What the new gym person needs to know

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 a gym 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.
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.

What Should I 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

Body Combat for Beginners – Reblog

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.

Benefits of paying someone else to programme a fitness plan for you

I’m a fitness professional and could quite easily programme my own gym workouts without the help of an online coach.

Instead I get a personalised programme every month. There’s a number of reasons why working with someone else, whatever your level of knowledge, can be beneficial and this is why I think it’s a good idea to work with someone on your gym programming, even if you don’t want or need a PT to physically be with you during your sessions.

Variety

If you programme for yourself the urge to stick to the exercises you like and avoid those you find tough completely is strong. If someone else does your plan for you, you will probably find yourself doing a wider variety of sessions and mixing in those moves you find challenging allowing you to get better results.

Another Perspective

Letting an outsider look at your goals and provide advice can be hugely beneficial to your results as they can often see your areas of weakness more objectively than you can and provide ideas on training that you may not have thought about.

Accountability

Checking in with a PT can provide enough accountability to keep you committed to your workouts.

Support

Having someone to check your technique or movement patterns or discuss concerns you might have can help you progress in a way you may not on your own. A coach / PT can give you that kick up the bum we all need sometimes. Likewise, having someone to cheer your successes and push you to reach your goals is equally as useful.

Online Training can provide great value and an alternative to face to face PT sessions (of course these are also super useful) and it allows you to work with someone outside your local geographical area. This means you can select someone with a particular specialism, to suit whatever your goals may be.

If you are looking for support for your training next year this is a great option to consider and if you need advice on how to pick someone I’d be happy to help!

When Should I Train?

You work in a 9-5 (or even longer shifts) job?

Fitting in training can feel tough.

So when is best to train? This is going to be different for everyone – some people love a workout before work, others couldn’t think of anything worse. If you’re like me when you train could vary depending on the structure of your week and what training you’re doing that particular week.

Here’s the Pros and Cons or training at different times of the day

Morning Workouts

Pros

You’ve got your workout out of the way before the days really started, reducing stress
Leaves your evenings free to do other things
You’ll be that super annoying person at work greeting sleepy colleagues with a bundle of energy because you’ve been up for several hours already
Breakfast tastes better after a workout!
The gym is often a little quieter at this time
If you do classes you’ll get to know all the other regulars as it tends to be a more consistent group of attendees in the morning
You start the day feeling energised

Cons

If you hate mornings this isn’t going to be for you
Getting ready for work takes more organisation if your going straight from the gym

Lunch Time Workouts

Pros

Can help stop you overeating at lunch time
Time efficient – leaving your mornings and evenings free
Having limited time to train can keep you focused
A lunch time workout can increase energy levels for the afternoon and help avoid an afternoon slump

Cons

If you don’t have a gym nearby this is tough to do (but still possible if you have shower facilities)
Workouts have to be short (not always a bad thing)
You don’t get much time for showering / changing after
You have to fit eating in somewhere else in your day – how possible this is depends on your job
You need an hour lunch break to make this work ideally
If you’re northern you don’t get lunch break because you have dinner!

Evening Workout

Pros

Potentially more time to train so less pressure
Your brain can switch off now it’s the end of the day and you cn focus on your workout
Can help de-stress

Cons

You can be tired by the end of the day
Gyms are often busy- Monday’s especially.

Weekend Workouts

Pros

You might be able to dedicate more time to a session
Less stress means you can relax and enjoy training without watching the clock and needing to be in work soon
The gym might be quieter so easier to get on the equipment you want

Cons

Reduces the time you can relax away from your working week (although for some training helps relax them)
If your gym is near work rather than home the travel time could be prohibitive
It may be hard to fit regular workouts into your weekends depending on what you like to do / if you travel a lot etc
If you fancy a drink on a Friday or Saturday night training the next day might not be much fun

I personally like to do different types of session at different times to suit my mood. Experimenting and finding the time you feel best working out at can make a huge difference to how committed you stay to a training plan.

Feel the Fear and Do It Anway – Reblog

On Sunday I travelled down to London to do my Aim 1 (Advanced Instructor Module) in Sh’bam.

Now I can’t dance. I closely resemble a plank of wood attempting to move to the beat (I can hear what I’m supposed to be doing and when, I just struggle to make my body do it when it comes to dancing). So whilst I’ve done the equivalent courses already in Body Pump, Body Combat, CX Worx and GRIT and also my Aim 2 in Body Pump so knew what was coming, I was really really (really really really) nervous about this one.

Added to this, for personal reasons, I wasn’t in the best head space when Sunday arrived and my confidence and concentration was at an all time low.

I won’t go into the ins and outs of what you do on an Aim but in addition to teaching and getting feedback on this particular course you also learn about (and try) various different types of dance, which- in my case- meant spending the whole day trying things I’d never tried before (ballet, contemporary, Jazz…).

I will start by confirming that, as anyone who has ever met me would expect, I did not excel in any of the movements tried. I also managed to completely forget the choreography for my track about 10 seconds in the second time I taught and pretty much fell to pieces.

I spent much of the day feeling really quite uncomfortable.

But I’m glad I did it.

We all like doing things we are good at. We never mind trying things when we are confident they are going to go really well. That’s fine because even if you’re good at something, going on courses such as these and getting feedback can still improve you.

But although I was by far the least able person in the room on this occasion it was probably one of the most valuable Aims I’ve done. Regular readers will know I hate cheesey phrases like ‘step out of your comfort zone’ but on this occasion, this is what I was forced to do. Not just occasionally but for 9 hours straight! I gave so many things a go that just didn’t feel natural or comfortable or easy- and when my attempts went wrong I tried my best to laugh it off.

I will never be a ballerina but learning how to do things that scare you is a skill that can help you in all aspects of your life, not just the gym.

So if you think your rubbish at squats and so fear approaching the squat rack just go and do it. You might still be a bit rubbish afterwards but you’ll be giving yourself a chance to improve at the same time as reducing the mental block surrounding it.

If you want to learn to do a handstand, sod what people think and just start practicing – the worry about what you will look like is normally a lot worse than any kind of response you might actually receive.

I’ll sign off by saying a massive thank you to Laura Turner for putting up with me the whole day and not laughing at my attempts to dance and also all the other Sh’bammers for their encouragement and advice!

10 Things I Wish Someone Else Would Write a Blog About

Because I have zero idea!

How to not to eat EVERY.SINGLE.PIECE.OF.CHOCOLATE.I.SEE.EVER (I’ve just stolen someone elses advent calender chocolate. True story!).
How do people get up on their first alarm? I mean if it’s possible why was the snooze function invented?
How do you put eyeliner on without looking like you’re a member the living dead?
How do Les Mills Instructors learn their releases weeks before launch date? #lastminute.com.
How to stop your laundry basket from overflowing. Seriously as soon as I almost get it empty it’s full again!
Gardening for idiots.
How to flirt without looking like you’re having some kind of fit.
What to do with protein powder you really don’t like the taste of but have purchased 4 million kilos of.
How to get bendier when you are built out of the least bendiest thing you can think of.
How to use the toasters when you go down to breakfast in a hotel (they scare me).

If you have written a blog about any of these please point me to it!

My Guide to Body Pump – Re-Blog!

I wrote this back in April but it’s all still relevant so if you are looking to start Body Pump have a read!

If you have ever looked into taking a class at your local gym chances are you will have seen Les Mills Body Pump on the timetable.

It is probably the most successful group exercise programme in existence. I love teaching it and still take it as a participant once a week.

Done regularly with challenging weights it will give you results.

Most people who want to lose weight / tone up do lots and lots of cardio. Cardio is good for you BUT you also need to do some resistance work to shape your body. Body Pump is great because it works the whole body in 30-60 minutes using a low to medium weight and a LOT OF REPS – all whilst moving in time with some good music. If you have never used a barbell before it is also a safe introduction into some basic lifts / moves.

However if you have never used weights before it can also feel a bit intimidating. I remember my first class and the confusion at everyone collecting lots of different sized plates and changing them quickly in between tracks and my bemusement at how everyone seemed to know what move was coming next!

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.

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.

The structure of every class will always be the same:

60 minutes

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

45 minutes

Warm up
Squats
Chest
Back
Lunges
Shoulders
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.

With Body Pump 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. Body Pump will burn calories as well as shaping your body.

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.

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!

Twenty Things All Les Mills Instructors Will Know – Updated and 100% new content (take that 80% new content Advanced Training)

The words Recommended and Required mean different things.
Les Mills have Live Chat- when did that happen!?
You won’t need to do 2 touchpoints a year if you fall out of a tree and break your leg whilst rescuing your cat in December.
Yes, that appears to be the only example of special circumstances anyone of Facebook can imagine.
Other than that you do.
Except maybe you don’t.
It’s complicated.
But Tribal Gatherings do still count as a Touchpoint for all your programmes.
Yes even if you don’t do that programme on the day.
Maybe check on Facebook though just in case?
Talking of Tribal Gatherings – Combat and Step will apparently always clash.
Body Balance will always be on at the crack of dawn.
This is just the law now. Like wearing Reebok is #thankyoureebok
Future instructors will one day know of Aim 1 and Aim 2 in the same way I know of actual physical copies of releases – a mythical thing people more experienced that me reminisce about! I mean imagine waiting for the postman to deliver your DVDs!
We will now do Advanced Training.
Advanced Training is quite pricey though so Black Friday probably definitely needs to happen!
Advanced, Elite – does anyone now know how the hierarchy works?
Nobody knows how Tribe Coaches will be made now – can we cope with this much change in one go?
But the portal seems able to cope with quarterly bookings this time round – what will we talk about on Facebook?
Ahhh Virtual- we will talk about Virtual.

*Note this is intended as a tounge in cheek look at recent developments in the world of the Tribe and not intended to be taken too seriously!

A Key Skill We Could All Do With Brushing Up On

Integrity – the quality of being honest and having strong moral principles.

Fitness instructors (be that Gym instructors, PTs or Group Exercise instructors) are encouraged to demonstrate integrity towards our clients.

If you do not show a genuine care towards your client(s) and provide clear, honest advice – from goal setting through to working towards those goals you will lose those clients.

Sometimes this will mean saying things they do not want to hear- you will not get a six pack in 2 weeks just from doing some sit ups, lifting weights will not turn you into Arnie. To do otherwise and suggest that you can help someone achieve unrealistic goals in unrealistic timeframes would show a lack of integrity. But you also need to phrase this in a way that the client will understand and mean they still want to be your client (as opposed to a way that makes them think ‘well they can’t help me I’ll go and find someone who can’).

Equally – hearing what we think the client is saying rather than what they are actually saying, because we are caught up in our own misconceptions or too busy trying to defend our own beliefs, will in turn cause distrust between customer and service provider.

Therefore, demonstrating integrity – a key skill for fitness professional – essentially comes down to communicating effectively.

To be an effective fitness professional you need to be an effective communicator.

Or the flip side – A brilliant product can be undermined by poor communication.

Because if you mis-communicate your message people can lose faith in what you say – then even when your message is brilliant people will still question and doubt you – put simply the trust has gone.

As fitness professionals there are many skills we need to develop and always areas where we can expand and improve our knowledge – CPD is a wonderful thing. I do think our skills need to go beyond pure fitness knowledge and we need to work on our communication and listening skills just as much as our squat technique in order to be successful.

I believe at school they called them transferable skills.

No matter where you work, in what industry, and even in our personal lives developing these skills can be massively useful in not creating unnecessary conflict – which is always a good thing.