The news seems to be one long stream of negative information at the moment. Covid, wars and financial uncertainty, it’s just one thing after another. It’s easy to get bogged down with all the bad news and end up worrying and putting ourselves under immense stress. Because many (or most) of us are finding it hard to cope with all the negativity, this month we are going to look at how staying active and healthy can help us get through the tough times.
 
Exercise to Improve your Mood
Exercise is a great way to lift our mood and help us feel more positive. Sticking to a routine such as a daily walk is a great way to stay active and if you add in a weekly class you will get the added benefits of meeting up with friends and talking about any worries you might have. Exercise doesn’t have to cost money either, we will all be looking at ways to save money in the coming months but that shouldn’t mean we neglect our physical and mental health.
 
Here are some of our recommendations for keeping active to improve your mental well-being:

• Get out into nature - Research shows that getting out into green spaces help us reconnect with nature and lift our spirits, whether that's a walk through fields in the countryside, a run by the sea or cycling through parks in the city.
• Try martial arts - Martial arts based classes help with anxiety in many ways. The focus on deep breathing is a great stress reliever and the physical side of the class is a great way to release tension as well as getting those much needed feel good hormones. Fighting Fit classes with Amanda are a fun class which combines Tae Kwon Do with gym boxing moves, punches, drills and kicks to give you a full body workout without any sparring.
• Do some gardening - If you have a yard or garden then doing a bit of weeding or raking is a great way to stay active, get some much needed fresh air and lift your mood. As we approach winter you can get busy clearing leaves and getting your plants ready for the first frosts.
• Workout outside - Classes such as bootcamp are a brilliant way to get fit with the added benefit of being able to be held outside. Don’t be put off if the weather is a bit chilly- just be sure to wear clothes that are appropriate for the temperature, layers that can be added or removed as needed are ideal for cooler days.
• Workout with friends - When you feel a bit low it’s often good to meet up with friends for chat to help clear our minds. Schedule a walk, run or cycle ride so you can share your worries while getting fit.

 
Healthy Body - Healthy Mind
Staying active, eating a balanced diet and incorporating weekly strength training into your routine is a great way to keep your body in shape and help you stay on top of negative feelings and worries. Try not snack on too many sugary treats- these are fine in small amounts but the quick sugar high will not last as long as the positive effects you will get from regular exercise and healthy foods.

Contact Amanda or more information on classes, one-to-one training sessions and nutrition advice.

*Always speak to your GP or medical professional before embarking on a new exercise regime.
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If you are suffering from more than a few worries or low mood then do seek professional advice - the NHS has some helpful resources here.

We all know that exercising as we age is important to help maintain our physical and mental well being. Walking, running, strength training and fitness classes are all great ways to stay healthy and active but have you ever considered hiring a personal trainer?
 
A personal trainer is not just for those who are training for big events, although obviously personal trainers are amazing for this too, one-one fitness sessions with a personal trainer will be tailored to an individuals needs and goals, often including nutrition advice making them a great option for someone struggling to get fit on their own.

Reach your Goal
If you are trying to get fit but have hit a barrier, maybe feeling like nothing is working anymore or you are unsure if you are doing the right type of exercises, then a personal trainer is a brilliant way to reach your target. Your trainer will be able to work out a bespoke plan for you to help you achieve your goals while making sure you are working all the muscle groups and avoiding risk of injury. Having that scheduled time with your personal trainer will help make you accountable meaning you’ll be more likely to succeed.

Get Ready for an Event
If you are training for a specific event, maybe a run or a charity challenge, then a personal trainer will be a great addition to help you get ready for your challenge. When training for longer events it’s easy to over (or under) train and a personal trainer can help make sure you are training at the right pace. If you are training for a run, cycle ride or swimathon it can be easy to focus completely on cardio exercise and miss out on the all important strength training- a personal trainer will schedule in a good balance of strength and cardio training to make sure you have a well rounded regime.

Build Confidence
If you are at the start of your fitness journey you might not feel ready to hit the gym or join a class. A personal trainer gives you accountability and allows you to ease yourself back into exercise without the pressure of worrying how you look to a group of strangers. Just a few weeks of personal training sessions could help you feel confident enough to join a class or venture into the gym. Group classes or crowded gyms aren’t everyone's cup of tea and personal training is a great alternative.

Advice and Support
When you choose to work with a personal trainer you get that extra support you don’t have access to in a group situation or when you work out alone. We have probably all experienced that uncomfortable situation where you go to use an exercise machine with absolutely no idea how to use it but with a personal trainer you will never have that issue. One to one sessions mean your qualified instructor can really ensure you are doing any exercises correctly, they can advise on intensity and explain how you can get the most out of your exercises.
 
If you would like more information on professional personal training, contact Amanda here. Amanda can also offer you nutritional advice to make sure you are eating a balanced diet that will fuel your workouts and help with your weight loss, fitness goals as well as having a bit of fun!

Summer is here which inevitably means we’ll be bombarded with ads for slimming tips and tricks and ‘helpful’ guides to get the perfect beach body. Many of us make the mistake of thinking of getting in shape solely for summer, after all it’s when we generally show more of our body to the world. But this can be a damaging cycle to get into where we just diet and exercise for a specific goal only then allowing our fitness and healthy habits to fall by the wayside once summer is over.

So this month we are going to be looking at how and why we need to focus on getting fit for life.

Eat Healthily
There are always trends and fads when it comes to dieting and losing weight but the best approach is to aim to eat a healthy, nutritious, balanced diet and be sure to fuel your body so you have enough energy.

Last year the government launched a health campaign called Better Health to help people make better choices with diet and exercise. This campaign is great for helping you make changes to your lifestyle that you can stick to for life.

Don’t skip meals
You might be tempted to cut out all snacks and even skip meals but this is not generally advised, remember it’s not just about quantity of food it’s also about quality- sweet, sugary snacks that lack fibre and nutrients should be replaced with fruit and healthy snacks that provide energy along with vitamins and minerals.

Exercise all year round
Change your mindset and embrace exercise as a part of your everyday routine. Even simple changes such as making sure you go for a brisk walk every day will set you on the path to lifelong fitness. It’s important to make exercise part of daily life as we age- adding in  strength training up to 3 times a week will help strengthen your bones, muscles and improve your posture and balance.

Join a class
Make a commitment to exercise by joining a regular class such as Move It or Lose It or Bootcamp. Taking part in a regular class means you’re more likely to stick to it, you’ll make new friends and it’s a great way to get professional support and advice on nutrition and exercise.

Make sure it’s fun!
In order to make sure you stick to a healthy lifestyle you need to make sure it’s fun. So pick activities you enjoy and try to do them regularly. Set yourself challenges to complete to ensure boredom doesn’t set in- you could sign up to complete a swimathon or maybe a sponsored walk or run. Whatever you choose make sure you enjoy it!

Get gardening
Get out in the garden and raise your heart rate while you do a bit of weeding, digging and planting. As well as some much needed vitamin D if you work a bit harder you’ll be getting a healthy dose of cardio and strength training too.

*Please speak to your healthcare professional before you embark on any new exercise or diet regime.

Please get in touch if you would like to find out more about the classes or one-one fitness sessions with Amanda. Personal plans to help you start making changes now, have accountability with some added motivation to help you succeed!