Jump 4.2 – Week 5

You know when you have those weeks where you just feel a bit blah, where no matter who much you try and do and even manage to do you have a nagging sense of failure.

That’s been me this week!

I’ve actually been pretty productive and got quite a lot done, I’ve trained, and I’ve eaten reasonably well – hitting a small calorie deficit, if not the 20% I was aiming for. I’ve also hardscaped my garden (which felt like it burnt around four million calories as well as burning my back!).

But I’ve not felt brilliant. The tough thing about these weeks is what do you do if you know you’re basically on track but you still feel a bit rubbish – it’s not the same as knowing you feel crap because you’ve not trained or have eaten nothing but takeaways.

What I have done is follow module 5 of Jump, get the training in, modifying it a bit on the days I felt crap and lethargic so I still did it just at a slightly reduced intensity. I’ve done yoga everyday, noted down things I’m grateful for every day, for more fresh air and generally tried to keep myself plodding along without dwelling to much on the nagging anxiety.

When we sign up to programmes or plans or start new health kicks we want 100% perfection and the moment we slip up or don’t do every single workout or eat every single meal we think I’ve fucked that up, I need to go back to the beginning and start again doing it 100% this time. This is why so many people don’t complete fitness programmes however they are structured.

Life is rarely uniform, things crop up all the time and the most successful lifestyles are ones which allow you to ride the ups and downs, have good weeks and bad weeks but importantly not stop and start again after the bad weeks.

To be fair just writing this reminds me that what I’ve felt of as a bad week really wasn’t bad at all, I’ve just not felt very sprightly and have been a bit run down. That’s not a reason to call a week a failure because if anything getting to the end of weeks like that and being able to brush yourself down and be ready for a new week is part of creating a healthy and sustainable lifestyle.

Jump 4.2 – Week 2

Today I’m entering week 3 of Jump 4.2.

Yesterday I finished two weeks of eating a Paleo based diet and having spent last week reviewing my TDEE I am about to embark on a week where I track my calorie intake to help me see where I am food intake wise and hat I need to change to stay on track.

I do feel quite comfortable on a Paleo based diet and have in the past done 4 days on / 3 days off for long periods of time, so for me fourteen days wasn’t too tough, although weekends are still tough when you are used to being able to relax your diet a bit and social occasions require thought and planning if you want to stay on track.

The reward for sticking to it however was worth it.  Yes I’ve lost  little weight (around 4kg but my weight fluctuates a lot anyway so this number doesn’t mean lots) and my body fat went down whilst muscle mass increased (according to my scales I would add so again take that as you will depending on how you feel about scales).

More importantly for me I feel better- less bloated, more energetic and like I’m fully back in the habit of eating homemade, fresh food over processed foods.  I think you can see a difference around my waist and I feel like my skin looks brighter.

Today I’ve had toast with my breakfast (which also contained plenty of protein and veg) and a really nice slice of homemade coffee and walnut cake courtesy of a colleague, my lunch has still essentially been chicken and veg.  Mentally I’ve noticed how much I’ve enjoyed adding foods back into my diet without feeling guilt, instead focusing on how much I’ve enjoyed what I’ve eaten today.

Training wise I’ve largely stuck to my normal training routine, although where I’ve had time I have tried out some of the sessions (I’ve done three so far), and these have been challenging but fun.  I like the fact they have all taken less than an hour to complete and that each one has a clear focus and is easily adaptable to your own current fitness levels and equipment availability.

There is also a strong mindset focus each week and this week the focus has been on morning routines.  I have long felt I need to work more on my morning routine as I often feel rushed in the morning.  This week has made me realise that in order to get my shit together in the mornings I need to get a better night time routine to help me get to bed earlier ad get a good night sleep so I’m less desperate to snooze come morning.

A week with a trip to Edinburgh and being away from home over the weekend wasn’t the best week to get into regular night and morning routines but this week I am making it my one goal to really develop a more positive morning routine.

The thing I like most about this programme so far is being able to read through the downloads and listen to the audios and videos when it suits me rather than having to be in a particular place at a set time.

All in all I’ve enjoyed the first fortnight and am looking forward to week 3, and to keep me accountable I will update you again next week!

Les Mills Launches Are Coming

For the Les Mills Instructors among us launches are coming!

One thing that keeps cropping up in conversation this week is how hard it is to keep on top of your training, nutrition and positive habits whilst also learning new choreography.

Here’s my ideas for getting through the next 10 days of cramming and still feel good about YOU:

1. If you can, meal prep once a week, that’s going to mean you have good choices ready to grab and stick in the microwave and reduce the chances of getting a takeaway when you are tired and busy cramming.

2. Same with snacks – have lots of good snacks to hand because learning chorey always makes you want to snack – FACT!

3. Another option for these two weeks each quarter is order a week or two of meal prep to completely avoid the stress of thinking about food yet stay on track!  If you’re prone to buying food rather than planning when you are busy leaning the new stuff this could actually end up more cost efficient anyway.

4. If you’re short of time drop out the cardio element in your training sessions and use your physical practice sessions as your cardio. Added bonus is that going all out at least once when practicing the new releases means you’ll be prepared for how it’s going to feel on launch day!

5. Don’t be an all or nothing person…

Do you know what positive habits you practice daily?  Perhaps you have a great morning or evening routine or drink a pint of water upon waking, maybe you always pack your bag the night before.  ALL those little things help add up to a positive mindset and approach to your health. IF you don’t train for a week or end up going over your calorie goal a few times you haven’t gone off the rails and lost all progress / fitness levels – keep up with those little daily habits and everything will still be in place for you post launch!

6. You are in control – one of the best ways to make lifestyle changes is to create systems. One systems could be to take some time to plan in appointments for when you will learn chorey and stick to those appointments. Feeling more in control of how you use your time can help reduce stress levels even if you’re still crazy busy!

7. Don’t create undue stress for yourself- you’ve got new stuff to learn. So the week or two before launch I like to go back to my go to tracks, the ones I know in my sleep- you haven’t got to add extra pressure to yourself by learning members requests or extra tracks for your current mix if you’re already feeling pressure (be honest the ones you know in your sleep are actually probably the members favourites anyway, hence why you know them so well!)

8. Sleep. Sleep helps you retain information – being tired doesn’t, so no matter what you need to let slide for a few days don’t make it sleep!

9. That being said don’t beat yourself up about letting the not important stuff slide.  You will know what is a non negotiable in your life.  Yes, you will need to keep balancing those plates, but everything else, well it will still be there on 7th July.

10. The week after launch can also be a tough week physically – all the adrenaline from learning and then teaching for the first time is draining and I often feel more tired and emotional the week after. So if that happens don’t beat yourself up, a few days off training can be beneficial in cases like that.

I hope some of the above ideas help, and if you aren’t a Les Mills instructor many of these ideas would also work for other stressful situations not just launches!

This blog is based on some of the principles we work on developing in Jump 4.2 – an 8 week online fitness, nutrition and mindset programmes designed specifically with group ex instructors and enthusiast in mind. If you want to find out more click the link below to get details for the next intake on July 1st.

Jump Priority List

Should you Train on Holiday?

I’ve trained on holiday- not everyday, but I’ve got a couple of short workouts in and a couple of 20 minute yoga practices. As a fitness instructor I am used to training most days and often multiple times a day so for me this is still a massive break for the body.

Should you train on holiday though? And if you do what should you do?

Well to start the most obvious answer is it’s completely up to you. If you train regularly and are going on holiday taking a break from your everyday routine is exactly the point so there’s nothing wrong with deciding that you aren’t packing gym kit.

Some people enjoy their training however and will feel better for a quick gym session some days (or you may be training for an event and still want to get some sessions in whilst away) and if that’s you don’t feel guilty about recognising and acknowledging this, although it’s worthwhile remembering there is a difference between wanting to go and do a little bit in the gym a few times and feeling guilty about not sticking to your normal busy training schedule – a holiday is about finding more time to relax after all.

So if you’re going to train what should you do? Again this is entirely up to you. You might want to go with some form of plan but try and be flexible – there could be activities there you’d enjoy trying instead of your planned routine or you could arrive to find a less than well equipped hotel gym. I would try, however, to keep sessions quick so you’ve more time to go enjoy the sun, and also keep them fun – things your enjoy rather than things that are going to kill your legs and leave you aching for days!

Some ideas of things you could do:

  • Hotel Gyms – worth remembering they will vary dramatically in quality so you may need to be flexible with what you do
  • Swimming
  • Running – you may need to do this early or late depending on the heat. Running on sand is hard!
  • Classes – many hotels now put on classes you could try
  • Water aerobics – a staple of most hotels activities and suitable for all levels of fitness
  • Sports – there is often organised volleyball or football you could get involved in, many hotels have tennis courts if you can rope someone in for a game
  • Body weight workouts – if there’s no gym you could still get a little body weight workout in either outside of in your room
  • On demand workouts – if you have space in your room and the internet there’s a host of streamed website services such as Les Mills on Demand (currently doing a 21 day free trial for women as part of the This Girl Can campaign) and Beach Body
  • Yoga – a great way to both workout and relax and could be done outside or in your room
  • Walking- getting out and exploring is still a great form of exercise

Above all if you train you want it to enhance your mood whilst away not feel like a chore or a penance for all the food you’re enjoying so make the choice that suits you best and enjoy!

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

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

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

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

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

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

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

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

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

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

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

5 Benefits of the Deadlift

1. Helps Fat Loss

Lifting weights and resistance training will burn more fat than dieting combined with cardio exercise alone will.

2. Improved Posture

Deadlifting increases your core strength and stability, targeting the muscles responsible for your posture.

3. More Muscles Worked

The Deadlift works more muscles than any other exercise- even squats.

4. Aids Real Life Lifting Ability

The Deadlift develops the muscles you need to actually carry something heavy – ideal if your goal is less trips to and from the car with your shopping. They can also help you prevent injury with real life lifting, improving the strength of the muscles around tendons and ligaments.

5. They are Easy

You won’t need special shoes (or even any shoes) just a bar and some weights. Pick it up, put it back down. In comparison to some lifts these are easy to learn and progress with.

Patience, Honesty, Yoga

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Kicking Yogi

Tribal Gathering Manchester 01.06.19

On Saturday I went to Les Mills Tribal Gathering in Manchester.

This is an opportunity for instructors to try out the new releases and catch up with one another, and this one was a bit special because the Programme Director for Body Pump and RPM, Glen, flew over from New Zealand to teach.

It’s a long day- I was up at 6.00 am and got to bed at 3.30 am the next day!

Below is a 5 minute video to give you an idea of what a day at a Tribal Gathering is like!

P.s. I am not a good camera woman but I thought this would be more interesting than me writing about it!

 

This Person Can

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

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

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

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

Below are my tips for anyone looking to start exercising.

Let’s call it my THIS PERSON CAN Tips:

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

What’s the hardest thing in the land of fitness?

What’s the hardest thing in the land of fitness?

Working out how to train?

Working out what to eat?

I don’t think so.

For me it’s accepting that you will never be perfect.

You decide to start something – training for an event, looking to drop a dress size, whatever it may be.  You have your plan in place and you’re committed to doing it.  Day one does well, so does day two, then day three something comes up and you can’t eat what you planned or miss a training session and suddenly it all feels like it’s unravelling.  Fast forward a week later and you’ve completely dropped your plan and feel like you need to start again.

It’s so easy to fall into this trap.

It’s why so many people don’t reach the goals they set themselves.

A lot of us are very bad at accepting that one slip up doesn’t really matter.

I’ll admit this is something I’ve always been bad for.  I’d start the week ready to have a totally perfect week and get to Friday upset with myself that it hadn’t happened.

Then I learnt (OK I had drummed into me) that PERFECT DOES NOT EXIST.

BUT.

A couple of not perfect things in an otherwise positive week won’t derail my progress.

Now, I get if you are on show prep or similar and a few days out then a slip up could make a massive difference.  But if you want to feel good on the beach in a couple of month times and go over your calorie goal one day in a week it really isn’t going to matter that much.

As people we tend to focus on the negative over the positive.  So there could be 9 great things about our week and one bad thing and you can almost bet your life we will spend more time thinking about that one negative.

So how do you get the results you want?

You accept that things don’t have to always go to plan for progress to happen.  If in a week you miss one training session but have two really good ones, those two good ones haven’t been cancelled out by missing the third.  If you’ve eaten everything you planned most days but on Tuesday had a cake, that cake hasn’t cancelled out all the nutritious stuff you’ve also fed your body.  If the last month felt really really positive but this week you’ve felt a bit off that doesn’t cancel out last month.

In the same way people say one healthy meal won’t make you slimmer or one exercise session won’t make you fit.  Well nor will the cake make you fat or missing that gym session and going to the pub mean you’re back to square one.

Find your goal. Make your plan. Then stick to it?

Nope.

How about:

Find your goal. Make your plan. Do it as best you can and when life gets in the way don’t start again just keep going and do what you can.

Not as catchy so probably won’t catch on but might mean you’re a little more likely to hit those aims.