In his latest fitness column, Racing broadcaster and Adiyat Racing Plus columnist Frankie Foster discusses
ways to improve your fitness dramatically in just 30 minutes! With the superb Dubai Fitness Challenge currently running throughout November, Frankie passes on some invaluable plans to help you navigate a well-constructed training regime when time is precious, and energy is low.
GET FIT IN 30 MINUTES
Here is why less might be more when it comes to planning your workouts, and exactly what you can do in 30 minutes to get in shape! Keep reading for health tips when you have a busy social calendar... You may not know this, or want to admit it, but I can guarantee you have put off a workout before because you are thinking about how hard it will be – sound familiar? It is so easy to talk yourself out of a long and gruelling workout. You may not have time . . . you may have an injury . . . it may just feel too hard after a busy day at work and you tell yourself it is better to avoid it altogether – I can relate with all of the above. Almost every workout I have ever skipped I have convinced myself it is a GOOD idea to SKIP it!
The reason we convince ourselves it is a good idea to skip a workout is because there is some rationale behind it, sometimes a gruelling session after a busy day would do more harm than good – but that’s where the mindset change comes into play. This is where you say yes, I am tired, so, YES I am going to do a manageable, but effective workout!
Short sessions allow you to workout with more frequency and consistency leaving you feeling energised rather than worn out. If you have put off short workouts before because you felt they were pointless then I challenge you to get moving using 30-minute challenges for at least 30 days and see how you feel!
Here is one lower body and core workout anyone can try with your own bodyweight, and one upper body and core workout to do in the gym with resistance.
How to beat the calories when you live a busy life at work and socially.
I was a personal trainer turned horse racing presenter and content creator. I used to coach people in the gym, workout myself at the same gym, even eat my lunch there. And, although I never realised this at the time, in hindsight it is a lot easier to stay in shape when you are in that environment as everything you see and do day-to-day is focused on health and fitness.
How to beat the calories when you live a busy life at work and socially.
I was a personal trainer turned horse racing presenter and content creator. I used to coach people in the gym, workout myself at the same gym, even eat my lunch there. And, although I never realised this at the time, in hindsight it is a lot easier to stay in shape when you are in that environment as everything you see and do day-to-day is focused on health and fitness. Substitute that enviroment for a racecourse, where there is fast food and refreshments along with evening events that can follow and your mindset is completely transformed. Spending lots of time on the road, in hotels, on track with limited options, I have been forced to evaluate and change the way I take on board nutrition, so here are my top tips for staying on top of your body goals. Protein portions: If you can include a protein portion at each meal you are doing well. I would describe an ideal portion as 30 plus grams of protein; visually this would be a fist-sized piece of meat for example. Dairy, nuts, meats and fish are highest in protein and if you can eat them they will do a lot for both your body composition, but also your hunger levels. Protein is the most satiating per calorie, so effectively you need to eat less of it in relation to other macro nutrients to feel full. It is very rare anyone “over indulges” on chicken breast! Hydration: Staying hydrated helps tip the calorie balance in your favour, not because water is zero calories, but because it makes you move more. Staying hydrated will keep you feeling energised, you will therefore subconsciously be more active.
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