J'AIME SEPTEMBER 2021

you are ready to challenge your body and will be
able to cope with the different exercises and intensity
levels.
So what is the recommended amount of exercise?
Well the NHS recommends following these basic
guidelines:
Strengthening activities that work all the major
muscle groups (legs, hips, back, abdomen, chest,
shoulders and arms) at least two days a week;
To do at least 150 minutes of moderate intensity
activity a week or 75 minutes of vigorous intensity
activity a week;
To spread exercise evenly over four to five days a
week, or every day;
To reduce the time sitting or lying down and to break
up long periods of not moving with some activity.
This nicely leads me on to my seven favourite tips
to take control of your health and fitness goals and
smash them this season:
Establish a ROUTINE!
Start with exercises you like. Make it FUN!
Seek expert SUPPORT.
Join GROUP sessions for that extra support and
motivation (if possible).
Be KIND to yourself.
Try and find a training BUDDY.
TRACK your progress.
DRINK MORE WATER AND CUT BACK
ON ALCOHOL, SAYS RAUL
4. POSTURE
This is one that doesn’t always spring to mind
when contemplating health and fitness but I really
do believe it is a vital contribution in becoming
the fittest, healthiest versions of ourselves. Many
studies have shown that poor posture can cause
problems with fatigue, circulation, arthritis, mood,
musculoskeletal dysfunction, jaw pain, breathing
efficacy, headaches, sexual function, and shoulder
and back pain.
These issues really highlight just what a massive
effect correct posture can have on keeping our
bodies in optimum condition. Some of my favourite
activities that are not only fun to do, but also help
improve posture are yoga, pilates, body balance and
tai chi.
5. AVOID ALCOHOL CONSUMPTION
Yes, this is a tough one for many of us, especially as
the summer slips away and the cold, dark nights start
drawing in, but alcohol has such a massive impact
on our health that we just can’t get away with not
contemplating it.
The following extract from the NHS website has
really helped some of my clients put this point in
perspective:
“Did you know a standard glass of wine can contain
as many calories as a piece of chocolate, and
a pint of lager has about the same number of
calories as a packet of crisps? So, if you’re trying
to lose weight you need to think about what
you are drinking as well as what you are eating.
Drinking four bottles of wine a month adds up
to a yearly consumption of around 27,000kcal
which is equivalent to eating 48 Big Macs per
year. Drinking five pints of lager each week adds
up to 44,200kcal over a year, equivalent to eating
221 doughnuts.”
Is evident that we have to consider liquid calories
as part of the equation when discussing nutrition
and leading a healthier lifestyle. For weight
management, especially when embarking on a
weight loss journey, it’s fundamental to count
them in your daily calorie count intake.
For any further help or support on maintaining or
improving your health and fitness, or to join any
of our group fitness sessions, please feel free to
contact me at raul@ambitionpt.co.uk or via
social media @ambitionpersonaltraininguk.
I wish you all the best with your autumn health
and fitness journey.
www.jaimemagazine.com
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