Back to the office and the holidays seems to be nothing but a distant memory. If you’re feeling slightly down, don’t worry, you’re not alone! January has been scientifically proven to be the most depressing month of the year.
Studies by psychologists at Cardiff University show that a combination of wintery weather, having to return to work, over spending during Christmas, and for most of us failure to stick to our new year’s resolutions leaves us in pretty bad shape. Dr Arnall who actually made these findings suggested that saving for something that you really want is an excellent way to keep you motivated. Combined with exercise and a healthy diet you could be smiling for the rest of the year!
Personal trainer Ben Lauder Dykes has teamed up with LA Muscle to come up with the perfect fitness plan that will help you to beat those winter blues, drop those extra pounds and keep you bursting with energy throughout January without breaking the bank.
Studies by psychologists at Cardiff University show that a combination of wintery weather, having to return to work, over spending during Christmas, and for most of us failure to stick to our new year’s resolutions leaves us in pretty bad shape. Dr Arnall who actually made these findings suggested that saving for something that you really want is an excellent way to keep you motivated. Combined with exercise and a healthy diet you could be smiling for the rest of the year!
Personal trainer Ben Lauder Dykes has teamed up with LA Muscle to come up with the perfect fitness plan that will help you to beat those winter blues, drop those extra pounds and keep you bursting with energy throughout January without breaking the bank.
(For more information on personal training, health and nutrition you can contact Ben Lauder Dykes directly at bfittraining@live.co.uk)
Nutrition
7am- Breakfast
Most people make the mistake off skipping breakfast. It is by far the most important meal of the day as it kick- starts your metabolism and gives your body essential nutrients it needs after not having food for 8-12 hours.Example foods: Porridge oats, Blueberries, semi-skimmed milk, Cinnamon, Cup of Green teaThe porridge oats give you complex carbohydrates, which give you a slow release of energy for up to 3 hours. The blueberries are high in anti oxidants and vitamin c to help reduce stress. The semi skimmed milk gives you some protein and natural fats. Cinnamon not only helps to add flavour it also helps cells to absorb glucose better keeping energy levels consistent throughout the day. Green tea is full of anti oxidants and studies have shown that green tea extract can help increase calories burnt from fat by 18%!!
11am -Mid-morning Snack
Natural Yoghurt and Handful of mixed nutsCup of green TeaThe natural yoghurt provides protein, carbohydrates and probiotics while the mixed nuts are high in omega 6 fats which increase energy levels.
1.30pm -Lunch
Tuna salad, wholemeal pita, apple The tuna gives you some lean protein while the wholemeal pita again provides those complex carbohydrates to give you a steady release of energy. The salad will help to provide your body with those much needed vitamins and minerals.
4pm-Mid afternoon Snack
Protein smoothie (1 scoop LA Whey 2.2KG Protein Vanilla mixed with water with strawberrys and/or Kiwi fruit)Cup of Green TeaMixing the protein with water will make it easier for your body to digest the protein and also help to reduce calories the fruits are high in anti oxidants, vitamin c and flavonoids. This tasty smoothie is very easy to prepare.
7.30pm -Dinner
Roasted chicken, rice and steamed Broccoli.The rice provides a light form of carbohydrates that will not sit heavy on your stomach all night. The chicken provides lean protein and the broccoli contains anti oxidants and is high in vitamin c. Eating small regular meals is the key to boosting energy levels throughout the day and also turning your body into a calorie burning machine from morning to night.This nutrition plan contains a mixture of complex carbohydrates, lean protein and natural fats and anti oxidants to give your body everything it needs to boost energy levels. Supplements are designed to help enhance and improve certain aspects of your dietary nutrition. As mentioned above LA Whey Protein provides a massive 24g of lean protein per scoop. Ideal for adding extra protein to your daily nutrition plan, very convenient and easy to mix.
Also by LA Muscle is Shaper 90 Tablets. It contains Calcium Pyruvate, studies have shown this can help to increase fat loss by 48%! It causes an increase in ‘cell respiration’ forcing your body to burn more calories throughout the day.Another great product for accelerating fat loss is Body Beautiful by Femme Slender. It contains the amino acid L-Carnitine, which is responsible for taking stored fat and moving it into the muscle cells so it can be used as energy.
Exercise
Why splash out on expensive gym memberships when you can get into shape without even leaving your desk…
Chair twistThis yoga-derived exercise mobilises and relaxes the spine as well as stimulating the digestive system and easing bloating. Sit sideways on your chair, with the chair back on your right. Make sure that your feet are flat on the floor and your knees are in line with your hips. Grasp the sides of the chair back, one hand at each end, and gently rotate your torso towards it, pushing the right hand away and pulling the left hand in towards you. Look over your right shoulder and hold the posture for 20-30 seconds, breathing freely. Repeat facing the other way.
Cushion squeeze- This strengthens the innermost thigh muscle, the vastus medialis, which is often a factor in knee problems. It's also good for firming the bottom. Place a cushion between your knees, keeping feet flat on the floor and hips square. Squeeze the cushion while clenching your buttocks, so you feel the inner thighs and bottom muscles contracting. Hold for five seconds and slowly relax, without letting the cushion fall. Repeat six times.
Hands and arms- Two exercises important for those who spend all day at a computer. Place an elastic band around the middle of all four fingers and the top of your thumb. Now draw away your thumb, working against the resistance of the elastic band. Hold for a count of three and repeat this five times on each hand. The wrist and forearm stretch is great for people who use a keyboard regularly. Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.
Also by LA Muscle is Shaper 90 Tablets. It contains Calcium Pyruvate, studies have shown this can help to increase fat loss by 48%! It causes an increase in ‘cell respiration’ forcing your body to burn more calories throughout the day.Another great product for accelerating fat loss is Body Beautiful by Femme Slender. It contains the amino acid L-Carnitine, which is responsible for taking stored fat and moving it into the muscle cells so it can be used as energy.
Exercise
Why splash out on expensive gym memberships when you can get into shape without even leaving your desk…
Chair twistThis yoga-derived exercise mobilises and relaxes the spine as well as stimulating the digestive system and easing bloating. Sit sideways on your chair, with the chair back on your right. Make sure that your feet are flat on the floor and your knees are in line with your hips. Grasp the sides of the chair back, one hand at each end, and gently rotate your torso towards it, pushing the right hand away and pulling the left hand in towards you. Look over your right shoulder and hold the posture for 20-30 seconds, breathing freely. Repeat facing the other way.
Cushion squeeze- This strengthens the innermost thigh muscle, the vastus medialis, which is often a factor in knee problems. It's also good for firming the bottom. Place a cushion between your knees, keeping feet flat on the floor and hips square. Squeeze the cushion while clenching your buttocks, so you feel the inner thighs and bottom muscles contracting. Hold for five seconds and slowly relax, without letting the cushion fall. Repeat six times.
Hands and arms- Two exercises important for those who spend all day at a computer. Place an elastic band around the middle of all four fingers and the top of your thumb. Now draw away your thumb, working against the resistance of the elastic band. Hold for a count of three and repeat this five times on each hand. The wrist and forearm stretch is great for people who use a keyboard regularly. Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.
Spine stretch- Ideally, you need a chair with a low back to do this exercise or a chair with a back of some description, or you'll end up on the floor. With your arms crossed over your chest and feet on the floor, lean against the chair back and allow your back to curl over, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to your start position.
Core strengthener- Sit upright on your chair, with weight evenly spread on both feet. Without letting your pelvis tilt or your back slump, lift your right foot off the floor, bringing the thigh towards the torso and keeping tummy muscles engaged. Pause, then lower and repeat with the left leg. Alternate for two sets of eight repetitions.
Neck mobiliser- If you use the phone frequently and don't have a headset, your neck flexibility is likely to be poorer on one side than on the other. This exercise helps to stretch out the muscles on the sides of the neck. Try to work to the less flexible side more often. Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions each side. Then, with chin tucked in, slowly turn your head to the right and left, five times to each side.Even if you don't use the phone you can still try these exercises.
Get up- Research by the British Chiropractic Association found that 32% of people spend 10 hours or more sitting down each day - and 50% don't even leave their desks at lunchtime. Take regular breaks and never sit in the same position for more than 40 minutes. Get up and stretch.
5 Tips
If you feel silly doing our desk exercises, here are 5 easy things that you can do that will improve your energy levels during the day and noticeably get you into better shape.
Park Far Away -Walking back and forth to the office before and after work, is great exercise that takes hardly any time at all.
Use the Stairs - Obvious but also very effectiveFind Excuses to Get Up and Walk - You could go talk with a colleague about an upcoming project, rather than sending an email. You could make copies yourself. And when lunch comes, don't forget to use the stairs.
Use the Stairs - Obvious but also very effectiveFind Excuses to Get Up and Walk - You could go talk with a colleague about an upcoming project, rather than sending an email. You could make copies yourself. And when lunch comes, don't forget to use the stairs.
Use the Company Gym - If your company has its own gym facility....USE IT! Exercise while you work on a project if your job allows it. If you don't need to be at your desk, why not get exercise while working? You could also arrive 15 minutes early and leave 15 minutes late and spend that time exercising. American College of Sports Medicine (ACSM) recommends every body gets 30 minutes of exercise for the day.
Take a lunch time stroll -You are on lunch, you are entitled to a break so take it!! After eating lunch if you still have a bit of time to spare go for a walk around the block or to the shop (to buy water, mixed nuts or fruit).
Find Excuses to Get Up and Walk - You could go talk with a colleague about an upcoming project, rather than sending an email. You could make copies yourself. And when lunch comes, don't forget to use the stairs.
Take a lunch time stroll -You are on lunch, you are entitled to a break so take it!! After eating lunch if you still have a bit of time to spare go for a walk around the block or to the shop (to buy water, mixed nuts or fruit).
Find Excuses to Get Up and Walk - You could go talk with a colleague about an upcoming project, rather than sending an email. You could make copies yourself. And when lunch comes, don't forget to use the stairs.
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