Sunday, 26 February 2017

Reasons you should be doing CARDIO Exercise? 14 Different Benefits

Hello everyone,

I was looking over my fitness course revision the other day as just did my last two exams yesterday and it reminded me how much doing cardio exercise is important. So i am now making it my mission to include more cardio from now on cos i definitely haven't been doing enough. I did go to the gym today tho which is then what inspired me to write this post.

Just lately i also started a 'Fit For Summer' vlog series on my youtube channel and wanted to share it in my vlogs as i thought it would be a fun and motivating series to watch. Is anyone already watching the vlogs? let me know :-) If you wanna check them out then click here.

So i wanted to share the important reasons for doing cardio and how it can benefit your body so i hope you find it helpful :-)

1. Increases happy endorphins

2. Improvements to every day activities such as walking, climbing the stairs or shopping.

3. Decreased risks of cardiovascular diseases such as coronary heart disease and type 2 diabetes.

4. Reduces high blood pressure.

5. Keeps bones strong

6. Builds muscle mass

7. Reduces body fat

8. The walls of the arteries increase in elasticity helping the blood flow to run more smoothly.

9. The volume of blood increases which increases the amount of oxygen carried through the body.

10. Increased amount of red blood cells are produced which means more oxygen can be delivered to the cells.  This will mean you can exercise at higher intensities for longer durations.

11. Long term exercise increases the amount of haemoglobin which is a protein found in red blood cells. This transports oxygen to the cells of the body.

12. The lung capacity will expand allowing more oxygen to enter. An average person's lung volume can show improvements of 10-15% through regular cardio exercise.

13. More capillaries are created which means more places for nutrients to enter cells. More capillaries in the alveoli in the lungs allows them to function more efficiently for longer.

14. Regular exercise will increase the number and size of mitochondria which will give you more energy during exercise and the faster and longer you can run, cycle or swim.

Thanks for reading, i hope this has now made you want to add more cardio exercise into your daily routines? :-)
Signing Out

Friday, 10 February 2017


Hey everyone, hope your all having a great snowy Friday? :-) It's been snowing a bit in West Sussex today, actually how perfect is that for valentines weekend? So romantic :-)
So as it's almost Valentines day and i haven't got any thing more important to do, e.g, don't have a boyfriend lol i thought may as well do a blog post :-)

I googled for a valentines tag but then decided to change up some questions and add a few in of my own to make it specific to being single :-D
I also tag you to do this post so let me know if you do it cos id love to have a read :-)

1. How long have you been single for?

I've been single for a year and 4 months now.

2. Box of Roses or chocolate covered strawberries?

I do LOVE dipping fruit in melted chocolate so definitely have to choose the strawberries.
As i was searching through old instagram photos to add with this post i found this perfect picture i took when i had a strawberry shaped like a heart :-)

3. What is your favourite Valentines Day Memory?

I would say when i spent it with my most recent boyfriend. He took me to a really nice boutique hotel which had an amazing four poster bed and a cosy little room with open fire where we enjoyed jam and cream scones. We also went out to a lovely restaurant for a meal and my ex had bought me a pandora charm for my bracelet. We just had such a lovely time and i'll never forget it. I did vlog the whole weekend on my vlog channel, i'd love you to check it out, just Click Here This is one reason i love to vlog so much, means i get to keep amazing memories like this. Just when i was looking back on my to find photos i also saw the valentines day we spent before that which was also a lovely one when we stayed in a hotel, went out for a meal and that was when my ex bought me my pandora bracelet which was amazing!

4. Favourite Valentines Day movie?

Hmmm, i don't have a specific film i watch on valentines day but if i had to pick something romantic from the top of my head...ok, suddenly a few just popped into my mind :-) I absolutely LOVE The Notebook, Dear John and The Best Of Me. These are quite soppy romantics that would bring me to a tear or two but other then them i mainly like comedy romance. Oh...also i loved Safe p.s i love you is a lovely one too! Ok i've mentioned quite a few now and the question is only asking for one! After writing this post i think i will stick one of these films on, I'm in the mood now! :-)

5. Which celeb would you have as your valentine?


6. Red or Pink lips?

I do like red but i would say i always go for pink cos i feel like it suits me a bit more.

7. Homemade or store bought gifts?

Most definitely home made, its so much more thoughtful and them type of gifts mean so much to me.

8. How will you be spending this valentines day?

In the morning i'll be going to the gym then come home to get ready for a late shift at work. Might paint my nails pink and wear some pink lippy to celebrate the day,lol I don't care at all that i'm single, i am so happy as i am right now. I have big goals in life that are more important than trying to find a boyfriend! What are you doing this valentines day?

Signing Out💋


Sunday, 5 February 2017

Healthy Food Hacks You Must Try | Create a Healthier You

Living a healthier life is what a lot of people strive for these days but most people seem to think they need to do drastic changes or go to the extreme to get results. In fact all it takes is some small changes in your diet and your way of thinking that can give you the best results and the most sustainable. Quick fixes and fad diets will not last, they are not a lifestyle and as soon as you loose the weight, you will soon enough put it all back on and maybe more?
You need to take small steps into changing your lifestyle for the better, eating healthier and being a overall fitter person. Slow progress is key to keeping on track and you can't expect to see immediate results but just know that within time you will look back and see how far you have actually come.
Instagram - @CarlyCx
Here are some Healthy Hacks, little things you can change in your life to create a healthier you. These are all food tips so if you enjoyed this, maybe i will do another post on the fitness side of things? Let me know in the comments :-)


This is an important meal to have, it fuels you up and gets you ready for the day. It gives you the energy and nutrients you need to get your body working. It will keep you full too so will stop them mid morning cravings. If you are someone who rushes in the morning then think about a quick grab and go healthy option. Make your breakfast the night before, overnight oats, smoothies or chia puddings are great options for this.


Getting your food pre made the day before will help you stay on track. If you don't prepare your meals the night before it is more likely you will opt for something unhealthy the next day or you might be in a rush and so you don't have time to make anything so that leads to falling of the healthy track again. It puts your mind at ease knowing food is prepared too, if you know you are going to be busy it's definitely a must to prepare your meals. You can also portion certain foods out and put into the freezer for when you need it such as chicken, fish, wraps, bagels, etc Another thing i like to do is make a big batch of certain meals, put it into tupperware and into the freezer for when i want it, then all i need to do is defrost it the night before. I like to do this with chilli or soup mainly.


A lot of people tend to over eat what they actually need. One mistake people make is putting food onto a larger plate which means we are eating more than we actually need. If you switch your bowl sizes for smaller ones then our brain will automatically think we have more food because its on a smaller plate but will help us to not over eat. Fitness pal is a great to track food and see how much your are actually eating in a day and how many macros are included in each food, etc Maybe start halving your food intake if you know it's too much, instead or two jacket potatoes just have one, instead of pouring un-measurable amounts of pasta into the bowl, only grab out a handful, etc. Just be aware of the portion sizes that you eat. Also never allow yourself to starve, eat about every 2-3 hours or when hungry.


Try and swap the unhealthy food items for a better alternative. These small changes will have a huge effect down the line, not only for the way you look but for the inside of your body too. Try swapping dairy milk chocolate for dark chocolate, or white bread for wholegrain brown bread, sugary granola mixes for your own home made granola or a bag of crisps for things like snack a jacks or popcorn, there are a lot of healthier versions to crisps out there but that give you the same satisfaction. Basically anything that's high in sugar or salt, swap it for one that is less. Always check the ingredients on labels and see which one is better for you.


Don't think you have to cut out any certain foods from your diets, this will only make you want it more and you won't last and then probably end up binging. Being healthy doesn't mean never eating pizza or chocolate again, like i mentioned above...try and find better options out there but if you do want to indulge sometimes, that is ok...just make sure everything is in moderation...that is the key. Here is a food pie chart of the amount of food, protein, fats and carbs that is recommend for the average person.

There are loads more things you can change to improve such a drink more water, get in your 5 a day, including more vegetables in your meals to ensure you get all the vitamins and minerals you need, never go food shopping on an empty stomach and if you feel hungry always have a glass of water first or have an apple, if you don't want the apple then you are not really hungry so try and listen to your body more.

I hope you enjoyed this post, let me know if you have more tips to add in the comments :-)

Have a great healthy week!
Signing out💋
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