Fitness Model, Catherine Peck shares her tips on how to keep in shape, keep fit and stay healthy
Catherine Peck is a top fitness model in the UK, she is a regular fitness model for Health and Fitness Magazine, Body Fit Magazine, Running Fitness Magazine and Women's Fitness Magazine. Catherine shares her tips on how to stay healthy and maintain a great figure.
Get your Beauty Sleep: Sleep is vitally important, consisting of several distinct cycles and stages that help to refresh your brain and restore bodily function. The average person needs around 7 or 8 hours of sleep a night, but this completely varies from person to person. You would be surprised that even only losing a bit of sleep affects energy levels and impacts your mood. In order to maximise your daily potential and be completely efficient, sleep is an absolute must. It is also a necessity for keeping a healthy weight, as the body rejuvenates and restores itself during this time.
Meals and Snacks: Eating habits are a vital factor in the equation to staying fit and healthy. The importance of getting a balanced diet cannot be stressed enough – key nutrients come from all different types of food. Eating your 5-a-day is a very good start and remember that fibre, protein and vitamins & minerals are essential. Carbohydrates are the most important source of energy and some fats are also stored beneath the skin helping to insulate us against the cold. As long as fatty junk food is avoided and carbohydrates are not eaten in excess, a sensible diet can be maintained. Watch when you snack and what you snack on too – grab an apple or some whole wheat pita instead of a chocolate bar and cake. If you are watching your weight, eating carbohydrates earlier on in the day when you need the energy is a much better idea than eating them late at night. Replace eating carbohydrates at night with eating protein i.e., have fish with vegetables and salads.
Exercise: Ideally, exercise should be done every day for at least 30minutes to an hour, as it is the key to achieving a happier and healthier lifestyle. It has been discovered that doing physical activity can affect our mood for the better, improve our self-esteem and even reduce your risk of stress. Don't forget that it helps you to maintain a trim and fabulous looking figure too.
NHS medical statistics have proven that with exercise you have:
For more information on this, please see the NHS website, nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx
Aerobics burns on around 380-605 calories per hour (the more intensive, the more calories burnt), leisurely cycling burns 230-370 calories per hour and competitive football burns 530-830 calories on average per 90 minute match depending on your weight and fitness level. Celebrities like Cheryl Cole ensure that they maintain a healthy weight by doing cardio training, which really gets your heart pumping; Cheryl Cole is known for going on 5.30am runs to help maintain her weight and fitness.
Any physical activity is good for you, such as going for a fast walk with a friend, mowing the lawn and cleaning the house. However, to get a really great looking and toned body it is likely you will need to do more. Playing sports such as tennis or joining a regular class such as a running club are perfect ways to make some new friends and get an all over calorie burning, all over body workout and all whilst having fun. Just make sure you are prepared with the right kit. The biggest mistake woman make when playing sports or when at the gym is having nipple poke through, this is not attractive, please invest in a pair of nipple covers to avoid embarrassing others and yourself! Nipple covers are a recommended piece of kit especially if you are planning on or running long distances as the comfort pads will prevent nipple chaffing and any discomfort that can be caused through materials causing painful friction and irritation to the skin. In addition, bra strap cushions are an easy solution to preventing bra straps cutting, or moving and rubbing, when playing sport.
Drink Water: Water flushes toxins out of your system. It stops you from becoming dehydrated which causes headaches, gives you energy, and generally makes you more alert. The water lost through exhaling, sweating and urinating must also be replaced. Water is important to vital bodily functions, such as regulating body temperature, preventing constipation and cushioning your joints and muscles. The risk or getting bladder and kidney infections will be decreased, and it was found that people who drink more than 5 cups of water a day are less likely to suffer from heart disease. However, it is necessary to everyone to drink 2 litres of water a day. Please note, you will need to drink more if you are exercising intensively or it is a very hot day. In addition, don't forget that water consumption controls weight. It does this by helping your metabolism and digestive system function and by preventing your body mistaking thirst for hunger. Remember that water moisturizes your skin inside and out, helping you to look glowing!
Get your Beauty Sleep: Sleep is vitally important, consisting of several distinct cycles and stages that help to refresh your brain and restore bodily function. The average person needs around 7 or 8 hours of sleep a night, but this completely varies from person to person. You would be surprised that even only losing a bit of sleep affects energy levels and impacts your mood. In order to maximise your daily potential and be completely efficient, sleep is an absolute must. It is also a necessity for keeping a healthy weight, as the body rejuvenates and restores itself during this time.
Meals and Snacks: Eating habits are a vital factor in the equation to staying fit and healthy. The importance of getting a balanced diet cannot be stressed enough – key nutrients come from all different types of food. Eating your 5-a-day is a very good start and remember that fibre, protein and vitamins & minerals are essential. Carbohydrates are the most important source of energy and some fats are also stored beneath the skin helping to insulate us against the cold. As long as fatty junk food is avoided and carbohydrates are not eaten in excess, a sensible diet can be maintained. Watch when you snack and what you snack on too – grab an apple or some whole wheat pita instead of a chocolate bar and cake. If you are watching your weight, eating carbohydrates earlier on in the day when you need the energy is a much better idea than eating them late at night. Replace eating carbohydrates at night with eating protein i.e., have fish with vegetables and salads.
Exercise: Ideally, exercise should be done every day for at least 30minutes to an hour, as it is the key to achieving a happier and healthier lifestyle. It has been discovered that doing physical activity can affect our mood for the better, improve our self-esteem and even reduce your risk of stress. Don't forget that it helps you to maintain a trim and fabulous looking figure too.
NHS medical statistics have proven that with exercise you have:
- up to a 35% lower risk of coronary heart disease and stroke
- up to a 50% lower risk of type 2 diabetes
- up to an 83% lower risk of osteoarthritis
- up to a 68% lower risk of hip fracture
- up to a 30% lower risk of dementia
For more information on this, please see the NHS website, nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx
Aerobics burns on around 380-605 calories per hour (the more intensive, the more calories burnt), leisurely cycling burns 230-370 calories per hour and competitive football burns 530-830 calories on average per 90 minute match depending on your weight and fitness level. Celebrities like Cheryl Cole ensure that they maintain a healthy weight by doing cardio training, which really gets your heart pumping; Cheryl Cole is known for going on 5.30am runs to help maintain her weight and fitness.
Any physical activity is good for you, such as going for a fast walk with a friend, mowing the lawn and cleaning the house. However, to get a really great looking and toned body it is likely you will need to do more. Playing sports such as tennis or joining a regular class such as a running club are perfect ways to make some new friends and get an all over calorie burning, all over body workout and all whilst having fun. Just make sure you are prepared with the right kit. The biggest mistake woman make when playing sports or when at the gym is having nipple poke through, this is not attractive, please invest in a pair of nipple covers to avoid embarrassing others and yourself! Nipple covers are a recommended piece of kit especially if you are planning on or running long distances as the comfort pads will prevent nipple chaffing and any discomfort that can be caused through materials causing painful friction and irritation to the skin. In addition, bra strap cushions are an easy solution to preventing bra straps cutting, or moving and rubbing, when playing sport.
Drink Water: Water flushes toxins out of your system. It stops you from becoming dehydrated which causes headaches, gives you energy, and generally makes you more alert. The water lost through exhaling, sweating and urinating must also be replaced. Water is important to vital bodily functions, such as regulating body temperature, preventing constipation and cushioning your joints and muscles. The risk or getting bladder and kidney infections will be decreased, and it was found that people who drink more than 5 cups of water a day are less likely to suffer from heart disease. However, it is necessary to everyone to drink 2 litres of water a day. Please note, you will need to drink more if you are exercising intensively or it is a very hot day. In addition, don't forget that water consumption controls weight. It does this by helping your metabolism and digestive system function and by preventing your body mistaking thirst for hunger. Remember that water moisturizes your skin inside and out, helping you to look glowing!
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