Summer holiday guide www.virginactive.co.za
Table of contents 01 Introduction
02 Week 1
03 Hannan’s Fitness H8cks
04 Week 2
05 8 Quick fire holiday eating tips
06 Week 3
01 Happy Holidays
from Virgin Active There’s something really special about long summer days and reconnecting with family, friends and even ourselves after a long, hard year. Whether you’re taking leave, summering from home, travelling or even (gulp) working over the holiday period, we hope that you have a safe and happy holiday season with a bit of downtime to rest and recharge because next year we come back even stronger, together! Virgin Active members, remember that you also have free access over 400 on-demand workouts on our app that you can do from home, the beach or anywhere you may find yourself this holiday season. Stay safe. Stay happy. Stay active. We hope to see you at a club really soon.
To get you through the next few weeks of festivities we’ve prepared a selection of online workouts, fitness hacks, eating tips, mental health nuggets and some inspiration from the team here at Virgin Active.
Celebrate summer. It all starts here! Enjoy our inspiring world of exercise experiences for a day. GET GUEST PASS NOW
T&Cs apply.
NUTRITION TIP
You can’t go wrong with fruit.
Fruit is full of nutrition such as energy, fibre, vitamins, minerals, antioxidants and phytonutrients. Oranges for instance are packed with vitamin C, which we need to help fight infections. Berries on the other hand (take your pick, they are all amazing) contain powerful antioxidants, which help protect us from free radicals.
Kim KimHofmann Hofmann @kimsnutrition
02
DAY 1
YOGA ALIGN
Standing twists with Ish
Work on your standing twists as well as focus on “finding your truth” with this Yoga Align practice.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Block
Water
Duration
46
TIP
“Feeling stressed out? Your breath is always there for you to calm you down and connect you to your body.” Joëlle Sleebos Head of Yoga at Virgin Active @joellesleebos
NUTRITION TIP
Vegetables are a must.
Veggies are a powerhouse of nutrients. Examples include broccoli (for vitamins A, C and K), spinach (for vitamins A, C, K as well as folic acid and iron), tomatoes (vitamin C, potassium as well as the wellknown antioxidant lycopene), potatoes (for vitamin C and B6), orange sweet potatoes (rich in vitamin A) to name just a few. Think colour when it comes to vegetables. The more colour you have, the more nutrition variety your body will get.
Kim Hofmann @kimsnutrition
DAY 2
HIIT
Upper & core with Kundai
Warm up and get ready for a 10 minute upper body cardio mashup HIIT workout with Kundai.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
14
TIP
“Remember, Summer means heat. Heat needs hydration. Hydration ain’t just H20. Drink 1 part energy drink to 3 parts water to replenish your salts as well, so you don’t suffer the slump from low sodium levels.” Billy Khumalo Virgin Active Personal Trainer @wellnessbybilly
DAY 3
PILATES ALIGN
Core
with Damian Work that core and find your alignment with this Pilates Align class with Damian.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
26
NUTRITION TIP
Fats are vital When you think fats, think plant. For example, avocadoes are high in monounsaturated fat, a fat that helps with good blood flow as well as brain health thereby helping you to stay mentally strong. Then there’s nuts and seeds – all varieties are great sources of fat (including peanuts!) with walnuts and linseeds / flaxseeds having the highest omega 3 quantity of the plant sources. Fatty fish is your exception to the plant / animal rule. The fat in fish is great for preventing cancer, heart disease, stroke, diabetes, and will help with brain development. Examples include sardines, pilchards, trout & salmon.
Kim Hofmann @kimsnutrition
DAY 4
TABATA
Lower & cardio with Kundai
Time to HIIT the mat for a lower and cardio focused TABATA session with Kundai. The main workout is just 10 minutes you’ve got this!
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
16
TIP
“If you’re out shopping, why not “Shoppercise”? Doing just a few stair intervals can make a significant difference in burning calories and you can even turn a staircase into an all-in-one exercise machine. Think calf raises, side squats and more!
Hayley Virgin Active Yoga Master Trainer, Gauteng Central @hayley4381
DAY 5
SHAPE
Total body with Nomvula
Get ready for a full body toning and stamina building session in today’s Shape workout with Nomvula.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
35
DAY 6
EMOM
Upper body with Kundai
Ready for an upper body EMOM styled workout? Do it at the gym, do it at home, just do it.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
11
TIP
“Find fun ways to spend quality time outdoors with friends & family while being active (e.g. ball sports, beach games, hiking/exploring, action frisbee). When you find enjoyment in what you’re doing you’re more likely to stay consistent with your exercise habits. Consistency = progress.”
Dominique D’Oliveira Virgin Active Personal Trainer @dominique_doliveira
DAY 7
NUTRITION TIP
Try to incorporate legumes Legumes are an amazing source of plant protein, energy, fibre, vitamins and minerals (especially iron and folate). They have been shown to keep your cholesterol in check, lower heart disease risk, and generally keep your energy levels nicely stable so that you have balanced energy to keep going longer.
Kim Hofmann @kimsnutrition
BOXING
Fitness with Xoliswa
Get fitter for Boxing and life with Xoliswa’s fun class. Add dumbbells and a skipping rope for an extra burn.
DO WORKOUT DO WORKOUT
Level
ALL
Duration
37
WHAT YOU NEED: Water
Light dumbbells
Skipping rope
Sweat towel
HANNAN’S
FITNESS H8CKS
03
Virgin Active National Product Development Manager, @ceri.hannan is here with his 8 Fitness Hacks for summer 1. Be S.M.A.R.T To assist with staying on track over the holiday season try and set some SMART goals to keep you on track. In other words, be: Specific: Aim to do 3 specific workouts per week for example! Measurable: This is totally up to you, but ultimately try to set goals that you can measure. E.g., Aim to sleep better? How about gaining more flexibility? Achievable: Rome wasn’t built in a day and certainly not while it was on holiday, so make sure you can achieve the goals you're setting yourself! Realistic: If you’ve never run a marathon before, then now’s not the time! Slow and steady wins the race. Have fun! Timescale: If it’s a 2-week holiday, then that’s your time frame, be sensible, adhere to the above and most of all enjoy it!
2. Use everyday objects as weights Can’t get to the club? No problem! Use everyday household objects to assist in adding that little bit more resistance. Tins of food, bottles of water, grab a kid or just resort to good oldfashioned bodyweight exercises!
3. Fit movement into day Take a break from sunbathing and go for a leisurely beach walk or offer to carry the sun loungers from the car. Every little bit helps!
4. Hydration If you’re going to a braai or function, ensure you’re hydrated. This will ensure that if you do have an alcoholic beverage, you enjoy it rather than replenishing your fluids with beer or wine! Fewer empty calories and less chance of you peaking too early.
5. Make good use of your downtime! Also known as soap stretching (watching your favourite soap whilst stretching out any tired, tense muscles or simply lying on the beach is a great way to unwind and regenerate tense muscles and aching joints.
6. Schedule workouts ahead of time Make a plan! Have set times throughout your holiday. Early is always good so that you can make the most of the day with yourself or your loved ones. #getitdone
7. ‘Mind’ your health Keep your mind healthy with some of the below… a. Try puzzles b. Word searches c. Play cards
d. Learn a new skill e. Teach a skill f. Listen to music
8. Dedicate a workout spot Create a routine ‘destination’ for your workout. Same place on the beach, garden or living room to assist in creating a habit especially if you’re on holiday.
TIP
“Try new things. Routine pretty much goes out the window over this time of year, and when you try to impose exercise routines over lack of life routines, it can create major tensions. So why not use the opportunity to mix it up in exercise too? Try new things? Go for hikes that your normal schedule prevents. Run if you typically cycle. Train at a different time of day (because you can, perhaps). Train with friends in new places. The season imposes change on you, so take advantage and experiment. At worst, you’ll find that it invigorates the normal exercise you’ll return to in the New Year. At best, you’ll discover new ways to enjoy training that persist into 2022.”
Prof Ross Tucker Sports Scientist & Virgin Active Expert Adviser
04 TIP
“Something is better than nothing! You deserve a rest, but try and fit in a brisk walk for 30 min at least every second day. You will thank yourself in January!”
Piet Oosthuizen Virgin Active Head of Commercial Exercise @Snaar10
DAY 8
EMAM
Lower body with Kundai
You’re in for a quick 10 minute lower body EMOM (every minute on the minute) workout.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
11
DAY 9
BARRE
Strength with Ianthé & Olivia
Get toned with this Barre class that will work all those muscles - from head to toe!
DO WORKOUT
Level
ALL
Duration
33
WHAT YOU NEED: Mat
Water
Sweat towel
Resistance Band
TIP
“Going to the beach? Make sure you pack the beach bat and ball, the frisbee or beach cricket set. Mix in a sand castle building session and they will keep moving and stay busy while you unwind. There will be lots of running around and as a bonus, your kids will learn important movement skills and hand-eye co-ordination. Oh, and don’t forget the sunscreen!”
Catherine Coupar Virgin Active National Junior Member Manager @cathcoupar
NUTRITION TIP
Eat mindfully Mindful eating is about being present while you eat, enjoying the food with all your senses and noticing how the food makes you feel. When you savour your food your mouth and taste buds will be satiated and not ask for more food. Your brain will also receive the message that food has arrived with less food, leaving you less likely to overeat. All of this means that you will be able to eat less without feeling deprived.
Kim Hofmann @kimsnutrition
DAY 10
EMOM
Total body with Kundai
It’s a full body sweat shesh in today’s 10 minute summer workout. Perfect for after your class at the gym.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
11
DAY 11
GRID
HIIT
with Jarryd & Tyla Siblings, Tyla and Jarryd have an incredible high intensity training session for you today. Train as fast as you can, to earn as much rest as you can, with flawless technique. Enjoy!
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
41
TIP
“Alternate drinks with water when you’re out for a long time. The overconsumption of alcohol can be difficult to avoid, and if you’re concerned about health, weight gain and general well-being, simply alternating a non-alcoholic drink (preferably not highly sweetened carbonated ones, either!) with alcoholic drinks will go a long way to cutting that consumption.
Prof Ross Tucker Sports Scientist & Virgin Active Expert Adviser
NUTRITION TIP
Don’t starve yourself of grains
Grains have gotten a bad rap, but it’s only because too many people eat the refined grains. Yes, once they’re white, they only give you energy and not a consistent supply. But add the whole-wheat and brown ones into your diet and immediately you bring in fibre, and many of the B vitamins as well as iron, magnesium, and selenium. And remember that grains also contain some protein!
Kim Hofmann @kimsnutrition
DAY 12
AMRAP
Core workout with Kundai
It’s time to work that core with this AMRAP workout (as many reps as possible). It’s all about bodyweight, abs and cardio with Kundai today.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
12
TIP
“15 minutes on your yoga mat is better than no time on your mat.” Joëlle Sleebos Head of Yoga at Virgin Active @joellesleebos
DAY 13
YOGA CALM
Release with Néna
This is a floor-based practice, with predominantly seated or reclining poses. You will experience a deep stretch of the muscles and beyond into joints and connective tissue. Stretch, relax and restore. Create space in your body and mind.
DO WORKOUT
Level
ALL
Duration
45
WHAT YOU NEED: Mat
Water
Blocks
Bolster
TIP
“Create a physical activity jar where the whole family can have a chance to pick an activity. Write short, fun activities on small pieces of paper. The idea is to keep it short and sweet. Involve the kids and let them add their ideas too. This way you can be sneaky with keeping them active throughout the holiday. Be creative and let them design a visual motivation chart and provide stars for every successful 30 seconds as a reward. Here are some activities you can drop in your jar: Hop like a bunny / jump like a frog / walk like a crab / bear walk / run like a cheetah / gallop like a horse / balance on one leg like a flamingo for 30 seconds per activity (keep a stopwatch or kitchen timer close by).”
Dr Eileen Africa Kinderkineticist and Virgin Active Expert Adviser @eileenafrica_sylvester
TIP
“Feeling settled and at peace with whatever food choices you make is less about right and wrong, and more about awareness and balance.” Matthew Fah Virgin Active Personal Trainer @matthew_fah
DAY 14
AFAP
Cardio with Kundai
Get ready for an intense workout. It’s all about going AFAP (as fast as possible) using nothing but your bodyweight, so get warm, attack it for 6 minutes then enjoy the cool down.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
11
05 8 QUICK FIRE HOLIDAY EATING TIPS by Kim Hofmann
@kimsnutrition
1. Don’t eat out on a hungry stomach! Make sure you have eaten regularly throughout the day so that you are not starving by the time you head out to eat. This will help keep portions controlled. Consider having a small snack before going out if it has been a while since you last ate. This will hold you over to the next to meal. Keeping calories for later promotes obsessing about food and takes away from the enjoyment of the food.
2. Start the day with an early breakfast. It will make staying on track for the rest of the day so much easier.
3. Balance your meals. Use veggies, high fibre carbohydrates, protein and some fat to keep you feeling fuller for longer and to prevent mindless snacking.
4. Go for the healthy option. If eating out at friends or family, ask whether you can bring a dish filled with vegetables or a big salad to ensure there is a healthy side to add to your meal.
5. Don’t forget about your water! If you are not drinking enough, the body will stop sending out the thirst signal and will send out a hunger signal instead, making appetite control challenging. Keep your water bottle on you at all times. Try flavouring the water with sliced fruit / cucumber / mint if you don’t like the taste of plain water.
6. Don’t deprive yourself. of your favourite holiday foods. This will only increase your desire for them and lead to bingeing when you do eventually allow yourself to have those foods. Incorporate small portions of your favourite holiday foods and savour them by eating slowly and mindfully so that you don’t need a large portion.
7. Don’t feel guilty. when you do have something that you would normally not choose to eat. If we decide to have some dessert, and enjoy a small bit of it, guilt will only spoil the enjoyment of the dessert!
8. Choices. Remember too that you don’t need to have something ‘special’ every time it is presented. Consciously choose the times that you are going to indulge. This is part of the planning!
06 TIP
“It’s a crazy season, and life seems to only get busier in the Xmas build-up. Don’t stress if you don’t get time for that formal workout. A walk in the park with the kids, taking the stairs at work, avoiding the elevators & walking the escalators will all go a long way in maintaining your fitness, keep the sanity in check!” Dr Adrian Rotunno Sports & Exercise Medicine Physician and Virgin Active Expert Adviser @adrian_rotunno
DAY 15
PILATES ATHLETIC
Upper body with Lucas
Grab some dumbbells and work those biceps, triceps and shoulders with Lucas in this strength-based Pilates class.
DO WORKOUT
Level
ALL
Duration
33
WHAT YOU NEED: Mat
Dumbbells
Water
Sweat towel
NUTRITION TIP
Eat early and regularly Eating early is vital because you will have had an overnight fast and your immediate energy stores will be running low. We need to top up the energy levels so that you can function maximally in the first part of your day. And then, because your body uses energy, you will need to top it up on a regular basis. This generally means eating every 3 - 5 hours. You can learn the timing by listening out for the hunger signal that the body sends out. The secret to why we should do this is because our physiology will be supported and cravings later in the day will decrease.
Kim Hofmann @kimsnutrition
DAY 16
EMOM
The big 5 with Kundai
Burpees, sit ups, squats, push ups and more burpees in an EMOM format. It’s going to be intense, but it’s only 10 minutes so lay out your mat and give it horns!
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
12
DAY 17
RUN
Speed session with Thandy
Ok speedsters, time to work on getting a better time on your next run. Thandy guides you through some speed drills in today’s 21 minute workout.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
21
TIP
“Pick places to visit where kids can get their move on. Like museums (lots of walking), play parks with various activities to test their bodies, cycle tracks are great for balance and good old-fashioned cardio, or hire some surfboards and get them paddling their way to holiday fitness.
Catherine Coupar Virgin Active National Junior Member Manager @cathcoupar
NUTRITION TIP
Incorporate some yoghurt
Yoghurt contains the good bacteria which is a must for a healthy gut. Plus, it’s a great source of calcium, which will keep your bones healthy and strong. Choose the low fat or fat free options because the fat is not the healthiest of the fats.
Kim Hofmann @kimsnutrition
DAY 18
3-6-9
Total body with Kundai
3, 6, 9 - ready to get sweaty? The main body of the workout is only 6 minutes, so get warm and get ready to get a cracking HIIT session in with some dynamic movements.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
12
TIP
“Take only swimwear, sunblock and your yoga mat on holiday. That’s all you need! Estelle Truter Virgin Active Yoga Master Trainer, Gauteng South @estelle.truter
DAY 19
DANCE
Fitness with Tertia
This Latin-inspired dance fitness class is perfect for beginners. Give it a try now!
DO WORKOUT
WHAT YOU NEED: Water
Sweat towel
Level
ALL
Duration
33
DAY 20
TABATA
Core
with Kundai The core is the main focus for today’s super-short summer session. Grab your mat and join Kundai for an intense session.
DO WORKOUT
Level
ALL
WHAT YOU NEED: Mat
Water
Sweat towel
Duration
10
NUTRITION TIP
It’s all about balance Balanced meals will help your blood glucose levels stay stable. This means that each meal should have energy food (the carbohydrate – and before you ask, no carbohydrates don’t make you fat. They actually help with weight loss. But you must choose the ones with more nutrition most of the time), protein and fat. The energy food will ensure that the body has immediate energy (the body favours the glucose cycle for energy – and just by the way, if you don’t eat carbohydrates your body will use muscle to get the glucose. The protein and fat ensure that the carbohydrate is digested more slowly, and the release of the glucose is slower, thereby giving you more lasting energy.
Kim Hofmann @kimsnutrition
TIP
“Try and find a balance this festive season. You have worked very hard in building a sustainable healthy lifestyle, now keep at it in style. Be sure to at least put in 30 minutes of work 2-3 times a week. This gives you an advantage going into the new year.”
Laurence Mbalula Virgin Active Personal Trainer
DAY 21
YOGA FLOW
Standing balances with Usi & Tyla
The theme of this Yoga Flow class is contentment. Grab your mat, find a nice quiet place and give it a go.
DO WORKOUT
WHAT YOU NEED: Mat
Water
Level
ALL
Duration
46
Celebrate summer. It all starts here! Enjoy our inspiring world of exercise experiences for a day. GET GUEST PASS NOW
T&Cs apply.