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 4

I’ve reached the half way point of Jump.

This week was a tough week – work, people, my period; you know those weeks where you aren’t feeling it- I’ve had one of those.

But the great thing I’m finding about this programme is that doesn’t matter. Life doesn’t need to be going perfectly to be able to work through it. Even though there’s been frustrations I’ve not felt down about it – I’ve used habits already practiced on weeks 1-3 such as writing down what I’m grateful for and what I have done well to stop myself getting down about what hasn’t worked and to stay upbeat and keep working to get things done nonetheless.

Training has been ok – I’ve not completed everything but I’ve had some good sessions. My food intake has been ok – I haven’t hit a calorie deficit this week – mainly because I’ve craved chocolate. Again what I’m pleased with here is how I feel about that. Sometimes these things would stress me out and make me feel like a failure because I haven’t done things perfectly. Right now I feel like perfect isn’t a necessity and although I’ve things I’d like to improve in week 5 I don’t feel like not being perfect so far has meant my experience on this programme hasn’t been useful so far.

This week’s message from my experience would definitely be that it’s worth changing your mindset towards yourself and your training / nutrition when want to improve how you feel and train.

Post Holiday Blues

This is the time of year when you are likely to have recently come back from a holiday or will be returning home after one over the next few weeks.

I’m sure I’m not alone from returning from a holiday feeling all fresh and relaxed and brimming with good intentions.  Eating fresh food, rising early, being active, taking time out, spending time with loved ones all seem so easy on holiday and you come back determined to keep up this way of life.

Within a couple of weeks you can find yourself back to normal feeling like all those good habits you wanted to stick to have fallen by the wayside.  In a way it’s a bit like New Year Resolutions.  Post holiday is one of those times where you feel like it’s an opportunity for a fresh start so you create all these good intentions.

But actually, just like the first week of January (when you’ve still got left over Christmas chocolates, are skint and it’s cold and dark) post holiday is a really tough time to put new habits into place.

You come back and will have lots of washing to do, no food in and probably have to go back to work within a day or two.  You’ve just had a long journey and are a little bit knackered.  You go back into work to 5 million emails and a weeks worth of work to catch up on.  You probably caught a cold on the plane.

I, no word of a lie, came back and within a week had around 25 infected gnat bites and was on antibiotics and steroid cream!

The result is the first week back ends up being a bit of blur and keeping up those lovely habits seems like a second thought.  Days turn into weeks an before long you’ve forgotten about all those positive habits and feel a bit like you’ve failed in keeping up those holiday feelings.

How do we get around this?

I said the same in January and will say the same frequently throughout the year.  It’s about changing your attitude to change from ‘I must transform myself’ to ‘I can develop and nurture some good habits’.  Several small habits formed over time can add up to positive changes in how you feel in yourself and, more importantly, last, even being maintained during times of stress.

You could take the things you enjoyed from your holiday and make them the small habits you develop, in fact I did just that when I got back from holiday recently.

So if you vowed to keep up several things after your holiday and are annoyed with yourself, let that go and think about one small thing you could change now and just do that.

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!

Jump 4.2 – Week 1

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

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

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

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

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

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

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

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

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

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

Holiday Hangovers (The Good Kind)

Holidays make you feel relaxed and good about life, giving you time to unwind and making you feel positive.  Whilst the sun has something to do with that there are also lots of things you do on holiday which also contribute and which you could continue doing at home.

😊Drink lots of water

When you’re away and it’s hot you tend to always have a bottle of water with you.  Keeping up that level of hydration once you return home and it’s not quite so warm can provide lots of benefits to your health and well being.

😊Eat fresh, local and in season food

All that fresh food you eat on holiday- suddenly vegetables, salads, fruit, fresh fish seem so appealing eating well doesn’t even seem hard.  When you return filling your diet with the same types of fresh foods (ideally in season foods) can help you keep that feel good feeling you get on holiday, as well as helping you maintain a healthy diet.

😊 Walk / Swim

Even on a pool holiday you probably go for a daily swim or walk even though you’d never class this as exercise.  In the nice weather walking to your restaurant is far more appealing than grabbing a taxi.  Keeping up walks outdoors or going for a swim as a leisure activity will help increase your activity levels as well as helping you maintain that relaxed feeling.

😊 Sleep 

Whether it be earlier nights or longer lie ins you often get a full 8 hours of rest on a holiday.  Keeping to a good sleep routine back home will make help maintain that rested feeling.

😊 Read

Much the same as walking and swimming, taking time out to read once home is a relaxing habit to get into that can help you stay relaxed post holiday.

😊 Look

On holiday we take the time to notice things – buildings, nature- and to appreciate our surroundings.  Continuing this habit will help you continue to feel grateful for your surroundings once back home.

😊 Smile at people

I find myself smiling at everyone abroad- largely because I only speak English and it helps aid the performance art communication method greatly!  Smiling at strangers and people who serve you in shops just makes you feel more positive about your day, helping maintain that feel good feeling you have whilst you’re away.

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!

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

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.