New To Body Combat?

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

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

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

  • It might sound obvious but tell the instructor you are new at the start- it will help you feel relaxed and they will be able to make sure you’re ok throughout the class and will make sure you have a good first experience.
  • There are three formats of the class- an hour class (10 tracks so sometimes it will be shorter as the length of a track can vary depending on intensity), a 45 minute class and a 30 minute class. The tracks in the shorter (express) versions are selected to still ensure you get maximum benefits from the class despite the shorter time frame.
  • Body Combat is mixed martial arts inspired. You will experience tracks based on a variety of martial arts throughout the class as well as incorporating some MMA (Mixed Martial Arts) training.
  • Don’t worry it’s non – contact. You will be punching and kicking an imaginary opponent or bag (so the air really!)
  • You don’t need any equipment – just you, your gym kit and trainers (and some water!)
  • The moves are choreographed to the music but don’t worry if you aren’t great at following a beat at first- you will still be getting your heart rate up even if you don’t get every combination of moves straight away. Following the music and combinations will get easier and when you do nail that combo to the beat you feel amazing!
  • You are mirroring the instructor’s movements. If they say right foot forward, they will put their left foot forward so if you imagine they are your reflection in a mirror and mirror their moves you will find you are soon putting your right foot forward without even having to think about it! Don’t worry if you new to group exercise we know this takes time to get used to!
  • Once they press play the instructor will generally not pause the music unless you need time to grab a mat. This is to keep the heart rate and intensity of the workout high. That doesn’t mean you can’t take a break if you need one- listen to your own body – the instructor won’t mind, just come back in when you are ready.
  • It is a tough cardio workout. You are going to burn calories. You will get out of breath- that’s ok it’s why you are there. If you need to take a break take one, grab some water and come back in when you are ready.
  • There are always opportunities to work within your own personal limits. The instructor will give different options throughout the workout to either dial the intensity up or down. So if you don’t want to jump there will always be a move you can do instead that doesn’t involve jumping but still provides lots of benefit. Equally the instructor will be able to guide you in how to improve a move to increase the intensity if you are ready to challenge yourself a bit more.
  • If you are new there is something called Smart Start. Effectively it means you are allowed to stay for a few tracks. When you feel like you have done enough you can leave (make sure you stretch before you leave the gym!) then each time you try the class, see if you can stay for one extra track until you can do the whole class. New exercise classes can be tough, we know that, but you don’t need to be put off from trying them because you aren’t sure you are ready for a full class yet.
  • There is a lot of terminology that may be unfamiliar – jab cross, uppercut, hook, roundhouse kick etc. It might take a while to remember what each move is but don’t worry you can watch the instructor throughout and over time you will start to take on board what each strike is so you can react quickly to cues.
  • When you strike imagine your opponent is your height! The instructor will tell you which body part to aim for with each strike – if you imagine the opponent is your height you will get the most effective workout. Possible.
  • It doesn’t matter if you can’t get your leg to head height when you kick (I certainly can’t!)! You will probably find as you attend more often your kicks will get higher, but the range of your kick will have a lot to do with your flexibility so don’t worry if you can’t kick as high as the person next to you – work within your own range of movement and just challenge yourself to kick a bit higher as time goes on.
  • If you have done martial arts training some of the moves may feel ‘wrong’. Some of the moves in Body Combat are modified to ensure they are safe and effective for a group exercise environment. It’s a martial arts inspired class – not a martial arts class.
  • Combat is an amazing core class. All the moves involve massive work through your core and your instructor will coach you how to effectively work the core throughout the class. So as well as burning lots of calories and increasing your CV fitness you will also find the workout does great things for your waist.
  • If you have a question about a move, go and chat to the instructor at the end of the class. We generally love talking to people and want you to get the most out of the class. If you aren’t sure if you are feeling a move ‘in the right place’ ask and we can spend a few minutes on your technique to ensure the following week you are confident you are getting the most out of that move / track / strike / kick.
  • Instructors get a new track list every three months- at which point they will teach this in it’s entirety for around 6 weeks. After that they will ‘mix’ older tracks into a playlist to keep it interesting for you and keep challenging your fitness levels until they get their next playlist. In other words – you won’t ever get bored.
  • Finally- it’s an exercise class and it’s meant to be fun. Don’t worry if you struggle with a move or aren’t great at certain kick- ultimately it’s all about moving and having fun whilst doing it so try not to take yourself too seriously.

Scoring an Own Goal?

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

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

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

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

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

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

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

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

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

 

 

 

5 Reasons Group Ex Instructors should consider signing up to Jump 4.2

Hello!

So today’s blog is actually a video. If you follow my blog you know I’ve been blogging about my progress on the fitness nutrition and mindset programme Jump 4.2. This is a bit of a follow up to that where I explain 5 reasons why any group ex instructors or regular participants who train a lot but aren’t getting the results they want should consider doing Jump.

I’m not your traditional advert for a fitness programme. I haven’t had a massive physical transformation in 8 weeks – I haven’t developed a six-pack. What I have gained from working with Ricky is a healthy relationship with food, my training and my own head. I can have weeks where I eat too much and don’t train of course, but now I can deal with them – they don’t derail my progress or make me feel like I need to start again. I know what I can achieve if I want to get super lean, equally I know where my happy place is where I’m fit, healthy and able to enjoy life.

I think that’s what most of us really want. Most of us don’t want to give up cake and cocktails or spend hours in the gym in exchange for abs- we just want to feel good whilst still enjoying our favourite indulgences. If that’s you then I’m the proof that Jump 4.2 works – I’m the most boring yet honest advertisement going!

The last intake in 2019 opens on 1st September. If you are interested and have any questions you can contact me on instagram DM @heather.sherwood or Ricky Long @rickylong42 or @jump4.2.

I have a couple of discount codes for 15% off – if you would like to sign up with a discount drop me a message.

Anyway – here’s my video!

Jump 4.2 Video

New to Body Pump? Tips!

New to Body Pump?

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

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

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

60 minutes

  1. Warm up
  2. Squats
  3. Chest
  4. Back
  5. Triceps
  6. Biceps
  7. Lunges
  8. Shoulders
  9. Core
  10. Cool down

45 minutes 

  1. Warm up
  2. Squats
  3. Chest
  4. Back
  5. Lunges OR Tricep / Bicep Combo
  6. Shoulders OR Lunges / Shoulders Combo
  7. Core
  8. Cool down

30 minutes

  • Warm up
  • Squats
  • Chest
  • Back
  • Core

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

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

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

Jump 4.2 – Week 8

I’ve been AWOL for the last week, rather busy between a mixture of work and personal stuff, and I started writing this blog last Thursday but then never got round to finishing it.  I could have finished it if I’m honest, it’s just that in the grand scheme of things a few other things were more urgent.

So I guess that’s the lesson for me on week 8 of Jump 4.2; time management, priorities and allowing things to slide occasionally.

As a PA / administrator I would like to say I am pretty organised and hitting deadlines is vital for me to be good at my job, this blog would suggest otherwise perhaps, BUT another thing that is vital is knowing how to prioritise your work and getting the most important things done first.

A heavy workload last week, along with a spa afternoon booked in and mum mum visiting for the weekend meant I was a bit limited on time to do things I enjoy but aren’t money earners (like this blog) or non negotiable appointments (my mum, the spa).  So I accepted that some things I wanted to get done but which weren’t essential needed to be put on the back burner.

The thing is (and we all do it) it is easy to get caught up in the tasks we enjoy or feel comfortable with, but sometimes we need to be strict with our own time management to be more productive and serve our self the best we can.  Your priorities will constantly evolve so just being aware of what you need to do compared to what you’d do in a ideal world is the best thing you can do to stay organised.

By organised I actually mean sane.  When you don’t feel on top of your to do list (at work or at home) it’s difficult to feel good within yourself as stress levels rise and self care may begin to slip.  Can you always be on top of your to do list though?  Unless your superwoman/man probably not.  So as much as planning and sticking to your plan is important, part of time management in itself is knowing when to put something on the back burner for a bit, so you can get the important stuff done and feel positive rather than like a failure.

So what did I do in week 8 of Jump?  Well I stayed aware of my calorie intake even though I wasn’t actively aiming for a deficit, I stuck to lots of positive habits most days, I barely trained but decided around Wednesday that I’d accept that because I was actually a bit tired and felt like I needed a rest.  Oh and I had a massage!  That’s not sticking to Jump 100% but it’s not a bad week either.

What I’ve learnt over the eight weeks is more important than what I’ve done this last week.  What I have learnt is to be a bit more pragmatic about my diet and training.  Accept I’m in control of it, but it will still never be perfect because I’m an average person who will have social occasions to go to and days when I want ice cream for breakfast.  The key is to acknowledge that for every few ‘good’ days there might be some ‘bad’ days, yet one bad day doesn’t ruin a week that has otherwise been positive.  In training your mind to accept this you allow yourself the freedom to improve your training and nutrition rather than staying trapped in a never ending cycle of assuming you need perfection to achieve results.

So your training and nutrition is much like your to do list, sometimes you need to adjust your expectations and be flexible with timescales and actions to keep yourself sane, it doesn’t mean you’re doing badly just that your managing your time and your priorities appropriately.

Two things to finish:

  1. If you are a group exercise instructor or do a lot of group exercise classes as a a participant and would like to know more about Jump 4.2 drop me a message, I can answer any queries and maybe even help with a discount….
  2. Because I think it ties in well below is a link to my productivity planner which I designed to help you stay focused when you feel like things are getting on top of you.  If you are struggling to stay focused try using his for a few days to keep you on track (p.s. this is a day organiser not a fitness organsier).

Link To Productivity Planner

 

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.

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!