We caught up with Virgin Active personal trainer Alexis Fletcher to get her fitness tips and tricks to achieving body confidence.
A lot of people are pushed for time whether it’s work or education – do you have any quick workouts that could fit into the busiest of schedules?
Yes, there are no excuses – all you really need is ten minutes and the motivation to jump up and down fr this amount of time. Check out this workout on my blog for a quick but effective routine.
What one piece of equipment do you think people should own?
A kettlebell! See my workout here.
What do you find is the most effective type of exercise?
Plyometrics – this type of exercise involves quick explosive movements designed to increase your speed and power, and can really pep up your physique.
What food are best pre and post workout to stay energised?
Pre-workout – a banana on wholemeal toast and a black coffee. The banana for potassium which can drop when sweating, toast for slow release carb energy and coffee for an extra boost!
Post-workout – a quick and easy snack is a piece of high GI fruit such as pineapple to bring blood sugar levels back up – plus this is the best time to have fruit or sugars as it burns off quicker. Some fat free natural yoghurt is also great for putting protein back in your system.
For those that struggle sticking to a healthy eating plan – do you have any tips?
Start your day with a hot water and slice of lemon – it boosts your metabolism for the rest of the day and is great for detoxing. Avoid sugar – especially for breakfast, so no sweet cereals, juices or jams. This will help control your blood sugar levels and stop you craving naughty things later in the day. Stick to unprocessed foods and fill up on as much dark leafy green veg as you can. If you’re going to eat carbs go for complex carbs such as brown rice and sweet potato.
Preparation fora holiday body will have started for some – any tips to achieving body confidence on the beach?
Along with a healthy diet, drinking lots of water and daily exfoliation and moisturising – I recommend a boot camp workout to get you beach ready in no time.
What are your fitness and nutrition ‘dos’ and ‘don’ts’?
In fitness – mix it up. Even if you dedicate just ten minutes a day, make sure you do something different so you don’t get bored. Make the most of the outdoors – it’s so easy to chuck on your running shoes and pound the pavements. If you want to burn fat make sure you do resistance and weights – don’t believe the myth that this will make you bulk up! Warm up and stretch properly – this is so important to avoid injury and aches and pains. If you struggle to find the motivation get a gym buddy or personal trainer – you’ll never regret working out (but you may regret not doing!)
With your nutrition – don’t get obsessed with fads and diets. Try and make changes that are part of your lifestyle rather than following a strict plan. Try cutting out one bad thing a week – so this week avoid refined sugar, next week alcohol etc. and see how much better you feel and how your skin looks. You’ll find it easier to resist temptation from then on. But make sure you allow yourself cheat days every now and then – you have to enjoy life! Overall just have a good balance of diet and exercise – it’s good for your heart if nothing else and makes you sleep better, look younger and live longer!