Fitness – Page 31 – Create That Body

How To Improve Your Health And Lifestyle

How To Make More Time For You And Improve Your Health And Lifestyle

January 5, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Plant based food Vegan Wellbeing

How to make more time for YOU and improve your health and lifestyle too

Your time is valuable and so is your health. Only 24 hours in a day, right? Factor in work, family time, household tasks, that nighttime yoga class, and making dinner on a daily basis and those hours become even more sparse. What about the cleaning.

While it may seem impossible to find more time in a day, there are ways to make more time for you.

There are many ways to waste your time, but there is also a lot of ways you can make more time in the day and be more productive.

Here’s how you can get more time from your day; by using these simple methods;

Batching tasks
Outsourcing tasks (cleaning, shopping, etc)
Planning ahead
Cut down on what you don’t need to do (some things are time wasters that don’t need to be done – you know what they are)
Schedule your time for specific tasks (phone calls, emails, social media)
Double up on tasks
Schedule a daily routine and stick to it (sleep is important too you know)
Get your priorities in the right order (do the most important first)
Make time for relationships and friendships
make sure you spend 15 minutes a day on you (nail, hair, listening to music, meditation, etc)

Look after YOU, It’s Time for YOU!

How do you manage your time?

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Most People Don’t Do Any Exercise At All

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

HATE EXERCISE? – Most people don’t do any exercise at all.

We know that doing some form of exercise is good for you, but it’s boring and hard to stick with.

One press-up a day is the solution because it only takes 5 seconds every morning when you wake up to get started.

Once you’ve done one press up in the morning then try adding another one before bedtime too. Before long this habit will have snowballed into twenty-five presses per day which will be enough to gain momentum without being too much work.

Press-ups are the one exercise you should choose if you aren’t going to do any others. Done properly and with variation they work most muscle groups.

Give it a go and see how you get on – aim for 25 a day within 14 days. Let me know if you’re there already or are taking the challenge.

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Menopause Symptoms – Soya To The Rescue

January 4, 2022

by Isabella Hawke with No Comment All Posts Coaching Dieting Fitness Health Health updates Plant based food Vegan Wellbeing

MENOPAUSE SYMPTOMS – SOYA TO THE RESCUE

A new study, published by the North American Menopause Society in the journal Menopause, found that a plant-based diet that is rich in soya reduces moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day.

Great news for thousands of us ladies out there that suffer from hot flashes

During the 12-week study, nearly 60% of the women who took part in the study became totally free of moderate-to-severe hot flashes. Overall, hot flashes including mild ones decreased by 79%. Wooooh, way to go SOYA!

The study called the WAVS trial – the Women’s Study for the Alleviation of night sweats, hot flashes, and flushes. shows that small diet changes can be much more powerful and effective in the treatment of hot flashes than scientists had originally thought.

The study used no hormone medications or extracts at all. Instead. No medication, no patches, nothing.

The study tested a combination of a low-fat plant-based diet plus 1/2 cup of soybeans which were added to a salad or soup ever day (I eat about 1 cup of beans per day)

So if you are suffering from any of the above symptoms you would benefit from changing your diet to a low-fat, plant-based diet rich in soya beans. It’s an easy change to make and a very beneficial one. It will change your life.

I’ve tried this off the back of a conversation held with Dr. Michael Greger and ladies it works. It’s amazing and it doesn’t take long to kick in.

Don’t suffer if you can avoid it – change starts with one small step. In this case, soya beans

Who here suffers from the symptoms of the menopause

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This Week I’ve Got Three Success Stories

January 3, 2022

by Isabella Hawke with No Comment All Posts Dieting Fitness Health Health updates Plant based food

This week I’ve got three success stories to tell you.

So three people have taken up my plant-based challenge this week and this is the progress.

Person A: Ezcema is under control and getting better, feeling better in themselves

Person B: No bloating and reduction in the size of their stomach, happier and motivated to lose weight. Feeling healthier.

Person 3: Weight loss, feeling better in themselves, feeling healthier. This Week I’ve Got Three Success Stories

If this is what 7 days on a plant-based diet can do, imagine what 14 days can do.

I’m going to report their progress every week for four weeks so you can see for yourselves how going plant-based can really help you to lose weight, feel healthier and take back your motivation for life.

It’s not all about salad and pizza without cheese, it’s about proper nutrition that helps the growth and repair of your body and mind.

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Plan Your Day the Night Before

January 1, 2022

by Isabella Hawke with No Comment All Posts Exercise at home Fitness Health Plant based food Vegan Wellbeing

Gym workouts for sculpting body after the 40s

Why Planning Your Day the Night Before Drastically Increases Your Productivity

What you do the night before matters just as much as what you do each morning. In fact, what you plan the night before makes it much more likely that you’ll actually accomplish what you are aiming for.

The problem is, people, set themselves too many to-do lists and each list is chocka-block full. How can you achieve anything if you have too much to do and don’t know where to start?

I’m a believer that journals are more effective than to-do lists.

Finish each day by writing in your journal the top 5 things that you accomplished that day, and the 1 most important thing you want to achieve the following day.

Follow this with the top 5 things you were grateful for this day.

Start each day with 15 minutes for yourself where you plan your day according to the journal entry from the night before. Enter your top 5 reasons to be grateful this day (before the day gets hold of you) then schedule your activities.

By journaling, planning, and scheduling your days you’ll find you’ll get more out of the hours in your day and your day will become full of abundance not lack.

30 days of doing effective journaling and planning will move you closer to the life you want to lead.

Doing these simple practices will surely keep you going and will keep your body in shape.

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Gym workouts for sculpting body after the 40s

Gym workouts for sculpting the body after 40

December 20, 2021

by Isabella Hawke with No Comment All Posts Exercise at home Fitness Health Plant based food Vegan Wellbeing

Gym workouts for sculpting body after the 40s

Grey hair, fine lines, wrinkles low energy levels are not the only signs of ageing, there are other body changes after the 40s that needs attention too. Particularly female bodies experience slow metabolism and less calorie burn resulting in stubborn belly fat. Thus for maintaining a healthy body you need some workouts to keep your body in shape. Here I have a few workouts that will help you stay active throughout the day and will sculpt your body.

The strength training

The best option for women in their 40s is strength training as you are now at higher risk of losing muscle. If you do not put enough stress on your muscles you are likely to grow a weaker muscle eventually.

Secondly, your lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get. Which cause you weight gain.

Try lifting weights that comply with your body weight. Lifting weights should not make you out of form. A total of 8 to 10 repetitions of weight lifting should be enough to boost your strength training and help generate more lean muscle mass. Try to undergo compound exercises as they will target multiple muscle groups simultaneously. It helps you gain strength and burn most calories keeping you in good shape. Squats, pull-ups, bent-over rows, deadlifts are a few of them for you to try.

Crunches

Doing crunches on a stability ball is the greatest way to lose that stubborn belly fat additionally, it helps you form a six-pack. Yeah, you heard it right it will help you begin a six-pack if performed three to four times a week.

Cardio

Cardio exercises include a recumbent bike, trade mill, elliptical machines and walking outdoors. Brisk walking for 30 minutes a day is perfect. Use a trade mill to walk the highest incline without handles at any level you can manage for about 10 minutes.

Doing these simple practices will surely keep you going and will keep your body in shape.

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

Exercise tips for looking after your body after 40

December 17, 2021

by Isabella Hawke with No Comment All Posts Coaching Dieting Exercise at home Fitness Health Health updates Plant based food Vegan Wellbeing

Exercise tips for looking after your body after 40

Gray hair, fine lines, wrinkles, and low energy levels are not the only signs of ageing, there are other body changes to look for after 40 and they are going to need some attention too.

The female body can experience a slower metabolism later in life especially during the three phases of the menopause. The menopause can lead to an imbalance in hormones which can result in a lower calorie burn leading to stubborn belly fat. So, I’m sorry ladies but to keep that belly fat away you are going to have to do some exercise. It doesn’t have to be rigorous exercise, but you do have to do some.

To maintain a healthy body you only need to do some basic workouts on a daily basis to keep your body in shape. Here I have a few basic ideas for you that will help you to stay active throughout the day without putting you through the ringer. They might even help you to sculpt your body too.

The strength training

The best exercise option for an active woman over 40 is strength training. This is because you are now at higher risk of losing muscle mass if you try to lose weight without training. As they say, if you don’t use it, you’ll lose it. This is so true and during Covid when I couldn’t train, I noticed this more than ever. I lost sooooo much muscle and it seemed to be replaced with flab overnight.

Secondly, lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get which can cause you to gain weight. It’s better to weight heavier on the scales with muscle than lighter on the scales with fat.

Lifting weights is something that you must have a desire for because if you don’t, you’ll go to the gym two or three times then stop going. Your motivation needs to be exceeded by your inspiration. Find someone you want to look like then model what they do until you get the same results. Success leaves clues.

Try a routine that pushes you and works you hard. There’s no point doing a routine that you can easily do because you won’t see progress. You need resistance to see growth in all areas of your life.

Try a routine that includes a series of compound exercises with three sets of 8-12 reps. Compound exercises target multiple muscle groups simultaneously, this is a great way to get results fast. Examples of compound exercises are Squats, pull ups, bent-over rows, and deadlifts and many more to mention here. Compound exercises can help you to gain muscle and burn lots of calories so this is good news for anyone wanting to get in or stay in shape.

Crunches

Doing crunches on a stability ball is one of the best exercises I have found to help you to lose that stubborn belly fat. Additionally, it helps you to form a six-pack as it works the whole of your abdominals. But crunches alone will not get you a six pack fast. If you are strength training the resistance you get from performing other exercises will help build your six pack too.

Cardio

Everyone hates cardio, and if you don’t you’re lucky.

Cardio exercises include the recumbent bike, treadmill, elliptical machine, cross trainer, hill walker and many more. But if you are anything like me, allergic to the cardio equipment then you’ll be pleased to know that walking outdoors is a better option. You don’t have to do anything other than take a brisk walk for 35 minutes a day to stay healthy but if you want to tone up, you’ll have to do more than just walk.

Undertaking these simple practices daily will help to keep your body healthy. If you choose to factor in outdoor exercise such as walking, running, rowing or any other outdoor activity you’ll also benefit from the mental and emotional benefits too.

Exercise along with diet and mindset is one of the best habits you can have. Without a decent exercise routine and the motivation and drive to look after yourself you won’t be in a great place physically or mentally to take good care of yourself or anyone else. Your own health is important to everyone around you.

We have 2022 coming up and Veganuary is a great place to start diet wise. Combine your improved vegan wholefoods diet with your new exercise routine and you’ll be seeing benefits in no time at all.

Looking forward to sharing more exercise tips with you soon x

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

Exercise tips for looking after your body after 40

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Plant-based recipe for optimal health

December 16, 2021

by Isabella Hawke with No Comment All Posts Fitness Health Plant based food Recipes Wellbeing

Plant-based recipe for optimal health

No matter what people say, we all eat vegan and plant-based at times. Some of us do it all of the times for optimal health, animal welfare and the environment. But if you are wanting to eat more plant-based recipes and don’t know where to start … look no further.

Most of us eat fruit, chips, rice they are vegan for sure. But if you are actually looking for make a home recipes look no further. Here are three very easy recipes to get you started.

Oatmeal and Banana pancakes – Breakfast

These pancakes taste yummy! And are super easy to make. They are a great option to start your day. All you need is:

One cup of oatmeal
One banana
3-4 tablespoons of any plant milk
A pinch of baking powder for those fluffy pancakes

Mix all ingredients in a blender. Preheat your nonstick skillet and pour pancake batter with the help of a tablespoon. Wait for 2minutes until bubbles appear on the pancake. Flip it over, and the pancake is ready. You can add some berries on the top.

Baked potatoes with chili beans and corn topping – Lunch

Baked potatoes surely taste delicious. You can enjoy a wonderful lunch with the recipe shared today. All it requires is:

Six large potatoes
½ cup of beans(any)
1 /2 cup of tomato puree
1can of corn
1cup of fresh salsa
1 medium-size onion
1 large garlic clove
1 lime for juice
Salt and pepper to taste

Place all potatoes for baking in a preheated oven at 375c until cooked. In a sauce pan, add tomato puree, beans, salt, and pepper, cook for 4 minutes until puree thickens. Now add corn, garlic clove, and chopped onion—Cook for one more minute. Add lime juice and green chilies. Once potatoes are done, split them with a knife and add the beans and corn. Add some more chilies for extra spice.

Baked tofu – Dinner

This baked tofu recipe is surely going to be your favorite. As it is flavour full yet quick to make. Here is a list of all the ingredients you need to make these baked tofu bites:

1 16oz of organic tofu
2teaspoons of soy sauce
2teaspoon of tomato ketchup
1teaspoon of garlic paste
2teaspoon of maple syrup
1tablespoon of rice vinegar
½ teaspoon of black pepper

Cut the tofu in squares. In a small bowl mix all the sauces to marinade the tofu squares. Rest for half hour and bake at 180 degrees for 15 minutes. Enjoy

If you’d like to see more of my recipes you can request your free recipe guide below.

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

40 Plus female seeking life changing Info

December 14, 2021

by Isabella Hawke with No Comment All Posts Fitness Plant based food Recipes Wellbeing

40 Plus female seeking life changing Info?

Have you entered the lovely forties yet? Or are you going to hit your forty years in the next year or so? We all know a healthy lifestyle ensures a healthy body and mind, right?

All of us go through bodily changes over time. Look what happened when you hit puberty, you got all happy because you got shapely> Am I right?

We experience bodily changes all the way through our lives so why is it a shock when you get to that time of life? Yes, that time . . . The menopause.

The menopausal phase we like to try like the nosy neighbour next door. It’s like a never-ending scenario of catastrophe, like a bull in a china shop it just keeps on, and on, and on until you feel like there’s nothing left of you. But it doesn’t have to be this way.

There are several things you can do to reduce the symptoms of the menopause and make life a little easier to bear.

Here we go…

Exercise

Yes exercise, I know it sounds a lot like a swear word but it works.

Because … our metabolism tends to slow down as we get older. Thus resulting in less calories burnt. That is why we need daily exercise to keep our body in shape and stay fit. Practicing an exercise for at least 30 minutes a day is recommended. If you hate the sound of the gym or yoga is too flouncy for you, try a brisk walk, every day for 35 minutes, not just once per week.

Breakfast

Breakfast, no doubt, is the most important meal of the day, or so the meat and dairy industry would like you to think. Whilst it is beneficial to have breakfast in the early hours of waking up it really doesn’t matter what time you have breakfast as long as you have it. In some cases, such as intermittent fasting it’s called lunch or even dinner.

Take your supplements

As we grow older, our bones and joints are at high risk of damage and as you know, things just don’t work out the way they should. Hot flushes, night sweats, mood swings (WHAT THE HECK, I don’t suffer mood swings …). Yes you do 😊

On a plant-based diet it is important to make sure you supplement right. A quality vitamin B12, D3 and Omega 3 supplement is required to help you stay healthy like an ox. You may also benefit from Black Cohosh, macca powder, St Johns Wart and many more (request my free booklet and find out more)

Sleep

Getting peaceful sleep every night is a blessing at any age. Sleep quality, however goes down as we age mainly due to life stresses and hormone imbalances. We all need a between 6 to 9 hours sleep in our 40s. Yes that’s right, and for most of us it never happens. But for optimal functioning, growth and repair plus good mental and emotional health 6 – 9 hours is the optimal amount.

You may benefit from a herbal tablet that contains valerian, bergamot and lavender. These three together lead to a great night’s sleep (normally).

Lavender candles and essential oils may also work.

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Hydration

Here we go again I hear you say. But hydration is a key part of keeping healthy and strong. Make sure you drink enough water, and every day not just one day a week. Yes, I know your tricks by now. One day of drinking 6 glasses of water doesn’t mean you’ve had your weekly intake. Far from it.

Many of us don’t drink enough water and then we complain about headaches, tiredness, sore bones and aches and pains and many more symptoms of dehydration. But what if I told you that staying hydrated on a day-to-day basis can nor just make your body and mind work better but also improve and reduce the symptoms of the menopause?

TIP: Hot flushes, Drink ice cold water.

Preventative health

The risk of chronic lifestyle disease gets higher as we age. It is recommended to schedule monthly or semi-yearly visits with the doctor. It is important to check cholesterol levels, blood pressure, diabetes and other disorders that can be detected and maybe prevented through regular visits to your doctor. Early treatment of such conditions can prevent further damage to your body. Get your MOT as soon as you can.

Keeping on top of your diet is the most important aspect of preventative medicine. A plant-based diet has been shown to significantly reduce the effects of the menopause and in some cases, reverse it.

Check out these links for science-based facts on how to reduce the symptoms of the menopause with a plant-based diet.

https://nutritionfacts.org/video/soy-phytoestrogens-for-menopause-hot-flashes/

https://nutritionfacts.org/video/the-rise-in-blood-lead-levels-at-pregnancy-and-menopause/

https://nutritionfacts.org/video/soy-foods-menopause/

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

So, hopefully, you now have a few more tips than you came with and that’s great news. If you leave having not learnt anything new, leave me one of your tips below. 😊

Have a great day x

Easy to do at home fitness

December 13, 2021

by Isabella Hawke with No Comment All Posts Coaching Exercise at home Fitness Health Wellbeing

Are you running out of time? too lazy to hit the gym? Or are you scared to lift up that heavy gym equipment? Still, you want to stay fit with less effort at home. Here is a complete guide on how you can stay healthy with these easy to perform at-home practices. As a beginner, start with a 15-minute routine at least three times a week and achieve 30 minutes target by regular practice.

Walk

Doing a regular walk for half an hour is a great way to keep you fit. It is the easiest way to keep your body functional. It serves as a warm-up session. It is, however, beneficial to choose a hilly walk and jog instead of a slow walk. Walk helps in maintaining your body weight and you can do it any time at home without any difficulty.

Crunches

Doing crunches is the best way to keep abdominal muscles in shape. Start with 10 at a time you can repeat three sets of 10 if you wish. It primarily works on the lower back, hips and pelvis.

Stairs

Walking up and down the stairs is an excellent way to keep both the upper and lower body in motion. It keeps the leg muscles flexible and allows better blood flow that results in a healthier heart. Climbing stairs also helps in fat burning.

Bicycles

Lay down on the floor keep your hands under the head. Now place your legs up in the air and start moving them like cycling for a minute or two. This exercise can be done on a mat at home even in your living room.

Squats

Squats are a great way to strengthen bones and ligaments. And might help you lose weight as it burns calories. 12 to 15 squats can be done at a time. Squats result in toned butt and legs.

The above-mentioned exercises are ideal to follow and easy to be carried out at home to stay fit.

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https://createthatbody.com/gym-workouts-for-sculpting-body-after-the-40s/

https://createthatbody.com/protecting-animals-and-the-environment-through-plant-based-diet/

Exercise tips for looking after your body after 40