Prioritizing Your Well-Being in a Busy World

If you’re making time in your week for regular exercise, you’re already ahead of most people, so props to you. However, there are some other important pieces of the puzzle to ensure you maximally optimize your well-being. Not only will this support your health and fitness goals, but it will make them much more sustainable. 

Let’s be real here… Between work responsibilities, family commitments, and social obligations, it can feel like there's never enough time to take care of ourselves. However, prioritizing self-care is essential for maintaining our physical, mental, and emotional well-being. That’s what we’re diving into today. 

The Importance of Self-Care

Self-care is an important element of maintaining a healthy lifestyle. When we overlook our own needs, we jeopardize our ability to perform properly in other areas of our lives. You can have the best training routine on the planet, but if you don't do the essential steps outside of it, your results will suffer tremendously. Making time for self-care allows us to replenish our batteries, reduce stress, and improve our overall quality of life. We will now go on to some specific areas for you to consider.

Read: The Beginner’s Guide to Kickstart Your Fitness Journey

Prioritizing Sleep

One of the most crucial components of self-care is making sure we’re getting enough sleep at night. Quality sleep is essential for cognitive performance, mood stability, and physical well-being. 

If you want to gain strength and muscle, increase your athletic performance, or lose body fat, you must obtain enough sleep. I know, easier said than done.

Experts advocate having a consistent nighttime routine, creating a comfortable sleep environment, sleeping at a lower bedroom temperature, and avoiding stimulants like caffeine before bedtime. Just a few of these changes can do wonders for your sleep.

The Role of Exercise

Regular exercise is another vital component of self-care. Not only does it improve physical fitness, but it also has numerous mental health benefits, including reducing symptoms of anxiety and depression. 

For long-term health, we highly recommend most people do some form of resistance-based training. If you’d like help on your journey, you can schedule a complimentary assessment with one of our trainers. 

Additionally, finding ways to get more movement into each day can do wonders for your physical health and well-being. Consider parking your car further away, walking to the grocery store, or adding a few extra blocks to your commute. 

Stress Management Techniques

Stress is unavoidable, but how we deal with it can make all the difference. Learning good stress management skills can help us overcome life's obstacles with grace and resilience. Deep breathing, gradual muscle relaxation, and mindfulness meditation are all techniques that can assist in calming the mind and body during stressful situations.

Many clients report that exercise is one of the most effective ways of dealing with daily stressors.

Practicing Mindfulness

Mindfulness is the practice of remaining fully present in the moment, free of judgment or distraction. Mindfulness can help us learn to better manage our thoughts and emotions, resulting in greater clarity and peace of mind. Simple mindfulness exercises, such as mindful breathing or body scanning, can be practiced anywhere and at any time.

Nutrition and Self-Care

A well-balanced diet is vital for fuelling our bodies and promoting overall health. Consuming a range of nutrient-dense foods, such as fruits, vegetables, whole grains, and lean meats, can help keep energy levels stable and promote overall health. It's also crucial to stay hydrated, limiting your intake of processed foods and sugary snacks.

The challenge for many people is knowing exactly what to eat, knowing what food is healthy, and finding the time to make everything work. Don’t worry, you can learn these 10 smart nutrition habits for busy professionals. 

Setting Boundaries

Setting boundaries is crucial for protecting our time, energy, and emotional well-being. Learning to say no to things that don't align with our values or priorities is an essential skill for maintaining healthy relationships and avoiding burnout. By setting clear boundaries, we can create space for self-care and ensure that our needs are met.

This could mean that you decide to improve your well-being, and you don’t negotiate around it. For example, you may create a boundary around your evening routine. It could be something like this…

“On weeknights, I am committed to no social time after 9 pm. This ensures I get to bed on time and feel refreshed the next day.”

You can then list down the benefits of this particular habit/boundary.

Finding Time for Yourself

With a busy lifestyle, full of responsibilities and commitments, finding time for ourselves can feel like a luxury. However, carving out even small pockets of time for self-care is essential for recharging our batteries and preventing burnout. 

Whether it's taking a leisurely walk in nature, reading a book, or indulging in a favourite hobby, finding time for ourselves is non-negotiable. I recommend adding some alone time before sleep each night. This helps to disconnect, relax, and set you up for a restful night's sleep.

Conclusion

Finally, prioritizing self-care is not a luxury; it is required for success in today's fast-paced environment. Making self-care a daily habit can help us enhance our physical health, mental well-being, and overall quality of life. There are numerous strategies to prioritize self-care and promote our well-being, including getting adequate sleep and exercise, practicing mindfulness, and setting boundaries.

Remember, self-care looks different for everyone, so figure out what works best for you and make it a priority. Taking care of ourselves allows us to be our best selves in all aspects of our lives, which benefits not only ourselves but also the people around us.

10 Smart Nutrition Habits for Busy Professionals

Whether you’re trying to lose weight, build muscle, improve performance, or simply enjoy your life, healthy nutrition habits are important. In the fast-paced world in which we live, maintaining optimal nutrition can be a challenge, especially for busy professionals. However, with the right strategies, it's possible to fuel your body for success without sacrificing time or health. 

Here are 10 smart nutrition habits designed to help you make healthier choices, even if you have a busy schedule. Adding a few of these to your weekly schedule will help you stay on track with your health and fitness goals.

1. Master Meal Prep

Take the stress out of mealtime by mastering the art of meal prep. It doesn’t need to be complicated. Spend a few hours each week preparing batches of healthy meals in advance. Store them in portioned containers for grab-and-go convenience throughout your busy week.

Depending on your schedule, it may be once or twice a week when you decide to cook a handful of meals. Then, they’ll be ready to go into your bag on the way to the office.

Breakfasts can also be made extremely quickly if you’re short on time in the morning. For example, you can put some overnight oats in the fridge before bed and they’ll be good to go. You can also boil a few eggs the night before. This will take you less than 10 minutes to do.

2. Protein Shakes & Smoothies

For those hectic mornings or busy afternoons, homemade protein shakes are a lifesaver. Blend up a nutritious mix of protein powder, fruits, veggies, and healthy fats for a quick, satisfying meal on the move.

Additionally, you can add superfood powders, nut butter, seeds, and additional fibre powder if desired.

They take a couple of minutes to make and can provide adequate nutrition for you while you’re busy and have less time to eat. They also work great right after your workout or as a breakfast alternative.

You can also use the protein powder for baking, adding to your oatmeal, or making protein pancakes. 

3. Embrace Healthy Food Delivery Services

Save time and ensure healthy eating with the help of food delivery services. Choose from a variety of nutritious meal options designed to meet your dietary needs and delivered right to your doorstep.

Several companies offer a variety of options when it comes to meal prep. Some will provide the prepped and cooked meals to your door. Others will send the ingredients and recipes if you want to cook them fresh yourself. Some of these companies will offer meals based on your calorie and macronutrient goals.

4. Master Weekly Meal Planning

Set yourself up for success by planning your meals for the week ahead. Take some time each weekend to map out your breakfasts, lunches, dinners, and snacks. This helps avoid last-minute unhealthy choices when time is tight.

For example, you may spend a few minutes on Saturday morning to plan the week before you go grocery shopping. Sunday evening, you might spend an hour prepping your food for the week.

When Monday morning comes around, you’re already starting on the right foot - prepared to eat well.

5. Navigate Eating Out Like a Pro

Although consistently eating out makes it harder to eat well, it doesn’t have to derail your healthy eating goals. 

Oftentimes, clients will ask what to eat when going out to restaurants. If the restaurant doesn’t provide nutritional information, there are a few things that you could try. 

Learn to navigate restaurant menus by choosing lean protein options, opting for salads with dressing on the side, and substituting fries for a side of veggies.

6. Consider Adding a Greens Supplement

When time is limited, getting your daily veggies can be a challenge. Consider adding a greens supplement to your routine for a quick and easy way to boost your nutrient intake. These also work great if you travel frequently.

It’s always best to get natural whole foods when possible. But greens powders can help with some of the micronutrient goals while on the go, or as an added boost.

7. Create a List of Quick Go-To Meals

Keep a list of simple, nutritious meals that you can prepare with minimal ingredients and less time. Whether it's a veggie stir-fry, quinoa salad, or grilled chicken wrap, having a go-to list saves time and ensures healthy eating.

Perhaps there are certain days of the week when you need to whip something up quickly without always ordering takeout food. That’s the perfect time to make your 5-10 minute go-to-meals.

8. Stay Hydrated with a Water Bottle Handy

One of the simplest yet most effective nutrition habits is staying hydrated. Keep a reusable water bottle with you throughout the day, aiming to sip regularly. Proper hydration boosts energy levels and supports overall health.

A good target would be 1-2 litres of water per day. Generally, most people don’t drink enough. The habit of carrying a water bottle with you will help you to drink more.

9. Stock Up on Healthy Snacks

Avoid the temptation of unhealthy office snacks by stocking up on nutritious options. 

You can keep nuts, seeds, fruit, Greek yogurt, or veggie sticks on hand for a quick snack at work. Some protein bars may also be suitable depending on the brand and ingredients. Generally speaking, try to find one that has a low sugar content, especially if your goals involve weight loss.

10. Practice Mindful Eating

Finally, give yourself the gift of time to relax and savour your meals. Eating slowly and mindfully not only aids digestion but also helps you tune into your body's hunger and fullness cues.

Many of us are so busy and distracted that we find it hard to sit down for 10 minutes to consciously and slowly eat our food. 

in Conclusion…

Nutrition is a big part of life and plays a role in how successful you will be with your health and fitness goals. As the old saying goes, “Be prepared or prepare to fail.” With these habits, you’ll be set you up for more success on your journey.

If you’d like some help with your nutrition and your fitness, you can schedule in with one of our trainers for a consultation.

Benefits of Muscle Mass

Building muscle is so important to your health

Recent studies have highlighted the multifaceted benefits of preserving and building muscle mass throughout life. From metabolic health to injury prevention to overall health and well-being, the importance of muscle mass cannot be overstated. This article aims to delve into the reasons why muscle mass is vital for health, drawing upon the most current research and findings.

Weight management 

Muscle mass plays a significant role in influencing metabolic rate and weight management. Skeletal muscle is metabolically active, meaning it requires energy for maintenance and contributes to overall energy expenditure. Studies have shown that individuals with higher muscle mass tend to have a higher BMR, which can contribute to more efficient energy expenditure and potentially aid in weight control.

Furthermore, muscle tissue contributes to a greater proportion of total energy expenditure compared to fat mass. This means that having more muscle mass can help to increase overall energy expenditure, making it easier to maintain a healthy weight. Therefore, preserving and building muscle mass can play a vital role in weight management and metabolic health, offering benefits beyond just physical strength and endurance.

Metabolic Health

Muscle mass plays a crucial role in maintaining metabolic health. Skeletal muscle is a major site for glucose uptake and utilization, helping to regulate blood sugar levels.  Current studies have shown that individuals with higher muscle mass tend to have better insulin sensitivity, lower risk of type 2 diabetes, and improved metabolic profiles. 

Physical Function and Independence

Muscle mass is closely linked to physical function and overall independence, especially as we age. Research indicates that maintaining muscle mass is crucial for preserving mobility, balance, and strength, which are essential for performing daily activities and preventing falls and injuries. Additionally, adequate muscle mass is associated with a lower risk of functional limitations and disability.

Bone Health and Injury Prevention

Muscle mass plays a significant role in supporting bone health and reducing the risk of injuries, particularly fractures. Studies have shown that muscle strength and mass are positively associated with bone mineral density, which is crucial for preventing osteoporosis and reducing the risk of fractures, especially in older adults. Additionally, adequate muscle mass contributes to better balance and coordination, lowering the risk of falls and related injuries. 

Disease prevention and Quality of life

Muscle mass has extensive effects on disease prevention and overall well-being. Research has shown that adequate muscle mass is associated with a reduced risk of various chronic diseases, including cardiovascular disease, metabolic syndrome, and sarcopenia. Additionally, maintaining muscle mass is linked to better mental health, improved sleep quality, and overall quality of life. This suggests that the benefits of muscle mass extend beyond physical health, impacting mental and emotional well-being as well. Therefore, focusing on preserving and building muscle mass can have a profound impact on overall health and quality of life.

How to measure your muscle mass

Provided that your fat mass remains the same or lower, you can generally tell by looking if your muscle mass is increasing. Clothes may fit differently and the mirror will often tell the tale. 

Precisely tracking your muscle mass is not possible without advanced technology. Old School methods like body fat calipers, tape measure BMI estimations can be good indicators but have their limitations.

The only way to get a true measurement is with a scan. If this is something that you are interested in, contact us to get a discount code for a local Body Comp Imaging clinic. Or ask your trainer for the details.

The Beginner's Guide to Kickstart Your Fitness Journey

Embarking on a fitness journey is a transformative experience that goes way beyond physical and mental health. It enables you to become a better, more resilient version of yourself who is capable of facing the challenges that life brings.

In this guide, we'll explore the essential steps to kickstart your fitness journey and embrace a healthier lifestyle.

Setting Clear Goals

First up, let’s talk about goals. Setting clear and achievable fitness goals is the foundation of any successful journey. Whether it's weight loss, muscle gain, or overall well-being, defining your goals provides direction. 

You will see some success without goals, but it might not last. There needs to be intention and a clear plan of action to make change happen.

Remember to make them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

An example of a SMART goal for someone wanting to lose weight might be: I want to lose 15 lbs of unwanted belly fat 6 months from today.

This goal meets all of the criteria—It’s specific, measurable, achievable, relevant, and time-bound.

Choosing the Right Workout Routine

Understanding different workout types is crucial for tailoring your routine to meet your goals. Whether it's cardio, strength training, or flexibility exercises, finding the right balance is key. 

For general health and fitness, I always recommend weight training because it does wonders for your overall health. It’s also a staple for professional athletes looking to get an edge in their sport and day-to-day life.

However, the absolute best workout routine for you to do is the one that you’re able to enjoy and stay consistent with.

Nutrition Essentials

A balanced diet is the fuel that powers your fitness journey. Incorporate nutrient-rich foods, including lean proteins, fruits, vegetables, and healthy fats. Prioritize hydration and avoid relying too much on supplementation.

As for which type of diet to follow?

Well, that also depends on your personal preferences. Keto, carnivore, vegan, paleo, Mediterranean, and intermittent fasting can all work for you. The question is, for how long?

Usually, lasting success comes from finding the right balance that you’re able to stick to. A great rule of thumb is to follow the 80:20 principle. That is, 80% of your diet is pretty dialed in and balanced, while the other 20% allows you a little more flexibility to enjoy yourself.

Staying Consistent

Building habits takes time, therefore consistency is the key to success. One of the greatest challenges in achieving long-term goals is that they seem so far away. This often leaves us feeling like we’re not making much progress for all the effort that we’re putting into it.

Sometimes, this causes people to give up too soon. And that’s not an option here.

So, how do we ensure that we continue to move forward?

Monitoring Progress

Consider the longer-term goals, and then break them up into small goals, actions, and habits. Define what parts you can track and measure to stay motivated. 

You may track things such as:

• Your bodyweight

• Your body fat %

• BMI

• Waist circumference 

• Your max lifts

• Fitness assessments

• Your sleep quality

• Your daily energy levels

• How you feel about yourself

• Daily wins

• Completing workouts

• Sticking to the eating schedule

• Consuming more veggies

• How much water you drink

• etc…

It’s important to find as many wins as possible throughout the journey to ensure you keep your eyes on the prize.

Rest and Recovery

Rest days are integral to preventing burnout and injuries. Incorporate recovery strategies such as stretching, foam rolling, and adequate sleep. Your body needs time to rebuild and strengthen between workouts.

Just like it’s easy to fall off track, it’s also a challenge for some people to keep it balanced. In other words, not wanting to work out every second of every day.

Avoiding Common Mistakes

Whether it comes to misinformation from social media about the latest nutrition trends, or performing exercises incorrectly, be careful.

A great resource for valid and science-based nutrition research is https://pubmed.ncbi.nlm.nih.gov/. 

Seeking Professional Guidance

Consider working with a fitness trainer to receive personalized guidance. Additionally, consult healthcare professionals, especially if you have pre-existing conditions, to ensure a safe and effective fitness plan.

Incorporating Fun into Workouts

Explore diverse activities to keep your fitness routine exciting. Whether it's dancing, hiking, or group classes, finding joy in movement enhances your commitment. Socializing through fitness also adds a supportive element.

Building a Support System

Involve friends and family in your fitness journey for encouragement and accountability. Alternatively, join online fitness communities to share experiences, tips, and motivation with like-minded individuals.

Going alone is always going to be more challenging. There are many ways to ensure you feel supported on your health and fitness journey.

Adapting to Changes

Try to become flexible in your fitness journey. Oftentimes, challenges may arise. The cold weather could cause the gym to close, an injury occurs, or you take a family holiday.

Being able to adjust your approach to these situations will help you greatly with long-term success.

For example, perhaps you need to work out from home, modify your workout time, or switch up your routine to work around an injury.

Motivation Boosters

It’s easy to move and do things when the motivation is high, but what about on the days when we don’t feel like it?

Life happens, things come up, and problems arise.

You could consider setting rewards for reaching each milestone in your fitness journey. Find inspiration through success stories, fitness influencers, or by connecting with individuals who share similar goals.

Handling Plateaus

Sometimes, getting stuck is part of the process. You can recognize and overcome fitness plateaus by adjusting your routine and mixing things up. 

Experiment with new exercises, change your workout intensity, or seek guidance from professionals to break through plateaus.

Conclusion

I know that starting a new fitness journey can be a daunting and scary place to be, but it doesn’t have to hold you back. Follow these tips to help you make positive movement towards your goals one step at a time. 

If you are to take one thing from this, remember that doing something is better than nothing. That imaginary future date often never comes around. So, why not start today?

FAQs

How often should I exercise as a beginner?

Start with 3-4 sessions per week, gradually increasing frequency as your fitness improves. That being said, anything is better than nothing. If that means starting off by going for a few walks per week to begin with, that’s a positive change.

Is it necessary to hire a fitness trainer?

While not mandatory, a trainer can provide personalized guidance and motivation. We have several trainers at Everyday Athletes who can help you get started on your journey.

Can I still enjoy my favourite foods while on a fitness journey?

Yes, moderation is key. Focus on balance rather than strict deprivation.

What do I do if I lose motivation halfway through my journey?

Revisit your goals, seek inspiration, and consider introducing new elements to your routine. Additionally, you can consider working with a trainer to help you set off on the right foot. Schedule a complimentary session with one of our trainers.

How long does it take to see significant results in a fitness journey?

Results vary, but noticeable changes may take a few weeks to a few months, depending on individual factors.

At what age should kids start "fitness training" for sports?

That depends on the interpretation of "Fitness".

This question came up in an online soccer coaching forum that I'm part of:

"My U13's will be playing on a bigger pitch this year, should I add extra fitness to our training sessions to get them ready for that?"

The overwhelming response from others in the group was something like: "Kids don't need fitness training, they'll get fit by playing."

Here's my issue with that: There are many dimensions of fitness, it's not just cardio endurance. While a 12/13 year old won't benefit much from maximum strength, anaerobic capacity or plyometrics (that is to say, natural development will happen faster) they will gain massively from muscular endurance, coordination, balance, control, body awareness, proprioception and mental strength.

We evolved through various movements and activities including walking, running, jumping, climbing, digging, carrying and more. The average kid today barely moves at all, relatively speaking. They get a ride to school, sit for 6 hours, no physical play at break time anymore, car ride home & play with friends online.

A 2 hour, twice a week training session that most youth athletes will partake in is performed on a weak foundation. Soccer involves a lot of fast movement, sudden stops, twisting, turning, jumping and explosive actions. If a kid has no core control, posterior chain development, body awareness etc (which would develop through the natural movements mentioned above), they will not be able to move correctly. For example, they will likely load their knees instead of their hips when making a quick, lateral movement. Over time this can cause some overuse injuries.

I know it might seem unlikely for 12/13 years olds to pick up injuries like that but I see it fairly often. The muscles, tendons and ligaments get little exposure to force and therefore don't have any reason to strengthen. Then they are overloaded with force during a training session or game.

As a coach/fitness trainer, I see it as very necessary to add the correct stimulation to developing bodies. That is the natural way we develop: Stimulation 》Adaptation.

It doesn't need to be a full session, it doesn't need to be separate from skill training, it doesn't need to be boring or forced. There are plenty of fun games, races, challenges etc to get them moving in ways that will create general physical fitness and ignite the spark of wanting to be fitter.

Not to mention, they will be expected to be involved in strength and conditioning training if they are still playing at 17/18. Especially if it's at a high level. So introducing it now will give them a head start.

Post-workout Nutrition

Image by Jannis Brandt via Unsplash.com

---

What should eat after I workout?

The health and fitness world can be a confusing place at times. Most of us just want to get in shape, feel good and look amazing. (I mean, we're doing all this work, making a few co-workers jealous isn't a lot to ask is it?) 

But with all the information, exercise trends, fad diets and fit-teas out there, it's hard to know what to do. In this blog I'm going to throw all the bullshit out the 20 minute anabolic window and make post-workout nutrition easy to understand and even easier to get right.

Move over breakfast, we've got a new “most important meal of the day”

Why does post-workout nutrition matter that much anyway? What's going on in our bodies that's different from any other time of the day? And why should we care? 

There's a lot going on in our bodies after a tough training session but the main things we want to look at are; protein breakdown and depleted glycogen stores. 

Protein - The building blocks

After a bout of resistance training and/or some fairly high-intensity cardio, we have created some damage to our cells on a micro level. This is actually a good thing because this is what signals the need for protein synthesis (muscle building). It is this process that creates the improvements that we are looking for. Just like the process of sun tanning turning the skin darker, the micro cell damage will stimulate overcompensation and lead to stronger, bigger/more toned muscles. 

However, protein synthesis can't take place without some protein actually being available, shocker. In addition to this, we want the synthesis to take place within the first hour; the aforementioned anabolic window. If protein isn't derived from an outside source (food) then it will be taken from an inside source (muscle). And that is the reason why post-workout nutrition is so important; negligence can leave us broken down. So, for these reasons, we need an easy-to-digest source right after our workout.

More on that later.

Carbohydrates - The workforce

The second thing mentioned was depletion of glycogen stores. Glycogen is stored glucose that is sitting idly by in the liver and muscles waiting to be used for energy. Carbohydrates are broken down fairly easily by the body and turned into glucose to be used right away or stored for later (glycogen).

When our glucose/glycogen stores drop too low, we run out of steam and our system slows down. This can leave us in a catabolic state. Which means that now our body is going to that inside source for energy again. This is why we need a quick source of outside energy in order to kickstart that recovery process and top up those glycogen stores. You'll want to be getting this in your stomach within 20 minutes or so after your last rep, or even during your cooldown if that's possible. 

Enough science, just tell me what to eat

Ok, ok. For protein synthesis, as mentioned, the easier it is to break down the better. Whey protein fits the bill nicely here. Whey (made from milk) is a very pure form of protein so easily broken down by our enzymes and uploaded, so to speak. This is what is commonly called “protein powder”. About 20-30 grams should do the trick. Plant based protein powders are also available and haven't been proven to be any better or worse than animal based.

If adding extra calories to your diet is a concern for you then amino acids will be a perfectly apt substitution. 

The next best source of protein in this situation would be eggs. The white and yolk from 1 egg will yield about 6 grams of protein so 3 to 5 eggs will be needed. This can make it a bit impractical right after your training session. I don't recommend eating them raw and I don't know about you, but I don't fancy bringing a hot plate and frying pan to the gym. It is, however, a decent option if you get home fairly quickly after your training session. 

The third and final option I will present is Greek yogurt. A little easier to stow in the gym bag but at 10 grams of protein per 100 grams of yogurt, it's more expensive than whey to get the required amount. 

Carbohydrates 

My top picks for simple carbs are: pretty much any recovery supplement. I found one that I like a long time ago so I stopped searching but I'm fairly sure that there isn't much difference between them all. I use Vega Recovery Accelerator because I like the taste and it has a bit of protein in there.

If you don't have a recovery supplement then fruit juice will do the trick but, like the yogurt, it will end up being more expensive than the supplement so it makes sense to invest. 

The last suggestion from me here is plain old fruit. The sugars from fruit will metabolize pretty quick, not as quick as the supplement but quick enough.

The only issue I see with fruit is that sometimes we don't want to eat anything right after a tough training session and timing is a factor here.

Nutshell time

So to wrap this up, for optimal recovery after a training session, get in some simple carbohydrates as quickly as possible and some easily digestible protein within the next hour. It makes most sense to get both at the same time.

My personal choice, and you can figure out what works best for you, is a glass of orange juice, a banana and Greek yogurt. Then I'll have a big meal an hour or two later. 

So there you have it. That's all there really is to it. Hopefully this can help ease your confusion and make your fitness life a little bit better.

If you're looking for help in your health and fitness journey, get in touch today. 

When and How to Take a Rest Day

Image by Drew Coffman via Unsplash.com

Rest days can be as effective as training days in contributing to your goals. Most programs you see will schedule in a rest day or two.

Allowing the body to rest and recover can mean that you come back stronger, fresher and more energised.

But how much rest should you take?  Should you do nothing at all? What if you don’t feel like you need a rest? What if you feel like you do need a rest but it’s not a rest day? Does having a cheat day on the same day interfere with recovery? What will happen to all your gainzzzz if you mess it up? All these questions will be answered below.

---

Recovery

Here’s how I calculate how much rest to take: As much as necessary, but as little as possible. Basically, rest should serve a purpose. That purpose being recovery.  Muscle tissue needs to heal and grow. Ligaments, tendons and bones need to strengthen. And the nervous system needs to produce healthy neural cells. If that process is taken care of, then it’s ok to workout again.

Rest and digest

This is all a function of the parasympathetic nervous system, which activates our “rest and digest” response (the opposite of “fight or flight”). If someone is overtraining or in a constant state of stress, they will have limited ability to recover and adapt to their training. They will only experience the breakdown and not the recovery. These cases are rare. Usually, the issue is more a case of under-recovery than it is overtraining. 

Active recovery

That being said, how do you make sure that you are recovering enough? Well, as you guessed, taking a day to rest and recharge can certainly help with that. But the truth is, most of us don't really need to take a day off. I would go so far as to recommend being active every day.
Now, that’s not to say that you have to workout as hard as you can every day but you should do something. Alternating between hard and easy(ish) days is the way to go. 

The sessions that you do in the gym I would consider hard days. The whole body is getting worked, every joint is moving fully, you're using your strength and high intensity energy systems.

So, on your easy days, you could do more steady state workouts like: jogging/fast walking, cycling, rowing, mobility work/yoga/pilates. If you play a sport, all the better.

The other 23

You might be wondering, “if I’m exercising every day, how will I recover?” Fret not. If you workout for an hour then you have 23 hours to recover. That is plenty for a healthy person. In fact, how fast you can recover is a sign of fitness. 
What you eat and drink, how many hours of quality sleep and your mental stress levels will all play an enormous role in your recovery.

Food glorious food

Nutrient dense foods are key. In other words; fruit, veg and unprocessed meat. It’s tempting to “reward” ourselves with junk food after a tough workout or even a tough day at work but that is taking two steps forward and one step back. Get the good stuff in and you will see and feel the difference. 

Enter sandman

Quality sleep is such a game changer that once you start taking control of that you will never go back. If you don’t sleep enough or you don’t sleep well enough, you’re seriously doing yourself a disservice in life. I know as well as anyone about that paradoxical feeling of being too tired to go to bed, so you let Mr TV take you on another adventure. But waking up in the morning feeling fresh, energised and, simply, in a good mood (after maybe a few minutes) is better than the next episode of whatever.

Mental stress

Mental stress might be the hardest to control. How we react to things becomes ingrained in our personalities as we age. Some of us are just more easily stressed than others. Some may have high pressure jobs. Maybe there is stuff going on in your personal life, I don’t know. What I do know is that there are things that can help. Interestingly enough, exercise is one of them. Exercise brings down the level of cortisol (stress hormone) in the body and helps make you more zen. So that’s a two for one. Massage, meditation and my personal favorite; the steam room are also excellent ways to lower cortisol. And I know I’m a few weeks early for 4/20 but cannabis has been shown in many studies to help reduce stress and inflammation. I’ll leave that up to your own discretion though because it can also make people a bit paranoid.

To wrap up

A fit and healthy person should be able to exercise every day. It’s a good measure of how fit and healthy a person is. It’s also a good measure of how smart you are training. So, instead of needing a whole day of putting the feet up just so you are able to do another training session, look to improve the things mentioned above. Treat your recovery with the same importance as your workouts. Plan your meals, get to bed on time, keep stress low, drink loads of water and eat foods your great grandparents would recognise. Not only will you recover better but you will get to your fitness goals faster, which is why you're training in the first place. 

If you have any questions about how to structure your training so you don't burn out, feel free to drop us a line.

Goal setting - How to not fail

Image by Jonathan Borba via Unsplash.com

"What is your fitness goal?" That's probably a question that you've heard a few times. Maybe when you have signed up at the gym. Definitely if you've had consultation with a trainer (I hope anyways). Possibly on some website when you were browsing the net and clicked your way to a questionnaire of some sort. In any case, you most likely gave a quick answer like "lose some weight," "build muscle," "run a 10k," or the classic "I just want to get fit."

---

These are all perfectly acceptable answers but they don't really do much by themselves. You see, there's a reason why most people never reach their goal (actually,there's more than one, but let's just focus on this one today). There's an expression that goes, "A goal without a plan, is just a dream." That's the reason why most people don't get what they want; they spend too much time dreaming and not enough time planning. That leads me to the topic of this blog: Outcome based goals and Processed based goals.

Any trainer or coach worth their salt will have outcome and processed based goals set out for their clients. Anyone who's serious about getting results should do the same. Let's get into the differences and real life applications of the two, shall we?

The easiest way to explain the differences is with some examples. The goals mentioned above are all outcome based goals. They are targets, so to speak. The focus is the end result. Thinking like this can make the task seem overwhelming or, just as damaging,  make the individual steps to get there seem insignificant. This is where processed based goal setting comes in. PBG's are about focusing more on what you need to do rather than what you will achieve. Both are important but you can't get the outcome without the process and the execution so it makes more sense to place more emphasis on the latter than the former.

For example, an OBG would be; run a 10k under 45 minutes. A PBG would be: run for 20 minutes, 3 times a week for 2 weeks. Then increase the time by 10 minutes each week until you are running for 40 minutes. After two weeks of running for 40 minutes, try to increase the distance that you can run in that time frame. Rest the week before the race. 

You can see the difference in the two. The OBG is simply naming the desired outcome. PBG;s are about developing a plan. Now that you have a clear PBG, the focus will change. Now you need to achieve a small goal, one day at a time, which is a much less overwhelming strategy. 

There is another driving force behind this. One of people's favourite things to do is to set a task and then accomplish it. With the PBG system, you will be getting that feeling of accomplishment on a very frequent basis. This will stoke your motivation and self belief which will, in-turn, boost your desire to accomplish another meaningful task. 

If you start out with only the outcome based goal in mind and attempt to run for 40 minutes non-stop and only get to 20 minutes, you may feel disheartened. You may feel like you can't do it or that it's too hard. It is difficult to stay with a plan if you feel like the goal is too hard or too far away. Taking a PBG mindset allows you to see the bricks that make the building. It leaves no doubt about what you need to do and helps you stay on track.

Obviously, this is not a bullet-proof concept. Consistency of effort is still needed. This just makes it more achievable. 

So, next time you are setting a goal, use the PBG model. Plan out your steps. And before you go to bed at night, know what you need to do tomorrow. Then, when you wake up in the morning you will have a clear idea and a renewed confidence in achieving the results that you want.

If you feel like you could do with some help setting goals, get in touch to book an assessment today. 

Strength training for runners

When devising a running program very few running coaches, at the amateur level at least, will include any type of strengthening program. Partly because it's not their job, partly because it's beyond their scope of practice and in some cases, unfortunately, they believe it to be counterproductive. This couldn't be further from the truth.

Any and all professional runners will have some form of strength conditioning added to their weekly routine to bolster performance. But what if you're not a pro or even a competitor? Then this article is most definitely for you.

So, how is being stronger going to help you be a better runner, with less injuries and less chance of getting injured?

Image by Alexander Redl via Unsplash.com

---

Structural strength

Strength training isn't always about being able to lift a full grown rhino. Having a strong structure that can absorb the forces you encounter while running and redirect that force into the next stride is what will increase your performance and reduce your chance of injury. Your tendons, ligaments, fascia and joints need to be gradually exposed to greater and greater forces, with adequate recovery between sessions, in order to adapt.

Reactive strength

Obviously you won't be much of an athlete if you are constantly stiff and tight and you run like the Tin Man. Conversely, if you have a core and limbs like wet noodles you won't be winning any trophies either. Your muscles will need to go through cycles of contracting and relaxing as you run. The ability of your body, more specifically your nervous system, to contract the right muscles at the right time, and relax at the right time can be trained with a quality strength and conditioning program.

Muscle balance

This doesn't refer to looking symmetrical on stage. What we're talking about here is balancing out overactive and underactive muscles. Through poor posture, lifestyle habits (like sitting for hours) and incorrect technique when exercising, we can develop muscle imbalances all over the body. This leads to ineffective sequencing during certain motor patterns. In other words, you will use the wrong muscles for the job and/or certain muscles not at all.

By identifying these dysfunctions and weak points, we can begin to build a program that brings the body into a more harmonious state.

Power output

Whether you are an ultramarathon runner or you play softball and want to round the bases and get back to your beer before it gets warm, power output is your friend.

Running is, essentially, jumping from one foot to the other. The more power you can jump or push with, the further and faster you can travel over a given distance or time.

Strength is the foundation of power. Training the muscles and nervous system to produce more strength and power through the same motor pattern will improve running economy.

Endurance

As we just learned, the muscles are active in a few different ways while running. As fatigue sets in, the ability for them to do their job effectively drops exponentially. To see this, all you need to do is observe the upright, flowing postures at the beginning of a marathon compared to the walking dead at the end. A study done in 1988 in Illinois, another done in 2005 and another in 2008 all show similar results in how combining strength and conditioning with running training improves the participants' times with reduced injuries, delayed fatigue and increased cardiac output.

Body composition

As we know, muscle is more dense than fat. A lot of Runners are concerned that having more muscle mass will weigh them down. This is true if they don't use that muscle effectively (remember the tinman?). But if you train correctly, every gram of muscle you put on will improve your athleticism. Additionally, you don't need to get bigger to get stronger. Strength is a function of the nervous system more so than the muscles and most of us, especially those of us who are not already strength training, do not use what we have already to its full potential as is. Incidentally, fat is a non contractile tissue. Meaning that it is useless for force production. So it will weigh you down without adding anything. All that as it is, monitoring and controlling nutrition in conjunction with strength and  conditioning is the way to drop body fat while increasing muscle force production.

The problem 

Now, the problem is that most Runners are not training strength or are doing it incorrectly. According to Active.com, 65 to 80% of runners get injured due to a mix of poor running mechanics, muscle imbalances, low levels of muscle endurance, overtraining and a weak structure. So what's a runner to do? 

The plan

• Step 1: Functional movement screening; Identify dysfunctions, imbalances, weaknesses etc and use the info as a guideline to build a strength conditioning program.

• Step 2: Establish a Baseline; Do strength conditioning assessments to find out where you are starting from so that you know where to prioritize your training, gauge progress and know what is or isn't working.

• Step 3: Set outcome based goals. Eg. squat 150 lbs with good form for 5 reps. Drop 5% body fat.
  Set process-based goals. Eg. lift weights twice a week. Consume 300 calories less than usual per day.

• Step 4: Get an individualized strength and conditioning program that is based on your assessment. Work smart by building the correct foundation first and go from there. This must work in harmony with your running program. Continually assess and alter to keep making progress and avoid injuries.

• Step 5: Show off. Impress your running group, partner or yourself with how good your running feels and let them know the benefits of strength and conditioning. Too many people are struggling through their own weaknesses and mechanics and trying to break through plateaus. It doesn't have to be this way. 

If you think you could do with some help, get in touch for an assessment today.