Simple ways to get fit at home

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90-degree bend, apps, back, breath, breathe in, cardio, chest, chin, co-ordination, core strength, crunches, elbows, fit, fitness levels, flexibility, focus, get fit, grow, gym, heart rate, hip width, hurt, inner thigh, jog, lengthening your spine, local sports centre, lungs, mental calmness, nknees, online videos, outside, over worked, palms, park run, posture, Relax, relaxes, reps, safely, shoulders, skipping, skipping rope, small changes, Sofa leg raises and crunches, speed, Stair runs, stamina, star jumps, step classes, stressed out, stretch out, sweating, tree pose, triceps, walking, weights, woods, Workout with bottle weights, world of yoga, yoga

When it comes to getting fit, many of us shy away from making a start as it feels like a massive mountain to climb, and the thought of sweating it out in a room full of regular gym goers just doesn’t appeal.

So, we don’t get started and nothing changes.

Let’s stop right here for a moment.

What if we said that you can start to shift your fitness levels for the better in the comfort of your own home in just 20 minutes a day?

Yes, you heard us right.

You don’t need anything fancy, it’s all in your house already, and in no time at all we think you might start to like it.

Skipping
Let’s go back to basics and grab a skipping rope to get fit. It’s super simple and you probably remember it from your school days, but you’re jumping the rope, not stepping over it, and the idea is to increase your speed over time and being out of breath will show you are working well! Clear out some space, go outside if you need more room, and we would say skip for one minute, then do star jumps for a minute and keep going for as long as you can.

The reason this is good for you is because it gets your heart-rate up and gives you some cardio action, but it’s not too intense. Oh, and using the rope can help improve your co-ordination which is never a bad thing!!!

Sofa leg raises and crunches
To do this, simply sit on the edge of your sofa and put your hands either side of you. Straighten your legs out in front of you, raise them to 45-degrees, and then go back down, stopping just above the floor. Do twenty reps of these and avoid dropping your legs back to touch the floor in between. In addition to this as you sit on the sofa, do 20 crunches by bringing your knees up to your chin and then straightening your legs directly out in front of you.

This might hurt to start with, but both exercises work your abdominal muscles and improve your core strength, and you don’t even have to get up off the sofa – so try this double win!

Stair runs
Forget the step classes at the local sports centre, you can use your stairs to get fit. Start with walking up and down them ten times, then do it two at a time – you will feel a difference. As you become fitter, up the speed and you will see your fitness and stamina improve. You might find that in time, you start to walk to the shops rather than drive the car, try a jog in the woods or even have a go at a park run, you never know what small changes can bring to your life.

Workout with bottle weights
Start by lying on your back with your knees bent and your feet planted hip width apart on the floor. Hold a bottle in each hand with your arms outstretched above you, then bring your elbows towards the floor with a 90-degree bend in your arms, hold for one, and keeping your elbows where they are, unbend your arms to bring your forearms towards the floor. Try not to let your arms touch the floor as you do this, and while you can start with ten reps, build it up to 30 on each side over time. If you do this you will strengthen your triceps, shoulders as well as your chest. If you enjoy this, you can buy some real weights, but start here just to check out how it makes you feel.

Yoga
This beauty won’t see you out of breath, but it will help you to improve your focus, core strength, flexibility and mental calmness and it can help you to relax and stretch out – what’s not to like?

If you don’t feel like braving a class, there are a lot of online videos and apps out there which safely introduce you to the wonderful world of yoga where there is something for everyone.

We love the easy to do tree pose. To do this, bring one foot up to rest on the inner thigh of the opposite leg above the knee. Once you are feeling balanced, put your palms together and raise your arms above your head until they are nearly, but not quite, straight. Then, breathe in and out slowly as you maintain your balance and and feel your strength grow. We like this because it’s brilliant for posture and lengthening your spine, but it also opens your lungs and relaxes your mind which makes it great if you are feeling stressed out and over worked.

Got an indoor fitness tip you think we would like? Send it over, we would love to know more.

Team Pure Beauty

Exercise Apps You’ll Love

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0-day beginner’s course, 30 minutes per day, 5k, abs, addictive, app, barre, beach holiday, board, body, boxing, cardio, chillout, community, competition, cycling distances, Daily Yoga, de-stress, determination, digital, downloading, downward dogs, feel good endorphins, finish line, fit, fitness studios, focus, four week to summer fitness programme, free trial, friend, From Couch to 5k, get fit, Gixo, Headspace, HIIT, important, intimidated, Judgement, kettlebell, mind, mindfulness, motivated, newbies, one stop, performance, personalised teaching approach, physical workout, progesss, running, Russian twists and reverse crunches, shop, Six Pack in 30 Days, speeds, start, Strava, strength routines, strong, Studio Tone It Up, sun salutations, sweat, three days a week, tip-top condition, tone, toned, total beginner, track, walking, warrior poses, wellness, wellness journey, willpower, work out, yoga, yoga and meditation

If you hate going to the gym and feel intimated by fancy fitness studios, why not jump on the digital bandwagon and get fit with an app?

OK, you will need a certain amount of willpower and determination, but free from judgement and competiton, by downloading an app, you can work-out when it suits you, wherever you like and you can often track your progress so you stay motivated too.

We have had a look at some of the best options out there to keep you in tip-top condition.

Gixo
Day and night, teachers are available on Gixo for 15, 25 and 40-minute sessions of running, walking, HIIT and strength routines that you can do without having to leave your living room. With no excuses about not being able to find time to get to the gym, you can try a free trial at home and then get to work with the ‘four week to summer fitness programme’ – what are you waiting for?

Daily Yoga
If you want something a little less intense and a bit more zen, then the Daily Yoga app offers over 100 yoga and meditation classes with plenty of poses to choose from. From sun salutations, warrior poses and downward dogs, you can chill out and tone up with this app and the meditation offerings mean this is a one stop de-stress and focus shop.

From Couch to 5k
If you haven’t heard of ‘From Couch to 5K’ where have you been ? This app is quite literally taking people from the comfort of their couch to the 5K finish line in weeks. It is perfect if you are a total beginner who wants to try running, but isn’t sure where to start. You only have to sweat for 30 minutes per day, three days a week for nine weeks to get to your target distance, and we think that you will be hooked on running before then! Why not get a friend involved and you can get fit, together?

Six Pack in 30 Days
Got a beach holiday coming up? Then you might want to strengthen your abs with ‘Six Pack in 30 Days’. No fancy gear is needed to do these ab workouts and the programme is suitable for total newbies. The app clearly shows you how to do classic core workouts like Russian twists and reverse crunches which will help you to work up a sweat, but make you look fab-tastic.

Strava
Not that exercise has to be a competition, but if you want to compare your performance with friends this app cold help to give you that extra push towards the finish line. Strava is a great way to keep track of running and cycling distances, speeds as well as endurance, and believe us, it can become as addictive as those feel good endorphins.

Studio Tone It Up
If community is important to you, then Studio Tone It Up could be what you have been looking for. Without leaving the house, you will be guided through workouts that will help to get your body toned and your mind strong. There’s a choice of yoga, cardio, barre, boxing, kettlebell, and more on offer and with new classes arriving every week, there’s no chance of getting board, just fit.

Headspace
Not everyone is looking for a physical workout, and if that is you, then how about trying the a wellness journey with the Headspace app? Start things off with a free 10-day beginner’s course that shows you the essentials of practicing mindfulness on a daily basis and with meditating known to help ease insomnia and increase productivity at work, you never know where this could lead.

Got an app you think we would like? Let us know about it and we will give it a go.

Team Pure Beauty

Great books for a happy 2018

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#1 New York Times bestselling author, activities, Amazon, ‘Lose Weight for Good: Full-flavour cooking for a low-calorie diet’, ‘The Wellbeing Journal’, baked doughnuts with sweet five-spice dust, beautiful pages, block to happiness, books, buy me, drawing prompts, exercise routines, fallen in love, Fat-Loss Plan, Favourites, fit, fitter, four million followers, Gabrielle Bernstein, gorgeous book, grounded, happier, healthier, healthy body, home, inner peace, inspirational quotes, January, Joe Wicks, Judgement Detox: Release the Beliefs That Hold You Back from Living a Better Life, Kate Moss, lean, life coach, Lily Cole, look after yourself, lose weight, low-fat recipes, meditating, mental health charity, Michelin-starred chef, mind, modern day, motivated, Nadia Narain and Katia Narain Phillips, New Year, personal weight loss journey, recipes, regular hot baths, Self Care for the Real World, self preservation, share, Sienna Miller, six-step programme, social media, start, steak taco with lime salsa, sticky pork chops, sweet potato and black bean burritos, sweet treats, Tom Kerridge, veggie super bowl, warm halloumi salad, work clothes, yoga

It’s the start of a new year so if you go into any bookshop or look online there are a whole host of books promising a healthier, fitter, happier you.

We thought we would share our favourites, so you can buy something you think will work for you.

With an enthusiasm for life and an impressive mop of dark curls, Joe Wicks has yet another book out in 2018. Inside the glossy cover of his ‘Fat-Loss Plan’ are a series of recipes and exercise routines that are designed to help you achieve a fit, lean and healthy body. We love the steak taco with lime salsa, we are pretty partial to his goodness packed veggie super bowl and are impressed that he has included some sweet treats to keep you motivated on those dark January nights. With more than four million followers on social media, we are pretty sure this book will be as much of a success as the others.

With endorsements from Kate Moss, Sienna Miller and Lily Cole, it is little wonder that ‘Self Care for the Real World’ is flying off book shelves around the world. Sisters, Nadia Narain and Katia Narain Phillips, use this book to get to the heart of how to look after yourself if you often putting others first. From changing out of your work clothes when you get home, to having regular hot baths and meditating, this fantastic book shows you that even when the waves of life are high, you can keep grounded and well. We think this self-preservation read has ‘buy me’ written all over it.

For something a bit different, we love the Judgement Detox: Release the Beliefs That Hold You Back from Living a Better Life. By Gabrielle Bernstein, a life coach and #1 New York Times bestselling author, this book explores the notion of being judged as well as judging others, something that is part of modern-day and a block to happiness for many. Bernstein uses a six-step programme that includes yoga, meditation and other healing teachings to allow readers to let go of judgement and find inner peace.

Even if you don’t want to lose weight, Michelin-starred chef, Tom Kerridge has a new book out full of low-fat recipes that are beyond tasty. His experiences in the kitchen have been blended with a personal weight loss journey and the results on the pages of ‘Lose Weight for Good: Full-flavour cooking for a low-calorie diet’ are amazing. The warm halloumi salad, sweet potato and black bean burritos and sticky pork chops are good but for us the winner has to be the baked doughnuts with sweet five-spice dust. Genius!

Journaling isn’t anything new, but we have fallen in love with the ‘The Wellbeing Journal’ that’s been created in partnership with the mental health charity, Mind. The beautiful pages of this gorgeous book include activities, drawing prompts, inspirational quotes together with space for writing and reflecting on your thoughts so you can have a more creative, positive life.

Team Pure-Beauty

Be Healthy on World Heart Day

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Did you know that 29 September is World Heart Day?

Well it is and the event came around in 2012 when world leaders together with the World Heart Federation committed to reducing global mortality from non-communicable diseases (NCDs) by 25% by 2025.

The World Heart Federation says that cardio vascular diseases, including strokes and heart disease, are the world’s leading cause of death and claim around 17.5 million lives each year.

The thing is, not only does your heart power your whole body but it also lets you love, laugh and live life to the full, so World Heart Day is a good time to assess just how well you are treating it.

We have some easy to follow tips that will keep not only your heart, but your whole body fit and well.

Stop Smoking
One of the single best things you can do to keep your heart healthy, is to quit smoking. Smoking increases the risk of a heart attack as well as heart disease and strokes but the good news is, the moment you quit, the risks are reduced. So, why is smoking so bad for your heart? Well, firstly it affects the vessels that supply blood to your heart, damages the blood vessel walls and reduces the amount of oxygen in your blood stream. On top of this, cigarette smoke contains thousands of chemicals including nicotine, tar and carbon monoxide which make your heart beat, and work faster while making it harder for you to breathe. Quitting isn’t easy, but it is the best thing you can do for your health.

Look at Your Diet
A balanced diet of fruit, vegetables, whole grains, protein and good fats can help maintain your weight, blood pressure and cholesterol levels. All of these contribute to well-being and a healthy heart. Reducing the amount of salt and sugar you eat is a good idea and replacing saturated and trans fats with unsaturated fats can help reduce your risk of heart disease.

Eat Fish
Eating fish at least twice a week, including a portion of oily fish, can help keep your heart healthy. Sardines, fresh tuna and salmon are all fantastic sources of healthy omega-3 fats, which can help protect against heart disease, so add them to the shopping list and enjoy with fresh veg and brown rice.

Drink Less
It might sound like we are be super-boring, but cutting down your alcohol intake can help your heart as well as your waist line. Men and women are advised not to drink more than 14 units a week and it is good idea to have alcohol free days each week.

Be Active
Regular, moderate physical activity is great for your heart health and just 30 minutes of activity, five days a week can make a difference. Walking to the shops, cycling to work, jogging with a friend and taking a dance class will get your heart rate up and blood pumping around your body. Those feel good endorphins will also be flying around your body helping your mental health too. Also remember, if you work at a desk, get up and stretch your legs and ease your shoulders once an hour and even walking up and down the stairs will help breathe life back into your body.

Weigh In
It is believed that being overweight can increase your risk of heart disease, so keep an eye on the scales and how your jeans feel.

By combining all the lifestyle factors, we have talked about here, you should be able to find a comfortable weight, but if you are struggling, have a chat with your GP who will be able to help.

Team Pure-Beauty

Get on your bike

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11-19th June is Bike Week, an annual event that promotes cycling and demonstrates how it can easily become a part of your everyday life.

This year the main focus is on cycling to work, so we have had a look at how to get started.

First things first, you need a bike. If you already have one, make sure it is in good working order and if you haven’t used it for a while, take it to your local bike shop for a service. If you don’t own a bike, start with something simple, functional and ensure it is the right size for you. There are some great bikes on the market and you might be able to pick up a good second hand cycle that will ease you into this lifestyle change without making a massive financial investment.

You might want to take a look at the Government’s Cycle to Work scheme; an employee benefit that provides tax savings on bikes and equipment.

Get a helmet. No they aren’t cool but protecting your head is key to safe cycling, so make it a priority. It is also a good idea to invest in bright, reflective clothing especially for the evening and winter commute, as well as decent lights for your bike.

Always carry spare inner tubes, tire levers and a pump in case you get a flat and learn how to use them too.

It is one thing driving or getting the bus to work, but cycling needs a little more planning. You ideally want to find a route where you can use roads with dedicated bike lanes or take the quieter streets with slower speed limits. Ensure there is good lighting as this will make you feel more confident and safer.

Trial the route before you use it for work as this will help you feel prepared. Once you are happy with the route, leave early the first few times you do it for real. Giving yourself an extra 15 minutes will help you relax so you can deal with any unexpected traffic or delays calmly and not get stressed or nervous. Once you get in the swing of things you will find you simply take these in your stride, or peddle!

Be aware of the road and the traffic around you. Buses, cars and lorries are bigger and faster than you so it is vital that you keep focused and in their view. It is also important that you follow the rules of the road and never cycle on the wrong side, don’t use pavements and always stop at red traffic lights.

Whilst you can wear your work clothes for cycling, many people prefer to change into them when they arrive so they feel clean and fresh. As well as the reflective clothing we have mentioned, you may want to wear padded shorts or tights and go for layered clothing, as you will work up a sweat. A rucksack means you are free of a bag on your handles and you can also keep your lock in this.

Find out what facilities your workplace offers cyclists. Ask colleagues or HR about cycle parking, showers and a place to store your gear. If there isn’t anything official in place, see what can be organised and you might be surprised by how many other people want to get involved but were to scared to ask.

Cycling with a friend can be fun so see if anyone else is up for the challenge or maybe someone in the office is looking for a buddy to join them?

Most of all, remember that cycling is meant to be fun. Yes it is a great way to get fit and you will be doing your bit for the environment, but try to relax and take it easy. You want riding to be enjoyable, so do it when you feel like it and if it is raining or you don’t feel 100%, give it a miss and try again the next day.

Stay safe and cycle happy.