Body – Shelley&Michelle

Benefits Of Kettlebell Training

22nd Aug 2024by shelleyandmichelleLeave a Comment

Kettlebells have been used for centuries, originating in Russia. Kettlebells (called girya in Russian) are associated with great power and strength. They were originally used as counterweights to measure the weight of goods, but were eventually used in strength competitions. Today the weights are featured in gyms and exercise classes. Kettlebells work several muscle groups at a time. Holding a lot of weight by a handle engages your arm, leg, shoulder, back, and abdominal muscles. The pull on your muscles helps to strengthen them. Kettlebells are also said to help strengthen back muscles and improve posture.

Low impact exercise: Kettlebells keep your feet planted on the ground, which reduces force and pressure on your knees. For some people, this may be a better option for getting the heart pumping than higher impact exercises such as jump training.

Full-body workout: Kettlebell swings use your upper body, core, and lower body for a great full-body workout.

(Photo credit: Ambitious-Studio-Rick-Barrett)

Calorie burn: The workouts are high intensity and can burn a lot of calories in a short time. And you may burn more calories after the workout due to post-exercise oxygen consumption, which is a temporary increase in metabolism to support recovery.

Quick exercise: Most kettlebell workouts can be completed in as little as 10–15 minutes and require only a kettlebell to get started.

Better cardiorespiratory fitness: Kettlebell swings involve your whole body, which requires your heart to beat faster and pump blood throughout your body.

Shelley & Michelle xx

Lifestyle

Ways To Detox Your Body

19th Feb 2024by shelleyandmichelleLeave a Comment

There’s no better way than feeling healthy and full of energy. At the start of the year we decided to have a month of pure detoxification which involved cutting out fizzy drinks, red meats, alcohol and snacks, including sweet treats and crisps. It wasn’t the easiest thing to take on in January, but we are happy to say that we stuck to it and feeling great!

If you are thinking of getting healthier this year, or need more of an insight into doing so, take a look at a few tips below.

Drinking more water: Water does so much more than quench your thirst. It regulates your body temperature, aids digestion and nutrient absorption, and detoxifies your body by removing waste products. Water transports waste products, removing them through urination, breathing, or sweating. So staying properly hydrated is important for detoxification. It is said that the daily water intake for most adults is about 2 to 2.5 litres which is around 8 glasses. You may need more or less depending on your diet or your activity level. To make water that little bit more tastier, we add a slice of lemon and mint!

Focus on sleep: Getting quality sleep each night supports your body’s health. Sleeping allows your brain to recharge itself. Not getting enough sleep can lead to stress, anxiety, high blood pressure, heart disease, type 2 diabetes, and obesity. It is said that we should regularly sleep 7 to 9 hours per night to help gain and maintain good health. If you have difficulties staying or falling asleep at night, try to relax before bed by taking a hot bath, reading a book or stick to a sleep schedule and limit using your phone before bed.

Limit your intake of sugar and processed foods: Even thought this can be so difficult at times, but you can keep your body’s detoxification system healthy by consuming less junk food. You can limit junk food by just leaving it on the shop shelf. Not having it in your kitchen takes away the temptation altogether, and replacing junk food with healthier choices like fruits and vegetables is also a healthy way to reduce consumption.

Gut health: Gut health is so important for keeping your detoxification system healthy. Prebiotics is a type of fibre that feeds the good bacteria in your gut. Eating foods rich in prebiotics can keep your immune and detoxification systems healthy. Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats.

Shelley & Michelle xx

Fitness

OUR GO TO GYM WORKOUTS

14th Jan 202017th Sep 2022by shelleyandmichelleLeave a Comment

Exercise is great for your health and fitness and is also a good way to clear the mind. If you make new year resolutions and one goal of yours is to keep fit and healthy, then to stick to it is to not be in the gym from January 1st and give up by March. The best thing is to wean yourself into working out slowly and mix up your workouts so you don’t get bored. It’s always great to push yourself. So if you start by going to the gym once a week, the next week try twice a week, then three times a week and see how you get on.

Below are a few of our favourite gym workouts. We hope you enjoy and Happy New Year!

Boxing

If you want to have fun whilst working out and change up your routine then boxing is the one for you. Boxing requires strength, endurance and power. Boxing isn’t just for the hard-core athletes, it’s a great way to strengthen and tone the entire body.

Running Machine

Running outside or on a running machine is a good way to strengthen and tone your legs and glutes. If running is too much for you then begin walking, jogging and gradually start to run.

Seated Cable Row Machine

The Seated Cable Row develops the muscles of the back and the forearms. It is an excellent all-around exercise for developing mainly the middle back while offering useful arm work as well.

Air Walker Machine

The Air Walker Machine provides a total body, calorie-burning workout that is low-impact and is a great aerobic exercise. The machine is an alternative to walking or jogging. This form of low-impact aerobic exercise can burn a surprising amount of calories.

Skipping

Who would have thought that a skipping rope had so much benefits. Skipping is simple, easy and a whole lot of fun, plus you get to burn a lot of calories while doing so. It’s one of the best ways to shed fat as well as improving your heart rate and building stamina.

Exercise Ball

There’s nothing quite like stretching your spine on an exercise ball after a strenuous work out. The benefits of using an exercise ball is to improve back and spine health, core stability, posture and muscle balance. Training with an exercise ball, whether during Pilates, yoga or simple stretching is an excellent way to work your abdominal, back and lower-back muscles.

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Shelley & Michelle xx

Fitness

Our Favourite Three Workouts

30th May 201917th Sep 2022by shelleyandmichelleLeave a Comment

We enjoy working out, it’s part our weekly routine lol. It can be difficult trying to squeeze in a workout whilst balancing a busy lifestyle, but we’ve realised after exercising you never say to yourself ‘I wish I didn’t work out today’. Exercising clears the mind, makes you feel more energised as well as feeling fit. Working out 2-3 times a week for us is ideal, as we don’t like to overdo our workouts.

It’s always good to mix up your workout routine. We like to work up a sweat and enjoy high intensity cardio workouts for e.g. Spin and Legs, Bums and Tums (LBT). There is nothing quite like taking part in a high energy exercise class and getting those endorphin’s flowing, its a feel good factor. We do love a good stretch though. You find after a strenuous work out your muscles can tighten up. Always stretch before and after working out. Yoga or Pilates is a great way to stretch. Pilates not only relaxes the body but also relaxes the mind. Below we have put together the health benefits from our favourite three workouts.

SPIN

The benefits from spin are mind blowing. Spin is a great way to burn calories, they say you can burn at least 500 to 700 calories from a single spinning class. Not only is Spin a good exercise to help tone and lose weight its a great stress reliever. Having a great instructor who motivates you whilst playing the best tunes helps. Spin is a good way of keeping your heart healthy, your heart is the most important muscle in your body so keeping the heart in tip top condition is key.

LBT

You can’t go wrong with Legs, Bums & Tums which concentrates on giving you that full body aerobic and toning workout. This class has a variety of workouts such as squats, lunges, hamstring curls, planks, crunches, curl-ups and many more. LBT has been a go to exercise class since the early 90’s and is still going strong. You can burn around 250-400 calories in just one class and is great for toning and tightening. LBT increases your stamina and endurance, builds strength increases energy levels as well as increasing your flexibility and mobility.

PILATES

If you want to improve your physical strength and flexibility. Then you will find Pilates is the workout for you. This form of exercise improves posture, balance, muscle tone and joint mobility. Pilates is great for the relief of stress and tension and focuses on strengthening your core. Pilates helps with the balance between your mind and body and gives you a sense of well-being. This exercise is beneficial if you suffer from lower back pain.

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*Shelley & Michelle x*x

Lifestyle

Thai Square Spa London

20th May 201917th Sep 2022by shelleyandmichelleLeave a Comment

Tucked away along the busy streets of London lies the perfect spa getaway everyone needs in their lives to chill and have some time out. Thai Square Spa is about a five minute walk form Charing Cross station which is perfect!

When you enter the spa peace and tranquillity hits you straight away, your shoulder automatically lower and you feel at peace as you’re greeted by soft music and the most amazing scents. The staff are so friendly and make you feel welcome, when shown to the changing rooms we were provided with white comfy dressing gowns, Thai Square Spa’s own flip flops and throw away knickers which are supposed to be used before treatments (but don’t forget your bikinis). We were guided down spiral stairs and entered a different world… literally. The dim lit lighting, soft spotlights and candles were sprinkled around the spa area that was exquisitely decorated with a mix of Roman, Thai and Turkish interior. In a row stood the masseuses and masseurs who stepped forward calling our name and introducing themselves to us, they then guided us to our treatment room.

Thai Square Spa has five Thai massage treatment rooms including six ritual massage rooms and one VIP suite treatment room. We both chose the same treatment which was the Thai Herbal Healer this particular massage is known for its traditional Thai herbal therapy to soothe, tense, stiff muscles. They massaged us with a warm herbal poultice which contained a variety of therapeutic herbs and spices. The technique was followed by a full body ritual massage with Jasmine massage and body oil. The treatment was for an hour and we were so relaxed we could have stayed on that massage table for at least another hour!

After our treatment we were taken to the relaxation/chill out area and was offered water or tea. We chilled there for about ten minutes before entering the spa area. Everything about this spa is top notch and just kept getting better and better. The spa boasts an incredible Jacuzzi which is very warm and toasty. It’s quite a deep Jacuzzi with stairs leading into it and the bubbles are so powerful which soothes your aches and pains. You can choose between the Sauna and steam room but being Shelley and Michelle we obviously tried out both! We began in the Sauna then finished in the steam room which is surprisingly large. Luckily for us the spa was empty so we had the facilities to ourselves. Next to the Jacuzzi there is an ice fountain that’s there to cool you down, stimulate circulation and eliminate toxins.

When we were finished chillin’ and taking full advantage of the spa we showered and made our way to the chill out area again and was greeted by a friendly member of staff who offered us more tea which is the most tastiest herbal Chinese tea. We relaxed on the comfiest white chaise and just chatted and took in the scenery and peaceful environment.

If you’re in need of some rest and relaxation why not try Thai Square Spa (here) it’s in a great location and was voted World Luxury Spa UK Awards Winner 2017.

You can follow Shelley on Instagram here

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