Chirene Wiid, a trainer from the Adventure Boot Camp for Women, spilled the beans on how you can keep your fitness regime going, without it getting in the way of your holiday.
“Use your environment. If you’re staying at home, use your garden – it’s so beautiful to train outside. If you’re at the beach, need I say more? Nothing beats a jog on the beach, or even a nice, leisurely walk, to give your legs a good workout. If you’re in the bush exercising indoors would probably be your best option,” she suggests.
“The Adventure Boot Camp for Women may sound gruelling, but it’s not. The ‘women only’ fitness classes take place from Monday to Friday with morning or evening sessions at a variety of locations across the country. It’s a great, fun way to meet new people and get that body you’ve always dreamed of … at your own pace.
“Your body is always your best friend. Think about it… your body weighs a lot more than any dumbbells you could carry, and it’s always available,” said Wiid. She added that the most important thing to keep in mind is that slower is better. “It gives you more time to focus on the muscles you’re working, making sure you do the exercise properly. A lot of people rush their exercises, which make it a lot less effective,” explained Wiid.
Here are some great fitness tips:
Squats – focus on pushing your bum backwards and making sure your heels are flat. Your chest must be pushed out and shoulders pulled back to keep your upper body upright. Before you stand up again squeeze your bum and use your bum to lift you up.
Push-ups – make sure that your hands are slightly wider than your shoulders and that your shoulders are in line with your hands. When lowering your body, it has to lower as one – not just your chest and definitely not your bum! You have to keep your stomach muscles contracted to protect your lower back.
Plank – start on your knees and forearms. Lift your knees off the floor so that just your feet and forearms are on the floor. You want your body to be in a straight line so, if need be, walk your arms forward and drop your bum. The focus here is the abdominal muscles as they have to work hard to keep you in a straight line. Start with 30 seconds and work your way up to a minute.
Pull-ups – these can be tricky if you don’t have something to pull up against, but you can use a door frame. Hook your hands around, lean back and then pull yourself up.
Also remember to do some form of cardio in between, whether it be skipping, star jumps or running.
“The most important thing is to have fun! Don’t let it be a chore. Take 10 minutes in the morning, and then it’s done,” concluded Wiid.
Details: www.adventurebootcamp.co.za
