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Ben Davis
Ben Davis is a fitness expert and personal trainer at Sussex Bootcamps |
Ben Davis answers all your Fitness related questions |
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A picture of health
Q. My wedding is fast approaching and I'm worried that I will feel tired and worn out from all the planning. How can I keep my energy levels high on the big day?
A. Ben Davis says: Keeping fit and healthy in the run up to your wedding will really help when the date arrives. I would suggest taking part in regular exercise and eating the right foods, both of which will keep your energy levels up. The night before you get married make sure you have a good night's sleep, then on the morning of your wedding eat a good breakfast. If you're going to be drinking alcohol at your reception, pace yourself throughout the day by drinking water too. |
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I've got a weak back
Q. I've been having problems with my lower back and I've been told I should improve my core muscles.It's especially painful when I stand for long periods of time and so I'm worried that it will give me trouble on my wedding dayWhat do you recommend to improve my core strength?
A. Ben Davis says: You should start off slowly and I would recommend that you seek the advice of a professional to make sure your technique is correct. There is a variety of exercises, including back bridges, front planks and side planks to improve your core muscles. Again, ask an expert to show you what to do.
Avoid any fast crunches or sit ups as this will place strain on the lower back and can cause pain in this area. |
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I just can't get motivated
Q. My New Year's resolution was to exercise for one hour, three times a week to get trim and fi t for my big day. I managed two hours in the first week at my local gym. I didn't enjoy it, and I just can't get motivated. How can I change my attitude?
A. Ben Davis says: Good question. To get results for your big day, you need to find something that really inspires you and keeps you interested. Try something like
an exercise class, or you could even hire a personal trainer as this will help you stay on track. Also working out with friends or family is a good idea, as you can motivate each other on the days you don't feel like doing a session. |
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My legs need a little help
Q. I have lost just over one stone in weight and my wedding date is fast approaching. I need to tone up my legs but don't have any equipment. What are the best leg exercises?
A. Ben Davis says: You can still work the legs and get results without using equipment. Just make sure you are warm before you start.
One of the best exercises to do for the legs is step ups, which targets the bum, and front and back of the legs. Find a staircase that has suitable height treads, and step on and off it for 30 seconds per leg making sure the whole foot is placed on the stair. If you find it too easy, move to a higher step. Do this three times, making sure you have enough rest in between sets.
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Feeling flat
Q. As my wedding day draws closer I am having difficulty finding the time to exercise, and I have also started to eat less nutritional food. What advice do you ave for a bride-to-be who is stressed and not feeling her best?
A. Ben Davis says: One of the things we often say to our clients is to start a healthy regime straight away. If you focus on doing one thing better today than you did yesterday you will see results. Make an appointment with yourself in your diary for your exercise sessions and don't let anything get in your way. Try having a workout at the start of the day before you get busy. Also, keep a food diary, prepare your own food, drink lots of water and decrease your alcohol intake. If you apply tese new habits tp your day-to-day routine you will start to look and feel your best. |
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I want to keep up the good work
Q. I've worked really hard to lose weight and get in shape for my wedding day, but I'm worried that I will not maintain my shape after the big day. What would you recommend?
A. Ben Davis says: From your question, it's clear your goal and major focus is directed towards your wedding day, so make sure that you enjoy what you have achieved and have a rest.
Once the honeymoon is over simply realign your goals and focus on something else. How about training for an event such as a fun run, or maybe taking up a new sport? Even simply changing your exercise regime around so that it excites you will help and will get even better results. A different challenge with a new set of goals will help maintain your motivation after the wedding. |
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Feeling disheartened
Q. In recent years I have not been getting the same results I used to with my exercise regime. I have put on weight and find going to the gym hard work. What would you recommend?
A. Ben Davis says: If you want to get results in your fitness programme you must be able to enjoy and look forward to it. Try changing your fitness programme, and make sure you include resistance training as this is the fastest way to body transformation. Mix around the sets and repetitions and try something new, which excites and challenges you. For extra motivation, ask a fitness professional to monitor or guide you, giving the additional support which could be so beneficial to helping you reach your goals.
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Lacking motivation
Q. I really want to get in shape for my wedding, but I just don't have any will power. How can I make myself exercise?
A. Ben Davis says: Find a workout buddy that will help provide you with motivation, encouragement and accountability. Your husband-to-be is a great first choice, but you could also ask for help from a member of the bridal party or your mum.
Make sure you set yourself a goal of what you want to achieve, make it realistic and achievable. Make sure you put a time frame on it as well.
As an example, if you want to lose six pounds and reduce your waist by four inches, exercise three times a week for 40 minutes, doing a mixture of weights and cardio training. Think to yourself "I am going to do this so I feel and look fantastic on my wedding day". |
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Well toned
Q. I have finally found the dress that I've been looking for. It shows off my arms and shoulders, which is fine, but I just need to tone these areas up slightly before my wedding. What exercises would you recommend?
A. Ben Davis says: Ben says: One of the best exercises to tone the upper body is press ups or box press ups as they really target the chest and the backs of the arms.
Also tricep dips off a chair will have your arms looking great. Look to do two sets of 12 repetitions of both exercises. |
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