THE PERSONAL TOUCH
Top tips for beach
body maintenance
The above statement might apply more to some than others, but in general, most of us
accept that we will always return back to home soil after a holiday out of condition to
some degree. With this in mind the following short article will progress the discussion on
from last month’s ‘top 10 tips for a beach body’ article and, instead analyse some simple
strategies which you can adopt to maintain your new physique this Summer.
FAIL TO PREPARE, PREPARE TO FAIL
Ok, so before I discuss things like nutrition and exercise I know being told to try and
eat healthy on holiday for many is never going to be realistic, but before you flip the
page let me just say my one big tip is not so much solely based around consumption
but timing.
NUTRITION
The summer gym torture, the extensive dieting, the
alcohol ban, the spending cut backs, the quiet nights
in avoiding night’s out… it has all led to this point;
your highly anticipated, highly sought after much
discussed Summer break. The months of sacrifice
to look great in the beaming rays has arrived and
hopefully it’s time to BIRG (bask in reflected glory) with
your new physique. If I have described your lifestyle of
late above, I wonder are you also guilty of letting your
high positivity quickly wane for groans of discontent
at the beginning of each holiday; as over indulgence
starts to chip away at your hard earned results.
HYDRATION
by Sean Burgess (MSc)
• Stomach bloating (stomach feels hard when touched)
• Stool inconsistency
• General fatigue
Further to these short-term issues, more long-term chronic conditions such irritable
bowel syndrome, celiac disease, brain disorders such as autism, schizophrenia
and epilepsy have all be linked to gluten intolerance. Remember, non-Caucasian
populations can present the same issues described above as well, but because
Caucasian individuals carry 2 specific genes (HLA-DQ2 and HLA-DQ8), they are said to
have a stronger chance of getting such symptoms.
Why then am I telling you about gluten intolerance in an article about maintaining
a beach physique I hear you ask? Well, let’s think about it…What are the common
gluten based foods/beverages that you will find at the most beaches and on most
holidays? The list often includes ice cream, sandwiches, rolls, chips, sweets, chocolate,
alcohol, donuts, cookies and so on…
Hopefully, from reading the above, you can now formulate the links to how taking on
board gluten in preparation for the beach might affect your 6 pack! So, here are a few
tips to plan your strategy on getting around this.
08
WWW.THEGAMEMAGAZINE.CO.UK
Exercise
Before I get into this statement, did you know that nearly 50% of the global Caucasian
(white skin) population is gluten intolerant? Quite a shocking statistic I know and you’re
now probably wondering if your one of them, so described next is some easy ways to
check whether you fall in this category.
After eating gluten based foods such as anything containing white flour (bread, pastry,
rice, pasta, biscuits, cakes etc), beer, breaded meats and almost all processed foods
do you present any of the following conditions…?
There you have it - some simple tips on how best
to maintain your physique this summer. As this
short article draws to a close I hope you can now
understand my above timing vs. consumption
statement and, see that it is how you prepare with
your timings alongside what you consume which
govern your ability to sustain your weight and
muscle tone.
y where you
oughout the da
fruit juices,
- Drink water thr
nks, processed
dri
y
fizz
of
d
will keep
it
can instea
ol,
oh
alc
offee) and
energy and
stimulants (tea/c
r, improve your
ge
lon
for
ted
ng.
ati
you hydra
blo
ch
ma
ances of sto
mach bloating,
reduce your ch
lp to reduce sto
he
o
als
n
night
ca
- Exercise
ol during your
on board alcoh
a dance
h
therefore taking
wit
it
ng
ini
and comb
out for instance
ish!
you feel so slugg
ter alongside
might not make
ise, drinking wa
erc
ex
to
ion
dit
of bloating
s
- In ad
ce
an
ch
ur
yo
o reduce
getting a
of
d
alcohol can als
oo
lih
like
ising the
whilst also minim
you
bad hangover.
in a hot climate
you are sleeping
water every
- Remember if
of
es
litr
1-2
e
consum
ight
might need to
s lost fluids overn
lace your bodie
n.
morning to rep
tio
dra
hy
de
nt
bseque
t
and prevent su
ularly throughou
drink water reg
your thirst at
- Don’t forget to
ch
en
qu
to
ing
by try
ach
the day as well
r travel to the be
every hour; neve
regular periods
without it.
Of course try not to eat heavy gluten based foods at
all if possible but especially within 2-3 hours of hitting
the beach:
- For some, larger gluten based meals will take hours
sometimes more than 3 to digest at times meaning
regular bloating and an unsettled stomach will often
follow.
- Smaller gluten based foods for some will digest
within 90 minutes potentially, however as research
has proven the constant insulin spiking that gluten
based foods stimulate typically leaves you craving
more sugar and gluten based foods again.
Carry fruit and small nutritious foods to the beach
and eat every 2-3 hours.
- If you plan to stay all inclusive this summer
especially then pack your bag after breakfast with
as many lower sugar fruits, nuts, seeds and boiled
eggs as possible; although not likely to be organic
these will still provide you with more nutrients and
sustainable energy than any gluten based food.
Do 10 minutes of
exercise: Let’s fac
e it; the only
way to keep those
calories from becom
burning them. It’s
ing fat is by
just a matter of ba
lancing the odds,
right? With the pla
nned activities, com
mitments to
others and willing
ness to not stren
uously train, doing
some exercise wh
en away especially
gym based
might be a tough
ask. However ,if
you do find 10 to
20 minutes spare
in your hotel roo
m try doing som
short HIIT worko
e
uts (High impact
interval training).
- Did you know you
can burn more cal
ories in 15
minutes of HIIT tha
n 1 hour on a tre
admill and, a
simple HIIT worko
ut will increase you
r calorie burning
rate throughout
the day.
- An example be
ginners workout
wh
ich could be
done in a hotel roo
m would be doing
high knees,
a fast feet movem
ent (skipping), squ
at thrusts or
mountain climbe
rs for 30 seconds
the
n walk/stay
active on the spo
t for 1 minute, rep
eating
10 to 20 times.
With this and last month’s article in your armour, you should
now have many tools and tips to take you a long way towards
achieving and sustaining a great body for the upcoming 2014
holiday season. For further, more personalised guidance on
your exercise training and nutrition please do not hesitate to
book a free 30 minute consultation by contacting me through
my website: www.seanburgesspt.com or by calling:
07831 298610.