My top tips for staying active when it's cold, wet and you'd rather just watch netflix and order a dominoes
When the days are short and the nights are long it can be hard to get up, get out and work out.
Even when you have a nice swanky gym membership it can still be tough to extract yourself from the warmth of the living room, defrost the car and make the journey to the temple of iron for leg day.
London Marathon training is well under way too, as is the Big Freeze! So it can be a bit challenging to muster up the enthusiasm to rack up those cold weather miles.
But fear not here’s a few things that work for me and my clients:
Embrace the cold!
Running through the frosty countryside under the winter sun is a truly energising experience.
Give these a try to help you get up and at it! And if you have any more tips that work for you drop them in the comments.
Do you sometimes struggle to drag yourself to the gym? Well read on to hear my top 5 tips for getting through the door and pumping iron!
Even for the most seasoned gym goers who refer to their training program as a “lifestyle”, there will still be days when it takes every ounce of muscle to drag themselves to the gym.
I’m no different and I’m a PT. I LOVE going to the gym, training and working out but still get the odd days when I really just don’t fancy it.
So if even the gym bunnies sometimes struggle how are the rest of supposed to get it done?!
Here’s my top 5 tips for getting your workout ticked off even when you can’t be arsed.
Prior Preparation Prevents Piss Poor Performance!
And here’s a little bonus tip. Treat yourself to some new bit of “gym crap” (as my wife calls it) every couple of months. Nothing like a new pair of highly patterned, jazzy sports socks or lycra leotard to get you motivated!
These tips do come with a little caveat. If you are GENUINELY feeling unwell, knackered or proper shit then definitely sack off your training. You would be far better getting some rest and sleep. But if you'd rather just Netflix & Chill then refer to the tips above and action accordingly.
Right. Off to the gym we go … in our lovely new lycra!
Today’s workout Wednesday is a little less strenuous and a lot more chill.
Just go for a walk. That’s it.
Simply put one foot in front of the other and repeat for as long as you like.
"Walking is a man's best medicine", said Hippocrates. I think he may have been onto something.
Some of the benefits of walking include:
Here's 3 Easy Ways To Get More Steps Into Your Day
So that’s 20 minutes to the station, 20 minutes at lunch time and another 20 minutes home from the station. In total that’s a good hour of walkies throughout the day. Not bad eh?
If you’re not very active at the moment, build up your steps or walking time gradually each day.
One step at a time is good walking.
I was slightly perplexed at a response I had recently from a new client. Admittedly, it doesn’t take much to perplex me!
When I take on a client, the first thing I do is ask lots of questions. One of these questions is “Do you have a gym membership and what equipment do you have to train with?” The client’s response was “No gym membership but I will join when I get fitter”.
This got me thinking, wondering and scratching my head. Did they think there was a minimum fitness level to go to the gym, were they worried about not knowing what to do or what others might think? Or that they’d get more value for money if they could use more of the equipment? Did they think everyone that goes to the gym is super fit and that they wouldn’t be able to keep up? I wasn’t really sure. It turned out to be a mixture of all these reasons and a few more.
To get better at a pretty much anything you need to do it. Practice makes perfect or it certainly makes you better. Home workouts are absolutely fine but if you have access to a gym then it opens up a whole load more options.
The minimum standard at every gym I’ve ever been to is that you pay. That’s it. I don’t know of any that require you to pass a fitness test. And as I’ve said before, nobody cares what anybody else is doing in the gym.
There is so much scope, especially at modern gyms, for all abilities, fitness levels and preferences. You’d definitely get your money’s worth. Just go. Simply start. With consistent effort, improve you will.
High Intensity Interval Training or HIIT is a form of training that involves short bursts of intense exercise followed by periods of rest or very low intensity exercise.
For example 40 seconds of exercise followed by 20 seconds of rest. Here is how a HIIT workout might look:
3. Push Ups
4. Jumping Lunges
5. Tricep Dips
6. Mountain Climbers
Complete each exercise in turn for 40 seconds, resting for 20 seconds between each exercise. Repeat the whole thing twice more! The work to rest time ratios can be adjusted to make the workout easier or harder.
Benefits of HIIT:
* Increased fitness
* Quick & convenient
* No equipment required
* Effective at burning calories
HIIT can be done with a variety of exercises and combinations of exercises. Running, rowing and cycling sprints or various bodyweight moves like squats, lunges, push ups and the dreaded burpee can all be utilised for HIIT sessions. It is generally best to avoid complicated movements. HIIT needs to be fast and furious. You want simple moves you can do with your eyes closed once you start to tire.
With HIIT, the clue’s in the name: HIGH Intensity. Many people simply do not work hard enough during a HIIT workout. You really want to be going all out, maximum effort during each exercise interval. If you can have a chat about the soggy bottom on last night’s Bake Off, you ain’t working hard enough!