2020 Goals

It’s not unusual to review your life at the start of a new year and decide what you are happy with, what you want to change, what you would like to achieve within the coming year.

Often we want to lose weight, earn more money, travel more and there’s absolutely nothing wrong with any of those things being motivators.

It’s understood by most people who work in any kind of field where motivation is key (fitness is a great example) that people are more likely to meet those goals when they genuinely want them for a real reason that they feel some real passion or connection to.

So if you want to lose weight you’re more likely to achieve that when the reason is improved health or to be able to play with your children than because you think you probably should be a size 10.

Not only are you more likely to achieve a goal when there’s a purpose behind it, it’s also more likely to make you happy.

What about when one of your goals is to help other people?

As a society we are sceptical of anyone offering help, the saying you don’t get something for nothing springs to mind. When people offer things for free we tend to immediately assume there’s a catch.

But sometimes, some people’s purpose does involve, in part, just helping people.

Again fitness is a great example of this. It’s an area that many of us who work in it feel real passion about. We want to help people, bust misconceptions and encourage. Now of course we need to earn money too, so we have to charge for some things. But equally a lot of us want to help and will happily provide a lot more for free than you may get in other sectors. Hell, it’s a little selfish because the feeling you can get for knowing you made a difference is some people’s purpose in itself.

So today I wanted to highlight one fitness professional who does just that, and this year has (in my opinion) stepped it up even more.

Lauren McDowell is a Les Mills instructor, who has long been a Tribe Coach (a position where instructors volunteer time to mentor other instructors) and is well known on the instructor social media groups for providing technique videos and feedback.

This year she seems to have stepped it up a notch. After asking on Instagram what people wanted help with she has already produced videos on Body Combat kick technique which anyone can view (check it out here).

Lauren’s Video

But beyond that she has also started producing regular simple and practical tips aimed at people starting out or getting back into a fitness journey.

None of this makes Lauren any money, but she believes and is passionate about encouraging others to participate in fitness and doing it in a way that you enjoy and makes you feel good.

I have the pleasure of working with Lauren as part of Jump 4.2, which has a massive support network for instructors, all helping each other out, and she is also always available to support everyone in that group.

Lauren is of course one of many fit pros I know who provide so much help to others beyond the selling of their services, and they do this because part of their purpose is to help others. They can keep helping people even when they get nothing concrete out of it because it serves their purpose and they feel they get value from it regardless.

So back to my original point, there’s absolutely zero issue with your goals being money motivated or weight orientated but to achieve them you need to be motivated, and to stay motivated those goals need to mean something to you. Sometimes what you realise means something to you might not make sense to anyone else, sometimes the value you get out of a goal may not be physical but mental. Having a clear idea of your purpose will however help you make 2020 a year you get closer to your goals and those goals making you happier.

Equally, your goal really doesn’t have to be what you’d normally expect. Could it be to help more people or help specific people, rather than get a promotion or drop a dress size? Would that create a fire in your belly that pushed you to achieve your goal?

You can of course have a mixture of goals and I’m not suggesting becoming Mother Theresa here, but thinking beyond the norm of New Years Resolutions could help you find something your truly passionate about.

I’m pretty confident one of Lauren’s goals is helping more people this year (I’m sure she has others). You can help her teach more people by checking out her Instagram here, and if you do Combat do check out her technique videos!

Lauren’s Instagram

Tribal Gathering and Nerves

This time last week I went to Les Mills Tribal Gathering in Twickenham (London).

I’d ummed and ahhed about going, booking a space but not booking travel until the week before.  I like going and trying the new releases and meeting people (and to be fair now unlimited CPD is now included in the price of your music I kind of think why not go to as much as possible, I’m quite keen on self development and learning).  Equally however I always feel a bit apprehensive going to these things alone.

It was interesting to read on some social media forums this week that I’m not alone in feeling this way.  Logically you know it isn’t the case that everyone has gone with a massive group of people and knows everyone, but when you walk into a room of chattering noise alone it can feel that way.

I’m fortunate I know quite a few Les Mills instructors around the country and have spoken to so many people via social media over the last couple of years that there’s always people I know pretty well without having ever met who I can catch up with, and it’s brilliant to put real faces to names (this is another reason I love travelling a bit further to these events – getting to meet those people).  Equally, I’m naturally quite a shy anxious person so, even with all those absolute positives, there can be moments in the day when it feels a bit overwhelming and you just want to see a familiar face.

I was planning to write a blog on the topic and then saw the posts bringing the topic up and I think it’s really positive that people feel they can have these conversations and highlight those feelings, because sometimes there’s an urge to hide them away for fear of looking weak or like a billy no mates.  In highlighting that it’s common for people to feel a bit nervous and alone at these events it encourages you to make the effort to speak to strangers, go up to people on there own and say hi and generally make a brilliant event even better. 

I know, even though I get a bit nervous at these things, I can make conversations with people I’ve not met so it’s manageable for me, but for some people perhaps we need to be the one to go and break the ice and that’s a great reminder for us all.  Equally, some people may look quite confident (I will go and chat to people I don’t know which may make me appear more outgoing than I feel) but be anxious behind that, so just smiling and saying hi to everyone is a great way to go.

It also made me remember how our new participants feel when they first walk into class.  That feeling that everyone seems to know everyone and what they are doing and perhaps they don’t really belong here.  It’s a great reminder of the care we need to take to make them feel welcome. 

It is also worth while remembering what we would say to that participant and applying that to ourselves in a situation like this.

Ultimately, I know that it’s ok to feel uncomfortable sometimes, it’s good to make yourself do those things you’re a bit scared of sometimes even.  I also know by going and enjoying the day, even if there were times I was a bit lost or nervous I overcame those feelings a bit.  I had a great day, met some brilliant people in real life who I’ve known via Facebook for a while and next time I go to a Tribal Gathering alone I have a couple of positive experiences of doing so behind me to help me reduce the nerves (I also travelled to Glasgow alone).

What can I suggest you do if you’re nervous about going to the next Tribal Gathering alone or if you want to try a class at your gym but are anxious about making that first step?

  1.  We all get nervous about stepping out our comfort zones (hopefully the above demonstrates that) – knowing these feelings are not exclusive to you can reduce their impact.

2. Find out whose going who you do know and arrange to meet before hand so you have someone to walk in with – those first few moments are normally the ones that are the hardest and once you’re moving it’s not so bad.

3. Take some time out if you need to during the event. Grab a coffee and a quiet spot and regroup (but Tribal specific that one!)

4. If you’re new to a class let the instructor know you’re a bit nervous – they’ll help ease those nerves and make sure you have a good first class… now if you’re at Tribal you might not be able to speak to the presenter beforehand but you can chat to those around you – let’s face it they too are all instructors!

5. Remember it’s always ok to leave. I can almost guarantee once you’re there you’ll have fun and decide not to, but knowing that at the start of the day / the class can help get you through the door.

Sometimes doing things you actually want to do is still hard because our brains get in the way of us – there’s ways to get over that though!

5 Reasons Group Ex Instructors should consider signing up to Jump 4.2

Hello!

So today’s blog is actually a video. If you follow my blog you know I’ve been blogging about my progress on the fitness nutrition and mindset programme Jump 4.2. This is a bit of a follow up to that where I explain 5 reasons why any group ex instructors or regular participants who train a lot but aren’t getting the results they want should consider doing Jump.

I’m not your traditional advert for a fitness programme. I haven’t had a massive physical transformation in 8 weeks – I haven’t developed a six-pack. What I have gained from working with Ricky is a healthy relationship with food, my training and my own head. I can have weeks where I eat too much and don’t train of course, but now I can deal with them – they don’t derail my progress or make me feel like I need to start again. I know what I can achieve if I want to get super lean, equally I know where my happy place is where I’m fit, healthy and able to enjoy life.

I think that’s what most of us really want. Most of us don’t want to give up cake and cocktails or spend hours in the gym in exchange for abs- we just want to feel good whilst still enjoying our favourite indulgences. If that’s you then I’m the proof that Jump 4.2 works – I’m the most boring yet honest advertisement going!

The last intake in 2019 opens on 1st September. If you are interested and have any questions you can contact me on instagram DM @heather.sherwood or Ricky Long @rickylong42 or @jump4.2.

I have a couple of discount codes for 15% off – if you would like to sign up with a discount drop me a message.

Anyway – here’s my video!

Jump 4.2 Video

Les Mills Launches Are Coming

For the Les Mills Instructors among us launches are coming!

One thing that keeps cropping up in conversation this week is how hard it is to keep on top of your training, nutrition and positive habits whilst also learning new choreography.

Here’s my ideas for getting through the next 10 days of cramming and still feel good about YOU:

1. If you can, meal prep once a week, that’s going to mean you have good choices ready to grab and stick in the microwave and reduce the chances of getting a takeaway when you are tired and busy cramming.

2. Same with snacks – have lots of good snacks to hand because learning chorey always makes you want to snack – FACT!

3. Another option for these two weeks each quarter is order a week or two of meal prep to completely avoid the stress of thinking about food yet stay on track!  If you’re prone to buying food rather than planning when you are busy leaning the new stuff this could actually end up more cost efficient anyway.

4. If you’re short of time drop out the cardio element in your training sessions and use your physical practice sessions as your cardio. Added bonus is that going all out at least once when practicing the new releases means you’ll be prepared for how it’s going to feel on launch day!

5. Don’t be an all or nothing person…

Do you know what positive habits you practice daily?  Perhaps you have a great morning or evening routine or drink a pint of water upon waking, maybe you always pack your bag the night before.  ALL those little things help add up to a positive mindset and approach to your health. IF you don’t train for a week or end up going over your calorie goal a few times you haven’t gone off the rails and lost all progress / fitness levels – keep up with those little daily habits and everything will still be in place for you post launch!

6. You are in control – one of the best ways to make lifestyle changes is to create systems. One systems could be to take some time to plan in appointments for when you will learn chorey and stick to those appointments. Feeling more in control of how you use your time can help reduce stress levels even if you’re still crazy busy!

7. Don’t create undue stress for yourself- you’ve got new stuff to learn. So the week or two before launch I like to go back to my go to tracks, the ones I know in my sleep- you haven’t got to add extra pressure to yourself by learning members requests or extra tracks for your current mix if you’re already feeling pressure (be honest the ones you know in your sleep are actually probably the members favourites anyway, hence why you know them so well!)

8. Sleep. Sleep helps you retain information – being tired doesn’t, so no matter what you need to let slide for a few days don’t make it sleep!

9. That being said don’t beat yourself up about letting the not important stuff slide.  You will know what is a non negotiable in your life.  Yes, you will need to keep balancing those plates, but everything else, well it will still be there on 7th July.

10. The week after launch can also be a tough week physically – all the adrenaline from learning and then teaching for the first time is draining and I often feel more tired and emotional the week after. So if that happens don’t beat yourself up, a few days off training can be beneficial in cases like that.

I hope some of the above ideas help, and if you aren’t a Les Mills instructor many of these ideas would also work for other stressful situations not just launches!

This blog is based on some of the principles we work on developing in Jump 4.2 – an 8 week online fitness, nutrition and mindset programmes designed specifically with group ex instructors and enthusiast in mind. If you want to find out more click the link below to get details for the next intake on July 1st.

Jump Priority List

Tribal Gathering Manchester 01.06.19

On Saturday I went to Les Mills Tribal Gathering in Manchester.

This is an opportunity for instructors to try out the new releases and catch up with one another, and this one was a bit special because the Programme Director for Body Pump and RPM, Glen, flew over from New Zealand to teach.

It’s a long day- I was up at 6.00 am and got to bed at 3.30 am the next day!

Below is a 5 minute video to give you an idea of what a day at a Tribal Gathering is like!

P.s. I am not a good camera woman but I thought this would be more interesting than me writing about it!

 

Post Launch Feels

By now most of the Les Mills instructors reading this will have taught the new releases at least once (I literally just finished teaching my first solo run of Body Combat, did Body Pump this morning).

My thought process at this point each and every quarter (pretty sure I’m not alone):

  1. Thank *** for that.
  2. That went better than expected (i.e. I didn’t have a brain freeze and just stand there staring blankly at the class – therefore I win!).
  3. I actually like that release a lot more than I thought I did.
  4. I want to go and sit in a quiet dark room for a while.
  5. I will now almost definitely get some kind of cold as my body relaxes and the adrenaline subsides!
  6. Next quarter I will be better at learning and not stress myself out panic learning the cool down the night before.
  7. I lie to myself a lot.
  8. Also the cool down is legit the hardest part of every release to learn!
  9. My body hurts. Why are all classes so much harder when you do them in a class situation than when you practice?
  10. I get to listen to normal music again instead of the same twenty songs on repeat whilst doing finger choreography.
  11. Except to be honest I don’t want to listen to any music at all right now – my brain just want quiet.
  12. I’m so glad I don’t have to do this again for another three months.  Three months of being able to teach without pre – game nerves and brain overload.
  13. Looks on Facebook – someone is already talking about mixing … Like can we not have a couple of weeks to enjoy this one before we need to worry about remembering other stuff!?
  14. Gets home, eats chocolate because teaching the new ones successfully earns you chocolate.  Possibly add wine.
  15. Go to bed- dream about choreography because now it’s ingrained in your brain (why is it never ingrained in your brain ahead of teaching it!?).

Why I Love Group Exercise

I’m a fan of Group Exercise, it was how I first ‘got into’ the gym and I now teach 8+ classes myself a week.  I think Group Exercise actually works really well, and I don’t just mean classes – team sports, running clubs – I believe all the ways that people can train with others can have a beneficial effect on people.

  1. It can help you get started – Going into the gym alone at first can be daunting when you have no idea where to start.  A class or a running programme like Couch to 5k provides structure and allows you to get moving in a way you can be confident is safe and effective.
  2. It keeps you committed –  Signing up to a class or joining a team or club where there are set days and times to attend means you are less likely to decide you’d rather go home and veg in front of the TV at the end of a long day.
  3. It can make you work harder – A team sport encourages you to perform you best for your team mates, running as part of a club can encourage you to keep to a set pace, the music, instructor and people around you in a class can make you try as hard as you can for the whole length of the class.  For many there is something about a group that makes you try harder than when you are left to your own devices in the gym.
  4. You have a ready made exercise support network – Especially relevant when you are starting to create new habits.  Your family and friends might not get your commitment to picking a spin class over a Netflix binge at first, the other people in that class will, making all the difference in you not feeling like some kind of freak!  And if you ever aren’t sure about something there’s a whole group of people who might be able to help, in particular, you will also have an instructor or coach who has the knowledge to help you improve at whatever you have chosen to do.
  5. It’s social – You will make friends at a club or in a class.  You get to meet people from different backgrounds and get to know people outside of your normal work / social circle.  This in itself will make sticking to your exercise plans easier.
  6. It can increase your confidence – The group environment and having an instructor or coach to hand can give you the confidence to try new tings, maybe adding a new type of class to your week or running a longer distance.  All the things above can help create an environment where your confidence can grow.

I do like training in the gym by myself too but for pure enjoyment I would always pick a group exercise class as my training of choice that day.

Do you prefer to train alone or as part of a group?