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      Bewley and Ritch Blog — Exercise

      How To Survive a Heat Wave Without Air Con!

      How To Survive a Heat Wave Without Air Con!

      It's that time of the year again… that one day when the typically mundane English weather catches us off guard. The sun comes out, the tops come off and people flock to the beer gardens as if the beer was running out.

      If like us, your office does not have air conditioning, then we have put together a few little tips to survive the “unbearable” English heat.

      1) Get a Fan and close the blinds!

      Yes, it's very tempting to open up all the windows and let the glorious sunshine in but you're very quickly going to regret that decision as soon as the afternoon sun is in full force. Get a fan to keep your office or work space cool and keep those blinds shut a little to stop the sunlight bursting through!

      2) Take on a lot of Water!

      Drinking water can help decrease your bodies core temperature and will keep you hydrated. Washing your face and hands in cold water can also have a great cooling effect on the body.



      3) Head downstairs.

      As we know heat rises, so the further up the building you are the warmer your office will probably be. If you can work on the lower floors, or even better work in a shaded spot outside if you are allowed.

      4) Avoid excessive alcohol or caffeine.

      Both these substances act as diuretics and promote dehydration so if you can limit yourself on hot days then you will feel the benefits.



      5) Go into a public building that has air con!

      Take full advantage of all the free cold air and just sit back and enjoy.

      6) Wear lightweight, breathable clothing!

      Wearing thin and breathable clothing will make the day a lot more bearable. Shorts, dresses and short sleeve shirts are a must, and if you can try to stick to light colours. Dark clothing attracts the sun more.

      Check out our Pascal white polo shirt now on sale. Perfect for this summer heat wave!


      7) Pull a sickie!

      Now we are not advocating that you should do this often. But come on, how often does the weather get like this in England? Errrr never!

      So give your boss a little call and let him know that you’ve come down with the “man flu” and get out and enjoy some sun. Just remember to wear sun lotion, as coming in with a tan may give your game away.

      8) Avoid public transport.

      This is not something all of us can avoid, but if you can, do! There's not much worse than being squished up against another guy's sweaty arm pit on the bus, train or tram on a hot summers day. If you can, avoid public transport.

      9) Air your feet or cool them down.

      Now, if your one of those people with really smelly feet, we do not advise you to do this one in the office. However if you can sneakily slip your shoes off and air your feet without making your colleagues retch then it can be a great way of feeling a little bit more chilled. We don’t suggest you go putting them up on your desk either!


      10) Seek the shade. When you're walking about, try and stick to shaded areas. You will notice a big difference between the air temperature when exposed to the sun and when being shaded from it!

      Stay cool, stay safe.

      Get Rid of that Gut for Summer!! The Ultimate 10 minute Workout to tackle that stubborn belly fat.

      Get Rid of that Gut for Summer!! The Ultimate 10 minute Workout to tackle that stubborn belly fat.

      Not all of us have the time to be spending endless hours in the gym each week. With the nation now working longer hours than ever before it can be difficult to find the time and motivation to drag ourselves into the gym. We have created the ultimate fat burning, high intensity workout that can be completed at home with no equipment and will only take 10-15 minutes to complete. 

      The main aim of the workout is to increase our heart rate and metabolism whilst targeting that stubborn fat all in a very short space of time. 

      The workout.

      1) Press ups (20 Reps)

      Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Then push back up. 

      2) Jump Squats (20 Reps)

      Stand with your feet shoulder width apart. Then start to do a regular squat engaging your core, keeping your back nice and straight, pushing your bum out and keeping the head in line with the spine. Once you hit just below a 90 degree angle explode back up making sure your feet come off the floor. Then Land back in a squat position. 

      3) Lying Leg Raises (20 Reps)

      Lying flat on your back put your hands at the side (not underneath your bum). With your back remaining on the floor engage your core and lift your legs off the ground until they are at a 90 degree angle to the floor. Then lower down slowly until your feet are about 4 inches off the floor and repeat. 

      4) Tricep Dips on bench or chair (20 reps)

      Put your hands slightly narrower than shoulder width apart. Keeping your legs straight, lower your body straight down engaging your tricep muscles and once you hit below a 90 degree angle on the arms, explode back up using the arms and then repeat. 

       

      5) Alternate Lunge Jumps (20 Reps)

      Start in a standing upright position, keep your back straight and the head in line with the spine. Proceed by stepping forward with one leg, lowering your hips until both knee's are bent at a 90 degree angle. Explode back up into a standing position and then repeat with the other leg. 

       

      6) Crunches (20 Reps) 

      Lying flat on the ground place your hands behind your head so your thumbs are behind your ears. Gently pull your abdominals inward, curl up and forward until your neck and shoulder blades lift off the floor, hold at the top for a second and then lower down. Repeat this motion. 

      7) Burpees (5 Reps) 

      Stand with your feet hip width apart then lower into a squat position with your hands flat on the floor. Jump both feet back until you are in a high plank position then jump both feet back in towards your chest and jump upright with your ams in the air. Then repeat this movement.

       

      Complete the workout a minimum of two times.  For the more advanced complete the workout 3 or 4 times. With a 1 minute rest after each round of exercises.

      If you are really looking at cutting down that belly fat complete the workout once a day whilst cutting out any sugar from your diet and any white refined carbohydrates whilst increasing your fibre intake. You will notice a transformation very quickly.