1. Pick a type of exercise you Enjoy!

Pick a sport/training programme you can fit into your lifestyle. Make sure you enjoy it and that way you will have something to look forward to.

Once you have found something that would benefit you – reach out and try a class, or bring a friend along!

2. Fit Training Around Your Lifestyle.

Firstly, exercising excessively is not a good idea – you need to recover and take a break.

If you have an hour to spare to exercise, make sure you get the most out of your programme or session.

A few tips would be if your cycling, perhaps try a HIIT session. If you’re in the gym, try adding supersets to get more done in less time.

Find a time to fit in your training – Morning, Afternoon or Evening. Allocate some time to exercise and do what you can, that’s what it’s all about!

At Nuyoo we also offer shortened workouts for the days where you don’t have as much free time.

3. Eat the Right Amount of Calories.

Food intake, the most important part of your nutrition!

Eating too many calories is unhealthy in itself – whether that be overeating cabbage or chocolate. It’s still extra stress on the body, and will lead to a lowering in energy and a build up of fat in the body.

You should be cautious of how many calories you’re consuming, especially if you are trying to lose weight! Aim to eat 200-500 less calories than you would normally do, the larger the calorie deficit the greater the weight loss. Instead of going without meals, try eating healthier food throughout the day. That being said, you should also consider that lowering your calories too much can have negative effects on the body such as very low energy, brain fog and many more problems.

If you are trying to gain weight, you should consider aiming for 200-500 calories over your normal intake. Remember that eating more calories than your body need is not healthy and therefore you should do this as little as possible, a small amount of extra calories should be the objective here! Growing muscle takes a long time so enjoy the process and take your time.

We recommend tracking your calories using MyFitnessPal – A great app, that will allow you to lose weight or gain the weight you need.

4. Your Human – Enjoy a Treat Every Once in a while!

When you are tracking your food intake – You are controlling the biggest factor that will determine your body weight. Typically most diets are focussed on the short term goals, but we are all about a lifestyle change!

Imagine being able to drop the weight you wanted – and keep it off effortlessly…

…With our programs we advice that users have treats once in a while to enjoy the process – then the fat loss or muscle gain you want becomes far easier to achieve, as you can follow it all year round.

5. Change your lifestyle, stop changing your diet!

Once you have controlled your calorie intake, you can do weekly weigh ins to see whether you are gaining or losing weight. You can then adjust your calorie intake accordingly.

When eating out don’t worry about eating the healthiest foods, just enjoy it! Then for the rest of the week have a bigger serving of nutrient dense foods like fruit and vegetables to benefit your health and well-being.

It’s all about keeping it balanced! If you restrict yourself from eating treats too much, you are more likely to binge!

Following a sustainable plan will flood your brain with happy hormones called endorphins.

The post Top 5 tips to Get in Good Shape this Year! appeared first on Nuyoo.

Weight loss methods that women try range from strict calorie counting and mad fad diets, to simply exercising a little more each week. But whatever your method or reason to get in shape, Nuyoo have got you covered. We’ve prepared a guide to everything you need to know to transform your body in 12 weeks.

12 week body transformation diet

You’re probably familiar with hardcore gym goers, loyal to the belief that all you need to get #girlgains is to exercise. That’s not necessarily true. Eating healthily is also a proven method for transforming your body as it usually accounts for a lower daily calorie consumption. And not only for weight, but consuming a balanced diet helps our bodies to fight illnesses and boost energy levels, as well as added bonuses like keeping our skin and hair healthy. But what exactly is a balanced diet?

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The NHS’s Eat Well Guide claims that to feel our best we should consume at least 5 portions of fruit and vegetables a day, as they contain a good amount of fibre, vitamins and minerals. We should also try to include:

• Higher-fibre and wholegrain carbohydrates that make up just over a third of our daily intake.
• A small number of dairy products for calcium, vitamins and protein.
• A good source of protein and fibre from lean meat, beans, peas and lentils.
• At least 2 portions of fish a week.

Whilst chocolate, sweets and fast food in general are tempting, we’re advised against these foods as they are high in fat and calories and don’t add much nutritional value. Cutting out these and adding some healthier alternatives is bound to aid in a 12 week body transformation!

But how to guarantee a 12 week body transformation?

So, you’re probably now thinking something like “how am I supposed to stick to this?”, or “I’m really not allowed fried chicken?”. Changing your diet and cutting out foods you love to lose weight is difficult, but there are lots of methods that attempt to make this process easier.

For instance, some people try diets such as the Keto and Atkins, which focus on reducing carbohydrates and replacing them with protein and fat. While they’re effective in reducing calorie intake, some people struggle to stick to such a drastic diet change, and they have been questioned for their safety.

If you feel like this could be you, adopting a vegetarian diet is another option. Substituting meat for a vegetarian alternative could be easier to adjust to than cutting out a food group altogether.

And it seems that vegetarian diets are becoming increasingly popular. The added fruit and vegetables consumed are often compared to meat-based diets which arguably fill up needed vegetables with meat/extra protein instead. This isn’t the only situation where vegetable and meat-based diets go head to head either.

Steps to a body transformation in 12 weeks

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If a 12 week body transformation diet plan is on the cards, then it’s first worth considering:

What is your end goal?

Deciding on a target weight is important in helping you achieve it. If you can imagine the result then you can imagine and plan sensible steps towards it. ‘Seeing’ the end could also motivate you to reach it.

You could also think about your body type. Do want to accentuate your hourglass figure? Or slim down your bigger thighs? There are lots of dieting and exercise methods for you to tailor a plan for this.

Is it realistic?

When working on ourselves, we need to consider if what we want to look like is actually achievable. Are you aiming for something you can reach healthily? Losing weight too quickly can be damaging to your health. Speaking of which…

Do you have any personal limitations?

Consider your health before you begin. Do you have any requirements that would hinder your ability to change what you eat? Could any health conditions/illnesses that you have be made worse from a drastic change to your diet? If you’re concerned, you should speak to a doctor before you begin.

Is it sustainable?

Transforming your body in 12 weeks is satisfying, but not if you’re going to put it all back on again from an unrealistic eating plan. It’s important to plan your slimming method carefully so that you can maintain your lost weight and continue to feel good about it. Here at Nuyoo, our personal trainer services and eating plans are tailored specifically to each individual to achieve amazing transformations. Take a look at some real-life examples here.

Exercise plan for a 4-month body transformation

Fitness fanatics out there, rejoice: diet alone doesn’t give you the amazing results you seek! The benefits of exercising alongside dieting are immense: you become fitter and more toned, it keeps you healthy, and it also makes you feel better. But like dieting, there are things you should consider before going out to make ‘gains’.

What do you want to achieve?

Have a think about what your end goal is. Like dieting, working out is much easier when you have something to work towards, and it can enable you to make a helpful exercise plan to stick to. Do you want to work out for your body type? There are different exercises for that. Do you an event coming up that you want to look good for, for instance your wedding?

Is it realistic?

Similarly to dieting, transforming your body within 12 weeks has to be something we can achieve without going too far and causing ourselves harm. It seems that the wealth of weight loss and fitness methods have bred a mindset of working ourselves to the point of ill-health. It’s important that what we aim for is attainable in order to ensure we’re still healthy.

Do you have any personal limitations?

Likewise with your diet, you should consider any pre-existing conditions you may have which could affect your ability to exercise. Over-working yourself in determination to lose weight could result in injuries.

So, how often should we exercise? The Government recommends that for adults aged 19-64, weekly exercise should add up to at least 150 minutes (2.5 hours) of moderate intensity, or 75 minutes of high intensity, split up as required.

And that’s the important point. Our exercise routines should be varied in order for them to be beneficial. They should be planned to strengthen as many different muscles and areas of our body as possible, and we should never repeat the same routine several times in a row. They should also be varied in when they are carried out. Repeated transformation plans without allowing our body to rest is detrimental to its progression.

Planning your workout

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To achieve the best possible results, you need to plan which kinds of exercises you want to do. This depends on what you want your end result to be – the types of exercise and their examples listed below can be carried out alone or combined with others.

Cardio

A.k.a. aerobic, the main aim of cardio is to burn fat and calories through physical activity, and it is the most popular form of working out. There are hundreds of cardio activities, ranging in intensity for specific goals. Try swimming, cycling or walking for low-intensity, or running/sprinting and high-energy gym machines for a higher-intensity workout.

Strength Training

As well as burning calories, we also need to work on our strength. Strength training builds up our muscles, tones and improves our balance and posture, but it can also assist with weight control. Want to know which are the best strength exercises to do? Click here.

Balance Exercises

You may think lifting your leg up slightly for 30 seconds is a waste of time. This is actually far from the truth. Balance is essential to our bodies’ everyday workings. And whilst you exercise your balance, you may feel other areas of your body becoming more toned in the process. Improve your balance by lifting a leg while stretching or taking part in activities like yoga or tai chi.

Stretching

Finally, stretching helps to improve your flexibility and range of motion, meaning you can try more advanced exercises to lose more weight and strengthen your body even more. There are many stretches we can do to achieve flexibility in lots of areas of the body.

Do you need a Personal Trainer?

The story so far? To transform your body, and in 12 weeks, we should consume a balanced amount of healthy foods in a slight deficit of the recommended daily intake. We should also undertake a well-planned and varied work-out routine, which can be tailored to individual needs.

But what about people who don’t have the time? Many working women claim they don’t exercise because they don’t have the time to plan the best transformational workout for the limited time they have. In this situation, it could be a good idea to hire a personal trainer.

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Personal trainers can be incredibly beneficial for the busy working woman in many ways. They can plan a perfect workout plan for you so you don’t have to. They can motivate and support you through each session, however small it may be. This can be very helpful for those who find it hard to stay motivated on their goal. However, before hiring a PT, it’s important to ensure that they’re right for you.

Things to consider before hiring a personal trainer include:

• What are your goals? Making sure your PT is going to get the best result for you is important, so consider discussing what you want to achieve.
• Does your PT’s personality match yours? A PT that you get along with is going to motivate you a lot more than one who’s uncomfortably staring at you while you cycle. Before hiring, try to make conversation to see if you both ‘click’.
• How long do you plan to work with your PT for? A 12 week transformation is highly achievable with this guide and especially so with the added help of a personal trainer. But maybe you have a longer-term plan?
• Pricing – consider your budget. While Nuyoo’s online personal trainer services are fairly priced, others may be less so. Double check this before hiring to avoid any awkward disputes.

Motivation and Wellbeing

Other than time, a significant barrier women face when trying to lose weight is finding the motivation to stick at it. Many people, and I don’t blame you, are reluctant to sacrifice an hour of sleep to carry out a drowsy workout that you don’t really want to do. That’s why we’ve devised some helpful tips to help you to stay loyal to your 12 week transformation workouts.

(Copyright nd3000/shutterstock.com)

Try to stay positive

When we feel down, we find it hard to do our best. What’s the point sometimes, right girls? But thinking positively changes all of that. When we believe we can do it, we actually do it. Some ways to motivate yourself include: writing down positive changes/achievements daily, planning for setbacks and not being too hard on yourself if something goes wrong, listening to motivational/inspirational music, and finding social support from friends or relatives.

Take some chill time

When we’re in the zone to lose weight, we often feel guilty whenever we’re not exercising. This is OK! It may seem counterproductive, but time to relax is essential when losing weight. It allows our bodies and minds to recover and strengthen between sessions. A balanced mind and body allows us to focus when we pick up our routine again.

And finally, treat yourself!

(God forbid) If none of the above are working for you and you’re in a slump, why not treat yourself to something to make yourself feel better. You’ve deserved it, and occasional treats really demist the fog of failure and put you back on track to success in a 12 week transformation. Plus, who can say no to new workout pants that prove you’re getting closer to those booty goals?

Feature Image: (Copyright Stock-Asso/shutterstock.com)

The post Women’s Guide to 12 Week Body Transformation appeared first on Nuyoo.

And if the marathon wasn’t difficult enough, a sudden spike in temperature makes training a whole lot harder, and potentially quite dangerous if you don’t know how best to cope. But no matter the weather, taking part in a long-distance event like the London Marathon takes months of strength and dedication to achieve your goal and the phrase ‘poor preparation predicts poor performance’, is easily true when you do not understand how best to prepare.

As the heatwave continues to settle over most parts of the UK, marathon runners will be thinking how best to streamline their training regime until then.

Fitness and training experts, Nuyoo have therefore put together some important tips on how to prepare for the London Marathon in the heat.

Photo credit: bikeworldtravel/Shutterstock 

Protect your skin from the rays

You may have already considered applying sun cream before you hit the streets of London, even if the temperature was considerably lower, as spending that much time in the sun can still cause you to burn and dehydrate. But with more than a 10-degree difference, wearing sun cream is essential, and you will perhaps need to buy something a little stronger, and one that lasts anywhere between three to six hours. You may also consider buying a waterproof brand so it is less affected by sweating over a long duration.

Your expectations may need to change

Before the sudden heatwave, you may have set yourself a goal to have completed the marathon in a certain time and like any professional athlete, you want to show you can achieve something great if you put your mind to it. But, the weather can dictate your performance. If this is your first race, perhaps forget your time goal, and just take it as it comes. At the end of the day, you want to finish the race, and not collapse mid-way through. Nick Anderson of Running with Us, and a Cancer Research UK coach for the marathon has commented that ‘it if’s super-hot, don’t think about personal bests, but embrace the challenge of completing a marathon on a hot day’. After all, that will be an achievement you will cherish forever.

Photo credit: Ms Jane Campbell/Shutterstock 

Hit the heat beforehand

The Met Office has predicted that the heat is to stay. So what better way to get used to the heat before a marathon than by facing it head on. It’s always a good idea to try and acclimatise, and to be outside in the heat of the day, to understand how your body copes. This is something most runners and athletes do before trying events in tropical and desert like countries. Another easy way to get used to the soaring temperatures is by spending long periods of time in a hot bath.

Drink less, but often

Ironically during a race, you would think that drinking litres of water in a shorter space of time to keep yourself hydrated is the ‘done thing to do’. WRONG. The trick is to drink little, but often, and experts recommend at least every, one to three miles at the very minimum. Also, contrary to how thirsty you may feel for water, only drinking H2O will result in your body losing salts, but not replacing them. Choose a sports drink with plenty of electrolytes and carbohydrates to keep your levels balanced. Also, it will ensure your muscles do not cramp and hit that ‘wall’ in the race, which discourages you to continue.

Photo credit: Michaelpuche/Shutterstock 

Eat and drink plenty before the big day

Stay clear from caffeine and alcohol before the race, as they can dehydrate you. Some fitness experts claim that some people find it difficult to sleep and recover prior to the race if these levels are too high. Not to mention, your body needs between three and three and a half litres of water every day before the race. The most important days to keep on top of your water intake is Friday and Saturday. And although caffeine is not advised beforehand, some runners like to have caffeine based drinks during the race, to give them a quick ‘high’ and boost of energy.

Finally…

Enjoy the race, but listen to your body

The beauty of the London Marathon is you can take just as long as you need to complete it. Anything from seven hours to eight days, the purpose of the race is to enjoy it, and to accomplish something you would never have put yourself forward to do. Similarly, you are running for a charity of your choice, perhaps one close to your heart, and you may be dressed up to mark the occassion and really pull all the stops out. The most exhilarating part is crossing the finish line, but before you reach the Mall, thousands and thousands of supporters will be lining the streets to support every individual they see.

Hugh Brasher, Virgin Money London Marathon event director has commented: ‘We monitor the weather forecast for race day very closely. We have a number of contingency plans in place in case of hot weather, and we will be sending advice to runners and spectators later in the week that will be proportionate to race day’. The most important thing is to enjoy it, but if your body is struggling, listen, slow down, take a break or find some shade, and continue when you feel ready.

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The post How to prepare for the London Marathon in the heat appeared first on Nuyoo.

Inspired, Nuyoo.co delved into the danger of healthy food alternatives and what to look out for.

Skim Milk

Nutritionists suggest skim milk is helpful to people who consume a lot of milk, because it contains zero grams of fat and will reduce calorie consumption. But research shows there are more health benefits associated with drinking whole milk than skim milk.

A study published in the journal, Circulation found that people who ate or drank full-fat dairy products had a 46% lower risk of developing diabetes than those who consumed low-fat or skimmed milk. It is believed the saturated fats, vitamin D, and omega-3 fats found in dairy may defend consumers against insulin resistance and help to control body weight.

It is also known fat helps people to feel full for longer. When people cut out fat, they tend to replace it with sugar and carbohydrates to satisfy their hunger.

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Gluten-Free

Gluten is responsible for the shape and texture of baked goods. When this protein is removed, it is substituted with sugar and chemicals to make up for the loss.

A growing number of people believe gluten-free products are healthier alternatives. But often, these products lack necessary nutrients. Amazingly, 72% of people who follow gluten-free diets have no health reasons to, such as celiac disease or sensitivity to protein.

In a study published by the Journal of Human Nutrition, it was found, apart from crackers, gluten-free foods contain more fat, salt and sugar than their gluten-containing equivalents and have lower fibre and protein content. Further, it has been noted people on gluten-free diets have an inadequate amount of nutrients, including folate, vitamin A, magnesium, calcium and iron.

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Fresh Produce

It’s true, by the time fresh produce is purchased at a supermarket, stored and finally eaten, it’s likely to hold far fewer nutrients than frozen fruits or vegetables. Freezing fruit and veg will preserve vitamins and minerals and prevent nutritional depletion.

Per a 2017 study, published in the Journal of Food Composition and Analysis, it was found ‘frozen produce outperformed “fresh-stored” more frequently than “fresh-stored” outperformed frozen when assessing nutrient and vitamin contents.’ In other words, frozen food may have just as much or greater nutritional value than its fresh counterparts.

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Agave Sweetener

To source agave, it is extracted from the cactus plant. Recently, it has been heralded as the Saint of sweeteners.

Many people believe agave sweetener and coconut sugar are healthier alternatives to refined sugar. It is true it is less likely to cause blood sugar spikes, due to it having a lower glycaemic index – a value that determines how slowly or how quickly those foods cause increases in blood glucose levels.

Despite this, agave sweetener and sugar contain virtually the same number of calories per teaspoon.

Image credit: Pat_Hastings/Shutterstock

Feature image credit: MediaGroup_BestForYou/Shutterstock

The post The Danger of Healthy Food Alternatives appeared first on Nuyoo.

Image credit: Tetiana Maslovska/Shutterstock

Exercise in Pregnancy

The more active and fit you are in pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.

It is recommended to keep up your daily routine, which may include sport, running, yoga, dancing or even walking around your local park, for as long as you feel comfortable. Exercise is not dangerous for your baby. In fact, there is evidence that active women are less likely to experience problems later in pregnancy and labour.

Pregnancy Fitness Rules

1. Don’t Exhaust Yourself

It may seem obvious, but it’s possible you will need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, always consult your maternity team. Generally, you should be able to hold a conversation as you exercise when pregnant. If you become breathless, you may be over-exerting yourself.

2. Start Slow and Steady

If you were never active before pregnancy, don’t suddenly take up strenuous exercise. If you want to start, take it slow. Perhaps sign up to a local exercise programme (such as running, swimming, cycling, walking or an aerobics class.)

Inform the instructor that you are pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Then, gradually increase to at least four 30-minute sessions a week. Always remember, exercise doesn’t have to be strenuous to be beneficial.

Image credit: Tetiana Maslovska/Shutterstock

Pregnancy Fitness Top Tips

• Try to keep active daily. Half an hour of walking is a good target, but if you can’t manage that, any amount is better than nothing.
• Always warm up before exercising and cool down afterward.
• Drink plenty of water and other fluids.
• Avoid any strenuous exercise in hot weather.
• If you do attend an exercise class ensure your teacher is properly qualified, knows you are pregnant and how far along you are.
• Swimming is a great exercise to try because the water will support your increased weight. Look out for local pools that provide aqua-natal classes with qualified instructors.
• Exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling should be approached with caution. Falls may risk damage to the baby.

Image credit: Federico Marsicano/Shutterstock

Exercises to Avoid in Pregnancy

• Don’t lie flat on your back for prolonged periods, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel brining blood back to your heart and this can make you feel faint.
• Don’t take part in contact sports where there’s a risk of being hit, such as kickboxing, judo or squash.
• Don’t go scuba driving. In pregnancy, a baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream.)
• Don’t exercise at heights over 2,500m above sea level – until you have acclimatised. This is because you and your baby are at risk of altitude sickness.

Image credit: Federico Marsicano/Shutterstock

3 Exercises for a Fitter Pregnancy

1. Stomach-Strengthening Exercises

As baby grows, you may find that the hollow in your lower back increases – giving you backache. To help ease this, follow these steps:

• Start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight.
• Pull in your stomach muscles and raise your back up toward the ceiling, curling the trunk and allowing your head to relax gently forward. Don’t let your elbows lock.
• Hold this for a few seconds, then slowly return to the box position. Take care not to hollow your back: it should always return to a straight/neutral position.
• Do this rhythmically 10 times, making your muscles work hard and moving your back carefully. Only move your back as far as you can, comfortably.

2. Pelvic Tilt Exercises

• Stand with your shoulders and bottom against a wall, keep knees soft.
• Pull your tummy button towards your spine, so that your back flattens against the wall: hold for four seconds and release.
• Repeat up to 10 times.

3. Pelvic Floor Exercises

Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. You can strengthen the muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy.

• Close your anus as if you’re trying to prevent a bowel movement. At the same time, draw in your vagina as if you’re gripping a tampon, and your urethra as if to stop the flow of urine.
• At first, do this exercise quickly, tightening and releasing the muscles immediately.
• Then, do it slowly, holding the contractions for as long as you can before you relax: try to count to 10.
• Attempt to do three sets of eight squeezes every day: to help you remember, you could do a set at each meal.

The post Pregnancy Fitness Tips, 2018 appeared first on Nuyoo.

Some choose beer or G&T decorated with fruits, whilst others strictly choose champagne or wine served in a chilled glass. There are classic mulled wine enthusiasts, adventurous egg nog and cocktail mixers, or the families that have all the above or none at all.

Teeth whitening brand, White Glo recently brought us the news that some drinks are bad news for our teeth (here’s looking at you dark rum and sugar-laden coke.) While others are better, such as low acidity G&T or Spanish sparkling wine, Cava, which has a PH level between three and four and is therefore low in acidity too. Oh, and if you’re looking for a kiss under the mistletoe – it’s advised you miss-out the vodka. Vodka will dry out the mouth and make your breath smell. Nice.

With all this information revealed, online personal trainers Nuyoo.co wanted to investigate British boozy Christmas habits by conducting a survey concerning 2,012 respondents of various ages.

Leading results:

• Champagne (32%) voted the UK’s favourite Christmas tipple, with liquors coming second (18%) and whiskey and wine coming in joint third (14%.)
• 41% of Brits will start drinking ‘mid-morning’, 23% at lunch and 14% before 9am!
• Mum and Dad named “family member most likely to get drunk” at Christmas, amassing 46% of the vote, followed next by Uncle (14%), Auntie (5%) and Nan (5%.)
• 32% claim liquors make them feel the guiltiest, followed by whiskey (18%) and cocktails and punch (14%.)
• 77% say they aren’t influenced by fitness fads at Christmas time, but 23% are.
• 82% of Brits use the excuse: “I’ll just have one more, it is Christmas after all.”

To help those affected by tipple-guilt this festive season, Nuyoo has devised the list ‘12 sips of Christmas’ a complimentary list of 12 holiday cocktails that are just that little bit healthier, lighter and easier on the waistline!

Image credit: TalyaAL/Shutterstock

Healthy Spiced Egg Nog

Yes, you can indulge in a Christmas classic entirely guilt-free! Combine high-quality vodka, with ground cinnamon and three ounces of low-fat egg nog, for all the flavour and creaminess in under 200 calories!

Image credit: GreenArt/Shutterstock

Apple Cider Sangria

White wine, apple cider and vodka shimmer over seasonal fruits in this cocktail littered with cinnamon sticks, segments of orange, apple slices, pomegranate and a dash of honey. All the fresh fruit and none of the artificial syrup!

The Ginger Snap

This vodka-based fruit and ginger fusion is made from natural ingredients, such as ginger, sage and fresh lemon juice, all of which will cleanse your palette and leave you feeling light and refreshed.

Pomegranate Mojito

A combination of deep red hues perfect for the festive season, this champagne and fresh pomegranate cocktail is a real treat! For a healthy twist, replace sugar with Stevia and stir well.

Photo credit: iuliia_n/Shutterstock 

Winter Sea Breeze

The sea breeze gets a cold weather makeover, in a mix of vodka, soda water, grapefruit juice and a splash of tonic syrup. Scatter with pomegranate seeds and mint leaves to take it up a notch.

Rosemary Gin Fizz

A delicate blend of fresh and light ingredients, this cocktail is simple yet tasty! Mix together gin, soda, honey and a splash of lemon juice, before decorating with sprigs of festive rosemary.

Gingered Cider Hot Toddy

Warm cider infused with tea (go decaf if it’s close to bedtime) and a shot of rum or bourbon.  Ginger and honey can help you to recover from a cold, and alcohol can aid a restless sleep, so try it out if you’re suffering from winter’s chill.

Image credit: Dream79/Shutterstock

Red Wine Hot Chocolate

The humble hot chocolate is made-over for the festive season, in this decadent treat with a healthy twist. Make with skim milk, one cup of red wine and a few dark chocolate chunks. Yes, chocolate should be consumed in moderation but the higher the cocoa content the better for your health!

Pear and Sage Sparklers

Fancy a cocktail that tastes like your Christmas wreath smells? This diced pear and fresh sage treat can be enjoyed as a mock-tail, but for a boozy lift simply add a splash of bourbon. It’s as easy as that!

St. Germain and Champagne

Perhaps the easiest cocktail to make, combine half St. Germain with half brut Champagne, dry sparkling wine, or brut Rose and serve in a chilled fluted glass for added style. To garnish, add antioxidant-filled pomegranate seeds and a juicy strawberry or two.

Cranberry Chilcano

Want to feel like you’re getting away from the chaos of Christmas? Why not try this exotic tipple, which combines Pisco, a famous liquor in Peru, with cranberries! The fresh cranberries not only give an added health boost but together with segments of rich green lime, this will look like the ultimate yuletide treat!

Mulled Wine

Keep your calorie count down by making your cocktail recipe simple – a short ingredient list is the trick. For a seasonally spiced beverage sure to keep you cosy, mix together red wine, a little brandy and honey, sliced orange, cloves and a cinnamon stick or two! Perfect for the family to enjoy over Christmas lunch.

Image credit: Dream79/Chamille White

On a serious note, for all those who feel they will struggle to stay healthy over Christmas, Nuyoo.co spoke exclusively to Nutritionist, Jenna Hope who gave advice on how to stay balanced over the festive season in concern to drink, food and exercise.

1. Know when to stop. Enjoy your mince pie or your glass of mulled wine, but don’t binge as this can leave you with large insulin spikes and contribute to festive weight gain.
2. Factor in your workouts. There’s nothing to say you can’t maintain your workouts, just because it’s Christmas. Whether it’s a quick home hiit session before a party, a yoga class after work or even a morning walk around the block, make sure you stay active over the festive period.
3. Pick your times. Of course, if you’re going to a Christmas party or you have a special festive dinner, enjoy yourself – but set your limits first. The problem arises when you tuck into festive coffees and mince pies to fix your 4pm slump on a work day.
4. Choose wisely. Over Christmas we all enjoy a drink or two; (to stay healthy) opt for cocktails without sugar syrups and go for clear spirits with soda and lime instead. You’re still joining in, but you’re less likely to crave sugar the next day. Plus, the latter are much lower in calories.
5. Eat regularly. It’s tempting to skip meals when you know you’ve got a big do later, but skipping meals can cause havoc to your blood glucose, which consequently leaves you over-eating and opting for the wrong foods later.
6. Pile up the veggies. I recommend filling half your plate with veggies as they’re lower in energy and rich in fibre, which contributes to gut health, helps to maintain blood glucose stability and keeps you fuller for longer.

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What happens when you work out?

Muscles:

Your body will use energy to contract muscles and spur movement, and as a result, glucose is being released. The glucose is the sugar the body has stored away from the foods we eat in the form of glycogen. Along with glucose, your body will also use adenosine triphosphate (ATP), to keep you energized. As the body only contains small doses of these substances and they are consumed rapidly, more oxygen is required to produce more ATP. As a result, your heart will pump more blood to the exercising muscles to deliver that additional O2. When not enough oxygen is being provided, your body will form lactic acid, which is usually flushed from your body within 30 to 60 minutes after finishing up a workout. Tiny tears form into your muscles as you work out, and as they heal, they will help them grow bigger and stronger. No pain, no gain!

Heart:

As mentioned above, your heart rate will increase in order to supply more oxygenated blood to your muscles. As you get fitter, your heart will become more efficient at doing so which will prolong the length and intensity of your workout. As a result of new blood vessels forming, your blood pressure will decrease.

Lungs:

As your muscles can call for 15 times more oxygen than when you’re at rest, your breathing rate will naturally increase, until he muscles surrounding your lungs cannot move any faster. This is when you start feeling out of breath. The fitter you are the maximum capacity of oxygen use will increase.

Joints and bones:

You achieve peak bone mass at adulthood, which then begins to slowly decline. Exercising can help you maintain healthy bone mass as you get older. Your bones are porous and soft and if you are inactive, your bones become less dense. Research have shown that weight-bearing exercise is one of the most effective remedies against osteoporosis.

Brain:

The increased blood flow will allow your brain to function better almost immediately. Regular exercise will enable new brain cells to grow, which will boost memory and learning. Mood control hormones such as endorphins, serotonin, and dopamine will be trigger, which makes working out a good remedy for depression and anxiety.

Photo credit: lzf/Shutterstock 

Getting the right nutrients is important

Fuelling your body with the right foods prior and after exercising will give you the energy to perform better and the right nutrients to help your muscles recover.

Proteins:

•    Pre-workout protein consumption improves athletic performance.
•    Improved muscle recovery.
•    Increased muscle performance.
•    Improved muscle growth.

Carbs:

•    Increased glycogen stores as your muscles use the glucose from carbs for fuel.
•    Consuming a high-carb diet for 1–7 days is a well-known method to maximize glycogen stores.

Heathy Fats:

•    The source of fuel for longer and moderate-to-low-intensity exercise.
•    Healthy unsaturated fats help to provide essential fatty acids and calories.
•    May help reduce inflammation.

Photo credit: Syda Productions/Shutterstock 

What should you eat?

Pre-Workout meals

Eating a mixture of carbs and proteins prior to exercise is the best way of getting all the nutrients you need. If you opt for a full meal which contains fat, this should be consumed at least 2 hours before the work-out. If you need to hit the gym in less than an hour, then it is advised to go for a light snack.

If your workout starts in two hours:

•    Whole grain toast topped with avocado spread and lean protein.
•    Small sweet potato with steamed or lightly salted broccoli in olive oil.
•    Peanut butter and banana chia seed toast.
•    Baked Broccoli Cheese and Pepper Omelette.
•    Chicken breast with sweet potato and green beans.

If your workout starts in less than 2 hours:

•    Greek yogurt and fruit.
•    Whole-grain cereal and milk.
•    Oatmeal with a tablespoon of peanut butter and ½ cup of fruit.
•    Apple Peanut Butter Energy Bites.
•    Hummus and carrots.

Photo credit: farbled/Shutterstock 

Post-Workout Meals

It is important to refuel your body after exercising in order to ensure a faster recovery. The right nutrients will help your muscles rebuild and repair. Combining proteins, carbs and just a bit of healthy fats will ensure a smooth recovery.

•    Post-Workout Banana Bites
•    Apple Cheese Crackers
•    Easy Spinach and Egg White Omelette
•    Hard-Boiled Eggs with Carrot Sticks and Nuts
•    Hummus and Pita Bread
•    Homemade chocolate milk
•    Whole Wheat Tuna Fish, Hummus and Spinach Sandwich
•    Salmon with Sweet Potato
•    Grilled Chicken and Mixed Vegetables

Photo credit: De Repente/Shutterstock 

Don’t forget to hydrate yourself!

Water is vital to ensure an optimal performance of your body. Studies have shown that good hydration helps sustain and even enhance workout performance, while dehydration will significantly decrease your performance. Furthermore, specialists recommend consuming a beverage that contains sodium to help retain fluids.

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