When you think about working your core, undoubtedly you think floor work, well here’s a session to try that will make you think again. When you are standing up you are using your core, adding in some of these exercises means you engage more muscles, the floor keeps you stable, when you are on your feet you have to use more stabilising muscles, not only helping you work the core but balance work too. Add some of these into your weekly workouts.https://www.wellandgood.com/good-sweat/standing-ab-exercises/
I love HIIT – high intensity sessions, they get the job done and quickly. This session is focused on core work so could be done alone or added to your other workouts, maybe a cycle, swim, run or weights session. By mixing up your workouts it not only keeps them interesting but also makes your body work harder because it doesn’t know what to expect. if you get high intensity training right, you will also burn calories long after the workout. Win win!
It can be hard getting back into fitness post holiday season. Here’s a great starting point.
Even if you have kept up your training, you may still be feeling a little Christmas full, so how about starting with some core work, something you can do wherever you are. Try this workout out to get you started.
January is here, the Christmas decorations are down and the days are grey. So why do we pick this time of year to put pressure on ourselves to be better, work harder, make resolutions or give up something. So this year I am doing what I did last year – a challenge a month, but this year, if I don’t do one a month, I am not going to beat myself up. No pressure.
I am fortunate perhaps that my job encourages a fit and healthy lifestyle (though I am writing this eating chocolate), no one is perfect. I work out regularly, I eat well most of the time, I don’t drink that much and have never smoked. Not because I think that makes me be better than others but because smoking, eating pastries or most other beige food or drinking every week has never appealed to me. I love chocolate coins…..I have probably eaten my bodyweight in them, I have had nights out with plenty of drink and I have enjoyed all the Christmas food, it’s called balance. Now it’s January and I will get back into my usual routine.
My January challenge is to get my physio exercises done each week. I didn’t fit them in as much as I should have done over the Christmas period. I want to improve my ankle mobility so I have to do them! But that is my only challenge, if you are just getting back into (or starting a new) gym programme, here are a few tip to get you started.
And if you are thinking about dieting – here’s an interesting feature I saw which might help anyone thinking about being too strict.
If you aren’t working between Christmas and the New Year, but don’t have time for a gym visit, this at home workout might be just what you need. A 20-minute workout focused on cardio and some core.
Take some time out, enjoy the festivities – however you choose to celebrate them – and give yourself a pat on the back if you have managed to get through December with all the shopping, parties, work and whatever else you have had going on as well as completing the fitness challenge!
If you haven’t – well there’s always January!
Think about what you have achieved over the last year, I have gone on courses, taken on new classes and clients and started figuring out what I want to do the next couple of years so I can progress my business, while also keeping a work/life balance that makes me happy.
HIIT with a difference. This time it’s about strength work. If you can get into the gym for some time out this workout might be just what you need. It’s less about speed and more about tempo, with good form. Still a short workout, so won’t take much time!
A quick workout to get you through the party season. Not actually HIIT but a speedy session that won’t take more than half an hour. If you have a band and some sort of weight – cans/water bottles, you can do this at home. Give it a go couple of times this week.
As we get closer to Christmas it gets harder to fit everything in, but keeping fit over the festive time is more beneficial for us all. Apart from keeping extra weight off, regular exercise is good for our mental health – for some this time of year is really stressful, setting aside time for a workout – however short – will help refocus the mind.
But, fitting in a workout can be tricky, so that is why HIIT workouts can be helpful. This running HIIT plan can be done in a gym or out in a park, I like Fartlek training – random speed/duration. Give it a go!
And if running doesn’t appeal you could always try this 30-day challenge.
It’s party season, there are not enough hours in the day, so how do you fit in any kind of workout? Well how about intervals – it doesn’t have to be crazy High intensity (HIIT) sessions, but you can build up to it, just work at a level that feels more intense than usual even for 10 minutes, not only will you feel good, but it will help keep you in shape over the festive time.
Here’s a 30-day challenge you could try, don’t worry if you can’t complete every workout, try to fit in 2-3 a week increasing intensity or time as you feel it gets easier. Don’t overdo it, enjoy the parties and fun times the festive season offers but try to keep in a little exercise over the month.
I intend to add in 2 HIIT sessions a week, in addition to my weights sessions and lower intensity cardio sessions (like swimming). Keeping it varied and fun. I’ll post more ideas here during the month.
You may or may not like HIIT, but you can adapt this 30-day challenge to make it less intense, 2-3 sessions a week would keep up your fitness over the busy time. Slowly increase your intensity or the length of the sessions as you feel it gets easier.
See how I get on with my December challenge here.
If this isn’t quite for you yet, try variations such as holding a weight in both hands in front of you. Add this into your basic squat or lunge.
We all have a wall somewhere….. So why not use it for more than just a place for hanging pictures and try this workout. Some of the exercises can be done in a simpler form if the wall makes them too tricky. Make sure you have mastered the basics before add these in for a bit of variety!
At the midway point of this challenge, I don’t think I am quite doing it as well as I have the others, but I went on a great course for functional movement, which gave me a good workout. I have done about 3 weight workouts a week so far.
In the past few months (before a break), I worked on a traditional split workout each week, this month I am keeping it a bit more fluid. I definitely want to add in some more of the functional movements we did (when I have recovered), and as well as heavier lifts I want to get more band work in You can try it too with this workout.
Always keep an eye on technique even with body weight or band work – a small mistake could cause an injury, and with the party season soon to be on us, that is the last thing you want to deal with.
Add to your basic workout with a band. The best thing about this piece of kit is that it doesn’t take up much room and it doesn’t have to cost much either. The band enables you to strengthen muscles without adding in to much resistance, ideal if you are a beginner, if you need to work on any imbalances or your technique, which will enable you to progress safely to heavier weights. Add a band to your sessions!
October challenge was great, I swam, ran and cycled (spinning classes) every week and I really enjoyed it. I am planning on keeping this routine up as it offers a balance of high and low intensity workouts that can fit in around my next challenge.
November, is going to be the month of getting back into weights. I love weight training, from body weight or bands to free weights and machines, there is a workout style to suit everyone. Mixing up heavier weight sessions with body weight or band sessions means you can train each muscle group more than once a week, working on technique and any problem or imbalances.
My November challenge is to get back into my weight training, why don’t you try this to get you started? Nail some of these basic exercises and you can build on your training as the weeks go by.
September challenge ended a week early with over 400 lengths completed (10km). I celebrated with a hair cut and colour! And then decided my next challenge would combine the last two and add in a little extra.
So for October, I am completing a triathlon a week – not that impressive, I am not actually doing a triathlon but each week I will complete a swim, run and a spinning class (or two). Last week I swam 1km, ran 5km and did two spinning classes. It’s a good way of getting cardio done, challenging my body differently and keeping me motivated with the variety.
But that is not the only challenge, I decided to add in some brain work! Each week I am completing a personal development tutorial – these are included in my CPD points which are required to keep my registration as a trainer. They are also very interesting as they aren’t all fitness based, they over business, marketing and coaching among other things.
So two more months to go – not decided those challenges yet!
So August was a tough challenge, I completed it, but with illness, family commitments, work, plus weight training sessions and teaching classes, running 40 miles over the month was a real challenge. I did enjoy it, most of the time. I plan to keep on running just not as many times a week!
So moving on to September I decided to keep it lighter, with swimming, 400 lengths over the month. I have done my first 40, slowly! I hope a couple of good swims a week will get my challenge done while also giving me a chance to keep up my weights sessions and a run or two. And of course some rest too!
Watch this space…..
So June challenge was about core work, mostly did it, but I found it hard to keep at the mobility/stretching stuff so that needs working on! We all have something that just doesn’t come to us as naturally as other things. All that means is I need to focus on it a bit more.
Headed into July I decided not to have a strict challenge or resolution, but to take stock of what I have done so far and try to set up a routine that works for me. I’ve increased my water intake, trying to keep up fruit and veg – just not as strictly, there are good days and not so good days! I have got into running again, even going out to the park, which has been a psychological barrier for me and I have got back into my structured weight training session. Swimming is on the cards but not so keen during school holidays.
Heading into August I have decided to up my running to 40 miles throughout August. And a bit of swimming when I can.
Successfully completed my challenge or resolution for May – having done little or no running for a long time, I set myself the task of running a marathon throughout the month of May.
First few days were fairly easy at 1 mile at a time, then, work and other stuff took over and I wasn’t able to do every day so I upped my runs to 2 miles every couple of days. It was good to note I could do them and not feel sore after! I even did a 3 mile run, only once, but it showed me I could easily add in a bit of running to my weekly routines. Marathon completed. So what next….
I have been undecided about my June challenge, I know I need to work more on my mobility/stretching, so I think June will be about dedicated core/mobility sessions, fitting in 3 a week seems achievable and any extra will be a good bonus. Here goes….
Every month I am setting up a new challenge for myself, I read about this idea on twitter – someone said they would do monthly resolutions instead of trying to stick to one resolution for a year. It inspired me to do the same. So far I have.. attended a new class (Barre – love it – still going), gave up chocolate (have eaten a bit now but still mostly chocolate free!), swam twice a week (haven’t done so much but still going), upped my fruit and veg to 8-10 portions a day (not as hard as you think, will keep this up).
So onto May, I saw lots of running challenges, I used to love running, I got concussion during the the time I was training for a half marathon. Needless to say I never did it, recovery was slow and psychologically running has been a big barrier for me ever since. This month I am running a marathon over a month, so a mile a day with a few days off. So far I am on target! It’s tricky trying to keep up all my training sessions – weight, swim, Barre, Pilates, dance classes plus fitting in work, clients, classes and all the planning needed, but it feels so good to achieve each goal or challenge.
Next up June, half way through my year of challenges…..
So it’s been a few months and I have succeeded in my monthly resolutions or challenges, I am already into my plans for April and May, more on that another time. Here is what I have been up to.
January – successful tried out Barre class and now attending most weeks. I really enjoy the slow small moves we do, a very different style to my usual workouts, which challenges me with balance. Highly recommend trying this out to anyone who is looking for something low impact and quite calming.
February – I decided to give up chocolate. I did Dechox, an initiative set up by The British Heart Foundation. I thought it was going to be tough and that I would count down my days until I could eat it again. Yet I haven’t. I have in the last week had a couple of things with chocolate on/in them but not bars of chocolate – even though I have been given some. It just shows how putting your mind to something can really achieve results. I feel good for not using it as a quick fix between classes when I am tired. I sleep better and I don’t really miss it. I am sure I will eat some over Easter, but only if I really want it!
Moving in March – I went back to a fitness challenge, I enjoy swimming when I get on with it, but I slipped out of the habit and kept saying to myself I didn’t have time. So, I made time, twice a week for the month. I have been swimming about half a mile each time and really enjoying the calming benefits of swimming. It has always been my go to exercise when I am stressed. I must keep it up – probably not twice a week every week, but I intend to keep it as part of my overall fitness plan.
And here we are starting April. I decided to go back to dietary choices this month, my aim is to eat 8-10 portions of fruit/veg a day. I have been reading up more on the benefit of eating more than the 5 a day we are often quoted. The governing bodies chose 5 because they thought this sounded more achievable rather than the ideal 7-10 portions. So i thought I would try to reach the higher goal to see how hard it would be. So here goes….
Lets get June off to a good start with this challenge. All bodyweight exercises so you can do this without worrying about the gym.
Combine strength with high intensity training and you have a workout to get you stronger and fitter in no time. Concentrate on technique before you start blasting through the workout to ensure you avoid injury!
This little ab blast can be done anywhere, with no equipment, when time is not on your side. Ideally you will do this as part of your workout routine, but if you don’t have one just get started with this.
Skipping is great fun, reminds us of our childhood, except skipping seemed easier then! This is a great workout which also includes some strength moves. If in doubt, just skip, there are variations that might be too tricky, so just keep it simple and add in the more complicated moves as you are able to.
This is a great workout if you want to avoid jumping or any impact on the knee. Combining standard circuit moves such as tricep dips, planks and boxing drills, this will keep you working hard but is kind on the joints. Give it a go!
See May in with a strong high intensity cardio challenge. Make sure you warm up before and that you stretch after. If you haven’t done any workouts like this before then take it steady and build it up. High intensity training is amazing but it’s not for those new to exercise, always listen to your body. Enjoy!
Five minutes fitness test – give it a try, then repeat it again in a few weeks to see how you have improved!
This is a great, simple, core workout, that can be done anywhere, it just needs you and some time. Slow controlled movements should help you feel calm while working your core.
This workout will get your glutes really working, with some different variations on the usual glute bridge, squats and lunges. Why not give it a go….
It’s officially spring, if only the weather would play ball! So lets get ready to lose a layer or two of clothing, which may mean you need a challenge to help you feel ready for showing a little more flesh than usual. Try this 30-day challenge to get into shape.
I love short workouts, easy to fit in between clients or chores but still give you a complete body workout. GIve this one a go, adjust weights as you need to and start of slowly building as your fitness improves.
One of my favourite classes to teach is Bootcamp, this plan lets you set your own version up at home, if the sun is out why not get into the garden or park with some friends – do some exercises as a team to keep motivated.
If you don’t have equipment you can adapt with what you do have to hand, skip on the spot, use bottles of water, cans or anything you can hold onto with some weight in. Or change up the exercises – squats, moutain climbers, planks with shoulder taps… there are endless options.
I enjoy a core workout, the whole core that is – back and abs are really important as they hold you upright and back pain is so debilitating so make sure you look after yours by strengthening it. This workout can get you started…
Here’s a four week plan to get you into weight training and feeling stronger, week by week you will increase your efforts, and by the end of March you will notice some changes and hopefully will be loving your weights sessions if you’re not already.
This circuit can be done at home or at the gym, depending on what fits into your life! Give it a go as part of your weekly routine.
Strong glutes are important for everyday life and for developing your strength and power in training – whether that is for running a 5k or a marathon, a triathlon, a hike or achieving a personal best in the weights room. Poor activation of these muscles could cause other problems such as over using hamstring or lower back muscles. Try this simple workout to get started or improve technique and strength.
If you want to get your cardio, strength & core done in one workout, this circuit could be for you. Build up as you feel able, increasing weights and duration/repetitions as you start finding it easier. Working out should be fun and leave you feeling worked but not wrung out! Enjoy…
Not for the faint-hearted,,, here’s a 30 day burpee challenge to see you through February. Work at your own pace, that may mean walking through the burpees initially. Work up to all the reps and variations. Enjoy!
Here’s a simple but tough little circuit to get you going. Give it a try….
This core workout can be done four times a week, add it into your cardio sessions and get a stronger core (back and abs). No equipment needed, just your motivation. Give it a go.
Get your heart rate up with this little circuit, no equipment required which makes it handy for home, park, hotel or gym. Add it into your weekly routine or make it your new one for a few weeks.
I am a huge Jillian Michaels fan and I thought this post on how to lose the last 10 pounds, with a simple circuit to follow, would be a good idea for January. Losing the excess holiday weight and getting your fitness back on track can be tough, so have a read of these simple tips and try out the circuit. Add it into your regular cardio (you are doing cardio?), not hours, but a few good workouts a week should help those pounds drop off.
Keep going when you get demotivated. It’s just a bad day, we all have them! Don’t dwell – you can achieve whatever you set your mind to
It’s going to be hard to get back to your fitness routine after Christmas and New Year celebrations, so how about starting with a simple challenge like this, working on those glutes. Add in some cardio, walking, cycling or swimming, take part in a new class or get an updated gym programme. You don’t need to spend hours a day, just aim for 3 sessions a week and tweak it until you find what works for you!
Most importantly, keep active each day – sit less, move more and that will make a lot of difference.
Happy New Year!
It’s been a full two years since I changed my career to become a fitness instructor, people told me I was brave, but I didn’t really think about it like that. It just seemed to be the right time to do it. So what have I learnt……
The first few months are scary, but I decided that I would stack shelves if I needed to make ends meet and, so far, I haven’t had to, but maybe that’s because I said yes to any opportunity that came my way. I applied (and got) a job at a local gym, the gym I had been a member of, so I had a monthly income, it started as cover and has become structured weekly shifts, I am still on a casual zero-hour contract, it works for me.
In less than a year I had regular clients (about 5), and a couple of regular weekly classes, as well as frequently covering classes. I hadn’t really thought about teaching classes, but with them and the mix of 1-2-1 helped me to build confidence. Which, made me set some goals, if I was going to do this, I needed to do more, so I decided on 5 classes a week and 10 regular clients, while keeping up gym shifts but also having some free time. I also completed my kettlebell training, First Aid renewal including AED training.
I also realised that my diploma had opened up opportunities for me that I hadn’t really thought about, exercise referral was one part, it’s ended up being my niche, a very rewarding one, meeting some fantastic people who brighten up my week.
It’s been hard work, but I end my second year, reaching my goals, which I am proud of, and now setting more for next year. But I wanted to look back on what I have learnt so far, to take a minute to be proud of the things I have achieved so far and what I hope to achieve in the next year.
I have learnt:
- that if you have faith in yourself you can achieve what you set your mind to.
- That I can do this job well, earn a living and enjoy it
- That taking opportunities when they appear can take you in a different direction – and sometimes that is for the best
I am proudest of
- Taking on classes when the idea of talking in front of groups used to scare me
- Hitting the goals I set well before deadline – it gave me faith in myself – people do want to train with me
- I passed my level 4 theory and am on my way to another new opportunity
I want to achieve:
- Completing my Level 4 Postural Stability Instructor course
- Teaching a couple more classes a week to keep varying my teaching skills
- Stop saying yes to things I really don’t want to do so I get free time to do the things I do want to do
I hope this post inspires anyone taking a leap into a new direction that even if it seems scary it can work out better than you hope. Sure, there are scary times, but if you never try then you will never know.
I start the New Year with a new class (Jan 2), and a new client lined up, which means I am heading forward to my 2018 goals and while I am excited I also know that this is a fickle business and it could all change – if it does, I will change direction and keep working hard.
Tis the season to be jolly, so instead of a very structured workout, why not try a game with your mates and won’t take hours! Fit this in over the Christmas holiday to keep some of those extra pounds at bay….
12 exercises of Christmas:
Sing on the song, on the first day 1 sit up, on the second day 2 leg raises and 1 sit up – and so on! Make it to day 12 and you’ll have burned off some of those treats.
Day 1 – sit up
Day 2 – 2 sit ups
Day 3 – 3 glute bridges
Day 4 – 4 x jump lunges
Day 5 – 5 x press ups
Day 6 – 6 x squat thrusts
Day 7 – 7 x crunches
Day 8 – 8 x jump squats
Day 9 – 9 x jacks
Day 10 – 10 x mountain climbers
Day 11 – 11 x squats
Day 12 – 12 x burpees
It will burn but it’s less than 15 minutes work even with rest! Look up technique for any you are unsure of. Take out jumping or put in an alternative exercise if you find some of these too challenging.
Merry Christmas x
While you can’t actually get fit in just 14 minutes, at this busy time, you can fit in a 14 minute workout at least once this week – maybe twice? And that will go some way to getting you fit. Give it a go!
This workout requires a bit of equipment, but it will be worth it. Give it a go!
Time is precious, at this time of year even more so, so why not add this at-home workout into your day, it will be easier to get it done if all you need is a spare few minutes – no travel to the gym and you can always break it down into parts.
The lights (and in some cases trees) are up, the party food is everywhere, so now would be a good time to get party ready. Try this simple challenge in the run up to Christmas, a little a day can make a big difference, so try to fit in this and as much activity each day as you can! Don’t forget that even Christmas shopping will burn calories and make your muscles work…
How about a quick tabata circuit to challenge yourself. Build up to the full circuit if you are new or find it hard, progress the time and moves as you can. Enjoy!
Sometimes all you need to get a bit fitter, maybe even lose a few pounds, are a pair of trainers and a path, whether that be in the park, along a river or just around the block. This walking plan can get you fit, try it with some friends – so you get a catch up at the same time, just don’t reward yourself with cake after!
This is perfect if you have limited space – you just need to get on a floor and work those glutes! Add this in to your routine, glute work is ideal for any of you who want a toned behind in that party dress, or if you are training for a marathon (walking or running). We all need strong glutes, if we don’t work them we can end up with other muscle being used and that can cause imbalances in our body – ending in possible injury. So get working those glutes!
It may seem a bit too early, but believe it or not, we are rapidly heading towards party season, so lets get party ready with this little black dress 30 day challenge.
Notice I didn’t actually use the word beginning in C and ending in mas… But if you are looking to see some results before that day, you need to get moving now! A good workout routine will also help you feel great as you head into this crazy time. Enjoy.
A simple interval based workout called Tabata. Nothing except you needed. Why not try this out at home or in the gym.
If you love kettlebells then try this workout. Not for everyone and technique is key! Make sure you ask a qualified instructor to get it right, that way you will have an effective and safe workout.
Try this workout from Men’s Health for a body boost.
Lets get working on those abs – 30 day challenge, add it into your usual workouts, don’t forget to rest too and stretch. Enjoy.
Set a timer for 20 minutes, that’s all you need, and of course your own body (and water). Try this quick circuit to give your workout a boost.
This is a great workout for that area that most of us want to work on, legs and bum – definitely my preferred workout day! Add this in to your week.
Trying to lose weight? Cutting calories? Sometimes counting calories can help – other people prefer to use portion control. Either way, cut back too far and you may find the weight doesn’t come down.
Scales are not the only measurement you should take – are you losing fat and gaining muscle? Losing inches? All this could be making you healthier without the scales moving at all.
But, if you are not seeing ANY changes at all, perhaps you should consider checking you are eating enough. Yes it may sound counter-productive, but not eating enough could be causing your body to go into starvation mode. Self preservation from times when food really was scarce meant we used to store any food we did eat as fat to ensure survival. We don’t need to do that now – there are food shops open 24/7, however our bodies still work on that system. If we don’t feed it regularly, with good nutrition, then it will store whatever it gets as fat, and it won’t let go until it has a regular food supply…..by which time you’ve stored up fat and have to work really hard to lose it!
Take a look at these signs you might not be eating enough and make changes to ensure you are looking after your body and not storing excess fat.
How about working on flexibility. It’s so important, but something (myself included) probably don’t do enough of. So here is a 10 minute session to add into your day, give it a go this week.
Yep just 5 minutes! Simple exercises you can do anywhere. Try to build up from 5 minutes to 20 for more benefits.
Push ups are tough, but there are variations – start on your knees and build up from there. It won’t take long! Just keep practicing – try this 30-day challenge!
How about a bit of a strength workout this week? Give this a go 3 x a week.
Everyone loves a squat – but sometimes the same old thing gets boring. Try out some of these variations to keep it interesting and add a challenge.
How about trying out some non-treadmill cardio workouts. Not everyone loves the treadmill….
How about getting those legs out for summer. Try this workout as part of your usual routine!
For this month I thought we would add in some cardio. Go at your own pace and build it up if you’re just starting out, for the more frequent exercisers go for the harder version of each exercise. Enjoy.
Lets get those summer abs! Try adding this to your current workout and check out the nutrition tips too. However hard you work you won’t see those muscles unless you eat right.
I love a wall sit, so thought this challenge would be perfect to work those summer legs and bum and core. to keep yourself busy how about hold some hand weights and try front raises, side raises, bicep curls. Get the benefit of working many muscle groups and seeing some good results in 30 days. Good luck!
Summer is coming, lets get those arms working so you can wear those little tops with confidence. Try this work out as part of your routine.
No gym required, just a mat and you! Sculpting moves in a workout created by Tracy Anderson.
Try out this at-home circuit! You can follow the video or just read through (and see pictures) each exercise. Give it a go as part of your workout this week.
A simple but effective workout – two different plans to keep you from getting bored. Give them a try and see how good you feel at the end of the month!
Everyone has 5 minutes! So why not use it wisely and get that toned bum for summer. Try this out as part of your at home workout plan!
If you can find 20 minutes in your day, then you can get a workout done! This workout requires only you! If you want to add some challenge to it over time then add in some dumb bells. Give it a go!
A workout you can do anywhere, all you need is a resistance band! Try different strength bands to increase the challenge.
High Intensity is not for everyone, build up to it. But if you have been doing it regularly as part of a routine, you could try this challenge out!
If you feel like you’re always doing squats and not much else, try out this lower body workout – no squats! Add a little variety to your sessions.
If the gym isn’t your thing, or you want to improve general fitness or running distance or time, why not try out this circuit. All you need is you and some steps….
Instead of going to the gym and sitting on the bike at a steady pace, why not try mixing it up with this interval workout!
I am sure most people trying to lose a few pounds have wondered why they can’t shift it. Could you change up the workout? If you always do the same thing then your muscles adapt and the body is more efficient – using less energy, and therefore burning less calories. Or maybe it’s your diet? A few tweaks could make all the difference. Work smart, eat well and be consistent.
How about using a prop to mix up your workout routine. Here’s a chair circuit to get you started.
At the gym I work out we run hourly ab sessions, if your gym doesn’t (or you want to try something different, try out this blast.
I am a huge Jillian Michaels fan, love her attitude and enthusiasm as well as her workouts. So here is one from her that you could fit in to your week for a change.
Fed up of winter yet? Thankfully there are signs of spring – flowers, lighter mornings (even at 6am) and longer evenings. Hopefully that also means the cold bugs are also going to disappear. I am sure everyone has (at least once) had a cold over the winter, this year it seems to be a recurring theme.
I have been luckier than some – just had it twice and mildly both times, but for other fellow instructors I know they have missed out on work because of it. We all have our own remedies to ‘shorten’ or ‘kill’ it, Do they work or is it mind over matter? Well this feature offers some suggestions. Maybe worth a try. I definitely agree with a few, like exercising – though it’s important to know when it’s time to rest and when you are well enough to do some gentle exercise.
Here’s hoping spring really is about to be sprung!
A band, some dumbbells and 18 minutes, twice a week, that’s all you need. Not much to ask… Give this workout a try, it might become part of your regular plan when you don’t have time for anything more.
Since February is a shorter month and (hooray) means we are heading towards spring and summer! So here’s a challenge to get those arms ready to be seen after months of hibernation…
Here’s a video to help you complete a blast of cardio. It is just 10 minutes of work! Fit it in a few times this week!
If you have access to kettlebells at your gym, you could try this out. Make sure you learn the technique. The work comes from the glutes, hamstrings core – not your back! If your back hurts then stop! Maybe get a gym instructor to show you before you start using them…
These ab exercises are ideal for those who may find getting down onto the floor tricky, making them suitable for almost everyone. The workout shows weights but a resistance band could do the same (just tied to a rail/door handle. Why not add it into your weekly routine!
There is nothing new here in the advice – eat more veg, drink less caffeine and more water etc. However, I do like the way it’s written, which seems to resonate more than most of these features do.
The advice to include dark chocolate (70% or more) every day, because it means you have a ‘treat’ but it’s actually of some nutritious benefit and it focuses on ‘me time’. Meaning you have to stop what you’re doing for a few minutes. There are other useful tips and explanations which could work for you, to make that day a little healthier (without being too hard, dull or unrealistic). Have a read here.
If you are away, if you don’t have much time or limited motivation (especially at this time of year), then maybe these workouts can help you! Quick and simple. Take a look….
Are you as fed up as me by the number of weight-loss ads out there…it’s always the same, November and December we are encouraged to get out and party – eat, drink, spend etc.. Then along comes cold January, the festive time is over and here come the weight loss, slimming plans, gym and of course loan and savings ads!
My advice to clients throughout the festive fun, was to enjoy those parties or social occasions – but to remember it’s one meal/event not the entire week, even if it is a weekly thing in the run up to Christmas! And secondly, that keeping up with as much of the fitness routine as possible will be better and more beneficial in the long term.
So I was interested to read this great feature, it struck a chord with me. Slimming Clubs can work, and, like the author, I have respect for anyone taking control of a change they want to make and achieving it in whatever way works for them. It just makes me sad that so many people wind up in a yo-yo situation with clubs/diet plans because they don’t look into the bigger issues like what the barriers are to succeeding (we all have them) and how they can implement simple and sustainable changes into a real and enjoyable life.
My advice would be that the expense of a few Personal Training sessions and possibly seeing a nutritionist or Dietitian could outweigh (no pun intended) the longterm cost of memberships to clubs or diet plans. The advice would be tailored to the individual, taking into account their actual life, goals and barriers.
As the saying goes, if you do what you’ve always done, you’ll get what you’ve always had. Maybe 2017 could be different?