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

JUMPer Shred – Week 1

I’ve written previously about the fitness programme for group exercise instructors and enthusiasts which I’m involved in and have also completed myself, Jump 4.2.  For six weeks across November and December Jump 4.2 is holding  shorter 6 week Christmas Shred (the Christmas JUMPer shred- get it?).  So given that I think it’s always tough to stay on track with your training and nutrition at this time of year (I work in an office with never ending mince pies, chocolate and meals out over Christmas I thought it would be great to try and do the Shred alongside everyone taking part.

We started last week (well we technically started on 11th November when everyone got access to their learning platforms and lots of videos to watch introducing the Shred, how everything would work and covering some basics on training, nutrition and goals.

Week 1 then commenced with some ‘testing’ exercises to do (in other words some key exercises to do and record where we currently are with them) which I mixed in with my normal training for that week, calculating how many calories I should be aiming for (now I normally use an online calorie counter so calculating using the traditional calculation method was an eye opener as I came out with a lower amount than the calculators provide) and adjusting how many calories I was eating to fit in with this new target.  There was also some mindset videos to work through focusing on being productive with your time.  That’s going to come in useful over the next few weeks as I try and fit up to five workouts into my week at what is (as I suspect it is for most of us) one of the most hectic periods of the year.

Already after one week I feel good.  It’s always rejuvenating to refocus and I’m looking forward to getting some tough training sessions in, seeing if I improve with any of my weights (I’m not that competitive so this is something I struggle with normally) and hopefully using the accountability of the group to keep my mince pie consumption to normal person levels (note to self a whole box of mince pies and a family sized yule log is not a small daily snack even if it is Christmas!).

I’m going to keep you up to date over the next six weeks, partly to keep my self accountable and partly to hopefully inspire some of you to stay focused whilst still enjoying Christmas.

If you have any questions about what I’m doing or think you might be interested in taking part in Jump 4.2 in January let me know and we can have a chat about it.

Supporting Local Businesses

I know this is a food and fitness blog but as someone who themselves makes money being self employed I also like to try and support other small businesses.

Between that and Christmas coming up I wanted to spend today’s blog introducing you to my friend’s company Hamperoo.

If you are looking for a unique gift for any occasion have a chat with Charlotte and she can create either a pre-designed or a personalised hamper to match the recipient and your price range, and with lots of hampers around the £25 (and less) mark you can get a brilliant gift for a purse friendly price.  Hamperoo can also deliver to anywhere in the UK with very reasonable postage and packaging prices.

From birthday hampers, pamper hampers, new baby hampers, children’s hampers (Toy Story, LOL dolls…), halloween gifts, Mrs Hinch hampers (this one confuses me but some people seem to like it) Christmas hampers, Christmas Eve hampers, Elf on the Shelf hampers – the beauty of being able to chat directly to the business owner is that the only restriction to the type of hamper you can create is your imagination.

Check out some of the hampers people have already bought below and follow Hamperoo here.

Hamperoo is now taking pre-orders for Christmas (and it’s probably time you start thinking about Christmas right!?). You can contact them via their Facebook page.

Supporting a local business doesn’t just help that person (over the big shops and companies) it also allows you to give a gift that not just anyone could buy so if you are stuck for a gift do give Charlotte a shout.  She is the person who once announced that she wished she could learn to like eggs and asked me if I still did that strange thing on my lunch breaks (that strange thing being exercise) so you’re always guaranteed a good bit of banter with her as you plan you gift out!

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

Jump 4.2 – Week 1

This week I started two weeks of Paleo based eating.  I’m currently on day 5 and feel like I’m starting to get into a rhythm with it.  The first couple of days I find hunger always hits a little no matter how much I eat and I often feel a bit of a drop in energy as my body adjusts to not having some of the things it’s used to.

I’ve tried to keep my meals varied with eggs, chicken, pork, salmon, different vegetables, salad and fruits as well as nuts and so far haven’t missed chocolate too much- although all the nice cakes and biscuits people keep leaving in the kitchen at work don’t make this easy!  Thankfully I normally drink black coffee so the lack of milk isn’t too much of an issue.

The reason I’m doing this is that I’ve decided to work through the 8 week Jump 4.2 Programme with Ricky Long.

I’ve trained with Ricky for a couple of years and his coaching has always extended beyond simply giving you a training plan, so he has encouraged the formation of numerous habits and mindset shifts for me in that time.

This has allowed me to be in a position where I am able to be involved in helping support those who are going through (and have previously gone through) Jump.

I realised however that what I haven’t yet done however is actually fully work through the full 8 weeks from start to finish in the format and order the programme lays them out in myself.  This is something I felt would be both useful in allowing a greater understanding of the challenges within the programme so I can provide more support whilst also continuing to work on my own mindset, habits and fitness.

I haven’t started the workouts or mindset work as yet but plan to get going with that this weekend.

I’m committing this down on my blog to hold myself accountable to you for the next 8 weeks and plan to keep a regular diary of my progress on here over the coming weeks.

If you have any questions about what I’m doing please contact me and I’ll be happy to answer anything you may want to know.

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