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

New to Body Pump? Tips!

New to Body Pump?

Classes with lots of equipment can seem scary, but Pump is a great way to introduce weights based training into your routine with the added benefit of having an instructor there to help you get the hang of the moves.

So this is my ‘what you need to know’ guide to taking your first Body Pump class:

  • Arrive at least 10 minutes early and introduce yourself to the instructor so they can help you set up and so they know that you are new. This can help them tailor their teaching, ensuring you have a good first class.
  • Stick with light weights for your first couple of classes and concentrate on getting the hang of the tempos and the moves. Body Pump works because you are doing large numbers of reps, so whilst you want to use a challenging weight eventually, it’s ok to start off light – 3.75kg each side might be a good starting point for most and allow you to work on technique as a priority.
  • The instructor will give you a guide of what to put on the bar at the start of each track (e.g. double the weight, take 1/3 off etc.). Listen carefully to this – they will normally give two options – one for regulars, one for new people but do not be afraid to stick with the same weight all the way through on your first class.
  • We will also tell you what else you need for the class – for instance you might need a separate weight plate not on your bar.  You’ll be tired in between tracks but try and listen and get the equipment advised close to hand – if you have to go hunting for a weight plate half way through a track you miss reps and will get stressed (not what anyone wants for your first class!)
  • The structure of every class will always be one of these – where ever you go, whoever teaches:

60 minutes

  1. Warm up
  2. Squats
  3. Chest
  4. Back
  5. Triceps
  6. Biceps
  7. Lunges
  8. Shoulders
  9. Core
  10. Cool down

45 minutes 

  1. Warm up
  2. Squats
  3. Chest
  4. Back
  5. Lunges OR Tricep / Bicep Combo
  6. Shoulders OR Lunges / Shoulders Combo
  7. Core
  8. Cool down

30 minutes

  • Warm up
  • Squats
  • Chest
  • Back
  • Core

So when the whole class looks like they know what is coming they do for a reason- and after a couple of classes you will too!

  • Talking of continuity – we get a ‘new release’ every 3 months. So at that point, every instructor will teach this new set of tracks for 4-6 weeks. That is why when you do your first class some people will look like they know what is coming – they have probably done the track lots of times before! After about 6 weeks, the instructor will probably start to ‘mix’. This means they will bring back some older tracks to keep things interesting and keep your body reacting well to the class.
  • As a new member, you can take advantage of something called Smart Start. This means that if you want to try a few tracks (we suggest up to the back track) and then leave you can do. Leave your stuff out and the instructor will put it away at the end of class. Then next week you can stay for a couple of extra tracks, and a few more the week after until you can do a whole class. This is optional and you can stay for the whole class if you want, but it does provide an option to try the class out and build up week by week if you are new to exercise or unsure about being able to do a whole hour.
  • With Body Pump your technique is more important than weight so don’t worry too much at first about what you are lifting – instead work on getting the moves. Doing them well will bring better results than just picking up a heavier bar!
  • The tempo is also really important in Body Pump. You will hear the instructor ask you to move at different tempos (3/1, 2/2, bottom half pulses). These aren’t just to make it more interesting. The different tempos help to work different muscle fibres and maximise your results so try to work with the instructors pace.
  • You aren’t moving or jumping (well occasionally you might be jumping but rarely!) but you will sweat and you will get out of breathe. Don’t worry about this or think it means you’re unfit.  Body Pump will burn calories as well as shaping your body.  You’ll notice the instructor will be sweaty and out of breath by the end of the class too!
  • Don’t be worried if you wake up the next day and climbing the stairs or tying your hair back hurts! This is your body reacting to new training and will pass in a few days. After a few classes your body will take less time to recover!
  • If you have done weights in the gym before you may be confused by a couple of the moves we do in Body Pump! Be aware that some moves (Deadlifts for instance) are modified for the studio environment. This is for safety reasons as a) we move at a fast tempo and b) the instructor needs to make sure a large group of people are all moving safely.  You can do both sorts of training, they both have their on benefits and it doesn’t need to be one way of the other.

I hope that the above tips have made the idea of trying a class less daunting! If you do decide to give the class a go, I would love to hear your thoughts!

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

New to Body Pump? 10 Things You Need To Know…

1. You don’t need to start heavy. I mean you want to use challenging weights for you to get the most from the class but that doesn’t mean matching regulars plate for plate in class one, it’s about lifting what you can and seeing how you progress, so don’t be put off by looking through the window and seeing lots of people lifting more than you think you can.

2. If you can get to the class at least 10 minutes before you will have a more enjoyable experience as you will be able to get set up without rushing, including time for that last minute nervous wee!

3. Say hi to the instructor. Tell us you are new to Pump and we will help you get set up and make sure you’re ok during the class.

4. As a general rule you will need: a bar, clips, a variety of weight plates, a step and a mat every release. The only things you actually need to bring with you are some water and perhaps a towel.

5. It’s ok to be confused at first. There’s lots of moves you may not have heard of or done before, the beat can be fast and we have pretty short changeovers between tracks. Your instructor won’t mind (or call you out) if you take a bit longer to grab some water and change your weights or don’t quite get things straight away – all of us have felt that first class confusion!

6. There is a thing called Smart Start. If you get to the back track (track 4) and you have done as much as you can that’s ok – you can leave (no need to put equipment away the instructor will do it at the end of the class). Just give the instructor a nod or a wave so we know you are ok and then next time try and stay for one extra track until you feel ok doing the whole class.

7. Alternatives are there for a reason. If we say you can drop the weight if you’re struggling we really mean it. Doing the moves well in a modified position will bring greater results than trying to do a move with a heavy weight but poor form.

8. The music is a huge part of Body Pump. Not only does singing along help you power through a workout but the tempos we use allow us to work our muscles in different ways across the class, so when the instructor tells you to slow down or encourages you to follow their rhythm they are just an OCD maniac – they’re trying to maximise your results!

9. You will feel it the next day. You do a lot of reps in a Pump class so don’t worry if DOMs hit the next day – it does get easier over time.

10. It’s a fun class. Don’t feel nervous about starting, turn up, smile, do what you can and enjoy the music whilst giving something challenging a go.

Patience, Honesty, Yoga

Over the last two weeks I’ve taken on my own little personal challenge.

I think I’ve mentioned before how I struggle with my flexibility (I know planks of wood that bend more) and as much as I’m aware I need to work on this and it’s something I would always say to clients and class members it’s an area of my health that I neglect.

With this in mind and knowing that tightness in my hip and quad is very probably the cause of a recent knee injury I sign up for a twelve week yoga course.  Several things appealed to me about this course.

  • It’s all video based so you can do it in your own time following the instructor via a weekly video.
  • The yoga instructor is also a Body Combat instructor and having seen a previous video they had produced on mobility wok for Body Combat I felt this was likely to a type of yoga beneficial to my mobility.
  • Each week has a different focus which appealed to both my limited concentration span and learning a variety of moves to be able to use going forward as and when I want or need to focus on one area.
  • The sessions are around 20-25 minutes long and you are encouraged to practice several times across the week rather than just doing one hour long yoga practice- this for me seemed much more manageable.
  • You are also part of a group with weekly Facebook lives where you can ask questions and get feedback, for someone not from a yoga background that is really useful and increases your accountability.

So far I’ve practiced three times in week one, twice on week two and once so far this week (week three) although I intend to get another two to three sessions in this week.

In my head when I signed up I said to myself – I will practice every single day.  That obviously hasn’t happened, but that’s OK, because I’ve gone from zero mobility work to 50 minutes plus a week over the last couple of weeks.  However you look at it, that is progress.

Another thing that I have gleaned from the last couple of weeks – and it’s been centred around the yoga practice but is really key to how you approach all aspects of your own health / fitness regime – is about being honest with your practice.

By being honest with your yoga practice they mean accepting your body and it’s current ability.  That means not progressing a move to progress it until you are comfortable and performing the current move week.  It means acknowledging when you need to adapt a move to get the best out of your session and not being too proud to do so.

These two key elements of the mindset of your yoga practice are equally beneficial when applied to the rest of your training.

I’ve had lots of conversations with people over the last few weeks, and can openly admit it’s something I’m prone to do as well, about the all or nothing approach to fitness.  We want to be fit and healthy – and we want it now.  Society is result oriented and whilst we all want change we also want it now, we tend to be less keen on the idea that those results can take time and require gradual change.  It’s why we do often start a new plan or course with the intention to commit 100%  and then get disheartened and feel like we have failed when we aren’t 100% perfect in week one.  Then we get the urge to quit, start again, that this isn’t for me.

The reality is few of us will ever do anything 100% perfectly.  Life will get in the way, require adaptations and compromises and if we give up on things when the first stumbling block comes along we will not reach our goals.

What experience does show me however is that if you do stick to things for ‘most of the time’ results come.  Set backs are just that, they aren’t the end of the road, simply something to overcome and move on from.  If you are doing nothing and this week you do something you have progressed.  Results may be slower but they will be more long lasting.  Quick fixes tend to be quickly back to ‘where you were before’ as well.

Equally, being honest about where you are and want to be with your fitness is important.

Your goals need to be reflective of the effort you can put in.  If you can train twice a week then training for a physique show is unlikely to be a realistic goal for you.  However, reducing your body fat and getting fitter in two sessions a week is entirely possible.

You also need to be honest about what you are really doing.  Putting weight on even though you’re eating less? Yet you aren’t using my Fitness Pal to track your calories and aren’t really counting the calories in your two coffee shop coffees or the sauces that you put on food because they are barely anything.  It’s easy to think you are in a calorie deficit but when you track EVERYTHING realise you aren’t.  It really comes down to being honest about what you are doing.

You could even go more specific- what do you lift?  Do you lift it was strong technique?  Would you get more out of your session if you lifted less, better?

My message for this blog, which following the conversations I’ve had recently more than just me needs to remember, is this.

Wherever you are at with your fitness goals, it is a continuous journey, when you reach a goal it doesn’t end, new goals will arise and you will keep on working.  What you can do and, indeed, want to do will change over time.  Sometimes you will not do everything right, maybe for days and weeks on end, that doesn’t mean starting over or failure.  Sometimes you will meet people who can lift more than you, are leaner, more flexible and this doesn’t mean you have failed because the only progress that genuinely matters is what you can do now compared to what you could do before.

Patience and honesty are key tools to have in your fitness armour.

Also, I can highly recommend adding a bit of yoga to your life!

I have been practicing Yoga with The Kicking Asanas 12 Week Yoga Challenge.  You can find more information on the services Michelle offers here:

The Kicking Yogi

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!

 

This Person Can

Due to a new partnership with Les Mills I’ve seen lots about the ‘THIS GIRL CAN’ campaign this week.

Encouraging more people to take part in sport / exercise, encouraging people to exercise regardless of their hang ups and celebrating the fact that a variety of body shapes and sizes can be fit and healthy  – all a tick for me.

Using the word girl as opposed to woman – issue for me, somehow I can’t ever see a This Boy Can campaign being conceived in any boardroom out there.

That being said there are lots of PEOPLE who for various reasons don’t exercise, who could benefit from the encouragement of such a campaign.

Below are my tips for anyone looking to start exercising.

Let’s call it my THIS PERSON CAN Tips:

  1. Pick something you enjoy doing – Don’t enjoy running? Try swimming, dancing, cycling, yoga, classes, netball, football, rugby.  If you enjoy doing it you are more likely to stick to it.
  2. Wear something comfy – You don’t need to spend lots on new gym gear or trainers.  Just wear something you feel comfortable in and allows you to move.  If you need to buy some gym kit to get started Primark and Sports Direct are great places to look for cost effective kit.
  3. Don’t be afraid to ask for / accept help- Join a team or class there will be a coach or instructor to guide you, join a gym and you will probably be entitled to an induction / plan as part of your membership.  Instructors and coaches are there to help (and want to) so accept the help offered to help you as you get started.
  4. You don’t need to be an expert – If you lift enough to challenge you it doesn’t matter if it isn’t what you consider ‘heavy’, if you sweat in a class it doesn’t matter if you’re a bit off the beat, if you walk for bits during a run that’s alright, if you join a team and aren’t brilliant that’s fine.  You don’t have to be brilliant at something to enjoy it or keep doing it.
  5. Females can lift / Males can do Zumba- There is no such things as gender suitable training so move as you see fit and do not worry about how this is perceived.  Generally the fitness world is less judgmental than people tend to imagine, everyone started somewhere so you will find most people to be supportive of others efforts.