Age is just a number

Age is just a number – Do you agree?

I can honestly say that at 45 years old I feel the most content I’ve felt in my life so far!

I was 35 when I started FitSista.  At the time I was so worried that I was too old to be a successful Personal Trainer, as all the trainers I knew were buff 21 year olds.  Luckily for me, I had the Life experience that they didn’t.  I’d been there and done that (not just read about it!).  My age was actually an advantage in my profession – and it still is as I get older!.

So rather than having a moan about the downside of getting older – Here’s to the POSITIVE POINTS!

  • Life Experience – You certainly don’t have that in your 20’s.
  • Greater Knowledge (although I do forget things!) – Hopefully by your 40’s you’ve learnt a few things.
  • Increased Confidence – I do things now that I’d never have done when I was younger.
  • I’m happy in my own skin – It’s taken me 45 years, but I’m extremely comfortable about who I am.
  • I take no shit – The days are well and truly over that I try to keep other people happy at the expense of my own happiness.
  •  I’m much more productive – I’ve got fire in my soul and I’m extremely passionate about my ambitions.
  • I need less sleep – I’m up and at ’em early and I get so much more done in a day than I ever used to.
  • I know exactly what’s important to me and what I want in life – and I really don’t care if I don’t match other peoples expectations.
  • I’m actually living my best life – Life is GOOD!.

This FAR outweighs the wrinkles, grey hairs, flabby bits, mood swings and hot flushes!

So whatever age you’re at – don’t use it as an excuse.  It’s never too late to try something you want to do and quite often, being older has its advantages!

 

Get active at the Office

Get Active at the Office

 

A recent study shows that the average British office worker spends more than 2 months of the year slumped at their office chair!  With just under a third of workers taking a lunch break and 95% saying they don’t see any sunlight in the winter months, it’s not surprising that working long hours leads to a sedentary lifestyle!

 

Inactivity and leading a sedentary lifestyle can not only double your risk of many Chronic illnesses such as Cardiovascular disease, Stroke, Cancer and Type 2 Diabetes, but it can also impact your Mental Health and Well-being and can create many Postural problems.

 

Being more active during the day can massively improve your Health, Happiness AND make you more alert and productive at work.

 

So, if you are one of those who sit at a desk all day, here’s some tips to try.

 

Are you sitting Comfortably?

Making sure your desk, chair, monitor and telephone are all set up correctly.  Your back should be supported, your feet should rest on the floor and your arms horizontal whilst typing.  Sit upright and try not to slump.

Keep Active during the day

At least every hour, try to get up and move away from your desk – even if its just to go to the loo or make a drink.

Take a lunch break

Even a 20-minute break outside in the fresh air will give you a mental boost and you’ll come back to your desk feeling refreshed re-energised and more productive.

Make the Most of your Commute to work

If you know you are going to be completely inactive during office hours, make your journey to and from work as active as possible.  Walk or cycle to work, park further away or get off the bus a couple of stops earlier so you at least get some of your daily steps in.

Get your colleagues on board

Set up a team challenge, get a lunchtime walking group together or arrange to go to the gym before or after work.  Being part of a like-minded group of co-workers can really motivate you all to keep active.

 

It’s not just employees that can benefit, a Healthy workforce makes Happier workers, which will not only be more alert, productive and increase staff morale, but will be less likely to have time off due to illness.  So, get the bosses on board too!

Appreciate your Journey

Do you appreciate your Journey?

‘What are your goals?’ is one of the first questions I ask new clients when I see them.  It’s important to establish a goal so I can make sure that the training plan is going to lead them to achieve what they want from personal training.

Losing weight, getting fit, having a flat tummy or shapely arms are the most common answers.

It’s not just about the final destination

It’s great to have a goal in mind and be working towards it, however appreciating the journey to achieve it is also important.  While your working towards your main goal, try not to put too much emphasis on how great your going to feel when achieve your final goal, that you don’t notice or appreciate the changes along the way.  All progress (e.g. losing a pound or running for 5 minutes more etc.) is progress. Yes, you may not have lost a stone yet or ran the full 5K but you should be really proud of yourself for each and every achievement along the way.

Self-appreciation is so important to our well-being – so make sure you learn to love who you are and where you are at every moment of your journey!

Progress is progress

As a PT and Class instructor I see a lot of people on a mission to get Fit and Healthy (obviously, it’s my job!). For those who I see week in and week out, it’s amazing to see their progress! I see fitness confidence improving, increased healthy choices being made and (as my clients will tell you) there’s nothing better than seeing some muscles emerging – it’s the best part of my job!  I always make sure I tell them how well they’re doing.  But what sometimes disappoints me is that they don’t always see it themselves just how fantastic they are doing, because they’re too focused on the end goal and that they’re not there yet.

Remember losing a pound is amazing, completing a workout is amazing, eating a healthy meal is amazing – any progress is amazing! Wherever you are at this very time of your life, remember you are amazing right now, so appreciate how well you’re doing.

If you’re on a Health, Fitness or Weight-loss journey, PLEASE make sure you’re loving and appreciating yourself along the way! X

Taking your Workouts Outdoors

Taking your Workouts Outdoors

Fresh air, open space and (if you’re lucky) sunshine!  What’s not to love about outdoor training during the Summer season!

As the weather warms up, if you’ve been training indoors throughout the winter months, the Outdoors provides the welcome change of new surroundings, new visual stimulation and adds a fresh new approach to your training sessions.

You’ve certainly got a few different challenges training outdoors – ever changing weather, variable ground conditions, avoiding dogs running around the park! but you’ve also got the opportunity to get creative with your sessions and add in different elements that are much more suited for the outdoors – even walking and running are far more interesting and challenging outside than on a treadmill.

Many of my clients welcome the change to training outside as a new challenge to their usual indoor sessions and they appreciate the change of scenery too – training in the park rather than inside at home or in the same 4 walls of the gym.  I personally benefit from it too.  Being someone who loves the sunshine, it’s a lot nicer way to train clients being outdoors than it is being stuck in a gym all day!

However, taking your workouts outdoors, you’ve got to consider:

Weather – If wet or recently raining, the ground and park equipment may be slippery.  Stick to exercising on areas you know are pretty much slip proof and avoid the grass. Also, direct sunlight can make it too hot for training so try to find a tree covered space.

Hydration – Especially important when the temperatures rise, carry an extra water bottle, as its easy to underestimate how much you’ll need.

Depending on where you’re training outdoors, many parks now have Outdoor gym areas – some equipment is great, some not so great, but nearly all have benches and playground equipment that can be utilised without having to lug around your weights.

Benches – Great for Step ups, Press ups, Dips, Single Leg Squats and Lunges, Mountain Climbers, Seated abdominals etc.

Trees – Great to use as marker points and for use with TRX and Resistance bands.

Playground Equipment – Climbing bars for pull ups, rows, hanging knee raises or just climbing up.

Swings – Great for challenging balance on otherwise static exercises such as single leg squats, Press-ups and Planks.

Make use of the differing ground conditions too – steps, hills, bridges, grass and pathways all provide new training challenges.

Or just take your usual workout session outdoors and enjoy the change of scenery!

Excuses not to Exercise

Excuses not to Exercise

When it comes to exercise, if just the thought if it has you thinking of any excuse to get out of it, you’re not alone. Many reasons for putting off exercise are completely legitimate, however finding ways to overcome these barriers is a starting point.

 #1 You’re too busy at work

These days, everyone seems to have a hectic lifestyle.  The solution to this is PLANNING. If an hour at the gym is out of the question you might still find that a 20-minute brisk walk to or from work or on your lunch break is do-able. It doesn’t have to be all in one go – break it up during the day

 #2 You have family responsibilities

When family takes priority, try to build exercise into your everyday parenting duties or weekend family time (e.g. walking with the pram, playing in the park, swimming or going for a family bike ride).

If you really can’t fit in a workout around the kids, re-assess your daily routine. Could you get up half an hour to fit in a workout? Or take some me-time when your partner gets in from work? Or when the kids are in bed? A 15-minute workout is just 1% of your day!

 #3 You’re confused about what you should be doing

You might not have a clue where to start or what’s the best exercise for your goals.  Look online, read up, ask a professional or hire a Personal Trainer – even just a couple of sessions can educate you, motivate you and put you on the right track with a suitable programme of exercise.

 #4 You don’t like the Gym

It’s a common problem (which is why many of my clients hire me as they can train at home) But it’s worth trying a few out, or going to a few different non-gym-based classes as there may be one you feel comfortable attending. Failing that, you really don’t need to go to a gym or class to exercise – you can do it at home!

 #5 It’s too expensive

Activities such as walking or running outdoors, or doing a home workout are all free!

#6 The Weather

You can’t control the weather, but you can keep an eye on the forecast and plan accordingly. You may need to reschedule your workout (e.g. an early-morning run to beat the heat) or even change the outdoor workout you’d planned for an indoor activity.

And there’s more…….

I’m too tired                          Workout early, get better sleep.

It’s too hard                           If it was easy everyone would be doing it! Build it up gradually.

I’m too old                             Being fit and healthy is beneficial whatever age you are.

I’m too unfit                          Everybody has to start somewhere – do what you can and gradually progress from there.

It’s boring                              Keep trying out different activities until you find something     you enjoy.

I’ve just done my Nails        Now this is the worse excuse EVER!

 

Remember, you can either have EXCUSES or RESULTS, unfortunately not both!

But if it’s important enough to you, you’ll find a way……