Female fitness model Caragh Flannery reveals diet and fitness secrets

Female fitness model Caragh Flannery reveals diet and fitness secrets

Super sculpted fitness fanatic Caragh Flannery flaunts her washboard abs as she reveals the secrets behind her incredible body.

With a rippling six-pack and bulging biceps, Caragh Flannery is a great advocate of healthy living. The 27-year-old keeps her impressive physique in check through a combination of cardio and weight training.

Now a successful fitness model, Caragh is a pro at flaunting her muscles for the camera. But the leggy 5ft 8inch model hasn’t always been so body-confident.

In fact, just two years ago she piled on the pounds after turning to food for comfort.

“I was living in Guildford in England. Honestly, I was miserable there, constantly homesick and for the first three months food was my only comfort,” she said.

“It didn’t take long for me to realise my clothes no longer fitted, I didn’t feel confident or comfortable with myself.”

“I knew I had to do something so I got myself a personal trainer who introduced me to weight training,” she added.

She began working out, but relapsed into her “lazy ways” after moving back home to Cork, Ireland. However, in February 2014 she decided enough was enough and turned her life around.

In just 12 weeks, Caragh went through a remarkable transformation after signing up with personal trainer Brenda O Keeffe at Mifitness Womenonly and Midiet Nutrition Ballincollig.

Female fitness model Caragh Flannery reveals diet and fitness secrets

“It was a gruelling process, I trained harder than ever, battled with sweet cravings and forced myself to the gym, but I enjoyed every minute of it,” she said.

“I thought I was in good enough shape and quite fit but the 12 weeks changed my body to a completely different level.”

Despite her incredible figure, Caragh, who is signed by modelling agency rippedmodels.co.uk, admits that she still has insecurities about the way she looks.

“Growing up I always had insecurities, I still do,” she said. “I think as a female it is difficult as role models consist of beautiful models and celebrities. In school weight and diet was always a topic of conversation.”

But the inspiring fitness fanatic says that building her muscles is helping to build her confidence levels too.

She said: “There are days now where I love how I look and I am really happy, I feel lean and muscular.

“But then there are days where I can be incredible negative where I pick at aspects of my body.”

“I am learning to deal with the bad days. Sometimes I wonder if I will ever be happy with my body as I know I will always want more and strive to look better.

“At the moment I love my arms and I am lucky that when I tighten up my diet my abs can appear quite quickly but then I struggle to lose fat around my hips and legs.”

Caragh says her fitness goals help her concentrate on her health rather than her appearance.

She said: “I think healthy should be the new skinny. You don’t have to have a six-pack to be incredibly fit, healthy and strong.

“Focus should also be on performance, your strength and what your body is able to do. Building strength and watching my body change continuously are huge accomplishments for me.

“I love that now I think about how much I can squat and how many chin ups I can do rather than what size dress I am wearing.”

But her rock-hard abs and super-toned pins, haven’t come easy and Caragh admits that she does struggle with motivation.

“It’s a constant mental battle that I struggle with every day,” she said. “After a hard day at work the last thing I want is a gruelling gym session but I always find a way to go.”

“The worst part is getting to the gym. I always feel fantastic after a work-out and I also find I sleep much better after I work-out,” she added.

“On occasion I can fall off-track and have several bad days in a row but I have learned over the years, there is no point beating yourself up over it. It’s life.”

1. Have you got any workout tips/secrets you can share with our readers?

“Go for it – don’t over think it, get in the gym and honestly the rest will happen, you will learn to love the training, the sweating and the sore muscles.

“The feeling of achievement and the changes to you both physically and mentally are totally worth it.”

2. How do you get/maintain a six-pack like yours?

“You can do as many sit-ups, crunches and oblique twists as you like but if your diet is not on track your abs will not exist.

“I stuck to a strict diet plan for 12 weeks and my abs appeared, I trained away as normal actually doing minimal ab work.

“Maintaining abs is another thing all together, it’s actually really hard.

“At the moment I try to avoid tempting foods, limit stress in my life (as this elevated cortisol which stimulate fat storage around the abdominal area), I break up my work outs and do some high intensity exercises and most importantly I build in a treat meal once a week to help fight off those cravings.”

Caragh’s Diet and Workout Regime

Diet Plan

Morning: 30g porridge with a teaspoon of weight watcher raspberry jam

Mid-Morning snack: 2 turkey rashers, laughing cow cheese triangle, wholemeal slimbo and 20g almonds

Lunch: Spinach, broccoli, chicken breast, brown rice and light soya sauce

Mid-afternoon snack: 2 rice cakes with tsp peanut butter and chocolate protein shake

Dinner: Whole green beans, chicken breast, sweet potato (love sweet potato fries)

Evening snack: 10 Raspberries, 100g Fage 0% and Chocolate protein (all mixed together).

Physiological Elements of Fitness

Physiological Elements of Fitness

Cardiac output, pulmonary ventilation, oxygen consumption, carbon dioxide output and heart rate during and after exercise are so closely interrelated in an individual performing a standard bout of work that fairly accurate estimates of all other factors can be made from the measured value or a single factor. Post-exercise heart rate is frequently used because of the ease and convenience of its measurement.

The exercises employed in physical fitness tests place the systems of the body (particularly the cardiovascular system) under stress. Running on a treadmill, pedalling a stationary bicycle and stepping up onto a stool are frequently used because they involve large muscle groups in fairly heavy work but do not demand unusual skills.

Performance is measured by the maximal duration of the effort or by the maximal amount of work accomplished. Physiological effect is estimated from the magnitude of the heart rate changes during exercise and from the rapidity of return of the heart rate to normal following the exercise.

There is a voluminous literature on physical fitness tests and testing. The reader is referred to an excellent review and to articles dealing with applications to industry, to physical education and to medicine.

A test of physical fitness for strenuous exertion has been used successfully to detect alterations in physical condition in subjects on reduced calorie intake and with restricted vitamin B complex in the diet. A modification of the test has been used to evaluate the results of programs of physical training.

The test may be administered periodically to determine whether tim the optimal amount of training is being given, to segregate students into classes so that work will not be too hard for some and too easy for others, and to determine when a student has improved enough to be shifted to another class in which he will receive optimal training. Further modifications of the fitness test have been used in programs of rehabilitation and convalescence and in a study of neuro-circulatory asthenia.

Maintaining Optimum Muscular Strength

Maintaining Optimum Muscular Strength

Muscular strength should be maintained at the level which supports the daily activities and allows for emergency physical activities and occasional prolonged periods when adequate nutrition and hours of rest are reduced. Most occupations involve some muscular strain. Sitting for hours at a desk places a continuous strain on the small muscles supporting the shoulders and head. If these small muscles are not allowed to rest or if their circulation is not improved by massage or exercise, they will become fatigued and distractingly painful. The strenuousness of muscular activity is proportional to the strength of the muscles involved.

An activity which is strenuous for a weak muscled individual is less strenuous for another individual with stronger muscles. If a sufficient reserve of muscular strength is maintained daily tasks are performed with greater ease and efficiency, in greater quantities and with less fatigue. As the athlete trains for his event by strengthening himself through increasing loads of work, so the worker and the executive can train themselves the better to withstand their physical stresses through extra loads of physical activity.

The athlete requires daily periods of hard work to maintain a high state of training but those who perform sedentary or moderate work need less frequent and less strenuous periods of extra physical activity. The exercise periods can be made very pleasurable if the work is accomplished in the form of golf, bowling, tennis or other sport. If there is sufficient leisure time, desirable levels of muscular strength can be maintained by such activities as gardening, home workshop activities, fishing, hunting, and camping.

Strengthening Weak Muscles

Muscular weakness may be corrected by working the muscles against heavy loads. The loads should be adapted to the strength of the muscles and increased as muscle strength is improved. Tile rate of improvement will generally be in proportion to the amount of work performed by the muscles. Rapid improvement requires long periods of work. If the load of work is too heavy or the movement too rapid, or if insufficient rest is allowed between the bouts of work, exhaustion will occur and the total amount of work which can be accomplished during the exercise period is diminished.

A properly planned weight lifting program using dumbbells and barbells will give rapid increase in strength of weak muscles. The amount of work can be accurately controlled and the exercise can be adapted to the muscle groups needing the greatest development. Wrestling and gymnastics are also useful for improving muscular strength. In wrestling, however, a weak person usually exhausts himself before he has performed enough work to bring about the desired rate of improvement, Gymnastics tend to develop only the special parts of the body which are used in exercises. Both wrestling and gymnastics have a greater value in the later stages of a strength building program.

A special problem arises in exercises designed to strengthen abdominal muscles. Leg-lifting and trunk-flexing exercises can be performed most easily by contractions of the strong hip flexor muscles, the sartorius, rectus femorus, psoas major, iliacus, and the adductors. Abdominal muscles are brought strongly into play only when the performer contracts them voluntarily during exercise. Assistance can be given by palpation of the abdominal muscles and encouragement of the performer to use his abdominal muscles strongly in the exercise. Autogenous auditory facilitation by means of electrical amplification of the performer’s own muscle sounds assists in increasing the work output and endurance when muscular exercise is difficult.

The 15-Minute Workout to Build Strength

The 15-Minute Workout to Build Strength

These days lots of workouts happen at a frenetic, all-out pace, jumping between exercises without even giving you a chance to wipe the sweat off your face. I’m all for heart-racing intensity (and trust me, you will sweat in this workout), but not at the cost of proper form. Think of fitness as a game of chess, not checkers: a strategized play for the long-term win.

Strength is the baseline of all physical performance, and this high-intensity workout is going to help you build some. But it’s a bit of a departure from what you may be used to. We’re going to put away the timed interval blocks and instead use a set number of reps in order to drill form and really focus on strength.

How it works:

Before you start, roll your glutes, hamstrings, calves, IT bands, hips, quads, and upper back for about 5 minutes. Don’t have a foam roller? Get Fitness Tune Up Balls instead.

Warm up with some jumping jacks, bodyweight squats, butt kicks, and high knees for 3 to 5 minutes.

Set a timer for 15 minutes. Perform the assigned reps for each move below, back-to-back, resting only when necessary. Repeat for as many rounds as possible. Keep track of your rounds.

Repeat this workout up to 3 times per week on non-consecutive days. Maintain proper form and work to increase your number of rounds in each session.

After 3 weeks, increase your time to 20 minutes.

1. Explosive Sumo Squat
12 reps

Stand with feet wider than shoulder-width apart, toes turned out. Keeping your torso straight, push knees out over toes to lower into a squat. Explosively jump up pointing through toes. Land softly and repeat.

2. Tap-Up
12 reps

Start in top of push-up position. Take 3 seconds to lower chest to floor, then push back up quickly. At the top of the move, tap left shoulder with right fingertips. Return hand to floor. Repeat, this time tapping right shoulder with left fingertips. That’s 1 rep.

3. Power Thrust
12 reps

Crouch down and place hands on floor below shoulders. Jump feet back to land in the top of a push-up position. Jump feet back to start and jump up explosively, raising fingertips to the sky. Land softly and repeat.

4. Plank Pike
12 reps

Start in a low plank with elbows under shoulders and toes tucked. Pike hips and drive right knee forward. Return hips and foot to starting position. Repeat with left knee. That’s 1 rep.

5. Laterals
12 reps
Lower into a quarter squat and explosively jump up and over to your right. Land softly and repeat to the left. That’s 1 rep.

6. Single-Arm Iso Hold
3 reps per side

Start in the top of a pushup position with wrists positioned below shoulders. Extend your right arm out parallel to the floor for a slow count of 15 to 20, focusing on contracting the muscles in your upper back. Repeat on the opposite side. That’s 1 rep. Go for 3 on each side.

7. Tuck Jump
12 reps

Stand with heels shoulder-width apart, toes turned out slightly, arms stacked in front of chest. Press hips back to lower into a squat. Go as low as you can without losing the natural curve in your lower back. Explosively jump up as high as you can, tucking the knees to the chest. Land softly and repeat.

Fitness Tips for Beginners

Fitness Tips for Beginners

With lots of people trying to accept leap and obtain in a kind of fitness regiment, it is necessary that you will find the details about just what you need to start. I will provide you with a health fitness tip or 3 here to begin you off around the right feet. Before beginning any kind of fitness, it is usually better to talk to your physician just just in case associated with a medical problems that may affect your well-being.

Any adverse health fitness tip that many individuals will certainly go beyond when beginning out has been prepared. You need to first research anything that for you to do. This way you realize mostly exactly what the exercise calls for. For example, if you wish to start walking one mile each day, you will have to make certain and also have a proper set of footwear to aid your brand-new journey. Also, proper clothing and terrain will affect you inside your travels.

Don’t start doing any kind of fitness within an unmanageable manner. What i’m saying with this, is a the first day walking, do not attempt and run in a really fast pace for 25 miles. Fitness is like anything else, ease directly into it first. You’re sure to hurt yourself by trying to be the ‘superstar’ and do in order to much to rapidly. Utilizing a graduated product is something which works very well, meaning, start low and progressively come to harder levels. Allows make use of the walking example again. When you start walking begin doing only a couple of blocks. When that will get easy, improve your distance and perhaps pace. The body will invariably tell you if your pushing it to hard. Whether it affects make certain and prevent.

Another health fitness tip is, check out a variety of items to provide your body variety. Variety in activity is the easiest method to keep yourself in tip-top condition. When you are performing different activities, regardless of what they’re, the body can get to make use of a variety of muscles. Should you restrict you to ultimately only one activity the body always just uses exactly the same muscles and also you eventually do not get that full workout.

My last health fitness tip during the day is keep motivated and stick to it. When beginning out, it’s to simple to get off track and prevent doing those activities. Make certain you retain an optimistic attitude and check out making a schedule of whenever you will accomplish your activities. Getting something in writing that informs you when you’re suppose to behave always works well for the prosperity of that activity.

Beginning out is definitely the toughest part, but after you have that activity routine in position, it will be fun and easy to remain healthy and fit. Nobody single health fitness tip can change everything, but attaining understanding and knowledge can help you together with your goal.

Are Steroids Bad for You?

Are Steroids Bad for You?

Many athletes use steroids, but do they really know the consequences? Can they really foresee what is going to happen after they flex their muscles or enhance their performance? Many of them do, but there are some that don’t really know what they’re up against and just think that if it’s going to be fine in that moment, then it doesn’t matter what will happen after they stop using the steroids. Granted, there are a couple of conditions and situations in which doctors actually prescribe anabolic steroids to strengthen one’s condition, but the options really are limited.

Actually, anabolic steroids do far more harm than good. Think about it, you’re taking a pill that enhances your physical performances and makes you as strong as other people that actually eat healthy and just work out? Doesn’t is seem a little odd? If it were that simple, why doesn’t everybody use it and why are there so many questions and bad opinions? Also, not many of the people that actually use them know, but the possession, use and selling of anabolic steroids without a prescription is forbidden and punishable by the law. Because they are powerful hormones, steroids have a number of side effects that can occur.

Think of it like this, if hormones are that powerful and must be controlled at all times, why are they so freely used and sold. As you can see, there are a number of problems to deal with when you buy and use steroids, so just be very cautious and learn what you can learn from them. We are looking to help you in any way that we can, so this is an article about awareness and information. The following is a list of side effects that can occur and that need to be dealt with immediately by going to the doctor.

Man that uses anabolic steroids can develop a number of conditions and affections that can seriously put their life in danger. For starters, many who use steroids can develop breast. That is, in fact, about the worst physical appearance problem that you could face. Also, sexually speaking, you could remain impotent and infertile, which I believe is incredibly serious. You could go bald, get an enlarged heart or even have a heart attack, So really, look at this way.

You are using anabolic steroids now and you are doing just fine, but what you don’t know is that right now you’re writing checks that your body can’t cover later. And your body will not be able to tell you to stop, it’s just going to give you signs after signs until it completely stops and breaks down. When that will happen, because it’s not a matter of if as much as it is a matter of when, you will be facing serious problems that even the doctors will not be able to fix for you. That means that you must at all times use natural elements, work out, drink, eat and sleep well, and not try other things.

Easy to-do Fitness Tips

Easy to-do Fitness Tips

If you wish to lead an appropriate existence then, your body and mind ought to be healthy. Physical in addition to mental health together only produces a happy and effective existence. If someone is in good physical shape but psychologically ill or the other way around he thenOrshe’ll not have the ability to achieve his aims or goals in existence.

Healthy body and mind are crucial to guide an ordinary and comfy existence. Both mental and physical health together adds to some effective existence. Achievement of a person’s goals and aims becomes even more difficult, if someone have no of these. So you will find a couple of physical fitness tips that needs to be adopted to keep a great health.

The quality lifestyle of the person is among the causes of sickness particularly one of the youngsters. Unpredictable timings of eating food, sleeping, less exercise, unconventional diet without adding nourishment to food all interrupt natural life-style. This type of habit results in many troubles like headache, gastric problems etc. Kids are more hooked on unhealthy foods and possess the practice of taking drugs which contributes to their sickness. This increases how much they weigh in a very tender age. It can leads with other illnesses.

Strategies for health and fitness

Regular working out works well for the introduction of both mental and physical health. A person should increase his daily schedule exercises like walking, running or missing. These exercises assist the individual to lose excess fat in theOrher body. Regular workouts also help you stay active through the entire day.

Workouts like meditation and yoga serve a 2 way purpose for an individual. Make meditation and yoga a normal practice to ensure that development is overall. These practices assist in relaxing your brain, as well as the physique of the baby practicing meditation and yoga stays fit as well as in shape.

Meditation and yoga will help with treating many common ailments like headache, depression, diabetes etc. Most of the illnesses from the body could be prevented with your practices. These practices are really stress remedies. Meditation works well for growing the concentration power and also to be effective in existence. It may also help someone to launch a hyperlink between your individuality and universality.

It can make the person think over the worldly methods for existence. This link works well for getting rid of the negative ideas of the person. It provides only positive ideas which will make him effective in existence. This offers an individual with strength and perseverance to confront everyday challenges in ones existence.

Stair Climbing for Beginners

Stair Climbing for Beginners

Slowly walking up and down the stairs for five minutes to thoroughly warm up your muscles. Starting slowly can help you avoid injuries. Stop immediately if you feel any knee pain.

Beginner’s Workout

There are many exercises you can do once you have finished your warmup. Speed walking or jogging up and down stairs are common exercises to try when you start your routine. You can also do lunges, in which you take more than one stair per step, but go slowly until you master the exercise. Walking up the stairs sideways will work slightly different muscles than when you face forward and go up the stairs. Experiment and find a routine you are comfortable with. Whichever you choose, keep your feet firmly planted on the stairs at all times to avoid injury.

Gradually Increase Goals

When you begin stair climbing, go slowly. After you warm up, you can pick up the pace up and down the stairs, trying different beginners’ exercises. Continue this type of exercise for 15 minutes. Do this two to three times for the first week. Each week, add five minutes of stair climbing to your routine until you reach 45 minutes to an hour total. This gradual increase will help you avoid injuries as you move from beginner to intermediate stair climber.

Cool Down

After you have completed your stair workout, spend five to 10 minutes slowly walking on a flat surface. Stretch your hamstrings, quadriceps and calves to avoid tightness or pain in those muscles. You can use the stairs to help stretch your muscles by placing your legs on the stairs, one at a time, and bending over them. Hold each stretch for 30 seconds for maximum impact.

How to Keep Your Body Moving All Day

How to Keep Your Body Moving All Day

A stream of medical studies warns that sitting for extended periods increases your risk of all-cause mortality or, in other words, it puts you at greater risk of dying in the near future. For example, an Australian study published in “The Archives of Internal Medicine” in March 2012 confirms that prolonged sitting makes you more likely to die sooner, no matter how much you exercise. So the solution isn’t just sweating during nonworking hours; you need to find ways to keep moving all day long.

Set Your Timer

Set an egg timer, a smartphone app or an alarm on your wristwatch to go off every 60 minutes. Iowa State University’s Extension and Outreach program recommends doing simple activities like stretching or light strength training every time the alarm sounds.

Lunchtime Outings

Even if you can’t sneak any other exercise or movement into your workdays, consider lunch breaks an opportunity to move. Walk to your favorite lunch spot instead of driving or, if you’re brown-bagging it, find a place you can sit and eat that’s within walking distance instead of staying parked at your desk. Lunch is also a great time to sneak in a little exercise, which doubles as quality visiting time with friends and co-workers. Go walking outside if it’s nice, or do laps inside the building or up and down the stairwells during inclement weather.

Commute Wisely

Work desks aren’t the only place you sit. Cut down on your sitting time by walking, biking or even in-line skating to work instead of driving. Using mass transit can reduce your sitting time, too, if you stand or move around while you’re waiting for the next train or bus. If you have a long time to wait before the next bus comes, walk to the next stop instead of sitting down.

Conduct Smart Meetings

Ask your manager or HR department to implement stand-up or walking meetings; instead of sitting around a conference-room table you can stand and chat, or even brainstorm as you stroll down the hall in a group. The same principles apply during phone conversations; go for a walk if you can, do some light strength-training, or at least pace around your office while you’re on the phone.

Exercise Desks

If your manager or director is particularly open-minded, or if you’re lucky enough to have the ultimate choice in your office furnishings, consider a dedicated “exercise desk.” These units usually pair an adjustable-height desk with a low-geared treadmill beneath it, a desk designed to fit over an existing treadmill, or an exercise bike with a small laptop desk mounted on the handlebars. Even switching from a sitting desk to a standing desk or a sit-stand desk gives you more opportunities to move around, and according to a study performed by C. Reiff et al., from the University of Minnesota’s Department of Kinesiology, it also helps you burn more calories.

At Home

Many of the techniques you use for moving while at work apply at home, too. Pace while you’re on the phone, and shift positions frequently — or even better, go for a walk or do something else active — when friends come over to visit. If you spend a lot of time sitting in front of the computer or television, consider replacing your easy chair with an exercise bike or rower, or switching your at-home desk out for an exercise desk, too. According to the Australian study published in “The Archives of Internal Medicine,” the less time you spend sitting — even at home — the longer you’re likely to live.

Workouts for Women with Flabby Thighs

Workouts for Women with Flabby Thighs

Hormones cause women to gain fat on the thighs, according to Patrick J. Bird, dean of the College of Health and Human Performance at the University of Florida, writing for “Scientific American.” Combined with poorly toned muscles, this results in flabby thighs. A workout routine of cardiovascular exercise to burn fat and strength-training exercises using your body weight, free weights and resistance equipment will help you get sleek, toned thighs. Do this workout a minimum of three times a week.

If you are new to exercise, a gentle activity such as walking will help tone all of your leg muscles including your thighs. Add a hill to your route to increase intensity. According to Richard Cotton, the chief exercise physiologist of the American Council on Exercise, uphill walking is ideal for burning fat and toning your lower body, including your thighs, hips and butt. Walk for 30 to 60 minutes.

Stair Climbing

Stair climbing is another ACE recommended exercise for burning fat and toning your thighs. Incorporate stair climbing into your workout routine by walking or running up and down bleachers. Start with a 10- to 15-minute workout, and as you get fitter and stronger, increase your times to 30 minutes or more.

Gym Cardiovascular Exercises

If you prefer to use a gym, do regular workouts on the treadmill and stair climber to burn fat while simultaneously toning your thigh muscles. Set the treadmill on an incline and walk uphill for 20 to 40 minutes. When using the stair climber, fully engage your thighs by maintaining pressure on the foot pedals throughout the range of motion. Depress the pedals all the way down, and bring them up as high as you can on the return motion. Do a 20- to 40-minute workout.

Squats

Body-weight squats strengthen and tighten your thigh muscles together with your butt and hips. Stand with your feet approximately hip-width apart and hold your arms out in front of you. Drop into a controlled squat by bending your knees and hinging your hips backward. With your knees in line with your feet, stop when your thighs are parallel to the floor and drive up to an upright position. Do three sets of 15 to 20 repetitions. As you get stronger, do goblet squats by holding one end of a dumbbell clasped to your chest.

Isolation Exercises

Don’t neglect your hamstrings — the back of your thighs — and your inner thighs. Target these muscles with specific isolation exercises. Do seated leg curls for your hamstrings. Sit on the leg curl machine with the lever pad on top of your thighs and the foot pad resting just above your ankles. Curl the foot pad toward your butt. Do three sets of 12 to 15 reps. Hit your inner thighs with thigh adductors. Sit on the adductor machine with your inner thighs and legs pressed against the pads. Push against the pads to bring your legs together. Do three sets of 12 to 15 reps.