Happy New Year!
As I'm sure you know by now, I far prefer talking about goals than resolutions. So as we enter 2020, a new decade and a great time to focus on the things we want to work on this year.
I like to look ahead at things I would like to achieve, things I want to continue with and will make sure I face some new challenges too.
Do you set goals, resolutions or both?
Tips to get you started:
🔷Write down the things you want to achieve.
🔷Create a vision board.
🔷Create an action plan, looking at habits that need to be in place to reach your goals.
🔷Start small, taking the first step is hard when it feels like you have a mountain to climb. Take pride in each small win.
🔷Progress not perfection. Consistency over time will achieve your goals, if you only accept perfection you are setting yourself up for failure. We can't always make every day perfect but we can make progress everyday.
🔷Start with one habit you want to change. Then build on it. It's amazing how quickly you can build momentum.
🔷Strategy, what habits will form the pathway to your goals. If you want to get a personal best lift, you need a suitable and focused training plan. If you want to consistently drink more water everyday you need to implement methods to aide you. If you want to reduce your alcohol consumption, make it harder to access so you are less tempted.
🔷Change your environment. Make sure the old temptations are removed and the new things you want to do are easy to do and access.
What goals do you have?
Ask me any questions that you think will help you, if you aren't sure how to tackle a point I am happy to go into more detail 💖
Many people who come to me want to look and feel better. Some have never done structured exercise before and others may have joined a gym at some point. Many also come under the umbrella of a yo-yo dieter. For some a quick fix is all they want, being able to get into the outfit for a special occasion. Most people ultimately want to achieve something that is going to last long term. A lifestyle to last a lifetime.
In order to look and feel good it is necessary to have a healthy lifestyle and for many this means making lifestyle changes. Two main areas to consider are diet and exercise. You need to have a good, balanced diet and exercise regularly and consistently.
Healthy habits include drinking at least 2 litres of water every day, drinking little alcohol and removing processed food, in particular sugar, from your diet as much as possible.
People are time poor.
We now live in a fast food nation. Takeaways, fast food we can pick up on the go in petrol stations and corner shops, microwave meals to name just a few. The fact that people are time poor means turning to these options are becoming more common. People are trying to juggle all of their commitments, work and family, this is challenging and that is often why a healthy lifestyle can slip. But lack of time should not be used as an excuse! Planning and organisation is key, fail to plan, plan to fail. It is possible to achieve a healthier lifestyle if you apply some of these methods to your weekly routine.
Planning and preparation
Make a plan of what you are going to eat for the week ahead. This means you can write a shopping list and ensure that you have everything that you are going to need. It also allows for you to be prepared for potential mid-week shops knowing exactly what it is you need and when. Restocking on the items you need without the temptation of those you do not. It is also a good idea to plan preparation times, when you are able to cook and more importantly when you need to prepare in advance. If you are fortunate to be able to cook each meal fresh that’s great but chances are this is either rarely the case or at the very least will occur. The easiest way of having balanced and nutritious meals throughout the day is meal preparation. Cooking in bulk is a great time saver. Something that you can eat within a couple of days can be boxed up and put in the fridge ready to take when you need it. For some even preparing a couple of day’s food is not enough. You can also freeze meals that you have bulk prepared and then get them out of the freezer the night or morning before you want to eat them.
If you are out all day preparation is especially important. Boxing up your meals (essentially a packed lunch) can ensure you don’t miss a meal. The problem if you don’t is you may end up grabbing fast food that you’d rather not eat or reaching the point of hunger and overeating because of that. If you go long periods of time without eating your blood sugar level, energy level and metabolism will drop and these are things that you want to try and avoid.
The same amount of planning should go into your exercise routines. Decide when you are going to work out during the week ahead. What you are going to do for each workout and what your goals for the week ahead should all be considered. Being methodical and organised should keep you on track and potentially increase your enjoyment as you will be achieving goals each week. A feeling of satisfaction at the end of the week is a great motivator for wanting to keep going next week. Focusing on improvements and positive steps will lead you to a healthier lifestyle.
Prepare, be organised and make it a lifestyle.
There is always something that I want to talk about. Sometimes it's due to a conversation I've had or something I've listened to or read which gets me thinking, that makes me want to share, see what you all think about it.
The list is never ending, just as soon as something is ticked off the next two, three, four things have been added. Which is great but I want to try and maintain focus and direction with what I share with you.
Which type of sharing do you engage with most? Is it here in a blog, over on my YouTube channel or on a social media platform? Which are you most likely to engage with? Why do you think you engage in that particular way? Do you often look and engage on a personal level but don't click through or make a comment?
My time is limited and I want to be producing the best content that will help you as much as possible, so please take a moment to get in touch, to let me know, what you see, and what you'd most like to see in order to support you in health and fitness journey going forward.
I'll keep it short and sweet for today. I'd love to hear from you, I'd love the support of your sharing and I will continue to grow and help you as much as I can.
Have you just starting started running? Thinking of starting? Or struggling to improve or avoid injury? Have you tried supplementing your running with weight training?
This YouTube video is Matt's story and testimonial of how consistently lifting weights for the last year has helped his running and has seen him hit personal best times in all of the distances that he has raced in.
Matt has always been a runner, consistently attending running training and racing through the year so to see and hear the improvement that he has seen since strength training is fantastic.
He has pushed out of his comfort zone (he loves to run) and complemented his training with something that is less enjoyable for him. The results speak for themselves, this is just one person's story of why this kind of cross training really should be part of every runners regime. Ultimately it will mean your running improves and you can get even more enjoyment out of the sport you love to do.
If you would like to know more about resistance training to support your running please get in touch.
Happy New Year... another year to push yourself further than you thought you could and develop to be the best version of you. Healthier, fitter, stronger, more confident. Work on the things that matter to you. Here is the latest vlog to get you thinking about New Year resolutions and if you should make them.
Thanks for watching, please let me know what you think and if you've made any goals for 2019!
It's an exciting time for LiveFitNow. We have created a brand new program to help horse riders improve their riding.
If you ride horses, RideFitNow can help you become a better horse rider. Whatever your level, including resistance training into your weekly routine can have a massive impact on your riding. From positioning, endurance, muscular balance and core strength the impact on riding is significant
Get stronger, ride better.
Take a look at my video of client Sophie Austin to see the difference to her riding after 6 months of training with me.
Nearly 4 years on from creating this blog it has got me thinking... where will it be in 4 more years? What direction will I choose to take that I feel will best help the most people.
Well, I would like your opinion...
Would you like more regular posts? Discussing some of the following subject areas:
For long term, sustainable change it's about looking at overall lifestyle and how different choices can be made.
Recipe ideas and approaches to nutrition. From inspiration, tips on overall healthy options, a look at anti-inflammatory foods, and the value of multivitamins are a few areas that could be discussed.
And of course, exercise. What you can do and how you can try something new. Finding the things that work for you with your means, time and environment.
Naturally this blog will evolve over time but sharing your opinions, needs and requirements will guide me towards optimally helping you with your health and fitness journey. I get excited by people's progress and accomplishments. I want to help you get excited by the idea of change too. After all if you do as you've always done, you will get what you've always had. Challenges change, your age and commitments in life change, it's about focusing on the things you want to prioritise such as to be strong, happy, healthy and confident. It's about so much more than just a number, it's about feeling great and enjoying the journey. Let me know if you are ready for change and need guidance in the right direction!
Thanks for reading,
I was chatting with a client last week and it highlighted one of the most significant qualities that a personal trainer needs to be by nature of the role. Personal, we offer a personal service to help you achieve your goals.
I have discovered over the years that many people have had unsuccessful personal training experiences. One of the common themes of not enjoying it came down to the fact they felt like they were not listened to. They would be in an environment they were not particularly comfortable in and they were made to do things that they were not happy to do. Don't get me wrong, a big part of a pt's job is encouraging people out of their comfort zone but it's really important to listen.
This is probably one of the most important parts of my job. I have my preferred methods and approaches based on my knowledge and experience but I apply this based on an individual client that is in front of me. What works for one person does not necessarily work for another.
I can't always carry out the session I may plan for someone, they may turn up with an injury, plans for the next day that would be negatively effected if we were to train that body part or they may still be recovering. I have to adapt. Adaptation is key, being able to work around challenges faced. I would not be doing a good job if I just pushed on with the planned session just because it was planned.
Sometimes you have to go away and think of a new approach, every session provides feedback throughout whether explicitly stated or not. Every day my experience grows which means I can provide a more in depth service.
We offer a personal service and that is why we put value in showing you what we are like so that you can make the right choice for you.
Thanks for reading!
Training or lifting straps are one of the few pieces of equipment that I recommend people getting.
Should you get some?
In balance, yes, most people would benefit from them. Just be sure not to neglect your grip strength as you still want to get your forearms stronger, so you don't need to rely on the straps.
Feel free to watch this tutorial youtube video on how to use straps, give them ago and let me know what you think!
A few things I talk about often... exercise, nutrition, recovery. As well as water consumption and positive mindset.
Which is more important?
Do you need to address all of them?
How can I fit all of these things in?
How much do I need to do?
What's the best way...?
The list goes on...
I think it depends what you want. If you want to make some positive changes that means you are fitter and healthier than before then the balance is not as significant.
If you are looking to see significant change then it is vital to realise that it is your current habits that got you where you are now and therefore to not look at how you need to change will hinder your progress. It may mean a complete shift in lifestyle but the results can be dramatic. And the truth is if you are prepared to change, you will see change in your body, shape, fitness, strength, habits if you stick to it consistently for long enough.
Try not to figure out how to keep all the things you "like" in your diet but start afresh and think about the most effective way to fuel your body. Food is fuel. Rest and recovery is vital and exercise is key for positive change in body and mind.
You need to think about all of the above areas if you want to change your body. And if health is a key priority for you then you most certainly do want to take them all into consideration. After all, what is more important than our health...
Vicki is a Personal Trainer, and Online Coach with the aim of helping others achieve their health and fitness goals via training and habit building for a healthier lifestyle, for life.