[caption id="attachment_641" align="alignleft" width="132"]Carly Tierney Personal Trainer Carly Yue[/caption] “But I've got so much to do! I just don't have the time to exercise.” Hands up if this sounds like you? We may argue that we don’t have the time to follow a continued fitness plan. We’re simply too busy looking after the kids, our careers, or just have too many things on the agenda to even count, adding “And I just can't afford a gym membership or a personal trainer anyway.” Is it that there aren’t enough hours in the day, or are we procrastinating? Not enough hours in the day Clock - no time left We can often think there just isn’t time to allow us the luxury of spending precious hours on ourselves, especially on something as self-indulgent as a health and fitness plan. In addition, at the top of our ever-growing “to do” lists can often be the fine art of avoidance. Not that happy with our body shapes? Well, we might just avoid mirrors, photos, those jeans! BUT, along comes a special occasion and we suddenly manage to “find” the time - and the money - to spend hours trawling the high street for an ideal outfit. And if you’re not overly comfortable in your own skin, that can mean ending up coming back home miserable as you haven’t been able to find something that makes you happy with your own reflection. Then fast forward to the special day and you’ve starved yourself all day, go on to have a few “confidence boosting” drinkies and end up waking up the following morning with the awful realisation that you got so drunk on your empty stomach (that you rationed with one Ryvita) that you were packed into a taxi, armed with a 14 inch Meat Feast pizza with chips and garlic mayo by 9.00pm. It’s happened to the best of us… Time to think of yourself OK, so here's an idea. Stop doing what you've always done. Invest in your own wellbeing. If you can find time to trawl the high street for hours or perhaps trial a new diet plan or take up jogging when you know you have a special occasion looming, then you can certainly find the time to fit it into your everyday lifestyle long term. You just have to be realistic about what you can do. I'm not advocating that you selfishly forget the needs of others, but surely you are worth devoting some time, energy and money to? You are not just a parent, a friend, a husband or a colleague. You are you and your emotional and physical health matters. After all, if you're happy in your own skin, you'll feel confident and able to enjoy your precious time with friends and loved ones, socially and at work and when it comes to dressing up, even a bin liner can look great if you're self-assured and comfortable! I say hit the squats, not the shops! ;-) Don't know where to start? Let me explain!

Working out doesn't have to be all-consuming. If you have a busy career or family there are some simple pieces of fitness equipment like kettle bells, sand bags, medicine balls, resistance bands and skipping ropes that you can invest in to make it possible to work out at home. I also love using safe and trusted sports supplements to support my training and give me that extra stamina boost that helps me power through my workouts. I recommend finding a good pre-workout supplement, as well as post-workout supplements for recovery.

Carly Tierney fitness equipment

Team a home routine with healthy eating and you could be feeling proud of your body, less stressed and happier before you know it! Aside from the longing to look lush on the beach this summer, here are some other great reasons to lose the excuses and grab those dumbbells. Regular exercise:
  1. Burns off stress hormones such as adrenaline so you'll feel calmer
  2. Tires your muscles, which reduces tension
  3. Improves sleep
  4. Releases feel good hormones, so it's a natural anti depressant!
  5. Reduces feelings of tension, frustration and anger
  6. Provides a welcome distraction from every day worries
  7. Makes you look… fabulous!
  8. Improves confidence
  9. Is great for socialising!
Exercise doesn't have to be dull or daunting. Anything that requires you to move can be beneficial, whether that be dancing, sports, weight training, walking the dog, DIY or Pilates. Aim to build up, so you do 20-40 minutes of physical activity 3-4 times per week. I’m a big advocate of high intensity interval training, which gives you maximum results in less time. Eat yourself happier! As well as the more obvious benefits, eating well can lower stress, help manage mood swings, reduce PMT and fatigue. Some essentials I recommend:
  • Eat regular meals
  • Make sure you have a healthy, balanced diet that incorporates all of the 5 main food groups - dairy, fruits, vegetables, grains (whole grains and high fibre) and protein (lean meats, fish, eggs, tofu, nuts and seeds)
  • Avoid processed foods (they contain lots of sugar and salt)
  • Stay away from fad diets
  • Drink more water – 2-3 litres per day is the easiest and cheapest way to detoxify!
If you'd like to learn more about exercise and nutrition, you may want to visit my website www.ctpro-fit.co.uk. I do 1-2-1 personal training or online fitness coaching and plans. [caption id="attachment_641" align="aligncenter" width="150"]Carly Tierney Personal Trainer Guest post by PT & Media Fitness Expert Carly Yue.[/caption]