80%

I wrote yesterday about how I felt better for eating more sensibly and cooking more from scratch, even though I wasn’t really tracking my calories or weight. I also mentioned how I’ve not been cutting anything out so I’ve eaten plenty of chocolate and had a few things like McDonalds.

One thing I’ve noticed is that I’ve not felt guilty about this. Generally I’ve felt better after days where I’ve made food from scratch and had plenty of fruit and veg but the days where it’s not been as good as that or evenings where I’ve had chocolate before bed I’ve still gone to sleep feeling good. Previously I’d feel guilty about these kind of things even if I knew I wasn’t over my calories, like mentally, foods like takeaways made me feel a bit bleugh, and I really do mean in my brain not just that I felt a bit sluggish.

I think that kind of mindset shift, where the 80/20 rule really does feel like it’s ok, rather than being ok in theory but still feeling a bit like a failure (if we’re honest) has done wonders for me, because now those meals that weren’t planned aren’t derailing the rest of my day of week.

Consistency

I hate the feeling of unless things are perfect you’re failing. I think most of us know that consistency is more important that perfection. But it’s tallying the two notions up and finding the balance and feeling ok with that, that’s difficult.

I tend to beat myself up if I’ve not done everything I meant to in a week. I can have eaten in a calorie deficit but just not necessarily the meals I planned to and I can have trained more than most people, just not completing every session I meant to, and see that as a bad week. When in reality it’s helped me get closer to my goals regardless. The issue in my head is that I’m not meeting the standard I decided to set for myself, even though in reality I’m pretty consistent.

I think I’m pretty common on this.

Part of it comes from social media. On the one hand you see people talking about consistency but at an epic scale. Like, say you see someone super fit who trains on an epic scale every single day or runs every day and then presents this as consistency and shows you all the benefits from creating those habits. Now that’s both inspirational and a little bit disheartening. Because on the one hand you think look at them and if I was consistent like that it could be me. On the other hand, in reality how many people can be like a PT who works in a gym or an influencer who trains as a job? And when it’s someone who has a full time job and still manages to train like crazy, well that’s amazing but what have they had to give up to get it done? Prioritising getting a session in over sleep or seeing your friends isn’t admirable commitment, in my view it’s a bit worrying. Because consistency is getting things done and doing it regularly and week after week but not at the expense of everything else. It should help enrich your days not overtake them. Yes you need to find consistency to regularly make time for your health but also be ok with things changing, not happening, missing sessions or meals.

Of course there’s the other end of consistency, where you consistently do nothing and put getting started off. If you keep saying you’re going to implement a habit and then don’t so put it off for another week, well that won’t help you either. In these situations doing it and not being consistent at first is going to be better than taking an all or nothing approach. If you can then turn that into doing the habit more often than you don’t you will eventually find that consistency.

We need to remember too, that consistency can be lost and regained. Illness, injuries, life events can throw us off balance and it can be hard to regain that momentum again after sometimes. That’s not a failure on our parts, it ‘s pretty normal, and beating ourselves up about it probably does more harm than good.

Diet and exercise really is a lot about mindset and balance – not being all in one camp or all in another, not being all or nothing. Having goals but also being ok about where you are now, being able to celebrate what you can do or have done whilst also aiming to improve. Mentally that’s hard because you have different voices in your head competing and our brains tend to quite like black and white thinking and we’re less comfortable with the various shades of grey, so you have to find a way of not letting that make you feel bad. Fitness is in reality largely a mindset game.

Control the Controlables

You can’t control what happens but you can control how you react to it.

This applies to all aspects of life, things around us, decisions of others, other people’s actions will have an impact on your own life and change things, whether it be for the better or worse. Sometimes you might be able to influence them a bit but sometimes things really are beyond your control. When that happens how you decide to respond to it is the only thing you do have control over. You could ignore something, hide your head in the sand, decide to take the best curse of action available and so on. You can be angry and frustrated or decide no to stress about things you can’t control or anything in between.

This applies to your diet and exercise too.

Things will happen most weeks that stop you doing what you planned. Kids get sick, work deadlines, a cold, a birthday, the list is endless. Some of these things you can plan for and work round. Some will pop up and mean plans have to change and there’s not much you can do.

How you react to that is what matters here. You could press the f**k it button. Think well this weeks messed up so I may as well just do nothing and eat a load of junk and start again next week. Or you could think well, I can’t do what I planned but I could focus on doing what I can. I might not be able to cook the meal I planned but I could pick up something quick and easy and still healthy instead of ordering a takeaway. I might not be able to go to the gym after work now but I could still go for a quick walk when I get in and get some steps in and some fresh air.

Not only do these actions effectively act as damage limitation, they’re also more likely to make you feel more positive about yourself and the situation, less frustrated, and therefore not only just better about whatever happened in the first place also more positive about keeping working towards your goals.

Focusing on what you can control over what you can’t isn’t a magic wand. It won’t stop you being annoyed or frustrated about situations but it can help you reign those emotions in a bit and help you get the best possible scenario for yourself.

Mental Health Awareness Week

This week is Mental Health Awareness Week so I felt like I should blog at least once on the topic this week.

I always enjoy writing about how our mental health affects our fitness and diet because I think the two are so interlinked that I’m just not sure any training routine or diet will help you much if your mind isn’t in the right place.

One thing I think often gets missed from fitness posts about mental health however is when exercise won’t help.

Because, it’s true, exercise has proven benefits for peoples mental health. It helps reduce stress, has shown to help alleviate depression and anxiety and helps increase confidence. Moving more and eating a bit better is overall good for you.

It isn’t a fix all though and I think sometimes that can get lost. Whilst exercise can be therapeutic in many cases of depression, anxiety and so on it doesn’t get to the route of the issue itself. In a lot of cases what we need to do if we are suffering from a mental health condition (as opposed to feeling a bit down for a short period of time which is natural and happens to us all at some point in life) is speak to a doctor, who might prescribe medication or refer you for a suitable type of therapy where you can work through the causes and look to deal with them. Most doctors in my experience will also encourage you to be active and eat well but it’s rarely the only thing they prescribe.

The other thing to remember about training and mental health is that whilst it can be a real benefit, in some situations it can also become a problem. Overtraining is a real risk when people use exercise as a way to feel better, and without having other coping mechanisms away from the gym to help self soothe exercise can be as problematic s it is beneficial.

I think we need to remember that when we talk about exercise and mental health. That training alone often isn’t enough and there’s no shame in also getting medical help.

Therapy or Therapeutic?

Ask a lot of people who are into fitness why they train and you’ll get an answer that refers to mental health. There’s been a massive shift in recent years from people training purely for aesthetics to people training for how it makes them feel.

Exercise is a great stress relief, moving more literally releases endorphins, it can improve confidence, possibly get you outdoors and getting fresh air. So yes training can be incredibly beneficial to your mental health.

Viewing training as what your body can do and something that makes you feel better makes exercise a positive action rather than a form of punishment, where you train to eat more or change your appearance and size.

What exercise isn’t though, is therapy. It can be therapeutic of course it can. If I’m a bit stressed or anxious going to the gym or for a run can help alleviate the symptoms. If i don’t train for a few days I can feel the difference to my mood, largely because I actually enjoy the time I’m running or lifting, it makes me feel good, is a break from whatever is going on and a chance to blast some music and focus on me.

But exercise can’t replace therapy or solve actual problems. If training is literally the only thing keeping you sane or making you feel better it’s time to look at the issues exercise is acting as a sticking plaster for. The issue when you get to this point, is if you can’t train for whatever reason, you end up feeling terrible. When you feel like training through an injury because that would be better than how you’d feel if you took some time off, or rest days sound like a terrible idea because even though you’re knackered and burnt out a day off would make you feel guilty.

The benefits of training for mental health can’t be denied but we always need to remember that for it to be a benefit it needs to complement our life rather than dominate it, which means knowing when to rest even if you really want to train, when to pull back, when to take it easy and then appreciate what you are still able to do when you can train.

2023 Goals

If you’re looking to make changes or set yourself some challenges for 2023, it isn’t enough to just want things to change, you need to work out what actions you need to take to make those changes happen.

Here’s a podcast all about goals, what, why and how…

https://anchor.fm/heather-sherwood/episodes/Goal-Setting-Your-Why-and-How-e1pver7

What do you need from a PT?

In the past when face to face was really the only way people saw a PT you’d have one or more sessions a week, maybe get a plan to follow in sessions alone (or perhaps you only trained with your PT), you’d discuss nutrition perhaps with them, maybe they’d measure body fat.

Lockdown did a lot to speed up changes in the way PTs can work though, online coaching was already starting to develop but the need to communicate remotely sped up the process of people realising they didn’t need to physically see a PT in order to get results.

Of course there are still benefits of seeing a PT in person, improving forma and technique, not to mention motivation, but in reality what you can get with online training brings a whole new element into coaching.

You will have heard PTs say what you do outside your one hour of exercise a day matters more than what you do in that hour, what you eat across a week matters more than one ‘off plan’ meal and other such variations of the same. In other words, what you do consistently matters more than any on moment, however good or bad.

So here’s where online coaching can be beneficial. Unless you have a very specific goal, are very new or nervous in a gym or really really lack the motivation to go, you don’t necessarily need someone by your side as you workout. What can be more beneficial is having someone in your corner to give you the push when you can’t be bothered, aren’t quite sure, are having a wobble. To answer the random questions when they come to mind (before you forgot them by your next session), to keep you on track every day not just one hour a week.

Getting fitter, stronger, leaner, whatever goal you have, unless it’s incredibly specific. I’m telling you it’s more about your headspace and consistency than it is your rep range or workout split or exact macros.

That isn’t to say face to face PT isn’t great, but really in the current world your face to face PT should be offering the online support the rest of the week as part of your package because success comes from much more than that specific training session.

How Big Is Your Goal?

What does fitness success and progress look like to you?

Is it losing 2 stone? Running a marathon? Dropping 3 dress sizes?

Whatever it is one thing many of us are guilty of is not feeling like a success until we hit that goal. Goals are great motivators and having a strong reason why can be the difference between having a dream and making that dream a reality. What we need to remember though is to celebrate and feel good about all the other achievements along the way.

Because if you want to drop 2 stones in the process you’ll lose your first pound, first half a stone, a stone. When you are one pound lighter you might not be where you want to be yet but you’ve started and made a step towards that.

If you want to run a marathon at some point in training you’ll run 5km, 10km, a half marathon, Again these are all massive achievements in their on right and using them as reasons to celebrate can help keep you motivated towards reaching that ultimate goal.

I think the key is to keep in mind that your progress might not be perfect, instantaneous or linear but changes are all positive, whether they have a big or small impact. If for instance your doctor has said you need to lose weight for your health, they may well have an ideal weight in mind but as a starting point a reduction of any size is still better for your health than staying where you are. If you currently do no exercise three sessions a week may be the ideal but even if you only manage one you’ve still increased your activity 100%.

This goes beyond fitness too.

Having a chat with a fellow fitness professional the other day we touched upon the idea of success within our field. There’s the idea I think we all subconsciously have that there is one end point within our corner of the industry by which our success is measured, whereas in reality what we get value and a sense of purpose from is actually very different, and whilst it’s good to have things to aim for sometimes this can cause you to lose sight of achievements which actually mean a lot (even if there’s less public glory associated to them) and you can end up judging yourself harshly. The fact is there may be things we will never achieve but focusing on those suggests we’ve failed whereas in reality the impact we have made has made a difference.

For me the key is of course striving and setting the scary goals but also being kind enough to yourself to notice the small wins that happen along the way, because when you do reach that big goal that won’t be the end, you’ll find new goals or bigger goals so when you think about it, only ever looking forward can end up being tiring and leave you always feeling like you aren’t enough.

So it isn’t case of don’t aim big just don’t forget all the other wins in the mean time.

What should you look for in a PT?

There’s lots of ways you can work with a PT now: one on one, small group, online programming, apps. Beyond cost, what do you look for when deciding who to go to?

Maybe it’s location, if you want to train in person that will be a big factor; but it could also be their specialisms, experience, how fit they look, how comfortable they make you feel, the recommendation from people you trust or their client testimonials.

All of these things are valid reasons, ultimately you’re picking someone to work with based on things that are important and relevant to you is key, and here’s where I think the most important factor in looking for someone to work with comes in.

Do they get ‘you’. Specifically can they understand your pain points, identify how they affect your fitness and help you work around them?

We all have some sort of pain points, whether you think it or not, Some may be more obvious than others.

If you deal with depression or anxiety, that’s going to have an effect on how you train. Shift worker, busy mum, student; all these things can affect your training and diet.

Whether your issue is with fitting in gym sessions in the first place, struggling to focus during sessions, struggling to pluck up the courage to go to the gym or anything else in between; what you want is a PT who can understand that issue and help you with that.

Because in reality getting a gym plan is useful. Having someone tell you what to do in the gym gives you focus. A good PT will programme your sessions to incorporate progression and work specifically towards your goals.

All of that is useless though if it doesn’t work around your pain points. A good coach doesn’t just give you the right exercises for you, they understand the obstacles you face and look at how you can overcome them. That has an effect on what they have you do.

That doesn’t mean they have to have lived your experience, of course that can help but it’s not essential, but they need to be willing to listen, pin point the issues their clients faced and think about how to incorporate solutions into workouts.

If you struggle to stick to workouts or get results, a plan and a coach who can help you work around yourself and the things that keep tripping you up might make a difference. It might not make fitness feel easy but it might make a difference to your results.

Training in Heat

It’s been quite hot the last week and this week it’s set to get hotter with weather warmings and the like. So let’s talk training in heat.

Now schools are being advised to consider letting kids run about in the sun, closing early and so on, but children are more susceptible to struggling in the heat so as adults we really don’t need to avoid training during hot weather. If you’re fit and healthy enough to train anyway the heat, whilst uncomfortable, isn’t going to suddenly make training ridiculously dangerous.

There are of course things you can do to be sensible and look after yourself, ensure you don’t overheat, avoid heat stroke, don’t get dehydrated and quite frankly make training more pleasant.

You might like to train earlier or later in the day when it’s cooler or even switch outdoor sessions to indoor where you can enjoy air conditioning making things a bit cooler. If you are outdoors running or cycling wearing lighter colours, kit with tech that helps absorb sweat might help, and of course make sure you’ve plenty of suncream on.

Hydration is key at anytime but particularly when it’s hot making sure you drink plenty of water is going to be key when exercising (and not exercising folks) to counteract any increased risk of dehydration.

You may want to moderate your expectations for sessions – if the heat affects your energy levels, accepting that you may need to reduce intensity a bit or take a few more or longer breaks will help you complete a session without being annoyed with yourself. To be fair, nows a great time to start learning this lesson if it’s something you struggle with. Our bodies will at various times just have a little less to give, and on those days, whether you be tired, hot, run down or stressed, adjusting your effort levels and intensity and accepting that some days feel better than others can be a key step to training without being yourself up.

But beyond being mindful that it might be wise to take a few precautions when you aren’t used to the heat we don’t need to avoid training or going to the gym.

In fact, for generally healthy people, it’s been shown that training in hot conditions can actually be beneficial to your fitness.

Whilst it might feel harder to train in heat training in the warm weather encourages your body to sweat more (keeping you cool), increases your blood-plasma volume (benefiting cardiovascular fitness), and lowers your core body temperature. These things are all beneficial to helping you perform better in any weather.

When you add heat to exercise, you increases the stress load on your body. This stress can play a role in current and future performance. For example, as a runner you might find you have an easier time at a race if your body is already used to adapting to and training through different conditions. More than that there can be mental benefits to training in heat, from an increased sense of achievement of getting through a tough session and also feeling more capable of getting through future challenging workouts.

So the upshot is if you would normally train don’t let the upcoming weather put you off, just take some precautions to look after yourself and stay safe.