10 BEST FOODS FOR FLAT ABS

As I always say to all my clients when they ask how to get a flat tummy or a flat belly, that  to get your best abs you need to focus on 3 things: exercise, toning, and the biggest player of all, what you eat.

So instead of just thinking of a flat belly diet – simply  focus on these foods, as they will help to get rid of excess belly fat and lose the belly bloat, so add these to your weekly shopping list, and here are the reasons why these foods are the best way to help you reduce belly fat

1 EGGS

Boiled, smashed, poached – however you have them, eggs truly are a great choice to have in your diet when it comes to banishing belly fat. The reason being that they have a very low glycemic index and are very filling, making them a perfect choice.

2 BERRIES

Berries are a must, and you should go for red or blue with your berries, as the chemicals in charge of giving these fruits their colours are called “anthocyanins”, and research has shown these can help burn abdominal fat.

3 WATER

Drinking the clear stuff helps not only to flush toxins out of your system, but also to prevent sudden hunger cravings, improve digestive health, and reduce fluid retention, all of which helps to leave your tummy looking flatter.

4 ALMONDS

Let’s go nuts about almonds, as they help to stabilize blood sugars, which helps to prevent cravings that can lead to overeating and weight gain.

5 APPLES

An apple a day helps to keep the belly fat away, and this is because they are high in fiber and they are also high in water, which helps you feel full.

 6 YOGHURT

Whether you go Greek or just low-fat, yogurt helps keep your digestive system healthy and prevents bloating.

7  SALMON

Let’s talk fish. Especially salmon, tuna, or mackerel, as all these are an excellent source of omega-3 fatty acids. These healthy fats help promote fat-burning by making your metabolism more efficient.

8 TOMATOES

Tomatoes can help reduce water retention in the body, and the magic of these fruits is that they also help with reversing leptin resistance. Leptin is a type of protein which helps to control the appetite and metabolic rate, so our bodies rely on it to shed those extra pounds.

So to get your best abs, include these foods, all of which are included in my 4-week Lose The Belly Fat plan, this ebook  also has workout videos designed for reducing excess belly fat and the 4 week plan is guaranteed to get results and reduce excess belly fat.

Click here or on the book to find out more details on how this easy to follow plan works.

9 OATS

Copy goldilocks and go for porridge if you want a flat tummy, as the oats give you energy and fuel your metabolism and help reduce hunger throughout your day.

 10 RICE

And let’s add one more that is a real winner and that is brown rice, which is a super friendly flat-tummy food, because it contains a rich supply of energizing B vitamins, which could help you burn calories faster.

By | 2017-07-06T20:22:52+00:00 July 6th, 2017|Blog|Comments Off on 10 BEST FOODS FOR FLAT ABS

OBESITY AND HOW TO LOSE WEIGHT

So I was doing my research on obesity, and are you ready for this? A shocking figure of 2.1 Billion (yes billion) of the world’s population are now considered to be overweight or obese!

This is becoming more common and getting to be a bigger problem worldwide, and we seriously need to be doing something about this!

Now weight loss/losing weight is one of the most searched for phrases on the internet – but what is more scary is the search for weight loss tablets or green tea for weight loss. People need to understand that these will never solve the problem, as it is all down to the lifestyle. But those companies making gimmicks for weight loss won’t care if you don’t lose the lbs, as they will be making the £s.

So it’s time now to get smart. The only way to successfully lose weight is to eat clean, eat the right size portions, believe in yourself, and move more. Fact: those 4 things will work.

For years and years as a trainer I have been pulling my hair out with utter frustration, as I can see how so many people suffer with weight issues and then find it just spirals out of control, with the knock-on effect that motivation and self-belief take a nose-dive.

And I see diet companies making billions with crazy diets, and the media doing weight loss programs with a model showing off a six-pack, and then the most unrealistic workouts, that are never going to be suitable for someone who is obese.

I feel desperately sorry for people that are being misinformed, and now with the advantage of being online I am excited that I can reach out with an honest message of how for once we can actually address obesity.

We don’t need to go down the road of weight loss surgery, gastric bands, & so on, as it is simply about teaching the basics, and step-by-step adjusting the lifestyle patterns.

It doesn’t help to give people an intense workout programme that is too uncomfortable if you carry extra weight. The other day I saw a supposed celebrity trainer on a tv show training some women who were all plus sized, and after posing there with his top off for the camera, he got them coming down on to the floor to do really insanely hard exercises! After shaking my head with despair I analysed this, and to me this was all about the trainer showing off, and really not caring about these ladies. And as a result of this they will likely be put off for life after attempting such a ridiculous choice of exercise.

Instead of posing like that, he would have done better to wear a t-shirt to make them feel comfortable, and then go for a walk with them and educate them, by means of a doable workout. But that wasn’t the case, and I imagine that his mission was probably less about helping them and more about how many more followers he could get on social media.

I don’t normally rant, but this gets to me every time, because it is the people struggling with weight issues that we need to help, and yes I am now talking about that 2.1 billion worldwide.

So here is my way that I would go about addressing this epidemic.

First things first, we have to be positive about this and realize that we can address it, as a positive mind gets results and a negative one tells us we can’t, so that we give up before we have even started!

 

It is not about a quick fix with a drastic diet. It is about learning how to make healthy nutritious food choices, and a big factor too is learning about getting the portion sizes right.

Then whether you call it exercise, fitness, or just healthy activity, simply moving about more is too overlooked when it comes to weight loss. As a trainer, if someone is obese I would not suggest they do any exercises which are going to make them and their joints feel uncomfortable. The perfect choice for getting started is with home indoor walking workouts.

These are low-impact and great calorie burns, and better still are DOABLE – yes, this is the magic word and I will say it again DOABLE. So start off doing these, which are quick and can be done in just 15 minutes. Doing this will guarantee weight loss, and each walk that people do, the fitter they get, and as the weight starts coming off, it becomes a positive spiral. And finally it becomes a lifestyle.

So the way to tackle this for the 2.1 billion is not to go down the failing road of gimmicks (pills, drastic diets, or surgery), but instead just add a little determination, and a lot of education, along with more movement and the right size portions. Then we can start to tackle obesity.

I have specially created this Plus Size 4-week plan, and the proof of it is in the pudding, as this gets the results. And as a trainer with over 25 years’ experience, helping tens of thousands of people lose weight, believe me I know what works, and the first thing is to make them feel good from the start.

By | 2017-07-04T19:53:52+00:00 July 3rd, 2017|Blog|Comments Off on OBESITY AND HOW TO LOSE WEIGHT

BUSY MUMS WORKOUT

This workout will not only burn lots of calories from doing the 20 seconds jogging on the spot but also with the squat and kick means you then tone your bottom, thighs, abs and arms. And the best bit is it is just 4 minutes so you know that those short bursts of 20 seconds jogging on the spot means you can push it to the maximum (which as I mention earlier in this blog it is all about intensity) So give this a go and I promise you after 4 minutes you will have felt that burn.

If you are a super busy mum , then check out Dawns 4 Week Fitness Plan by clicking here.

So let’s be honest here Dawn is not alone as we are all short of time! and the chance of finding a whole hour to workout is next to impossible, as our to do list in our diary is booked up to the max!

But the good news for Dawn and everyone else with hectic lifestyles is that a whole hour of your time is not needed and actually all you need is 4 minutes, and this can even be squeezed in at home with no equipment. So this way at home you can still get in a full body workout in just 4 minutes, which is going to look after your health, tone you up, burn fat and increase your, fitness in less time than it takes to boil the kettle.

Research over the last few years have discovered that the most important part of exercise and fitness is the intensity more than the duration, as if you get the intensity right then you can don’t need to be spending 40 minutes, as these swapping these for HIIT style workouts will actually get better results, plus they are more doable.

So yes in this case LESS really is more when it comes to fitness.

As a Personal trainer for over 25 years (ouch) I have always used shorter intense workout with all my clients and I was ahead of the game and had been doing HIIT way before it became the buzz word in the fitness industry, these dynamic workouts get amazing results and you get a much higher fat burn and the sculpting moves help to tone and tighten in all the right places.

So if you have 4 minutes spare and want a quick fat burning and total body toning workout then try this, and all you need is a stop watch and obviously 4 minutes.

Always spend about a minute or so marching on the spot to ensure you are fully warmed up you can do this by marching on the spot or just going up and down the stairs a few times.

By | 2017-06-12T14:18:48+00:00 June 6th, 2017|Blog|Comments Off on BUSY MUMS WORKOUT

WHAT IS HIIT AND HOW DOES IT WORK

H.I.I.T is the biggest fitness trend and this one is set to stay.

Lucy Wyndham-Read

The reason why is that High Intensity Interval Training WORKS!!! And I speak as a Fitness Expert who’s been doing this for 20 years. I first learnt about this style of training when I joined the Army. Back in those days I was seriously unfit, and in fact at school I did no sports and had little confidence. And this was one of the reasons that in my 20’s I decided to sign the dotted line and join the army, as I wanted to become a strong, fit girl. This was one of the best things I could have done, as this is where I challenged myself and changed. Fitness was a big part of our daily training sessions and was always H.I.I.T-based workouts. I found that within 2 weeks I was fit and able to do all the workouts, and had quickly got in shape.

Throughout my 20 years in the fitness industry I have always used this style of training, and for me it is not new. It has actually been around for a long time, but finally the fitness industry has named it and branded it, and now everyone wants to be HIIT FIT.

SO WHAT ARE THE BENEFITS OF H.I.I.T.?

It is quick. It burns body fat 9 times faster, even after you have worked out.

It increases your natural calorie burn.

It slows down the ageing process as it stimulates the Human Growth Hormone (this is what keeps us looking radiant).

It burns fat, not muscles.

It increases your lung capacity.

It is doable.

It makes training more fun.

And you can do it anywhere.

CAN ANYONE DO IT?

Yes. As a fitness expert I know that we can all get fit Here are 2 of my H.I.I.T Workouts. If you are a complete newbie to exercise, then you can start off with doing an H.I.I.T Walking Workout. This kind of exercise is low impact, but will build up your fitness levels.

H.I.I.T. can be applied to any form of exercise, from swimming to cycling, lunges to skipping. You simply focus on doing short bursts of working at a harder faster intensity, and then have bursts of recovery. These bursts can be from as little as 20 seconds up to 60 seconds, then recovery can be in spells of 10 – 30 seconds.

Here are some results form my 4 MINUTE HIIT WORKOUT BOOK   CLICK HERE TO FIND OUT MORE

 

 

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Buy the book now Click Here 

By | 2017-06-12T14:18:13+00:00 April 25th, 2015|Blog|Comments Off on WHAT IS HIIT AND HOW DOES IT WORK

HOW TO LOSE ARM FAT AND GET RID OF BINGO WINGS

How can I lose arm fat? How can I get rid of bingo wings?

These are among the most common questions I get asked – and this area at the back of the upper arms has plenty of names, from aunties’ arms, bingo wings, to bat wings!

This often means we don’t have the confidence to show our arms, and so end up wearing cardigans all the time, hiding them away.

But there is a way that you can get rid of that extra bit of fat that sits around the arms and that can also spread down the back, creating that back of the bra top bulge.

So why is it that so many women find it hard to combat this issue? Well let me tell you, as a trainer with over 25 year’s experience, I know the biggest problem is that women get misinformed and led up the garden path.

Let me set the record straight. The method here is the effective way, and only way, to do it. (And my unique methods work, with over 2.5 million women worldwide benefiting from my workouts and advice.)

First things first, let’s understand that it is impossible to spot-fat reduce just by doing a toning exercise – sure it will tone the muscle that you are working, but it will not melt the overlay of fat.

This is why we have to focus on 3 key areas, just like in my books – which are HIIT Training (to increase your calorie burn), Body Weight Toning (to tone, sculpt, and burn fat), and Nutrition. It’s when you combine all 3 of these that results happen and stay.

The HIIT aspect helps to naturally spike your Basal Metabolic rate, which helps increase your overall daily calorie burn. This will help to reduce any excess body fat you carry.  It may be that you carry a few extra lbs on your abs, thighs, and arms, and I can’t tell you the first place that it will come off. It may be that you first start to notice it disappearing from your abs, say. But if you keep doing the HIIT (which by the way stands for High Intensity Interval training, which is suitable for everyone), it will quickly start to reduce your body fat distribution overall.

So that is the first step in reducing excess arm fat. Now we want to get to work on toning the muscles in the arms and shoulders. I personally, as a female, like to have arms that are toned and sculpted but without being  muscular, and for that reason in all my workouts we use body weight and endurance; this way we tick all the boxes and get strong feminine arms, without having to pump away at any iron. (This is my personal preference and I am not saying there is anything wrong if women want to use weights, but don’t forget that your arms are weights anyway. All my moves focus on working with full extension of your arms, so we create a lever, and this is how you get incredible definition with a stronger bulkier shape.) The workouts are quick as these have to be doable, but trust me they will leave your arms knowing they have worked, and in this doable snippet of time (just 3 minutes) you will have challenged the muscles enough to see results.

 

Now let’s talk food. Guess what, a muffin does not always head to your hips to become that muffin top, it can also be guilty of sitting under your arms, or be part of that bra bulge. My point  here is that if we eat high-sugar and processed foods they are simply going to store on our body, and this all adds up. By eating clean foods,  as in my tasty eating plan in my book, you then start to strip excess body fat. (Again, this comes off all over,  including the arms.) So the right foods will help get you those dream arms.

So if you have always felt uncomfortable with your arms, and want to find a solution that actually works, one that is going to melt off arm fat, tone your arms, and give you the confidence to throw that cardigan in the bin, then now you know exactly what to do.

To find out more information on my Arm Toning Book click here.

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By | 2017-07-14T09:41:01+00:00 February 14th, 2015|Blog|Comments Off on HOW TO LOSE ARM FAT AND GET RID OF BINGO WINGS

10 TIPS FOR A HEALTHIER LIFESTYLE

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Tip 6: add fish

Fish is an excellent source of omega-3 fats which can help to protect your heart, so aim to have a fish dish twice a week. This one of mine here is a double treat for your heart, as it has both salmon and beetroot: simply take some cooked salmon and add some rocket, goat’s cheese and cooked beetroot.

 Tip 7: be a sleeping beauty

Sleeping is important, as this is when our body heals itself, and if we don’t get enough sleep, we simply don’t function on all cylinders the next day, and we slow our calorie burn down, so we can easily end up gaining weight, and then we can become more stressed, leading to a potential vicious circle. A good 7- 8 hours should help keep you in shape and less stressed.

Tip 8: be your own champion

There is no easier way to get fit than to sign up to a charity event. This gives you the motivation, and then also the reward, and an uplifting feeling of knowing what you have achieved, so enter some sort of charity event as this keeps you on track with your healthy lifestyle and you then get your own medal for taking care of your heart and you.

 Tip 9: knowledge is power

Swap watching an hour of telly for learning online about how to live a healthier life. With Google and Youtube you can find the answer to everything, so get googling and start fining some healthy heart friendly recipes.

 Tip 10: do it in your front room

So if you want to head out for a quick walk but it’s raining or perhaps you don’t feel comfortable walking outdoors alone, then simply click here and  do my 15 minute indoor walking workout in the comfort of your own home, no excuse it’s free and I am ready to walk with you when you are.

Tip 1: walk it

Walking is in my top 3 favourite exercises, and you should never underestimate how powerful walking is. This natural low-impact exercise helps to keep your heart strong. Try this in your lunch hour: just grab your coat and head out and walk as far as you can for 10 minutes, then turn around and walk back. Hey presto, that is 20 minutes, and you still have 40 minutes left to enjoy your lunch.

 Tip 2: ditch the salt

So many foods are already full of salt, and too much salt in your diet is bad for your heart, and can increase your blood pressure. So swap salt for herbs and spices. This way you can still sprinkle on flavour to your food. One seasoning that I like to use myself is dried coriander with pink peppercorns and a little drizzle of lime.

Tip 3: be a fidget

Every 20 minutes be active, especially if you are seated at a desk, as sitting for long periods slows your metabolic rate down, so you end up storing more calories. So if you can every 20 minutes take a quick break from sitting down, even if you just go and get a glass of water as this helps keep your metabolic rate raised. 

Tip 4: be in the smoothie squad

Smoothies are a great way to ensure you are getting your vitamins, so try this one of mine: the “Love Your Heart Smoothie”.

Ingredients:-1 carrot, 1 pear, 2 small cooked beetroots.

Thoroughly wash  ingredients and then simply throw them whole into your juicer. Once juiced then drink This is super rich in Vitamin C, and the beetroot is great for your heart.

Tip 5:  go shopping

Each month set out your weekly fitness goals, which could be as simple as walking 20 minutes every day. Then at the end of the month, if you have achieved this, buy yourself a healthy gift, like a snazzy pair of trainers or a juicing machine.

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By | 2017-06-07T11:54:16+00:00 January 19th, 2015|Blog|Comments Off on 10 TIPS FOR A HEALTHIER LIFESTYLE

TOP TIPS FOR BEGINNERS TO RUNNING

Running Guide for Beginners

THE BOOK THAT WILL GET YOU UP AND RUNNING

Trust me girls running can be easy when you know how, and it is a great way to keep in shape and stay super fit. Here are my  Top 10 Tips, okay plus one extra at the end, and click on my book on my book here on the right to find out more. Lucy xx

2 shoes

TIP 1: Find The Perfect Shoe 

It is the most important bit of kit for your running, so don’t base your decision on the choice of colour or the style , base it on comfort and the fit.

 

 

Tip 2: Warm it up Baby 

Don’t skip on your warm-up’s, as this helps ignite your core body temperature which then allows a fuller range of movement through your legs and arms making it easier to find a comfortable running pace. So spend a couple of minutes on warming up and stretching.

ig stretch

 

Tip 3: Be a Posture Princess  

Focus on keeping your upper body in good form, your arms should be at a 90 degree angle, and your elbows at your sides, back straight and shoulders level, and of course your face should be smiling.

 

 

Tip 4: Be  The DJ And Mix It Up

The biggest mistake newbies make in regard   to running  is simply just running!  This is hard if they don’t have the endurance to run for extended times.

So I teach on my “Run Your First 5k” a  Run/ Walk approach which has intervals of short runs mixed with brisk walks,  and then the easier  that running becomes the longer we run and the less we walk.  

 

Tip 5: Be 3 Times A Week Girl

The quickest way to see results and see your running improving is to have consistency in your training, so one session a week is not going to win you a prize, you have to make it 3 times then you will win every prize as 3 times a week will get you increasing and improving your fitness and running.

Tip 6: Eat Clean

Your food choices have a big impact on your running.Eating the right choice will give you energy, fuel your body and help it repair itself and get stronger and leaner. So swap processed, sugar and salt laden fake food meal for a delicious super tasty homemade runner’s treat. Like my Tuna and Onion Courgette Spaghetti with Chili Dip.

run blog tuna

Tip 7: Add Some Toning Moves

bunny hops rounded extra

Each week squeeze in a couple of toning workouts as this will help with your running as your increases your muscular endurance, plus it is a fabulous way to keep yourself super toned and your body building more calories.

Try my quick bench workout here. Click here to take you to the full workout.

 

 

Tip 8: Be Noisey

When it comes to breathing, focus on breathing in through your nose  and  exhaling through your mouth.

Tip 9:  Talk Talk

For a newbie to running, you should focus on running at an easy pace so you can easily talk, so call this your “conversational “ pace. This will help you fall in love with running and help you find your natural running pace.

Tip 10: Be a Wateraholic

Be an 8 glasses a day girl, even if you are a nil glass  a day now! Then start drinking more waterwhite 3 every day, aiming for your 8, as it will always keep your body fully hydrated.

Plus it is super good for your hair, skin and nails.

And never go for a run without a full bottle of water.

 

 

 

Tip 11: No Time Like the Present 

Sign up to a local run, just do it right now, and now you have that goal! And you can so easily do this, give yourself 6 weeks and it will be the best feeling and investment into your health fitness and trust me you will look and feel amazing.

CLICK HERE TO LISTEN TO A SNIPPET  

For the past five years I have been lucky enough to be the Official Race for Life Fitness Expert, and have devised all the Running and Training Plans for the millions of women who have taken part in the races nationwide. So if you want to fall in love with running and complete your first 5k then my Audio Download will teach you step by step all you need to know, and  it will be just like I am training alongside you. So if you want to learn to run go and grab your trainers  and click here and let’s get started. Lucy x

By | 2017-06-12T14:20:40+00:00 December 27th, 2014|Blog|Comments Off on TOP TIPS FOR BEGINNERS TO RUNNING

ANTI AGING TIPS

Yes, we can, through diet and exercise, keep ourselves looking younger and feeling fitter, and it does not have to cost a fortune. 

It is funny to see how much money some women are prepared to part with for the promise of a beautiful glowing complexion, and they will hand over hard-earned cash for a range of things from fresh snails’ gel! to placenta face mask, which will be madly rubbed into the face hoping to give an instant turned-back-time look!

But instead of spending near enough a week’s wages on these creams that are applied to our skin, we can save fortunes and do it as nature intended, and feed and nourish our skin from inside out. The foods we eat will actually have a great impact on our skin and anti-ageing, so on your shopping list scrub off the snail gels and such, and instead replace them with a super anti-ageing fruit: the Melon. This is incredible for our skin. It has carotenoids, which allow vitamin A to be formed. This is vital for maintaining skin health and protecting skin from oxidative stress (this is what accelerates the internal ageing process and manifests itself externally as  those dreaded wrinkles).

So make sure that in your diet you have plenty of fruits and vegetables. And why not make it part of your beauty routine every day to snack on a melon? (Or in other words eat your moisturisers!)

On to the exercise bit. Now this is a must if you want to slow down the ageing process, as exercise helps to stimulate the HGH Hormone (the Human Growth Hormone). This is in full swing and production up until our late twenties, then it starts to slow down! This is why in our 20’s we might get away with always looking amazing, as this little hormone was taking care of us. (more…)

By | 2017-06-09T11:23:55+00:00 August 14th, 2014|Blog|Comments Off on ANTI AGING TIPS

BEGINNERS RUNNING TIPS

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For my full 21 Day Beginners Running Ebook with all you need and more, simply click on the book below to find out more

TIPS ON HOW TO RUN YOUR FIRST 5K

Don’t overwhelm yourself and think you have to straight away be able to run a mile; instead swap a mile for minutes. Over a few weeks simply build up the amount of minutes that you run, and before you know it you will be able to run flat out for 10 minutes, which will be your first mile.

Take the talk test when you are out running. If you find that you are able to quite easily hold a light conversation, then hallelujah you are running at the right pace which should be moderate, but if you cannot even say one word, then slow down, speed queen, as you will not be able to sustain running at this pace for long, and it could put you off running for eternity. So always do the talk test when you are out on your run.

Now, it is 100 per cent worth investing in good running shoes, for 2 reasons – the first is that it will help make your running feel easier when you get a good quality running shoe and it will help prevent any injury, since if you get a good cushioned shoe this will take out the impact; and the second reason is that investing in some fab trainers, and spending a little extra, will give you the incentive and motivation to make full use of them. And don’t forget: just like with Cinderella, “a pair of shoes can change your life”.

Apply the 2 R’s when you are running. This is Relax into your stride, and then find your right Rhythm. I swear by this, and whenever I am coaching clients I consistently say relax and rhythm, because when you get this right you can run for miles and miles.

Lose the clenched fist. So many newbies to running end up tensing their hands and clenching their fists. This can cause tension in the shoulders, and also takes up excess energy that you could instead be using to help with your running. Instead imagine that in your hands you have a butterfly that you are keeping hold of and you don’t want to crush it.

Set a plan. If you are serious about this, treat it like a project, and block out times over the next few weeks that you plan on training, and commit to this. And keep visualising how amazing you are going to feel when you cross the finish line of that 5k and pick up your medal. (BECAUSE THIS IS TOTALLY POSSIBLE!)

For your training I would suggest for the first couple of weeks just aiming to do 4 times a week, and just do 10 minutes of intervals of running, then, when you need to, walk.

Then the next two weeks simply run for longer, and also add in one extra session of doing toning exercises, as these will help to condition your muscles, making running easier.

This routine is a good one to follow.

Plus, if it is raining one day and you want to do an indoor jogging workout, then try this workout of mine by clicking HERE

By | 2017-06-10T08:24:10+00:00 March 24th, 2014|Blog|Comments Off on BEGINNERS RUNNING TIPS