How to Achieve a Good Gym/Work Balance

Having Started working full-time recently, I've found myself reevaluating a perspective that I believed was completely and entirely true - There's always time to exercise. Now, I have been lectured by a few friends about this before, and used to entirely agree with this statement, but now being in the world of work, rather than being a University student, has thrown a few more hurdles my way. My first issue is my commute, depending on where I'm commuting from, this can vary between 30-45 and 1hr 30 mins. I currently spend some nights at my house, and some at my boyfriends. So depending on what night it is I get home anytime between 6pm and 7pm. Now if I get home at 7, then eat at say 7.30, then I wont want to exercise until at least 8.30, and by that time I could be snuggled up on the sofa in my pjs, see my issue? 

Exercise is something that A LOT of people struggle with, and now I can see why. I used to go to the gym around 4 times a week, I am now struggling with 2, and wish I could fit in 3. So, what's changed? I am no longer within walking distance of my gym, I no longer finish my working day at 4, and I am VERY tired after a days work. So this is my plan, this doesn't have to be yours, but here are some tips and tricks for anyone stuck at a desk all day long, who also struggles to make it to the gym every week. 

1. Designate 2 gym sessions that you know you can make each week. You don't HAVE to go to both, but you MUST stick to at least 1.

2. Exercise once at home, whether it be an online Zumba Youtube video, pilates, or in the garden doing circuits.

3. If you're really struggling allocate 1 or 2 days a week where you eat your lunch at your desk, then use your 30-60 minute break to go for a walk or a run. This is a key tip as many people forget to break up their day, this is not only healthier for you, but also makes you more productive when you are at your desk as you have a fresh state of mind. 

So there is my short but sweet rant about how exercise has become a bit harder recently, and now I totally get you guys! Hope these tips and tricks help. 

K.

Legs, Bums & Tums

So summer is just around the corner, and if you're like me you'll be thinking 'How am I going to get my booty looking amazing in such little time?!' and 'I wanna be getting that hot bikini bod for my holiday!' Well fear not! with some hard work and training it's still possible to get your body looking fineeee. To help with your progress I thought i'd share one of my favourite workouts which targets all those areas that girls want to 'tone' for the summer... 

Squats: 3x10

Kettle-bell dead-lifts: 3x15

Leg extensions: 3 sets until failure

Sit-ups (with a medicine ball): 3x15

Glute bridges (with or without a powerbag): 3x20

Mountain climbers: 3x20 second sprints

Donkey kicks: 3x15 each leg

Plank: hold until failure

Push yourself and you'll achieve! 

K.

Dressed for the Job

'Dress for the job you want, not the job you have'

I am a proud believer of dressing however you like and that you should be comfortable in what you're wearing. Unfortunately, many women are under pressure in today's society to dress in a certain way, both socially and in the workplace, this just isn't right. I'm not saying women solely judged by men, because in cases like this the main culprits are often in fact women themselves. Why are we so judgey? Why should we care how somebody else chooses to style their outfit? I take inspiration from the shows season-to-season, but I also believe that everyone has a unique style which in-turn compliments their personality. Use whichever stimulus you'd like, the high-street, the catwalk, other people... If you're confident then you're rocking it! Don't judge others, or you'll be judged back, and we all know we are highly capable of judging back. I've interned for a few publications, and I know there is nothing worse than walking into a room and feeling like everyone in it is staring you down, looking at your clothes and ultimately labelling you just because of an outfit choice, we all have bad days! But if you are looking for some SS16 fashion inso, here are my top picks...

BDG Slouchy Herringbone Button-Down Shirt

http://www.urbanoutfitters.com/uk/catalog/productdetail.jsp?id=5110582187602&category=NEW-IN-WOMENS-EU

Just Female Crop Denim Flares

http://www.asos.com/prod/pgeproduct.aspx?iid=5983592&CTARef=articlepage|Product3&featureref1=discover&featureref2=women&featureref3=article&featureref4=product3

Topshop Pleat Midi Skirt

http://www.topshop.com/en/tsuk/product/clothing-427/skirts-449/petite-pleat-midi-skirt-5412629?bi=20&ps=20

ASOS Shirt Dress with Frill Detail in Stripe

http://www.asos.com/ASOS/ASOS-Shirt-Dress-with-Frill-Detail-in-Stripe/Prod/pgeproduct.aspx?iid=6222382&CTARef=asomShopLook&featureref1=discover&featureref2=feature&featureref3=asom&featureref4=product+via+gallery&featureref5=242945

H&M Ankle boots with wooden heels

http://www2.hm.com/en_gb/productpage.0367139001.html

Zara Leather Mule Shoes 

http://www.zara.com/uk/en/woman/shoes/view-all/leather-mule-shoes-c719531p3393556.html


K.

Why Girls are Different

So, I know the title of this post is a bit ambiguous, and you are probably wondering what on earth i'm going to say. Is this going to be a feminist rant? Am I going to be discussing deep political issues? Well i'm afraid not, in fact this post is all about exercise and fitness, and until recently, everyone was pretty sure that both men and women should train the same. Some may still believe this, but after some discussion, research and observation I believe girls  should train differently to guys. We are different, no matter how you look at it we are biologically different, our physicality's, how we store more fat for reproduction, differences in hormones, our menstrual cycle, these are just a few. So why do we try and exercise  the same way? Here are the reasons that I think us girls should have a different gym routine to the lads...

1. Women are more capable of training with higher reps

 In Training, specifically weight training, female muscle fibres are more likely to be converted to type 1 fibres (slow yet long lasting) or aren't converted at all, whereas in men they generally change to type 2 (faster but don't last as long). Female type 1 fibres are also proportionally bigger than men's, and show a high resistance to fatigue. Therefore, women can often achieve more reps than men. 

2.Women have been shown to recover faster

Research has shown that women not only need less rest-time between sets, but also recover faster between workout sessions, and therefore are capable of training more often than men. This is because of oestrogen. This female hormone helps muscle repair, and protects muscles by reducing the damage being caused to them during exercise. We are also capable of having less rest in-between sets due to more type 1 fibres, as they have a higher resistance and are less prone to fatigue.  


3. Explosive training doesn't work as well e.g HIIT

As Previously explained, females are better at endurance work, and can work better at a consistent and achievable level over longer periods of time. Men on the other hand deal better with explosive training, due to having more type 2 fibres that are stronger, but don't last as long. It has also been proven that men create significantly more muscle when completing high intensity training than women.

4. The menstrual cycle 

Last but not least, the menstrual cycle. Unfortunately, we can't escape it and we all know we have that time of the month that affects our mood and body pretty damn significantly. It affects some more than others but for around 4-6 days we have our periods, and some may say that whilst exercising in this time, you should do less intense workouts and not push yourself too much. Other research suggests that women may be stronger and more durable during menstruation, this might be something you might like to experiment with if you're looking to hit some pbs!

So here's a short summary of what us gals should do differently... Train high reps 
Do more sets
Rest less time
Train more often
and work with your period!

I hope this helps out anyone looking to change their gym routine.


K.

Desktop Beauty

 

As you have probably all deduced by now, I am addicted to products. Therefore, since starting full time work I have had to adjust slightly. However I have experimented and come up with the perfect little trio for my desk to keep me going during the day. Don't get me wrong, if I could get away with it I would be putting on a cheeky face mask during the day but, I'm not sure my clients would still be my clients if they saw me with the glam glow mud mask on my face (to be fair it is truly terrifying).

Firstly, my Reve de Miel. Ohhh what would I do without this? I have 3 on the go at the moment; one on my desk, one in my handbag and one on my bedside table. I am addicted to this stuff, it smells so nice, and it is so creamy and moisturising. This keeps my lips beautifully soft and it keeps me a very happy lady. 

This Caudalie eau de Beaute is such a princess product. But I adore it. Literally adore. My job is one of those up and down, everything goes wrong before it can go right kind of jobs so this is where Caudalie come and save the day by de-stressing me with just a few spritzes. And it actually works! Magic. 

This next one is a complete surprise entry. I tried this once while walking past the nails inc counter and I was immediately infatuated. It has a really lovely classic but fresh scent and a beautiful velvety texture. It sinks in quickly so I don't leave a film all over my keyboard and mouse and the handy pump is perfect for a quick surge of moisture without faff. And to top it all off its a nice bottle, perfect desktop companion. 

So that's it, my little desktop trio who keep me moisturised and de-stressed while at work. On a side note, excuse the cheeky orange in the pictures trying to get its 15 minutes of fame.