Looking to make a change in 2017? Fiona Adams asked some top nutritionists and fitness trainers to share their advice for a healthier new year
Nutritionist Jeannette Hyde, author of The Gut Makeover
Implement a 12-hour fast each night. It’s super easy: just note the time of your last morsel in the evening and make sure that the first food of the morning is a full 12 hours later. This is a neat way to fast without becoming ‘hangry’ (hungry and angry). It enables our gut bacteria to regenerate, leading to reduced hunger and the extraction of fewer calories from our diet – great for weight management. It’s also brilliant for the brain, which goes into housekeeping mode, repairing and renewing the cells and thus helping to reduce the risk of Alzheimer’s. And it costs nothing!
Stuart Taylor and Paul Fox of PerfecTone
The key to achieving health, fitness or weight loss is to set both short-term and long-term goals which are simultaneously realistic and challenging. Getting results, visually or in data, is the biggest motivation you can have. Lifestyle changes are the most effective. Set the target date for your first short-term goal at about six weeks after starting – far enough off to see results, but soon enough not to be daunting. Strike a balance and accept that you won’t be perfect along the way. With an 80:20 good to bad ratio, you’re winning. If you don’t take time to enjoy the journey, the only destination you’ll reach is Failsville.
Raymond Mouzon from Ram Fitness
When exercising we are all trying toachieve our targets, whether that’s training for a fitness event, losing weight, bulking up or generally maintaining what we have.
It is extremely important that you have as much FUN with it as possible – there are so many different training methods and variations to help you achieve your goals. Why not try boxercise, kickboxercise, circuit training, kettlebells or even trampoline fitness?
Nutritional therapist Angelique Panagos
Follow a nutritional rainbow. As part of a balanced diet we need to eat a variety of fresh fruit, vegetables, grains, pulses and legumes, in addition to proteins and good fats. Honour your body by nourishing it with a rainbow of richly coloured fruits and vegetables that are packed with phytochecmicals. Research shows that these can help protect us against disease, on account of their antioxidant, antibacterial and anti-inflammatory properties. There’s a reason mum always told you to eat your vegetables!
Zac Purchase, former Olympic rower and fitness trainer
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Zac Purchase with his silver medal from the London Olympics 2012
The one thing I’m advising all my clients to do in 2017 is to take some time for themselves – whether it’s just 10 minutes to be still and relax or a 40-minute stamina class. I want them to look after themselves.
Fitness expert Paul Cook
Four tips for a new you:
1) Exercise should be viewed as a positive in your lifestyle, balancing out the negatives, such as stress. The more effort you put in, the greater the benefits will be.
2) Take on a challenge. It focuses the mind and gives you a definitive timetable for achievement.
3) Are you tired or just lazy? Be honest with yourself. We can all make excuses, but if you want to see a difference in your shape, weight or fitness, you must make a change.
4) Porridge, salad, vegetables, meat, water: stick to these and you can’t go wrong. Sugar, alcohol, pasta, bread and chocolate will reduce energy, lower mood and make you gain weight.
Tom Farrow of Areté Performance
Consistent progress is king when it comes to training. With advancements in smartphone technology and apps, it’s becoming simpler to track day-to-day performance. Alongside support from fitness professionals, therefore, track performance variables to see what works for you.
Some apps to try:
- Elite HRV Utilises heart rate variability metrics to determine the state of your nervous system and guide you on how hard you should train on a given day.
- Polar Beat Keeps track of heart rate response with amount of calories burned.
- My Jump Measures jump height and is therefore an indication of power output – important at all ages.
- My Fitness Pal Tracks nutritional/calorific intake.
- Steps via Apple Health Monitors general activity, goals and progress.
Nutrition guru Sarah Zorab
Learn to balance your blood glucose levels. Make sure your plate contains all food groups in proportion: 50% non-starchy vegetables, 25% protein and 25% starchy carbohydrates. Don’t forget to eat breakfast: avoid sugary cereals and include protein such as an egg with wholemeal toast.
Check out our Health/Beauty Section for more expert advice on how to look fab and feel great
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