Some brilliant tips.

We spoke to Eva Berg of The Secret Pilates Studio to get some tips for getting in shape. Eva, who owns The Secret Pilates Studio in Rathmichael, Dublin, has highlighted some areas to help improve your fitness and wellbeing. Here's what Eva advises: 1. Plan several different exercise routines over an eight week period If you're looking to shape up then it’s important to give yourself plenty of time. Eva advises to ideally allow up to 8 weeks. However, during that time it is crucial to add variety to routines. Eva recommends combining cardio and strengthening routines for ultimate results: Cardio:

• One to two x 45 min cardio sessions per week
• Aim to incorporate high-intensity interval training into your routine

Strength:

• One to two intensive x 45-minute reformer classes per week
• One yoga class per week

In addition to these routines, Eva also recommends spending at least 15 minutes stretching after every workout to ensure your muscles recover quickly after a difficult session.

“There is a growing trend of high quality training in shorter time periods of 30 to 45 minutes in a class structure, as opposed to hours of mindless non-specific gym work with no instruction. At The Secret we maintain this high-intensity workout so that you are getting the very best out of each and every class. Throughout the workout, you are constantly reminded to ‘core-activate’. The core activation with the reformer moves is key to tightening your waist and flattening your stomach.”

2. The best time to work out is first thing in the morning Eva recommends that doing a high intensive workout when you wake up is one of the best ways to get lean. Not only is the workout complete for the day, it also activates the metabolism straight away as you have fasted for the entire night. Throughout the day, the body will continue to burn more calories faster as opposed to doing an evening workout. 3. Increase your oestrogen metabolism Women who have poor diets, lack physical activity, and lack muscle mass tend to have a poor oestrogen metabolism which is the process by which your body converts what you eat and drink into energy. By getting plenty of physical activity through cardio and resistance training, including Reformer Pilates, as well as having a diet high in protein with plenty of low carb vegetables, including broccoli, peppers, asparagus, mushrooms, courgettes, spinach, avocado etc, it will help increase oestrogen metabolism. 4. Increase meal frequency Many believe that limiting food intake and cutting meals is the key to getting trim; however this will not achieve the desired results. Depending on the intensity of the workout, Eva recommends those who are training frequently should be having from three to six small meals each day which including protein, vegetables and healthy fats. Good fats are essential in the diet. If you reduce fats you will be inclined to consume more carbohydrates which can result in blood sugar fluctuations, hormone imbalances and reduces fat burning overall. 5. Drink more water It is no secret that drinking water is one of the key elements to getting lean and trim. Eva recommends drinking an average of 2 litres each day in the lead up to your holiday.

“Interestingly, drinking cold water increases amount of calories you burn. The resting energy expenditure, which is the amount of energy used by a person at rest, has been shown to increase by 24-30% within 10 minutes of drinking water and this lasts at least 60 minutes. In addition to this, by drinking water first thing when you wake as well as before meals, it will decrease your appetite and help stop your cravings. Add some cucumber, mint, lemon or lime to add some flavour.”