It's the first day of Spring - it is time to come out of hibernation.

It’s the first day of Spring here in Australia which means it will soon be time to dust off the Summer clothes and reveal more of your body to the world, one that has probably been hibernating under your Winter clothes (and in some cases under a Winter bulge!). This is for the guys as well as the girls - too often articles are written with girls bikini bodies in mind and no mention of the guys. The boys get nervous about getting their kit off on the beach after Winter too!

Simple things to implement to help you feel good about (and look better) wearing your board shorts/ bikini or even your budgy smugglers.

Sit up straight and improve your posture.

Poor posture makes you look shorter and makes your tummy look rounder. Keep your shoulders back and your back straight, chin up and look straight ahead. You will appear kg’s smaller!

Cut the bloat

Reduce alcohol, salt intake and slowly increase fibre in your diet. Eat smaller meals throughout the day.

Move more

Big bang toning exercises: Push ups to tone those arms and shoulders, Squats, Step Ups and Dead lifts for your butt and legs, Pulls or Rows for your back and biceps. Add a Core class, Pilates or Yoga for your abs. 

Be confident

Confidence is sexy, there are so many different body types on the beach. Embrace the changes you have made and wear a bikini style/ boardies/shorts that suit your body type, don’t hide away. Wear your boardies or bikini and your body with pride.

A 30 minute express workout that works!

Interval training is always the most effective way to gain the most out of a workout for weightloss and general fitness. Warm up for 5 minutes, then take your heart rate to about 80%, then slow down and bring it back to 60%. Repeat for 20 mins, with a stretch at the end before you hit the showers.

On other days do 'multi joint' exercises that train more than one muscle group at the same time:

• Squat, shoulder press with dumbbells
• Lunge, twist with a medicine ball
• Dead lift, bicep curl with dumbbells
• Press-ups (try not to do on your knees, if you are unable to perform a press up on the floor on your feet, try it on an angle with your feet on the floor and your hands on a bar so that your body is on an angle…. When you get stronger you can reduce the angle)
• Rope Cable row in a squat position
• Sit-ups on a Bosu Ball

No rest in between sets and aim for 12 to 15 reps each set. 

Try to 3 circuits in your 30 minutes.

In the coming weeks I will be posting a How To video series that will show you how to perform these exercises with the correct form and technique. Correct technique is always the most important part of any exercise regime. 

Don't let the rain hold you back!

Although we get a fairly mild winter in Sydney, there are times when the rain comes out to play and it can put a stop to any outdoor workout plans. With rain forecast for this weekend, why not consider some of the following tips to ensure you still get your workout in.

Treat yourself to a new winter workout kit. Go along a buy yourself some brand spanking new gear that makes you look like and feel like a fitness model. This might be the inspiration you need to get out and about. You need to make sure that you insulate yourself during the cooler months if you are going to walk or run outdoors, my advice would be three thin layers so you can take them off as you get warmed up and tie around your waist.

Join a running club….. accountability.

If you will not run or walk outdoors, head inside and onto the treadmill or cross trainer. Make sure that you have the treadmill set to a gradient of at least 1.0 so that it can mimic the roads outdoors. You should always run on a slight gradient on the treadmill …… the ground outdoors does not move backwards to help you run does it?

Do some aqua running.

You can buy a floated belt and run in the water or simply run in the shallow end of the pool. This is also good if you are coming back from injury or for pregnant women. The added resistance of the water will help you achieve your health and fitness goals without the impact on your joints and in a warmer environment.

Do you have problems getting up in the morning to exercise?

You should train at a time that you know you will do it and stick to that time. I am a morning exerciser. I know myself very well and I know that if I do not exercise in the mornings, it will not happen. This is the same for me in the winter or summer. However, many of my clients like to exercise in the evening or afternoon. It comes down to personal choice.

If you know that it is unrealistic for you to get up and exercise in the dark in the morning -  do not just set your alarm and then turn it off and turn over. Either arrange to meet friends or a trainer or simply change your regular time of training. Set yourself realistic goals and do not make excuses. Ie. ‘ I will meet the girls for a Pump class at lunchtime so I do not need to get up and train in the cold in the morning’.

Prioritise your workouts, put it in your diary like any other appointment.

Investing time in your health is just as important as work or family commitments.