Staying Active and Healthy on Holiday

WAIT, WAIT! Don't move on just yet!!

 

I'm not about to tell you to live a fully healthy and exercise filled life while on holiday.

But... there are a few groups of people out there (me included) that might wish to just keep things ticking on holiday and also limit the damage to their hard work which has been taking place leading up to the holiday.

 

People that actually enjoy exercise (yes, they/we exist), people that are a long way from their goal and want to avoid as many backwards steps as possible, people that don't want to "start over" when they get home (remember the pain of last time) or people that simply enjoy feeling healthy and active - read on.

 

TAKING STUFF WITH YOU:

If you want to travel light but take the odd piece of equipment with you while you're away and without a gym then there are a few great options.

 

TRX: While it may seem costly, the TRX (or similar suspension training equipment) are extremely versatile. They allow you to work the entire body and have progressions/regressions for most exercises meaning that everyone from an experienced exerciser to a gym-novice can challenge themselves. There are also a number of great apps with free TRX workouts on them so, if you're unsure what to do, you can have someone walk you through a workout step-by-step. They're also lightweight to pack and don't use up much valuable luggage space. A few quirky ideas here if you want to try some tougher exercises: https://www.youtube.com/watch?v=zNtzl7ui-c4 

or 15 other exercises here: https://www.youtube.com/watch?v=g-z6X4ifYiA 

 

GLIDERS: There are a few options available to you, personally I pack the purple disks below as most places on holiday will have a tiled floor for these to work on. These particular disks aren't that cheap so an alternative is to use two small hand towels/flannels. The majority of the exercises that you can do with these are core based exercises but they're easy to pack and offer you some challenging workouts that you can even do in your room.

if you want cheap disks that can be used on carpet and astroturf, I tend to use furniture moving disks from Amazon. Very cheap and do exactly the same thing. If you're on holiday and forget your disks you can even use an upside down Frisbee - no excuses now!

 

RESISTANCE BANDS: These take up a little more space and are a little heavier BUT... offer you a chance to do standard resistance work on the move. Again, they are really versatile and can offer you a different workout with improved time under tension if used correctly.

(cheesy) Video here: https://www.youtube.com/watch?v=A7M2nwbh2Cg

USE YOURSELF:

Alternatively, body weight workouts can be highly effective and challenging too. Plus, it's probably something a little different to your normal exercise regime so it might be a refreshing change for a couple of weeks while you're away.

There's loads you can do and plenty of people on YouTube have pieced together workouts for you to follow too. Check this one for a few bodyweight ideas: https://www.youtube.com/watch?v=R819KfRrRe0 

Or, if there's a kids park nearby you have even MORE exercise options available to you. Like this park workout: https://www.youtube.com/watch?v=td4tRul_u5w

STAY ACTIVE:

Whether you decide to have structured "workouts" on holiday or not, it's important to try and stay active on holiday. Walk, swim, climb, play, crawl and play. Rest is important but stopping your body from moving freely as it should is an absolute no-no.

QUICKFIRE GYM CIRCUITS:

If you're on holiday it's usually hot (you'd hope) - which might be bad for exercising. However, the gym hotel is usually empty - which is good for exercising. Why not make the most of this rarity and put together quick gym circuits? You can blitz through a number of exercises quickly and have the rest of your day to relax and enjoy your holiday.

Be creative: recently on holiday I set a timer up for 30 secs work, 15 secs rest. I had a spin bike, my body and a single dumbbell that was about 10kg. During the working 30 seconds I simply alternated between the spin bike and a bodyweight or dumbbell exercise. I soon worked up a sweat and covered all major muscle groups and movements in 20 minutes or so. Then a recovery swim in the sea - beautiful start to the day!

THE FOOD STUFF:

Remember: "you can't out train a bad diet". So while cake and pudding might seem tempting at breakfast, lunch and dinner, aim for a MINIMUM of 50/50 as a good/bad food ratio. Be aware of what you're consuming. Try to avoid unnecessary sugars and aim for the high protein options at all times.

 

Also: remember to drink plenty of water. Not JUST when you're dehydrated by sip it throughout the day and remain hydrated; especially with the increase in temperature and alcohol levels that you might be consuming.

 

REMEMEBER... YOU'RE ON HOLIDAY!!!

 

Don't let health and fitness ruin your fun. But likewise... don't let your fun ruin your health and fitness!

 

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

Be More Flexible

It can be hard to break a habit, particularly when it comes to your gym routines. The amount of times I see the same faces, doing the same sessions week in, week out in a gym. Or people waiting religiously for a piece of gym equipment as they "need" to use it next.

Y'all need to be more flexible. Make the most of hurdles and see your glass as half full - not half empty! What do I mean? Here's what I mean:

Someone is using equipment you need:

Try to come up with an alternative exercise. If there isn't the heavy weight you want then try to add an element of stability or work a single limb with exercises such as pistol squats rather than regular back squats. Add an element of conditioning or a new challenge for you and your body. Do things at a higher intensity or for a much greater number of repetitions.

You don't have time to exercise:
Increase your intensity and work in a circuit format. See if you can do all of the usual exercises at a much greater intensity with less rest time. Or, create a new workout routine which focuses on the same areas but gets your heart rate much higher.

The gym is too busy:

Come up with a workout using minimal equipment. Things such as kettlbells or a barbell complex are a good idea. Equipment like a TRX or Powerbags are also very versatile pieces of equipment. If you want some more ideas for workouts using minimal equipment see here: Ideas

You're stuck at home because of "X":

Try using your own bodyweight. There's plenty you can do aside from just press ups. In fact, here's 21 ideas for you: 21 Bodyweight Ideas

You have an injury:

Don't avoid the gym all together. instead spent longer focusing on other body parts, especially the weaker parts. Even if you had a broken bone there will always be some exercises available to you. If you have a repeating injury, spend time focusing on "pre-hab" - improving your weaker areas ahead of any injuries to minimise risk of them repeating. You might even double up on a session in a week. For instance if you had a damaged elbow, you might do 2 leg sessions that week to help recovery.

You're tired of the gym:

If the gym is physically and mentally taking its toll on you consider a de-loading week. There's only so much your central nervous system can take, not to mention smaller joints such as your elbows which can take a pounding over the weeks. You might be pleasantly surprised that this de-loading week can significantly improve your strength and progress in the weeks to follow. I'll write more about de-loading next month and link it here...

You don't like certain sessions:

The likelihood is you do the sessions you enjoy most first (chest Monday), and the sessions you dislike are done at the tail end of the week... if at all. Why not switch this up? Take all of the exercises that you don't like and get them done ASAP in the week. That way they're done and not hanging over your head and likely to be ignored at a later date. For instance with me, I usually train my legs on a Monday as I find it mentally taxing. I will also try and include exercises on a Tuesday session such as cleans and bench press into a really quick session as I don't enjoy them at all. Then I know the rest of the week is mine to enjoy.

What I'm trying to say is: be positive and take the opportunity when hurdles arise, to do something different. Train with someone new, try a new exercise or workout, train outside etc etc - You never know, you might like it!

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

The Benefits of Diaphragmatic Breathing

Here's something I bet most of you don't practice... breathing.

And why would you? When you've got something that seems to happen all its own and work perfectly well, why would you prioritise it when you have hardly enough time to fit in all the chest, bicep and traps exercises in one week... WHY??.. Because it just might be the change you need to make a number of significant improvements.

Diaphragmatic breathing is not a new concept, but it's one that many non-athletes don't pay much attention to. But why not when most of the guys at the top of their game utilise it?

Here's the idea:

Basically... you want to be able to breath in the most efficient manner which requires the least amount of energy and effort. Why waste energy on breathing that you could be spending elsewhere? You also want to try and take in the maximum amount of oxygen with the minimum amount of effort.

Helping Recovery:

This type of breathing will improve circulation and also help to lower your heart rate and improve your mood through releasing endorphins. If you ever watch a top level boxer sit between rounds their stomach moves in and out quite significantly. They are breathing using their diaphragm to minimise energy wastage, maximise oxygen intake and also reduce their heart rate and compose themselves.

Helping Performance:

Recently I was assessed during an overhead squat by a competitive Olympic lifter. He explained to me that many people will overly inhale before certain exercises and inhale incorrectly, By doing this, they raise their rib cage and create an unnatural curvature of the spine. This in turn places excessive pressure on the spine and adds loads in non-deal areas such as the pelvis rather than taking the majority of the load in the hamstrings and glutes. It can also be one of the reasons why lots of people end up with the bar appearing behind them and their head leaning far forward at the bottom of the overhead squat. These same breathing mistake can be applied to any squat variation and a number of other key exercises.

Helping Relaxation:

This type of breathing can reduce cortisol levels (stress hormone), increase serotonin levels (happy hormone) and can gradually lower your resting heart rate. Try it before you go to bed. A few breathes in this fashion laying in bed and you'll gradually feel yourself relax and alleviate stress. Simple but very effective!

Other Benefits:

Other benefits have been listed as: Reducing the risk factors for heart disease such as lowering bad cholesterol (LDL), raising good cholesterol (HDL), lowing blood pressure and stabilizing blood sugars. Cuts chances of cancer by as much as 400%. Cuts chances of diabetes by strengthening the insulin beta receptor sites. Slows the aging process by increasing the secretion of human growth hormone (the anti-aging hormone). Optimizes the immune system by strengthening T-cell formation and improving lymphocyte production. Improves your mood by elevating the “feel good” hormone, serotonin, and other positive endorphins. Improves mental focus and concentration by increasing blood flow to the Pre-Frontal Cortex of the brain.

All sited here: http://www.samvarner.com/physical-wellness/deep-breathing.html 

So... How do you do it?

Practice this simple drill: Lay flat on a bed or floor and place one hand on your chest and one hand on your stomach. Practice taking a deep breath in and consciously using your stomach muscles. If you're doing it correctly you should breathe in and your stomach should move outwards while your chest remains almost stationary.

It's not the most flattering as you appear to have a larger tummy than before, but rest your ego aside - this is the way forward.

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

10 Conditioning Workouts With Minimal Equipment

If you're...


- In a rush
- the gym is busy
- You don't have access to much equipment
- You fancy a challenge


Then these workouts are for you. Each of them requires only a few pieces of equipment and has been designed to allow one body part to rest and recover while the other works; meaning they can be carried out (fitness provided) in an almost continuous fashion with minimal rest.


It follows one of my training ethos: "TTYE" - Train To Your Environment.


Ideal too if you're in a rush or don't want to spend hours on end in the gym.


Try them, Let me know what you think. Scale them down (or up if you're a champ) and let me know how you get on. Any questions, just shout me on twitter: @MichaelD_PT


SESSION ONE:
- 100m row
- 20 secs rest
20 rounds (30 for advanced).
To make this a real test and apply power to each pull try to complete each 100m in 10 strokes or less. Focus on power not speed/stroke rate.


SESSION TWO:
- 30 sec incline run
- 5 Toes to bar
- 5 Barbell Thrusters (men: 40-50kg, ladies: 20-30kg)
5 rounds


SESSION THREE:
- 30 sec steady state bike
- 30 sec heavy hill climb bike
- 4 pull ups
20 rounds


SESSION FOUR:
- 6 Dips
- 6 Pull Ups
- 6 Goblet Squats
-6 Alternating Lunges with the same weight as the squats
6 rounds


SESSION FIVE:
- 1 minute fast on the Watt Bike/Spin Bike 7-8/10RPE
- 10 Kettlebell Swings
20 Rounds
(Add 2 - 4 close grip pull ups using the double handle over the nearby cable frame for an advanced circuit and serious arm pump)


SESSION SIX:
- 100m Row - Set 60 Secs Rest Time
- During the rest time do 10 fast crunches, 10 press ups
Repeat 10 - 20 times


SESSION SEVEN:
Watt Bike/Spin Bike:
- 30 secs heavy
- 30 secs fast
- 30 secs active recovery
12-15 mins


SESSION EIGHT:
- 30 secs Watt Bike/Spin Bike as fast as you can
- 30 sec incline run fast
- 30 sec rowing sprint as fast as you can
- 90 secs rest
repeat 5 more times


SESSION NINE:
- 10 Dumbell Lat Raises
- 20 Alternating Dumbell Curls
- 10 Bench Dips
- 10 Press Ups
- 1 minute fast row
Repeat 5-10 Times


SESSION TEN:
- 30 sec plank
- 30 sec side plank each side
- 10 crunches
- 10 leg raises
- 1 min incline run
repeat 5-10 times 

Don't forget to follow me on Twitter and YouTube and also on Instagram: @TTYEfitness - Plenty more gym ideas there.

Simple Tips To Help Get You To The Gym

Today one of my clients said to me:

“I’ve got a wedding that day... can we train earlier?”

To which I paused for a moment to reabsorb what he said and then replied, “Of course.”

You see many people (probably him included at some stage) would say “I’ve got a wedding that day so I can’t train.” Taking the first hurdle or potential issue as enough reason to not exercise.

There’s an old phrase:

“Those who want to, will find a way. Those who don’t want to, will find an excuse.”

There will be endless barriers and seemingly legitimate reasons to NOT exercise throughout your life. But is your glass half empty or half full? It’s how you approach these potential issues that will dictate your frequency of exercise and, ultimately, your progress (or lack of).

Here’s a few simple ideas for the millions of people that this applies to:

1. Pack your kit and take it with you or leave it on your car seat: If you go home to get changed, the chances are you’ll have a quick sit down, maybe have a snack and soon decide it’s got too late for the gym now. Instead, have your kit staring at you as a constant reminder it’s a gym day
2. Exercise before work (1): Your end of day might not be set in stone and work may drag on causing you to miss the gym. Or, you might be tempted by other things to fill your evenings with like social occasions, seeing friends, spending time with family or, just relaxing. Get the gym out of the way first thing and you’ll know your evenings are yours to do as you wish.
3. Exercise before work (2): If you wake up late or genuinely need more rest some days this gives you a chance to fall back on evening training as a back up. For example, you wake up and REALLY need another hour, that’s fine. Because you usually train before work you now need to go to your back up option of training that evening. Always have a back up
4. Train in your lunch break: This might not be practical for some people as they’re nowhere near a gym or there aren’t shower facilities at work. If you can visit the gym in your lunch break then you’ll be forced to not waste time, train short and intensely and you’ll probably end up fitting in more into a short period. Alternatively, consider outdoor training, bodyweight work and running. If your offices have shower facilities then there’s no reason why you can’t train for 30 mins at lunch time.
5. Meet a friend: If you’re reading this blog then you have some sort of conscience as you’re looking for ways to improve yourself. If you have a conscience then you won’t want to let down your friend. Make plans and stick to them.
6. Hire a personal trainer: People utilise personal trainers for all kinds of purposes. One common one is to keep them regimented. If you’ve booked something in your diary and their diary and you’ve paid for it then you’re much less likely to miss it.
7. Book into a class: Similar concept as the PT idea. Booking yourself into classes is a great way to make yourself accountable and also not go to the gym “later” but plan something precise that means you’re in the gym at the exact time of the class.

Don’t forget to follow me on Twitter (@MichaelD_PT) and YouTube

How to improve your workout - the ongoing list

This is fairly straight forward; below is a list of ways to improve your workouts. You may already use some of the suggestions below in some capacity but hopefully, there may be an idea or two that you can incorporate in your current workouts.

I intend to add to the list from time-to-time (hence the title) enjoy...



Use an interval timer to add intensity - I'd recommend a GymBoss (they also have a free app that you can download). You'd be surprised at how you react to a timer and feel accountable and obliged to carry on. Its a great way to save time too and keep your workouts short. Quite a few ideas of how to use one here: Workout Ideas



Train with a training partner with similar goals - Find yourself a friend with similar goals and aims. Pushing yourself with some healthy competition and being accountable for your efforts and attendance is a great way to make your gym sessions consistently high quality.



Train With a Partner (2) - with different goals / skills / knowledge - Find someone that does something COMPLETELY different to you. A different approach to training, a different sport focus or a different background in fitness can be a real eye opener. You don't have to change you entire way of training but approach the session with someone new with an open mind. Take from it what you can and apply it to your own training. It doesn't need to be a weekly event but take from other areas of health and fitness what you can.



Enter a competition - Signing up for a challenge is a great way to instantly set yourself a S.M.A.R.T goals (read about setting S.MA.R.T goals here: S.M.A.R.T goals) It's specific, and time sensitive - a great way to make yourself accountable and stay on track with your training.



Set yourself quarterly goals - Look back. Are you any "better" than you were 6 months ago? For most people the answer is "no". Ask yourself "why" and then set yourself a goal for the next 3 months. Do this regularly and make regular, progressive steps each year.



Set a time limit for each workout - This is a great way to get through a pre-set amount of work and ensure your intensity if sustained. For example, if you planned on doing 3 sets of 4 different exercises why not limit your session to 45 minutes? Aim to do each exercise in under 10 minutes and allow for a brief water drink and setting up of equipment.



Write it down: The Workout - The amount of people that enter a gym with no plan or reasoning for what their about to do is probably a direct reflection of the amount of people that seem to exercise regularly and make little or no progress. Despite what the good people at CrossFit may suggest, you can't just go and pluck random number and exercises for your workouts and expect to make regular progress.



Write it down (2) - Numbers - Again, looking at "are you any better than 6 months ago?" Are you any stronger? have your sessions become progressively more intense, heavier or harder in any way? It can be hard to know a definitive answer without tracking the weights you use. Also, it can be a useful kick up the backside when you look back and realise you haven't made any progress with your deadlifts in 6 months for instance.



Get Help-  There's a phrase that goes something like: "A person who trains themselves has a fool for a athlete" - No Matter who you are, how well educated you are or how many years of experience you have you don't know everything; even those self titled "experts" and "gurus" that seem to appear all over the internet. Seek help. Think outside the box. you may be a powerlifter, speak to a mobility professional or if you play a fast paced sport you may benefit from the control and balance required for Yoga.



Get outside - A "workout" doesn't have to be limited to a gym setting. "Train to Your Environment"; get outside, run places, climb things, carry heavy objects, explore and use your body in ways that aren't confined by resistance machines and exercises while making the most of what's around you. Move freely and move with control and see how you require different skills and movement patterns to some of those you use in the gym.



Have Fun - a "workout" doesn't always need to be serious. Every now and again choose an activity. Go climbing, kayaking, swimming or whatever you choose. be active and broaden your skills set.



Finish with a "finisher" - Many gym sessions lack intensity. No matter what your overall aim, I like to "Finish with a finisher". Just a few minutes of intensely stringing a number of exercises together intensely. If you're looking to burn fat this can be a nice thermogenic boost - simply pick 4 or so exercises, keep the reps or time low and go round it a few times. For instance: 5 dumbbell thrusters, 5 hanging leg raises, 5 pull ups, 30 second run x 4. If you're looking to grow your muscles, a final "pump" can also be created with a similar structure ie: 8 dumbbell lateral raises, 8 dumbbell front raises, 8 shrugs, 8 upright row x 4. Leave the gym knowing you've had a workout. If you can wear todays gym kit again tomorrow then you're doing it wrong.


Start with core work - Lots of people overlook the benefit of targeted core work or abdominal work. They plan to add it in to their sessions or do it at the end of the session but afterwards it somehow gets forgotten, Try doing your core work and ab work at the start of a session. It not only gets it out of the way but it also works as a great way to warm up your body, elevate your heart rate and activate your core ahead of your bigger lifts.



As I said at the start, you may already use some of these methods, but hopefully one or two of the ideas come as welcome additions to improve your current workouts.



That's all for now.



Don't forget to follow me on Twitter @MichaelD_PT and YouTube