Vicky the resident teapigs nutritionist has put together ten top fitness tips to get us all moving in the new year. For those of you who have christmas on your hips ( like me!) these should help.
Off you go....
Top 10 Fitness Tips for 2009. For easy, effective quick success
Without the Gym
Without diets
Without time-consuming routines
TIP 1: SO YOU WANT TO GET FITTER? Make sure you know and write down WHY.
When you set goals, understand something much more important than the goal setting itself, it's the: WHY do I want it? You want motivation in our life. It comes from feelings. The easiest way to succeed in life is have a deep reason WHY you want to improve your fitness.
TIP 2: SHARE IT OR DO IT WITH A FRIEND, BROTHER, SISTER, PARTNER..
This is accountability. You are far more likely to achieve your fitness goals and be consistent with fitness if you tell someone else about it or find someone close to you will want to do the same. A support 'buddy' will make you more accountable to genuinely take action to achieving those goals plus they will want what's best for you. They will be the people who will dramatically impact your ability to achieve and maintain those goals.
Tell them what you are doing and each step you are taking towards those goals.
TIP 3: TRACKING FITNESS
One of the most powerful tools you can use - jot down how much and what you eat and what actions you take each day to 'move the body' or get fitter. Log what you do, duration, enjoyment level, and who you did it with.
TIP 4: EAT A HIGH FIBRE, QUALITY BREAKFAST
FACT: skipping breakfast or eating a poor quality breakfast means you will store more fat. Your metabolism (how quickly you burn calories) slows down, your energy levels dip up and down and you feel more stressed. Then it leads to cravings later on throughout the day. Set yourself up with a good cup of Teapigs, Lemongrass which is so refreshing coupled with an egg and toast and piece of fruit.
TIP 5. SHORT, INTENSE BURSTS OF FITNESS IS BETTER THAN LONG, SLOW BOUTS
Short bursts of strength training are the key to lean, toned bodies.
It is time efficient, keeps fat off and decreases the susceptibility to gain fat (along with good nutrition).
Intensity is key and you are far more likely to burn lots more calories with a good set of squats than a 45-minute aerobic class. Push-ups, Squats and lunges in a circuit style have a very high energy consuming demand from both muscles and the neurological pathways (nerves signals to muscles). More so than performing a slow jog or a low intensity aerobics class which barely increases the heart-beat.
TIP 6: CHOOSE THE BEST TIME FOR YOU..
Your body doesn't mind when you exercise, it's more important that you do rather than procrastinate about when. Many find the early morning best as it's easier to stick with your programme by working out before the day begins. Others find it helps them to relax and 'switch' off from their day by working out straight after work. We all have 'optimal' times of day, find out when you would be most likely to complete your workout.
TIP 7: USE MUSIC TO MOTIVATE.
Research has shown that music really motivates us - download your favourite tracks onto an Ipod or MP3 or make your own 'fitness mix' to inspire you when you go for a run, swim or workout. Music helps us to push through tough workouts or make a run more interesting.
Use the beat of the music to get into a rythmn and help you focus on your fitness programme.
TIP 8: CONSISTENCY
Be consistent.. but don't stress if you miss a workout or two. You can always find time to squeeze in a quick workout and something is better than nothing!
TIP 9: FIND OUT YOUR FITNESS PERSONALITY.
Do you prefer to get fit with a group or club - are you social or would you prefer to workout on your own. Are you a self motivator or do you need the guidance of a coach to support you? Tune into the type of person you are and then choose the best most enjoyable way to get fit and inspired. That way you are more likely to keep it up!
TIP 10: EXPERIMENT AND EXCITE.
If you found last year you fell off the fitness bandwagon - opt for a different approach to getting fit. Find an activity - a new sport or experiment with different exercises or follow a new programme. Look at entering an event and then work out a plan of how you can get fit for your event. This is a powerful, exciting motivator and means you will have something to train for.
YOUR COACH
Vicky Warr is a Prenatal and Post Natal Fitness Professionals and YMCA-accredited personal fitness trainer. She is also a Nutritionist with over nine years' experience specializing in women from brides, mums to be and new mums. She is founder of the 'Beez Kneez' Fitness & Nutrition programmes, consultant and writer for Fit Future, a nationwide youth fitness initiative and a regular contributor to BBC radio, LBC radio and the Daily Mail. She is fitness consultant for Mothercare.
For exercise programmes for Mums to be and articles, visit:
Vicky's website: www.beez-kneez.co.uk. Or ask a question on her blog; www.shapeupmama.blogspot.com.
She also offers online prenatal fitness training. These are all quality, affordable fitness programmes you can do in the comfort of your own home with the online support of a prenatal personal fitness trainer. Recently she has launched the Fit Mum to be and Fit Mum and Baby group fitness sessions.
Leave a comment