5 Summer Holiday Tips To Stay Fit

by Keith Tucker | Jul 31, 2018 | Exercise For Optimum Health, Weight Loss and Performance, Health and Fitness Fundamentals

5 Summer Holiday Tips To Stay Fit

So, it’s that time of year again! Summer holidays!!  We’ve all spent months desperatly trying to cut out junk food and hitting the gym every day to get fit and get that summer body that we all want.  But as soon we reach that all important holiday, we just let go and  all of our hard work goes down the toilet!

Don’t get me wrong, your summer holidays are for relaxing and ejoying yourselves, but does that mean we sacrifice all of our hard work?  Here are 5 summer holiday tips to stay fit and keep that body you have worked so hard for.

Here are some tips

Photo by Marion Michele on Unsplash

1 – Plan good nutrious snacks – Make some homemade protein bars, fruit and veg sticks and hummus, nuts and

non-processed meats.  When on holiday we tend to go for the cakes and pasties, preparing healthy snacks will make a huge difference to your waisteline while you’re away.

2 – Stay hydrated – Drink plenty of water, staying hydrated is very important, especially if you’re travelling to hotter climates.  Choose smoothies and fruit and vegetable juices (if available) to help, and avoid any fizzy drinks.

3 – Be flexible with exercise – You may not be able to continue with your usual fitness routine, but squeeze in short sessions in where you can.  Find a spot and do a 15 minute Yoga session or HIIT session, if possible take small weights and a yoga mat.  Instead of lazing around on the sunbed for the entire holiday, add in a few activity’s or excursions.

4 -Choose healthy meals – It’s easy to go crazy at the buffet table, but make sure you eat a healthy balance of meat/fish, fruit and vegetables.  You don’t need to be 100%, have some treats too but everything in moderation.

5 – Remember you are on holiday, and we all need to relax, so do what you can and again, everything in moderation will help you keep that body you’ve been training for before you’re summer holiday began.

Enjoy the summer everyone!

Keith

Fat, But Fit

by Keith Tucker | Jul 23, 2018 | Exercise For Optimum Health, Weight Loss and Performance, Health and Fitness Fundamentals

Fat, but fit …

It’s amazing what you can convince yourself! Last year, I worked out twice a week, I watched what I ate (most of the time) and I could keep up in most gym classes, but I never saw physical results. I told myself I was in the “fat but fit” category, that I tried my best and I had to accept that I was a round person. But the truth is I was cheating myself; “fat but fit” is not a thing.* **

I was used to seeing pictures of myself looking bloated – and, to be honest, I was rarely self-conscious about it; I don’t mind how I look! But then I turned 30 … The dreaded phrase “the clock is ticking” started to rear its ugly head in conversation and I hate to say it, but my clock really did start ticking! I knew that if I wanted children late in life, I needed to make sure I was healthy for the long haul. It was time to make some changes and getting a personal trainer was first on the list.

I set up my first session, and showing up for it was the hardest part of the journey!

I worried that I would be completely out of my depth, but I forced myself to go. We did a full body scan to see my starting point, which, unsurprisingly, was pretty dire – mind you, my hero of a trainer didn’t flinch once! We didn’t set any specific goals; my aim was to get into healthier habits long term, rather than losing a set amount of weight. But from the first scan, there were a few obvious things that I could address: my body fat, my resting heart rate and my muscle mass.

Then on to the workout! This was a bit of a shocker. I may have been able to keep up in the occasional Zumba class, but 30 minutes of HIIT with my trainer had me gasping for breath, like a fish out of water. He had me flinging around ropes, squatting, jumping and worst of all … the mountain climbers. But I left feeling good because I knew the only way was up. In the end, despite being red in the face from a combination of embarrassment and exhaustion, I found it fun!

It’s getting addictive …

Initially, I found that having a trainer waiting for me to show up made putting off my workouts much harder. Letting down myself was easy, but letting down somebody who turned up for me was much more difficult. But gradually, the reason for my motivation changed from guilt to enthusiasm … I took a photo the day of my first session, and another one two weeks later; seeing the initial results gave me a huge boost. My waist began to re-emerge and my face was visibly slimmer. I used that positive energy to fuel myself further. I’ve walked to the gym in the pouring rain, turned up with the worst hangover of my life and even trained with a stinking cold. Every time I saw a tiny improvement, I felt more motivated to turn up.

As I’ve continued to train, the thing I’ve appreciated most is the constant guidance. I used to feel like I pushed myself when I went to the gym, but having an expert on hand to tweak my form here and there makes an enormous difference. Now I know when I do 50 squats, they’re actually working and I’m not putting in energy to a movement that isn’t giving me results. My trainer has put a lot of effort into giving me variety, and when something is really fun, he works it in more often. I found out that I love boxing – and not just because I get to swing punches at the guy barking orders! It’s hard, really hard, but it’s fun to discover that I am capable, I can improve and I’m not a lost cause!

Six weeks later …

I had my second body scan and if I’m honest, I was a little disappointed; I lost 8lbs of fat (I was hoping for much more), but I had also gained 2lbs of muscle. One thing I was really happy about was that my resting heart rate went from 91 bpm to 65 bpm; I felt like that was a sign of dramatic improvement in my innards! But that thought process is a sign of improvement psychologically, too; I wasn’t focusing on the negative – I saw the positive result and ran with it!

So, 8lbs down and still many lbs left to shed, I’ve started the next round of sessions. I might not be fat but fit, but I do feel fat and strong! I’m more determined than ever to keep my positive attitude, keep improving and keep training!

Hayley x

Guest Blogger

* https://www.bbc.co.uk/news/health-40921856

Fitness Solutions For A Hot Weather Problem

by Keith Tucker | Jul 12, 2018 | Exercise For Optimum Health, Weight Loss and Performance, Health and Fitness Fundamentals

Fitness Solutions For A Hot Weather Problem

I think we would all agree that it has been hot hot hot, not that I’m complaining I love the sun but it sure does make it harder to get my workouts done. Desparately trying to complete a workout in high temepratures is no fun, so what are fitness solutions for a hot weather problem?

Working out in high temperatures can cause a lot more stress on the body resulting in serious illness so here are a few tips to help you keep going with your fitness routine.

So how do you keep fit in this heat?

• No your limits –  You maybe super fit if you exercise every day but in the heat you may find that you start to struggle a lot sooner than you would you ususally expect too.  Don’t push it, listen to your body and stop if you start to feel faint, have chest tightness or generally start to struggle to complete your usual routine.
• Train first thing in the morning –  Make your workout a morning one before it really starts to heat up, the longer you leave it, the harder it will become to get it done.  It also helps set you up for the day, and will boost your motivation.
• Train indoors –  If you normally go for a run or play an outdoor sport, try changing things up a bit.  Try an indoor workout,  if you have access to a gym maybe try a class or create a your own weight training circuit.  If you don’t have access to a gym train at home in your living room.
• Try a low impact workout – If you usually do high impact training try something lighter.  Perhaps yoga, pilates or maybe go for swim.
• Hydrate, Hydrate, Hydrate – Make sure you are getting your 7 pints of water a day as well has plenty during and after your workout.
• Choose your clothing wisely – No heavy t-shirts or thick shorts, make sure you wear breathable light fabrics to help keep you cool.

Well I hope this helps you out! Enjoy the sun, but remember train safe.

Keith