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

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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