

I’ve experienced rapid toning and fat loss when I consistently rebound for 30 or more minutes a day while watching my favorite shows. I barely broke a sweat because bouncing not that difficult of a workout.

 I made the investment and purchased a high quality rebouder and I don’t regret my decision one bit.  At the time, I read a bunch of claims about how rebounding works every single muscle and cell in the body using a simple movement and I took their word for it.  But now, we have published studies that support the incredible benefits of this wonderful exercise.  And that heart rate reading reinforces that I made the right decision.

If you’re one of those people who like to find ways to hack life (get more from what you put in), then you should take a serious look at the wonderful world of rebounding.  Imagine how powerful it’ll be to strength train while utilizing rebounding as your cardio.

If bouncing on a trampoline isn’t your thing, but you still want to trim the maximum amount fat by spring, try this type of workout instead.

Hey guys! Firstly, I am SO sorry for such a long break from posting on my blog. I’ve had the busiest few weeks (starting a new job being a major part of that which I’ll write about in another post) and I’ve just felt exhausted and uninspired to write blog posts, if I’m completely honest. I hate putting things up on my blog if I’m not 100% happy so I figured taking a break would be the best option until the writers block passed. Well, I’m happy to say that I think it may have finally gone away as I’m bursting with ideas and content I want to share with you guys !
Today I want to talk about fitness and something I never thought I’d hear myself say: my new found love for it. Yep that’s right, I’ve caught the fitness bug and I’m so happy about it! To give you a bit of background – growing up I was always the type of person who never had to watch what they ate. I mean I used to work at Pizza Hut and would eat pizza at least 4 times a week whilst fitting in a size 6-8 with visible abs. Yep, I was living the dream. However, fast forward to the age of 25 when I was put on medication for anxiety and depression and my weight started to creep up. I could no longer eat anything I wanted and I began to notice changes in my body, changes I wasn’t happy with. Basically, I didn’t like what was staring back at me in the mirror. I’d gained around a stone in a year and although it isn’t a huge amount, it was enough for me to notice and enough for me to want to do something about it. When your jeans are so tight the button pops off (yes this actually happened to
me whilst sitting on a bus – mortified x 100) you know it’s time to get your act together, even when other people tell you ‘don’t be silly, you look fine’. It’s all well and good other people thinking you look fine but if you don’t feel happy in yourself, what anyone else thinks is irrelevant.
With this being said, I decided it was time to start exercising. It’s something that’s never interested me before as I hate the feeling of being sweaty and out of breath – two of the things that obviously go hand in hand with exercise. However, I’d always aspired to those girls with amazing toned bodies who are into fitness. I knew I was never going to look like them without adding exercise into my lifestyle so I decided to contact a local PT about helping me reach my goals. I was recommended him by the girl who does my nails and I’m so glad I took the plunge and booked some sessions as it’s honestly changed my whole outlook on exercise. 
Before starting my sessions I always saw exercise as a chore and something I would dread but that’s because I wasn’t doing the right things – running on a treadmill for 45 minutes isn’t what I’d consider a fun workout. However, I’m now doing what’s called ‘functional fitness’ which is basically a combination of moves using weights or body weight – basically the same as HIIT training. High intensity intervals where you do X amount of reps of an exercise for 3-5 sets which a short rest between each set. It really gets your heart rate up, makes me sweaty as hell and best of all, burns fat and builds muscle which is exactly what I want! It’s also much more fun that running on a treadmill – yes it’s hard and sometimes I feel like collapsing in a heap on the floor but when I’m finished, I feel 10x better about myself. That feeling of achievement is unbeatable and that’s why I’d never go back to a sedentary lifestyle.

I’ve only been on my ‘journey’ if that’s the right word for 2 and a half months but I already know that this is my lifestyle now and something I’ll stick to long term. I’ve already lost around 8 inches from my body, my clothes fit better and I generally just feel way more confident in my own body! Who wouldn’t want to feel like that? I still have a long way to go until I reach my personal goals – I want to build more muscle, look more defined and get my diet much cleaner than it is currently whilst still allowing myself treats here and there. One thing I’ve learnt since exercising more regularly is that the scales mean absolutely nothing when it comes to tracking progress. Since I started, I’ve only lost 3 pounds according to the scale but my body has totally changed shape and everything is more firm. My PT told me that because I’m building muscle, I probably won’t see a significant drop on the scale as the fat I had is being replaced by muscle which is denser than fat meaning you look smaller whilst still weighing the same. I don’t know the exact science behind it but it’s been nice to stop stressing about the scales as much and just focus on what I see in the mirror and how my clothes fit which is a much better indication of progress.
Another thing I’m absolutely loving about going to the gym is the outfits – yep, I even think about outfits when going to the gym, haha. I never knew how many amazing gym kits were out there and all of the amazing fitness brands to choose from. My absolute go to brand at the moment has been JD Women’s under armour range – I absolutely love the style and fit of their items. They fit like a glove and are really flattering too. The grey set and coral sports bra I have on in these photos are my favourite at the moment – those leggings literally hide a multitude of sins and suck me in at all the right places. I always thought gym wear would be unflattering with it being so skin tight but it’s actually the total opposite. I probably feel my most body confident in a gym kit. It gets me feeling like an independent woman ready to take on the world, haha. Anyone else?!
I hope hope you enjoyed this brief insight into what I’ve been doing at the gym as I’ve had so many questions about what I’ve been doing since posting the odd video on Insta stories. I’d love to hear what your favourite gym workouts are or how you got in shape so please leave me a comment below 🙂

As you look ahead to 2017, you might be envisioning yourself partaking in an exotic vacation this summer.  You’ve packed a collection of island wear that flatters your cute figure.   You’re overcome by a feeling of pure bliss as you take new experiences, foods and memories that will last a lifetime.  You are excited!  But are you ready?

Every year I typically plan some type of getaway. It never fails, a month or so prior to leaving, I scramble to get my body ready.  Sometimes I succeed, sometimes things don’t work out the way I imagined.  But either way, I don’t enjoy the process of having to work diligently to create short-term results.

This year, it’s time to change up the strategy.

“The Project Summer Body” title is a little misleading.  The name implies that it’s about working feverishly to obtain your ideal body by summer.  Yes, that’s true but Project Summer Body is really about developing the habits that will easily allow you to achieve your weight goals.  Ideally, we employ these habits now.  By spring, we’ve begun to solidify those habit sand, by summer, we don’t have to do a mad dash to get ready.  

No longer will there be this constant struggle to get in shape.  Instead, try focusing living a lifestyle that promotes your healthiest body ever.

SnapChat & Instagram stories have granted us access to the intimate lives of millions of people.  One think I’ve learned from stalking viewing the stories of fit individuals is that their lifestyles demonstrate it.  People who I thought were “naturally thin” often make gym sessions a part of their morning routine.  Even though many of them like to indulge in occasional high-calorie snacks, they tend to eat pretty healthy for the most part.  Another thing I notice is that many tend to live active, busy lives.

I took a minute to reflect on my current situation and realized that healthy habits aren’t deeply engrained into my life. That’s what Project Summer Body is all about.  It’s time solidify these habits for life.  In my reflection, I wondered about the other habits that I’ve easily established. Maybe I could learn from that and apply it to my fitness journey.

The first thing that came to mind is the habit of scrubbing my feet every day in the shower.  Before instituting that practice, my heals were a mess.  Then, one day, someone said to keep a pumice bar in the shower as a reminder to use it daily.  I tried her advice and it became an instant habit that I’ve maintained for years.  I ask myself “why did this habit integrate work so well?”

Here’s what I came up with:
1. I paired the action with another habit that I already engage in every day (showering).
2. I set a specific time to engage in the action (I scrub at the end of the shower prior to stepping out).

This is what some like to call habit pairing.  It’s where you layer a new habit on top of an established one.  How many times have you said to yourself that you’re too busy to exercise?  If that’s the case, then habit pairing might be the answer you’ve been looking for.    In my mind, getting in the car and driving to the gym required too much “effort.” So I brainstormed ways to layer exercise onto what I’m already doing.  The answer was soon revealed.

Ever since then I’ve been happily bouncing on my trampoline while catching up on Instagram stories.  I set a timer for 30 minutes and work up a sweat while I’m entertained.  Instead of dreading this event, I happily look forward to it.  It’s part of my life now.

This is the first of many steps I’ll take towards living a life that results in creating my ideal body. The goal is not to (simply) loose weight, it’s to be consistent.  If I remain consistent,  I’ll have everything I want.

I was once told, by a professional trainer, that one couldn’t target fat loss to a specific area of the body.  He’s probably right, but his advice didn’t stop me from creating workout routines based on the type of physique I wanted to achieve.

The first time I experimented with sculpting my ideal body, it worked!  After I got my cardio out of the way, I went into body sculpting mode.  Now that I’m back in the gym again, operation body sculpt is in full effect.  This time, I’m focusing on creating a killer side profile.


Last summer, I realized it was time to start paying attention to certain parts of my body after trying on a couple low back dresses.   I noticed that my back wasn’t as toned and firm as I would like.  But then I was like, why stop at my back, why not identify workout moves that create the perfect silhouette.

When I think of a great side profile, the main areas of focus that come to mind are:
-Triceps
-Sides of the chest (#sexysideboobs)
-Toned Waist
-Defined lower back curve
-Toned Glutes
-Firm Hamstrings

One thing that can quickly ruin a side view is a flabby, untoned arm.  In my mind, the biggest culprit of the unsexy arm is the underdeveloped tricep.   The tricep muscles are on my radar because it’s where we carry extra weight.  And if we allow the problem to persist long-term, we’ll soon find ourselves with old lady arms.  Old lady arms don’t just happen, it’s a result of years of neglect.  I rarely do bicep exercises, but I feel like we use that muscle to a certain extent every day.  Triceps require a bit more targeted effort so I make sure to activate the muscle, at some level, on a regular basis.

This year, I finally picked up a couple of lacy bralettes.  They look amazing under baggy tank tops & low cut shirts.  Lately, I’ve realized that it’s time to focus on the muscles that support the chest and upper back.  My favorite workouts of late have been serratus anterior exercises.  They target the muscles on the sides of our chest, giving us a flawless side profile. Push ups aren’t my favorite thing to do but I feel the burn in the sides of my chest the next morning…so I’ll keep doing them.  Push ups are great for activating the triceps as well.

A Side Profile Transformation

The next area to target in the sexy side profile workout are the lower obliques.  Back fat will ruin all of your efforts of creating a flawless silhouette.  The way to combat that is to pull your core muscles inward.   We do this by focusing on the transverse abdominal muscles.  A few years ago, I learned of the “inner corset muscles” and with that knowledge, I created the slimmest waist of my life.  Be sure to check out this post for more details.  If you want an easier option, try this waist-shrinking alternative

To really define your profile, you should pay close attention to the curve of your lower back.  There’s one exercise in particular that I always like to include in my workouts to carve out the shape of my back and it makes a world of difference.

In almost every workout, I’ll to include some type of glute training exercise.  I remember reading once that pregnant women tend to lose volume in your backside.  I’m sure there are biological factors at play but I figured a lot of it had to do with the level of inactivity of some women during after pregnancy.  Older women also experience volume loss in their glutes as well.  It’s a result of years of neglect.  Our daily activity is pretty much comprised of walking short distances and sitting.  We don’t much to really engage our glutes (in our everyday movement) like we should.   Even if you have a prominent backside, you’re probably not reaching your full potential unless you’re doing glute exercises. Replacing fat with muscle means a smoother, more lifted look.  Who wouldn’t want that?

Everyone and their momma will tell you to do your squats.  But if you already have thick thighs and don’t want to overbuild them then stick to exercises like kickbacks and other isolating moves that lift your butt rather than adding volume to your lower half.  

Although I’m cognizant not to overbuild my quads, I still try to maintain muscle tone in the back of my legs by focusing on the my hamstrings.  One of my fave exercises is the stiff-legged dead lift which targets the hamstrings, glutes, and lower back at once.  Hamstring exercises keep the back of my legs in check.

I’ll be ready for a backless dress by New Years.