Personal Trainer Clapham

Are You a Seasonal Gym Dodger? 3 Ways to Stay Focused Through Your Winter Workouts

WHEN IT’S COLD OUTSIDE

When the sun’s shining, and the weather’s warm, getting to the gym’s easy.

When it gets cold, dark and wet, this is where it can get challenging. All you want to do is get under a blanket, eat warm and comforting food, and watch a movie.

Here are 3 ways to help keep you working out consistently when it’s cold and dark outside.

Build a Banging New Play List

Sometimes when you want to get into the zone, the rights tunes will get you there. According to research, we often associate music with memories and the context within which we first heard the music.

If you know the kind of music that puts a spring in your step, using that music for a playlist will give you the ‘spring ‘, you need to get off the sofa and onto your next session.

But don’t go for music that is too fast: according to a 2010 study, songs with beats from 120-140bpm provide the maximum benefit for moderate exercisers. If you’re an iTunes fan, you can search for music by bpm.

Get New Training Kit

According to a 2012 study, you associate the clothes you wear with the activities you do. You associate yourself even more with an activity when you wear the uniform, so by putting on your training duds you’re more inclined to walk the walk and get to your workouts.

This is confirmed by psychologist and personal trainer Battersea Susan Rudnicki, who also suggests that when we see others wearing training gear we associate them as being more skilled in training.

By getting into the gear, you’re training your mind to think more like an athlete. The more you think like an athlete, the more inspired and likely you are to train like one.  Also, who wants to waste a new outfit that makes you feel great?

Personal trainer Battersea

Personal trainer Battersea

Schedule Your Workouts in Your Diary…i Mean Actually Write Them in There

Ever heard yourself saying ‘I’m too busy to train’. The best way to avoid life and inclement weather derailing your training regime, is to mark it as an appointment in your diary.

Benjamin Franklin was 100% right in saying ‘If you fail to plan, you plan to fail’. By putting a regular appointment into your diary (not saying I’ll get to it later today – physically block the time out) you’re much more inclined to stick to the regime.

This action will turn into a habit, helping you entrench the behaviour and reap the benefits of consistent training.

Top Tip: if at all possible, start early. With most schedules, you’ll have maximum control of your day at the start of it, so schedule your sessions in the morning to get the training in before the day goes sideways.

How Our Members Keep Their Training Consistent Over the Winter Months

Here at Fit to Last, our members train consistently three times a week in a small group. They tell us that signing up to our program helps them to keep working out consistently (even through the dark winter months) for the following reasons:

  • Accountability: knowing that my personal trainer is waiting to assist me is a big motivator. Also knowing my workout team members are expecting to see me at the sessions really helps too. I hate ver having to miss a session.
  • Convenience: I never have to book my workouts online before I can attend. My spot is always there for me.
  • Speed of change/value for money: before joining the program, I was struggling to get results working out at the gym and dieting on my own. Knowing that the time and money I invest is actually getting me results motivates me to keep going.
  • Outsourced thinking: one of the best things is that the thinking is done for me. The session planning, tracking and roadmap to my goals has all been planned out for me. All I need to do is show up and work as hard as I can.

A common approach to achieving fitness goals is to join a gym. But unless you already know what you’re doing, you’ll actually save yourself more time and money by working with a team of fitness professionals.  Tally up the amount of time and money you may have wasted on a gym membership. Did you get results? Or like millions of other gym subscribers in the UK, did you  go sporadically and struggle to see results?

It’s natural to feel a little blue over the winter months. We hope these tips will help you to keep your training consistent and be ready for when the ice breaks and spring returns.

 

Official Source:- https://www.fittolast.co.uk/stay-focused-winter-workouts/

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Personal Trainer Richmond BC

3 Ways to Make You’re Dieting Efforts Easier in 2019: Advice from Richmond Personal Trainer at Crux Fitness

Diet and exercise. We all know these are the basis of getting fit, yet while many of us has nailed down the exercise aspect, we struggle with the diet aspect due to the sheer amount of temptation the world around us throws at us.

– Oh but I don’t want to waste food…

– I was hungry and it was the most convenient…

– I want to eat healthy but I don’t have the time to cook..

– And many more…. EXCUSES (barring some specific cases) we make everyday to SABOTAGE our own potential fitness results

So here are some tips to help you control how much you eat and facilitate you to make healthier eating choices in 2019.

Remove the Junk Food/comfort Food From Your Vicinity and Make Heathy Food Choices Convenient for You to Grab

Let’s face it, we are all lazy sometimes, and like to do things that are easy if possible. Afterall, why make our already complicated life more difficult right? This is also true when it comes to food: the chances of you eating that bag of potato chips 2 feet from when you are hungry is much more appealing than to drive 30 minutes to a local grocery store and buy healthier options to bring home, then prepare them, then eat them.

Ya, just thinking about that can make you “hangry”. So why in the world would you want to do that to yourself? How do you feel about yourself and your fitness after you give in and eat that bag of potato chips? Some of us have awesome willpower, but will power is not limitless, even the most resolute of us can still crack given enough temptation at some point. This is why the environment we create around us is ever so important to facilitate us to make the right choice every day.

If making healthier choices was made easier for you and you know you will feel good about it afterwards wouldn’t you want to make it more often? Let’s take the above potato scenario in reverse. You are hungry, and there’s a ready-to-eat plate of your favorite healthy salad 2 feet from you. Would you be more likely to be eating that than to drive 30 minutes to a local fast-food store? (if you are thinking local fast-food store still…we need to talk).

So why do that to yourself? Remove the temptations like junk foods and unhealthy snacks from your vicinity and stop buying them. This way you won’t have to feel like you are wasting food or money by having them in your cupboard or fridge. Also, make those healthy options closer to your vicinity so it stays at the top of your mind: like eye-level in your fridge for example.

Create an environment that serves your fitness success, not sabotage it. You wouldn’t want to have a healthier lifestyle that you can maintain long-term that helps you to stay at the physique you want, would you? Come talk to a Best personal trainer Richmond Gym Crux Fitness to see what different ways we can help you create this environment FOR YOU.

Best personal trainer Richmond

Best personal trainer Richmond

Eat Slower

This one sounds so simple, yet so hard to do in practice as we are always pressed for time in the fast-paced environment that is the modern world.

It takes time for our digestive system to work and tell the brain that we have enough nutrients and is full. If you eat too fast, you can overeat very easily. With portions (think super-size) getting bigger so we get more “bang for our buck” at restaurants nowadays, it is vital that we slow down not only so that we can fully enjoy the wide range of culinary pleasures our taste buds can enjoy from food, but also to make sure we are fully in sync with our bodies to know when it has enough food.

Afterall, we didn’t get the most “bang for our buck” meal for the purpose of getting overweight did we?

Meal Prep

This tides in with point 1. Make it easier on yourself to make healthier choices. Even when you have fresh and healthy ingredients for you, would you be more likely to eat that ready-to-eat bag of potato chips in front of you or spend 30 minutes cooking the healthy meal you know you body will benefit from?

If you answered that you will cook for 30 minutes, good for you, but unfortunately you may be in the minority. Also, let’s face it, unless you adore the process of cooking, most of us don’t want to spend 30 minutes cooking each meal per day. Meal preparation is the answer to this dilemma. You are more likely to eat a ready-to-eat healthy meal rather than that bag of potato chips if they were both presented to you if you are conscience about eating healthy.

Oh, no time? Are you telling me you can’t spare the 1-2 hours PER WEEK to prepare the food to HELP YOU stay fit and healthy for rest of the week? We all have 168 hours in a week, and if you are unwilling to spend even 1-2% of that time to ensure the fitness success for rest of the week then perhaps you don’t want that fitness lifestyle or physique that much after all.

If it was easy then everyone else would be already doing it, you didn’t join a gym or get a personal trainer to be just like everyone else did you? For more tips on meal prep speak to a Best personal trainer Richmond at Crux Fitness.

TRUTH is we make the conscious decisions on how we want the environment around us to be, take control of your environment today and make it one that will SERVE YOUR FITNESS SUCCESS rather than sabotage it.

 

Source By:- https://www.cruxfit.com/3-ways-to-make-your-dieting-efforts-easier-in-2019-advice-from-richmond-personal-trainer-at-crux-fitness/

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