Christmas Damage-Control Exercise

As my bootcampers will be aware, I have been focussing on damage limitation over the holiday season, mainly focussing on food. Now that bootcamp is finished for 2011, I thought I would fire out some basic workouts and tips to keep you moving for the next few weeks. Below are 3 options, increasing in intensity and commitment, from a 2 minute pre-meal set of exercise to a full on circuit that you can do in the park.

1) Pre-Meal: Between 15 and 30 minutes before a meal, especially a big one that you know may be a bit naughty, complete 30 squats or lunges. Excuse yourself and go to the bathroom or another room and gently perform them (no warm up so take your time). This will help to send the food that you are about to eat to your muscles instead of to your fat stores, as well as increasing your insulin sensitivity, meaning your blood sugar will not spike as badly as it could.

2) Brisk Walk: This is super simple and you can do it any time you like, although first thing pre-breakfast is great to get the fat burning before a heavy day of partying. Walk faster than usual so your heart rate is elevated and maintain this pace for 20 minutes or more if you have time.

3) Basic Circuit: This can be done at home, in your garden or in the park, and is best done with a friend for competition and support. First of all complete a warm up for the whole body so you feel warm, with your pulse elevated and joints moving freely. Then complete the following exercises in order without rest. Once they are complete, rest for 2 minutes and repeat as many times as you like. You could combine this circuit with a brisk walk for a great winter workout.

15 Squats

15 Press Ups

10 Side Lunges Each Side

10 Mountain Climbers Each Side

20 Jumping Jacks

15 Ski Squats

As I said, this is pretty basic, so feel free to add some extra reps or to modify the exercises, like doing squat jumps instead of squats, or burpees instead of jumping jacks.

Stay Strong

Caffeine is like Crack

Yes, I admit it, I LOVE coffee, and have graduated over the years from cheap instant with lots of milk and sugar (glorified coffee milkshake!) to strong dark filter coffee without milk or sugar and I look forward to it every time. Coffee is my crack cocaine and it is the hardest part of my diet to control and moderate. I can walk past Dunkin Donuts, or the fish and chip shop and stay strong, but if I have been working hard, feel a little slow or tired or need a pick me up to train, then coffee is hard to beat.

I am also fully aware of the negative effects that caffeine dependence due to lack of sleep and chronic stress can have on your health and also your weight. It all stems back to a hormone called cortisol, known to many as the "Stress Hormone" as our bodies secrete it in times of stress, originally to fuel our fight or flight instincts. Cortisol, in turn raises our blood sugars, and decreases our insulin sensitivity, leading to an increase in fat storage around our bellies. Basically stress releases insulin which makes us fat. Simples!

So, how does caffeine tie in here? Often when working and partying hard we do not get enough quality sleep, which, when combined with the stresses of work, money and family life means that we live in this cycle of fatigue, dependant on stimulants like caffeine to keep us going and that mask the truth - YOU ARE TIRED ALL OF THE TIME AND NEED TO ADJUST YOUR LIFESTYLE. To further add to the argument, consuming caffeine also has a detrimental effect on the quality of your sleep, further fuelling the fire.

Currently my bootcampers are in week one and trying to cut out caffeine in all of its forms, and they are finding it hard work. If you are a hardened coffee drinker then going cold turkey will leave you like Ewan MacGregor in Trainspotting, so it is best to cut it out over the course of a week or maybe change to a low-caffeine coffee for a few days before cutting it totally. Once off of the caffeine you will experience better sleep, and improved response to stress, and potentially less fat storage around your tummy.

Remember if you don't try it, you will never know! Cut out the coffee and go to bed early.......

Stay Strong

Ben