Tribal Gathering Manchester 01.06.19

On Saturday I went to Les Mills Tribal Gathering in Manchester.

This is an opportunity for instructors to try out the new releases and catch up with one another, and this one was a bit special because the Programme Director for Body Pump and RPM, Glen, flew over from New Zealand to teach.

It’s a long day- I was up at 6.00 am and got to bed at 3.30 am the next day!

Below is a 5 minute video to give you an idea of what a day at a Tribal Gathering is like!

P.s. I am not a good camera woman but I thought this would be more interesting than me writing about it!

This Person Can

Due to a new partnership with Les Mills I’ve seen lots about the ‘THIS GIRL CAN’ campaign this week.

Encouraging more people to take part in sport / exercise, encouraging people to exercise regardless of their hang ups and celebrating the fact that a variety of body shapes and sizes can be fit and healthy – all a tick for me.

Using the word girl as opposed to woman – issue for me, somehow I can’t ever see a This Boy Can campaign being conceived in any boardroom out there.

That being said there are lots of PEOPLE who for various reasons don’t exercise, who could benefit from the encouragement of such a campaign.

Below are my tips for anyone looking to start exercising.

Let’s call it my THIS PERSON CAN Tips:

Pick something you enjoy doing – Don’t enjoy running? Try swimming, dancing, cycling, yoga, classes, netball, football, rugby. If you enjoy doing it you are more likely to stick to it.
Wear something comfy – You don’t need to spend lots on new gym gear or trainers. Just wear something you feel comfortable in and allows you to move. If you need to buy some gym kit to get started Primark and Sports Direct are great places to look for cost effective kit.
Don’t be afraid to ask for / accept help- Join a team or class there will be a coach or instructor to guide you, join a gym and you will probably be entitled to an induction / plan as part of your membership. Instructors and coaches are there to help (and want to) so accept the help offered to help you as you get started.
You don’t need to be an expert – If you lift enough to challenge you it doesn’t matter if it isn’t what you consider ‘heavy’, if you sweat in a class it doesn’t matter if you’re a bit off the beat, if you walk for bits during a run that’s alright, if you join a team and aren’t brilliant that’s fine. You don’t have to be brilliant at something to enjoy it or keep doing it.
Females can lift / Males can do Zumba- There is no such things as gender suitable training so move as you see fit and do not worry about how this is perceived. Generally the fitness world is less judgmental than people tend to imagine, everyone started somewhere so you will find most people to be supportive of others efforts.

Why I Love Group Exercise

I’m a fan of Group Exercise, it was how I first ‘got into’ the gym and I now teach 8+ classes myself a week. I think Group Exercise actually works really well, and I don’t just mean classes – team sports, running clubs – I believe all the ways that people can train with others can have a beneficial effect on people.

It can help you get started – Going into the gym alone at first can be daunting when you have no idea where to start. A class or a running programme like Couch to 5k provides structure and allows you to get moving in a way you can be confident is safe and effective.
It keeps you committed – Signing up to a class or joining a team or club where there are set days and times to attend means you are less likely to decide you’d rather go home and veg in front of the TV at the end of a long day.
It can make you work harder – A team sport encourages you to perform you best for your team mates, running as part of a club can encourage you to keep to a set pace, the music, instructor and people around you in a class can make you try as hard as you can for the whole length of the class. For many there is something about a group that makes you try harder than when you are left to your own devices in the gym.
You have a ready made exercise support network – Especially relevant when you are starting to create new habits. Your family and friends might not get your commitment to picking a spin class over a Netflix binge at first, the other people in that class will, making all the difference in you not feeling like some kind of freak! And if you ever aren’t sure about something there’s a whole group of people who might be able to help, in particular, you will also have an instructor or coach who has the knowledge to help you improve at whatever you have chosen to do.
It’s social – You will make friends at a club or in a class. You get to meet people from different backgrounds and get to know people outside of your normal work / social circle. This in itself will make sticking to your exercise plans easier.
It can increase your confidence – The group environment and having an instructor or coach to hand can give you the confidence to try new tings, maybe adding a new type of class to your week or running a longer distance. All the things above can help create an environment where your confidence can grow.

I do like training in the gym by myself too but for pure enjoyment I would always pick a group exercise class as my training of choice that day.

Do you prefer to train alone or as part of a group?

First Day Back Pain

Today was my first time teaching a group exercise class for over 3 weeks.

Group Cycle.

I have trained over those thee weeks of course, but with much less intensity and frequency than normal.

Everyone in the class was in pretty much the same boat. Everyone trains several times a week and did some exercise over Christmas but took their foot off the gas for a bit and had a well deserved rest.

We all hurt during hat class today!

Physically and mentally it felt tough great to be back but definitely a shock to the system.

To be honest by next week we will all probably be back to normal and whilst classes always feel hard we won’t feel like we did today (basically we all were pretty much ready to stop by the half way point!), because you don’t loose your fitness with a three week recovery.

My point.

If you are a regular class / gym goer heading back after the Christmas break don’t stress. A break (whether it was total or a reduction to your normal routine) is good for you every now and then. It can reignite your enjoyment and let your body recover and whilst the first couple of sessions back might feel hard ultimately performance can improve when you allow yourself adequate recovery time. We all had a laugh today about how knackered e felt and adjusted our intensity to alow us to get the session done.

If you are new. Hopefully what I’ve just said above will help you relax. Those people you see in classes or the gym who know what they are doing – I can almost guarantee they will be struggling to get back to it after Christmas – so if you are exhausted 10 minutes into a class that’s ok – at this time of year you are honestly not on your own with that – even the instructors are feeling the same as you!

The other good bit of news is that just as getting back into the swing of things happens quicker than you think it will, so can starting to feel results when you first start. Of course I am not suggesting that you’ll reach your goal within weeks – it does not work like that but will the things that at first make you feel impossible start to feel a bit more manageable within a few weeks? With a consistent approach yes.

To everyone coming back to classes / gym sessions / their normal routine this week do not beat yourself up about taking that break or feeling more knackered than normal in the first few sessions.

What to Expect from a Spin Class – Reblog

A blog from back in April last year but hopefully still useful for anyone thinking of starting these classes in 2019.

Group Cycle, often known as spin. There are other variations such as Les Millls RPM too.

One of the most inclusive classes in a gym.

Also the one that in my experience people are most scared to try.

I can see why- it looks tough (for good reason – it is) and everyone looks like they know what they’re doing (they don’t, honest) and it looks technical (you have to set up a bike – this was my biggest fear at first).

So if you’ve ever wondered about trying a class but aren’t sure if it’s for you here’s the low down (from my perspective) for first timers on how to get the most out of the class.

Everyone is welcome- all fitness levels. Yes it will be hard but you really can go at your own pace
Every instructor’s class is different. So if you don’t like mine try someone elses – there will be a style you like / format you enjoy / class with music you love out there- shop around! I sometimes teach rides where we work along to the music other times I teach HIIT style tabatta, some people do races and competitions. I won’t be offended if you try my class then I see you at someone elses next week!
One thing to note, trade marked classes such as Les Mills RPM will be similar in every gym / with every instructor. They are pre- choreographed and so you will always get the same format – even if you go to a class in a different country. This really suits some people, especially if you like routine.
Get there 10 minutes early and say hi to the instructor. Tell them you are new, tell them you are nervous. They will be nice, they will look out for you and they will show you how to set up your bike.
There will normally be modifications or different levels you can work at and the instructor will always offer these different options throughout the class- take the ones that suit you. Never tell yourself you are doing the easy option. They are just different and people take different options for all sorts of different reasons.
Put some resistance on the bike – going too light sounds like a good idea (especially when you feel like you are going to die half way through!) but it will mean you bounce – this will hurt your bottom, believe me. After my first class I walked like a cowboy for a week.
Always make sure your feet are strapped in – loose straps are dangerous. Dangerous is bad.
There is normally a brake on the resistance button. Normally by pressing down on it you can stop the feet dead. It’s useful to remember just in case! The instructor will tell you about the bike if you introduce yourself at the start.
Don’t be afraid to add resistance when asked to. If you add too much you can always take it off. You’re there to get fitter – challenging yourself is the way to do this. Noone will laugh if you get stuck!
Take water – you will sweat, you will get thirsty.
Maybe take a towel- I refer you back to the sweat!
Taking recoveries is fine. You are meant to work hard- if you push so hard you need to take a moment then well done. The instructor won’t shout at you – just sit on the bike, keep the legs spinning and come back in when you are ready.
When you are new it can seem like everyone else is faster and fitter than you. Remember they may have been doing this a long time and have conditioned themselves to last the full class. They will not have been like that in their first class so don’t beat yourself up. Try your best, try and enjoy it and just focus on giving your best effort. Nobody is there to compete with anyone else so just work at a level right for you. Nobody is going to judge you.
Cycle classes are meant to be hard- the great thing is as you get fitter you can go faster and heavier so it stays effective and never gets to the point it feels ‘easy’
Above all Group exercise is meant to be fun so relax and smile – the music and other people make it more interesting than just sitting on a bike in the gym!

Ten ways to get ‘fitter’ in 2019

Work out how many calories you burn a day on average and eat this many (to maintain weight) or 20% less (to reduce weight)
Swap one of your sugary snacks with a healthier replacement (e.g. a piece of fruit) each day. And yes I know fruit has some sugar in it but a banana over a Mars Bar will help you cut calories and provide less of a post sugar slump.
Stop having cheat meals. Cheat meals create a restriction / binge / food as a reward mindset. Eat whatever you want whenever you want within reason without viewing food as good and bad.
Eat protein. Aim to eat 1g of protein per kg of body weight. Will help you feel satisfied without overeating.
Drink at least 0.033 litres water per kg of your body weight each day (so if you weight 60kg drink two litres a day). Fat loss, performance – hydration is so important to your health.
Don’t exercise at all at the moment? Aim to complete a 30 minute session every week for a month, two 30 minutes sessions a week the next month and three 30 minutes sessions the following month. Boom = Exercise habit created.
Increase your NEAT. However much you exercise aim to increase your non exercise movement by at least 10% each day (i.e. walk more)
Get more sleep. Enough sleep every night will help with weight loss, stress, energy levels.
Learn something new. Want to learn to do a handstand, swim, play netball? Practicing towards mastering a skill will get you moving without exercise being the main goal itself.
Set yourself a challenge. Run in a race, do a Tough Mudder, compete in a swimathon. Setting a challenge can give you the incentive to get to your training sessions and maintain focus.

“SMART START” What the new person needs to know – Group Exercise

Nobody will be looking at you. You will find that everyone in classes will be focusing on themselves so you don’t need to be self conscious about what you are doing.
It doesn’t matter if you have two left feet. If you are moving you will burn calories even if you go in the wrong direction or use the wrong foot first.
You don’t have to do the whole class first time. If you aren’t sure you can do the whole class straight away speak to the instructor – we will be happy for you to give it a try and leave after a few tracks if that feels right for you – you can keep building up how you long you stay for over a few weeks. Some exercise programmes have specific plans in place for this (for instance Les Mills have SMART START where you can build up how much of a class you do over a few weeks / classes)
Classes tend to look more intimidating than they really are. If you look in on a class it will look like everyone is super fit and coordinated which can put some people off giving them a go. In reality everyone works to their own fitness levels, limitations and for their own reasons so there is no set standard of fitness or ability required.
There are always options. You don’t have to jump or run or do any particular exercise that you are not comfortable doing – the instructor will always give you alternatives and they will not make the class any less effective or less of a workout if you take them.
Try to arrive early. Just five or ten minutes will do. That gives you time to get set up and speak to the instructor without rushing or getting stressed – this is especially important if it’s a Group Cycle class or Body Pump class (or any other class which requires equipment) as having the equipment set up right here can make the class a lot more enjoyable.
Tell the instructor you are new. We try and look out for new faces but we don’t always manage to pick out everyone new in a busy class. When we know you are new to the class we can make sure you are set up, know what to expect, check for anything we might need to know to make sure we offer particular options that might help you.
Class goers tend to be friendly. Everyone remembers the first class they went to and you’ll find people will be happy to help you set up or give you a hand during class if you need one and the instructor isn’t close by (still go introduce yourself to us though!). If your nervous just give someone a smile or a hello and they will more than likely start chatting.
Take water. You will need it!
Have fun. My favourite thing about group exercise is that an hour moving to music goes so much quicker than an hour in the gym. Don’t worry about how good you are at what you are doing, have fun a do what you can and hopefully you’ll find that you soon see results without feeling like exercise is a chore.

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

Gym to Office: A Packing Guide

What To Pack:

Gym bag – Small gym bags are cute. They are also impractical for the gym to office routine and will end up frustrating you. Pick something big enough to allow you to carry a winter outfit and boots as its better for it to be a bit roomier in summer than too small in winter. It’s a plus if they have a section for trainers / wet towels.
Towel: Ideally a microfiber one as they take up less room, are light weight and quick drying (can also be used multiple mornings before they need washing). Most common thing to be forgotten – emergency tip: use your gym kit as a makeshift towel when this happens!
Shower gel, Shampoo (2 in 1 with conditioner if you can) and deodorant. miniatures are expensive and don’t last long so just take full size ones. Keep them in a toiletries bag though because a leaking shampoo bottle is never fun.
Other toiletries – These will depend on what’s a non negotiable in your morning routine. I’m pretty minimal which helps from both a packing and getting ready with speed point of view but you may need moisturiser, hair spray etc. Remember though, the less you use the less you need to carry.
Hair brush. Mine is foldable to save space.
Hairdryer / straighteners. Now I don’t dry or straighten my hair as it’s naturally straight so I don’t need to. You may have a gym that has these in the changing room anyway. If you ned to use these products and the gym doesn’t have them consider getting travel sized versions to assist with packing.
Underwear. Second most common thing to be forgotten. It’s never fun going commando to work or wearing a sweaty sports bra (ladies) so just try not to!
Work clothes. You may or may not have a choice what you wear to work. If you can choose go for things that don’t easily crease.
Make up – Pack what you need for that day and no more. It helps save time getting ready and space.
Shoes – Third most common thing to forget. Some pro packers I know keep a spare pair in work for such occasions!