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Get Fit in Time for Party Season

October, 2017

Being in the midst of Autumn and soon approaching winter, If you still haven’t reached your New Years Resolution, or want to start your winter shape up in order to create a little extra room for Christmas celebrations, or you just want to keep on top of your fitness and diet plan, there is no better time to start than now! This month is the start of a series we have put together for you. The series consists of 4 tips a month in the run up to Christmas in order to help you shed some of that summer fun from your body.

Nature Walks

Start building up your fitness slowly with long walks around Suttons natural parks. Being outside and inhaling the fresh air can do wonders to the lungs and the mind. Walks should start at around 20 minutes long increasing this by 5 minutes each week and completing 3 a week! They should all have 10,000 steps or over which can be tracked via your smart phone on the ‘Health’ section on an IPhone or through step calculator app ‘Moves’. 10,000 steps are the recommended amount a day from the NHS and could burn up to 300 calories as well as tone muscle! When walking becomes easy for you try clenching your stomach and power walking to tone tummy muscles.

HIIT Training

High intensity interval training is not for the faint hearted but for those who try this method the results are outstanding! This is a method best conducted outside in Sutton Coldfield’s parks and is best done with your friendly personal trainer, Rob as it requires great will power and great support. Find a steep hill and sprint to the top, recover by walking slowly back down and repeat. This is a great way to burn fat and is used by many celebrities. This is a great exercise for people who have busy schedules but still want to see results. High intensity interval training is all about a short burst of high intensity exercise and a short recovery time before starting again which is great as you can incorporate any exercise into this and see what works best for you! This should be practiced at least 3 times a week.

Park-Bench Dip

This is another great exercise to complete in the outdoors on your training session. Sit on a bench and place your hands on either side of your hips. Slide your bottom half forward, supporting yourself with your hands. Bend your elbows, bringing upper arms almost parallel to ground, then return to the starting position. Keep lower back close to the bench throughout the exercise.


If you want to fully embrace the outside in the winter try some yoga in your local Sutton Park. This is a great way to repair muscles and have a good time for reflection creating a healthy mind as well as body! Try different positions to push your core muscles.

Super Foods to Add into your diet this month

As well as these exercises try adding these into your diet this month!

  • Replace milk chocolate for 1 square of dark chocolate.
  • Try blueberries in your porridge/ muffin instead of syrup and chocolate
  • Lemon water! Drink plenty; this prevents you from mistaking thirst for hunger. It also speeds up metabolism and helps hydrate and clear the skin in the cold weather.

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