- 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.
I wrote this blog one year ago. At the time I’d just written a blog about periods and teaching group exercise and it had highlighted that there are plenty of topics out there that affect lots of us but never get talked about. Talking about these things can help us, whether that be by letting us know we aren’t alone or by teaching us how other people have dealt with experiences either giving us tips or reassuring us that what we feel isn’t unusual.
As part of this I then wrote this blog in collaboration with Jo Brickell- Haggen. This was one of the blogs (along with ones of period and smear tests) that made me really want to write about topics that are often ignored overlooked to try and encourage conversation which will hopefully help people who are experiencing the same things.
Because of this I’m really proud of this blog and one year later I thought it was a great time to republish it. I know it’s a strange time at the moment and really the current health crisis is at the forefront of most of our minds but that doesn’t mean we can’t still talk about other aspects of life (and sometimes a break from CoronaVirus is welcome right?).
So below is the blog all over again…
The blog also bought to attention the numerous other changes the female body goes through that also affect how we train, how we teach classes and how we feel about our bodies.
I decided I wanted to explore this a little more, because I do believe that the first step to improving understanding on issues which are rarely spoken about is to start talking about them. I have no personal experience in some of these changes however, and this blog has always been about my personal experiences.
So I reached out to a friend who is both a group exercise instructor and a new mother to try and understand what effects on training and teaching giving birth has had.
Jo gave birth to Jasper in October 2018. She remained active throughout pregnancy, still teaching Pump until close to the birth and continuing to lift weights and train in Crossfit during pregnancy. She returned to teaching last week (Pump again to begin with).
I know from conversations throughout her pregnancy she was very realistic about getting back into training and teaching after the birth, she wasn’t expecting to be back to pre – pregnancy shape within days or weeks and was always going to approach things sensibly. Her experiences post birth are therefore helpful in appreciating how, no matter our knowledge and realism, there are numerous effects which impact instructors returning after giving birth that we might not give a second though to.
“Your alignment is WAY out and no muscles are connecting or firing up so your joints hurt”. Effectively a new mother has to start again in terms of movement, re-learning how to walk is a reality for some mothers. No matter how much someone might want to get straight back to teaching within a few weeks, giving birth isn’t something your body can just bounce back from.
“When you can walk for 30 minutes and your insides don’t hurt it could be time to start to exercise again. Meanwhile all your pregnant fitness, despite training to the end, has gone because it’s taken 8 weeks for your wedding cake sized uterus to shrink down to the size of a marble again”.
Many of use have had injuries and then had to regain our fitness following some time out. Post birth you’re adding time where you cannot train on top of recovering from the physical trauma the body goes though giving birth.
This is of course true for all new mums, but for those who need to bounce about as part of their job, the task of getting your body moving in even a basic way again must be daunting, and having the patience to allow yourself to heal when your income is dependent on you needing to move again must add an extra layer of stress for some.
Jo highlighted the core in particular as a physical challenge post birth. Now how often do you tell your class to brace their core in the average 45 minute class?
“Training can begin. Only nothing connects. So life is banded muscle activation. Body weight. No impact. And all the core… All you want is intensity but rowing 200 m cuts you in half – literally no core”
As instructors most of us are aware of what to advise our members: check with your doctor / midwife, wait until after you 6 week check up, lower back and core will feel weak, joints are still more supple than normal so injury is still a greater risk.
I’ll be honest until I spoke to Jo about this I don’t think I realised HOW weak someone’s core could feel to them (I’ve limited experience within my classes of members who are post natal). Every woman is different of course but I for one feel like if I have a recently post natal member in my class having a deeper understanding from someone’s real experience will help me be a better coach.
“There’s me thinking I would be teaching at 12 weeks”
Jo was sensible and listened to her body, rebuilding her fitness over time, re- adding in new skills week upon week to build up to a point she could train confidently again.
But the side that probably gets less attention (because we all tend to focus on the physical – our jobs being to train people’s bodies) is how you feel teaching post pregnancy.
“You have no brain. Your brain has been solely focused on building a new human for 40 weeks… You can’t even think straight. Why are you in this room? Who are these people? Not to mention your mini human is here and you’ve never had one before so keeping it alive is now your sole purpose… Researching EVERYTHING 24/7. You forget to eat. You can’t even get out. You have to plan 6 hours in advance to take a new born out.”
Most people, whether they have had kids or not, probably understand to a degree that having a young baby is exhausting. I cannot imagine learning Body Pump whilst my brain felt like this. My brain almost explodes during new release time anyway so the pressure of learning and retaining chorey at a time when you don’t feel mentally sharp anyway must be exceptionally tough.
“Then there’s the…. I hate my body. It hurts. I look shit. I’m not me. I’m a human incubator that will never be me again depression”.
I discussed in my recent post about periods that feeling of standing in front of people wen you are on your period and that yucky feeling that makes you want to fade into the background – not have 30 sets of eyes on you (someone described it well as feeling exposed). Again here, this is another time when even once you feel fit enough to teach you also have to re- find the confidence to lead despite not feeling confident at all.
Apart from who will look after the baby whilst you train, prepare to teach (even teach in the early months before child care is arranged!)
Sleep has a big impact.
More specifically – You don’t get any.
“No rest in the day. No rest at the night. So you’re always under fatigue. So classses seem daunting … and you can’t remember any choreo”
I don’t want to pain a negative picture of training or teaching after giving birth, personally I felt like Jo took to motherhood like a duck to water and nailed it!
As Jo says:
“Train at home . Order food to be delivered online. Join a gym to take baby with you. Gather your support network. Express milk so you can rest and partner feed. Take one hour everyday away from your baby. Plan your meals. Have a routine. Be consistent. And most importantly TALK ABOUT YOUR FEELINGS”
This plan meant that when Jo came back to teaching she loved it and felt great about it, so it’s not all doom and gloom at all, but by understanding the stresses and emotions surrounding training and teaching in the months after giving birth we make the fitness community more supportive and inclusive and allow us to also potentially understand our members better. We can also understand so help to provide support to those who may not necessarily seem like they need much encouragement.
There is so much more that could be written in relation to periods, pregnancy and post pregnancy and our understanding of these effects (beyond the standard what modification can I give to a pregnant lady in Pump understanding). I’m also aware that there are PTs who specialise in pre and postnatal training and some PTs who understand the effect of the menstrual cycle extremely well on training.
What you don’t see very often is discussions of the real effects of these natural physical processes- both physical and mental. How they affect the more mundane aspects of training or teaching.
We can all rectify that. By talking about experiences we can empower others, both showing them they are not alone in feeling a certain way and also by educating each other in a way that we might be able to better understand both our fellow instructors and also female members.
Thank you to Jo Brickell- Haggan for providing the content for this blog and allowing me to share her honest experiences so freely.
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.
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.
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.
I’ve just recorded my latest podcast.
This is all about my thoughts on recent conversations surrounding fitness.
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).
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!