TIPS for FITNESS & HEALTH in Marbella

Here are 10 effective health & fitness tips.
From healthy eating habits to exercise programs. These health and fitness tips will help you get closer to fat loss, weight loss, wellness and overall health.

food vs drugs and exercises vs depression

Drink more water

You hear this constantly, and there’s a reason for that – because it’s essential! Drinking water curbs your hunger, hydrates your body, and nourishes you from the inside out, including your skin. Your body needs at least 8 glasses a day (approximately 2 litres). Personalise your water intake is the best. Ask me next time we meet in Marbella.

Sprint more

Try Sprint Interval Training for faster fat loss and a stronger heart. The basic concept of sprint interval training is sprint/walk/sprint/walk, etc. Pick a flat road that is 50 yards (45 meters)- sprint the 50 yards, walk back slowly, repeat – do this 10 times. Warm Up before and warm down to Cool-Down after! Sprint interval training boosts metabolism, burns more fat, and uses less time to complete. Time is essential, especially here in Marbella.

Stay away from refined sugar!

When you consume refined white sugar, it causes your body to release insulin – and insulin causes your body to store fat if not used. That’s why those fat-free cookies with extra sugar are causing you to gain weight. Read the ingredients label and avoid products heavy in refined sugar and high fructose corn syrup. “Healthy” breakfast cereals and bars are notorious for being high in these two ingredients. Are you still searching for the Ideal & Fast Breakfast in Marbella, which should be high in protein and balanced in calories? Ask me, and I can advise.

Correct & Balance your diet

Add more of the following foods to your diet: whole grains, olive oil, organic eggs, natural peanut butter, sustainably caught fish, organic poultry, berries, apples, almonds, complete protein powder and water. These foods will help you burn more fat, stay in shape longer and better your health. If you don´t have a favourite Protein Powder, ask me, and I´ll advise further.

Weight training

You can add weight training to your exercise routine when in Marbella. Adding muscle to your body increases your life span, makes you stronger and burns fat. If you’re looking to tone up, use a weight that you can lift 8-12 times; if you’re looking to add bulk, use a weight you can lift 4-6 times. Weight train 2-3 times per week and keep your weight training sessions to 45 minutes max. Adding more complete proteins to your daily diet can help too. Train with me in Marbella because you live here or want to stay in shape while on holiday in Marbella.


Add a quality multivitamin to your diet and fish oil soft gels (omega-3 fatty acids). Most people need sufficient vitamins and minerals from foods alone, so you must complement your healthy eating habits with a potent multivitamin. Fish oil soft gels are important because most people’s diets severely lack omega-3 fatty acids, suspected of contributing to many health diseases, including obesity.

TEST your favourite brand:

Fish oil soft gels are the easiest way to add omega-3’s to your diet – consume 2,000 to 3,000 mg of omega-3 daily. Test if your favourite fish oils are of high quality. Put 1-2 soft gel capsules in the freezer overnight. The following day checks if they´re still flexible. If so, it is good quality, if rock hard…. it is more water than you bought. Please ask me about excellent quality Fish Oils if you have not yet found your favourite here in Marbella.


Marine Councel Stewardship

Eat more often fish

Add more wild salmon to your diet. It’s incredibly high in protein and omega-3 fatty acids and low in fat – a very healthy combination. Here in Marbella, we tend to eat more fish just because it comes fresh in from the sea every day.


Exclude processed food

Exclude foods that contain hydrogenated oils and just processed foods altogether. Hydrogenated oils, or trans fats, wreak havoc on your body. Read the food ingredients you are eating – it will indicate if it contains hydrogenated oils – and if it does, toss it! Processed foods are chemically-altered, packaged foods like many foods targeted towards kids nowadays. Usually, you can tell the food is processed if the ingredients show a list of chemicals, so E-numbers are a mile long.


Don’t overeat

Keep your weight easier under control by stopping eating before you’re full. Portion control is an easy way to ensure you don’t overeat and gain fat & weight. If you continuously eat until you’re uncomfortably full, you’ll consume too many calories and stretch your stomach out, causing you to want to eat more and more often.


fitness test dominic james marbella






Before starting any new fitness or workout plan, it is wise to have yourself tested. Your doctor or a qualified Personal Trainer can ensure that there are no hidden injuries or (small) minors that would prevent you from attending specific workout plans.
The Fit test is not only to check your fitness level but also to see what improvements you’re making.



We´ll work together towards your wellness goals while here in Marbella. We should always look at negative results that show up positively, as by having the test done regularly (4-8 weeks), we can check what changes we need to create in our personal workout plan.

If results such as body weight may have gone up, this could be due to an increase in muscle, and this will show a better shape. You will need to burn off the fat; therefore, more muscle will do that. Your body will be quickly in a better condition and muscle tone, plus you will feel more energetic and healthier. Get ready for your Marbella Beach Body!