SHAPING UP: The best way to get yourself back into exercise after five months off
Most parents find it really difficult to maintain a healthy routine throughout the 6-week Summer holidays, but with the schools closing on 23rd March due to the Coronavirus, parents are going to find it even harder this year!
If you’ve been struggling to maintain a healthy routine over the last five months you may be tempted to go to extreme measures to undo the damage, but the truth is a few smart, reasonable adjustments you can actually stick with, can get you back in shape in no time.
So, with 7-days left until most schools re-open here's some tips on how to get started:
Don't Beat Yourself Up
You don't need to get back from a holiday and "work off" what you ate. You don't need to do two-hour cardio sessions. You don't need to have negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this way of thinking. Just get back into your old workout routine as soon as possible and get into a positive frame of mind.
Start Eating on Schedule
Each day, eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximise your metabolism, regulate your blood sugar and insulin levels, and level out your appetite.
Drink More Water
Water supports optimal metabolism and can curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 litres a day.
Cut Back, But Don't Cut Out Carbs
Cutting out carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back.
Get Back into A Workout Routine
The sooner you get back into a workout routine the better. However, don’t burn yourself out at the start. You don’t need to workout for hours on end, and you certainly don’t need to workout every day of the week. Start with short workouts, three to four times a week, and then build it up as you improve your fitness again.
Give Yourself A Kick-Start!
I have an online fitness programme starting on 7th September; 14-DAY SHRED, THE SUMMER RE-BOOT.
The 14-Day Shred is best known for helping people get their motivation back with exercise and diet.
And this one is absolutely perfect for people who want to get back on track after a long time off exercise and healthy eating.
Whether you’ve been on holiday and gained a few lbs, or you’re out of routine with the kids being off school, or you’ve simply indulged in too much food and alcohol over the lockdown months, then this programme will get you back on the wagon!
During the 14 Days you will get your blood sugar levels under control, start burning body fat and feel less bloated, your clothes will fit better and you’ll be full of energy, and it will help change your mind-set and get you more focused on your goals than ever before.
This is what you get: Meal Plans - designed to fuel your body, increase your energy and get you burning body fat.
Shopping Lists - already done for you to save you time; Recipes - easy to follow and require less than 20 mins prep time; Workouts - The daily workouts are very short (10 minutes) but target all of the main areas where you hold on to stubborn fat. Accountability and Motivation - you'll be in a group with other people doing these meal plans at the same time which gives you extra motivation; Support - you'll get access to the private group on Facebook, where all of the content is delivered. I'll be there throughout the programme to support you whenever you need it. For more info go to www.eastcoast-fitness.com/14dayshred