Tag Archives: wandsworth

Taking a Break from Routine

4 Jun

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People talk about routine, about finding a good routine and then sticking to it. Now, this can work for certain things and can actually help to keep you on track but it doesn’t mean that breaking away from the routine sometimes will ruin everything.

When it comes to exercise and especially beginners I always say they need to find a routine because it will make it easier to monitor what they’re doing. I set their routine and help them to monitor the intensity, for example they may have exercise sessions set on mondays, wednesdays and fridays with a structured nutrition plan. This way they can tick off the boxes each time they complete a workout or eat something and it is an effective way of staying on top of things.

There are a few ways in which routine doesn’t give the desired effects however…

Your body becomes used to the intensity and doing the same things week in week out. You will start to see a plateau or decrease in results and this means that something needs to change, whether that means the type of exercise, the intensity or even the amount you are doing.

– If you start to feel guilty for having to change the routine for something that has come up unexpectedly. The idea of creating a routine is to help you, not to force you into a rigid schedule and it is certainly not there for you to punish yourself mentally over not sticking to it once or twice. Be realistic, there are always going to be things that get in the way but all you must do is figure out a way to fit in your workout another time, its as simple as that!!

– When you have been pushing your body to it’s limits in order to achieve results sometimes it can get over worked and can become exhausted. This is very important to take note of and sometimes the best thing to do is to ignore your routine and give your body the rest it needs to come back fighting.

I have certainly found that when I take a break from exercise and focus on letting my body recover (stretching, yoga, sleeping), I come back with a remarkable amount of energy and actually it always does my body a whole lot of good. I am guilty of over working my body at times don’t get me wrong, but I can tell immediately that my body doesn’t react well to it.

Taking a break from your routine does not mean abandoning it altogether and pigging out on the sofa, but it means giving it a break from working so hard, fuelling it with clean and healthy foods, and preparing it for hard work again!

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Exercise during nap time

19 Jul
Are you finding it difficult to find the time to exercise now you have a baby to look after? Babies have such a busy schedule so it is no wonder that you day is over before you realise it.
This is why I have created a home workout for you to do in the comfort of your own home while your little one is sleeping. It is very simple to follow and can take as much or as little time as you can spare. It is a mini circuit that you can repeat as many times as you’d like. I would ideally recommend 3 – 5 rounds if possible, but anything is better than nothing so don’t worry if you can only do 2!
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  • 5 walkouts – take a big breath in raising your arms above your head, bend over to touch your toes (or try) and walk your hands out until you are in a plank shape, then bend your knees to start walking your hands back up to a standing position.
  • 10 wide leg squats – legs a little wider that hip width, toes pointing slightly outwards, squat down as low as you can whilst keeping your back upright, feeling the stretch in your inner thighs.
  • 20 alternating leg lunges – hands on hips, or out to the side for balance, slowly step forward and lowering down to get a right angle on each leg, keeping the back up straight. Push off the front foot to come back to standing. Repeat this on alternating legs.
  • 20 Plank leg lifts – hold a plank position on your elbows, keeping the glutes squeezed and the legs straight, slowly lift each leg up just a small height off the floor. Make sure to keep you tummy pulled in tight all the way through.
  • 20 mountain climbers – This exercise in done in a plank position again, but on your hands instead of your elbows. Keeping the tummy pulled in, start crunching your knees up towards your chest, alternating legs.
  • 20 crunches – lying on your back with your legs in the air, bent or straight its up to you, pop your head in your hands. Slowly lift your head and tuck your chin into your chest, hold for 3 seconds and then release. These are tough so remember to breathe and take it slow. If you need to do 2 sets of 10 that is fine too.

There you go, 6 exercises to complete the circuit once. After completing it once, you will know how long it takes you and therefore how many rounds you are likely to fit into nap time!

I really encourage you to give this a a go. It won’t be easy to start with, especially if you are in the early postnatal stages, but take it slow, do it as often as you can to begin with and I promise it will get easier.

If you need any further explanations of how to do the exercises please feel free to contact me over email and I will be more than happy to help.

I will be posting more in the near future but get stuck into this one in the mean time!

GOOD LUCK LADIES!