How to keep fit whilst travelling and on a budget

I know the feeling. You've been travelling for a few weeks and although it seems like you've walked for miles, it just doesn't cut it. You need a gym, you need weights, you need to get back into shape...

I have been in Sydney for five months now and honestly, I haven't felt so big in my entire life! I thought coming to Australia would make me lose weight. How wrong I was! I guess I have to accept the fact that my body doesn't agree to zero exercise. I can eat (oh my I can eat) and so the only way to shed those calories is if I work out. This isn't to say that I have a unhealthy diet, not at all. I eat small but often to keep up with my busy lifestyle. However, in order to maintain my toned physique, my body requires at least three intense workouts a week.

Luckily for me, I find it as easy to shed those extra inches as I do to put them on. For the last month I have been training hard at a local gym, but this isn't sustainable if you're not going to be in one place for longer than a couple of weeks (which you're most likely not when you're on the road). So I decided to come up with some tips for those of you, who like me are travelling and want to remain in shape, but wish to do it on the cheap (cus every traveller loves a good bargain).

DO - look out for local deals. If you know you're going to be in one place for longer than a couple of weeks then get yourself on to Groupon or do a quick search on the Internet. You'll be amazed at what you can find (even in the more expensive cities like Sydney)!

DO - make use of local parks, ovals and so forth. You'll be surprised at what you can do with a set of stairs, a bench and some grass... Time to put those gym exercises into practice in the glorious sunshine ladies!

DO - try and walk, jog or run as much as possible. I love walking but sometimes I will run to and fro places to increase the intensity from day to day. 

DO - watch what you're eating. It's easy to grab a takeaway whilst you're travelling for the sheer convenience. However, this is not good for your waistline. Cook your own food instead - it's much cheaper and will save you piling on those extra pounds. Some great snacks which I often eat on the go here in Australia include cornthins (similar to rice cakes but made with corn) topped with avocado and tuna, nuts (I prefer almonds, walnuts or Brazilian nuts but any nuts will suffice as long as they're unsalted/unflavoured), boiled eggs, dried fruits, muesli bars and just plain old chopped up fruit or veg. 

DO - get some other fitness fanatics involved. Motivation is a big factor in keeping fit. I prefer working out on my own but it's easier said than done when you're staying in a hostel and most of your roommates are passed out from the night before. That temptation to stay in bed increases just slightly...

DO - take photos of your progress. It's easy to forget how you used to look. 'Gap fat' is a thing I'm afraid!

DONT - give up after a week. Change doesn't happen over night. You have to make exercise part of your lifestyle, regardless of how different it is to the one back at home. Yes you're travelling and want to enjoy yourself but what harm is half an hour out of your hectic schedule going to do? You'll thank me once you return home and step on to those scales trust me...

DONT - set unrealistic goals. This is about keeping fit, not shedding pounds which would be impossible on the road I would imagine. You don't want to be worrying about what is going in your mouth every second of the day. Travelling is about embracing the experience. Just remember, it's okay to grab a quick Mcdonald's whilst on the go, just as it's okay to indulge in a few alcoholic beverages (if that's the type of experience you're going for). Just be aware when this becomes a regular thing.

I am now in my fifth week of training and I feel heaps better already. Just remember it's easy to lose what you already have after a few weeks off, but it's also very easy to gain back. That first workout is never going to be easy so why delay? 

I will soon be on the road and will somehow have to try and maintain what I already have. This will be my biggest challenge to date as I won't know where I will be in say, two months time. Maybe I won't have access to a park or certain healthy foods which I like to eat, but I'll give it my best shot! Keep your eyes peeled as I willl be updating you with my day to day fitness and healthy eating regime here on my blog and across my other social media platforms.

Are you a finess fanatic with a passion for travel? How do you manage your busy schedule whilst on the go?

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Yoga for beginners

I am always one for trying new things - whether this be food, clothes, wine - I am your woman. A fitness fanatic (as I often like to call myself), it's only fitting that I came across the wonders of yoga at some point. Prior to attending my first yoga class, I had heard many great things from various friends of mine about this mindful practice. Often said to test your strength and stability, this is a workout like no other. Of course, this could only make me eager to find out more. I went along to my first yoga session not only for the workout element (which I have to say didn't quite live up to my expectations), but to open my mind, to feel liberated. The latter I certainly achieved. This was a very relaxing session where I got to stretch my body to new limits and clear my mind of any worries. For those of you who aren't sure what yoga is, or if you are reading this because you want to find out more, and possibly try it for yourself then do read on.

We began then with a quick warm up- stretching our bodies in all sort of ways, and of course finding out who were the most flexible ones amongst us. I have got to give it to our yoga instructor - she was not only very friendly but also very spiritual too. After a quick warm up, it was time to try out some of the more testing exercises (if that's what you call them). Luckily for me I have quite good balance - my weekly gym sessions certainly made me look like I had been doing this for a while. Some of the moves I was already familiar with thanks to my Wii fit back in the day. We finished off the session by turning off the lights and sleeping. Yes - sleeping. I didn't quite know what to make of the sleeping part and I can't say I was overly keen. I was expecting my money to be well spent and to feel like I had actually worked out afterwards. That's not to say it wasn't enjoyable, I just think a lot of the moves you could do in the comfort of your own home using the wonderful Youtube of course (god bless the internet). I ended up in fits of laughter and walked out with a rather red face. Maybe I am not cut out for this spiritual stuff after all...

As you may know, I have an avid interest in anything concerning mindfulness, which has acted as a constant theme on my blog posts recently. I often find myself over thinking things, especially at night due to recent trauma in my life, and yoga is a brilliant way of de stressing - there is no denying this. However, just like meditation (which I will be focusing on in one of my next blog posts), this is something you have to practice in order to get the most out of it. Even though this isn't a strenuous workout, you are testing your core stability and strength which makes this an art form in its own right. Remember, training your mental health is completely different yo your physical, and this is something we need to be more concious of.

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My Fitness Pal | You Are What You Eat

I was recently introduced to this fairly addictive app by one of my former colleagues and it is fair to say it has changed the way I look and think about food. As mentioned previously I have always struggled with my weight and finding that balance between eating correctly and exercising. I tend to eat what I want in moderation and have always managed to maintain my weight. However, sometimes I can overdo it when it comes to exercising and this is where this app comes in handy. Obviously this app was designed for those who want to shred the pounds, a calorie counter as it is known. Yet, it is also great for those fitness freaks out there who like myself who want to ensure they are getting the right nutrients to maintain a healthy lifestyle. 

What I must say, after logging my food on this app for several weeks is do not rely solely on this app. A lot of the foods on there don't have all the nutritional breakdowns and therefore more than likely you wont get a honest breakdown of all nutrients consumed at the end of the day. I often find that I go over my daily recommended amount of sugar but this is not something I am particularly concerned about as I know a lot of this is natural sugar from the sheer amount of fruit I eat. I love fruit and wont be cutting this out of my diet in a hurry. The daily recommended amount of fruit has gone up to seven portions now and there's no way I consume that much, so in that sense this app is unreliable. It does however break down your fats which is very useful as fat like sugar is something we need to be monitoring when leading a healthy lifestyle. 

The app is useful if the foods you eat are not already listed or if the details are incorrect. It allows you to enter these manually by creating a new food group. However, this I imagine is time consuming. One of the best things about this app is being able to add your foods quickly on the go. It recognises familiar foods which you have eaten which is good if you eat a lot of the same foods like I do. It also allows you to add exercise which is great when monitoring whether you are reaching your net calories for the day. I would say as long as your net calorie is within 100-200 of your daily allowance then this is okay. Prior to using this app I led a fairly low carb diet which was concerning due to how much exercise I have been doing lately. This app has made me realise that food groups like carbs aren't your worst enemy and above all, has enhanced my performance at the gym as a result. I now eat more carbs and feel much more energised as a result.

The phrase everything in moderation has never been so useful. Carbs and fats are essential for a balanced diet, just as much as fruit and vegetables are. It is useful to know that after years of thinking I am lacking Vitamin C, in fact the thing that I am lacking the most is probably iron. I love this app but it can become quite obsessive. Just remember, it is okay to have a day off or go over your recommended amount of calories. See the app as a useful way of logging your food so you can eat more of the good things and less of the bad things.

Have you ever used My Fitness Pal? What are your experiences of using this app?

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Running | Free your mind

This summer has been a good one you have to admit it. Weeks of glorious sunshine can only mean one thing, lots of time spent outdoors. Now as you know, I love to keep fit and visit the gym at least 3 times a week now. However, the gym is not a nice place to be when it's hot and sticky. I haven't felt like I have been getting the most out of my workout just lately because of how hot it's been (I blame the air con) but who wants to be working out indoors anyway when it's so sunny outside? I know I don't! I love the classes at the gym don't get me wrong and I have seen a huge difference in my body shape since participating in these regularly, but there is something about being out in the open and running; opening my mind and completely shutting out the outside world. I have always wanted to run a marathon (I take after my dad) and one day I will make this happen but for now it's one or two couple mile runs a week to keep me occupied on a late summer's evening.

I mentioned in my last post about how I have been feeling down just lately and how I have been hoping to turn this around. I haven't had the best of luck but things are starting to look up again. I go on holiday next week and start my new job shortly after. Plus I have been sorting out lots of travelling plans for next year. However, on those days when I was feeling sorry for myself, exercise was at hand to perk me up. I know how easy it is to get yourself stuck in a rut when you feel like nothing is going your way and how easy it is to become unmotivated but nothing motivates me more than working out. I never knew how therapeutic running could be but honestly it has done wonders to my negative mindset. Obviously I am making the most of running outdoors (the treadmill doesn't count) before the bad weather comes but I think even running in the rain has something special about it.

After a long day at work or maybe a lazy one around the house, just a 30 minute 3 mile run does me the world of good. Not only does it allow me to let off some steam and free my over-active mind, it also helps me to sleep easier after suffering from insomnia for over a year now.

Lightweight clothing will make 

Biceps are coming along just nicely

Don't forget your water

A few light weights to finish off my workout

So here's what I usually wear when I go running. My trainers may I add are a godsend. A word of advice - always invest in proper running shoes if you are thinking about taking up running even if it's a subtle jog as opposed to a long distance run. I wear these to the gym too but I can't stress enough how much of a difference this will make to your performance. I am a big lover of running shoes and there are so many amazing ones on the market today - so many colours and varieties which is transforming the once ugly gym look. I dread to think what I used to wear to the gym five years ago!

Do excuse the bloating on these pics. I am feeling a bit body concious at the moment but after a few more weeks of hardcore training, I hope to have my toned physique back once again. 

Do you enjoy running or do you prefer working out at the gym? What do you like to wear?

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Coconut water | Is it really that good for you?

So last week I decided to treat myself to a little shopping spree in the midst of nursing my looming hangover. Now for those of you who have ever been shopping with a hangover you will understand how painful this experience is, even more so when it's hot and your'e dehydrated. So what better way to rehydrate than to buy some water? I may have mentioned this previously, but I am a bit of a health freak, and if you haven't picked up on this already from reading my blog, you certainly will do in due course. I love researching and testing out all the latest health products on the market and have recently done a lot of research into the benefits of coconut water. Now I must say, this is quite a pricey product and I was quite reluctant to buy this healthy drink at first for this main reason. However, I decided one sunny afternoon that I would treat myself and hopefully tackle my hangover in doing so.

UFC Coconut Water

It even looks refreshing from the outside

Some of those benefits everyone's talking about

When poured it looks just like cloudy water

I quickly broke the seal shortly after purchase and was faced with a very strange sweet taste, nothing quite like anything I had ever experienced before. The taste itself was very overwhelming in fact, to the point where I could barely take more than a couple of sips out of the carton. I decided I would wait until I had got home and refrigerated my beverage until I drank any more. However even after refrigerating, this product still was undrinkable. I am not usually very fussy when it comes to trying new foods or drinks but this was a really acquired taste that I couldn't seem to stomach.

Yet there is no denying the plethora of benefits this drink contains. Referred to as 'mother nature’s' sports drink by marketers and made from Thailand's finest coconuts, this product is very popular with sports personnel. In fact this product has increased vastly in popularity after several celebrity and athlete endorsements. Everyone wants to get their hands on this new American craze it seems, but unfortunately it really wasn't for me. 

All in all despite the taste I can see why people love it. It's a guilt free drink with zero fat, barely any calories, and no nasty artificial additives or sweeteners which you can enjoy when you're hungover, dehydrated or after a workout. Some of it's health benefits include reducing blood pressure, slowing down ageing, hydrating the body and supporting digestive and urinary health. It is also said to contain more potassium than four bananas in just one serving which is incredible - I do love my bananas!

Have you ever tried coconut water and if so what do you think? I guess there is only one way of finding out if you're a coconut water fan and that's by trying it out for yourself!

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Shake It Up | The Truth Behind Protein Shakes

Now I know a lot of you young ladies out there may be shocked when you first set your eyes on this article (protein being the key word); I know I would have been up until about a year ago. However, protein, associated mainly with overly 'hench' males is becoming particularly popular with young ladies like myself who like to keep fit, but most importantly lift weights (yes ladies can lift weights too). I first started using protein shakes around a year ago due to my intense gym regime which took place three times a week during university. I often found myself getting very dizzy after this and becoming very lazy as a result. Once I sat down I felt like I was able to drift off! It got me thinking, this can’t be right, nobody should feel this exhausted after an hour’s workout. I wouldn't have minded if I was doing this every day but I wasn't. Therefore I did a bit of research as I often do and I have never looked back.

I knew protein generally was good for recovery purposes after a workout and prior to discovering protein shakes, I always always used to eat eggs after a workout. However eggs clearly weren’t enough, I needed that extra boost after a workout, so if I wanted to, I could go back and do it all over again the very next day. This is when I decided to put my money where my mouth was and invest in some good old protein shake (for women). Don’t get me wrong, I am no protein expert. I know my fair share on what nutrients are required to keep you fit and healthy but in terms of protein shakes, it was more of a trial and error.

The first protein shake I purchased was a PHD Diet Whey chocolate protein shake, especially designed for women. All I really knew was that it would help to repair my muscles after a workout and also to control my weight too. I think this is another thing that puts a lot of ladies off protein shakes, the extra calories. Yet let me assure you there aren’t as many calories as you think in one serving, especially if you are using water which I highly recommend (milk can give you stomach pains after a workout). In fact the overall ingredients in protein shakes aren't as scary as you may think. Along with protein designed to repair your muscles, there is green tea which helps to burn fat and heaps of vitamins and minerals to give you that extra boost. I must say I was pleasantly surprised after using this protein shake and I saw results instantly. Not only did I feel more energised, it complimented my meals very well and even acted as a little treat alongside my healthy eating regime (yes don’t let the taste put you off either).

Protein shakes come in many different flavours as well as forms. This time around I decided I would go for the same brand, PHD, but this time the strawberry flavour as I often get bored of eating/drinking the same thing week in week out. I haven’t tried it just yet but I will let you know how I get on when I do. I must also mention that this particular one is not diet protein shake; however it is said to be better than my previous one for maintaining your weight and toning. Again it is designed women and isn't packed full of calories even though it’s not diet protein. For me, I have learnt the importance of looking after your muscles when getting the very best out of your workout. 

So ladies, here’s to more protein shakes and many more workouts!

L.A

xox

New Year's Resolution | The Fad Diet

A lot of people often ask me how I do it, how I maintain my weight and how I have done for many years. Hopefully in this blog post I am going to explain to you exactly that…

I have never been a ‘big girl’ as such, but as I have grown older, like every other woman out there, my hips widened, my breasts and bum multiplied and my thighs, well let’s not even go there! I don't think there is a single woman out there who is completely 100% happy with their body and if she is, I would sincerely like to meet her. My tips and tricks to keeping slim (not skinny) include the following:

 1.  Portion control.

This is essential when counting your daily calories. I eat a lot, little but often. I try not to have big heavy meals before bed either as these can disrupt your sleep and eating late (this generally being any time after 8pm at the latest) can also make you put on weight. It may not come as a shock to you that it is much harder to burn off those calories when your body is lying still! If I feel peckish after this time, I will often snack on some sort of fruit (including dried) or nuts (unsalted).

2. Using low fat alternatives.

Okay so I a big fan of this one. I am forever telling my family and friends just to make some small simple changes to their diets and they WILL see results. I have never EVER been on 'a diet'. Forget The Cambridge, The Atkins or the new 5.2 diets; I don’t see the point in wasting your money on endless shakes or meal alternatives only to put the weight back on once you have completed the 2 week plan (or however long it may last). With the right amount of exercise, nutrients and occasional treats (as we're only human after all) you will be able to maintain your weight and not only look great on the outside, but the inside too. So for example you could change your skimmed milk to semi skimmed, your full fat cheese to low fat or your butter to low fat margarine. Making small changes where necessary will certainly save a lot of calories and you will be eating less of the bad stuff (saturated fat) which can only mean one thing; onwards and upwards.

3. Exercise

The most important one on the list and luckily for me something I actually enjoy taking part in. Going to the gym for the first time can be quite daunting when you are trying to lose weight, but there are many other alternatives when getting your weekly recommended exercise. A brisk walk with the dog, a Zumba class, a celebrity DVD workout in the comfort of your own home; whatever you fancy just to get you moving. Once you get into a routine you should start to see the pounds drop off. A little exercise daily along with the right diet can make all the difference so even if you feel like you're not doing enough to start with, after a couple of weeks you are sure to see the results.

4. A Balanced Diet

Eating a balanced diet and not skipping meals is VERY important. I swear by the old phrase, ‘eat like a King at breakfast... and a pauper at dinner'. Breakfast is the most important meal of the day and will set you up with the right amount of energy to keep you going until lunchtime (or at least 11am in my case). I often snack throughout the day but on the right stuff as mentioned earlier; natural yoghurt, fruit, seeds and nuts or rice cakes with a small heaping of organic peanut butter. I will never go hungry and that is the main thing I think people are put off by when someone mentions the word ‘diet’. A diet does not mean you have to starve yourself. Getting enough protein, fibre and fruit and veg in your diet should enable you to feel full throughout the day. Eat when you are hungry is my moto as this is your body's way of telling you it needs to refuel!

5. Meal Preparation 

Meal preparation has to be another big one for me! After moving out for university I had to learn not only how to cook for myself, but how to make my food go further. Even though I was a student, I was a healthy student, always making meals from scratch using fresh meat and vegetables. I often cooked in bulk and froze a lot of my leftovers so that I could use them whenever I wanted at my own convenience. Being prepared is key as if you do get hungry when you are out, it is always so much more tempting to just grab a takeaway for the sheer convenience. However if you know you have your dinner prepared  and waiting for you when you get home, you are much less likely to splurge on fatty foods which is what you often crave when you need a sugar fix!

I hope this has helped to motivate you in some shape or form. Keep a look at for some more blog posts to follow on my daily eating and exercise regime in 2014.

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It's All About Me

Hello.

So I figured in this first blog it may be useful to introduce myself, who I am, what I do for a living and what I hope to achieve by setting up this blog. So I will begin with the very basics, that being my name, Laura Atkins and why this blog is so essential to my career path. Well I am a recent English graduate hoping to follow through with a career in the fashion and beauty PR industry. This blog will enable me to share my passion for writing along with the consumer industry.

Not only do I have a strong interest for anything creative which includes fashion, cosmetics, art and food, I am also a keen writer whose ambition is to inspire women like myself through my weekly blog posts. My ideas will span from season to season but I will also blog whenever I see something  interesting or something that catches my eye, which knowing me, will often be completely random!

The main theme of all my blogs will relate to the current fashion industry and how this undermines many women out there today. As you can see through my blog title, I am strongly against the use of size Zero models and want to give women a way to feel good about their bodies without depriving themselves of their daily needs.

My goal is to use clothes, food and fitness to inspire women and hopefully make them happier by the end of next year. My own journey with food will come into play along with my dissertation which focused on the beauty industry today and how the media manipulates many women into seeing the ‘skinny ideal’ as the one we should all aspire to.

I hope you will enjoy reading my blog much as I will enjoy writing it but that’s all from me for today, time to enjoy some festive drinks with my friends.

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