Train & Gain

Too many of us struggle to lead an active, healthy lifestyle, but with 2062's easy-to-follow five-day fitness and food program there is no excuse for failure.

You can’t out-train a poor diet. Often people exercise during the week only to put all their good work to waste because of poor food choices and a few drinks – especially now the summer party season is in full swing.

But 2062 has teamed up with top personal trainer Graham Hyland from Health+Fitness Studio and “The Fit Chef” Marc Gehret to put together an easy-to-follow exercise and meal plan that will have you fighting fit in no time.

It is always important to make sure you go at your own pace, so if the workouts seem a little dauntin, start small and then build up. Even going for a walk each day is a step in the right direction.

Each of the following dishes is based on a meal from The Fit Chef. See www.thefitchef.com.au for the full range of nutritionally balanced options; Health+Fitness Studio, www.healthandfitnessstudio.com.au.

Monday

Get healthy

Start the week strong with some timed body weight circuits. You are working with the clock: 30 seconds of activity and 10 seconds rest in between exercises. Record your reps each workout and try to improve on your performance the next time.

Squats, push-ups, lunges each leg, burpees, alternating plank 3-5 rounds, 60 seconds rest in between

Eat healthy

Let’s go with a fresh salad to implement some good habits. A grilled beef and blood orange salad with organic barley, green beans, tomatoes, rocket and balsamic dressing is a flavour-filled dish that is a great way to begin.

Tuesday

Get healthy

Focus on active recovery – you can’t push yourself every day. We want to burn calories and get a good sweat on but not burn out.

Go for a light jog or swim for 30 minutes continuously.

Then stretch and roll the glutes, hamstrings, quads, shoulders and chest. Make sure to hydrate.

Eat healthy

To get your recovery going let’s have a zucchini noodle and tofu salad with black sesame, iceberg lettuce, millet, radish, cucumber and balsamic dressing – it’s both fresh and gives you some much-needed protein.

Wednesday

Get healthy

Let’s put some lead in those legs. Cammeray has some of the best stairs hidden around to get you in Rocky Balboalevel shape.

Pine Street stairs: run up, jog or walk down to recover. 3-5 sets

Eat healthy

It’s time for some meat and vegetables, and there’s nothing better than low-fat chicken meatballs with pearl couscous, cauliflower, tomato, parsley and tahini.

Thursday

Get healthy

A body weight circuit is a great way to get in shape and there is plenty of park equipment dotted around to help you out.

5-10 chin-ups, 10-20 push-ups, 20 jump squats, 5 burpees, 400m run 1-3 rounds, 60 seconds rest in between

Eat healthy

Try some grilled organic black bean patties with pumpkin salad made of bulgur, cos lettuce, cherry tomatoes, cucumber and mustard dressing.

Friday

Get healthy

As the weekend approaches it’s time to take it up a level with a 30-minute interval session at H+F Studio. That’s 20 seconds hard work and 10 seconds recovery for eight sets, aiming for five rounds.

Water rower, burpees/push-ups, ski erg/ skipping rope, assault/spin bike squats, & TRX rows

Eat healthy

After hard interval training treat yourself with some red meat and carbs. There’s nothing better than beef stroganoff with red bell peppers, wild rice, button mushrooms, zucchini and lemon thyme.