Rihanna’s 25 minute workouts

14 May

Everybody’s talking about Rihanna and her fabulous new toned figure. It’s just been released that this is down to her working out for 25 minutes, 5 times per week. She mixes up resistance training with interval training.

“Rihanna looks amazing right now. I have put her on a special 25-minute-a-day workout that consists of five mini workouts. She does it five days a week, wherever she is in the world,” her trainer Harley Pasternak says. “One of my trainers travels with her to ensure she does it, but as it only takes 25 minutes and can be done anywhere, it’s easy for her to fit around her busy schedule and even her holidays,” he said.

Interval training is massively growing in popularity and people are catching on to it’s amazing benefits.

A recent book titled ‘How to get skinny’ says: Add HIIT (high-intensity interval training) to your exercise routine. This is a sure-fire way to blast fat and get skinny. It is a weight loss magic bullet. HIIT involves short bouts of intense exercise separated by short periods of recovery. In all HIIT only lasts about 20 minutes. However, studies suggest it is more effective than a steady-state 40-minute workout. Your metabolism stays elevated for up to 24 hours afterwards. Research also shows that HIIT may burn up to 9x more fat than regular exercise. HIIT works best when you mix it up with traditional cardio.

So girls, whether you are doing the one-to-one 40 Day Method with me or the online version, keep the motivation high, keep working out and you will reach your goals. I hope you’re all keeping well and your food plan is going good. It’s really difficult to lose weight through exercise if you don’t have your food in check so keep a food diary to make sure you’re completely aware of what you’re eating.!

Keep me posted on your progress,

Best wishes,

Jessica xx
 www.40daymethod.com

 

Delicious veggie burgers- all the taste, none of the fat :-)

8 May

I hope you all had a lovely May bank holiday and are back to the grindstone today.  Today of all days is particularly tough to get a workout in, but can you imagine how you’d feel if you did? I was away on a girlie weekend and to say press-ups were tough this morning is a massive understatement. I was smiling to myself at the extremes of then and now as I was pushing myself off the floor, sweat dripping to the ground…but it’s done!…and tomorrow can only be easier. :-)

I came across this recipe and I must say it’s delicious! Definitely give it a go! They’re really tasty on their own or with some pittas or wraps

Jessie C’s Vegetarian burgers:

  • Less than 30 mins preparation time
  • 10 to 30 mins cooking time
  • Serves 4

Ingredients

  •        2 tbsp olive oil
  •         1 onion, peeled, thinly sliced
  •         250g/9oz firm tofu, finely chopped
  •         1 cooked beetroot (not in vinegar), peeled, grated
  •         150g/5½oz fried mushrooms, drained
  •         1 carrot, peeled, grated
  •         1 tsp smoked paprika
  •         1 garlic clove, peeled, crushed
  •         1 tsp chopped fresh thyme
  •         1 tbsp chopped kidney beans
  •         salt and freshly ground black pepper
  • To serve
  •         3 beefsteak tomatoes, thickly sliced
  •         2-3 gherkins, sliced

Preparation method

  1. Heat 1-2 tablespoons of the olive oil in a pan over a medium-low heat and fry the onions for 15 minutes, stirring frequently, or until they are softened and golden-brown.
  2. In a bowl, mix together the cooked onions, tofu, beetroot, mushrooms, carrots, smoked paprika, garlic, thyme and kidney beans. Season, to taste, with salt and freshly ground black pepper.
  3.  With damp hands, divide the mixture into approximately 150g/5oz portions and shape into patties.
  4.  Heat the remaining olive oil in a frying pan and fry the patties for 3-4 minutes on both sides, or until golden-brown. Heat a griddle pan until smoking,

To serve, place the patties into wholewheat tortilla wraps, pittas or simply serve with some green vegetables.

Keep in touch and let me know what you think!

A poem to keep you going:

Going the Distance
Charles Ghigna

Success is not an easy road,
It’s riddled with resistance;
While failure on the other hand–
The path of least persistence.

Best wishes,

Jessica

www.40daymethod.com

How quickly will I see results?

2 May

I get asked this question all the time. New clients starting out ask this before they get started and customers of The 40 Day Method too. I get emails from strangers all across Ireland asking this, coming from my blog, the classes, people I’ve never met. It’s completely understandable why someone would ask, they have to put their complete faith in you that they’re not wasting their time.

I train women of different shapes and sizes every week, and deal with women and weight loss almost every part of my working day. We’re all so unique, but this is the one thing that tends to make us so similiar. Every woman wants to know the same question…When will I see results?

I definitely experienced enough women in the past 5 years losing weight and getting fit to give a good,well rounded answer…So here it goes:

  • Week 1: Reduced bloating and the feel good factor. You’re on a high, you’ve just started a new, healthy lifestyle and you’re looking to the future. Everything is done to absolute perfection and you can’t imagine how you ever went without exercise. You feel good and motivated.

Reality: Reduced bloating and the feel good factor. Results are at a minimum, your metabolism very low. You’re body’s getting used to change. You’ll be very sore this week.

  • Week 2: Motivation is still high. You’re tired, but feel good. You know it’ll be worth it. Your food was great last week, the odd blip at the weekend but overall, very happy. You’re starting to check your body for changes you think you should be seeing by now.

Reality: You’re glowing, you’re tired, but there’s a change about you. Your skin looks brighter and you look healthier. Results are minimal, but your body’s metabolism is beginning to increase. You’re creating habits that will lead to some great changes.

  • Week 3: You feel like s**t, you can’t stand the sight of me and all you want to do is eat s**t and stay the f@@k in bed. You’re fed up, you’ve been exercising for 3 weeks, and you’re seeing nothing. You don’t see the point in bothering, and the change in your body has been too slight to write home about.

Reality:  Big changes are on the horizon. You’re metabolism has now increased and you’ll start to lose weight at a much quicker rate. Get through this week and you’ll start to see some proper results. This is the crucial time for you. You’re motivation is low….Will you stick with it or won’t you? You’re at a crossroads now.

  • Week 4: You’re seeing changes and you’re very happy. You’re sorry for ever doubting and you feel great! Weight loss has arrived and there’s beginnig to be noticeable differences to your shape. You’re off the sugar, you’re exercising 4 times per week, no carbs for dinner and you’re loving the weekend treat evening.

Reality: Exactly as above.

  • Week 5: Major changes, you get it now. You totally see the big picture and you feel like you’ve been let in on a big secret. You feel brilliant.

Reality: You’re looking brilliant!

  • Week 6: Changes are happening all the time and you’ve come to realise that this is the way of life for you. You keep up with the exercise and realise it’s all been so worth it.

Note: Week 3 is a crucial week! If you start eating badly, and give up, you’re going to have to start all over again. If you don’t give up, great things await!

Share your experience!

Jessica xx

www.40daymethod.com

An inspirational comment from an FDM’er (member of The 40 Day Method) :-)

23 Apr

I hope you’ve had a good weekend and you’re ready for the week ahead! My goals this week:

  • 5 workouts
  • 2 litres water daily
  • No junk
  • No carbohydrates for dinner
  • And enjoy the weekend to the max when it gets here!

It’s really nice writing this blog sometimes. You get comments back like this:

I hostnely love your blog. You’re VERY inspirational without even trying sometimes, in my opinion. I used to be SO unsure of my self because of how I looked w/ a cleft lip & palette but as I grew up, I’ve learned to value myself a million times more. After I started loving myself, I found someone who loved me back ten times more. Thanks so much for this, because there have been times that I’ve been SO distraught over the hurtful things that would come out of peoples mouth about me it made me absolutely weak. But without those harsh, negative comments I wouldn’t be the strong,determined person I am today. I love myself regardless of everything and hope to help other people who have been born like me or whatever to be stronger, happier individuals.P.S. I KNOW that was alot, but just got a little overwhelmed.

Wow, can you imagine being faced with those obstacles, overcoming them and still being a really decent, strong and courageous woman? Hats off to anyone who has been through something like that and comes out the other way feeling positive and wanting to help others.

I hope everyone who reads this blog has a great opinion of themselves and never lets anyone tear them down. Exercise is brilliant for self-esteem and I can’t recommend it enough :-)

I’m the new fitness columnist for Easy Health magazine which means I get to answer peoples fitness and weight loss questions. I LOVE IT! Check out my column in the May edition of Easy Health mag, they’ve completely revamped and relaunched their magazine and it’s well worth a read.

A big shout out to everyone who is achieving their goals, dropping inches off their waist and getting fitter and faster. Good luck to all the brides-to-be who have recently signed up to The 40 Day Method. We’ve recently started advertising with www.weddingsonline.ie, to help brides look amazing for their big day.

Please comment!

Best wishes,

Jessica

20 minute recipe: Black Bean Quesadillas.

18 Apr

Hi,

I came across this recipe, it’s healthy and delicious!..thanks Donna! It takes less than 20 minutes to prepare so stock your cupboards for a day when you’re stuck :-)

Black Bean Quesadillas

Serves: 4

Time: 20 minutes

Ingredients

1 can black beans, rinsed
1/2 cup shredded low-fat cheese
1/2 cup prepared fresh or jar salsa
4 8-inch whole-wheat tortillas
2 teaspoons olive oil
1 ripe avocado, diced
Preparation
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.Heat 1 teaspoon oil in a large pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to warmed plate or keep warm in oven. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Serve with a side salad, yum!!!

Best wishes,

Jessica

www.40daymethod.com

Post-Easter motivational chat :-)

11 Apr

I went for a run yesterday, after spending the weekend in Dublin drinking coffee, wine, catching up with friends and eating Easter eggs. Well I felt like I was going to die! I haven’t felt like that in a long time and it reminded me so much of the days I used to be unfit. It was horrible!…but, I did it. Four miles form Barna, around Cappagh park and back. And I feel better for it now.

If you, like me, over-indulged at Easter, don’t worry about it! A week of low-GI food and tough exercise will sort you right out. Don’t procrastinate, it’ll only get worse and you’ll regret it. The time is now! Stick your runners on and get out for a run, or if you’re in work, plan your workout for this evening.

Take a read of this brilliant article:

http://tracy-rose.suite101.com/selfsabotage-a28335

Good luck!

Best wishes,

Jessica

www.40daymethod.com

A creed to live by- by Nancye Sims

4 Apr

Don’t undermine your worth
by comparing yourself with others.
It is because we are different
that each of us is special.

Don’t set your goals by what
other people deem important.
Only you know what is best for you.

Don’t take for granted the things closest to your heart.
Cling to them as you would your life,
for without them life is meaningless.

Don’t let your life slip through your fingers
by living in the past or for the future,
By living your life one day at a time.

Don’t give up when you still have something to give
nothing is really over until the moment you stop trying.

Don’t be afraid to admit that you are less then perfect.
It is a fragile thread that binds each of us to each other.

Don’t be afraid to encounter risks.
It is by taking chances that we learn how to be brave.

Don’t shut love out of your life by saying it impossible to find.
The quickest way to receive love is to give love;
The fastest way to lose love is to hold it too tightly;
And the best way to keep love is to give it wings.

Don’t dismiss your dreams.
To be without dreams is to be without hope;
to be without hope is to be without purpose.

Don’t run through life so fast
that you forget not only where you have been
but also where you are going.
Life is not a race,
but a journey to be savored each step of the way.

 

www.40daymethod.com

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