New Year Top Health & Fitness Tips

 New Year Top Health & Fitness Tips / fitness / buzzfeed / new year / bloggers / fitness blogger / health /

If you are looking for some inspiration to kick start your body + mind into positivity for a whole healthier lifestyle then this is for you!

Don't set lots of resolutions for the New Year come down to a few or even one would be better,this is due to your mind getting overloaded with too many things to do and let's face it "who has got time to do them all"

Do this for yourself, that's right if you are thinking about what other people want you like then its a big NO NO! this is for you and you only. Or if you are sitting reading this and saying "I am fine how I am Thank You",then that is fine too. As I am not advocating come on lets get fit and have abs of steel that is not what this is about it is more about that you want to do it and change your whole lifestyle as Yes that is what it takes,this is not just a quick fix thing and do a few exercises then you with be classed as fit as that is not how it happens.
How to start out and get you motivated.......

1 Have a plan- You will need a plan do guide you for example I followed Slimming World. You can choose which is best for you,personally got best results on this and following a Vegetarian healthy eating + sync counting with workouts and had to change my whole outlook plus relationship with food.

2 Tell your friends & family- Tel them you have set this goal you are more likely to get support and less likely to avoid failure.

3 Stay Motivated- Make a list on how doing this goal will be of benefit for you keep one at home even pin it to your noticeboard.

4 Reward Yourself- No-one is saying you cant ever have a nice treat as sure you can but remember all in moderation.As time goes on you will find that you will tuck in to a nice homemade fruit compote or healthy fruit pancakes especially if you are building up+strengthening as your body will need the extra protein.      

5 Track what you eat and drink- This can be better if you have an app on your phone as it is more easy to do so. Apps such as MyFitnessPal.... you can input all your food+drink on a daily basis not only that you can add exercises in your diary that will tell you how many calories you have burnt,this is good as you will have all the information in one place.

6 Focus on your feelings- One of the biggest mistakes you can make when trying to lose weight or improve your fitness is to focus too much on the scales, Instead, focus on how you feel after a workout: strong and invincible after lifting weights, alert and energized after cardio, relaxed and mindful after a yoga session. By focusing on how you feel, you’re less reliant on the scale to keep you motivated.

 7 Take is easy - This means don't go banging out a big sessions all the time remember this is a long-term change start of slow then progress.

8 Find a buddy-Having a friend who can join you can help too you do not have to do this as it depends on how you work best.

9 Do not starve yourself of food- Your body will need a lot of proteins, vitamins, and minerals so that your muscles respond well to your workouts Fruits and vegetables are a must.

10 Warm up - This helps increase blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury. Not only that but is good for mental preparation too and your mind can ease into the workout.

11 Keep trying - You will sometimes faultier during your goals as we all do as we are all human,but get up and try again you will find you are stronger then you think! 

12 Switch up your workouts- If you keep doing the same workouts over and over for months you will soon become board so be ready to adopt new workouts that will give you diversity. Beginners try to aim for 2-3 30/40mins workouts sessions per week while more advanced will tend to aim for around 6 per week with one rest day. Always consult your doctor to make sure you are well enough to do so.   

13 Be Happy - The Key is to be happy and enjoy what you are doing and the achievements that you are going to get from your goals believe me it will be worth it.

Simple but effective tips to help you stay focused and achieve your health and fitness goals coming New Year.


Fitness Advent Calendars

Are you a fitness fanatic, well if so this is the perfect Christmas countdown treat for you or your fitness bud!

Now Health & Fitness people can enjoy a little treat with some festive Advent Calendars, we have listed a few below that will be on interest especially to Protein fans.    


25 individual high-protein chocolate pieces with added whey protein in a festive advent calendar.

Make this festive season extra special for yourself or your favourite gym fanatic, with sweet treats for every day that still manage to keep all-important training on track.

Find a hidden high-protein chocolate behind each window, crafted with delicious cocoa butter and our whey protein isolate, and enjoy the build-up to Christmas without diets going down the drain.

Plus, each chocolate coin is free from artificial sweeteners and ingredients, and is suitable for vegetarians, too!

Key Benefits
High-protein chocolate
Great pre-Christmas gift
Gluten-free and vegetarian friendly

Gym fanatic’s favourite countdown

Around £50 but have 33% off when you use a code...

Make this festive season extra special for yourself or your favourite gym fanatic, with a mega selection of delicious bites and favourite flavours designed to keep that all-important training on track.

Find a hidden protein bar behind every window, each selected from our bestselling range – from Oat & Whey and My Bar Zero, to the classic High Protein Bar, all coming in a number of mouthwatering flavours.

Whether it’s indulgent Chocolate Orange, Salted Caramel or one of many more, each bar is packed with high-quality nutritionals so you can enjoy the build-up to Christmas in the most delicious, guilt-free way.

And with 24 mystery bars, every day is a sweet surprise to help fuel your training throughout December!

*Advent calendar box contains bars which contain the following allergens: peanuts, tree nuts, milk, soya and cereals containing gluten. 

Key Benefits
New protein bar each day
Quality nutritionals
Our best-selling flavours
Great pre-Christmas gift

Around £7.98

Countdown to the big day with 25 festive windows hiding 25 High protein luxury chocolate shapes
Each 5g protein chocolate piece is infused with quality fast absorbing whey protein isolate
The first high protein advent calendar with more protein, more cocoa and less sugar

No artificial ingredients or sweeteners or palm oil. 55% Cocoa content. Rich, creamy real chocolate packed with 35g of quality protein per calendar, providing you with all the essential proteins needed for recovery during the day or after a workout during the Christmas period

Cocoa+ have increased the cocoa and reduced the sugar compared to standard chocolate, creating a revolutionary type of chocolate that is high in fibre, cocoa and protein.

Bloggers' Christmas Hamper Giveaway

It's that time of year again when all you want to do is snuggle up on the sofa with your favourite food & drink,well us bloggers have teamed up together to bring you some festive cheer! 

Would you like to win this amazing festive Christmas hamper buy John Lewis "well of course you do"

John Lewis Silver Celebration Christmas Hamper
£150 worth, This perfect party hamper includes....

 2x bottles of prosecco and a host of delicious treats, along with a box of 6 Christmas crackers. Presented in a cross weave kubu rattan basket, with handles, that can be used, once empty, for storage.

Key highlights:

2x Dea Del Mare Prosecco NV, 75cl
Fully sparkling and very pale straw coloured. The nose shows aromas of golden delicious apples and sweet ripe pear. The palate is gentle, just off dry but with perfectly balanced acidity. Excellent as an aperitif, it also matches well with fresh fruit.

La Montagne Noire Syrah, 75cl
With blackberries and blueberries in the aroma, the wine hangs on the glass with flavours of black berries and pepper together in a long aftertaste. Perfectly paired with beef stews and good cheese.

Cartwright & Butler Chocolate Wafer Fingers, 200g
At Cartwright & Butler, they ensure that all of their products use only the finest of ingredients, so you can be assured of a traditional, homemade taste with a sense of luxury. These layered wafer fingers, meltingly light and crisp, are covered in milk chocolate.

The Fine Cheese Co. Rosemary Crackers, 150g
The Fine Cheese Co. have been cheese specialists for twenty years and are a producer of artisan British cheeses (most of which are unpasteurised and all of which are traditionally made) and a range of unique crackers and accompaniments. They are based in historic Bath. These Rosemary Crackers are delicate and fragrant. Perfect for soft cheese, they are crisp with a good Rosemary scented aftertaste.

Cosijns Chocolatier Gingembrettes, 100g
The Maison Rovacos - Cosijns is a family story, beginning in 1958. Originating as a business to provide decorative objects for bakeries to use on their products, their chocolate range was launched in 2003. Strips of candied ginger have been coated in a rich dark chocolate.

What else is in the hamper?

Edinburgh Tea & Coffee Co Medium Coffee, 200g
Shaws Spiced Apricot & Ginger Chutney, 200g
Buttermilk Gingerbread Fudge, 100g
Baru Handcrafted Vanilla Bean Marshmallows, 60g
Tommy Tucker Salted Caramel & Vanilla Luxury Toffee Popcorn, 125g
Wilkin & Sons Tiptree Three Fruits Medium Cut Marmalade, 340g
Barfield Bakery 4 pack Mince Pies
The Real Smoked Nut Company Hickory Cashews with Black Pepper, 100g
Delicioso Spanish Pitted Manzilla Olives, 260g
Ardens Goats Cheese & Black Pepper Bites, 100g
Cottage Delight Cinnamon Stars, 175g
Cartwright & Butler Chocolate Wafer Fingers, 200g
Teoni's Chocolate Enrobed Shortbread with White Chocolate Buttons, 225g
John Lewis 6 Holly White & Silver Crackers

So who has teamed up to bring to you this prize: 

So how can you be in with a chance of winning this amazing hamper? Well all you need to do is let us know: 

What do you most love about Christmas?

This prize is being administrated by Sarah of UK Bloggers / Life in a Break Down for any issues please contact her at <a href=""></a>. For full terms and conditions please view the Rafflecopter widget.

Shock Absorber the No 1 sports bra

Finding the right sports bra can be difficult due to a few facts, such as how many are about plus all the different styles and performance you want from your sports bra.

You will need to find out the level of activity you so such as.....

 High - (Yoga)   Max - (Workouts)   Extreme- (Running) 

Find Your Sports Bra Size

Step 1: Rib cage measurement. Measure around your rib cage, just under your breasts. ...
Step 2: Band size. Using the measurement guidelines below, find your corresponding band size based on your rib cage measurement.

Step 3: Bust size.... Step 4: Cup size.

The one that caught my eye had to be Shock Absorber - Active Shape due to the look of the bra and what it could do for me as I have a fuller bust!

Designed with a plunging neckline for a feminine look, this lightly padded sports bra from Shock Absorber offers a great shape and superior comfort courtesy of its breathable perforated cups and mesh.

Crafted from moisture wicking, high performance fabrics, the bra features a full back opening for optimum comfort.

Suitable for the following sports:
Racket Sports
Weight Training
Martial Arts

At first was not sure if I was going to get on with this bra as bought so many other sports bars that just have not done it for me most I have had to sent back as they did not even fit :(

When trying the shock absorber on for the first time have to say I was like "wow it fits me" not only had but felt so comfy and did not dig in to me.
Prices to vary on the bra from £25-£35 so we suggest to shop around as I did and got a good price plus discount on top too.

From the performance side with a fuller bust it's outstanding they do not bounce all over place as I have had experience with others doing.
Highly recommend Shock Absorber sports bra active shape it is perfect for workouts and has been the best sports bra that I have ever bought!

NOCCO - Drinks For Health & Fitness.


NOCCO is a tasty functional beverage developed by the Swedish health- and exercise
oriented enterprise called No Carbs Company. No Carbs Company launched it’s first product in December 2014 and is today available on 27 markets.

All NOCCO products are sugar-free, sweetened with sucralose and enriched with vitamins and BCAA (branched amino acids).

Are you NOCCO enough?

The ones I received are the Summer edition Tropical ones, they are packed full of flavour of exotic fruits which gives of amazing fresh taste! 


NOCCO BCAA contains BCAA (branched amino acids), L-carnitine, green tea with EGDG, caffeine and 6 different vitamins. Pr 330ml canned:
· BCAA 8: 1: 1 (Leucine, Valine and Isoleucine) 2,500mg 

· L-Carntine 400mg 

· Caffeine 105mg 
· Vitamin D is 50% ERV 
· Vitamin B6 100% ERV 
· Vitamin B12 50% ERV 
· Biotin 55% ERV 
· Folic acid 25% ERV 

· Niacin 40% ERV 

They are perfect it you are in to your fitness workouts as I am,they are in convenient cans that are both handy for the home or out and about. What I love from Nocco drinks is that they are sugar free + low in calories. You can also get them in different flavours......

Pear, Peach, Citrus/Elderflower, Tropical, Orange and Red Berries

You can buy them in stores and online places such as.... SportsDirect / Amazon / The Battle Box / MuscleFood plus others.

Get Motivated with Nocco for your burst of energy and see the difference!  

Fitness Event Review + Get £10 Free Credit Leeds / London Fitness Classes.


On Sat 7th Oct VLIQUE had a launch in partnership with Trinity Leeds! 
taking over a pop-up shop for a day full of...

...Meet and greet with the UKs biggest fitness influencers
...Live DJs
...Shake bar

PLUS VIP after party, body confidence talk and special guest performance.

This event for me was going to be one of the first as I never had the confidence for Fitness events, its one of those things you get stuck in your head thinking "Everyone will be laughing at me"

Yes I know it sound so silly but your mind can play games with you so much especially when its around body / image.

Just a little note for people who did not see this is my journey so far on loosing weight -

What I wanted from the event is to ask for professionals advice as in the post above you will see that I did all of my workouts at home with no gym,but I have reached a wall / limit on certain elements and need to gain more advice and different tactics for my fitness workouts.

Loosing over 3 stone I know is amazing and shocked that I could even do that, but I still have a long way to go as struggling with my belly as still have stubborn fat that will not budge and needed that extra push ans to see how to loose it and tone up.

Some might be saying but "why" it's not all about body images and yes you are so right but I am doing this for me and me alone, it's just something I need to do and challenge myself. I guess its a new outlet for me more of an escapism form my work/home life as struggle with Mental Health - Depression.

 Getting back to the event - its the day Saturday has arrived time to get me butt into gear and do this!

I ended up going on my own as my best mate had arrange something else that day. Put on my new Reebok activewear leggings + top and went on over to Trinity in Leeds did not take long in the car around 20 minutes. 

I did not have to queue due to the fact that I had gone VIP the room was set up and divided into different sections such as HIIT, or high-intensity interval training. Weights ect....

Joined in with the HIIT session and never done one so intense it's like doing 30-45 minutes high intensity workout with only a few seconds to recover before you go into the next exercise movement.The PT we had was amazing and really work us all hard,but also giving us guidance too.      

VIP Goodie Bag 

Single-serving whey protein sachets delivered directly to your desk or door!

Choose from 10 delicious flavours and receive either 10 or 20 sachets a month.

Handy little sachets, ideal for busy health and fitness lovers!

 Ended up getting a box full of whey protein sachets to take home this is just one of the images that I have taken and a little twist as Halloween coming up.
The shakes taste amazing such good flavour to them one of the best I have ever tasted!

  They also had LIVE!- which is an Activewear, Fitness & Workout Clothing Range.

The whole fitness event was very good could of done with more products to try and buy but all in all was so good to be part of it.

I will be going to the next event in Leeds which is 4-5 of November you can also download the Vlique app right now on iphone and android phones to book Leeds + London fitness classes.

At VLIQUE,we make personal training LIT.Top personal trainers, an invite-only community of fitfam and epic partnerships meaning you can lift, HIIT, brunch, pamper and rave your way through every single session.
Book a personal training sessions that you can share with 5 friends, on-demand. 

They also have packs and offers if you go to my link you will be given £10 credit to stat you of on your fitness sessions you will need to download the app and fill in your name , email plus Instagram too if you do this you will have £10 to spend on a lessons so go go goooooo!

Join the VLIQUE PT experiences vlique, use this link for £10 credit.! 🙌 

Fitness Challenge Using No Gym!

Fitness was never at the forefront of my mind until I hit my 30s and having two Children can take it's toll on the body as I have found out over the years.
I was not been happy with the way I look and feel for sometime, and may I just add I am doing this for myself and no one else's  benefit but my own. 

Suffering from Depression is hard in it's self but when you are down on body confidence too this can add to 
your load as it did for me.

Looking into a mirror was very hard for to do as all I could see is a huge ugly mess, and "yes" we are our 
own worse enemies when it come to this!
At the start of this year I change my whole way of thinking about food + fitness to do this that was the only way for myself.

Starting Weight of 11 stone 12lbs 

This might sound odd but my Mum & Dad had been doing Slimming World they both go to the groups but for me was not keen on that idea,so I took another approach by following the same plan without attending. Also this mean I could get the bars they do when they go "yes at first was not sure how this would go but hey nothing more to loose".



Step 1 – Choose Free Foods

Slimming World provides detailed lists of foods that can be eaten in unlimited quantities. Fresh fruit and most veg are classified as Superfree Foods because they are so low in calories. Free Foods include lean meat, chicken, fish, potatoes, rice, pasta, grains, pulses, starchy veg, eggs, fat-free dairy products, Quorn and tofu. Within Free Foods, there are three choices available: the Extra Easy choice; the Green choice (sometimes known as a Green Day); or the Original choice (a Red Day). You can mix and match these choices from one day to another or simply stick to the same one all of the time.

Step 2 – Choose Healthy Extras

In addition to Superfree and Free Foods, you are allowed Healthy Extras every day. These vary according to whether you are following the Extra Easy, Green or Original plan.

Step 3 – Choose Syns

Syns is shorthand for synergy – Slimming World believes it’s the synergy between the three components of the plan, ie. Free Foods, Healthy Extras and Syns, that makes Food Optimising effective at enabling weight loss. Nevertheless, many of the Syns are effectively what other diet plans would call ‘treats'. But Syns also includes foods found in the Healthy Extras, allowing you to eat bigger portions of these foods if you want them.

Regardless of the plan you choose to follow, you are allowed five to 15 Syns a day. These include foods like biscuits , cakes, crisps, dressings, alcohol, ice cream, preserves, puddings, pizza, chocolate and sweets. The Syns value for some foods may vary depending on the plan you are following but as a guideline one Syn is equivalent to around 20 calories. In contrast, WLR doesn’t encourage you to associate any food with negativity. Instead you learn the benefits of certain types of foods as you go and learn to make healthy choices, with the odd treat thrown in.

As a Veterinarian this was going to be very good for me with all the vegetables you can eat.
Portion size does matter so it's best to eat a smaller amounts of food instead of piling your plate up to top,also a good tip is using a smaller plate / dish so this does not happen.
You can treat yourself as you could save up all your weeks syns and have a cocktail or glass of wine if you would like too.   

Day One- 

Breakfast -
SW bars x2 
and yes you can use them as Breakfast bars too as I have done.

Fruit boxes containing Pineapple / Grapefruit / Kiwi.
Yogurt Danone Light & Free - Greek Style (any favour)  

Maggi Curry Flavour 3 minute noodles with new potatoes +stock cube.

Sunbites Crisps bbq.
Around 6 Syns


At home I have a selection on exercise equipment that I have bought over the years.
Around 20 / 30 minutes on rowing machine

Total Core Ab Machine....

5-10 minutes  

Floor Workout-

x10 Planks

x10 Side Planks
x10 Long-Arm Crunches
x10 Bicycle Crunches

I tend to aim for around 2-3 sets.

Freestyle 5-10 minutes ... ie dance / jumps ect.

Other foods I eat are lots of veggies and salads.

Healthy Energy for my workouts

 Run more move that butt baby!

Strengthen and tone your arms and upper body with  a dumbbell set. Dumbbells are a cheap and effective way to get fit and toned without leaving the house. Whether you are working your biceps and triceps with curls and extensions, or adding resistance to lunges and squats you will begin to see the difference in tone and strength.

Also Protein is very important because it helps you feel fuller for longer, I use a few different products such as...
Graze protein bites before my workout.

And the big reveal August 2017 

9 Stone 7lbs

I am overwhelmed with joy the progress I have made plus the determination and makes me carry on even more now.  

Just to update people I have lost some more now around 9 Stone :)