Summer is almost upon us. It’s just around the corner, which is why most of us are still hitting the gym in order to get ready for the beaches.
But how important is exercise alone in achieving our holiday physique?
What other things are vitally important but often ignored when it comes to preparing our bodies as best we can for those summer holidays?
And how on earth do you find time to fit it all in?
Spa Manager Sasha Fillaudeau talks through three important factors to consider when changing your lifestyle for a better body.
You may already be familiar with some or you may never have heard of any of them; either way, it’s all about a balanced mind and a balanced diet if you want to achieve any of your dream body goals.
- Hack Your Food For The Week
Every heard of “Food Prep Sunday?”
Neither had I until I started looking into the lunch boxes of the Hale super elite. I used to get up each morning and throw oddities into a bag and call it my dinner, or I would try and purchase food on my food shop with making a packed lunch in mind.
That was always my intention anyway. It never worked.
I’d buy pre packaged pasta salads all of which were high in salt, high in sugar and full of fat. It was either that, or skip a meal – which is just as bad.
Then things changed; I was introduced to food prepping.
It’s a big thing amongst the gym folk. Eating regularly, cooking in bulk and weighing out portions so that your diet is controlled and you know exactly what your about to eat.
It’s usually clean food like salmon, chicken, and dark leafy greens, but food prepping is also perfect for people with busy lives – not just those looking to bulk up or be keen gym bunnies.
Diet is so important when you’re trying to lose weight; exercise alone just won’t cut it.
When food prepping, there are some simple rules to follow:
- You need plenty of Tupperware.
- Don’t get scared of flavour; mix it up with different herbs and spices. Getting bored of boiled chicken is inevitable.
- Try and hit your macros for the protein, carbohydrates and good fats.
Once you get the hang of it food preparation, it takes the guess work out of what to eat during the day so you will be less likely to grab something unhealthy along the way.
2) Get Your Beauty Sleep
“A good night’s sleep is a dream recipe to lose weight” reports the Daily Express – but you never really believed that did you?
And yet, people who get around eight hours sleep a night reduce their stress levels and double the chance of slimming down.
Resting is also important for muscles. They get fed in the kitchen and ripped in the gym, but the true building takes place in bed. Those late nights take their toll on the body and don’t give it chance to do the important work.
And if you don’t rest your mind properly, you won’t perform to your full potential when you’re tired.
Taking time to sleep and relax helps you to re-focus and repair, but if you’re the kind of person who struggles to relax in the evening there a few different things that you can do to get a good night’s sleep
• Cut out caffeine after 5pm
• Stop watching television 1 hour before bed and try reading a book instead
- Start a beauty regime before you sleep that helps you to relax
- Try removing your make-up and performing your own facial massage
- Warm the oil in your hands first and take a few deep breaths of the oil
- Use ESPA Soothing Bath Oil in your bath before bed and then apply the soothing body oil all over the body
- The body oil contains sandalwood, rose geranium and frankincense to gently ease tired, stressed bodies
3) Don’t Forget The Exercise
Exercise alone won’t do it – but it still plays a vital role. No lifestyle change would be complete without it.
But, you can still personalise it to your tastes and ability.
A general rule of thumb is that one minute of vigorous intensity activity is about the same as 2 minutes of moderate-intensity activity and that 150 minutes of exercise per week is recommended for the average person aged 19-64.
The most effective method for fat loss, hands down, is high intensity interval training otherwise known as HIIT.
HIIT training is a technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.
This type of training gets and keeps your heart rate up and burns more fat in a shorter time – perfect for those on the go lifestyles.
More Energy, Better Body
So now let’s imagine you have your diet and exercise sorted, you’re resting and you’re feeling great.
You probably have more energy and more time to enjoy yourself.
Now it’s time to laugh.
A good strong laugh for 10-15 minutes a day increases weekly energy consumption by up to 280 calories. Laughing also releases endorphins that make you feel good and help reduce pain.
So laughing is perfect alongside a gruelling gym session, but maybe not at the same time; it just might look a bit mad!
So to get your summer body, plan your food and make it clean, sleep, laugh and love!!
I know I will.