Out & About Autumn 2018

FITNESS - VICKI BROWN

If you’re looking to lose weight, make the right choices for your mind and body, says VICKI BROWN, and make sure friends and family know so they can support you

tempting you with options that you want to avoid. Avoid those who you know are unsupportive until you are in a stronger position. Professionals Getting help from a professional can give you knowledge, direction and support. Guidance can help you stay on one path rather than moving from one

Body and Mind The link between looking after the body – via exercise and good nutrition – and looking after your mental wellbeing is vital. Even if you do everything ‘right’ in one area if the others are neglected you may find yourself getting nowhere. Paying attention to all of these elements can improve your overall wellbeing. Self Help This is the big one. Putting yourself first (even if it’s just sometimes!). Think about what is stopping you? What stops you achieving your

to another and back again. Remember consistency and

structure are important and there are many approaches which can work, but with scattered knowledge you can find yourself being inconsistent. A professional should be able to guide you along an appropriate path for your goals and the lifestyle that you want to have. Asking for help is a sign of strength, everyone can benefit from support. Tips to progress your workouts n Breathing: your breathing may be holding you back. Make sure you are not holding your breath while you work out. Meditation or yoga may also help you become more aware of your breathing, this will also help relaxation and mental wellbeing. n Technique: Check that you are using good technique during exercise, then try different training methods to make an exercise progressively harder as you find it easier. For example, the plank – if you start with a kneeling plank, move n Changing your nutrition: if you track what you are eating you can see what changes produce the best results. Generally, you want to lower calories to lose weight and increase calories to increase mass. Manipulation of calories can have a massive impact on energy levels, physically and mentally. n Weight Training: Change your weights – if you have been using the same weight for many sessions, completing the same number of reps, make a change. Increase the reps or the weight. n Classes: Try the harder progressions in a class you already do or try a new class. on to a full elbow-toes position, you can move on to your hands, then walking and alternating hand-to-elbow tap.

health and fitness goals? It is probably you – you are the one who decides whether or not to workout, to run further, to choose what you eat. It’s easy to look to others and particular circumstances and blame that person or thing, but ultimately you have a choice. Sometimes, you may feel like you are being fussy, but if you have a goal that you want to achieve, put it first and see the effect it can have. Not everyone is supportive and this can make it harder to follow through. Stand strong. Put your health and wellbeing first, your personal goals shouldn’t be taken lightly and you should not be discouraged by others who don’t understand. How to make it easier? Make a plan and remove choice from the day to day. n If you have social events, take these into account. n If you need to complete a workout, find an alternative time to complete it. n If you have specific dietary requirements, check the menu before to see what you can eat – phone the restaurant and ask if they could do you something different. Or take your own food with you – this may seem over the top, but if your priority is making progress towards your goals, go for it. n If you want a more relaxed approach, you will find it is a more gradual process. It’s about changing your lifestyle. Whatever you choose it’s about you prioritising what you want. Friends and Family It is important to have the support of friends and family. Tell them what you are doing so they can encourage you. If they know what your goals are they can make sure they are not

Vicki Brown runs: LiveFitNow, Wash Common, Newbury. Telephone: 07879 447829. www.LifeFitNow.co.uk

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