How to get a flat stomach.

22 Jul

Yes it is possible, it just takes time, and hard work. And genuine commitment. Your weeks need to be clean, your weekends need to be 90% good and you need to be doing dynamic, compound workouts that burn fat. Hours of floor work and walking will not cut it.nice body

Interval training, weights, squats, lunges, press-ups are all super for fat burning. If you want to strip fat off your stomach, avoid a lot of stomach work until you have reached your goal and are just looking to tone up. Squats and Lunges are amazing for your stomach and you should do these regularly with heavy weights.

Diet: No pizzas, pasta, rice,  chips mid-week. Low on carbs after 3pm, sweet potato is great if you need some carbs as they’re very low-GI. Drink 2 litres of water, drink protein shakes instead of eating big snacks. Cut out all junk and fizzy drinks. Have only one treat night at the weekend.

Do this for one week, and your stomach will feel flatter by the end of it.

Have a great day girls!

Jessica

P.S Book your consultation today and change your life! We’re here to help you and are ready to help you achieve your goals ONCE AND FOR ALL. Click on link and we’ll get back to you within 24 hours:  http://jessicacooke.ie/consultation.html

Who wants to live to be 90 (and beyond)…

10 Jul

On the May 4th 2014 edition of the CBS show Sixty Minutes, there was a double segment entitled “Living to 90 and Beyond.”

The piece focused on elderly people living in a retirement community located 45 miles south of Los Angeles California initially called Leisure World.

The residents wanted it changed to reflect their lifestyle so it’s now called “Active World.”

The study, funded by the National Institute of Health, examined the lifestyle and health of over 1,600 seniors who are 90 or above.

Beside being born with great genes, the following are some of the highlights of the study’s conclusions:

1) Smokers die earlier. No surprise here.

2) People who exercise every day live longer. They found that even as much as 15 minutes helped. The best length of time to exercise each day was 45 minutes. They found it to be just as effective as someone who exercises three hours per day.

3) Non-physical activities such as board games and socializing contribute to a longer life.healthy older woman

4) Taking Vitamin E, Vitamin A, Vitamin C, and Calcium supplements did not make a difference to the length of one’s life.

5) Alcohol (in any form) made an impact. Up to two drinks a day led to a 10 to 15 percent reduced risk of death compared to non-drinkers.

6) One to three cups of coffee a day was also found to have a positive impact. Much more so, than no cups a day or drinking more than three cups a day.

7) Perhaps the biggest surprise of all was that being a bit overweight was not found to be detrimental to your health when you’re in your nineties. Being of average weight was, of course, good too. But being too skinny is not good when you get older. They caution that being overweight when you’re young is still harmful to your health as is being obese no matter what age you are.

Quote:

Sure I’m for helping the elderly. I’m going to be old myself someday.” – Lillian Gordy Carter (Ex-President Jimmy Carter’s mother.)
Food for thought :-)

Yours in Health,

Jessica

www.jessicacooke.ie

 

How to stay in shape on holiday

30 Jun

We’ve all been there. You take part in an exercise program to look great for when you go away on holidays. You feel amazing, you’re positively glowing, the best you’ve ever felt. Then you head off on holidays and it all goes pear shaped. By day 3 you feel fat, and your clothes are tight. Well here’s a couple of simple things to  help you feel good while at the same time allowing you to indulge.

  1. Start the day off healthy. Eggs with brown toast or porridge
  2. Eat a healthy, protein rich salad for lunch and go easy on the carbsDSC01706
  3. If you like to have a few drinks in the evening, then avoid eating ice-cream during the day
  4. Spend 5 minutes every day doing squats with something heavy on your shoulders. Set your timer. Squats are the best all round body exercise. If you’re feeling really good, throw in some Press-ups
  5. Walk as much as possible.
  6. Aim to eat ‘clean’ during the day, as most likely you’ll be indulging in the evenings
  7. Go for ice-lollys rather than ice cream
  8. Avoid bread when possible
  9. Drink 2-3 litres of water

OK, that’s it. I’m not saying you won’t come back feeling bloated, but follow these rules and hopefully you won’t feel too bad.

Happy holiday :-)

Jessica

www.jessicacooke.ie

What is stopping you achieving your goals?

23 Jun

It’s so important as you make this journey through life, that you accomplish what you want to achieve.  And that’s goes for weight loss and fitness too. It’s such a shame to see people in Ireland so unhappy with their bodies, knowing that they have the power to do something about it.  As the owner of your body, you have to accept responsibility. You have to get to a point where you decide that enough is enough, that you’re sick and tired of moaning about what you wished you looked like.

Being fit and healthy, if you don’t have any long term illness, is completely achievable. It’s difficult, but achievable. And I think it’s so difficult, not because we love food, or we’re lazy, but it’s fear of the unknown. It’s saying goodbye to that crutch you turn to at night for comfort.  It’s facing up to reality and confronting your problems head on, it’s figuring out what you’re so unhappy about in your life and facing it. Comfort eating, self-sabotage and an unwillingness to lose weight are all just symptoms of much bigger problems. yet it’s so easy to blame it all on how you look.

comfort eating

What if you didn’t have the comfort of giving out about your body anymore? What if you didn’t have the comfort of a packet of biscuits anymore? I think you’d find yourself emotional, teary, and upset. It’s tough, it’s so tough, but my God, when you come out the other end, it’s indescribable. If you put all those feelings into a workout, and focus on getting fit, it’s so therapeutic.

So my point is this. Are you overweight? Are you unhappy with your fitness levels or shape? Then make the decision not to spend your whole life avoiding the issue so you don’t have to face up to what’s making you really unhappy.  If you want it badly enough, you’ll go get it.

Don’t be afraid to try, or fail, just keep on giving it a go!

Jessica xx

http://jessicacooke.ie/

The Three Biggest Weight Loss and Fitness Myths

16 Jun

WEIGHT LOSS AND FITNESS MYTH #1:

Dieting eliminates fat.

Your body can’t discriminate between intentional calorie deprivation (as in a diet) and starvation. When you dramatically reduce your caloric intake, your body shifts into a protective mode by slowing your metabolism down and holding onto fat (an important energy source) and burning muscle instead.

In the beginning of a diet you WILL lose weight by dramatically cutting calories. But it won’t be fat loss. It will be water green smoothieweight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of. Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a ‘rebound’ effect. This rebound will make you even fatter than you were before starting the diet.

When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat generally increases because your body cannibalised muscle tissue as an energy source during the dieting process. Thus the yo-yo effect that almost all dieters experience. To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate (the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations (that means eating the right stuff at regular intervals). Even if you don’t exercise (but I recommend you do), just eating 5–6 small, high quality meals each day (and by a meal, I mean anything from a nutritious snack to a sit-down dinner) will substantially increase your metabolism – and you’ll burn more calories!

WEIGHT LOSS AND FITNESS MYTH #2:

Pills, powders and shakes can make you skinny.

Fat burners, diet pills, nutritional supplements – you know who gets the most out of these products? The manufacturers and sellers. Some of this stuff is extracted from foods and has a role in nutrition but it’s not a substitute for eating right. And much of the ‘miracle’ drugs you see advertised are exceedingly dangerous to you. Don’t believe me? The next time you see an advertisement in a weight loss magazine for one of these ‘miracle’ products – or if you see a advertisment on TV for one – read or listen to the DISCLAIMERS AND WARNINGS that accompany these ads. A lot of this stuff is dangerous and it has no place in a healthy, permanent weight loss and fitness lifestyle. Sure, if you’re willing to risk exposing your pillsbody to these drugs, you might be able to lose some weight – at first. But you will experience no long-term benefits – none! In fact, it’s really much worse than that. ‘Dieting’ in any form that denies your body the essential nutrients and calories it needs to function efficiently can cause you to lose weight…until you stop the diet. And anyone who has ‘dieted’ knows you cannot sustain the diet indefinitely. Your body screams out for nourishment and eventually you give in. That’s when the rebound effect begins. You will inevitably regain all the weight you lost – PLUS SOME. And the regained weight is predominantly fat. During your diet your body cannibalised some of your lean muscle to use as fuel. After the diet, your regained weight does not come back in the form of lean muscle plus some fat – it comes back almost exclusively as fat.

WEIGHT LOSS AND FITNESS MYTH #3:

A regimen of aerobic exercise burns the most fat. good legs

I see women who spend four days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don’t lose weight! I know girls who run ten kilometres a day who have no muscle tone and plenty of rolls of fat around their waists. You’ve been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise.

There’s more to it than that. You must be able to monitor and control your cardiovascular intensity to maximise the number of calories you burn. And, if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process.

Each pound of lean muscle tissue burns 35–50 calories a day while your body is at rest; whereas body fat is not metabolically active, so little to no fat is burned for each kilo of body fat. Therefore, a combination of properly monitored aerobic exercise and resistance training enables you to rapidly burn the maximum amount of fat.

SPECIAL NOTE: This may sound like it’s involved and time consuming. It’s not! With the proper fitness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session  And in 12 weeks you can dramatically transform your body.

Yours in health,

Jessica

To schedule your complimentary health and fitness consultation, simply pick up the phone and call us at 087 0545 011  or complete the consultation request form at:

http://jessicacooke.ie/personal-training-galway.html

I want you to know that we’re here for you and look forward to speaking with you soon.

 

Jessica

www.jessicacooke.ie

 

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