Christmas is just around the corner so too liven things up a bit, this month Amanda has put together a brilliant fitness challenge based on the well known song ‘The 12 Days of Christmas’. Each ‘day’ is made up of a different exercise performed with the corresponding number of repetitions plus the previous day(s) exercise. For example, day 3 would be bent over row x 3 followed by squat and shoulder press x2 and ending with burpee x 1. The workout will continue to build on itself and end up with you completing all of the exercises at once. We recommend that you watch Amanda’s instructional video before you try this for yourself.

Feel free to adjust these to suit your ability and fitness level- you can perform the routine in one session or spread it out over the full 12 days if you wish. Listen to your body and follow Amanda’s instructional video to ensure you are performing each exercise correctly.

So grab your dumbbells (or a couple of tins of beans) and join in!

On The First day of Fitmas
Burpee x 1

Day 2
Squat and Shoulder Press x 2; Burpee x 1

Day 3
Bent over row x 3: Squat and Shoulder Press x 2; Burpee x 1

Day 4
Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 5
Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 6
Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 7
Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 8
Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 9
Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 10
Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 11
Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 12
Plank Jacks x 12; Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

That should have got you nice and warm and ready for the festivities.

It’s very easy to over-indulge during the festive season so be aware of what and how much you are eating and drinking. The odd treat is fine but it all adds up so try to make sure you are eating a good balance of nutritious foods and drinking plenty of water.

After a big Christmas lunch it’s a good idea to get outside and take in the wintry views with a brisk walk. Recent research has shown that just a 2 minute walk after a meal can help lower your blood sugar levels and reduce your risk of type 2 diabetes. If your mobility is limited do some seated exercise and get that blood pumping!

Stay healthy and enjoy your Christmas and New Year celebrations.

If you would like any information on our classes, contact Amanada.

No doubt you’ve come across the many videos of so-called influencers setting fitness challenges on the various social media channels. From waist training using uncomfortable corsetry to extreme cardio daily challenges, there are so many trends out there often being promoted by unqualified people. According to a survey carried out by Origym, a third of British people interviewed said ‘picture perfect’ social media images make them want to lose weight.

So this month we are going to take a look at some of the most popular trends and offer some alternatives to help you set realistic goals that you can achieve safely.

Exercise Trends to Avoid

• Waist Training: Corsets are hardly a new invention being invented back in the Victorian age but their popularity has had a resurgence thanks to some celebrities who boast unrealistic hourglass body shapes. The use of waist trainers, corsets and shapewear garments can give you the appearance of a smaller waist but is it a permanent fix and is it even safe? The results from corsets and waist trainers are temporary and the main thing you lose while wearing these garments is fluids, not fat. Not only that, waist trainers can actually cause you health issues by making it more difficult for you to breathe, weaken your core muscles leading to back pain and even cause nerve damage.
• 75 Day Hard Trial: This trend advocates high-impact, intense daily exercise over 75 days. The risk of injury with this challenge far out-weigh any supposed benefits. Not factoring rest-days with high-impact training such as this is a recipe for knee injuries and stress fractures.

The best way to improve your fitness and body shape is to take part in moderate, regular exercise and eat a healthy balanced diet. Try not to aspire to unrealistic body shape goals and instead aim to have a strong, healthy body. Fitness classes and one to one sessions are a great way to get in shape under the supervision of a qualified instructor. There, you can get help and advice on how to tailor workouts to suit your ability and fitness level and set achievable goals for life-long health and well-being.

Nutrition Trends To Avoid

• Dry Scooping: This trend involves consuming pre-workout powders without water. Apparently some people claim taking the powders this way helps your body absorb the compounds and improves your workout- there is absolutely no science behind this claim and in fact doing this carries many risks such as potential aspiration of the powder, taking the powder undiluted gives your body a huge amount of caffeine in one go as opposed to a gradual intake which can cause heart palpitations and increased heart rate. Pre workout drinks are not for everyone but if you do use them then it is vital you follow the manufacturers preparation instructions to ensure you avoid any unwanted side effects.
• ‘What I Eat In A Day’: There is a worrying trend doing the rounds where ‘influencers’ post what they are eating in a day, often followed by a detailed calorie count. The problem with eating like someone else is that we all have different needs - it is not healthy or realistic to blindly follow someone else’s diet simply to try and achieve the same body shape as them.
• 30 Day Gallon of Water a Day Challenge: Another potentially dangerous trend which advises people to drink a gallon of water claiming they will see results such as weight loss, flushing of toxins and increased energy. Reviews are mixed but some experts worry that ‘water intoxication’, kidney problems and low sodium levels could affect some people who try this challenge. The NHS Eatwell guide suggests adults need to drink 6-8 200ml glasses of fluids a day which is half the amount indicated in the challenge. 

The NHS Eatwell guide contains great information on how to follow a healthy and sustainable diet for the whole family. Balance is key- don’t deny yourself treats, instead focus on eating well throughout the week.

Social media is a great tool for finding out about fitness and nutrition but should be done with caution. Research any fitness/nutrition advice and always consult your doctor before embarking on a new exercise regime or diet.
 
Contact Amanda for more information on how you can improve your health and fitness, At Smart Fitt there are lots of classes to cater for all fitness levels and physical abilities as well as personal training sessions and nutrition advice.

​There’s been a noticeable change in the weather and the urge to hibernate might be tempting you to miss your exercise classes and stay inside instead. But stopping exercise as we face the colder months is the last thing we should be doing. In fact, exercising now while it’s still mild enough to get outside is a great way to prepare for the colder months and means you are more likely to keep up with exercise through winter.
 
Exercise to Boost Circulation
If you have poor circulation, the supply of oxygen and nutrients to the affected arteries is reduced. If you suffer from any symptoms of poor circulation such as chest pains or pain in your legs when walking you should talk to your doctor to discuss appropriate treatment.
 
Regular exercise is great for circulation and heart health - it increases blood flow and gets the heart pumping blood around your body faster and flushes out your arteries.
 
Exercise to Boost your Immune System
As we approach cold and flu season your immune system will welcome a helping hand to help fight off the bugs and viruses. Exercise is a great way to boost your immune system and indeed studies found that the response from your immune system is immediate after exercising for 45 minutes. The key here is to make sure you continue to exercise regularly.
 
Take your Workout Outside
The cooler temperatures mean you need to warm up well before you start and wear layers that can easily be removed. Try walking, running or cycling for some fresh air and a chance to enjoy your surroundings. If you like meeting up with friends and you’re already quite active then joining a bootcamp class could be just what you need to help keep you motivated through the winter months ahead.
 
If you find it difficult to get out, perhaps due to limited mobility, then there are some great ways to stay active inside your own home. Video tutorials are a great way to get your daily exercise without leaving the house.
 
Set Yourself a Challenge
A great way to help ensure you don’t give up after the first hurdle is to set yourself a challenge or target that will see you through the winter. There are often lots of events you can sign up to from walking challenges to swimathons and once you’ve committed to it you are much less likely to give in. You could ask a friend to join you in a challenge- maybe pledge to attend a regular weekly class together. If you have someone to make you accountable you will be more likely to stick to it.
 
Do Something you will Enjoy
There’s no point in promising to run every day if you hate running. Doing exercise you dislike will just make you resent all exercise and will make you more likely to give up. So find an activity you enjoy and you will get all the feel-good hormones as well as the improved fitness.
 
So, get ready for winter and get started with your exercise routine now.
 
What are your top tips for staying healthy and active over winter? Let us know in the comments.
 
Contact Amanda for more information on classes, one-to-one training sessions and nutrition advice.