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

 

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..

 

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…

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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.

25% off Personal Training in March

personal trainer bournemouthIt can be tough getting started, so as a spring incentive we are offering 25% off your initial purchase of Personal Training sessions this month.  Sessions are entirely tailor made to your goals and ability in our exclusive Bournemouth Personal Training studio.  There is simply no easier way.

Within the first 5 weeks we can offer assessments, training program, nutrition plan and full support.    Perfect to get you going this spring.

See the website for all the info.

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.

Get fit for skiing

Folks, it’s that time of year for planning winter sports trips away, something that has always been popular.  The best saying we tend to repeat to people is “get fit to play sport, don’t play sport to get fit”.  And with skiing and snowboarding it differs slightly to other sports as for most people it’s a one off well invested annual ski trip.  Unless you are in great shape you will no doubt get tired, sore or at worst injured, resulting in missed action or disappointment.

So let’s break it down, this can be done for any sport or activity…ski-1434043

Elements involved:  Cardio fitness, leg strength, core strength, general conditioning & balance work

 

The training plan.

Monday – 45 mins Cardio (running, hiking & cycling are great)

Tuesday – Strength program (legs/core and circuits)

Wednesday – off

Thursday – 45 mins Cardio

Friday –  Strength program (legs/core and circuits)

Saturday/Sunday – Down the dry ski slope for some lessons it is then!  Alternatively if you have a weak link, this can be given extra focus on the weekend session.

 

This is a pretty solid guide.  Most importantly this needs to be done for 6-8 weeks minimum before departure (hence this article released in November).

 

Want to do all this properly?  Visit the website at  www.bourne-fit.co.uk  and get in touch.  

 

 

 

The perfect start to your fitness campaign

Thinking about getting fit can be a real effort.  Like most things in life the thought of doing something is often worse than actually doing it.  In fact there is a popular quote / formula along the lines of “the size of the task grows in relation to the amount of time we spend thinking about it!”.  How true, how true.

When it comes to your health and fitness we are of course here to help.

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We currently offer Personal Training sessions as a one off, but more popularly in 5 week blocks.  This is the perfect platform on which to build, arming you with all the fitness, nutrition and training knowledge to carry on forward.

Of course at this point you can simply carry on seeing us (of course you will, chances are you’ll be flying by then!), it’s entirely up to you.  Clients old and new at Bournefit would agree it certainly is time well spent…

For more info or an obligation FREE consultation see the website at http://www.bourne-fit.co.uk/ 

Free consultations at BourneFit

Thinking of coming in to improve your health, fitness, energy or performance?  We are currently offering the chance to test drive our services with a free consultation.  Come and see what we can do for you.  We are specialists in all of the following..

 

  • personal trainer in bournemouthFitness training
  • Weight loss
  • Exercise rehab
  • Sports performance
  • Diet and nutrition
  • Fitness/health assessments
  • Exercise programming

 

So whatever your goals, get in touch to book in, we can customize your first session and get you started.  personal trainer bournemouth

Get in touch with us here