Progress......... and move forward!

There are two types of people who either feel like they are not making progress or are actually not making progress with their training programmes, fitness goals or weight loss/gain targets.

Progress can be measured in a number of ways and does not always happen in the way we expect or originally wanted. However, one thing is clear - if we do not set down a marker, take a measurement or assess the start point of the journey then no matter the final destination you will struggle to stay on the right path to complete the journey successfully.

So who are the two types of people I mentioned earlier? Suffice to say that I have come across both types on numerous occasions in the many gyms I have worked in over the years.

The first type I will talk about here trains hard, is dedicated to the gym (for a while), and will turn up at the same time every day, do the same workouts and the same classes but eventually feel they are not making progress. This balance point may last for a while, it will differ from individual to individual. Now don't get me wrong here, they will see change initially and will make improvements for a while, but this isn't ongoing.

Can you see the problem here, it's the same old same old week in week out. No change, no challenge, no progression.

Our bodies want to stay the same, to maintain a condition of balance or equilibrium, to remain in homeostasis. In order for any change to occur there has to be an intervention that causes an adaptation. The stress (it's a good stress) of training causes just such an adaptation. We will get stronger if we start to squat with a 50kg weight and gradually increase this to 100kg over time. However, if we stop increasing the load there and just continue to squat with this 100kg weight then our bodies will adapt to this load and no longer find it stressful. We will get no stronger, progress will grind to a halt.

Disillusionment ensues, motivation fails and the whole world comes to an end.

All because of a lack of progression in the programme, progression towards the end result slowed and may even have stopped. What they feel eventually becomes a reality, and this potentially means another person giving up training.

The second type has a plan, a programme and a distinct goal. However, what they don't have is the understanding that it requires hard work, commitment and a regular attendance to achieve their goals. It doesn't just happen because you have a programme, a plan etc. A little patience is also required as in general the best results don't happen overnight.

In each case the correct guidance, advice and support will ensure progress is made.

Do you recognise anything here, hopefully not in yourself but don't feel bad if you do, most people actually don't know the answer to their lack of progress or even that it is this lack of progress that is causing an issue.

The answer, however is simple. Have a plan and stick to it. That plan needs to have progress built in but must also be allowed to evolve and grow too, and yes this is a gym training programme we are talking about.

A good Personal Trainer will be able to provide an individualised training plan that has progression, clear goals and is enough of a challenge to stimulate adaptation and prevent boredom. The PT will guide, educate and motivate you to achieving your goals, realising your potential and steering you through any minefields. Nutritional advice, meal prep guidance and even calculating macros and calorific requirements are all part of a good PT’s toolbox and should be drawn upon as and when needed.

Get a plan, build in progression and periodisation and enjoy seeing your training efforts rewarded with ongoing progress.

Add Weight For A Healthy Lifestyle

Most people don't usually associate lifting weights with a traditional health orientated training programme.

However, there are many health related benefits to be gained from lifting weights or following a resistance based training programme. 

As medical science and our understanding of the human body and it's responses to training advance, so our training methodologies are updated and refined to gain more and better results.

Lifting weights of any kind was always been the sole domain of bodybuilders, powerlifters and strong men who trained in dark, sweaty dungeons. Now weight training in it's various forms is widely used by men and women to achieve their goals whether they be performance orientated, for personal or health related reasons.
For example, phenomenon such as CrossFit have certainly brought the use of free weights and Olympic lifting into the wider community where it has traditionally been only associated with sports performance. More people are lifting weights with good technique and following a progressive programme, and are reaping the benefits with stronger, fitter and leaner bodies. The training focus seems to be changing too from how you looks to what you can do! In my opinion this is good because functionality and performance are far healthier objectives (both mentally and physically) than how skinny or muscular you are.

The health benefits of lifting weights are only now really being more widely accepted and understood. Anecdotally we have known a lot of this for a while now with many studies backing this up. But it is only in more recent times that this has been accepted and used by the wider public community and for health related benefits rather than for performance related outcomes. 

Maintaining or even increasing muscle mass as we age not only becomes harder but also more important for our general wellbeing in terms of mobility, joint strength and stability, and posture.
It is all too easy to assume that just because we are older (and yes I am including myself in this) we cannot lift weights or gain muscle. This is so far from the truth and I can assure you that muscle can be gained and fitness levels improved even though 50 is fast approaching.

Another age related factor is a loss of bone density. If our bodies are not put under some form of stress from loading on a regular basis then we will lose bone mass/density. This can lead to osteoporosis otherwise known as brittle bone disease meaning that the bones can fracture and break more easily.
Gravity will load the body sufficiently when jogging but if you include weight training into your training programme then this will help further stimulate an increase in bone density. Multi joint exercises using large muscle groups that are completed whilst on your feet such as the Olympic lifts, squats, deadlifts and military press work best in this regard. 

Boosting your metabolism during training and at rest will increase the number of calories burned, thus increasing energy turnover. 

Increasing muscle mass is a very effective way of achieving this. I'm not necessarily talking about a huge increase in muscle either, but this increase will lead to more calories used during activity. However, because muscle is an active tissue it also requires energy whilst we are at rest. This metabolic increase will also help the body to use fat stores for energy too both during exercise and rest.

Weight training, getting strong and muscular all make you stiff and immobile. 

This statement couldn't be further from the truth if correct technique is used, no matter how big or strong you get. Following an appropriate stretching routine is essential and will help to maintain or even increase your mobility. As we age it is essential to keep moving because there is some truth to the old adage "if you don't use it you'll lose it!" Weight training appropriately with free weights will help to maintain or even increase mobility, joint stability, coordination and balance.

Heart disease, diabetes and high blood pressure are all obesity related diseases that can be positively impacted by regular physical activity. This activity can range from simply walking regularly to following a structured training programme aimed at reducing body fat and increasing muscle mass and general fitness.
Weight training as part of a structured training programme has been consistently shown to help manage body composition levels, increase strength and general fitness levels as well as boost metabolism which has been shown to help reduce obesity and obesity related diseases.

Physical activity can also play a part in helping to improve mental health or in managing mental health issues. It is well known that exercise increases endorphin levels in the body. Endorphins are a chemical that can trigger feelings of wellbeing and positivity so helping you to feel great as well as look great.

There are so many benefits to lifting weights as part of a training regime, not only will you be be strong and mobile, you will also be fitter, healthier, happier and look great too!

So get out there and get lifting!

I hope you you enjoyed this blog, if you have any questions or feedback please leave a message here or on my FB Page @getcoached.net

Water, water everywhere.............

But how much should I drink?

Water, H20, Adam's Ale, spring, filtered or tap it doesn't matter what you call it or how you drink it water is essential for our health, indeed our very lives.
A lot of different factors can determine how much water we must take on each day but one thing is clear; without adequate hydration we are compromised in many ways. We need water to function, to survive. Water is essential in delivering hormones and vital nutrients throughout the body as well as nourishing our skin and regulating our body temperature.

A human body is approximately 65% water

It is actually quite difficult to drink too much water but quite easy to drink to little. By the time you feel thirsty you are already dehydrated! Mild dehydration has been shown to impair cognitive function, making you feel fatigued and fuzzy headed, slowing our thought processes. A 10% loss in optimal hydration can decrease the effectiveness of your gym workout or sporting performance by up to 30%; pretty significant for a couple of extra glasses of water! 

If you feel thirsty you ARE ALREADY dehydrated!

The early key signs of dehydration are a dry mouth, dark urine with a strong smell and dry skin. 
From here as dehydration increases the symptoms continue;

• The soft skin under the eyes is vulnerable to dehydration showing as dark and puffy
• Stiff aching muscle that can cramp and spasm
• Dehydration can increase blood pressure
• Digestive problems including bloating, constipation and diarrhea
• Dry irritated skin, red nose and dry, cracked nasal tissue and acne are often symptoms of dehydration
• A big one for the summer months is irritated sunburn, sunburn is bad enough and causes dehydration in itself but if you are already dehydrated then it can get even more irritated and sore
• Headaches, nausea and fatigue are signs for both dehydration and a hangover. However, having a hangover when already dehydrated makes the hangover a lot worse

So the question is how much should we drink? There are various guidelines on this including the following;

• Drink 8 glasses of water a day (an active bigger person should drink more)
• Drink a minimum of 2 litres per day (again size and activity levels can effect this as can climate)
• Drink half your body weight (lbs) in ounces of water i.e. a 200lb person would need 100oz of water per day

It has also been suggested that we drink when thirsty, there are major flaws with this idea in that the body doesn't always know the difference between thirst and hunger so leading to possible over eating and under drinking and that by the time we feel thirsty we are in fact already dehydrated.

The best method would be to check for early signs of dehydration such as darker urine and ensure that you always have water with you that you are sipping throughout the day. 

Healthy whole foods tend to have a higher water content than high sugar, high salt processed foods which should be avoided anyway as part of a healthy eating plan.

Here are a few things to avoid, reduce or change to help with better hydration;

• Caffeine
• Alcohol
• Refined sugar and salt
• Processed refined foods especially dry foods like crisps and crackers
• Some medications increase dehydration
• Stimulants
• Lack of sleep - i.e. get more sleep

To finish on a positive note I am going to highlight the benefits of staying hydrated from both a health and wellness perspective as well as from a performance stance. Water is essential for a healthy life, it invigorates, regenerates and renews us. I have outlined below some of the benefits of good hydration;

• Clear, smoother skin
• Healthier hair and nails
• Clearer and less irritated eyes
• Water will help flush toxins from the liver and kidneys
• Improved gut and bowel function
• You will be more alert and less fatigued
• Increased metabolism

Athletic performance is hugely effected by hydration levels, and it doesn't matter if you are an elite athlete or a regular gym user. Why would you not drink a few more glasses of water a day to get the most from your gym session and improve you overall body function at the same time? Why risk under performing in a competition and losing because you didn't drink enough water? I'm not suggesting that a belly full of water makes you a better athlete but being consistently and appropriately hydrated will allow the athlete to train harder and be better prepared overall at competition time. 

Please get in touch for any further information or advice on hydration or any other aspect of your training. Please also let me know your thoughts with a little feedback either here or on my Get Coached FB page. I hope this helped!

Ladies.........do you lift?

Ladies.........do you lift? If not then why not?

Even in these supposedly modern and equality driven times there are still myths, misconceptions and stereotypes surrounding the whole concept of weight training for women and the associated benefits.

The media, popular culture and uneducated personal trainers are just some of the culprits guilty of misleading half of the population.

A dramatic statement I know but this unfounded nonsense is stopping women from enjoying and benefiting from a fantastic training medium, lifting weights.

Below I have listed and clarified some of these myths and misconceptions as well as hopefully provide a little guidance.

Get fitter, leaner & stronger by lifting weights

• Weight training will not make you bulky or muscular
• Unless you want to build muscle, then it takes years of hard work following a specific weight training and nutritional programme
• Lifting weights will help you lose weight by boosting your metabolism
• Weight training doesn't necessarily mean lifting heavy weights
• Although the best health & fitness results come from lifting heavier rather than lighter weights
• Lifting weights will not make you look like a man
• Lifting weights will help you to get fitter, stronger, more coordinated, increase flexibility, be leaner and more self confident.

More and more women are lifting weights with various personal goals in mind when training. However, I am sure that every one of them is making gains towards their goals and reaping the benefits of lifting weights as part of their training regime. Whether for competition or pleasure, health & fitness or physique these goals (and more) will be achieved by weight training as well as cardio and classes. 

Achieve your goals by including weight training in your programme

There are many different ways to train using weights; free weights or machines, weight lifting or body building type programmes, Cross Fit or standard sets and reps? The list is endless and the variations within each are many too. It may seem overwhelming to some and this is certainly why cardio and classes are popular. It is important to know how to lift safely and with good technique, and this often means enlisting the help of a Coach or Personal Trainer. The benefits are many though and well worth it for improvements in posture, mobility, energy levels and digestion as well as those listed above.

As I have stated in my previous blog it is first necessary to know what your goals are, then to get the right programme put in place to help you achieve those goals. A programme for a 25 year old looking to get leaner and more athletic looking is going to be different from that of a 55 year old looking to gain flexibility and strength. Both of these individuals will lift weights as part of their training and both will use similar exercises along the way. However, their overall programmes will be different thus reflecting their individual goals.

I work with many young Figure Skaters most of whom are young ladies, most of whom I get to train with resistance or lift weights. Most of these girls are also achieving success in school and college sports outside skating because they are strong, fit and confident. This is not just through their training with me as Figure Skating in itself engenders many positive life skills. However, being fit, strong and healthy is an important part of the whole picture and one that can benefit many women young and old in achieving a fitter, more active and healthier life.

I hope this has helped, I hope that you now have the confidence to go and lift weights.

What Are You Doing.........?

The most under asked but probably most important question a Coach or PT should ask their athlete/client is "Why are you training? What do you want to achieve for yourself here?" To be fair the athlete/client should be asking themselves this as well, preferably before they engage in paid sessions or even before they take up any structured training activity, gym based or otherwise!

Have a clear idea of what your training goals are!

It really surprises me that even with all the information so freely available online on how to train, what different training regimes will do for you and the approximate timescales involved to achieve meaningful results that there are still so many people aimlessly wondering around the gym without any structure, rhyme or reason to their workout and yet are still hoping to achieve something!

Adaptation to training takes time, and progressive overload has to be utilised and adhered to in order to achieve these physiological changes. Whether you are looking to gain muscle or lose body fat the only way this will be achieved is by following a structured training programme that includes a detailed exercise plan, a weekly/monthly periodised schedule that includes all the recommended activities that need to be completed and sound nutritional advice.

Programme periodisation, progressive overload, adaptation to training

Which brings me right back around to the original question about what your training goals are. If you don't have a clear idea of the destination, how can you plan the journey!

Both client and coach need to be clear and on the same page with regards to training goals, lifestyle changes or sporting endeavours. If the client wants to gain muscle but the coach feels that the client should address movement and postural issues first then these training aims may be in conflict?

Clear communication is the key here with plenty of open questions. The coach should let the client talk and not impose their own preferred training programmes, goals or plans on the client. The client should have a clear goal and question the coach to ensure that their programme is designed to help them achieve their goals.

Be on the same page with clear & open communication!

In summary then; 

• The client should have clearly identified goals
• The coach should ensure they listen to what the clients goals are
• The coach should ensure that the programme reflects these goals
• as long as there are no reasons not to, either medical or as highlighted in the first assessment
• if there are any issues then the coach must make sure that the client fully understands how this is addressed in the programme and how it will benefit the client in the long run

Remember, be clear in what your goals are, make lifestyle changes that will last and create new "good" habits; don't cut corners for quick results.

Thank you for reading this blog, I hope you got something from it. Please feel free to give feedback or ask questions here on on my Get Coached FB page.

I'll Do It Tomorrow!

We're all busy all the time and it's easy to put things off that we don't feel are a priority. The only trouble with that is that what we choose to put off soon becomes neglected or forgotten.

People do seem to be time challenged more now than ever before. Even with a plethora of smart devices to help manage time more effectively and efficiently. However, the irony is that the more we seem to do the more our health and fitness deteriorates because the thing we are putting off and neglecting is our health and fitness!

The smarter our devices the more of our time they command

Lifestyle illnesses such as diabetes, heart disease and stroke are linked to obesity, poor diet and inactivity which are all on the increase. 

However, the key thing to understand here is the fact that these are lifestyle illnesses caused to some degree by how we live. Which means that to some extent the risk of these illnesses can be reduced by making healthier more active lifestyle choices.

• Be more active
• Eat less processed food
• Drink more water
• Get more, better quality sleep

These are not difficult things to do, and when done appropriately and in conjunction with each other they will have a big impact on one's health and longevity. I know that I want to see my daughter grow up and I am sure most people will feel the same way about their loved ones too. 

Move more, eat & drink sensibly, sleep deeply

So what stops people from making these changes to their lifestyle and reducing their risk of life threatening illness? With all the information readily and freely available on the risks associated with obesity it is still on the increase and people are still dying. It's a big question with a myriad of answers some of which will be valid and others just excuses. What is comes down to though is priorities and choices; what is important to you and what choices you make to help or hinder the lifestyle changes that need to be made.

Make the right choices not poor excuses

The changes noted above are not big changes for anyone to make; yes it will take a little effort and planning; yes it will take some preparation and commitment and yes it will take a little motivation and dedication. So surely it is worth this effort to live a more active, longer, happier and healthier life.

There's lots of help available to those looking to achieve these lifestyle changes either online or face to face with a local personal trainer. Expert advice on one, some or all of the notes above including detailed plans, motivational input and firm guidance to help ensure these become permanent lifestyle changes. The client/athlete and PT/coach should work closely together with plenty of communication on this journey which must be thought of as long term taking months and years rather than weeks. 

I hope this has reached out to at least a few coaches and potential clients to act now!

Thanks again for reading this far and I hope that this will help you towards a healthier life.

Get in touch via this blog or on my Facebook Page Get Coached.

Bad Education

We as coaches and personal trainers  have such a responsibility to our clients and athletes; in fact to the public in general.

We create trends, fads, fashions and habits which are followed, believed and lived by. Lives are changed for the better or sometimes for the worse, and sometimes aren't changed at all which in some ways is the most disappointing of all.

We can change lives

I read two articles recently both of which highlighted the absence of informed education and showed the gulf in knowledge that still exists between those coaches who are professional and always endeavour to deliver the best service possible and those who are only interested in themselves or in it just to make money!

Knowledge, experience and professional conduct

I am not going to name and shame here but a well known celebrity trainer is quoted as advising women not to lift heavy weights and giving totally unfounded and truly ridiculous reasons as to why they shouldn't. Some women will believe this misinformation and miss out on making the gains and changes to their health and fitness that they potentially could. The other side of this coin is that it also shows the PT profession, coaches and all in a very bad, poorly informed and uneducated light.

The other article was an excellent piece by the BBC on the state of the nations health and it's impact on the welfare system, the NHS and the tax payer.

As a nation we eat too much, and too much rubbish as well! We drink too much alcohol and are not active enough. Weight related illnesses are on the increase as are waist lines, whilst more and more young people are being diagnosed as obese.

Healthy lifestyle choices make for fit and healthy lives

GP referal schemes are all well and good and are certainly needed but the intervention needs to be applied sooner and the education on how to live a healthy life needs to go further and deeper in order to reach more people earlier and stop the obesity/inactivity epidemic!

There needs to be more joined up thinking between the various government agencies and the fitness industry, more partnerships and opportunities for the general public to access and learn from the coaches that can make a positive difference.

At Lifestyle Fitness, Kilmarnock we have an ongoing educational programme for the coaches and the level of service provided here is excellent, I am not saying this because I am  coach here but because it is true.

I have been involved in this industry in one way or another for 30 years and I still see some poor examples of coaching and client education.  However, this is getting less and less as those who do strongly believe in this industry continue to strive to make it more professional, better educated and up to date on current practice.

Thanks for reading, please leave a comment or some feedback here or on my Facebook page Get Coached.