Bintan’s leading resort, The Sanchaya, has bolstered its wellness programme ahead of the summer season and from 13 to 23 August, celebrity trainer and founder of fitnessartz, Artur Zolkiewicz, will be hosting the first of what will become a series of fitness residences.
With clients such as British celebrities, journalists and models, Zolkiewicz has been passionate about fitness and wellness for more than two decades, with training in karate since the age of 8, boxing and Brazilian Jiu Jitsu. At the core of these disciplines is the importance of living, eating and moving better and it is this fundamental element that has drawn him to the world of fitness We got the chance to find out what his top 5 fitness tips are and sharing them with you.
Artur Zoliewicz, celebrity trainer
1. Hire a good trainer
It’s really important that beginners engage a renowned trainer, who will be able to speed up progress in a safe way, ensuring maximum results. One of my biggest tips is to focus on weight lifting – there are so many benefits, such as better balance, stronger bones, leaner look, healthier heart, better sleep, better hormonal health etc.
During my residency at The Sanchaya, Bintan, I will be holding daily fitness classes, in addition to one-on-one sessions, helping students learn how to safely lift weights to maximise their fitness potential. I believe in the uniqueness of each client’s needs and aims, devising bespoke programmes and bringing the same level of commitment to them as I do my own training.
The Sanchaya poolside
2. Movement quality comes first!
Many people who train mindlessly chase strength at the expense of movement quality. It’s very easy to fall victim to this, but is important to remember that movement quality means training longevity.
We tend to get excited with the number of plates and kilograms we can lift, but it’s important to ask ourselves how safe this is, and if we are actually adding dysfunctions to the body. Movement quality should be the priority over weights lifted.
Stretching after a run
3. Stretch, mobilise and prepare for your sessions
“Mobility is the bucket that holds strength and speed” is one of my favourite quotes when it comes to describing the importance of mobility. Without being mobile we get injured quicker, are weaker and slower.
Including mobility into your daily or weekly routine will benefit you hugely and allow you to perform better in weightlifting, running, playing football or whichever sport you most enjoy.
Mobility and stretching tips will be the focus of my afternoon sessions at The Sanchaya, helping to revitalise weary body parts following the high-intensity morning classes.
4. Don’t count calories, prioritise whole foods and don’t be afraid of good quality supplements
Generally, if your goal is to lose weight, it’s quite safe to say that you have to be in calorie deficit. The only problem – there is no perfect way for counting calories.
Research shows that the true calorie content of what you’re eating is often significantly higher or lower. Food companies may use any of 5 different methods to estimate calories, resulting in inaccuracies of up to 20%.
Use the palm of your hand as a measure for your meals:
- 1-2 palms of lean proteins
- 1-2 cupped hands of carbs
- 1-2 thumbs of fats
- 1-2 fists of vegetables
Prioritise whole foods and make sure that you eat a wide variety of colourful vegetables – different colours mean different micronutrients and vitamins.
Sleep is most certainly the unsung hero of performance and fat loss.
The optimal amount of sleep falls between 6-8 hours. The more you train, the more you will need to rest. People who get less sleep have increased daytime cortisol levels which can lead to muscle loss occurring when high cortisol levels begin breaking down the body’s tissue.
When the body is tired and fatigued, it senses this fatigue and perceives a low supply of energy as a result, kick-starting the feeling of hunger.
Additionally, sleep restriction can decrease glucose and insulin sensitivity, two of the most crucial factors that are involved in the development and prevention of diabetes as well as regulating the satiety you feel after a meal is eaten.
Those interested to attend the wellness classes at The Sanchaya will be pleased to know that the high-intensity morning classes are designed to leave participants feeling energised, and will use a series of stretches and cardio exercises to target the whole body, whilst afternoon classes will place a higher focus on stretching to revitalise weary body parts. These classes will also feature breathing techniques designed to relax the body, alongside controlled articular rotations to help guests assess their bodies and spot potential imbalances and dysfunctions. Zolkiewicz’s fitness schedule will be complemented by a nutritious menu of post-workout breakfasts and vegan pea protein powder smoothies.
For more information about the fitness residency, do visit www.thesanchaya.com.
Photo credits: Fitness Artz, The Sanchaya and Pixabay