5 Tips for a Simple Summer Workout

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Sydney-based Fitness Coach, Camilla Bazley, shares her 5 tips on five tips for getting your fitness back on track with a summer workout.

It’t not too late to ressurrect your New years Fitness Resolutions.

“I’m back to square one”, you hear that little voice in your head say… Well, the good news, you are not!

It’s time to reframe how you look at things, appreciate how that so-called “blowout” brought to you create timeless memories with friends and family, but also the opportunity to reset, recover, and set NEW goals for yourself moving forward. Follow these 5 simple steps to getting yourself back on track.

1. Reset a healthy eating pattern:

This means being organised. Prepare your weekly lunches and dinners for this first week. It’s a great way to kick those little sugar and indulgent food habits to the curb after the break. If you have any leftover salad or meats from family BBQ’s, then use them in your lunches and add some fresh spinach and lettuce leaves to bulk them back up. If you need to take it another step further, then order some premade meals to take the guesswork out of it. Most importantly, DON’T SKIP MEALS.

Just because you may have overindulged does not mean you should skip your breakfast and lunch for the week ahead to try and “undo” the damage, or burn it all off. This will hinder your ability to get back on track and cause possible metabolic issues leading to binging energy decrease, and further fat storage. Always remember the 5 P’s, Prior Planning Prevents Poor Performance!

2. Lock in your exercise routine:

Not because this burns calories, but it can help you regulate your appetite, and get you feeling GOOD about yourself again.

Get your diary out, lock in those classes like they are important meetings that you CAN’T back out of. Book a Personal Training session with your trainer to get right back into action and form a plan of accountability with them. Tee up your friends for a couple of group sessions too, whether it’s a weekend bush walk or an evening spin class instead of a catch up over wine.

3. Detoxify your mind and body:

Partly placebo effect, partly biological. Schedule in a yoga class to cleanse your mind, ensure you have a few cardio-based sessions so you feel like you have really worked hard and got your heart pumping whilst working up a sweat.

Book yourself in for an infrared sauna to enhance blood vessel dilation to improve performance and recovery whilst training, reduce any inflammation from irregular eating, and increase your bodies fat-burning capabilities.

4. Set new goals:

Remember, it’s important to always set new goals. Working on a quarterly basis can be a great way to stay on track. When is your next holiday, next fun run, next performance review at work? These are all great short goals, and stretch goals to then work towards.

From Christmas to Easter, quite often it’s a large focus on just cleansing and getting back on track after a very social summer, but Easter through to Spring is a time to really focus on more strategic and meaningful goals. Here in Australia, it’s a great way to stay accountable through those cooler months of winter.

Write your goals down, make a plan with your Personal Trainer, and then start framing how you can achieve these. It’s important to always stay “hungry”.

5. Out of sight, out of mind:

Clean out that closet… or in this case pantry. If you still have a lot of junk food lying around the house. Get rid of it. Take the opportunities for self-sabotage out of the equation. It doesn’t mean you need to waste it and throw in to the trash.

Why not bundle it together with a group of friends, or work colleagues, and donate to your local homeless shelter. There are plenty of less fortunate people in the world who could have their day lit up by a simple treat like a gift of chocolate, and while you are giving them something, they are also giving you the feeling of gratitude, a full heart.

So remember, to get back on track after your Christmas Indulgence and feel like you’re rocking your best summer body, get organised, re-energised, and find your army of support, but most importantly, don’t beat yourself up. Life is about living, growing, and experiencing.

Try this HIIT workout to get you feeling toned, bouncing with energy, and feeling your best self for the summer days ahead!

TABATA

  • SKIPPING
  • BARBELL SQUAT PRESS
  • DEAD BALL SLAMS
  • MOUNTAIN CLIMBERS
  • KETTLE BELL SWINGS
  • BOX JUMPS (OR STEP UPS)
  • DUMBELL RENEGADE ROWS

*WORK THROUGH EACH EXERCISE ON A 20 SECOND EFFORT TO 10 SECOND REST RATIO.  HAVE 30 SECONDS REST IN BETWEEN EACH NEW EXERCISE. BLOCKS WILL TAKE 4 MINUTES EACH TO COMPLETE.

It’s time to reframe how you look at things and give yourself the opportunity to reset, recover, and set NEW goals. Camilla Bazley – Personal trainer + Run Club Director – @Coach_Camilla
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Rebecca Wilkinson

CONTRIBUTOR

Say hello to Bondi Beauty's Beauty Columnist. Rebecca is a pescatarian, who may yet become vegan. She loves all things beauty, health & travel with a weakness for coffee. If she's not answering her mobile - it's probably because she's trying out the latest beauty craze like ice baths or rubbing smashed avo on her face. We know, what a waste of smashed avo. Reach out to her with your beauty questions.

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