Five workout misconceptions

If you don’t hurt, it’s not working

It’s common for muscles to feel sore after a workout (called DOMS, or delayed onset muscle soreness), but there’s a common misconception that if you don’t feel DOMS after a workout, then you didn’t workout hard enough. Firstly, everyone is different, so a good workout that causes DOMS in one person may not cause it in another. Chasing muscle soreness (essentially inflammation from the repair of microscopic tears in the muscle) can lead to injury. So whilst DOMS is a common side-effect of a hard workout (especially one that is new to your body), it’s not necessary to feel sore afterwards to know that it’s working!

 

Heavier weight = better workout

Strength training in any workout that provides resistance to your muscles. This is great for bone density and muscle growth, but the workouts don’t need to be in the form of heavy weights or resistance machines – smaller weights, kettlebells and medicine balls can be used with similar effect. Not got any weights? Gravity, resistance bands and your own body weight are great alternatives! Read why everyone should lift weights.

 

You can get abs by working your core

This is a bit of a loaded one, because what exactly do we mean by ‘get abs’? We all have core muscles, even when you can’t see them. Most people who want to ‘get abs’ mean ‘see ab definition’, which is a different ball-game. The common misconception is that if someone works out their abs a lot, they will develop a defined stomach area. Since ‘spot fat reduction’ is not a thing (i.e. you can’t lose fat specifically on one part of your body but not the rest), just training your abs won’t ‘give you abs’. The better option is to pair full-body functional training (which uses your core a lot) with a healthy diet. The result? A stronger core and lower overall body fat percentage, which could lead to a defined core (please also bear in mind that due to variation in genetics, some people will find it really difficult to achieve definition).

 

Every workout should leave you a sweaty mess

I absolutely love sweaty workouts. The more out of breath, the better, which is why I sometimes struggle with slower, more functional workouts. However, different workouts have different sweat-factors, i.e. lifting weights might not leave you as sweaty as a boxing session, but that doesn’t mean it was any less valuable to you. In fact, it is important to mix up your training – doing workouts that leave you 100% exhausted and a sweaty mess every time is a great way to lead to burnout and injury. Mix it up and don’t think of sweatiness as a marker of a good workout!

 

More workouts = better results

Obviously consistency is great when it comes to working out, and getting moving regularly is an important part of keeping healthy. However there is such thing as working out too much, and so more is not necessarily better. Recovery is at least as important as your training, and well-placed recovery days can help your muscles repair better, leading to greater improvements in your fitness/muscle strength.

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Image by @alittlepickmeup

How I keep motivated

It’s a question I get asked time and time again – just HOW do I keep motivated? Mostly it’s in reference to fitness, but we require motivation in all walks of life, from work, to household chores, to the gym.

I don’t believe there’s any secret to motivation – it all comes from practise, prioritising and learning to do what you love and love what you do. Regardless, here are my top tips for staying motivated day to day.

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Learn to love what you do

Easy to say, harder to do. But when you love what you do, motivation to do it comes easily, 75% of the time. The reason I didn’t say ‘do what you love’ is because I know it’s not feasible for people to constantly be doing things they enjoy – if we did, no one would have issues with motivation. The trick here is finding things you love about what you do. Finding meaning in your work has been shown to lead to the highest levels of job satisfaction, whether you find meaning in helping other people (customer services, doctors), teaching the next generation or earning money to help support your family. The same goes for exercise – if you don’t particularly enjoy the gym but have no alternative way of exercising at this time, think of the specific benefits of what you are doing. I love doing mobility work because I know it’s going to help me move long into my old age. Find meaning in your workouts, and change your mindset from ‘I have to go to the gym’ to ‘I get to go to the gym’, rather than ‘I haveto go t the gym’. No one has to go to the gym, it’s a choice that’ll make you feel good. If it doesn’t make you feel good, really question why you’re doing it and think about looking for other alternatives.

 

Get into a habit

Habitually doing something means that your brain doesn’t have to make the decision to do it everyday, it’s just habit. That makes it so much easier, because it’s just the status quo. Of course, forming the habit in the first place is harder, but use the other tips on this page to get started. You won’t regret it!

 

Find a friend

You become the average of the closest people to you – a cliché but 100% true. We adopt habits and lifestyles of those closest to us, which is why a toxic friend can be so damaging. Try to surround yourself with people who are also trying to better themselves, whether that’s working hard at work, eating a healthy diet or heading to the gym everyday. In those days you lack motivation, just hearing that your friend is going to the gym after work can be enough to motivate you to head there too, even if just for a short session. Since hanging out with my fitness-focussed friends in London, I’ve taken up several new sports, have been eating healthier and I also now drink less!

 

Rest up

Motivation can be hard to come by when you’re utterly exhausted and/or burned out! You can love something and still not be motivated to do it if you’re too tired, and for that reason I would really recommend incorporating rest into your routine. Whether that’s a mental break from your job or a physical break from exercise, rest is equally as important as working out itself! Realising the difference between being physically, mentally and emotionally exhausted is also of utmost importance. If you’re not going to the gym because you’re too tired after work, chances are you’re mentally drained, not physically drained. Tired from a toxic colleague? You’re probably emotionally exhausted, and no amount of coffee is going to sort that. In these situations, working out can be one of the best things you can do, as it gives your brain a total rest from the day. Realising the difference between these three types of tiredness really helped my motivation to do things. It’s sometimes as simple as realising that you’re actually not tired, you’re just fed up!

 

Discipline

A lot of ‘motivation’ is actually discipline. The above tips help a lot when it comes to actually wanting to do something, but discipline makes up the other proportion of getting things done. People who make real progress are those disciplined enough to get into good habits. I will never say that discipline should come at the expense of enjoyment, but it takes some trial and error to realise that sometimes it takes doing something you don’t want to do now to be happier later. Discipline also makes the rewards of doing boring/painful things so much better! Seeing progress after working hard for something is a feeling far better than lying in bed everyday rather than gymming (obviously there is a time for this too!).

 

Forgiveness

We all lack motivation from time to time. In reality, whatever you see on Instagram, I am not always motivated, and although I find it relatively easy to get myself to the gym, other work (such as writing blog posts and editing YouTubes) requires huge amounts of motivation to get myself to do. I started this post about 6 weeks ago, for example – we’re definitely not all perfect, and forgiving yourself for that is SO important for your long-term happiness.

 

As with everything, motivation is about the fine balance between doing what you want to do now and remembering what you want to happen later. The great thing is that it can be practised and improved, so no need to worry if you feel like you lack motivation! The above tips will hopefully help you find something that it’s easy to be motivated to do, and then progress will come 🙂

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Almyra Hotel – Cyprus

I’d use three words to describe Almyra hotel in Cyprus: friendly, relaxing and refreshing. I had the pleasure of being invited to return to Cyprus (after my trip last year) in order to review the beautiful hotel that is Almyra. With a focus on wellness and a chic, modern interior, I knew that it was exactly where I wanted to spend what was bound to be a rainy April weekend in London.

The great thing about Cyprus actually is that it’s warm so much earlier than the rest of the med, at a warm 26 degrees everyday we were there! 🙂 In my opinion we were there at the best time of year – before everywhere else was warm and before it got too busy! Apparently September/October is perfect too.

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Rooms

We stayed in one of the seaview rooms closest to the spa, away from the hustle and bustle of the main hotel (K18 to be exact). The room looked out onto the sea with a private outdoor area with two extra sunloungers. I was actually amazed at how light and airy it was – the doors onto the outside terrace were floor to ceiling glass, letting in as much light as possible. We didn’t spend much time in the room (there was too much sunbathing and eating going on) but it was nice to come back to a large room big enough for two girls’ clutter.

Food

Almyra has a lot of options when it comes to food. It’s situated along a row of hotels and a little bit away from the main town, so the easiest place to eat is in the hotel, which usually has me a little worried, but I was very pleasantly surprised with the delicious options! The hotel itself has three main restaurants – Notios (Japanese with a Cypriot twist), Eauzone (the main breakfast and dinner buffet) and Ouzeri (a classic Cypriot restaurant on the seafront). For half board guests, breakfast and dinner at the Eauzone were included. The buffet was a fairly standard buffet – nothing special but good quality food and (thankfully) a decent selection of healthy vegetarian and vegan foods. We enjoyed breakfast at the spa one morning too and I was very impressed with the food. We got the set menu (minus pastries and cakes), which contained a pleasing amount of fresh fruit and a smoothie (of your choice). We visited the local-style restaurant, Ouzeri, for a mezze lunch – we were encouraged to get 4 hot and 4 cold dishes and couldn’t finish, so I would give a 10/10 for quantity and everything was absolutely delicious. The Japanese restaurant had to be my favourite – after all, it is my favourite cuisine. The food there was top quality – probably better than any of the other restaurants in the area, and it was a gorgeous place to sit for drinks at sunset!

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Drinks at Notios

Amenities

The hotel has a separate spa complex that is pretty serene and relaxing, with a myriad of rooms I was unable to explore in the time we had. I was told that there were many treatments that could be had, and met multiple people who had travelled from other hotels for use of the spa. The prices were not unreasonable either, and the relaxation factor was just perfect. I can’t speak for the quality of treatment, as I didn’t have any. On the top floor of the spa is a gym – basic by London standards, but with a wide selection of free-weights, a few machines (though no squat rack!), soft mats and cardio equipment. I never saw it so busy that people had to wait. It was also the best view I’ve ever had whilst running on a treadmill! If you have boxing gloves, bring them, as there’s a balcony with a bag for free use. This is also where I filmed lots of my bodyweight workouts.

In the area

Other than sunbathing, eating and gymming, there were plenty of activities to do in the area. The main town is just a short walk away (max 10 minutes) and has lots of cute, as well as touristy shops (and a strip, like any other European city). In the other direction, along the coast lies Suite 48, a fantastic bar and restaurant serving up cocktails and snack, often to live music. I went to Suite 48 last year, and was not disappointed on my return. The staff are so welcoming and many of the drinks are really special, if you pick the right ones (they have a lot of the cheap, sweet strip classics, too). My recommendation if you like G&T would be the ‘Monkey Business’, though plenty of the other gin cocktails are also delicious. A short drive away is Muse restaurant, up a hill and looking out over Paphos and the sea. 100% would recommend this restaurant for sunset – it’s a view you won’t want to miss. Don’t forget to book though – it gets full quickly! At the bottom of Almyra is a watersports shack with a new pier, offering activities such as waterskiing, sailing, jetskiing, parasailing, paddleboarding and, of course, a pedalo with a slide (a childhood favourite). I tried the first two, and got to know men runnin the show pretty well. The man who drove the boat for water/mono-skiing clearly is really passionate about teaching people, which was very helpful for me, as it was only my second session mono-skiing, and improvements were made within our two 10 minute sessions! Would thoroughly recommend if you’re looking for lessons or just a fun trip out.

Visit the website and check out Almyra’s instagram.

 

7 Bad habits ruining your progress

Sitting all day

The majority of us have jobs that require us to sit still for long periods of time. This means that the amount we move throughout the day is minimal, and when combined with taking transport to and from work, this can really take its toll on your body! Studies show that even if you workout regularly, sitting down for extended periods of time can increase your risk of mortality, presumably from accumulating

Eating too fast

Calories are calories, right? Pretty much, yes, but you can eat a lot more calories if you don’t pay attention to what you’re eating. It takes the body around 20 minutes to process the food you’ve just eaten, so eating quickly can allow you to eat way more food before your body even notices you’re eating. Slow down and give your body time to catch up!

Snacking throughout the day

Similar to above, snacking throughout the day can cause you to lose track of the amount of calories you’re consuming. I don’t count calories, but by grazing through the day I end up eating so much more than when I stick to eating only at meal times. I don’t deprive myself of snacks, but if you’re hungry, try to set yourself snack times, rather than nibbling at little bits throughout the day.

Working out too much

This sounds strange but actually there is such thing as working out too much and it might be easier than you think. As you get fitter, you may be able to push yourself harder, but your body still requires time to recover, and the harder you push yourself, the longer that time is. Aiming to fit in intense workouts everyday is unachievable and frankly, dangerous, as it can lead to burnout and/or injuries. In addition, workout out intensely too frequently means that you’re unable to put 100% effort into each session, so you’re better off doing fewer sessions at a higher intensity. to get more progress. Struggle to take a day off? Mix up your workouts to alternate between high intensity and low intensity sessions.

Not getting enough sleep

OK so I swear I bang on about sleep as a cure-all, but IT BASICALLY IS. When your body is well rested it simply functions better, meaning fewer things go wrong. In terms of your progress, this means:

  1. You have more energy to put into workouts, and you’re less likely to miss workouts because you’re too tired.
  2. You don’t reach for snacks throughout the day because a) you don’t get such a bad energy slump and b) motivation is increased when you have more energy, so you’re more likely to stick to any plan you’ve set for yourself.

Eating diet foods

It can seem counterintuitive, but diet foods are anything but good for your diet. I had a pack of low-calorie ‘light’ crisps the other day, and I swear they were made from salted cardboard pulp. I’m sure their main method of helping diets is that no one could finish an entire packet because they were so disgusting. Other diet foods may feel a little bit satisfying but nowhere near as good as the real thing, so you end up eating more of them. OR you think ‘these are low calorie so I can eat more’ and eat more than you would of the original, but feel way worse afterwards. Just ditch the low calorie/fat/carb snacks. Find good food that you enjoy and eat everything in moderation.

Skipping meals

Thinking: If I eat one meal less, I’ll lose weight. Sure, if you don’t compensate, that may be true. However, we’re all human, and we our bodies are much cleverer than we give them credit for. People who skip breakfast are more likely to be overweight than those who don’t, and skipping any other meal can lead to ‘grazing’ throughout the day, which is a healthy diet killer. Instead, try sticking to balanced, nutrient dense meals that won’t leave you hungry.

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How I keep healthy with a full time job

Although I only started working in ‘the real world’ in August, I have been asked time and time again how I’m keeping healthy. As with so many people I have a desk job, I work in a city and I have an almost unlimited supply of food throughout the day. So how do I stay healthy?

Keeping fit and healthy isn’t something that just ‘happens’ for me – it’s something I have consciously worked hard at for the past 8 years of my life, figuring out what works for me. Although I’m still perfecting it all, I’d love to share with you all what I find works for me, as someone who works 8h a day sitting down at a desk!

 

Edit: I have recently started working 25h a week after 8 months of working full time, which allows me a little more space to focus on my blog, Instagram, Facebook and YouTube. I think I probably work more than ever now, but the proportion that is spent sitting at a desk has decreased. However these rules still stand as I go to the office 4 days a week still! 

Walk

People looooove to see X workout or Y workout on Instagram, but I never see people talking about the power of the humble walk. I LOVE to walk. It’s my thing, and I’m getting very good at it (I’m known for being a speedy walker). Sure, walking isn’t as hardcore as a boxing session or as glamorous as a weights session, but that doesn’t mean it doesn’t work wonders. If you think about it, your workout only makes up around 4% of your day. If the other 96% is spent sitting on your ass then that 4% isn’t really going to matter. My advice: get walking. Walk the journey to work if you can – I walk up to an hour to and from work. I also walk for at least 30 minutes in my lunch break. Maybe you don’t have the time to do that much, but make a conscious effort to head out for a walk when you have a minute. It’ll do wonders for your health (and, surprisingly, your endurance in other sports too!).

Tea breaks!

There is something I call tea/pee (like a tee-pee but not). It involves drinking lots of tea and peeing all the time. Doesn’t sound scientific enough for you? You’d be surprised. Drinking herbal tea has a myriad of health benefits, lots of which are to do with the fact that you’re consuming more liquid, which is easy to forget. During winter it’s incredibly warming and year round flavoured teas can be good to see you between mealtimes or snack breaks. The increased liquid in your system will obviously make you wee more often, and this, combined with filling up your tea all day, means more standing up and walking around, which has a bunch of other benefits (see above). If your colleagues make fun of you for having a weak bladder, laugh at them, because they should be sad they don’t know about tea-pee. Toilet/kitchen right next to your office? Head to one on another floor.

30 minute rule

I try not to sit down for more than 30 minutes continuously. It hurts my back, makes me lethargic and makes my Garmin angry (it continuously buzzes at me to ‘MOVE’). Every 30 minutes (if I haven’t moved since the last 30 minutes), I get up and walk somewhere. It doesn’t matter where, but 2 minutes of activity for every 30 minutes of sitting down should really be your minimum when it comes to your desk job. Tea-pee should help with this. Offer to get other people tea too. Either they’ll join (in which case yay you get company), or they’ll give you their mug, which means more trips to the kitchen (aka more steps).

Lunch

Lunch at my work is both amazing and frustrating. We get lunch supplied, which is incredible, and usually it’s pretty good and healthy – that’s the amazing bit. The frustrating bit is that it’s always between 12pm and 1:30pm, which means that even if I’m not hungry in those hours, I have to eat, lest I starve by the afternoon. For most people this isn’t an issue, as you’ll be bringing in your own lunch. Try not to fall into the trap of eating it by 11am and being sad by 12pm when you’re hungry again. I set myself a specific meal time (12:40pm) and don’t eat in the hour before, because I know I’ll regret it when I’m really full by the time we get to lunch. Eat your lunch slowly and for gods sake, NOT AT YOUR DESK. If you insist on eating at your desk, turn your computer off and enjoy your food without work/internet of any kind. Paying attention to what you are eating will increase enjoyment of it, make you feel more satisfied, and allow your brain to have a break, which it will probably need by lunch time.

Snack-attack

The dreaded snack cupboard/shelf/drawer/kitchen is a health killer. It’s continually restocked by well-meaning people and feeders, who probably want to feel better about their snacking habits. Snack-attack is like an avalanche and once snacking starts, it’s sooooo difficult to stop (experienced first hand). My desk is literally 2ft from the snack shelf, and my convenient wheely chair means I don’t even have to get up to get any. HOWEVER, I am aware of the relentless pull of snackaging, and have set some boundaries in place. I try (emphasis on try) to only snack at set times, twice a day max. Considering the amount I eat throughout the day, I am not in need of extra snacks, and know that when I do snack, it’s out of boredom. Be aware of your snacking habits, find your triggers and figure out what you want to do. For some people this is allowing literally NO SNACKS throughout the day. I don’t want to be sad, so I allow myself snacks, but limit them to certain times and distract myself with tea when I am tempted to get more (see tea-pee). In addition I’ve stocked the snack shelf with ‘healthy’ snacks (graze boxes and nakd bars), in the hope that people will see that it’s full and there is no space for their double chocolate cake and doughnuts. Just remember, snack-attack calories are still recognised as calories by your body, even if you don’t count them yourself.

Find time to workout

Let’s be honest, when you’re working 40h+ a week you’re tired quite a lot of the time. Maybe all the time. So struggling to the gym early in the morning or after a long day might not be top on your list of desires, but if you want to be LESS tired, ironically it should be. Working out improves circulation and alertness, which can help you work better too. It can also give you motivation in other areas of life when you start to see progress in the gym, and once you’re in a routine it becomes MUCH easier. I tend to workout after work, but if I can’t fit that in I’ll go before, at around 7:30am. My advice is to find a gym or class that you like, and do that at least 3 times a week. I train around 5-6h a week even when I don’t reeeeeally want to, and 9 times out of 10, I feel 1000x better after the workout. So try to fit in a workout before or after work, or even just 30 minutes hard during your lunch break. Give it a go, you’ve really got nothing to lose!

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Not what I meant by ‘a desk job’

FAQs on Instagram DM

Where do you work/what do you do/how can I get into it?

I work in science media and PR – in short I act as a go-between between scientists/doctors and journalists, to make sure the journalists understand any important research coming out, and to make sure that exciting new research is getting into the press. I absolutely love my job – I think it’s so important that the public understands scientific and media research, and it empowers people to make their own decisions about how they want to live their lives.

I am currently working at the Royal College of Obstetricians and Gynaecologists, which works on women’s health globally, but especially in the UK. I run their twitter account and do a bunch of other stuff too, to do with communicating Obs and Gynae research and news to the general public.

If this sounds like something you’d enjoy (science communications could be to do with anything from environment to medicine to engineering), then I would really recommend getting some work experience, including writing about relevant topics for your student or local newspaper and maybe starting a blog on your favourite topic, if you enjoy writing. Show how keen you are – I did months of unpaid work experience just because I loved it and wanted to show that. I would also recommend joining ABSW and STEMPRA to hear about job opportunities and get the chance to talk to people who have the job you want to get 🙂

Are you vegan?

No, not technically. However, I find labels unhelpful – I would call myself ‘plant-based’ if I had to label how I eat. I have been pescetarian since I was 4. I gave up fish in 2017 for environmental reasons (I studied marine and conservation Biology at uni and couldn’t really ignore what I had just learned). Shortly after that I also cut down significantly on dairy and cut out eggs totally. Now, when I have the choice I eat fully vegan, but at dinner parties and for the occasional office cake I’ll be vegetarian. In my eyes, every small step someone makes to make better decisions is a step in the right direction.

I share a lot of vegan food on my instagram to show people that there are a lot of vegan options out there, even if you don’t associate with being vegan, or even vegetarian. Read my blog post on the topic here.

Do you have a YouTube?

YES! I finally have YouTube after around two years of deliberation. Check it out, watch and subscribe – enjoy!

Check out my twitter, instagram and blog too.

Can you help with my dissertation?

I would love to be able to help you out! If you email florabeverley@gmail.com I will get back to you as soon as possible. However, please know that I am very busy so it won’t always be possible for me to help if it needs a long sit-down interview or phone call. I hope you understand!

How do I lose weight/tone up/look like you?

I’m not a dietitian or a personal trainer, so I don’t like to give out personalised advice. I couldn’t anyway, since I know nothing about your diet, activity levels, metabolism or anything else. My Instagram aims to help you find enjoyment in living a healthy lifestyle – I am not going to give someone a personalised plan to ‘lose weight’. Please do, however, read my blog posts as a lot of them are quite informative!

I look like I do through a combination of working out doing what I love, eating a diet that I enjoy and genetics. Even if you followed everything I do to the letter, chances are you’d end up still looking pretty different to me. Also please know that I have been on the fitness scene for around 8 years – results take time!

How often do you workout?

I have written down 3 weeks of my workouts here for your perusal. However, please read above for what I think about copying workouts and expecting the same results – that’s not how it works sadly.

What are your favourite brands?

I’m not sponsored by any particular brand at the moment, but I love sharing other brands that I use. Favourites include Sweaty Betty (super stylish AND they do everyday clothes like my favourite two jumpsuits), Lululemon (you can’t beat the align pant or the fit of their leggings) and Adidas. My favourite shoes are the Adidas ultra-boost, but I also have great running shoes from Asics (Gel-Nimbus 20) that are super comfy and feel more supportive than the boosts.

Can you promote my product?

This one annoys me sometimes, because I have very clearly put my agent’s email address TWICE on my bio, and I have her for a reason. If you DM me, chances are I won’t see it, or if I do, I’ll forward it on to Mel anyway. I can’t promote everything everyone asks me to promote, and whilst I love promoting products I enjoy using, I try to limit even those, so have to prioritise paid collaborations.

If you’re a charity, however, please DO get in contact with my agent even if you can’t pay – I’m always keen to help out charities, esp if they’re close to my heart. If you went to school with me and never spoke to me once, chances are I won’t be helping out your new business idea though, sorry.

I hope that helps answer your questions! Follow and DM me on instagram or twitter to find out more 🙂

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Eight tips to supercharge your workout

It can sometimes be easy to fall into a routine of heading to the gym a few times a week and pottering around, without really getting much out of it. Implementing a few of these simple steps can really help increase the amount you get out of your workout, helping you to start seeing progress and enjoy your workouts again!

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Hydrate, hydrate, hydrate!

  1. Get a good playlist

Music has been shown both to improve performance and enjoyment during sport, both of which are important if you’re looking for consistency in progress! You’ll be surprised what you can achieve when you stick on a good playlist – anecdotally I have achieved many of my best runs when listening to a playlist where the music matches the cadence of my stride. Spotify has a cool smart playlist that allows you to put in your tempo (of cycyling or running) and plays you music that matches that beat. If you’re looking for an extra boost, this could be worth a shot!

 

2. Sleep properly

We all know deep down how important sleep is for pretty much everything in everyday life, and yet it’s often the first thing to go when we are busy or stressed. Being well rested improves reaction times, reduces injury rates and fatigue, increases power and reduces mental errors – vital especially if you play a sport. Getting a good night’s rest can also increase your motivation to workout, which is something we all struggle with from time to time!

 

3. Mix up your sessions

Boredom can totally annihilate even the best intentions. If the gym (or wherever you workout) doesn’t inspire you, then why would you put yourself through it? I try to mix up my workouts daily, so I never get bored, and also work different parts of the body. I do cardio and HIIT for my heart, weights for strength and bone density and everything else just for fun. Mix it up!

 

4. Eat 2h before

You don’t want to head to the gym on a full stomach. When your body is still digesting food, it uses blood that could otherwise be used to carry oxygen to your muscles. Equally though, if you don’t eat and start a workout hungry this can leave you feeling lethargic and weaker than usual. Whilst this can be used as a training technique, it’s not recommended if you’re looking to get the most out of your workout! Check out what to eat pre and post workout.

 

5. Warm up properly

This one is SO easy to overlook. When we’re a little short on time, the warm-up can seem like an unnecessary waste. However, if you’re looking to get personal bests (whether that’s in cardio or weights) and hoping to not get injured, then warming up is essential. It prepares the muscles and joints for work, meaning that whatever you’re workout, you’re likely to do it better. Try warming up with dynamic movements and cooling down with static stretches, rather than the other way around.

 

6. Have a plan

There’s nothing worse than going into the gym and having no idea what to do, whether that’s because you’re new to it or because you haven’t organised your workout days. I have fallen into the trap of telling myself that I’m just going to ‘workout’ but not saying how, and then half-heartedly doing a million things until the 45 minute workout is over. Now I try to write down what I’m going to do in the gym, or set up a circuit so I don’t have to think about what I’m doing next. This also makes your workouts much more efficient, meaning you can go in, smash a workout and get out in record time!

 

7. Hydrate

“Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.” – from Family Doctor. Water is needed for your body to produce energy, and if you’re dehydrated it literally can’t produce as much. To keep hydrated try to always have a reusable water bottle on you, and take sips throughout the day. When you exercise you lose water in the form of sweat and simply through breathing, so make sure to continually sip on water during and after your sessions. If you feel tired, you may just be dehydrated!

 

8. Dress appropriately

Have you ever seen someone attempting a run in totally inappropriate footwear or an un-supportive bra and think to yourself ‘WHY’. Turning up to the gym wearing non sports clothing is shooting yourself in the foot if you’re looking for progress. Girls, please invest in a well-fitted sports bra. Once the ligaments keeping your boobs perky are damaged (your Cooper’s ligaments), they’re damaged for life, and you’ll have saggy boobs by the time you’re 30. This is important even for small breasted women, so don’t think you’re exempt! Also if you’ve ever tried running properly without a good bra, you’ll know how uncomfortable this is – just spend the money on a good bra and be done with it. Having leggings/trackies that don’t fall down is also important, and a pet peeve of mine is having men unable to complete a set without having to pull up their trousers. The idea is to not be distracted from your workout at the gym, and having decent clothes is step one in achieving this.

For more tips head to my instagram and twitter!

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Setting up a good playlist can do wonders for your workout

Best workout classes in London

Since two years ago I’ve been somewhat addicted to travelling around London trying new workout classes. Between that and events hosted by various studios, I’ve tried by fair share of fitness classes in London! People often ask what I would recommend for when they visit London so I’ve decided to do a post about it.

In no particular order, these are my favourite classes in London. Of course, what I like and what you might like might be totally different, but recommendations are always useful to get you started in a new city 🙂

 

Barry’s bootcamp

Say what you like about Barry’s, but it’ll always be a class that I love. Granted, I don’t think I could do it everyday, but the combination of endorphin-raising running and strength-building weights, it’s the perfect workout for me. In short, it alternates between treadmill runs and floor workouts, giving you rest from the treadmills whilst you’re working out on the floor, and rest from the floor when you’re on the treadmills. It was one of the first classes I ever did, and never fails to make me feel accomplished. With studios popping up around London (Shoreditch, Euston, Notting Hill and Victoria), there’ll likely be one that’s easy to get to (the Notting Hill is my favourite!).

Barry’s Bootcamp website. (£20 per class)

 

Power of Boxing

This class is hugely underrated, potentially because it’s not smart and swanky like the other gyms. Don’t expect showers and hairdryers. Instead expect a bloody good workout with unpretentious people who love working out. The structure of the class includes floor circuits, punch-bag work and then pad-work in the boxing ring, which no other class I’ve found successfully does. It’s exhausting – expect to be dripping by the end – but leaves you feeling amazing. Every. Single. Time. PoB also works with a local charity to help reintegrate offenders into the community, which I think is amazing. This class is also super affordable, so if you’re not looking to splash out, this is the one for you 🙂

Power of Boxing Website (£12.50 per class)

 

KXU – The Games

This is a relatively recent addition to my list of favourite classes. Think Crossfit/strongman but in swanky gym. But don’t be fooled by the beauty of KXU – this class will KILL you. I would definitely recommend this to anyone who’s relatively fit/strong already and wants a challenge! Unlike a lot of the classes in London, this one makes no attempts at telling girls to ‘lift light’ – the heavier the better! This studio is almost worth visiting purely for the aesthetics too J Would recommend if you want to lift heavy and then enjoy a (somewhat overpriced) shake in one of the most beautiful locations you’ll find in London.

KXU website (£24 per class)

 

BXR – Strength and Conditioning

Another favourite for different reasons to the others. BXR is a boxing gym endorsed by Anthony Joshua. It’s based near Baker Street, which makes it pretty accessibly from most central locations. I put this in the mix because of both the class and location – it’s really smart inside, and contains the nicest changing rooms of any gym I’ve ever been to. The strength and conditioning class is one that focuses on form and strengthening the body in a way most classes don’t. There’s a lot of foam-rolling and resistance band work, which I feel a lot of classes avoid because they don’t burn as many calories as other classes. However, for longevity and injury prevention, there’s nothing like a good S&C class, so I would definitely recommend this to compliment your other training.

BXR website (from £30 for 3 introductory sessions).

 

I hope this helps you try some new workouts and find what works for you! We’re all different and what is amazing for someone often doesn’t work for the next person. Give these a go (there are often introductory deals) and let me know what you think! 🙂

Workout headphones

After the recent death of my beloved headphones (and a bitter battle with Bose to get a new pair within the warranty), I put out a call out on Instagram for all your favourite workout headphones. For me, it’s all about the sound quality, how well they stay on and stopping ears get too sweaty. I don’t work with any of these brands, I’ve literally just copied and pasted recommendations from you all, as so many of you asked me to share them!

I hope this is useful 🙂

Anker
Slim+ (but apparently they break)
Soundbuds sport

Apple
Airpods (x4)

Beats
Solo 3 (x4)
X
Powerbeats3 wireless (x2)

Bose
Soundsport
qc35

JBL
Everest 70
T450BT

Kinivo
BTH240

Marshall
Major II (long battery life)

Plantronics
Backbeat fit (burpee proof)

Sennheiser
HD
Momentum (but too sweaty and big)

Skullcandy
Crusher wireless (x3) (great bass)

Sony
MDR-zx220bt
MDR-zx770bn
MDR-1000X (but expensive)
WH 1000XM2

Sudio
Regent (x2)
Tre (x2)
Sweden

TaoTronics (cheap)

Urban Ears
Platten wireless (x2)

 

I hope that helps you all!

How to avoid a plateau

Are you going to the gym a lot, eating a healthy diet and still find yourself unable to tone up? Maybe you made a bunch of progress early on, but now it’s just not happening. This is called plateauing, when you’re putting in the same amount of effort before but just not making the progress. It can be caused by a number of factors, individually or combined, and is often the cause of people losing motivation in the gym.

Here are a few of the ways you can avoid for plateauing, or kick-start progress again. Of course, everyone is different, so it’s worth taking a long, hard look at your training plan to see why your progress isn’t what you hoped.

 

Progressive overload

Progressive overload is the technique of making your workouts harder each session. If you’re lifting weights this means instead of doing 12 reps of 50kg squats every week, you increase the weight you’re squatting by a small amount every session. Obviously this can’t continue forever, but it ensures your body doesn’t get used to the same session without growth. Workouts have to be challenging to encourage growth, and once your body adapts, they are no longer encouraging the progress you’re looking for. If you’re a runner doing intervals (just as another example), reduce rest time between intervals, or increase the speed at which you aim to do each interval. The best way to ensure constant overload is to track your workouts closely – if you’re serious about progress, record your lifts/time each session and aim to improve on this. The number of girls with notepads in the gym recording their sessions now a) makes me very happy and b) shows me that they are taking their fitness and progress very seriously.

 

Variety

For similar reasons as above, if you’re doing the same workouts day in day out, your body is going to get used to it and stop developing. After a while doing the same thing will do nothing to change your physique, and can cause burnout. Why not try cross training – incorporating other workouts into your routine – to kick-start progress again? If you’re into lifting weights, try some form of cardio (trust me, you just need to find the right one!), or join classes at your gym for new exercises. If you lift light, lift heavy (with fewer reps). If you lift heavy, try lifting lighter but more reps. Hell, try reformer pilates – if you’re used to being strong, this will definitely give you something to work on! The idea is just to mix it up. It’ll likely restart progress, stop you getting bored and reduce the chance of injury too! It’s a win win (win). Read why cross training is so important here.

 

Rest

Have you been steadily increasing the number of hours you exercise for per week in an attempt to continue your progress? When progress slows it can be tempting to eat into your rest days, chasing progress. However, this can actually harm your progress. Not giving your body enough time to rest can prevent muscle fibres from rebuilding after sessions, and cuase the sort of fatigue that’ll mean you can’t workout as hard as you could before. So instead of working out 4h a week really hard, you end up doing 7h of half-arsed work, exhausting yourself in the process. In this way, rest can improve your progress if you’re trying to kill it in the gym day in day out. In addition, the stress of working out everyday when you’re not ready for it can increase levels of the hormone cortisol (the stress hormone), causing water retention, cravings and a widening waistline. The number of rest days you should take totally depends on your body, your training style, your goals and other factors in your life (sleep/work!), but take a read of my post on rest days to try to figure it out.

 

Fuel

If you’re trying to make quick changes to your body it can be really (really) tempting to reduce your calories as low as possible. However, the lower your calories, the lower your calorie burn. This is not to say that we should all be stuffing our faces, but for some reason people often equate health to eating as few calories a day as possible, and really that can be very counterproductive. I started my fitness journey on a very unhealthy diet of between 800 and 1200 calories a day, thinking that everything I ate had to be burned off. Sure, I was fit, but my body wasn’t nearly as toned or strong as it is now. The lack of food also caused me to crash half way through workouts, meaning that I was working far less than I could have been, and burning fewer calories in the mean time. My fitness and physique didn’t progress until I doubled my calories – I now eat between 2200 and 3000 calories a day, approximately, which fuels even the heaviest of my sessions, and provides my muscles with plenty of building blocks for growth after I workout. If you’re into calorie counting, that’s fine, but if you can eat intuitively to give your body everything it needs, even better. If you listen to your body you’ll be able to tell if you’re eating enough. The chances are, a lot of you probably aren’t!

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One thing to make sure is that your goals are realistic – when you first get into exercise you tend to make much more progress than later on, especially if you were overweight or unfit to begin with. This progress can’t continue forever, and sometimes plateauing is a sign of your body getting to its ‘happy place’ in regards to muscle mass and fitness levels. Don’t be disheartened when your progress slows. If you’ve followed all the steps above, there’s a chance your body is content with where it is, and there’s not much you can do to change that (healthily). Have you experienced plateaus in training? How did you resolve it? Comment on my Instagram and have a look round here for more health and fitness tips.

This post was originally written for Xen-do martial arts