Happy Easter!

Yayy, it’s chocolate egg time again! Although this year I have got Poppy a little fluffy bunny that walks and talks as, although she will be having lots of chocolate, I don’t want her to be over faced with it all😊 Having said that most of us like to enjoy the chocolate treats that Easter brings with it – I certainly will be! My two favourite words come into play here – it’s all about moderation and consistency. You don’t have to eat the Easter egg in one go (I know it’s tempting and very easy to do lol 😊), break it up and have a small amount over a few days, that way you are not depriving yourself of something that you want, and you can easily stay within your calories. Then make sure that you are consistent with your exercise. Taking a few days off from exercise is fine as long as you get back to it and stay consistent in the long run.

However, if you are worried about staying on track with your fitness goals, try to focus on the following points, and instead of thinking about all the chocolate you’ll eat and the fact that you won’t go to the gym, try to utilise the following into your plan:

Take advantage of quiet gym hours

Many people go on holiday over Easter, so take advantage of the quieter hours in the gym and classes which won’t be as full. We have reduced hours over the bank holiday at W fitness, Horsforth so make sure to check what they are so that you don’t miss your workout.

Balance out those Easter treats!

If you are indulging in chocolate and festive meals, balance it with a gym workout, a high intensity class or extra cardio to keep your fitness goals in check. You will feel so much better afterwards😊

Train with a friend

If you have friends or family staying over the Easter holidays, treat them to a trial with us or one of our classes and come and train together. Training with a friend can make workouts more enjoyable and help you to stay accountable, as well as being a fun activity to do together.

Set a mini-Easter goal

Having a small challenge can keep you focused over the Easter period. Set yourself a certain number of workouts to complete, push yourself harder on the circuit, add in an extra class or simply choose to get out in the fresh air and go for a walk or a jog.

Stay hydrated

Make sure you are drinking enough water to stay hydrated to maintain your energy levels for workouts. Thirst can often be mistaken for hunger so make sure to have a large glass of water and then decide if you are still hungry before you reach for the snacks.

If you can’t get to the gym but you still want to keep on track with your fitness goals, then follow the following fun and effective weekend workout ideas to keep you active while enjoying the holiday:

Easter HIIT challenge (20-30 minutes)

This high-intensity workout will help to balance out those chocolate eggs quickly. Perform each exercise for 40 seconds, rest for 20 seconds, and repeat for 3-4 rounds:

Jump Squats
Push-ups (can be on knees)
Mountain Climbers
Kettlebell swings (if you don’t have a kettlebell, do bodyweight deadlifts)
Plank with shoulder taps
Burpees

Easter egg hunt workout (this is a great family-friendly option)

If you have kids or friends’ round, turn an Easter egg hunt into a workout. Grab a bag of coloured plastic eggs and assign a mini exercise to each colour of egg. Every time you find one, do the exercise before carrying on. For example, you could use the following:

Red egg – 10 lunges

Blue egg – 15 jumping jacks

Green egg – 10 push-ups

Yellow egg – 20 second plank

Full body strength and cardio circuit (home/gym workout). Use filled water bottles if you don’t have dumbbells.

Repeat the following workout for 3-4 rounds:

Squats x 10 reps
Dumbbell shoulder press x 12 reps
Deadlifts x 10
Chest press x 10 (do these lying on the floor)
Jumping jacks – 1 minute
Bicycle crunches x 30 seconds

Outdoor Easter run and bodyweight workout

If the weather is good, take advantage of the holiday and go for a 3-5k run. Afterwards, do this quick bodyweight circuit:

Squats x 20
Push-ups x 15
Plank x 30 seconds
Jumping lunges x 15 per leg
Burpees x 10

Use the following stretches after doing your workout:

Downward dog to cobra stretch

Start in downward dog – on all fours with your hips high, forming an inverted v-shape. Keep your arms and legs straight and push your heels towards the floor while keeping your head relaxed between your arms. Flow into a plank by shifting your weight forward, aligning your shoulders above your wrists and creating a strong, straight line from your head to your heels. Keep your elbows tucked in close to your body and gently lower down to the floor in a controlled movement. Untuck your toes and press the tops of your feet into the ground. Push up through your palms to raise your chest, keeping your elbows slightly bent. Roll your shoulders back and open up your chest while keeping your hips grounded.

Hip flexor stretch

Start in a kneeling position with one knee on the floor and the other foot in front, forming a 90-degree angle. Tilt your pelvis slightly forward and lean gently into the stretch until you feel it in your hip flexor. Hold for 30 seconds and change legs.

Standing forward fold

Start by standing straight. Exhale and hinge forwards from the hips, keeping your back straight. Rest your hands on the floor, ankles or shins, depending on your flexibility and relax your head and neck, allowing the top of your head to point towards the floor.

Shoulder stretch

Extend one arm across your chest and use the opposite hand to gently press your arm closer to your body. Hold for 15-30 seconds, then change sides.

Deep breathing stretch

Stand straight with your shoulders relaxed and your back straight. Take both arms out and up towards the ceiling, reaching as high as you comfortably can. Breathe in slowly through your nose for a count of 4, allowing your chest and abdomen to expand fully. Hold your breath for a count of 4, then exhale as you breathe out gently through your mouth for a count of 6 as you lower your arms back to your sides.

Have a lovely Easter, enjoy the break, enjoy the chocolate and all the festivities and enjoy the workouts and family fun activities. Come and chat to us at W Fitness, Horsforth if you would like some help achieving your fitness goals 😊

Much Love

Caroline & Hannah xx