The Secret To Achieving Your Weight Loss Goals, Safely With Alvine Nina
Are you on a quest to safely achieve weight loss and discover effective workouts?
AYBL Athlete, Alvine Nina uses her platform to help educate others on their journeys to safe weight loss and effective workouts (especially for your glutes!). So, in this exclusive interview we asked her all the need to know questions to provide you with valuable insights and guidance on your fitness journey.
Empower yourself with Alvine’s advice and discover the secrets to reaching your goals with confidence and ease.
What does your typical weekly workout split look like?
My typical weekly workout split includes a mix of cardiovascular exercises, strength training, and flexibility exercises. For example l might engage in cardio activities like running, cycling, or walking for at least three to five days a week. Additionally, incorporating strength training exercises, such as weightlifting or bodyweight exercises, two to three times a week help me build and maintain muscle mass. And l always stretches after my sessions to improve flexibility and prevent injuries.
What do you typically eat in a day?
My daily diet consists of a variety of nutrient-dense foods to support my weight loss and overall health. I Focus on consuming lean proteins (chicken, fish, tofu), whole grains (oats, quinoa, brown rice), plenty of fruits and vegetables, and healthy fats (avocado, nuts, olive oil). I am mindful with my portion sizes and I also try to avoid processed foods, sugary snacks, and excessive amounts of added sugars and saturated fats. I always stay hydrated by drinking plenty of water throughout the day.
What foods do you recommend to aid weight loss/support a calorie deficit diet?
When aiming for weight loss or maintaining a calorie deficit, it's helpful to choose foods that are low in calories but still provide satiety and essential nutrients. Some examples include leafy greens, broccoli, cauliflower, lean proteins like chicken breast or fish, legumes, and low-fat dairy products. These foods tend to be high in fibre, protein, or both, which can help keep you full and satisfied while consuming fewer calories.
What exercises would you recommend to aid weight loss, in line with a calorie-deficit diet?
In line with a calorie-deficit diet, a combination of cardiovascular exercises and strength training can be effective for weight loss. Cardio exercises like running, cycling, swimming, or HIIT workouts can help burn calories and increase overall energy expenditure. Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help build muscle mass. Muscle requires more energy to maintain, so having more muscle can boost your metabolism and help burn more calories even at rest.
What exercises are best for ‘toning up’, again in line with a calorie-deficit diet?
To "tone up" while following a calorie-deficit diet, the focus should be on strength training exercises. Resistance training helps build lean muscle, which can give your body a more defined and toned appearance. Include exercises like squats, lunges, push-ups, rows, and planks to target different muscle groups. We have to remember that achieving a toned look also involves reducing overall body fat, so maintaining a calorie deficit and engaging in regular cardiovascular exercise is essential.
What are some common misconceptions about weight loss?
Some misconceptions about weight loss include the belief that crash diets or extreme calorie restriction are the best methods to lose weight. However, sustainable weight loss comes from making long-term lifestyle changes, including a balanced diet and regular exercise. Another misconception is that certain foods or supplements can magically burn fat. While some foods can support weight loss efforts, there is no "magic bullet." Weight loss requires consistency, patience, discipline and creating a calorie deficit.
What else can you do to achieve weight loss, safely?
Besides diet and exercise, other factors can contribute to safe weight loss. Prioritise getting enough sleep, as insufficient sleep can disrupt hormones that regulate appetite and hunger. Manage stress levels through practices like meditation, deep breathing exercises, or engaging in activities you enjoy. Surround yourself with a supportive community , friends, family or seek professional help, such as a registered dietitian or a personal trainer, to guide you through your journey.
What measures should you put in place/bear in mind to ensure you work towards your weight loss goals safely?
To work towards your weight loss goals safely, it's important to set realistic expectations and be patient with the process. Rapid weight loss can be detrimental to your health and lead to muscle loss instead of fat loss. Instead, aim for a gradual and sustainable weight loss of 1-2 pounds per week. Listen to your body's cues and make adjustments if needed. Stay consistent with your exercise routine, but don't over do it.
Why is it important that everyone tailors their goals/journey specific to them?
It is crucial for individuals to tailor their weight loss goals and journey to their own unique circumstances for several reasons. Firstly, everyone has different starting points, body compositions, metabolisms, and health considerations. What works for one person may not work for another. Tailoring goals allows individuals to set realistic and achievable targets based on their own needs and capability. Secondly, individual preferences and lifestyles play a significant role in sustaining long-term success. By personalising their journey, individuals can choose exercises and dietary approaches that they enjoy and are more likely to stick to over time. This increases adherence and makes the process more enjoyable, leading to better outcomes. Additionally, tailoring goals and journeys helps promote overall well-being and mental health. It encourages a positive relationship with food and exercise by focusing on self-care, body positivity, and self-acceptance. Embracing individuality and uniqueness fosters a healthier mindset and reduces the chances of falling into comparison traps or unhealthy habits.
What message would you like to share with our community to help them achieve their goals?
My message to the community is to embrace your own journey and prioritise sustainable, long-term changes over quick fixes. Weight loss is not just about reaching a number on the scale; it's about improving your overall health and well-being. Focus on creating a balanced lifestyle that includes regular physical activity, nourishing your body with wholesome foods, and practising self-care. Set realistic and achievable goals that are specific to you, considering your starting point, preferences, and limitations. Remember that progress may not always be linear, and there will be ups and downs along the way.
Be patient, stay consistent, and celebrate small victories along the journey. Seek support from a community of like-minded individuals who can provide encouragement, motivation, and accountability. Surround yourself with positive influences and seek guidance from professionals, such as registered dietitians or personal trainers, to ensure you're on the right track. Above all, remember that your worth is not determined by the number on the scale. Love and appreciate your body throughout the process, regardless of its size or shape. Focus on creating a healthier and happier version of yourself, and the weight loss will become a natural byproduct of your commitment to self-care.❤️
Your journey to safely achieving your weight loss goals is crucial in paving the way for a healthy fitness journey and lifestyle. With Alvine's invaluable tips and tricks, we hope you find the inspiration and motivation to keep pushing forward and achieve your goals.
Alvine wears one of our newest shades, green, in our best selling Balance V2 collection.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.