Advice by: Body and Mind
WITH Christmas fast approaching a gym in the Isle of Man has warned that now is not the time to start crash dieting.
In the run up to the party season many women are keen to slim down to fit into their party dresses but the fitness instructors at Body and Mind Ladies Fitness Centre have said that any last minute dieting must be done sensibly.
The instructors have said that there is time to make changes and have recommended some last minute healthy eating and excercise tips.
Diet:
It is important to eat regular balanced meals and regular snacks to help keep energy levels up. For inspiration they have suggested five simple options for each meal:
Breakfast
- Porridge, with a handful of nuts or raisins or mixed berries
- Scrambled egg on rye bread or wholemeal toast
- Muesli with natural yoghurt and fruit
- Wholegrain bagel with smoked salmon and low fat cream cheese
- Berry smoothie
Lunch
- Grilled chicken and rocket salad
- Steamed tuna steak with selection of roasted veg
- Homemade vegetable soup
- Baked sweet potato with tuna and cottage cheese
- Raw veggies with hummus and pitta bread
Dinner
- Chicken breast with steamed veg
- Pasta and homemade sauce with green salad
- Grilled salmon served with rocket leaves, balsamic vinegar and olive oil
- Vegetable stir fry
- Grilled chicken with vegetable cous cous and green salad
Snacks
- Handful of fruit and nuts such as apricots and almonds
- Apple, pear, or mixed fruit
- Homemade smoothie
- Peanut butter on ryvita
- Yoghurt and honey
Drinks
- A minimum of two liters of water each day
- Hot water with lemon before breakfast
- Detoxifying fruit, peppermint or green teas
Excercise:
As well as eating sensibly the fitness instructors at Body and Mind Ladies Fitness Centre have recommended the following simple exercises for a last exercise blast to ensure you are the 'belle of the ball'.
- Tricep dips to a ttack "bingo wings"
Sit on the edge of a chair with your palms each side of your hips and your fingers hanging over the edge. Walk your feet out a little so that your hips are off the chair. Keeping your knees bent lower yourself until your elbows are at 90 degrees and your upper arms are parallel to the floor. Use your arms to raise yourself up and continue to raise and lower yourself.
- Shoulder press to define shoulders
Sit on a fit ball (if you don't have one just stand) with your feet on the floor shoulder width apart. Take a light weight (if you don't have any weights use two litre bottles of water) in each hand keeping your elbows in line with shoulders. Push weights up and over your head straightening your arms. Return to the start position keeping your tummy braced and balancing on the ball.
- Bicycle crunches for a strong core
Lie flat on your back, arms bent, hands placed beside your head. Bring your opposite elbow to your opposite knee keeping both feet raised off the floor at all times in a bicycle motion.
- Stomach crunches for a washboard stomach
Lie flat on the floor with legs at 90 degrees in an L shape. Place your hands on your thighs and aim for the tips of your fingers to get to your toes. Keep your neck in line with your back by focusing on something on the ceiling.
- Press-ups for all a strong chest and arms
Try doing full press-ups - even if you only manage a few (as you get stronger these will increase) then drop to your knees and do half press-ups.
- Squats to tone legs and bum
Standing feet shoulder width apart, with your arms out in front, lower your bottom as if you were using it to shut the car door. Keep all the weight in your heels and drive back up to the start position. Remember to keep your spine in natural alignment.
- Inner thigh leg lift for perfect pins
Lie straight on your right side pulling your abs in. Place left leg on the floor at right angle to your body. Keep the right leg straight and bend your foot towards you. Rest your head on your right hand. Place your left hand in front of you for support and raise your right leg as high as is comfortable. Keep your leg straight and foot parallel to the floor. Hold then lower your leg two inches from the floor. Repeat lying on your left side.
The above exercises should be done every day. Combine them with 30 minutes of cardio exercise such as running, spinning, skipping, or a brisk walk and you will be the belle of the Christmas ball.
Body and Mind Ladies Fitness Centre offer five week fitness boot camps from £69. For more information on the Body and Mind Ladies Only Fitness Centre click here.
