How to make your 'beach body' last for 12 months!

How to make your ‘beach body’ last for 12 months 

The term ‘beach body’ comes up year after year, as predictable as Christmas. If you’re a bit sick of going through the same cycle of diet and exercise for 3 months of the year, it might be time to start planning a more long-lasting, sustainable way of getting fit. Here’s how to do it.

Decide on your definition of a ‘beach body’ 

Despite what a lot of advertisers tell us, there isn’t one acceptable body type to aim for. However, it’s perfectly natural to want to look and feel your best when you’re wearing comparatively very little.

Your age, metabolism, and gender can have a big impact on how muscle and fat develops and dissipates in your body, and the ‘ideal’ isn’t always achievable. Instead, focus on what you want to achieve. Not only is it far better for your mental health, it’s also easier to achieve and maintain.

Set small, achievable goals 

Your weight loss and muscle building goals should be attainable and specific. Reaching too high will set you up for disappointment, so it’s far better to aim for small improvements over a longer period of time. It also gives your body and brain time to adjust.


Crash dieting and fasting gets quick results, which is why so many people try it on the run up to their holiday, but it leaves your brain and body starved of energy. When you do eat more calories, your body gains weight even more quickly than before.

Eat the right foods consistently, exercise at the right pace, and your body will improve in a healthy, sustainable way.

Take the pressure off 

Many fear the dreaded ‘beach body’ because the effort of achieving it feels massive and the means can be really dull.

Choose an activity that doesn’t feel like exercise, or get the one-to-one help and advice of a personal trainer so you feel supported. If burning calories is your priority, find something you love to make the time fly. If your focus is building muscle, seek the guidance of someone who knows what they’re doing.

One-to-one personal training can help you achieve and maintain your fitness goals. Contact us on 07925787883 or fill in our contact form to get started.

How to boost your energy

How to boost your energy when you can't be bothered to workout 

Sometimes Nike’s famous tagline ‘Just do it’ doesn’t cut it. That endorphin high might feel good after you’ve pushed yourself, but even putting your running shoes on can feel like too much some days.

You’re capable and you’re strong, but your brain is telling you different. Here’s how to fight the inertia.

Choose your most energetic time of day 

If you’re a natural morning person but you’re only making time for exercise at 6pm, you’re fighting with yourself. We all have a 24-hour internal clock called circadian rhythms, which affects when we feel alert and when we feel drowsy.

Shift workers and people working nights will find their circadian rhythms have probably become difficult to read, but it’s still possible to form a routine. Take stock of when you feel more energy and start to tailor your exercise regime around it – you’ll find it much easier to get up and get out.

Avoid high sugar foods before exercise 

Carbohydrates and sugary foods might feel like they give you lots of energy, but they’re really short-lived. It’s a fairly complex process, but your cells are fuelled by the energy in your food. If that food is packed full of sugar, the energy is absorbed really quickly, your blood sugar goes down again (making you feel drowsy and sometimes a bit shaky), and this sends signals to your brain that you need more.

The steadier your blood sugar, the more sustainable your energy levels will be. Eat protein, veg, nuts, and fruits like melon and blueberries, and avoid processed sugars, white pasta, and bread.

Have reasonable expectations of yourself 

Some fear failure when it comes to fitness because they’ve already set steep expectations. It’s easier to put it off completely rather than not meet your own high standards. No one sees instant results and stamina can take a long time to build, so lower your expectations and take it one exercise at a time.

If you have to drag yourself to the gym like a toddler to bed, consider a different activity or routine. Who says you have to go on a cross trainer?

Start small 

Starting something is often harder than actually doing it. Your motivation levels will continue to rise as you feel active, break a sweat, and then before you know it you’re all done.

Instead of anticipating a full hour of exercise, think about what you’re going to do for the first 10 minutes and digest it in chunks. You’ll see it as much more achievable and the time will fly.

For a one-on-one, tailored exercise programme, contact us through our website, or call us on
07925 787883, to discuss personal training programmes and prices