After years of over-training & ‘chronic cardio’ I have finally found a place of balance and my ‘minimum effective dose’ that ensures I am happy with both my body composition & fitness/strength markers!
Could I be a bit leaner? Probably, but it comes at a performance cost & a health cost to me that just isn’t worth it. I like to be strong & capable & have a body that is able to do what I want it to.
I love crossfit style training as it incorporates strength, agility, cardiovascular fitness & gymnastics….. It’s tough but it’s over quickly. Almost the polar opposite of that, I love hot yoga, the calm & centred feeling I get from that is like no other & I can’t get enough of how amazing your skin feels after all that sweating.
My typical workout week is generally:
- 2 heavyweight days, no longer than 40 mins,
- 1 high intensity interval session of about 20mins including warm-up,
- 1 metabolic conditioning session of no longer than 20mins, and finally,
- 1 hot yoga class.
I got a weight vest for Xmas so I will often wear that while walking the dogs or doing a body weight workout. With my weight training at the moment, I am really enjoying super-setting upper & lower body exercises to keep my heart rate elevated and mix up my normal weight workout. That might look like sets of squat superset with bench press, deadlift superset with bent-over row, walking lunge superset pull-ups. As a finisher I will generally do a tabata set of burpees, rowing or similar. My HIIT day might be sprints or a HIIT session from My Fit Station, my metabolic conditioning day will consist of a crossfit style workouts with kettlebells & bodyweight exercises.
One of my go-to exercises if I am lacking motivation or time, is to just do a few tabata sets of different exercises. It is perfect if you only have 15mins & normally gives me the motivation I was lacking. Try setting your tabata timer & doing 3 rounds- push-up’s, air squats & sit-up’s. Whole body workout, over in 12mins and you have kicked your body into fat-burning-furnace mode for the rest of the day. You are welcome!
Create a routine that incorporates activity every day so it becomes part of your life. If you are feeling a bit lacking in motivation you could:
- download an app called WOD Genius that let’s you tick the equipment you have & it spits out a workout for you,
- book in a few sessions with a PT,
- organise to train with a friend, go for a walk or do a group fitness class.
The key to reaching your fitness goals is to be realistic with what you want, be consistent & do things you like doing.
If your goal is to have six-pack ab’s but you train once a week & it’s a leisurely walk, you are kidding yourself. Set yourself small achievable goals that will keep you positive & allow you to see success, which will ultimately keep you motivated to continue!
There is no one ‘magic bullet’ with training. Just as the same nutritional plan won’t work for every person, neither will the same training program. Experiment with your own body & find out what works for you. Start off doing activities you enjoy (even if it’s a walk with a friend), develop a routine around them and then start to try new things and incorporate more challenging exercises.
Exercise should make you feel great and should strengthen your body. It should not take hours out of every day or make you feel run-down. If it does, it might be time to try a different type of exercise.
Just start. Not tomorrow, or Monday. Today. Now.
Stay tuned for next week’s “Mind Fitness” post by Shan!
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