Whatever you train for, your glutes are an incredibly important muscle group, deserving of some close attention. A strong set of butt muscles will exert huge amounts of power and strength for athletes in every sport; bodybuilding competitors are judged with a close eye on their derrières; and average Joe or Jane? How about protection from back and knee pain, reinforced movement patterns and a comfy seat on which to rest?
Most of us have a desire to look good, but it can feel almost impossible to get in shape when you spend all day sitting at work. If you spend long hours sitting down most days for a long time, your body will adapt to suit what you ask of it. Your body is an incredible machine that adapts to the activities you repeatedly ask of it. It responds to what you eat, how you think, and how you spend your time. Genetics play a part of course – you can’t really change your height or base shape, but you’d be surprised at all the possible forms you could take on.
“Mel explained that my goals did not need to be in purely fitness terms. After a lengthy and in depth discussion we established my goals and attitude to exercise. Essentially my aim, after more than 40 years (I am 62) in sedentary and stressful jobs, is to enjoy a healthy retirement when the time comes.”
During training, we cause stress and microscopic damage on a cellular level in our bodies, fatiguing us and actually decreasing our performance for a short period. This stress and damage acts as a catalyst for change, forcing us to adapt. As we recover, we improve, which means we’re able to perform at a higher level next time we work out.
That means gains are made during recovery, not training.
A cold is an inflammation of the upper respiratory tract caused by a viral infection. They’re pretty common – most of us experience them from time to time, but what does this mean for our training?
I get a lot of questions from clients this time of year around the topic of colds, flu and other illness:
“Can I still exercise? Should I take a break? How much? What can I do? How can I get well quicker?”
It’s important to remember that I am NOT a medical professional, but as an exercise professional and wellness coach, I can give you the following recommendations…
The world of health and fitness can feel like a minefield of conflicting advice on how to work out, which products to buy, and what’s best for your body. If you’re a woman who follows health and fitness influencers on social media, you won’t have to look far to find advice on how best to train, eat, and live in your female body.
I want to help you determine fact from fiction and empower you with a clearer understanding of what it really means to be a fit, strong, and healthy woman.
Aches and pains in the back, neck, shoulders, and knees are a common effect of being sedentary throughout the day, as are symptoms such as feelings of lethargy, lack of focus, and digestive discomfort.
Long term, the potential consequences are even more worrying. A 13 year study on over 120,000 individuals published in the American Journal of Epidemiology found that inactive people who sat for more than 6 hours per day were up to 94% more likely to die during the study period than active people who sat for less than 3 hours per day. Shocking, right!?
Every time you work out, you inflict microscopic damage on your muscles, which is then repaired naturally by your body with a tiny new layer of muscle tissue. As these layers are formed, you build visible muscle. You don’t need to have muscle soreness every time you work out in order to see progress. In fact, it’s not advisable to push yourself to the point where you’re sore after every workout. In general, if you’re sore for 2-4 days, you’re in the safe zone. If you’re experiencing DOMS for more than 4 days, you may have gone too hard.
Gyms can be a tricky place to navigate, particularly when at busy peak times. Most facilities have their own unique micro-culture, but all live by the same set of unspoken rules. If you’re new to the gym, or just want to ensure you’re being a respectful and considerate human being, read on to find out my 8 tips for gym etiquette.
Making changes to your physical appearance isn’t always an easy task. You have to be prepared to put in consistent effort and be very patient. If, after reflecting, you realise that your feeling is more “yeah, that would be cool,” than “this is essential to my health and wellbeing and I’m excited to put in WERK!” then please, please, find something else to do with your time that makes you genuinely healthier and truly lights you up as a human being.
I want to help you build a regular exercise habit and importantly, enjoy working out.
You should know that you’re not alone: many people have struggled to exercise regularly, and many more will in future. In my experience, there are some key differences between those who achieve their fitness goals, and those who fall off the wagon, never to return. The good news is that it’s ENTIRELY up to you which path you take. The decision to take positive action is yours.