15 Ways To Get Lean And Eat Clean In 2015

Posted on January 8, 2015 by Frostie

By Mark Wood, Head Training Tutor at British Military Fitness

With the January blues in full swing, most of us need a helping hand when it comes to kick starting our New Year fitness regimes. The festive season of overindulgence is over and here at British Military Fitness (BMF), we have put together 15 top tips to make 2015 your year to get lean and eat clean!

1. Master the basics – Learn to master some of the fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective. Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.

2. Train with intensity – Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.

3. Use your own body weight – Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time. Start to build up your exercise regime with body weight exercises.

4. Eat breakfast – Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long. Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.

5. Ensure adequate hydration – Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day. Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.

6. Don’t neglect cardio – Cardio work should be factored in to your sessions. It is one of the greatest ways to get in to shape and is necessary to keep your heart healthy and your body functioning the way it should.

7. Get outside – Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.

8. Carbs are not the devil – Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates. Lowering the amount you consume will help with losing weight but I would not advise cutting them out completely. They are important for energy production, recovery, muscle growth and fat loss. Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.

9. Have variety – Variety is a key factor to the success of your training. Your body very quickly recognises and adapts to any exercise or training session that you complete. Therefore in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.

10. Train with others – Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.

11. Train 3-4 times a week – If you are serious about changing your body and getting some results then you need to be training at least 3-4 times a week consistently for a good 3 month period.

12. 90/10 rule – This is a great rule to follow when looking at nutritional strategies. 90% of the time, make sure you are eating for your goals, for your health and are making the right choices. 10% of time you can have more flexibility in your diet and have the treats that we all fancy.

13. Don’t beat yourself up – It is important not to obsess over the occasional slip-up. The most important thing is that you don’t let that one slip-up turn in to a week of slip-ups. Be realistic and make sure you acknowledge how well you are doing and reward yourself every now and then.

14. Avoid low calorie diets – Your body requires a certain amount of calories to function. Without these calories lots of hormonal reactions that are required for you to achieve your goals cannot take place. Avoid any low calorie diets as they are usually just a quick fix, which will be followed by a rebound, and you will find yourself in a worse situation than when you started. An easy way to figure out how many calories you need is by using the following equation.

a. Males: 24 x weight in Kg

b. Females: 22 x weight in Kg

15. Get some rest! If you are training hard, it is important to give the body ample rest and recovery. Some good quality sleep is one of the best ways the body can recover and it is these rest periods when the body becomes stronger and fitter. Be committed but don’t become obsessed. You won’t be able to maintain a very high intensity all the time without the body becoming fatigued.

To help you kick start your fitness, we are offering people the chance to try a BMF session for free at any of our 140 venues across the UK.

A Guide To Umbrella Etiquette

Posted on January 6, 2015 by Catherine Balavage

The worst thing about bad weather isn’t the rain: it is the fact that people don’t need to take a spacial awareness test before buying an umbrella. Yes, you are dry but everyone else is maimed or injured. These little contraptions tend to bring out the selfishness of people and give scars to the rest of us. So with that in mind, here is the Frost guide to umbrella etiquette.

When not using the umbrella, shake it dry but make sure no one is near you first. They won’t be amused and quite rightly so. Also make sure you carry it horizontally when not in use. This will stop you stabbing people or hitting them in the side.

On public transport, the best thing to do with your umbrella is to hold it in your hands or put it between your feet. This will stop you forgetting it and also make sure you don’t get anyone else, or a seat, wet.

Use it when it is raining, but not for a light drizzle unless you are walking in a quiet area. It is not worth poking someones eye out in a busy area if it is merely drizzling. Watch out for big umbrellas too. If they cover more than one person, fine but they are unnecessary for only one person and not recommended in busy areas.

Always be extra cautious when walking around corners. Especially blind ones.

When you are using an umbrella always stop walking and move to the side if you need to use your phone. You need to pay attention when using an umbrella, and a phone for that matter. You don’t want a Darwin award for dying whilst texting.

To pass someone else with an umbrella the best way is to lift your umbrella above or below the other persons umbrella. This is also good on a busy street when space is an issue. The taller person should lift but do so if they don’t. Another option is to tilt. If you tilt away from each other you will remain dry and the umbrellas will not knock into each other. Win win. Don’t over tilt, you might hit someone on the other side of you in the face. As I said: it is all about spacial awareness.

What would you add to our guide to umbrella etiquette? Please comment below.

Sienna Miller: ‘Having a Baby Saved My Career’

Posted on January 6, 2015 by Catherine Balavage

While some people say having a child ruins your career Sienna Miller has told the Observer magazine that having a child improved hers. A combination of showing up for meetings with executives underprepared and an affair with married actor Balthazar Getty in 2008, which was reported in the tabloids in excruciating detail, all affected her career. “Quite chaotic,” is how Miller sums up her 20s.

Studio decision-makers read papers and care about how actors come across to the public. The article says: ‘The thinking among certain casting agents, Miller once said, is that “People don’t want to see films with people they don’t approve of in them.” She took a break from screen work, performing in plays in London and New York.”

She was the heroine of hackgate and then hooked up with actor Tom Sturridge. In 2012 the couple had a daughter, Marlowe.

“And I think having a baby really changed everything, if I’m honest, I think that’s where it began.” Miller says. “The stakes are higher. You have someone that you want to be proud of you eventually.” And on the other hand she says: “You’re aware of your own mortality. For me, as soon as I had a baby I had a vision of my life – and what was left of it.”

Miller also says that executives and casting directors think differently of her now “I’m sure that factors. People who read the negative things [about me], the people who need persuading, are probably ignorant enough to assume, ‘Well she’s got a kid so she’s serious now.’ Which, of course, isn’t the case. I’m still whoever I was. Maybe more mature, but the same. So amongst that ignorant, ridiculous area of my industry, I’m sure opinions of me have changed because I’m a mother now.”

What do you think? Do you agree with Sienna Miller?

If you are an actor then check out my book How To Be a Successful Actor: Becoming an Actorpreneur. It is available in print and in all eBook formats on both Smashwords and Amazon.

Beauty Resolutions To Stick With

Posted on January 5, 2015 by Catherine Balavage

The New Year always brings out the best of intentions for everyone whether or not these last is another thing, unlike those pesky Christmas pounds. Some resolutions are worth keeping however and these beauty resolutions will pay off in years to come.

Throw Out Your Old Makeup

Old makeup is a breeding ground for bacteria. See that little pot icon with a number and an ‘m’ inside on the back of your products? That is the expiry date in months from when they are opened. It will help if you keep a note of when the product was opened as it is easy to forget. Mascara should be replaced every six months and anything over a year old should probably be thrown out. Make sure you wash your makeup brushes too. Wash in warm, soapy water and then leave them to air dry. You can clean them with some mild shampoo or washing up liquid.

Give Your Hair a Break From Heat Damage

Blow drys and hair straighteners can cause significant damage to hair. Hair can end up drier than the Sahara and could even break off. The best way to prevent further damage is to stop using hair dryers and straighteners. Cutting down your use if you can’t quit will help but also use a heat protection spray and a weekly hair mask.

Have a Weekly Facial

You don’t need to go to a professional for a facial. You can do one at home yourself. Double cleanse your face, use a good scrub and then apply a face mask. Regular exfoliation helps skin renew itself as we age and a good face mask will give skin a good amount of moisture.

Do it weekly and your skin will thank you. A facial massage is under-rated and really makes a difference to your skin. It leaves you looking fresher and more toned. Use a face oil and gently massage your skin in circular movements. Work upwards and tap your eye socket starting from the outside.

Stop Sleeping in Your Makeup

This is a huge beauty no-no and not just for your pillow; your skin repairs itself at night but your skin needs to be able to breathe for this to happen. If it is covered in makeup your pores will be suffocated. Free radicals and dead skin cells also build up on the skin if you don’t wash your face. Wash your face as soon as you get in or keep some cleansing wipes handy. Keep the cleansing wipes to a minimum however as they are not as good as washing your face properly.

Always Wear Sunblock

Beauty decisions you make now will affect your looks for the rest of your life. Putting in effort now means looking good ten years down the line. The most important one you can make is to use an SPF everyday. Use a broad-spectrum sunscreen which protects from UVA rays, which are ageing, and UVB rays, which burn. It is not just vanity. This will also protect you from skin cancer, something that should be taken more seriously than it is. Wear at least an SPF 15 everyday. You can buy good moisturisers which have an SPF in but wearing a foundation with one in is not enough, you won’t wear enough to get the benefit nor will it cover all of the needed areas. A foundation with an SPF is still a good idea, just make sure you also use a moisturiser or separate sunscreen.

What is your beauty resolution?

A House in Italy by Amanda Brake, Frost’s Le Marche Correspondent

Posted on January 5, 2015 by Margaret Graham

At the stroke of midnight, an explosion of fireworks cascaded over the medieval village of Force, in Le March on the east coast of Italy, marking the end of one year and the start of the next. My family and I remained in our house, relaxing and drinking our local wine while we watched the display.

It was the best way for us to enjoy the celebrations this year, because, after a Christmas with lots of friends and relatives, the children were whacked. They loved the skating on the rink put on this year in the town square particularly, so the local bars and restaurants will have to wait for next year, before we join them for their fabulous New Year celebrations.

So what brought me to Italy in the first place?

I suppose it was the same as so many other people: the stunning countryside, the wine, the food, the lyrical language, and of course the Mediterranean warmth. Italy is full of history and culture and this is what intrigued me when I first visited the country at the age of eighteen. I was introduced to the Le Marche area, by friends. It was the up and coming place to buy, ‘the new Tuscany it was labeled, but a lot cheaper

On my first morning in the area, I threw open the slatted shutters of my rental accommodation and the view was more than breathtaking: the mauve coloured mountains stood out like giants in front of me stretching out from the valley. Even to this day, though I live here, and could become careless of its charms, this stunning area never ceases to impress, especially with the changing seasons and weather.

Today, in early new year, we have the magical deep snow of winter contrasting with the deep blue skies, or the tumble of snow clouds, before moving onto the rich greens of the rolling hillsides, in the hazy heat of the summer.

I won’t say the twelve years here have not been challenging with Le Marche’s old antiquated ways, which often make us feel that we are living in a world that is closer to the UK fifty or sixty years ago. But of course, that is part of the reason for be being here in the first place.

Things are so different. If a house starts to crumble, a house that has been in the same family for generations, the family just build another next to it.

‘Piano, Piano’ is the common expression meaning ‘slowly, slowly’ everything in good time, which gives you time ‘to smell the roses’. You have to learn a completely different pace, and to remain laid back when the work that needs to be done for you, takes forever.

Here, in Le Marche, they inhabitants grow their own food, and breed their own animals. The small hamlets and villages are full of culture, their individual history not to mention a long line of local families. Each area has its own dialect, which makes learning the language challenging.

Those native to Le Marche are slow to embrace you but if you, in turn, embrace the local environment and activities, you one become part of their community more quickly than you would have thought possible.

So, come, if you are thinking of a new life at the start of 2015. Just remember that you are not living in an ex-pat community. You will need to live as the Le Marche people do. Live, drive (an experience) work and local schooling can all help one to settle

I still struggle to adapt sometimes, but trust me, letting the old ways go and doing things the Italian way instead opens up your life more than you could ever hope.

So, what do we do, here, to earn a living? My boys have taken up most of my time up while my partner has found some building work, some house maintenance, or gardening. Whatever is about reallya little house maintains, gardening whatever is about really. As time has passed and the house has become more together, we have decided to start adventure holidays.

The area is packed with activities: mountain bike tracks, 4×4 off-roading, climbing, horse riding, rafting, beaches. This coming year we are hoping to provide accommodation above and beyond our existing self-catering apartment for back-packers, as the hiking potential in this area is limitless, in addition to our self-catering apartment.

You can see that our life here is a work in progress, but it is such a good life, though a hard working one. Like I always say to our two boys nothing is easy without a little effort.

Ashton Kutcher On Dating, Food And The UK

Posted on January 2, 2015 by Frostie

Fans of new father and, possibly, newlywed Ashton Kutcher are in for a treat. Here he is on dating, food and the UK

Ashton on, dating

The biggest mistake people make on dates is that they try to be someone that they’re not and they try to sort of over perform and then they start to set expectations for relationships which they can’t keep up with over time, so I would say the best thing you can probably do is sort of be yourself and have enough self-humility to drive whatever car you have and go to whatever restaurant you can afford to go to and then just sort of depend on you, because you’re probably good enough.

Ashton on, Food

You know what’s surprising about the best food, is that it’s surprising where you find the best what; like the best Dim Sum I’ve ever had is in London, which is like weird right? I’ve been to Bejing – you’d think oh boy, they’re gonna have great Dim Sum? The best Dim Sum is in London; that’s like a weird thing. I love Italian food so Italy kind of has my heart there, I would say like the best overall cuisine, French in France has the best overall cuisine. The greatest variety of good food; I would say is in the United States of America.

Ashton on, the UK

Well you know I’ll tell you my favourite British food is fish and chips done well, and if it’s done well its exceptional and I’ve seen like a lot of variations on fish and chips that I think are interesting, but bad fish and chips…break up. It can be nasty.

Ashton Kutcher has been unveiled as the new Wrigley’s Extra brand ambassador. The new ad featuring Ashton will air from January 1st 2015 in the UK as well as 40 countries around the world. Are you a fan?

People Who Were Fired For Tweeting: Why We Should Be More Careful On Twitter

Posted on January 2, 2015 by Catherine Balavage

The importance of social media training was highlighted by Labour MP Emily Thornberry tweeting a picture that many found condescending and classist. Many people tweet without thinking and those in a position of power routinely get themselves into trouble because of this. Reputation is everything in business and it can be destroyed with a single tweet. Twitter is a great resource but many forget how powerful it is and that tweets are not private. Clicking ‘tweet’ can ruin careers.

Thornberry’s infamous tweet featured the St George Cross flag, draped from a suburban home which had a white van parked in the driveway. The now ex-shadow attorney-general for Labour lost her job because of the tweet which not only damaged Thornberry, but also the Labour party as a whole. Ed Milliband was said to be ‘furious’. Communities Secretary Eric Pickles said: “We should have pride in flying the Cross of St George – don’t knock the national flag of England.”

Prime Minister David Cameron also said the Labour MP’s actions were “completely appalling” and made a suggestion that she was “sneering at people who work hard, are patriotic and love their country”.

After the incident Twitter founder Jack Dorsey was asked if the reaction to Emily Thornberry’s tweets made him frightened at the power of his creation. He said: “I don’t think it’s any different from what we’ve been doing as a humanity – it’s just faster.”

Other people who have lost their jobs because of inappropriate tweets include:

CNN Middle East editor Octavia Nasr wrote a controversial tweet regarding Lebanon’s deceased Grand Ayatollah Mohammad Hussein Fadlallah. Nasr wrote of her “respect” for Fadlallah, who was very anti-American and was also linked to bombings that killed more than 260 Americans. She later said she had been referring to Fadlallah’s “attitude” and apologised for trying to discuss a complex figure on Twitter.

Politician Stuart MacLennan was fired by the Labour Party after making a number of offensive tweets. He referred to Commons Speaker John Bercow as a “t**”, David Cameron a “t***” and Nick Clegg, the Liberal Democrat leader, “a b******”.” He also referred to elderly voters as “coffin dodgers”. He apologised for the tweets and was removed from the party’s ticket.

Former MLB pitcher Mike Bacsik lost his job as a radio producer after drunk tweeting racist comments during a Mavericks-Spurs game.

Comedian Catherine Deveny was fired from a job writing for Australian newspaper The Age when she tweeted about her hopes that Steve Irwin’s daughter gets laid.

Her former boss, editor Paul Ramadge, said, “We are appreciative of the columns Catherine has written for The Age over several years but the views she has expressed recently on Twitter are not in keeping with the standards we set at The Age.”

TV extra on Glee, Nicole Crowther, tweeted about some plot spoilers she had heard on set. A big no-no in the entertainment industry. She was then fired via Twitter by the show’s producer, Brad Falchuk, when he tweeted in response: “Hope you’re qualified to do something besides work in entertainment.”

Comedian Gilbert Gottfried was the voice of the Aflac duck and made jokes about the Japanese tsunami. “Japan is really advanced. They don’t go to the beach. The beach comes to them.” He tweeted. Unfortunately for him Aflac is the largest insurance company in Japan and he was fired.

A woman called Connor Riley got a job offer from Cisco and tweeted: “Cisco just offered me a job! Now I have to weigh the utility of a fatty paycheck against the daily commute to San Jose and hating the work.” Cisco employee Tim Levad then replied: “Who is the hiring manager? I’m sure they would love to know that you will hate the work. We here at Cisco are versed in the Web.” Oops.

Immediate Media Co Partners With Leading Independent Publisher Network Handpicked Media

Posted on December 30, 2014 by Catherine Balavage

Exciting news in publishing: Handpicked Media, whose independent publishing platform Frost Magazine is proudly part of, has teamed up with Immediate Media. The press release is below and we are very excited.

The Handpicked Media team.

Immediate Media Co, the special interest content and platform company, announces a partnership with Handpicked Media to provide sales agency support for the leading social content marketing and blog network.

The partnership sees Immediate’s commercial division provide agency sales support to Handpicked. Immediate already provides similar services for a roster of clients including BBC Worldwide, Eye to Eye Media and LPG Inc.

Handpicked represents over 300 independent websites and blogs, reaching over 10 million unique users a month. The partnership will allow Immediate to use its commercial infrastructure to unlock the value of these influential bloggers and sites.

As a social content marketing platform, Handpicked Media has curated a growing network of influential blog sites across a range of lifestyle channels since it was launched in 2009 by media entrepreneur Krista Madden. It manages the interaction between its network and a range of consumer brands, offering clients an array of opportunities to reach a very targeted and highly engaged social audience. Key content channels within the Handpicked network include Entertainment, Lifestyle, Beauty, Fashion and Food.

Immediate Commercial Director Duncan Tickell says: “Handpicked has a network of fantastically engaged audiences with its roster of blog and independent media sites. These highly passionate and engaged audiences are complementary to our existing portfolio and offer our commercial partners a new and exciting way in which to connect with them”.

Handpicked solutions include social media strategy, blogger outreach, content creation, events and integrated campaigns for a range of brand partners including Intel, Vodafone, P&G and Hilton.

Krista adds: “We are really pleased to be working with the successful team at Immediate Media, their range of brands is a perfect fit for the Handpicked audience. We both see the benefits of creating great content with context and scale across our popular communities. ”

Immediate is home to internationally famous brands including Radio Times, Gardeners’ World, BBC Good Food, Olive, You & Your Wedding, Perfect Weddings and Made For Mums.

Follow them at @Immediate_Media

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