5 steps to getting the body back on track
Ok so some people emerge from lockdown declaring they are feeling fitter than ever from having time for their home gym routines………..and some of us emerged several kilos heavier as baking trumped exercise.
Some of you are still in lockdown and exercise has restrictions.
Wherever you are right now - in or out of lockdown - we all need to get back on track physically and form some new routines.
Now as a personal trainer you could almost guarantee that every new client you ask “what are you looking to achieve” the response would be “work out 2 - 3 times a week for an hour and lose some weight”. Seriously if I had a dollar everytime someone said that to me I would be a retired millionaire at 30!
So let's get real. The best way to keep the body on track is to have a realistic, stretch goal that will fit your busy life and then stick to it. Simple?!?!! Ok maybe let's break this down into five steps:
1. Be clear on the WHY
Before you set a goal, ask yourself “why?”. Why is it important to you to improve your physical health? And the answer isn’t “because everyone tells me being healthy is important”! What does that actually mean to you?
8/10 mothers that came to me as a PT were motivated by either a desire to keep up with their kids when current fitness was lacking or to set a good role model to their kids.
My“why”?
I actually love sport. It keeps me balanced and less stressed but if I don’t have a goal I get bored and then I irritate myself.
I also want my daughter to love sport too - so if I do it - she will!
We have a strong history of breast cancer in my family and I intend on being around to see my grandkids!
So as with lots of my advice START WITH THE “WHY” because you need a compelling reason to keep you motivated when the going gets tough.
2. Set a GOAL
You do not need to do an Ironman or run a marathon and in all honesty I would suggest if you have a big job and young kids then you would be mad to. I have done both of those things - but pre kids!!! Now I would encourage you to set a goal that:
excites you
will scare you off the sofa
you will enjoy - working mum life is too busy to do something you won't enjoy!
you realistically can have time to train for
SO rather than aiming for a marathon, how about a 10k but quicker? Can’t run, how a walking challenge? Not into half marathons then maybe aim to reach greater flexibility at hot yoga? Swap your usual routine for crossfit/ F45 / other high intensity workouts and create clear workout goals. The possibilities are endless and FUN!
I strongly advise you to find something shorter and harder when you are in the zone of family and work pressures. There are 3 variables to physical training: volume, duration, intensity. When you are short on time intensity is the answer i.e. go shorter, go harder or go home!
It doesn’t matter what your goal is - just set one.
3. Remove obstacles from the course
There will always be barriers to exercise, your own mind being the most pivotal. Do everything you can to make it easier not to have excuses:
Get your partner on board - could you even commit to a joint goal?
Set your weekly routine - exactly when you will train and what you will do - put it in your calendar
Get your PA on board (if you are lucky enough to have one!) to defend time in your diary
Find small slots in the day. I have in the past taken ½ hour during lunchtimes (which i never used to take) to walk when work was particularly stressful
Find ways to combine with kids commitments - in the past I have run for half an hour of my daughters gym lesson and watched half an hour
Get your kit ready the night before so you can grab and go - minimise time and the potential for distractions
4. Find an accountability partner
The American Society of Training found that people are 65 percent more likely to meet a goal after committing to another person. Their chances of success increase to 95 percent when they build in ongoing check ins with others to review their progress.
Whether it is a friend to exercise with, your partner being actively involved, a personal trainer or signing up for my “Get Wellbeing” programme - find someone to hold you accountable to do what you say you will regularly, preferably weekly.
We all know that when we have to answer to someone else it scares us into doing it when we can’t be bothered!
5. Follow simple eating rules rather than fad diets
The saying is true - you are what you eat. A very good friend once said to me “Hels you eat more than anyone i know, and you would be fatter than anyone I know if you did not exercise more than anyone I know”. Pretty much summed it up!! But that was life pre family and pre forties!! Now no amount of exercise compensates for poor diet and/ or vast portion sizes!!
I am not here to tell you to diet. I don’t believe in it. I do not possess scales, never will. But I will encourage you to find a healthy eating regime that works for you and your family.
I am not here to prescribe what and how you eat but these are the 5 rules I live by:
Avoid, or more realistically moderate, the “big four” - nicotine, alcohol, caffeine and sugar.
Focus on whole, real food rather than processed food. You know the saying - shop around the outside of the supermarket?
Aim for 7 - 8 portions of fruit and vegetables in a day. Yes i said 7 not 5. Studies have shown that 10 a day reduces our risks of many diseases but public health campaigners felt this was too hard for most people. Load yourself up from breakfast time if you want to get them in every day.
Eat with the seasons - things salads with bbqs in summer and root vegetables in slow cookers in winter.
80:20 - eat sensibly 80% of the time but do not deny yourself things you like. Have that cake or chocolate or weekend wine - you only get one life, you don’t want it to be miserable!!
Here are some of the people I follow for healthy eating inspiration:
https://www.jamieoliver.com/ - honestly we just don’t have time for fussy, faddy stuff. Jamie’s 15 minute meals is perfect (although come on it's only 15 minutes if you have an industrial kitchen and veggie garden!)
https://nadialim.com/recipe/ - winner of Masterchef and now a Mum, Nadia has lots of healthy food recipes for the family.
https://ameliafreer.com/recipe-index/ - a nutritional therapist I like her focus on eating with the seasons.
And I have mentioned it before - food kits can be a way to save time and keep you on healthy eating habits. I have followed one here in NZ which was great for all the family and I knew had real, healthy food but you can find them wherever you are. Maybe we can share ideas in our FB groups?
https://www.myfoodbag.co.nz/fresh-start - My Food Bag Fresh Start. Not the cheapest but definitely the best and healthiest option I found in NZ. And the family love to join in following the recipes too!
So there we have it - 5 steps to getting the body back on track.
“But that's not rocket science or anything new Helen!” I hear you cry.
“No it isn't” I reply!
Because the truth is I believe we know what to do, we just find it hard. The answer is in our minds. I always said Ironman is 20% physical and 80% mental. In reality all of this is. So 2 things:
stick with me next week in “Habits week” when we learn how to train the mind to do this
get an accountability partner - seriously 2 minds are better than 1 at overcoming resistance !!
CLICK THE BUTTON BELOW TO ACT NOW and ensure you translate these thoughts into action. This quick worksheet will take no more than 30 minutes.
And remember don’t be upset with the results you didn’t get with the work you didn’t do.
Please do share your thoughts and comments in the Facebook group. A problem shared is a problem halved. Let's use the power of the group to support each other.
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Good luck and stay sane!
Helen xx
