Top 10 Tips:

1: Get a health check

Embarking on a healthier lifestyle requires a few basic checks to ensure that you are safe and ready.
Blood Pressure and Resting Heart Rate tests can be done either by your GP or at your initial gym consultation/induction.
Further tests, done in the gym, will specifically enable you to see if your health and fitness goals are successfully being achieved as your programme progresses.

2: Spend Wisely – Invest in YOU!

There are no magic pills or a wand to wave; the only way to get fit and healthy is through motivated exercise adherence and good nutrition. + a good pair of trainers and a motivational Personal Trainer are definitely the way forward!

3: Build a strong foundation

The body is a master adapter, but for safe effective results, the basics must be in place.
Cardiovascular (aerobic) training (running/walking/cycling/rowing/dancing etc) increases the body’s efficiency, not only improving heart and lung function but also increasing your metabolic rate, and ability to burn fat.

4: Flex those muscles

Resistance exercises are essential for everyone, not just weight lifters. Lifting weights increases your metabolic rate so increases fat burn. Also, more importantly, especially for women, it increases bone density, strength and power.
Technique must be 100% correct for safe and effective exercise, to avoid risk of injury.

5: Condition your core

Good core stability supports your entire body, ensuring muscles and joints are in the safest, strongest, most effective position for any exercise. Your balance, co-ordination and agility will improve as will your posture, and lower back pain can be reduced.

6: You are what you eat

Your internal health is equally as important as your external health, and it is the food you eat that is your fuel, hence input quality and your output performance will match.
A balanced, wholefood diet, eating little and often, with plenty of protein, unprocessed carbohydrates and good fats are all essential. Within your Personal Training programme I will encourage you to keep a food diary and will advise on diet.

7: Hydration, hydration, hydration!

The human body is 2/3 water, and muscles are around 75% water composition; a drop of just 3% fluid levels can cause a 10% drop in performance levels. A healthy intake to avoid dehydration is 1.5-3l/day.
Sports drinks rehydrate you quickly during exercise for a fast energy source, but if you have eaten properly prior to exercise, you should not need this option and should stick to plain water.

8: R&R

Quality rest and relaxation leads to your optimum mental, physical and emotional state. It is whilst resting that your body grows stronger, regenerates and repairs itself from daily demands, including exercise. Managing a consistent body clock (ideally 7-8hrs sleep/night), not exercising or eating a large meal within 3hrs of going to bed and avoiding caffeinated drinks, including alcohol, and stimulants such as smoking, and practicing correct deep breathing, all help the body towards optimal well-being.

9: Supplements??

All the nutrients, vitamins and minerals that the body requires to function optimally can be obtained within a balanced diet and good hydration, so eat a variation of organic, unprocessed wholefoods, including lots of fruit and vegetables.

10: All about YOU!

As a Personal Trainer and Nutritional Advisor I can plan an effective exercise programme and diet plan for you, but the drive and motivation to make this a long-term lifestyle change for the better and achieve your own personal goals is ultimately down to you.
Make a positive long-term lifestyle choice for a happy, healthy future, and stick with it!