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Welcome to rebeccafredericks.com. I’m Bex a qualified personal trainer, certified nutritionist, life coach, Neuro Linguistic Programming practitioner, and health and wellness writer and I work with women, just like you, who are wanting to create healthier and happier lives for themselves.
I do this by integrating exercise with nutrition and psychology to provide highly effective, practical and sustainable solutions to health and fitness issues.
Have a look around the site and become part of my community. I share lots of free advice, tools, tips and strategies to help you to realise your endless potential, feel and look your best and create the health, body and happiness that you deserve.
If you would like to work with me – then have a look at the WORK WITH ME section of the site where I outline my 4 packages, or drop me an email on firstname.lastname@example.org, or give me a call on 079 6666 1216 and let’s get started!
One of the most common questions I get asked is how to get rid of the excess fat that hangs off the back of the upper arm, what some may 'affectionately' call their "bingo wings".
So, in today's post I wanted to describe some of the most effective exercises that you can do to tone this area. The 5 exercises that I'm explaining in this article may be exercises that you've never done, or even heard of, before. If they are new to you, please do give them a try. They all work to build and tone the muscles in the back of the arms. These muscles are called the tricep muscles. By targeting this area, and building muscle here, you will create definition, and lose the loose skin that can develop here, particularly as we get older.
For maximum efficacy, go heavy! This means performs the exercises until failure - i.e where you simply can't lift that weight any more, until you've given your muscles a rest. Using really light weights will do absolutely nothing for you. When you've selected the right weight for you, perform each exercise for the recommended number of repetitions for 3 sets (3 times). Then, repeat this circuit of exercises 2 – 3 times per week, but not on consecutive days.
Click here to read the rest of the article.
If you’re anything like the majority of us - with the New Year comes the hope of a ‘New You’. What this means is different for us all, but may well include losing some weight, becoming healthier, fitter or happier.
Sadly, research shows that it takes just 10 days, on average, for us to fall off the bandwagon and return to our old ways. That means that most of us will have reached the 10th January and dropped our goals like a hot potato, so what can we do to help ourselves to get back on track?
Well, here are my 10 top tips:
1) Throw away all the naughty foods you have in your cupboards
If your cupboards are stacked with delicious and tempting treats that are full of empty calories and sugar you’re probably going to eat them. So, throw them away before you do. Remove all temptation, so that when you’re hungry and looking for a quick pick me up you can opt for a healthy alternative.
2) Set a realistic fitness goal
It’s important to set a realistic goal rather than a grandiose goal. that can feel just too far away and hard to achieve. For example if your goal is to lose 2 stone and you’re 2 months in and have only lost 4 pounds – you may feel
3) Take baby steps
Rome wasn’t built in a day. And you’re not likely to make any big, sustainable changes, over night. So break all goals down into mini, achievable, daily goals. These all build up and gain momentum, and, before you know it, you’ll be staying on track and making it happen.
Click here to read the rest of the article
If you suffer from post muscle soreness, DOMS, then read this article by Aston Villa's osteopath, Ben Barker, on why and how you should use a foam roller in your workout!
Why and How to Use a Foam Roller in Your Workout
Self-massage with a foam roller has become vital step in many post exercise recovery routines to help relieve muscle tension and soreness. Because, whether you skip a cool down or the obligatory stretches, you may still be left with muscle soreness.
With many gyms now offering clients the chance to use foam rollers, and retailers also picking up on this trend, foam rollers have become available to not only the fitness elite, who may already have been in the know, but also to those who may not know about the benefits of self massage.
Using a foam roller can greatly help to aid your post workout recovery, however understanding how to use self-massage and the best practices are essential before you begin to really make the most of this excellent piece of equipment.
What is Foam Rolling?
Foam Rolling is also known as a Self-Myofascial Release (SMR) massage technique which helps to release tightness found in muscles and the fascial. The Fascial is the part that surrounds individual as well as groups of muscles.
A foam roller is used in SMR to apply pressure to specific body parts and areas of pain to help relieve tension. The area of tension and pressure required, will dictate the foam roller you use. If you are new to foam rolling, then starting with a small foam roller can help you to get used to the rolling motion initially, before increasing in size if or when required.
Click here to read the rest of the article
This week, I want to introduce you to Hannah, a guest writer, who has written a brilliant article just for us on the best foods to eat in order to build muscle.
And Hannah should know, because not only has she founded Barbelles, a women’s weight lifting magazine that has just been shortlisted for the BBC Worldwide 2015 magazine awards, but she’s also competed in the 2014 Crossfit Regionals! Meaning she really does know what she’s talking about.
So, enjoy the article and remember, building muscle isn’t scary, and it won’t make you look masculine. What it will do is give your body shape and definition and help increase your metabolism – so your body burns more calories reducing your levels of fat.
The Recipe for Building Muscle
There's a lot of information out there about what you should and shouldn't be eating, and when it comes down to nutrition, you need to tailor your diet to suit your own body, rather than blindly follow some generic plan. This means that if you're attempting to build muscle, there are some simple steps to follow to ensure that you are using the food you eat as fuel, helping you to develop a more toned body instead this food being stored as fat.
Click here to read the rest of the article.
After a gorgeous week in Portugal, enjoying our last trip away before the baby comes, I fell pray to a lot of unhealthy summer treat foods. Well it's a holiday right??
Ice-creams, crisps, salted nuts, salads with more bacon, croutons and cheese in than anything else - to name just one day!
And this trip, and the 3 additional pounds I've put on (not from the baby I might add) have inspired me to write today's Huffington Post article:
It’s summer which, for most of us, means the time of year when we feel the need to eat a little bit more healthily and move our bodies that little bit more in order to look and, importantly, feel our very best whilst revealing that little bit more skin.
And yet, ironically, summer is also the time when we often indulge in foods that are high in empty calories and treats which serve to sabotage our best efforts at eating healthily.
So, in this article I wanted to explore some healthier alternatives to some of our favourite holiday foods that taste just as good but are better for our health and waistline.
Here are my top 5:
Click here to be taken to the article.
This week my carpal tunnel has been keeping me up! And, being pregnant has just exacerbated this uncomfortable condition – waking up every few hours with pins and needles is really no fun!
So, this week I’ve been researching healthy ways to fight or overcome some of my pregnancy woes and that search has inspired me to write today’s article.
Beause, whether we’re pregnant or not, more and more of us are turning to foods to self - cure.
And, if you’ve heard of functional medicine, you’ll know that more and more medical professionals are also looking to food and lifestyle rather than medication as a way of curing health problems and diseases.
So this is what today’s article is all about – using healthy foods to encourage us to cure and help ourselves.
In this article I share with you my 5 favourite health foods that are not only good for you, but may even help you cure some common, every day health problems.
Click here to be taken to the rest of the article.
My clients are constantly asking me how to boost their flagging metabolism.
So, in today's article I wanted to cover 5 easy ways to boost your metabolism naturally.
First off, a bit of background info. Your metabolism refers to all the chemical reactions that are involved in maintaining life. These chemical reactions enable your internal organs to function and you to grow, breathe and reproduce. All these processes require energy, so your metabolism works to convert the fuel in the food you eat into the energy you use.
The minimum amount of energy that your body requires in order to complete all these chemical process, to maintain life, is called your Basal Metabolic Rate (BMR). The BMR refers to the number of calories, or amount of energy, that your body requires to function, without moving. When people believe that they have a ‘slow’ metabolism, it is this energy requirement that they are usually referring to.
Your BMR is affected by your age, weight, gender, genes and body composition and slows as we age. It’s s faster for men than women and is in correlation to weight. Muscle requires more calories to maintain than fat, so those with more muscle will have a faster BMR. Therefore, as we age we tend to lose muscle mass and gain fat, meaning our metabolism slows.
Unfortunately crash-diets and lose-weight-quick fads can severely damage your metabolism. This is because, when the body is rigorously calorie restricted, it is forced to break-down muscle for energy. As we discovered above, the less muscle you have, the slower your metabolism will be.
So, if you would like to increase your metabolism, click here for 5 easy ways to boost it, safely and healthily.
Magazines, uninformed journalists and pseudo fitness gurus are constantly promoting the ‘latest amazing celebrity fitness secret’ or the ‘magic pill’ that will let you eat anything you want and still lose weight, or the new ‘superfood’ that will cure cancer, end world poverty and rejuvenate your liver all in 1 week. And they do this because they are trying to sell products. They want you to continually buy their magazines, supplements or a new ‘health’ food.
There is such a lot of useless, false and misleading information out there that it has become almost impossible to sift the wheat from the chaff. The reality is that there are no magic pills. Becoming your fit and healthy best takes time, commitment and hard work.
Click here to find out more about the 5 fitness mistakes you're probably making, and what to do about it.
I've just come back from a gorgeous holiday in Greece with Joe and a bunch of friends. As always, on holiday, we all ate too much and moved too little. Which means, now we're home, we're feeling sluggish, tired and out of shape. Which is really the opposite of how we should be feeling after 10 days in the sun!
But it doesn't have to be this way.
There are lots of fun and interesting ways that we can keep active, fit and healthy whilst we're away.
So, today, I want to share with you my step by step guides to 10 simple body weight exercises that you can do, anywhere, anytime, along with my body weight exercise 'top tips'.
These exercises are all compound exercises which means that they use lots of different muscles, for maximum effect and calorie burn.
I've also designed them so that they don't require any special equipment or much space. So there really is no excuse!
Click here to be taken to the exercises