I’m sure you’re aware that it takes two to three months to really start to notice a change in the body after you have started an exercise regime and/or made changes in your diet. This means that NOW is the time to take action if you’re serious about that glam dream dress you want to get into for the office Christmas party!
So this week I want to take a look at some practical fitness and health tips that can see you well on your way to a MERRY Christmas!
Here is my top five:
1. Healthy Lifestyle – get into a routine of moderate activity 5-7 times per week and up to 30 minutes a day – this makes a positive contribution to our overall health by helping reduce those unwanted risks of obesity and heart disease. We are talking; walking, swimming, gardening and golf to name a few - you need to be feeling warm and slightly out of breath at times.
2. If you struggle to fit this into your daily life, have a closer look. Can you walk or cycle to work or the train station? Get off the bus or train a stop early? Or why not get up every 30 minutes or so if you are seated for long periods either driving or sitting at a desk to stretch your legs and get a drink? Take the stairs instead of the lift – EVERY time Try standing up during telephone calls. All these will contribute to a healthier, in shape version of you.
3. How many times have you heard ‘eat a healthy balanced diet’?. Do you really know what that means? How can we measure healthy balance? Food diaries are an excellent way of tracking what we eat. On a clean sheet of paper write down every day of the week (rows) and include 3 time slots for each day (columns) say 6am-11am 12pm-5pm and 6pm-11pm. Write inside the sections what you ate during that time period – as you go along so you don’t forget or get things mixed up. Once you have completed a week, take a good look. Better still send it to me at firstname.lastname@example.org and I will review it for you and provide some feedback. A lot of the time, we think we are eating healthy when in fact the opposite is the case.
4. Exercise to boost fat burning potential – Yep. This is the high intensity stuff you might have heard people talk about. Put simply you need to be well out of your comfort zone to achieve this. High intensity interval training is becoming the norm and it is sooooo effective whether it be cardio (aerobic) or resistance (weights) this can really give your metabolism a boost if you get it right. For the runners amongst you include 30″ sprints followed by recovery jog then repeat until you reach your capacity. If you are using weights. Pick a few exercises that work each of the bodies muscle groups and rotate them as many times in a designated period say 20′make sure the weights are challenging you with a few reps to go. Obviously it is important to ensure the activity is appropriate for you. Pregnant and post natal mums need to be cautious and check with a professional (that would be me) on what’s appropriate.
5. Fat burning potential from foods – Yep. Here is a list of foods that will ‘pack a punch’ to your metabolism and fat burning potential when taken regularly in the diet:
Anchovies (although watch the salt content)
Green & Black Tea – read labels, select only pure herbs – avoid caffeine
Eat salads with vinegar based dressing to reduce any insulin response, it also helps you feel fuller more quickly. Stop eating when you feel full.
Keep these spices in a dark cupboard and replace after six months so they are fresh.
So that’s my first top five, just to get you started.
I hope you find it helpful, if you’ve any questions please contact me at email@example.com.