Fitness goals for beginners

Fitness goals for beginners

Everybody is a beginner when they start their fitness journey, and when you’re starting out, it can be hard to know what to do and when to do it. Goal setting is really great for helping you get on a path to improvement. So, what are some good fitness goals for beginners?

Cardiovascular fitness

An excellent fitness goal for exercise newbies is the 5km non-stop run or jog. If you haven’t heard of the “Couch to 5k” program, Google it now. This plan helped nearly a million people during the Covid lockdowns. You don’t have to follow this specific program, however, having a goal of 5k and setting a timetable to achieving it is a sure winner for beginners. You’ll build cardiovascular endurance, mental and physical stamina, and you will start to strengthen your muscles. You should be aiming to reach you 5k target somewhere between the 9 to 12-week point.

Jogging really is a great form of exercise for beginners because nearly anyone can do it. You don’t need equipment or expensive gear. You just need a decent pair of trainers, a pair of leggings or shorts and a good sports bra for females. And you’re off. You can jog almost anywhere at any time, therefore it’s convenient, cost effective, and most importantly, it boosts your fitness from Day 1.

Upper body strength

Upper body strength can take a long time to build, particularly for women. We can get through much of our day to day lives without really needing a lot of upper body power, and therefore we tend to forget how important it is for our overall fitness. Having stronger arm, chest and back muscles can help prevent back injuries caused by the simplest of things such as picking up a bag of heavy shopping.

If, when you start your fitness journey, you can’t achieve 1 full push up on your toes, a good goal to work towards would be 10 push ups in 12 weeks. This will be easier for some than others, depending on your body type and age. It’s likely to take some hard work form you to achieve. You’ll need to plan a consistent training schedule with a focus on exercises such as the dumbbell chest press, dumbbell bent over row, and push ups with the support of a resistance band. You can also build up your strength for this goal by taking the lowering phase of the push-up in 5 seconds, and then lower your knees to the floor to push back up to your starting position. This is eccentric training and is great for strength building.

Fitness goals for beginners

Lower body strength

Strengthening your leg muscles tends to be a slightly easier journey, as the muscles are bigger and worked more in everyday movements. For a complete beginner to exercise, you want to aim to be able to hold a wall sit for 1 minute within 4-6 weeks. What is a wall sit? You should have your back flat against the wall, bending your knees at right angles, like you are sitting on a chair. This position will work your glutes, hamstrings, and quadriceps muscles. It is an all-round leg burner!

There are countless exercises you can do throughout your workouts to work towards achieving this goal, and you can also end each workout with a wall sit test to see how you are progressing. Too easy for you? Hold some weights in your wall sit to up the challenge.

Core strength

Now who doesn’t love a plank?! The plank is a fantastic fitness goal for beginners. We think you should aim to be able to hold your plank for 1 minute by the end of week 4 of training. And we mean a plank with no fidgeting! Your body should be in one straight line from the top of your head down to your heels. You should have your core braced and scooped ever so slightly, your shoulders pulling down to help engage your back muscles, and your leg and glute muscles should be tensed.

What next?

The really fabulous thing about fitness goals, including all of the starter ones that we’ve talked about, is that they can always be made more challenging. You don’t ever have to reach a point with fitness where you feel like you’ve come as far as you can and have learned as much as possible. There is always more to discover and more to reach for, and this is what makes fitness and working out such a truly enjoyable experience to have in your life.

Written by Becky Barrett

Strengthen your core

There are numerous reasons why it’s good to strengthen your core, and endless exercises you can perform at all levels of fitness to do this. We’ve discussed some of the key reasons in more detail below, and also highlighted the most popular and effective exercises you can try.

Reason 1 – You’re a fitness newbie

If you’re just starting out on your fitness journey or are returning to exercise after a break, your number one area to strengthen is your core. Why is this? Your core affects everything, it supports your spine and will play a major part therefore in your technique and alignment when performing most exercises. If you advance too quickly in movements and don’t have the core strength to support you, you will be at a higher risk of injury.

Your primary thought before you start any exercise should be “is my core engaged?”. If you don’t have strength in your core muscles, you won’t be able to engage them effectively. Core engagement involves tensing your stomach muscles, but not so much that you can’t breathe or stand up straight. It’s a tensing or bracing feeling that makes you feel strong and sturdy.

Top exercises: Start your core training out with a simple “deadbug”, and a “plank” on your knees. You can develop these 2 exercises through phases as you get stronger, with countless variations to keep your interest levels up and ensure you are continually challenged.

Personal training

Reason 2 – You’re a back pain sufferer

Research conducted by Arthritis Research UK estimates that 9 million people in England experience back pain. It is a common misconception that rest is the best cure for back pain. However, depending on the reasons behind your back pain, exercise, and in particular, exercise that strengthens your core muscles, can offer a great amount of relief. We always advise to check with your GP or qualified medical practitioner before starting exercise for back pain to rule out anything serious that needs alternative treatment.

Top exercises: Generally speaking, core exercises performed in a controlled manner are best for you when you have back pain. Pilates-based movements are excellent. These exercises will develop your deeper core muscles, providing excellent stabilisation for your spine. Regular practice will result in you improving your posture, increasing your spine mobility and finally, relieving tension held in your back muscles.

Reason 3 – You’re an advanced fitaholic

You are never too advanced not to keep core exercises as a staple part of your fitness routine. Continuing to strengthen your core will help you run faster, lift heavier, have better balance, and help keep your good form and technique. It can be easy to keep upping the challenges we impose on other areas of our body, whilst forgetting that we need to continue to up our core strength to support this work. Yes, your core will be used and worked in many of the other movements you will be practicing, but we cannot recommend enough a good core focus finisher exercise at the end of your workout.

Top exercises: You can get as fancy and creative as you like here. For example, try your bicycle crunches and deadbugs with resistance bands or weights. Get going with some plank variations to include hip twists, downward dogs and 2-limbs balances. Slow down your mountain climbers, challenge your side planks with spine rotations, and really push your limits with some rollouts. The list is endless, so have fun and enjoy the burn!

Written by Becky Barrett

Mission Impossible?! How to break bad habits and form new ones.

 You’re feeling positive, and you’re feeling motivated. You know that you are ready to try something new and to transform your way of life. Out with the evening TV binge and the late-night snacks. This time you’re really going to make a difference, and you’re going to stick with it. Fast-forward 3 or maybe 4 weeks, and the chances are, you’ll have a vague recollection of having this conversation with yourself, but yet here you are again. And nothing has changed. How can you break bad habits and form new ones when it feels like mission impossible?!

Change your perspective

It’s good for you to know why you want to make the change and understand your reasons. For example, stating that you want to lose half a stone is the change you want, but why do you want to? Is to make you feel more confident? Or is it to fit back into a certain pair of jeans? Your reasons are personal to you, and it doesn’t matter what anyone else thinks of them. But if you focus on your reasons for why you want to change, it will be a more powerful approach mentally for you to help you achieve your goals.

Identify your triggers

Is 10pm your weak spot for grabbing the biscuits? Do you reach 5pm and also reach for the large glass of wine? When you meet up with a certain friend, do you tend to go a little overboard and have a case of the regrets the next day? By identifying your triggers, you can challenge them. Find an alternative something to do at that time of the day that prevents you from partaking in that habit. Suggest an alternative style of venue for you and your friend to meet up at. Little tweaks in your routine that will help eliminate your triggers for the behaviours you want to stop.

One step at a time

Implementing any of the changes you wish to make to break those bad habits will be easier if you take them one at a time. Attempting to stop everything all at once will feel overwhelming and is just so difficult to accomplish. You can’t change your whole lifestyle overnight. Many of the bad habits you are seeking to reform will have been in your life for years. Trying to cut the wine, the snacking, the smoking, and the late nights all at the same time will leave you feeling like you have given up everything you enjoy in your life (not true, but this will be what your brain attempts to get you to believe) and you’ll be fighting a losing battle of willpower with your mind and body. Take one habit at a time, replace it with a new, improved, action, and once you’re comfortable with this, you can take on the next one.

Find your support system

Have somebody in place that you can contact when you’re really feeling the challenge. Somebody who will encourage you, motivate you, and remind you why you are doing this. Not the person who says, “Well, just this once cant hurt”. This support person might, therefore, not be your bestie, but somebody that can be more objective for you. Someone who isn’t worried about giving you answers to your questions and that you might not be wanting to hear at that exact time. They’ll be able to help keep you on track through the frustrations and help get you back on track after the setbacks. Because none of this is going to be straightforward or easy, and it’s best for you to acknowledge this now. But when you finally look back and realise how far you have come, it will all be worth it.

Written by Becky Barrett

Some of us are just not very active when the temperature dial rises. Period. All we want to do is sit with our feet in a paddling pool, sipping an Aperol Spritz, working on our tan lines. But you don’t want all that hard work you’ve been putting in over the past few months to lead to 2 months of doing pretty much nothing. So, how can you do your workout in the Summer sun and not feel like a hot mess?!

Workout timing

If you’re one of those people that squeezes in their workout at an opportune moment at some point during the day, you may need to do a touch more planning. Heading out for your 30-minute jog or swinging your kettlebells at 2pm when the heat of the day is at its highest, probably isn’t the best idea. You are more likely to feel lethargic and not get the buzz that you are seeking. Instead, try to schedule your workout first thing in the morning where possible, and grab yourself a nice cold shower afterwards to help you feel invigorated for the rest of the day ahead.

Style of workout

If you’re living somewhere super hot or are on holiday and want to get a workout in, think about maybe switching up the type of workout you are doing. Swimming is an obvious “yes”, and really provides a great all over body workout. Slow resistance exercises also work well, building your strength and toning your muscles without having to really push your exertion levels. If you are an avid runner or HIIT fan, try to do these workouts in a cool, air-conditioned room, so that your internal heat levels don’t rise through the roof. Heat exhaustion is not pleasant.

Hydration!

Fluids, fluids, fluids! And we mean water, or sports drinks which help replenish electrolytes. Staying hydrated needs to be a focus when you workout in the heat. Signs that you’re not rehydrating your body as much as you need to include, headaches, fatigue, muscle cramps and nausea. Small sips, and often, throughout your workout is advisable.

Workout in the Summer sun

Workout frequency

As our bodies can tire more easily in the hot weather, you may need to schedule in extra rest time into your workout schedule. You may also need to reduce the overall length of time one workout takes you. Listen to how your body feels, and try to work with it, not against it. Maintenance of your fitness levels is the key thing here, Summer may not be the time for your body to be pushing your physical boundaries every single workout.

Top tip:

Do what you can, and gain balance in your daily life. Don’t beat yourself up if you’re not making “progress” at the speed you were in the cooler months. Learn to enjoy the difference in your workouts, and be proud of yourself for continuing on your fitness journey throughout the varying seasons.

Written by Becky Barrett.

Why go it alone?

We can all have varying needs when it comes to fitness. However, with the statistics showing us that we’re 70% more likely to achieve our fitness goals when we workout with a friend, why go it alone? Yes, there will be times when you need some head space and your own focus time, and of course, you should still have these types of workouts too. But let’s look at our top 6 reasons why you should be syncing some of your training schedule with a friend.

Motivation

There’s no denying it, when you’re working out with someone else you can egg each other on and motivate each other to work harder. If one of you is feeling a tad “not in the mood”, the other one can help pick you up and spur you on. Research has shown that women who workout together are 64% more likely to push their limits in their workout.

Accountability

If you have scheduled a workout with a friend, you are far less likely to make up an excuse for not doing it. You can’t let your mate down! They’re not going to let you get away with any lame excuses as to why today just isn’t going to happen for you. You will be held fully accountable because the guilt trip of a “no show” just isn’t worth it. Unthinkable.

Why go it alone?

Competition

Who doesn’t love a bit of friendly competition?! Let’s face it, it’s healthy for us. It’s natural, and it means you’ll both achieve more from your workout. If you see your friend pushing the speed on her treadmill, the chances are you’re going to be asking yourself whether you couldn’t go that bit faster too. No need to get carried away though, “friendly” is the word to remember here….

Fun

Working out with a friend is guaranteed to be more fun. You’ll sweat together and you’ll laugh with each other when something doesn’t pan out as planned. You can make exercises more interesting by working together. You’ll catch up on each other’s daily dramas and you’ll feel a real connection. As human beings we need this feeling of comradery at times. It’s healthy, it puts a smile on our faces.

Learning process

You’ll definitely learn a few things along the way on your fitness journey. There will be some exercises you can’t get to grips with, and there will be some that come naturally to you. You and your training partner can share these experiences and helpful tips, so that you both learn faster. You can monitor each other and try to help each other with any areas of difficulty.

Recovery

Ah yes, the post-workout session. What could be better than going for a coffee or lunch with your friend after a full-on workout? You’ll have earned this, so kick back and relax together, and look forward to your next training session.

Written by Becky Barrett

Lose the bull**** and find your fitness

How many times have you said you’re going to do something, only to keep putting it off, to procrastinate or make an excuse as to why you haven’t done it yet? We’ve all been there. And it’s usually because it’s something that we believe is going to be hard to do, or we’re just not really that interested in doing. But, when it comes to your health, it should be a priority. It’s time to lose the bull**** and find your fitness.

Why?

You have one body – unless you’ve discovered a new medical phenomenon that no-one else is yet aware of. So, you have to take care of it. This is it. This is your one shot. It has been proven in numerous scientific studies that exercising regularly will prevent illness, keep your body stronger and more resilient to disease, will alleviate the onset of aging and help to mitigate your risk of injury. We owe it to ourselves to give ourselves the best chance of a vibrant and capable lifestyle, especially as we get older.

How?

Mindset

If exercising just doesn’t come naturally to you or fills you with dread, you’re going to need to play some mind games with yourself. Setting yourself mini challenges can help; small, easy-ish hurdles that do not appear insurmountable and put you off before you even start. Bargain with yourself; little rewards if you do something you’ve said you’re going to do. Stop lying to yourself and lose the bull**** excuses. You know deep down what is going to be best for your mind and body, and if you don’t, reach out to somebody who does so that they can help you. Whatever it takes to get you moving, do it.

Find your fitness

Likes and dislikes

Exercising becomes far easier when you enjoy it. That being said, when something is difficult, it can take some perseverance and repetition before we reach a point where we can enjoy it. Therefore, don’t give up on something the first time you try it because you can’t do it, or think you can’t do it. Work out the difference between a challenge and a dislike. Do you not want to do it because it’s pushing your limits and is hard, you or is it because it bores you? When we can cut to the chase and be honest with ourselves, we’ll arrive at a place mentally where we’ll be ready to take on the competition that’s going on between our minds and our bodies.

Choose your battles wisely

You can’t take on everything. Life gets in the way and if we try to do too much, we’ll end up stressed and ill anyway. Not the effect you’re looking for with your exercise routine. There are some days where you should take on the mental battle (and it will be a battle) and drag your backside out of bed to do whatever your choice of workout is. And there will be other days, where you will need to accept that it’s just not going to happen. Work with your mind and body to learn when you’re fooling yourself and when you do actually need to take a break. Get to know yourself and fully understand how you are going to find and manage your fitness journey.

Written by Becky Barrett

Are you stuck in a rut?

In 2019, research revealed that a staggering 61% of people in London felt like they were “stuck in a rut”. The pandemic exacerbated this issue, and we are now living through what has been called “The Great Resignation”, with countless people feeling the need to just do something different and find more meaning in their lives. So, what can you do if you are feeling stifled, bored, frustrated, under-appreciated, and generally just stuck in a rut?

Acknowledgement

The first thing you need to do is acknowledge your feelings. The easy option is to keep going on each day and to keep doing the same things and allowing yourself, perhaps a 2 minute daydream of what life could be like if you dared to change things up a bit. Acknowledge how you are feeling and then really hone in on the reasons why you think you might be feeling this way.

Be honest with yourself. Analyse every aspect of your life and write down what you love about each area and what could do with improvement. Flush out the reasons behind your discontent. Sometimes, this self-reflection can be painful, because you might be admitting to feelings that you really would rather leave brushed under the carpet. But we get one shot at this life. It is not a practice run. Self-development and understanding your needs are important tools to help you lead a fulfilling life.

Making plans

As the famous saying goes, “Rome wasn’t built in a day”. Don’t expect that now you have worked out what your issues may be, you’re going to wake up the next morning and implement a whole new fabulous lifestyle. It’s time for some goal-setting and to get some plans in place.

Here are a few ideas:

Do you need a change of scenery?

Could a house move be on the cards? This one definitely won’t be achieved overnight, and it can be a tricky one to implement depending on jobs, family and finances. But it’s never impossible. It might take months; it might take years. However, if you know in your heart that your current location isn’t “right” for you, it’s time to start the search. Even just making the plans and solidifying the idea in your mind will give you a new lease of life. You’ll feel proactive and energised. Sometimes, even heading away from your home location on a day trip to visit new places is a great way to help with the change of scenery option. You might end up finding that just getting out and about more is exactly what you needed and that you don’t need to move house after all!

How about trying something completely new?

We’re probably all guilty of doing the same thing over and over. For example, going to the same fitness class, the same pub, the same clothes shops. Our old, trusty favourites. And it’s great that we have these. They make us feel secure. We know what we’re getting, and we like it. But they don’t keep the excitement alive. They don’t keep us on our toes or test our boundaries. Find a new hobby to try, meet new people. Go to a different restaurant and try a dish you would never usually choose. Buy an item of clothing that makes your heart beat faster. If you don’t like any of these attempts in the end, that’s okay, because the experience itself will still be worth it.

What about a career change?

Changing career can be terrifying, but it can also be exhilarating. You are never too old to learn something new and to try something different. Work is such an important factor in our lives. It takes up a huge proportion of our time. We really should enjoy it and get satisfaction from it. If you’re not sure where on earth to start with what you really might want to do, think about what you’re naturally good at and start researching where those skills could take you. Don’t be afraid to think outside the box. As with a house move, a job move can take time. So be patient, and don’t give up on your dreams.

When you’re stuck in a rut, our mental health can deteriorate. This can lead to a downward spiral which we just can’t see a way out of. It’s important to seek help if this is where you’re at. Speak with your GP, and try to see a counsellor or therapist.

Written by Becky Barrett

Why is variety the spice of fitness life?

We know how it is. You find a group exercise class you like, or you fall in love treadmill workouts. Maybe you’re an avid swimmer or get your buzz from the intensity of spin class. These are all great, and we’re by no means going to say you should stop doing them. But what we are going to ask you to think about, is adding in some variation to your routine. And we have a few good reasons why we feel variety is the spice of fitness life.

Help your training aims

Let’s look at this. Can you think of a professional sport where all you need to do to be excellent at it is train in that exact sport? Probably not. All of the best, all-round sports players have to supplement their training with other styles of fitness. This is so that you are working all of your muscle groups, and so that you are targeting them in different intensities. You want to be exercising your whole body, working your cardiovascular endurance, your muscle strength, your power and your flexibility.

The problem with just doing one form of exercise all the time is that you’ll be missing out on some of these training zones. You’ll also find that you will start to plateau in whichever form of fitness you are training in. Once you start adding in other types of exercise routine, you’ll start to notice bigger improvements in your “go to” fitness choice. You’ll be able to really push your efforts and achieve goals you might have thought were out of reach.

Mental stimulation and motivation

What happens if you eat your favourite meal every day? Or you wear your favourite jeans every single day. Eventually you get bored. You don’t like them as much anymore and you might decide you never want to eat it or look at them again. It’s the same with fitness. If you do the same thing, day in day out, you will get bored. You’ll lose your motivation to work as hard. It will become something you “have” to do, rather than something you “want” to do. If you already have some variety in the types of fitness you involve yourself in, it won’t matter if you decide you don’t want to do something for a while, because you’ll already have other choices ready to go an enjoy.

This will also work best for you in terms of listening to your body needs and your hormones. If you’re not feeling up to something, for whatever reason, you won’t need to pressure yourself into doing it because it’s your only option. You can swap and change around your exercise choices to work with you.

Injury prevention

Doing the same thing over and over is more likely to result in injury. You will be putting strain on your muscles, joints and ligaments in the same places repetitively, and not giving yourself the chance to recover properly. As we highlighted earlier, having a varied fitness routine will work different muscle groups. You will build all-round strength and support for your body, minimizing your risk of injury, not just in your workouts, but in daily life as well.

Written by Becky Barrett

Our top 5 benefits of plyometric exercise

Plyometrics are exercises which involve explosive movements. Think burpees, squat jumps, box jumps, and jumping lunges a starter. These might not be appealing to you as they’re not necessarily the most exciting moves to put on repeat. However, regular training with plyometrics has some great benefits for you. With this form of training, you don’t even need loads of different types of equipment, so it is great for those that find the idea of using the various weights machines slightly daunting. Here are our top 5 benefits of plyometric exercise:

Increases strength and speed

Due to the explosive motion of the movements, you are really focusing on building your muscle power. This happens because the exercises improve your muscles’ ability to stretch and contract at speed. You will be increasing the efficiency of your fast-twitch muscle fibres. Increased power means you can exert more strength at speed. We’re not talking about muscle size and bulking. You don’t need to be a bodybuilder to be powerful, and that’s the beauty of plyometrics.

Increases endurance

Plyometrics are generally high-intensity movements. Your body will train to produce more force whilst using less energy. This means you will be increasing your endurance. The advantages of this will translate into other forms of exercise you may do, and also into your daily life. You’ll have more consistent energy levels and increased stamina.

Burns calories

Muscles need more energy than fat. As you grow stronger and build muscle mass, it therefore follows that you will burn more calories as you exercise. With the high intensity of the movements, plyometrics will help improve your metabolic rate. Meaning you could still be burning extra calories for up to 48 hours after your workout. Extra burpees today, anyone?!

Helps develop stronger bones

Plyometrics are explosive movements that involve jumping and resistance. These types of exercises will help with the prevention of osteoporosis by increasing the density of your bones. This is of particular importance as our bodies get older. The density of our bones naturally starts to diminish at the age of 30 by 1 to 2 percent each year!

Improves coordination

Jumping around and moving in different directions, at speed, whilst using your whole body is going to improve your coordination. You’ll notice the improvement whilst performing the exercises, and also the benefits of it in everyday life. Good coordination is such a benefit and helps minimize your risk of injury.

Written by Becky Barrett

Managing your fitness routine with Long Covid

In April 2022, an estimated 1.7 million people living in private households in the UK were experiencing symptoms of Long Covid (ons.gov.uk). Long Covid is defined as when symptoms are still persisting more than 12 weeks after initial Covid-19 infection (WHO). These symptoms can include respiratory issues, fatigue, joint and muscle pain, anxiety and depression. The list goes on. In some cases, the symptoms have been completely debilitating and life changing. Are there ways to manage your fitness routine with Long Covid?

Start slowly

As with any illness, it is highly likely you will have lost strength and stamina. Start your exercise routine slowly and at a basic level. Don’t expect yourself to be at pre-Covid levels. Ease yourself in gently with some slow, basic bodyweight movements. Even just start with building up the length of time you can walk comfortably for. Gentle stretching can help ease the muscle aches and joint pains.

Pace yourself

Build up your exercise routine gradually. Be sensible. Don’t put pressure on yourself by setting any targets. Listen to your body and the energy levels you have each day but don’t push it. You might be feeling really great one day but if you overdo it, it could set you back for longer afterwards. It can be tough not to be impatient with yourself. But the after-effects of Covid are still very much unchartered territory, so be careful and be kind to yourself.

Be gentle

You definitely won’t be planning any triathlons just yet. Schedule into your fitness routine more gentle forms of exercise. Think yoga, mat Pilates, walking. As you regain fitness you can progress. Slow swimming, some simple resistance exercises to start building strength at a steady pace.

Get enough rest

Be prepared to take extra rest days in your routine. It is so important to give your body enough time to recover from any exertion. Again, don’t beat yourself up mentally about this. It is what it is. Your body has or is, going through a lot to deal with this illness. You need to help it as much as you can.

Support your mental health

This is probably going to be a challenging time for you mentally. It’s frustrating when you can’t do what you want to do. Plus, there are no set indications yet as to how long it might take for full recovery. Everyone is different. Make sure you schedule in other things you love doing to help with feelings of anxiety of depression. Try not to put all your focus on your fitness levels and don’t pressure yourself to “get better”. It will take the time it will take. Read books, watch movies, listen to podcasts, meet friends for coffee if you feel up to it. Join networking groups with others going through the same experience. Support each other. And sleep when you need to. It’s a vital ingredient on your road to recovery.

As with any exercise after or during illness, please check with your GP first if you have any concerns.

Written by Becky Barrett.

What exactly is a healthy diet?!

Wouldn’t life just be a hell of a lot simpler if we knew which diet was the golden ticket for weight management? If we knew what diet was going to protect us more from disease and illness? Can we answer the age old question of what exactly is a healthy diet?

Government Guidelines

The NHS Eatwell Plate is a tool used by the government to recommend to the UK nation how to achieve a heathy and balanced diet. Great, you all cheer! That was simple. Except it’s not. Because we are all so different and our internal digestive systems work in different ways. Food intolerances play a massive part in today’s society. For some of us, even with the replacements products now available on the market, these recommendations are not going to be appropriate.

Fad diets

What about for those of us who want to lose weight? Many of the diet and low fat foods out there have high sugar content or added sweeteners in them. You’d be better off with the “normal” version. Once you start analysing food labels it is an absolute minefield. Shakes, intermittent fasting, low-carb, no carbs. I personally know friends who have tried each of these diets. And yes, weight loss occurs, but is it sustainable long term and are these plans good for your body? I’m going to say no. The chances are you’ll be missing out on the variety of nutrients that your body needs. Side effects can include hair loss, headaches, and fatigue.

The Celebrity Influence

Celebrities and influencers can exacerbate the issue for decision making. Are they really using the products they’re shouting about? Or are they being paid to promote them? Does anybody know who to trust or believe any more? Health magazines do write ups on various fitness enthusiasts and their daily meal plans. They analyse the benefits of various supplements and fad diets. But again, we all have different bodies and routines, and we therefore all have different dietary needs. What might seem to be working to make your bestie feel fabulous could have you running for the loo or worse!

Netflix

The documentaries available on Netflix regarding food chain sources and practices and diet routines are both incredibly eye-opening and daunting. Who hasn’t wanted to become a vegan for life after watching one of these? I won’t go into all the pros and cons here, it’s impossible to cover all the viewpoints accurately and without personal bias.

So, what’s the answer?

I am a true believer that organic meat and fish is better for you. To me, it just makes sense that the less chemicals you put in your body, the healthier you have to be. I would love to be a vegan, but unfortunately my digestive system doesn’t like many of the alternatives that should be eaten to meet my desired protein intake levels. I’m also a huge advocate for avoiding processed foods, but I’m not a complete saint, I just try to eat the “not so healthy” things in moderation.

My key 3 words for you to take away from this: natural, variety, balance.

Written by Becky Barrett

Top fitness tips as we get older

It’s inevitable, we all get older. There are some key things you should remember whether you already incorporate fitness regularly into your lifestyle, or whether you are just starting out. Here are our top fitness tips to help with exercising as we get older.

Lose the comparisons

Top tip number 1 is to stop comparing yourself to other bodies. This includes not just other people, but also the body of your younger self. It can be exceptionally hard to accept that your body just can’t do what it used to be able to. But if you keep comparing where you’re at with where you were, it will only lead to negativity. You’ll put yourself off before you’ve got going. Take you body as it is now and create realistic goals for your body moving forwards. Be proud of everything you achieve from this point onwards.

Consistency is Queen

You’ve made a plan, you’re ready to smash your goals. You do 2 maybe 3 weeks of classes and workouts half killing yourself in the process. You decide this exercise thing just isn’t for you. Because it hurts your body way too much. Stop. Rewind. Start again. Little wins every day are the key to your fitness lifestyle. Start with 15minutes a day, build up to 30, and take it from there. You don’t have to lift heavy weights, you don’t have to run a 10k. Be kind to your body, treat it with respect. Take your workouts steadily and learn how to pace yourself for where your body is at.

Rest and regenerate

We’d be lying if we didn’t say that your body is going to feel the aftereffects of exercise more than when you were in your twenties. But that’s okay. Remember that your body is going to take a little longer to regenerate itself ready for the next workout. Fuel your body appropriately to help with this process. Get enough rest after your workout and maybe schedule in an extra “rest day” per week than you might be used to. You don’t want to be working out in a permanent state of exhaustion. Really listen to how your body feels and then with trial and error, you’ll be able to set a weekly schedule that works for you.

Take the pressure off

Unless you are training for a specific event, learn how to incorporate fitness into your life so that it enhances your daily routine. Let it be fun. Don’t take yourself too seriously. Fitness is here to make you feel good, not guilty. Aim for the balance in your week so that you’re not overdoing it, but so that you’re doing enough to feel the amazing benefits exercise gives you.

Written by Becky Barrett

Our top 8 reasons why fitness should be part of our lifestyles

2022 is all about people having variety in their exercise routines, bringing fitness into our everyday lives so that it becomes “normal”. Fitness shouldn’t be an effort; it should be a natural part of our weekly plans. We should incorporate it as a “go to” activity for ourselves, friends, and families. Why you ask? Here are our top 8 reasons why fitness should be part of our lifestyles.

1. Decreases risk of illness

It has been proven in countless studies that regular exercise improves your physical health. Your cardiovascular system will be stronger and more efficient, your muscles and bones will be stronger. Your overall bodily functions will be better and more capable of fighting off, and preventing, illnesses and infections.

2. Increases energy levels

With increases in physical strength and improved cardiovascular endurance, you will find you have higher energy levels. Regular exercise can also help with sleep patterns, giving you more energy throughout the day.

3. Improves mental health

Exercise is one of the leading recommendations given to those suffering from depression or anxiety. When you exercise, it releases endorphins within your body. These can help you feel more positive and more able to cope.

4. Reduces risk of injury

Stronger muscles and stronger bones equal more support for your body throughout daily movements. This is of particular importance as we age and our bone density and muscle mass start to decrease. We naturally become weaker and more prone to falling and strains and fractures. Exercising regularly helps reduce these negative effects that the aging process has on our bodies.

5. Helps maintain healthy weight levels

Exercise burns calories. Certain forms of exercise such as HIIT training (high intensity interval training) are known to help your body keep burning extra calories throughout the day, even after you’ve finished working out. The maintenance of a healthy weight will help reduce the likelihood of certain illnesses such as diabetes and cancer. It is therefore a key factor to consider.

6. Decreases stress levels

We’re back on those endorphins again. Exercise just makes you feel good and helps to reduce your stress levels. If you’re prone to bottling up your anger, a high impact, sweaty workout session is guaranteed to release this and to take the edge off. If you’re feeling tense and on edge, a hot yoga flow or light-hearted barre fitness class can be exactly what you need to calm you down.

7. Improves self esteem

When we look after ourselves, we feel good. Knowing that you’re spending time improving your mind and body will leave you feeling happier and more confident. Regular exercise will without a doubt boost your self-esteem and put a smile on your face.

8. Boosts productivity levels

Along with increased energy levels comes increased productivity. You’ll have more focus, and you’ll be able to get more done. With a regular fitness routine, you’ll lose that afternoon energy slump. You’ll be fitter, stronger, more mentally alert, and ready to take on the world.

Written by Becky Barrett

Spring cleaning – our top 3 tips for a healthier lifestyle

We are officially in Spring, and that means it’s time for some Spring cleaning.

Now you might be wondering what Spring cleaning has to do with working out, but we’ve definitely got some fabulous benefits to let you in on.

Your wardrobe

This has to be the best one, right? What could give your workout motivation more of a boost than cleaning out your wardrobe and drawers of all the winter workout gear and treating yourself to some new Spring vibing leggings and tops. Think pastels and bright colours, light and airy tops. We guarantee it -nothing will give you more of an energy kick than a new outfit! Go check out the new season offerings at Lululemon and Sweaty Betty and treat yourself to feeling like a million dollars when you next hit the treadmill or fitness studio. You’ll work harder and you’ll achieve better results. It’s a win all round.

Your diet

Let’s lose the stodgy winter pies and mash with a bottle of red, and Spring clean our home menus to a more Mediterranean offering. Fish and light meats if you’re not a vegetarian or vegan, couscous and quinoa-based dishes, grilled vegetables and drizzled in olive oil salads, houmous and avocados with a squeeze of lemon and pinch of salt. Should we go on?! If you’re reading this and now thinking “But what about the wine?!”. Fear not. We’re not asking you to go T-total but do be mindful that as tempting as it is to replace the red with the rosé and the whites, these do have a higher sugar content. Maybe turn to a gin & tonic instead if you do fancy something, or a vodka, lime & soda. Refreshing and still super tasty.

Your daily routine

As the mornings get lighter, it becomes so much easier on our minds and bodies to get out of bed that bit earlier. It’s the perfect time of year to Spring clean your routine and be a bit more “get up and go”. Try and get your workout in before you start work and see how it affects your energy levels and your state of mind for the rest of the day. Don’t go over the top, you don’t want to do such a full-on workout that you crash and burn by midday. 30 minutes of exercise that raises your heartbeat slightly is a great starting point. This might be a fast uphill walk, a slow and steady jog, some flow yoga, a swim, a resistance workout. There are so many good options, and it really is trial and error to see what works for you. Hopefully you’ll feel energized, positive, and ready to take on whatever the day throws at you. Your productivity levels will increase and you’ll really feel capable of getting **** done.

Written by Becky Barrett.

Becky Barrett  has an extensive background in fitness coaching and personal guidance. Driven by her holistic approach to people management and coaching, she launched re:sculpt with the aim to inspire women to want to discover their fitness journey. Becky is passionate about offering a bespoke approach to fitness that considers every individual’s requirements.

Features include: Health & Wellbeing, Natural Health, Arden University, The Telegraph, BBC, Time & Leisure, Bdaily News, The Stage.

What’s the deal with fasted workouts?

A fasted workout is when you perform your workout without eating or drinking (apart from water) beforehand. The most common time of day to perform your fasted workout is first thing in the morning before breakfast. However, as long as you haven’t had anything for 4 hours pre-workout, it does count as fasted. Fasted workouts are a slightly controversial topic, with varying viewpoints on the positives and negatives. Let’s take a look.

Calorie burning

The hottest topic of them all, does doing fasted cardio burn more calories?! In 1999, Bill Phillips, bodybuilder and author, introduced the fasted cardio theory. His belief is that working out in a fasted state means the body uses fat stores for energy, because our glycogen stores which our body usually rely on have been depleted overnight.

However, some scientific research is not fully on board with supporting this theory. Dr Smith-Ryan’s research states that eating before a workout, in particular protein, will boost calorie burn rates. You’ll be able to work harder than if you have fasted, and also protein takes more energy to process.
Australian research conducted in 2017 couldn’t determine whether there were any real differences on body mass results from fasting or not fasting pre-workout.

Comfort levels

Many people just can’t exercise after eating. The “wrong” food can make you feel sluggish for some time as you digest it. Some suffer from exercise-induced nausea, which can be relieved by not eating beforehand. Some runners have found that getting their early-morning run in before eating reduces their likelihood of cramps and stitches. However, others have stated they just don’t have the energy and power available for their run that they would like to have.

Energy levels

This is a really individual point, because everyone is different physiologically and everyone has different thought processes. Some people just feel “better” working out pre-food. They feel lighter and more energized. Others will feel like they’re lacking strength and focus.

Fasted workout or fuel up?

Health and hormones

There are obvious health conditions, such as diabetes, where performing fasted workouts need to be discussed with your GP beforehand. Sugar levels will be affected. Age and sex of the individual may also come into play. Performing fasted cardio can alter normal cortisol secretion levels, which can cause hormonal imbalances. For example, peri-menopausal women who are already going through significant hormonal changes should take this into consideration. The added stress caused to the body may be detrimental to your fitness progress.

The verdict?

Trial and error. You need to work out what works for you and your body, and this can only be achieved by trying it and seeing what the results are. Everyone is different, and no single approach suits all. If you’re already on a fitness journey that works for you, there’s no real need to give it a go. But if you’re in a place where you want to try something different, check it out and see how you get on. As always, be safe, and if you have any existing health concerns, check things over with your GP or medical professional first.

Written by Becky Barrett.

Becky Barrett is an international talent manager and personal fitness coach with over 15 years’ professional experience and a 1^st class Honours degree in Business & Law.

Driven by her unique values of compassion and a holistic approach to talent management, Becky has devised an innovative solution to take on the fitness industry with a brand-new personal fitness concept that aims to inspire and boost ‘new normal’ approaches to exercise routines.

Features include: Health & Wellbeing, Natural Health, Arden University, The Telegraph, BBC, Time & Leisure, Bdaily News, The Stage.