Tag Archives: exercise

5 Ways To Beat The Winter Blues

The darker days are looming, the break up with summer ’17 is official and I’m feeling just as heartbroken as you. With winter around the corner, it’s normal to be feeling a little bit drowsy, lethargic and unmotivated. Don’t worry, we’re all in this together.

 

If you’re already turning to the hot chocolate instead of the iced tea, or the scarf instead of the sunglasses, or rolling out of bed instead of springing, then check out these 5 ways to fight the winter blues.

 

Take Up a New Hobby!

 

It’s cool, I get it. The last thing you want to be doing when you’re waking up in the dark to go to work and coming home again in the pitch black is finding the energy to do something other than snooze on the sofa binge-watching Netflix.

 

However, according to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA), Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. “It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal, or writing a blog. The important thing is that you have something to look forward to and concentrate on,” she adds.

 

Dose up on Vitamin D

 

It’s the time of the year where we’re swapping the sunshine for vitamin D capsules. Since we see a break in the gloomy clouds approximately once a month during winter, it’s wise to get your vitamin fix elsewhere.

It’s not a coincidence that you may feel low during this time of year, so many diseases correlate with vitamin D deficiency – the most relevant being depression.

 

So, fight them winter blues and head to your local pharmacy ASAP! The New York Times best-selling author Joseph Mercola, DO, suggests that adults take as much as 5,000 IU per day. Certain foods are good sources of vitamin D, including cod liver oil, swordfish, salmon, tuna, milk, yogurt, sardines, eggs, and cereals fortified with vitamin D.

 

Go Carb Crazy

 

Carbs are your friend. Eeeeeeek!!! Yes, you read correctly. Complex carbs don’t cause spikes in blood sugar that can create roller-coaster moods; they also increase levels of serotonin in the brain so you won’t feel as drowsy and as dull as the weather.

Opt for whole grains and complex carbs like spinach, yams, broccoli, beans, zucchini, lentils, skim milk, and more, which will fill you up while also providing long-lasting nourishment.

 

Don’t Over-Indulge

 

Unfortunately, ‘storing food for the winter’ isn’t a good enough excuse to be eating rubbish. You’re not going into hibernation – it’s winter, not the ice age. Researched published in the Public Health Nutrition journal found that people who consumed fast foods were 51 percent more likely to have low moods. During this time of year, try super hard to stick to your routine, it will benefit you now more than ever.

 

Fish are Friends…Not Food!

 

Omega 3 is your best friend during the snowy season. Studies have long linked deficiencies of beneficial omega-3 fatty acids to Seasonal Affective Disorder. A 2011 study in Nature Neuroscience has even demonstrated how lower omega-3 levels change brain activity. With high levels of omega 3 racing around your body, you’re also more likely to fight off the dreaded cold and flu that creeps up on us every icy season.

 

With these tips in mind, you stand the best chance of staying healthy (and most importantly happy!) during the winter, whilst maintaining a balanced diet and energy levels.

 

Hope this helps!

 

Much Love,
Evie Xx

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TOP TIPS TO KEEP HEALTHY WITH A BUSY LIFESTYLE

TOP TIPS TO KEEP HEALTHY FOR A BUSY LIKE YOURSELF

The biggest question / advice that I get asked for is:
“ How do you live such a busy lifestyle with business and social but still keep healthy”.

It’s not as hard as one would think, BUT it does requires determination, time management and passion.
Don’t get me wrong though, I probably push myself too much, trying to fit in SO many things into one day and then also workout, I am rather tired most of the time but my passion for what I’m doing gives me that energy that I need to run out on those long days. This is what you need to remember too!

Before I started my business, I was gyming once or twice a day, practicing a lot of yoga, eating very freely and healthily because I had the time to use. However, when I started this calm and Evie free world I was living, suddenly came to a crashing holt. I struggled massively. To fit in my workouts around my busy day. To eat healthily as I was forever working. To get some down time for brain space. Yep. Evie was on the road to increased weight and wrinkle overload.
It took time and it’ll time for you, to find your feet and get back into a routine. Whether that may be a longer daily routine.

Now …*sigh* … Get out your rulers Ladies and gents because you’re about to enlarge your day-to-day planners.

Tip 1) Get up earlier. I get up every day at 5.30/5.45 to fit in going to the gym. This means I am out and at work for 7.15/7.30 to start my day of craziness.
I’m guessing the general internal response to my 5.30 wake up, is “ew”… am I right? But honestly, I’ve never felt so good. It means I have WAY more time in the day to do my work and then actually go and give my head a break and meet a friend for a well-deserved coffee.
Also, it helps, to get it done in the morning and then voila you’re dreading it throughout the day or too tired to train when it hits night time.

 

Tip 2) Plan your schedule. Quite recently, I’ve started planning my weekly workouts. So, every Sunday, I’ll sit down for 15 minutes and schedule in my workouts for the week. This includes booking onto classes.
This week, my workout schedule looks like this:
workout schedul
Sounds a little lame I know, but sometimes, don’t you ever feel a little tired of having to think? Well… this helps massively.

Tip 3) Do not leave yourself too hungry that you end up craving sugar and then splurging crap.
This is my biggest downfall. I’m lucky that I actually ENJOY eating healthy wholesome foods, and I can (usually) walk past the sweets isle without a blink of an eye. However, sometimes when I’m running around like a mad woman from the crack of dawn… I tend to forget to eat. This means that eventually when I do finish up for the day, my hunger pangs kick in and I’m craving anything quick and fast for a boost of energy.
I usually make sure I have a huge salad at lunch time which keeps me going till I end up home.

Tip 4) Schedule some YOU time. 
This means physically writing in : ‘ hour to myself ‘ into your day-to-day schedule. This could be as small as a half an hour lunch break, (taking no phone calls) or a whole day at the weekend where you spend all day doing what YOU want. For me, working out is massively important and I always schedule that and at least an afternoon off at the weekend. I also try to keep an hour in the evening solely to myself with no contact with anyone else. Watching a lame programme or reading a book. It’s good to switch off and very beneficial so you don’t burn out.

Hope you found these useful!

Any questions, please email me on evie@rawbakestation.co.uk

Much love

Evie X

WAKE UP // SHAKE UP

Bonjour le monde!
The past few weeks I’ve had a fair few people asking me if I can put together a short FAT BURNING exercise routine for them. Potentially my readers too, would like to try out one I have devised. A pure beauty she is.
Now of course for some of you, you may require in depth one on one work  to reach your goals but for most this one off routine should help blast that unwanted fat – It’s more about how much YOU push YOURSELF.
The harder you go, the more you burn!

When wanting to burn fat, the best method to go with is HIIT as I explained in my “Morning Blast” post. A style of training called Tabata is something you should absorb, it is what I use for a lot of my own training.  Note it down and research it later.

Here goes a short devised fat burning beauty;

Firstly take note; we’ll be working at a 2;1 ratio. Working out for 20 seconds, and resting for 10. No more, no less… Aim to keep within the time frames.

WARM UP

March in place for 10 seconds after each warmup exercise.

Jumping Jacks
Duration: 20 seconds

Toy Soldier
Swing left leg and right arm to touch toes. Repeat on other side.
Duration: 20 sec.

Hackey Sack
Tap left ankle with right hand. Repeat on other side.
Duration: 20 sec.

High Knees 
Duration: 20 sec.

ROUND ONE-
Remember 2:1

Jump rope/Skipping rope  ( if no jump rope, use your imagination! )

rest

Burpees 

rest

Jumping squats

rest

Jumping jacks into squats

rest

Repeat all of above and move straight into –

ROUND TWO

Fast Feet – sprint on spot

rest

Pushup

rest

Quad Touch Jump Squats
Place hands on quads, jump and reach with hands to ceiling. Land in squat position.

rest

Mountain Climbers

rest

Repeat all of above and move straight into

ROUND THREE

Skaters

rest

T Jacks
Start with arms in a T. One touches the floor while the other is still out in a T.

Rest

Single Leg Burpees

Rest

Fast butt kicks

Rest

Repeat all of above and move straight into

ROUND FOUR abs-mazing

Plank Ups
From plank position, place right palm down, then left, to get in pushup position. Then, come back down onto forearms.

Rest

Bicycles

Rest

Supermans

Rest

Crunches

Rest…END

photo 1 (1)

casually worn out

 

HALLEJUAH. This style of workouts is SO effective when performed to our best ability! Only you can make a change to your body, only you can push yourself to the end! Make it happen. Why not start today?
Get off your bums and put your laptop down, go grab a big glass of water and sweat towel and jump into some comfy clothing. Whizz some pumping music on, and get to work.
20 seconds GOGOGO, 10 seconds rest.
Try this every morning before breakfast if possible and if the timings not all good for you in the morning then do this workout when you can fit it in EVERY DAY.. theres no excuses. You DONT need a lot of time for this and you DONT need a gym.
Give it 2 weeks maximum of doing this routine each morning and I promise you you’ll see and feel the difference phsically and mentally. Not only will fat be dripping off you, your cardio ability will actually improve!!

Double whammy, Enjoy and let me know how you get on!

Much love X