With summer just around the corner those fitness commitments we've been making all year can suddenly feel like a harrowing reality. But fret not, we've drafted in internationally recognised fitness expert and TV Presenter Jessie Pavelka to give you his tips on how to get in shape in time for the sunshine.
Jessie has already taken us through the paces during a muddy bootcamp session, so we can vouch first-hand for his effective training methods!
The biggest hurdle is actually starting.
Don't sit around waiting for it to be a perfect day. Get up and get moving, even if you don't feel like it. Another thing to focus on is do something every day. Even if it's just going for a brisk walk or signing up for an event like Race for Life so you have a goal. Exercise/movement holds you accountable and you're more likely to make better decisions with your food and in life in general if you give yourself the gift of movement.
Here are three bite size additional tips that can be incorporated into your daily routine.
1 | Eat more fish – fish is a great protein source that is low in saturated fat and high in omega 3. It's good for brain and heart health and overall fitness.
2| Add variety and color to your plate
3| Consistency with your exercise and your food is key, but remember to rest.
Cardio is the key to weight loss.
I am also a huge fan of resistance training which doesn't necessarily take off the pounds, but rather adds lean muscle mass to make the body more efficient in its BMR (Basal Metabolic Rate – the rate at which we burn calories at rest). For all the female exercisers out there – don't be afraid to pick up a weight.
If you are looking at toning up…
Resistance training with alternating HIIT and LISS training is a great way to gain and keep lean muscle mass and tone the body.
Your diet is a part of your fitness regime.
They came as a package deal. Why would we sabotage all of our physical hard work by putting food in our body that completely negates and disrespects all the sweat and commitment that we have put into our exercise?
Physical changes can be appreciated because we can see them. It's easy to lose weight, but to make those internal changes - to lose that emotional weight – that takes some inner work.
Here are three simple ways you can start working on the real, inner you:
1| Pay attention. Look at your daily routine and pay attention how you feel. Look at what your triggers are and learn from yourself. How can you do things differently to feel better and become better
2| Remember, sometimes you just have to close your eyes and take a deep breath. Most of us breathe shallow. Remember to breath deep into the lower diaphragm/gut
3| Be grateful. In your weight loss journey. Look back at where you started and appreciate where you are today. Most people have been through so much. You are still alive, still breathing and still able to do all those things you have been talking yourself out of.
Get active early in the morning
Even if it's for just 15 minutes. A selection of simple body resistant exercises such jumping jacks, squats, torso twists and push ups can give you amazing changes over time. I'm a fan of HIIT (High Intensity Interval Training) which is extremely effective for those who don't have much time. And these type of workouts can be done anywhere.
Find your motivation
Sometimes you have to just push through and make yourself move. You may not want to but your body will thank you for it and you have to be aware of the great feeling you get out of exercising. That will push you forward to make it a lifetime habit.
Don't forget that exercise means different things to different people. Some like extreme exercise, some just a good hike. Everyone is different, but if you want to make changes then you need to challenge yourself and build your routine.
If you want change, you have to do the work!
Jessie Pavelka is supporting Cancer Research UK's Race for Life. Join the Pink Army and take part in one of 300 nationwide 5k, 10k or Pretty Muddy events, enter now at raceforlife.org