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.
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.
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.
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‘
With intense and consistent training many of us can incur injury or two at some point.
This can happen for a variety of reasons, overtraining being one of the main causes as well as poor techniques, muscle imbalance or weakness in certain areas.
This post will look at how do we overcome them and prevention as part of this also.
There is no simple one way to overcome an injury, it often takes a multifaceted approach.
This is however an overall approach I have found most effective.
Find the cause. Discovering the cause of the injury as soon as possible is the best way to help in your recovery and prevention of a future injury. For example, it may be due to over-stretching or an imbalance of muscle use, find this out through your own investigation and advice from a physio if you have one.
Take a holistic approach. Focusing your mind when recovering from injury is as important and in some ways more so than the physical. Apply your mind in terms of belief in your recovery and how fast and good you want it to be. Determine to be stronger and better than before. I can attest to the fact this is more than possible and by applying both mind and body you will also improve your overall performance in training.
Rebuild specifically. This is where an injury can really become an advantage, as once you apply the knowledge of what went wrong and combined mind and body focus, by training this way specifically you will enhance everything you do. As our mind and body are interconnected, specific focus on the injured area will have an accumulative effect on your overall improvement and performance, ensuring you come back far stronger and better than ever before.
If you suffer from any injuries, get the best advice possible from multiple sources and find what works for you. Along your training journey you will gain your own experience on what works best and quickest for you.
As we are all different, results always differ for different people but most of all have faith and determination you will recover and be stronger than you were before.
To your best in health and happiness,
For any further support and advice in training and recovery, please get in touch via the form below.
After Christmas and New year many people find it hard to get back in to their fitness habit. So what can you do to help yourself get back in to the habit of fitness, and make it one that stays throughout 2022 and longer?
Here are my 3 top tips;
Set a weekly schedule and stick to it. We are creatures of habit after all. So once this schedule sticks after a month it will become a habit. Aim for a minimum of 3 days a week to see the full benefit.
Have all your fitness clothes at the ready each day and make it at the forefront of your mind. Fill your cupboards with nutritious food and stick reminders around your home for added motivation. Being surrounded by visual reminders can be very powerful for reinforcing new habits.
Have encouragers, whether this be friends, family, fellow training buddies or a pt. Having people around you who support and encourage your journey can be very helpful and a great boost where needed. If you currently don’t have people who support you in this way. Please drop me a msg to inquire about either Pt or local training groups that may be of help to you.
Most of all as always, enjoy your training. Enjoy the journey 🙂
To plan to adapt is to plan to change and progress.
~ M.L Adams
Adapting and changing your training programme is almost as important as the training programme itself. If your training plan stays the same, you will also as you will reach a certain point in your progress and then remain at that point until adaption takes place.
So how, and how often should you change your training plan to ensure you progress?
Here are 5 tips to help you plan for programme adaption and change.
Aim to change every 6wks -3 months, preferably no longer as at this point your body will be used to your current programme.
Get proper guidance from a personal trainer or instructor so you can ensure the programme is right for you.
Make sure you enjoy your programme as well as find it challenging too. It’s important to enjoy yourself as you progress and make exercise a part of your lifestyle.
Try different ways if you haven’t found what works for you. For some people they prefer classes and for others gym, everyone is different so find what works for you. There is something for everyone.
Work on all parts of your fitness to see full and faster progression. Cardio, resistance and flexibility training are all equally important and help you progress easier and quicker when done together.
I hope you find these helpful. Please get in touch with any queries you may have regarding training plans and progress.
Anyone who has had a personal trainer before can testify to the benefits of having one and the additional progress you make in doing so. For those of you haven’t tried Personal Training or are thinking of doing so again, here are 5 top reasons to get a PT.
Increased Motivation- Having someone there not only guiding you in what to do but also encouraging and supporting you undoubtedly increases your motivation. This is crucial and a huge benefit from PT as lack of motivation is a common reason for people to avoid exercise.
Increased Accountability- Having regular appointments with a personal trainer each week means you are accountable to someone for your exercise plan and this is a huge addition to your motivation and ability to build a positive habit with exercise.
The Correct Training– Personalised to you and your goals. As you and your trainer will have gone through your goals and you training will be set around your needs. Your training will then be suitable and personalised to you, taking all of your needs in to account. This is much better than coming in to the gym and not being sure what to do and you will achieve results much faster and with focus.
ContinualProgressions– In addition to the above you will notice that you are always and continually progressing in your sessions and therefore never get bored either :).
Sessions are Adaptable – As you are working with your pt and they get to know you well, they are able to adapt with you and make sure each session is enjoyable and what you need on that day and in that moment.
A lot of people wait until January to get a PT, however now is a great time to consider trying it as you will get ahead of the rush and also build your metabolism up to burn more calories overall in time before Christmas. So why wait..? Discover the benefits of PT and book a session today!
When setting out on our training journey we often start with a goal. Our overall goal may be something like to lose weight or compete in a race and along the way we can hit many milestones before achieving it.
What can often happen however is that we achieve much more than we set out to achieve and it is these results that make the journey to our goal and the training itself so valuable.
For example on the journey to losing weight you can start to feel much better in yourself and also have more energy to complete the daily tasks in life. Difficulties such as joint pain and stiffness can also improve as well as many other improvements.
Often before we see the outer changes the inside changes first. Our blood pressure and blood sugar levels get lower and overall mobility improves and these are in some ways far greater, as being important factors in your daily life and overall wellbeing.
It is important to note these small progressions on the way as these are what can keep you going and maintaining daily exercise as part of a healthy lifestyle.
Focus on the small steps and you are well on your way. Keep going and you’ll achieve more than you ever thought was possible.
‘It’s the small steps that lead to big success and that success is unique to you’