Do you want a firmer bum, toned legs and a higher metabolism?

If your answer is 'yes' then read on

I'm currently doing a squat challenge: 100 squats a day for 30 days

Any kind of squats count - you can do them with a barbell, some dumbbells, even a kettlebell or the TRX... Or like I have done, the simplest form of them all, bodyweight squats.

Doing a hundred squats a day takes only a few minutes to complete when you're doing them with your own body weight only, so I'd like to think everyone who don't have physical limitations can take part in this challenge

I've been happy to see some of my PT clients take on the challenge too

Myself, like probably many others, I struggled with motivation about 10 days in, but I've started so I'll finish what I set out to do. After all, it's not difficult

Some days I've purely forgotten to do all of my squats (you don't need to do them all at once), but instead of regarding that as a failure I've just added what I didn't complete to the next day's total

Simples

You'll get a firmer bum, thighs and your metabolism will automatically increase because of the extra work you're doing with your muscles every day

Do 10 sets of 10 repetitions to begin with, of if that's easy, do more at once. Maybe you're already fit enough to do all 100 at once?! By the end of the challenge you could be!

Get on it! I'd love to hear about your experiences, you can always get in touch with me through my Facebook page or Instagram account

10 minute GUACAMOLE recipe

Here's my favourite guacamole recipe for you to try out - it's simple, super healthy and ready in 10 minutes.
Guacamole is high in monounsaturated fats, which are the healthiest kinds of fats in the world and actually help your body get rid of bad fats. Half an avocado a day can have amazing health benefits, just be aware of the calories that quickly add up!

The 10 Minute Body GUACAMOLE

1 ripe avocado (cut in half, remove the stone and spoon out the flesh)
1/2 red onion (finely chopped)
1 clove of garlic (minced or chopped very finely)
1 ripe tomato (finely chopped)
1 lime (cut in half, squeeze all the juice out)
Fresh coriander (torn), to taste
Pinch of salt and pepper

HOW-TO:

Add all ingredients in a bowl, mix together by mashing the avocado with a fork. Enjoy with corn chips, in a wrap with chicken and salads or as a sandwich filler.

YOUR 7 BEST FAT SOURCES

Fats.... lovely fats. Including good fats in your diet is so important for your body to function properly. It also helps your body get rid of bad fats. I made a simple list of my favourite sources of good fats -- make sure to include some in your everyday diet.

 

  1. Oily fish (salmon, mackerel... great for your brain)
  2. Extra virgin olive oil
  3. Nuts (not peanuts, nuts like walnuts, cashews, pistachios, almonds or hazelnuts)
  4. Seeds
  5. AVOCADO (the best possible types of fats found in nature... Eat your guacamole)
  6. Nut butters
  7. Eggs (the yolk is super nutritious and the egg white provides loads of protein)

 

There you have it! Do you think there's anything missing from this list? Just comment below. You can also add yourself to my team's Facebook group for all fat loss nutrition and exercise related support xx

5 SIMPLE NUTRITION RULES (for better health and fat loss)

I'll make it as simple as possible, because it's not supposed to be complicated. Nutrition is a topic which often gets people confused - there's so much contradicting information out there, and advertisers are shoving all sorts of bullshit (on top of the good information) your way constantly. No, you don't need the latest fat loss pills, superfoods, supplements or bullshit shakes they make you believe are good for you (often quite the opposite, actually). So how are you supposed to know how to eat to be healthier and to aid fat loss as well as you can? I want to make things clear and straightforward, so here's a list of the things that'll guarantee you'll get better fat loss results from training, as well as nourish your body optimally. No starvation, no restrictions, no fad dieting. Ever.

  1. Minimum 2.5 litres of water daily (plus tea/coffee on top if you like)
  2. Protein with every meal
  3. Vegetables (or fruit/berries) with every meal
  4. Healthy fats every day (avocado/oily fish/nuts/extra virgin olive oil...)
  5. REAL food 80% of the time (you'll recognise real food by checking out the ingredient label in the supermarket. If there's a single ingredient in it, it's real food.)

Dedicate the next 2 weeks to following these principles. You'll notice just how easy it is to lead a healthier lifestyle. Note, that I'm saying REAL food 'just' 80% of the time?! That's right, you can have #naughtyfood freely, as long as it's not the basis for your diet. It means being able to eat chocolate and drink beer, guilt free, WHILST losing body fat.

[[More about the Freedom Diet here]]

 

/Erika

BEST PROTEIN SOURCES for meat eaters and vegetarians

Protein helps you stay fuller for longer - it is the macronutrient with the highest satiety factor (over carbohydrates or fats). Protein also, very importantly, helps build and maintain lean muscle mass in your body, which is super important in keeping your metabolism high throughout your life, and helps in building and maintaining a lean body that burns fat effectively.

To oversimplify, if you are currently inactive, make sure you get an absolute minimum of one gram of protein per every kilogram of bodyweight, every day. So if you weigh 80 kg, you should aim to get at least 80 grams of protein daily. You can track your protein intake easily with an app like MyFitnessPal (by going to the nutrition section in your food diary).

 

Here's a simple list of the best protein sources:

  • Poultry (chicken, turkey...)
  • Red meat (beef, pork, lamb...)
  • Seafood (tuna, salmon, mackerel, prawns, scallops...)
  • Eggs
  • Dairy (yoghurt, cottage cheese, fromage frais, milk, cheese...)
  • Whey protein powder (not necessary, but great if you struggle to get enough protein in)

And if you're a vegetarian, here are the best foods to help with your daily protein intake:

  • Beans (kidney, chickpeas/hummus, haricot...)
  • Legumes (lentils, peas, peanut butter...)
  • Nuts (walnuts, hazelnuts, almonds, cashews...)
  • Seeds (sunflower, flax, pumpkin, hemp...)
  • Milk alternatives (almond/cashew/hazelnut/soya/rice drinks etc. ...)
  • Soy/tofu
  • Whole grains (brown rice, quinoa, oats, bread...)
  • Veggies (peas, broccoli, spinach, kale etc. ...)
  • Protein powder  (hemp protein/pea protein/rice protein etc. ...)

For optimal health and best results from any training you do, try to include a source of protein with every meal you have.

 

Good luck, and make sure to join The 10 Minute Body team on Facebook where you can ask nutrition and exercise related questions.

/Erika