Tips | CircFitness

5 Simple Ways to Stay Healthy Over Christmas

Gemma Habington — Tue, 07 Dec 2021 14:04:26 +0000

"I’ll get back on track in January.”

You may be familiar with this commonly repeated line when you fall off the health and fitness wagon during the holidays.

The period between Christmas and New Year’s Day is a minefield of food, festivities, and alcohol that can take you off your regular course.

My top tips to help you stay healthy over Christmas.

Make smart food choices

You’ll have many obligations over the holiday period, but overeating at every single party or gathering isn’t one of them.

“Have a snack an hour or so beforehand so you don’t show up starving! “When you’re hungry you tend to make poor food decisions. So have a healthy snack, learn turkey will do!

I highly recommend filling half of your plate with vegetables every time.

Stay hydrated

So the facts are drinking water is a healthy strategy for your life lol! It’s recommended that you drink eight 8-ounce glasses of water a day.

“Without decent hydration, we often feel hungry, sluggish, and tired,” This can cause us to miss workouts, snack on unhealthy foods, and reach for excess caffeine. Thirst pains is exactly the same feeling as hunger pains fyi!

Your goal, every time you reach for a snack, should be to drink a glass of water first.”

It’s also good practice to set limits on alcoholic beverages. “Limit your intake of empty calories like alcohol, which is pure sugar and has no nutritional value. Just drink smart.

Get a good night’s sleep

A restful night’s sleep doesn’t just feel fabulous. It sets you up for success.

“Sufficient sleep is essential for good mood, good health, and good outlook — exactly what you want during the holidays!

Keep in mind that consistency is key, so try your best to maintain your regular bed and wake times, even on holiday season.

Maintaining a relaxing bedtime ritual can help with that. It can “help transition your mind and body from wake to sleep by having a nice morning/evening routine or ritual.

No matter how busy you are, don’t stay up later or wake up earlier in order to get more done, you’re better off getting all of your sleep at night. A well-rested person gets more done and does it better than a sleep-deprived person.” Sleep smart, work smarter!

Think outside the gym

The nearest treadmill may be miles from where you are. So, if you’re on a regularly scheduled fitness routine, you’ll need to get creative.

That could translate to squeezing in walks after big meals or calisthenics in the kitchen.

Incorporate bodyweight movements such as squats, lunges, shoulder taps, and burpees, and take your fitness to your home with you!

Happy Holidays! & Stay Healthy Over Christmas - Gemma

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Importance of Physical Activity for Fitness and Well-Being

Gemma Habington — Wed, 09 Jun 2021 10:51:48 +0000

Stay Active, Stay Fit

Staying active is one of the best habits to keep our bodies fit. But do you know it can also improve your overall well-being and value of life? Here are just a few of the methods physical exercise can help you feel well, look well and live well. Physical activity can release tension, worry, unhappiness and anger.

Without exercise, your body gradually misses its power, energies and ability to work properly. It’s like the old saying: you don’t stop moving from growing old, you grow old from stopping moving. Exercise increases muscle power, which in turn grows your ability to do other physical activities. In fact, staying active for 15-30 minutes every day whether walking, walking fast, running, dancing or playing high-impact sports - can help you to live a happier and mentally healthier life.

Below are 8 benefits of physical activity and how they can help with your fitness and well-being.

8 Benefits of Physical Activity

1. Reducing Stress

Physical activity is highly beneficial in reducing stress. Whenever you feel stressed, take a walk or run - the change in mood is noticed quickly.

Remember that stress not only hinders your sleep at night, it also impairs your immune functions. So move whenever stress strikes at the door.

2. Effective Treatment for Depression and Anxiety

Depression and anxiety are serious mental health problems and no one should ignore them.

In addition to having specialized counseling and treatment, patients suffering from depression should bet on the benefits of physical activity.

Exercise helps to release serotonin, the “well-being” hormone, which helps to elevate your mood and can bring about a better quality of life.

3. Blood Pressure Under Control

High blood pressure increases the risk of heart attacks, stroke and can even lead to death.

Its main causes involve poor eating habits, a sedentary lifestyle and / or inherited genes. If you suffer from hypertension or high blood pressure - or want to avoid the problem you must take care of your diet and start exercising.

4. Shaped Memory

Scientists have confirmed that among the benefits of physical activity are preventing age-related brain tissue loss, improving attention span and increasing the ability to process information quickly.

5. Improved Sleep Quality

Staying active is sure to have some good effects on sleep. Physical activity during the day helps to induce good quality sleep.

When you rest properly, your muscles, bones and brain are rejuvenated, allowing you to make better decisions the next day. Physical exercise is one of the best, safest and cheapest treatments for insomnia.

6. Energy Levels at a Thousand

Feeling fatigued and low on energy all the time is one of the most common problems we face today. The reasons can range from emotional exhaustion to sedentary living.

But the best medicine you can take is to adopt a regular physical activity routine.

Another benefit of physical activity is increased productivity - which is why many companies invest in workplace gymnastics or promote initiatives to keep their employees active.

7. More Self-Confidence

Exercising or being physically active improves your confidence and self-esteem. Stimulating positive energy in your body has many benefits for your physical and mental health.

As we mentioned in one of the previous topics, exercising helps combat depression, stress, obesity and various health problems - issues that directly affect an individual's self-esteem and confidence.

8. Exercise can be fun… and Social!

Exercise and physical activity provide an opportunity to relax, enjoy the outdoors or simply participate in activities that bring well-being.

So bet on dance classes, go hiking or join a foot volley team. Find a physical activity you enjoy: try something new or do something with friends.

The post Importance of Physical Activity for Fitness and Well-Being appeared first on CircFitness.

8 Tips for Getting the Most out of Your Online Workout

Gemma Habington — Thu, 27 May 2021 12:15:02 +0000

CircTV Tips

We’ve all been the new student in a class before, but when you throw a camera and the unpredictability of the internet into the mix, taking a Live fitness session can feel even more daunting than rocking up to a group workout at a studio.

But there’s nothing to fear. Here at CircTV, we offer both Live and ONE TO ONE digital training, and it doesn’t matter if you’re a fitness pro or total beginner, or if you live in a small SPACE or a whole house. Everyone can find the benefits of group training, whatever your lockdown experience might be. Anytime, Anywhere!

1. Always Have Your Equipment Ready Beforehand

Nothing will kill your flow like starting a workout and then realising you need to leave the rock

“Typically, I always make sure I have plenty of water, a towel to soak up all my sweat and my exercise mat, as I like a very grippy surface to workout on. Plus, I never forget to keep my laptop on charge so it doesn’t run out of battery mid-workout, and I use wireless headphones to amplify my experience.”

2. Setup Your Camera Properly

It’s always best to test your camera before you log onto the workout, so you can position your device in a good spot with decent lighting.

“Always ensure your full body is in view,” says Gemma. “This will allow your instructor to give you proper instructions and cues. “Also,” “don’t be shy of moving your camera around.” If you’re in a small space you may need to shift your camera at different points of the class so you can stay in shot.

3. Wireless Headphones can Make all the Difference

Although it’s not necessary, Gemma says that if you own wireless headphones, you might want to consider using them them for the class.

“I use my AirPod Pros most of the time when I’m taking a class so I can always clearly hear any instructions, or sometimes I’ll hook my device up to a Bluetooth speaker.”

4. Mute Yourself

Noisy distractions can make or break a Live class, “Always go on mute unless you need to say something important to the instructor.

“A top tip is that if you press and hold the spacebar, it’ll unmute you for the duration of the press and hold, and then shift you back to mute immediately after.”

5. Pin Your Instructor

“I always recommend pinning your instructor to the screen. “This will enlarge the thumbnail and hide your view of other people in the class.”

To do this, hover on the instructor’s thumbnail and click the three dots on the top right-hand corner - then simply click ‘pin’.

6. Don’t Panic if you Have Technical Difficulties.

“Technical difficulties happen to the best of us,” says Gemma “If you haven’t lost connection completely, reopen your booking link email and follow the process to start the class again.” You’ll join in live, so you might miss some bits, but Gemma says that you should take your time and ease back into the class.

7. Set up Early

It’s really important to arrive at least five minutes before the class. “Just like you would do in an studio environment, be early so you can ensure you have all your equipment set up and water ready to go,!

“Take the five extra minutes to ask any questions, or to privately message your instructor if you have any limitations, are pregnant or are working with an injury.”

8. Don’t be Nervous

If it would make you feel more comfortable, Gemma says you can keep your camera turned off during the session, although it means you won’t be able to get visual feedback from the trainer.

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