Jenny Wildi

How to get more out of your gym and exercise routine Part One

I notice a lot of stuff in the gym.  I notice those who keep coming in and doing a few bits of this and that but haven’t really pushed themselves for ages (if ever).  I notice the ones who keep missing a week, then coming in, then missing another week, then making it in again.  I notice those who are slowly, workout by workout, day by careful eating day, transforming their bodies.  I long to make it easier for you to achieve the result you want.  Step One.  Plan it.  Do it.

A major problem with an exercise routine is that, for a lot of people it comes a long way down the list of things to do.  Clean teeth, automatic.  Pick up kids, automatic.  Shop, of course.  Get the root tint (well for some of us this is top of the list when it’s needed).  You don’t ask yourself if you feel like going to work, you just go whether you want to or not.  Your exercise routine has to come into that automatic, priority number one category.  Or it probably won’t happen.  I don’t ask myself if I feel like doing a session.  It’s Monday or Friday and unless I’m ill or on holiday, I fit it in.  Sometimes it has to move to another time or day (thank you Paul for being so understanding) but it isn’t something I do because I feel like it, look forward to it, or want to.  It isn’t that I hate training but I don’t have it on my favourite list.  But if I don’t look after my teeth, I’ll lose them, and if I don’t train… I’ll look like… [insert 52 year old out of shape woman’s name here] and that is NOT happening!  We are too busy for anything that isn’t either something we love or something automatic, so if exercise isn’t in one of those two categories, you need to sort it out.   Or watch your body sliding slowly south.


Jenny Wildi

Weight loss with Paddock Wood U3A

Jenny Wildi with the weight loss group from Paddock Wood U3A

Over the summer a group from the Paddock Wood U3A (University of the Third Age) has been working with Jenny Wildi on a summer challenge to get into better shape for the Autumn.  Jenny is a personal trainer at Bodymission at Capel Gym, in Five Oak Green, where she regularly runs her weight management courses.


The U3A is all about gaining new knowledge and new skills at a more mature age and the groups range widely, including fashion and dressmaking, photography, wine-tasting and jewellery making.  The Summer Challenge was about learning about our own eating and exercise habits in order to lose weight and become fitter and stronger.


The group did incredibly well, the 12 who did the six week course losing an average of over 4 kilos (8.84 lbs) each and trying out new exercise routines to improve strength and fitness.  The group learned how to look at their own diets and make sure that they were satisfying without leading to weight gain.  “There’s not much point in imposing a diet sheet on someone – once the diet is over, they’ll go straight back to eating as they did before – which caused the weight gain in the first place.  People have to learn how to change their own eating habits so that they can maintain a long-term healthy weight” says Jenny.


The Health Challenge was largely based on Jenny’s very successful weight loss courses, SixPack12 (the men’s weight loss course) and Fatzappers (for women) which are run regularly at Capel Gym.  To enquire about the next courses please email jenny@capelgym.co.uk or phone 01892 837616.


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Jenny Wildi

Strong is the New Skinny?

Have you heard the phrase "Strong is the New Skinny"?  I think, as always, there's an element of truth, but not the whole truth there.  Certainly looking back at old "Top of the Pops" from decades ago, our boy bands were a great deal less buff than the more recent ones.  Many girls are working hard to improve their glute shape and their arms, rather than just wanting to be as thin as possible.  It is probably a more healthy society where having some shape is considered desirable.  The worry is that some may just see lifting heavy weights as a way of justifying what is in fact an unhealthy, overfat body. 

Being strong is good.  Being the strongest is just a competitive thing.  Being slim is good.  Being obsessed at being the thinnest is a really bad idea.  Let's concentrate on all-round fitness, not just one aspect of it.  That means healthy heart and lungs, a strong core and muscles, flexible joints and great balance, as well as a body weight that is healthy for the individual.

 


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Jenny Wildi

How to get fit and healthy at work

Joining a gym is one of the best ways to get fit but there are other ways to stay trim during the daytime too. Head to work in the morning for example and you could try a healthier routine if you really want to keep the weight down and look good at the same time. Here’s a few suggestions with our compliments at Capel Gym.

Bike to work – Yep, instead of jumping in the car in the morning and screeching off to work why not bike to work for a change? If you live within a bikeable distance of the office and there are cycle routes nearby this could be a practical, money-saving way to keep fit. Okay, you might need a set of waterproofs and bike lights for the winter but once you acclimatise to cycling it’s a great way to commute backwards and forwards to work and it’s brilliant for fitness too.

Take the stairs – Head straight to the lift carrying a Starbucks and a doughnut in the morning and how are you supposed to stay trim? Use the stairs instead for a quick cardiovascular workout, unless your office is on the 120th floor of a high-rise building of course!

Eat breakfast – Breakfast is the most important meal of the day, set yourself up for the tasks that lie ahead and never skip the first meal in the morning. Muesli, porridge, wholegrain toast and scrambled eggs are quick and easy to make and they’ll give you plenty of healthy nutrients.

Take a healthy lunch – Pub lunches are okay in moderation, just make sure you select a healthy option from the menu. If you take a packed lunch to work, fill you lunchbox with couscous, pasta, fresh salads and snacks that are low in calories but big on taste.

Go the gym after work – Hit the gym if you get time at lunchtime or pack a sport’s bag and head to a leisure facility after work. You’ve been sat on your backside all day and there’s a good chance you’ll feel a little stressed, so have a good workout, relieve the tension and get fit and healthy at the same time! 


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Jenny Wildi

The best pre-gym snacks

To make the most out of your workout it’s important that you eat the right foods. You need to correctly fuel body to get the most out of it when working out.

But not everyone is a nutritional expert. So what foods are good choices before hitting the treadmill?

Well we’ve put together a list of 5 pre-workout snacks that’ll keep you going.

Veggie Omelette – If you’re an early morning gym goer (as in, straight after breakfast) then this could be the perfect pre-workout snack for you. In terms of whole foods eggs have the highest bioavailable proteins and so it’s perfect for those of you looking to build muscle.

Dried fruits, berries and grapes – If you’re looking for something to fuel up on last minute, then this is for you. Protein intake too close to a workout could lead to stomach cramps. And so a handful of dried fruits provide simple carbs giving you instant energy. Berries will give you another energy boost and grapes (especially the skin) can expand blood vessels for a better workout.

Fruit and cottage cheese – Heading to the gym to do some endurance training? Then this should be the snack for you. Cottage cheese is lactose free and a brilliant source of protein. If you mix it with blueberries or melons you can get vitamins and minerals in too. Banana should be considered here as well because it’s a great source of potassium, the perfect ingredient for longer workouts.

Greek yoghurt – Made by straining your normal yoghurts to remove whey, Greek yoghurt has almost double the protein, less sodium and fewer carbs. To make this snack even more effective add your own fruit. Dried berries, bananas, whatever you want! Be creative.

Trail mix – Nuts provide the protein and calories needed to put on muscle mass. If you’re shopping for trail mix skip the ones covered in chocolate or yoghurt. These will contain simple sugars, and they’ll do nothing for your workout.

Do you have a pre-gym snack that works wonders? Let us know! 


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Jenny Wildi

4 unexpected benefits of exercise

The majority of people in your local gym are there to improve strength, increase cardiovascular health, and keep fit.

But there are other ways the gym can help. Ways that you might not have heard of.

Here we’re going to look at these unexpected benefits of exercising.

Stress reduction

You might have heard of this one. But is it actually true? Will exercising kill off that office-stress?

You bet. In fact exercise is one of the best stress-busters out there. Working up a sweat can help you manage physical and mental stress. Plus it increases norepinephrine (no, we didn’t make that up) a chemical that moderates the brains response to stress.

So if you’ve had a rough day at work and feel like you want to rip your hair out, hit the gym. You’ll feel so much better for it.

Make you happier

So you’re getting fit, reducing stress and becoming happier as a result? Sounds too good to be true right?

Well it is true! Running on that treadmill or doing laps in your local pool will release endorphins which can create feelings of happiness and euphoria. It can even help people who suffer from clinical depression feel better.

So if you’re feeling down go slog a few miles in your running shoes. You’ll be right as rain in no time.

Boost your confidence

Working out helps you feel fitter. And the fitter you are, the higher your self-confidence. It’s a very basic thing, but it’s true.

Exercising can increase your perception of your attractiveness!

Reduce anxiety

If you’re feeling anxious what do you do? Head for the chocolates? The pack of cigarettes? The bath?

Well better than all of the above is a run. The chemicals released during and after your exercise can help you become calmer and reduce anxiousness.

So there you have it! Exercise isn’t all about your strength and endurance. It’s about feeling happy within yourself too! 


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Jenny Wildi

Is it worth hiring a personal trainer?

Many people regard personal trainers as unnecessary, over-expensive motivators, but the truth is, they can transform your workout.

You aren’t a qualified trainer. You work in an office. How do you know that you’re not putting yourself at risk with the way you’re working out? How do you know that your routine is actually working?

You don’t. A personal trainer does.

A workout tailored to you

Advice from a professional should never be ignored. But how often do you, as a regular gym goer, receive pro advice that’s built around your fitness level and goals?

Never.

Your personal trainer will know where you are in terms of fitness inside out. They’ll know what you can do, what you can’t do and how far they can push. With this information they can create workout schedules around you and your goals.

Effective and efficient

Remember when you had your induction? Rushed through how to correctly use each piece of equipment.

Well that could have had a negative impact on your workout. You might be using some equipment incorrectly, which could be putting you at risk of injury and mean you aren’t getting an efficient workout.

With a personal trainer they’ll spot these inefficiencies and correct them meaning that you can get the most out of your workout every time.

Motivation

Many people find it difficult to motivate themselves to get up and go to the gym. After work they find that they’re too tired, and other things pop up that they’d rather spend time doing.

With a personal trainer you have someone to push you, motivate you and work towards your goals. And sometimes that’s all you need. Some to tell you that you can do it, that you will achieve those goals and that all you need to do is follow the schedule.


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Jenny Wildi

How to beat procrastination and hit the gym

We have all, at one point or another, procrastinated. We all want to put off a task or job because it just isn’t appealing.

This happens every day to gym goers, and I’m sure that you’re having or have had trouble with it before.

It’s doing nothing for your fitness, or goals. So how can you beat it?

Well here, we’re going to give you 5 tips to stomp that gym procrastination out for good!

Routine

One of the best ways to beat procrastination is to get into a routine. Your body and mind will become accustomed to your schedule and you’ll want to stick to it.

Grab a pen and paper right now. Yes, right now. Write down a time that’s best for you to hit the gym and stick to it for a month. After the month is up, it’ll be your routine, and it’ll feel weirder not working out!

Music

So now you know what time you’re heading to the gym, you need something to keep you motivated when you’re there. There’s nothing better than putting some headphones in and playing music that gets your adrenaline going.

It’ll help you push yourself further and keep on task!

Straight after work

Many people find it difficult to make time to work out. They spend their day in the office, and by the time 5pm comes round they just want to hit the hay.

The best way to combat this is head to the gym straight after work. If you go home beforehand you’re going to put the kettle on, sit in front of the TV and stay there all night.

Personal trainer

If you’re still having trouble motivating yourself then it might be time to hire a personal trainer. They’re trained to help you reach your goals and will continually push you.

Your PT won’t take no for an answer and excuses won’t fly. You’ll have to work out, otherwise face their wrath.

Targets

And lastly, remember to set yourself goals. If there’s a benefit at the end of all this hard work, you’ll be more inclined to do it.

Write down what you want to achieve and the timescales you’d like to achieve them in.

Procrastination is easy to overcome. You just need to be dedicated to the cause! 


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Jenny Wildi

What to look for in a personal trainer

Finding a personal trainer isn’t hard. Finding one that’s good is.

So to help you find a personal trainer that’s actually going to work for you, we’ve put together a list of things that you should look for.

Education

First and foremost you’re going to need someone who has the knowledge and know-how to help you achieve your goals. And you aren’t going to receive that from someone who has no education in personal training!

Don’t just assume that because they work at your gym, they have all the necessary qualifications. You should always check that they have a certification from a reputable body before hiring.

Patience

If it’s your first time at a gym or with a personal trainer then there’s probably quite a lot of work to be done to reach your goal. And it isn’t all going to happen at once.

You need to learn how to correctly use equipment, mix up your exercises and improve you stamina, all of which takes time.

If your personal trainer is impatient then it won’t be an enjoyable experience. They should be able to find a comfortable pace for you to work at, and then gradually improve it. They shouldn’t just throw you in the deep end.

 Communication

You’re going to be learning a lot with your personal trainer, and that doesn’t just include one on one time with them.

You’re going to need to eat well too, and you don’t expect them to join you on your big shop do you?

Your PT should be able to clearly communicate things to you over the phone, on paper and in person. If they can’t, then there’s a good chance you’ll misunderstand and make a mistake.

Cost

As with anything, cost is going to be a huge factor in your decision. If you’re on a budget, then gym trainers are usually the best route. They tend to offer different packages for varying levels and budgets.

A private trainer however may charge significantly more.

Keep this in mind when you’re searching for your PT.

Personality

And lastly, you want to be comfortable with your personal trainer. You’ll be spending plenty of time with them as you work up a sweat, and you wouldn’t want to do that with someone you aren’t comfortable around.

Get to know them before hiring. If you immediately feel at ease then you’ve got a keeper!


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