Weight Loss 

Beach Children: Love this beach landscape in Omaha. All coloured in Lightroom, I…

Beach Children: Love this beach landscape in Omaha. All coloured in Lightroom, I like the graphic nature of the towel. See my Lightroom blog for before & after shots. The link is on my profile page. ► Follow me on Tumblr !! I love this beach. Check out more vacation pins at vacationpins.com Source by vacationpins

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Weight Loss 

Dog / Animal: I really like the colour and slight amount of blur in this, would …

Dog / Animal: I really like the colour and slight amount of blur in this, would be a nice puppy dog book cover! Check out my Lightroom blog for before & after shots. The link is on my profile page. ► Follow me on Tumblr Funny animals.like? Source by guzman0875

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Weight Loss

I wish to introduce you to a powerful tenet which gives rise to whatever it is you’re attempting to achieve along with your physique is not external, yet contained within your mind. The vital to dropping weight is determined by exactly how you attach meaning to it – the thoughts and emotions associated along with it. Weight loss implies removing something unwanted or unhealthy i.e. excess physique fat. exactly what if we re-framed it in our minds as an expression which affirms the adhering to instead; allowing our physique to…

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The fit lifestyle with Cassey Ho

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Tired of starting a diet every summer of every other Monday? We chat to blogger Cassey Ho about how she stays fit and healthy all year round. Take note.

Aim for balance with food: I allow myself a YOLO (you only live once) meal once or twice a week. But the rest of the time I eat clean, enjoying lots of plant foods, fresh produce, grass-fed meats, wholegrains and unsweetened beverages. I try to eat carbs, protein and healthy fats at every meal to keep me full and energised. The one thing I minimise is dairy – it makes my skin break out. I also avoid foods high in sodium, saturated or unhealthy fats, chemicals and preservatives, additives and colours.

Lose the rules: Going on diets or strict meal plans just doesn’t work for me. I always crave the foods I’m missing out on, and once that ‘diet’ is over, I want to binge on the foods I was restricting. Over time, I’ve learned to eat in a balanced way – that way I no longer have crazy cravings for junk food that cause me to binge and feel guilty.

Avoid extremes: When I was prepping for my bikini competition several years ago, I was put on this crazy diet of only eating about 1000-to-1200 calories (around 4, 200kJ) a day while I was working out for four hours a day! As a result I felt tired, irritable, angry and frustrated. My mind was foggy and I couldn’t concentrate. I was labelling food as ‘good’ and ‘bad’ and felt like I was trapped in food jail. For eight to 10 weeks I endured this crazy plan. I did the bikini competition with my new, lean body, and then I decided to go back to ‘normal-healthy’. But when I tried to introduce a variety of foods back into my diet, like brown rice, quinoa and different types of protein, my body did not like that at all. It acted like a sponge, soaking everything up. 

For the next three years, I gradually gained weight. And there was nothing I could do to stop it. During this time, I was still working out really hard for about one hour a day, but my body just didn’t respond. It rebelled. It was seriously frustrating because in my mind, I was doing everything right. Diet and exercise should equal weight loss or at least weight maintenance. But because of the damage and stress that I put my body under during that bikini prep, my hormones became unbalanced and I am still getting back to normal.

Aim for more sleep and less stress: I learned a lot from my bikini comp experience. Cortisol, the stress hormone, increases when you significantly lower your kilojoules, over-exercise and/or don’t have enough sleep. And cortisol plays a role in increasing abdominal fat, more specifically, lower-belly fat. This stress also decreases leptin, the hormone that controls your appetite. So you feel extra hungry all the time and it’s likely that you may crave those carbs and high-fat foods. That’s exactly what happened to me. Getting enough sleep, eating sufficient kilojoules and taking time to de-stress and relax are really important for your waistline and wellbeing.

Treat yourself: When you deprive yourself of cake or ice-cream, you start to think about them all the time and that leads to bingeing. Instead, I allow myself treats – in moderation. And because I know I can have them from time to time, I don’t crave them or eat more of them than I should.

Focus on health, not weight: I rarely step on the scales anymore because I know that my weight does not tell me how strong or fast I am. When I’m at my healthiest, I can tell by how I feel. When I am consistent with my diet and workouts, I am happy, motivated and energised. When I start to feel sluggish and drained, I know that my eating habits may be off and my workouts aren’t as routine – so I address that.

Use the seasons: What I love about the changing seasons is that they allow me to prepare myself for fresh beginnings four times a year. So with each season I see a chance to refocus and find a new rhythm and routine to optimise my health goals. I also try to rediscover delicious seasonal flavours to keep my clean-eating habits on track.

Keep exercise simple: You don’t need big shiny equipment to work out. Simply walking or taking the stairs can help you lose weight and maintain a healthy body. There are also endless exercises you can perform at home to sculpt your best body. For my POP Pilates exercise I just use a yoga mat to cushion my body against the floor. Then all the exercises use my own body weight to stay fit. If you’re not enjoying your exercise routine, try something else. Exercise should never be a chore – it should be something you always look forward to and then you don’t want to skip it. You shouldn’t have to work for hours a day to enjoy results. When I started combining HIIT with POP Pilates in my new PIIT (Pilates intense interval training) program my body strengthened and increased endurance like never before – and it’s only 28 minutes a day!

Head over to Cassey Ho’s Instagram for more!

 

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8 essential tips for dyeing your hair

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Are you in need of a hair revamp? Before you jump on the boxed hair dyes, here are eight things to keep in mind before you dye your hair at home.

1. Check the ingredients

Filling your car with the wrong type of petrol can cause serious damage to your vehicle, so it’s important for you the read the signs. The same concept can be applied to dying your hair. According to Vince Sferlazza, owner of Vince and John New Image Salon in Melbourne, it’s crucial to check how many chemicals are in the hair dye to avoid damaging your locks. “The fewer chemicals there are, the better it will be for your hair, so always be sure to check,” says Sferlazza. “Strong chemicals like ammonia shock the hair shaft open, leaving it looking dry and dull after a colour. Herbatint hair colours gently open the shaft of the hair to deposit colour while maintaining the shine and health of your hair.”

2. Opt for natural botanicals

Hair dyes that contain natural botanical ingredients help to restore moisture throughout the dyeing process. “It’s a synergy between nature and technology; different botanicals have different uses,” says Sferlazza. “They can protect the scalp, add shine, moisturise the hair and skin, enhance colour, strengthen and soothe. So ensure that all your hair products are enriched with certified organic extracts.”

WHF pick: restore moisture with Herbatint’s range of hair dyes, which contain aloe vera to protect and nourish, and meadow foam to moisturise and add shine and condition.

3. Select your colour wisely

To find a shade that suits your complexion, Sferlazza recommends picking a colour that’s a few shades lighter or darker than your natural tone. While you can play it safe with the base colour, don’t be afraid to have a little fun with highlights. “You can always play with tones, add some warmer tones, like copper and mahogany, or cooler tones, like ash, to your natural colour to enhance your skin tone.”

4. Prep your space

Before you embark on a DIY colouring session at home, ensure you’ve prepped your space and have the right equipment. “Make sure surfaces are covered and you have all the right tools for the job: a colouring cape, old towel, measuring cup, tint bowl, tint brush and a comb,” says Sferlazza. “And make sure you aren’t wearing your Sunday best when you’re applying your colour.”

5. Read the instructions

While this seems like an obvious tip, you’d be surprised how many people don’t actually read the instructions from start to finish. And perform a skin test to ensure you don’t have an allergic reaction to the product.

6. Show your locks some love

So, you’ve dyed your hair and you love the new colour, but the hair care doesn’t stop there. It’s important to use products that will nourish and restore moisture. “It’s in your best interest to invest in products containing natural ingredients to restore the hair after colouring,” says Sferlazza. “Allow yourself five to 10 minutes when washing your hair to leave the Herbatint Royal Cream Conditioner on as an intensive regenerating treatment.”

WHF top pick: Herbatint’s Normalising Shampoo and Royal Cream Conditioner. Enriched with aloe vera, jojoba and wheat germ, it nourishes and revitalises dry, damaged and colour-treated hair.

7. Space out your colouring

It’s tempting to reach for the colouring brush as soon as re-growth starts to show. But Sferlazza advises waiting a minimum or four to five weeks between colourings to allow your hair enough time to repair itself.

8. Practise long-term hair care

While many will admit to getting extremely irregular haircuts, they’re vital for healthy, glossy hair. Sferlazza recommends getting regular haircuts every six to eight weeks and using a good-quality hair brush. Also, avoid overusing hair dryers and straighteners, but if you are using them, always use a heat-protecting serum or cream.

WHF pick: TEK wooden hairbrushes help stimulate blood flow to the scalp, promoting hair growth.

Discover more about Herbatint’s philosophy and you’ll be on your way to having lucious, healthy locks.

 

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How to use your resistance bands for recovery and toning

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.

Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.

“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.

“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”

While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.

Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.

“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.

For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working. For a toning-style session, ensure high reps (15 to 20) with little rest in between sets.

For recovery: Resistance bands are particularly useful for deepening the stretch of large muscle groups, such as the legs and back. Try this exercise for the hamstrings: lying on the floor, loop the band around your right foot and grab onto the band ends to create tension. Straighten the right leg as much as you can – think a deep stretch but not to the point of pain – and keep the left leg on the floor. Gently pull the right leg back towards you, stretching the back of the leg. Hold for 15 to 30 seconds before switching sides.

Words and workout by Ashley Azevedo.

Photography by James Patrick.

NEXT: Recovery is just as important as working out. Check out these top post-workout tips.

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Fitness model healthy food swaps

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

If you’re struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below.

Bianca Cheah 

bianca

Fitness website founder and model  //  Sporteluxe.com and biancacheah.com.au

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.” 

Cow’s milk 

»

Lactose-free almond or soy milk

Green vegies 

»

Green juices (broccoli, broccolini, spinach, cucumber)

Sugar 

»

Honey

Dried fruit  

»

Fresh fruit

White carbs 

»

Quinoa, brown rice, sweet potato

Bland food 

»

Flavoursome food (spices)

Fruit juices

»

Water

Wine

»

Biodynamic and organic red wine

Pasta

»

Steamed broccolini

Milk chocolate

»

Chocolate-covered goji berries

 

Sophie Guidolin

sophie

fitness blogger  //  sophieguidolin.com.au

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)

»

Water

Brownies

»

Protein brownies

Flour pancakes

»

Quinoa pancakes

Cake

»

Low-carb cake (e.g. coconut flour)

White rice

»

Couscous

 

Emily Skye 

emilyskye

Fitness model  //  emilyskye.com

“I don’t eat sugar except for a little natural sugar in fruits and vegetables and barely eat any starchy carbs, but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products except for natural yoghurt and cottage cheese as they’re lower in lactose, which I’m sensitive to. I avoid processed foods, artificial colours, flavours and preservatives. Swap low-fat foods, which usually contain a lot of salt, sugar or other additives and chemicals, for full-fat foods, which can be more filling and often contain less additives.”

Alcohol

»

Pure water

Processed carbs

»

Complex carbs (brown rice, quinoa, oats, sweet potatoes)

French fries

»

Sweet potatoes

Burger buns

»

 Portobello mushrooms 

White rice

»

Quinoa

Lasagne sheets

»

Eggplant

Spaghetti

»

Zucchini 

NEXT: Craving fast food? Here are few sneaky fast food alternatives. 

 

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Your path to healthy skin

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Looking for natural remedies to treat acne, eczema and other skin conditions? The dermatologist and nutritionist share their expert tips.

 

The experts show us how to optimise your diet for clearer, healthier, brighter skin. 

ACNE

» Dermatologist says: “Look for products that are non-comedogenic, so they do not block pores or cause acne. Key pore-clearing ingredients include salicylic acid (beta hydroxy acids) and many vitamin A products. Also look for anti-inflammatory components such as benzoyl peroxide, zinc and niacinamide. You should look for products that are not too creamy or rich. Even without pore-blocking ingredients, oily or excessively moisturising products will have a detrimental effect on the skin. Go for mineral make-up and combination creams like BB and CC creams.”

» Nutritionist says: “Consume a diet low in added sugars and avoid all highly refined, processed foods. Consume three to five cups of bright-coloured vegetables per day and consider supplements such as zinc, vitamin A and vitamin C. There are also natural, DIY methods. Antibacterial tea tree oil and witch hazel are often used on acne-prone skin. Or try combining sea salt and coconut oil and using as a natural exfoliate scrub for congested skin.”

ECZEMA 

» Dermatologist says: “Corticosteroids or calcineurin antagonists may be used to help reduce inflammation and itch. Antihistamines may also help reduce the itch, while antibiotics may be required if infections are severe. Stick to cotton clothing, avoiding wool and synthetics, and you can also use wet dressings to help soothe the skin and reduce itchiness. Cosmetics are best avoided, but if necessary, look for ones that are hypoallergenic. Generally, food avoidance is not useful, but avoiding dairy products, nuts, eggs, chocolate, citrus fruits and wheat products may help.”

» Nutritionist says: “Implement an elimination diet to determine possible food triggers, consume an anti-inflammatory, plant-based, whole food diet and consider supplements such as fish oil, vitamin E and probiotics. For eczema, coconut oil may also be of benefit as it’s deeply moisturising and improves skin barrier function. Honey is also great, incorporated into a DIY face mask. It’s antibacterial and a humectant, attracting water to help keep dry skin hydrated.”

COLD SORES

» Dermatologist says: “Overtopical astringents and topical Zovirax (acyclovir), cold sores are best treated by oral treatments of anti-virals like acyclovir, valalcyclovir and Famciclovir.”

» Nutritionist says: “Address aggravating factors like food, lifestyle and stress. Avoid chocolate, peanuts and almonds and try to manage stress levels. Start incorporating foods that are high in lysine such as fish, chicken, beef, lamb, cheese, beans, brewer’s yeast and mung bean sprouts and take supplements like lysine, zinc and vitamin C.”

PSORIASIS 

» Dermatologist says: “There is no single treatment that will cure psoriasis. However, it is possible to control it and sometimes clear it. Certain medications can slow down the rate at which the skin cells are produced, but it takes several weeks for your condition to improve. Sunlight helps to clear psoriasis, which is why it usually improves over summer. Remember that psoriatic skin is more easily damaged than normal skin, so you may need to consider skin protection if your job involves hard, manual work.”

» Nutritionist says: “Look into possible food sensitivities and avoid potential triggers such as alcohol, gluten and dairy. Consume three to five cups of fresh vegetables per day and include turmeric, garlic and ginger. Supplements to take alongside may include fish oil, digestive enzymes, vitamin E and vitamin A.”

Check out our health and beauty section for more tips and tricks.

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Model turned personal trainer and nutritionist – getting to know Sophie Gray

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Sophie Gray got more than she bargained for when she set out to forge her place in the modelling industry and came back with restrictive eating habits and a workout timetable that bordered on obsessive.

A quick life reset and this holistic nutritionist and personal trainer now inspires others to live happily and healthily with her personal workout plans, colourful recipes on Way of Gray and more than one laughing-fruit-selfie.

 

Her career

“Believe it or not, I’m actually not crazily into fitness. I work out because I know it’s good for my body and that’s exactly why I chose to pursue a career in healthy living – I felt like the industry was making it seem like you had to be all or nothing, all the time. I wanted to show women that you can be more casual about fitness, have fun and still see incredible results.”

Her fitness regime

“I work out no more than four days a week, for about 45 minutes at a time. I do bodyweight exercises focusing on full body movement. I love training my core and getting my heart rate up. I also attend yoga classes as often as possible.”

Her nutrition

“I absolutely love food and eat an abundance of fresh, natural foods every day. I love acai berry bowls, smoothies and raw chocolate. Sandwiches are also a favourite of mine. I never count calories.”

Behind the scenes

“When I first got started, I was obsessed with my legs looking a certain way. I have always played sports and so my legs are/were muscular. I didn’t understand that you can lose weight, but you can’t change your body’s natural shape.

“The one thing I like to make clear through my Instagram is that I cry just like everyone else. The smile you see through my channel is genuine, but I also have my down days – days where all I want to do is sit on the couch, eat cookies and cry. I think these days are necessary to enjoying the good ones.”

Looking for more fitness inspiration? Check out these 7 Instagrams to follow now.

 

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Must-visit spa retreats in Victoria, Australia

Want to escape the city buzz or relax in exclusive inner city getaways? There’s plenty to experience in Victoria.

 

PURE LUXE

Spa de Marrakech

The place: A traditional Moroccan bathhouse in Victoria’s picturesque Yarra Valley. There’s a steam temple, and treatments include colour therapy sessions, aromatherapy massage, radiant facials and exquisite dining. At the centre, you’ll find a Roman bathhouse where guests can relax in hot mineral spring water. It’s the perfect setting for a girls’ getaway, romantic couples retreat or solo R ’n’ R.

The experience: After your aromatherapy massage or facial, indulge your tastebuds with a Moroccan feast comprising tagines, pastries, harira soup and Persian love cakes prepared by the in-house chef.

Details: 14 Mountain Crescent, Montrose, (03) 9737 0413

Lavanya Day Spa

The place: Whether you spend an hour or half a day at Lavanya Day Spa, your experience is sure to be second to none. Nestled inside the award-winning Captains Retreat B&B, Lavanya will have you feeling deeply relaxed the moment you walk through their door. With a penchant for premium quality and local ingredients, the treatments are good for the body, soul and planet.

The experience: Indulge with their signature Paprika Power facial and full body massage and escape for two hours into a haze. Paprika stimulates the natural circulation in the skin, working to detoxify, oxygenate and rejuvenate.

Details: 2 Ferguson St, Williamstown, (03) 9681 9587

WELLNESS

Peninsula Hot Springs

The place: Soak up the tranquil bushland surrounds and fresh air at Peninsula Hot Springs, Australia’s first natural geo-thermal springs. There are 20 different bathing experiences with both a social bathhouse area and secluded private area for chill-out time. Add on a luxurious treatment – from facials and salt scrubs to hot stone treatments and body wraps – inspired by traditional Aboriginal ingredients and techniques. You’ll quickly edge your way closer to inner zen.

The experience: The hour-long Mala Mapi treatment begins with an aromatic oil massage and desert salt exfoliation followed by a warm silky and mineral-rich Mapi mud mask and de-stressing scalp massage.

Details: Springs Lane, Fingal, (03) 5950 8777

Norbu Urban Retreat at The Olsen Hotel

The place: In the award-winning Olsen Hotel, Norbu Urban Retreat is a holistic wellness centre that integrates luxuriant treatments with an extensive range of health and wellness options. All treatments are designed to boost circulation, increase oxygenation to optimise organ function and remove toxins.

The experience: Try the signature Berry Refined Firming Peel by Eminence. The exfoliation aids greater penetration and absorption of the actives, with a yummy fruit cocktail of blueberries, raspberries and blackberries infusing the skin with antioxidants to tighten tissue. After one exfoliating treatment, your expression lines appear relaxed, skin is glowing, texture is smoother and skin is plumped.

Details: Mezzanine, The Olsen, 637 Chapel Street, South Yarra, (03) 9040 1199

 

NEXT >> 6 must-have beauty products for your gym bag!

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