advice

Feb

2019

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 🙂

Jan

2019

Why forget about how my body looks?

Now, I'm not advocating a complete lack of pride in your appearance. I'm suggesting that there is a level of appreciation that your body deserves, that it is probably not receiving. In fact, your body is probably taking continual abuse from the person it is working so hard to keep alive. You.

We have forgotten how wonderful our bodies are. How miraculous. Every second of every day, our bodies work to keep us alive. We breathe, move, live, through our bodies, but we tend to take them for granted. How often do you stand in front of the mirror and shame your body, saying that you wish it was different? That it looks horrible? That you hate it? Now, think about how often you look in the mirror and applaud your body, thank it for keeping you alive, for allowing you to experience life through your senses, for enabling you to do the things you enjoy.

For most of us, there is a major imbalance between the first and second scenario.

It's to be expected, in some ways. Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect. So you'll buy it, and when you are still looking at yourself, shaming yourself, bullying your body, you'll buy something else to numb the pain for a while.

It's time for a change. It's time to love your body and be grateful for it. To nurture it, and stop bullying it. Experiment with different activities and see what FEELS good, not what someone tells you is a miracle fix for a false aspiration based on how the world tells you you SHOULD look.

Enjoy the life that your body enables you to lead. And forget about what the world is telling you you "should" be. You are you, and you ROCK!

Dec

2018

How do I fit exercise into my busy schedule?

Time. In the modern age, everyone seems to suffer from a lack of Time. And exercise is one of the first casualties of the epidemic.

It can seem very overwhelming, the idea of fitting in exercise when there is so much to do, so many plates to spin, and often, very little time and space to look after yourself. But here's the thing. Looking after your body is literally a matter of life or death. Your body keeps you alive. If you aren't looking after your body, you are reducing its ability to look after you. So, as a society, it might be a good idea for us to bump looking after our bodies up the priority list.

There's a conception that exercise has to be a big deal. That it has to be a regimented thing that you buy special clothes for, go to special places for, or have special equipment for. That's not the case. Exercise is just moving. So you could count walking around the park as exercise. Playing more actively with the kids is exercise. Dancing in your living room is exercise. 10 minutes of moving in a way that gets your heart rate up is exercise. We all have time for that. Try it. Start with 10 minutes a day of something that will get your heart rate up - dance, run around with the kids, take a brisk walk around the block. There's no right or wrong. Just move.

Once that's done, hurrah! You've done a 10 minute workout!

Do that every day, and gradually see if you can build up to 2 active 10 minute sessions a day, then 3. Notice how relaxed you feel after a bit of physical activity. Once you remove the pressure around having to do a long, regimented routine, you'll be able to find ways to incorporate exercise into your life. It will become part of your day, rather than an imposition. Eventually, it will be a habit, you will feel much more connected and confident in your body, and you’ll be getting fitter every day.

Nov

2018

I’m too embarrassed to exercise

Getting started is difficult for many reasons. Feeling embarrassed about actually moving is a very common one, so if you're concerned about this, you're not alone.

It's sad that the world can make you feel embarrassed about doing something as natural as exercising. Exercising is just moving your body, and our bodies are designed to move. So the first thing to remember, is that you are no different to anyone else in this regard. However self conscious you feel about your body, there is absolutely nothing wrong with it, and it will enjoy movement as much as anyone else's body will.

Doing something new is always intimidating. It's a challenge. And the best way to deal with something being intimidating is to take it slowly, and ease towards your goals gently, with compassion. Be kind to yourself. It's so easy to defeat yourself before you've even started by speaking to yourself negatively, for getting angry with yourself for decisions you have made in the past, but the world is a tough place as it is, and you deserve love. Self love is a good place to start.

The great thing about exercise is that you can do it anywhere. You can go to the gym, the park, or stay at home, and all of these things are effective. The key is to gently experiment with options to see what works for you. Perhaps working out at home is a good starting point, because the thought of the gym is so intimidating that it stops you from doing anything at all. On the other hand, perhaps you won't find the motivation to exercise if you are in your home environment because it will seem so much easier to sit in front of Netflix all evening rather than exercise. You may well benefit from working with a personal trainer who can work with you in the scenario that you find most comfortable, as it will become a timetabled activity which has been designed with your challenges in mind. The key thing is to gently try different methods and see what suits you. There's no rush, take your time, and remember, everyone feels self conscious! You're no different for feeling this way, and just reading this article is a big step in the right direction.

Be kind to yourself. You'll get to where you want to be, and you will unlock that self confidence that you want. It'll just take some self love, patience, and the right guidance.

Now, how about taking a 10 minute walk around the block? Or around the park? Or just walking up and down the stairs a couple of times? See how you go!

Oct

2018

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.

Oct

2018

How do I stick to it?

This is a mental game. Sticking to a new habit is purely to do with the mind, and you are in control. That's the thing to remember.

You've got this.

That said, it doesn't always feel that way. So it's always helpful to have someone who you can count on to keep checking in with you and encouraging you to stick to your resolve when the going gets tough. It can be anyone; a friend, member of the family, or a trainer. You've got it covered, you really do, but having someone who cares about your achieving your goals as much as you do, who you can depend on to have your back when any doubt kicks in, is invaluable.

Remember, this is a long term change, so don't pressure yourself into being perfect 100% of the time. If you miss a workout, or have that bag of crisps you promised yourself you wouldn't eat, draw a line under it. Don't let it become a slippery slope to self sabotage. Change is a bumpy road, and life is chaotic, so allow yourself to roll with the punches and don't get stuck in negative, self critical patterns just because you're human.

Think long term. Think sustainable progress. Think accountability. Everyone misses a workout every so often, or has an extra slice of cake they didn't intend to have. The difference between people who are fit and healthy vs those who are not, is how they handle those blips.

Believe in yourself. Cut yourself some slack. Call on your accountability partner when you feel your resolve weakening. And remember, you're improving, every day. Just keep going!

Sep

2018

How do I control my urge to eat unhealthily?

First of all, remember that all kinds of unhealthy foods are being marketed to us relentlessly, so tip number one: don't beat yourself up about it.

Somewhere along the line, food went from being something that physically sustains us, to being something that can be used to deal with other difficult emotions. When the urge to overeat takes hold, the first thing to do is to stop, take a deep breath, and consider why you really want to eat. Are you truly hungry? Bored? Finding it tough that day? Habitually eating a chocolate bar every night and not enjoying it anymore, feeling terribly guilty afterwards?

If you stop and decide that you really are hungry and your body needs some fuel to get energised, go ahead and eat something that is healthy and will give you that boost without the guilt. If, however, you still want to reach for that chocolate bar, or biscuit, or bag of crisps, it's a clear signal that you're using that food to deal with something else. Be honest with yourself. That's the first step to dealing with the habit of self-comforting through food.

Write down your feelings. Just grab your phone or a notebook and jot down the time, what you want to eat, and how you're feeling. Write down your nutritional goals again. Every time that urge hits, stop and do the same thing. See whether there is a pattern. Is the urge still as strong after you've done that? Do you feel a stronger resolve? Are you finding it difficult to write down how you’re feeling? Give it a go. The simple act of stopping the habit in it's tracks may well work wonders.

Aug

2018

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 🙂

advice

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

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

Vague goal setting

Lack of momentum

Lack of variety or balance

Lack of communication

Philosophical Differences

Why forget about how my body looks?

Why forget about how my body looks?

Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect.

How do I fit exercise into my busy schedule?

How do I fit exercise into my busy schedule?

I’m too embarrassed to exercise

I'm too embarrassed to exercise

"..the best way to deal with something being intimidating is to take it slowly, being kind to yourself, and easing yourself towards your goals gently, and with compassion. Be kind to yourself."

Making Space: The Power of Intention

Making Space: The Power of Intention

How do I stick to it?

How do I stick to it?

"..it's always helpful to have someone who you can count on to keep checking in with you and encouraging you to stick to your resolve when the going gets tough. It can be anyone; a friend, member of the family, or a trainer."

How do I control my urge to eat unhealthily?

How do I control my urge to eat unhealthily?

"Somewhere along the line, food went from being something that physically sustains us, to being something that can be used to deal with other difficult emotions."

What are the benefits of training outdoors?

What are the benefits of training outdoors?

Training outdoors means you’re spending time in nature

The environment will challenge you

You can get creative!

You won’t ever have to wait for a machine

You will meet people & inspire them!

It’s completely free

Categories

Looking for something?