What you should be doing between Christmas & New Year | New Year’s Resolutions

Christmas festivities of 2016 have officially come to a close whilst simultaneously the preparations to welcome in 2017 have began.

Twitter today has been filled with positive tweets about people getting a head start on their New Year’s Resolutions – fantastic to see!

I am a big believer in seizing the moment and taking action. On this occasion however, I urge you to pause for a hot minute.

Of recent years, people tend to roll their eyes when it comes to New Years Resolutions and almost gleefully mock them. They get taken as about as seriously as Fat Amy took cardio:

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There is even a statistic as to the date the majority of people will give up on their resolutions by (It’s January 9th if you’re wondering).

I asked you to pause on taking action on your resolutions for a hot minute because I don’t want you to form part of that statistic and I’m almost certain you don’t want to make up part of it either.

First things first, you gotta take it seriously. No point in half assing it, after all if you’re gonna do anything in life better to use your full ass. That being said, the best way to make sure you are serious about anything is to be specific. It’s like when you see an old friend and you part ways saying you will have to get together for a coffee in the next few weeks, chances are you’re both walking away knowing that isn’t gonna happen but if you said “oh let’s go for coffee on Thursday”, you know chances are you’re going for coffee with that person on Thursday.

“If you’re going to do anything in life, better to use your full ass”

Tip number 1: be specific.

If you want to get stronger, how much stronger – an extra kilogram or 10 extra kilograms? If you want to lose weight, how much weight? If you want to get faster, how much faster? If you want to run further, how much further? You get my gist.

Now the goal is specific and you know exactly what you want you are off to a strong start. For the first few weeks that will be more than enough to keep you going. Motivation will begin to dip at some point though. The brain is not a big fan of change so when motivation dips you will find you are having lots of negative thoughts about pursuing your goal. One of the strongest will be ‘why am I even doing this?!’ Well let me tell you, that question alone is strong enough to bring your progression to a rather abrupt halt. Particularly, if you don’t actually know why you want to achieve the goal or if the reason your telling yourself is very superficial. Now I’m not saying you have to want to go to the gym to become super muscley but if your going to look good, why do you want to look good? and therein we have the next step for succes:

Tip number 2: Reason.

Be so deep and specific in your why that you can actually feel it. That way when push comes to shove, you know your why is strong enough to get you through!

Motivation is high, nothing can get in your way (I mean there is a reason they say to never try to stop a woman on a mission) so off you go. Take the first step. Oh yes, the first step. How exactly are you going to set about achieving your goal?

Tip number 3: Plan.

Plan. That’s how.  Again, this is all about being specific. If you need to increase trips to the gym, are you increasing them by one per week or one per year? Make your plan so water tight that you can’t fail unless you consciously bail on yourself (because it is actually harder than you imagine to make the concious decision to fail). For example, every Monday and Wednesday I’m going to yhe gym between 8 and 9pm. Failure to stick with such appointments is a conscious decision. Therefore meaning you are holding yourself totally accountable for your progress.

Finally and quite possibly one of the most important aspects of goal setting is tip number 4.

Tip number 4: Review.

Reviewing progress. Being able to set aside time to review the process and progress on an appropriately regular basis will significantly aid achievement. If you only assess your goal again at the end of 2017 to find it was in January that you went off track, that’s 11 months of being off track without really noticing/doing anything about it. Alternatively, if you review each month, you have much clearer indicators as to what works and what doesn’t giving you time to amend and adapt as and when required. Remember, your progress is a direct result of your input. Stay in control.

A gift for you.

As a thank you for your continued support over 2016, I have a gift fo you.

I have designed a New Years Resolution planner to help you enter 2017 ready and prepared to smash you goals. Simply click below to download. Complete the plan then put it somewhere you will see it every day. This is a promise to yourself, seeing it every day will act as a means of encouragement, reinforcing the desire to achieve!

Click Here todownload you free NYR planner.

Thank you for all of your support over 2016, have a very Happy New Year! May it be filled with lots of luaghter, amazing adventures and good health! Here’s to achieving all of our goals in 2017!

Be sure to go follow Contour Allure on twitter & Instagram to keep up to date with all the exciting things coming your way in 2017. @contourallure

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Fitsporations | who are they? 

Getting into the gym, you have to have a goal. I didn’t necessarily want to loose weight and I hated cardio. At the time, it was my view that they were the only reasons people went to the gym. When Chris suggested that I start weight lifting I think I pretty much laughed in his face! First of all, I was a total weakling and that sounded like a sure fire way of setting myself up for a huge embarrassment! Second of all, weights were for boys. I didnt want to lift weights like men nor get muscles them. To which Chris laughed in my face for saying and rightly so because this is what just had in mind:

Now dont get me wrong, I am not saying anything negative about the woman above, it’s just not for me. In fact, credit where credit is due – hats off to her for the hard work she has put in to achieve that. 

Precisely why Chris was laughing in my face for thinking I would look like that – the hard work that goes into achieving  such muscle gain is next level. 

Anyway, to give me a more realistic insight, Chris introduced me to Nikki Blacketter: 

Nikki Blackketter. @Blondevsworld

I began watching her youtube videos and began to not only understand but develop a hunger. I couldn’t wait to get going, my goals were finally starting to make sense and I now had some direction.

From following Nikki I then found some of my other inspirations:

Lydia E Millen @LydiaEmillen

Lydia was also my inspiration to start blogging. She has a fantastic blog which covers fitness, Lifestyle & fashion. 

Cath Bastien @cathbfitness

Cath also has a youtube channel which is heavily focused on her gym sessions. They give a different insight to some of the other ladies as her goal isn’t always you lift the heaviest weight she can. 

Amanda Bucci @AmandaBucciFit
Heidi Somers @BuffBunny

Above is Amanda Bucci & Heidi Somers. Both of their channels have a heavy gym focus but they are also very informative – like a personal trainer lite. 

Amanda also wrote a book, which I love. It’s called “The everything guide to macro tracking”.

Jessica Aravalo @JessicaAravalo

And this is Jessica Aravalo, the only woman to have walked the Olympia stage 4 times! She is killin’ it. 

What I love about these girls is that they are all helping to break the stereo type of the gym being a place reserved just for men – especially the weights section. They all have goals and work every day to achieving them. Most importantly of all though, they all support one another. Whether directly or indirectly. You will never see one of these girls tearing someone down. Quite the opposite actually, they help to build people up. 

They certainly helped get me into a gym and find my passion and I’ve never met any of them! 

I respect and admire these women. Everything these women stand for is exactly what Contour Allure is about. 

They inspired me and I created Contour Allure to inspire and empower you

In the words of another powerful female: Who run this mother*?! GIRLS! 

Christmas Came Early | Award Nomination

Beyond my wildest imagination. 

When I began to turn the dream of Contour Allure into a reality back in March, not in a million years did I envision it would be nominated for an award by December! It has been though, and I am completely overjoyed. 

The award is the UK Blog Awards who are searching for a #BlogHero within each of their categories.  Contour Allure is nominated in the Fitness category with plenty of other brilliant bloggers such as:

 Gym Lifestyle;

Lipstick & Trainers;

 Lottie Murphy; and

 Zanna Van Dijk!
Competition is fierce! 

The first stage of the competition went live on Monday and the positive response I’ve had from people is just overwhelming. It means so much to hear that others appreciate and value the vision of Contour Allure. 

A tweet from UK BLOG AWARDS actually confirmed that support was so high across the board that the site crashed and there were in excess of 24,000 votes placed on the first day! Go team !

This award isn’t about just winning an award. The recognition, in my eyes, will add another level of credibility to the vision. With that hopefully, providing another level of trust for the community being built herewith. 

By the nomination itself, I feel like Contour Allure has already won. 

Really, from the depths of my glutes to the bulge of my bicep, I want to thank everyone for the positive support and love for Contour Allure. It has been present and appreciated since day 1. 

If you would like to see this blog actually win the award though, you can go post your vote here!

Squats – Who Needs Them | Alternative Glute Exercises 

​Believe it not, squats are not, I repeat – are not, the be all and end all when it comes to glute day. 

 
In fact, at the minute I have fallen right out of love with squats (but that’s another story for another time) meaning not much time has been spent focusing on them of late. 

Initially, I was concerned for my glute gains but thankfully, any loss appears to be minimal and I’m going to attribute that to having placed a lot of focus on to isolating the glutes and incorporating weight and resistance in other ways. 

Now, before we go on, I don’t want you to think these exercises are a complete replacement because let’s face it, they are kind of like the Regina George of exercises. All I’m saying is nobody liked Regina but she was still Queen Bee.

Squats are the Regina George of leg day” 

Anyway, this isn’t about squat bashing, they are a good strong exercise at the end of the day but my point is not every glute day has to include them, there are other options too.

The days where the squat rack angers me just by being there, these are my fall back exercises:

1) Deadlifts

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2) Glute Bridges


3) Glute Side Kicks 


4) Cable Kick Backs 


5) Standing Heel Drives 

Go give them and try and get ready for that burn!!

Christmas Fitness Games 

Just in case you haven’t heard, it’s December guys – which means the countdown to Christmas is on!

At this crazy busy time of year, when all you really want to do is cuddle up by the fire with a nice glass of wine and watch feelgood Christmas movies, it is no wonder that everything begins to feel a bit like a chore; including the gym. 

Eh wine, films and a relaxing evening is for the boring. Take on a challenge and have a good giggle instead!

Instead of caving, slacking on the hardwork you’ve put in all year and cancelling last minute on your trainer, take on one of the challenges below to get you in the spirit of working out and Christmas all at the same time! What a great combination right?! The best part is you can do these challenges with your friends and family. Sure beats the standard scrabble battles and will provide much more entertainment. 
Challenge number 1: Christmas

Put on Mariah Carey’s All I Want for Christmas; assume the plank position; and hold. Each time you hear the word ‘Christmas’ do a press up before returning to plank position. The one who makes it to the end of the song without missing a press up or breaking form wins!

I will be taking on this challenge and posting the video to my Instagram:@contourallure if anybody fancies a laugh at my expense!

Challenge number 2: Santa

This one is intended for groups and you will need a ball.  

Put on Jackson 5 – Santa Clause is Coming to Town. This game is about speed, a bit like the hot potato game you want to  get rid of the ball as quickly as possible. Throw the ball to any member of your group, if you receive the ball when the word ‘Santa‘ comes up in the song, your penalty is 10 tuck jumps! It’s not as easy as it sounds, give it a go! 

Challenge number 3: A Christmas Story

This one is aimed at those with young children.

Take on the squat stance then ask your child to tell you a good story about Christmas – hold your position until the story is finished. Kids love to ramble! Mwahaha. 

If you want to make it a little harder, every time your child hesitates with an ‘uh or erm’ etc. do a squat before returning to hold the position.