We spoke to Wellbeing Director, Louise Day and Nutritionist Judy Watson from Champneys to find out their quick fix tips for ramping up your health and fitness levels with minimum effort.
Quick lifestyle fixes
- Turn your commute to work into a work out. Cycle to work, jog if you're close enough, or get off the train/bus a few stops earlier and walk the rest of your journey.
- Multitask on the treadmill. So 10 minutes of cardio/sculpt by holding a 3-5 pound dumbbell in each hand and set the speed to a brisk walk. As you improve, work up to doing four-minute sets.
- Instead of a normal lunge, do the lunge with twist as it's a great core exercise that builds lower body strength and improves balance. Doing this while holding and rotating a medicine ball from right to left engages the quads, glutes and core.
- If running is your way for exercising, increase the speed of your running strides - not their length - to get faster. Your foot should always land under your body rather than in front of it. Push off with the toes of your rear leg for propulsion.
- Add wall sits to the end of every run which will strengthen quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with feet shoulder-width apart then squat until knees are bent at 45 degrees. Hold for 30-60 seconds.
- Intensify your squats by doing them as normal, only holding a heavy object whilst doing so. It doesn't necessarily have to be dumbbells, you can find something around the house.
- Hit the floor and don't worry about missing out on your favourite TV show. Crunches, bicycles, Russian twists, leg lifts and planks are all great exercises to do whilst watching the TV.
- Drink warm water with lemon juice in the morning to aid digestion and reduce bloating throughout the day.
- Add 4 brazil nuts to your fruit snack during the day to fine tune your blood sugar levels. They will give you a great burst of energy.
- Swap bread at lunchtime for oat cakes to reduce post lunch tiredness.
- Trade a glass of wine for pure pomegranate juice to keep hydrated. This will also support your cardiovascular health.
- Have a glass of water 1 hour before you go to bed to support liver detoxification which is proactive between 11pm and 3am.
- Consume a banana before exercising to increase your training capacity. The starch in the banana releases cortisol which will enhance your training levels.
- Post workout include a protein source with a banana such as a handful of nuts.
- Consume a complex carbohydrate at your evening meal such as quinoa, millet, sweet potato or wholegrain rice. These foods are converted to glycogen which fuels the muscles for a more productive training session the following day.
- Add a great source of protein to your dinner with foods such as salmon and chicken to enhance muscle repair and fatigue.
Champneys and the Pink Ribbon Foundation are inspiring the nation to get fit this summer. For more health and fitness tips, follow @champneys #inspireTHEnation
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