Period Performance: How Your Menstrual Cycle Effects Exercise

So, who out there bins off going to the gym or attending their fitness class when it's their time of the month? I know I often do, the thought of dragging yourself all the way there when you're low on energy and feeling really rubbish is just exhausting. Recently, after forcing myself to go to the gym during that horrible week period, I've realised that there has been a correlation between lifting heavier and the phase of my menstrual cycle. I wanted to look into this and after a little bit of research, I have found the following information, which I hope will be of help to many on how to train and what is recommended nutrition-wise during the different menstrual phases.

Follicular (first 14 days)

Within this stage your Oestrogen levels and Testosterone levels are at their highest, you have improved insulin sensitivity and a decreased appetite, reduced muscle soreness and your strength and energy levels are higher. Your body is getting ready and releasing an egg to be fertilised. Testosterone helps build muscle, and Oestrogen helps build the connective tissues that bind muscle to bone, this is the ideal time to tone up.

From day 5 to 14 of your cycle, is your peak phase. You'll feel strong and energised as your oestrogen levels are rising leading up to ovulation. Now's the time to work harder than usual in the gym.

Scientists at Sweden’s Umea University found that women who use weights in the first two weeks of their cycle get the best results.

In this stage females will be able to lift heavier, try and incorporate weight and resistance training and eat a more carb and protein-rich diet. 

Luteal (second 14 days)

Within this stage your Progesterone levels are higher meaning that your Metabolism increases, allowing for more food to be eaten daily. Females will also become more insulin resistant meaning that you won't be able to digest carbs as well. 

Your temperature rises during this stage, to create a warmer, more fertile environment for implantation of the fertilised egg and the development of the embryo, but as a result, you may sweat more during exercise and find it harder to go the distance.

You'll burn up calories faster than at any other time. 

Oestrogen levels are at their lowest during your period which could make you feel stronger (this is the effect that I've often felt) but be careful as Testosterone isn't particularly high - so don't push yourself too hard as you could make cramps worse. 

Eat a more protein and fatty diet during this time and incorporate rest days (which is great for this time of the month when you have crazy cravings!).

I hope these notes can help you plan your training and maintain a healthy diet throughout the month!

Maintaining Motivation: When The Going Gets Tough...

Since finishing university and entering the working world I've found myself often falling into a bit of a hole. Motivation sometimes escapes the best of us and recently I've had conversations with multiple friends about how they have struggled over the past year or so. After two or three years working, it starts to feel a bit repetitive, day in, day out, tube there, tube home. I know two friends who are currently feeling this way, one is thinking about switching things up and moving abroad, the other is still trying to find her motivation and I hope that a few of my words on here will give her a little something, a hand, because we've all been there and we know that we'll be back at some point in the future. It's getting to know yourself, what keeps you happy, motivated and energised day to day for the good things to come!

Respect Your Body
This can be a number of things but taking time to respect your body is key. For me this means eating a healthy diet, heading to the gym or practicing yoga. I'm not lying - it's science! Giving yourself those happy endorphins is going to make you feel soooo much better. Also, I think its pretty obvious that you're gonna feel a lot better whipping yourself up a fresh meal rather than having a greasy takeaway. I'm not saying to not treat yourself, far from! I'm a big believer in treating yourself to a chocolate brownie or a pizza but if you're feeling rubbish, rubbish food is not gonna make you feel any better.

Take a Break
Don't overwork yourself! Learn that there's a time for 'go' and a time for 'stop'. If you don't set these boundaries your work is going to be a lot less productive and the quality of your work will slowly deteriorate, the lines will blur. Your time is vital to maintaining a happy state of mind. Whether your you time is reading a book, taking a bath or meditating, whatever your thing is make sure you're taking at least 10 minutes a day to let your mind rest and restore.

Keep the Balance
There's a reason people say balance is key. Work, play and relax! Take time for all three, you can't fully appreciate each one without the others. If you're working hard and have to stay late at work treat yourself to that glass of wine, go for cocktails with the girls but still attend that Boxercise class on Saturday morning. That said if you're knackered, sleep in! Listen to your body, there's a reason why it asks for different things.

Keep Those That Matter Close
Keep those that are positive around. You know what pushes you further when you're feeling down - bad vibes! If you're in a negative environment it's going to rub off on you. Over the past two years, I've started to recognise those friends that have a positive impact on my mental state and you know what? I spend a lot more time with them now and this makes me a hella lot happier!

Try Something New
I love trying new things. I realised a few years ago that I used to hold back from the unknown, you see I'm a fairly organised person and when I don't have order I can get stressed and anxious. Slowly, slowly I started to introduce doing new things, whether they were new activities, going to new places or even spending more time with new people and I realised that I love it! Don't get me wrong, there's always a chance that you're going to stumble across a few things that you don't like. This weekend I went to my first ever spin class and went wreath making and I bloody loved both! Trying new things gives you a chance to learn more about yourself and isn't that fun? 

Learn to Say No!
Don't want to do it? Just say no. Too tired? Say no. Too stressed? say no. We are all scared to say it but the reality is nobody really cares that much, you're allowed to say no and you won't be penalised if you say it occasionally.

Don't Let your Anxt Win!
Often when you lack motivation you don't really want to leave the house. Here's an example: It's a Saturday and you've not made any plans, so what do you do? I know I've had days sitting at home feeling sorry for myself and it can get to 7pm and you've not even left the house - but you know what, kick your ass into gear! Head out for a walk, go do your weekly shop, start your Christmas shopping or go visit a friend, because I'll tell you a secret, sitting doing nothing... does nothing. Crazy, I know right?! Even if you feel really rubbish, sometimes you've gotta force yourself, because at the end of the day YOU are the only person that can maintain your motivation!

ldnstyleactive's Molly Horne shares her favourite summer activewear

I caught up with the lovely Molly Horne of ldnstyleactive who has shared her favourite activewear brands of summer 2018...




One of my best ways to stay motivated to workout is activewear. There’s nothing like treating myself to a new pair of leggings to get my butt to the gym. It’s important to find gymwear that serves both fashion and functionality, living in a world today where athleisure is acceptable for any occasion, you are bound to find a style that suits you. Coming from someone who’s gymwear (almost) requires a wardrobe, I have reviewed a fair share of activewear brands to make sure I am wearing the correct pieces to benefit my workout. If you're lacking workout motivation, here’s my favourite activewear brands this summer to help inspire you, not only to look good but feel exceptional whilst exercising.

Sellise

Who says you can’t make a statement at the gym? Matching sets (sports bra and leggings) are my favourite combination to wear whilst working out. Sellise, featuring fitness model Amanda Finnie, brings you flattering matching sets in gorgeous colours such as heather rose, lily yellow and lucid lilac. No need to worry about any wardrobe malfunctions, Sellise knows that comfort is key, that’s why they have created their latest collection with a new improved super soft brush fabric.

Lilybod

Thanks to its gorgeous insta-reel, Lilybod adds their unique style to your workout, ensuring that you can look on trend whilst breaking a sweat. I am wearing Lilybod’s JADE Super Burst leggings in a size small. Crafted with a high waisted fit, Lilybod’s trademark engineered micro print pattern and a subtle hint of pink – I was sold. Combining sport with street, Lilybod ensures that you can look good whilst working out. Their exquisite 4-way stretch premium fabric models the legging to hug your figure in style throughout any workout intensity. Whether you are a gym goer or beginner, it’s soft-touch fabric is moisture wicking and breathable with 27% elasticity, meaning that you can feel comfortable in any activity.

Boody

Imagine treating yourself to new activewear that not only makes you look great but feels incredible on your skin too? Introducing Boody, an Australian company that designs beautiful activewear by using earth-friendly materials. Boody keeps comfort in mind, that’s why their activewear is made from bamboo. Bamboo is one of the fastest growing plants on earth. An important benefit of bamboo fabric is that it’s great for the environment. Bamboo fabric absorbs moisture away from your skin, keeping you drier. Feeling comfortable in your activewear is the key to getting in a killer workout, it’s time to get fitness motivation with Boody.

NEUapparel

NEUapparel includes a stylish range of activewear fit to suit all exercise types. So, if you are a runner, gym goer, yogi or somebody who simply loves to wear activewear on a daily basis (like me) NEUapparel have got you covered! Nothing screams gym goddess more than when your sports bra matches your leggings. NEU Apparel’s luxe tonal bra is the perfect shade of creamy taupe to create an effortlessly chic look when paired with the tonal luxe leggings. Their leggings feel incredible high waisted, squat proof, true to size and actually stay up during your training.

FLEXXFIT

FLEXXFIT is your answer to fitness motivation. I discovered the clothing company by Instagram and fell in love with their new colours. I bought their Luxe Leggings in Dusty Rose along with matching sports bra and All White Everything Leggings.

Its beautiful cross over back creates a stylish look. Being comfortable in what you wear at the gym is crucial to smashing your workout. If you feel great wearing just leggings and sports bra, do it. If you don’t feel comfortable revealing as much, don’t worry, adding a vest/tee on top will still show off the flirty details from the sports bra.

***

Molly is always my go-to for activewear inspiration and fitness tips!

 I recently wrote a feature on How Exercise Can Make You Feel Good on LDN. Check it out HERE. 

New Year, More Me

So I know the title of the blog post seems pretty self-absorbed and vain, and yeah, although pretty abrupt and quite self-centered, that's what I am to be a bit more of in 2018. 2017 was a year that taught me a lot of lessons, all good, and I feel was a year of growth. Now 2018 has begun I am making a conscious effort to do what makes ME happy. So many of us go about our daily lives and routines, forgetting one key ingredient to life, being happy. So starting now I am going to put myself out there. And here's how...

1. Get out and about doing activities that I enjoy.

Go to all those art exhibitions I said I was going to see but never did, see those films that I think look pretty damn cool, and try that doughnut shop that I've been drooling over on Instagram for months.

2. Make more time to see friends (those that bring joy to my life).

3. Make career choices and steps that contribute to my lifelong goal. Put in the extra hours if needs be, and voice my opinions and ideas when needed.

4. Exercise. I've always been pretty good with this one, but I want to change up my exercise routine this year. I've been stuck in a rut for a while doing the same stuff over and over, so maybe I'll try out a new class or start exercising with a friend, this will boost my moral and get me seeing some progress. 

5. Diet. when people hear the word diet they so often think about cutting their calorie intake and taking out all your favourite fatty and sugary foods. Well, I'm not talking about diet in that regard, I'm talking about changing my diet to a healthy and sustainable one. Since the winter months started to creep in I often find myself reaching for ready meals, quick and easy right? Well, my skin and energy levels have definitely been paying for it. I'm going to try my hardest to cook all my meals from scratch, and make sure that I've got a hell of a lot more fruit and veg in my daily diet, because I've noticed a mental change since putting this into action since Jan 1st (yes after devouring a tube of smarties to help cure my hangover from NYE). I'm even going veggie for the majority of my meals- also a great way to save some extra dollar (another goal of mine for 2018!).

So there you have it. New Year... more me!
 

Working Out for Busy People

After graduating last June I wrote a few blog posts on 'How to Exercise at Home' and 'How to Achieve A Good Gym/Work Balance'. Since then I have moved from being the My Baba Editorial Assistant to a Product Stylist for good old Net-A-Porter, a job that isn't your standard 9 to 5, but rather 8 to 6, although I can't complain as I now have a 4 day week! I've also just moved from home to my new place, and have joined a fab new gym called Bounce. I thought I'd do a little fitness post, as I haven't in so long, to celebrate my new membership!
 
 On my extra day off I try to get to the gym in the morning, in addition to a workout session at the weekend and Yoga practice every Wednesday Rules. I've realised that getting yourself to the gym 3 times a week just isn't always possible for everyone, so I thought I'd write a post for those of us who are only getting to gym 1-2 times a week, and how to get the most out of your sessions. 

1. Train Full Body: 

If you are only getting down to the gym 1-2 times a week you want to be maximising each session by hitting your whole body.

2. Use Compound Movements:

 target the largest muscle groups as this will burn more calories and get most out of the session: think pushes, pulls and squats.

3. Superset Movements and Use Circuits: 

Save time, allow you to work your whole body without being there for hours, this also keeps the intensity high, keeping your heart rate up, meaning you will get cardiovascular benefits as well as strength gains.

4. Train Core Stability Not Abs:

 to be the most efficient, work to stabilise your core, not just doing 1000s reps of crunches which work the superficial muscles. Work the functional ones to get the benefits that a strong core gives you (reduced back pain etc).

5. Finish off with Some Sprints:

 To maximise cardio benefits as well as strength training, jump on a bike or treadmill and push out 4-6 all-out sprints for 20 seconds, taking as long as you need to recover between, but make sure you are going full-out during the sprints. This finisher will have your heart rate through the roof, just make sure to bring a sweat towel!

Here's an example session that I am using at the moment:

Strength Circuit 1

3 sets of:

Squats with Barbell x10

Bench press with Dumbbells x10

Bent over rows with Dumbbells x10

(Resting 1-2 minutes between each set)

Strength Circuit 2

3 sets of:

Stiff Leg Deadlifts with Barbell x15

Standing Dumbbell Shoulder press x15

Machine lat pulldown x15

(Resting 1-2 minutes between each set)

Core circuit

3 sets of:

-Plank on Swiss Ball for maximum hold

-Russian twists with medicine ball x15 each side

-Super-mans 3-5 on each side 

HIIT Cardio(Bike or Treadmill)

Start with a 2-3 minute warm up to get the blood flowing

Perform 4-6 all out Sprints for 15-20 seconds

(Rest as long as needed between Sprints)

Take a 3-5 minute cooldown on the machine

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.

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.

My Workout Playlist

Hey Guys! As i've had a recent change of gym I thought I'd share my new playlist with you to give a taste of the sorts of songs I use to keep myself hyped on a workout...

1. Work : Rihanna & Drake

2. Missing : EDX, Mingue 

3. Breathe : Wilkinson, Shannon Saunders 

4. Lush Life : Zara Larsson 

5. White Tiger, The Heaveytracker Remix : Izzy Bizu, Kano 

6. Stay : Kygo, Maty Noyes

7. Good Times : Ella Eyre

8. Something Special (into you) : Fastlane 

9. Ex's and Oh's : Elle King 

10. Alive : Chase & Status, Jacob Banks 

SUPERSET

1. Breakn' A Sweat : Skrillex, The Doors, Robby Kreiger

2. Go : The Chemical Brothers 

3. Better Love : Foxes 

K. 

Kick-start 2016!

Every year we stuff ourselves with festive pies and puddings and then swear that in the new year we’ll either keep to our new strict diet, quit an unhealthy habit, take up a new hobby or improve (or for some people start!) our exercise routine. Well it’s fair to say i’ve dabbled in my fair share of gym classes, so here a few of my top picks, in case you’re wondering what to have a taste of…

Legs Bums and Tums

A great class to try out if you are looking to introduce an hour of high intensity exercise into your weekly routine. These classes aim to one up, firm up and burn fat from your tummy, hips, thighs and bottom, often held in-time to energising pop/dance music, which personally gets me through the session.

Yoga

My personal favourite! If anyone is stressed out from revision, work, coursework, or just life in general, get yourself to a yoga class! a calm and soothing class, but not one for people looking for a hardcore workout. a fuse of the body and the mind to build your core and maintain a healthy state of mind.

Pilates

These I am not so very fond of, although I have various friends who swear by Pilates, it’s definitely not for me. Often compared to Yoga yet vastly different in terms of character, for those who are looking at developing strength balance core and coordination and aren’t scared of a tough workout.

Body Combat

a high-energy martial arts-inspired workout that is often held to up tempo pop/dance music. Another one of my favourite classes, high intensity, energising and great for releasing stress, anger or any other emotions. a definite must for a hard core full body workout!

In the upcoming weeks i'm going to have a go at a few sessions of kick-boxing to sessions to see if it tickles my fancy as a new hobby! i'll keep you all updated!

K.

Fall Fitness Tips

As september slowly creeps upon us, and we return from our travels and holiday antics you can’t help but think ‘where did the summer go?’ but following this thought quickly follows the ‘what happened to my tummy?’ ‘maybe I had a few too many treats on holiday’. 
Whilst some people may be motivated to jump straight back into their weekly gym routines, I feel rather sluggish and weak. I’ve realised that by rewarding myself with brand new (and rather colourful) gym gear, I feel more excited to get back to my motivated and healthier self. I believe that by spicing up your gym fashion, you may too find yourself more willing to go for that run or get on that treadmill. 

Here are a few of my purchases that have made me eager to strut my stuff at the gym… 

But my post does not finish here, I (with help from my boyfriend who is luckily a personal trainer) have come up with my top 5 exercise tips to help you out this September: 

1-Slow and steady doesn't win the race! Add sprints and circuits to your workouts rather than hours and hours of cardio for the most bang for your buck. Try circuits with short rest periods to keep that heart rate up and get you burning more fat, and add some sprints at the end to finish off!

2 - Keep hydrated, your body needs water for most of your bodily functions and sweating from exercise can drain your bodies supplies

3 - No gym? no problem! If you can't get yourself to a gym, you can work out pretty much anywhere. Simple body weight circuits can be a quick and effective way to burn some calories and get your body moving at home, the park or even at your office during your lunch break!

4 - Weight a minute! don't be afraid to use the free weights and resistance machines, weight training will raise metabolism and help you burn fat throughout the day - and don't worry, you won't turn into a she-hulk!

5 - Shake a leg! Your thighs are the largest muscle in the body, and therefore they get through a lot of calories during exercise. Try performing squats, lunges and deadlifts to work those legs and get your body burning off fat.

 K.