- Doing a class at home is a hundred times harder than teaching a class in a gym.
- It’s also really hard to not just stop half way through a session at home and start doing random household tasks… like dusting your lightshades!
- You may find yourself randomly looking around the room and randomly smiling at nobody as you do a class at home.
- You’re probably already wondering if you’ll remember how to teach when gyms reopen.
- When gyms closed you thought to yourself I’m going to have all this time to learn the new releases, I may even script.
- Two weeks in you haven’t touched them and have realised you’ll still probably leave it until the week before to learn them.
- Logging into a quarterly webinar and not being able to talk or be seen on camera seems weird now we are all Zoom experts.
- You’ve listened to so many different explanations of why we can’t use the music to teach classes online you should be a PPL PRS music licencing expert but actually you still don’t really understand because Zumba don’t seem to be having the same problem.
- You have however strangely enjoyed doing a bit of freestyle teaching or body weight training.
- You’ve probably taken up running.
- And if you were already a runner you’re now shocked by the number of runners you now see out each day. Like really, I used to be able to run in my park without passing a soul now it’s like the Great Manchester Run out there!
- You are now coming to the realisation that you can’t eat like you normally do because now you’re not always on the move. You miss classes and members of course but secretly this is why you really want to gt back to teaching as soon as possible.
- You’re worried your chocolate consumption may mean you won’t be able to jump when we return.
- You’ve actually wondered if Smart Start also applies to the instructor.
- You’re already starting to dread the DOMs you will feel after that first class back.
- And the saddle soreness!
- You don’t need to wear gym kit every day now but you still do. Because that’s all you own.
- You still randomly instinctively put batteries in your basket at the supermarket and you will have a battery stockpile by the time you return to teaching.
- Listening to other music is a revelation.
- You miss you class members and realise that teaching is really only about the people, the rest of it is all just pointless stress if you take a step back and look logically. In the last week before gyms closed and we knew every class could be the last for a while nobody cared if you got things wrong or your coaching wasn’t perfect, we all jut moved and enjoyed it and went for it because it served a benefit to all of us at a stressful time. We stress far too much about silly things normally and when we return we should all remember this.
One of the hardest things as a fitness professional is trying to get a message across about the mindset of ‘fitness’ but knowing that some parts of that message will sound completely contradictory to people. I know that that’s because everyone is different and different people will face different mental challenges when working towards their goals. Yet I also know it may mean sometimes what i write or discuss on podcasts has potential to confuse.
For instance I did a podcast last week where I said in a nutshell – you can do whatever suits you to work towards your goals, there’s no set right or wrong BUT if you want to change where you’re at you do have to make changes. If your head says but I am doing what makes me happy that’s fine but also means you need to accept you probably won’t see the changes you’d like.
Now that rule applies across the board but the message is probably more relevant to those who want change but haven’t yet accepted wanting isn’t enough you also have to apply. For many who listen to my podcast / read this you are already active, have made or are in the process of making changes. The thing I observe most about people who are already actively trying to make improvements is they undervalue what they are already doing and when they hear messages such as that feel bad and like they need to do more. Then you get to an opposite problem, where everything gets overwhelming and you almost feel like a failure for not doing more.
Fitness is like life. It’s a balancing act of ambition and having the drive to work towards your goals and actively do things that will assist that and knowing when you need to rest, go easy on yourself, allow yourself to drop a few of the less important balls.
I teach a lot of spin (sorry group cycle). I rarely teach to a beat or specific resistance and coach using the RPE (rate of perceived exertion) scale. I encourage people to go heavy – for them, or fast – for them. I say that by the end their legs should feel heavy, their breathing laboured, they should finish feeling they have worked as hard as they can. They could be going slower than someone else in the class but giving their all. That faster person could be giving 75%- in which case the slower person will see greater results over a period of time. What I try and teach my regulars is that they have to self regulate their efforts – when it starts to feel easy they need to recognise that and adjust an element of their ride to increase the intensity, equally if it starts to feel like they can’t carry on they again have the autonomy to adjust. They also understand that day to day their energy levels will be different, sometimes a class feels harder or better- that is’t they’ve lost fitness, it’s how their week has been, if they’ve been ill, perhaps they are hungry or slept badly. As the instructor I can look and say ‘you can put more resistance on ‘you can go faster’ but I’m not riding their bike and only they know if i’m right or wrong in my assertion.
I think a group cycle class is a great analogy for your fitness routine as a whole. Learn to recognise when you are pulling back a bit and need to make changes if you want to reach a goal, but also learn to recognise when you’re being hard on yourself. Take advice, but don’t just do it without question – understand why and how coaches suggests you make changes so as time goes on you find it easier to manage your mindset to your health. Be kind to yourself but honest with it.
Group Cycle, often known as spin. There are other variations such as Les Millls RPM too.
One of the most inclusive classes in a gym.
Also the one that in my experience people are most scared to try.
I can see why- it looks tough (for good reason – it is) and everyone looks like they know what they’re doing (they don’t, honest) and it looks technical (you have to set up a bike – this was my biggest fear at first).
So if you’ve ever wondered about trying a class but aren’t sure if it’s for you here’s the low down (from my perspective) for first timers on how to get the most out of the class.
- Everyone is welcome- all fitness levels. Yes it will be hard but you really can go at your own pace
- Every instructor’s class is different. So if you don’t like mine try someone elses – there will be a style you like / format you enjoy / class with music you love out there- shop around! I sometimes teach rides where we work along to the music other times I teach HIIT style tabatta, some people do races and competitions. I won’t be offended if you try my class then I see you at someone elses next week!
- One thing to note, trade marked classes such as Les Mills RPM will be similar in every gym / with every instructor. They are pre- choreographed and so you will always get the same format – even if you go to a class in a different country. This really suits some people, especially if you like routine.
- Get there 10 minutes early and say hi to the instructor. Tell them you are new, tell them you are nervous. They will be nice, they will look out for you and they will show you how to set up your bike.
- There will normally be modifications or different levels you can work at and the instructor will always offer these different options throughout the class- take the ones that suit you. Never tell yourself you are doing the easy option. They are just different and people take different options for all sorts of different reasons.
- Put some resistance on the bike – going too light sounds like a good idea (especially when you feel like you are going to die half way through!) but it will mean you bounce – this will hurt your bottom, believe me. After my first class I walked like a cowboy for a week.
- Always make sure your feet are strapped in – loose straps are dangerous. Dangerous is bad.
- There is normally a brake on the resistance button. Normally by pressing down on it you can stop the feet dead. It’s useful to remember just in case! The instructor will tell you about the bike if you introduce yourself at the start.
- Don’t be afraid to add resistance when asked to. If you add too much you can always take it off. You’re there to get fitter – challenging yourself is the way to do this. Noone will laugh if you get stuck!
- Take water – you will sweat, you will get thirsty.
- Maybe take a towel- I refer you back to the sweat!
- Taking recoveries is fine. You are meant to work hard- if you push so hard you need to take a moment then well done. The instructor won’t shout at you – just sit on the bike, keep the legs spinning and come back in when you are ready.
- When you are new it can seem like everyone else is faster and fitter than you. Remember they may have been doing this a long time and have conditioned themselves to last the full class. They will not have been like that in their first class so don’t beat yourself up. Try your best, try and enjoy it and just focus on giving your best effort. Nobody is there to compete with anyone else so just work at a level right for you. Nobody is going to judge you.
- Cycle classes are meant to be hard- the great thing is as you get fitter you can go faster and heavier so it stays effective and never gets to the point it feels ‘easy’
- Above all Group exercise is meant to be fun so relax and smile – the music and other people make it more interesting than just sitting on a bike in the gym!
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!
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.
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!
I’m a fan of Group Exercise, it was how I first ‘got into’ the gym and I now teach 8+ classes myself a week. I think Group Exercise actually works really well, and I don’t just mean classes – team sports, running clubs – I believe all the ways that people can train with others can have a beneficial effect on people.
- It can help you get started – Going into the gym alone at first can be daunting when you have no idea where to start. A class or a running programme like Couch to 5k provides structure and allows you to get moving in a way you can be confident is safe and effective.
- It keeps you committed – Signing up to a class or joining a team or club where there are set days and times to attend means you are less likely to decide you’d rather go home and veg in front of the TV at the end of a long day.
- It can make you work harder – A team sport encourages you to perform you best for your team mates, running as part of a club can encourage you to keep to a set pace, the music, instructor and people around you in a class can make you try as hard as you can for the whole length of the class. For many there is something about a group that makes you try harder than when you are left to your own devices in the gym.
- You have a ready made exercise support network – Especially relevant when you are starting to create new habits. Your family and friends might not get your commitment to picking a spin class over a Netflix binge at first, the other people in that class will, making all the difference in you not feeling like some kind of freak! And if you ever aren’t sure about something there’s a whole group of people who might be able to help, in particular, you will also have an instructor or coach who has the knowledge to help you improve at whatever you have chosen to do.
- It’s social – You will make friends at a club or in a class. You get to meet people from different backgrounds and get to know people outside of your normal work / social circle. This in itself will make sticking to your exercise plans easier.
- It can increase your confidence – The group environment and having an instructor or coach to hand can give you the confidence to try new tings, maybe adding a new type of class to your week or running a longer distance. All the things above can help create an environment where your confidence can grow.
I do like training in the gym by myself too but for pure enjoyment I would always pick a group exercise class as my training of choice that day.
Do you prefer to train alone or as part of a group?
For some reason over the last two days I’ve had really bad DOMs.
I almost never gets DOMs normally. Context: I teach most days and then train 4 times a week plus run sometimes so it’s rare I go more than a day without training in some form so my body is pretty used to what it has to do.
Last week I was in Edinburgh for two days and Wolverhampton over the weekend. This plus work and an exam meant that I only taught 4 classes (I’d normally do 8+) and got one chance to train.
Result of this was when I taught a spin and a Body Pump on Saturday morning my body apparently felt it!
On Saturday night I went to a Paranormal evening at Wolverhampton Airport (I’ll come back to that in my next blog) and woke up on Sunday with quads that cried every time I got in and out of a chair! My spin class this morning was interesting – largely because I’m just not used to training with sore muscles!
So if you’re new to exercise and experiencing DOMS for the first time here’s what I think you need to know:
- DOMS are temporary — depending on how intense you will feel OK again in about two to four days without having to do anything (if you don’t feel better by then it might be an injury).
- Make sure you warm-up and cool-down. Making sure your muscles are prepared for exercise and safely recover from physical stress can help reduce the likelihood of DOMs (they won’t guarantee you won’t get them though).
- Build up the intensity of your training slowly. If you’re brand new to any type of training and don’t build up your weights / distance etc. your body will react more dramatically to the stress (plus you increase the risk of injury).
- If you’re suffering from DOMs try gently massaging the area affected (tip getting a deep tissue massage will not make you feel less sore!). Likewise using a foam roller to gently roll out your sore muscles may help.
- Keep moving whilst you have DOMs. Not really intense exercise allow your muscles to recover – but getting the blood flowing and muscles moving (walking, easy biking, swimming) can help you feel better.
- Drink lots of water – drinking water makes everything feel better!
A re-post of an old blog. Still one of the most common barriers I hear about so…
Most days I train three times a day: before work, lunchtime and after work. This means twice a day I shower and get ready for work in a gym changing room. I normally have 10- 20 minutes do do this so I’m pretty used to getting dressed fast (and I’m probably at the low maintenance end of low maintenance to be honest – if you’ve met me you have probably seen me without make up on and almost definitely on a day when I haven’t brushed my hair).
So when someone said they couldn’t train at lunchtime because they wouldn’t have time to shower etc. afterwards it got me thinking who else is put off by this and I decided to list my tips for a quick no frills routine which might help anyone who wants to train around work but is put off by the post sweat grooming issue!
- Pack your bag the night before so you know you won’t forget anything. When I forget my bra or one shoe it’s always because I’ve packed in a rush that morning.
- Buy a camping towel- a) they are lightweight and fold up small b) They dry quickly and don’t retain water so don’t make your gym bag wet and heavy after use
- Pack a wash bag with all the things you will need and it leave in your gym bag at all times – this is less than you think: shower gel (or not – some gyms have those little shower gel dispensers in the showers), shampoo, moisturiser, deodorant, toothbrush and toothpaste – anything else just adds unnecessary time
- Minimise your routine as much as you can – quick shower, 2 in 1 shampoo and conditioner – if you have to wash your hair (I’m not so much of a tomboy that I’d go as far as suggesting combined body and hair wash but to be fair it is an option)
- Baby oil is great as moisturiser – makes your skin super soft but much quicker than a lotion as you can put it on whilst your skin is still wet
- Baby wipes and dry shower gel (it exists- try Boots) are great cheats if you didn’t do too much cardio – you will know if you can get away with this or not on any given day (more often than not the answer is no but they are useful for emergencies none the less)
- Dry shampoo is also your friend. As are high pony tails/ the scraped back / Croydon Facelift pony tail.
- You actually need to wash your hair less often than you think even after training. Give it twenty minutes and it will dry out and won’t actually smell – I wash my hair maybe 2/3 times a week max.
- Don’t waste time doing the towel dance. All women know what the towel dance is and quite frankly it’s a waste of time. A) Nobody is looking at you and b) you normally end up being naked and more exposed for longer whilst trying to put your knickers on balancing on one leg and holding a towel round you than if you just got dressed.
- Whilst I’m at it – do not be one of those people who gets dressed in the shower- you will get your clothes wet and you are holding up the people waiting.
- Pack clothes which don’t crease – I’m fond of lycra.
- If you can get away with not wearing tights you will save at least five minutes- putting on tights when you’ve just exercised is almost as much exercise as taking your sports bra off after a session.
- You don’t need to put on lots of makeup after a workout- keep it minimal and take advantage of the natural glow your skin will now have to speed up the process of putting on your make up
- Get your eyebrows and eyelashes tinted if having a bare face isn’t an option – this will save valuable drawing on yourself time!
- Work out what your gym has in the way of hairdryers – if they have them don’t pack one! I personally don’t blow dry my hair as it dries by itself in about 15 minutes but I’m led to believe that’s not usual.
- Do you actually need to straighten your hair?
Getting ready for work is dull and should take as little time as possible anyway – don’t let it stop you from getting a workout in – life is too short.
Note: This is a bit of a blog for the girls really- I’m going to assume most men are pretty much wash and go anyway but if not please re-read the above!
Today was my first time teaching a group exercise class for over 3 weeks.
I have trained over those thee weeks of course, but with much less intensity and frequency than normal.
Everyone in the class was in pretty much the same boat. Everyone trains several times a week and did some exercise over Christmas but took their foot off the gas for a bit and had a well deserved rest.
We all hurt during hat class today!
Physically and mentally it felt tough great to be back but definitely a shock to the system.
To be honest by next week we will all probably be back to normal and whilst classes always feel hard we won’t feel like we did today (basically we all were pretty much ready to stop by the half way point!), because you don’t loose your fitness with a three week recovery.
If you are a regular class / gym goer heading back after the Christmas break don’t stress. A break (whether it was total or a reduction to your normal routine) is good for you every now and then. It can reignite your enjoyment and let your body recover and whilst the first couple of sessions back might feel hard ultimately performance can improve when you allow yourself adequate recovery time. We all had a laugh today about how knackered e felt and adjusted our intensity to alow us to get the session done.
If you are new. Hopefully what I’ve just said above will help you relax. Those people you see in classes or the gym who know what they are doing – I can almost guarantee they will be struggling to get back to it after Christmas – so if you are exhausted 10 minutes into a class that’s ok – at this time of year you are honestly not on your own with that – even the instructors are feeling the same as you!
The other good bit of news is that just as getting back into the swing of things happens quicker than you think it will, so can starting to feel results when you first start. Of course I am not suggesting that you’ll reach your goal within weeks – it does not work like that but will the things that at first make you feel impossible start to feel a bit more manageable within a few weeks? With a consistent approach yes.
To everyone coming back to classes / gym sessions / their normal routine this week do not beat yourself up about taking that break or feeling more knackered than normal in the first few sessions.