Training and Nutrition: Lockdown Edition

So here in the UK we are now coming up to a week into lockdown and a couple of weeks of concerted social distancing.  This has without a doubt had a dramatic impact on so many aspects of our lives.  I briefly did a blog on working last week but being a fitness related blog I wanted to take a moment to talk about how I’m approaching my fitness during this whole thing.

Obviously everyone will be different and depending what equipment you have at home and what your goals are how you approach your training and diet right now will vary.

For me, like a lot of people I would imagine, I have no equipment at home, very little space indoors and my garden is not really suitable for exercise (it’s all gravel) although there is a car park which I can make use of on the grounds.

So with that in mind I’ve decided to approach my training by forgetting about maintaining strength or fitness, forgetting about trying to improve in any particular way.  Instead I’m focusing on just moving and using moving in a way to feel good, stay mobile and benefit my mental health.

My general plan of action is to do a little yoga flow in the morning, go for a short run at some point to get some fresh air (literally 2- 3 km or some intervals / sprints/ pyramids) at lunch time and then do either some body weight training fro 2-30 minutes or an online class such as Les Mills On Demand in the evening.  This does mean I’m doing much less each day in terms of exercise but I am still keeping myself ticking over and feeling good.

Stretching and mobility work is going to be really important.  I’m sitting a lot more and my new set up of home working is not good for my posture so it’s vital that I stretch more often to avoid discomfort.

My real challenge is going to be my diet.

I normally walk a lot- I do 25,000 steps or so without trying a day.  Last week not only did I train a lot less but i also moved a lot less in general.  My step count was closer to 5,000 steps.

I’m therefore burning fewer calories.  So i know I’m going to need to eat less.  I can’t control not being able to go to the gym.  I can’t replicate my training at home.  I can’t move as much as normal with one opportunity to walk or run each day.  I can control how much I eat.

So I’ve tried to cut my calorie intake by around a fifth.  The first couple of days that was tough but I am moving less so I’m not lacking in energy from it.  This is the strategy I know that will stop me feeling like a potato by the end of lockdown because I’ve done much less than normal and eaten the same or even more .

So in a nutshell that’s my plan – it might evolve, maybe it will change but right now I have a strategy to help me feel like I’m drifting aimlessly or getting wound up because I cannot replicate my normal routine.

What’s your plan of action for the next few weeks?

 

 

Coming Back From Pregnancy as a Fitness Instructor: Re- Blog

I wrote this blog one year ago.  At the time I’d just written a blog about periods and teaching group exercise and it had highlighted that there are plenty of topics out there that affect lots of us but never get talked about. Talking about these things can help us, whether that be by letting us know we aren’t alone or by teaching us how other people have dealt with experiences either giving us tips or reassuring us that what we feel isn’t unusual.

As part of this I then wrote this blog in collaboration with Jo Brickell- Haggen.  This was one of the blogs (along with ones of period and smear tests) that made me really want to write about topics that are often ignored overlooked to try and encourage conversation which will hopefully help people who are experiencing the same things.

Because of this I’m really proud of this blog and one year later I thought it was a great time to republish it.  I know it’s a strange time at the moment and really the current health crisis is at the forefront of most of our minds but that doesn’t mean we can’t still talk about other aspects of life (and sometimes a break from CoronaVirus is welcome right?). 

So below is the blog all over again… 

The blog also bought to attention the numerous other changes the female body goes through that also affect how we train, how we teach classes and how we feel about our bodies.

I decided I wanted to explore this a little more, because I do believe that the first step to improving understanding on issues which are rarely spoken about is to start talking about them.  I have no personal experience in some of these changes however, and this blog has always been about my personal experiences.

So I reached out to a friend who is both a group exercise instructor and a new mother to try and understand what effects on training and teaching giving birth has had.

Jo gave birth to Jasper in October 2018.  She remained active throughout pregnancy, still teaching Pump until close to the birth and continuing to lift weights and train in Crossfit during pregnancy.  She returned to teaching last week (Pump again to begin with).

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I know from conversations throughout her pregnancy she was very realistic about getting back into training and teaching after the birth, she wasn’t expecting to be back to pre – pregnancy shape within days or weeks and was always going to approach things sensibly.  Her experiences post birth are therefore helpful in appreciating how, no matter our knowledge and realism, there are numerous effects which impact instructors returning after giving birth that we might not give a second though to.

Physical Effects:

“Your alignment is WAY out and no muscles are connecting or firing up so your joints hurt”.  Effectively a new mother has to start again in terms of movement, re-learning how to walk is a reality for some mothers.  No matter how much someone might want to get straight back to teaching within a few weeks, giving birth isn’t something your body can just bounce back from.

“When you can walk for 30 minutes and your insides don’t hurt it could be time to start to exercise again. Meanwhile all your pregnant fitness, despite training to the end, has gone because it’s taken 8 weeks for your wedding cake sized uterus to shrink down to the size of a marble again”.

Many of use have had injuries and then had to regain our fitness following some time out.  Post birth you’re adding time where you cannot train on top of recovering from the physical trauma the body goes though giving birth.

This is of course true for all new mums, but for those who need to bounce about as part of their job, the task of getting your body moving in even a basic way again must be daunting, and having the patience to allow yourself to heal when your income is dependent on you needing to move again must add an extra layer of stress for some.

Jo highlighted the core in particular as a physical challenge post birth.  Now how often do you tell your class to brace their core in the average 45 minute class?

“Training can begin. Only nothing connects. So life is banded muscle activation. Body weight. No impact. And all the core… All you want is intensity but rowing 200 m cuts you in half – literally no core”

As instructors most of us are aware of what to advise our members: check with your doctor / midwife, wait until after you 6 week check up, lower back and core will feel weak, joints are still more supple than normal so injury is still a greater risk.

I’ll be honest until I spoke to Jo about this I don’t think I realised HOW weak someone’s core could feel to them (I’ve limited experience within my classes of members who are post natal).  Every woman is different of course but I for one feel like if I have a recently post natal member in my class having a deeper understanding from someone’s real experience will help me be a better coach.

Mental Effects:

“There’s me thinking I would be teaching at 12 weeks”

Jo was sensible and listened to her body, rebuilding her fitness over time, re- adding in new skills week upon week to build up to a point she could train confidently again.

But the side that probably gets less attention (because we all tend to focus on the physical – our jobs being to train people’s bodies) is how you feel teaching post pregnancy.

“You have no brain. Your brain has been solely focused on building a new human for 40 weeks… You can’t even think straight. Why are you in this room? Who are these people? Not to mention your mini human is here and you’ve never had one before so keeping it alive is now your sole purpose… Researching EVERYTHING 24/7. You forget to eat. You can’t even get out. You have to plan 6 hours in advance to take a new born out.”

Most people, whether they have had kids or not, probably understand to a degree that having a young baby is exhausting.  I cannot imagine learning Body Pump whilst my brain felt like this.  My brain almost explodes during new release time anyway so the pressure of learning and retaining chorey at a time when you don’t feel mentally sharp anyway must be exceptionally tough.

“Then there’s the…. I hate my body. It hurts. I look shit. I’m not me. I’m a human incubator that will never be me again depression”. 

I discussed in my recent post about periods that feeling of standing in front of people wen you are on your period and that yucky feeling that makes you want to fade into the background – not have 30 sets of eyes on you (someone described it well as feeling exposed).  Again here, this is another time when even once you feel fit enough to teach you also have to re- find the confidence to lead despite not feeling confident at all.

Practical Effects:

Apart from who will look after the baby whilst you train, prepare to teach (even teach in the early months before child care is arranged!)

Sleep has a big impact.

More specifically – You don’t get any.

“No rest in the day.  No rest at the night.  So you’re always under fatigue.  So classses seem daunting … and you can’t remember any choreo”

I don’t want to pain a negative picture of training or teaching after giving birth, personally I felt like Jo took to motherhood like a duck to water and nailed it!

As Jo says:

“Train at home . Order food to be delivered online. Join a gym to take baby with you. Gather your support network. Express milk so you can rest and partner feed. Take one hour everyday away from your baby. Plan your meals. Have a routine. Be consistent. And most importantly TALK ABOUT YOUR FEELINGS”

This plan meant that when Jo came back to teaching she loved it and felt great about it, so it’s not all doom and gloom at all, but by understanding the stresses and emotions surrounding training and teaching in the months after giving birth we make the fitness community more supportive and inclusive and allow us to also potentially understand our members better.  We can also understand so help to provide support to those who may not necessarily seem like they need much encouragement.

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There is so much more that could be written in relation to periods, pregnancy and post pregnancy and our understanding of these effects (beyond the standard what modification can I give to a pregnant lady in Pump understanding).  I’m also aware that there are PTs who specialise in pre and postnatal training and some PTs who understand the effect of the menstrual cycle extremely well on training.

What you don’t see very often is discussions of the real effects of these natural physical processes- both physical and mental.  How they affect the more mundane aspects of training or teaching.

We can all rectify that. By talking about experiences we can empower others, both showing them they are not alone in feeling a certain way and also by educating each other in a way that we might be able to better understand both our fellow instructors and also female members.

Thank you to Jo Brickell- Haggan for providing the content for this blog and allowing me to share her honest experiences so freely.

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Overwhelm

This year has been tough so far, I’ve been stressed an because of that I’ve found myself training less and eating chocolate like it’s the only food on the planet.  At first it was lack of time stopping me training.  I normally do most of my sessions on my lunch breaks at work but I’ve been busy and kept thinking if I just work through my lunch today I can catch up.  Of course I never did catch up but I have got myself completely out of the habit of training.  I normally eat chocolate quite frequently anyway, that’s fine, it fits into my diet perfectly well but as I’ve been more and more stressed I’ve turned to it more and more, it’s a comfort food thing I suppose.

The issue is eating well and training are anchors in my life.  When I am in my normal routine of a short training session most days and getting some good meals in me along side some chocolate I feel good, I feel capable of dealing with stress and juggling lots of roles.

So falling out of these habits because of stress kind of creates a never ending circle where I’m not doing the thing that prevents stress because I am stressed.  Not great, especially as I suffer from anxiety and so keeping track of the anchors that make you feel good is really important.  As an added stress on top of this is that because I’ve been eating more and training less I’ve also put on some weight, whilst I’m still not overweight or dramatically busier my clothes feel tighter and I feel less comfortable, this of course doesn’t help when you already don’t feel great.

None of this is uncommon, lots of people have these struggles.  They are perfectly valid, we lead high stress lives these days and it’s easy to end up a bit overwhelmed and a bit crap.

For me I always think it’s bonkers that you’re a fitness instructor, so you know exactly what you need to do to fix it, because you advise and support other people with this regularly, but that knowledge doesn’t always equate to making things easy.  I mean most of us know we need to burn more calories than we consume to lose weight, simple concept, not simple to do.  Most things in life are really quite simple at their core, it’s the application that is the thing that trips us up.

The thing is it’s ok to fall into a this cycle but you do need to be able to pull yourself back out of it too.

So how do you pull yourself out of a cycle where you are struggling with your training / nutrition?  Small changes, focusing on doing small simple things that you know will make you feel better over time.  I’m not talking bubble baths and face mask style self care, I’m talking doing the easy practical things that will make you feel more purposeful and on track.

My small things for this week are:

  • Track calories for the week to see where I’m actually at with food consumption
  • Drink 4 litres of water a day
  • Take my lunch break very day regardless and go down to the gym and train for 20 mins
  • Stretch every day
  • Get in at least one long walk this week

I’m not expecting at the end of the week for these things to have magically made me feel amazing, but I think that if I do these things I’ll feel better than I do right now and that is a step in the right direction.

 

Why Your Diet May Be Like The Gulf War

I remember one evening from my childhood, my nan and grandad were babysitting and we’d stayed up late to watch a Disney film (I want to say the Little Mermaid) and after the film the news came on.  The coverage was about the Gulf War.

I’d guess that meant this was around 1990 so I would have been around eight.  Eight year old me watched the news about this war (with a limited concept of what war meant that was basically confined to the two World Wars) and imagined bombs would soon start falling just like the Blitz.  What I vividly remember confusing me most however was what golf balls would have to do with a war.

This is what happens when you watch or listen to things where your understanding is limited and you put two and two together coming up with twelve.

It’s an extreme example, but in reality how many little misunderstandings over the years have crept into your brain and now exist, as ‘facts’ when they are actually not true at all.

Carbs are bad for you, eating carbs after 6pm will make you put on weight, fat is bad for you, lifting weights will make you bulky.

You think you understand how to eat and train to reach your goals, and on the whole you probably do, but perhaps there’s something in your head that you’ve just misunderstood, something that you are doing which you think is helping but is actually hindering your progress.

Often when having a chat with clients about their diet and setting some goals to work towards, the client will go away and make those changes but weeks later still be clinging onto an idea of something else they also should or shouldn’t be doing, largely because it has a mythical ‘fact’ status in their mind.

So perhaps they’ll have worked all week on hitting a calorie deficit and eating a certain amount of protein (agreed goals), but then even though they’ve done this be upset with themsleves because they don’t feel their macro split is exactly right (idea stuck in the head that precise macro splits are vitally important and not hitting that split means all the calorie deficit wins are pointless).

It takes time and effort to retrain yourself to not revert back to the misconceptions you have lived with for many years, but if you think about it my ridiculous misunderstanding of the word Gulf and Golf is no more ridiculous than some of the ideas we have developed over the years about how we should eat and move.

Slagging off Slimming World doesn’t help people

On Sunday I’ll be appearing on Ricky Long’s podcast talking about the fitness world in general.

One of the things we talk about is Slimming World, I myself did Slimming World before I became a fit pro and feel like I have a decent understanding of it from many angles because of this.

This wasn’t the focus of the podcast so I went into a lot less detail that I could have so I wanted to delve a bit deeper into a point here – it’s not enough as fitness professional to say what’s wrong with slimming clubs – we need to look at what we ourselves can do to help people who may otherwise have turned to such clubs

I did a podcast last year which you can listen to here, where I spoke about my own personal experience of Slimming World and what I think is wrong with the system.

Rather than rehashing that here I instead want to talk about something I’ve touched upon both here and in my upcoming podcast.

Slagging off Slimming World doesn’t help people.

When I needed help I went to Slimming World, I didn’t go to a PT – the idea intimidated me and didn’t feel accessible. All these perfectly nice people I know now would have intimidated me- me now would have intimidated me. I wouldn’t have gone to a fitness event or gym because I’d have felt like a fraud like I didn’t fit it.

Sliming clubs felt accessible for me. That’s why I took that route.

I eventually found training and with it learnt about nutrition and left Slimming World and am where I am now. BUT for that to happen took PTs and group ex instructors who didn’t criticise the route I’d chosen to take, they didn’t point out in distaste all the things that were wrong with Slimming World. They educated me within a framework that allowed me to see why Slimming World can work on a energy in / energy out basis and allowed me to come to the realisation that I didn’t need the club and see the faults for myself.

There weren’t Facebook groups back then for Slimming World but to be honest if there had been and some people had come into them and attacked what was, at the time, working for me I’d have probably defended Slimming World and I wouldn’t have felt like I wanted to go to those people for advice.

In short – as Fitness professionals I think we need to find a balance between exposing myths and educating people without making them feel stupid for trying to reach their goals. How I see this…

That PT thinks everything about Slimming World is stupid

I do Slimming World

So they must think I’m stupid

I’m not going to them to help

In attempting to help there’s a real danger we actually alienate without meaning to.

Now actually Slimming World can be successful in that it creates habits that lead to a calorie deficit. It’s not unsafe or faddy as diets go.

It doesn’t educate.

But you know what – I played rugby for a while, no idea of the rules I just ran at people.

Would I have been a better player if I knew more – yes. Did I still play? Yes.

I honestly don’t know how the best way to go about it is, but I feel like supporting and understanding peoples choices creates an environment of trust that might convince people away from Slimming World and into training and understanding basic nutrition more than simply laughing at the notion of syns, body magic and star weeks ever will.

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

Live PT vs. Online PT

So you have decided you need a PT.

Time was that meant going to your local gym, now though there are other options as more and more PTs offer online training too.

So which should you pick? This is my opinion on the pros and cons of live v online PT (note I do a bit of both so perhaps that makes me biased, perhaps more objective I don’t know!)

Live PT

Pros

– If you’re new to training a PT with you as you train will help build your confidence

– They can review and correct your technique

– They can keep you motivated

-Making an appointment with someone makes you get to the gym

Cons

– Expense – you are paying for an hour of that persons time, if you want to do that three times a week that’s going to cost a bit

– If you have experience in the gym you may not always need someone with you

– You have to fit training around both your schedules so it’s not particularly flexible

– You are limited in options as you need to train where the PT works

Online PT

Pros

– If you are confident in the gym it provides you the coaching and guidance you need without someone watching over you – you can still get feedback on lifts, advice

– Complete flexibility as to when you train

– Often cheaper than live PT

– Can be completely tailored to you – giving you as much or as little support as you desire

-Allows you to pick a coach from anywhere and train anywhere

Cons

– If you aren’t sure about training this option can be harder (although not impossible with many coaches offering videos etc for guidance)

– You need to motivate yourself to get to the gym and train and be honest about what you are doing.

10 Easy Ways To Become Fitter in 2020

  1. Work out how many calories you burn a day on average and eat this many (to maintain weight) or 20% less (to reduce weight)
  2. Swap one of your sugary snacks with a healthier replacement (e.g. a piece of fruit) each day. And yes I know fruit has some sugar in it but a banana over a Mars Bar will help you cut calories and provide less of a post sugar slump.
  3. Stop having cheat meals. Cheat meals create a restriction / binge / food as a reward mindset.  Eat whatever you want whenever you want within reason without viewing food as good and bad.
  4. Eat protein. Aim to eat 1 to 1.5g of protein per kg of body weight. Will help you feel satisfied without overeating.
  5. Drink at least 0.033 litres water per kg of your body weight each day (so if you weight 60kg drink two litres a day).  Fat loss, performance, whatever your goal- hydration is so important to your health.
  6. Don’t exercise at all at the moment? Aim to complete a 30 minute session every week for a month, two 30 minutes sessions a week the next month and three 30 minutes sessions the following month. Boom = Exercise habit created.
  7. Increase your NEAT. However much you exercise aim to increase your non exercise movement by at least 10% each day over the next few months (i.e. walk more)
  8. Get more sleep. Enough sleep every night will help with weight loss, stress, energy levels. Seven hours is goals.
  9. Learn something new. Want to learn to do a handstand, swim, play netball? Working towards mastering a skill will get you moving without exercise being the main goal itself.
  10. Set yourself a challenge. Run a race, do a Tough Mudder, compete in a swimathon. Setting a challenge can give you the incentive to get to your training sessions and maintain focus.