What Gym Kit Do I Need?

What should you wear to the gym? Simple answer.

Whatever you feel comfortable in.

And that answer is fine if you spend a lot of time training and know what does and doesn’t work for you. This blog isn’t for you though.

Because that answer isn’t very helpful if you are thinking about starting some form of exercise in the New Year and really don’t know what to wear. Then it’s just another obstacle to getting started. I know because years ago when I was overweight and knew that I probably needed to do something not knowing what I should wear (and not feeling comfortable in a ton of lycra) was a good enough excuse to keep putting getting started off.

So here’s some tips to get started:

You don’t need to spend lots of new kit. If you want to and can afford it and it will make you feel more confident by all means go splurge in Victoria Secrets. If you’re starting to dip your toe into the water you don’t need to though – go to Sports Direct or Primark and buy a couple of pairs of bottoms, a couple of tops and a couple of pairs of socks (and if youre female a couple of sports bras). They don’t need to be any fancy materials to start, as long as you feel comfortable and can move about in them they will work to get you started. As you get more into training and get to decide what you enjoy doing you can then invest in kit that works for that particular sport in time – right now those expensive compression running tops could be a waste of money if you find out that really you much prefer Zumba.
You don’t need super expensive trainers. Same as with clothes. Once you settle on a sport or area of training you may wish to invest in certain shoes (lifting shoes, dance shoes, running shoes, cycle shoes) but to start just buy a pair of trainers that are comfortable. Think about what you are planning on doing. If you are going to try classes out a trainer with a spin spot on the sole (a circle type mark on the sole will indicate this) can be useful as it allows you to turn on the spot (which you will do in most dance based classes but is also useful in classes such as Body Combat) – most trainers in the ‘studio’ section on a sports store website will have this. These shoes will also work well if you plan on venturing into the gym. If you are going to go running look for a trainer in the running section of the store / website- it doesn’t need to be expensive right now. For cycling classes you may eventually want to be a cycle shoe you can use cleats with but until you know it’s the exercise for you just pick a trainer with a decent sole (very thin soles will make the class a little painful).
You don’t need to wear very fitted clothes. Of course you can if that’s what makes you feel good but don’t feel the pressure to go super skimpy lycra clad if that will make you feel self conscious. People wear all sorts of things to the gym from baggy tops to brightly coloured comic strip style leggings so whatever style will make you feel good is the style to pick and if that means covering up or wearing something loose go for it (just try and make sure it’s not so baggy it impedes safe movement / is something you risk tripping up on!)
You don’t need to expose lots of flesh. As above, wear what makes you feel good. Some people like wearing shorts or a crop top to train in, others people prefer to wear leggings and vest tops or long sleeve tops – it has nothing to do with how ‘fit’ people are or what their abs look like – it’s just personal preference as to what makes people feel comfortable whilst training so go as covered or uncovered as you wish.
Your basic kit shopping list might look something like this:

Gym bag (big enough to fit everything in)
A sports bra (females) and a comfortable pair of knickers / Boxers
Leggings or shorts
A comfortable, breathable top (t shirt, vest, crop top) – not something like a jumper because you’ll just be too hot
Socks
Trainers
Hair bobble if you have long hair
Water bottle
Small towel

Getting Ready For Work in Gym Changing Rooms- Tips and Hints

Most days I train / teach 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 to 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 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!

Ten Things You Need To Know When Joining The Gym

Nobody is judging you. We were all new once and only dicks take the piss out of new people in a gym- the rest of us take the piss out of those dicks (not new people).
Most people in gyms are not experts so don’t assume what that person in the corner who looks like a pro is doing is ‘right’.
There is no one way to train so don’t worry if people are doing different things to you.
If you aren’t sure how to do something ask a member of gym staff. They are doing this job because they like helping people.
Book in for an induction – gyms are a lot less scary when you know how the equipment works.
Get a programme if your gym membership offers it- it will give you a good starting point.
Try classes. They can be a great place to start if you aren’t really sure about the gym itself.
Smile at people. Gym regulars tend to be a friendly bunch and we don’t think it’s weird talking to people we’ve never met in the changing rooms.
If you aren’t keen on the first thing you try try something else – there will be something you enjoy and that will be the best way for you to get results.
You don’t need to train every day. If you currently never exercise doing something once a week is a 100% improvement on your activity levels. You will still see results – it doesn’t have to be seven training sessions a week or nothing.

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.

Fancy a Spin?

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!

New To Body Combat?

One of the classes I teach is Les Mills Body Combat. This was the class that made me want to become an instructor so I really enjoy teaching it and always encourage gym members to give it a go.

I do get that it can be a bit intimidating for new people the first time they come to class. The moves are fast and the terminology can be confusing! But it’s also great fun and punching a kicking the days frustrations away can be incredibly satisfying!

If you are thinking about trying a class for the first time but are nervous and unsure of what to expect here’s a few things that I hope will help ease those uncertainties and allow you to have a great first experience:

It might sound obvious but tell the instructor you are new at the start- it will help you feel relaxed and they will be able to make sure you’re ok throughout the class and will make sure you have a good first experience.

There are three formats of the class- an hour class (10 tracks so sometimes it will be shorter as the length of a track can vary depending on intensity), a 45 minute class and a 30 minute class. The tracks in the shorter (express) versions are selected to still ensure you get maximum benefits from the class despite the shorter time frame.

Body Combat is mixed martial arts inspired. You will experience tracks based on a variety of martial arts throughout the class as well as incorporating some MMA (Mixed Martial Arts) training.

Don’t worry it’s non – contact. You will be punching and kicking an imaginary opponent or bag (so the air really!)

You don’t need any equipment – just you, your gym kit and trainers (and some water!)

The moves are choreographed to the music but don’t worry if you aren’t great at following a beat at first- you will still be getting your heart rate up even if you don’t get every combination of moves straight away. Following the music and combinations will get easier and when you do nail that combo to the beat you feel amazing!

You are mirroring the instructor’s movements. If they say right foot forward, they will put their left foot forward so if you imagine they are your reflection in a mirror and mirror their moves you will find you are soon putting your right foot forward without even having to think about it! Don’t worry if you new to group exercise we know this takes time to get used to!

Once they press play the instructor will generally not pause the music unless you need time to grab a mat. This is to keep the heart rate and intensity of the workout high. That doesn’t mean you can’t take a break if you need one- listen to your own body – the instructor won’t mind, just come back in when you are ready.

It is a tough cardio workout. You are going to burn calories. You will get out of breath- that’s ok it’s why you are there. If you need to take a break take one, grab some water and come back in when you are ready.

There are always opportunities to work within your own personal limits. The instructor will give different options throughout the workout to either dial the intensity up or down. So if you don’t want to jump there will always be a move you can do instead that doesn’t involve jumping but still provides lots of benefit. Equally the instructor will be able to guide you in how to improve a move to increase the intensity if you are ready to challenge yourself a bit more.

If you are new there is something called Smart Start. Effectively it means you are allowed to stay for a few tracks. When you feel like you have done enough you can leave (make sure you stretch before you leave the gym!) then each time you try the class, see if you can stay for one extra track until you can do the whole class. New exercise classes can be tough, we know that, but you don’t need to be put off from trying them because you aren’t sure you are ready for a full class yet.

There is a lot of terminology that may be unfamiliar – jab cross, uppercut, hook, roundhouse kick etc. It might take a while to remember what each move is but don’t worry you can watch the instructor throughout and over time you will start to take on board what each strike is so you can react quickly to cues.

When you strike imagine your opponent is your height! The instructor will tell you which body part to aim for with each strike – if you imagine the opponent is your height you will get the most effective workout. Possible.

It doesn’t matter if you can’t get your leg to head height when you kick (I certainly can’t!)! You will probably find as you attend more often your kicks will get higher, but the range of your kick will have a lot to do with your flexibility so don’t worry if you can’t kick as high as the person next to you – work within your own range of movement and just challenge yourself to kick a bit higher as time goes on.

If you have done martial arts training some of the moves may feel ‘wrong’. Some of the moves in Body Combat are modified to ensure they are safe and effective for a group exercise environment. It’s a martial arts inspired class – not a martial arts class.

Combat is an amazing core class. All the moves involve massive work through your core and your instructor will coach you how to effectively work the core throughout the class. So as well as burning lots of calories and increasing your CV fitness you will also find the workout does great things for your waist.

If you have a question about a move, go and chat to the instructor at the end of the class. We generally love talking to people and want you to get the most out of the class. If you aren’t sure if you are feeling a move ‘in the right place’ ask and we can spend a few minutes on your technique to ensure the following week you are confident you are getting the most out of that move / track / strike / kick.

Instructors get a new track list every three months- at which point they will teach this in it’s entirety for around 6 weeks. After that they will ‘mix’ older tracks into a playlist to keep it interesting for you and keep challenging your fitness levels until they get their next playlist. In other words – you won’t ever get bored.

Finally- it’s an exercise class and it’s meant to be fun. Don’t worry if you struggle with a move or aren’t great at certain kick- ultimately it’s all about moving and having fun whilst doing it so try not to take yourself too seriously.

Scoring an Own Goal?

I had a conversation with a friend over the weekend about goals.

Goals are great for keeping you motivated and on track with your training and nutrition, and people who are quite consistent with their eating and training are often very good at setting and then working towards goals. This is a good thing obviously, but equally it can cause us to put unnecessary stress on ourselves.

See when we are very motivated to achieve XYZ it can become easy to start comparing yourself to others, to start picking holes in our own progress and under valuing our own results. It can also become difficult to recognise that as your goals differ from other people’s what their success looks like and what your success looks like will also be different. Even more so as your goals change what you measure results on might change at the same time at which point it can become even harder to accept the subsequent changes to our body or strength.

Added to this, most of us generally take on board what other people say and think about our bodies with minimal questioning. So if those around us comment on say our weight when we have been training to increase our strength (as opposed to trying to lose weight) it can be difficult to remind ourselves that our weight isn’t important to us because that isn’t our goal.

What I’m trying to articulate here is that at a really basic level setting goals is a great start to a fitness journey but for people where fitness is already part of everyday life we can sometimes get confused about what our goals are and what they mean by paying too much attention to other people’s opinions and other people’s goals.

For me, previously my goals have been running orientated and next year I’d like to pick that up again, at which point my training and nutrition will need to reflect that. Right now though, if I am totally honest I need a break from a specific goal. I’ve spent the last few years chasing one goal and qualification after another and need a bit of a break. I actually just want to train and eat to feel good.

I often say I’d like to be leaner, but if I’m honest right now I’m no willing to stop eating cake in the quantity I do or train more often or for longer that I currently do, so I’m not likely to get leaner than I currently am as I don’t want to change my current lifestyle.

That will change- probably next year I will reset everything and work towards a running based goal. But until then if I see someone smashing out some PBs, running marathons or looking stage ready and feel that sense of failure that I’m not in that condition right now I need to remember I’m not in that condition because I haven’t trained to be in that condition and I haven’t trained to be in that condition because that is not my goal.

Set a goal by all means. Set one that means something to you. Then work to that goal and don’t be swayed by what other people think, say or are doing. And if you change your mind and change your goal that’s fine, you can always readjust your own goal posts.

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

New to Body Pump? Tips!

New to Body Pump?

Classes with lots of equipment can seem scary, but Pump is a great way to introduce weights based training into your routine with the added benefit of having an instructor there to help you get the hang of the moves.

So this is my ‘what you need to know’ guide to taking your first Body Pump class:

Arrive at least 10 minutes early and introduce yourself to the instructor so they can help you set up and so they know that you are new. This can help them tailor their teaching, ensuring you have a good first class.
Stick with light weights for your first couple of classes and concentrate on getting the hang of the tempos and the moves. Body Pump works because you are doing large numbers of reps, so whilst you want to use a challenging weight eventually, it’s ok to start off light – 3.75kg each side might be a good starting point for most and allow you to work on technique as a priority.
The instructor will give you a guide of what to put on the bar at the start of each track (e.g. double the weight, take 1/3 off etc.). Listen carefully to this – they will normally give two options – one for regulars, one for new people but do not be afraid to stick with the same weight all the way through on your first class.
We will also tell you what else you need for the class – for instance you might need a separate weight plate not on your bar. You’ll be tired in between tracks but try and listen and get the equipment advised close to hand – if you have to go hunting for a weight plate half way through a track you miss reps and will get stressed (not what anyone wants for your first class!)
The structure of every class will always be one of these – where ever you go, whoever teaches:

60 minutes

Warm up
Squats
Chest
Back
Triceps
Biceps
Lunges
Shoulders
Core
Cool down

45 minutes

Warm up
Squats
Chest
Back
Lunges OR Tricep / Bicep Combo
Shoulders OR Lunges / Shoulders Combo
Core
Cool down

30 minutes

Warm up
Squats
Chest
Back
Core

So when the whole class looks like they know what is coming they do for a reason- and after a couple of classes you will too!

Talking of continuity – we get a ‘new release’ every 3 months. So at that point, every instructor will teach this new set of tracks for 4-6 weeks. That is why when you do your first class some people will look like they know what is coming – they have probably done the track lots of times before! After about 6 weeks, the instructor will probably start to ‘mix’. This means they will bring back some older tracks to keep things interesting and keep your body reacting well to the class.
As a new member, you can take advantage of something called Smart Start. This means that if you want to try a few tracks (we suggest up to the back track) and then leave you can do. Leave your stuff out and the instructor will put it away at the end of class. Then next week you can stay for a couple of extra tracks, and a few more the week after until you can do a whole class. This is optional and you can stay for the whole class if you want, but it does provide an option to try the class out and build up week by week if you are new to exercise or unsure about being able to do a whole hour.
With Body Pump your technique is more important than weight so don’t worry too much at first about what you are lifting – instead work on getting the moves. Doing them well will bring better results than just picking up a heavier bar!
The tempo is also really important in Body Pump. You will hear the instructor ask you to move at different tempos (3/1, 2/2, bottom half pulses). These aren’t just to make it more interesting. The different tempos help to work different muscle fibres and maximise your results so try to work with the instructors pace.
You aren’t moving or jumping (well occasionally you might be jumping but rarely!) but you will sweat and you will get out of breathe. Don’t worry about this or think it means you’re unfit. Body Pump will burn calories as well as shaping your body. You’ll notice the instructor will be sweaty and out of breath by the end of the class too!
Don’t be worried if you wake up the next day and climbing the stairs or tying your hair back hurts! This is your body reacting to new training and will pass in a few days. After a few classes your body will take less time to recover!
If you have done weights in the gym before you may be confused by a couple of the moves we do in Body Pump! Be aware that some moves (Deadlifts for instance) are modified for the studio environment. This is for safety reasons as a) we move at a fast tempo and b) the instructor needs to make sure a large group of people are all moving safely. You can do both sorts of training, they both have their on benefits and it doesn’t need to be one way of the other.

I hope that the above tips have made the idea of trying a class less daunting! If you do decide to give the class a go, I would love to hear your thoughts!

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.