5 Benefits of Instructing a Personal Trainer

 

Want to know what some of the main benefits might be of instructing a PT to help you along your fitness journey? Read on and feel free to leave your own comments below 😀.

1. Accountability – we all know that staying fit and active is highly important because of the beneficial effects on both your physical and mental health. But we also know that it can be difficult to self motivate, fitting in exercise around your job, family and other commitments. Knowing that you have a pre-planned appointment with a trainer is far more likely to motivate you to actually get up out of bed that hour early rather than hitting the snooze button or head straight home to the sofa after work instead of hitting the gym.
2. Knowledge, Skill and Expertise – In the UK, you should seek a trainer with a Level 3 qualification from an appropriate awarding body. A trainer with such a qualification has been assessed in all levels of programming and delivery of fitness instruction and personal training and has knowledge of the varying systems, methods and techniques which can be best utilised to help you reach your goals.These techniques can vary quite considerably according to your individual needs. For instance, a client seeking to lose weight will be best served by different exercises than a client looking to build muscle. A common problem with going it alone, particularly with new exercisers, is focusing on the wrong type of exercise then becoming de-motivated by the inevitable lack of results and giving up. Your trainer will tailor a plan which will suit you best and will direct and educate you accordingly. In turn this can save months of delay, frustration and wasted membership fees.
3. Accompaniment and Support– your trainer is like a team-mate. They are on your side, they want you to succeed, they want you to explore and reach your goals and circumvent any challenges that might arise. They are going to do everything they can alongside you to help you reach your goals and they are going to celebrate with you once you hit them. Isn’t that more fun than going it alone?
4. Out of Hours Support. Whilst the time you spend with your trainer in or out of the gym will likely mainly be taken up exercising, they are also going to give you help, support and advice regarding what you should be doing when they are not there. We know that commonly overlooked factors such as nutrition, sleep and stress can have a huge impact on your health, wellbeing and fitness. Depending on your individual requirements, you may find yourself sending daily pictures of your meals or evidence of your individual workouts to your trainer – this again is more likely to keep you on track, accountable and hitting your targets faster.
5. To be pushed beyond your comfort zone – when you have someone motivating you (within your capabilities of course) you are far more likely to break new ground in your fitness journey. This may be trying a heavier weight for a particular exercise for example or running or rowing a little faster or further than you did last time. Your trainer will know your limits and motivational style and will work in line with these factors to ‘bump’ you out of your comfort zone, avoiding plateaus and boredom in your workouts.

If you would like to discuss your own personal fitness requirements  or have any questions, please don’t hesitate to drop me a message 😀

Talking Health – 5 Hidden Gem Podcasts For Your Feed 🎙

If you love podcasts as much as I do, you’ll already know that they are handy for much more than simple background noise during a commute or getting your morning news fix! Now more than ever, podcasts on just about any topic imaginable are widely available – and the health & wellness sector is no exception!

You’ve probably already heard of podcast series such as those from Rangan Chattergee, Rich Roll or Jay Shetty. Below I list 5 alternative gems, new and old, which may have passed under your radar but from which you will almost certainly learn something new.

1. Just One Thing with Dr Michael Mosley. Short on time? You’ll find shorter casts in this series by veteran obesity campaigner Dr Mosely, specifically geared to introducing a small lifestyle change in each episode and how that change has benefited real people just like you. Proof that small steps really do add up.

2. A Thorough Examination with Drs Chris and Xand. These two doctors are identical twins, yet one faces very real struggles with food and one does not. In this open, humorous and sometimes emotional series, several theories are explored as to why this might be. A sound demonstration that eating issues/disorders do not discriminate, with a useful exploration of the dangers of consuming too much ultra processed food (UPF).

3. The Evolution Lab with Matt Roberts. New to 2022, this series so far has provided some excellent episodes and guests, with interesting and easily understandable deep dives into nutrition, endurance, injury prevention and the healing power of food. One to watch!

4. Zoe Science and Nutrition. Another relatively new series, from the people behind the worlds largest in depth nutrition study (which pivoted in recent years to collate large scale data on Covid). Topics covered so far include food intolerances, whether alcohol is ever good for you and the place in your diet for dark chocolate. The name originates from Zoe, the Greek word for ‘life.’

5. Meditative Story. Don’t forget your mental health! Being able to zone out and relax for 30 minutes to a unique and often inspiring story set over a relaxing soundtrack can be a nice way of winding down before bed. There are prompts for personal reflection/growth also, if that is your thing. Why not check out the episode featuring Peleton endurance athlete Robin Arzon dated 8.9.21?

Happy listening!

Daily hacks to stay on track this month….starting Dec 1st :)

If you would like to receive a free daily ‘advent calendar’ tip to help you stay on track in the lead up to Christmas, please do follow my Instagram accounts:

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Minimise Your Snack to Lose Your Lockdown Weight Gain!

We all know that it’s beneficial to maintain a healthy bodyweight as far as we can. But the changes we have faced to our routines over the past 18 months have had a big impact on our eating habits.

Research conducted by Public Health England revealed that over 40% of adults reported some weight gain since the first lockdown in March 2020, citing an average weight gain of half a stone.

The biggest culprit was, unsurprisingly, a rise in snacking and comfort eating. Anyone who tracks their food intake regularly (with a food diary, or an app such as my fitness pal) will be aware of just how much the odd snack really can stack up long-term.

If you’re not quite ready yet to give up on snacks just yet, why not try reversing your lockdown weight gain by choosing the mini version of your favourite treat?

You might be amazed from the examples below from the impact this can have long-term.

Minimising a treat could rid you of those few extra pounds, helping you to feel healthier and more lively without radically changing your diet right now.

Example 1 – Magnum Classic (239 kcals) to Magnum Mini (144 kcals). If you eat a Magnum daily, then switching to a mini will save you 95 kcals each day. Over the course of 12 months, this tiny switch should help you shed a whopping 10 lbs.

Example 2 – Walkers 45g Cheese & Onion Grab Bag (231 kcals) to Walkers Regular Size (129 kcals). Downsizing your crisp bag will net you an amazing 10.6 lbs weight loss over the year.

Example 3 – Mars Duo (354 kcals) to Regular Mars Bar (177 kcals). Ditching the duo results in a massive 64,000 calories difference- which means a difference in weight of 18.5 lbs over 12 months- almost a stone and a half!

Example 4 – McDonalds Fries Large (490 kcals) to small (220 kcals). Even if you have a McDonald’s treat twice a week, choosing the small option will result in an 8lb loss in body weight.

Small steps really do add up over time. Why not think about making some tiny tweaks to your daily routine today that future you will thank you for?

5 ‘Scale-Free’ Signs of Success!

1– Your Endurance Has Improved
If you notice that you are getting a little bit further/faster during a run, that you can get through the warm up in your exercise class more easily or that you can run/walk up a flight of steps without being fatigued, then you’re winning!

2 – You Can Lift More Weight Progressing to a higher weight on an exercise without losing good form is a clear and measurable sign that your muscles are adapting to your program and you’re making progress!

3 – You Feel Mentally Sharper Or Calmer
Exercise doesn’t just benefit your body, it is also a fantastic way of keeping stress, anxiety, depression etc in check. Feeling great mentally is one of the most valuable benefits you can obtain from your training.

4 – You’ve Noticed Changes In Your Default Behaviour
If you find yourself reaching for healthier snacks in the supermarket, regularly making time in your week to exercise or feeling more disciplined, this is a great signal that you’re entrenching some really positive habits into your lifestyle.

5 – You Feel More Confident / Accomplished
There’s nothing quite like the feeling of breaking through a workout barrier you thought you couldn’t overcome; and this positive feeling can trickle over into the rest of your life, maybe taking on new projects, trying new things, going for a promotion or new job. Knowing you are capable of growth is a powerful emotion and a sure sign of success!

Have a great week and remember to celebrate all of your wins!

Overtraining and COVID-19

There’s no doubt about it, regular exercise and sound nutrition are two formidable tools to wield in these times of COVID-19.

In the short term, studies show that working out regularly and eating well can bolster your immune system. Additionally, these habits sustained over the long term may mitigate or even reverse the effects of certain COVID co-morbidities such as obesity and Type II diabetes.

But, as with anything – too much of a good thing can sometimes become detrimental and it’s of utmost importance right now to ensure you don’t push too far and overtrain.

Why?
A reduced immune system function can stem from pushing yourself through too many gruelling workouts day after day without adequate rest and recovery. Right now, you want your immune system to be functioning at its best.

How will I know if I am overtraining?
The tipping point between working hard and working too hard will vary from person to person. Overtraining can result in both physical changes and changes in mood/motivation. Some of the symptoms to watch out for are;

*fatigue
*increased levels of muscle soreness
*irritability
*insomnia or disturbed sleep
*reduced appetite or unwanted weight loss
*decreased motivation, both to exercise and in other aspects of life such as work and hobbies
*a plateau or decrease in performance despite working harder, or feeling like you are working much harder for the same results.
*an increase in your resting heart rate.

What should I do?
Firstly, note that some of these symptoms overlap with those of various health conditions and you should always check first with a GP or healthcare professional if you are concerned about any change in your health.

It is good practice generally to check in with yourself regularly about how you feel physically and mentally: doing so may also help you avoid overtraining syndrome. Keeping a log of your training can pinpoint spikes, excesses or bouts of sustained heavy training.

Ensure you are firm with yourself about taking your scheduled rest days to allow yourself adequate recovery between hard workouts.

If you feel you may be affected, the first thing to do is rest entirely or at least significantly reduce your output. You may need days or even weeks to feel better. This can feel really tough when exercise is an important part of your life, but it is necessary for your recovery and staying well. Remember that your training should complement your life in a positive way.

You might enjoy some low-impact cross training such as walking or gentle yoga to keep your body and brain busy whilst you dial back. Stay well hydrated and enjoy healthy, nutritious food to nourish your body and brain back to its best.

Taking some down time can also be a sound opportunity to consider your training plan/goals overall and whether any subtle tweaks could be made to the frequency, type or intensity of your training to prevent future overloading.

Stay well and stay safe.

Moving Past The Sub-Par Workout – Drop It or Dissect It…

We all know that feeling, from beginners to Olympians and everyone in between: the workout which just doesn’t go to plan.

It’s natural to feel disappointed when a training session doesn’t get off the ground, but it’s vital to not let that disappointment take hold and impact other areas of your regimen/health.

Here are two suggestions for moving past a frustrating session – either ‘drop it’ or ‘dissect it.’

1. Drop It. Recognise this for what it is, simply one day of training which didn’t go so well. You’ll have had lots of fulfilling workouts in the past and plenty more coming in the future. Mentally let it go and go about the rest of your day. Next time will feel better.

2. Dissect It. If you’ve had a string of poor sessions, or you’re otherwise concerned, it might be useful to ‘dissect it.’

What factors might be influencing your performance right now? Identifying and rectifying these matters now could set you quickly back on track. A few key areas to consider might be;

* Are you getting plenty of sleep?
* Have you made recent changes to your nutrition?
* Are you staying hydrated enough?
* Has alcohol consumption increased?
* Stress Level – are there unrelated matters weighing on your mind?
* Has there been a change in environment e.g increase in outdoors temperature?
* Are you perhaps overtraining and need more rest/recovery?
* Is there something you might want to check with a medical or fitness professional just to give you peace of mind, e.g. if you’ve niggling pain or been feeling sluggish with no apparent cause?

Finally, remember that this happens even to the elites and top sportspeople, you’re certainly not alone and are in very good company! You’ll hit your stride again and feel great in no time. Happy training!

Setting the big goals….

I was chatting this weekend with someone who has set themself a really big long-term goal. They were excited and nervous in equal measure about what they’re hoping to do.

Long-term goals can initially seem quite ‘dream-like’ in the sense that they appear to be a long way off. They may require bags of focus, effort and discipline to accomplish. You might have to change who you are physically, mentally (or both) to accomplish them.

On the flipside, anything truly worth having or doing in life rarely comes easy or without some measure of sacrifice. Your goal may be something you will remember or cherish for the rest of your life. You might inspire others along the way, too. So let’s talk strategies for setting those long-term goals if there’s something you’ve always wanted to achieve!

Firstly, don’t be put off by a time-scale. Whether something is going to take 1 year or 10 to accomplish, remember that that time is going to pass anyway whether you’re pursuing a goal or not! Don’t sabotage yourself simply because your goal is something that will take a long time to complete.

Learn as much as you can about what it is you want to accomplish. Join groups and forums and ask for advice, do some internet research, read books and magazines, ask friends, consider a subscription to a relevant body or coaching if you can afford it. Be realistic about finding out everything you’ll have to do and change. Really brainstorm it. Even 10 minutes of research a day will give you some good insights after a few weeks.

Take the example of wanting to complete a marathon if you’ve never done any running before. You’re going to want to look at whether there are any local beginner running groups you might join. Read a story or two of ordinary people who’ve managed to do what you want to do. Could making some tweaks to your diet help? Join beginner running groups on social media or subscribe to running blogs and podcasts you like. Do you need to get checked over by your GP before you start to ensure you have a clean bill of health? What should you wear on your body and feet at first? How long should you run to start with or should you start with walking? How long realistically might it take you to progress to where you want to be? How will you ensure you have positive support and motivation as you go along?

This might seem overwhelming at first, but if you start with a google search for each question for 15 mins a day, after 2 weeks you’ll have a good basic view of the steps you need to take. You can commit to 15 minutes a day for 2 weeks, right?

Once you have a picture of what you will have to do, you can begin to reverse engineer your plan and create shorter-term goals/milestones. So you might think, before a marathon, I’ll compete a half-marathon. Before that, I’ll finish a 10k. Before that, I’ll do a 5k. Before that, I’ll run 1 mile without stopping. Half a mile, 200 metres, whatever it takes. At each new stage, I’ll look into nutrition a little deeper. At each new stage, I’ll join a new relevant online group.

Incorporate a small celebration or reward too for each milestone you reach. You’ll have worked hard to get better at something and deserve to be proud of yourself.

Ask what has and hasn’t worked for others and plan to try different methods for yourself. Don’t compare your progress to others though as it’s your goal, no-one else’s, we all work at different paces and have different lifestyles and obligations to factor in.

Scrutinise your own motivations, circumstances and habits. What is likely to de-rail you? What has motivated you or de-motivated you from reaching goals in the past? What can you put in place to get over these obstacles if they arise again? How will you get back on track if you stop? You know your own behaviour patterns and if you can be honest and vulnerable with yourself you can foresee and guard against many potential future stumbling blocks.

Once you have your plan in place, write it out or make a spreadsheet, whatever works best for you. Put in all of the little steps you’ve researched. Studies suggest that writing out your goals makes it over 40% more likely that you will accomplish them.

Happy goal setting! Please feel free to get in touch to share your own long-term goals, what strategies have worked well for you or for further advice.

5 Smart Reasons to Track Food for Weight Loss.

1. Entrenching Positive Behaviours. We are what we habitually do. If your goal is to shed a few pounds, then tracking your food intake at each meal sends a signal to yourself that you mean business!

2. Understanding Food Content. Logging your food with a digital app such as MyFitnessPal enables you to see at a glance the composition of your meal, for example how much protein, carbs or fat it contains. In turn, this allows you to use those insights moving forward and choose whether to have more or less of certain foods in future.

3. Surprises! I’ve lost count of the times over the years that I’ve had a client tell me they had no idea a favourite food contained so many calories or so much fat and I’ve had plenty of my own surprises too. Again, you are free to use the knowledge gained as you choose, but realising that you might be working out for an hour to use up a few biscuits worth of energy allows you to make an informed decision each time you choose your meals and snacks.

4. Precision. If I say I’ve eaten some pizza, some cake and a soft drink for dinner, calorifically this might mean I’ve consumed anywhere from 350 calories to 3500. This can have a remarkable impact not only on weight loss but also in effectively fuelling your training. Tracking your food properly by weight provides you with greater precision and clarity about the nutrients you are taking on board.

5. Coaching. If you’re working with a PT, coach or other professional, tracking and sharing your food diary with them allows them to provide detailed insights into where improvements and changes can be made most effectively for your own needs. It helps us to help you.

If you have any queries about how tracking might help you with your goals, please feel free to drop me a message.

Do I Need To Eat Before I Train?

The only right answer here is – it depends on you! Several factors are likely to influence when you should eat before training, the main ones being; type of training, time of training, your goals, your level of conditioning and your personal level of comfort with training fasted or with food in the stomach.

As a starting point, think when you will be training. For example, if you have a 6pm session planned after work, it’s often much easier to have a hearty lunch to ensure your body is stocked with the glycogen (stored carbs) it needs to perform later, whilst also allowing plenty of time for the food to be digested.

On the other hand, if you are training very early in the morning, eating a big meal at dinner the night before might be more appropriate to save you from feeling ill during your session from a stomach full of food rattling around! For most people, there should still be sufficient glycogen stored in their muscles and liver the morning after to facilitate a workout of at least 45-60 minutes. Some people do feel they need a morning ‘top up’ however – something small such as a banana, snack bar, spoon of honey or some oats should do the trick. Try and give yourself at least 30-60 minutes to digest it.

Trial and error is often the best way to find out what does and doesn’t work. Leave yourself plenty of time if you have an event or a competition coming up to try out different fuelling strategies so that you can have your ideal routine nailed down for when you need it.

Type of training is also relevant. If your training is endurance based, particularly if you will be training for 60+ minutes, it’s really important to ensure that you have sufficient stores of energy to get you through the whole workout. If you find yourself flagging, studies have shown that even a quick rinse or sip of a carbohydrate based drink during exercise can be enough to signal to your brain that additional energy is on the way and give you that much needed boost.

Also, remember that the more well trained your muscles, the greater their capacity to store fuel – so the more you train, the better your body becomes at storing energy too.

Equally important is your re-fuel after you finish. Taking on board some carbs after your workout will replenish the body’s fuel stores. Similarly, taking on protein will maximise muscle recovery, helping to prevent injury and keep your muscles in good repair. Studies differ as to how soon this must be, but generally, as soon as you can and aim to eat within 2 hours of your training for best results.

What you are looking to gain from your training, be it increased fitness, weight loss or muscle gain is also going to have a big impact on your personal nutritional requirements. If you have any queries about fuelling your own training or whether PT coaching could help you reach your goals, please feel free to get in touch so I can help.

Hacking your environment to align with your new habits.

When you are trying to form new habits such as eating more healthily or training more regularly, you can give yourself a far better chance of success by shaping your environment to reflect your goals.

One 2016 study of participants trying to lose weight looked simply at what they kept on their kitchen counters. The participants who surrounded themselves with healthier snacks such as fruit had an average of 10kg less weight to lose to reach their healthy weight than those with less healthy food in their proximity.

The simplest of steps can get you aligned with the behaviour you are trying to adopt…..

If you want to enjoy better quality sleep, buy an alarm clock and leave your phone in another room overnight, so you’re not tempted to scroll your socials or check email late at night.

If you want to run early in the morning, get your kit ready the night before and place it right next to your bed so it’s the first thing you see when you get up.

These are examples of really easy steps which help in getting new habits formed: these habits will kick in and keep you going at times when motivation is dipping.

Do you have your own strategies for hacking your environment to give yourself a helping hand? What works well for you?