Top 5 tips for training through winter

Winter is coming.  No, really, it’s already be here!  Most of us struggle with motivation to train and stay in shape as it is, so once the clocks have gone back we often need a push.  Here are our top 5 tips for training through the winter.

 

  1.  Book an event

Hands down having a looming deadline is a great motivator.  There are a couple of options here.  Entering a spring time event is a sure fire way to get focused and will give you 3-4 months of solid preparation.  Alternatively book one or more events through the winter and commit your training to them for a constant motivation.  It’s never been a better time for events with access online, so get out there pick one and go enjoy the challenge.

2.  Work on your weaknesses

Many people use the winter to develop strength.  It makes sense, there’s less daylight, the gym is more inviting and the strength gains that show months from now will be worth it.  A solid 8-12 weeks of real strength will carry through a long way.

3.  Work now get paid in spring

The work we do this end of the winter will carry through and believe me, come spring your body with thank you for it.  There’s the motivation.  You’re not pounding the miles or the kilos for Christmas, but for when we come out the other side.

4.  Go shopping

Having the right gear for training outside is a game changer.  The technical layers available now will keep you warm and dry in even the worst conditions, so treat yourself, pick up the right gear and get out there.  Clothing made from things like merino wool and gore tex can make you virtually invincible but can also motivate you as your lovely new kit needs to be regularly tested.

5.  Have an indoor option

OK, so sometimes it will be properly grim.  Minus 3 on the thermostat and pouring rain isn’t for most of us, so have a back up plan.  We use Zwift indoor cycling which is a totally immersive indoor  bike experience, it’s amazing.  Trusty gym sessions are always guaranteed, indoor tennis courts can be booked, swimming pools can be used etc…  No excuses.

 

Hopefully there is some motivation here, if you need more some and see us at

www.bourne-fit.co.uk

 

2 workouts under 30 minutes

As opposed to trying tough it out 4 hours a week in the gym, a simple solution to training is to work regularly on shorter sessions.  This way we get the fitness benefits and the endorphin hit without expending too much time/energy/soul!

In our opinion shorter, sweeter and simpler is also more likely to be regular.

Here are a couple of routines we have offered that need no equipment. Session 1 is more muscular, session 2 more cardio. They can be alternated, used alone or even combined into one workout.  Simples.

 

Session 1

Warm up first, then compete this routine, stretch at the end!

 

Session 2

Fartlek training.  This will boost your cardio more and can be done walking, running, cycling or even in a pool.  Keep it almost casual in approach  – the randomness will add to the variety!

 

  • Warm up easy 5 minutes
  • Pick ‘random’ landmarks’ where you work hard to get to (90% effort).
  • Coast to recover and when you feel good pick another random distance and repeat.
  • Aim to do this 6-8 times.
  • Cruise home and stretch!

 

Good luck!

Si

 

 

5 reasons to hire a Personal Trainer

Of course we are biased, but having a Personal Trainer has a long list of benefits.  Here are the top 5 reasons to hire a Personal Trainer not based on what we think, but on what our clients have fed back to us.

  1.  It helps you actually turn up.  How many times we hear “I could have stayed on the sofa”, then guess what, it’s one more session in the bag and one step closer to your goals.  Simply being accountable to someone else massively increases the chances of actually turning up at all.
  2. You try new things.  It’s easy to get stuck into the same old routine or have a ‘fixed’ way of thinking.  We regularly get people thinking outside the norm whether it’s just a new exercise or a whole new approach to training.
  3. Consistency.  Most people come and see us on a regular basis and tend to exercise and eat better in between.  It comes down to that accountability again.
  4. Knowledge.  Knowledge is power, right?  When you are educated to what your are doing the results and the meaning improve.
  5. Results.  The very basics with training for results are all the points above.  Getting the intensity and the balance right is key to results, which let’s be honest is the main thing that drives us.

Visit our website at www.bourne-fit.co.uk  for more info, including any special offers we have at the moment..

 

Primal living and how it can help us live better

The definition of primal lifestyle depends on who you speak to.  Essentially it mean living more in line with how our ancestors lived and developed.  Humans have evolved and thrived over 100,000’s of years and primal living looks at elements of how our ancestors lived such as movement and diet.

So how can we live more in line with our ancestors?

Our dietary habits are a big part of our health.  Primal lifestyle advice is to eat a diet consisting of meat, fish, eggs, nuts, occasional fruit and honey.  Most of us suspect this anyway, it’s just a case of good planning and motivation to be healthier.

There are a number of ‘modern’ foods which can have a negative effect on our health and energy.  Around 10,000 years ago we learned to grow crops such as grains and much of what we eat and use now has only been around less than 100 years.  That’s a tiny proportion of time, equivalent to one second in a 24 hour day.  This goes to explain why some people do better without grain foods such as oats, rice and wheat which can have an inflammatory effect on the body.  Dairy foods can be much the same for different reasons. There’s a solid case for moderation or complete removal of these foods.

Our ancestors would certainly have been active every day, walking running, jumping, lifting, climbing and throwing.  Regular exercise in any form tends to suit us very well.  The inclusion of exercises like kettlebell swings, tyre flips and body weight exercises are a definite nod to the primal lifestyle.

Finally it’s an overall balance that we need for good health.  There’s no way our primal selves would have had stressful commutes to work, social media addiction or long hours at the office.  Keeping the body happy is a full time occupation.  It’s a constant balance of plenty of sleep, exposure to sunlight, reducing stress, mental stimulation and life fulfilment.

The overall message is making some changes to our lifestyle in a holistic, primal way is a good thing.  We don’t have to be cooking over logs in the back garden every day, but certainly some positive health choices can be made to improve.

Want to come and train like a caveman? Come and visit BourneFit

 

6 top tips for better workouts

With regular training there are so many variables and with this we are always looking to get the most from what we do.  Even if it’s  a daily commute to work or an occasional gym workout, these top tips will help you get the most from your workout.  Much of this comes down to specificity which essentially means we are all individual with different needs and goals.  This is a very important part of the process.

Eating before exercise

Getting the nutrition right before training is really an individual thing.  For performance we need to eat plenty of calories and consider the macro nutrients carbohydrates, protein and fat.  Remember we need some carbs for performance and fat is always the slowest to digest so leave plenty of time after higher fat meals.  For weight loss performance may take a back seat and it’s a case of eating just enough.  Either way it’s certainly worth trying lots of different options to see what works.

 

..and after exercise

The post exercise window of anything up to an hour is the perfect time to refuel.  Usually carbs and protein are priority here and again it’s individual to what we can manage and how much we need.  The recovery process starts here so a good post workout snack/meal can mean a big difference.

 

Get specific

Have a clear idea of what you want to achieve before the workout, then stick to it.  This is a major part of training and without it we are simply smashing empty miles or pushing empty reps.  Along these lines the more interesting training plans are those designed around events or sports.

 

Pre hab routines

Pre hab exercise are simply exercises that help to mobilize, rebalance and prepare the body for a workout.  Tight hips, sleepy abs or sticky shoulders need a wake up before we even start.  Time spent here reduces injury risk and means the body is much happier working later.

 

Find a training buddy (or Personal Trainer!)

You will simply enjoy the training more, work harder and generally look forward to workouts.  This goes a long way especially on the days where motivation is down.

 

Shake it up a little

Try a different method of training or even a totally different activity entirely.  It’s good to keep the body guessing and essentially it’s good for the body and mind to use some different movements.  Always fancied some squash or windsurfing?  Use that new found fitness and strength to go and have a lesson.

 

As always, come and see us to do things the right way.  We offer quality Personal Training from our exclusive studio at www.bourne-fit.co.uk

 

 

 

 

 

Ways to be more efficient and get fitter

In modern life we are all busy in our lives, rushing from job to job and jumping from tech to tech.  This can be problematic for some when it comes to trying to exercise. We all know we should be active every day and be aiming for 2-4 good training sessions a week (depending on goals). Here are some ways we can find time to get fit…

Make daily routines a workout

This is my personal favourite.  I will do some stretches/foam rolling while watching the news in the morning, cycle the school drop off and commute to work (6 miles plus!), then maybe even add some core work before first session.  Powerful stuff.

Another favourite is walking or jogging to the local shops for that pint of milk.  It’s better for your body as well as the environment and the more we do these types of things the easier it becomes.

 

Kids and dogs

If you don’t have any of the above kidnap one or buy one!  The perfect excuse to run around the park, play games, throw and climb.  Some of the funnest sessions will be a long dog walk in the forest or a game of park footy.

 

Prioritize

The classic case is the number of hours we spend watching TV and surfing facebook versus doing exercise.  Sometimes fitness just needs to be prioritized, it’s your health we are talking about.

Efficient living is another subject in itself.  Often we make a task bigger then it is by spending more time on it than necessary, even putting it off for longer will make it harder.  The cost of checking email too often is huge, when we often only need to check a few times a day.

 

Little and often

Along these lines those mini sessions of 15-20 minutes per day are invaluable.  By scheduling a shorter session we are more likely to get going on it.  A good strength session or cardio session can be condensed into 30 minutes so if time is short this can be a great way to go.  Personally I always strength train for less than 20 minutes!

 

Here are some other nuggets to get your training wedged in..

  • Set the alarm 30 minutes earlier. Unless it’s an early start anyway this is a perfect hassle free start to the day.
  • As above, train on the way to work.  Join a fitness club  en route!
  • Buy a bike.  They can get you everywhere faster and are much more fun.

 

BourneFit Personal Training offer bespoke fitness solutions in Bournemouth.  Visit the website for more info…

 

Make your 2017 fitness plans work

It’s that time of year again.  The gyms are packed with people (for now) and everyone has grand plans for a new body.  Here are some simple tips on how to make your fitness plan work this year.  This is not an exhaustive guide but simply a list of the elements that work based on experience.

 

personal training bournemouth

Enjoy it

This is the way to stick to your training.  In fact it won’t even be training if you do because looking forward to your chosen activity is the best feeling you can get.

 

Visualise

See where you want to be and remind yourself every day.  That may just be as simple as being active every other day  or something more impressive.  Either way see in your mind how that feels almost like a video replay you can put on repeat.  This is powerful stuff.

 

Specificity

Training specifically for an event or for a sport is the best way to train.  Forget what everyone else is doing, break down your craft and break it down into specific workouts.   Along these lines, having an event booked in 3-6 months from now is a massive motivator.

 

Be open minded

This sounds a bit airy fairy but it’s important.  Training is not set in stone and we need to be willing to tweak and evolve as we go along.

 

Whatever your goals, come and work with us, we have it covered. Visit the BourneFit website here.

Why we should eat more fats

For many years we were taught to be fat phobic.   Fat causes heart disease, fat makes us fat, eat a low fat diet for weight loss, right? Wrong.  The thinking has now changed on these, so here are some ideas on why and how .

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Firstly, I have personally made a big shift towards eating more fat for a number of months now.  And this has all been done as an ‘eating machine’ on more than 7-8 hours of training a week.   Energy is at an all time high and training/recovery as good as ever.

 

Fat will help you lose weight

Excess carbohydrates, processed foods and inactivity cause weight gain.  A higher fat (and protein) diet works reduce body fat by reducing hunger and stabilising blood sugar.

The hunger and food cravings are probably the key here.  Think about trying to eat a 500 calorie breakfast – would you last longer on a sugary cereal and orange juice or a cooked breakfast?.

When we eat carbs we can often get a rise and crash of blood sugar which is also risky for storing fat.  Fats are the slowest releasing of the major nutrients, therefore leave a nice steady release of energy, actually encouraging the body to burn fat.

 

It’s all about the macros

Macro nutrients are the mix of carbs, fats and proteins.  During an average day we consume a mix of the three and importantly we all require slightly different mixtures.  This is another article in itself but what I will say here is most people will favour carbs and proteins over fats.  Typically the protein requirements are around 20% so it’s normally playing with the mix of the other two where difference can be made.

 

How to eat more fats in the diet

Personally this is how I have done it…

Eating a cooked breakfast – think bacon, eggs, butter, black pudding!, avocados, smoked salmon,

Eat meat/fish as an essential part of the diet (vegans can work out their own plan!)

Add olive oil to salads (with garlic and chilli if it helps)

Go bulletproof coffee (add coconut oil to coffee)

Snack on nuts, seeds, cheeses

 

Making changes

Make small changes and test them, essentially seeing how you feel meal by meal.  The Myfitnesspal app is really good for monitoring macros and calories.   Happy fats!

 

 

 

How to make the most of winter training

It’s definitely that time of year, off to work in the rain and driving home in the dark!  Winter training takes on a different feel and is often a time of year for changing the approach slightly.  This can be a good thing as any work done now will be realised in spring.  Here’s how…

personal trainer bournemouth

Get in the gym

This is a perfect time of year for workouts in the dry, warm, cosy gym.  The gym is a good environment for controlled training such as strength training or specific cardio intervals.  Most importantly put together a workout that is specific  to your goals.  This way of course it will be time well spent as well as motivating, which is definitely the most important factor.

Work on your weaknesses

Whatever your goals or sport winter time can be a good time to work on weaknesses.  Again this may come back to strength training in the gym or it may another specific element of fitness that we tend to avoid.  An example here as a runner may be running hills or speed work.  These elements can easily be covered in shorter sharper sessions especially when the weather is naff.

Build your base

Another specific element is endurance or base training.  This is the bodies ability to tick over at a low level often around 60-65% effort.  This builds your base fitness and come spring offers a decent foundation for more speed work.

Stay healthy

Finally look after your body.  Avoid late night binges on stodge, multiple Christmas blowouts and central heating!  There are lots of viruses flying around this time of year so it’s important to simply stay healthy.  Eat plenty of antioxidants, reduce training if you’re feeling run down and get plenty of sleep.  This is a key part of getting through the winter.

 

Want to come for personal training and do things properly?  Come and see us! – visit the website

 

Creating 5 good daily habits

Here are 5 good daily habits that will massively improve your health and performance every day.

  1.  Brekky.  A decent breakfast is the key to good energy, fat burning and appetite regulation.  It also predicts how we go on to eat for the rest of the day.
  2. Have a stretch.  We all suffer with at least a couple of tight muscle groups. Do some form of stretching or foam rolling 5-10 minutes in the morning followed by throughout the day.
  3. Relax more.  Take time out to stare at the sea or climb a tree.
  4. Visualise.  Think about where you want to be and do it often.  This could be completing a 5k, improving a 10k or reaching a weight loss goal.
  5. Try something new.  A healthy lunch, some mountain biking or even just a different gym routine.  Even if they don’t stick different options can make your usual choices seem better.  There’s always something to be gained.