FITNESS Archives - Megan Taylor

MY AUTUMN MORNING ROUTINE (FOOD & EXERCISE)

Being freelance means that everyday is different for me. One day I may be on set filming, the next I may be at home creating content and on some other days I may be in town auditioning and doing meetings. I adore this lifestyle of unpredictability and the excitement of doing something different every day. The only thing that then can take a backseat is my exercise and nutrition. This Autumn I feel I have really got it down to a fine art. Read on for my typical morning that keeps me happy, healthy and set up for the day.

This post includes a paid for advertisement by Herbalife Nutrition, but all thoughts and opinions are my own.

08:00AM

Can’t resist a bit of social media. I know it’s bad but there are some mornings when I just can’t leap out of bed so lying there and staring at that awful bright blue light on my phone seems to wake me up a little bit (there is actually a lot of science to back this up). I answer all of my messages on social media and respond to any urgent emails which I can do from my phone. After 10/15 minutes I eventually jump out of bed and get dressed into my work out clothes. I’m loving my Aussie Grip Apparel sports clothes at the moment because I can put my iPhone in the pocket of the leggings…more workout leggings need this!

08:15AM

I wake up Coco and take her for a walk and then feed her. Coco will stay asleep for longer than us if we don’t wake her. We woke up at 11:30 last Sunday and she was still snoozing when we went down to her. She’s like a teenager.

09:00AM

I head off to Liam’s bootcamp class if I am free on a bootcamp day. I love going to bootcamp because you get a full body workout and get to do some cardio whilst hanging out with a lovely group of people. I also really like being able to workout whilst being instructed as someone else is pushing me and Liam is amazing at teaching the class in a fun way. If it’s not a bootcamp day I go for a 6km run and listen to an inspiring podcast. I have been listening to The Influencer’s Podcast lately and found it incredibly inspiring on days that I am creating blog content. It get’s you in to a great frame of mind and enables those happy endorphins to spread around your body so you can be really productive. Do you like working out in a group with an instructor or working out by yourself?

MY AUTUMN MORNING ROUTINE (FOOD & EXERCISE) | Megan Taylor

10:00AM

I personally really like to workout on an empty stomach because I hate that feeling of running about and feeling the food bounce around in my stomach. It is also widely researched that working out in the morning before ‘breaking fast’ (breakfast) increases your fat burning potential, helping you burn more fat during exercise. Lately, for breakfast, I have been using Herbalife’s Fruit Burst recipe made by chef Rachel Allen. I am a huge berry fan, always have been. Although this recipe also makes me feel like Summer is still in the air, I’ve given it a little seasonal twist using blackberries. These crisp bright autumnal mornings and a Formula 1 raspberry and blueberry shake can only make you smile. Shakes are perfect to take along with you on your commute if you are in a rush. Check out the recipe I have adapted below. Rachel Allen’s other recipes for Herbalife Nutrition are here.

Serves 1
• 26g Formula 1 Raspberry and Blueberry flavour
•150g natural Greek yoghurt (I buy Waitress own full fat where there are no added fake sugars)
•100g mango
•1 tablespoon of lemon
-Blend all of these ingredients together till completely smooth.
-Add 15g porridge oats if you want to include some extra carbs. I am personally happy to exclude the porridge oats and I am fully satisfied until lunch.
-I always have frozen berries in my freezer and in the Summer when the weather is hot the frozen berries give you an extra icy hit.
-Top Tip: If your berries are about to turn, chop them up, put them in a container and store in the freezer to make juices and smoothies.

10:15AM

After a quick shower I sit down at my desk and reply to the rest of my emails and then get started on my latest project. You may think that 10:15AM is rather late to actually sit down and work but I tend to finish working at about 19:30. Also, everyday has a completely different schedule. Let me know what is your favourite breakfast in the Autumn months? x

HOW AND WHY I AM GOING TO LOSE WEIGHT THIS MONTH

Welcome to January and the typical, “I’m going to lose weight this month” blah blah blah. Well, this is my aim and before you say, you’re not fat. I know I’m not fat but in my chatting below you will see why I need to shed a teensy bit for myself. Everyone has their own reasons and below are mine. Make sure you comment below if you are on a quest this month so we can all support each other.

WHY

A small part of my work is that of a fittings model (if you don’t know what this is have a little catch up on my most read blog post ever here). As a fittings model, I am measured weekly and each centimetre of difference is noted down. I fit as a size 8 and am currently a large size 8. Over my almost TWELVE years as a model (how has that happened, my gawwwwd) I have been a super tiny size 8, a small size 10 and now a large size 8. I’m not sure how I have got a little bigger lately, no I am not pregnant, but maybe it’s because I have got older? Who knows? I exercise just as much as normal and eat a little healthier so I’m really not sure why. My slight increase in size is probably only about 1.5cm different from my smallest. This may sound ridiculous to some people but for me in my job it actually means quite a lot. I would rather sit comfortably in the middle of a size 8 measurement than bordering on the edge, therefore I am here to do something about it, and a new year is the perfect time and excuse because there are so many other people around me doing the same thing causing less distractions from my aim. I am not one to weigh myself on the weighing scales, I believe in a measuring tape and your standard skinny jeans to see how you are doing.
I will tell you how I aim to get back slimmer again in a moment but I want to let you know that I will come back again in the middle on February to let you know how I have got along, see if I stuck with it and how many centimetres I have lost or gained on my bust, waist and hips. I started this plan on the 2nd of January and will finish it on the 13th February, the day before Valentine’s Day…wish me luck…maybe I will be feeling super hot this Valentine’s Day ;P x

HOW

My main aim is to not feel deprived and left out whilst trying to be healthy so these are my plans laid out bare for all to see, which you may want to follow yourself (be sure to let me know if you are going to do the same. We can be health buddies).
DRINK
I don’t drink any soft drinks unless it is a mixer for alcohol so this isn’t too tricky for me but I am sticking to water and herbal teas for the whole duration. There are so many incredible herbal teas that don’t taste like a rubbish Ribena. In fact, you should check out my current favourite herbal teas here. I may fancy up my water with lemon slices but that’s as jazzy as I will be getting. I had my fair share of alcohol over Christmas so don’t feel deprived by not drinking for a few weeks.
FOOD
Food is a bit of a trickier one with many more bits and bobs to it. If you didn’t know, my hubby is a super brainy sports and nutrition kinda guy and last year wrote a fabulously successful ebook (I was one of the people to proof it so I have read it numerous times and can vouch for it being great) called Eat & Move which is based on a low carb, high fat lifestyle and comes with many great workouts you can do at home. This is obviously not a paid ad but I could rave about him for days…he is my husband after all. He has had many amazing case studies of people losing weight on his plan, getting back to health and exercise and even reversed their type 2 diabetes!!
So, my plan is to be low carb, this is NOT no carb but I will be eating only healthy carbs such as pumpernickel bread and lentils rather than lots of pappy bread and pasta and I will mostly be consuming them at breakfast and lunch rather than at dinner. I will be completely off bad sugars. I will eat a little bit of fruit and healthy chocolate such as Om Bars and Booja Booja ice creams and chocolates as my naughty sweeter treats. Here are my favourite healthy sweet treats which I will be allowing myself on a few occasions. My absolute favourite sweet but healthy treat which I constantly ask Liam to make is his sugar free biscuits, they are sooo good. The recipe for these is here.
EXCEPTIONS
My only exceptions to the alcohol “ban” will be on celebrations. This will include family and friends’ birthdays and any immediate family or mine and Liam’s work success’. If I book some crazy amazing TV job…I’m going to drink a bottle of Champagne and possibly some chocolate dipped strawberries, there’s no question! Maybe this will be the perfect drive that I need to go and get some amazing jobs and this excites me a huge deal.
FITNESS
I am pretty into my fitness and always have been so to do exercise in general isn’t a hardship for me. I adore that sense of achievement you get after a bit of exercise. If you need some motivational tips to get out exercising check out my blog from a couple of years ago full of helpful tips. My fitness aims for this little project is to keep up with what I normally do which is 2-3 bootcamp classes a week and 2 5km runs and 1 6km run. Yet, I am also going to try and include a few longer 8 or 10km runs during the few weeks. I am even going to try and add in some fun activities that I can do with Liam like climbing, trampolining, gymnastics classes and long dog walks.

Are you on a quest to lose weight or get a little healthier this month? Have you got any tips to share?

FITNESS FRIDAY // ARMS

This workout is going to hit many parts of your stomach, including that pesky bottom section that can be really hard to work on.

DOWNWARD DOG PRESS UP
Much like in yoga, produce a gorgeous downward dog pose with a flat back. You are now going to do a press up, directing your head towards your fingers.

PLANK PRESS UPS
These are hard and get insanely tough as your arms get more and more tired with each circuit.

CRAB TOE TOUCH
This exercise will hit your arms and abs. With your knees bent, prop yourself up with your hands behind you. Kick your legs up one by one touching each foot with the opposite hand.

EXERCISE PLAN

Begin with a 5-10 minute speed walk to light run to build yourself up to a slight glow.

EXERCISE 1
DOWNWARD DOG PRESS UP
(30 seconds)

(30 seconds rest)

EXERCISE 2
PLANK PRESS UPS
(30 seconds)

(30 seconds rest)

EXERCISE 3
CRAB TOE TOUCH
(30 seconds)

(30 seconds rest)

REPEAT THIS 3 MINUTE CIRCUIT x3 TIMES

If you find this too easy, cut your RESTS to 20 SECONDS.
If you are still finding this too easy (well done!!) then add on a forth circuit.

VIDEO

This exercise plan has been formulated with help of an exercise professional, however it is always advisable to speak to your doctor before participating in a new exercise regime.

FITNESS FRIDAYS // ABS

This workout is going to hit many parts of your stomach, including that pesky bottom section that can be really hard to work on.

BRITNEY’S
When I was growing up Britney was my Queen and had abs to die for! I remember watching her working out with her personal trainer and doing these sit ups which I had never seen before. Her PT said it would work on the bottom of your stomach and banish that pot belly area. Straighten your legs up to the sky and anchor your arms down beside your to help you slowly lift your bum and legs up towards the sky.

BOAT TWIST
This is a “twist” on the twist sit ups you may be used to. Hold your legs up at a 90º angle off the floor and twist to each side with every lift.

TOE TOUCH SIT UPS
A bit like the ‘Britney’s’, straighten your legs up to the sky. This time you will reach up to touch your toes with every sit up, making you sit up straighter and higher than normal…ouch.

EXERCISE PLAN

Begin with a 5-10 minute speed walk to light run to build yourself up to a slight glow.

EXERCISE 1
BRITNEY’S
(30 seconds)

(30 seconds rest)

EXERCISE 2
BOAT TWIST
(30 seconds)

(30 seconds rest)

EXERCISE 3
TOE TOUCH SIT UPS
(30 seconds)

(30 seconds rest)

REPEAT THIS 3 MINUTE CIRCUIT x3 TIMES

If you find this too easy, cut your RESTS to 20 SECONDS.
If you are still finding this too easy (well done!!) then add on a forth circuit.

VIDEO

This exercise plan has been formulated with help of an exercise professional, however it is always advisable to speak to your doctor before participating in a new exercise regime.

FITNESS FRIDAY // LEGS

My legs are pretty strong from my basketball and dancing background yet I still found this workout tough. If your form is correct and you are squatting and lunging deeply you will work those muscles to their limits.

HIGH KNEES
This exercise may look simple and easy but if you do it properly it can be a killer.
Make sure your knees are as high as your waist and shoot your legs up and down at a super quick pace.

LUNGES
With a 90º angle at all points of your legs, produce deep sturdy lunges.

SQUATS
Make your squats deeper than you think, sticking your bum out and keeping your head up high.

EXERCISE PLAN

Begin with a 5-10 minute speed walk to light run to build yourself up to a slight glow.

EXERCISE 1
HIGH KNEES
(30 seconds)

(30 seconds rest)

EXERCISE 2
LUNGES
(30 seconds)

(30 seconds rest)

EXERCISE 3
SQUATS
(30 seconds)

(30 seconds rest)

REPEAT THIS 3 MINUTE CIRCUIT x3 TIMES

If you find this too easy, cut your RESTS to 20 SECONDS.
If you are still finding this too easy (well done!!) then add on a forth circuit.

VIDEO

This exercise plan has been formulated with help of an exercise professional, however it is always advisable to speak to your doctor before participating in a new exercise regime.

FITNESS FRIDAY // BASKETBALL FITNESS

I have been playing basketball since I was about 10 and was obsessed with everything America. I played basketball for Surrey and trained A LOT!! One of the hardest but most important exercises we constantly did in training was FOOT FIRE. It is absolutely agony if done right. The three exercises we are going to be concentrating on this week are great as an all over body exercise.

REBOUND SQUAT JUMP
For this exercise, you either need a basketball backboard or any wall.
Squat down low and as you jump up throw the ball up high against the wall. As you catch the ball squat down low.

SIT UP REBOUND
With every raise of your sit up throw the ball (any ball) directly above your head.
As the ball returns down catch it and slowly return to the floor.

FOOT FIRE
As I said above, this exercise is an absolute killer.
Squat down low, lift your heels off the floor and start padding your feet off the floor as if the floor is on fire.

EXERCISE PLAN

Begin with a 5-10 minute speed walk to light run to build yourself up to a slight glow.

EXERCISE 1
REBOUND SQUAT
(30 seconds)

(30 seconds rest)

EXERCISE 2
SIT UP REBOUND
(30 seconds)

(30 seconds rest)

EXERCISE 3
FOOT FIRE
(30 seconds)

(30 seconds rest)

REPEAT THIS 3 MINUTE CIRCUIT x3 TIMES

If you find this too easy, cut your RESTS to 20 SECONDS.
If you are still finding this too easy (well done!!) then add on a forth circuit.

VIDEO

This exercise plan has been formulated with help of an exercise professional, however it is always advisable to speak to your doctor before participating in a new exercise regime.

Sport Proof Your Make Up

If you are still on the New Year New Me fitness band waggon then let me share this sporty make up secret with you. I have found some make up that is designed specifically for your sporting needs. It claims to be waterproof and sweat proof therefore it should be perfect for even the toughest of sporting events. I am not saying that you need to wear make up when you are working out but for me personally I feel a little bit naked without some eyeliner and mascara on my lashes.

I think that when we are working out we should try not to wear any foundation as we do need to let our skin breath. I am pretty sure that the mixture of sweat and foundation do not mix well and is possibly a recipe for acne. This being said, I don’t think that there is any problem of having lustrous black lashes when we work out.

MASCARA

I love this mascara as the brush is thick and bushy and evenly catches all of my lashes. I have been wearing this mascara for a few months now every time that I work out. I wear it when I go to bootcamp and when I go for my morning run, often in the rain and it doesn’t budge. You won’t be sporting panda eyes with this mascara.
Buy the Eyeko Sport mascara here.

EYELINER

I have loved eyeliner ever since I can remember. I bought my first Rimmel Kohl eyeliner in secondary school and was addicted with the first pencil stroke. I haven’t looked back since. I have tried sooo hard to not be so addicted yet on days that I don’t wear it I think I look very sleepy. I have never had a waterproof eyeliner before so I was very excited when I found this and it works really well.
Buy the Eyeko Sport eyeliner here.

HOW TO TAKE IT OFF

With these tough waterproof make up products we need a good waterproof make up remover. Luckily (beware I am about to self promo ?) I testest lots for you back in October for the Daily Mail Online, including some Eyeko make up remover wipes.

6 Top Tips To Keep Motivated To Exercise And Be Healthy

We are already fast approaching April, the fourth chapter of the year and our “New Year, New Me” resolutions are likely to be waning. I often have days, sometimes weeks where I simply can not be bothered to exercise or eat healthily. Yet, after a binge heavy weekend I tend to be much more motivated come Monday morning. With my yo-yo in motivation over the years I have come to rely on these 6 Top Tips To Keep Motivated To Exercise And Be Healthy.

1. Inspiration Board
I am a strong believer in inspiration boards. A couple of years ago when transferring to a new laptop I stumbled across an old wish board with pictures of everything I desired in 2010. With a lot of wishing and mental desiring and hard work I managed to bag myself that Mini Cooper, Chihuahua and designer handbag. I believe the same could be done with your fitness goals. Whether you are trying to get more toned or more fit you can always make an inspiration board to remind you of why you are working out in the first place and to really hone your desires. For myself, I would like to get a bit more toned in certain areas. To keep me inspired I make a secret motivation board on Pinterest full of pictures of bodies I would quite like mine to be like and clothes I would like to wear when I have accomplished my goals. Bit weird and creepy but it definitely helps inspire you to remember why you are working out.

2. Healthy Competition
Are any of your friends or celebrities that you follow on social media constantly posting images or posts of their fitness successes? If you can’t beat them, join them. Use them as inspiration. Don’t feel defeated by their accomplishments, just feel inspired. Maybe, just maybe you could try and be even better and one up their fitness accomplishments. There is no need to brag about it, just keep it inside and feel fab-u-lous about your achievements, even if that was saying no to the last Rolo.

3. Clothes Shopping
There is no better feeling than heading off to an exercise class dressed up in new workout gear. Maybe spice up your outfit with some new bright tops. Sports bras are so pretty at the moment and it doesn’t matter that no one is going to see it, you know how pretty you look under your sports clothes and that feeling will shine from within. Check out my recent blog post on high street sports clothing or my SHOP where there are lots of gorgeous trainers that I am currently crushing on.

4. New Playlist
My favourite runs are when I have new music. I love to fill my iPod with a running playlist that is full of new uptempo pop music. If I want to stay out running for longer I listen to new music. I don’t care if people can see me but I often spend a forty minute run constantly singing along to Britney or Ellie Goulding. It lets your brain completely disconnect with your awareness to the duration or tiredness you may be feeling.

5. Buddy Up
For some people, working out with a friend or in a group of people can be more motivating and enjoyable for them. I personally don’t love the idea of relying on someone else to make sure I work out incase they can’t make a training session and then I may miss out as well, but I do sometimes quite like working out with others. I do love to go for a run by myself but if mine and my husbands diaries happen to coincide I love to run with my husband, but with this I just assume I am going running by myself and if he is free then that is an added bonus. I also go to my husbands bootcamp classes which I adore because it is a chance to be pushed by a teacher but also have fun with other friends and also make new friends whilst working out, yet not having to rely on someone else to make a certain class with me.

6. Mix It Up
As I mentioned above I love going for a run and to bootcamp classes. I find the best way to keep exercising regularly is to have lots of sports that you enjoy. When I go to a bootcamp class, the class is always different so my mental and fitness state is always challenged and excited. Try not to go for the same 5km run every time you exercise. Maybe mix it up with a different running route or even better, a twenty minute at home ab work out to some loud pop music or go and play a game of tennis with a friend, or go out for a bit of roller blading. Just try anything to prevent yourself from getting board.
I shared with you an example of the different types of exercises and why I do them in this blog post.

I hope my tips can help you keep motivated to keep fit and healthy. With even a little bit of exercise you will be pumping out those endorphins in no time and we all know what Elle Woods say’s about that..
“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” Elle Woods, Legally Blonde

Let me know of any other tips you can share with us all.

(Images: Tom Barnes)

A Models Exercise Regime

As a model it is part of my job to train hard to make sure I am in good shape.
Luckily I have always been sporty and enjoyed basketball, gymnastics, running and ballet to name a few so working out doesn’t tend to be a chore for me.
As an adult with some responsibilities I find it increasingly difficult to prioritise exercise.
To make sure I work out regularly I often have to wake up very early.
Below I have also outlined what my typical week of exercise looks like.
“A Models Exercise Regime”
I go to my husbands bootcamp classes Elevate Sport.
If I can’t make a bootcamp class because of work commitments I will do a workout at home from one of Liam’s workout plans.
…no one knows yet but he has some exercise and nutrition ebooks coming out soon and I have been his guinea pig.

Below are some images from a recent sporty test shoot where I got to wear some of my newest sports attire.
You can see how I got on and what I got up to at my test shoot on my YouTube channel.
Photographer: Rob Wilkinson
MUA: Sarah Heap

{Sports Bra: H&M}

When I was younger I was obsessed with Adidas, often channeling my inner Sporty Spice, even when I wasn’t working out.
I was a bit of a tom boy in my football and basketball shirts.
These days I like to wear the prettiest of exercise clothes which in turn motivates me to workout more.
A lot of sports companies now have such beautiful clothing that it is quite nice to follow your exercise with a cheeky brunch without having to get changed.
Even the high street have got on board, with companies like H&M and Primark having some gorgeous affordable sports clothing.

{Pink Sports Vest: Primark}
{Running Leggings: Nike}
{Trainers: Nike}

Megan’s Typical Week Of Exercise
“A Models Exercise Regime”

Monday – 45 minute morning bootcamp & 1hr evening bootcamp
Tuesday – Speedy 4km run
Wednesday – Rest day
Thursday – Speedy 4km run
Friday – 45 minute bootcamp & 1hr gymnastics class
Saturday – Slow fat burning 7km run
Sunday – Rest day

I have had personal trainer and sports therapist Liam Grimley ( @elevatesport ) explain why each of these sports work so well as a combination.

Slow aerobic runs makes your body build fat burning cells to make you a better fat burner. You burn mostly burn fat when you run at this intensity.

Fast runs help you to deal with lactic acid better as a runner, durging these runs you produce a bit of lactic acid, but you are allowing your body to deal with it. You burn a bit more sugar than fat when you run at this intensity.

Anaerobic workouts like Bootcamp are great for your strength and muscle tone and allow you to work on specifics like your abs and arms, which running does only very slightly. You burn a lot of sugar at this intensity and very little fat.

Gymnastics is a mixture; there is a lot of powerful, toning work in your floor work and jumping and flipping. It’s also fab for your body control / postural strength and your flexibility.

After all of these workouts your metabolism is revved up so that you keep burning energy, mainly fat, for many hours afterwards.

{Sports Bra: H&M}

I hope you have enjoyed my fitness blog post.
What workouts do you do?

Boxing Workout

After a week of social media all about the Victoria’s Secret fashion show I thought I would create a workout routine with Liam from Elevate to help us all get arms even the Victoria’s Secret angels would envy.
#trainlikeanangel
I was exhausted by the end of this work out and had aching arms and back for a couple of days
…in a good way.
Boxing is one of my favourite ways to exercise. It is exhausting and exhilarating.
It is also a great way to let off some steam after a stressful day.
Even if you don’t have someone to partner up with you can do shadow boxing with or without gloves.
Shadow boxing is when you just punch the air instead.

{Boxing workout You Tube video link at the bottom}

Boxing Exercise Plan – In association with Elevate Sport

Warm Up
3 minutes of skipping

Boxing
A 10 minute boxing combination
-jabs
-cross
-hooks
-ducks

Burpee Muscle Build Ups
-20 Squat Thrusts
-20 Squat Jumps
-20 Burpees

{Don’t forget to stretch your arms}

What I am wearing
Top – Nike
Jumper – Victoria’s Secret
Leggings – Nike
Trainers – Nike
Hair band – Accessorize
Boxing Gloves – Everlast
Skipping Rope – Sweaty Betty
Yoga Matt – Jack Wills

All Over Body Workout

Everyone knows that feeling of not having enough time to fit in a workout. Yet, we all know we will feel a lot better after a little bit of exercise.
Here is a quick and simple all over body workout you can do anywhere with no equipment or gym membership necessary.
In association with Elevate.

Warm Up:
Leisurely 5 minute run
Work Out:
x10 High Knee Step Ups
x10 Tricep Dips
x10 V-Sit Twists
(Make sure you stretch after your workout)

Thanks to Elevate for the workout routine
www.elevatesport.co.uk