Exercise

05
Feb
2019

I don’t feel like my relationship with my PT is working

I don't feel like my relationship with my PT is working

Are you feeling unsure about how things are going with your current personal trainer? If so, here are 5 common reasons why things may not be working, and some ideas for how to fix the situation so that you feel more positive.

Vague goal setting

When you are planning a life change, it’s vitally important that you understand what your goals are. This is an involved process that requires you envisioning what you want to achieve. The on-boarding process with a personal trainer should be setting these goals. If you are unsure of what you want to achieve, your trainer can help you to find your goals and set them.

If you and your trainer didn’t go through this process, and you are now feeling a bit lost and unsure of where things are heading, you can turn things around. Take some time to find your goals and really cement them in your mind. If you are unsure of how to do this, HERE is an article to help you on your way.

Once you have these goals set, you can communicate them to your trainer. They can then tailor your programme to reflect what you want to achieve.

Lack of momentum

Momentum is a huge part of making a life change. Getting started can feel difficult, but once you are in the swing of things, things feel automatic (provided the goal setting process has been done properly, and your trainer has written you an appropriate programme). If you let yourself get into a routine, set sessions with your trainer, and commit to showing up, things will begin to feel easier and you will make tangible progress. So much about getting fit is showing up.

So, if you tell your trainer that you will commit to 3 sessions a week, and regularly cancel, your progress will inevitably stall. Your trainer will have written a programme based on that commitment. If you regularly fail to show up, it will be difficult for your trainer to see the programme through. It will feel very stop/ start, and you will always feel as though you are starting over. You won’t see the progress you want, and you will feel rubbish about it.

Showing up for your sessions is so important. Obviously, life happens, and sometimes you have to reschedule sessions, (you absolutely mustn’t beat yourself up if you miss a workout for good reasons) but if it’s a regular thing, you just won’t progress. Most trainers will also charge you if you cancel with less than 24 hours notice too, so it can get expensive.

If you need some thoughts on how to stick to an exercise schedule, HERE is an article that may help.

Lack of variety or balance

Your body likes variety, and needs a range of challenges to keep it working and improving. Your mind also needs variety, so that you don’t feel stagnant. You shouldn’t be going to your training sessions and feeling as though every session is the same, or questioning whether your trainer has planned your session in advance. Your programme should include a range of elements, including cardio, strength, and flexibility.

Everyone is different, and everyone requires a different balance of elements. If, for example, you are very inflexible and your trainer feels that this is going to stop you from performing certain movements effectively or with good technique, they would be doing you a service by focusing on flexibility. That does not mean, however, that you should ONLY be doing flexibility work for weeks on end, unless you specifically ask for that, or your trainer has given you good reason for it.

Your trainer is responsible for keeping your workouts interesting, effective, and balanced, whatever the challenges involved. If you aren’t sure that your trainer is covering a range of training types with you, it is important to ask why.

Lack of communication

When you sign up with a personal trainer, you are entering into a partnership, and any successful partnership requires communication and continual feedback. It’s vital that you feel comfortable talking to your trainer, that you find your sessions are informative and educational, and that you don’t feel hesitant to bring up anything that is concerning you. If you don’t feel that the door is open for that kind of conversation, you won’t be able to get the maximum benefit of having a personal trainer.

Training sessions can be challenging – you are often vulnerable, and it is really important that you feel looked after and supported as you go through the process of change. If you don’t feel able to talk to your trainer openly, or feel at all uncomfortable, it may not be the right fit for you.

Philosophical Differences

Most of the time, with some open and honest communication, you and your trainer will be able to solve any existing issues and move forward in a positive way. Often, all it takes is an open chat and an willingness on both sides to make improvements to get things back on track.

Occasionally, however, the fit just isn’t right. It’s a very personal relationship involving lots of 1:1 time, and sometimes, it just doesn’t click. If you feel that is the case, don’t hesitate to be truthful with both yourself and your trainer, and give yourself the option to move on. There are many reasons why you may not be the right fit for each other, and it happens! There are lots of personal trainers, and only one of you, so finding the right one may require some experimentation. Basically, it's like dating 🙂

Finally, if you aren’t feeling sure about how things are going with your trainer, remember that YOU are the client. You have every right to bring it up, to make sure that you are getting the service that you want, and to feel confident that your time and money is being well spent.

So, there you have it! I hope this helps you to create the perfect relationship with your existing trainer, or to find the courage to move on if you don’t feel that it’s working. If you decide that it's time to move on, and need some advice on how to look for a new trainer, HERE are some tips to help you 🙂

 

confused robot

"Most of the time, with some open and honest communication, you and your trainer will be able to solve any existing issues and move forward in a positive way. Often, all it takes is an open chat and an willingness on both sides to make improvements to get things back on track. "

Posted by Taj Kandula - Scott in Exercise, 0 comments
24
Oct
2018

Making Space: The Power of Intention

Making Space: The Power of Intention

We all have busy lives. The demands placed on that most valuable commodity – Time – are getting increasingly pressured and unrealistic, and we spend much of our time frantically prioritising the various obligations that we have to fulfil.

Something has to give. If we don’t consciously intend to make space for something, it will be pushed to the bottom of the pile, and eventually forgotten. Often, the things that are pushed to the bottom of the priority pile are the things that are focused on ourselves; the novel we’ve always wanted to write, the art class we’ve wanted to join, the exercise regime we’ve been thinking about...

It’s easy to lose sight of these aspirations in the pace of the daily grind, and without realising it, our lives become a series of obligations. We don’t realise it consciously; we simply carry on, an inexplicable sense of dissatisfaction lingering, until we’ve forgotten what we actually want to do, and can’t quite understand why we’re feeling a bit rubbish.

It’s easy to sail through life without setting intentions. Which is a shame, because when you do, you find yourself making space for the things that you actually WANT to do – the things that are focused on you and your wellbeing. Gradually, that lingering feeling that your life isn’t your own fades. You regain a sense of control over your life.

It’s important to set conscious intentions. Without them, it is almost impossible to sustain any activity, however well intentioned. More pressing, short term obligations will always take precedence, and although you know that your workout will feel good, yield amazing results and most importantly, is time for you, and you alone, you are always likely to fall prey to the many demands that life puts on you, neglecting yourself and your own needs in the process.

The challenge of exercise is, first and foremost, the challenge of adherence. Of making space for it in the landscape of your life. Of prioritising yourself and your own wellbeing. Set the conscious intention to put yourself first, and to make space for exercise. It’s the first step to integrating exercise into your life, and, before you know it, it will be an immovable part of the various components of your lifestyle.

Make the conscious decision to give yourself priority a few times a week to reconnect with your body. Set the intention. Let yourself come first! You’ll be amazed at the progress you make.

 

 

Road saying start

"Make the conscious decision to give yourself priority a few times a week to reconnect with your body. Set the intention. Let yourself come first!"

Posted by Taj Kandula - Scott in Exercise, 0 comments
29
Aug
2018

I’m embarrassed about running in public

I'm embarrassed about running in public

Running is one of the simplest ways to get started on your fitness journey, and one of the most effective for your health and wellbeing. It can be intimidating to get started running because it’s very easy to feel self conscious about getting outside and being a beginner in public, but fear not! Here are a few hints to help you to overcome the initial hurdle of going for your first few runs so that you can move towards greater health, fitness and wellness!

Have a plan

It’s so important, in every element of your training, to have a plan for your own progression. Having a plan will ground your workouts in reality, and means that you don’t have to think too much when you’re tired and potentially demotivated. With running, slow and steady wins the race. You may wish to build up to 20-30 minutes of consecutive running over the course of 6-8 weeks, starting with a 1 minute jog, 1 minute walk pattern. Or, you may want to start with a 30 second jog, 1 minute walk pattern. Then you can gradually build, week by week, adding 30 seconds or 1 minute to each jog interval to maintain a healthy rate of progression. The key thing is to have a plan in place that you can follow, and which accommodates your starting point. You want to sustain your training and commitment, not beat yourself up about not reaching a target that was unrealistic in the first place.

Understand your barriers

Take some time to really sit down and think about what it is that you are fearful of. What’s stopping you? I remember when I first started running, it was simple things – fear that people would see how unfit I had allowed myself to become, not wearing the right gear, being laughed at. It was a difficult process letting myself think about it and understanding what was stopping me from getting started, but once I acknowledged those challenges, I was able to start finding ways to deal with them. The first step to dealing with any challenge is understanding what is making it difficult in the first place. Running is no different! Just be completely truthful with yourself, accept your barriers, and resolve to overcome them, slowly but surely. You’ll be amazed at how empowered you feel when you go ahead and go for your run despite all of the challenges that you face. It’s worth the effort!

Zone in on yourself when running 

It’s very easy to become concerned with what other people are thinking of you. It’s a very natural, human thing to do! We all do it, but when that concern stops you from doing something that is good for you, it’s time to shift your focus. When you’re running, zone in on yourself and your technique and form, as well as your breathing and mental processes. There is plenty to think about to make sure that you’re performing your runs with good technique, leaving little room for you to concern yourself with what anyone else is thinking of you! Consider your positioning – are you holding yourself upright? Are you using your feet in a heel / toe pattern? Are your shoulders nice and relaxed? There are so many things to think about that if you focus in on your own technique, you won’t notice that there’s anyone else around!

Comfort first

Exercise, like most things, is easier when you’re comfortable with what you’re wearing. It’s very easy to get caught up in anxieties about what you should be wearing to train because there is a whole area of fashion dedicated to snazzy fitness gear, but there isn’t any need to over complicate it. For running, you just need a good pair of supportive trainers that fit you properly, and a pair of jogging bottoms and top. In extreme heat, it’s a good idea to wear cooler clothing, no heavy fabrics, and in the cold, a good pair of running gloves and a hat will help you to conserve body heat in the early stages of your runs. All in all, it’s very simple. Wear something comfortable, that you are happy to get muddy or sweaty in, and that allows plenty of room for movement. That’s about it!

Finally, ladies, a supportive sports bra is essential. It makes a huge difference to how you feel doing any kind of impact exercise when you invest in one!

Be proud of yourself for showing up

We live in a very results oriented world. Little regard is given to the simple things; the joy of simply doing something, the pride of following through on a plan, the invigoration in our bodies after some simple exercise. Let yourself be proud every time you take the plunge and take yourself out for a run. When your resolve becomes shaky, remind yourself that you are going to keep showing up, and let yourself feel justifiably proud for following through on your plan to get running. You’ll soon start to feel the benefits of those regular runs, and it won’t be long before you’re encouraging your friends and family to join you!

Now, get those trainers on and get out for that run you've been planning! Enjoy!

 

 

woman running outdoors

"Let yourself be proud every time you take the plunge and take yourself out for a run. When your resolve becomes shaky, remind yourself that you are going to keep showing up, and let yourself feel justifiably proud for following through on your plan to get running."

Posted by Taj Kandula - Scott in Exercise, Lifestyle, 0 comments
15
Aug
2018

What are the benefits of training outdoors?

What are the benefits of training outdoors?

I encourage outdoor training as much as possible. I’m often asked about the benefits of this approach, so here are a few of my thoughts on the key benefits of training outdoors.

Training outdoors means you’re spending time in nature

This may well be the primary benefit of training outdoors. Gyms may be full of snazzy equipment, loud music, and trendy people in cool outfits, but none of those things are necessary to lead a healthy lifestyle. We live in a world that encourages us to sit in front of screens, completely sedentary, for hours at a time, and we spend little time nourishing our bodies with fresh air, and the sensations of the elements. Training outdoors gives you the opportunity to give your body the time in nature that it craves. Everyone feels good for spending time outdoors. Our bodies need it.

The environment will challenge you

Whether it’s hot or cold, sunshine or rain, the weather will present different challenges for your body. It will be forced to regulate itself and adapt to the environment (something it is designed to do!) rather than false conditions (such as air conditioning in a gym) managing your temperature artificially. The ground will make you balance yourself – if you are running outdoors, the terrain will constantly be changing, and your body and mind will be alert and present as you adapt to those changes. If you are running against the wind, your muscles will be forced to work harder to push you forward. If you are doing burpees in slippery mud, you will have to work doubly hard to make sure you don’t slip. All of this is powerful functional training that will increase the benefits of each move that you’re performing. You’ll also feel invigorated for spending time connected to the elements.

You can get creative!

The image on my post is from a session I did with one of my clients recently. We went to a kids playground and she climbed, jumped and slid her way through the workout. She had a wonderful time getting back in touch with her inner toddler, and she knew she’d done a solid workout because her muscles were speaking to her loudly the next day! I’m sure you have a park close to you, where you can climb the climbing frame, tackle the monkey bars, climb up the slide over and over, or push the roundabout. There may be benches close by that you can use to perform step – ups, or a tree to use for balance as you do a set of lunges (or for climbing practice if you’re feeling particularly adventurous!). There are plenty of options, and training outdoors gives you a wonderful opportunity to get creative with your exercise.

You won’t ever have to wait for a machine

We’ve all been there. You’re pumped for your workout, in your training gear, water bottle at the ready, earphones plugged in… And there’s nothing free, except maybe a complicated new machine that no one understands enough to use. So you spend ages wandering around the gym, trying to look like you’re not lost and frustrated, and by the time a treadmill becomes available, all of the enthusiasm has been drained out of you. So you do a perfunctory 10 minutes, shower, and go home, feeling dejected. That will never happen when training outdoors! There’s plenty of space for everyone.

You will meet people & inspire them!

One of the biggest fears that you may face when thinking of training outdoors is the idea of people seeing you. A gym is a contained environment which can make you feel like you have a bit of control. I completely understand that. What I’ve found, is that training outdoors, and doing something a bit different, makes people feel comfortable with saying hi and making positive comments about what you’re doing! It’s a really wonderful thing. I can’t count the number of times I’ve been out training, myself or with a client, and people have stopped to say well done, or that they know they should be doing the same thing. Often a dog will come along to explore what is happening (often a welcome break for a client!). It’s a lovely way to connect with people, and you are inspiring them to think about their own health and fitness. Every time you get out there and show the courage and commitment to do your workout, you’re showing everyone around you that it’s possible for them too. What a wonderful thing to share with the world.

It’s completely free

Forget crazy joining fees, extortionate monthly costs and a membership card that fades and eventually gets lost. Training outdoors will cost you nothing. The pressure is off as far as clothing is concerned – you know you’re getting dirty, so you don’t need any snazzy gear – and you are doing your body so much good by getting fresh air rather than being stuck in an air-conditioned gym. All for NOTHING! Pretty good, right?

Training outdoors ticks all the boxes. It’s challenging, it’s good for your wellbeing, and promotes excellent functional training. It doesn’t cost you a penny, and it will benefit you in many ways. Not just physically, but mentally, and creatively.

Give it a go! You won't regret it!

To your success!!

P.S If you need a few tips on getting started on your fitness journey, my e-book, “Getting Started” is free to download. Click HERE to subscribe to my mailing list (no spam, I promise!) and download your free copy 🙂

client training outdoors

"Every time you get out there and show the courage and commitment to do your workout, you’re showing everyone around you that it’s possible for them too. What a wonderful thing to share with the world."

Posted by Taj Kandula - Scott in Exercise, 0 comments