Unislim

Its Womens Cancer Awareness Month, so think pink!

This is a time to think of yourself and of what your body is telling you.  This is a time to think about how well you are taking care of yourself.

Get a Beetroot Boost

Beetroot is not just a tasty salad accompaniment, it also boosts stamina, protects the heart and arteries, reduces blood pressure and is a preventative of osteoporois.

Super Smoked Salmon

Salmon is a great source of Omega 3 fatty acids, beneficial for reducing high blood sugar levels and for losing weight.  It also prevents the risk of heart attack, enhances the digestive system, reduces chances of cancers of the colon, prostate, and kidneys.

Watermelon

Refreshing and reviving, watermelon is 92% water, but that other 8 % is filled with good nutrition and amazing health benefits; so many benefits that we consider it a super food.  It cleanses the kidneys, along with easing inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Try work these fabulously coloured foods into your weekly plan, for a health kick that will keep you feeling well, as you drop those pounds.

Enjoy the finer and fresher things in life with UniSlims Food Maximizing Plan!

Sometimes, the smallest and simplest of changes can make the biggest difference to flavour and taste.  If these changes also help trim your waistline, you are on track to dead set success

Here are 5 Super Swap Foods to help you make better decisions, that will help you drop a dress size:

Salad Dressings

Swap jars of ready made salad dressings, for homemade ones.  Even something as simple as using lemon juice, pomegranate juice or balsamic vinegar can add fantastic flavour to your salads, without the killer calories!

Fries With That?

If you are eating out, swap that side of fries with a baked potato, or even better a crunchy side salad.  At home, why not try out some sweet potato fries.  Slice them like regular fries and leave in the oven until golden - you won't go back!

Croutons for Berries

Work fruit into your salad and we promise, you will be pleasantly surprised!  Dried fruits, like cranberries will add a delicious sweet flavour to your salad.  Fresh fruits also work great - peach and tuna work like a dream!

Ice Cream for Frozen Yogurt

If you enjoy a sweet treat after dinner, or on those warmer days (fingers crossed we will get some!), having some of your favourite FREE yogurt in the freezer will make for a guilt-free treat.  Leave it in the freezer until it starts to form crystals.  Serve with fresh berries for a a yummy yumz-free dessert.

Salty Snacks for Roasted Chickpeas

If you find that come evening time, you find yourself looking for a savoury treat, try this sneaky little trick! Rinse 2 cans of Rinse 2 cans of chickpeas. Pat dry with paper towels and add to a mixing bow.  Spritz them with some 1 cal spray oil and add 1/2 tsp each of  paprika, cumin and turmeric, along with a dash of black pepper and sea salt. Toss the chickpeas around the bowl until they are completely coated. Bake on a non-stick baking sheet in a hot oven for 30-40 mins turning occasionally. Delish FREE snack!

Why don't you take a look at your favourite foods and try find a Super Swap for them that will help trim your waistline! Post your creations on our Facebook page and we will try them out!

Isobel Tobin - Fitness Expert

For many people resistance training is a scary concept. For some, it inspires images of ’Madonna arms’; others may think that resistance training is ‘too complicated’. In reality, like most things, resistance training is very simple when you know how, and can be an invaluable weight loss tool.

‘Resistance Training’ refers to any exercise which requires your muscles to work against resistance. This could mean using weights, an elastic resistance band or your own bodyweight ie press-ups. Adding a little bit of resistance training every week will make your body burn more fat, it will tone up to give you a better shape, strengthen your bones and reduce the chance of injury.

Boost Metabolism…

Your ‘Metabolism’ is the amount of energy your body requires each day. The energy comes from food and is measured in calories.  So the basis of weight loss is to take in fewer calories than your body needs, so that it will turn to its energy reserves, which is your excess fat. Your body uses calories to fuel your vital organs ie. Heart, lungs, muscles etc. So as you sit here reading this article your body is burning lots of calories.

'Boosting your metabolism' means making your body require more calories to function, even when your sitting or sleeping. If you can achieve this, then you can speed up your weight loss because once you don't increase your calorie intake, the deficit between the food you take in and the energy required, increases.

Focus on the big ones…

I mentioned that your muscles use calories. So the idea is simple, the more muscle you have, the more calories you’ll burn. Adding resistsance training to your routine can increase your muscle and boost your mateabolism. But you need to be canny when you add muscle because you don’t want to look bulky or disproportionate. The trick is to work large muscle groups, where adding a little bit of extra muscle won’t make you look bulky, in fact it will make you look longer and leaner. So adding muscle on your upper legs, abdomen, back and shoulders and chest is far better than focusing on the smaller muscles of the arms, calves etc.

Start slowly...

If you are new to resistance training you dont have to rush out and buy loads of equipment. Many of the most effective exercises use your own body weight as reisitance. Start easy and you can always add in weights as you get stronger and more familiar witht the techniques. Resistance training gives you a great buzz and sense of satisfaction when youre finished.

Once you are confident with your techniques dont be afraid to make the exercises more challenging. Many people are afraid that if a reistance exercise is too difficult, or if a weight is too heavy, then they might become bulky. In fact, making the exercises challenging will give you greater results but the key is in the number of times you preform each exercise.

Know the lingo...

Most resistance programmes prescribe a number of ‘Repetitions’ (Reps) and ‘Sets’. For example you could do 2 Sets of 12 Reps, meaning you preform the exercise 12 times and then you take a break and before your second Set of 12.

At the begining of your first 'Set' the exercise should feel very managable, and as the muscles tire a little you can expect the exercise to become more challenging. For best results exercises should feel really challenging by the end of your last set.  It is the breakdown of sets and reps that determines how the muscles will form.

Get the look you want…

The ‘world’s strongest man competition’ is full of athletes who are very big and strong but have no muscle definition. They’re not fat, but their muscle is extremely bulky because they typically lift very very heavy weight in low repetitions. The weight is so heavy that the can only manage two or three reps.

Body builders, on the other hand, have large, extremly defined muscles. They achieve this look by typically doing six to eight reps of each exercise. So they lift slightly lighter weights but by their last rep they'll be really struggling.

Most UniSlimmers want slimmer, lean look where the muscles aren’t overly defined. To achieve this, you should aim to do 2 sets of 12 reps for each exercise, focusing on the big muscle groups. If you find that you can’t manage 12 then try to make the exercise easier. If you are using weights, you could remove the weight or make it lighter. If you are using your body weight there are lots of modifications to make exercises suit all fitness levels. If you find the exercise is still easy by the end of your second set, then its time to make it harder. You can add on weights or change the technique to increase intensity.

Check out my short videos of recommended resistance exercises that you can do at home, without weights.

Remember that resistance exercises help you to lose weight, look toned, strengthen your bones and prevent injuries. However if you already have an injury or joint problem, don’t embark on a resistance programme without medical advice. Furthermore, not all pain is gain. If you experience joint or back pain, stop the exercise and seek a professional opinion.

Isobel is a Personal Traininer and Stott Pilates Instructor. She trained with The National Council for Exercise and Fitness through the University of Limerick and then went on to study to an advanced level with Stott Pilates. She is also a certified Kettlebell instructor, Nike trainer and children's fitness expert.