The goal for most, at this time of year, is to get in shape for the Christmas party season. New clothing will be bought, photographs will be taken, and everyone will be out and about over the festive period.So, who doesn’t want to look their best? If you are looking to drop a few pounds on the lead up to the big day, I have a few tips for you below that will help you to get what you need, before the big man comes to town.Monday is your last chance to join in on our Christmas countdown challenge. After that, we won’t be accepting any new members until January. It gives you 6 weeks to get to work and get in shape for Christmas. You can get signed up through the link below. SIGN UP HEREThere are a few things to consider when planning to get in shape for Christmas.1) You MUST be in a calorie deficit.It doesn’t matter what diet you follow or what guru says what, if you aren’t in a calorie deficit 1st, you will NOT lose body fat.Don’t get caught up on ‘health’ foods, or the latest fad diet that will be floating about.Eat wholefoods 80-90% of the time.Eat less than you expend per day.Don’t binge on the other 10-20%. 2). Eat ProteinTry to eat 1g of protein per pound of bodyweightIt is a basic recommendation for someone who is training and trying to drop fat.It will keep you full and help to preserve muscle mass, which is important when trying to improve your physique when dropping bodyfat.If you don’t want to count calories or grams of protein, use palm-sized portions of protein and have 3-4 servings per day.3). Weight Train 3-5 times per week.If you want to target specific area of your body, weight training is the way to do this.While it won’t specifically burn fat from that area, it will increase blood flow to the stubborn areas and help to mobilise the fat.It will also make your physique look better and weighing less, while looking worse physically makes no sense.So, add in some resistance training using bodyweight and weighted exercises and you’ll be glad that you did.4). Prioritize fruit and vegetables as your carb sources. You get more fibre, more food for less calories than starchy carbs.It’s a win-win situation here.There are loads of options when cooking with vegetables and to add flavour, think of things like spices, salt, pepper etc to flavour them to your liking.5). Keep your starchy carbs for around your training daysA simple way to cycle your carbs is to have carbs with your meals on your training days and stick to vegetables on non-training days.You will automatically reduce your overall calorie intake by doing this, and you will have more calories on the days that you need them most.6). Add Cardio as neededIs cardio needed for fat loss?No!Is it a benefit to it?Yes!Should you add it in straight away?Not necessarily.It is a tool that you can use.You don’t want to use them all at once, because if fat loss stalls, you may have nowhere to go.So, use your cardio wisely and save it until you need it.Fat loss is simple, not easy.You just have to do it and stick to it.If your goal is truly to drop a few pounds before Christmas, the guidelines above gives you a great way to achieve this.#leanin2019Monday is your last chance to join in on our Christmas countdown challenge. After that, we won’t be accepting any new members until January. It gives you 6 weeks to get to work and get in shape for Christmas. You can get signed up through the link below. SIGN UP HEREDD Fitness: How to get in shape for Christmas! was last modified: November 8th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)
Heart Evangelista admits she’s pregnant… with chicken World’s 50 Best Restaurants launches new drinking and dining guide Robredo: True leaders perform well despite having ‘uninspiring’ boss PLAY LIST 02:49Robredo: True leaders perform well despite having ‘uninspiring’ boss02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games View comments WATCH: Firefighters rescue baby seal found in parking garage Don’t miss out on the latest news and information. LATEST STORIES 1 dead in Cavite blast, fire MOST READ Ethel Booba on hotel’s clarification that ‘kikiam’ is ‘chicken sausage’: ‘Kung di pa pansinin, baka isipin nila ok lang’ LOOK: Netizens abuzz over confirmed McGregor-Mayweather bout Sports Related Videospowered by AdSparcRead Next Patafa president Philip Ella Juico, who was initially criticized for counting out the four-time Milo Marathon champ, confirmed that Tabal had been included in the final lineup for the KL Games on Aug. 19 to 30. Tabal has committed to comply with all of Patafa’s rules and regulations with five-time SEA Games steeplechase champion Rene Herrera as her coach.FEATURED STORIESSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSPrivate companies step in to help SEA Games hostingSPORTSMalditas save PH from shutoutTabal is currently training in Tuscany, Italy under the guidance of his personal coach John Philip Duenas and will immediately report to Patafa upon her arrival on Aug. 9. The 27-year-old from Guba, Cebu City recently won the Scotiabank Ottawa Half Marathon in Canada.“After she agreed to comply with the rules, the Patafa grants the request of Ms Tabal to be reinstated, for the third time, to the Philippine athletics team to the SEA Games,’’ said Juico. Tabal got a silver medal in the 2015 Singapore SEAG and finished the full marathon in the Rio Olympics last year despite the searing heat of the midday sun.Juico said Tabal is allowed to bring her own technical staff to the SEA Games in accordance with the rules and regulations of the SEA Games organizing committee and the Philippine Olympic Committee.Meanwhile, triple jump specialist Mark Harry Diones recorded a 16.31-meter leap to clinch gold in the Thailand Open Track and Field Championships being held at Thammasat University Sports Complex in Bangkok.A Thai took silver while another Filipino, Ronnie Malipag, bagged bronze with a 15.85m effort. ADVERTISEMENT Lacson: SEA Games fund put in foundation like ‘Napoles case’ What ‘missteps’? 2017 Philippine Sportswriters Association Awards Night. Photo by Tristan Tamayo/INQUIRER.netRio de Janeiro Olympian Mary Joy Tabal will wear the national colors in the Kuala Lumpur Southeast Asian Games, after all.The Philippine Athletics Track and Field Association (Patafa) reinstated Tabal to the national team Thursday after the champion marathoner from Cebu declared her desire to race for the country.ADVERTISEMENT Heart Evangelista admits she’s pregnant… with chicken
It took 24 straight wins for Andy Murray to finally secure the year-end world number one ranking on Sunday. He had to beat the man who had held that ranking for more than two consecutive years at the season finale. Murray had to earn it the hard way. After months being number two, he had proven his mettle with 5 titles in-a-row to claim the cherished spot. Before beating the Serb in the final of the ATP Finals, Murray had to overcome Milos Raonic in three gruelling sets in a little under four hours.For someone who used to get visibly tired in long matches, Murray has come a long way.”I had a great year this year but I only managed to do it by one match. So to repeat that again next year is going to be extremely difficult. But now that I have got there I would be extremely motivated to stay in that position. The Majors are what gets me working hard, and what really, really motivates me when I go away in December to train, I am training with the Australian Open in mind. And because the best of five set matches are the ones that you really have to put in the extra work for, and the extra training for, that’s what motivates me,” he said after the win. (Murray says his best years can still be ahead of him)This has been by far Murray’s best year with his personal best of nine titles which included a second Wimbledon crown and a second Olympic gold in Rio.advertisementPersonally for me, Murray was a quintessential also-ran for a while. This is not to be critical of him as he is playing in the era of three of the best male players the world of tennis has seen in Djokovic, Rafael Nadal and Roger Federer. But when his shoulders dropped and he began to swear at the demons in his head in tough matches, you wondered, like everyone else, if he was ever going to win the big matches against the big three. Of course, he did lose 4 grand slam finals before winning his first, a distinction he shared with his then coach Ivan Lendl.The last of those finals came at Wimbledon 2012. That was when the way I looked at him changed. Murray lost to Federer and shed tears of extreme pain. It was a historic event as Murray became the first Briton to contest the Wimbledon men’s singles final since Bunny Austin in 1938. Nothing in that defeat margin of 6-4, 5-7, 3-6, 4-6 will tell you it was any different or extremely hard fought. But the tennis Murray played in that match was exceptional. From a base line slugger, he had morphed into an offensive player and that match was perhaps the first complete look at the new Murray. He was exciting. For the first time I found myself rooting for the Scot.It is not a coincidence Murray went onto win the Olympic gold beating Federer just two weeks later at the same court. In my mind, and perhaps in his mind, body and soul too, Murray was now a world beater. And a year later he came back to win his first Wimbledon title, sending Britain into a tizzy.That Wimbledon title could have worked two ways. It could have been extreme satisfaction at achieving a long chased goal that leads to a drop in your level. After all, the monkey was off his back. A British male player had finally won Wimbledon after 77 years. Or it could be the step to further greatness. It was the latter for Murray who worked tirelessly to keep at it. He is fitter, serves better, comes to the net more than before while keeping his consistent defensive game intact.The fact that Murray had to win this season decider to stay at Number one shows how competitive it is at the very top. Djokovic had held the numero uno spot since July 2014 with his second Wimbledon title and looked invincible for a large stretch of this period. He had won the season finale of the Top-8 players 4 years in a row from 2012 to 2015 apart from five other slams. breaking that dominance in itself is a true achievement. From being one amongst the Big-4, Murray is now in a glorious position of being and staying the top dog for many weeks.’Maybe now, especially the last few months when I have had that goal there and have been trying to get there, I want to stay there. I dont feel too high just now, I feel good and I feel motivated to keep going. I have enjoyed the last five, six months the most I have in all of my career. That is probably because I have won a lot, so I want to keep going,’ he said.advertisementIt is remarkable what Murray has achieved by virtue of his hard work and dedication. His story is a reminder that against insurmountable odds, you can achieve the greatest. A reminder that it is not always about being the most talented. He is no longer the ‘boring Brit’, but the ‘brave Brit’. He is in true sense a sporting hero.
Story Highlights Established in 1978, the Centre motivates young mothers to choose education instead of continuous motherhood. A charity ball is one of several year-long activities to be undertaken by the Women’s Centre of Jamaica Foundation (WCJF) to celebrate its 40th anniversary in 2018. A charity ball is one of several year-long activities to be undertaken by the Women’s Centre of Jamaica Foundation (WCJF) to celebrate its 40th anniversary in 2018.Established in 1978, the Centre motivates young mothers to choose education instead of continuous motherhood.The ball will take place on May 26 at The Jamaica Pegasus hotel in New Kingston, under the patronage of the Minister of Culture, Gender, Entertainment and Sport, Hon. Olivia Grange. The guest speaker will be Actress Victoria Rowell.Persons can obtain tickets for the ball at the Centre, 42 Trafalgar Road in Kingston or call 929-7608/929-0977, or email [email protected] for further information.Speaking at a Jamaica Information Service (JIS) ‘Think Tank’ on April 25, Executive Director of the WCJF, Dr. Zoe Simpson, said the aim of the event is to raise funds to assist with the implementation of new initiatives at the Centre.She called on corporate Jamaica not to miss the opportunity to “embrace the work of the Women’s Centre and to offer the support that we need to empower the girls further”.Dr. Simpson said the funds will support a scholarship programme, titled Advancing Secondary, Tertiary, Remedial Education for Adolescent Mothers (A-STREAM). The programme aims to empower young women at the Centre. Forty girls enrolled at the secondary level and four tertiary students will be presented with grants and scholarships at the charity ball.She said the WCJF will be partnering with the Institute for Gender and Development Studies, University of the West Indies, Mona, to host an adolescent pregnancy lecture series.Dr. Simpson said the first lecture on May 25 will focus on the offspring of adolescent mothers.“We will be listening to the voices of the offspring of the adolescent mothers. We want to hear them tell their stories. We want to hear them share their experiences growing up as a child who was born to an adolescent mother,” she added.The second lecture, scheduled to take place on June 27, will discuss the topic ‘Adolescent Pregnancy: Yesterday, Today and Tomorrow’, while the third lecture will take place on November 17 and will explore the topic ‘It takes two to conceive’.“In that setting, we will be examining a research that was done on adolescent fatherhood,” Dr. Simpson said, while pointing out that the perspectives of the fathers and offspring “are often not given enough attention”.The Executive Director said a forum is also planned to look at the findings of two evaluation projects done on the implementation process of the National Reintegration Policy.“How successful has been the Policy? What has been the experiences of the stakeholders during the implementation process? Having examined the findings, we will chart the way forward as it relates to the reintegration of adolescent mothers into the school system,” she said.Additionally, she noted that the WCJF will be recognising 58 staff members who have worked with the Foundation for over 20 years, at a long-service awards ceremony.Dr. Simpson lauded the work of the members of staff as well as contributions from the Foundation’s partners over the years.“The Centre has seen more than 47,000 adolescent mothers since its inception and the success rate would not have been possible without our partners. We want to celebrate them,” she said. Speaking at a Jamaica Information Service (JIS) ‘Think Tank’ on April 25, Executive Director of the WCJF, Dr. Zoe Simpson, said the aim of the event is to raise funds to assist with the implementation of new initiatives at the Centre.