exercise

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!

Aug

2018

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!

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 🙂

Jul

2018

A Simple Guide to Setting Effective Goals

Setting effective goals is an essential part of getting yourself mentally prepared for a lifestyle change. It’s easy to jump back into exercise and changing your dietary habits without taking the time to consider why, and often this means that you fall off the wagon sooner rather than later. Goals are fantastic reminders of what you want to achieve, and can be used to keep you on the right track when your mind starts trying to make excuses (i.e. convincing you to stay at home and binge watch The Crown on Netflix rather than do your workout!). Sometimes it's difficult to know where to start, so here is a simple guide to setting effective goals to get you started.

If you still need convincing about why setting goals is important, click here. If you’re raring to go, keep reading!

Step 1: Brainstorm

Let yourself think very freely about why you want to get fit and healthy. Be completely honest with yourself and scribble out anything and everything that comes to mind. Are you embarrassed by your weight? Frustrated by feeling out of breath all the time? Looking for help with regulating your energy levels? Are you hiding behind baggy clothes and not pursuing your dreams because you feel trapped inside your body? Perhaps you want to be able to eat and feel good about it rather than feeling guilty all the time. We are complex creatures, with lots of stuff going on, so let yourself freestyle here. Don’t be surprised if this is an emotional process. We aren’t often encouraged to really take the time to notice how we feel, and why we might be feeling that way. Sometimes it’s a shock to the system.

Step 2: Isolate key items

If you have completed the above step, you probably have a sheet (or maybe a few!) of paper with scribbles or a long list of thoughts about why you want to get healthy. The next stage is to go through what you have scribbled out in your brainstorm, and highlight which ones feel the most pressing at the current time. Which issue is REALLY bothering you on a day-to-day basis? Pick 3 things at a maximum. Don’t throw the brainstorm away. Keep it in a drawer, ready to refer to when it’s time to set new goals.

Step 3: Create specific goals

It’s time to take your chosen items and create 3 well-defined goals. Think of them as crystallisations of what you want from your health and fitness regime, and why you are making this change. If this feels difficult, it’s a sure sign that this is a vital part of the process for you. It’s far easier to stick to things when you know why you are doing them! If you don’t know why you’re making loads of effort, and don’t have a strong sense of where it’s all leading, you’re bound to struggle. You need that sense of direction to keep you motivated!

You may have heard of SMART goal setting. There are endless articles about this, and it’s a very effective way of making sure that your goals are going to keep you on track when you feel life and it’s many challenges weakening your resolve.

Here are the key aspects of any goals that you set, according to the SMART model:

Specific – your goals need to state, very clearly, what you are striving to achieve. Anyone who reads your goals should be able to understand what your aims are with no ambiguity. If you have a crystal clear picture of what you are aiming for, you are more likely to get there. If you don’t know where you’re heading, you will struggle to keep yourself motivated. You won’t ever know that you’re on the right track, or be able to remind yourself of why it’s worth the effort.

Measurable – we are pleasure seeking creatures. We like to feel good in ourselves. We particularly like to feel a sense of achievement. Clear, indisputable evidence that our effort and hard work is paying off is a guaranteed way to create the feel good factor that will keep you going in difficult times. A goal should be easy to track and measure. The tangible sense of progress will keep you on track.

Achievable – you want to set yourself up for success. Goals shouldn’t be too easy, but if you are over – ambitious, you are likely to give up because the goal seems so far away. You want your goals to be within your reach, so that you can visualize achieving them. Setting unachievable goals will hinder you because you won’t be able to “see” your success in your mind’s eye. That visualization is a key element of your success. This is also the time to consider whether you need any external aid – you may feel that a trainer can help by writing a plan tailored to your goals. Here’s an article to help you find the right trainer if you decide to go down that road.

Relevant – goals are designed to keep you on track, and keep you motivated. It needs to be easy to see how the achievement of this goal is going to positively impact your life. It can be as simple as wanting to be able to run for the bus without feeling winded, or being able to play with the kids at the park without feeling self conscious about being overweight. There are no right or wrong goals – the trick is to take the time to think about what is actually relevant to you in the context of your life and situation.

Time bound – when you set a goal, set a time frame. If your goal is to be able to run 5k, but you don’t set a time frame for it, you aren’t giving yourself any impetus to get started, or to stick to it. If you set a goal to run 5k in 3 months, you are far more likely to stick to your exercise plan because you have a deadline to aim for.

Apply these 5 elements to your 3 goals. Once done, write the goals out over and over again. Take your time with this process, and let yourself do it properly. Trust me, it’s worth the effort!

Step 4: Embed your goals

Now, you have 3 strong goals written down. You have taken the time to transform muddy concepts and ideas into crystal clear statements of intention. You have begun the process of embedding those goals in your mind by writing them over and over. Now, it’s time to move towards completing the process.

Write your 3 goals out onto index cards, or onto post – it notes, and put them somewhere that you will see them frequently. Keep reminding yourself of them, and say them to yourself at night just before falling asleep. Do this for at least 3 days before you start a new eating or exercise plan. Hold yourself back for a short while, and use that time to mentally cement your intentions.

Phew, once you’ve done all of this work, you’ll be raring to go! Enjoy discovering your body confidence! 🙂

exercise

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."

I’m embarrassed about running in public

I'm embarrassed about running in public

Have a plan

Understand your barriers

Zone in on yourself when running

Comfort first

Be proud of yourself for showing up

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

A Simple Guide to Setting Effective Goals

A Simple Guide to Setting Effective Goals

Step 1: Brainstorm

Step 2: Isolate key items

Step 3: Create specific goals

Step 4: Embed your goals

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