• Hide tempting foods away from your eyes . Place the chocolate jar or crisps in a hard to get to area or somewhere you don´t go to. If you have to hunt for them or you are not reminded they are there then the chances are you won´t even think about eating them.

• Make movement a part of your everyday – especially just after eating. Movement helps to prevent the body storing food as body fat and instead utilises it. Take a walk around the deck or push a vacuum cleaner around for 10 minutes. It also forces you to leave the table rather than staying and being tempted to opt for second helpings when you really did not need them

• Sit as little as possible . If your job involves a lot of sitting then set an alarm to remind yourself to get up and take a walk every 30 minutes. Even if you just get up and perform 10 body weight squats.

• Drink more water instead of snacking and set yourself stair climb targets for the day and each day try to beat your number of stair climbs- they might be a short flight of stairs but everything counts and small activity built up over the course of the day can be just as beneficial as one exercise session.

• Write out your exercise goals and if necessary announce to the crew what you intend to do – lose 3 kilos by May or go for a run twice in a week or not eat chocolate for a month. Make sure people know what your challenges are and this way you are more likely to stick to them.

• Involve the crew in being healthier – the chances are there are more people than just you aboard that want to look or feel better. What about having a crew sports event ? Or instead of buying crisps, chocolate and cook for the crew invest that money in a training crew programme when the season is done? You will feel so much better for it.

• If you can limit or not eat sugar or man made carbohydrates you will not only lose weight but your skin will look better and you will have more energy. Set a challenge up for yourself.

• Make sure you book your end of season workouts with us in STP – Whether it’s a liver detox, balancing your metabolism to burn more fat, a nutritional programme, personalised training, inside or outside the studio, massage, pilates, yoga or circuit training and excursions like road biking…. we offer it all.

TOP VEGGIES

Best way to get healthy and lose weight is to make sure you are eating enough vegetables – how many vegetables do you eat ? (Chips and baked beans do not count ). Leafy greens including kale and cabbage and are especially good with very little impact on your blood glucose levels ( do not cause you to store body fat ) Raw herbs in salads and flavouring foods are also amazing and contain a multitude of health benefits – many help to detox the liver , they are anti- inflammatory and contain minerals and vitamins for bodily repairs and energy.

Asparagus and artichoke are other great veggie ´s very low in calories and high in health benefits.

MASSAGE IN STP

Book yourself in for a relaxing massage after you have been hitting our daily workouts. The perfect way to relax and unwind or get some release from poking around in engine rooms or lifting heavy and awkward kit in small spaces.