All About Running

Gyms are closed and we can’t do many of the things we’d normally do.

You know what we can do?

Run.

Running is a love it or hate it type of thing.  But right now there has never been a better time to give it a try and you might find that beyond lockdown you actually want to keep running.

Here’s some of the reasons I love running:

1) It’s simple

You can run for ten minutes or several hours, you can pick different distances, paces, lengths of runs so that whatever your week ends up looking like you can fit it in.  It’s also free- you need a pair of trainers and the outdoors at it’s most basic!

2) It’s a workout you can scale

Can’t run a distance all the way yet?  Doesn’t matter you can walk and run it as needed and build up to running the whole thing.  You still get to achieve the distance and get a workout.

3) It gives you time to think

Running is a great source of me time.  You get into a groove and then you can let your mind wander (or not even).  It’s a great way to find a bit of calm.

4) It also gives you time to learn

Don’t want time to think, you can listen to podcasts or audio books and make the time doubly productive, training and learning in tandem.  This is so much easier to do running compared to many other sports as once you’re moving there’s less to think about,

5) Fresh Air

Running outside gets you outside.  Outside and fresh air is just good for you, your health sure but also your mental health.  For me a down day can always be improved with some time outside.  And running outside is so much nicer than walking outside, even in bad weather you’ll warm up quickly and notice the rain less.

6) There’s lots of goals you can set

Run a distance, run a distance in a set time, beat that time, sign up for a race, add in obstacles or mud.  There’s so many variable to the goals you can aim for.  And when you do races you get goody bags.  These are what I run for!

7) It can help you build strong bones as well as muscles

It’s a weight bearing exercise and so will help strengthen not just your muscles but also your joints and bones.  Whilst running gets a bad press for the knees sometimes it can actually improve knee health (as long as you don’t run on an injury!)

8) It will help you improve your cardiovascular fitness

You will get breathless running, even slowly at first and it’s a great way to improve your capacity for cardio, your stamina and generally make you feel better and fitter over time.

9) It can be a great way to aid weight loss

It will burn calories and so if you also track your calories in it can help you reach a calorie deficit

10) It can benefit your mental health

I mentioned above about getting more fresh air and some ‘you’ time.  Running produces feel good hormones – known as the runner high and some studies have suggested it can go further than that and running has been shown to have a positive impact on people suffering from depression.

11) It can improve sleep and concentration

I put these two together as I think they are linked anyway, but studies have shown that as little as 30 minutes o running each week had a positive impact on sleep patterns and concentration levels after only three weeks.

So maybe you decide or have already decided to give running a go.  But I’d encourage you to look at it as a credible source of training beyond the lockdown period.  Maybe now is the time to pick a race for later in the year or next year to give yourself a goal to work towards.  that might give you more focus in training during lockdown and beyond.

So to help with that I’ve just made a running programme that I am really proud of.

In fact it’s not just a ‘here’s when to run’ plan.

It’s got:

  • Four different running plans (5km, 10km, half marathon and marathon) and you can do all of them or the ones that work for you meaning you could have a running plan from 6 weeks to 40 weeks long
  • A 6 week training programme (2 workouts a week) to do alongside the runs
  • Three stretching videos
  • A Nutrition Bible with extra running specific advice
  • Running tips
  • Three phone or facetime (or whatsapp if you hate talking) check ins to make sure you’re getting the most from it.

I actually started producing this before gyms closed but decided to get it ready to launch a bit quicker as I know there’s lots of people looking for help with training right now and running is a good option!

So if it sounds like something that might be good for you right now I’m selling it half price (well better than).  You can get it for £21 (including the check ins) during May – In June it will be £45.

That’s it, no hard sell.  I think this can help some people  if it does great.  If not that’s ok.

If you do want to check it out (or if there’s someone you know who might find this helpful) the link to my website is here (or in the shop section of the menu)

http://heather-sherwood.square.site/

By the way- this plan could work alongside other training or be done as a standalone programme, depending on what you already do and how much time you want to devote to training each week.

Heather

Lockdown Fitness

How are you tackling your fitness during lockdown?

Maybe you’re not.  If this is all too much for you right now to think about training or you’re still going out to work everyday and can’t focus time on it that’s perfectly ok, there’s no need to feeling guilty about that.

But if you’re at home, have time and have the desire to keep moving for physical or mental health reasons (or both) what are you doing?

I said at the start of lockdown that for me moving was more about my mental health and routine than getting fitter or stronger.  The fact is I don’t have the equipment I would normally have access to, so cannot rain in my preferred way.  That meant I took the view that training would be something to make me feel good and that was it.  I’d train as and when I wanted and how I felt like at the time.

Last week I started to change that mindset a little, only a little – I’m still limited in what I can do but I also felt ready to get a little focus.  I think the issue was that to start with just moving felt ok, but overtime the lack of a goal meant motivating myself to do anything was getting harder.  The lack of accountability to a structure wasn’t helping either.

So I got a plan.  The plan still focuses on what I can do- run, at home cardio in a small space, online classes and some weights with the two sets of dumbbells I have, but it gives me accountability to a lockdown goal (keep moving and keep positive) and a structure to my training.

I’ve also focused on the specifics within my plan that are going to benefit me most.  Not training first thing in the morning was affecting how my day felt it was going and also my attitude towards my diet.  Making the first thing I do each day some form of training has improved how I feel in general, how productive I feel and made me want to visit the fridge less often.

I guess what I’m saying is I needed a plan not just for my fitness itself but because fitness is normally so much part of my routine that the lack of plan was affecting my overall day.  Putting that plan in place has improved my overall feeling of well being.

Equally, I know for some people the idea of a set plan would be restrictive and in itself may negatively affect them.  Some people are loving trying different things, others are trying to recreate what they normally do.

We all enjoy different types of training and react differently to certain types of structure in our training.  The key is working out what’s best for you, there’s no right or wrong.  When you have identified this you can plan accordingly, either yourself or with a PT who can help you find a way of training that works for you, this can be particularly useful if you’re starting to train in a new type of way as expert guidance at the start can help you train sensibly and effectively making it more likely that you enjoy your training.

However you approach training right now this is a great time to start thinking about what does and doesn’t work for you, what you’re missing and not missing, what you’d like to do when gyms reopen.  It’s like having a blank canvas to start again after lockdown which is kind of exciting when you think about it!

 

 

Training and Nutrition: Lockdown Edition

So here in the UK we are now coming up to a week into lockdown and a couple of weeks of concerted social distancing.  This has without a doubt had a dramatic impact on so many aspects of our lives.  I briefly did a blog on working last week but being a fitness related blog I wanted to take a moment to talk about how I’m approaching my fitness during this whole thing.

Obviously everyone will be different and depending what equipment you have at home and what your goals are how you approach your training and diet right now will vary.

For me, like a lot of people I would imagine, I have no equipment at home, very little space indoors and my garden is not really suitable for exercise (it’s all gravel) although there is a car park which I can make use of on the grounds.

So with that in mind I’ve decided to approach my training by forgetting about maintaining strength or fitness, forgetting about trying to improve in any particular way.  Instead I’m focusing on just moving and using moving in a way to feel good, stay mobile and benefit my mental health.

My general plan of action is to do a little yoga flow in the morning, go for a short run at some point to get some fresh air (literally 2- 3 km or some intervals / sprints/ pyramids) at lunch time and then do either some body weight training fro 2-30 minutes or an online class such as Les Mills On Demand in the evening.  This does mean I’m doing much less each day in terms of exercise but I am still keeping myself ticking over and feeling good.

Stretching and mobility work is going to be really important.  I’m sitting a lot more and my new set up of home working is not good for my posture so it’s vital that I stretch more often to avoid discomfort.

My real challenge is going to be my diet.

I normally walk a lot- I do 25,000 steps or so without trying a day.  Last week not only did I train a lot less but i also moved a lot less in general.  My step count was closer to 5,000 steps.

I’m therefore burning fewer calories.  So i know I’m going to need to eat less.  I can’t control not being able to go to the gym.  I can’t replicate my training at home.  I can’t move as much as normal with one opportunity to walk or run each day.  I can control how much I eat.

So I’ve tried to cut my calorie intake by around a fifth.  The first couple of days that was tough but I am moving less so I’m not lacking in energy from it.  This is the strategy I know that will stop me feeling like a potato by the end of lockdown because I’ve done much less than normal and eaten the same or even more .

So in a nutshell that’s my plan – it might evolve, maybe it will change but right now I have a strategy to help me feel like I’m drifting aimlessly or getting wound up because I cannot replicate my normal routine.

What’s your plan of action for the next few weeks?

 

 

Overwhelm

This year has been tough so far, I’ve been stressed an because of that I’ve found myself training less and eating chocolate like it’s the only food on the planet.  At first it was lack of time stopping me training.  I normally do most of my sessions on my lunch breaks at work but I’ve been busy and kept thinking if I just work through my lunch today I can catch up.  Of course I never did catch up but I have got myself completely out of the habit of training.  I normally eat chocolate quite frequently anyway, that’s fine, it fits into my diet perfectly well but as I’ve been more and more stressed I’ve turned to it more and more, it’s a comfort food thing I suppose.

The issue is eating well and training are anchors in my life.  When I am in my normal routine of a short training session most days and getting some good meals in me along side some chocolate I feel good, I feel capable of dealing with stress and juggling lots of roles.

So falling out of these habits because of stress kind of creates a never ending circle where I’m not doing the thing that prevents stress because I am stressed.  Not great, especially as I suffer from anxiety and so keeping track of the anchors that make you feel good is really important.  As an added stress on top of this is that because I’ve been eating more and training less I’ve also put on some weight, whilst I’m still not overweight or dramatically busier my clothes feel tighter and I feel less comfortable, this of course doesn’t help when you already don’t feel great.

None of this is uncommon, lots of people have these struggles.  They are perfectly valid, we lead high stress lives these days and it’s easy to end up a bit overwhelmed and a bit crap.

For me I always think it’s bonkers that you’re a fitness instructor, so you know exactly what you need to do to fix it, because you advise and support other people with this regularly, but that knowledge doesn’t always equate to making things easy.  I mean most of us know we need to burn more calories than we consume to lose weight, simple concept, not simple to do.  Most things in life are really quite simple at their core, it’s the application that is the thing that trips us up.

The thing is it’s ok to fall into a this cycle but you do need to be able to pull yourself back out of it too.

So how do you pull yourself out of a cycle where you are struggling with your training / nutrition?  Small changes, focusing on doing small simple things that you know will make you feel better over time.  I’m not talking bubble baths and face mask style self care, I’m talking doing the easy practical things that will make you feel more purposeful and on track.

My small things for this week are:

  • Track calories for the week to see where I’m actually at with food consumption
  • Drink 4 litres of water a day
  • Take my lunch break very day regardless and go down to the gym and train for 20 mins
  • Stretch every day
  • Get in at least one long walk this week

I’m not expecting at the end of the week for these things to have magically made me feel amazing, but I think that if I do these things I’ll feel better than I do right now and that is a step in the right direction.

 

2020 Goals

It’s not unusual to review your life at the start of a new year and decide what you are happy with, what you want to change, what you would like to achieve within the coming year.

Often we want to lose weight, earn more money, travel more and there’s absolutely nothing wrong with any of those things being motivators.

It’s understood by most people who work in any kind of field where motivation is key (fitness is a great example) that people are more likely to meet those goals when they genuinely want them for a real reason that they feel some real passion or connection to.

So if you want to lose weight you’re more likely to achieve that when the reason is improved health or to be able to play with your children than because you think you probably should be a size 10.

Not only are you more likely to achieve a goal when there’s a purpose behind it, it’s also more likely to make you happy.

What about when one of your goals is to help other people?

As a society we are sceptical of anyone offering help, the saying you don’t get something for nothing springs to mind. When people offer things for free we tend to immediately assume there’s a catch.

But sometimes, some people’s purpose does involve, in part, just helping people.

Again fitness is a great example of this. It’s an area that many of us who work in it feel real passion about. We want to help people, bust misconceptions and encourage. Now of course we need to earn money too, so we have to charge for some things. But equally a lot of us want to help and will happily provide a lot more for free than you may get in other sectors. Hell, it’s a little selfish because the feeling you can get for knowing you made a difference is some people’s purpose in itself.

So today I wanted to highlight one fitness professional who does just that, and this year has (in my opinion) stepped it up even more.

Lauren McDowell is a Les Mills instructor, who has long been a Tribe Coach (a position where instructors volunteer time to mentor other instructors) and is well known on the instructor social media groups for providing technique videos and feedback.

This year she seems to have stepped it up a notch. After asking on Instagram what people wanted help with she has already produced videos on Body Combat kick technique which anyone can view (check it out here).

Lauren’s Video

But beyond that she has also started producing regular simple and practical tips aimed at people starting out or getting back into a fitness journey.

None of this makes Lauren any money, but she believes and is passionate about encouraging others to participate in fitness and doing it in a way that you enjoy and makes you feel good.

I have the pleasure of working with Lauren as part of Jump 4.2, which has a massive support network for instructors, all helping each other out, and she is also always available to support everyone in that group.

Lauren is of course one of many fit pros I know who provide so much help to others beyond the selling of their services, and they do this because part of their purpose is to help others. They can keep helping people even when they get nothing concrete out of it because it serves their purpose and they feel they get value from it regardless.

So back to my original point, there’s absolutely zero issue with your goals being money motivated or weight orientated but to achieve them you need to be motivated, and to stay motivated those goals need to mean something to you. Sometimes what you realise means something to you might not make sense to anyone else, sometimes the value you get out of a goal may not be physical but mental. Having a clear idea of your purpose will however help you make 2020 a year you get closer to your goals and those goals making you happier.

Equally, your goal really doesn’t have to be what you’d normally expect. Could it be to help more people or help specific people, rather than get a promotion or drop a dress size? Would that create a fire in your belly that pushed you to achieve your goal?

You can of course have a mixture of goals and I’m not suggesting becoming Mother Theresa here, but thinking beyond the norm of New Years Resolutions could help you find something your truly passionate about.

I’m pretty confident one of Lauren’s goals is helping more people this year (I’m sure she has others). You can help her teach more people by checking out her Instagram here, and if you do Combat do check out her technique videos!

Lauren’s Instagram

Live PT vs. Online PT

So you have decided you need a PT.

Time was that meant going to your local gym, now though there are other options as more and more PTs offer online training too.

So which should you pick? This is my opinion on the pros and cons of live v online PT (note I do a bit of both so perhaps that makes me biased, perhaps more objective I don’t know!)

Live PT

Pros

– If you’re new to training a PT with you as you train will help build your confidence

– They can review and correct your technique

– They can keep you motivated

-Making an appointment with someone makes you get to the gym

Cons

– Expense – you are paying for an hour of that persons time, if you want to do that three times a week that’s going to cost a bit

– If you have experience in the gym you may not always need someone with you

– You have to fit training around both your schedules so it’s not particularly flexible

– You are limited in options as you need to train where the PT works

Online PT

Pros

– If you are confident in the gym it provides you the coaching and guidance you need without someone watching over you – you can still get feedback on lifts, advice

– Complete flexibility as to when you train

– Often cheaper than live PT

– Can be completely tailored to you – giving you as much or as little support as you desire

-Allows you to pick a coach from anywhere and train anywhere

Cons

– If you aren’t sure about training this option can be harder (although not impossible with many coaches offering videos etc for guidance)

– You need to motivate yourself to get to the gym and train and be honest about what you are doing.

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