Goals – Page 3 – Miranda Adams Coaching

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.

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‘
~ Bruce Lee

Constant Evolution

Finding the balance between learning new things and refining what we already know is a process of constant evolution, but one well worth doing.

If we stay on the same thing for too long we may become very good at it but we can slowly become very stagnant and limited in this way.

When doing something new however it’s completely out of our comfort zone and for a while maybe difficult, yet if we enjoy it, worth all the effort put in and progress we see.

I have found the best approach is to have a balance of the two, that way you never become too limited or stagnant yet are always fulfilled in your growth as well as learning new things to constantly evolve.

Always enjoying the process.

Happy training 🙏😊💫

Miranda

Staying Inspired

We can all hit low points in training and in life, so it’s important that we stay inspired and have things that can help re-inspire us when in need.

There are several key things that can help;

Having a positive peer group, surrounding yourself with positive people who lift you up and encourage you when in need is essential when needing that necessary inspiration. Even if that means joining classes or groups, find a way to meet like minded people.
Setting goals, small ones are as important, as well as larger ones. The bigger goals give us something to aim for, whilst the smaller ones allow us to see our progress along the way.
Change with change, when things become stagnant and uninspiring it can be time to create a change or find a new way. There are many opportunities in life, we just have to step out to find them. If we stay in same lane too long, we may just miss them. Don’t be afraid to diversify, you never know if something new will work for you unless you try.

I hope you find these few tips helpful if you have been struggling with staying inspired in your training or with life in general.

Remember there is always a way, look for it and you will find it. 🙏💛

Miranda

Overcoming Injuries

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,

Miranda

For any further support and advice in training and recovery, please get in touch via the form below.

Exercise Essentials

Getting started with your training can be the most difficult and challenging time as there is a lot to learn as well as to maintain motivation and get in to good habits.

To help you stay on track I’ve put together some Exercise Essentials videos, of important stretches and ab exercises.

These will help you get started with getting and maintaining correct form so the rest of your training fits together more perfectly.

In training it’s important to get the right combination of cardiovascular, resistance and flexibility training to have the best overall outcome whatever your goal may be. Often some of this can be missing and then the results of lack of endurance or tightness can be felt later on.

If however all the essentials are put in place and maintained then your results will be far more holistic and your goals easier to achieve.

I hope you find the videos useful and more will be added along the way. If you have any specific requests for essential exercise information and instruction please do get in touch. Here’s to your best health 🙏 Miranda

Exercise Essentials to help you get started and keep going!

From form to flow

Every process in movement can be one that goes from form to flow. This is a process where we learn the movement and then become one with it and in a state of flow.

For this to take effect several elements need to be in place with the movement. The main ones of these are your form, focus and breathing.

The specific steps for this process are;

Learn the most effective form of the movement.
Match your breathing with the movement.
Practice the movement and find your flow, applying your focus.

When you find movement that you enjoy doing, then this process can be really rewarding. Find what works for you, apply the process and most of all enjoy.

For more info on movement flow courses and training, please get in touch.

To your flow 🙏💫

Miranda

Top 3 tips for getting back in to the fitness habit

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 🙂

Miranda

Stay fit for Christmas

Many people wait until January until they decide to get fit for the new year or restart their fitness routine, but why not start now and/or keep your fitness routine going so that you stay ahead.

Here are 3 top reasons why;

Start now and boost you metabolism so that you burn more calories over Christmas overall.
Get ahead of the rush and take advantage of pre-Christmas offers.
Start and/or continue now and new year routines will become much easier as you will already have a habit and more motivation.

If you are not yet at the gym or with a Pt you can find out the latest offers available and beat the rush. Alternatively you can start at home and maintain your routine until you’re ready to do more.

Either way you will feel much better doing so and also be burning more calories and have more energy too.

Therefore why not do something different and give yourself the gift of fitness this year.

For more info and current offers please get in touch via the contact form below.

Wishing you a happy and healthy fitmas 🙂

Fitness Planning

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.

5 Top Reasons to get a Personal Trainer

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.
Continual Progressions– 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!