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As the holiday season approaches, many people feel a little intimidated about shedding the layers and wearing a swimsuit or bikini. This is one of the busiest times of year for us personal trainers, and it’s worth doing some preparation work to your body before your holiday, for self-confidence if nothing else!
Diet:- And no I’m not going to say “go on a diet”! Just try to reduce the amount of sugar ingested on a daily basis and replace simple carbohydrates with complex carbohydrates. To minimise water retention, decrease salt intake. Cut out highly processed foods and increase the amount of fruit and vegetables consumed. Try to start this regime 4 weeks before your holiday if you can.
Exercise:- Try to incorporate 3-5, 20-30 minute cardiovascular (raising the heart rate) activities during the week. This could be swimming, cycling, jogging….even dancing. It needs to be something enjoyable and what gets your heart racing! Also, undertake some resistance (load bearing) exercises to sculpt and tone the body. Ideally, do an “all over body” program to target multiple areas, especially the larger compound muscles. These could include;
• Squats (for the legs, bum & tum)
• Push ups (chest, arms, shoulders & tum)
• Glute bridge (bum, back & tum)
• Tricep dips (arms, upper back)
• The Plank (tum)
• Travelling lunges (legs, bum, tum)
• Toe reach (tum)
• Side bends (waist)
For full information on getting your beach body and to receive a FREE program sheet, visit www.inspiredbycarly.co.uk and register your details via the Contacts page.
Happy, healthy holidays!!
Carly Humphreys-Surry (Personal Trainer)
Follow me on Twitter – @CarlyHS_yourPT