Living with Alzheimer’s – Bob has Covid by Chris Suich

chris-bob-suich-living-alzheimers

The phone rang loudly punctuating the silence in the house. My stomach lurched wondering if this was the phone call where I would have to jump in the car to get to Bob as quickly as I could. A solemn voice softly spoken, ‘Duty to inform . . . Bob has tested positive.’ How awful. So he’d got it anyway and I never got to comfort him because of this threat.
It has been 252 days since I hugged my husband Bob. I have never felt such a mix of emotions. I have been rendered utterly powerless.  I have tried everything I can to have some contact.

At the beginning of this nightmare I stood in the street shouting up to the first floor window whilst two carers walked with him towards it. Then we progressed to bringing him downstairs to the Reception area where he sat in the wheelchair looking out at me through a closed window. Then I moved him to a care home that didn’t charge nearly a thousand pounds extra third party top-up fee which, as a part-time teacher, I couldn’t afford.

It was July. There was now a chance to see him outside for thirty mins under a canopy but strictly 2 metres apart – and definitely no touching. But then the carer was OK to touch him without PPE – but not me. I asked why ? I was living on my own, avoiding shops, summer holidays (so off work) but my hands were not deemed safe to hold my husband’s hands. He stretched out for them. He’d shout ‘Chris, Chris,’ and try to stand up in his wheelchair to get to me. I had to watch  from 2 metres  away, getting more and more upset. I begged for another visit at the weekend. Thirty minutes once a week was not enough. I was granted another visit at the window on a Sunday.

I read everything I could about the government guidance and wondered why things were not changing. Our son, Joe, a Covid doctor felt if I saw Bob outside in PPE (and as a frontline worker I was permitted a test which was always negative), I could mitigate the risk.  That wasn’t accepted either.

Meanwhile, Bob’s health and well-being was impacted. He became very sleepy. I’d visit at 11.10 am but he was often still in bed asleep.  I changed the time to 2.10 pm but he often was sleepy then. He wasn’t responsive, barely knew what was happening, and couldn’t focus on me or follow a conversation. He looked clean and tidy but his personality had gone. Bob had disappeared he was a shell of himself.

I wrote letters, several citing new guidance, the breaking of laws such as the Equality Act or Human Rights Act – the right to a family life. My local MP wrote to the regional manager and I wrote to Helen Whately, Minister for Social Care. I wrote to author, Nicci Gerrard after reading her article in the Observer one Sunday evening. She invited me to join a closed group, John’s Campaign set up in her father’s name. The carers on there became a great source of information, comfort and support. I was phoned up by the BBC’s Alison Holt who was doing a piece on how this nightmare had affected me personally. My name had been put forward, would I do a story? Yes,  I certainly would, and I had some film to show my trauma when Bob would scratch the window or shout for me to come in. The article was shown on the main BBC news at 6pm and the 10 o’clock news. Bob would have been so proud of myself and our son, Joe.

Over the past few weeks there seems to be a sea change and up and down the country managers are trying to include visitors safely, in sanitised rooms, pods, using Perspex screens or even plastic overalls. But the way forward for visitors is fragmented; it is pretty much up to the care home . The new guidance is exactly that, guidance. I rang Public Health England asking if they had sent information regarding visiting protocols to Bob’s home. No, not at the moment, they should follow government guidance. So I wrote to the regional manager myself to ask that. It was then that I found out there was a Covid outbreak.
How did that happen? No visitors still. So all that time, when I wanted to see Bob and hold his hands in the summer –  when the R rate was low and I was told I was a risk, it didn’t matter anyway because he was destined to get it from within the home. I know it spreads like wild fire. PPE protocols must be rigorous.
It is now a waiting game. Can Bob get over this? I hope so but I am worried, he is fragile, has impaired health already and respiratory illness.
Joe knows this disease, he has been on Covid wards since this it started. It might start mild but it can turn very quickly.
I have been told I can see my husband at end of life. What a shame.  We have lost so much time and all in vain.

Australian Fitness Expert Shares Top 10 Takeaways From Over 100 Celebrity and Model Diets and Workouts

fitness expert, fitness and diet tips, lose weight, Australian personal trainer and nutritionist Rachael Attard is sharing the most coveted secrets from celebrities and models – the exercise and diet plans that are responsible for their amazing figures. The influential fitness expert has gathered and studied the workout and diet regimens of more than 100 celebrities and models, and is now sharing her top 10 takeaways to inspire and educate others.

“Celebrities are in the spotlight and constantly demonstrating the highest standards of health and fitness,” said Attard. “Their exercise and diet routines are among the top questions I get from clients, so I’ve taken a close look at their strategies to share with others who might want to try them for the same amazing results.”

TOP WORKOUTS:

Cardio is top-of-mind for everyone when it comes to weight loss, maintenance and getting toned, and celebrities are no exception. Boxing is the go-to cardio workout for many, including leading ladies Jennifer Aniston, Salma Hayek, Kate Beckinsale and Sophie Turner; singer Dua Lipa and models Hailey Bieber and Lais Ribeiro.

Low impact exercise options such as Pilates or yoga are popular among singer Dua Lipa; actresses Margot Robbie and Emma Stone; and iconic model Naomi Campbell, who enjoy this mindful option following days of intense cardio or strength training sessions.

Among the more alternative fitness options, superstar singers Beyoncé, Jennifer Lopez, Ariana Grande and Taylor Swift are able to burn calories while rehearsing for tours with dance-based cardio, giving them the toned legs and defined abs on stage that are the envy of everyone.

Celebrities who call Los Angeles home, including model Kaia Gerber, are likely to go hiking – taking advantage of the many trails with close views of the infamous Hollywood sign.

Resistance training, also known as strength training, is the exercise of choice for model Sofia Richie; actresses Penelope Cruz, Emma Stone, Kate Beckinsale and Sophie Turner; and singer Adele who revealed a major weight loss earlier this year. This method utilizes resistance to muscular contraction to build muscle and improve anaerobic endurance.

TOP DIETS:

Among the most consistent diet tips from celebrities and models is to drink plenty of water. Countless celebrities attribute hydration to not only getting them through workouts, but making them feel full while also ensuring healthy skin.

Smoothies are among the most popular breakfast and lunch choices for celebrities, including singer Ariana Grande, Australian model Belle Lucia, former Spice Girl Victoria Beckham and actresses Emma Stone, Kate Beckinsale and Sophie Turner.

A dose of healthy fat in the form of avocado on toast is the go-to lunch for Pussy Cat Doll and Masked Singer host Nicole Scherzinger, while a commitment to regular juice cleanses has proven successful for actresses including Salma Hayek.

An eating pattern that cycles between periods of fasting an eating is a current trend called intermittent fasting, which is popular among actresses Vanessa Hudgens and Scarlett Johansson. Regardless of the fasting cycle chosen, each option reduces caloric intake for weight loss or maintenance.

“When it comes to clean eating and counting calories, celebrities are committed to a consistent lifestyle of healthy choices, but fall victim to cheat meals just like the rest of us,” said Attard. “Celebrities almost unanimously agree that pizza is their downfall, including actress Vanessa Hudgens.”

Rachael Attard is a certified personal trainer and nutritionist who holds a Bachelor of Science degree from the University of Queensland, a Cert III and IV from the Australian Institute of Fitness, and a Certificate in Sports Nutrition from the International Society of Sports Nutrition. She is best known for her 3 Steps to Lean Legs Program, developed from her years of training women and helping them feel good in their skin, and fall in love with exercise and their bodies. Her in-depth blog post featuring the diet and exercise regimens of 100 celebrities and models can be found online, at https://www.rachaelattard.com/category/blog.

 

Living with Alzheimers – Will Bob know me tomorrow? by Chris Suich

I am anxious. Wondering what I will find at the home tomorrow. Will Bob know me again? My window visit is due at 2.10pm. It has changed from 11.10am because it was difficult as Bob was still sleepy. Sometimes, mostly on other days, he wasn’t out of bed. I was told this was person centred care if the patient chose or wanted to get up later they were able to. I tried to argue that he never stayed in bed till after 12 and he was up with me only 9 months ago at 6.30am and went to bed with me at 9pm without sleeping at all in the day. He slept all night at the home too so I was concerned about getting bed sores as that’s an awful lot of hours to spend laying down.

If he was brought to me in a wheelchair for a garden or cafe visit 2 m away (with a minder),  he was often falling asleep or in a kind of unfocused stupor where I couldn’t engage him. I asked if he was depressed or had given up the will to live. I had never seen him like this for so many visits week after week.

I was told by the nurse manager of the dementia unit it’s the onset of the disease, the way it progresses the way it is. But what if it wasn’t? What if it was the medication, the anti-psychotic drugs that he started in March. They are accumulative. Had he had the medication reviewed during covid? Had anyone outside the home seen him and this deterioration?

Two weeks ago he had a kind of spasm and his legs went rigid and he slid down the wheelchair. Luckily I was with my eldest son, a doctor. He was very concerned as he hadn’t seen his father in a while and was worried about his decline  and said he would be reviewed and observed if he was in hospital.

But he wasn’t, he was in a home and even the psychiatrist’s dementia nurse – who knew him since he was diagnosed – had tried to see him but was not allowed access.

So I rang the GP and asked her if anyone had actually seen him, not had a phone call or a Teams meeting but actually donned PPE and assessed him. No they hadn’t. I insisted there and then that a doctor visit him and advised them what I was most worried about. I said that I need to know if the medication was causing the sleeping and decline or the disease. I was really worried and concerned about the safeguarding aspect if medics were not getting access when the families requested it. The same day the duty nurse went in and later a GP – and a GP is scheduled in 2 weeks .

He is off all the dementia medication and he is a lot better. We went to see him 3 days ago and we cried with joy as he recognised us both and called our names out over and over . He was more alert and focused.

But it was a window visit as the home say he is not safe in a wheelchair, so we can’t see him face to face 2 m away . I think this rigidity has now subsided due to being taken off medications and the GP will confirm when she sees him next time.

This is such a blow because he cannot hear or see us very well at the window.  If it just a chair problem to overcome there must be one we can use just to get him out the door? It’s a good job I have a ‘ can do’ attitude as these problems seem insurmountable to some.

Nothing is insurmountable to me and whilst Bob is alive I will fight for him. It is an uphill battle.

What worries me more is how many others don’t have a ‘ me’ to ask questions and check well being and challenge accountability.

Dr Michael Mosley and The Fast 800 launch natural shakes delivered to you for post-lockdown health ‘reset’.

michaelmosley fast 800 shakesLifestyle programme, The Fast 800, has launched 200-calorie shakes, packed with natural ingredients containing essential nutrients that will help to support immune systems across the UK.

High in protein and containing 26 vitamins and minerals alongside an ingredient-list of natural foods the average shopper will recognise, The Fast 800 shakes offer the ultimate combination of nutrition and convenience.

Created by Dr Michael Mosley’s team at The Fast 800, the shakes are founded on scientific evidence suggesting low-carb, fibre and protein-rich Mediterranean-style diets offer some of the best quality nutrition. The Mediterranean diet has been much-praised by the science community, given the abundant evidence showing those who adhere to the way of eating experience long-term weight loss, reduced heart disease and type 2 diabetes risk, amongst other health benefits.

While low in carbohydrates and with no added sugar, The Fast 800 shakes are rich in fibre, aiding beneficial gut flora in producing chemicals that reduce inflammation and support immune function.  These trillions of microbes that live in the large intestine are central to good health and play a significant part in maintaining a healthy immune system.

The fact that each 200 calorie shake also contains 20g protein is also important, because we all need healthy amounts of good quality protein every day to preserve our muscle mass and support our immune system.

Co-founder of The Fast 800, Dr Michael Mosely said accessing quick and convenient nutrition during lockdown has been tricky for many due to the closure of cafes and restaurants. In addition, many of us have struggled with periods of inactivity for a variety of reasons during lockdown, so with the country looking to re-open, now is a great time to reset your health regime with these healthy, natural and nutritious shakes.

“These shakes are packed with natural ingredients, including a quarter of your daily dose of 26 vitamins and minerals in every drink.

“You can read the ingredients list and know exactly what is in them, so they’re a terrific option when the thought of cooking isn’t appealing, or you’re time-poor.

“While I don’t think shakes should be used as a frequent replacement for a well-balanced meal, this is a convenient alternative to the processed foods we often turn to when we are stressed or when fresh food is not easy to access. They are also really helpful when doing a rapid weight loss diet.”

The shakes formula predominantly comprises seeds, nuts and coconut, whey (vegetarian) or pea and hemp (vegan) protein, and sweetened naturally with stevia. The shakes’ naturally higher levels of protein and unsaturated quality fats are the key to keeping you fuller for longer, helping to avoid cravings and endless snacking.

Many meal replacements contain added sugar, artificial sweeteners or simple carbohydrates to improve the taste and counter their low fat content. While cheap to produce, such shakes are not formulated according to scientific evidence and are not ideal for long-term health.

 

  •     Available in vegetarian and vegan bases in three delicious flavours: vanilla, chocolate and strawberry
  •     Shakes cost £18.99 per pack, or £1.90 a shake
  •     Only available via www.thefast800.comand delivered to your door
  •     Manufactured and distributed in the UK
  •     The shakes contain 200 calories per serving when made with water
  •     Simply add 50g of shake powder to a shaker, pour over 300ml of cold water or milk, shake well and drink
  •     Dr Mosley recommends consuming them alongside a diet comprising Mediterranean-style food
  •     For more information, visit www.thefast800.com

 

 

Health Benefits of Quitting Smoking

Depending on the level of addiction, some people find quitting smoking easier than others. Once you have gotten rid of the cravings and cough, you will be well on your way to a healthier lifestyle.

The method of quitting varies dependent on the person. One may find that they can just simply not smoke without much mental recourse. Another person might benefit from smoking cessation medication. Others may find it more useful to switch to vaping, such as with tobacco e liquid from 88vape, to begin their quitting process from the toxins, while still retaining the nicotine. 

Regardless of the method chosen, it cannot be denied that quitting smoking has a tremendous effect on the level of health of a person, and is always recommended.

Dental Benefits

Smokers are more likely to suffer with problems in their teeth. These can range from bad breath to an increase in cavities, as well as an increased risk of oral cancers. One of the other commonly seen problems involves staining and yellow tinting of the teeth. 

Quitting smoking can help to prevent any further damage to the teeth. A dentist would not be able to erase the damage caused, but the sooner you quit, the more they will be likely to be able to repair your teeth, and the cheaper the treatment could potentially be. You will also be reducing your risk of developing the aforementioned oral cancers and, therefore, increasing your potential lifespan.

Lung Benefits

After just 8 hours of not smoking, your oxygen levels will start to normalise. By continuing to refrain from having cigarettes, you can then start to remove all the toxins from your lungs. In a mere three days, it is possible for your oxygen levels to start to rise, meaning you will find it easier to breathe. The knock on effect from this is that you can also feel more energised than you did when you were still a smoker. 

At 3 to 9 months smoke-free your lung function can be up by 10%, so the ability to breathe becomes easier still. Then, on reaching 10 years free from smoking, your risk of developing lung cancer will be at half of what it was when you still smoked.

Skin Benefits

Your skin can also be severely affected by your smoking habit. Not only does smoking cause yellowing, particularly of the fingers that most often hold the cigarette, but also premature ageing and early wrinkles and sagging in the skin. Quitting smoking can help to improve some of these changes, and make you look far more youthful than before.

Quitting smoking is undoubtedly the best option for you, whether you smoke 2 or 20 a day, and regardless of how long you have been smoking. There are many other healthier habits you could choose, rather than one that simply costs you money, makes you smell, and shortens your life. Giving up any addiction is never a walk in the park. There will be disappointments and relapses, but don’t be discouraged. Make use of the stop smoking medications available. However, even if you quit smoking, your lungs may still need a boost for detoxifying, and a good way to help them is by adding a lung health supplement to your diet. The benefits of finally going smoke-free will make a big difference to your health and social life at large.’ Speaking to a medical professional can help you find your way to a smoke free lifestyle.

Collaborative post with our brand partner.

 

Livia – the drug free device that promises to ‘switch off’ menstrual pain, period.

Livia, drug free, pain relief, pain free, period pain, menstrual pain,

I have had bad period pain my entire life. It was so bad when I was younger and it would start a week before my periods. Two weeks out of four weeks was agony. Thankfully it is better than it used to be but it still hurts a lot. I hate taking drugs so taking paracetamol always annoyed me and does not take away all of the pain.

I was excited to hear about Livia, which is a device that ‘switches off’ period pain. I was cynical to begin with. I sounded a bit too-good-to-be-true. And…it does work. Livia is portable and wearable. I did not find it annoying and you can wear it under your clothes.

Livia is pretty and easy-to-use. I cannot recommend it enough. It works for period pain and lets you get on with your life. You can buy yours here.

THE SCIENTIFICALLY PROVEN DRUG FREE DEVICE TO INSTANTLY ‘SWITCH OFF’ PAIN FROM CRAMPING LINKED TO PERIOD/MENSTRUAL CYCLES, ENDOMETRIOSIS AND OTHER PAINS

• Livia is a scientifically proven device that ‘instantly ‘switches off’ pain for women
drug free.
• Portable, wearable device uses patented SmartWaveTM technology to stimulate
nerves to block pain.
• Etailer www.uk.mylivia.com had a waiting list of over 4,000 consumers wanting to
get their hands on the device on the back of reviews globally.

The pain and discomfort of cramping linked to menstrual cycles and
periods affects 80% of women at some point in their life with 5% to 10%
of women saying menstruation pain is so severe it affects their life
(according to the Women’s Health Concern). Then there is the pain
associated with endometriosis affecting 1 in 10 women of reproductive
age in the UK. It is therefore no surprise many of us feel physically and
emotionally drained by the impact of symptoms on our lives.
Now there is a scientifically proven device that offers remarkable
results in ‘switching off’ pain instantly, giving relief to women without
the need for pain killers. Livia is a portable, wearable device that stimulates nerves to block pain.
Available from https://uk.mylivia.com/ it is so popular the online retailer had a waiting list of over
4,000 consumers wanting to get their hands on the device on the back of reviews globally.
In clinical studies, Livia showed 90% of participants reported pain reduction, 59% reported
moderate relief, 31% reported complete pain relief and 32% said Livia provided significantly faster
pain relief than drugs.
No waiting for pain killers to take effect, Livia uses technology based on the gate control theory, it transmits unique pulses to keep the nerves “busy” and block the signals that cause pain. The state-
of-the-art patented SmartWaveTM technology uses unique micro-pulses to stimulate nerves and block painful cramps. No drugs, chemicals, or tolerance build-up!

Approved by the FDA and CE under the supervision of renowned global women’s medicine expert,
Professor Bari Kaplan at the Mayanei Hayeshua Medical Center. Professor Bari Kaplan comments
“Livia stimulates the nerves, making it impossible for pain to pass. The method Livia uses has been
proven effective in several clinical studies and I strongly recommend the use of the device to relieve
PMS at any time.”
Relieving pain in even the most severe cases, including impressive results with women suffering
from endometriosis. Livia is safe for women of all ages and is discreet enough to wear under clothing.
Livia £150 and each package includes the device, a choice of
colourful classic covers, a USB charging cable, protective
travel case, set of Livia flower pads and a 3-month supply of
Livia gel pads. Available from https://uk.mylivia.com/

With hundreds of satisfied customers globally giving 5 star reviews such as JaslynT
5-star rating
The best invention ever!
Livia totally saved my life. I was suffering from terrible period pains ever since I was young and it only
got worse. It came to a point where I can no longer function during period pains and had to pop
painkillers which stopped working. I have been using Living for 2 months now and I no longer take any
painkillers during my period and could actuaRead more about Livia totally saved my life. I was
lly function normally! Thanks Livia!!

Di M.
Verified Buyer
5-star rating
Works better than I hoped
Light, portable and easy to use. Makes a huge difference to pain levels. I have used it for menstruation
pain as well as chronic hip pain. I can now sleep through the night without needing to top up my
medication.

Buy Livia here.

 

World’s First Breath Test Fertility Tracker Launches To Increase UK Pregnancy Rates

New breath tests will be launching today, that can help to increase pregnancy rates with the world’s first fertility tracker breathe ilo, that uses breath analysis (CO2) to identify ovulation patterns.

fertility, infertility, baby, fertility tracking, breathe, ovulation, get pregnant, help,

With a study revealing that only 12.7% of women correctly estimate their ovulation day¹, breathe ilo is the easiest and most comfortable way to naturally track cycles with a small handheld device that is synced to an app. The technology reads the breath’s CO2 saturation to determine where a woman is in her cycle with incredible accuracy. The device uses real-time ovulation and historic symptom data to offer women precise day-to-day insights into their fertility forecast.

 

The new technology signals a shift so women no longer need to track their cycles by urinating on a stick or by measuring their temperature early in the morning. The innovative device works by simply breathing and displays the results in just 60 seconds, with no consumables or maintenance needed. Through consistent daily use, the breath analysis tracker empowers women to understand their body and cycle phases better.

 

The breathe ilo app, which is compatible with iOS and Android, features a calendar that displays a clear overview of fertile days and a cycle diary to learn more about individual cycle patterns. breathe ilo’s cycle diary also offers the possibility to document further cycle symptoms like breast tenderness, PMS, cervical mucus, or headaches to help prepare women for their next cycle.

 

Lisa Krapinger, breathe ilo’s spokesperson, says, “We believe that fertility and cycle tracking should not be a tiresome task. breathe ilo is designed to bring fertility tracking into the 21st century and the precise and uncomplicated nature of the device is the future of female health by using their breath.”

 

“Our mission is to not only make fertility tracking as easy as breathing, but we have a wider ambition to create a comfortable space where women can speak freely about trying to conceive and their menstrual cycles, along with all that is in between. With 640,370 women in England & Wales giving birth in 2019², we hope to make it easier and less stressful for those trying to conceive moving forward.”

Pia Haas’s story

 

After two years of trying for a baby, Pia Haas, 32, decided to take a chance on a new piece of tech to increase her likelihood of getting pregnant.

 

As part of a field study for the femtech start-up, Pia agreed to test out the device which claimed to be able to tell her when exactly it’s the right time to try conceive just by simply breathing. Three months later, Pia was stunned and delighted to find out that she was pregnant and became the first woman to give birth to a baby thanks to breathe ilo.

 

Pia, whose son Felix is now 10 months, says of her experience using the breathe ilo: “With breathe ilo my biggest wish came true. I think it is the easiest way of tracking your fertile days. It was less stress than peeing on sticks or measuring temperature. We are planning to use breathe ilo again in the near future to get a sibling for Felix.”

 

fertility, infertility, baby, fertility tracking, breathe, ovulation, get pregnant, help,

OLYMPUS DIGITAL CAMERA

Dr Horst Ruther’s story

 

  • Please can you share your own experience with trying to conceive and the difficulties you and your wife faced?

My wife and I’s wish to have a child was unsatisfied after more than 5 years of trying. The journey to parenthood was tough because it caused private pressure within our relationship as a couple, but over the years also external pressure from friends and family. The available methods to detect the most fertile days were not very user friendly or easy to use, and also quite unprecise. We even underwent some clinical treatment which only made us more frustrated and increased the pressure further. After several years,  Edith and I decided to go down the adoption route and were very grateful to be able to adopt our son Benjamin. To our surprise shortly after adopting Benjamin, Edith became pregnant and our son Bastian was born only 10 months after his brother Benjamin.

 

  • How did the idea behind breathe ilo manifest?

After having gone through a tough journey to become a father, I was super excited to learn about the research Prof. Wildt had done in the area of breath analysis to detect fertile days of women – particularly the great advantages of the method because it was much easier and more pleasant than any other method available. So I organised a meeting with Prof. Wildt and immediately knew that we were going to bring the innovation to the broad majority. While Prof. Wildt did show promising research results in the correlation of CO2 in breath and the female cycle with professional respiratory analysers at the clinic, he lacked the knowledge how to build an affordable respiratory analyser for women at home. But with my engineering background and 30 years’ experience leading successful development projects for blood gas analysers for diagnostic companies like Roche Diagnostics, we were able to collaborate to bring breathe ilo to life.

 

With the option to buy a device for £259.00 or rent for £29.90 a month, breathe ilo is available to purchase exclusively now at  www.breatheilo.com from September 16, 2020.

 

Secrets to Slim Legs Revealed By Women’s Fitness Expert

Australian Fitness Expert Rachael Attard Shares
Proven Strategies for Achieving Lean, Toned Legs

– Personal Trainer Sheds Light on Six Common Mistakes Preventing Fitness Goals –

Australian personal trainer and nutritionist Rachael Attard is successfully tackling a point of frustration for active women across the globe – how to achieve toned, lean legs. The trusted fitness expert is sharing her six proven reasons why legs don’t slim down despite regular exercise and a healthy diet, including common mistakes and how to avoid them.

“I hear from so many people that they’re training hard, eating well and focused on their fitness goals, but their legs aren’t getting slimmer,” said Attard. “Legs are the hardest area to slim down for most women. It’s easy to go down the wrong path when trying to achieve leaner legs, but a series of mistakes including doing the wrong types of workouts or not eating enough are likely to blame.”

According to Attard, mistake No. 1 is that you could be doing the wrong workouts.

“I see a lot of women solely focusing on doing heavy squats and lunges,” Attard said. “While those exercises are great for overall fitness, they won’t necessarily help slim down your legs if that is your main goal. I recommend switching it up and focusing on a mixture of cardio and resistance workouts along with walking.”

Cardio will help you drop body fat faster and resistance workouts will help you build muscle and burn more calories.

Mistake No. 2 is overtraining your legs, with women assuming that focusing on the legs as a problem area is the smart choice. The fact is, according to Attard, you can’t spot reduce fat from specific areas of your body through resistance training. This is an impossible effort, with results achieved much quicker and easier by adopting total body movements that work every area of your body equally, such as burpees and mountain climbers.

Not getting enough cardio is mistake No. 3 on Racheal’s list, which is a key element of achieving slim, toned legs. “Cardio is definitely not dead”, says Attard when it comes to slimming down your legs effectively.

At least 30 minutes of cardio daily is recommended for the best results, which Attard says can consist of simply walking.

“A lot of people don’t consider walking an exercise, but it’s one of the most effective exercises for lean legs, as it rids the body of overall excess fat including your inner thighs,” she says.

Attard is a big proponent of walking and advises starting each day with a 5K walk and incorporating as many steps into your day is at the top of her list of ways to achieve slimmer legs.

Overeating is mistake No. 4, which Attard attributes to most women not tracking their daily caloric intake and actually eating more than they realize. She recommends calculating your ideal daily amount of calories online, and eating approximately 200/250 calories less than that number without going below 1,200 calories per day. Conversely, not eating enough is mistake No. 5. In the same way you sabotage your fitness goals by overeating, under-eating can actually result in bigger legs. This is attributed to the fact that calorie restriction reduces your metabolism, which makes it harder to burn extra calories.

Finally, mistake No. 6 on Attard’s list is overall health and lack of awareness of a broader health issue that could be restricting your fitness success. This could include hormonal imbalances that cause weight gain and make weight loss harder to achieve, which can be helped by consulting a doctor or naturopath.

Rachael Attard is a certified personal trainer and nutritionist who holds a Bachelor of Science degree from the University of Queensland, a Cert III and IV from the Australian Institute of Fitness, and a Certificate in Sports Nutrition from the International Society of Sports Nutrition. Her 3 Steps to Lean Legs Program was developed from her years of training women and helping them feel good in their skin, and fall in love with exercise and their bodies.

Additional details about Rachel Attard’s 3 Steps to Lean Legs Program can be found online, at https://www.rachaelattard.com. The website includes access to the program, a free body type quiz, insightful blog posts and more.