Beat the Bulge 2012 - Top Tips from Fairmont St Andrews Personal Trainer!

It's the New Year and we all know how it feels to be storing a few more pounds after the festive feed up! Is it your resolution to ditch the excess and start a fresh? Well this blog is for you!

Andy McNicol, Fitness Instructor at Fairmont St Andrews is sharing with you his top tips to beat the bulge in 2012. So give them a try and keep us informed of the results!

1. Eat Less, More Often.
Sound's easy doesn't it? Cut your meals in half and eat 4 to 5 times a day to boost your metabolism. This is key for banishing that belly fat and will help shift those wobbly bits that you would pay to get rid of!

2. Balance Your Meals.ach small meal should have around a fist size portion of Protein, Carbohydrate and Vegetables or Fruit. Do not try cut out important food groups. Many people banish the carbohydrates however this is not the secret to weight loss and will only provide a short term fix, especially as you should be increasing your exercise. Instead swap the chips and white bread for complex carbohydrates such as brown bread, rice and sweet potatoes. These will release energy slower so will make you feel fuller for longer!

3. Start with a Run.
Now I know a lot of people hate running but if you stick to this you will drop the weight and see immediate results. Go for a run three times a week for 20 minutes, even if it is just a light run or a brisk walk, if you are able to do it before breakfast this will boost your metabolism for the rest of the day. It is a great start to your morning and you can relax for the rest of the day, happy in the knowledge that the hard part is over.

4. Regular Exercise.
Now we hear this over and over again. Exercise three times a week for half an hour however this isn't necessarily the best way to lose weight. You need to do a bit a day. Why not commit to go for a run three mornings a week but on the other four mornings how about doing something you enjoy – join a class like zumba or pilates, go for a walk with a friend, walk or cycle to work or simply do some weight exercises in front of the TV. If you do this daily you will get into a routine of doing exercise everyday so you wont have to think whether it is an "on" or "off" day. It will also make you feel happier as it limits the production of the stress hormone Cortisol.

5. Power Breakfast.
A high protein breakfast helps repair and develop muscles whilst lowering cortisol which can cause weight gain. Why not try boiled or scrambled eggs, smoked salmon, any lean meat like grilled sausages. It will also keep you fuller longer.

6. Mix It Up.
Make sure you do not stick to the same routine every time you to go the gym. Mix it up between cardio and resistance exercises to really challenge your body to work a plethora of different muscles.

7. Berry Boost.
Eat lots of Berries! They contain compounds that boost the immune system and of course contribute to several of your five a day – great for a snack after your workout or throughout the day. They are also fantastic for smokers as they help combat the negative effect of smoking and if you have the flu.

8. Super Soup.
Soup is fantastic for losing weight, as it is fluid it makes you feel fuller as it takes twice as long to pass through your system, it also helps control lipid levels, just try not to choose the cream based ones!

9. Summer Smoothie.
This will get you off to a great start of the day, not only is it full of protein, low fat and filling but it also has a great contribution to your five a day. A win-win situation!

Blend together:
-         1 Mango
-         1 Banana
-         100g Organic Yogurt
-         200ml of Cranberry Juice
The protein and calcium slows the release of sugar into the bloodstream and levels out your cravings.

10. Use A Personal Trainer.
We are expertly trained and can make the most of your time and get the best results. Your motivation will increase and you will have a set routine so it is harder to fail!

If you are dying for success in 2012 but need a huge push to alter your eating habits and a boost to begin a great fitness routine, Fairmont St Andrews has the a solution – The Detox and Fitness Retreat.

Come to this five star luxury resort where the fitness team are waiting to sculpt the new you for a happier and healthier 2012. The package includes:

• 5 nights in a luxury Fairmont Guestroom
• One hour per day personal training session with our qualified instructors
• One hour nutrition analysis
• Entry to all of our daily fitness classes including spinning, zumba and pilates
• One Spa Day which includes two 60 minute treatments and a bento box lunch in one of our private relaxation rooms

• Full access to our Signature Spa, Sauna, Steam Room, Jacuzzi and Fitness Suite
• A balanced breakfast each morning in the Squire Restaurant

Package rates start from £600 per person for a five night stay, call 01334 837000 or email standrews.scotland@fairmont.com to book. We hope you enjoyed our top fitness tips!

About Fairmont St Andrews Signature Spa

The spa comprises of a lush 16 metre pool, sauna, steam room, Jacuzzi and fully equipped gymnasium. Twelve treatment rooms and two private relaxation lounges ensure that the spa experience is truly memorable whether you are visiting for a girly break or romantic weekend. What ever the visit you are confident that your experience is the finest in luxury surroundings with outstanding service.