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

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

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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