KEEPING FIT OVER THE SUMMER

Dear Boxercise participants,

As the August Summer holidays fast approach, I will be both loving you, and leaving you for a few weeks while I head abroad. But don't despair, you can keep yourself fit and in-shape over the Summer month until I return. Here are my Top 10 Keep Fit Tips for you....

1. Exercise for at least 30 minutes per day. I know it sounds alot, but simple things like walking, running, cycling and swimming is all that is needed.

2. To keep those arms in shape for Boxercise, try some push-ups. You can do them on your knees or toes.
Aim for 3 sets of however many you can start with, e.g. 3 sets of 10. Rest for 60 seconds between each set.

3. Love them or hate them, squats and lunges are great for your legs, and tones up the bum, hip and thighs.
If you are attempting squats, make sure your feet are placed slightly wider than shoulder width apart. Toes are pointing forward. When you squat, stick your bottom out like there is a chair behind you.
If you are attempting lunges, make sure you have both depth and width with your feet positioning so you don't lose your balance. The best way to measure this is to stand with your feet shoulder width apart, then take one leg straight back.
As you lunge down, your knees should be at 90 degrees.

4. Keep the abdominal plank going. It's a great exercise to strengthen your core muscles. You can do them on your toes or your knees. Make sure you keep your body in a long line, keep your bottom in line with your hips, and keep that belly button pulled in. Remember to never arch your lower back.

5. If your focus is on improving your fitness, you need to be breathing heavily when you exercise. Not to the point of collapsing of course, but to a level in which you know you are working hard and pushing your limits in a safe way. You need to get the heart and lungs working beyond their comfort zone.

6. Keep eating lots of fruit and vegetables, and some carbohydrates for energy such as rice, potatoes and pasta.

7. Make sure you warm up before you begin exercising. You need to do something to increase the blood flow to the working muscles to prepare them for exercise. Some light stretches are also recommended.

8. I always like to put the emphasis on stretching at the end of the workout. It helps the body recover and return back to its normal resting state. Stretching will help minimise muscle soreness, break down any lactic acid, and slow down the heart rate.

9. Remember to always exercise at an intensity that feels comfortbale for you

10. Always stop doing something if it gives you any pain, discomfort or doesn't quite feel right.

Goodluck, have a warm and relaxing Summer. See you in September......