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
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
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……
Realistic Goal Setting
January is the month when many people are super-motivated and make their resolutions for the year ahead. But do you set the same goals each year? And do you reach your goals?
If what you tried last time didn’t work, what makes you think that doing the same thing all over again is going to give you a different outcome?. Because if it didn’t work last time you tried, you need to change your plan of action!
Losing weight and getting fit is one of the most common resolutions, especially after spending the festive season eating and drinking so much. This is the reason why the gyms are packed this month, but after a couple of months of the initial ‘I’m going to lose weight and get fit’ motivation many give up.
But you don’t need to be one of the quitters! There are strategies for success in keeping that Health and Fitness motivation going all year.
Make it a Social thing……
Social interaction has been shown to make people more likely to workout so join a fitness class, a local running or sports group, get yourself a gym buddy or hire a personal trainer. Paying out in advance for things may be a financial commitment, however, combine it with a commitment to another person and you’re much more likely to stick with your program. If you can’t make it to a group, having an online social fitness community (e.g., Facebook group) can also inspire you to keep working towards your goals.
Set and Commit to a specific goal…….
Although the long-term goal may be to lose 2 stone or run a 10k, it’s a good idea to set short term goals too. Sign up to the race and put it in your diary, but also set yourself weekly/monthly challenges that will lead you to your main goal. Make sure your goals are S.M.A.R.T (Specific, Measurable, Achievable, Realistic and Time framed) and write them down!
Find the Best Exercise and Diet Plan for you……..
The best Exercise and Diet plan for you is the one that you enjoy doing!. You are far more likely to stay consistent if you actually enjoy what you’re doing and therefore this commitment will bring the greater long-term results. If you find it boring, you won’t stick to it so try something else!
Those low moments when you feel like stuffing your face or cancelling your gym session are bound to happen so plan a strategy for dealing with it. If you blow it on a night out, get back on it the next day, it doesn’t mean you’ve failed – you only fail when you give up!
You don’t have to exercise or eat like an Athlete, It doesn’t matter if you’re first or last and so what if you didn’t get a slimmer of the week award!. The most important thing to making your New Year’s resolutions work in 2019 is to keep at it!
Happy 2019 – Here’s to your Health, Fitness and SUCCESS!
Are you a Slave to the Scales?
Getting weighed on a regular basis can be a great indicator to your weight loss progress and help to keep you on track, however, if you’ve had a really good week of healthy eating and exercise and it doesn’t immediately show on the scales, don’t be disheartened that you’re not seeing results overnight. Unless you overate by 3500 calories, the change in your weight on the scales is water, not fat.
Our bodies are 70% water, so usually the daily fluctuations are water.
Many people don’t automatically see a weight-loss when they start to exercise either, in fact sometimes the number on the scales goes up – but it’s not a reason to stop exercising!
A few reasons you see fluctuations on the scale may be:
Recent increase in cardio activity
Cardio increases blood volume, so if you’ve recently taken up more exercise than usual, its common to see an increase in weight until it stabilises
Recent increase of weight training
Sore muscles retain water and eventually this leads to muscle gain.
Illness, Soreness, injury or bruising
This causes inflammation which leads to local water retention.
Change of meal timings
Although your calorie intake maybe exactly the same, eating meals later on an evening can affect the weight on the scales the next morning.
Single unusually large meal
Large meals take days to digest, along with the equivalent mass of water will remain in your gut.
Increasing your carbs
If you’ve had a low carb phase in your diet, a sudden increase will cause your liver and muscles to increase glycogen stores which will again increase your water weight.
Again, this will affect your bodies blood volume which will show up on the scales.
Change in fibre
This will affect your poo weight!
In short – trust your calorie intake! If you’re tracking your food accurately and are eating at a calorie deficit, you WILL be losing fat. The fat loss is just hidden on the scales by many causes of fluctuation in water and digestive waste.
The answer isn’t to eat less but to trust in your body and give it time to make any adjustments. Just don’t give up because of a number!