Summer Loving!

Wow what an amazing event the London 2012 Olympics was, has it got you motivated to achieve a Jessica Ennis 6 pack??

I managed to escape London for a week in Spain, it was an amazing trip and such a great way to revitalise ones health. I went there during one of Britain's worst ever summers with never ending rainfalls, everyone seemed sick, grumpy and unhealthy around me...

 Amazing what a dash of bad weather can do to you!

But as soon as the sun is shining and the clouds part we are all completely divergent and high spirited beings... We all need that dose of golden vitamin D! I felt like I'd been literally robbed...

Port Andratx, Mallorca.

So I thought.... What can one do to have an uplifting holiday to refresh your system and avoid insanity?

Well first of all... a week doesn't seem like a long time to revive myself but I came back a different person... really!

I scheduled in 4 morning gym workouts, Some outdoor activities such as wake-boarding, tennis, jogging, boating, cliff jumping, snorkelling.

With the gym workouts the hotel or venue might not be as well equipped as the one you use at home, so simply prepare a plan of bodyweight exercises, cables and free weights... Do mostly total body compound exercises (multi joint) especially if you're going to be working out significantly less than usual.

Deep stepper lunges

Single Arm Cable Row

Staggered Plyometric Push Ups

Tennis: speed, agility, quickness and a hit!

Also plan some social activities... A night out (dance venue), Beach, nice meals and general cafes etc

Typical Food Diary

Morning: 3 egg omelette, 1/2 cup seasonal fruit.. Coffee

Snack: Natural Greek yogurt (some honey)..

Lunch: Chicken breast, leafy salad, lime and coriander.

Dinner: Teriyaki Salmon fillet and salad/vegetables... Glass of wine

That was my staple diet all week whilst remaining active, the nutrition consisted of less portions and significantly more nutritious than the comfort food I had indulged in weeks leading up, I managed to tone and drop 2kgs in a short week and have continued the routine (once you see results it motivates you to stick to the routine, the problem is 80% of people fade off a routine before seeing any positive change).

Alcohol: When on holiday it can be avoided but I personally like to remain social and have a couple of drinks. I managed to stick to the odd glass of wine. Note to self: Lay off the vodka and soda during dance venues: Punishment, 10km run in hot sun..

My advice to anyone looking to have a healthy escape from the hard slog in the office is simply.... Book it now even if just for a few days, eat well, a little training and soak up the sun!