FITNESS247 NEWSLETTER – MAY 2012
Hi Everyone,
How have you all been? I hope to find you fighting fit as we head very quickly into summer! Can you believe it?
This month’s newsletter is packed full of training tips, how to shift those last few pounds for Summer, advice on how to spring clean your workout and what foods are best for rehydration.
Summer is around the corner!
So when was the last time you changed your fitness routine? Do you continue to do the same things? It’s time to supercharge your fitness as we are weeks away from summer, travelling abroad and revealing ourselves in shorts and bikinis! If you have reached a plateau in your workout I have some great tips to get you in shape in a matter of weeks.
It’s never too late. On average we should lose between 2-4lbs per week, so it’s realistic to lose half a stone within a month.
SPEED IT UP!
If your cardio involves you using the treadmill, cross trainer or bike at a consistent aerobic level, then it’s time for a rethink. Working in shorter intense bursts will burn so many more calories, gets you fitter and the best news is – you will continue to burn calories at least 30 hours afterwards because you pushed yourself harder!
LIFT WEIGHTS
It is a fact – lifting weights or doing a Body Pump class can help you lose weight and shape up quickly. We burn more calories in this type of workout as our bodies are working against a resistance. Good technique and weight selection will get you amazing results. The current Body Pump release has 800 repetitions in its workout – more than 4 times that of a regular gym session.
INTENSIFY THE PLANK
The plank is the near perfect core exercise. Instead of doing over 100 sit ups, perform the plank as it will be more beneficial to you in the long run. It engages more muscles than a regular crunch, you can challenge the plank by moving arms and legs and it’s fantastic for improving posture.
START THE DAY THE RIGHT WAY
The success to weight loss is to make sure we are not missing breakfast. Fuel your body from the minute you wake up and keep topping up every 2-3hrs. Try and include some form of protein in your breakfast like an omelette or some bacon and mushrooms and see your energy levels last until lunch. For a quick fix in the morning grab a shake.
REST AND RECOVER
Your exercise routine is important, but are you getting the rest your body needs in between workouts? On average we should be getting 8 hours sleep per night for our bodies to recover post-exercise. Our bodies repair themselves during this time and not getting enough sleep can cause all sorts of problems. Overtraining can lead to injuries and being too tired to perform at your best which can result in a complete burn out.
Ways to relax and unwind after a workout are a massage, a warm bath and listening to some chilled out music.
FOOD FOR THOUGHT!
Staying hydrated is important for us all. Recommendations are geared towards us drinking 6-8 glasses of water per day.
If you are fed up drinking your daily allowance have a look at the foods below which you could take instead.
Cucumber – Is made up from 96% water and cleanses the body. Best eaten raw on its own or in a sandwich and can also be added to fruit juices.
Melon – Bursting with Vitamin C and E and is great for targeting bloating. Melons have high water content and are quickly digested so therefore they enter the body faster, hydrating you quicker.
Peaches – This fruit is great for detoxing your body. Full of Vitamin C, they offer a powerful antioxidant to your skin health.
Strawberries – This fruit offers the same as the others above plus pain killing properties. Strawberries can satisfy a sweet tooth and can also speed up metabolism.
Tomatoes – Made up from 90% water. Great addition to smoothies and fruit juices and contain more Vitamin C than any other fruit. Tomatoes have been found to be most beneficial for many inflammatory conditions.
I hope you enjoy reading this month’s newsletter.
Please contact me at info@fitness247.co.uk if you have any questions on exercise, health and nutrition.
Until June!
Vivienne