Ever wanted to try a class?

Have you ever wanted to try an exercise class but been too nervous? Maybe you think you’re not fit enough or the opposite and it will be too easy. Will you be coordinated enough? Will you be able to keep up? What if everyone else knows what to do?

Classes are how I started exercising and I remember the nerves I felt going to my first class. A few classes later I loved it, over time I tried more and more different types of classes and found a confidence to train that led to me becoming a group exercise instructor myself.

What people don’t realise about classes is that they can be pretty much whatever you want them to be. Yes, you are training in a group and doing the same thing as everyone else, but you also always have the opportunity to approach the class as best suits you. If you want to go as hard as possible and push yourself you can do, equally if you want to train for the mood boost, enjoyment, to feel good or even just take a break from life you can use the class for that. As instructors we are there to push people of course, but we know that people train for many different reasons and can tailor how we teach you to that effect. We know that because we also train for lots of different reasons, depending on the day, our mood, our energy levels.

The other thing to know about classes is they are a great chance to meet new people. You won’t be made to talk to people, you can keep yourself to yourself, but you will over time get to recognise people and get to know them. Classes are friendly environments where we all tend to chat before and after and you can get to know people from a wide range of backgrounds, and make some really great friends too. Above all, they are a lot more welcoming than you might at first imagine.

Finally, you can be super fit or brand new to exercise and you will be able to do a class. You can make them part of an existing training regime or just do classes, you can take things at your own pace and build up and there are always alternatives to exercises available for whatever reason you need.

I literally cannot be bothered

Yesterday I wrote about how education on weight management is needed, but beyond that people need motivation, in fact no… they need accountability.  I said I’d write more about that today and I wanted to keep this as a separate blog because I want to write about me.

Honestly, right now I’m my best example of this argument.  I know about calories, macro splits, supplements.  I know how to train, what I need to do to stay looking a certain way (I’m trying really hard not to say certain weight).   Not only do I know all this but to be honest normally I enjoy the training and the way I eat so it’s not even hard work.

But right now I’m nowhere near that.  I’m at least two clothes sizes bigger, nothing at all fits, I avoid looking at myself side ways in the mirror because I am extremely wide right now and I just do not feel good in myself.  I cannot be bothered to train, have lost all motivation (heat does not help, nor does not yet being back teaching) and whilst I eat pretty well still I’m eating a lot more chocolate whilst doing a lot less activity.

The fact is I am well educated on fitness and nutrition.  This is not a lack of knowledge or access to the right foods or access to places to train.  It’s not even a lack of goal or motivation.  I will be teaching again soon, I have purpose / reason to get going again I’m just struggling to pout it into effect.

Oddly I trained and ate well all through lockdown.  I used my training sessions as a away to structure my day and keep feeling positive.  I ate well and again used meal times as a way of keeping my day structured.  Ironically the opening up of things and my return to the office almost very day (thus getting back to reality and routine) caused me to lose that training and eating routine I’d built.  I’m finding myself tired at the end of the day so deciding not to train, busy during the day so skipping lunch when I would normally have trained and pretty much comfort eating chocolate.

Literally as I’m writing this I’m saying to myself but you know what to do about this.  There is nothing about education being needed here.  This is literally just about making myself do it.  Nobody else can make me feel better about myself, I have to get back to doing what I’ve always previously just done as habit.  Equally though it made me think about what I was saying yesterday.

I completely stand by my argument that what is needed to tackle obesity is education.  Not a list of lower calorie food options but genuine understanding of the energy balance that can help people, because then you could have that McDonalds and know it’s still OK and still work towards losing weight.

But still knowing doesn’t mean applying and sometimes what we also need is accountability and support.  How many people continue to go to a PT for years and years?  For many people it’s the accountability that is worth paying for those sessions, doesn’t matter that they may know they could go and train alone.

If you know what you should be doing and still aren’t that’s OK, most of us struggle with this at least some of the time.  Best thing to do is work out what will make you get started again.  Who can hold you accountable?  Who can offer support?  Maybe that’s a PT, maybe it’s booking onto a class to make you go, maybe it’s signing up for an event (hard right now).  Sometimes it’s just telling people of your intentions, like I am here.

 

 

Lost Momentum

I’ve not written a blog since 20th July when I took some time out due to an injury.

I rested for about a week and a half then intended to get to the gym as they reopened in England, but just didn’t.  The rest combined with not teaching for such a long time now (and not yet having classes to go back to) meant I found it really hard to motivate myself to get back into the gym.

So here’s the thing.  Exercise is an anchor for me.  Something which grounds me when I’m feeling a bit rubbish.  It’s not something I feel I have to do, I enjoy it and it makes me feel good and quite frankly sane, it’s also a great stress reliever and when I’m busy a quick run or workout can help you come back refreshed and refocused.  But it’s also really easy to lose momentum, even with something that you know is beneficial to you.  In turn this makes me feel a bit down about things in general, so it’s something that I’ve struggled with a bit.

Right now in the world most of us have probably lost some momentum.  Life changed over night (I went from teaching 10-15 classes a week and being out an about almost all the time to working from home to now working in an office but not yet back to teaching) and even as it changes back it’s different to what it was, and it’s continuously changing.  Getting back to things you know are good to you and enjoy sounds like it should be easy but it really isn’t.

For me I’m just getting myself back into the gym as often as I can, I’ve reduced the duration / intensity of my workouts so i can build back up (both from the injury and extended break) and I’m not kicking myself if I have a long day and have to miss a training session.  I know overtime I’ll get back into that habit and hopefully by the time I start teaching again (in a few weeks hopefully) I’ll feel much more in the swing of things, but I can’t expect myself to just bounce back to where I was in March.

If you need a bit of motivation to get yourself back into the swing of things, firstly, that’s ok- I think most of us are in the same boat.  Secondly, I have designed a two week gym plan to help ease yourself back in which you can download here.

http://eepurl.com/g4PLOz

 

All About Running

Gyms are closed and we can’t do many of the things we’d normally do.

You know what we can do?

Run.

Running is a love it or hate it type of thing.  But right now there has never been a better time to give it a try and you might find that beyond lockdown you actually want to keep running.

Here’s some of the reasons I love running:

1) It’s simple

You can run for ten minutes or several hours, you can pick different distances, paces, lengths of runs so that whatever your week ends up looking like you can fit it in.  It’s also free- you need a pair of trainers and the outdoors at it’s most basic!

2) It’s a workout you can scale

Can’t run a distance all the way yet?  Doesn’t matter you can walk and run it as needed and build up to running the whole thing.  You still get to achieve the distance and get a workout.

3) It gives you time to think

Running is a great source of me time.  You get into a groove and then you can let your mind wander (or not even).  It’s a great way to find a bit of calm.

4) It also gives you time to learn

Don’t want time to think, you can listen to podcasts or audio books and make the time doubly productive, training and learning in tandem.  This is so much easier to do running compared to many other sports as once you’re moving there’s less to think about,

5) Fresh Air

Running outside gets you outside.  Outside and fresh air is just good for you, your health sure but also your mental health.  For me a down day can always be improved with some time outside.  And running outside is so much nicer than walking outside, even in bad weather you’ll warm up quickly and notice the rain less.

6) There’s lots of goals you can set

Run a distance, run a distance in a set time, beat that time, sign up for a race, add in obstacles or mud.  There’s so many variable to the goals you can aim for.  And when you do races you get goody bags.  These are what I run for!

7) It can help you build strong bones as well as muscles

It’s a weight bearing exercise and so will help strengthen not just your muscles but also your joints and bones.  Whilst running gets a bad press for the knees sometimes it can actually improve knee health (as long as you don’t run on an injury!)

8) It will help you improve your cardiovascular fitness

You will get breathless running, even slowly at first and it’s a great way to improve your capacity for cardio, your stamina and generally make you feel better and fitter over time.

9) It can be a great way to aid weight loss

It will burn calories and so if you also track your calories in it can help you reach a calorie deficit

10) It can benefit your mental health

I mentioned above about getting more fresh air and some ‘you’ time.  Running produces feel good hormones – known as the runner high and some studies have suggested it can go further than that and running has been shown to have a positive impact on people suffering from depression.

11) It can improve sleep and concentration

I put these two together as I think they are linked anyway, but studies have shown that as little as 30 minutes o running each week had a positive impact on sleep patterns and concentration levels after only three weeks.

So maybe you decide or have already decided to give running a go.  But I’d encourage you to look at it as a credible source of training beyond the lockdown period.  Maybe now is the time to pick a race for later in the year or next year to give yourself a goal to work towards.  that might give you more focus in training during lockdown and beyond.

So to help with that I’ve just made a running programme that I am really proud of.

In fact it’s not just a ‘here’s when to run’ plan.

It’s got:

  • Four different running plans (5km, 10km, half marathon and marathon) and you can do all of them or the ones that work for you meaning you could have a running plan from 6 weeks to 40 weeks long
  • A 6 week training programme (2 workouts a week) to do alongside the runs
  • Three stretching videos
  • A Nutrition Bible with extra running specific advice
  • Running tips
  • Three phone or facetime (or whatsapp if you hate talking) check ins to make sure you’re getting the most from it.

I actually started producing this before gyms closed but decided to get it ready to launch a bit quicker as I know there’s lots of people looking for help with training right now and running is a good option!

So if it sounds like something that might be good for you right now I’m selling it half price (well better than).  You can get it for £21 (including the check ins) during May – In June it will be £45.

That’s it, no hard sell.  I think this can help some people  if it does great.  If not that’s ok.

If you do want to check it out (or if there’s someone you know who might find this helpful) the link to my website is here (or in the shop section of the menu)

http://heather-sherwood.square.site/

By the way- this plan could work alongside other training or be done as a standalone programme, depending on what you already do and how much time you want to devote to training each week.

Heather

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?

 

 

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