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Category Archives: Exercise

Discussion points for all of you out there, whether you are just starting out or have been training for years.

How It Works:

When undergoing any type of weight-loss program, the goal is to consume fewer calories than you burn which then results in your positive weight loss achievement. Ideally calories that you burn come from body fat, as opposed to muscle tissue.  Unfortunately, this is not always the case, dependent on how well you control your nutrition and in some cases your body grows more used to any particular program, it begins to adapt to the demands placed on it and as a result your program becomes less effective. Carbohydrate cycling effectively addresses this problem by varying the carbohydrates, consumed daily in such a way that the body is hard-pressed to follow.  The result: consistent fat loss.  In addition, carb cycling allows you to maintain an intense exercise program because you’re still consuming sources of healthy carbohydrates to fuel your workouts.

According to industry experts, carb cycling diets consist of three primary phases: a high-carb day, low-carb day and a no-carb day.  These days are designed to coincide with your specific exercise sessions and goals. For example, on the high-carb day, you perform the highest-intensity exercise to allow for adequate performance and recovery and use the no-carb day as a rest day as this allows the body to recover from intense bouts of exercise while preserving muscle mass and rapidly losing body fat.  The primary method of exercise on a carb cycling diet should be from resistance training, though it’s still effective without it.  This burns an excess of calories and will also give a greater post exercise elevation on your metabolic rate.  To determine the total number of calories you should consume to lose weight, visit the NHS BMI calculator

Designing a Diet:

Specific nutrients of each day are dependent on each person but it’s important to maintain the same ratios each week.  An example, the lower end of the spectrum for carbohydrates, could recommend 1g carbohydrates per 1 lb. body weight on a low-carb day, and 2g per 1 lb. on a high-carb day. No carb days should be as low as you can make them, in other words, no direct sources of carbs.  Indirect forms such as vegetables and nuts are acceptable.  Protein intake for the week should remain a constant, at least 1g per 1 lb. body weight.  The remainder of the calories should come from healthy fats.

Sources of Food

Acceptable sources of carbohydrates are those that are from slow-digesting complex carbs, such as oatmeal, sweet potatoes, brown rice, whole grains and some fruits.  Immediately after the workout, it may be necessary to consume simple carbs to replenish muscle glycogen.  Sources of protein include any kinds of lean meats including chicken, fish, or beef, as well as eggs, milk, soy, and nuts.  It’s important to consume enough dietary fat to keep testosterone levels high during the process.  Aim for sources of omega-3s and omega-6s such as raw nuts, fish, olive oil and avocados.

Try this Carb Cycling and see the results.

Enjoy your Food Wisely

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Boot Camp Timetable 2011 in Leicestershire

DAY LOCATION IN/OUTDOOR TIME/DATE FITNESS LEVEL

 

Monday

 

Rawlins College, Quorn Indoor 1845-1945hrs All Welcome
Wednesday

 

Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome
Wednesday

 

Foxton Locks Outdoor 0930-1030hrs

(re starts May 2011)

All Welcome
Friday

 

Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome
Friday

 

Beacon Hill Outdoor 0930-1030hrs All Welcome
Saturday

 

Bradgate Park Outdoor 0930-1030hrs

(re-starts June 2011)

Beginner

 

All stefantaylorfitness Boot Camps are designed for all, whether you are re-starting after a break or you have been training for a while and are now looking for a fresh challenge.  2010 see’s new sessions being added to the timetable to give you a greater availability and choice of frequency to exercise effectively and gain those results you so desire.  Every session has one thing in common, enjoyment.  Exercise should be something you both feel the benefit from and wish to do again and again.

Rawlins Boot Camp: An indoor Boot Camp that changes its’ emphasis every 4 weeks, so you are constantly being challenged and will see and feel progress as a result.  This session has been designed to guarantee you burn calories, tone up and strengthen.  Suitable for all, this class gives the comfort of being indoors and will ensure you leave feeling invigorated. 

Foxton Locks Boot Camp: Situated between Market Harborough and Kibworth, Foxton Locks provides an excellent environment to challenge all levels of fitness and is a small group session with a personal touch.  A combination of cardiovascular exercise and resistance work will ensure you burn calories, tone up and lose weight and guarantee you improve your fitness levels making for a fitter and healthier you.

Beacon Hill Boot Camp: A fun, rewarding and challenging session that is based in this fabulous park.  This outdoor session is guaranteed to give you the results you desire and leave you looking and feeling energized.  Moving between several locations in the park, each session will work to improve strength, co-ordination, aid weight loss and tone up improving fitness levels and will suit all abilities.

Bookings:  All bookings can be made in advance either via telephone 07811 28 42 92 or via email info@stefantaylorfitness.co.uk if you require further information please contact via the same means or visit our website www.stefantaylorfitness.co.uk/bootcamp.html

Enjoy your fitness

A great set of abs, also known as a 6-pack are a sign of being in great shape, but for most people they remain hidden beneath a layer of body fat.

You can do all the sit-ups in the world, but if you’re holding a layer of fat around your stomach, no one’s going to see them.

Fantastic abs aren’t impossible, anyone can get them, it just takes commitment and know-how.

The good news is that you’re going to learn what to do so you too can have the most coveted prize of a great physique – a 6 pack!

Reduce Calories

For your abs to be visible, you have to strip the fat away and this is done by creating a negative energy balance (burn more calories than you consume). Many fitness gurus suggest combining exercise with a calorie reduction of 500kcals below your current intake (try gradually reducing your calories by about 50kcals per day, until you’ve reached the 500kcal target). This should promote a gradual fat loss of around 1-2lbs per week.

TIP: Don’t reduce calories too quickly, or you’ll risk suppressing your metabolism, inhibiting fat loss and crave too much.

Eat More Protein

Many people fail to realise the importance of protein when trying to get lean. Insufficient protein leads to something called a negative nitrogen balance, which leads to loss of muscle mass and a slower metabolic rate. Protein supplements are an easy way to quickly increase protein and provide an instant hit of high quality whey.  Protein can also aid fat loss because it requires more energy to process than fat and carbs.

TIP: Try consuming 2g of protein per Kg of body weight, daily.

Eat Slow Digesting Carbs

To sustain fat loss, stick to small servings of low glycaemic carbs. This will avoid big blood sugar levels spikes and the increase in insulin which is so effective at storing excess carbs as fat. Stick to complex carbs such as oats, low GI fruits and brown rice. Avoid high glycaemic foods (potatoes, cakes, confectionary bars, sugary drinks, white rice, bread and pasta, etc. at all times except post exercise)

TIP: Your body processes carbs better in the morning, so limit your carbs in the afternoon and evening – This should speed up fat loss.

Eat Essential Fats

Fat in itself does not make you over-weight, only excess calories, inactivity and excess bad oils make you fat. However, fat is calorie dense so any fat you eat must be more of the healthy type. Increase your consumption of EFA’s (essential fatty acids), as these can actually increase your metabolic rate. If you concentrate on eating lean proteins (chicken breast, lean red meat, fish, free range eggs) and healthy carbs, you are dramatically reducing unhealthy fats. You should then aim to consume a small serving of healthy fats with your meals, including:

  • Extra Virgin Olive Oil
  • Oily fish
  • Avocadoes
  • Nuts (except cashews)
  • or an EFA supplements

Eat Every 2-3 Hours

Eating 5 or 6 small meals is vital to reducing body fat by reducing cravings and the release of the catabolic stress hormone, cortisol (cortisol inhibits the fat burning process, so don’t skip meals), by controlling cortisol you dramatically reduce muscle breakdown.

TIP: To keep your body in a fat burning mode (positive nitrogen balance) always include a source of high quality protein (lean meat, fish, eggs) and consume a glass of water with each meal. Never skip breakfast.

Weight Training

Weight training is essential to maintain a high metabolic rate and develop an impressive 6-pack and when you reduce calories, your muscle tissue risks being burnt as fuel. Weight training counteracts this problem by promoting protein synthesis and natural hormone levels, preserving your hard earned muscle tissue.

TIP: Stick to heavy compound lifts such as dead lifts, squats, bench presses and the shoulder press and get your session completed within 45 – 55 minutes. Weight train 2-3 times per week.

Cardio

Cardio is the traditional ‘fat burning’ exercise, but it’s important to do it correctly to promote fat burning while preserving muscle.

HIIT

This doesn’t matter whether you are just starting out or are very fit, high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT produces a large excess post-exercise oxygen consumption (EPOC) (the amount of energy required to return your metabolic rate back to pre-exercise levels). If you create a big EPOC, your metabolism will be increased for hours while your body recovers.

TIP: To prevent muscle being burnt as fuel, consume fast digesting protein before cardio sessions. Keep sessions under 60 minutes and perform cardio and weights on different days.

Ab Exercises

Ab exercises build and tone your abdominal muscles, but ab exercises alone will never give you the mid-section you crave. Spot reduction (burning fat from a particular body part using targeted exercises) is a myth, so performing 100 sit-ups a day will not melt away abdominal fat, nor will those electrical stimulant machines! Use ab exercises to sculpt your Core area, then use a strict diet and exercise programme to reveal them.

TIP: Stick to basic crunches, hanging leg raises and oblique crunches. To build rugged 6-pack muscles, you’ll need to add weight (carefully so as to avoid injury) in the 6-12 reps range. For general toning, stick to lighter weights and higher reps (10-20 rep range). Train your abs 2-3 times per week.

Night Time Nutrition

A small protein meal prior to bed is a trick used to prevent muscle loss when sleeping, whilst also promoting fat burning. Protein Supplements provides a boost of easily digested amino acids, ideal for creating a muscle maintenance state before bed.

Follow my advice for the next six weeks and you’ll be amazed at the changes in your ab definition and tone. Remember that your Core muscles won’t appear by magic, so you’ll only get out what you put in.

Enjoy your training

stefantaylorfitness

Keep On Track With Your 2011 Fitness Resolutions

 

 

 

 

 

 

It’s about this time of year, if not sooner, that people have all but given up with their New Years Fitness Resolutions but using these simple steps, you’ll find you are more likely to keep on track with achieving them and striding into the Spring and Summer months feeling fit and ready for beach.

 

Train with Friends :

 

It’s easy to skip a session when training by yourself but if you have made an arrangement with friend(s) you won’t be missing another Boot Camp session, meaning that stubborn body fat will soon be a thing of the past.  A study has shown that those who trained with friends felt a greater rush of endorphins and were able to sustain higher intensity exercise for longer

 

Make a Lunch Date: 

 

Squeezing sessions into times when you usually socialise, such as lunch breaks, after work or weekends, makes your more likely to submit to the temptation of missing them.  By fitting a session into a lunch break or taking your kit to work to go straight to a session after work means it’ll soon become part of your daily routine.  This type of daytime training will also mean you will be happier and feel reduced stress levels.

 

Keep it Realistic: 

 

One of the most common reasons for ditching exercise in around this time of year is that your goals have been unrealistic.  Get some expert advice and have a fitness program or nutrition plan designed for you and this will make sure your objectives are SMART: specific, measureable, achievable, realistic and timed.

 

Don’t do Too Much:

 

 Aching muscles provide an easy excuse to stay at home but this will be a normal result after challenging exercise, simply give yourself a rest day and most importantly ensure you are getting around 8 hours sleep.  Avoid training the same muscles groups 2 days in a row.  These things are essential for maintaining results and remaining motivated.

 

Enter a Race:

 

 You may think this really isn’t for you but it really will help focus your mind for preventing you from skipping sessions. There are a vast number of events out there from 3km fun runs to ultra marathons, so next time you’re checking your emails take 5mins to search something online.

Reward Yourself:

While consistent training is vital for success and achieving those goals, something I strongly advocate is having a little downtime.  So if you have been sticking to your training plan, then eating some foods you really enjoy is a great reward.  Have a cheat day once in a while just as long as you commit to working hard the rest of the time.

 

Follow these simple steps to success and see the results you are really looking for, we can all talk about what we’d like but not all of us achieve it, be one of those people who achieve.

If you would like further advice on how to start your SMART training plan then contact me and we can design a plan for you.

 

Enjoy your Training

 

stefantaylorfitness

One of the most important factors in injury prevention is warming up and cooling down, and should not be neglected.
Warming up refers to a preparatory phase at the beginning of an exercise session. Warming up generally involves a period of low-impact exercise regimes which prepare the body for the more strenuous aspects of the sporting activity. Warming up is an important aspect of exercise in
reducing the risk of injury that would possibly happen if over stretching occurred, without being physically warmed up and prepared for exercise.
Cooling down refers to a short period at the end of an exercise session. The cooling down phase, again, tends to involve a short period of low-impact exercise which gradually returns the body to its ‘resting state’. The cooling down phase is believed to reduce the risk of muscular soreness which may occur the day after an exercise session, and reduce the risk of fainting or collapse after such a session.

The Warming Up Session

An exercise session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will simply involve performing the activity at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:

• It gets the body ready for the physical exertion that follows. This optimises the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.

• If the warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.

• It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for
strenuous activity.

• It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.
A typical warm-up may involve some ‘loosening exercises’ followed by a few minutes of low impact aerobic activity and then a series of stretching exercises. This may last for approximately five to fifteen minutes depending upon the intensity of the session which follows. Loosening
exercises at the start of the warm up may include activities such as ‘mobility movements’ and ‘jogging on the spot’. These are gentle activities which begin to prepare the body for exercise and are especially important if you have been inactive for a while.
The aerobic exercise may involve activities such as cycling on an exercise cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the overall temperature of the muscles.

Dynamic Stretching exercises provide the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important reason for doing dynamic stretching exercises is to prevent the muscles and tendons from being overstretched during the session.
Such a warm up will also prepare the joints for physical activity.

The Effects of Warm Up on the Body are:

• Cold muscle, tendons and connective tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to produce the best effects. Warming up also relaxes the body and muscle which further allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold.

• A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise.

• Exercising, without warming up, may cause the muscles to work without an adequate oxygen supply. As a consequence, lactic acid accumulates and the muscles may become prematurely fatigued.
A warm-up increases the temperature of the body. This increase in temperature facilitates and speeds up many of the processes associated with exercise metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles.

Cooling Down

A cool-down involves a short period at the end of an exercise session during which the physical activity of the body is gradually reduced to almost its resting level. A cool-down therefore often involves a period of low-impact aerobic exercise which is gradually reduced, followed by a few gentle stretching exercises. This has a number of effects.
The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which
will also assist with the removal of metabolic waste products.
During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If you stop exercising suddenly, the heart continues to beat fast, sending blood around the body,
but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return
continues to be assisted by the actively contracting muscles, thereby preventing this problem.
After exercising, and following the cool-down period, your heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by your overall physical condition. It
may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The cooling down period also provides an opportunity for the inclusion of additional stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day. The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this
time.

Enjoy your Training

The Overload Principle

This is probably the most important principle of exercise and training. Simply stated, the Overload Principle means that the body will adapt to the stresses placed upon it. The more you do, the more you are capable of doing.  This is how all the training adaptations occur in exercise and training.  The human body is an amazing machine. When you stress the body through lifting a weight that the body is unaccustomed to lifting, the body will react by causing physiologic changes to be able to handle that stress the next time it occurs.  This concept is similar in cardiovascular training.  If you ask the heart, lungs and endurance muscles to do work not previously done, it will make changes to the body to be able to handle that task better the next time. This is how people get stronger, bigger, faster and increase their physical fitness level.

When you are working out, you want to strive to somehow increase the workload you are doing above what you did on your previous workout so you have overloaded your body to create a training adaptation.  This increase in workout stress can be a very small increase, as many small increases over time will eventually be a large increase or adaptation.

The stress placed upon the body in a workout relates to numerous factors such as:

  • Amount of Time to Accomplish the Workout
  • Amount of Force Generated During the Workout
  • Amount of Total Workload in a Training Session

Some ways to increase the workload of a training session over a previous workout session include:

Decrease Workout Time

If you perform the same exact workout on two days, but on one day it took less time, you have increased the workload on the day that it took less time for the workout.  This is due to the fact that time is a component of determining workload, therefore; you have increased the intensity of the workout by decreasing the amount of time to complete it.

Increase Force Generated During an Exercise

This can be as simple as adding more weight or resistance to an exercise or to the body as in cycling, running or stair climbing. Adding just a small increase in weight, resistance or incline, whenever possible, to an exercise will soon accumulate to large gains in workload performed. Other methods to increase force include performing exercises with accelerating speed and a greater range of motion.

Increase Total Workload

Some examples of increasing a training session workload include doing more exercises, doing more sets, going farther or going faster. Some of these benefits can be offset by a corresponding substantial increase in time to perform the increased workload as time is a component in work performed. The goal is to increase work while decreasing time to a point that determines a maximum workload for a training session.   This provides for maximum intensity and efficient, productive training.

Apply these fundamental principles to your training and you will feel the difference…… quickly.

Enjoy your training

StefanIndoor Boot Camp

Boot Camp - Interval Training

Boot Camp - Interval Training

Effects of Training on EPOC

On completion of any cardiovascular exercise or weight training, the body will continue requiring oxygen at an elevated  rate compared to before the exercise began.  This sustained oxygen consumption is known as EPOC (excess post-exercise oxygen consumption).  This has originally been referred to as an oxygen debt.  From research it seems this hypothesis was first deduced in 1922. They theorized that the body needed to replace the oxygen used by the working muscles during mild to intense bouts of exercise.  However more recently, researchers have used the term EPOC to describe several different events that occur within the body as it returns itself to rest.

As the body starts to restore itself to its pre-exercise state, consuming oxygen at an elevated rate, the rate of energy expenditure is also elevated, meaning calorific burn is also higher.

The following occurs during EPOC:
1) Replenishment of Energy Resources:  Replenishment occurs for the immediate energy source, known as the phosphagen system, which is comprised of creatine phosphate and ATP (adenosine triphosphate).   In addition, lactate which is a molecule that is produced during more intense exercise is being converted to pyruvate for fuel utilization.  The body is also restoring the muscle glycogen that has been used during the exercise session.
2) Re-oxygenation of Blood and Restoration of Circulatory Hormones: During exercise, large amounts of oxygen is utilised to break down food stuffs for energy, therefore the body continues to expend energy after exercise to re-oxygenate the blood.  During the post-exercise period, the body restores the levels of circulatory hormones, which increased during exercise, back to normal levels.
3) Decrease in Body Temperature: As energy substrates are removed from the exercising muscle tissues of the body, heat is produced and the body must expend energy to return to the normal core body temperature.
4) Return to normal Heart and Breathing Rate: Energy expenditure is greatly elevated as the body rapidly returns to a normal Breathing and Heart rate.

Weight Management and EPOC
Due to the body continuing to expend energy after exercise, EPOC has an essential role to play when considering an exercise program devised for weight management or loss. It seems researchers are interested in the effect different forms of exercise have on EPOC.
The evidence suggests that a high-intensity, interval type training session has an increased effect on EPOC.  It also seems to appear from research that resistance or strength based training produces greater EPOC responses than steady state aerobic exercise. The research suggests that high-intensity resistance exercise alters the body’s homeostasis to a greater degree than aerobic exercise.  The result is a greater energy requirement after exercise to restore the body’s systems to normal.

Application of Training:

Hill Image

Irrespective of your type of sport or exercise activity, all participants should utilise high intensity / short duration training as a means of either maintaining weight or as a practical weight loss component.  It would be inappropriate for a beginner to begin such activity but when guided by a fitness professional, research suggests this will have a positive influence upon any individual.

Enjoy your training

Stefan Taylor

stefantaylorfitness

It helps when it's in my genes

It helps when it's in my genes

  • As a Personal Trainer I am constantly working out using functionl movements for strength gains but occasionally I go through a session isolating a body part I feel might need attention.  I generally have the mind set that if you utilise multiple body parts that you have a greater metabolic gain as a result ie Squat/Shoulder Press combination.  As the leg muscle are the largest in the body they will burn greater calories and result in a greater EPOC.

I have gone through a chest session today using PowerBlock dumbells.

Todays’ chest session started 30mins before any exercise with 2 scoops of N.O.Explode in 300ml of cold water.

Main Part:  Warm-Up 2 x 20  reps incline Dumbell Press – 15kg

Incline Press:

1 x 15 reps – 20kg

1 x 12 reps – 22.5kg

1 x 10 reps – 25kg

Flat Bench Press:

1 x 15 reps – 20kg

1 x 12 reps – 22.5kg

1 x 10 reps – 25kg

Incline Flys:

1 x 15 reps – 11.5kg

1 x 12 reps – 13.5kg

1 x 10 reps – 15kg

Wide Arm Press – Ups: 3 x 20 reps with hands on dumbells to increase ROM.

Dips: 3 x 15 reps with minimum of 90 degree elbow flexion and good posture.

While training slowly consuming 44gram  of Syntha-6 Protein powder in 300ml of water.  Post training full stretch of all essential upper body muscle components with 500ml of water for hydration.

I always enjoy a good quality isolation muscle group work out with dumbells as it challenges all of the stabilizers and fixators, around the shoulder on this occassion as well as your proprioception, which you tend not to get from fixed resistance machines.

Enjoy your training

Strength Interval

Strength Interval at Boot Camp

Fitness Boot Camp

New 4 week cycle of Boot Camps, now with a 50/50 focus on functional body weight strength and Cardio.  Strength exercises included Jump Squats, Squat Press, Pyramids and The Plank and with the Dynamic Side Steps with Lunges and 15m Sprints with jog recovery making up the Cardio Phase.

All Boot Campers completed 3 full circuits of the session working for 40 – 45 secs per exercise station.

The gains from this session are as a result of each person working above the 75% effort level, their EPOC (excess post-exercise consumption) values would have been elevated thus burning a greater amount of calories during the first hour post exercise.  The functional combination of exercise ie. a Squat with a Shoulder Press, helps develop a greater level of co-ordination between upper and lower limbs and promotes total body strength.

Week 2 will follow similar functional and Cardio inclusions.

Enjoy your Boot Camp

Stefan Taylor

stefantaylorfitness

A Personal Trainers Essentials

A Personal Trainers Essentials

Do I Really Need to Exercise – Where do I start?

Starting an exercise regime can be difficult, in terms of saying to yourself, have I got time? What can I do? Will I be able to cope? But these are questions that can easily be answered if you apply some simple steps to try to ensure you are in a positive frame of mind about what your goals are and that they are achievable for you at this point.  Exercise shouldn’t be a reminder of taking part in PE at school, which for some may not have been a pleasant experience, it should be enjoyable, social and rewarding and you may well surprise yourself in terms of what you can achieve, many people of all ages and experience levels find themselves becoming healthier, fitter and having increased confidence as a result.

Why not try following the following steps to make a change to your life today:

  1. Start Small
    Exercise is not an all or nothing endeavour, it’s definitely a continuum. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month as this perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight but do expect to take small steps every day.
  2. Start Where You Are
    Your exercise program doesn’t need to be elaborate, it doesn’t require you to join a gym or sweat for an hour every day, simply look at your current routine and you may discover you already walk 30 minutes at a time taking the dog for a walk or walking to the shop for groceries, this is all exercise. You can use that as a jumpstart and add another 5 minutes or walk at a faster pace, start from where you are.
  3. Surround Yourself with Good Role Models
    If none your friends currently exercise, odds are you will have a hard time becoming active.  By no means does it mean stopping spending time with your friends but take time to chat with people who already exercise regularly or ask if they have any books or magazines which are good for beginners or know of any classes or clubs which may suit your needs.  If you surround yourself with more positivity about exercise, it will be easy for you to stay active as well. Peer pressure is a wonderful thing if you use it in positive ways.
  4. Set Weekly Goals
    Check in with yourself each week by setting attainable, yet realistic goals. Try to set a plan to go faster, farther or longer with your routine. You can even set nutrition goals which can be monitored by simply writing down all you eat and drink during the day, this is an extremely good way of changing mind sets when it comes to food and drink. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Only you know what is realistic for you.
  5. Try Something New
    If you have tried a walking program and always drop out after a few weeks, don’t worry, it may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term.  Sign up for stefan taylor fitness Boot Camp or try running or biking instead of walking, go with others or go alone, try exercising at different times of the day. Keep your options open and find exercise you enjoy so you never view exercise as a chore. It should be fun and fulfilling.
  6. Find an Exercise Buddy
    Even if this person doesn’t exercise with you; let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
  7. Make Exercise a Priority
    If your exercise plans and goals are at the bottom of your priority list, you will never reach them.  You have to believe that this is important enough to make it happen, dedicate time to giving exercise a positive priority. Take a serious look at your words, desires and behaviour. Do you always talk about wanting to get active, but never actually do anything about it? If so, you are only going to continue the cycle.  Be honest with yourself about what you really want and how much you are willing to work to make it happen and you’ll be surprised how easy it falls into place once you put your energy into action.

Simply by reading through these 7 tips to creating a healthier you, you have already made the very first important step to making the changes to your lifestyle.   You may find that you have already started to apply some of these simple tips but now can apply the remainder to give you that kick start you may need.  There are many people in Quorn who share similar interests, why not share exercise as a new interest.

Enjoy your training

Stefan Taylor

stefantaylorfitness