…So don’t mistreat it while away

Ice creams, cocktails, local specialties…worried about all the excess that comes with a great holiday? Do not fret! If you follow our top tips, you can have a great time and stay in shape too!

Well, you know we like to spoil you at breakfast time here at NH, but don’t let your diet go down the pan while away. With our simple tips you can stay trim while on holiday, and all from the comfort of your hotel room!

Using a bit of imagination and the objects around you, follow our top tips…

**NB. Make sure you do all these exercises at your own pace and DON´T FORGET TO BREATHE…remember to exhale during exertion and inhale during release.**

Using the chair…

Heel Raise
Stand behind the chair with your feet 20cm apart, your right hand on the chair back, and your left hand on your hip. Rise onto your toes over 10 seconds, and then lower back down over 2 seconds. Repeat 15 times. For all those exercise fanatics out there try to push yourself a bit harder by doing the exercise on one leg, then change to the other.

Using the wall…

Wall Squat

Stand with your back toward the wall with your feet shoulder-width apart. If you like, place your hands on your hips to keep balanced. Bend your knees and tense your core muscles. Lower your body so that your thighs are just parallel to the floor (ninety-degree angle at the knee joint). Hold the position for as long as you can.

If you feel you are not pushing yourself hard enough move away from the wall and do free standing squats. Follow the instructions below making sure not to put too much pressure on your knees and back.

Free standing squat

Stand with feet hip distance apart with your toes, knees and hips in a straight line. Contract your abdominal muscles. Slowly lower your body until your behind is parallel to your knees. Keeping the weight in your heels, slowly push your body back to starting position. Repeat the movement 10 to 15 times, performing 1 to 3 sets. Remember to take your time…don’t go too fast.

Using the bed…

Vertical leg crunch

Lie face up on the bed and extend your legs straight up with your knees crossed.
Keep your legs in a fixed position and imagine bringing your belly button towards your spine. Lower and repeat for 15 to 20 reps.

Chest Press

Bring your arms up to a 90 degree angle with your shoulders then clasp your hands together. Push the palms of your hands together until you can feel your chest muscles tensing, then release. Do this exercise in sets of 10 and keep going until you’re starting to feel tired.

Standing up…

Arm Extensions

Pick up two bottles of water, one in each hand. Firstly cross your arms down in front of you. Then slowly lift your arms to a 180 degree angle above your head, hold for 10 seconds. Then lower your arms to a horizontal position. Hold for a further 10 seconds. Repeat this at least 5 times, if you’re not feeling tired yet, keep going!

Using the floor…

Sit ups

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands on your chest or beside your head; be sure not to pull on your head. Slowly raise your upper body towards your knees. Hold this position at the top of the movement for a second and squeeze. Slowly lower your body back to the floor. Repeat this exercise in sets of 10 until you feel your six pack starting to form!

Neck Exercises

Move your head forward so that your chin hits the chest and your face is staring straight down at the floor. Do this slowly five times then raise your head back up to normal position.

Next, slowly allow the head to go back until you are looking at the ceiling. Repeat five times.

Next, turn your head round to the right, hold for five seconds, then take it to the left, hold for a further five seconds.

Using the mirror…..

Facial Expressions

Take a good look at yourself in the mirror…then…raise your eyebrows and open your eyes as wide as possible. Open your mouth and stick your tongue out. Hold for 10 seconds and repeat.

Well, we have worked all the way up from the heels to the head. So now you can see just how easy it is to have fun while doing your workout!