Tag: fitness

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Why You Should Ditch The Gym This Winter

Why You Should Ditch The Gym This Winter

 

A few years ago I used to only run, all year round, outdoors. On snow and ice, rain and heat. The last few years have witnessed a massive shift in my training methods, my fitness in general and my coaching style and philosophy.

I am talking about a different type of fitness. I am talking about fitness that, besides getting you really fit, it also teaches you many, many lessons, about yourself, your body and it give you the chance to reflect.

So why am is so set on outdoors training? Here are a few reasons that might convince you that training outdoors is one of the best decisions you would ever make, and training outdoors in winter:

 

Different kind of fitness

A couple of months ago I pulled a muscle. I’ve been through it before so I know how a pulled muscle, and even pulled tendon, feels like.

A pulled muscle takes weeks to heal. I was shocked at how fast my body heals these days. In 3-4 days I could walk without limping and within 1n week I was recovered and ready to get back to my training routine as usual.

Now this is the kind of fitness I am talking about. For me and my clients fitness now means: cardiovascular and strength (including weight training) BUT it also means:

– training the body from all different angles; terrain is never the same, you never o the same exercise, every time you place your foot or hand on the ground muscles work in a slightly different way, strengthening from many different angles

– get the body prepared to withstand and recover faster from things such as sprains, pulled muscles

– awareness

– increasing the body’s natural healing abilities

– understanding the basics of biomechanics, just enough to understand why some things are good for the body and some are not

And these are only some of the benefits of training outdoors. You can learn these in the gym as well. But nothing compares with the diverse, wavy terrain, when you walk and run. It teaches you a lot about your body.

But what does this have to do with winter? This leads me to the next point:

5. Winter - IT'S TIME TO PUSH YOUR BOUNDARIES - Copy5. Winter - IT'S TIME TO PUSH YOUR BOUNDARIES - Copy

Challenge your body

Winter is not comfortable. It pushes you out of your comfort zone in many different ways.

First there is the physical as in cardiovascular and  strength. Training in harsh conditions takes a lot, a lot of energy. Maybe it will not make you sweat but you WILL work really hard.

Second, is at the mind level. Waking up at 5 am and going out there on rain or snow is not easy and it is not for the faint of heart, as the saying goes. The reality is that this is not for everyone.

Don’t get me wrong. Absolutely ANYONE can do this, except the people who want to be comfortable in a warm, and nice environment such as the gym or their house.

The mental strength, the dedication to your outdoors winter training will impact absolutely ALL areas of your life. Period. All of them: social, work, business, self esteem and self confidence, they way you present in front of audiences and so on.

Third. The unwavering spirit. THIS is the substance. The elements that we cannot easily see. Honestly I find it difficult to explain how outdoors winter training conditions the spirit. It’s such a deep and complex concept.

Meditation, while we do it, it’s not what I am talking about. I am talking about the spirit of a warrior. That’s the only way I can describe it.

What I can say is that outdoors winter training is the most important element in my life and that changed everything. The way I interact with people, they way I see and love myself, my self confidence, my ability to stand up for myself.

It changed the very essence I am made of. Sounds weird right? There is no other way I can explain it really.

BUT, there is a catch. Do the same exercises you do in the gym and the magic disappears. The trick is to adapt your training to the outdoors and do things in a different way, and not in the comfortable way. This is the topic of the next blog.

 

Bottom line. Outdoors winter training will condition your body, your mind and your spirit to a level you have never experienced before. This was my experience after training indoors for many, many years.

This winter push your boundaries. Contact me for more information on how to start your winter training program

 

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The Secret IngredientTo Turn Your Boring Workout Into Purposeful Training

The Secret Ingredient To Turn Your Boring Workout Into Purposeful Training

Substance. That’s what is missing and so many Personal Trainers forget to educate their clients on.

My knowledge comes not only from the gym, or from Karate, no, it comes from Daito Ryu, Ninjutsu, Tai Chi, Qi Gong, Target Shooting, Swimming, Latin American Dancing, and more more more.

There is more that meets the eye and there are things you cannot learn from a book.

For fitness and exercise to turn into purposeful training you need that SUBSTANCE. That’s the secret ingredient that makes many hate exercising or only do it for weight loss or only because they were told they “have to do it”, or only because “it’s good for your health” etc. And after a few months or a year they give up.

Of course they do, there is no substance in what they are taught to do. It’s not their fault though.

 

So how do you get substance?

 

1. Passion

If in your fitness or exercise routine there is no passion, no love and excitement then it will not work. You don’t need to like the training itself, you can only like the results.

But even so do what you do with passion. I know sometimes when I go to my Karate class or even think about it I feel like coming up with the best excuse ever for not going.

Sometimes it’s the last thing I want to do (shhhh don’t tell my Sensei). But I do go, and when I am there, maybe I don’t give 100%, but what I give I give with passion. Whether it shows or not I feel it and that’s the secret.

 

2. Purpose

Goals are great and they are a must but what’s the purpose, what’s behind those goals, that’s what will keep you going when the tough gets tough? What are you going to do when you see results not showing up or they show up slower than you expected?

Because that happens. If getting results was that easy everyone would get them. Purpose!

 

3. Skills

We are build to learn and grow. If we don’t do something that makes us grow we will not do it for a long time. And you waste your time as well. Develop skills, learn patterns, study your body, learn complicate movement sequences and you will fall in LOVE with your training.

I have personally developed movement sequences for my clients and they challenge their minds. That is substance.

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4. Champion.

This is what wraps up everything. Do the thing that makes you feel like a champion. Train like a champion. Be as dedicated as an elite athlete. Eat as healthy as an athlete. Have the mindset of a champion. Because there is an athlete in you, you are just an untrained athlete.

 

Missing something? Let’s figure it out together.

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How Long Does It Take To Get Fit

How Long Does It Take To Get Fit

Firstly, it depends on what “being fit” means to you. For example for some being fit can be gaining muscle, for others running a marathon, for others be great at the sport they practice. The dictionary says that fitness means the condition of being physically fit and healthy.

Then it also depends on your training routine, which depends on your goal of course. And then if your training is not properly planned and you overtrain your body will not make progress, adaptation will not occur. Same goes if you don’t train hard enough.

It depends on the supply of nutrients. Adaptations occur not when you exercise but after, in the recovery period. So the recovery time also plays an important role.

 

How your body adapts to exercise

Whether you are a coach or not it is important to have at least a basic understanding of what’s going on with your body when you begin a new training routine or you just got back into training.

What you are looking for is to maximize the adaptation phase and avoid exposure to exhaustion phase.

 

Physical activity and the nervous system

Before you see any major changes with regards to your physique, the first adaptations occur in the nervous system.

Regular training and practice cause adaptations in the central nervous system allowing greater control of movements.

Thus movements become smoother and more accurate and performance improves.

Once the adaptation occurs after a certain stimulus (training routine) the initial rate of gain usually begins to slow down. And this leads to the well known plateau.

This happens within a few weeks, 6-8 in general, from starting the training program. What you do next to create the new stimulus is critical, and it makes the different between reaching your goal, stagnate or drop training.

When we perform an activity our senses provide constant feedback regarding limb position, force generation and the performance outcome through the nervous system

 

Structuring an appropriate adjustment or modifying the fitness programme will keep progress moving in the desired direction.

To change your routine get creative by addressing:

 number of exercises
 number of sets
 target repetition range
 recovery periods between sets (decrease, increase)
 workout frequency
 movement speed – slow to fast
 different exercises
 stable to unstable surface
 simple to complex
 split routines

Photo Credit: Alain Limoges via Compfight cc
Photo Credit: Alain Limoges via Compfight cc

But still…how long does it take?

In general give your routine 6-8 weeks, training 3-4 times a week. And have a way to measure your progress.

For example with my clients the progress is easily visible as they can hang for longer, crawl with a better technique and longer distance, or manage to do all the unusual movements, sequences or exercise combinations I come up with.

If you train outdoors like we do, and change locations, every few weeks you must go back to the previous locations and perform the same techniques to see the progress.

Or counting, works as well. However outdoors the terrain is never the same so what you can do in one location will be different from what you can do in another location, so you must think whether counting is the best option.

How long does it take to get OUT of shape?

So to get into shape, or rather to increase your fitness levels, it takes 6-8 weeks before you need to makes changes and take it further.

To get out of shape it doesn’t take that long. If you stop training for about 2 weeks your cardiovascular fitness will begin to drop.

According to Dr. Edward Coyle, The director of the Human Performance Lab at the University of Texas at Austin, in highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84.

VO2 max is a measure of the maximum volume of oxygen that an athlete can use. It is measured in millilitres per kilogramme of body weight per minute (ml/kg/min).

The initial decrease in cardiovascular abilities is followed by muscle mass and strength atrophy.

The good part is that your body can get fit faster if you were fit in the past. And also the fitter you are the less your fitness will decrease if you stop training for a couple of weeks. But why would you do that anyway?

Make it easy for yourself and, when you don’t feel like training, just do something to  maintain the level you are at. To maintain your fitness you don’t need an extreme amount of training. Aim for 2-3 days a week, not necessarily high intensity workout, just maintaining the level.

Also, a decrease in fitness levels is not a good excuse not to take a break. Athletes have 1-2 weeks break from training to recover and, in some cases, to get past plateaus. You won’t get out of shape in a few days.

There is a lot of information and science behind this adaptation process, but I tried to make it short, to the point and just answer the question: how long does it take to get fit. Hope I managed to clarify.

 

If you need advice on your training routine you can book a free call and together we can create progressions or regressions in your routine to get you back on the right path or to set you on the right path. Book the free call here

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Why I Stand For 1h30m Training Sessions

Why I Stand For 1h30m Training Sessions

Ever since I began practicing Karate, 20 years ago, I learnt that training is at least 1h30min long. Not 1h, not 45 min. And I kept it this way. Here I will explain WHY this is so important.

Today we have all sorts of sessions. And they are all good. They target different things, mostly weight loss or general fitness. And I agree with them all.

However, what they also do is turn us into little robots. Sorry…but the attitude of “get in and get out” is like programming a machine.

What is the general 1h training:

1. Rush inside the gym with the sole purpose of exercising and leave as quickly as you can. This is called “me time”

2. Warm up 10min

3. Stretching 5 min… most people don’t even remember that. That’s not even half of I do with my clients

4. Main session. This is usually a circuit of general exercises to target specific goals. The circuit, in many situations, is not actually broken into small pieces and each exercise explained thoroughly: how not to injure yourself, why that’s important, what muscles you are working and how to BREATH

5. Cool down and stretch….maybe….5min??? Noooo…..that’s not enough. And most importantly the exercises in the main session seldom improve mobility and flexibility. Read here why they are so important.

6. Rush out the door

So much rush and lack of attention and focus leads to all these injuries we see everyone suffer from. I’m not saying that not rushing will definitely lead to no injuries, ever. But the risk is far greater when we rush.

What a 1h30min session does:

1. Brings you THERE. Not just your body, that’s not enough, you are there with the mind. You are focused and prepared. That’s a true “me time”. This can be done through meditation or some deep breathing exercises (which by the way helps with warming up your body besides many other benefits).

2. Warm up, without rushing, ok…..that can be 10 min

3. Stretching 20 min!! Yes, 20 min if your training has a limited number of exercises which improve flexibility and mobility as well as working towards your final goal

4. Technique. Before the killer cardio session you go through ALL exercises which will be in the session. You break them down to its smallest elements. You adjust and make sure your body understands how to move and what to expect. This way you reduce the risk of injuries….a lot.

5. Cardio session. This is where you put into application what you practiced earlier.

6. Cool down and stretching, 20 min stretching again. If your session had elements of mobility and flexibility it can be shorter. But most routines don’t. Many of them tighten muscles and with 5 min stretching you are no actually doing too much.

And these are only the basics 😉

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Benefits of such long sessions

I train myself and my clients like this all the time and here’s what happens

1. It takes you about 20 min to get out of the rushing world and work/family related thoughts. The world full of noise and clutter and into a moment of peace and focus dedicated to yourself. That’s the “me moment”. Twenty minutes.

2. Reduce the risk of injuries because you actually warm up properly, stretch and you go through technique. You understand how to move your body, how to adjust, why you are doing all those things you chose to do.

3. Your Coach is not rushed when explaining the elements of good posture, breathing and efficient body use which can make the greatest difference in reaching your goals and protecting your body. If they do explain these at all

4. You get the most out of your Coaches’ knowledge. Knowledge which you can take home and apply yourself whether in your individual training or daily life (like posture and breathing for example).

5. NO RUSH. I cannot stress this enough. We are always on the run. We NEVER ever have time. There is enough time. You can make time. You can stretch time. If you only take a moment… and breathe

6. You pay attention. Rushing around will only cause chaos, mistakes and injuries in your mind and body. Is a hardcore training worth all that? Causing your body extreme pain (the wrong kind of pain). Pay attention to yourself, your body, your movement and the world around you and you will be HAPPIER, FITTER and HEALTHIER

[tweetthis]Cultivate the art of attention and focus and your life will change[/tweetthis]

These are some benefits from the top of my head. But these 1h30min sessions are priceless for me as a Coach and my clients. They get the very best of me and my knowledge.

I have time to explain every little details, building strong foundations for 12 weeks before I let them go knowing they know what to do by themselves in the correct way.

 

 

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The First Step To Take As A Beginner In Fitness

The First Step To Take As A Beginner In Fitness

I love to work with beginners or those coming back to exercising. I love to witness the huge changes from one session to the other and watch them learn and develop from scratch. The journey is amazing.

Of course I like to work with you advanced runners and fitness enthusiasts as well, for the same reasons because I teach you something new so you develop new skills as well.

But this blog is for beginners and particularly if you used to exercise or practice a sport and for a good amount of time you haven’t been on any fitness regime.

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These are some the problems you might encounter as you come back to fitness, or at least the problems many of my clients face on our first session:

– you suddenly realize that what you used to be able to do with ease now it’s challenging, i.e. easily run 10k nonstop
– you become aware of the lack of strength, reduced cardiovascular fitness and low endurance levels
– you become frustrated thinking you used to be able to do those things so easily
– you feel disappointed that you do not progress as fast as you throughout you would
– you run out of patience and might even start hating exercise as you find it very difficult
I’ve been there not once but many times. So I know exactly how it feels. But I will not tell you any of my stories in this blog.

Instead I will give you the first few steps and how you should look at things so you don’t give up or end up hating exercising.

First steps into getting your fitness levels up:

1. Decide why you want to get your fitness levels up.

Health and weight loss are not good enough reasons. Health should always be there and weight loss will not always be there. No matter what you do your weight will go up and down throughout your life and, for many, that is demoralizing. So make sure you know why you are doing what you are doing.

2. Enjoy your training.

Really, there’s no point forcing yourself into doing something you hate. My clients come to me because they just don’t like the gym. If I made them go into a gym they would feel locked in a dusty, smelly, loud box. So they enjoy the outdoors and the skills they learn and develop with me. They do something they get better at and they experience a sense of fulfillment.

3. Enjoy the company of your Coach.

It’s good to have a Coach you can lean into when things get difficult. It’s even better if you like your Coach, the teaching methods, exercises, the empathy, enthusiasm, energy, philosophy (if they have one) and what they stand for. You will know you got the right Coach for you the moment you meet up.

4. Patience.

This is probably the most common issue, lack of patience that is. You know you were at a certain level of fitness a while ago and you expect to come back to it quickly or not even notice a difference. Then you realize you actually need to start all over again. That can be demoralizing. This is where a good Coach comes in handy, by the way. Have patience and focus on the process. Focus on your training routines, on your plans, and just take one step at a time. Sometimes it’s good to ignore assessments, just do your workout as results come after you put the effort in and you will know when you get the results. Understand that any transformation takes time.

5. Consistency.

No matter what you choose to do as your fitness or sport routine if you don’t do it on a regular basis you will get nowhere. Furthermore practice and practice some more and go back to basics as this will cement the foundations from which you can build further. With your Coach, if you have one, if you don’t contact me, make sure you focus on building really strong foundations. If you know how to do one proper pressup then you are able to count to 10 by yourself. You do not need a coach for that. But you do need a coach to make sure that pressup is damn good and efficient so you don’t injure your body.

 

Key points to bear in mind:

– it takes time
– you cannot expect results without putting the effort in first
– be accountable to someone you look up to and are inspired by and who can push you hard but also understands where you are
– one training session a week will not do anything, think a minimum of 3 to see some improvements
– your training never stops after your session, take the lessons home and incorporate them into your lifestyle
– a run (literally or figurative expression) is not about the finish line but about what happens between the start line and the finish line. It’s good to set a goal, plan towards it, then forget about it and focus on the process, on the plan.

[tweetthis]A run is not about the finish line but about what happens between the start line and the finish line.[/tweetthis]

These are the things I stand for. After 20 years of being a competitive athlete, on and off, and practicing many other sports than the one I compete in, Karate Shotokan, I’ve been through moments like this many, many times.

 

I know how it feels and I know how to guide you through the process. If you need a structure, a clear plan and someone to give you that kick up the bum then don’t hesitate to book a call with me right now.

 

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Why Weight Loss Should Not Be Your #1 Priority

Why Weight Loss Should Not Be Your #1 Priority

Before I even begin to write on the topic I want to tell you my story on weight loss, or rather weigh gain.

Until not long ago I was about 10 kg heavier than how you see me now. That’s almost 2 stones and I am sure at some points I was 2 stones heavier than what I am now.

And let me tell you something. After you are an athlete training 6 days a week and eating whatever you wanted and whenever, drinking soft drinks , eating fast food and never putting any weight on, not even knowing what cellulite it, putting 10kg on brings you down like a rock in a lake. It’s really a shock.

Ok, so now you know I had to lose weight myself. Busted!

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How gained weight in the first place

I took a break from Karate and for almost 2 years my physical activity went from 6 training session a week to 1….. maybe!

However my food intake was the same AND I started eating fast food and eating out with my friends as well as drinking soft drinks more than before.

#1 mistake: lack of physical activity

#2 mistake: junk food and eating out

#3 mistake: stressed out because of the extra weight and quality of food intake

 

How I got back to my normal weight

 

Habit #1

stop eating out, junk food, soft drinks, even sauces with my food.

My mother put me on a diet of grilled meat, salads, fruit and whatever else she thought I needed to nourish my body. Rice and potatoes once a week, maybe twice. Bread …..not really. Pasta never, we are not pasta lovers.

My mother is a diet genius I tell ya! She helped me lose the weight and keep it off. Would you like a consultation with her ? :)) Ah, sorry to disappoint you but you are stuck with me.

 

Habit #2

Stop spending time with friends so often and start training and running. That’s when I fell in love with running, 7-8 years ago I think.

 

Habit #3

Stop thinking about losing weight. And this is THE SECRET. Allow me to elaborate on this idea.

Focus on losing weight and it will become the most difficult thing in the world. That’s because it takes time.

You have ups and downs and it’s so easy to get demoralized when you see the scale showing you lost weight today and next week you are 1kg heavier. Drove me nuts!

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This is why you should not make weight loss your #1 priority. Rather than making weight loss your priority focus on the process:

1. Eat healthy, unprocessed food. Find foods that are simple and grilled meat with fresh vegetable salads are a great starting point. Eat….more……salads!

 

2. Find a sport or type of exercise you like and can get better at. Where you learn something rather than just burn calories for the sake of burning calories.

Where you feel fantastic that today you managed to do that exercise you worked on for weeks. It’s exciting! And accomplishment.

Where you come with a smile on your face knowing you have no idea what you’ll be doing. It’s always a surprise.

Doing the same routine you did yesterday, the day before and last week will just make you feel like you’re not going anywhere. There’s nothing new, nothing exciting.

That’s why I love the outdoors and my clients love it as well, because every time you go out there you find something different.

Nature is never ever the same. And they learn what to do, why they do it and how to do it by themselves, they become their own mini coaches.

Of course training with me takes them out of their comfort zone, they learn more and so they make much more progress when coached.

And finally I spark creativity in them. I encourage them to allow their body to flow and be creative  rather than just go from 10 press-ups to 20 and then 30.

 

3. Have patience

It took me over 2 years to lose the weight I put on in less than 2. How long did it take you to put the weight on?

It may not take 10 years to lose weight you put on in 9 but it will not take 3 months either. That’s is if you want to keep it off.

 

 

Lose weight without trying

Awesome isn’t it? Losing weight without actually trying. Just by giving your body the nutrients and the fuel it needs through good nutrition and movement.

That’s what our body needs to function properly. And when it functions properly then it goes back to its original weight and shape. You weren’t born overweight.

Weight loss is easy, it really is, when you stop trying to lose it and just look after your body from the inside first. And have patience

 

As usual I am here to give you free motivation and inspiration through my blogs. But I know how difficult it is to take the first step alone. Even I had a coach, my mother that is. Believe me, it was like in the military. No love and cuddles, I was on a serious journey to re-gaining my balance.

 

How serious are you about your journey? Are you committed enough? Do you do what you are told to get the results you seek? Do you focus on the process?

 

Let me show you the path you need to follow to get from where you are to where you want to be. And I will show you this for FREE when you book a call with me.

 

We will go through you initial weight loss goal. Then we will talk about your diet and finally we will see what activity you can take on to stop you thinking about weight loss and just focus on the process. This takes less than 45 min. Book that FREE call with me and let’s go.

 

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How To Fall In Love With Your Training Routine

How To Fall In Love With Your Training Routine

The other day I kept thinking why is it that so many people start a workout routine and then they either look very unhappy after a while, they don’t enjoy it or they just give up coming up with all sorts of excuses.

The thing is humans were built to move. Our bodies are made to move. So why is it that so many people don’t like it. Some go so far as saying they hate it, exercise that is. Why?

From personal experience as a sports woman, practicing many different sports, and as a coach to women and men as well, I believe the answer is simple. And you will learn what that is in this blog.

We, humans, are build to move, yes. But we are also programmed to grow, to learn, to develop, to make progress one way or another.

We are evolving all the time. And that makes us happy, thrilled, excited about that thing that we do.

Think about it this way. You are in the same line of work, doing the same thing day after day, nothing ever changes. You see the same buildings, roads, people, same process and routines. You are happy when you begin but how long does that happiness last?

I changed a few jobs and worked in a few different, unrelated industries and I remember every time I’d be very excited at the beginning and loved what I did. So I was making huge and fast progress.

That’s because it was something new for me and challenging. I was learning new skills, improving others and making progress in many different ways.

Now back to exercising

It’s the same thing with your workouts. If you keep the same workout for weeks and months you will end up doing it for the sake of it. Checking your phone, email and facebook likes. Because it’s BORING!!!

Now that does not mean that repeating the same techniques isn’t necessary. That’s very important for progress and fine tuning. I should know that, Karate is what I do and we repeat one techniques thousand of time to master it.

However within your regular routine you can bring other elements that you’d love to learn, that challenge you to think, to find solutions and alternatives.

 alexandra-15 - Copy

Here are some things you can bring in your routine straight away to LOVE it more:

 

1. Change scenery. If you are indoors go outdoors. If you are outdoors find different places to do your run and workout. Take different routes. Changing the workout location will challenge you in a different way. I actually changes the way your body will move and function.

2. Be creative. Allow your body to flow and move freely. Be a little weird. It will enable you to create some really cool things. Stop thinking about what others might say if you start crawling around in your local park. Do it, be weird.

3. Fine tune. Pay attention to what you are doing and try to do it better and better. Think, think and think some more. This is also a form of being mindful and aware. Get your brain involved, that’s what it’s there for, it will love to get involved.

4. STOP. Chances are you are in a hurry all the time. When you workout you want those 30 min in and out. Now, forget about “gotta sweat and feel the burn” for a moment. Stop and look around, listen, feel, smell, see. Open up your senses. This small habit brings with it a feeling of calmness and peace leading to a better workout than otherwise.

5. Learn new skills. As I said before, we are programmed to learn and always grow. Get a Coach and learn some new stuff. Then you can bring them into your routine.

 

Oh, and stop watching and “learning” from youtube videos. They have their place but not when you learn something new.

You can work with a coach face to face or virtual. You will learn and get more out of being coached than watching videos presented by someone who doesn’t see what you are doing, who has no idea who you are, what you like, what your passions are, how you function and where you’re heading.

So go try some or all of these things, come back to this post and comment below.

And if you want to have a chat about this type of coaching book a FREE call with me.

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Why Training 4 Days A Week Is Essential For Transformational Results

Why Training 4 Days A Week Is Essential For Transformational Results

If you brushed your teeth only once a week would your teeth be healthy? The answer is no…..at least I hope so.

So why do you think that training once a week can actually get you the results you want?

Whether we talk about weight loss, toning, fitting into your favourite jeans, overcoming depression, once a week effort will not make a difference.

If you want transformational results you NEED to transform your habits, your life. And exercising is one of the most important aspects of your life.

I am sure I don’t need to tell you about scientific facts proving that exercising (whether it’s yoga or intense workouts) is healthy for all aspects of your life: physical, psychological, emotional, social.

And I may be biased but I do believe that taking your training outdoors makes again a HUGE difference. I see this all the time.

I have clients I trained in a gym, with weights and treadmills and all these things for over a year. Really challenging exercises. When I took them outdoors their bodies changed massively in a matter of months.

But not only their bodies, they were also more focused, ADHD symptoms dissolved, they became more patient and so on. But those clients train with me at least twice a week and alone twice a week.

 

It’s in your genes

As human beings we have always been moving, running, climbing, carrying, lifting, throwing for millions of years, every day. Every Day! It’s in your genes, whether you accept it or not.

Now you attempt to go AGAINST  your nature. Against what your body needs and you focus only on what your brain wants: comfort – 1 lousy exercising session a week.

That’s not even half of what your body has been used to for millions of years. And you expect transformational results…

We have created an environment for our comfort, for our brains but our bodies are still behind, a long way behind.

If you do not keep in touch with your body you will suffer the consequences.

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There’s no time

Something I hear every time I talk to someone about anything. Ladies…there is no such thing as “no time”.

I am one of the people who should say that night and day. I’ve done almost 1 year’s worth of progress in 6-7 months. And ever since I can remember I always did 10 times more than everyone else. I also got 10 times more than everyone else.

No one “has time”, we all make the time we need to do the things we DECIDE to spend the time we have on. I believe it was Earl Nightingale I heard talking about this.

Whenever I feel like saying “I don’t have time” I stop and say “I choose do to something else with the time I have”. Do this and things will begin to change.

I decide what I do with my time. Sometimes I give up a few hours of sleep a week. Sometimes I gives up going out with friends, partying and having fun.

When things need to get done you need to choose what you will do with your time. It’s simple…

From now on NEVER say “I don’t have time”. The more you say it, the more you believe it and the more true it becomes.

To transform your life you have to decide what you are going to do with your time. You want to exercise more? Then make the time in your life for that.

And you want to transform your life? Make time for 4 sessions a week.

 

Making time for 4 sessions a week to get transformational results

I’ve been really strict with what I wrote in this blog. But I had to and I hope it woke you up and made you understand that nothing with transform if you don’t change the way you think and the words you speak.

So here is how I make time to do 1000 things in one day. I give you this not because I want to prove something but because I am hoping you will take something out of them

1. Discipline. When I get lazy then I work twice as hard to recover the time I lost. Be disciplined enough to go out there and do your 4 sessions.

2. Accountability – have a Coach. I am accountable to 4 people in my life right now: Amanda my business and marketing coach, Michael – natural movement and OCR coach and Sensei Robin and Sensei Graham – my Karate coaches. They always keep an eye on me to make sure I don’t fall back. It’s difficult sometimes but when I get the results it’s worth all the effort.

3. Accountable to myself. I admit I am hard of myself. Many people tell me this. But that’s how I get what I want out of life. It’s difficult to please myself but when I do it’s for massive transformations and breakthroughs and I give myself a high five. And sometimes a hug (shhhh….don’t tell anyone). Expect great things from yourself, get those 4 sessions in to get results.

4. Say no to parties, movies, nights out. It takes discipline and commitment but hey….who said it’s going to be easy. No to parties, YES to training to get transformation results.

5. Have a strong WHY. This is what Amanda taught me. She says that if you have a strong enough why you can overcome almost any how. And looking back I always had a huge WHY behind my actions. Everything I ever did has a strong why and strong emotions behind. So this way you will make the time to do your 4 days a week training.

 

So if you want transformational results, get those 4 sessions a week in. They do not all need to be intense and sweaty, but they need to be there if you think you need to exercise more.

Yoga, Tai Chi, running, natural movement, anything, get them in there so you can make the transformations. Otherwise you will struggle all your life.

swimming

But I can make things easier for you

I have a program which makes things easier. This program is for a period of 6 months and you will do 2 sessions a week for the first 3 months and then 4 sessions a week for the last 3 months.

Plus you get:

Accountability
Nutrition guidance
Training plans we create together to fit your lifestyle and your personality
Weekly calls to make sure you are doing the work to transform your life
You get your sessions recorded so you don’t miss anything
You get life access to all my online resources: exclusive articles, podcasts, webinars
And much, much more…

It will leave you feeling

Proud that you achieved your transformational goals and you did not give up
Confident that you know exactly what and how to do things moving forward, to continue transforming your life
Enthusiastic when you think about exercising. No more confusion.
Relaxed you have the right knowledge and right person behind you
Motivated and inspired to move on, reach your goals and purpose

If you want to know more about this particular program please email (and mention this blog and program) at alexandra@urbanwomenfitness.com

 

 

 

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How much rest do you need for fitness gains

women running

How much rest do you need for fitness gains

women running

What are rest and recovery

 

Rest is part of recovery. Recovery is what happens in your body after the end of a workout. So rest includes sleep, nutrition, time for stillness—both mental and physical, activities that provide active-recovery that provides mental/physical relaxation such as yoga and swimming, frisbee,  tennis, a walk in the park etc. Rest can include movement as long as it does not challenge the body.

 

Recovery it’s largely about tissue regeneration and nutrient delivery. Exercise creates a physical stimulus for the body to get better at a given challenge and this requires blood flow or circulation. Circulation brings nutrients to the tissues, nutrients provide the material to facilitate the improvement, and circulation is enhanced by movement. So lighter workouts can be a good idea for recovery as they enhance circulation.

 

Thus, a “rest” day is characterized by a need for some movement and not by sleeping and sitting on the couch all day. Movement is a daily occurrence. A rest day is a day where you you remove the challenge of hard exercise.

 

 

Rest time to gain fitness and not to lose it

 

It is important to first distinguish between the rest required to gain fitness, and the rest that will cause a loss of fitness. We don’t get stronger, fitter, and faster during exercise. Training benefits occur immediately after exercise. Furthermore the body needs up to 7 days to adapt to an exercise stimulus.  Thus the workout is the stimulus, while recovery and improvement is the physical response.

 

It works like this. Intense exercise drives fitness down. During rest fitness increases and eventually ‘supercompensates’,  thus elevating fitness above level before training. When the process is repeated as fitness reaches its peak, fitness continues to improve.

 

Supercompensation is the period after training during which there is a higher performance capacity than prior to the training period.

 

The key to getting this to work correctly is proper timing of rest between workouts. Not giving enough rest, or resuming activity too soon (i.e. before supercompensation) will  result in decreased overall fitness. Wait too long, however and there may be no gain in fitness.

 

The correct resting period depends on the individual and intensity of the activity, but should generally fall within 24-48 hours for most athletes.

 

 

When do fitness levels begin to fall?

 

 

I did my research and these are some figures I found regarding the time length needed for fitness and strength to suffer a noticeable decrease.

The studies referenced herein assume rest to be complete inactivity and that you have a decent base of regular training for several months. Infrequent training without goals or commitment is just random activity and will not lead to fitness gains so talking about rest and recovery doesn’t make much sense.

 

 

Fitness in terms of VO2 max

VO2 max is the volume of oxygen that your lungs and blood can deliver to your muscles. This is important for sports like cycling and running.

Fitness, from VO2 measurements starts to be affected beginning the 4th-7th day of rest. Until then nothing changes but your mood.

When rest time reaches 14-30 days  there is up to 6-20% of VO2 max loss.

At 90+ days VO2 max falls 27.5%     from peak fitness.

 

 

Strength

In terms of strength, changes are slower. There significant decrease in strength for up to 7 days or so. After than chemical changes in the muscles begin to take place but muscle endurance is more affected than strength.

At 14-30 days muscles begin to decrease in size and fewer repetitions are possible. Endurance is affected even more.

After 30 days of rest there is a noticeable decrease in strength by up to 10% as well as power. A 300lb max back squat now becomes 270lb.

At 90+ days A 300lb max back squat now becomes 237lb. Strength performance can decrease 16-21%.

 

 

Maintaining fitness gains, especially strength gains, can be done with maintenance training at a significantly reduced volume and intensity.

 

 

The initial fitness losses shouldn’t trouble the recreational athlete. Adding 30 seconds your running benchmark is not make much difference. In fact, it may even be helpful as strategic detraining (decrease in fitness) can help overcome plateaus.

 

Since the studies referenced herein assume rest to be complete inactivity this is good news as usually when we “rest” we still do our daily activities and not sit all day.

 

 

Conclusions

 

Proper recovery is as important as proper training. And, as with nutrition and everything else, there are many strategies claiming to be the correct way to train and recover.

 

Also as usual, there are rarely any strategies that will work for everyone universally. Manipulating training-recovery strategy to fit a specific individual can take some trial and error, but it provides a better understanding of what the body needs.

 

An appropriately challenging workout will, in general, require one to two recovery days.

An appropriate workout creates a sense of mild soreness, where you can feel that the muscles were challenged. Soreness should not be a debilitating and painful experience that lasts for several days. That is a poorly designed workout.

 

Many people wrongly believe that a workout must be so hard that you should feel significant soreness for several days (unfortunately, many trainers deliver this well).

 

It is important to train just above—but not too far above—one’s current abilities. Better fitness is not achieved by long gaps between training days which you’d need if you experience extreme soreness.

 

 

If you’d like to know more please download my free eBook “15 Healthy Habits For The Body”

 

 

Sources, research and further reading:
http://www.crestedbuttecrossfit.com/cbcf_blog/2014/10/rest-recovery-and-detraining-.html
https://www.acefitness.org/blog/3565/recovery-redefined-how-much-rest-you-actually-need
http://www.builtlean.com/2012/06/05/overtraining/
1
1. Detraining Definition: Mujika, Padilla S
Cardiorespiratory and metabolic characteristics of detraining in humans. NCBI/PubMed
2
Stephen Brooks, Jacky Burrin, Mary E. Cheetham, George M. Hall, Tom Yeo, Clyde Williams
The responses of the catecholamines and β-endorphin to brief maximal exercise in man
European Journal of Applied Physiology and Occupational Physiology 1988, Volume 57, Issue 2, pp 230-234
3
Stephenson, Roy
Comeback Trail: Detraining, Retraining and Maintenance of Fitness for Ultra Endurance Runners
TrailRunner Magazine, December 2011
4
COSTILL, D. L.; FINK, W. J.; HARGREAVES, M.; KING, D. S.; THOMAS, R.; FIELDING, R.
Metabolic characteristics of skeletal muscle during detraining from competitive swimming.
Medicine & Science in Sports & Exercise: June 1985
5
Dr. P. Darrell Neufer The Effect of Detraining and Reduced Training on the
Physiological Adaptations to Aerobic Exercise Training
Sports Medicine, November 1989, Volume 8, Issue 5, pp 302-320
6
E.F. Coyle, M K. Hemmert , A.R. Coggan Effects of Detraining on Cardiovascular
Responses to Exercise: The Role Of Blood Volume
Journal of Applied Physiology Published 1 January 1986Vol. 60no. 1, 95-99
7
K. Madsen , P. K. Pedersen , M. S. Djurhuus , N. A. Klitgaard  Effects of detraining on endurance
 capacity and metabolic changes during prolonged exhaustive exercise
Journal of Applied Physiology Published 1 October 1993 Vol. 75 no.  4,  1444-1451
8
Hortobágyi T, Houmard JA, Stevenson JR, Fraser DD, Johns RA, Israel RG
The effects of detraining on power athletes.
Europe PubMed Central [1993, 25(8):929-935]
9
Mujika I, Padilla S
Muscular characteristics of detraining in humans.
Medicine and Science in Sports and Exercise [2001, 33(8):1297-1303]
10
Hakkinen K, Komi PV (1985). Changes in electrical and mechanical behaviour
of leg extensor muscles during heavy resistance strength training.
Scandinavian Journal of Sports Science 7: 55-64
11
M. E. Houston, E. A. Froese, St. P. Valeriote, H. J. Green, D. A. Ranney Muscle performance,
 morphology  and metabolic capacity during strength training and detraining: A one leg model
European Journal of Applied Physiology and Occupational Physiology1983, Volume 51, Issue 1, pp 25-35
12
READY, A. ELIZABETH; QUINNEY, H. ARTHUR
Alterations in anaerobic threshold as the result of endurance training and detraining.
Medicine & Science in Sports & Exercise: 1982
13
NICHOLS, J. F., D. ROBINSON, D. DOUGLASS and J. ANTHONY
Retraining of a competitive master athlete following traumatic injury: a case study.
Med. Sci. Sports Exerc., Vol. 32, No. 6, pp. 1037–1042, 2000.
14
Calculation based on the Daniels & Gilbert VO2 max equation, which applies best to running with variables
only for velocity and time. The “Fran” workout is equated to a 1500m run, until more research on VO2 max
and CrossFit is available.
15
KRAEMER, WILLIAM J.; KOZIRIS, L. PERRY; RATAMESS, NICHOLAS A.; HÄKKINEN, KEIJO;
Detraining Produces Minimal Changes in Physical Performance and Hormonal Variables in
Recreationally Strength-Trained Men.
Journal of Strength & Conditioning Research: August 2002
16
Neufer, PD.
The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training.
Sports Med. 1989 Nov; 9(5): 302-­‐320.
17
William A. Sands PhD, CSCS
Incorporating Recovery into Your Microcycle
National Strength and Conditioning Association Online Edition: http://www.nsca.com/education/articles/incorporating-recovery-into-your-microcycle/
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6 reasons why I choose the outdoors over the gym

6 reasons why I choose the outdoors over the gym

 

No doubt gyms have their purpose in forming the complete athlete. When training specific muscle groups, for rehabilitation or for other purposes such as the type of sport you practice what the gym offers can help you take your training to high levels if that is what you are looking for.

 

But those of us who are seeking mental and physical health, who want a break from the overwhelming world around us, not looking to beat the marathon record, we do not seek to become the strongest, the fastest, the mightiest. We are looking to be fit, strong, maintain a healthy weight, reduce stress levels, have more energy and joy in life.

 

What I’ve experienced while training outdoor from a physical and mental perspective beats 19+ years of indoor training. Besides getting stronger and fitter I’ve gained so much more, higher self esteem, confidence, calmness, patience, resilience. Different people have different experiences, here I will tell you mine.

photo

1. Getting some space

One of the things I don’t enjoy in a gym is the lack of space. I feel like I’m going from 1 box (the office or house) into another box (the gym). Most gyms don’t even have windows.

Outdoor I can have all the space I want, there are no limits to where I can go and what I can do. There are no walls to stop me.

 

2. Clean, fresh air

I admit the fresh air in the countryside where I used to spend my 3 months summer holiday with my grandparents was pure. In a city not so much. In a gym not at all.

However, although pollution is omnipresent we can still find patches of cleaner air, especially in winter. And what beautiful places we have in London, you only need to stick your nose out the door to see the beauty around you.

Go outside and smell the fresh air.

 

3. Virus free

Gyms are the heavens of viruses. I wish they weren’t. If one person has the flu virus and touches half a dozen machines or sneezes over them there are good chances many other people will catch the virus as well.

Outdoor there are small chances for that to happen. Plus viruses cannot thrive in cold weather.

roots

4. Benefits of Earthing on mental and physical health

Research suggests that disconnecting from the Earth may be a major contributor to physiological dysfunction and general unwellness.

Several studies have shown that being in contact with the ground may promote intriguing physiological changes and subjective reports of well-being.

In patients who experience anxiety, emotional stress, panic, fear, and/or symptoms of autonomic dystonia, including headaches, cardiac palpitations, and dizziness, grounding could be a very realistic therapy. These patients may see positive effects most likely within 20 to 30 minutes and in almost all cases in 40 minutes.

Read my full articles on this topic here

 

5. Never boring, never the same

Every session is different. And I don’t only mean different exercises, but different everything: terrain – muddy, frozen, hilly, wet, dry, even if you are in the same place; different weather – rain, snow, wind, hot.

 

Every time you move your hand and foot you will never ever place them in an similar place as you would on the nicely finished, shiny, straight gym floor. There are roots, stones, logs, mud, water, ice waiting for you. Never the same. Every time you lift a rock or piece of wood it will always be different every time you pick it up.

 

This is training in a multilateral way and it means that your body will develop muscles which were asleep for a very long time but your body needs them. Your body will be prepared for anything, whether it’s lifting, carrying, throwing, catching or unexpected events such as falling or slipping.

 

6. Resilience

I left this one last on purpose, because I want you to remember it. Resilience is the ability to recover quickly form difficulties, to fall, get up and go again.

 

Never in my life I thought I would reach a point where I would decide on a path and follow it to completion no matter what. Two years ago, when I was introduced to natural movement by my coach Michael Cohen, I told myself “yep this is what I want to do”. And guess what, 2 years later this is what I’m doing.

 

But in these 2 years I went through many tough moments, and there are more to come. Every single time I picked myself up and went on, no matter how difficult it was.

 

When you wake up at 4:30 am often after 2-3 hours of sleep, you look outside and see poring rain, or snow, or frost on cars. You don’t really want to go in the middle of the woods to do balance exercises or tree scrambling. But you put your shorts on (yes, shorts), your compression top, warm coat and step outdoor. The fresh, crisp air fills your lungs, you smile and walk slowly down the road.

 

And you do this every week, never missing, never cancelling. This kind of experience literally changes your beliefs about yourself and the world around you. This creates a different version of you. I tell you from my personal experience and seeing others going through similar changes.

 

You will be amazed of how far you can reach after you face the forces of nature. Nature is the strongest. And if you want to be strong you need to face those who are stronger than you.

 

If you’d like to know more please download my free ebook 

 

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How fitness changes you at a physical and psychological level

How fitness changes you at a physical and psychological level

 

Fitness is not only an aspect of a visibly fit and healthy human being but more of one who is confident and strong in the way she stands, sits, moves, runs or talks.

Fitness, power and strength shape our bodies yes, but as a consequence our mental processes, our self esteem and finally the actions we take on a daily basis dramatically change.

Feeling unfit, soft and heavy will not help you when you walk up and down the stairs at work, play with your kids or simply run for the bus. I makes you feel old and sluggish, feeling like you don’t want to do anything anymore.

So we are here to change that by sharing with you 3 ways to train your body:

 

1. Run/fast walk/walk

I am a runner I know running is seen as dangerous. I totally agree with it, but only because we have lost our ability to run in an efficient way. We take our joints on a painful journey, we put so much pressure and tension in the way we run.

But because I am a runner I learnt that pain is not the only way to run. There is a better way, and since I changed my running style and the one of my clients we have all seen amazing improvement and ….. no more pain, no more suffering. The techniques I use are Chi Running and Pose Method of running.

 

2. Balancing

When you balance your cannot think about what you will have for dinner. Once your mind gets away you lose your balance. It’s really that simple. Balance exercises teach you how to focus, how to be in the now. A balanced body allows for a balanced mind.

 

3. Hanging

Hanging is again a powerful exercise for core strength. But also upper body. If you hang and lift your knees and then your feet to the branch the your will work your entire mid section of your body. This is by far my more favourite natural movement exercise.

 

 

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‘Engage your core’, what does that mean? Why should I do it?

flat-abdomen

‘Engage your core’, what does that mean? Why should I do?

crunch
Photo Credit: ShareHows.com via Compfight cc

‘Engage your core’, ‘suck your belly in’ or ‘squeeze your abs’ are terms repeatedly used by fitness professionals, including myself, but do we really think about what that means? Due to a limited time frame we never really delve into the benefits of building up a strong ‘core’ or how specifically to do it, in each training session.

So today I am drawing on my experiences as a gymnast, dancer and personal trainer to give you the low down on why you really should be engaging your core throughout exercise and how to do it.

Have you ever wondered how a particular dancer/gymnast/ice-skater effortlessly glides around the stage or floor? Well here is your answer in basic terms.

 

dance
Photo Credit: http://pixabay.com/

I have been taught from a young age in gymnastics and dance how to ‘shift my weight’, ‘stay on top of my supporting leg’, ‘find where my weight is’. All of these demands require you to connect your mind to your body. The individual tells their body to move a certain way and it responds correctly.

This is Mind-body connection is something innate to dancers and gymnasts. It is not, however, natural to everyone, which is why there is often difficulty when a non-dancer/gymnast is asked to engage his or her core.

So initially, I would suggest mindfulness as a useful tool for reconnecting the body to the mind, and incorporating breathing techniques into exercise.

girl
Photo Credit: martinak15 via Compfight cc

So once the individual manages to connect to their core, why should they focus their time on building strength in that area?

1. Keeps you graceful – It helps with your ability to control your movement, particularly when you come across a difficult exercise or you are starting to fatigue.

2. Back health – It is estimated that four out of every five adults (80%) will experience back pain at some stage in their life. Back pain is the number 2 reason for long – term sickness in much of the UK.(http://www.backcare.org.uk/factsandfigures).

The ‘Core’ is made up of a group of muscles that begin with your ‘abs’ and wrap right around to your back.

A strong core will support your back in times when it may be vulnerable to injury.

3. Power – A strong core is the starting point in powerful explosive movement, such as lifting and jumping.

4. Balance – Our bodies have the potential to do a lot more than we think. If ever in a situation where your stability is compromised a strong core will enable you or increase your chances of staying upright.

5. Light on your toes – If you ever start to feel fatigued and tired during exercise, your core is there to get you through and ensure that keep exercising effectively and efficiently.

 

But how do I do it?

I have found this to be the easiest way to activate connection to the core:
1. Start by lying or standing up

2. Place your hands on your stomach

3. Take a deep breath in allowing the stomach to balloon

4. Start breathing out feeling the abdominal muscles pushing the air out your lungs

5. Keep breathing out until your lungs are completely empty, to do this requires more effort then normal breathing and so you should feel your abdominals fully contract/tighten.

This exercise can be used as a core activation exercise or throughout your workout.

handstand1
Photo Credit: Evil Erin via Compfight cc

What’s my ultimate core strength exercise?

It has to be pike handstands (influenced by my gymnastic days). I love playfulness of the movement, challenging your body’s ability to respond to the movement quickly and you feel like you are doing something really impressive.

For those still building up core strength an easier, but equally impressive, version can be done by using a Swiss Ball to support the legs.

About the author: Alice BowmakerAlice Bowmaker

 

Alice is an East London based, YMCA qualified personal trainer on a mission to inspire and motivate people to push themselves past their expectations and help them rediscover their love for the beauty and strength of their bodies.

She has a background in dance and gymnastics which he uses extensively in her training repertoire. She also holds memberships with REPs and NRPT.

You can contact Alice at www.alicepteast.com