Latest Blog
Rockin that Bikini Bod!
Hello and welcome back from the Christmas festivities. I am excited to be back into the swing of things and continuing our weekly blog’s with some interesting topics to feature this year!
This week we hear from Sportreat’s Exercise Physiologist Fiona Ryan on how to get that Rockin’ bikini bod!
Not only will I be reading this week’s tips I will be sure to put these into good use. After all, what 26 year old doesn’t want a fabulous bikini body?
Rockin’ that bikini bod:
As the season’s change into summer, the weather getting warmer each day, we start being more active outdoors – going to the beach, festivals, picnics etc. The onset of summer is a great opportunity to change up your fitness plan and get your body bikini ready.
=Here are my tips to help you lose those looming winter kilos.
Set yourself a Goal
· Set yourself achievable goals. Set your target and tell your family, friends or work colleges your goal. This makes you more determined to reach them and keeps pushing your further.
Shake Things Up
· Add something different to your routine – outdoor group training becomes more popular with day light changes, when not having to roll out of bed when its pitch black, or if you’re a religious runner – head to a spin class. This way you will vary which muscles are working
Change your surface
· Why not try walking or jogging along the beach instead of the pavement? Sand will add 50% more energy expenditure to your work out.
Maximise Your Incidental Exercise
· Always take the stairs (I make my husband do this everytime we go to IKEA) Hop off the bus one stop earlier, park further away at the shops, think of your weekly grocery as a work out! Pushing a trolley full of groceries will burn extra calories.
Get a Buddy
· Exercising with a buddy ensures you 1. Catch up on the gossip and 2. Plan a time to exercise and you are more motivated and push yourself harder
· Even go one step further and play a social sport – tennis, volleyball or mixed netball are all great fun, social and you will work up a great sweat
Training
· Abs, buttocks, legs and arms all need extra attention during summer. To tone these areas, use high reps and lower weight combination. You should aim to complete 8-10 different exercises at least twice per week.
· Try compound exercises – they use more than one muscle group which will push the heart rate up. My favourite include dips, lunges, push ups, the plank and hamstring curls on a fitball.
· To lose the muffin top, you will have to get your heart pumping and work up a good sweat on a regular basis.
· For perfect pins, try a trip to Jacobs ladder
· You don’t need a gym membership to get fit (A secret - I have never had a gym membership). There is plenty you can do at home in terms of strengthening exercises you just need to know what to do. For a small cost you can buy some equipment for additional exercises (hand weights, fitball) Walking is readily available – all you need is some proper footwear.
IF you have a bad day – my best advice is to forget about that day and move on; it doesn’t mean the rest of the week has to be bad too. Tomorrow is a brand new day.
Remember to drink plenty of water and slip slop slap!
Fiona Ryan
During my break and with the help of some handy contacts I spent a day at the Hopman Cup watching Denmark V’s Bulgaria in the Penthouse. Top floor viewing with food, drinks and aircon!
I was fortunate enough to see Caroline Wozniacki (the current world number one) play in a thrilling three set game in which she won.
This has also prompted me into getting the new tennis racket that Santa delivered out and putting it into action. My partner Sam was the lucky man who I dragged along to the East Fremantle Tennis Club several times during my break.
It’s safe to say that Sam had me running from one side of the court to the other and in just under an hour I actually couldn’t concentrate any further as my entire body ached!
Tune in for next week’s blog on tennis injuries from our Physiotherapist Ross Banyard. Ross is a weekly tennis player himself so I hope he can give us all some handy tips!
This is a photo of me holding the $70,000 female player gift that the winner receives which just happens to consist of 250 diamonds!
Mel Marsh
Group Public Relations Officer
