Beach Sprints

Being away means one thing... holiday indulgent of anything that isn't healthy!

I am a sucker for ice cream, frozen yogurt and three-course dinners when I am on holiday, and this trip is no exception (as much as I am trying to stay healthy!)

With track competitions lined up for when I get back to London, I have to train whilst I am away to maintain form. This is something that anyone can do whilst they are away though, and fancy working off last night's dinner.

Beach Sprints.

Clapham Street Party

It's Monday. It's the start of the week, and your bank balance is telling you that you just spent pay weekend living like a King, whilst your liver feels like it's been beaten black and blue.

Then you find another receipt in your pocket for god knows how many drinks in a club, that you have no recollection of going to...

For me, I blame Clapham Street Party, held in (you guessed it!) Clapham. For the last 7 years, Kazbarr and Two Brewers have put on this street party with entertainment from the best drag acts in the business, tribute acts, and held in aid of GMFA. So it was pretty obvious the 8th one would be just as good.

You can get drunk for a good cause, what is not to like about that!

 

Pimms O'Clock

Keeping it classy with the Strongbow

Okay, so the queue was pretty long that you had to wait for about 20mins before you could get in, and the Madonna tribute act was worse than Britney Spears Drugged-Up-Shaved-Head VMA performance (Sorry Britters); but so what! The atmosphere was great and the sun was shining, everyone was enjoying the music, and the drag acts made everyone laugh.

My personal favourite... Drag With No Name and the brilliant 'Adele - The REAL Meaning...' Fortunately, you can watch and sing along too as it is on youtube!

With the party going on into the evening, we made our way into central to carry on. You never think about the way you will feel the next day, and the words 'I am never drinking again' are always said, but like I said, it was all for a good cause.

The one, mini lifesaver this Monday morning was getting off the tube to find a huge promo team giving out free bottles of Naked. This health kick smoothie is a MUST HAVE for anyone still struggling from the weekend and can feel the liver packing up and shifting bodies. It is full of healthy bits and pieces, and whilst it looks like tar, it helps the hangover and you come to terms with how much money you spent. Just.



Oh crap, another drinks receipt for Heaven...

Those Perfect Abs

There is always part of someones body that they want to change. Whether it be something facial, those toes, hips, bum, arms, we always want to have something different or better. If you are one of those people who say you are happy with your body, then you need to tell us the secret to that! :D

For almost everyone, it is all about the abs! You know, those muscles that always hurt when you laugh and haven't been around since you had that last bit of christmas leftovers (well, in my case anyways!). They are core muscles, so help maintain your body posture and of course, need to look good for that summer body!

There is no other way to get good abs without working out, and eating healthily. It is that simple. I spoke to one of my friends who I used to live with to find out what he had to say about getting the perfect abs, who has gone from nothing to being in the running for Heat World torso of the week, and I thought I would share with you what he said.

I was really strict with my diet and only ate clean healthy foods, any carbs were wholewheat (pasta, brown rice, bread, pittas) and plenty of meat and fish (tuna, salmon, turey, chicken, lean mince, steak). Take photos every week, it helps motivate you and you usually wont see any physical changes for at least a month!

The improtant thing to remember is to constantly change your workout routines to ensure you don't get bored of working out.. I didn't do any cardio what so ever to get my defined six pack, that was achieved purely from hard workouts and a clean and healthy diet. Dont get me wrong, I always had one cheat day a week where I ate what I wanted and I would always be out drinking at the weekend! At the end of the day I am still human but the lifestyle I live now is so much better than before and you really don't realise that until you do start to eat healthy and become more active!

This is what Callum looked like when he started:

This is what Callum now looks like:

Obviously he has worked out on all his other muscles too, but a few hours in the gym or at home each week will help you tone up and get the abs for the summer! Callum gave me a list of ab exercises which are really easy to do at home, and if you do a couple of them each day then you will start to see a difference! These are really not hard to do, so guy and girls can do these before you head off for your day at school, uni or work!

The Ball Crunch

If you have an exercise ball, then this is a great way to kick start your metabolism and work on your balance at the same time. You perform a sit up whilst on the ball, coming from a laid down horizontal position, to sitting upright. Just remember to keep your stomach sucked in as you do it. Three sets of 15 will help burn a bit of tummy and work those muscles!

The Bike

This one looks easy, and for the first few it will feel like nothing is happening, but it will kick in and the burn will happen! Lay on your back, and bring your legs up to 45 degrees in a straight position. Hands to your head. Then, bring your left leg to your chest, whilst bringing your right elbow to meet your left knee. The key to this is to keep your arms locked in place, so that you have to twist your abs to get to that meeting point. Then repeat on the opposite side. The quicker the better, as this will work the abs more. Start with three sets of 15, but then work upwards when you find it getting easier.

The Mummy Crunch

This one works your legs and your abs, so you are onto a winner. As you can see in the picture, place your legs in the air vertically, and perform three sets of 15 sit ups. It will feel really tight and you might feel like you are only moving a couple of inches from the ground, but it works so stick with it! If you want to make it harder, put your arms straight and reach for your toes each time. No cheating by bending your legs though!

The Plank.

'Oh, I can do that, it's easy.' When you try this, you might change your mind. Assume the position and suck your stomach in, and tense your bum, and hold yourself in this position for 30 seconds. Remember to keep your back horizontal and dont stick your bum in the air! Those 30 seconds are the longest ever, and you will start to feel like you want to drop to the floor, but don't give it. It works your core and strengthens the abs, making them more toned. If you find it easy, up the by 30 seconds each time!

The Crunch

This is a slight alteration to the standard crunch, with your arms stretched out above you. Do three sets of 20, and your will feel it. If you find having your arms above you, then bring them back to the original position (hands on head) and finish the sets that way.

These five really work, I have started these last week and alternate which ones I do each day. If I don't have time one day, I just make sure I try to fit in at least one of them. Just remember to keep your stomach sucked in though!

In no time, your abs will start to look like this...

Let me know how you get on!

The Man Flu Survival Kit

Man Flu, if anyone is wondering, does exist. We all get it, but it is the prime opportunity to be like a kid with a day off school again, and spend the day in your PJs!

Sounds like heaven in any busy lifestyle. Minus the coughing and everything else that comes with it, obviously!

To get through to the other end, you will most definitely need:

- A multi pack of Lucozade, or a packet of Barocca.
- A consistent stock of Orange Juice and Milk. It is all about Vitamin C!
- A box of tissues (preferably the softest ones possible to prevent sore noses).
- Strepsils, or Lockets.
- Paracetamol or Ibruprofen.
- A one litre tub of Ben and Jerries.
- A good selection of DVDs, or links to television programmes online (which are all below for you).
- A comfortable bed with lots of pillows, and the most comfortable duvet you can find!

Right now I have zero energy thanks to this alien that is currently taking residence in my body. Usually I take a few paracetamols and a bowl of hot water and it's gone. This one isn't budging!

Don't go to the doctors when you have Man Flu, because after a long wait they tell you the standard 'take some tablets and bed rest' sentence.

I know, the thought of going to the doctors will make you feel better and justify that you have the flu, but it really isn't worth zapping all your energy to go there!

Instead, stock up on that list and ride this out till the end like a man! Get your friends, partners, parents or whoever happens to answer their phone to grab all the items for you, whilst all you have to do is lay back and enjoy some you-time.

Don't forget the puppy eyes, they are always a winner in these situations!

Literally, I have drank so much Lucozade and Orange Juice that I think my blood is an orangie colour... The vitamin C in the OJ helps keep your cells healthy and fight the flu, whilst the Lucozade helps your sugar levels! The milk contains Vitamin A, which helps boost your immunity, which is much needed at this time!

Read label of the tablets though to ensure that you don't take too many in a given time, but if you are taking throat lozenges and pain relief, make sure your spacing them out between each other.

Don't forget to open a window! fresh air and cooling your temperature down will help fight this nasty little bugger!

The plus side to being ill? You can catch up on those shows you missed and watch those boxsets you got for christmas. I have caught right up to date with Revenge, The Apprentice, and have even started watching old series of the Great British Bakeoff! Once they have ran out, get online to 4od, iPlayer and ITV Catch up to keep yourself entertained :D

Make the most of being in bed for the day, before you know it you will back to full health and having to be a responsible adult again!