Monday Motivation

12.01.14

Written by Amy Redfern.

Monday Motivation

I've always lived in the comfort zone. And can you blame me and the millions of others - I mean, it is called the 'comfort' zone right? The connotations of the word comfort are way too good to resist.

The concept of the comfort zone however undoubtedly varies massively from person to person. 

I know for me my job is always sending me outside where I feel comfortable, but I think it's time to step up my game and make my life truly uncomfortable. 

Maybe it's about time we all spent some time where the magic happens. 

This week - Aim to do at least one thing every day that is completely uncomfortable. 

Maybe pushing yourself outside your comfort zone means trying a new coffee shop or a different sandwich for lunch. Maybe it means adding an extra 10kg onto your bar at the gym. Maybe it means finally asking out the girl or guy you've been wanting to for the last year. 

Whatever it means to you I challenge you to go where the magic happens. Which just so happens to not be in your comfort zone.

Personal Trainer - Over and Out. 

Catch Me if you can 

Tweet: 
https://twitter.com/AmyRedfernPT?lang=en-gb

Follow:
coach.amy

5 Fitness Goals For The New Year.

As it's now 2015 - I think it's important to spend some time reflecting. 

Think about what you have achieved in 2014? What's next for 2015?
I wanted to share 5 things to do with fitness that I want to be able to do or achieve by the end of 2015. 

Hopefully this will provide ideas and encouragement for those who can't quite find what their goals are. 

-Try thinking about the reasons why or how you're going to get there.

-Try to think of goals that you might have always wanted and haven't quite got there, but you know are possible in the space of year. 

-You don't even have to think of them all today, you might find you want to save a space for a goal you may want to achieve further down the line.

You're not going to get them all at the same time so think about that one goal that maybe is easy to achieve in a shorter space of time or the one goal you've always wanted to reach. 





My Goals 2015. 

1. Improve my core strength. 

I currently struggle to hold a plank for 1 minute which as a personal trainer and fitness instructor is a tad weak (excuse the pun), as are the excuses I come up with to get away with it. Truth is - I really dislike core exercises. Give me burpees, give me squat thrusts, give me anything but sit ups, planking and leg raises. 

As I always say to my clients, it's all about targeting your weak areas. If you're not very good at something, make it a priority to get better at it - maybe I need to take my own advice!

Why? I like to describe the core as the 'bread and butter' of exercise - simply because without core strength it's almost impossible to do most functional movements.

How? I plan to combat my phobia of core work by simply incooperating a few core exercises into my routine.And gradually taking these exercises from the activation stage all the way through to the advanced stage. As well as that working on things like mobility/flexibilty and making sure that I get my technique perfect when doing heavier lifts. 

I might even try pilates.  


2.  Learn 3 Olympic Lifts.

Ambitious maybe, but definitely possible. Which particular 3 - I don't know. But I know the one I'm desperate to grasp is the Snatch. 

Why? The most important reason why this is a goal for me is actually nothing to do with myself. It's more to do with my clients. I want to be able to teach them these amazing things, so that in workouts we can actually do them!

I've got a few extremely keen and willing clients who I know would be overjoyed if they could learn Olympic Lifts. 

Also, learning Olympic Lifts helps me on my pathway to one day coaching at a CrossFit box. As well as that there's obviously the whole 'I want to look cool in the gym' thing going on too...but seriously, Olympic Lifts are the 'coolest'. Period.   

How? Go to CrossFit Oly Lifting classes. Go on a course? Watch Youtube Videos. 
I've even bought a book specifically about Olympic Lifting. 

3. Get Double-Unders, Get Kipping Pull-Ups, Get Muscle-Ups and Get Handstand Walks/Holds.

Cheekily squeezing four in one...but these are all relatively acheivable.  
I thought pistol squats were impossible, I thought pull-ups were impossible and I thought skipping was impossible...all of which I practiced and have seen a vast improvement in. 

Why? Again things I can get my clients to do which would be amazing for all of us. Also advancements in strength, and progression in workouts. It would also make workouts with pull-ups so much easier!  

How? Keep practicing. 

4. 10 Pull-Ups in a row. 

I can do 5 good pull ups currently. But my ultimate aim is to gain that 10. 

Why? A very personal thing, I've always wanted to be good at pull-ups because beneath burpees they're my favourite exercise. 


How? I plan to do this with a simple concept called practice. As well as that I know that improving my upper back strength and also my core strength (sigh) are key for me to gain more pull up power.


5. Go to CrossFit more often.

I dont want to talk about this one...hehe...*embarassed face*


My clients will also going to be undertaking the process of planning their goals for 2015. 

Happy New Year to all, I wish you an awesome and fitness-filled 2015.

Personal Trainer, over and out. 

The INOV-8 Rainhill Trials and confessions of love...

27.10.14
Written by Amy Redfern.
Last weekend I ventured out to watch the much talked about Rainhill Trials. 

The "Rainhill Trials" is a CrossFit competition organised by TRAIN Manchester and INOV-8. Like competitive running events, the event is banded into categories from Beginners up to Elite Athletes.The appropriately named Rocket at the top, Kennedy next, then Rastrick and Wood at the bottom. This meant that weights and sometimes exercises differed in each category.

The event was held at SportCity Manchester, which just so happens to be next to/part of Manchester City football club, and the event itself just so happened to be on a match day too! Accessing both days was just £10, I brought my dad along for company, who was thrilled that we managed to catch some live City TV *rolls eyes*. (see picture below)

Day 1 involved the lower banded athletes, Rastrick and Wood. The WODs were split into 2 heats, WODS 1, 2 and 3 were completed in the morning, with WOD 4 in the afternoon plus the final. Arriving in the afternoon, we watched a small snippet of the event. WOD 4 - that's Workout Of The Day Number Four for all you non-crossfitters.

WOD 4 consisted of:
Rastrick MALE -50 Pull Ups / FEMALE JPU (jumping pull ups)40 Double unders / 80 single unders 30 Plate GTOH (ground to overhead) (M20kg/F15kg)20 Plate overhead alternating forward lunge (M20kg/F15kg)10 GTOH (M50kg/F35kg)Wood M 50 Pull ups / F JPU 40 Double-unders / 80 single-unders 30 Plate GTOH (M15kg/F10kg)20 Plate overhead alternating forward lunge (M15kg/F10kg)10 GTOH (M40kg/F30kg)  

I felt every pained face in the room as the athletes raced against the 10 minute time cap in a cloud of chalk and sweat sprays...okay it wasn't that dramatic but with a few old school Prince Tracks playing as well as Snoop Doggy Dog and Estelle it certainly felt dramatic and life changing.

Here’s a clip of the Males competing.

And....The Females.

I love events like this because it brings people together (stereotypical) - but it just does, it's quite rare that you are in the same room with so many people with the same interests and who have probably experienced the same barriers of pain that you have (Fran…Filthy 50…etc)

Moreover the CrossFit community is one that is dissimilar to any I have ever been a part of before. CrossFit not only tests people's athletic ability, their instincts, their ability to strategize -  but also challenges their deep, integral values.

Having played team sports and competed as an individual athlete, luckily the concept of team work is familiar to me and this has swayed in my favor.
Unfortunately my strategic planning isn't as great as I hoped - point one, absolutely giving every piece of my life and soul in the first minute of the work out. Not a good strategy.

As a personal trainer of course I have a 'tiny' ego/big-head when it comes down to sport and exercise because I know my stuff...or at least I thought I did.
It took 10 minutes within QDOS (my CrossFit Gym) for me to go "okay everyone is better than me".This was mirrored on the CrossFit Level 1 course too, whereby people who 'should' be in the eyes of science past their athletic best were rinsing me at the most basic of tasks. 

It's not just about the concept of competition however, it is also very much about respect, and to some degree emotional strength.

Egos must be left at the door. And a sort of level - headedness is required. Crying is allowed but happiness, laughter and smiling should be the by-products. Period.
CrossFit itself is unlike any other sport combining Gymnastics, weight lifting and metabolic conditioning to create a unique and addictive sport.

It is also slightly comforting to know that not only Novices such as oneself experience failure. Elite Athletes also fail and miserably sometimes too! Look at Rich Froning - stops in the Triple 3 Event at the CrossFit Games 2014, comes in 37th  place... later wins the CrossFit  games 2014 to become the world's fittest man for the THIRD YEAR RUNNING.If  that doesn't show that everyone has their limits and weaknesses- then I don't know what does.  

The particular image below really made me giggle. 

There is one thing that I found about CrossFit that made me think. Everyone is so nice - everyone just wants to help. Not only is that a miracle in real life, it's also a miracle in the fitness industry from my experience.

CrossFit has changed my life and given me a niche/specialism in my Personal Training... I am not afraid to admit I'm head over heels in love and can honestly say the results for myself and my clients are phenomenal.

My ambition still stands, 5 months after my first CrossFit experience that I want to a) compete and b) coach CrossFit in a box. Hopefully some time in the near future these two ambitions will become reality. 

It's safe to say that Rainhill provided even more incentive and inspiration to encourage me to get known in the CrossFit community.

I think this quote really sums up what CrossFit is about. So I'll leave you with the thought. 

For more information regarding the 'Rainhill Trials' try the TRAIN Manchester -http://www.trainmanchester.co.uk/upcoming-events/inov-8-rainhill-trials/


For Coaching:
Twitter
@amyredfernpt 
Email
amyredfernpt@outlook.com

Summertime Sadness

Is it all about the summer body?

The science of food addiction and the science of time taking.

Written by AmyRedfern.
15.06.14

 

It's June 15th 2014 and your preparation for your summer body is probably being drowned in the many crates of beer and bottles of wine, as well as parasol sheltered barbeques, in an attempt to savour what little and precious sunshine has appeared in the ‘summer’ months this year.

 And not to forget, celebrations during the world cup of course... come on England!  


Your motivation from January 1st, (which if you had forgotten in the blur of time - was over 5 months ago) - scary! has ebbed away and you are now at a crossroads. The media is crazy for summer bodies, retailers are promoting their summer collections and perfumes, and you feel left out.

There is still time! This is no time to give up, this is the time to shine! In all our pale-skinned, factor 50 glory!

As a Personal Trainer, I can tell you that time is still time, there's still 7 days, there's still 1 hour, it is never too late to gain the body you have always wanted.

Health is a process over time. Fitness is a process over time, even I improve all the time, every piece of food, every workout, every time I sleep, I am improving. I understand that for some people making time can be so difficult, a 1 hour workout as easy as it sounds, is 4% of your day, but do people consider how long it psychologically takes to prepare for it, how long it takes to get to the gym, and not forgetting how long it can take to wash all that hard-worked liquid awesome (aka sweat) off!

I will be posting quick workouts in the future, look out for them! 

So what if I told you, it isn't all about the summer body?

What if I even encouraged you to take your time? Enjoy the world cup with a handful of Doritos in one hand, a glass of wine in the other and a heart full of disappointment as England miss out on the world cup title again?  

For everyone, summer bodies or even the concept of a better body is going to be completely different. I have a few encouraging tips that could help you establish exactly the first steps that YOU should be taking in order to begin to gain the body you want, not just for summer but all year round. In two similar analogies - A dog is for life and not just for Christmas, a body is for life and not just for summer!

But firstly a little explanation as to why it's just that difficult to stop eating so badly -
in reference to addiction, and more specifically food addiction, addiction is also a process over time. It is not only psychological but also physical, which is why when quitting a tobacco addiction or any addiction at all can be so challenging...

Obviously we eat for a number of reasons, mostly it's to survive, but stress, peers, age and even personality can seriously enhance our likelihoods of becoming addicted.

 Our bodies natural response to food is firstly through our senses, we may SEE the food and immediately forget everything we know because it SMELL so so so good, we can HEAR our stomachs rumbling and we FEEL like if we just TASTED it, the world would be a better place and there would be no wars and oh my goodness we’ve already eaten every last bite!

This is all cravings. Nothing to do with physical need and more to do with our body's desire, cravings can suddenly appear without us even thinking about anything food related in the first place, it might just be a certain trigger that sends our reward pathway crazy! 

Secondly and more importantly, food as a substance can make the body go crazy, our natural and biological response is to crave more...this is due to the pituitary adrenal system, food can neutralise stress and the stress hormone cortisol as well as stimulating the reward pathway. The scary thing is, our bodies actually find more pleasure in junk food than they would from natural sources!

Ever heard of smokers putting on weight whilst trying to quit? Smokers tend to replace tobacco with food, once again relating back to that response in your body, our bodies crave that dopamine release, so we replace it with something equally as rewarding and equally as dangerous.

The brain is pre-programmed to remember what or how something made us feel and it can relate it back to a certain sense such as smell...as soon as you smell that donut, your body remembers exactly how it made you feel - linking it back to that pituitary adrenal response and the reward pathway.

Because we tend to reward the body with food, the body suffers a pleasure deficit when it doesn't receive the stimulus, this is to encourage us to eat. However another problem is the fact that the body gets so used to these hits that it stops responding - meaning we need more of that something that made us release the dopamine because it just doesn’t have the same effect anymore, basically we become tolerant.

More to the point and back to the concept of time, can you imagine if you went cold turkey when stopping smoking, it would probably be about 12 hours before you were seriously considering the point of life.

You body needs time, it works like clockwork, so give it time.

Your response to this information may either a) continue to make up for that pleasure deficit by continuing to overeat, overdrink and under exercise, or  b) you could respond by doing the opposite, feed that pleasure deficit with other things, natural foods that will increase happiness, exercise, enough sleep to stop your body needing so much caffeine and sugar to function normally!

Did you know the reward pathway also works through social interaction i.e. ‘wow you look fantastic in that dress’ and of course it works through physical exercise, which releases dopamine, adrenaline and a number of other ‘good-feeling’ hormones.
Health and Fitness moreover should be seen as a journey, you should spend your time researching, trying and committing to different ways in order to get to that ultimate goal. Whether that be a 10k run or losing 10 stone, remember pain is only temporary, and remember that you have the power to change, not only that, the only person who can change you, guess who, it's you!

TRAP – my own made up acronym on how to combat summertime sadness.

Time/ Replace/ Active/ Plan


• Take TIME to let your body adjust to exercise, feed your body with healthy replacements, its important that you understand that you cant change your life and your lifestyle in a day. I wouldn’t encourage anyone to completely stop eating rubbish foods unless they had a serious issue. Why? Because its more than likely, its all you’ve done all your life and your body is so used to it, it would have catastrophic effects to just abolish that pleasure source, its normality in society. I would encourage you to take rubbish food in moderation, 80% healthy and 20% not so healthy. If you really struggle with moderation or find that you can’t have one piece of chocolate before you’ve had 10 bars, then I would seriously consider gaining advice from a doctor or physician.

I have a nutrition qualification but I am not a nutritionist, dietician or doctor so please do not take my advice as a rule, I find that this works for my clients and myself, but it wont always work for everyone!



• Start small, REPLACE white carbohydrates for brown ones, and replace chocolate with fruit or dark chocolate. I combat my own cravings by eating quest bars (inset) or eating protein cookies/flapjacks or homemade banana loaf :) I know I couldn’t survive without something sweet.

 

The good, the bad and the yummy!

• Remember to stay ACTIVE, not just physically, but also mentally. Your body is going to want that chocolate, be prepared to actively avoid it. Not only that, actively avoid cues, if you know that going to the pub will only end in disaster for your body then avoid it, if you know you’ll buy a chocolate bar if you go to a certain shop, avoid it!

• PLAN ahead, fit your workouts and food around you. Plan what you are going to eat and why, calculate how many calories you need for you, or if you understand macronutrients then calculate them for your specific needs! Food diaries are fantastic, I use them as well as ‘myfitnesspal’. Know that when you first start off, you must take it slowly, 2/3 workouts a week is enough, plenty of rest is ideal.

 

Happy time-taking! 

 

 

For further advice or questions please contact me via amyredfernpt@outlook.com.

Catch me (if you can) on twitter @amyredfernpt

 

 

Amy Redfern Personal Training  - growth through health and fitness.