Questions? Just ask.
Just do it – Challenge yourself and see how far you can get.
Questions? Just ask.
Just do it – Challenge yourself and see how far you can get.
So, What the heck is it?
You wouldn’t believe me if I told you so let this lassie reel you in…..
Day 70: Bex’s 70 day shred…done! – http://wp.me/p7djbt-WU
I like the idea of doing something every day that scares you! And today was definitely a sh*t scared situation. A couple of months ago PT Sarah convinced shred buddy and me to sign up to this event…it was free. At the time we thought that seemed like a good idea…and then the event got closer. On Thursday (because I was in denial until then) I text shred buddy to ask if we were really going through with this and for some reason we decided that we were.
T.H.E tri aka Train Hard Everyday was described today as the urban triathlon. We started out with a sweaty spin class at Pedal House, followed by a cross fit session at MTS, then a uphill run to Lululemon on George Street where we took part in a yoga class. Now whilst I have built up a fairly decent level of…
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Whether it’s bootcamp, a PT session or just going for a brisk walk through the park. Getting outside has so many benefits, yes, it’s Scotland but let’s make the most of our fabulous Inverleith Park (other parks are available) and get outside! Screw you winter, here we come!!
Here are some benefits of getting your sweat on, outside:
Exercising outdoors makes you happier – FACT
Even if it’s hammering rain, or maybe especially if is hammering rain, you get a real sense of achievement from exercising outdoors. Just five minutes of exercise in a ‘green space’ – such as your local park – is enough to make you feel happier and less stressed. The effect may be due to the oxygen boost from fresh air, which encourages production of the feel-good brain chemical serotonin.
Exercising outside also creates greater feelings of revitalization, energy, and positive thinking than does working out indoors.
You’ll burn more calories outdoors
Exercising in the open air isn’t just a mood-booster: you’ll also see quicker results from your workout. The reason being that exercising outside puts more demands on your body. No matter how many fancy settings there are on your treadmill or exercise bike, they can’t totally replicate the varied terrains and weather conditions you’ll encounter outside, factor in wind resistance, warmer temps (the body works harder to keep cool) and other external factors you can burn 5-7% more calories than a standard indoor gym session.
It’s also hard to replicate running downhill in a gym, which means your leg muscles don’t get the same all-over workout they would outdoors. With BeachFit’s outdoor bootcamp we use equipment that is available in the gym as well as everyday outdoor items that can be incorporated into a fitness regime. There is nothing quite like the lung busting burn of a few travelling uphill burpees, or downhill powerbag lunges.
You’ll have healthier bones
From about the age of 35, we naturally start to lose bone density so are more at risk from osteoporosis. Vitamin D is a key player in the fight against the bone-thinning disease because it regulates our bodies’ calcium and phosphate levels, ensuring healthy bones and teeth. And where do we get most of our vitamin D from? Sunlight!.
Gym memberships aren’t cheap. They can drain your bank account — which can feel like a real waste if you’re more of a no-show than gym rat.
Cut your fitness bills and come outside. With a PAYG option as well as a monthly ‘pass’ option specifically designed to help you save money, BeachFit Boopcamps classes may be the answer to your problems!
Ask yourself – What would you rather do on a Sunny spring or summer evening (no, not drink wine!) spend it in a sweaty gym or come outside for an hour to workout in the sun BEFORE nipping the nearest wine selling establishment?
So you had a cheat meal/day/week…. It’s fine. It happens. You enjoyed it and now you have the guilt.
Stop feeling guilty and move on. It’s done and dwelling on it won’t change it.
Here are some tips on coping with what just happened!
1. Stop Eating You Pie! It’s easy to think, frig it, I’ve started that family sized bag of Malteasers, I may as well finish them and then they are done and i’ll move on. Stop! Let’s do some sort of damage control here. Just put them away. Hide them where you can’t see them. If you know you can still hear them calling you from the cupboard, then bin them! I once had a client tell me she couldn’t stop eating biscuits so she put them in the bin and poured milk over them so she couldn’t rummage them out later. Genius! All of those calories add up and your body then has to figure out what to do with all of the extra calories you just scoffed so let’s limit the damage shall we?
2. If it doesn’t belong to you then you can’t eat it! I just ate my flatmates peanut butter magnum but I’ll buy another one. Emmmm, no. It’s not yours. You are now a pie and thief, let’s face it, you wouldn’t survive in prison so quit that immediately!
3. Forgive yourself. We all enjoy a good old emotional binge, eat too much and have bad days. Don’t beat yourself up. It’s just one day. Don’t compare yourself to anyone else. Compare yourself to how you felt last week when you where attending classes and eating correctly.
4. Replace your pity party with a plan. Get rid of the negative self hatred, what will it achieve? Talk to a friend and let them know you need some extra motivation! Message Beach fit bootcamp and get some ass kicking motivation! *Step away from the Chinese conveyor belt*.
4. Execute your plan! This means when you get up the next day, get your shit together and get ready to sweat. The next day, the best workout is any workout. Get working and sweat out all that badness and you’ll feel epic!
5. Fuel your digestive system with something easy and clean. Veg and loads of water! High fiber, no meat, and again, drink a ton of water!!!! Get that nutribullet out of the cupboard and go nuts!
6. How about you stop eating an hour earlier than you normally do? Give your digestive system a chance. In addition go to bed and hour earlier! Wake up refreshed and ready to rinse and repeat.
Complete this sentence: This week I will ……….
The very first thing you learn at PT school is ‘Don’t kill anyone, it’s bad for business.’ The second thing is goals. Short term and long term and the difference. You need a goal, something to aim for, generally in life. I need to finish my degree, long term goal,when you are in your first year and have 3 years of booze and partying ahead of you. Before that can happen there are short term goals, I need to pass this semester or drill it down more, I needed to not fall asleep in my database exam and have to resit it in the Summer (just me!?).
We can relate this to everyday life, uni, study, career so why would you not apply it to your health? The key is to be realistic.
I want to be super skinny by next week because I have a night out and my ex might be there with his new loser lady and I need to be skinnier than her. Not. The.point. Stay at home and stalk them on Facebook, again, because I can’t help you. Also, you crazy!
On the other hand, we have:
I want to spend the next 70 days shredding my body to its full potential without starving myself, but with actual willpower, determination and sheer stubbornness. As well as writing s blog about it everyday!
If you aren’t following Bex and her blog/progress yet, you should, but more on that later…..
So set yourself a goal, drop a dress size, run a 10k, buy a pair of uber jazzy leggings that you want to fit into without looking like you’ve been through the sausage machine your sister bought you for Christmas. Then, once decided, set yourself some targets inbetween, things that will give you that ‘win’. The little boost to keep you on track, to keep you motivated and accountable to your overall goal.
This week I will…..
…Try an INSANITY class, because I’ve been thinking about it and keep putting it off.
…Go to PiYo because I fancy something new.
….Go to class on Saturday to be a bit different
….Avoid eating chocolate at all costs.
For me, This week I will ….. sweat more than last week.
My short term goal to achieve my ever chased long term goal. My back has finally stopped niggling and aching. I’m starting to feel like I’m not completely broken, so this week I’ll be going as hard at the gym as my body allows me to. I will concentrate on keeping my back protected and mobile. I will end the week injury free and stronger, but probably hobbling from DOMs.
Set a goal and then set some smaller, short term, achievable little ‘wins’. Concentrate on those little ones and the big one will just creep up on you with you having to worry about it.
Later….That awesome blog by Bex can be found HERE