3 ways to note progress

It’s important to recognise our progress in training and there are many ways to do this, the following are a few I recommend.

  1. Physical, have you increased your weight, your reps or speed where possible, these are all great progressions, take note 🙂
  2. Cognitive, has your focus and concentration improved, these are very possible outcomes as well as improved memory. Take note and track your improvements when you notice these too.
  3. Emotional, do you feel better in yourself, happier and more engaged socially. Take note of these as it’s a great outcome that can sometimes get overlooked.

Important also for us to recognise, is if any of these factors begin to reverse, this is something that can happen with overtaining so is helpful to be aware ofas early as possible.

When keeping our own progress notes we can keep on top of our training and ensure we stay at our best, something well worth doing.

Enjoy the process and progress 🙏💫

Fast or Slow

In training what is better fast or slow movement..? Largely it is relative to your purpose and outcome, therefore neither is better, only dependent on what you want to achieve. For most goals however you can achieve the same result with either tempo.

For example for weight loss, training at a slower pace can be a great way to achieve your goals and build your fitness at a rate that is safer. Training at a slower pace is also better for building and maintaining correct movement patterns. It can also be more meditative and help you to focus.

So what are the benefits of a faster speed training?

Depending on your goals, faster speeds can help to exert excess energy or stress and boost cardio levels, it can also help to boost your reaction time.

However the two can and do crossover you can get benefits from both types of training and both will help you improve fitness and lose weight/maintain a healthy weight.

Most importantly is to always listen to your body and be in touch with the needs of your own body and mind, and as always of course, enjoy your training 🙂🙏💫

Exercise after Ilness/Injury

Exercise after a prolonged illness/injury can be a bit scary for some. Not knowing the right things to do or worring that it may make things worse can be some of the main concerns.

From personal and professional experience I have found the following to be most helpful;

  1. Have a firm faith and vision for your recovery- see how you want to be and work your way towards it step by step.
  2. Listen to your body and stay empowered-work with your body and what’s within your control and measure your outcomes from there.
  3. Support your exercise plan with adequate nutrition- just as important and sometimes more so is your diet, its essential that you get the right nutrients for your recovery. Do your research and get advice as needed.

Overall you must believe you can improve, believe you can and you will. This will empower you to take all the actions you need and maintain it.

Empower yourself within and results will come without 🙏💫

Miranda

Time to Train

A lot of people before they start exercise feel they don’t have enough time. Here are 3 top reasons of how and why to find the time.

  1. Make it a priority- Once it’s a priority you’ll find the time, book it in your diary like any other important appointments.
  2. You’ll have more energy and more time – with regular exercise you’ll find you have more energy and be more efficient with your time.
  3. Without health there’s not time for much else– it can sound a harsh truth but without our health we will struggle to do much else. Make it a priority before it has to be and reap all the benefits from doing so. Your health is 100% worthy of your time and effort.

What we value most we will always find the time for, therefore it makes the most sense to value something of such importance and then you’ll always find the time.

Time to train 😊🙏

Adaptability & Diversity in Fitness Training

We all have different needs and with that different abilities, then as we all have the importance of maintaining health and fitness, how do we find what is right for us?

Within most forms of training if not all to some degree, there are adaptions and modifications.

The main guidance I would give is;

Find what you love, follow your body and adapt where you need.

Whatever way of fitness you follow , first find what you enjoy, find what feels right to you and then any adapt as you need.

For example in building strength, you can start with resistance bands and then light free weights to build up. Taking guidance where necessary.

There are many different ways, there’s always a way, and you can always find yours.

To lots of joy on your Journey 🙏😊💫

Freedom of Movement

Having freedom of movement within our training is highly beneficial not only for our bodies but also our minds.

By staying open and having freedom and looseness in our movements like that of a dancer we will begin to notice how this positively affects the way we think and feel.

When our joints are more free and open and our bodies move easier, our minds reflect this and vice versa.

If this sounds like something that you also want or need, here are some ways you can increase the freedom of movement in your training.

  • Stretch Daily
  • Loosening/mobilising exercises
  • Bodyweight training
  • Being adaptable in your training methods
  • Lessen any force and increase softness in your training
  • Adequate rest and recovery

These are some of the ways I have found to be helpful, and as with anything it is always a work in progress.

Below is a short video I created of some loosening exercises you can add to your warm up/cool down routine to help improve your freedom of movement.

For any further advice please get in touch.

Loosening exercises

Enjoy the journey, enjoy training 🙂💛🙏

Miranda

3 Ways to Overcome Plateaus

Hitting plateaus in training is inevitable and a regular occurrence when training consistently and regularly. Even where we are gradually progressing with techniques and rep range these can still occur. However there is always a way to overcome.

Here are 3 steps to help you overcome them.

  1. The first thing is to recognise them and address them as quickly as possible, before becoming stagnant or bored. Then believe in your mind you can and will overcome this plateau, not allowing it to defeat you.
  2. Then break the mould of your training and diversify a little, this is as important for your mind as well as your body as its important to feel free and joyful in your training.
  3. Then listen to your body, feel what’s working and what isn’t and add or takeaway what you need. This also will apply to your diet as that can contribute significantly.

I hope you find these tips helpful and are able to apply where you need. Remember there is always a way. 💫

Most of all enjoy your training, stay happy and free 🙏🙂

There are no limits only plateaus and you must not stay there you must go beyond them

~ Bruce Lee

Discovery

Each new day provides new beauty and insight,

As soon as we open our eyes, when we set our mind to see all the new and beautiful things,

Then each day can be filled with discovery and be a beautiful way of living,

A way filled with openness where every moment you will feel the newness,

Life is always changing

Nothing stays the same

In this is great beauty;

Let your every day be one of discovery 🙏💗

Miranda

Maintaining Balance

Seek balance in daily life

Finding balance in our lives is a constant re-adjustment. As we are always changing and life is always changing, how much we need to give or recieve in certain areas is always adjusting.

With this, our mindset has to readjust also and sometimes we may experience a lag. We may perceive that we need more than we do based on past experiences or give more than we need to for the same reason, or to strive for something that is not necessary for our lives.

In finding balance our bodies and minds are the best signal, if we are out of balance and giving too much in a certain area we will be certain to feel the symptoms, such as fatigue or stress and if left too long this can worsen.

The first step to finding or refinding our balance then is to listen to ourselves and the feedback our body is giving and then make the adjustments accordingly.

We may need to either reduce or increase certain activities to find our balance again.

Another helpful practice can be to sit down and reevaluate our goals and see what still fits with where we are now and where we want to be. As we grow and change our goals will naturally change and/or we can find a different path.

Lastly trust your inner self, your intuition above all, it will always guide you to what is right for you and the correct balance in your life.

Enjoy the search, the growth and the process,

We are all a part of nature

And nature always seeks to find balance

Miranda 🙏💛