TIPS FOR XMAS WORKOUTS

So we all know how hard it is to keep up with the training over Christmas. Excuses creep into your head like "Im going to be stuffing myself full of chocolates and turkey so whats the point in exercising" and "I'll start again properly in the new year" etc etc.

This is all well and good and having a break from training, especially if you put a lot of effort into your sessions and go hard, is actually not a bad idea as it will give the body time to recover properly. But do you really want to stop exercising completely? You know how hard it is going to be to get going again!

So here are a few tips for getting the most out of the 'down' time over the holidays:

1) Try and get to the gym (or train outside) at least twice a week for the next two weeks. This will keep your eye in and the routine that you have done so well to build up will still be there.

2) Dont follow your normal plan or session. Do something completely different and do whatever you feel like doing. If you always run on the treadmill, run outside round the block. If you always lift heavy weights, lighten the load but increase the reps. Try and mix it up.

3) Dont have any preconceived ideas about what you want to achieve. Dont plan to set any new records. Just go in and enjoy being in the gym. Sometimes we can forget to enjoy actually being in the moment and feeling our bodies as they workout. I know it always feels good afterwards but try and enjoy the actual training!

4) Take a little longer stretching before and after training. For lots of people this is their weakest area so leave aside 10 minutes of good strecthing pre-workout and 15-20 minutes post-workout.

5) Just have fun! Break out of the normal routine you follow. Its easy to get in a rut. Look on the internet, get some new exercises and go try them out (remember to ask any of the trainers for a hand if you are unsure how to do them)

By doing some or all of the things above you will fly through the Christmas period feeling great and you wont get lethargic and out of the habit of visiting the gym. Yes, we are all going to eat a lot more than perhaps we normally do (if you cant sit down in front of the TV and polish off a box of chocolates on christmas day then when can you!) but by popping down to the gym a few times and training light you will be ready come the new year to hit a training plan with enthusiasm! Not trudging through the first few weeks trying to get back into it.

Hope this helps and have a great Christmas!

CHRISTMAS GIFT VOUCHERS

Still got presents to buy? How about a personal training voucher?

Perhaps you know a friend who likes to train and could use some motivation or a change of routine. Perhaps its someone who has been thinking about getting a trainer for a while but hasnt got round to it. Or maybe you want to get a friend or partner interested in training so that you get a workout buddy!

I have three types available:

3 x 1 hour CrossFit Intro voucher * = £100

3 x 1 hour regular session gift voucher = £80

1 hour regular session gift voucher = £30

* the CrossFit Intro voucher is for anyone interested in CrossFit and who wants to know more about its methodology. All 9 foundational CrossFit movements are looked at and taught (scaled as necessary) and an insight into the Paleo diet is given. The session is topped off with a Workout of the Day.

Gift Vouchers come as a printed voucher and named to the recipient.

Drop me an email if you are interested and i will take your details.
(bodylinkfitness@hotmail.co.uk)

Happy Christmas!

DAY 6 - FOAM ROLLER-ING

Okay, so the pain is subsiding a little!!
Its interesting actually as im using a brand new roller at home which is very dense whilst the one i use at the gym is a fair bit softer. I used to find the gym one painful, especially on the IT Band, but after completing nearly a week on the harder one at home (and getting deeper into the tissues because of it) the gym roller is now a walk in the park! Happy days.

Ive also found a really beneficial part to roll; the upper insertion of the rec fem, sartorius and TFL (basically the top of the thigh) immediately below the anterior hip bone. Hips feel a lot looser after five minutes in that area. And that point is kind of a nice pain! :)

Still following Kelly Starretts mobility WOD. Its a great blog and fair play to the guy for posting a video EVERY day! He knows his stuff.

14 DAY FOAM ROLLER EXPERIMENT

Ive never had a problem with pushing myself with any kind of training you throw at me but unless i am doing a yoga class or some such, i have to say, like many people im sure, my stretching and mobility routines are pretty thin on the ground!
Ive been inspired by the blog of Kelly Starrett who is a bit of a guru in the whole mobility world and posts some great videos on strecthing and mobility:

http://mobilitywod.blogspot.com/

So i have now purchased a foam roller (damn its hard!) from Nick Rivett Sports in Hove and am challenging myself to use it for at least 20 minutes a day from now until Christmas. It will be interesting to see the effects.
I have never suffered too bad before with aches and pains post training but a combination of me getting older (!!) and lots of olympic lifting lately has left my hips, glutes and IT bands pretty tight. Im going to steamroll my way back to looseness with the big white foam thing.

Watch this space!