If you are looking for encouragement and advice for training this winter then read on. The topic of training, staying consistent, finding enjoyment in exercise is something I feel very passionately about and I hope I can inspire you or at least incentivise you to schedule some movement into your coming week…
Cut yourself some slack
First up. It is definitely harder in the winter so cut yourself some slack and PLAN AHEAD. I don’t know if there is science behind this but I believe is helps 10 fold if I have my gym / yoga / running gear ready to put on first thing in the morning. Do not reach for the cosy dressing gown and soft slippers, they wont help you! I recommend budding up – meet friend at the gym, join a class or even just tell your partner you ARE getting up and exercising tomorrow. A little accountability goes a long way!
Planning for me takes place at the start of the week, when I map out which classes I am doing, when I am running and when I may be going to the gym or having a day off. I jot this into a training diary but you can simply use your diary, notes within your phone or download our monthly calendars and tick off your workouts.
A while back I actually created some weekly planners for you, these are the perfect solution to scheduling your week and PRIORITISING YOURSELF &. MOVEMENT >> download your copy here.
Remember Rome wasn’t built in a day
Cliche but true. Since lockdown started we have been sharing the same 4 live classes each week and by no means am I saying you need to keep going for 3 years before you see any progress. However it takes time to feel like you are ‘good’ at something or you are really enjoying it. I am not suggesting you have to strive for perfect or ‘good’ (whatever that means) but that skills take a while to master and Yoga, Pilates, Running etc are skills them self.
Try a beginners class, book an introduction with a Personal Trainer and wrap your head around the basics before you strive for the more complex stuff!
Where to start and what you will need
I have shared some of advice on the three training disciples I use and I believe these three together work really well.
Yoga and Pilates
You do not have to be flexible to go to yoga, that is why you are starting (I thought we should clear that up).
- Benefits? Head space, Flexibility, Mobility, Core, Breath work, De Stress, Injury Prevention
- Where to start? I have a free trial and a whole file of beginners classes online that you are invited to dive into. All of our videos are designed to help tight lower backs, tight hips, tension headaches and stiff shoulders… are you nodding along?! I have also shared quite a few free five minute videos recently on instagram and these would be a great way to dip your toe in the water if you are short on time.
- Do I need anything? Just space, you need space to lie down on your back with room for your arms out to the side and overhead. Ideally a good grippy yoga mat too, I recommend our personalised mats, life form or yogi bear.
Running
By no means am I an expert but I really enjoyed training for London Marathon this year and I actually qualified to run next April! I have learnt a lot about running the last 18 months and can certainly point you in the right direction or help you with a training plan.
- Benefits? Cardiovascular health, Improves bone health, gets you outside in fresh air
- Where to start? Once around the block and then twice, or run for 5 minutes and walk for 5 minutes on repeat which becomes 6 minutes and 4 minutes the following week then 7minutes and 3 minutes.
- Do I need anything? A good pair of trainers do help. I am running in three pairs at the moment, all of which I rate so I am going to share them with you because I know what a minefield shoe shopping is (NIKE fast runners, SAUCONY every day runners, HOKA wet weather runners).
Strength Training
Gyms are very over whelming places and even I am put off by the number of fancy machines sometimes. I strength train twice a week and I rotate between two very simple programmes, I try not to overcomplicate it.
- Benefits? Improves your Strength, Improves Bone Density, Injury Prevention
- Where to start? My hit list of great strength exercises for you – Lunges, Squats, Press Ups, Pull Ups / Rowing Exercises, Dead Lifts. Now you know what to do, but how many reps and sets? In order to build strength you need to be using a weight that is challenging as your approach your last few reps, but a weight that you can still keep form for those last few! Aim for 6-12 reps, 3-5 sets.
- Do I need anything? You do need access to weights / resistance. We have videos online in our library with minimal equipment but for a real impact I would say you need a good selection of medium and heavy weights (I can talk about these with you if you need guidance buying).
You can I enjoy it
I hear so often ‘but I don’t enjoy exercise’ or ‘exercise isn’t for me’
You know what? You haven’t looked hard enough or found the right kind of exercise because you CAN find something you enjoy. There are thousands of trainers and teachers out there and some you will love, some you wont. So keep looking.
It also doesn’t have to be hellish and gruelling. Try yoga or pilates, book a retreat, go for a power walk or slow jog with your best friend, use that gorgeous gym and spa down the road, make it a treat. You deserve it.
Remember these four things…
I want this to be inspiring and motivating not overwhelming and intense so I am going to finish by highlighting four things that will help you with your training this winter especially if you are sat on the fence not quite wanting to jump off!
- Plan – pre-plan your training each week (download our planners);
- Be accountable – buddy up or join a class;
- Start simple and small – with a 5 minute video or a jog around the block; and
- Enjoy it – don’t make it punishing, treat yourself with it, if you aren’t enjoying it try another style / class / trainer.
Reach out to me if you have any questions, you want to join our classes or you want to treat yourself to a healthy HIFE Retreat! Do it now, go and schedule some movement into your week.
