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

 

 

 

 

 

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

 

A spot of early morning exercise..

This time of year the sun rises closer to 5am and the mornings are beautiful in Bournemouth.  Naturally the body wakes up earlier (or should).  A spot of early morning hiking, cycling or jogging can be amazing for the body and soul from as little as 10 minutes all the way up to a full on workout lasting an hour or more.  Here are some quick tips that can help…bournemouth personal training

  • Prepare your body the night before by going to bed earlier and setting the alarm.
  • Prepare your kit as well.  It makes life easier and is less noisy for your loved ones.
  • Choose a good route in advance, the more scenic the better.
  • Start off with small amounts of time, enjoy the experience and you’ll be more likely to do it again.
  • Perhaps build it into your commute, school run or daily chores.
  • Enjoy.  It’s what we are born to do.

The best way to a better gym workout

Many of us find it easy and convenient to go the gym simply to hop onto some cardio machinery and ‘zone out’ for 30 minutes to an hour.  This is possibly the worst use of time.  Let’s have a look at the simple but effective way to boost those workouts, interval training.

personal trainer bournemouth

Interval training essentially pushes the body above it’s usual steady state intensity for short periods.  This can be anything from 100% all out effort for 10 seconds to 85% effort for 10 minutes.  Whatever method you use it’s important to understand the intention.

Intervals burn more fat

Most people on cardio machines want to burn fat.  Intervals effectively stimulate fat burning  and essentially produce a longer ‘afterburn’ effect.  It’s that simple.

Intervals boost fitness more

In order to produce any change in fitness we need to overload the body in some way.  Pushing the heart rate higher increases cardio function and efficiency.  In most cases due to the increased intensity, less overall time needs to be spent doing it.  Good news all round.

How to incorporate intervals

This depends on your weekly training, but for the majority of us a good rule is to do intervals no more than twice a week.  Intervals are not for the unfit or faint hearted.  If you are unsure, get advice from a medical professional before attempting high intensity work.   Also make sure you are well warmed up, at least 10 minutes should do it.   Here are a couple of simple ways of doing intervals within your workouts…

 

Equal work/recovery  —    Work at 90% for 60 seconds then at 50% for 60 seconds.

Pyramids   —   Work for the following with equal recovery.  1-2-3-4-3-2-1    Do a 1 minute effort then 1 minute recovery, 2 minutes/2 minutes recovery etc.

Go by distance  —   the rower is good for this but any cardio machine works.  Work hard for say 500m and take a note of your time.  Go off, do some weights etc then come back later and have another go trying to beat your last time.

 

Need more advice or want to incorporate these properly?  Come and see us  www.bourne-fit.co.uk

The 4 best ways to improve your training

Starting a training plan and sticking to it can be a fickle thing as it’s often a fine blend of planning, work, eat, rest and repeat.  Here are are the 4 best ways to improve your training whatever your goals are..

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Stop being so hard on yourself

So, you have constructed the perfect training program, destined to take you to the ultimate level.  If it’s not working then there’s probably a reason why.  It’s too strict.  It’s perfectly ok to aim high but often taking a step back and pitching it right is the way to go.  This way you will enjoy it more and succeed.

 

What are you doing?!

This is close to the opposite.  Low structure is equally destructive so set out your goals early on and train around them.  Really drill down to what you are looking for from your training, how much time you want to dedicate and work out what you will truly enjoy doing.

 

Eat and sleep right

Sleep is the most important thing on the agenda followed by good diet.  The best training plan in the world needs good sleep and food to back it up.  Both of these done well will improve recovery time allowing you to train sooner and harder.

 

Listen to the body

Knowing when to deviate from the schedule, knowing when to push hard or even back off altogether is a skill.  We often have lots of other stresses and strains physically and mentally so it pays to listen to the body.  The first 20 minutes of the day can be a pretty good indicator to our bodily state.  If you’re struggling to finish a workout back off a little and likewise if you feel invincible then go for it!

 

BourneFit Personal Training offer bespoke fitness solutions for all levels and abilities, from once a week to professional athletes.  For a FREE consultation get in touch with us.

7 top tips for health you may have forgotten

It’s often the same in so many aspects of life.  The simple things done well make the biggest difference.  Here are 7 top tips you may have forgotten about which will all improve your health and fitness.

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1. Chew your food properly

How easy it is to wolf a plate of food in 10 seconds.  Chewing food properly not only helps your digestive system but also allows the stomach to let the brain know you’ve had enough.  Plus you have a better relationship with food by enjoying it more.

 

2. Don’t skimp on footwear

From a pair of running trainers to weekend pumps, don’t buy cheap shoes (wife if you are reading this please ignore).  Our foot health is very important for mechanics further up the body and decent footwear really is worth every penny.

 

3. Eat the proper version

In as many aspects as possible, eat the proper full fat, unadulterated version.  It may be higher in calories or you may think it’s bad for your health but it’s probably better.  Diet drinks are a classic example.  Eat full fat yoghurts, butter, everything in it’s least processed version.

 

4. Drink enough

It’s amazing, still how many people don’t drink enough.  Salt intake, hot weather, caffeine and exercise will all affect water levels, so drink up until your wee is pale or clear.

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5. Goals and rewards

Set goals for yourself, be it weight loss, fitness or health goals.  You are more likely to achieve them this way.  A handy way of succeeding is also to build in rewards.

 

6. Have fun

Frisbee in the park or a grueling gym session.  I know which one I’d rather choose!

 

7. Go long and easy

Long steady exercise sessions have profound effects on fitness.  Think long walks down the beach with an ice cream half way or weekend bike rides in the forest.  This way of getting fit is often overlooked, but is probably the way we are designed to work..

 

Want training advice, weight loss or anything related.  Come in and see us…  www.bourne-fit.co.uk

 

Foolproof fitness, our approach..

A little while ago we posted a short article on ’20 minutes or bust’ helping us to re think the quality of our training (see it here).  New years resolution time and possible even time to start getting in shape for the spring/summer let’s look at quality.   Whatever your goals, big or small, these two points cannot be emphasized enough…

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The trick to good training is it’s always specific and therefore we need to get specific in our approach.  What is it we are really after?  For many it’s simply a case of wanting to feel healthier and more ‘in shape’.  Again we need to drill down to exactly what needs to be done to get to that stage.

We really need to drill down to what’s most important…

Let’s start with a quick overview on the elements of fitness and what can be done in minimum time (again).  It’s important to work out your highest priorities..

Fitness – aerobic fitness can be boosted easily with a total workload of say 5 x 1 minute intervals (painful but effective!).

Strength/toning – we don’t need to train like bodybuilders.  Personally I only do 20 minutes of gym work twice a week.

Flexibility – stretching is often best done 3 x 5 minutes a day regularly.

Weight loss – it’s more than half nutrition, make small changes to your diet

Nutrition – basic natural foods still rule!

Along these lines, incidentally we currently run 45 minute Personal Training sessions based on higher quality in less time.

bournemouth gym membership

..then we need to make choices we can stick to

Where do you see your time best spent?  Do you love/hate the gym?  What did you spend time doing as a kid?

We need to work to our strengths and weaknesses here as we should be in all areas of life.  I have heard people say “I should be running to burn calories” or “what’s going to get me fittest?”.  The obvious answer is if you are naturally ok at running and can tough out the weather, go running.  If it hurts like hell, have a history of knee pain and hate the outdoors don’t do it!

The most effective exercises are the ones you will stick to.  Some people need more motivation and maybe choose events to build up to.  Others prefer team sports, individual sports, grunting weights, hitting things or climbing hills.  Often lots of variety will help and remember it’s all very individual and not necessarily forever.  Don’t be afraid to experiment..and definitely come and see us for a session to make a good start on things..

 

At BourneFit we are about quality training that’s right for you and choices that you’ll stick to.  

For more info visit the website or give us a call.  Click here for current offers.

 

 

20 minutes or bust!

Over the years, workouts whether in or out of the gym have changed.  One thing that seems be more and more relevant to most people nowadays is shorter more efficient workouts.

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What are your top reasons for training? It may be one of the following:

 

Strength

Flexibility

Cardio fitness

Weight loss

Toning

Core stability

The good news is that any of the above can be achieved in well under the conventional hour workout.  In fact 20 minutes is often enough.

Remember the key rule of exercise.  Do something that makes the body respond, essentially we are trying to overload the body.  Here are a couple of examples of how you can ‘get it done’ in just 20 minutes..

Cardio – much research shows the best gains in fitness are intervals.  Perform a good worm up then aim for 5 x 1 minute intervals at 95% followed by very easy 1 minute recovery.  Cooldown and stretch, job done!

Weight loss – a very effective weight loss specific workout would be a workout before breakfast on an empty stomach. 15 minutes of cycling or running followed by a 5 minute mini circuit for fat burning all day.

For many a huge barrier to exercise is time – well guess what, not any more.  The more of these types of workouts we do, the better we feel and the fitter we get.  This is a massive motivator and a brilliant way of including exercise into a busy schedule.

For more on Personal Training, Weight Loss or anything health and fitness related visit the website www.bourne-fit.co.uk or give us a call!

Training: how much is enough?

How much exercise we take is an individual mix.  It depends on what our goals are, types of training involved, results, motivation and lifestyle. Let’s have a look at what typically needs to be done – how much is enough?

BoxingGOALS

Really and truthfully our goals will dictate most of our training.  Take weight training for example.  Someone who is looking at general fitness may need as little as 15-20 minutes 2 times a week as part of another workout.  Someone looking for cover model of a fitness magazine will need to be pounding the gym most days of the week.

The same can be said of cardiovascular exercise.  Someone looking for an increase in fitness could see results at as little as 3 lots of 20 minutes per week.  Distance events like marathons and triathlons would definitely require more hours of commitment due to the nature of the event.

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THE JOYS OF MINIMALISM

The good news for some is the way some research is headed.  Less is more so to speak…

  • Strength training – much can be done in under 30 minutes these days.  3 sets of quality is better than 6 sets of junk!
  • Cardio – fitness benefits from interval training are extremely high.  Most people cannot finish a set of 8 x 1 minute sprints which is more than enough to boost cardiovascular fitness.
  • Flexibility – A few minutes 2-3 times a day is still the optimum amount of time to stretch a muscle group.  Beyond this the effect of stretching reduces.

So..it is worth really drilling down and considering what elements of fitness are most important.  At times it may be a case on maintain one, work on another.  On a busy week it’s extremely easy to let it go altogether – why not maintain instead.

For more info on training or to find out all the above can be applied visit BourneFit – Our Bournemouth Personal Training Studio.  Even a one off session can be a huge step towards efficient workouts!

What We’re Normally Eating

Loads of you are now back on the training and healthy eating for the new year, and have been asking what we are eating a normal day. As we normally try and log most of our training and diet it would be easier to just take a random day and lay it out. So here they are:

Luke’s

Breakfast 1
4 whole eggs scrambled.
3 slices of back bacon.
150 grams of baby button mushrooms.
all cooked in butter)
Protein shake made with water.

Breakfast 2
2 Raw tomatoes
50 grams of green olives
Quarter pot of full fat hummus
2 Espressos
Handful of cashews

Training
2 hour road ride based on HR zones
Zone 1 = 7%
Zone 2 = 10%
Zone 3 = 15%
Zone 4 = 65%
Zone 5 = 8%

Post training food
Protein shake
2 oranges
chocolate recovery drink


Lunch
200 grams of boiled broccoli
175 grams of pork chops cooked in sesame oil and 5 spice
1 yellow bell pepper cooked with the pork
1 Espressos with MCT oil


Dinner
200 grams chicken breast - roasted
100 grams of cherry tomatoes - roasted
1 large red onion roasted
Spinach salad with mozzarella and balsamic vineger

Snack
Full fat cheddar cheese 4 slices
Table spoon of hummus
10 red grapes
10 almonds

Si's

Breakfast
3-4 Scramble eggs with butter
Smoked salmon  
Half a red grapefruit
Linseeds
Multivitamin
Double espresso with coconut oil
Ton of water

Snack
Almonds/Brazils

Lunch
Spicy Chicken
Roasted peppers. courgettes and aubergine
More coffee

Training - (running/cycling)
1-2 hours
Zone 4-5 where necessary
1-2 Flapjacks

Post exercise recovery shake
Turkish Lahmacun if it's been a tough session!

Dinner
A stack of Chilli con carne (no rice)
Fresh fruit
Glass of red wine

As you can see it’s nothing too dramatic. We’re not too concerned about calories, but mainly the quality of food we eat when we’re hungry. The main thing to take from this is we avoid refined sugar, wheat and make up our calories with good quality fats. If you’re trying to make a start on eating healthier and losing some weight just start by cutting out sugar for a week, then start getting rid of the wheat the week after that, you’l be amazed at how quickly start feeling better and losing weight. Or even better and go back and take a look at our old blogs on Ketogenic Eating, and the 30 Day Slow Carb Challenge. Or even better book in for a session where we can take you through it