Happy Monday! A new week to tackle means a new week to live! It’s the last week of the Tigeress Lifestyle January Fitness Challenge- don’t give up now. Here’s a little Monday motivation to keep you on track. Let’s go! x
This Girl Can!
2015 Challenge
Turn up the music, turn up the heat!
That feeling when you’re close to giving in on your run and then your fave tune comes on and BANG, you’re back in the game with more energy than ever. It’s true that music really does effect how well we perform when exercising. So, if you’re thinking of going on a run this weekend, make sure before you do that you take a little time to freshen up your work out playlist- or that you get one!
Choose your top songs at the moment, along with some tracks that are really going to get you motivated. Stuck for ideas? It might not be everyone’s cup of tea but here’s what my running playlist is looking like right now!
I Wanna Feel- Secondcity
Old Thing Back- Biggie Smalls & Ja Rule (Matoma Remix)
Lose Yourself- Eminem
Blockbuster Night Part 1- Run The Jewels
7/11- Beyonce
Thinking Out Loud- Ed Sheeren (Alex Adair Remix)
Forever Now- Ne-yo
I’m Not The Only One- Sam Smith (Grant Nelson)
Thug Lovin’- Ja Rule (or any Ja Rule song to be honest!!)
Just In Case- Jaheim Garage Remix (type this into YouTube, you’ll love it)
Bump & Grind- Waze & Odessey vs R Kelly
They’re my top selections, but remember that it’s whatever will get you motivated. Now, time to get moving! xx
Tigeress Lifestyle January Fitness Challenge- Time to Cleanse!
Happy New Year- woohoo! 2015 has finally arrived and so has the Tigeress Lifestyle January Fitness Challenge. 20 minutes of exercise per day and cleaner eating for a fitter, healthier lifestyle to last throughout be year and beyond! I’ll be posting fitness, nutrition and health tips everyday this month to keep us all motivated and inspired towards leading a healthier life.
After a night (or perhaps week!) that most of us probably spent filling our systems with yummy food and/or alcohol, it’s vital for us to cleanse our bodies of all of the nasty chemicals found in those goodies that we just can’t get enough of. You know what that means- time for a detox!
I can’t stress how much detoxing is important before embarking on a healthy lifestyle or nutrition plan. Any excess toxins that we expose ourselves to are stored as fat to reduce their circulation around the body. As soon as we stop feeding ourselves with those horrible little toxins, we are able to expel them from our system and hence get rid of stubborn fat. It also helps us to feel much more energised, as we don’t have any nastiness to slow us down.
When I say detox I’m not talking about one of those plans where you can only eat fruit and vegetables, because in all honesty that’s quite difficult to stick to and really not that great for us. This detox still takes some determination, but also ensures that we’re still getting a variety of energy and goodness.
What to eat? You’ll need to consume a lot of water. Aim for 2 1/2 litres per day. Yes, lot’s of fruit and veg is vital but you can also fill up on the below… Just make sure that only 20% of your daily intake comes from the Meat, Poultry, Fish & Seafood and Dairy sections.
| Meat | Poultry | Fish & Seafood | |
| Beef Heart (Beef) Kidney (Beef) Liver (Beef) Rabbit Venison Lamb |
Chicken Duck Pheasant Turkey |
Mackerel Salmon Sardine Anchovy Bass Cat Fish Cod Crayfish Halibut Herring Octopus |
Perch Prawns/Shrimps Scallop Snapper Trout Clams Crab Lobster Shark Squid Sword Fish Tuna |
| Oils & Fats | Seasonings | |
| Sesame Oil Almond Oil Coconut Oil Evening Primrose Oil Fish Oil Olive Oil |
Basil Bay Leaf Chilli Powder Chive Cinnamon Coriander Garlic Ginger Horseradish Paprika Oregano |
Wasabi Parsley Peppermint Rosemary Sage Saffron Sea Salt Thyme Nutmeg Cumin Turmeric Black Pepper |
| Drinks | Dairy | Nuts & Seeds | Grains |
| Water Green Tea Herbal Teas Vegetable Juices Rice Milk Almond Milk Coconut milk |
Chicken Eggs (white & yolk) Duck Eggs (white & yolk) Feta Cheese Goats Cheese |
Almonds Brazil Nuts Cashews Macadamias Pecans Pine Nuts Pistachios Poppy Seeds Pumpkin Seeds Sesame Seeds Sunflower Seeds Walnuts Flax Seeds |
Quinoa Basmati Rice Brown Rice Wild Rice Spelt Rice Noodles Lentils Pulses |
What NOT to eat? Caffeine is a huge no-no. Sorry guys! Alcohol, processed foods, sugar or sugar substitutes, anything dairy that’s not included in the list above and no wheat or gluten please.
You can detox for as long as you like up to two full weeks but I would usually recommend that you detox for 10 days. Even 10 days can be pretty intense for the majority of us and I really don’t to scare everyone away from the January Fitness Challenge. Plus, you can feel a huge difference in just 5! So let’s together try to complete 5 full days of detox so that we’re feel super cleansed for 2015. Stock up on food from the grid and get started whenever is best for you. The sooner, the better!
This is a detox that I’ve tried myself and think is amazingly effective! Feel free to comment below for any additional detox tips. Banish the badness and make way for a fitter, healthier you! xx
Goodbye 2014, Hello January Fitness Challenge
It’s here! The last day of 2014 has arrived and tonight is an evening that always gets me a little emotional. Reminiscing on the ups and the downs of the year that is quickly drawing to an end and wondering what lies ahead for the upcoming 365 days. 2014 may have been a good year or it may have been one to forget, but wouldn’t it be great if this time next year you can look back as a fitter, healthier, more vibrant you? Well, I don’t see why you can’t.
The Tigeress Lifestyle January Fitness Challenge is about shaping your lifestyle to improve your fitness and overall health in the long-term. It’s not just a January fad there to be forgotten, but is designed to encourage progress that can be seen throughout the year and beyond!
All you need to do is participate in 20 minutes of exercise per day and fill your body with nutritious goodness throughout the month. I’ll be posting workout tips, eating guidance and health recommendations everyday for the whole of January, to help keep you motivated and on track.
So tonight, whether you’re partying the night away, spending quality time with loved ones or even having a quiet night in, you can enter 2015 knowing that this will be the year that you can really make a difference to your health and happiness and I’ll be right here to help you along the way.
It’s time to make something of your 2015, starting with the Tigeress Lifestyle January Fitness Challenge. Yippee! Happy New Year everyone! I look forward to our fitness journey that lies ahead. xx
Tigeress Lifestyle 
