21/4/2022 0 Comments Three keys to a healthier lifeIt is fair to say that we all want to live longer, healthier and happier lives. Though many of us live stressful, demanding lives, with just a little change here and there, we can develop key habits that will help us achieve that goal. There are things that we can do every day to tip the scales in our favour. Here's three habits that you can start to implement today that your future self will thank you for! 1. Get regular exercise It goes without saying that those who exercise regularly have an increased quality of life over those who don't. According to a recent study, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. In the US, roughly 260,000 deaths per year are attributable to the lack of physical activity. Scary, right? The exercise itself doesn’t have to be 100 pull ups or something akin to an iron-man type workout. Something as simple as a brisk 30 minute walk can work wonders for your health and literally add years to your life. Try to take the stairs to your office or park your car a mile or two away from work. The main thing is to find exercise that you enjoy, not something that’s an ordeal! 2. Prioritise sleep Sleep is absolutely crucial to our overall health and wellbeing. As we sleep, the brain processes the days events while resetting and restoring so that it can function fully when we wake in the morning. The most common effects caused by lack of sleep are drowsiness, fatigue and lack of focus. In contrast, getting quality sleep will help you function better and improve your health greatly. If you’re having trouble dozing off, make sure your bedtime routine is free of too much screen time and devices - your brain will thank you for it! 3. Practice eating healthier This is an obvious one, but how many of us actually do it? It all comes down to making the right choices. Try eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, try adding a serving of fish as your protein source. Besides being a rich source of protein, fatty fish (mackerel, salmon, trout, sardines, and tuna) have omega-3 fatty acids which greatly reduce the risk of heart disease. Also, don’t forget portion control. If you want to live a long and healthy life, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and make it your business to consume smaller portions of higher calorie foods containing large amounts of sugar and fats. Last but not least, chew your food! Many nutritionists recommend chewing each mouthful fifteen times to allow the body to digest it better. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full! #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip
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Fitness goals are an essential part of your journey to better health. Through setting goals, you are better able to hold yourself accountable and also keep you motivated during periods of low motivation. Here are three ways to set realistic, achievable goals that give you confidence and momentum. 1. Start small Slow and steady wins the race, especially when it comes to creating positive and lasting change! You are far more likely to set yourself up for success if you set realistic and obtainable goals for yourself. A smaller, achievable goal, such as going to the gym twice or three times a week, is more realistic than setting the goal of going to the gym five days a week - especially when you are just starting or new to training. 2. Enjoy the journey Becoming a fitter, stronger and healthier you is not an overnight process. It takes weeks, even months of regular training to start seeing changes. Don't be put off by the time it takes to reach your desired result. Instead, enjoy and savour the many small victories along the way. Celebrate and reward yourself for showing up to the gym or cooking that healthy stir fry from scratch. This will make the journey all the more enjoyable, and before you know it you'll start seeing the results! 3. Be patient & consistent It is crucial to play the long game when working towards your goals. Of course, in an ideal world all our goals and wishes would be instantaneous, but it is important to be realistic. The reality is that achieving your goals and becoming a healthier and happier you is a long term project. If you pick a goal that can be achieved over several months or a year, it will help you develop a long-term mentality! #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip 4/4/2022 0 Comments A few tips on losing weightIn order to lose weight you need to eat fewer calories than you burn, otherwise known as being in a caloric deficit. It's a simple and well known equation, so why do many people struggle to lose and keep the weight off over time? There is a way to cut calories and lose weight in a safe and healthy manner. Here's a few tips to help you cut down on your calorie intake, without sacrificing your favourite foods! 1. Count your calories One way to make sure you don’t eat too many calories is to count or track them through the use of an app such as my fitness pal. In the past, logging calories was quite time-consuming. However, modern apps have made it quicker and easier than ever to track what you eat. 2. Be aware of sauces The hidden calories in your everyday sauces would surprise you. For example, a small garlic dip product may contain 550 calories which is completely unnecessary and detrimental to your goals. Furthermore, adding ketchup or mayonnaise to your food can add more calories than you may realize. In fact, only 1 tablespoon (15 ml) of mayonnaise adds an extra 57 calories to your meal, so try to limit your intake. If you use a lot of sauce, try eating a bit less, or not using it at all, to reduce the number of calories you’re taking in! 3. Cook your own food When you buy food prepared by someone else, you don’t always know what’s in it. Even meals you think are healthy or low-calorie can often contain hidden sugars and fats, bumping up their overall calorie content. Cooking your own meals from scratch gives you better control over the number of calories you eat. 4. Learn to read food labels Not all processed foods are unhealthy, but many contain hidden fats and sugars. It’s much easier to spot healthy options if you are well versed on reading food labels. You should also check the serving size and number of calories, so you know how many calories you’re actually consuming. #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip It's one of the most common questions we get as personal trainers. What should I eat before and after my workout to optimise my results. Of course, the answer depends on the person and the specific activity, but there are generally rules of thumb to follow, whether your a seasoned gym goer or a total newbie. 1. Don't forget about the carbs Carbohydrates are fuel for your muscles and the harder your body is working, the more carbs you will need to keep going. So, how soon before a workout should I eat? It all depends on the activity your going to engage in. As a general rule of thumb, it's best not to eat immediately before a workout for obvious reasons. Ideally, you should fuel your body about 1 to 3 hours before your workout. Here are some suggestions for pre-workout energy. 1. A peanut butter sandwich 2. Yogurt with berries 3. Porridge and fruit 4. Apple and peanut or almond butter You may notice that each of these suggestions include some protein and fats as well as carbohydrates. Carbs are the fuel for the upcoming workout. However, getting protein and carbs into your system is even more vital post workout. 2. Post workout nutrition Your body uses stored energy (glycogen) in your muscles to power through your workout, but after that workout, you need to replenish your energy stores. The key is to focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost and helps your tired muscles rebuild and repair with the available protein and amino acids. Aim to to eat within an hour window of completing an intense workout. Some post workout meal ideas include: 1. Post-workout recovery smoothie or protein shake 2. Chocolate or protein milk 3. Turkey wrap with vegetables 4. Low-fat yogurt with berries and nuts The above offer mainly carbs, some protein and are very convenient to whip up at short notice. Give them a go the next time you train and see your results and energy improve! #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip With almost 3 months gone in the year already, now can be a time when some people may start to lose their way with their new year resolutions around nutrition and fitness. There are many reasons that contribute to us getting off track from our goals and fitness routine. From becoming ill to just losing interest and motivation, falling off the wagon is easily done! With that in mind, here's three surefire ways to get yourself back in the game and back in the gym! 1. Ease back in It may have been some time since your last workout - so act accordingly. The days and weeks will soon pass, and you will get back on track. However, too much too soon and you can set yourself up for failure. So, start back by walking several times a week, progressing to your regular gym workouts from that starting point. 2. Control what you can This means doing what you can to set yourself up for success. This could mean good meal prepping for the week every Sunday, bringing your gym bag to work or even pencilling in your gym sessions a week or two in advance. Do these things and you'll be off to a great start! 3. Cultivate a support network Getting back on track is never easy, which explains why when some people stop working out they never make it back in the gym door! Don't let that be you. You can try to it alone, but you can also utilise the support and encouragement of friends, family and of course your personal trainer. This support will help keep you on the straight and narrow path when you feel your motivation waning. #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip Over the past few years we've become more and more conscious of our health but, as anyone who has ever stepped foot inside a health store will attest to, with the vast amount of supplements out there, it can be tricky knowing where to start! The choice is great, but it can also add to the confusion of choosing the right supplements that support you. With that in mind, here's five supplements to consider adding to your diet. 1. Vitamin C This will help fortify your immune system and ward off coughs and colds in the process. It is also a great antioxidant, meaning it can help hoover up toxic chemicals that our cells produce. 2. Whey protein This is one of the best supplements for busy working professionals and anyone who trains regularly. It helps preserve muscle, is practical for a busy lifestyle and provides ideal post workout nutrition. In essence, whey protein is a must for anyone serious about their health and fitness. 3. Turmeric This may be the most effective nutritional supplement out there. Many high-quality studies show that turmeric has major benefits for your body and brain. It can be taken as a tea or in capsule form, ideally with black pepper included. It’s also a potent anti-inflammatory and antioxidant and it may also help improve symptoms of depression and arthritis. 4. Omega 3 Fish Oil Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease. Findings also show that omega 3 slows the development of plaque in the arteries, reduces the chance of abnormal heart rhythm and the likelihood of heart attack and stroke. 5. Vitamin D This is an important one, especially when you live in a country with long and dark winters. Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your system. It may also help regulate mood, reduce depression and can help the body fight disease. The more you can get/ take naturally, the better it is. Always consult with your GP if you have any concerns about adding any of these supplements or others to your diet. You've probably heard it a million times, but it's true. If you really want to lose weight and body fat, AND keep it off, then you need to exercise regularly and watch your diet. To be more specific, you need to do both cardio and resistance training to get optimal results. However, how much cardio should I be looking to do, and vice versa when it comes to building muscle? With all the information out there, it's no wonder there's so much confusion around this topic. The good news is that you have a wide range of options to choose from when it comes to exercise, and you can vary both the intensity and type of your workouts on a daily basis. In fact, you'll be more likely get better results from mixing up your workouts! Whether it be a light jog or a leisurely cycle, or even a round of golf, there really is a plethora of options to choose from. So where does cardio come in? Firstly, weight loss occurs when you create a calorie deficit, burning more calories than you eat. While some people prefer to reduce calories through dieting, the most efficient AND healthiest way is to combine cardio, strength or resistance training, and a healthy, balanced diet. You don't need to spend hours on the running track or spinning studio. Ideally, cardio should complement what your already doing in the gym and with your other hobbies or sports. Through doing two to three 20 minute sessions a week you won't hurt your efforts in the gym and it will also help you reap the benefits of cardio including improved heart and lung health alongside improved well being and overall health! So it’s not a question of cardio OR weight training, it’s cardio AND weight training! Following a workout programme or schedule is challenging, and it is easy to go off track from our goals. The key to reaching your goals and staying on track is through consistency. That means showing up for your workout, preparing your workout gear the night before and ensuring that your setting your day up for success in advance. Whatever your goals may be, they require a level of consistent training over time for them to become a reality. Here are three ways to ensure you become more consistent with your training and ultimately achieve your goals. 1. Ensure you have a programme in place Having a programme will make it much easier to stay on track because you won’t have to think about what you’re going to do at the gym on that particular day as it's already written out. If you aren’t following the program consistently however, the chance of it working is reduced. 2. Ensure your workouts have variety This is a crucial part of sticking with a programme and staying the course until you start seeing results. As the weeks go by, your motivation might start to wane. This is not only normal, but it is a clear sign that you need to shake things up a bit! Communication with your personal trainer is a two way street, and your input is of great value and always welcomed. The best client/trainer relationships are built on clear and open communication. 3. Create sustainable habits As we all know, we are creatures of habit. We are what we repeatedly do. Therefore, it's worth the effort to create healthy and sustainable habits that help steer you in the right direction and keep you focused on what you want to do and achieve. The latest research suggests that in order for a habit to 'stick' it must be repeated for 68 consecutive days - or just over two months. The key is to start small, and make it automatic. For example, have a water bottle chilling in the fridge overnight to bring to work and have your training gear out the night before. Remember, small actions add up to big results! 13/2/2022 0 Comments How do I get stronger?“How do I get stronger?” is a question that we are asked a lot. The following are actual results from one of our clients in the space of a year: One way of quantifying strength change is to complete one rep max for a few critical weight lifting exercises. Your one-rep max is the maximum weight you can lift for a single repetition for a given exercise. The client tested his one rep max for the barbell benchpress, back squat & deadlift in Nov 2020, and repeated the same exercises in Dec 2021. As you can see, the weights he was able to lift for all three exercises increased significantly: by 37% for the benchpress, 40% for the back squat, and 47% for the deadlift!
In this timeframe the client also reduced his bodyweight from 83.9Kg to 78.2Kg, decreased body fat from 26.2% to 20.8%, while increasing muscle mass from 58.8Kg to 59.2Kg, making the above results even more remarkable! Looking at how he has accomplished these amazing improvements provide an insight on how to get stronger. 1. Consistency This is one of the key requirements. This client has turned up and worked out consistently 3 times per week. This is despite having a challenging job and having an active family life. He still makes time for his own health and well being. 2. Determination The client is always focussed and works out with high intensity, pushing himself to the max, and giving it 100% all the time 3. Nutrition He is conscious of his nutrition, particularly focussed on ensuring he prioritises and takes in high proportion of protein 4. Lifestyle He has continued to improve the amount he sleeps, and keeps his stress level (most of the time) under control 5. Program, Plan & Progression The client follows a structured program & plan as laid out by the personal trainer. Fundamental core exercises are maintained, with some exercises being changed every few weeks to add variety and keep it interesting. Key thing is progression – lifting more weight and/ or more reps, or changing the tempo. Aiming to do little bit more all the time 6. Posture, technique & safety From the start, the client was shown proper posture & technique. Progress might be slower initially as emphasis is put on the proper technique, but it pays dividends in the long run as it prevents injuries, and one can max out on the weight you can lift when everything comes together properly 7. Support & encouragement He is supported by his family, for example his son challenges him to do more press ups at home. While in the studio he is always supported & encouraged to do his best and there is always a high level of energy & engagement All in all these “little” things becomes habits and way of life, and it shows up in amazing results! 7/2/2022 0 Comments Healthy snackingAt it's core, snacking refers to all the food you eat during the day other than your main meals of breakfast, lunch or dinner. They are typically smaller portions of food that are spread out across the day. Snacking is fine, as long as it’s in moderation and your choosing good quality foods. That includes fruit, vegetables, nuts and other options. Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal. By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals. Here's 5 nutritious snacks that you can try out. 1. Nuts Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber. There are plenty of nuts you can choose from, including walnuts, almonds, brazil nuts, hazelnuts, pine nuts, cashews, and pistachios. 2. Smoothies Smoothies are an ideal way to get your fruit, vegetables or protein in. Get creative with the ingredients you choose, making sure to choose fresh ingredients full of colour and life. 3. Apple/Banana slices with peanut butter Apples and peanut butter are a match made in heaven — both nutritionally and flavour wise. On the one hand, apples are full of fibre. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber which are pretty much all of the filling nutrients you should look for in a snack. 4. Dark chocolate Dark chocolate is rich in antioxidants and is a great option if your looking for a sweet snack. Try putting a square in your porridge or enjoying it alongside a handful of nuts. Moderation of amount/ size is the key with this one! 5. Popcorn We are talking about the air-popped popcorn and not the type you buy in the cinema which is slathered in butter and salt. Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving. Add flavor with a little bit of olive oil or vinegar. As we begin a new week, there's no better way to kickstart your week than with a good solid workout. Even if you can't make the gym, going for a run outdoors or a long walk will ensure you start the week off on the right footing! From our own experience, it’s great feeling that you've done something positive for yourself to start off the week. It's a positive habit to get into, and one that can ripple over into the other areas such as career, family life and more self confidence. Here's three key reasons why you should aim to workout every Monday! 1. It gives you momentum for your week It's hard to show up and do a tough workout in the gym. Everybody has good intentions at the start of a new week, but intentions alone are not enough. Do your best to show up, for yourself. To summarise, Monday can feel like a battle at the best of times, but know you've done amazingly by getting that workout in and be proud of yourself for it! 2. You'll leave your session with a better attitude than when you came in How often have you been dreading a gym session, but felt amazing afterwards? You see, the key is to just show up. Prepare your gym bag and runners the night before. Try not to over think it and get up and go to the gym. You'll feel the better of it. 3. If life gets busy, you can relax in knowing that you got one good workout session in at least. As we all know, life can get busy and our priorities and energy levels are always changing. With that in mind, its important to get a solid workout in early in the week. It gives you a better chance of doing other workouts during week and takes the pressure off you as well. #personaltraining #personaltrainer #weights #weighttraining #strength #gym #fitness #fitnessjourney #fitnessmotivation #cardio #weightloss #coach #maynooth #kilcock #clane #celbridge #leixlip 24/1/2022 0 Comments Healthy HabitsIf your looking to maintain a healthy weight, then you need to look at your habits. Your habits are those small things you do every day that accumulate over time. That's why we want to introduce positive and healthy habits into our daily life. These can become automatic through repetition, and can help us become a healthier version of ourselves. Here's three habits that you can start to implement that will have a long lasting and positive effect on you and your health! 1. Increase your NEAT NEAT (non exercise activity thermogenesis) refers to the energy we expend that is not sleeping, sports related exercise or eating. It can range from the energy expended through doing house chores, walking, doing the laundry and going shopping. If you want to maintain or improve the weight your at, then don't neglect this key habit. 2. Lift weights Through regular resistance training, your muscle mass is preserved and your metabolic rate will stay stable or even improve. This is an important habit to start implementing into your busy schedule. All that's required is 45 minutes of your time, two to three times per week. The benefits will amaze you! 3. Stay hydrated Drinking water regularly is helpful for weight maintenance for a few reasons. It promotes and helps give a feeling of fullness and may help you keep your calorie intake in check if you drink a glass or two before meals. In a recent study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water. Diets can be restrictive and challenging for many, which often leads to frustration and weight gain. However, the good news is that there are plenty of simple changes you can make. The key is to adopt new habits that are easy to stick with and will help you maintain or lose your weight in the long term. It is possible for weight maintenance to be effortless if you simply adopt a few key habits, rather than going on and off weight loss diets. Small group training sessions are similar to normal fitness classes. With just a few people taking part, this allows your personal trainer to give each individual personal attention and motivation to help them reach their fitness goals. It's been said that there is strength in numbers. This is particularly true when it comes to small group personal training. From increased focus and fun, to more motivation and discipline, here's three key benefits to working out alongside a partner or two. 1. A sense of camaraderie and fun It provides a great opportunity to meet other like minded people who also want to get fit. The group dynamic creates a sense of support and encouragement between the class participants. 2. Motivation Working out on your own is great, but the added motivation that comes from a group setting is dynamic and challenging. Nobody wants to be the weak link in a group. This psychological phenomenon, called the Köhler effect, means that people who train together get more results. You'll want to do your best to not only keep up with the other people, but to set an example to them too. 3. Affordable and sustainable Group personal training is more affordable than regular individual personal training, and is more supportive than larger gym group classes. The emphasis and attention is focused on the individual through challenging and encouraging them to continually improve and work towards their goals. As we enter 2022, you may be considering taking up the services of a good personal trainer. Whether your looking to lose weight, reduce body fat or just get stronger and healthier, then working with a PT could be just what your needing. Remember that when you invest in yourself and your health, you can never lose. With that in mind, here's ten key reasons why you should probably get a reputable and experienced personal trainer on side. 1. They challenge you session by session 2. They bolster your confidence and are a source of constant support 3. They maximise your time to get optimum results 4. They care about you and your well being 5. They keep you accountable 6. They make sure your technique is safe and correct 7. They are experts in their field and can offer a wealth of knowledge and information 8. They are flexible and can accommodate to your busy schedule 9. They offer variety when it comes to your workouts and they keep things as fresh as possible 10. They will work around any niggles and injuries you may have These are just a few of the many reasons why you probably should consider getting a personal trainer! Whether you have an upcoming wedding you want to get in shape for, or whether it's to set a great example for your family, or even if you need some 'me' time to decompress, you won't regret the investment in yourself and your health! The festive season can be a challenging time to get in exercise and maintain your diet. You can easily go overboard at Christmas with the amount of parties, dinners and family events taking place. With that in mind, here's a few ways to limit the impact this festive season and feel good about yourself as a result. 1. Give yourself permission You CAN eat or drink what you want, but be mindful of overdoing it, especially the alcohol. You can still enjoy yourself and have one or two of your favourite drinks or treats! Combine this with regular outdoor walks and you'll feel much more balanced over the hectic festive period. 2. Don't people please This is an important one. Simply put, just do you. If you don't want to drink then don't drink. Stick to your plan and remember that everybody else may not be training regularly or they may not have the same mindset that you may have, and that's ok. At the end of the day, it's best to please yourself than try to meet others expectations of what it is to enjoy Christmas. 3. Get your steps in This is another key element of navigating the festive season. Go for morning walks, especially around Christmas and New Year's. It will give you peace of mind and confidence in knowing that you've done something positive for yourself! 4. Forget the guilt In reality, what you eat around the festive season matters a lot less than what you eat or drink the rest of the year. Give yourself a break if things don't go to plan and don't be hard on yourself! There's always the new year to start fresh and get back on track. Christmas is a time to be enjoyed, whether it be with family or friends. With that in mind, how do we enjoy the season without going completely off track? After all, the New Year is just around the corner. The new year provides a chance to make major inroads on your health and fitness goals and create better habits that will help you achieve the results you want. Here's a few tips to help you navigate December and enter 2022 feeling refreshed and motivated, instead of the exact opposite! 1. Train in December This is a key way to keep on track with your training regime. At the end of the day, December is just another month. It may have a different feel to it, but it's no reason to take your foot off the gas. If you really are serious about getting fit and healthy you should aim to train the same in December as other months. Of course, enjoy the few days around Christmas and the New year but don't treat it as a total blowout either. 2. Have a plan It can be tempted to drink loads and eat loads. The key thing to realise is that you can enjoy the festive period while still maintaining your fitness level. It just takes a bit of planning and preparation in advance. Go for the non alcoholic prosecco or beer, it tastes the same. Put a limit on the amount of times you put your hand into the boxes of chocolates doing the rounds. Get your Christmas morning walk or run in, and Stephens day too. Simply put, it's all about being smart. Relax and enjoy yourself, but keep the bigger picture in mind. 3. Rest & recover. Enjoy the festive break You have worked hard all year, and there have been a lot of challenges and things to deal with. It’s time to relax and enjoy yourself without feeling guilty. Enjoy the time with family and friends. Try and rest more and sleep more – rest and recovery is so important to our health and well being. To summarise - decide to enjoy this festive season, you deserve it! Just remember, next year is coming around the corner. Give yourself the best possible headstart you can through a balanced and healthy end of year and you'll be raring to go come January! Your weight is just one aspect or interpretation of what it means to be healthy. It's important not to obsess over the scale and instead focus on all the other key indicators of improved health and progress both in and outside of the gym. Here's four signs of progress that mean more than the number on the scale. 1. You are stronger and in better shape This is a big sign that your hard work in the gym is paying off. You feel better in your clothes and can complete everyday tasks with greater ease. There's also less pain on a day to day basis, not to mention your looking and feeling better both inside and out! 2. Your body composition will have changed If your someone who exercises regularly, and especially if some form of strength training is involved, you may notice the scale number plateau or even increase. In this instance it would be beneficial to look at body fat and muscle mass percentage rather than getting down about the scale numbers. You can measure these figures either through a smart scale or through the use of body calipers. 3. Your mental health is improving Greater energy, improved focus and improved self esteem are the intangible markers of improved health. However, improvements in these areas are just as important as the numbers and worth celebrating! 4. Exercise is part of your life This is a crucial step to lasting consistency and long term results. You've found an activity in exercise that you love doing, that benefits not only you but everyone you come into contact with. It's good to see exercise as an investment in your future, one that will pay off if you apply yourself consistently and diligently to the process, not the number on the scale. Motivation is a funny thing. Of course, it’s high at the start, when you’re just starting out training or getting into a new nutrition plan. However, this feeling can often disappear after a few weeks or a few months. Even the most dedicated of athletes or gym goers can ‘fall off the wagon’ and not feel like doing their workouts. When this happens, the last thing you want to do is to give up. Your workouts just may need to be made more challenging or exciting. Your nutrition plan may need tweaking, or you may just need a week off or a holiday to recharge. There are three tried and tested ways to ensure that you continue to show up even when you’re not feeling like it. 1. Change it up They say change is good, and when it comes to training and nutrition this is certainly true. The key is to keep your workouts as varied and challenging as possible as often as possible, while building on the fundamentals. The body is an incredible machine, and it adapts to change very quickly, which is why you need to keep it guessing. You can up your weights, try a new form of training or switch up your meals and training schedule. Whatever it is, try to mix it up every so often so as to keep your enthusiasm and energy high! 2. Measure regularly What gets measured gets managed. This means that if you’re not measuring your progress, your essentially guessing! That’s why it’s important to do regular body fat, weight, and general strength measurements to indicate where you’ve come from, where your currently at and where you want to go. With the help of your personal trainer or coach, make sure you’re regularly measuring your progress. This is a sure-fire way to ensure your motivation stays at a good level, even in those low points. You can even measure your resting heart rate, track your sleep quality, your body measurements and also the intangible markers such as mood, confidence, wellbeing, and quality of life. 3. Make it fun This is the most important and determining factor in staying on track. You see, we get bored easily. Keeping things fun in the gym and the kitchen makes things a lot easier and doable in the long term. Take up a new sport or hobby, try a new finisher in the gym or even schedule two nights a week to cook a healthy meal with your kids or partner. Variety is the name of the game here, and it can really go along way to ensuring you stay the course and achieve your goals long term! Warming up before a workout is crucial. A typical warm up can take anywhere between five and ten minutes and should focus on dynamic stretching, mobility and core exercises. Here’s three key reasons why you should always do a warmup before your gym session. 1.You’ll reduce your risk of injury The last thing anyone wants is an injury. Injury prevention is one of the main functions of a solid warm up. With that in mind, make sure you do a few stretches and exercises with the guidance of a personal trainer before your workout. A good warmup will go along way to making sure you stay injury free. 2.They help you mentally prepare We’ve all been there, rushing to the gym to make our 6am or 6pm workout. You arrive and your flustered, so don’t make it worse by jumping straight into your already challenging workout! Take your time. The warm up really helps to signal the start of your workout. It’s about easing in to a workout, increasing the intensity at a steady pace while not feeling overwhelmed. Use your warm up to think about what your about to do, and why you’re doing it too. This will ensure that both your mind and body will be in sync, and ready to deliver a great session! 3.They help to get our muscles and body ready A good warm up will help raise your body temperature, which is extremely important when it comes to the more strenuous and demanding lifts in your workout. Without a proper warmup, you will be coming in cold, literally. We want to be warm when we workout, allowing our muscles to contract and relax more easily. This will ensure that you are able to complete your session with minimum risk of injury and also perform optimally. The benefits of a good warm up are clear and they will certainly help you achieve your goals in the gym. Once you’ve warmed up, both physically and mentally, you’ll be ready to tackle even the most demanding of workouts! 14/11/2021 0 Comments Exercise and mental healthIn our fast paced society its becoming more and more important to look after both our physical and mental health. We need to look after ourselves, and there is no better way than through regular exercise. The link between regular activity and good mental health has been well documented in recent times. Here's four key ways that regular training and exercise can help you feel your best! 1. Better physical health means better mental health. Improving your health and longevity with exercise can save you a great deal of hassle in the short run by strengthening your immunity to colds and the flu and the long run by helping you stay healthier longer, and enjoy life more because of it. 2. Exercise improves confidence. Simply put, exercise can help you lose weight, tone up, and maintain a healthy glow and smile. The benefits of exercises are endless, but improving your confidence and self worth has to be near the top of that list. You may also start to feel an upturn in your mood as you train more frequently and with more consistency. 3. Exercise can be a source of social support. We are social creatures by nature. and the benefits of having a strong support network cannot be understated. Physical activities can be social activities as well, whether it be a chat with your personal trainer or making friends with fellow gym goers. So whether you join an exercise class or you join the local running or football club, exercising with others can give you that double dose of stress relief and sense of connection. 4. Your quality of life improves. Exercise has been proven to improve the lives of those who engage in it, from a physical, mental and emotional standpoint. It's a positive feedback loop that constantly reinforces itself through feelings of self confidence, achievement, self worth and a sense of connection. You will start to see your life improve in many ways once you commit to regular exercise. Summer has come and gone, and now it's time to face the winter. Of course, that doesn't mean we should pack away our gym bag and trainers. If anything, try to see the winter as a time to get stronger and improve your fitness and wellbeing. So how do you live a healthy lifestyle in winter? Here’s a few winter wellness tips to see you through the colder months feeling and looking your best. 1. Get enough Vitamin D Many people struggle to get enough vitamin D in their diet during the winter months due to lack of exposure to the sun. So make it your business on days when the sun is shining to get outside and make the most of those rays. Also, ensure you’re getting enough vitamin D in your diet. Fatty fish such as tuna and salmon, as well as cheese and egg yolks are packed with vitamin D. It may also be taken as a supplement but first consult with your doctor. 2. Keep exercising This is an obvious one, but it can feel harder to get done during the winter for several reasons. The main reason exercise can feel like a chore during the winter is due to the cold weather and lack of daylight. If your going to the gym in the morning or evening, it is likely to be in the dark. It will also likely be cold. This shouldn't stop you from getting those sessions in. Remember, the work you put in now will pay off down the road! 3. Eat well and maintain a balanced diet It's important to keep your spirits and motivation up over the colder months, so that means getting good quality nutrition in. Homemade soups, stews and plenty of fruit and vegetables are the order of the day here. Home made smoothies are also a quick, easy and nutritious way of getting your nutrients in. Whatever it is, make sure you aim for balance, just like the rest of the year. 4. Team up with a workout partner This is really beneficial, especially during the winter. A workout buddy will not only make you more likely to go to the gym or take a brisk walk, it will also give you a sense of accountability. When you know someone else is relying on you to show up for your workout it's far more likely that you will actually show up and get that workout done! 26/10/2021 0 Comments Workout finishersIf you are like most people, you'll want to get the maximum benefit out of each and every workout. Of course, the main phase of your workout is very important and consumes most of the workout, but what about adding a finisher at the end to really take your results to a different level! In simple terms, a finisher is an advanced workout technique that involves quick, intense bursts of cardio and/or strength exercises performed at the end of your workout. These short bursts of intense effort are usually 4 to 10 minutes, and are meant to exhaust your body. Of course, everybody's fitness level and capabilities are different, so it is important that your Personal trainer adapts the finisher to you. For some people, it may be a simple yet challenging finisher, such as skipping intervals, while for others it may be an all out dumbbell and cardio blast that demands a lot of effort. Pushing yourself to do more work when you're already fatigued has mental benefits as well as physical benefits. Workout finishers offer a variety of benefits, from building extra strength, speed, stamina and/or endurance to improving general fitness and self confidence. Workout finishers can be enjoyable yet challenging. Give them a try! 18/10/2021 0 Comments Pre and post workout nutritionOne of the most common questions that we get from clients is 'what should I eat before and after my workouts?'. The answer varies depending on the activity level and nutritional requirements of the person, but in general there are a few key truths that apply, whether your an elite athlete or totally new to the gym. If you can get your pre and post workout nutrition on point, you'll maximise your gains and feel great. Pre workout is all about fueling the body correctly for the upcoming session. Carbohydrates are the best fuel for your body at this stage, and the harder your body works the more energy you will need. In an ideal world, you should fuel up your body 1-3 hours pre workout. Of course, we don't want to eat too close to our workout so aim to fuel up 1 to 1.5 hours before your workout. Some good suggestions for preworkout nutrition are 2-3 rice cakes with peanut butter, porridge with banana, and toast or yogurt with berries. You can of course add some protein into these suggestions but it's more important to include it post workout. Post workout is all about muscle repair and replenishing your energy stores. Focus on getting carbs and protein into your body post workout. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your muscles rebuild and repair with the protein. Try to to eat within an hour window of completing an intense workout to get the greatest benefit. Some good options for post workout nutrition are a protein shake, low fat chocolate/protein milk, a turkey or chicken wrap with vegetables, or low fat yogurt and berries. Many people think that you need to run several times a week or do spinning classes regularly or be on the treadmill for an hour to lose weight. This is far from the truth. Simply put, you don't actually need to do cardio exercise to lose fat. Of course cardio has its place in overall health, but it's not the be all and end all. You lose fat by monitoring your caloric intake, through regular resistance training, or through a combination of both. The key factor in losing body fat is taking in less calories than you expend. Cardio can help you expend more calories, but is not absolutely necessary. Resistance training, on the other hand, will help you lose weight and bodyfat in a healthier and more sustainable and enjoyable way. Your probably wondering why this is the case. You see, resistance or weight training is one of the best ways to get leaner and fitter primarily because it builds muscle. When you add muscle, you raise your basal metabolic rate, which is the amount of calories you burn when you’re at rest. Furthermore, muscle tissue requires more calories to function, even at rest, than fat tissue. Simply put, the more muscle mass you have, the more calories you burn per day. Cardio and resistance or weight training both have there place. If your looking to get leaner, feel good and look better however, then it's much better to focus on hitting the weights, not the treadmill. NEAT, otherwise known as non exercise activity thermogenesis is the energy expended for everything we do that is not sleeping, eating or sports/gym like exercise. It ranges from the energy expended walking to work, typing, walking around the house and cleaning the house. While regular gym sessions are great at burning calories and keeping us fit, what we do in the other twenty three hours of the day are the key to achieving our goals. Here's four ways that you can move more throughout your day that will make you leaner, fitter and healthier. 1. Stand when you can Standing can make a difference. There's a growing body of evidence shows that sitting for too long can be detrimental to your health. Standing up is one form of NEAT that can help increase your daily caloric expenditure. 2. Do the household chores Cleaning the house takes time and effort. Taking care of the things around your house that require physical effort is a great way to use energy and increase your NEAT. 3. Do your errands Go for a morning walk and pick up a coffee on the way. Go to the supermarket for some shopping. Stroll through the aisles and carry your groceries in from the car. This will not only improve your NEAT, but it will give you satisfaction in knowing that you spent your day well. Simple errands keep you moving and can also bring simple pleasures. 4. Break up your day with some walks Break up your day with short walks. Maybe go for a 10 to 15 minute walk around the block during your coffee break or lunch break to get your legs moving. Once you get into the habit of it, you’ll start to enjoy the extra movement. Sitting for hours every day is not only unnatural, it's unhealthy too. So get up, get out and get moving. |