If I train more, will I get better results?

“If I train more, will I get better results?”

We get asked this all the time. How much should I train. Should I train more to get better results?

The very simple answer is that you should try to move your body every day.

However, the in-depth answer is a more complex. For best results you really should structure your week based on goals and lifestyle.

So what’s your goal?

Are you looking to lower body fat, add muscle, get fitter or a combination?

Next be realistic. How many times a week would you like to train, and for how long. There’s no point committing to a 2 hour training session 6 days a week if you’ve only got 20 minutes twice a week.

FYI….as a minimum you want to be training for 20 minutes, three times a week. Ideally with a day of rest in between each session.

Now onto how you might structure a week…

If your goal is to get fitter and or strip body fat, you might want to focus on a HIIT workout twice a week with one resistance circuit. Or just straight out HIIT three times a week, say on a Monday, Wednesday, Friday.

If you’d like to condition the muscles for a lean strong look and blast body fat, then an option could be to go for 2 resistance sessions a week, say Tuesday and Thursday, with HIIT 3 times a week on Monday, Wednesday and Friday.

If adding mass is your goal, then focus on more resistance training and less HIIT and cardio. If you’re going to do full body workouts then 2 to 3 times a week with a day of rest between. Or you can split into push and pull movements and do 4 sessions a week. Or break it down into body parts and do a part a day (yes the options might seem endless!)

FOR MOST PEOPLE…
Mixing up 2 to 3 HIIT sessions with 2 to 3 resistance training sessions three times a week is going to get you awesome results.

But, remember everyone is different. Listen to your body and track your results over a decent amount of time so you can see what works for you.

People tend to give up on a workout programme too early. Always give it at least 2 weeks before you decide to change it. But do change your programme completely every 6 to 8 weeks as your body will adapt and your progress will plateau.

A final word…
Don’t forget to add in some of what you love – a run at the weekend, a long walk, a bike ride and do try to get outdoors at least once a week.

OK, a final, final word!
Remember, if you’re easing back into training after time off, or you’re new to it, take it steady. At the other end of the spectrum, more can be less. Overtraining will see you going backwards and becoming ill. Recovery is as important as the exercise.

How can we support you?
In our Academy, we have a bunch of 4 week training programmes which our members follow. They’re also great for learning how to put together, and formulate your own plan.

On our retreats we’ll aim to get you through as many different types of workouts and methodologies as we can (with recovery time!) so that you have the knowledge and tools to go home with. We also give you a follow up training plan.

And if you do want some more personalised help and support, please get in touch as we take on a handful of clients each month to work with on a one to one basis.

38nacademy.com

SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

⭐️ SELF ESTEEM is acknowledging your flaws but still holding yourself in high regard…

🚫 The more I learn about myself, the more I realise that it’s not about getting rid of my flaws.

🤕 Neither is it about putting sticking plasters on them or pushing them away like they belong to someone else.

🧘🏻‍♀️Inner contentment comes from looking at those gnarly bits of yourself. Without frustration. Without self blame or pointing fingers.

👀 Yes seek to understand. But once you do, don’t carry on dissecting.

Just sit with them. Accept them as part of the glorious make up of you.

And know that every new day you get a chance to be the best version of you.

⚡️ Sometimes the old sh*t will fly up in your face. Sometimes your gnarly bits will nip at your heels.

Don’t dwell on them. It’ll bring you down.

And you have too much to give right here, right now to let that happen.

🙏🏻 You’re a gift. Hold yourself in high regard.

Much love xx

Winter Body Tips

Most of us find it really tough keeping up our exercise and nutrition goals in Winter. Is it any wonder? Short dark days, long nights, cold weather. It’s all to easy to skip the workout when you look out the window and see the rain falling. Plus the cold makes us crave comfort food (we’re swaddled in big clothes anyway..!)

Firstly, don’t be too hard on yourself. A lack of natural light can lead to a vitamin D deficiency (since we synthesise vitamin D from sunlight) which can in turn, lead to fatigue and depression. Even in mild cases, you’ll feel like you can’t be bothered to hit the gym or do a workout. Throw in cold weather and your body starts to crave the energy hits of sugars and starches from “heavier” carbs.

So now we know it’s normal to feel a bit ropey – we can take responsibility for addressing it. The winter months don’t have to be the time you let yourself go, only to give yourself more of a mountain to climb as Spring comes.

Yes it’s OK to enjoy Christmas festivities with canapés and mince pies – but don’t let it get out of control.

And remember – Summer Bodies Are made In Winter!

Here’s our top ten tips on how to stay on track…

1. Set some goals and be accountable
Arguably the most important tip here. Nail this and the rest will fall into place. Set yourself some training and/or body goals, and check in with them frequently. Make yourself accountable by publicly sharing them within a supportive space. Countless psychological studies show that setting and checking in with goals makes you more likely to achieve them than not (duh!) but also that telling trusted others (who support you) makes you more likely to succeed. A place like our Academy community is perfect – our members post their goals, their progress and are supported on their journey (38nacademy.com) – you have the benefit of being with a like-minded tribe. A close friend, partner or family member is another option.

2. HIIT it up
We get it, you don’t want to spend hours of your week training. Neither do we. HIIT delivers cardio-vascular, conditioning and fat burning benefits in 15 – 20 minutes of intense activity. It’s our go to way of training and a time effective way to keep to your body goals. Top tip – if you’re looking to reduce body fat go for it fasted first thing in the morning.

3. Take it outside
Outside the weather might be frightful but there is some great technical gear out there now to keep you warm and dry. Working out outside has been proven to boost your mood – cue Vitamin D. Plus, how good will that hot shower feel coming in from a workout in the cold?

4. Buddy up
See accountability in Tip 1 above…find a workout partner. You’ll have someone on the same journey as you, experiencing the same things. Support each other and you’ll find you’ll get there quicker, with more fun. Claire and I make each other accountable – mainly because we don’t want to let the other one down!
The good news is we’re launching a FREE 2 WEEK CHALLENGE on Facebook in January, where we’ll be posting our eating and exercise routine every day. We’ll be your buddies and you’ll be ours – burning off that festive excess and cheering each other on. Look out for details coming soon…

5. Gear up
New workout gear can make you feel more inspired to train. I see Claire lift heavier when she’s flouncing around in her new Nikes (not that she needs more encouragement to buy lycra!) Maybe add some workout gear to the Christmas list…?

6. Workout at home
These days you really can workout anywhere, anytime. Sites like YouTube and Vimeo have workout videos galore. We have hundreds of REAL TIME workout videos in our Academy – which is like having our own PT in your living room. And it’s for every level of fitness.

7. Enjoy the good stuff but moderate
Christmas comes but once a year, but the Christmas excess can feel like it will take a year to shift! Instead of over-indulging, make the conscious choice to enjoy what’s on offer – in moderation. Mince pies are yummy, but how many do you really need each week? Every time you’re tempted, pause and remember your goal (visualise it!) Think about this choice point and whether it is moving you forward or back.

8. Start a new programme
Learning stimulates new neural pathways, so why not start a new training and nutrition programme? You’ll be working your mind as well as your body, meaning you’re more engaged in the process, and get results. We’re launching a 40 Plus Back To Fitness 4 Week programme for the new year.
This is a complete, 4 week, done for you course with real time workout videos, meal plans, recipes and motivational emails to keep you on track. Look out of the launch (we already have a waiting list!)

9. Boost your vitamin D
Always check with your health professional before supplementing, BUT – in the winter you’ll benefit from a Vit D supplement. We also love waking up to light rather than the shrill of an alarm – so consider a light alarm clock that wakes you up gradually. They’re not too expensive these days and for us they make a huge difference to they way we feel.

10. Book a holiday
Booking a holiday not only gives you something to look forward to, but you can use it to reinforce your goals or help you set some for the future. We have it all covered at our Marbella retreats. Fitness, Mindset, Nutrition and winter sun. Surrounded by 5 star luxury.

Our Body:Reset retreat is running at the stunning Puente Romano Marbella from January 10th to 13th…so get in touch if you want to grab one of the last few spots… click here for details

Taking Your Retreat-Acquired Knowledge Home To Your Busy Life

Fitness retreats are all the rage right now with a mounting number of people looking to incorporate a fitter lifestyle into one that includes traveling to exotic destinations. Wellness tourism, of which fitness retreats forms a part, is booming with the industry growing nearly 50% faster than overall global tourism in 2017 according to the Global Wellness Tourism Economy Report (GWTER).  Our lives have become so busy that it is easy to lose track of what is important: our own health and well-being. At a fitness retreat, we are privy to invaluable guidance from seasoned professionals pertaining to our general health and well-being, fitness and nutrition. In order for the fitness retreat to be of real value to us, we need to take the knowledge we gain back home and apply it to various areas of our busy lives. That’s why we developed our Academy – to support you and keep you on track for your body goals, where ever you are.

Make an effort to eat healthily

Regardless of where in the world you go on a retreat, healthy nutrition is bound to be a focal point, especially considering that over 50% of adults in the UK are overweight or obese according to the NHS.  While on your fitness retreat you will become accustomed to eating nutritious meals that not only fuel your body but your mind as well. Once you return home you need to find a way to continue with your newly-acquired healthy eating habits despite a very demanding work schedule. One way to ensure that your eating practices change for the better is to rid your home of junk food. You should also start packing your own healthy lunches for work instead of buying takeaways or eating at the work canteen. If you are pressed for time to make your own healthy dinners, set aside an hour at the start of every month and draw up a menu. You can even prep some of the food in advance and refrigerate or freeze it for later use.

Forget fad diets, miracle supplements and  “promise the world” slimming teas and coffees. We focus on coaching you for sustainable fat (not weight) loss, and maintenance, whilst still living in balance and enjoying life. Our flexible nutrition approach based around knowing your TDEE (if you don’t know – come see us!) and ideal macro ratios make it simple to eat well for your goals. This is what we teach on our retreats and via our Academy, with a host of resources to make it easy to eat healthily even when you’re pressed for time.

You’ll have our nutrition workshop on your retreat to set you up for simple to follow, sustainable healthy eating, and in our Academy we have meal planners, recipes, nutritional videos and guides to help you.

Exercise regularly

The foremost purpose of a fitness retreat is to instill a healthy attitude towards exercise in attendees. Despite the importance of regular exercise being common knowledge, half of British adults never do any exercise according to the British Heart Foundation. Regardless of how demanding your work life is, you need to engage in at least 150 minutes of moderate aerobic a week once you return from your retreat as recommended by the NHS. One of the easiest ways to incorporate exercise into a busy lifestyle is to start setting your alarm for 30 minutes earlier in the morning to either go for a brisk walk or jog, do some yoga or even engage in some kettlebell exercises. You can also remain active while at work, opting to go for walks during your breaks instead of staying at your desk or even squeezing in a gym session.

Most of our clients are time-poor so we focus on short yet effective training protocols both on our retreats and with our coaching clients. Why spend hours in the gym when you can get the same results with informed eating and training?

Stay well hydrated

During your fitness retreat, you would have often been encouraged to drink enough water not only during your periods of physical exertion but during the day in general as well. Sometimes it becomes difficult amidst a very demanding day to get through even a single bottle of water regardless of the recommended daily intake of 8 glasses.  If you struggle to drink plain water you can spruce it up easily with a couple of lemon slices, a sprig of lime or other fruit including pineapple, kiwi, and berries. Drinking a glass of water prior to a meal can help you eat less, aiding your weight loss efforts while keeping your body well-hydrated.

The success of any fitness retreat lies in its ability to change your lifestyle in the long run. If you only engage in healthy eating habits and regular exercise while on retreat but return to your unhealthy habits as soon as you return home, your time at the retreat would be futile. Try to incorporate what you have learned into your everyday life and fully enjoy the benefits of your time away on a potentially life-changing fitness retreat.

If you want to keep in shape post-retreat and be supported then why not join our  Academy? It’s an online resource brimming with workout videos, programmes, nutritional information, hundreds of recipes, mindset, goal setting and motivation tools, and a private facebook group where we host live training and webinars. It’s free for 5 days then just $37 a month – less than a PT session or a coffee a day!

Check out the Academy here.

Vlog: Why You Get Hungry After Training And What To Do About It

Getting increased appetite A.K.A getting hungry (or sometimes hangry!) after training is really common. Here’s why – clue – it’s your hormones… Embrace the hunger (it shows the training is working) plus, what to do about it – optimal refuelling strategy!

5 Super Simple Exercise Tips

Getting back into the swing of exercise can be tough, so can maintaining it. It’s really important you get your mind on board (that’s why we spend so much time talking about motivation, goals and mindset!). Make sure you enjoy what you’re doing, set realistic goals and if your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favourite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 Remember that Exercise Can Energise

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energised you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers. We suffer from this too, some mornings you just don’t feel like it, but you always feel better afterwards 🙂

Tip #4 Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane and your body adapts fast to whatever you’re doing. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it – you’ll get better results too by mixing things up. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start. Do stretch at the end too – this is why we finish our retreat days with stretching or yoga.

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