Top tips for getting into shape in 2015! New year… new me!

North Coast fitness guru Rachel Rudman shares her top tips for getting it back after December indulgence.

My top tips for getting into shape for 2015 are all about lifestyle and forming healthy habits and

routines that you can maintain over a long period of time. It’s all about finding a fitness routine that
you can fit into your busy schedule and being prepared w hen it comes to meal time in order to avoid
falling off the w agon. My top tips that I am currently implementing are as follow s:

Lemon water

There are an immense amount of benefits of drinking lemon w ater every
morning and even throughout the day. Every morning start your day w ith a hot mug of
water with half a lemon squeezed into it. Then w ait 15 – 30 minutes before you have
breakfast to receive the full benefits of this pow erful antioxidant. Lemon w ater is full of
vitamin C w hich helps to give your immune system a boost. It also aids digestion and helps
to flush out toxins. Lemons contain pectin fiber w hich assists in helping
cravings as w ell as giving you an energy boost.

Interval training

There have been many studies lately showing the benefits of a high
intensity interval training session. (HIIT) High-intensity interval training (HIIT) describes
any w orkout that alternates betw een intense bursts of activity and fixed periods of
less-intense activity or even complete rest. This type of w orkout is ideal for a busy
schedule as only 30 minutes of exercise four times a w eek is required. You w ill burn
more calories during a HIIT training session and not only that, but the effect of all that
intense exertion kicks your bodies repair cycle into hyperdrive. This means that you
continue to burn more fat and calories after a HIIT w orkout then you w ould doing a
long steady paced run.

Carb control

Currently, people are loosing w eight by completely cutting carbs and replacing
that w ith fats and proteins. How ever, w e need carbs for a healthy functioning brain. Fruit
and root vegetables contain healthy carbs and essential vitamins that w e need. We should
how ever limit the amount of carbohydrates w e take in on a daily basis. As a general rule, cut
all carbs after 2:00pm. When it comes to vegetables; if it grow s above the ground; it’s low in
carbs. If it grow s below the ground; it’s generally higher in carbohydrates. Balance is the key
to any healthy diet.

Read labels!

When it comes to food, try to eat things in their most natural state. When
looking at food labels; if you can’t pronounce an ingredient or don’t know w hat it is, stay
aw ay from it. Foods that are genetically altered can involve risks of unknow n toxins and allergens
never before seen in humans. Instead of using cook in sauces and canned food to flavour foods, stick to
herbs and spices. Spices such as paprika and chilli flakes. These spices are a great antioxidant and
promote healthy cell communication.

Fat free = chemical disaster. If a product such as milk or yogurt is labelled as fat free, you
can generally count on it being full of sugar. Jelly tots? Fat free. Sugar is not a fat. Sugar not
only add’s to your w aist line but also ages you! The breakdow n of sugars, called
glycation, damages the collagen that keeps skin smooth and firm
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These are my top five tips for maintaining
remember is that diet and exercise go hand in hand. You cannot have one w ithout the
other. Many w omen resort to crash diets w ithout the exercise w hich results in an even
higher increase in w eight over time. You need exercise in order to replace fat w ith muscle
and in turn speed up your metabolism.


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