Fitness and Exercise

Bodyweight workout number 4! Ten mins, ten exercises!

Well this is becoming a bit of a tradition now isn’t it! We’re over 2 weeks into this lockdown now with no sign of it changing anytime soon. So while we’re all still missing our classes here’s another little workout for you!

Once again it’s equipment-free. All you need is yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

Always remember anything is better than nothing so you don’t need to do a long exercise session. This is another ten minute circuit – if you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get everyone involved! 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 4

Oh and in case you’re wondering why my clients know the fast feet as the seagull dance… this is why: seagull dance (the resemblance is uncanny! 🤣)

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Fitness and Exercise

Another Quick Bodyweight Home Workout – Another Ten mins, Ten Exercises

Well I’m still missing my classes, as I’m sure many of you are too, so I thought I’d do another little workout for you!

It’s equipment-free. All you need is yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

Remember it doesn’t need to be a long session – any exercise is good! This little circuit takes only ten mins again – if you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get everyone involved! 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 3

Have fun! 🙂

xx

Ps. If you missed the last workout it’s here (Bodyweight circuit 2) and my first one is here (Bodyweight circuit 1)

 

Fitness and Exercise

A Quick Bodyweight Home Workout – Ten mins, Ten Exercises

I know, like me, many of you are missing your classes and workouts.

I just thought I’d do another quick, equipment-free workout for you guys to try. Remember it doesn’t need to be a 45 min session – any exercise is good! This little circuit takes only ten mins – if you have more time then you can always do it twice or three times, but if you don’t then just do it once! Get the family involved too 🙂

If you want to do it “with me” then there’s a video below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 2

Have fun! 🙂

xx

 

Fitness and Exercise

Gym closed? Here are some of my tips for home workout options

With yesterday’s announcement about gym closures I know lots of people are worrying about how to stay fit if you can’t (or don’t want) to leave your home.

Now obviously there is always the option of doing outdoor activities like walking, running and cycling – and in fact you should definitely be doing some of these regardless. The fresh air and daylight will do you the world of good!

It’s currently unclear where we stand with outdoor exercise classes – the guidance does suggest that non-essential social gatherings are also a no no , so it’s a bit of a grey area but you have to make your own choice about that.

So in the meantime home workouts are definitely an option. Switching to home workouts isn’t easy – especially if you’re a class-based exerciser like me. You only need a little bit of space (anywhere will do) but you do need a fair bit of motivation. But it’s worth it, as establishing a workout routine could, most importantly, reduce the anxiety that this whole situation is causing, as well as keep you fit and well.

You don’t need any equipment but if you did decide you wanted to get some then a set of resistance bands (https://amzn.to/2J5MKXy) and some handweights (https://amzn.to/2xVeN9P) or adjustable dumbbells (https://amzn.to/2Uovxhf) and a skipping rope (https://amzn.to/33z73Gt) are probably the best options . Right now though everyone and their dog is buying them so you may find it hard to get hold of them. In the meantime there is loads you can do with body weight (like my post I shared last week – https://everystepfitness.com/2020/03/18/if-you-cant-get-to-thegym-here-are-two-easy-equipment-free-home-workouts-for-you-and-your-family/) or get creative and use household items for handweights (bottles of bleach/cans/ a rucksack filled with books etc).

I thought it would be a good idea to share a few options for home workouts. So here are my favourites for all types of exerciser.

If you are looking for workouts you can watch and follow then there are TONNES of free workouts out there.

⁃ Do a YouTube search for whatever type of workout you fancy and it will bring up 1000’s of options – all free! HIIT, yoga, Pilates, dance, strength training etc – everything is there!

⁃ If that’s all a bit bewildering then two great resources are fitness blender (https://www.fitnessblender.com) and the bodycoach (The Body Coach TV – YouTube ) . Both of these offer hundreds of completely free workouts. Fitness blender has a range of cardio, strength and stretch based workouts. The Body Coach is mostly hiit based stuff but he’s also doing some kids based sessions too at the moment.

⁃ If you want something a bit more polished and app based then it’s worth checking out Peloton (https://www.onepeloton.co.uk). They are doing a 90 day free trial at the moment! The app (which doesn’t require you to buy their bike etc) has loads of easy-to-follow and high-quality videos, including yoga, strength, meditation, cardio and bootcamp classes. There are also audio-only classes for outdoor runs, if that’s still an option for you. 

⁃ If you’re already missing your Les Mills classes then definitely check out Les Mills On Demand (https://www.lesmills.com/uk/ondemand/). There are a variety of all your favourite classes – attack, bodystep, pump etc and you can do them all on the comfort of your home! You don’t need to buy specific les mills equipment – any generic weights will do for example. They have some free workouts and they’re also doing a 14 day free trial.

If you’re considering other options then you could think about some personal training. Most of us are still seeing our PT clients (taking extra care with cleaning and maintaining social distancing) and many of us offer online Pt options too.

If that’s all a bit much and you just want some simple workouts to do without the need for an app or a laptop screen in front of you then just drop me a line. I’m happy to put together some home workouts for people, just like I do for my Pt clients. Just ask – anytime and I’d be glad to help out (free).

Hopefully you can find something you will enjoy doing while we wait for those gyms to reopen and we get to see each other again!

Happy working out – wherever you do it!

Xxx

Fitness and Exercise

If you can’t get to the gym…. two easy home workouts for you and your family

As the coronavirus continues to cause concern worldwide you may find yourself unwilling or unable to get to the gym. Now whilst a few weeks of no gym isn’t the end of the world, it is important to stay active and healthy. Exercise actively helps to keep the immune system functioning so you should be trying to exercise in some way. Walking outside is one brilliant, easy option (or cycling if you have a bike), and activities like gardening are also a great workout.

But if you want something a little more structured or for when the weather isn’t great then it’s good to have some options to do at home.

There are loads of free workouts online – YouTube is awash with them, but sometimes it can all be a bit overwhelming so I thought I’d share with you a a couple of really simple, easy to do anywhere workouts – outside or inside.

Before you start warm up with a light jog on the spot, and limber up those muscles!

The first workout is a circuit- based bodyweight one – the moves are all simple and can be modified as you need. I’ve included skipping but if you don’t have a skipping rope then you can always do a ‘virtual’ pretend skip! You do each move for 45 secs, with 15 secs rest. Once you complete the circuit go back to the beginning and do it again! Do as many circuits as you have time for / can manage! Remember – something is better than nothing – so if you only have ten mins then just do some of it! You don’t have to do a full workout every single time!

The second is a great way to get your kids (or housemates/ family) involved and staying active too and is something I give my clients for be summer holidays etc when they can’t get to their usual gym/classes. It’s an easy spelling workout! You can play it however you like – give each other words, or take turns to select words, use your names etc – just have fun with it! You can also change the moves too of course!

You can modify these workouts however you need and if you do need help just drop me a message and I can help you!

Most importantly try to enjoy it! 🏃🏼‍♀️🏃🏼‍♂️xx

Mindset and Motivation

Reverse Lent

Today is the first day of Lent! Traditionally a time when people give up various things they consider ‘bad’. But how about instead of giving up things, you instead turned it around and tried giving something or trying something new?

Give your time to someone, volunteer, give to charity, part your clothes and donate them, donate to foodbanks, take up a new hobby or challenge…

What do you say? 🤗

How about a reverse lent?

Xx

Fitness and Exercise, Mindset and Motivation

How to Survive the Festive Season

The festive season is well underway now and we’re starting to get in to the season of parties, drinks and over indulging. It can be pretty overwhelming and if you are trying to maintain or lose weight then the prospect of the next couple weeks or so can be quite scary. I’m very much of the opinion that life should be all about balance and you should definitely enjoy the festivities but it doesn’t hurt to have a little plan in place to help you get through it relatively unscathed right?

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So here are a few tips to help keep you on track.

#1 Be kind to yourself and try not to panic

Over-eating on a night out does NOT make you a bad person. Your food or drink choices do not reflect your value as a person so if you have a blip and end up splurging when you don’t mean to, it’s ok. So try to remember to stay positive, even when things don’t quite go according to plan. The festive season is challenging for everyone and there’s no point berating yourself over a few extra mince pies. Practice self-compassion, forgive yourself and don’t let it spoil the festive season. Just pick youself up, dust yourself off and start again. Remember, if you’ve been losing weight you didn’t lose it all in one night and you won’t put it all back on again in one night either!

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#2 Choose your battles

Be realistic about how you’re going to handle the festivities. Saying “I’m not going to drink any alcohol at all until the New Year” or “I’m not going to eat any mince pies or chocolates at all” probably isn’t very realistic, but perhaps “I’m only going to drink at Christmas parties” or “I’m not going to eat any mince pies or chocolates at work” might be a bit more doable?

Look at your diary and decide which events are worth relaxing a bit for and having a splurge if you want it – it might be that you decide to enjoy a drink with certain friends or at certain events, and at others you stick to the soft stuff. Use your own criteria to decide which events you want to splurge a bit more at – it doesn’t matter how you decide, the important thing is that it’s worth it to you. One event a week is a good target,  so choose the special events and then don’t worry about them – just look forward to enjoying them guilt-free. Now that doesn’t mean go mad and eat and drink just for the sake of it, but just relax and enjoy having whatever you want to have that day/night.

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#3 Make a plan

If you’ve decided which events to relax and splurge at that naturally means there are some events where you will want to be more careful. Perhaps you’ve decided that you will be more careful at your work-do, but allow yourself to relax at the xmas drinks with the neighbours.  So you have a few options – you can always politely decline to attend – that gets you out of it altogether… but I’m guessing you may well want to be there, so you need a plan.

First thing to remember is that food or drink is not the reason you’re there – the reason you’re there is to share time with people in your life. Focus on the people and the activities rather than the food and drinks.

Simple strategies include ensuring you’ve had something to eat before going to cocktails or drinks gatherings, or ensuring you have dinner plans already in place for afterwards. If it’s a dinner event then just try to make the best possible choices, fill up with veggies and get some protein in, and drink lots of water. If you are drinking alcohol then stick to lighter beers, white wines and other lower calorie drinks and try to avoid sugar-laden cocktails.

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#4 Plan for the problems

Even though you have a plan sticking to it may be easier said than done. Try to think about the possible obstacles in advance. Are buffets your weakness? Do you tend to not eat enough earlier in the meal and then end up over doing it on dessert? Are the canapes your weak point? Or is it the bowls of crisps….

Try to have some alternative plans in place – for buffets commit yourself to one plate of satisfying food only, don’t go back for seconds. Take your time to pick the healthiest options you can and eat them slowly and mindfully. Make a decision before you go not to dip in to the canapes and crisps and ensure you’re not too hungry when you arrive so you’re not starving when they come round. Making an active decision before you even get there will help you to resist them more easily.

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#5 Be sensible and realistic

You have to be realistic about the situations you’re facing. There’s no point planning on just eating carrot sticks all evening at a drinks party – you will fail, no question. So be smart about your strategy and honest about what you can manage. If you have a friend going with you share your plan with them – they might be keen to help you and give you some moral support – it’s a lot easier to say no to those canapes when you’re both refusing them.

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#6 Don’t forget all those other good habits

Just because it’s the holidays doesn’t mean you need to forget all those other great habits you’ve developed. So still have a healthy, protein filled breakfast, drink lots of water, keep junk food out of the house, get your daily dose of vitamin D, walk as much as you can, when you’re not out partying focus on good quality sleep, and get to the gym or do a home workout whenever you’re able.

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#7 Celebrate your successes

When you skip that dessert, or stop after that one glass of mulled wine, or avoid the bag of crisps –  celebrate it. It’s so important that you associate positive feelings with these healthy behaviours as that’s how they become habits. Simply smiling sends signals to your brain that something good is happening so giving yourself a big grin when you skip those desserts will already make it easier to do it again in future.

By focusing on the little successes you’ll also feel like you’re making progress. So take the time to make a mental note and congratulate yourself – you deserve it!

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#8 Learn from the inevitable blips 

As well as little successes there will be little slip-ups too. Don’t panic!

It’s normal, you’re only human! If your plan of no dessert ends up with four mincepies and a dollop of ice cream then it isn’t the end of the world. Try not to dwell on it, just because you had dessert when you didn’t mean to doesn’t mean you need to abandon all hopes of exercising self control over the holidays. Just acknowledge it and think about what you could have done to prevent it? And “being a better person” or “being stronger” and other self-damaging beliefs aren’t the answer – think about actual practical things like were you too hungry that day?  Did you get enough protein in? Could you have filled up with more veggies? Could you have left the table before dessert?

Or maybe you just didn’t realise that you’d be served your favourite dessert that evening – had you known maybe that night would have been one of your splurge nights….

Whatever the issue just acknowledge it, learn from it and move on.

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#9 Adapt!

You’re going to find some things easy, others hard, you’ll have successes and setbacks and you’ll find what works for you and what really doesn’t. So be ready to adapt things if you need to. If the plan works well this year then next year it may still work but your circumstances will be slightly different  – friends may change, your job may change, life moves on so you have to as well. Your strategies will need to adapt but the basic principles will still be the same.  So don’t worry about needing to stick to a rigid plan – flexibility is the key!

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#10 Enjoy and find the joy!

It’s a wonderful time of year to connect and reconnect with friends and family – enjoy it, and find the joy in all the things you do this season. Don’t let worries about food and weight overshadow all your activities – cherish the happy moments.

Enjoy 🙂 xxx

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