Showing all posts in ‘Weight Loss Tips’

Health, Leisure, Fitness and Wellbeing Exhibition Calendar 2012/2013


The next few months see a great wealth of exhibitions showcasing the health and fitness industry. Here are some of the highlights, with links to the relevant sites.


18-20th September 2012, NEC Birmingham

Leisure Industry Week (LIW) has become the largest UK leisure exhibition dedicated to the whole leisure industry sector.

Highlighting the latest fitness equipment to indoor play, membership retention through to healthy eating, LIW covers all areas.


23rd – 24th September 2012, Olympia, London

Representing over 400 brands from all areas of the beauty industry, exhibiting the latest products and collections for 2012/2013.


28th – 30th September 2012, Olympia, London

With TaiChi, Belly Dancing, Pilates, Zumba, Yoga and Salsa all represented in an eclectic collection of complementary health, spiritual awareness and personal development. The event aims are to visitors develop a healthy mind, body and soul.


20th – 21st October 2012, NEC, Birmingham

A fantastic weekend of wellbeing, health, fitness. Get advice to help you feel better, look better and live better.


26th – 28th October 2012, Olympia, London

This exhibition offers a total yoga experience, with demonstrations, products and lectures. You can find everything you will need for yoga & pilates practice together with inspirational products for a healthy lifestyle.

THE 50+ SHOW 2013

1st – 2nd March 2013, Manchester Central

This age group is discovering new lifestyles and is seeking new ways to stay healthy, lively and well informed. Exhibitors with an interest in ‘mature’ markets come together under one roof.


21st – 24th March 2013, Earls Court, London

Vitality Show is the UK’s largest health, beauty, fitness and well-being event for women, with free fitness and yoga classes, free food and health advice, demonstrations and classes. Learn how to get fit and stay in shape.


Fitness and Diet – Swap failure for Success

Choosing healthier foods to supplement you fitness training can be much easier than you think. Simply changing some old habits can make a huge difference you your health, wellbeing and waistline!

Let’s see what diet ‘swaps’ you can consider to make a crucial difference.

Try some simple, small changes when you plan your meals, or even when you reach into the fridge or cupboard for that quick snack. And by the way, don’t be afraid to snack. Our bodies are not designed to work on two or three big meals alone. Smaller portions, more often, really are a better rule.

Once you’ve got started, try thinking of your own healthier food swaps as well. Check food labels, as they can certainly help you to choose healthier options.

Let’s look at breakfast, lunch and dinner to see where a simple swap can make a lot of difference. Firstly of course, breakfast……do you even have breakfast? Well, we know we should! Anyway, let’s assume you do, so try some swapping at the start of the day.


• Whole milk –Swap for semi-skimmed or even skimmed milk.

• Sugar Coated Breakfast cereal – Swap for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, without added sugar.

• A sprinkle of sugar on your cereal? – Swap for a topping of fresh or dried fruit, which also counts towards one of your five a day.

•Full-fat yoghurt – Swap for fat-free Greek yoghurt or natural low-fat yoghurt.


• White breads of any type – Swap for wholegrain types.

• Butter and Cheese in you jacket potato – Swap for reduced fat spread and reduced salt and sugar baked beans.

• Tuna melt Panini – Swap for a tuna salad sandwich on wholemeal bread, without the mayo.


• Swap cream based or cheesy sauces for tomato or vegetable based alternatives to enjoy with your pasta, or meat and fish dishes.

• Forget adding whole milk and butter to your mash try a low fat spread and skimmed or at least semi-skimmed milk.

• Trim the fat from your meat or choose leaner cuts in the first place.

• Grill, don’t fry!

Overall, its all very straight forward; so just add dedication and will power and soon it will all fall into place.


How do vibration plates work?

Of the different types of vibration plate available, in general, oscillating plates seem to be better received by those who are not regular gym goers, but are looking to simple lose some weight and tone, or reduce cellulite. They are the gentler, but no less effective, alternative to vertical movement machines, such as Power Plate, and would definately be our recommendation for a beginner to vibration.

Whole body vibration plates (WBV) use vibrations create from a base platform which transfers movement from the feet upwards.

The effect of the vibration is that your body will attempt to ‘stabilise’ itself in direct competition with the vibration. In effect, your muscles keep you in balance, although don’t let that worry you, in reality you will not feel as if you are being thrown off the machine, as the movements are slight yet rapid.

Your muscle fibres contract around 30-50 times a second, burning fat and strengthening. As a whole  resulting in weight loss, reductions in cellulite and many other benefits which would include  boosting metabolism rates and improving circulation.

The term oscillating vibration plate trainers describes they type of movement produced by the platform, or base. An oscillating machine will move in see-saw type motion. So, to use a simple analogy, imagine if you were stood on a see-saw, with one foot either side of the centre, then at any time one foot would be moving down, whilst the other would move up. On an oscillating vibration plate this would only be a very small movement of about 10-12mm, described as the amplitude. So as we said, you will not get the feeling that you are being thrown around! In fact, it should only be the pounds that come off!


Could you eat 9,000 calories a day?



Running with the Olympic theme for the last time, did you know that typically, Olympians eat six meals and consume 6,000 to 9,000 calories a day!……Wow! If there was ever a better way to show that fitness and physic is all about balancing exercise against calories consumed, then this is it!

Your daily routine my include structured fitness equipment sessions like, treadmill runs, Elliptical Cross Trainer workouts, Exercise Bike rides, or Rowing sessions, Sumba classes or even Combat sessions for the more aggressively challenged! But it will also include less measurable things like the stair climb at work, the run for the bus, the fast stride to the tube station etc etc.

As part of your fitness regime, it’s important to balance calorie intake against calories burnt. Most of us are aware of food labelling, and in respect of calories it is fairly easy to calculate how many calories we are consuming, by applying a little mental effort ‘totting up’ during the day.

It seems more difficult to assess calories burnt, but we have found a good calorie calculator at, which should help. Just plug in some figures and you should have a good guide to where you are.

So the good advice seems to be balance the calorie intake v calorie burn to achieve affective weight loss or fitness goals, and also be aware of the nutritional values of food which we will cover in subsequent blogs.

Out of interest, if your first calculation of calories consumed makes you feel a little guilty, then take a look at home some of the biggest Olympians compare.

For example, Canadian shot putter Dylan Armstrong eats a massive 9,000 calories every day! He says…”I like a lot of salmon and obviously, beef and chicken. I’m on a high-protein, low-carb diet. I’ll eat five or six times a day. I try to eat healthy. It does help performance.”

So, the good news is that you can eat like an Olympian without feeling guilty…as long as you exercise like one too! Good luck.


Ever considered the ‘Exercise Equivalent’ of food and drinks?


Health & Fitness experts are suggesting that junk food and fizzy drinks should display ‘exercise labels’ on their packaging to advise consumers how much physical exercise is needed to burn the sky-high calorie and fat content contained in these products.

A research study out of Johns Hopkins University in Baltimore suggests that ‘Exercise Labels’ On Food Packaging could actually be more effective than the current Calorie Counts.

To test the theory, researchers positioned three different posters outside corner shops to see which was most effective in influencing the behaviour of young people when buying high calorie fizzy drinks.

The first asked if consumers knew that an average fizzy drink contains 250 calories. The second asked if they understood that this single drink was 10% of their recommended daily intake. The last explained that it could take nearly one hour on a treadmill to counteract the soaring sugar and bur the equivalent calories.

Guess which was most effective? Yes, the ‘Exercise Equivalent’ message caused a higher drop in sales than either of the two calorie based information posters.

Dr Sara Bleich stated that “People generally underestimate the number of calories in the foods and beverages they consume”…“Providing easily understandable caloric information-particularly in the form of a physical activity equivalent, such as running – may reduce calorie intake from sugar – sweetened beverages and increase water consumption among adolescents”…“It is critical to explore the most effective strategies for presenting caloric information to consumers”.

So if we are looking for motivation to eat and drink more healthily, then maybe this conversion into time and associated effort, may be the best way forward for all of us?


The Fidget Project



If you have’nt seen it already, take a look at Michael Pinsky’s Fidget Project, which launched live in London at the end of June.

Michael’s live action gaming experience challenges the country’s obsession with the sofa

Famous as a UK artist, Urban Planner and Activists, Pinsky challenges our perception of what the body is doing when all we do is sit.

He explores why we should move more and explains that is exactly what our bodies want us to do!

If you are looking for interesting ways to ‘move’ more, then there is no better place to start than at home.  Orbus Leisure can provide a fantastic range of competitively prices exercise equipment for the beginner, through to the fitness nut! Such as Treadmills, Elliptical Cross Trainers, Bikes, Rowing Machines and Vibration Plates.

Take a look; you will be amazed at the value!


Has Your Cardio Workout Peaked?

As London 2012 looms ever closer, maybe we all want to strive to be a true Olympian?

However, if you are exercising 3 or 4 times a week, be it a 30 minutes plus Treadmill run, Cross Trainer workout, or Rowing Machine routine, yet appear to have peaked in respect of results, then why not try Interval Training?

“Interval Training?” you may well ask. Well, Interval Training is the new focus for many of the more enthusiastic trainers, looking really to push their workout to the next level.

Most people who work out have simple goals. Lose weight, feel fitter, look better etc etc. Yet they can often stick to their regular training regime without continual gain. This very much gives an impression that they have ‘peaked’ in respect of results.

Of course, this may well be to do with lifestyle and eating habits during the many regular hours you are not working out (!), but if we can assume a healthy and appropriate diet is in place, then how can this status quo be improved?

Of course, regular training will always be good for the heart, but you can add some additional fat burn and strength benefits by adopting an interval training approach

Interval training is where you perform high intensity burst of exercise, followed by longer periods or rest or and recovery. Of course the rest and recovery can take the form of simply reduced speed; however this allows the recovery from the intense periods which simply cannot be maintained.

This method of training can be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals.

Why not try it and see how you get on?


Are Vibration Plates Any Good For Losing Weight?

Vibration plates provide a form of exercise that make your muscles work against a vibrating force that affects your entire body while you sit or stand on the platform. It’s important to remember that standing or sitting on the vibration alone won’t trigger much weight loss, but if you combined vibration plate training with another form of exercise you could certainly lose more weight.

The Basics

Vibration plate machines differ drastically from the old-fashioned vibrating belt machines, you know the ones… those belts that you wrap around your waste which pulsated back and forth which basically did nothing more than slide your skin around. You don’t have to endure that kind of torture anymore becuase these modern vibration machines shake your whole body around roughly 30-50 times per second, this causes your muscles to contract and relax as your work to try and maintain your balance, the theory is that your working so hard to balance forces the muscles to work so hard to trigger significant weight loss. Standing or sitting on a vibration plate only causes you to lose those few extra pounds because the Vibration Plate doesn’t make you work as intensively/actively like the more conventional forms of exercise.

When you perform exercises such as squats, crunches and push-ups (known as calisthenic exercises) while standing on a vibration plate, you can substantially increase the weightloss potential of your activity. Studies have shown that the individuals that restricted their calorie intake and performed only conventional exercises didn’t loose as much weight as the individuals that restricted their calorie intake and performed calisthenics on a vibration machine. These individuals lost more weight around the abdomens. This is a major benefit because visceral fat (a significant form of abdominal fat) can considerably increase the risk of diabetes, heart disease and a number of other health issues.


Additional benefits of vibration plate training exercise include increased muscle strength in older adults, adults with degenerative knee arthritis, and increased balancing abilities for the elderly and also improvements in bone material density that can decrease osteoporosis risks in menopausal women. To avoid putting your health at risk and to prevent the risk of injury you should consult your doctor for advice before you begin  using a vibration plate, and remember that you still need to engage in aerobic activity and additional forms of strength training in order to the get the maximum health benefits from exercise.

Visit Orbus Leisure to see our fantastic range of Vibration Plates!


Low Impact Exercise Machines

Elliptical cross trainers reduce the stress and strain on your legs through an elliptical motion. Your feet never leave the pedals. It’s like walking in midair. In addition, there is no reverse action. the shape of the elliptical movement mimics the natural path of the ankle, knee and hip joints during walking, jogging, or running. In comparison, when you walk or run, every step causes a jolt to your body. It is suggested that runners impact up to 2.5 times their body weight. This affects not only the joint in your legs, but also your lower back.

Dual Action Workout

What makes an elliptical trainer unique is the combined upper and lower body workout. In fact, there is no other fitness equipment that simultaneously works as many muscle groups. This is why many refer to an elliptical cross-trainer.

With an elliptical cross trainer, you get a workout that utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. The obvious benefit from exercising more muscle is that you tone more of your body. Furthermore you optimize your energy expenditure. You end up burning more calories and fat in less time. It is also suggested that there is a reduced perceived rate of exertion with an elliptical workout. You are actually exercising harder than your would normally perceive.

To get the full benefit of the dual workout action, it’s important that you distribute the resistance between your upper and lower body. May people who exercise on elliptical cross trainers place most of the resistance on their lower body and only go through the motions with the upper handlebars.


Like a treadmill, elliptical trainers are equipped with a variety of challenging exercise programmes. The programmes mimic hill climbing or interval training though through alternating resistance. Many elliptical are also equipped with heart rate monitors, which allow you to optimize your workout by letting your heart rate control the resistance level.


Inspiring Fitness Tips For Getting In Shape This Spring/Summer

The days are getting longer and warmer, meaning it’s time to pull yourself out from the comfort of your winter layers and revive your sluggish energy levels and winter wobble with some exercise.

If you want to feel body confident this summer, now is the best time to begging your fitness regime.

But we all know that finding the motivation and feeling inspired to step into your exercise gear and get active can be a lot harder than you think. Motivation is a lot more complex that people realise. It is what causes us to act, it is a process that initiates, guides and maintains goal orientated behaviours, and it’s not a simple case of flicking on a motivation switch. It involves so many different aspects; biological, social and emotional being a few. This is why it’s hard to get motivated as you actually have to attack motivation from lots of angels to find the recipe to ‘get going’

However with a little help from these motivational workout tips, you’ll feel more inspired (and enthusiastic) in preparing your exercise regime, and more importantly, enjoying yourself while you’re at it.

Enjoy it – If you have no passion in what you do, even the greatest motivation power won’t get you over the first hurdle. Think of it like your job. Love your job and nothing everything runs smoothly and your motivation is constantly high, hate your job and the week s will drag by.

Give yourself plenty of options – Due to your natural peaks and changes in your mood (especially women due to menstrual cycle) you need to have 4 or 5 different activities to choose from depending on your mood. For example, if you’re feeling low in energy and don’t want to move from the comfort of your own house, then invest in a piece of home gym equipment such as a treadmill, cross trainer or a vibration plate, then you won’t have to magically find the superhero powers to motivate yourself.

Set Yourself a Challenge – However cliché this may sound, it works! This doesn’t mean signing up for a triathlon or climbing Everest. It might be trying to complete a lap of the park without jogging or walking.

Share Your Achievements – if you get feedback from another person, their enthusiasm can help you feel values. If you feel good about yourself, you naturally enter a self generating positive motivation cycle.

Have a Fitness Buddy – Sometime shaving a friend giving you that extra push is really helpful. You can actually motivate each other, especially useful if you can’t be botherd.

Don’t go over the top and set yourself unrealistic goals. You could end up burning yourself out, and getting yourself back on track will be hard work. It’s important that you get plenty of rest!


Elliptical Cross Trainer Facts

Elliptical trainers are a form of aerobic fitness machines that require you to use you whole body, the point is to push your feet in an elliptical pattern in order to complete the exercise. While you’re moving you the point is to hold onto the attached ski poles and to pump your arms back and forth for a complete upper body workout. Here at Orbus Leisure we have a wide range of carefully handpicked elliptical cross trainers, whatever your needs are (from beginner to advanced) there is a machine to suit everyone!


The number of elliptical trainer’s users increased from 65 percent from 2002 to 2003, according to Consumer reports. In 2003, an estimated 3.3 million people in the United States worked out regularly on an elliptical cross trainer.

Calories Burned

You can burn a large number of calories using an elliptical cross  trainer. You could potentially burn an average of 8 to 9 calories per minute when using a cross trainer. This level of calorie expenditure is similar to what you would lose on high-intensity exercise machines such as treadmills, exercise bikes and doing aerobics. During a 30-minute session on an elliptical machine you can burn upto 270 calories, the calorie burn levels vary depending on your speed and intensity level.


Features of elliptical trainers include electronic programming, safety features and heart rate monitoring. The electronic programming tracks distance, calories burned, speed, time, and resistance level during workouts.


The types of poles used on the machine have a major effect on the effectiveness of the elliptical trainer. The poles should be easy to reach without requiring you to reach that far forward; leaning forward can put unwanted stress on your back. When you’re riding the cross trainer, your shoulders should be back and your chin should be up, with your abs contracted. Your stride should be controlled and steady with a normal range of motion.


Resistance Training For Beginners

The point behind resistance training increases muscle strength by pitting muscles against a weight, such as a dumbbell, or other types of resistance for example, a cross trainer, resistance training can increase muscle strength and bone density and reduce body fat. A well rounded programme of physical activity includes strength training a, to improve bone and joint function, bone density, muscle, tendon and ligament strength, as well mass aerobic exercise, to improve your heart and lung fitness.

It’s advised that you do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups in your body (legs, hips, back, chest, abdomen, shoulders and arms.

It always important to talk to your doctor before you begin any new exercise programmes, especially if your over weight, over the age of 40, or if you have any pre-existing medical conditions, or if you haven’t exercised in a long time.

Benefits of resistance training

Regular resistance training offer many benefits. You can:

  • Develop string bones-strength training increases bone density and reduces the risk of osteoporosis
  • Starting resistance training
  • Build muscle – to protect your joints from injury. It also helps you to maintain flexibility and balance and helps you remain independent as you age.
  • Control your weight- as you gain muscle, your body burns calories more efficiently.
  • Boost your stamina – as you grow stronger, you won’t tire as easily.
  • Get a better night’s sleep- people who take part in strength training programmes are less likely to have insomnia.
  • Improve you sense of well being- strength training can boost your self confidence, improve your body image and reduce the risk of depression.
  • Manage chronic conditions- Using fitness equipment can reduce the signs and symptoms of many chronic conditions including arthritis, depression, back pain, diabetes, and obesity.

It’s important to pay attention to safety and good form to reduce the risk of injury. A registered fitness professional can help you to develop a safe effective program.

To start, a typical beginner’s strength training programme involves:

  • Performing eight to ten exercises that work major muscle groups of the body and are performed upto to three times every week.
  • Starting with one set or each exercise, comprising as few as five repetitions (reps) no more than twice a week.

Your aim is to gradually increase to one set for each exercise – comprising eight to twelve reps, every second or third day. Once you comfortably do 12 reps of an exercise you could look at progressing further.


All You Need To Know About Vibration Plates

A Vibration plate is a machine that gives the body’s muscles a high-speed workout,  vibrations stimulate the muscles to contract and relax. On average they contract about once or twice a second, by standing on the power plate its vibrations cause an automatic reflex muscle contraction of 30-50 a second.

The vibration plate is a brilliant time-saver due to how effective the trainer is and how many muscles are activated at the same time. It’s said that 10 minutes on the vibration plate will provide the same results as 60 minutes of conventional strenuous training.

The best way to train is by increasing the frequency gradually. Beginners are advised to start with nine minutes on the resistance programme, followed by nine minutes of the stretch, massage and relaxation programme, both on lower frequency and amplitude settings.

In order to develop strength, power and muscle tone and definition, it’s important to adopt a position that will put tension on the muscles. For example if you’re doing a squat position, have your knees bent and lean from the hips, like you’re going to sit on a chair.

Combine exercises

Use a combination of compound exercises (such as squats and push-ups) this will use more than one muscle group (biceps curls and front raises) This way you’ll get a better training response, as well as increasing potential calorie burn.

Keep your knees bent

Vibration training stimulates the contraction of the muscle spindles. It’s important to keep your knees bent to avoid jarring your joints.

Drink enough water

Your muscles will be contracting 30-50 time more quickly, thereby generating a lot of internal heat, so even if you don’t feel thirsty, always drink water while you’re working out.


Cross Trainer Benefits

Cross trainers, along with treadmills and exercise bikes are one of the most popular pieces of fitness equipment that people purchase for weight loss and improved fitness. Here are a few reasons why so many people buy cross trainers for their home, so you can assess whether a cross trainers is the right piece of fitness equipment for you and your family.

To do that, it will help if you consider the benefits of a cross trainer;

Weight loss and improved fitness

Cross trainers have helped many people to achieve their weight loss goal, and a cross trainer may be able to help you too! Using a cross trainer might can help you to burn those excess calories and can help to improve your strength, the overall health of your heart and your lungs. Exercising on a cross trainer helps raise your heart rate and focuses on certain zones that are most appropriate for weight loss and fitness.

A Cross Trainer can be used at any time

One of the greatest benefits of owning a cross trainer is that you can exercise whenever you want, night or day, hot or cold, or in rain or sun! In these modern times many of us lead hectic lifestyles and find it hard to fit in a regular exercise routine. So the ability to exercise whenever we want for as long as we want is ideal! Having a cross trainer at home can be cheaper than joining a gym and you don’t have to worry about opening or closing times, and you don’t have to worry about sharing the machines with other people.

Cross trainers can help prevent us from training too hard

One of the most common mistakes that people make when they first start to exercise is that they train too hard. Training too hard at the beginning of your exercise program can lead to injuries, this may contribute to you quitting exercise because you may feel like it’s too hard and not worth all of the effort you’re putting in.

Cross trainers can help you to avoid this common mistake by giving you the ability to regulate the speed at which you exercise at. Some cross trainers are sophisticated enough to monitor your heart rate whilst you’re exercising, and the best way to work out is to ensure you’re always training in the right heart rate zone.

Cross Trainers exercise the lower and upper body

Cross trainers exercise both the lower and upper body by providing resistance to the muscles of the legs, chest, arms and shoulders. Becuase our legs and arms are moving in a criss-cross fashion, cross trainers can also work our midsection as well.

Cross trainers provide an overall toning workout, as well as providing us with an aerobic exercise many of us need to burn maximum calories and body fat.

These are just a few reasons why people invest in cross trainers, there are so many more advantages!! Visit for more information and good luck with your weight loss!


Unstoppable Energy

Winter is over AT LAST! so put a spring in your step with these energy boosting tips!

1. Never skip breakfast. Break the word itself down “to break a fast” and your body can’t drive in full gear if it hasn’t had the fuel.

2. Move daily. If you move more you’ll find that you have more energy. You can go to the walking while the weather is nice! Invest in a Treadmill or a Cross Trainer for when you’re at home. Just keep those legs moving!

3. Eat smaller, more frequent meals. Snack throughout the day, and eat smaller more frequent meals, this way you will experience a steady dose of energy instead of experiencing energy drops. But try not to snack on fatty/sugary junk food.

4. Try a new tact. Spring is the best time to get rid of those bad exercise habits and start new ones. Put the scales away for a while, and focus on how your clothes fit and how you feel in them.

5. Drink lots of water. Dehydration can be the cause of fatigue because it slowly creeps up on you. You should aim to drink around 8 cups a day, if you drink any less you could become sluggish all the time.

6. Exercise in the AM. Sure you’d have to get up slightly earlier, but doing your workout in the morning instead of after work can give you an energy boost that can last all day, so waking up an hour or two earlier doesn’t matter, because you can get that time back at night.

7. Invest in some home fitness equipment. For example you can do a vibration plate workout whilst you watch TV, and may encourage all of the family to get active.

8. Eat lots of berries. Berries that are blue, red or purple are great for you, the colour comes from Anthocyanin which is a powerful antioxidant that boosts energy and all berries contain tons of this!

9. Talk a walk outdoors. Get some fresh air in your lungs with a change of scenery, and a brisk walk can really get your blood going and can work wonders for your moods and motivation. The sun is a signal to your body that it’s not bedtime yet, so you’ll instantly feel more alert and energetic.

10. Get plenty of sleep. Energy starts with a good night’s sleep, adults need an average of 8 to 9 hours to restore and regenerate their minds and bodies.



New Ways To Stay Slim In 2012

Keep up with the latest ways to kick start your new healthy eating regime!

Digital Dieting

Scientist’s are now claiming that you can lose weight by just listening to your iPod. ‘Slim pods’ are weight loss programmes created by Harley street hypnotherapy experts. The makers claim that just by listening to podcasts for just 10 minutes every day can change the way your unconscious mind see food and exercise, making it a lot easier for you to achieve your goals. You don’t have to mess around with calorie counting; experts even say you don’t even require will power! If you want to try these new slim pods out for yourself there is a range available online. This is a fun way to get started on your healthy eating plan, and anything that helps you to think about food has got to be useful!

Publicise your plans

This could be the perfect solution for the Facebook addict. Post your ambitions and your plans to eat healthier online. Invite your friends to the site to so they can follow your progress. Research shows that writing down your weightloss goals means that you’re 90% more likely to achieve them. E-mail yourself reminders to ensure you don’t forget your goals. You can also post photos; this will create a picture diary of your journey. Support from followers online can also give you a motivational boost. It’s harder to cheat on a diet when other people are watching too.

Ignore the celebrity chiefs.

Jamie Oliver and Gordon Ramsey make are great entertainers, but really how healthy are their recipes? You can download the BBC Good Food Recipe app which concentrates on making quick healthy meals, and each recipe comes with a nutritional breakdown which includes the calories, salt and fat. It’s also great because you have access get a daily menu option everyday, which can stop you getting bored of eating the same food. You can even add ingredients onto a shopping list which makes the dreaded supermarket shop a little less traumatic. It can be like having your own personal chef in your pocket.

Calories out, and points in.

Forget about boring calorie counting. Weightwatchers Pro points plan works out how much protein, carbohydrates, fat and fibre in each portion. The weightwatchers scheme also takes into consideration how your body processes different nutrients. So healthy filling foods such as pulses have a low point’s value, meaning you can eat more of them.

Live like  a Caveman

Try eating foods that were around before farming was invented. Research shows that we can beat diabetes, obesity and heart disease by simply living on meat, fruit and vegetables cancelling out virtually all carbohydrates.



Staying Fit And Healthy As You Grow Older

According to recent studies carried out by The Gym Group, Brits are at their fittest in their thirties, and are more likely to exercise regularly because having children had a big impact on their fitness levels, and more than one in ten began to lead a more active lifestyle once they knew they were having children.

Thirty year olds said that they were at their least fit in their late 20’s due to consuming too much alcohol and eating too much junk food. Half of adults in their thirties rate themselves as fit as people in their twenties because they spend more time exercising.

The study found that adults in their thirties to fifties all agreed that they burned the candle at both ends in their twenties. A third of fifty- something’s still consider themselves as healthy, whereas 15% of people aged 18-29 declared themselves as unhealthy.

It was interesting to learn that more than half of each age group said that it they felt ‘OK with their current weight, although they felt like they could lose a few pounds and people in their twenties were more likely to eat takeaways and snack rather than fruit and vegetables, whilst those in their forties proved to be the biggest smokers and drinkers.

How do you feel about aging? Do you think you’ll feel fitter as you grow older? If so what are your tips to stay performing at your peak?



9 Tips For Flat Abs

1 ) Posture

When you slouch, your stomach looks bigger due to bulging. Make sure you straighten up, then you’ve done your abs a favour before you’ve even started the exercise for the best posture your body should be a straight line, make sure your ears are directly over your shoulders. Make sure your shoulders are over your hips, hips over your knees and knees over your ankles. Draw your belly button in towards your spine, and keep the weight even on the balls of your feet.

2 ) Whole body exercise

Don’t just focus on your abs and forget about your other muscles, such as your gluteals and back muscles. Pilates is one way to work all of these core muscles whilst working your arms and legs for a whole body workout that strengthens the abs and more.

3 ) Canoe Twist

Stand upright with your feet apart. Lock your fingers together to create a solid grip. Breathe out, and sweep your interlocked hands, arms, shoulders and chest to the left just like you’re rowing a canoe, lift your left knee up to the right. Inhale and go back to your starting position. Exhale and perform the movement to the right. Do 20 repetitions.

4 ) Cat Kick

Stand with your feet together with your arms out like a birds wings. Exhale and lift your leg forwards and up, simultaneously, sweep your arms forward at shoulder level and around your spine, like a cat. Your navel should again feel like is pressing towards your spine. Inhale and open back up returning to your starting position. Repeat with left leg and alternate for 20 repetitions

5 ) The Pilates Zip Up

Stand up right with your heels together, with toes turned out. Bring your arms up, with your hands joined underneath your chin. Exhale and press your arms down, keeping your hand and arms close to the body. At the same time lift your heels off the ground onto your tip toes. Hold the position for two seconds at the top and exhale returning to your starting position. Your abs will then go in and up while your arms go up and down. Perform this routine for 20 repetitions.

6 ) Diet

You can do all the abs exercises for as long as you want, but if you’ve got extra tummy fat, your strong abs won’t show. So to budge the fat, you have watch what you eat, and evaluate how much exercise you do

7 ) Props aren’t necessary

You don’t have to own every single gadget on the market, just focus on your abs by drawing your navel into your spine, you can do this whilst taking a walk or standing in a queue.

8 ) Be realistic

Your genes play an important part in your body’s shape, your goals should be realistic and focused on your body, not on the celebrities you see in the magazines, and they may motivate you but you shouldn’t expect to look exactly the same.

9 ) Take Your Time

Plan a slow and steady progression, prepare for setbacks and frustration because they will happen. Be consistent and you’ll eventually get there. Making drastic changes will only provide you with a temporary solution and you could be putting your health at a serious risk.


Loving and Looking After Your Heart

So this week people all over the world celebrated Valentine’s Day, so we thought there was no better opportunity to give some tips on how to keep your heart healthy. Looking after your self is another way to love yourself, which is what this week is all about!

Heart disease is one of the biggest problems that is affecting our health today. There are many different reasons why people get heart disease, but one that we can take care of is our diets. Many doctors and dieticians believe that if you look after your diet, and eat the right things, it can have a huge beneficial effect on your heart and reduce the risk of heart disease.

It can be difficult to eat well when you lead a busy lifestyle. Although there is advice available on TV that we should all try to improve our eating habits, it’s not always that easy. People with full time jobs can’t always find the time to cook in the evening, or busy mums may not have enough time for a proper lunch.

But having a good diet doesn’t mean a lot of preparation or hard work. In fact if you get healthy eating right then it can be just as easy. Before you make any drastic changes to your diet, it may be an idea to consult your doctor so they can advise you on what would be the best diet plan for you.

If you’re eating a lot of fried food or readymade meals, then you know you’re not eating well. Eating oily fish such as salmon and a small amount of mono saturated oil, such as olive, can be great for you and your heart. Regular exercise is also important. But if you want to know which diet would be best suited for you, and that can help lower the risk of heart disease then consult your doctor or dietician who’ll be more than happy to help you to keep your heart healthy and well!



Finding Your Motivation:Strategies and Secrets to Making New and Better Choices

Habits help us regulate our moods. So changing them could leave us without a way of feeling good. For example, when you “need” chocolate to “feel better” you don’t really want chocolate you want a dopamine release.

Dopamine is a chemical that makes you feel great, and chocolate helps your body to release it. That good feeling is the motivation behind your cravings. So the important thing to consider when you’re trying to lose weight is finding another way to get your dopamine fix, through exercise, sleep or interaction, you can satisfy the cravings without the calories.

Motivations is the driving force behind our bad habits, so dive into yours and form new, good habits. Identify what you want and how you can get it. You can shape new behaviours and with little practice they can become as routine as your bad habits were.

When we decide to make changes to our lifestyles, the problem is, is that we’re not specific enough. When we say “we want to lose weight” or “exercise more”. It’s important to have a goal, so when your goals are met, you know you’ve succeeded. So creating a measurable outcome makes your goal as specific as your craving.

If you set yourself a target of drinking fewer fizzy drinks or perhaps to visit the gym more, why don’t you spend some time recording how much or how little you’re performing, these can help you set a more realistic target. If you’re not exercising, then don’t go and exercise seven days a week. Turning a large goal into bite sized steps is the best approach for a bigger outcome.




Sport Relief 2012

So Sport Relief is on the horizon, so what other great opportunity do you need to do a spot of fund raising as well as keeping fit?

Sainsbury’s sport relief events take place across the country on Sunday 25th March, there is an option to do 1, 3 or 6 miles, so you can get involved as a family, as a team or alone. It’s a great way of exercising. There are over 600 events being organised, where people can get involved in their own communities all over the country.

The one mile distance is a family favourite and is great for mums, dads, and kids as you can run, jog, or walk. You can complete the mile however you like whether it be a light hearted family competition or in your own time if you have smaller children. Sport Relief is also a great way of sending a message to children all over the UK, as it’s vital that they look after their health and keep fit in order to live a long and happy life.

Three miles is more of a challenge and could be ideal for the fun runner, or for the beginners who want to set themselves targets to try and race against the clock, or even to beat fellow competitors. You don’t have to do months of hard training to enjoy a 3 mile run.

The 6 mile run is for the people who like to push themselves to the limit and would be enjoyable to people who like to set themselves challenges. This distance may be more appropriate for the advanced runner, but if you want to be ambitious you should consider pre-training in order to get your body used to running such long distances. Perhaps it may be an idea to invest in piece of home gym equipment such as a treadmill or cross trainer so you can train your body to run at its full potential. Treadmills are great to have around the house, as you can train regardless of the weather conditions, and all the family can benefit from this piece of equipment.

So however you decided to take part, Sport relief is a great excuse to get fit and healthy. So get your running shoes on for this excellent a fun charity race!



10 Minute Workouts

Adults are advised to undergo 150 minutes of moderate workout every week. This sounds like a large amount of time and for busy parents it was seem like an impossible and unrealistic goal. But you can reach this target by doing three 10 minute sessions, five days a week.

Physical activity helps you live a long and healthy lifestyle, you can reduce your risk of heart disease, you can gain control over your body weight, and increase your mental wellbeing. Some easy 10 minute workout programmes you can do at home are:

Playing with the kids, go bike riding, have a game of football. Not only will you benefit form the physical changes, but you’ll form a better family bond. Getting out of the house for short and intense period of time can also tire the kids out, leaving a peaceful house for you to relax in.

Why not try skipping? Skipping can improve balance, coordination and flexibility. It doesn’t cost a lot, as all you need is a skipping rope, the right foot wear and a big space. Record how many calories you will burn, you may be surprised.

Why not set your exercise bike up in the front room? You can do your workout in front of the television.

Why not take the stairs at every opportunity? Choosing the stairs rather than the lift will not only help you burn calories but will tone up your legs and bottom.

Get out walking or invest in a treadmill? It really is the easiest form of exercise. During your lunch hour take a walk around, and choose a different route every day for variation. Why not invest in a pedometer, then you can keep track on how many steps you do.

There are so many things you can do around the house to keep you active. So in your free time have a think about what would be an enjoyable 10 minute workout. You don’t have to look at exercise as a challenge, you can do it in small portions and you can enjoy how you do it!


Finding The Time To Exercise

We all love having time off over Christmas and New Year, and we can see this an opportunity for a new start, perhaps your New Year’s resolution was to lose weight or get fitter. So we invest our time and money into gym memberships and in our time off work we turn into fitness gurus. But what happens when we have to go back to work? Our priorities are no longer in losing weight but turn back to our careers.

Perhaps you’ve worked so hard to maintain your weight loss goal. The last thing you want to do is regain the weight that you’ve spent so much time and effort trying to lose.  Before you know it, it can become an obsession. But don’t let weight loss takeover you life. Most people have very busy lifestyles and find it hard to fit in a routine exercise, and if your finding this hard then there are a number of things that you can do to add exercise into your daily routine.

Firstly you could start using your lunch breaks and go for a walk. You’d be surprised how much you could benefit from regular small doses of exercise. Figure out a few different routes, and take a different one each day, perhaps incorporate stair climbing, for those bad weather days.

Why not try cycling to work instead of driving or try walking if you don’t like that far away, a ten minute walk will help as long as it is hard enough to get you slightly out of breath.

If you’re based at home, plan your week so you can get of the house regularly; take a few trips to the shops every week. Look at way in which you can be more active around the home. Invest in some home gym equipment such as a Treadmill, Cross Trainer, or Vibration Plate.

If your day doesn’t let you incorporate exercise, then set your alarm for half an hour before you usually do. This will allow you time to go for a brisk walk before you go to work, if you know that there’s no way  you can fit exercise in before work re consider how you could spend your time on an evening. Most of us spend a lot of time watching T.V so why not purchase a piece of home gym equipment and work out while you’re doing it.

Schedule your next exercise session, write it down, and also record what you did in your work out, so you can keep track of your achievements.

We all know how busy our life’s can be but making the smallest changes can really help us to improve and maintain healthier happier lifestyle.




What’s Your New Year’s Resolution?


New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes.

Home gym equipment has become more and more popular with the constraints of modern day living. A common perception of exercise is that it is time consuming activity, therefore is a daunting thought. The truth behind exercise however, is that as little as half an hour of moderate activity on most forms of home exercise equipment on a daily basis will be enough to improve your health and fitness.

Getting Fit

Regular exercise has been associated health benefits more than anything else. Studies show that exercise:

  • Reduces the risk of some cancers
  • Increases life expectancy
  • Helps and maintains weight loss
  • Enhances moods
  • Lowers blood pressure
  • Can improve arthritis

To summarise exercise keeps you healthy as well as making you look and feel better. Why not make the New Year the perfect time to start getting in shape.

Watching your weight

With the increasing levels of obesity it’s no surprise that weight loss is one of the most popular New Year’s resolutions. Setting reasonable targets and staying focussed are the two main things when sticking to a weight loss plan. But they key to success is to stay committed.

Breaking off the Booze

Alcohol is loaded with empty calories, so drinking alcohol in moderation is vital, avoid large amounts of alcohol (binge drinking) as well as not partaking in alcoholic beverages every single day of the year.

Quitting Smoking

This is a great time of year to quit smoking. Not only will you extend your own life, but the lives of others around you. There is a variety of information and help available, so see your local doctor/GP for advice.


At Orbus Leisure, we are able to provide you with varied range of home fitness equipment that is proven to assist you in transforming your lifestyle for good!


The Benefits of Weightloss – You can do it!


Firstly to lose weight essentially you need to take in fewer calories. You can do this by creating a healthy eating plan and a plan for regular physical activity. Here are some benefits of losing weight;

  • You can learn to enjoy food.We all know people in general have a fear of anything green, but we need to learn to love fruit and vegetables. Nutrition is the key, eating whole grain food and cutting down on sugar will lead to a great outcome. Perhaps food has become a way of expressing your emotions, for example you may over eat when you’re feeling sad. Eating healthily can gradually decrease the emotional attachment you may have formed with food will disappear.
  • Increase your confidence.Your confidence in your personal appearance can increase as you begin to feel more comfortable in your own skin. No longer do you have to be the person feeling self conscious in a group. No longer do you have to put yourself down due to your eating habits.
  • Increase your confidence with exercise.Exercise can be a daunting work. It doesn’t have to be compulsory, find a form of exercise that is enjoyable to you; this will help you to look at exercise in a positive way and not as a challenge. Walking and running come natural to us, so start of slowly, it is important to ease yourself into exercise to avoid any injury to yourself.
  • Knowing you ‘can’ do it. Overcoming that frame of mind where you fear exercise can be a difficult process. Dedicating yourself to exercise will set you in the frame of mind that “you CAN do it!” this could lead to more positive changes in your lifestyle.
  • Improving your general standard of health. Health issues such as diabetes, high blood pressure, heart diseases/strokes, high cholesterol levels, some types of cancer, osteoarthritis(wearing a way of bones and joints), and interrupted sleep are only a few risks that could be greatly decreased by exercise and healthy eating.

 It is not always going to be easy to change your eating and physical activity habits. You may have setbacks along the way. Looking at these benefits should be a great incentive so keep trying, remember- You can do it!