Our Top 20 Health & Fitness Tips BE REALISTIC

1

Small changes over time can make a BIG difference. Setting expectations too high is the number one reason why many people lose motivation and focus. If you have never run before, a hour run on your first attempt will be torture and will probably put you off exercise for life. Begin with a 10 minute jog/walk (1min jog/1min walk) and then add a couple of minutes on each time. The same can be applied to weight loss. Measure your progress once a month period, rather than every week or day.

SHOP ON A FULL STOMACH

2

Sugary and junk foods will be a lot more tempting when food shopping on an empty stomach. How many times have you had to open the biscuits or eat a couple of cakes and that’s before you have even got home? And why not make simple changes whilst shopping, try wholemeal spaghetti or rice rather than the white stuff. This is perfect low GI food and tastes just as good, if not better. Don’t be tempted by the dangerous BOGOF offers. It’s cheap for a reason!

3

MIX IT UP

Bored of your treadmill and ab routine. Mix things up a bit! The fitness team are there for a reason. Ask someone for some new exercises or switch the treadmill for something else. Rowing can be an excellent alternative and is one of the most calorie demanding exercises out there. Or try a simple interval training routine. Why not try a 5min row, 5min bike, 5min cross trainer and 5min run/walk all after one another and you have a excellent 20 minute interval routine and some variety.

4

BALANCE IS KEY

For overall Wellness, we must remember that there are lots of elements that contribute. Exercise, nutrition and good lifestyle choices play a equal part in creating balance and positive Wellness. As we mentioned earlier, it is often small changes in each of the areas that overall can make the biggest difference

LADIES - GET ON THOSE WEIGHTS

5

Strength training is an integral part of any health and fitness routine. Women in particular should be following a good strength training routine. Lifting weights can build a toned, sculptured, feminine body and build stronger bones. But more importantly, it can really boost your metabolism, making you not only look great but feel great too. The amount of repetitions we do in a set is crucial to experience the benefits of weight training, so ask your personal trainer or fitness advisor for some advice. Focus on working your big muscles like chest, back, shoulder and Glutes (bottom).

IT DOESN’T HAVE TO BE AN HOUR

6

An hour exercising can be a daunting prospect for many people. And with busy schedules and other commitments, this can be another factor that leads to putting our exercise routine off. With a structured workout you can get a lot done in even 20 minutes.

THE DYNAMIC WARM-UP

7

As workouts get longer and more intense, it is even more important to commit to a good warm-up and cool down routine. Static stretches are really important at the end of our workout to help relax our muscles. At the start, why not try a dynamic warm-up. Have a look at the media page on our website for a video run through: (web link)

8

STAY OFF THE SCALES

Measure your weight by how you feel. Stepping on those scales everyday will not do your confidence any good. If you are following a good fitness programme, the strengthening of muscles may result in very little change on the scales as our body is getting stronger and fitter.

9 STOP EATING CRISPS The snack of choice for many people, are crisps. Misleading advertising may lead people to assume that crisps aren’t that bad for you. But a bag a day can soon have serious implications on weight gain. Although leading manufacturers now use sunseed oil in the cooking process, there will always be saturated fat consumed which all of us can do without. And it will give you greasy skin, so why do it.

10

SIGN UP

Having a target or goal is crucial for motivation and focus. Why not get signed up to a 2k, 5k or 10k to give you that extra discipline and focus you might need. The best resource for all types of charity runs and events in your area, can be found using the following link: www.runnerworld.co.uk/events/findevent.asp

11 POSITIVE PEER PRESSURE If you’re new to exercising, get a friend involved. Use each other as motivation tool and to give each other a push. Get a regular time in the diary for your gym session, walk, Pilates class or personal training session. If personal training is too expensive for you, share the session rate and it’s a win win all round.

12

PORTION SIZE

It is essential for healthy weight maintenance that you don’t overeat and that you are aware of what you’re eating. Portion sizes could be the difference from you gaining weight or losing weight. You should be eating small and regular meals throughout your day and they should be small enough to satisfy and not make you feel full or bloated.

13 YOUR HEART IS A MUSCLE Remember that you’re heart is a muscle. The stronger your heart, the more efficient it becomes, reducing blood pressure, improving recovery and allowing us to exercise for longer. Cardiovascular exercise is directly linked to increasing the strength of heart, so get that heart rate high and energy pumping.

14 PROGRESSION Try to change one part of your training regime every time you do it. This could be a rep, set, weight, distance, rest time, speed, more or less anything you can think of. This will keep your body guessing and help improve your fitness levels.

15 FEEL THE BEAT Music can be an amazing motivator and also help with focus and preparation. Carefully select a playlist that will get you through your workout. Then turn the music up and power through your session. Don’t let anyone interrupt you unless it is important (phone off)!

16

ENJOY IT

To sustain your new exercise routine you must enjoy it, else it will be hard to sustain. Health and fitness choices comes in all forms, from badminton with friends at your local leisure Enjoy it! centre, a bike ride with kids, a walk and a catch up with a good friend or weekly Yoga session at your health club. Try as many things as possible until you find options that are right for you.

18

WRAP UP WARM

No one likes being cold, so always wrap up warm and then remove layers as need be. If you’re starting a new running routine, invest in some light thermal gloves and hat, so you can focus on your running, rather then thinking how cold you are. A good warm-up can make all the difference in preparing your body for exercise and keeping your body warm throughout it.

19

SWEET TOOTH

17

Chocolate can be many people’s downfall with the battle of the bulge. A good tip to take away those cravings when you get them, is to chew gum. After that, the thought of eating chocolate will probably be not so inviting. But sometimes we do need a little bit of chocolate, so be disciplined, think about your portion, and just have a little to satisfy your craving. Hopefully over a few weeks the craving will dramatically reduce.

PUSH YOURSELF

Whether its endurance or strength training it can be a alien feeling to many people. When we put our body through certain stresses it may feel unnatural or sometimes uncomfortable, especially if you’re new to a routine. But you will be amazed what you can do with a little determination and focus. And you will no doubt start feel better for it too!

20 BE A MOTIVATOR You have done the hard part, now it’s time to spread the word. Friends and family are often the first to recognise a positive change in mood and appearance. Tell people about your journey and inspire others to get healthier and fitter. You can be an inspiration!!

For more information about OUTCAST Fitness or to book your first session, please contact:

Email:

[email protected]

Phone:

07782 336410

Web:

www.mikekitchen.co.uk