Now that the dark nights are settling in and the temperature is starting to plunge, don’t give up on your summer fitness regime.
Stay motivated-Create a vision board, sign up for a race, pick up some cool goal setting stationary, put £1 in a jar for every mile that you run, or even make a bet with a friend. Dig deep and think about what would inspire you to keep moving through the winter.
My vision board from 2012. Who doesn’t want Jess’s abs?
Invest in a fitness tracker- It doesn’t need to be anything fancy, a simple step counter will do. Some will even buzz if you are sedentary for an hour to remind you to get up and take a quick walk. Apple phones already have the Health app for this and there are other free options out there. The government recommends 10,000 steps a day but I aim for 14,000 because of dog walks.
Hire a personal trainer- The financial investment and accountability of a set meeting time will definitely keep you on track. The guidance of a personal trainer can bring you quick visible results which can be very rewarding too. If you don’t have time or budget for in-person coaching, you can also sign up for digital coaching with me.
I used to walk Snowy. What a cutie!
Use your energy for good- Long time readers will know that I believe in the work that Good Gym and Cinnamon Trust charities do. Good Gym has 3 different types of event. The first is where participants can run in a group to do a one-off service job helping an elderly person. The second is also in a group run but this time you help with community project. The third, and I think the coolest, is where you commit to regularly running to an isolated older person. You get to have a visit with them and then run home again. Imagine the impact you will have by brightening their day!
Cinnamon Trust is a bit similar but involves animals. You are paired with a local elderly or disabled person who needs help caring for their companion animals. Usually there are dogs that need walking, but sometimes there are cat to play with or bird cages to clean out.
If you don’t live in the UK, perhaps you can find similar programs where you live. Get the right kit- Winter is to much different from summer in the UK, aside from the shorter days. Make sure you can be seen with reflective gear. Invest in breathable layers with technical fabric. If you feel good (ie not too hot or cold) and are confident you are safe, you can put more focus on your exercise regime. I hope one of these suggestions will work for you. If you have any additional ideas, leave a comment below. This post is in collaboration with Curry’s PC World and Fitbit.
Now that the dark nights are settling in and the temperature is starting to plunge, don’t give up on your summer fitness regime.
Stay motivated-Create a vision board, sign up for a race, pick up some cool goal setting stationary, put £1 in a jar for every mile that you run, or even make a bet with a friend. Dig deep and think about what would inspire you to keep moving through the winter.
My vision board from 2012. Who doesn’t want Jess’s abs?
Invest in a fitness tracker- It doesn’t need to be anything fancy, a simple step counter will do. Some will even buzz if you are sedentary for an hour to remind you to get up and take a quick walk. Apple phones already have the Health app for this and there are other free options out there. The government recommends 10,000 steps a day but I aim for 14,000 because of dog walks.
Hire a personal trainer- The financial investment and accountability of a set meeting time will definitely keep you on track. The guidance of a personal trainer can bring you quick visible results which can be very rewarding too. If you don’t have time or budget for in-person coaching, you can also sign up for digital coaching with me.
I used to walk Snowy. What a cutie!
Use your energy for good- Long time readers will know that I believe in the work that Good Gym and Cinnamon Trust charities do. Good Gym has 3 different types of event. The first is where participants can run in a group to do a one-off service job helping an elderly person. The second is also in a group run but this time you help with community project. The third, and I think the coolest, is where you commit to regularly running to an isolated older person. You get to have a visit with them and then run home again. Imagine the impact you will have by brightening their day!
Cinnamon Trust is a bit similar but involves animals. You are paired with a local elderly or disabled person who needs help caring for their companion animals. Usually there are dogs that need walking, but sometimes there are cat to play with or bird cages to clean out.
If you don’t live in the UK, perhaps you can find similar programs where you live. Get the right kit- Winter is to much different from summer in the UK, aside from the shorter days. Make sure you can be seen with reflective gear. Invest in breathable layers with technical fabric. If you feel good (ie not too hot or cold) and are confident you are safe, you can put more focus on your exercise regime. I hope one of these suggestions will work for you. If you have any additional ideas, leave a comment below. This post is in collaboration with Curry’s PC World and Fitbit.
Last week, I headed back to Surrey Quays, which is the neighbourhood we lived in when we first moved to London. It is always nice to go back and see how the area has changed. I am so happy when I go back to the area, probably because of the fond memories of our gorgeous flat and exploring London with fresh enthusiam.
When we lived there, the Decathlon in Surrey Quays was the only one store in the UK. Most of my personal training/fitness kit and cycling accessories came from there, as it was easy to access and really affordable (it took me 2 years to stop converting pounds to dollars). In the USA, most stores carry a variety of items while I find in the UK you have to go to a specialist store to find each thing you need. Decathlon has everything from running kit to ski gear to protein powder to free weights to warm fleece for the winter and wellies for dog walks in the spring to good old bike inner tubes. But it wasn’t until the scavenger hunt that I learned just how much variety they offer.
Bloggers are big on selfies
Decathlon kindly invited nine bloggers down for a fun scavenger hunt through the store. There were three teams of three and I was on the Pink Ladies with Beki and Eileen. Each team started in different parts of the store and had a dozen or so questions to answer about the products on the shelves. We also had a bonus question about the Decathlon brands and what sporting discipline they represented. I had no idea that Decathlon had over 20 of their own brands for everything from camping to swimming to rock climbing to equestrian to court sports. They also carry big brands, such as Nike, Adidas, Salomon, Karrimor, etc. but in my experience, I have found that the Decathlon quality is just as good depending on what I need and how much I am willing to spend on it.
I bet you can’t see us. (Decathlon made us wear these jackets around the store)
No one told us we were going to have to do math as part of one of the tasks.
Decathlon even has their own brand of fitness technology products, Geonaute. If you are looking to invest in a heart rate monitor, GPS watch, action camera accessories, or ear buds, have a look at their selection. With Decathlon, they really aim to remove the finacial barrier of getting stuck in to a new sport or physical activity. Often times, I see people discouraged from trying something new because they don’t have the proper equipment or don’t want to invest too much in case they don’t like it. After walking around the store, I can tell you there are many products that can help increase your heart rate without decreasing your bank account by too much.
Trying to find the right strawberry-flavored protein and one of the answers to our questions.
I just wanted to eat all the protein. Apparently, Eileen did too.
After exploring nearly every bit of the store looking for clues, I am thrilled to say that our team won and were given awesome medals for our efforts while we enjoyed some great canapes and wine with the other bloggers. Each attendee was also given a brightly colored 20L rucksack, a fitness ball, a running bumbag, and soft microfiber towel. I was actually eyeing the 1 bottle carrier belt bumbag for the London Marathon and have pleased with it so far.
First place team celebrating our win over social media.
‘In-tents’ bloggers after the challenge was over.
The scavenger hunt would be a lot of fun for families or schools to learn more about different types of ways to be active and there is a great potential for it to be even more interactive with the products available. I found a few new pieces of kit I would like to try (stand up paddleboard, horseback riding boots, and a Subea face mask with a snorket built in). As this was the first time the scavenger hunt was put on, Decathlon is taking our feedback and will tweak the experience a bit more (I suggested adding a time limit).
I would highly recommend keeping your eyes out for similar interactive events at your local Decathlon store. You can always stop by and have a wander around though to see what inspires you to get more active and/or explore the outdoors.
Thanks to Decathlon for providing us with a fun evening and great sporty items. All opinions are honest and my own.
Spring seems to have sprung so now it is time to work on coming out of your winter hibernation. I already have students asking me how to get a flat stomach. I suggest starting to spend more time outdoors by walking or running in the park. Meet friends for a cycle ride along the canal. Take the kids to the playground and climb on the equipment with them. Get your body moving to get stronger and healthier in no time.
Here are 8 moves for a slender summer tummy you will be proud to show off in your swimming costume. Start with 30 seconds each, and each week add 10 more seconds. Add 30 seconds of star jumps between each one for a cardio boost! Remember to check with your doctor before beginning a fitness program.
1.Side planks (30 sec on each side. Don’t let the hips drop)
2.Partnered leg lifts (One person stands and pushes away the other’s toes as they lift them up to 90 degree)
3.Ballet crunches (Start laying on the ground and hold arms in ballet 1st position. Then move in an anti-clockwise direction pausing at 3, 12, and 9 on the clock face. Repeat 10 times then switch to other direction)
4.Roll back and reach (Sit with feet on ground and knees bent. Hold arms straight out in front of you and slowly lower your torso back with your hips being the pivot point. As you lower, bring one arm out to the side and reach behind you until you feel you cannot go any lower (you will develop a greater range of motion with more practice). Come back up by imaging a string is attached to your chest and drawing up upward. Repeat on the other side.)
5.Supermans (Lay on stomach with arms and legs extended. Raise opposite arm and leg a few cm off ground. Hold for 3 seconds. Alternate sides)
6.Step in and out plank (In plank position, step left foot out 1 step to the left, then right foot out to right 1 step, then left foot back to centre, followed by the right foot. Continue)
7.Tea pot (Standing up, have a weight in one hand. A jug of laundry detergent or bag with a few books in it will work. Place left hand on left hip and have weight in right hand. Slide right hand down outside of right thigh until you are just above knee. Then use abs on left side to help you stand upright. Complete one set on the one side for 30 seconds, then switch to the other.)
8.Standing side crunch (Place all of weight on left leg. Hold on to chair or wall if you have poor balance. Raise right arm above head and point right toe to ground. Bring right elbow to right knee at 45 degree to body. Extend arm up again as you point toe but try not to put any weight on right foot to keep tummy working. Repeat for the 30 seconds, then switch sides.
The foods you eat and drink will affect how your midsection looks too. Here are some food and drinks to avoid developing a bloated stomach. Keep a food diary to see which ones affect you the most.
Fizzy drinks are filled with gas, which then is released inside your stomach and intestines. Often times fizzy drinks will have excess sugar too, which contributes to the bloating problem.
Chewing gum is thought to bring air into your stomach so stick to the mints before a big night out.
Dark green vegetables, like kale, broccoli, and cabbage, can cause bloating and flatulence, but if you eat them regularly, your intestines will increase their efficiency at digesting them.
Dairy causes bloating in many people with and without lactose intolerances. Pay attention to how your body responds to milk, certain types of cheese, yoghurt, and ice cream, and then avoid the ones that give you trouble.
Another crucial element to reducing the amount of fat stored around your waistline is to get enough sleep! Added stress and lack of rest releases a hormone called cortisol. Too much cortisol can cause excess fat to accumulate around your midsection.1 If you are eating right and exercising, but not seeing a shift in your body shape, take a look at your sleep patterns to ensure you are getting enough quality sleep. Aim for 8 hours of uninterrupted sleep. If you are training more than usual, you might need even more.
Leave a comment below and tell me how you are emerging from your winter hibernation. 1Moyer, et el. Obes Res. 1994 May;2(3):255-62. This post originally appeared on So Sweaty’s blog.
Spring seems to have sprung so now it is time to work on coming out of your winter hibernation. I already have students asking me how to get a flat stomach. I suggest starting to spend more time outdoors by walking or running in the park. Meet friends for a cycle ride along the canal. Take the kids to the playground and climb on the equipment with them. Get your body moving to get stronger and healthier in no time.
Here are 8 moves for a slender summer tummy you will be proud to show off in your swimming costume. Start with 30 seconds each, and each week add 10 more seconds. Add 30 seconds of star jumps between each one for a cardio boost! Remember to check with your doctor before beginning a fitness program.
1.Side planks (30 sec on each side. Don’t let the hips drop)
2.Partnered leg lifts (One person stands and pushes away the other’s toes as they lift them up to 90 degree)
3.Ballet crunches (Start laying on the ground and hold arms in ballet 1st position. Then move in an anti-clockwise direction pausing at 3, 12, and 9 on the clock face. Repeat 10 times then switch to other direction)
4.Roll back and reach (Sit with feet on ground and knees bent. Hold arms straight out in front of you and slowly lower your torso back with your hips being the pivot point. As you lower, bring one arm out to the side and reach behind you until you feel you cannot go any lower (you will develop a greater range of motion with more practice). Come back up by imaging a string is attached to your chest and drawing up upward. Repeat on the other side.)
5.Supermans (Lay on stomach with arms and legs extended. Raise opposite arm and leg a few cm off ground. Hold for 3 seconds. Alternate sides)
6.Step in and out plank (In plank position, step left foot out 1 step to the left, then right foot out to right 1 step, then left foot back to centre, followed by the right foot. Continue)
7.Tea pot (Standing up, have a weight in one hand. A jug of laundry detergent or bag with a few books in it will work. Place left hand on left hip and have weight in right hand. Slide right hand down outside of right thigh until you are just above knee. Then use abs on left side to help you stand upright. Complete one set on the one side for 30 seconds, then switch to the other.)
8.Standing side crunch (Place all of weight on left leg. Hold on to chair or wall if you have poor balance. Raise right arm above head and point right toe to ground. Bring right elbow to right knee at 45 degree to body. Extend arm up again as you point toe but try not to put any weight on right foot to keep tummy working. Repeat for the 30 seconds, then switch sides.
The foods you eat and drink will affect how your midsection looks too. Here are some food and drinks to avoid developing a bloated stomach. Keep a food diary to see which ones affect you the most.
Fizzy drinks are filled with gas, which then is released inside your stomach and intestines. Often times fizzy drinks will have excess sugar too, which contributes to the bloating problem.
Chewing gum is thought to bring air into your stomach so stick to the mints before a big night out.
Dark green vegetables, like kale, broccoli, and cabbage, can cause bloating and flatulence, but if you eat them regularly, your intestines will increase their efficiency at digesting them.
Dairy causes bloating in many people with and without lactose intolerances. Pay attention to how your body responds to milk, certain types of cheese, yoghurt, and ice cream, and then avoid the ones that give you trouble.
Another crucial element to reducing the amount of fat stored around your waistline is to get enough sleep! Added stress and lack of rest releases a hormone called cortisol. Too much cortisol can cause excess fat to accumulate around your midsection.1 If you are eating right and exercising, but not seeing a shift in your body shape, take a look at your sleep patterns to ensure you are getting enough quality sleep. Aim for 8 hours of uninterrupted sleep. If you are training more than usual, you might need even more.
Leave a comment below and tell me how you are emerging from your winter hibernation. 1Moyer, et el. Obes Res. 1994 May;2(3):255-62. This post originally appeared on So Sweaty’s blog.
Today was my first EVER Julia Buckley workout. She recomends starting with 5 days of bootcamp sessions, so that is the plan for this week. I have to teach spinning Monday and Tuesday night, which means double sessions for me. The moves were simple and Julia gave exellent verbal instructions, along with options to make the moves more or less intense. It is up to the viewer to decide what level they are at and to work towards a positive progression over time.
One of the reasons I signed up to be a #FitnessRockstar was for the accountability. Strength training is something I never make time for, but always wish I had when I line up at the start line. Working with Julia means I have no excuses. Everything I need is available at my fingertips as all her workouts are available online. Luckily, I have some weights and mats at home which means I just need to take over the living room for an hour each night. Oldland isn’t too keen that he can’t see me when the door is shut but he will get over it.
To make this experience with Julia as real as possible, I am posting my ‘before’ photos. Note they were after 2 bottles of Diet Coke, a posh kebab, and small popcorn at the cinema. I am an apple-shape and am finding that the stress from work and lack of sleep make my stomach the place for even more fat to hang out. To combat this, I know I need to work on my food choices. For this first month though, I am going to work on sticking to my exercise schedule and then work on healthy food selection in November. It is important not to change too much too fast or too drastically because it can be overwhelming and cause you to quit. I am not about to become a quitter!
Drumroll please……
Julia thought it would be fun for all the Rockstars to share a bit about themselves and what fitness means to them, Here is the quickfire #JuliaBFit Fitness Rockstar Spotlight Interview with,errr, me:
1. For me, fitness is all about: Feeling healthy and hanging out with like-minded people who are always up for new adventures. I pride myself on being a capable person and being fit helps me be independent too.
2. I get most excited to do my workout when: I know the tunes are going to be awesome. Good music makes everything more enjoyable.
3. When a workout really pushes me to my limit, I think to myself: ‘Come on, Tubbs!’ which is my maiden name and what my husband shouts at me when I am finishing my parkrun. 4. I’m most likely to skip my workout if: I am super-tired, have to work late, or it is raining, hence why I need my community to hold me accountable with this project! 5. In a group fitness session I’ll be the one who: Is up-front so I can see what the movements are. I am also watching the other participants to see how they are doing. As a fellow instructor, I can also be a bit critical of the instructor if I feel they are being unsafe. 6. The item of exercise equipment I’d most hate to go without is: A sports bra, my running shoes or my GPS watch. Soon to be dumbbells? 7. The last thing I usually do before starting my workout is: Take a sip of water 8. My top 5 workout music tracks are: Well, I haven’t downloaded new songs on my iPod in several years, so ‘Put Your Hands Up For Detroit’, ‘Dog Days Are Over’, ‘Womanizer’, ‘Insomnia’, and anything 80s. 9. If I start feeling meh about fitness I give myself a boost by: Signing up for a race or setting up a meet up with some blogging friends at a new fitness class, follwed by coffee or drinks. 10. The most important thing I’ve learned about fitness in the last year is: Everybody struggles and nobody is perfect. But if you consistently work hard, you can achieve anything you put your mind to.
A photo posted by Mollie, the Happiness PT (@ptmollie) on
If you want to join me, Julia, and the other Rockstars, click here to sign up today. Online access is much cheaper than a gym membership. Plus you can do it at home, on your own schedule.
This post contains afflitiate links, which cost you nothing but help me maintain the blog. All opinions are honest and my own.
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