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!

Bangin' Booty: Going for Glutes

Second post of the year here - I feel I've been slacking slightly but sometimes you can lack inspiration. I've been working hard on some personal stuff, getting a new job and making sure my head is in the right space. 

I haven't done a fitness-based post in a while and thought I'd treat yah! 

I don't often separate upper and lower days at the gym - mostly because I get soooo bored when isolating upper and doing back/arm stuff on its own. Don't get me wrong though, I LOVE a booty workout and when my legs feel like jelly the next day I know I'm doing something right! 

Soo here are a few things that I do to get the pump going... 

1. Russian Split Squats

2. Jumping Squats alt with Squats & lift with dumbbell 

3. Partial Deadlifts

3. Glute Bridges alt with Hip Thrusts

5. Mountain Climbers alt with Hip Extensions 

6. Seated Leg Curls

7. Lying Leg Curls 

  

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. 

Foodie Fresh: How I've Changed Up My Diet

With so many of my friends changing up their eating habits and becoming Pescatarian, Vegetarian, and even Vegan, I took a step back and started to analyse my own diet. 

This started whilst I was on holiday with my family in February. My sister had previously tried out a Vegan diet around November time, but by this point had found her happy balance by becoming a Pescatarian. I decided to try it out and join in whilst I was on holiday, and traveling around Thailand and the Maldives actually made a Veggie diet fairly easy. I'd been playing with the idea for around a year as my best friend has been Vegetarian since she went traveling. I've always been aware of gross animal farming and the mass effect that it has on the earth, but let's be honest, for those of us that love the taste of meat taking that first step is bloody hard!

Now I'm nowhere near a saint for doing this, there is no way I could become vegan, I love cheese and milk too much (and wine and beer), but taking the time to observe my diet and make a few changes has for sure left me feeling fitter and more energised. 

After a few months of going full-out Veggie, I've found myself a middle ground. I realised that after a while my meals became a lot more carb-based as I was trying to fill myself up without having meat. So with a bit of trial and error, I have now decided to include fish in my diet to try and find that balance.  

I know that for sure I am a lot happier with cutting down on my beef intake and that by making these dietary changes I eat A LOT more fruit and veg a day, dare I say more than my allotted 5... and I'm feeling a lot better for it. So keep your eyes peeled for a good few recipes coming your way. I'm really into my veggie burrito bowls, baked cod, chili and prawn tagliatelle and aubergine curry!

Fast Fitness: Full Body Workout

My New Year's resolution is still going strong! I'm hitting the gym 2-3 times a week and practicing yoga at home an additional 1-2 times. I have also recently changed up my training routine by increasing my reps and introducing a bit of cardio (I HATE CARDIO). I'm working on getting leaner for my May trip to Malta, so I'm eating more fruit and veg, and am pumping that iron. I thought I'd share one of my sessions with you guys, so you can follow this routine, or pick and choose the parts that you like...

Squats 6-8 x3

Bent over row 18-20 x3

Stiff-legged deadlifts 15 x3

Standing shoulder press x15 - flies x10 - x3

Cable legs 10 each leg x3

Bicep curls with bar 10 x3

Glute holds 20 x2

Leg curls 15 x3

Feel free to use whatever size weights you feel comfortable with for these exercises - the trick is to maintain your technique, don't let this suffer because you are trying to go too high in weight! 

Finish the session off with some HIT training on a bike, cross trainer or treadmill. 20-30 seconds sprinting 30-40 seconds even-paced for a minimum of 5 minutes.

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

Fat Buddha Yoga: Round 2 - The Ministry Of Sound

Last Tuesday I took part in my second Fat Buddha yoga session, and this time it was at The Ministry of Sound! Having only ever been to The Ministry for clubbing and partying reasons, it was a weird feeling to be back again to relax, unwind, and take part in this wellbeing fitness session. The class was completely full and before we started I was slightly worried about the amount of space per person, but the thought also crossed my mind that if there were so many yogis attending then it must be a pretty damn good class! ...

The class, held by Jessica Skye, was full of bumping basslines and relaxation, but unlike my last class held in The Old Truman Brewery, it was quite a tough workout! In my first session, I experienced mindfulness, relaxation, calm, soft and slow breathing along with some fairly easy movements- a great way to ease myself back into yoga. The Ministry Of Sound session was an intense class, it achieved a place of mindfulness and relaxation, but also provided positions of deep flexibility, core strength, and a full body workout- this was my sort of class!...

All-in-all this class was an absolute dream. I love attending sessions where I can push myself to a degree of my own choice, they provided several levels of intensity from beginners to pro, as well as entering a space of calm where I could then lose my thought for a good hour out of my week, leaving work and worrying locked in a box for that short amount of time. I will definitely be back again for my monthly portion of yoga, and can't wait for the new year when this session will be available every week!...

Thanks so much Jessica and Fat Buddha! 

Love,

K.

Falling Back Into Love: Fat Buddha Yoga

It's been a while since I've spent my time in deep breathing, relaxing, and finding my inner core, but Wednesday evening I fell back in love with an old flame, yoga. Not only did I spend approximately 75 minutes in my first ever Fat Buddha Yoga Jam, allowing my mind to be truly at ease and focus purely on my body in it's simplest form, this special session was raising money for Breast Cancer, a cause that is close to my own- and I'm sure many other people's- heart. 

I've followed Fat Buddha on Instagram for quite a while now, and this special session enticed me to take out my old yoga mat and try again, and to be honest I don't know why I ever stopped! I know it's not everybody's cup of tea, but I find that it's the perfect way to destress and give my mind a break from whatever is going on in life. When it all started I feared that it was going to be a bit to 'hippie' for me, but the instructor was amazing and focussed mostly on breath and 'surrendering' yourself to each movement. I didn't quite have an out of body experience, but I allowed myself to connect with all of my senses and truly relax for an hour- and if you know me that's a big deal! I'm already looking to book my next class, and although I won't be able to attend a session once a week, I will be trying to book onto one at least once a month. 

'You don't know how strong you are until you have to be' 

I would recommend these classes to anyone looking to get fit, relax or just meet some really nice people! 

Love,

K.

Brand Of The Week

Hi Guys, sorry that I've left it a little over a week to write my next installment in this series! I was away on holiday and have just got back into the swing of work. 

This week I am happy to announce that my chosen brand is...

CocoPro

These high protein drinks are absolutely delicious! I was a bit reluctant to try them at first as I'm not the biggest fan of coconut water, but as this supplement is mixed with whey protein and natural flavourings it tastes just like a yoghurt drink (with a slightly thinner texture)! I've been using it for when I'm on the run and don't have enough time to eat a snack and as an extra protein boost throughout the day, as I often struggle to get enough in my diet! 

I'd highly recommend this product! It's so yummy!

K. 

My Gym Routine: Booty Workout

Hey guys, I'm really excited for September and getting back to hitting the gym hard! I let my gym routine slip a bit over the summer, and now it's time to get back into the swing of things. I thought I'd share one of my workouts with you for some gymspiration! 

Weighted Stiff-leg Deadlifts (bar or free weights) 3 X 12-15

-

Ski Side Squats 3 X 6 each side

-

Kneeling Squats with bar 3 X 12

-

Single leg Glute Bridges 3 X 12 each leg

-

Single leg Step-Ups (the higher the step the better) 3 X 10 each leg

-

Barbell Squats 3 X 12 

Hope this helps anyone out looking for some fitspiration! 

K.

How To Workout At Home

Sometimes getting yourself to the gym can be a right hassle, so on those days when I really don't have the time to get to the gym or want to add in some extra exercise without having to go anywhere, I use my simple home workout circuits. These are a great way to add a short burst of exercise into your day, either in your living room or in the garden! If you have weights at home don't be scared to add these into the routine, if not don't worry, these circuits will get your heart rate up and have you out of breath in no time, but don't forget, it won't help if you don't push yourself! 

Circuit 1 (X 3)

 Mountain Climbers: 20 seconds sprint

Sit Ups X 20

Donkey Kicks X 20 on each leg

Box Press Ups X 20

Glute Bridges X 20

Circuit 2 (X 3)

Plank: 45 seconds - 1 minute

Lunges X 20

Jumping Squats X 10 

Triceps  Press Ups: until fail

The Rude Health Product I Swear By

Breakfast is always a super stressful meal for me, If I can grab something whilst running out the door then perfect! Most days I won't even give myself time to have breakfast, which is stupid because missing the first meal can mess up your food plans throughout the rest of the day. I can't help it, if I can have five more minutes in bed, then I'll take it! If I have enough time I will occasionally make myself a bowl of cereal or have some yoghurt. 

But I'm about to share my all-time breakfast secret, a Rude Health product that I now swear by and would miss breakfast almost every morning without... Rude Health Smoothie Oats. 

These drinking oats are great! Scoop a few spoons into a shaker, mix with your choice of ingredients (I like honey, banana and milk), and hey presto! Unlike other oats these quickly dissolve into your cold drink and create a smooth texture, rather than the lumpy and bitty texture you get after blitzing your normal oats. So there you have it, a great way to have a quick and easy grab and go breakfast, and it's not even expensive! The prices vary between £2 and £3 in different stores, including Waitrose, Morrisons, Holland & Barratt and other health food stores!

K.

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.

Bonkers about Baking

Hey guys! I haven't done a post like this before, but i'm always wanting to try new things. I want to share some of my favourite baking recipes with you, along with a playlist to keep you motivated whilst you're tinkering away in the kitchen. Hope you enjoy!

1. Blueberry Muffins

135g white sugar
1 large egg
112ml vegetable oil
75ml milk
1 tsp vanilla
62.50g all-purpose flour

1 tsp baking powder
a pinch of salt
120ml of natural yoghurt
 Half a pack of blueberries

Bake at 190c for around 25 minutes. Sprinkle white sugar over the top with 10 minutes to spare

2. Chocolate chip and almond cookies 

125g all-purpose flour

1/4 tsp Baking powder

1 tsp Baking soda

1 cup Brown sugar

230g Chocolate chips

100g Granulated sugar

1 tsp Salt

2 tsp Vanilla extract

112 Butter butter

Cook at 180c for 8-10 minutes

3. Raspberry and Banana Bread  

• 1 Egg

2 Bananas

• 88g of raspberries 

• 210g all-purpose flour
• 1 tsp Baking soda
• a pinch of Salt
• 150g Sugar
• 1 tsp Vanilla extract
• 75g Butter
• 75ml natural yogurt
• 
  
• Mix all ingredients with a hand blender, then add the raspberries at the end if you want them whole, or mix if you want the loaf to be a pink colour 
• 
  
• Bake at 180c for around an hour 

4. Lemon drizzle loaf 

3 large eggs 170g
self raising flour 170g
caster sugar 170g
poppy seeds
unsalted butter 170g
Zest of 2 lemons
1 tsp of baking powder
The Drizzle:
Juice of 2 lemons 
110g powdered sugar

Bake at 180c for 30-35 minutes at 

5. Raspberry and white chocolate muffins 

135g white sugar
1 large egg
112ml vegetable oil
75ml milk
1 tsp vanilla
62.50g all-purpose flour

1 tsp baking powder

a pinch of salt
120ml of natural yoghurt

60g white chocolate
60g raspberry 

Bake at 190c for around 25 minutessprinkle white sugar over the top with 10 minutes to spare

Music for your making... 

1. Send me on my way - Rusted Root 

2. How D'yah Like your eggs in the Morning - Dean Martin & Helen O'Connell

3. Banana Pancakes - Jack Johnson

4. Brown Sugar - The Rolling Stones 

5. Pour some sugar on me - Def Leppard 

Enjoy! 

K.