The Fit Retreat - Bodyweight Workout & Exercises

We love a good full-body workout using only bodyweight. Getting the heart pumping, a rather large "sweat on" and trying to have as little rest as possible.

At our retreats most of the workouts consist of bodyweight and exercises using functional equipment.

Another factor that is also quite challenging and people don't really take into concideration before joining us, is the surroundings.

Most of our guests are not used to having a workout on the beach. Taking your average workout and then being able to do it in deep or flat sand is challenging in itself, also taking into consideration the climate.

All of these elements make such a difference to the workout and although it's tough, your body will adapt quite quickly and by the end of the week you will be surprised how much fitter you will feel compared to when you arrived.

Energy levels will be higher
Rest time between exercises will be shorter
Improved cardio levels
Increased fitness and strength
Learning simple and effective techniques
Feeling confident

This CAN all be achieved in a week.


BODYWEIGHT MADNESS!!!

From time too time we like to post a workout on our blog. For this particular one, no equipment is needed.
We hope that this will give you a little motivation and a good variety of exercises…

Enjoy the burn ;)

#bodyweight exercises on the beach

---

WARM UP

SQUAT TO ALTERNATING KNEE RAISES
SWITCH JACKS
AIR PUNCHES
CRAB KICKS

X2 ROUNDS
EACH EXERCISE : 30 SECONDS


MAIN EVENT

ALTERNATE REVERSE LUNGE TO SQUAT COMBO
SIDE TO SIDE STATIC LATERAL LUNGES
HIGH PLANK OPPOSITE HAND TO TOE TOUCHES
ELBOW PLANK HIP DIPS
BURPHEE JACK
180 JUMP SQUAT
ELBOW PLANK HOLD
SEATED KNEE TUCKS

X2 ROUNDS
EACH EXERCISE : 45 SECONDS


THE FINISHER

SQUAT FLOOR TAPS
MOUNTAIN CLIMBER WITH TWIST

X3 ROUNDS
EACH EXERCISE : 30 SECONDS


STRETCH


* If you are not sure how to preform any of the exercises above.

Type the exercise into Goole search engine or Youtube and you will be able to see a demonstration of the exercise.

Please try to maintain good form throughout the workout and drink plenty of water*

The Fit Retreat : Beat Those Winter Blues !

Who's glad that January is nearly over? 

People put so much pressure on themselves when it come to the month of January. New year resolutions, loose weight, exercise more, go back to work, dealing with the grim weather and the long dreary days. Looking at everyone’s else’s perfect life on social media (we are all guilty of that)
 It is so hard not to get caught up and feel, dispirited, uninspired and well... Just a bit glum! 
Let’s look at what we can do to change this and look forward to February and the year ahead!

Beat The Blues :


Focus on positives 
Try to think positive, surround yourself with happy and positive people, read something inspiring, laugh more. Being positive will help you cope easier with your daily routine and will help you make constructive changes in your life. Try and focus on the good and not the negative. Pros V cons... Make a list and keep going until the Pros outweigh the Cons. 

Help Others
Whether it's helping an old lady carry her  shopping, helping a college with their work or giving a little to charity. Helping others even if its only a small gesture will give you a sense of satisfaction, it will promote positive behaviour and make us feel happy.

Get Outdoors
Even if its only for 10 minutes, give yourself a break and get some fresh air. No phones, no interruptions just YOU embracing the outdoors. Go for a walk, sit on a bench and watch the would go by, however you choose to send that time, but try and give yourself that time in the fresh air to recharge and promote a sense of well-being.

Eat Smarter
Instead of stressing about losing weight, make small changes and nothing too drastic. Don’t put yourself under pressure to lose the extra pounds gained. Instead make a plan, don’t cut out everything you love straight away. Have an idea of your general eating patterns and try to make small changes where possible. Example; Eggs on toast for breakfast. Make sure the bread is wholemeal/rye, add some avocados to your plate and have a piece o fruit after if your not quite full. Small steps will take you further than making drastic changes to your diet. Your mind will be able to cope with small changes here and there and eventually you will be losing the weight without the stress of underrating, fad diets and feeling low. 

Listing to music or podcasts
If you are on your way to work, waiting for the bus, driving in your car ect... Listen to music or something that makes you feel happy, it will put you in a good mood and is a great way to stop negative thoughts entering your mind and it will lower your stress levels. 

Exercise
I know everyone says it but exercise is good for you and it will make you feel better in yourself. More positive, focused and you will have higher levels of energy. So if you are feeling blue, stick on your gym gear and have a little workout. It will help promote weight-loss, stress relief, realise endorphins and it is easier to relax/sleep after a good workout. Plus all of the other health benefits that develop long term when you exercise regularly. 

Plan a holiday
January/February is a great time to plan your next trip (even if its just a day out) Looking forward to something definitely sets you up with a positive mindset. Dreaming of your next trip creates excitement and makes you feel happy. If you can’t quite afford it, don’t get down, make a plan of action. Figure out ways where you can budget so you can afford something you really want. Have a holiday goal. 


Lets see if we can bring some happiness & positivity to 2019 !

If you fancy a wellbeing holiday this year then come and visit

The Fit Retreat !