Start where you are
It’s probably a good idea to get some sort of plan in place to ensure you get some exercise whilst we’re in lockdown, but please remember to start where you are.
What exactly do I mean by that? If you didn’t have a program before don’t suddenly decide you’re going to do prolonged periods of high intensity exercise or heavy lifting, you’re going to be at home for a while yet so you don’t want to get injured by overloading too soon. Start small and add a little more each day until you reach manageable time or workload. Without knowing you I can’t tell you exactly what plan to follow but think of your intensity on a scale of 1-10 and aim for about a 7 for each workout.
Keep your body moving
The current recommended guidelines are for exercise are:
Minimum 150 minutes of moderate-intensity aerobic exercise per week, or up it to 300 minutes for additional health benefits.
Or if you prefer vigorous-intensity aerobic activity at least 75 minutes per week or 150 minutes for some serious results.
It’s ok though you don’t need to suddenly start marathon training, excellent if like me you bloody hate distance running, you can do it in smaller chunks of 10 mins over the duration of the day, which is ideal if you’re working from home and tied to a computer for a large chunk of your day.
You should also do some strength training that engages your major muscle groups 2-3 times a week, for strong bones and muscles.
Take movement breaks
Especially if you’re sitting at a desk, at the dining room table or on the sofa be sure to get up regularly and walk around, fit in 10 mins or exercise, or at the very least have a stretch and a glass of water to keep hydrated. Your body will thank you later.
Be kind to yourself, nourish your body with movement, good food, plenty of water and hugs (unless you have teenagers then you’re shit outta luck). And be sure to stimulate your brain by reading, learning and moving your body.
If you can carve out an hour of your day, however that looks 1 x 60 mins, 2 x 30 mins, 3 x 20 mins 4 x 15 mins, or 6 x 10 mins you will see a noticeable change in your body, your energy and even your productivity.
And don’t tell me you don’t have time, that’s a total cop out! Time is about the only thing that every person on the planet has an equal resource of and let’s be honest an hour is only 4% of your day, so shift your priorities and pop it in your schedule with a reminder in your phone if needs be.
Your health is a gift, be sure to appreciate your body and what it can do.
If you have any questions or need any assistance with fitness, mindset or health coaching please get in touch for a chat. PM me on Facebook or Instagram, email email@example.com call or text 021 987 399.
The Mind Body Connection
Personally I think to master one you must also master the other and I’ll tell you why. I’ve been much leaner than I am currently. When I first became a PT I challenged myself to see how lean I could get because I naively thought I was competing with all the other PT’s out on there on body shape. The trouble was, at that point I hadn’t mastered my mind, there was no real goal or purpose for this other than I kinda thought I should, so unsurprisingly after a while I got bored of the super strict nutrition and daily marathon workouts and gradually put some of the weight back on because I didn’t have a strong ‘why' in my mind as to why it was worth all the effort.
Conversely when I’ve been wrapped up in new projects, working on my expanding my knowledge in certain areas, I can have a super clear vision in my mind of what I want to achieve but forget to focus on moving my body. The longer I sat I used to find I’d get less inclined to move, which in turn meant I’d be more inclined to eat whatever crap comes to hand, and so the downward spiral would continue until I reached a point where my brain screamed ‘fuck this, get off your ass and move girl!’ and then I’d finally get back to regular workouts and remember why I love them. They bring me balance.
Nowadays I know my clients don’t train with me because of how I look, hell one morning I arrived at work with mismatching sneakers (I’m talking one high top and one sneaker, so not even close to a pair) and we all had a good laugh at what can really only be described as a massive wardrobe malfunction on my part. Although my body may have looked better to some, it feels better to me now because I’ve achieved the balance of the right amount of fitness and nutrition to how I want to feel. Health and fitness isn’t all about looks, how the shape of your body looks, what active wear you’re rocking, perfect hair and makeup for a gym sesh, or even matching sneakers :) it’s about how you want to feel.
Fortunately I have a much clearer ‘why’ now for how I want to feel. I want to feel empowered and in turn empower my clients to feel empowered so that they can inspire others to feel the same. I want to feel energised for my life, my family and friends. I want to feel strong for teaching self defence so I can kick ass. I want to feel productive at work, and I know that moving my body every day stimulates my brain. I want to live an active injury free life, so I don’t have to hold back, and at some point (hopefully not in the very near future) I’ll want to run rings around my grandchildren and inspire them to get outside and be active for some serious feel good vibes.
I believe life is all about balance, to be the best version of yourself you need to challenge both your body and your mind. Can you really say you love your life if you don’t love your body. Can you really maximise your mind if your body feels like crap. Even with al the crazy in the world right now we still need to keep balanced, create strong healthy bodies and nurture a positive mindset, nothing lasts forever so let’s take the opportunity to improve ourselves.
I hope that gives you a little clarity on why a living a truly fearless, fit and fabulous lifestyle requires balance and I’d like to help you achieve it too.
Stay tuned for upcoming details on my: FREE Live Coaching and support call: Keep calm and stay fit and healthy during this crazy time.
I hear this all the time, along with “that’s too obsessive”, “It’s too hard”, “I actually eat really well”, “I don’t drink that much”, “what’s the point? I’m not going to do it for the rest of my life”.
I get it! initially it’s a pain in the ass because you actually have to do something, then it can be quite confronting because it makes you realise how many of those ‘little treats’ you forget about each day.
But think about it like this…. What if you flipped the script in your head that actually it’s not too hard or obsessive, and think about tracking calories as a way of educating yourself about what is working for you and what’s not.
I’m pretty sure that you track your finances on a regular basis and I very much doubt that you find that obsessive. Why? Because it gives you an overview of where you’re at. You get the satisfaction of seeing your savings grow, mortgage amount decrease etc and you have the information to make smarter decisions as to where you spend your money.
Tracking your calories is no different. And before you freak out and scream 'fuck off Sare that’s not how I’m going to live my life', just know that you don’t have to do it forever!! If you fitness goal is to lose weight then you need to know what’s working and what’s not. You can’t continue to eat more calories than you burn each day and expect to lose weight - FACT. Tracking is about getting information so you can make smarter decisions, that’s it.
Calories are just one area you need to address if you truly want the fit, strong and bad ass sexy body of your dreams but we’ll come back to the that another day.
So for today just remember - What gets measured gets managed!
If you want to learn my proven 4 step process to looking sensational and feeling awesome go to my contact page and get in touch today. I’d love to help you amplify your fitness and take your body to the next level.