Shape Up…
Everyone looks forward to their holidays, booking days out, buying new clothes and going on that bikini diet to look good, writes Tracy Hargreaves
However, once we return, we’ve usually put on the few pounds that we shed pre vacation and with the next big celebration around the corner – Christmas – now is a good time to get back your shape post-holiday, to make sure you can get into that little black dress.
The good news is, you don’t need to join a gym, there are things you can fit in around your lifestyle. HIIT training is a good way to increase your heart rate, boost your lungs and lose weight. Twenty minutes of interval training at least three times a week should be easy to slot into your routine and you will soon feel the benefits.
Start with high knees – sprint on the spot, bringing your knees up as high as possible.
Step springs – find a 6-12 inch high step and place one foot on the step and quickly alternate feet to keep your heart rate up.
Sumo squats – with your feet slightly more than shoulder width apart, with your hands held out in front of your chest, sit down into a squat position with your upper legs parallel to the floor. Hold for two seconds and push back up to standing, squeezing in your bum and thighs.
Ab cycle – lie on your back with your hands behind your head and raise it and your shoulders off the floor with your lower back firmly pushed into the ground. Quickly raise your knee to the opposite elbow and alternate in a cycle motion.
Press-up – start in a plank position and lower your chest to the floor to the count of three before pushing yourself up to the starting position.
Each of these exercises should be performed for 60 seconds between three and five times and rest in between for 30 seconds.
Nutrition – eating healthy is just as important as exercising regularly and can be done easily without the dreaded diet. While you’ve treated yourself to ice creams, beers and pizzas on holiday, now is the time to swap. Make sure you have breakfast but avoid sugary cereals. Porridge with almond butter and berries or scrambled eggs with avocado will fill you up. If you need to snack, then try hummus and carrots or sliced apple with peanut butter. Eat protein such as salmon or chicken with lots of green veg and dark green salad, drink plenty of water throughout the day and try and cut down on the alcohol.
Just by changing a few things in your lifestyle you will find you have lots more energy, it will boost your mood and you will lose those inches. So, go on – shape up!
