Jessica Ghigo is a nutritionist, pharmacist and personal trainer all rolled into one solid, strong body. She tells Jo Caruana how best to banish that autumn bulge, resulting from a lazy slump after sweating it out in summer.
We did it, people: we made it through the summer and the dreaded season of skin exposure. And we survived. So, with that out of the way for another nine months or so, it’s easy to fall back into old habits and to reach for the biscuit tin – safe in the knowledge that you can hibernate under bulky jumpers and loose-fitting trousers for the foreseeable future. It’s tempting, isn’t it?
Be sure to schedule your fitness time in the same way you would anything else – write it down in your diary and refuse any other appointments that clash with it
Well, this winter, why not try to turn things around? Thanks to the advice of fitness instructor Jessica Ghigo, I have certainly been inspired to – especially with images of stunning attire dancing in my head, all begging to be worn at glitzy parties come the festive season.
“Summer brings barbeques, ice creams and beer, while winter brings cakes, hot cocoa and cookies,” the instructor says, admitting temptation lives round every corner.
“But these are all excuses, and weight gain can be avoided through proper food choices, the right timing and amounts. Being active is another important part of the puzzle, of course, and winter muffin tops can be avoided if you focus on proper functional training.”
Ghigo explains that an event, like Christmas, can provide brilliant inspiration to kick-start a new fitness regime. “But it’s best to start small. Your goals must be reasonable and, if possible, broken down into steps so you can keep yourself motivated as you reach them.”
As she explains, we really should be exercising every day – varying the type and intensity depending on fitness levels, routine and previous injuries (if any). And you should always consult your doctor before launching into something new, just in case.
“Workouts don’t have to last for three hours,” she reminds us. “Unless you’re preparing for a fitness competition, who has that kind of time? Even a 20-minute power walk is a good start. I find that starting your day with a 30-minute session really gets you going, and then you know it is done.
“Be sure to schedule your fitness time in the same way you would anything else – write it down in your diary and refuse any other appointments that clash with it. No one can get fit for you, so a lack of space, time, energy or money are just excuses.”
Ghigo explains that ‘functional movements’ (which the body is designed to perform naturally on a daily basis) are great for toning up. They elevate the heart rate and use more muscle groups, thus eliciting more benefits and fat loss. “Examples include squats, push-ups, dead lifts and push press,” she says. “You have to hit the exercise with intensity and ensure it’s done correctly – push yourself, but do it carefully.”
Of course, exercise can’t go all the way unless you’re eating well too.
“Without the right fuel, the body cannot function properly,” she says in a no-nonsense voice. “If we feed ourselves processed foods, junk foods, refined flour and sugar and a ton of hydrogenated fat, our bodies are going to backfire. These types of foods don’t usually provide nutrition, even though they are generally high in energy. Natural foods give us so much more.”
It’s the ‘clean’ fare that Ghigo says will help you on your weight-loss mission – fruit, vegetables, meat, fish, eggs, nuts and other food that are found in nature. “The less ingredients listed on a packet, the better – especially when these are items you recognise and not processed ingredients. Always read the label, and don’t get caught in the ‘low fat’, ‘diet’, ‘cholesterol-free’ trap as these can do more harm than good.”
As for eating out, the instructor admits that this can prove difficult. “Everyone gets tempted by the smell of pizza and fries – including myself! But there are healthier choices that taste great too. Try not to think about what you can’t eat, but what you can, and ask for extra vegetables instead of rice, fries or couscous.
“Don’t worry – your meal won’t have to consist of a boring salad. It could be steak (with no sauce), salmon, fish, chicken, an omelette, fruit, yoghurt, black coffee, herbal teas… the list is endless. Just try to avoid being super hungry by eating normally during the day and nibbling a few vegetables before you go out. This will prevent mindless eating and save on calories.”
Finally, it’s always that last couple of kilos (the ones that will guarantee we look great in that festive outfit) that are the hardest to lose. To get rid of them, Ghigo recommends that your diet must be on point, your water intake high and that your high-intensity training should include the use of heavy weights.
“Numerous repetitions and moderate intensity cardiovascular training play an important part as well, but you definitely need to personalise your workout to get the most out of it.
“Remember that fitness is a journey with no destination, so, yes, sacrifices have to be made – especially until old habits die and your new approach becomes second nature. Take it a day at a time,focusing on your next fitness session and meal and don’t let anything sabotage your aims.”
Top tips
• Get your 30-minute workout out of the way first thing in the morning.
• The more processed the food, the worse the effect on your body.
• The longer you keep at it, the easier your workout routine gets.
• Getting caught in the ‘low fat’ and ‘diet’ product traps does more harm than good.
• Eat regularly to avoid getting hungry – the hungrier you get, the likelier it is that your good intentions will suffer.
• If you’re unsure about whether a particular exercise is damaging your body, do check with a physician.
Jessica Ghigo is running the Lotto Weight Management Course, which includes regular group fitness sessions for 10 weeks; a detailed and personalised nutrition and exercise plan; individual fitness support for real results; regular weighing and measuring sessions to help chart progress; and a full 10-week membership at Cynergi Health & Fitness Club.