FUN!.. Yet Cardio? F.Y.C

"But I hate cardio!" Said almost everyone at some point.


It's because these people are probably thinking specifically: "I hate the idea of jogging on a treadmill for 30 minutes with nothing else to look at but the mirror in front of me."


Well if that's the only cardiovascular work you do then no wonder you hate it! If you want to have some fun with cardio why not try some of these options below?


ROWING:
Idea 1: Break down your distance into high intensity intervals. Instead of rowing 2,000m or 3,000m why not set up to row 250m, rest for 30 secs and repeat 10 times. A tough, more engaging and high intensity 2,500m.


Idea 2: Row for repetitions. Perform 10-15 strong strokes, jump off the rowing machine and perform a compound movement such as 10 kettlebell swings or 10 dumbbell thrusters. Jump back on to the rowing machine and repeat. Keep going until your total distance reaches 2,000m. The harder you pull, the less rounds you need to do.


Idea 3: Row for calories. Set the monitor to read calories rowed. Row until you achieve 1 calorie. Reset the monitor, count to 5 and repeat for 2 calories. Reset, count to 5 and row for 3 calories etc. Keep going finishing on 10 or more calories.


TREAMILL:
Idea 1: Deadmills / manual sprints / skill mills. This is much more challenging and interesting way to use a treadmill. Even better: it's quick! Below is a "how to" video for deadmills. Why not try getting the treadmill up to top speed, sprint for a count of 5 then jumping to stand on the sides. Rest until the treadmill belt stops moving. Jump back on and repeat. Try this 5-10 times.
Deadmills: HOW TO 


Idea 2: Hill running intervals. Run for 15 secs, rest for 45 secs. Start on incline 5% and increase the incline by 1% each interval. Repeat for 10-15 mins or until you can't complete the 15 secs.


Idea 3: Get off your feet and use your hands. Try some treadmill crawls like these: Treadmill Agility Work


SPINNING / CYCLING:
Idea 1: Hills, Sprints, Rest, Repeat. Start with a heavy resistance to replicate a hill climb. Pedal standing out of the seat, against a slow, heavy resistance. Then reduce the resistance and pedal quickly for a 30 second sprint, then pedal very slowly for 30 seconds of recovery. Repeat for 10-15 rounds.


Idea 2: Spin and pump. Rest 2 x dumbells on the bike handlebars. Pedal quickly for 30 seconds, then, while keeping th epedals moving slowly, take the dumbells and perform 10 x dumbbell curls or 10 x shoulder presses. When the next minute comes around, repeat this until you have done 10 x 30 sec sprints, 50 x dumbbell curls and 50 x dumbbell shoulder presses.


Idea 3: Add in some powerful bursts. Break up a 15 minute bike session by throwing in some sprint intervals. Try sprinting with maximum effort between 25-30 secs of each minute and again from 55- the end of each minute. ie: 2 x 5 sec sprints per minute.


If you'd like some more ideas on creating fun and interesting training sessions have a look here: Workout Ideas 


Don't forget to follow me on Twitter - @ MichaelD_PT

Ways to Structure a Short Session

Often people will say things like:

"I don't want to spend hours on end in the gym."

"I can only put aside a short amount of time for the gym." (perhaps a lunch break for example)

"When I get in the gym, I don't know how to best spend my time."

"I only have a short time to exercise so I end up just doing the same things that I already know."

"I only had 30 minutes so I just went for a run."

Or perhaps a combination of these things.

So what if you have these, or a combination of these problems? Well, I'm here to help you.

Below is a list of just some of the ways that you can structure a quick gym session in order to make the most of your time and get a short, yet effective workout.

First Things First...

Write it down BEFORE you get to the gym! You already have a limited amount of time so don't waste gym time walking around, thinking what you'd like to do. Take time to structure a session before hand, enter with a plan and follow it.

Now try these:

Timed Circuit Training

The most straight forward and traditional method of all. Simply set your self a few exercises (probably 5-8) and perform them for an allocated length of time. Use an interval timer to do time the exercise time and also your pre-allotted rest time. Don't cheat yourself and take extra rest; when the buzzer goes, you go.

One of the great things about this is you know exactly how long you'll need to exercise for; ideal when you're on a tight schedule. Two things to be aware of when planning your circuit 1) Logistics: Make sure the equipment and area you need to use at the gym is positioned near each other or able to be moved near each other. 2) Popularity: Don't design a circuit that has you using a mixture of equipment that's likely to be used as you move from one area to the next. Better still, use some bodyweight exercises then you'll always be able to include them and shuffle the order on the go should someone jump on to your equipment and muck up the circuit.

An easy example would be: 30 secs work, 30 secs rest x 5 laps (25 mins total)

A1) Press Ups

A2) Kettlebell swings

A3) Kettlebell Goblet Squats

A4) TRX Rows

A5) Jumping Lunges / Switch Lunges

Progressions: Reduce rest time, add more exercises, add more laps.

Combine Cardio and Resistance Work

This is one of my favourite ways to get your heart rate elevated and use your gym time wisely. Pick a cardio exercise and a resistance exercise that, given the layout of your gym, can be done with relative ease (either near to the cardio equipment to ensure you can keep an eye on it while you do the resistance work, or on a piece of cardio equipment (like a treadmill) which there are plenty of in your gym so you're happy to walk away from to perform the resistance exercise.

A session structure might look like this:

A1) 1 min high incline treadmill jog

A2) Pull ups to failure

5 rounds

B2) 200m Row

B2) 15 x Kettlebell Swings

5 rounds

C1) 30 Sec Bike Sprint

C2) 10 x Dumbell Curl and Push Press

5 rounds

Or Perhaps you'd prefer to stick with one piece of cardio equipment that you're more familiar with so something like:

A1) 5 x Burpees

A2) 5 x Medicine Ball Slams

A3) 5 x Double Kettlebell Clean and Press

A4) 30 Second Hill Run

Or, from a psychological point you might like to shorten your cardio effort as you go. Therefore knowing that after the first set, the cardio part gets shorter and shorter.

For example:

10 dumbbell thrusters, row 500m, 10 dumbbell thrusters, row 400m, 10 dumbbell thrusters, row 300m, 10 dumbbell thrusters, row 200m, 10 dumbbell thrusters, row 100m.

Beware: This might take a little bit of playing around with to get the correct difficulty level to match your abilities. Try not to completely fatigue similar muscle groups in both the cardio and the resistance work. For example: Don't pair high repetitions of walking lunges with hill running.

Ascending Ladders or Pyramids

Using "Ascending Ladders" is a challenging way to gradually improve your fitness as your progressively increase the volume of work that you're able to perform.

If you're doing it for the first time, pick 4 or 5 exercises (again, pick things that can be done relatively closely to one another) and do 2 repetitions of each exercise for the first lap, then on the second lap (without any rest) perform 4 repetitions of each, then on lap 3 do 6 reps, lap 4 do 8 reps of each and on your 5th and final lap you perform 10 reps of each. Try to do the entire 5 laps as quickly as possible without resting. It starts easy but creeps up on you.

An example could be:

A1) Kettlebell Swings

A2) Press Ups

A3) Jump Squats

A4) Plank with a hip drop (each side)

A5) Burpees

Progressions: Increase the number of exercises, go higher ie: up to 6 laps (12 reps) or 7 laps (14 reps) etc, use larger increments such as 3,6,9,12,15 reps for example.

Alternatively, perform a Pyramid and do 2,4,6,8,10 reps, then immediately 10,8,6,4,2 reps. Sometimes however the final lap of 2 reps might feel like an anti-climax so I you're feeling particularly motivated you might try another lap of 10 reps just as a final blow out... maybe!

On the Minute / Every Minute On The Minute (EMOM)

This is another great way to ensure that your session doesn't over-run. Simply set your interval timer to sound each minute. When the timer goes perform your pre-decided exercise for the number of pre-decided repetitions.

Remember: You will need rest times so make sure that the exercise doesn't use up the entire minute. Ideally work somewhere between 30-50 seconds.

An example workout could be:

A1) 15 x kettlebell swings

A2) 10 x Incline Dumbell Chest Press

A3) 15 x Lat Pull Downs

A4) 45 secs Bike sprint

x 5 rounds = 20 minutes exactly.

Progressions: Add more repetitions/ cut your rest time, Include more cardio vascular work, add more exercises, include something heavy like 3 x heavy deadlifts/push presses/ farmers walks etc.

You Go - I Go

I like this as a format for partner workouts as it keeps you working at a decent tempo and you push one another to keep working. You also get varied amounts of rest so you don't adapt to the timing protocols which you can do sometimes when you use the same interval variations week after week.

With a partner, select your exercises and select a high volume of repetitions. Then go about completing the target reps by taking it in turn.

A workout might be:

50 x Burpees (1 each, until you complete 50. 25 each total)

3000m row (sat on two rowing machines, row 100m, then the partner rows 100m while you rest, repeat until you have each rowed 1,500m)

220 kettlebell swings (partner A does 20 swings, partner B does 20 swings, then A, then B and so on... 6 sets each).

40 Barbell Push Presses (1 rep each, pass the bar back and forth between each other without putting it down)

Safety First: Don't be a hero! If, part way through you notice between you that one person is struggling and they are at risk of losing good form, then you may agree mid-workout that one of you will do more eg: 2-3 reps to the other persons 1.

Note: You can do this wih two people of unequal strength/fitness if you're smart about it by selecting exercises that you can set up two of and using different weights such as 2 different kettlebells or barbells side by side. This means that men and women may also use this structure to train with one another.

Tabata Intervals

This is just simply an interval variation that was designed orginially in conjunction with the Chinese Olympic cycling team. The design is 20 secs work, 10 secs rest x 8.

You can, if you wish, use it with one traditional cardio vascular exercise (such as cycling or running), a single resistance resistance exercise such as a lat pull down 8 times, a single bodyweight exercise such as burpees or a mixture of up to 8 exercises.

An example workout using the tabata protocol (20 secs work, 10 secs rest x 8)

A) Tabata Press Ups

B) Tabata Leg Press

C) Tabata Lat Pull Down

D) Tabata Walking Lunges

E) Tabata Kettlebell Swings

F) Tabata Plank

Progressions: It's actually harder to use fewer exercises; ideally just one.

Beware: Try not to use anything too technical or towards your maximum load unless you're very experienced. If it's your first time try it with a simple exercise such as press ups, lunges or a plank.

But wait...

Not all "quick sessions" need to be focused on getting you soaked in sweat and that alone. There are some that can be much more strength focused.

For instance?..

"Cluster Training"

I first heard this concept from Joe De Franco. It's a very straight forward way to utilise just one bit of gym equipment, in a relatively short time in order to focus on strength training.

How does it work? Take a single complex exercise that you're able to perform with a heavy load (ideally a barbell squat variation, deadlifts, bench press, cleans, snatch, push press or jerk). Warm up thoroughly then load the bar with your 5 rep max. Perform just a single repetition. Then start your stop watch. Allow yourself 20 seconds rest and perform another single rep. As you begin to fatigue allow a slightly longer rest period of between 20-40 secs.

Continue this until you have performed 15-20 repetitions.

The idea being that rather than performing 4x5 reps where some of the repetitions aren't as good as the others you'll perform 15-20 single reps so that you can focus on each one in order to make them as good as possible. It should also get your heart rate up by the end. 20 quality, heavy reps and a little bit of cardio work.

Look out: Don't be surprised that as you perform (roughly) reps 1-5 the reps feel very manageable. 6-9 (roughly) they then feel gradually more difficult. Then around 10-13 suddenly some reps may feel easy as your CNS really begins to fire. Then 13 onwards (roughly) the reps gradually begin to get tougher. Keep this in mind when you're gradually increasing your rest periods.

Barbell Complex or Kettlebell Complex

A babrbell complex or a kettlebell complex is a number of exercises performed with the same barbell or kettlebell continuously moving from one exercise to the next without resting the weight down.

Beware: Some exercises are easier than other so the weight might not be suitable for all exercises. One way around this is to vary the repetitions ie: more reps on the stronger movements such as the kettlebell comlex below.

Barbell complex example:

A1) 6 x bent over rows

A2) 6 x hang cleans

A3) 6 x front squats

A4) 6 x push press

Kettlbell complex

A1) 12 x kettlebell swings

A2) 10 x kettlebell goblet squats

A3) 8 x kettlebell push press

A4) 5 x kettlebell snatches

Low Rep Circuits

Put together a circuit using larger, heavier movements for fewer repetitions. An example circuit could be:

A1) 3-5 Deadlifts

A2) 3-5 Bench Press

A3) 3-5 Back Squats

A4) 3-5 weighted Pull Ups

Allow 15-30 secs between sets. Complete 5 full rounds.

Safety First: Be honest with yourself; or better still, work with someone that knows the correct techniques involved in the exercises you're performing. If you form begins to suffer drastically then stop.

Don't attempt this style of workout if you're not experienced in the gym.

Structure is key: Beware not to overload one body part. Make sure you vary the body parts being used in when deciding the order of exercises.

In Summary...

There's loads you can do in the gym if you're restricted for time. There's nothing wrong as such with "just going for a run" but... this shouldn't be your only idea when time is short. not now you have all of these ideas to try anyway...

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

Christmas is a time for giving... Here are some free workouts

With the festive season just around the corner, I wanted to give you all something from me.

Christmas time can be a common time for people to fall off the wagon in every unhealthy way imaginable. Late nights, extra alcohol, extra food, extra chocolate or nibbles and no exercise.

I can't stop you from doing ALL of that, but what I wanted to do was offer you 10 quick workouts that you can do in or around the house.

Ideally, you would drag yourself to the gym. But, if you're not going to do that, you could at least spare 20-30 minutes to do some of these at home over the holidays.

As a promise, I'm going to do each of these as a MINIMUM this holiday just to up my activity levels.

I HOPE some of you might take these and give them a go; if you do, let me know how you get on.

I'd ALSO like to remind you of this handy article which explains how you can approach Christmas in order to limit the damage you cause yourself: Brilliant Christmas article - click and read!

WORKOUTS

WORKOUT 1 - 22 mins

Set your watch or timer for 10 minutes. Leave your house and run as far as you can in 10 minutes. Don't think too much about where you're running, just run in the most continuous and straight way you can. When the alarm goes, stop and rest for 2 minutes. After that, reset the alarm and try to make it all the way home in 10 minutes.

WORKOUT 2 - 20-25mins

Set a time to go off every 30 seconds for 20 minutes. You'll work for 30 seconds, rest for 30 seconds and carry on until you complete 4 or 5 rounds

A1) Press Ups

A2) Bodyweight Squat or Jump Squats for more advanced

A3) Mountain Climbers

A4) Plank

A5) Alternating reverse lunges while raising your arms and opening your shoulders

WORKOUT 3 - 20 mins

Set your timer for Tabata (20 secs work, 10 secs rest). Perform each of these exercises against the Tabata timer until you have completed all 8 sets of 20 secs. Then, rest a full minute and move on to the next exercise.

Exercise 1: Mountain Climbers

Exercise 2: Burpees

Exercise 3: Plank-Push Ups / Suicide Push Ups

Exercise 4: Kneeling - squat (do a squat, climb down to kneeling position, and back up, squat and repeat)

WORKOUT 4 - 21 mins

Set your timer to sound every 60 seconds for 21 minutes. Start each exercise when the buzzer sounds and rest for the remainder of the minute. For examples, if the exercise takes you 30 seconds then you still have 30 seconds rest. But, if it takes you 50 seconds for example, you only have 10 seconds rest until your next exercise. Speed is of the essence. Complete 7 rounds of these 3:

A1) 10-15 press ups and reach. As you come up from the press up extend your arm and the opposite leg and hold at the top position for a second. Change arm and leg each repetition.

A2) 20-40 Mountain Climbers & 5-10 Crunches

A3) 10 reverse lunges or 16 Jumping switch lunges

WORKOUT 5 - 21 mins

Set your timer for 30 second intervals. Complete each of these exercises for 30 seconds and rest for 30 seconds. https://www.youtube.com/watch?v=R819KfRrRe0 

WORKOUT 6 - 22 mins 

Repeat the 20 minute run in workout 1 and aim to run further.


Workout 7 - 15 minutes or so
Bodyweight complex - do 1 repetition of each of the exercises below in this order. Keep going until you have completed 8 repetitions of each. That's 1 set. Then rest for 60-90 seconds and repeat it again until you have done 3 sets. ie: by the time you've finished, you will have completed 24 repetitions of each exercise by doing 3 x 8 reps. Make sense?


A1) Squat
A2) Reverse lunge each leg
A3) Burpee
A4) Press Up
A5) Lower Back Extensions
A6) 8 mountain climbers
A7) A "pop up"
That's 1 rep.

WORKOUT 8 - 11mins

Roxanne Challenge: Play the song "Roxanne" by The Police. When they sing the words "Roxanne" perform exercise 1. When they sing "Put on the red light" perform exercise 2. Rest for 2 minutes and then try it with the next exercises.

A1) Press Up

A2) Up/Downs or Plank-Push Up or Suicide Push Up (whatever you want to call it)

B1) 2 x Squat Jumps

B2) Burpee

WORKOUT 9 - Ladder: As fast as you can without rest

A1) 10 Press Ups

A2) 10 Squats

A3) 10 Lower Back Extensions

A4) 10 Burpees

A5) 10 Crunches

Then 8 of each, 6 of each, 4 of each, 2 of each, and finish with 10 of each.

WORKOUT 10 - 20 mins

Set the timer for 30 second intervals. Work for 30 secs, rest for 30 secs.

A1) Press Ups

A2) Plank

A3) Squats

A4) Left Side Plank

A5) Split Squat - Left leg Forward

A6) Right Side Plank

A7) Split Squat - Right leg forward

A8) Plank

A9) Lower Back Extensions

A10) Left Side Plank

A11) Plank Crawl Outs

A12) Right Side Plank

A13) Burpees

A14) Plank

A15) Mountain Climbers

A16) Left Side Plank

A17) Crunches

A18) Right Side Plank

A19) Straight leg Raises

A20) Plank

There you have it - 10 workouts - all under 30 mins and all without equipment.

make it your challenge to do at LEAST these over Christmas. I'm going to make a start on them December 20th or there abouts to finish them this month. I'll be moaning about them on Twitter.

Enjoy.

Try them out and let me know how you get along.

DON'T FORGET: You can 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.

Reasons to Continue Training During Pregnancy

For those of you that know me personally, my girlfriend is heavily pregnant and about to pop. In a little over a week I'll be joined by a Mini-Big Mike or a Mini-Tiny T.
 
Trina (my girlfriend) has trained throughout her pregnancy under my guidance and has been able to workout regularly, adapting the workouts to her current trimester, size and current state based on her hormones, sleep and general feeling.
 

There’s often a lack of clarity when it comes to exercising during pregnancy. Information can be out-dated and at times, conflicting. What we now know is that often, exercising during pregnancy can be advisable. While you should always seek a professional clearance from a medical professional before exercising, the majority of mums-to-be will benefit hugely from exercising during the build up to child birth.

 

Having qualified as a pre/post natal trainer, I was able to offer specific guidelines and advice to Trina and also watch first hand as she changed and adapt her programmes accordingly. She's still deadlifting, squatting, swinging kettlebells, interval training and also attending pregnancy Yoga. She's had energy most days, feels fit and strong and hasn't had any kind of hip or back discomfort throughout.

 

We both think her continued exercise has helped in a number of ways - something that many pregnant women will miss out on if they avoid exercise. Here's just some of the ways that exercising during pregnancy can be really beneficial...

 

 

Be fit and Strong for giving birth

Lets face it - giving birth can be a long and tiring ordeal; a variety of suitable yet challenging cardiovascular and resistance work can be a very good way to prepare yourself for the task ahead. If you can control your body and are very aware of how to contract and/or relax relevant muscle groups then you’re much less likely to waste energy during pregnancy. There’s some evidence to suggest that exercising during pregnancy allows a mum-to-be to significantly reduce labour time. It makes perfect sense: You wouldn't try to enter a marathon without training; so why do so many mums attempt what's likely to be a 12-hour or so physical ordeal without any relative strength or fitness? Very confusing.

Faster road to recovery

For anyone that has exercised regularly and then taken a holiday, they will understand the discomfort that exercise causes after just a short break. Imagine the discomfort and loss of physical capability if you take a full 9 months off (plus recovery)! Your road to re-building your former body and athletic capabilities will be a much smoother and shorter journey if you continue to exercise throughout the entirety of your pregnancy. Muscles will be in better condition and your metabolic rate will be much less damaged than if you lose lean muscle through avoiding resistance work during pregnancy.

Functional Strength for when baby arrives

Your life will change significantly in terms of day-to-day tasks once you give birth. Lifting, carrying, holding and moving this new bundle of joy doesn’t come easy. Gaining suitable, functional strength during your pregnancy can help to prepare you for the new tasks at hand.

Avoid Postural issues caused by your changing body shape

As your baby grows a huge strain begins to be placed on your spine and hips. This paired with increasing levels of relaxin (a hormone released during pregnancy that makes your joint less stable) and many women will experience spine discomfort and, often, more serious spine and hip issues. Improving your core strength and practicing maintaining correct spine alignment can significantly reduce the chances of complicated spine problems and lengthy rehab. Without strong core muscles, glutes and hip strength, the likelihood that you'll end up on crutches during pregnancy when your unsupported pelvis packs in is significantly higher. Symphysis Pubis Dysfunction is far more common than you'd imagine. You'll find plenty of painful horror stories if you Google it.

Get comfortable with your quickly adjusting body shape

Pregnancy is likely to be the fastest you have ever gained such a significant amount of weight. Your centre of gravity will slowly move forwards and therefore, it can be feel very difficult and uncomfortable to move your new-sized body confidently and safely. Instead, unless encouraged otherwise, a heavily pregnant lady is likely to create their own, convenient and alternative ways of moving and carrying out previously simple tasks like sitting and getting out of a chair. Exercise can be a great way to be more familiar with how your body is changing and adapt your movements to suit your size and capabilities while becoming strong through various movements with your new found size.

Have some “me time”

Everyone is likely to be talking nothing but babies once you become more noticeably pregnant. Why not get some “me time”? Escape the constant tending, fussing and questions; let of some steam and feel happier and more confident throughout pregnancy. Add some endorphins to all of those other new hormones floating around in your body.

 

 

 

Energy

Becoming heavier whilst having something share your daily nutrients can be an extremely tiring process. Even relatively simple tasks can appear overwhelming and it can be easy to get into a pregnancy slump; comfort eating and avoiding most things at the thought of how much effort they'll take. Exercise can be a great way to boost endorphins and raise your general energy levels. It will also leave you knowing your own strength and feeling more confident to take on daily tasks as you continue to grow.

IMPORTANT:

As I said at the start this is general advise for the majority of pregnant ladies. Before exercising during pregnancy you should always seek approval from your GP. There are a number of contraindications to training and pregnant ladies with things such as high blood pressure, weight issues, previous birth complications (to name a few) should not exercise to a high intensity during pregnancy.

It's also important to note that benefits may vary as every pregnancy is very much an individual experience. Variations may also occur depending on the current activity level of the mum-to-be pre-pregnancy.
 

For guidelines on “What to expect when you’re expecting” in terms of weight changes, hormonal changes and necessary adjustments to session intensity see my article: "What to expect when you're expecting"

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

Christmas 2013 - DOUBLE BLOG: 10 Things to Focus On & 10 x Free 10 Min Workouts

 

So it's Christmas season and I'm feeling generous - here's a double blog to take care of you over the Christmas break and make sure you don't go completely off the boil with your health.

First up...

PART ONE: 10 Things to Focus on Over Christmas...

1) Exercise: Obvious right? My advice is just to "Get it done!" Most people will take advantage of the relaxed Christmas schedule and rise a little later than normal. But if their plan is a 10am breakfast of Cadbury's Heroes then it means you'll need to be out of the door at 9am and off exercising. One hour less sleep and you can have your workout for the day complete and be home in time to join in the usual festivities.
DON'T wait until later or plan to get it done "at some point" - it won't happen!

2) Hydration: Don't neglect the simple things. Keep yourself hydrated throughout the day and help your body to ease some of the strains you're putting on it with your week or so of excess. try to link drinks with daily events; for example: Target a pint of cold water within 10 minutes of waking, before you go to bed, and before lunch and dinner - that's 4 every day as a minimum. Add a pint of water every time you're going to leave the house for an extended period to ensure hydration and you're averaging at least 5 pints a day - make that a minimum.
DON'T leave it to chance and realise you haven't had much water today - ESPECIALLY when alcohol levels will be higher for many of you!

3) Turkey: Yep, that's right: "Target The Turkey!" My point being, go big on high protein, lean meats (turkey being one of the best for this)at meal time. It will offer you prolonged energy, aid recovery from exercise (you WILL need to exercise!), keep you fuller for longer and also curb your hunger a little before pudding shows up! Avoid taking your first few bites of any dinner from foods that aren't high in protein such as roast potatoes. If there's lean meat left, DON'T save room for pudding!
DON'T approach your days differently to your working week. have a plan for rough meal times and meal content ahead of each day. Leaving things to chance and eating "whatever's going" won't rub!

4) Sleep: Easiest one! Take advantage of the break from work (if you're fortunate enough to have one) and sleep where possible. Don't fear a day time nap - embrace it. Sleep is one of the easiest and cheapest medicines going; the value of sleep should never be over looked.
DON'T burn the candle at both ends and go back to work after your break, needing a break!

5)R&R: Following on from the sleep suggestion focus on taking care of your body. Spend some time foam rolling and stretching, doing yoga and pilates and generally making sure you feel in top notch for 2014. you might not have this much spare time or flexibility again for a few months.
DON'T waste this opportunity to really let your body recovery and repair ahead of 2014.

6) Fun: Don't take activity seriously all of the time. In fact, be creative and try to exercise elsewhere apart from your usual gym. Some of the workouts listed below don't require any equipment so why not head of to somewhere scenic and workout there for a change?
DON'T just head to the gym and go through the motions

7) Next year: Have a moment of reflection. What did you do with the last 12 months? Where did you start? Where did you finish? Are you in a better place physically than you were 12 months ago? How do you intend to improve again? What is your new "Why"? Get a focus for the year ahead and plan it out with micro plans of 1-3 months that will take you to your end goal stage by stage with no chance of failure.
DON'T just do next year what you did this year - life's too short!

8)Life: If you want to have a successful year ahead in terms of improving your health then it's important to have all other areas of your life in balance such as your work, family and other commitments. More often than not people struggle with results as their health isn't a REAL priority. They may say it is, but they're not willing to manage other areas of their life to MAKE time for exercise and living healthily.
"I didn't have time to go to the gym this week..."
"I was in a rush at lunch so just picked up..."
"I don't have time for breakfast in the morning..."
"I had to drink as it was..."
" I'm going to struggle to make the gym next week. I'm running my kids around..."
"There aren't enough hours in the day!.."
If you say these things, your health is not your priority. You need to plan in the inevitable and figure out solutions when met with barriers.
DON'T "try" to do anything next year... just do it! Plan with accuracy and thoroughness and create a fool proof regime.

9) Alcohol: Don't focus on drinking it; focus on being aware of when you're most likely to drink it. For example, if you're planning your exercise regime for the week then consider social occasions too. Don't plan an early morning sprint session on a day when you'll be recovering from a family gathering where you might drink. Likewise, don't drink "because it's Christmas" - you're not a child; have some self control. Sure, you may drink more than normal but remember, you don't HAVE TO drink! Try saying "no", then wake up the next day and workout - you'll be glad you did it. Just be realistic with your plans and don't instantly let lose on the alcohol.
DON'T see Christmas as a green light for daily drinking!

10) Embracing your surroundings: In my opinion, there is no better time of the year to get outside look around and listen to what's around you. Reflect on the year gone by, think about the year ahead and be grateful for what you have and how fortunate you are. Go for a walk, discover somewhere new, enjoy scenery and spend time absorbing your surroundings. Life can be very go-go-go... stop... be aware!
DON'T sit in all Christmas eating chocolate and watching repeats of Christmas films or playing with your newest toy!

PART TWO: 10 x 10 min workouts...

NB: ALWAYS take time to warm up first though with either a lower intensity of the exercise you're about to do such as tempo runs before sprinting or a mobility flow such as the two on the links below before doing resistance work. The warm up may last only a few minutes but it's necessary to get the most from your 10 minute workout.
Mobility Flow 1: https://www.youtube.com/watch?v=d1cpIOjiVs4
Mobility Flow 2: https://www.youtube.com/watch?v=3cnMTfq_ON4

WORKOUTS: 1) 10 x "1 minute 100's" : Run 100m in 15-17 seconds, turn and immediately jog back to the start in the remainder of the minute (ie: 45 sec jog if the sprint took you 15 secs), try to keep an eye on the time so that you make it back on time. When the second minute starts, turn and sprint again. Do this 10 times - much harder than it sounds.

2) Tabata Push and Core: Set your timer up for Tabata Intervals: 20 secs work, 10 secs rest x 8 (4 mins total). During the 20 second working periods alternate between these exercises:
A1) Push Ups and Tuck (as you perform the push up, during the upwards "push" motion lift one knee and raise it towards the wrist on the opposite side of your body, drop into the nxt push up with both feet on the floor and this time, as you push raise othe other knees under the body and across to the opposite wrist) Similar to exercise 3 here (link) but with push ups in between
A2) Plank and Reach https://www.youtube.com/watch?v=xAzQqEF50PE

B1) Shoulder Press Push Ups (push ups with your feet standing nearer your hands to create an upside down "V" shape with your body. Lower the top of your head towards the floor rather than your chest) Exercise 10 here (Link)
B2) Frogs Exercise 12 here (Link)

3) Short Running intervals: Set your GymBoss or interval timers to sound every 15 seconds. Simply run as fast s you can for 15 seconds, walk for 15 seconds trying to slow your breathing as much as possible in that time. It might be necessary to break this into 2 x 5 minute blocks with a short rest between.

4) Tabata Pull and Core:
A1) Pull Ups or inverted row under a bar or tree or climbing frame A2) Side Plank on your left side
B1) Heavy Deadlift (find something heavy and pick it up with a flat back, heels planted flat and feet either side of the object. be creative: plant pots, logs, old Christmas trees anything "heavy".) B2) Side plank on your right side

5) Broken 1000m Row: Row 100m - Climb off and do 10 x heavy Kettlebell Swings - repeat for 10 rounds

6) Tabata - Legs and Core:
A1) Squats or jump squats (add weight if accessible)
A2) Laying Leg Raises

B1) Alternating Reverse Lunges
B2) Crawl Outs - (Link)  

7)10 x Minutes of 5 x exercises: 1) Push Ups, 2) Squats, 3) Plank 4) Walking Lunges, 5) Burpees - Twice Through with minimal/no rest

8)Tabata - Conditioning
A1) "Up/Downs" or "Suicide Push Ups" (start in a push up position climb down to a plank and then back up again as fast as you can as many times you can without your knees touching the ground) Exercise 21 here: Link
A2) Animal Crawl 2-3m Forwards and Backwards (Link)

B1) "Pop ups" - (Link)  
B2) Mountain Climbers (Link)  

9) Short variation of "Cindy" (it's a Crossfit workout"): 5 x pull ups, 10 x push ups, 5 x bodyweight squats - 10 minutes. Aim to do a round a minute every minute and you'll be doing well.

10) Walk. The easiest option going but if you at least walked every day that's streets better than the majority of the country. Add variety to it though - whether you add in some intervals, hill sprints, bodyweight exercises, combine walking lunges between regular walking, race a friend, take a dog and sprint around with them, whatever you do, just try to be active.

So there you have it - 10 things to focus on and 10 EASY to fit in workouts. You're telling me you can't sacrifice 10 minutes from your day?

You must REALLY want to be fit and healthy! (sarcasm intended!)

PRIZE for anyone that does all of the 10 workouts above and shares evidence of it with me (pictures along the way). I mean it - I'm offering to reward you for putting aside 10 minutes of your day! How easy is THAT!?...

Hope you found this useful. Feel free to share with your friends, family and networks.

Have a lovely break from Christmas... but not from life! Until next year....

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