With summer approaching I'm encountering more and more people across Torbay who want to get 'in shape' for the holidays. Living in Torquay, I see lots of people come on their holiday here, but also see the locals who are either heading down to the beach or away on holiday themselves; and they too want to get in shape. It has meant I have recently had some conversations with my clients and also gym members about their individual motivations to become healthier or simply 'get in shape'.
How many times have you decided you need to get in shape, had lots of plans and things you're going to do when you're in shape and then 2 months later; no change...? Usually in January after an excessive festive period or a month or two before a holiday...?
If you are one of these people (pretty much everyone at some point in their life), it all boils down to one thing; you don't want it enough! Sounds harsh I agree. But there will be deeper reasons as to why this is the case. In most occasions your targets are just too unrealistic and when you don't see instant results you give up!
You can plan for everything; the workouts you're going to do, the new 'fad' diet you want to follow, the dress size or trouser size you are going to fit into etc. However, you will often find you lose the motivation half way through your new workout regime or diet plan and regress to the same fitness level you were, or even worse you'll be in worse shape!
Essentially you have chosen either the wrong goals and targets or you generally don't want them enough. Try and visualise a reason you want to get in shape, whether it's to build muscle, lose body fat, gain in fitness levels or any other fitness target. Put a time frame in place that is long term, at least 2-3 months and set actual targets related to your goal. If it's muscle gain; how much? If it's losing body fat or weight; then how much? If you want to get fit for a certain event e.g. a 10km run how fast do you want to run it in?
Unless you set a clear 'end goal' you will not actually achieve anything. The important part is to then break those goals down into smaller manageable cycles like; what you want to achieve after the first 2 weeks, the first month etc of the 3 month overall goal. This way you can hold yourself accountable and track progress.
It's easier said than done saying 'you don't want it enough', but try and visualise targets and goals that actually mean something to you. Delve deeper into why you want to hit these targets. Once you have a reason and a driving force behind you, hold onto it. Remind yourself of it everyday or at least everytime you train, to help give you that added motivation.
In the end if you want something and put your mind to it and be the best you can be you will hit your fitness goals. Don't be that person who wants something for the wrong reasons and loses focus. Keep your focus and you will be amazed what you can acheive.
If you need any help in formulating realistic goals, putting them into a workable time frame and then breaking them down into smaller targets do not hesitate to contact me at firstname.lastname@example.org
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Thanks for reading!
Craig Washington, Personal Trainer Torbay
For my post this week I want to talk about time. Every one leads busy lives and often the most common excuse given to me by new clients is; 'I don't have enough time in the day to train'. It's easy for me to say, as I'm a Personal Trainer, but training in an ideal world should be a part of your life. It should be as normal as brushing your teeth, having a shower and going to the toilet. If it is a part of your daily routine you will always have time to fit in your training.
As a Personal Trainer in Torbay, I have many clients who I train on a weekly or even daily basis at the gym or wider community around Torquay, Paignton, Totnes and Newton Abbot. Managing all my clients' progress plus finding time to fit in my own workouts is certainly a challenge. This is before I take into consideration my commitments at home and personal life.
One of my clients in Torquay said to me last week that they are finding it hard to get to the gym and workout due to work commitments. They can make the 2 appointments with me but the 1-2 times they come outside of our appointments are just too tough due to travel times etc from work.
The answer to this is simple; you need to change something. Now I don't mean stop committing to your job, you need to change how you view the way you can workout. Sometimes life gets in the way; and if things do then you just need to change your approach. If you don't have time to get down to the gym or exercise class etc. you can use the one thing you always have with you; YOU!! Bodyweight exercise is the way you can fit in training outside of Personal Training sessions and exercise classes, in the 'comfort' of your own home or garden.
Clearly if your goals are to increase muscle mass and bulk up as a bodybuilder this won't really cut it for a long period of time. However, no matter what your goal is, bodyweight exercises are an excellent way to supplement your gym or Personal Trainer sessions and the best bit about it is you can do them at home!
A good bodyweight workout can take as little as 20 or even as little as 10 minutes, if it is intense enough. It can target your entire body and is easy to fit into your lifestyle as you can do it as soon as you get up, as soon as you get home from work, or even at work on your lunch break.
A simple circuit of plyometric squat jumps, press ups, dips and crunches repeated as many times as you can in 20 minutes will be all you need to do that day. Not only will it be a better workout than a 20 minute jog, it will burn up to twice as many calories and tone you along the way. It won't cut it over a long period but it is certainly a much better option than simply not exercising.
As there are genuinely hundreds of different bodyweight exercises to choose from and mix and match with, you are never going to get bored, and you can easily progress to harder techniques. It will also allow you to focus more on your gym workouts for things that are difficult to train in a bodyweight exercise and give you much more strength and endurance.
Different bodyweight exercises are better suited for different goals but if you are looking to lose fat, tone up and increase fitness; they are the best place to start!
The important thing is to get your workouts in and stay committed to your goals. Whether it's doing extra workouts at home work or in the gym.
If you need any advice on bodyweight exercise, or any other fitness questions, and live in Torbay or the surrounding area in Devon please get in touch at email@example.com
Thanks for reading!
Craig Washington, Torquay Personal Trainer
Hi, I'm Craig Washington; a Personal Trainer in Torquay, Devon. This week I'm going to write about taking the first steps into a new training routine. Getting started with training isn't an easy task. Whether it's just starting functional exercise around the home, in the park or at work. Or even choosing a gym and Personal Trainer to assist with your new fitness goals. The main thing you need to remember and remind yourself is; why you are doing it?
Set yourself distinct goals and targets that you can tick off along the way and make sure you are making progress towards them. Saying 'I want to get fit' doesn't count as a goal, and people who join the gym along with the millions worldwide in January to 'get fit' will never acheive anything. They will get jaded with their workouts and quit because they aren't making any progress.
That's because they never had a specific target in sight. If you say, however; 'I want to lose a 2kg in 2 months', this gives you both a goal and timeframe to achieve it. Then you can break down your goal into manageable parts. Lets take this target of 'losing 2kg in 2 months' as an example. You will now need to commit to a certain number of workouts per week to hit this goal. I've chosen this example because it's a common one my clients aim to achieve with me. You can break it down to losing 1 kg a month, and broken down even more to 250g per week. Although setting these smaller goals is important to the overall goal, they are not the be all and end all. Some weeks you will lose more than the 250g, and some you may not lose that amount or even add weight. This is due to the reaction your body has to exercise, especially if it isn't used to training so much. That's why the bigger goals of 1kg a month and 2kg over 2 months is really what you want to focus on. Just use the smaller goals and targets to judge progress. This has to be 100% commitment, otherwise the goal isn't really important enough to you.
So if you commit to going to the gym, exercising at home or with a Personal Trainer 3 times a week, that has to be set in stone as part of your life. Make it part of your life for those 2 months (8 weeks) and you will get results. Make the workouts a part of your daily routine, remember you do not have to be in a gym to exercise! Commiting to 45-60 minutes for a workout 3 times a week really isn't that much. It is a good starting point to develop your fitness and progress your goal once you have hit it. Alternatively, engaging in a 15-20 minute High Intensity workout every day is also another way of introducing training to your daily life, that can also have a great impact to your waistline and overall health and wellbeing.
Do not make the mistake of doing too much too soon. I've seen so many people in gyms over the years who join up, go to the gym 5-6 days a week doing up to 2 hour workouts and get exhausted because their body can't handle the new strain being put on it. Set easier timeframes like; 3 times a week and space them out across the week. Before work and at lunchtime are great times to exercise because it doesn't really eat into your 'own' time in the evenings. Also weekends are a great time to set aside that 1 hour for a workout.
But first things first; set a target for yourself and be strict about it! Set a realistic goal; overall weight, muscle size, waist size, an event (running 10km) and choose a timeframe to hit this target in. Look at the long term target (2 months or even a year) and break it down into smaller more manageable parts; weeks and days.
I will cover these areas in more detail in future blogs and talk a whole lot more on nutrition, rest, and specific exercises in the coming weeks. If you have anything you would like me to focus on please get in touch at firstname.lastname@example.org or contact me on social media on twitter at @CWashingtonPT
Thanks for reading and remember to get in touch if you have any questions regarding your own personal goals. If you need a Personal Trainer in Torquay or Torbay and the surrounding area in Devon, get in touch!!
Craig Washington, Personal Trainer