June’s Workout Songs

Hello readers!

Sorry I didn’t post this on Monday, but I haven’t had access to our study all week, as we were having work done in it.  Anyway, here I am with my picks for workout tunes for June. I’ve been listening to May’s tracks on loop, so I don’t know about you, but I’m ready for some new toons!

Hope all your fitness plans are going well.

With much love
The Domestic Princess
xoxo

Squat Until You’re Hot

Yes, there’s no mistaking what today’s post is about 🙂 and that’s bottoms, or rather how to achieve a Pippa or Kylie-esque derriere.  The more weight I’ve lost, the more aware I’ve become about my saggy bottom, and this is despite thrice-weekly sessions with Killer Raj, recently upped to 5.  Soon to be the wrong side of 40 and wanting to look the best I can in and out of my clothes, I’ve decided to give the 30-day squat challenge a whirl in an attempt to go from the bottom on the left, to something that more resembles the one on the right in the picture below.

Squat until you're hot

Don’t get me wrong, I’m super happy to finally be close to my target weight, but I’m just not that happy with my rear view.  Tonight I’m going to ask the Domestic Prince to take a “before” picture, and then at the end of the 30 days, I’ll get him to take an “after” one, and hopefully I’ll be able to see a change, even if it’s only a small one!  If the change is noticeable, I’ll consider posting them….some of you might want to look away, or ignore that post 😉 .  Regardless, I’ll come back in 30 days to give you an update.  I’m hoping that after the 30 days I’ll at least fail the pencil test*.  Don’t worry, I’m under no illusion that I’ll go from saggy to pert in 30 days, but you’ve got to start somewhere right?

30-day squat challenge

And guys, this isn’t just a challenge for my fairer sex readers, oh no.  I’ll let you into a secret, girls love a man with a firm, pert butt!

Perfect Squat Form

  1. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
  2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.
  3. Extend the arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
  4. Initiate the movement by leading from the hips first and then bending the knees almost simultaneously, so that the knees and the hips travel in opposition to each other, (as if you were going to sit down on a chair) there by helping you to maintain the integrity of your posture and spine right through the lower reaches of the movement.
  5. Ideally, you want the hips to drop below the knees, for a full squat, but this may be challenging for the novice and it is perfectly acceptable to drop only up till the point where your thigh bone is parallel to the floor. On your way down, also check  that the knees do not travel beyond the toes. Make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
  6. On your way up and out of the movement, focus on driving though your heels and recruiting the major muscle groups of the thighs and buttocks to get you moving upwards again. Keeping the weight away from your toes (DP I try and keep my toes up lifted up) and concentrating it in your heels, protects your knees and lower back, while maximizing the workload on the actual prime movers in this exercise, the quads and gluteus muscles.

Tips from Tribe Sports

Domestic Princess tips

  1. If you haven’t squatted before, or need a technique refresher, watch this video first and look at your form in the mirror to make sure you’re performing the squat correctly.
  2. You’re far more likely to see results during the challenge if you eat “clean”.
  3. If you can’t manage the full set in one go, spread them out over the course of the day, and build-up to doing them all in one go.
  4. If you’re finding the squats too easy, add some hand weights, and/or do jumping squats.
  5. If consistent and diligent with this challenge you should also notice a difference in your legs too, so I’d suggest measuring them before and after to see if there’s a difference.

So, who’s with me on this challenge?

With much love
The Domestic Princess
xoxo

*If you haven’t heard of the pencil test and are wondering if you’d pass, then you just need to grab a pencil (or pen) and see if you can hold it under your bottom, if you can’t, then wooo hoo!  If it stays firmly in place, you might want to think about joining in the challenge! 😉

Disclaimer

Please note, I am not a fitness instructor, therefore, if you are unsure how to perform this exercise, please consult a fitness professional first.  Also, if you are new to exercise, or pregnant, please consult with your physician before starting this challenge.

Discovered: Niko Physique Dynamic Reformer Pilates

My first foray into reformer pilates was about 4 years ago here in Bangalore with the lovely Anjali and Sharat from The Zone Mind & Body Studio.  To say I fell in love with pilates would be an understatement!  Not long after falling in love, I  had to leave Bangalore for about 4 months, as were getting married back in the UK.  I was more than a tad concerned about being able to continue with my pilates, especially as I probably needed it more than ever with our impending nuptials…..So, as I always do in these situations, I turned to my trusty friend Mr Google, and found Bootcamp Pilates.  Bootcamp Pilates was like my regular pilates classes back in India, but souped up.  It was a more dynamic form of the pilates I’d been used to.  My first session was where I met the fabulous Niko Algieri.  Niko made every class fun and dare I say it enjoyable, and it wasn’t long before he became my favourite teacher (being a fellow Welshie obviously helped!).

Well, fast forward 3 years and Niko has ventured out on his own and launched Niko Physique.  The launch in late March, timed perfectly with one of my visits back to the UK. So, without hesitation, I set myself-up an account and booked in for as many classes as I could possibly fit in.

NikoPhysiqueWEB100x100

Niko has taken the basics from traditional pilates and combined them with dynamic moves to create an unbelievable workout that will help sculpt your body and get you in shape in next to no time.  I noticed a change in my body after just 10 sessions!

As we all know nothing in life happens without hard work, and these classes epitomise that. Each class lasts an hour and there is a maximum of ten people in any one class, ensuring that everyone receives one-on-one attention and tuition.  Extremely advantageous when you are popping your legs in maternity stirrups and standing on a moving platform that threatens to bring out the inner-gymnast in all of us!

Niko starts each class with some gentle warm-up exercises and stretches to prepare the body for the torturous intense workout ahead.  Every class is a combination of resistance and endurance moves that will push you to your absolute physical limits.  Niko will have you do anything from squatting whilst keeping the moving platform still (quite tricky!) to holding a plank on the torture bed, or doing what feels like a hundred pikes to help strengthen your core.

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Niko’s reformer pilates classes are easily the best workouts I’ve ever done.  They are always so much fun (he is super cheeky and plays the best tunes!) and a complete challenge.  I leave every class feeling completely stretched and that every muscle in my body has been worked in several different ways.

Don’t expect a workout that will leave you gasping for your next breath, it won’t, but don’t be lured into a false sense of security…your legs will be jelly like on the way home and movement the next day might be a challenge….however, I can promise you it’s definitely worth it!  This is a workout for the fit, the unfit, the flexible, the inflexible, men, women – anybody and everybody will leave wanting to come back for more.  There’s not many workouts you can say that about, is there?

Signing-up and booking is extremely easy and your first class is FREE!

And if all that wasn’t enough to spur you on to book in for a class, Niko is also a former Men’s Health Magazine cover model….I’ll say no more!

With much love
The Domestic Princess
xoxo

May’s Workout Songs

Hello Readers!

I’m back after my extended absence, and you’ll be pleased to know that I’m back for good! There’s no getting rid of me now!

The last few months have not been easy, and whilst I’m not naive enough to think that life will ever be the same again, the dark clouds are starting to lift.  Don’t get me wrong, there are still some very hard days that I struggle to get through, but it’s definitely getting easier.

I haven’t really had much time (nor motivation) to workout as much as I normally do since that fateful day in January, but I’m all too aware that bikini season is just around the corner and I need to get my backside in gear if I have any hope of donning a bikini!  So, with this in mind I’ve trawled around for some new tunes to help make our workouts a little easier…..

What is your current favourite tune to workout to?

With much love

The Domestic Princess

xoxo

 

January’s Workout Songs

Hello lovely readers!

Happy New Year!  I hope you all had a wonderful holiday season.  After spending two fantastic weeks in the UK catching-up with friends and family, we jetted off to Utah to spend Christmas with our dear friends, The Rays and to ski!  Needless to say, we had a fabulous time. Now that I’m back home, it’s back to reality, which amongst other things, means blogging!

I’m sure many of you have made resolutions regarding exercising more, so today’s new workout music for January will hopefully help you stay motivated with your plans!  I’m still quite keen on some of November’s tunes, so will be mixing them up with these news ones.

Party Girl by McFly

Click here to download it from iTunes, and here to download from Amazon

Scream & Shout by Will.I.am (feat. Britney Spears)

Click here to download it from iTunes, and here to download from Amazon

Sweet Nothing (feat. Florence Welch) by Calvin Harris

Click here to download it from iTunes, and here to download from Amazon

Turn Around (feat. Ne-Yo) by Conor Maynard

Click here to download it from iTunes, and here to download from Amazon

Locked Out of Heaven by Bruno Mars

Click here to download it from iTunes, and here to download from Amazon

Sex On Fire by Kings of Leon

Click here to download it from iTunes, and here to download from Amazon

Catch My Breath (Cutmore Remix) by Kelly Clarkson

Click here to download it from iTunes, and here to download from Amazon

Black & Gold (Radio Edit) by Sam Sparro

Click here to download it from iTunes, and here to download from Amazon

Spectrum (Calvin Harris Remix) by Florence & The Machine

Click here to download it from iTunes, and here to download from Amazon

Mighty Wings by Cheap Tricks

Click here to download it from iTunes, and here to download from Amazon

Did you make any resolutions?  If so, are you managing to stick with them?  I’ll share mine in a future post.

With much love
The Domestic Princess
xoxo

November’s Workout Songs

Happy November lovely readers!  I hope that you all had a good October; I did.  It was so nice not to be getting on an aeroplane (never thought I’d hear myself say that!) for once.  I religiously followed my Jillian Michaels workout and enjoyed some quiet weekends after a hectic few months!  I don’t know about you, but I’m definitely ready for some new choons for my workout playlist.  I’ll be keeping some of August, September and October’s songs in, but adding in these ones too.  Variety is the spice of life after all!  Some of this month’s songs have a slower BPM (beats per minute) than previous month’s, as I received some requests asking for some slower songs.  I hope you still like them.

Don’t Stop ‘Til You Get Enough by Michael Jackson

To purchase this from iTunes, click here, and to purchase from Amazon click here

I Predict a Riot by The Kaiser Chiefs

To purchase this from iTunes, click here, and to purchase from Amazon click here

Born to Run by Bruce Springsteen

To purchase this from iTunes, click here, and to purchase from Amazon click here

Lose Yourself by Eminem

To purchase this from iTunes, click here, and to purchase from Amazon click here

Lessons in Love by Kaskade, featuring Neon Trees

To purchase this from iTunes, click here.  Unfortunately it’s not available from Amazon.

I Found You by The Wanted

To purchase this from iTunes, click here, and to purchase from Amazon click here

Don’t You Worry Child by Swedish House Mafia

To purchase this from iTunes, click here, and to purchase from Amazon click here

Candy by Robbie Williams

To purchase this from iTunes, click here, and to purchase from Amazon click here

Latch by Disclosure featuring Sam Smith

To purchase this from iTunes, click here, and to purchase from Amazon click here

Tell Her About It by Billy Joel

To purchase this from iTunes, click here, and to purchase from Amazon click here

How was your October?  Did you find any new workout music?  If so, please share it with us!

Friday’s recipe will FINALLY be up tomorrow – it’s been a challenge to say the least!

With much love
The Domestic Princess
xoxo

October’s Workout Songs

Wow, how is it October already?  It seems like only yesterday I was putting together September’s workout songs, yet here I am, four weeks later telling you what I’ll be working out to in October.  With less than 90 days until Christmas and my skiing trip to Utah, I am extremely focused and energised about reaching my goals.  Just listening to the selection of tracks I’ve chosen for October, has motivated me to do a second workout today – I hope they have the same affect on you too!

Million Dollar Bill (Freemason’s Mix) by Whitney Houston

To buy this track from iTunes, click here, or from Amazon, click here.

She Wolf (Falling to Pieces), ft Sia by David Guetta

To buy this track from iTunes, click here, or from Amazon, click here.

Fascination by Alphabeat

To buy this track from iTunes, click here, or from Amazon, click here.

Does Your Mother Know by ABBA

To buy this track from iTunes, click here, or from Amazon, click here.

Marry the Night (Zedd Remix) by Lady GaGa

To buy this track from iTunes, click here, or from Amazon, click here.

Eye of The Tiger by Survivor

To buy this track from iTunes, click here, or from Amazon, click here.

Wings by Little Mix

To buy this track from iTunes, click here, or from Amazon, click here.

Love Machine by Girls Aloud

To buy this track from iTunes, click here, or from Amazon, click here.

I Cry by Flo Rida

To buy this track from iTunes, click here, or from Amazon, click here.

Antidote by Swedish Mafia

 
To buy this track from iTunes, click here, or from Amazon, click here.

 

As always, I’d love to hear which workout songs you’re working out to at the moment – please pop them in the comments section below.

With much love
The Domestic Princess
xoxo

September’s Workout Songs

I know people traditionally think about 1st January as being the time to start new things and focus on the future, but for a few years now I’ve used September as being my chance to start afresh on certain things, and this year is no different.  Today is me renewing my commitment to healthy eating and working out.  We’re off on a beach holiday at the end of November and skiing in December and I want to make sure I look great in a bikini and have the endurance to ski all day.  So, to help motivate me on the treadmill or through a Jillian Michael’s torture workout, here’s my selection of songs for September.

Too Young by Phoenix
https://thedomesticprincessdotnet.files.wordpress.com/2012/09/02-too-young.mp3
To purchase this from iTunes, click here, and to purchase from Amazon click here.

Heads Will Roll by Yeah, Yeah, Yeahs
https://thedomesticprincessdotnet.files.wordpress.com/2012/09/02-heads-will-roll.mp3

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Nothing Really Matters by David Guetta featuring Will.i.am

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Shadows by Midnight Juggernauts

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Let Me Love You (Until You Learn To Love Yourself) by Ne-Yo

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Take Over Control by Afrojack

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Stronger (What Doesn’t Kill You) by Kelly Clarkson

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Raise Your Glass by Pink

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

How Far We’ve Come by Matchbox Twenty

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

Moves Like Jagger by Maroon 5 featuring Christina Aguilera 

To purchase this from iTunes, click here, and to purchase from Amazon, click here.

I hope you enjoy this month’s suggestions.  They certainly got me motivated this morning. Please let me know in the comment section below any workout tunes that help you get through your workouts.

With much love
The Domestic Princess
xoxo

Workout songs

There are two things that are key to long-term exercise motivation:  variance, so you don’t become bored, and music.

I really enjoy working out, be it a power walk, a gentle jog, sprint training, or probably my favourite type of exercise, a hardcore workout DVD.  Nine times out of ten what gets me through a workout and makes me push that little bit harder, is a really motivating playlist on my iPod.  The right music can change a really boring, hard-slog workout into one of my favourites!   Studies in recent years have shown that listening to music whilst exercising can have a huge impact on the mind.  It has been proven that listening to music can not only help improve results through motivating you and distracting you from your fatigue, but also aid lung function and make you smarter!  I think we’d all like that!  One major finding of a study carried out by Dr Costas Karageorghis at Brunel University’s School of Sport and Education was that listening to music whilst exercising could increase the exerciser’s positivity, even when they are working out at maximum capacity, close to physical exhaustion.  In addition, the study also found that an exerciser’s endurance could be enhanced by up to 15%, if they listened to music during their workout.

In another study carried out by Brunel University in 2005, 36 runners cut an average of half a second off their 400m times when they listened to music with a certain number of beats per minute (BPM).  A track with a strong BPM is fabulous at helping you sustain a rhythmic pace.  What often happens is you start out too fast; listening to music can help you control your pace.  Think about matching your run/workout to tracks with corresponding BPM.  For example, at the beginning, when you’re warming-up you want a track or two of around 115 to 118BPM, building to 135-140BPM and going up to around 170 – 180BPM at the peak of your workout, with slower tracks as you cool down.

There are a couple of ways to find out the BPM of songs:

  1. If you keep your music in iTunes, click on View, View Options and check the Beats Per Minute box.  You’ll then see the BPM in the far right hand column.  Whether iTunes holds this information will depend upon how you bought your music.
  2. You can manually check the BPM of your songs.  I used BPM Assistant to check the BPM of the songs below, but there are many others out there.  If you use a PC, BPM Checker is a good one to try.  You literally just tap along to the beat and the app tells you the BPM.
  3. Once you’ve determined the BPM, you need to add the info to the song in iTunes.  Right click on the song in iTunes, click Get Info, and enter the correct BPM.

So, here are ten of my current favourite songs that are in my workout playlist. Look out next month, when I’ll be sharing some more.

Don’t Stop Me Now, Queen
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Click here to buy from Amazon and here from iTunes

I’m Still Standing, Elton John

Click here to buy from Amazon and here from iTunes

The Time (Dirty Bit), Black Eyed Peas


Click here to buy from Amazon and here from iTunes

Bounce, Calvin Harris ft. Kelis

Click here to buy from Amazon and here from iTunes

Memories, David Guetta ft. Kid Cudi

Click here to buy from Amazon and here from iTunes

Runaway Baby, Bruno Mars

Click here to buy from Amazon and here from iTunes

Earthquakey People, Steve Aoki ft. Rivers Cuomo

Click here to buy from Amazon and here from iTunes

Bang Bang, K’naan & Adam Levine


Click here to buy from Amazon and here from iTunes

Feel the Love, Rudimental ft. John Newman

Click here to buy from Amazon and here from iTunesDo you listen to music when you workout?  Does it help you?  What’s your favourite workout song?With much love
The Domestic Princess
xoxo

Some content on this page was disabled on July 5, 2016 as a result of a DMCA takedown notice from PRS for Music. You can learn more about the DMCA here:

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Detox / de-bloat water

Last week I tweeted a picture of my jug of detox/de-bloat water that I’d made to guzzle during the day.  No sooner had I tweeted it, than I received a flurry of tweets asking what was in it and how to make it.  Since it garnered such interest on twitter, I thought others might be interested too.  We all have moments of feeling sluggish and bloated.  Maybe it’s owing to the heat, after a long flight, or where we’ve overindulged.  The ingredients of my detox/de-bloat water all have properties that are meant to help your body combat water retention and give your liver a helping hand.  It makes a nice change from plain water and I’m definitely feeling all the better for it.

Ingredients

  • 2l (68oz) of filtered/purified/mineral water
  • 1 cranberry tea bag, either something like this or this.  Or if you can’t find cranberry tea, then 20ml of a pure cranberry juice like this would be good too.  Not one that has sugar in it though!
  • 1 detox tea bag, either something like this or this
  • ¼ of a cucumber, peeled & thinly sliced
  • Handful of fresh mint leaves, roughly torn
  • ½” of ginger, finely chopped or grated (optional)

Method

  1. Boil the water and pour it into a jug.
  2. Pop in the cranberry and detox tea bags, the cucumber, mint and ginger (if using) and let steep overnight in the fridge.
  3. Voila!  You’re ready to go.

Domestic Princess tips:

  1. If you work and don’t have the luxury of being at home all day, strain the water and put it in a bottle that you can take to work.  I’ve got my eye on one of these.  You could add fresh cucumber and mint in the morning, cut up into small pieces to add into the bottle.
  2. Cranberry juice is a mild diuretic, which is why I’ve included it.
  3. The detox tea you select should contain dandelion root, and/or burdock root. Dandelion can help to detoxify the liver and promote increased bile production.  It has long been used as a liver tonic to help stimulate a sluggish or congested liver.  Burdock root has a reputation for cleansing the blood and for being a diuretic.  As a blood purifier it can help to remove toxins and helps the body fight infection.
  4. I start every morning with hot water, lemon and ginger, and then drink the detox/de-bloat water throughout the rest of the day.
  5. About 4 times a year I do the David Kirsch 48 hour super charged cleanse, in fact, I’m doing my next one tomorrow.  I’m a big advocate of his supplements, (my faves are thermo bubbles and muscle restore, if you’re interested!) and whilst it’s not easy doing the 48 hours detox, after I’ve completed it, I always feel much better for having done it.
  6. I bought my teas from Wholefoods in the US.  The Traditional Medicinals range is available from Biovea, which has different country websites.  I’ve ordered from both the UK and Indian sites without any problems whatsoever.  Holland & Barrett is a good resource in the UK and I also shop frequently from Goodness Direct too.
  7. Bangaloreans, the new supermarket in 1MG has a good selection of teas, as does Spar & Hypercity.

Let me know if you make this detox/de-bloat water and what you think, and if you feel it has helped you to feel less bloated.  I’ve been drinking it religiously this past week and haven’t felt as bloated during my period, and my skin seems much clearer too.  Co-incidental?  Maybe, but I’m sticking with it.

With much love
The Domestic Princess
xoxo

NB. Please note that I am not a medical practitioner.  This is what works really well for me in combating the bloat.  If you are pregnant, or have any medical conditions, please seek advice from your practitioner before embarking on any health plan.

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