Four Weeks To Toned Cheeks

'Rear of the year' was once an award given in your secondary school year book. Who would have known that by 2016 it would be such a fashion statement to have a super perky booty. Last year during my 'Fit & Fabulous Series' I mentioned and completed the squat challenge. It was tough and completely worked but this year I want to turn it up a notch. My 'Fit & Fabulous Series' will be returning on Monday along with a few other surprises in store that I can't wait to share with you all. 

One of my fitness goals for 2016 is to really strengthen and tone my entire body and really living well. My sister is fourteen and is at a really crucial age where body image is really important so I want to do my very best to be a good example to her promoting positive body confidence and the importance of eating wholesome nutritious  food as well as showing her its ok to eat Death By Chocolate Cake or a big spoon of Nutella if she feels like it. 

During the week the two of us went out to our home gym for a quick ab session she started talking to me about her football training and how they do squats after their warm up. She reminded me about the squat challenge and inspired me to create a squat challenge of our own. Which I am about to share with you now which will ensure you look 'fine from behind!'  

1. Bring Sally Up Squat Challenge

A good friend of mine who is also a Fitness Instructor taught me this one. Bring Sally Up Squat Challenge is a song. You do as the song says, it says "Bring Sally up, bring sally down". You Squat when it it says "bring sally down" and stand up when it says "bring sally up". You really feel the burn with this one but its worth it. I would recommend doing this challenge every second to third day if you are a beginner or are doing other workouts or squat challenges too. As you don't want to cause injury or over do it.  

2. 30 Day Squat Challenge

The 30 Day Squat Challenge is a free app which I downloaded on my iPhone but I'm sure your can get it on Android too. It starts with 30 squats and then increases daily. Every four days you get a day off to recover and an alarm goes off every day to remind you to do it. 

3. Weighted Dead Lift 

I would do this outside of my challenges like if I was doing a circuit. All you will need for this exercise is a kettle bell at a weight that suits you. Place it in front of you with you feet hip width apart. Bend over keeping your back straight and do not let your knees go past your toes. Stick your bum out so you can feel a good stretch in you calf muscle, thighs and glutes. Pick up the kettle bell with both hands and stand up straight, lifting the kettle bell up above your shoulders. Once you get to this point lower the kettle bell back towards the floor but do not let the kettle bell rest on the floor. 

4. Kettle Bell Swing 

Again you will need your kettle bell. Stand with your feet hip width apart. Holding the kettle bell in your hand, slightly squat down and swing the kettle bell up to shoulder level and swapping hands at the top. Squeeze your core and booty tight while keeping your back straight. Your hips are your power point so use them to really get a good swing. Don't rely on your arms and back for this one its your booty doing the work. 

5. Weighted Hip Extensions

Lay on the ground using a kettle bell or bar bell which ever is available. Place it across your hips or lower abs. Bend your knees with your feet flat on the floor. Then lift your hips off the ground. Squeezing your abs and and glutes. Hold for five seconds then return to starting position.

Do 12 reps of each exercise listed above from 3/5 and 3 sets 4/5 times a week. 

This is my motivation for the next four weeks, what's yours? 

Also if you would like to see any particular fitness post included in my new series, please do not hesitate in letting me know! 

Yours Stylishly 

Kerrie x   

Loving Lately Supreme Matcha Green Tea

Matcha Tea is all I have been hearing about lately from gymbunnies to healthista's alike. With everyone on health kicks this January I was dying to try to see what all the fuss was about. I am already a massive fan of green tea as if you didn't know so I knew I would really enjoy this. It wasn't that difficult to find either which was surprising because where I live we are usually last to get everything. But thankfully it was in my local health food store. 

It smells a lot stronger than green tea but its not a nasty smell it is actually really enjoyable to drink. I never looked up the benefits of it or why it was so good for you until I was sitting down sipping a cup and boy did it blow my mind. The benefits are incredible. 

Matcha Green tea is known as the hero of green teas it is a combination of  whole leaf greens - Chinese Sencha, Indian Oothu and Vietnamese Suoi Gang Shazam.

Benefits of Supreme Matcha Green Tea 

- Matcha Tea is filled with antioxidants so much so that you will need to drink 10 cups of regular green tea in order to consume the same amount

- Aids in burning calories

- Boost metabolic rate 

- Naturally detoxifies the body 

- Calming on the mind and body 

- Jammed packed with vitamin c, selenium, chromium, zinc and magnesium 

- Mood enhancing 

And those are just some of the amazing benefits of drinking matcha. I know if you are not used to drinking  green tea or herbal teas in general it can be difficult to get used to the taste but as long as you invest in good quality tea and find a brand that suits your taste buds you will get into it in no time and really reap the benefits. 

Yours stylishly 

Kerrie x  

White Marble Inspired

With every new iPhone coming out there is always a certain amount of hype that follows. Not very surprising when Apple really out did themselves by introducing a beautiful rose gold cover. I had my heart set and waited patiently for my contract to end so I could in turn upgrade from my trusty old iPhone 5s. The day finally arrived last week and I was all ready for the 6s world. Until that is I got chatting to the shop assistant. He advised me to upgrade to the iPhone 6 instead of 6s because there is very little difference except for the beautiful colours. In the end I opted for the 6 with 64GB. I am extremely happy with my decision and so grateful to have this phone even though I'm minding it like a baby!

In saying that what's a new phone without a posh new cover. Faux marble is everywhere at the moment and definitely a favourite among fashion bloggers. It is the perfect accessory and interior piece to add a vibe of luxury and style to your outfit or vanity. I love how clean, luxe and effortless it looks. Perfect with every outfit.

Yours stylishly!

Kerrie x 

White marble iPhone case : Amazon   

Styling Sportluxe

With the Sportluxe trend rocking the style stakes I find myself scrolling through instagram looking for inspiration. I for one am loving this trend. It is perfect for the busy girl on the go. What's better than running around in ultimate comfort while looking super stylish. I bought this quilted sports jacket in Penney's last week. It looks designer and is perfect for pulling off the sportluxe trend. Even though its quite fitted I have a few layers inside it which is perfect for keeping warm this time of year. Comfortable leggings and foot wear are also essential for getting your workouts in and getting you from a to b. 

Nike Dynamic Support 

A pair of Nike trainers are always on the top of every fitness girls wish list. I am a huge fan and am so delighted that Nike are really embracing the sportluxe trend. I bought my Nike trainers last year from Life Style Sports  and they are still in perfect condition and super comfortable. With dynamic support and shock resistance your muscles and joints are fully supported at all times. This is very important for weight training and cardio as it prevents injury and aids balance. 

I think its about time I treat myself to a new pair. Which ones are you favourite? I have my eye on the Nike Air Max Thea 

 Yours Stylishly 

Kerrie x  

Fit Chicks Guide to Getting Started With Cardio

Only a couple of weeks ago we were in the ultimate festive season filling our tummies with all the yumminess and now most of us have decided we want to be fitter and healthier than we were in 2015. Gyms can be daunting at anytime of the year especially in January when everyone wants to change their lives for the better. So if gyms or classes aren't your thing you have the perfect opportunity now that the days are getting brighter and longer that cold crisp air is far to tempting to get outdoors.

Walking is a great way for getting started with cardio and also brilliant for your mind. It also helps if your live in a nice area or at least near one it makes it a lot more appealing to get out there and work up a sweat. Don't worry if you live in a busy city or a town I'm sure that there are beautiful parks or woods hidden somewhere maybe even unknown to you. So do your research before you begin and make sure that you stick to a safe location.

Here are a few of my top tips to getting out and moving more:

-  Getting out first thing in the morning will set you on the right track for the rest of the day. Not only is it good for your mind as it gets your feel good hormones flowing you will be a lot less likely craving coffee and muffins for breakfast when you get home. 

-  If unable to get out first thing in the morning at least try to get out in daylight this way you can still take in the scenery and its a lot safer. 

- Make sure to do some gentle stretches and warm up to avoid injury and get your blood flowing. 

- If this is your first time attacking your cardio session start slow and build up your pace.. 

- Once your comfortable and in a routine you can start to increase your speed or you distance. 

- Start jogging for short distances even if its just for a minute. Stop walk for five minutes until you catch your breath and then jog again for as long as you can.

- Now to increase the incline find some steps your a hill. Try sprints on the way up and take it easy on the way down. This is perfect for building strength and getting your heart pumping. 

- Aim to get 10,000 steps in everyday to maintain a healthy lifestyle. A great way to track this is with a Fitbit Flex . Which you can buy here.

- The thought of getting up and exercising is a lot worse than getting out and actually doing it. You may even surprise yourself and really enjoy it! 

Who's on a health kick with me then? 

Yours stylishly 

Kerrie x  

The Beauty Detox

In my latest post Just Do It I mentioned that I was finding it extremely difficult to get motivated to be healthy and start working out again. I wrote that post not only to motivate you all but also to motivate myself. So since then I have been working to get back on track. I think the biggest problem is that we are very hard on ourselves and plan out our fitness and weight loss regimes with the wrong mindset. We look at chocolate and pizza and think to ourselves that we can't eat it because it will make us gain weight. We restrict ourselves and end up craving the chocolate even more until we crack and then binge. When instead I think we should concentrate on nourishing our bodies with healthy food which will make us look and feel beautiful from the inside out. We all know that crash diets and juice cleanses are not sustainable and are only harming your body in the long run. So lets start today to treat ourselves properly and with respect.

 For all of the Irish girls reading this you probably would have watched Sugar Crash over the weekend or at least heard about it. I'm sure you didn't go running to the fridge for sweets or chocolate after watching it. Its all about being aware about what you are putting into your body, how you are feeling after eating and just being a little bit more health conscious. Eating for beauty instead of having a negative attitude to food or exercise and being the best version of you. 

1. Hydrate 

Staying hydrated throughout the day is essential. It keeps your mind alert, prevents your internal organs from dehydration. Hydrates your skin causing a detoxing effect with can in turn help to reduce the appearance of acne and breakouts. Minimize the appearance of  premature crows feet around the eyes which are worsened by dry dehydrated skin as well as aiding weight loss as drinking at least 2 liters of water a day releases toxins from the body. 

2. Green juices 

Green juices are the perfect way to start off the day. They can be enjoyed on there own or if you are still hungry after enjoying, why not try some over night oats or a big bowl of fruit. The thought of having a green juice is worse than the taste and believe me when I say you will feel amazing after drinking one as you know you are doing the right thing for your body. Green juices are full of antioxidants which will make your skin, eyes and hair glow as well as having lots of anti aging effects benefits. Its very important to never skip breakfast so if you are like me and sometimes find it hard to eat in the morning a green juice is perfect to counteract that.  

3. Green Tea 

I love green tea and you will know if you've been following me for a while that I like drinking it cold. I make it at night in a liter bottle and leave it in the fridge. The next morning I take it out a sip it throughout the day. It is the perfect detox aid and really helps with beating the tummy bloat when you are feeling extra fluffy. Green tea also helps to reduce stress and improve brain power, is an excellent antioxidant, burns fat and enables you to workout for longer. Whats not to love! 

4. Eat little and often 

Eating six smaller meals or snacks throughout the day is better than having just three large meals as eating little and often can really help to keep your blood sugar stable, which in turn means you wont reach for chocolate or sugary snacks. 

5. Eliminate sugar and refined carbohydrates

Carbs such as white flour, sugar, alcohol, fruit juice and soft drinks raise your bloods insulin levels which leads to weight gain, impaired fat burning and even insulin resistance. Replace you usual sugary snacks to whole fruit, grains and gluten free oats instead. 

6. Eat fats in moderation

We all know that healthy fats are important, but its very easy to over do it on them especially if you love avocados as much as me. There are 9 calories in every gram of fat so it can be easy to eat a lot of energy without realizing it. Good fats can still cause weight gain if you eat to much or are not working them off. 

7. Beauty sleep 

I am such a cranky pants when I don't get enough sleep and always wake up craving coffee and carbs. Sleep deprivation triggers low serotonin levels, carbohydrate craving and weight gain, that is why it is so important o aim to get 7-8 hours sleep a night  to allow you body to grow, heal and renew itself.  

8. Workout

Work up a sweat every single day to boost your lymphatic circulation, burn stored fat, oxygenate your body and brain and get those feel-good endorphins pumping. Resistance training like weight training really fires up your metabolism long after you have stopped exercising.

9. Willpower

Nothing will happen without a positive attitude and some motivation. For some people a photo of themselves or the ideal body you want to achieve, a vision board, a food diary, a workout buddy or an encouraging quote will help to motivate you and keep you in the right mindset. Find your motivation and visualize it every morning. 

10. Cheeky treats

A cheeky treat every now and then is perfectly except able when included in your healthy lifestyle. You deserve it and it will actually help you stick to you plan once the cravings are kept at bay. It would be crazy to go through life without having treats! 

I really hope you found this post helpful and if you would like me to share any recipes or a any suggestions for future blog post I would be really happy to hear from you! 

Yours stylishly! 

Kerrie x   

Just Do It

This time of year can be really difficult with so much excitement for the new year, a fresh start and so much inspiration for enhancing your life, until reality kicks in and we're back to work, college and school. We put so much pressure on ourselves to be perfect only to be disappointed when we didn't achieve all that we had hoped. I think its safe to say that we can be a little too hard on ourselves with sometimes extreme expectations especially when it comes to diet and weight loss. I have always struggled with my weight. Growing up like most teenage girls I would put myself on diets that were way to strict and extreme workouts that would never last and would always bring me back to square one. It has only been in the last 3 years that I have learnt how to really look after and nourish my body. 

On new years eve I set myself some health and fitness goals that I was so set on achieving. I was on a role before Christmas and really getting into a good grove and was really happy with all I was achieving. Until Christmas eve came that was, I know it was Christmas and that's what its all about. I didn't over do it to much but I missed my workouts. I then came down with the flu which knocked me for six. But now I'm better and still haven't worked out this week.

So this evening well all week actually I've been scrolling through instagram  looking at fitness accounts and athletes images feeling a little discouraged and disappointed in myself for letting myself go. Until the thought came to me. What are they doing differently to me? Well not scrolling through instagram 'wishing' they had those bodies, they are out there working for them. They are eating extremely healthy and not starving themselves. I have a choice just like they do to get out there and "Just Do It"! 

I think the key is to start small,focus on being healthy and not think about how much you have to lose rather how far you have come to get to this point. Changing your mindset from thinking that you are depriving yourself from not eating chocolate to thinking of how you are nourishing yourself by having that healthy meal filled with vitamins which will therefore improve you skin, hair and nails. The same goes for exercise. Instead of thinking of punishing your body for being naughty over Christmas think of how you are improving your body everyday and how lovely and lean you will look on the beach in the summer. Like everything in life there are no secrets other then getting up and just doing it! 

Yours stylishly 

Kerrie x  

Jacket - Similar Here Tights - Nicer Here Trainers - Similar Here - 

Saturday Night Pamper Night | Create your own at home spa

Now that the holidays are coming to an end I think we are all in need of a cozy night in to truly pamper ourselves and to de-stress after the busy few weeks in the run up to Christmas and all the celebrations over Christmas. I love having pamper nights in and much prefer them to nights out! Its such a treat and doesn't need to cost a fortune and what better than doing it in the comfort of your home. I begin my pamper night in by lightening my favourite scented candles. If I am having a bath I light them all around the tub. I put on the heating ensuring that then bathroom is really warm. Spa's are always so hot. I start my pamper session by brushing my teeth and giving myself a facial.

Facial 

Recently I have been using Bioderma Sensibio H2O as a pre-cleanse to remove my eye make up such as stubborn mascara and eyeliner. I then do my second cleanse using two pumps of La Roche-Posay Make-Up Remover Milk. Love this! For toner I use Lush Eau Roma Water , also a huge fan of this! I exfoliate using Liz Earle Gentle Face Exfoliator and then use either Liz Earle Deep Cleansing Mask or Liz Earle Intensive Nourishing Treatment Mask which ever my skin needs. If I am having a bath I will get into the bath with the mask on and leave it on for my entire bath or if I'm having a shower I will lie down on my bed and meditate for 10/15 minutes. I then remove the mask using my La Roche-Posay Make-Up Remover Milk. I then use Kinvara Skincare 24HR Rosehip Face Serum . I let this soak in and then apply La Roche-Posay Hydreane Riche Moisturizer . I finished my facial using one of my favourite Lush  lip products. 

Bubble Bath 
I love having baths but unfortunately I don't get to have them as much as I would like. My guilty pleasures are Rituals body care products which can be purchased in Debenhams, Arnotts  and House Of Fraser. Rituals are based on Ayurvedic ingredients that make you feel good from the inside out. They have therapeutic properties, they smell gorgeous and leave your skin feeling super hydrated and amazingly smooth. Rituals have a huge range of products available, from shower oils to body butters,perfumes, body mist and much more. All smelling divine. I love this Rituals  set from Debenhams. At the moment Debenhams are offering free delivery on beauty products and up 70% off selected lines using the link here. I will definitely be stocking up on all my beauty wants and needs. 

Rituals Ancient Beauty Gift Set - Debenhams €13.65

This is the perfect present for yourself or a loved as a little pick me up or just a sign of appreciation. It contains everything you need for a pamper night in. It contains body scrub, shower foam, shampoo and body cream. I would use all of these products when having a pamper night in. Sometimes when i'm going all out I use a hair mask too. My favourites are from Lush .  

What do you do when you are having a pampering night in? I am taking full advantage of the pamper session and weekend as on Monday my 'Fit & Fabulous Series' is back with a bang. Full of lots of surprises which I can't wait to share with you all.

Have a great weekend! 

Yours stylishly 

Kerrie x 

  KINDNESS IN WORDS CREATES CONFIDENCE. KINDNESS IN THINKING CREATES PROFOUNDNESS. KINDNESS IN GIVING CREATES LOVE.

JONA KINGSFORD

Happy New Year!

Happy New Year! 2016 is finally here and I couldn't be happier. As much as I love Christmas and the build up I was really looking forward to the fresh start, a new beginning and an other chance to achieve anything I want. The last couple of weeks have been extremely busy. Especially in the run up to Christmas. I never really take time out to just relax or watch a movie. I am always on my laptop, on my phone, working or going to the gym. Even when I do sit down to 'relax' in the evening I am always working on a blog post, planning a blog post or browsing on line looking for inspiration for my blog. I know I'm obsessed but this little blog brings me such happiness, more than you will ever know. 

I became a little run down over Christmas, due to over-indulging in all the wrong foods, not exercising as much as I should of and having way to much fun. But that's what Christmas is about after all. Every year I sit down and write out my New Years Resolutions, last year was the first year I achieved everything I set out to do. So this year I am more determined than ever to ensure I reach every goal I set out to achieve and more. 

My health, well-being and fitness are my main priority this year. Both physically and mentally. I want to concentrate on what I am putting into my body more so than focusing on working all the nasty stuff off. I am in the process of growing my blog and am planning on featuring a lot more categories filled with happiness, positivity  as well as few surprises in store, one of which is a change in design which I am so excited about. But for now my resolution planning is in full swing and I am determined to make it the best year ever! 

Decide what you want to achieve 
Sit down with a pen and notebook and plan out your year. Really think about it. No goal is to big when you put your mind to it you will achieve it. Think about what makes you happy and what you love to do. If you are feeling a little uninspired why don't you check out Pinterest for some inspiration.

Focus
Really focus on what you want to achieve. Create a dream board, print out pictures of what you want to achieve. Get your list and stick that on it to. Write out a plan on what you need to do to achieve everything you wish. Look at the dream board and list every morning and every night. This will remind you to do something everyday to bring you closer to your dreams. 

Believe you can succeed 
Believe in yourself and know you can succeed. Have unwavering faith in yourself. Get organized and do what you need to do. If your goal is to be fit and healthy, then book your classes at the gym, prep your meals and have your gym bag packed. 

"Fail to prepare, prepare to fail!"

Solve the problem 
In every problem there is a solution. In every question there is an answer. Sometimes life just happens which directs you in a different direction from your goals. But you can't let that stop you. Find the solution and focus on it and you will be unstoppable. 

Enjoy!
Life is to be lived so enjoy every second of it. You are making these changing to make your life better or to be a better person. So keep going and don't look back. You can create anything you want in these world so get out there and make it happen! 

Yours stylishly

Kerrie x