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Getting back into a fitness routine

Our residential nutrition expert, Georgia, is always giving her advice and guidance on certain topics over on our Facebook Page. She’s regularly giving the low down on particular diets and their effects on the body & fitness, and we’re keeping all the writings here on our website for you to refer to when necessary!

Check out what she has to say below…

With the lockdown not looking like it’s going to be lifted any time soon, you may be feeling stuck in a rut. Well don’t worry, you are not alone, New Year’s resolutions down the drain, 10 thousand steps…more like 2k thousand and those extended Christmas treats just keeping on slipping into the food shop. The biggest mistake you can make here is obsessing over what’s happened/not happened, making yourself feel incredibly guilty and thinking the only way to make it better is to starve yourself and workout to the extreme. 

Extremely restrictive diets and intense workouts may seem like the best way to shift the lockdown and Christmas pounds, but this is unsustainable and will most likely result in burnout, binge eating, and weight gain long term. 

Start with small steps to ease yourself back into a routine, this could be a half hour walk, 10-minute HIIT workout, you can find a range of home workouts on our website, or just parking your car at the far end of the supermarket to get those extra steps in. 

Diet wise, it is crucial not to restrict yourself to extremely low-calorie or fad diets. This is not sustainable in the long term and can lead to various negative health implications such as nutrition deficiencies, distorted eating and fatigue. Try to focus on more nutritionally dense foods which make you feel good- give you energy, keep you full and don’t cause a spike in sugar levels which leads to a crash. These include foods such as lots of fruits and vegetables- fresh, frozen or tinned all count, wholegrains (brown bread, brown pasta, wholegrain cereals) oily fish (salmon, prawns, mackerel), try and stick to 3 meals a day as this help to build a routine and keep hydrated with at least 2 litres of water a day- you can try herbal/fruit teas or sugar free cordials. 

Focus on other healthy habits past diet and exercise such as:

  • Reduce time spent on scrolling on your phone- social media is great but sometimes it’s good to have a break. Try reading, cooking something new or having a pamper.
  • Work on your sleep schedule- for a lot of people, lockdown totally messes with sleeping patterns. There are many benefits of having a good night’s kip which impact all aspects of health (mood, energy, fitness performance and recovery etc). Here are my top tips for getting a restful night: get some fresh air in your bedroom/create a cooler environment, don’t go to bed too full or hungry, leave your phone out of reach, write down any thoughts or things you need to remember, don’t exercise too close to bedtime and avoid caffeine a good few hours before settling down (not only can this keep you awake but caffeine is a diuretic so can make you need the toilet through the night!).
  • Make time for a catch up with a friend or relative- this lockdown doesn’t feel like the first, zoom quizzes and socially distanced 1-1 sunshiny walks are out the window but it’s even more important during this time that we keep in touch, not only for our own mental health but others too. 

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