HEALTH & FITNESS

6 EASY POST-WEEKEND DETOX TIPS

This weekend has been a bit crazy – from doing bits of work to throwing  moving out party – and as a result, I’ve completely fallen off the health wagon. It happens every now and again, I have to just give in to it when it does and try not to beat myself up about it. But, it’s not the end of the world and I’m always really excited to do a mini detox come Monday morning. I know I’m a bit sad like that!

If you could do with a little cleanse without embarking on some crazy starvation diet, I’ve put together a few top tips to help you on your way

1.GET MOVING

Dragging yourself to the gym seems impossible when you’ve had a heavy weekend but even just going on a walk at lunch or before work will get your digestive system moving and make you feel better. Not only will the fresh air make you feel more energised, the increased heart rate will also increase blood flow to your liver and allow toxins to escape through perspiration.

2. DRINK, DRINK, DRINK

…And I don’t mean whatever tipple you were sipping at the weekend! Water by the bucket load (Ok, 8 glasses is fine) will rehydrate your body, get your digestion moving, help your skin look more alive and get rid of that nasty fluid retention that makes us feel bloated and lethargic.

3. SUPPORT YOUR LIVER

We’ve all felt the liver-guilt post-party but nourishing it afterwards can give it a helping hand. Broccoli, watercress, rocket, garlic, onions, eggs and cruciferous vegetables, including cabbage are all perfect for this.

4. HELP YOUR GUT

As if feeling rubbish wasn’t bad enough, it’s not long after before you can’t get away from overindulging as it shows up on your face. Yep, there’s no getting away from it when an angry red spot appears. This is because your digestive system is going into overdrive to deal with all the naughty stuff you’ve consumed. Cram lots of fibre and wholegrains into you diet asap to help it on its way.

5. ANTI-AGE YOUR SKIN

Speaking of skin, there;s nothing more ageing than alcohol, caffeine and sugar so make sure you repair some of the damage with lots of delicious antioxidant-packed berries. Their high carotenoid and polyphenol content prevents potential damage to the skin from toxins

6. GO HERBAL

Although a cup of Joe would go down a treat after that heavy night, herbal teas that include dandelion and burdock stimulate liver detoxification and helps to purify the liver and gallbladder of toxins.

5 BUM TONING MOVES YOU CAN DO AT HOME

Hey! Happy Autumn everyone, how was your summer? I’m sorry I’ve been away so long, I was in desperate need of some time off and just…be. Do you ever feel like that? But when a new season arrives, I get obsessed with new beginnings – a new haircut, new shoes (any excuse), a new project – something to mark a new month.

I don’t know about you, but I’ve definitely over-indulged this summer and am in desperate need to get my arse back in shape. Literally. With cold, dark, autumn nights, sometimes the lure of Netflix is much more appealing than the gym, which is why I asked Barry Bootcamp’s Master Trainer and Nike NTC Elite Trainer, Anya Lahiri to share her top 5 bum toning moves we can do without leaving the house. Winner!

 

  1. SUMO SQUAT

 This variation of the squat gets deeper into the glutes and also works the inner thighs, each repetition helping that butt lift a little higher!

  •  Stand with a wide stance, feet out wider than hip width apart
  • Turn your toes out to 45 degrees
  • Keeping your shoulders back and abs engaged sit back as if you are sitting in a chair, get as low as you can go
  • Make sure to keep your weight in your heels the whole time
  • Return to standing and repeat as many as you can in 60 seconds
  • You can add weight to challenge yourself

 

2. DONKEY KICK

 This glute activator will tone and hone your butt and legs, the progression to plank also makes it an awesome compound move that works the abs at the same time. 

  • Come onto all fours with your hands under your shoulders and your knees below your hips
  • Bring your right knee into your chest and kick your leg straight back behind you pushing your heel up as high as you can
  • Make sure your hips don’t rotate and stay parallel to the ground
  • Repeat for 60 seconds on one side and 60 seconds on the other
  • To make it more challenging you can do this move in plank position on your hands and toes

 

3. GLUTE BRIDGE

This move is awesome for the backs of your legs and also focuses deep into the glutes giving you a lifted bum.  An added bonus is that it also works the core and back… a winner!

  • Lie on your back with your feet flat on the floor and your knees bent.  Make sure your feet are underneath your knees.
  • Place a heavy dumbbell on your hips (6-10kg)
  • Push your hips up towards the ceiling creating a straight line through your back and neck and focusing on shifting your body weight onto your shoulders
  • Hold for 10 seconds really focusing on squeezing your butt cheeks and slowly lower down to the start position.
  • Repeat as many as you can for 60 seconds

 

4. CURTSY LUNGE 

This variation of the lunge will get you a perky butt in no time.  It not only challenges the glutes but also the backs of the legs and the inner thighs.

  • Start standing with your feet hip width apart
  • Step your left leg diagonally behind you and to the right so your thighs cross over
  • Make sure the right knee is alignment with your right ankle and your hips stay facing forward
  • Return to the start position and repeat as many as you can for 60 seconds. Then change legs

 

5. WALL SIT

This is an awesome move you can do anywhere that has walls!  

  • Find a wall or flat surface and stand against it with your shoulders and back flat
  • Slowly lower yourself down the wall shuffling your feet forward as you go and keeping them hip width apart
  • Stop when your thighs are parallel to the floor and make sure your knees are not going over your toes
  • Brace your abs and hold the wall sit for 60 seconds or longer if you can handle it!  You can make it more challenging by placing a weight on your hips