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Shake off the winter gloom and get back on your best form

If you’ve gone from loving workouts to loathing them then you’re not alone – the winter blues tend to get the better of us all, especially after a frosty January.

The beginning of February is the perfect time to fall back in love with fitness again, so we’ve put together some of the best ways to ignite your passion for fitness so those workouts aren’t just another chore to tick off your to-do list!

Hit the gym in numbers

Exercising with a pal or partner is one way to get you back into a routine and make those workouts fun, not glum. A friendly bit of competition is known to increase workout productivity and will help you reach those goals faster. A gym partner can also help ‘spot’ you through those last couple of tough reps at the end of a gruelling set. Having someone by your side can make a huge difference and also help keep you accountable!

Get a new mindset

We’ve spoken about it before, and we can’t say it enough; harness your mind. When it comes to fitness, your mind is the first muscle needed to get you motivated, before you do any squats or sit-ups. So before you get to work on the weights, first shift your mindset to focus on the benefits of exercise and how it will support your body to look and feel amazing. The more positive you feel, the more you’ll enjoy those early morning workouts!

Set some goals

Setting some goals is crucial if you’re going to push yourself through the colder months and stay on top of your game. What is it that you’d most like to achieve this year that will make you proud? Whether it’s to reach a record number of press-ups or run 10k, make sure you have something to consistently work towards. You’ll be surprised at how quickly you reach this goal once you set it, and how much it distracts you from the dread of working out.

Feeling at a standstill in your personal training career? In need of a new skill to specialise in? Check out our list of CPDs on offer that will invigorate your career once more!

Become better than the PT you were last year – New Year Resolutions.

We know how to rally our clients for the new year, new me, fitness hype. But who motivates us, personal trainers? That’s right, it’s our job to be our own cheerleaders. By setting some core resolutions and even ditching old habits for the new year, you can begin to level up into a better PT than you were in 2021.

Stay in your lane

Whether you’re just starting out as a PT or have been in the game for a while, one of the worst habits to keep is comparing yourself to others. The only person you should be comparing yourself to is the person you were yesterday, not to who someone else is today. Set your own goals, keep track of your own wins and cheer for yourself when you reach them all.

Take on a new challenge

The January blues will trick many into thinking they are tired, perhaps even bored of their routine. But in most cases people are not tired, they’re just uninspired! As we talked about in a previous blog, ‘If you’re not learning, you are stagnating.’ So if you feel like something is missing, maybe it’s because you are ready for a new challenge to take on. Whether it’s a boxing course, enhanced circuits or kettlebells training, we have a range of CPD courses on offer that can help you ignite a new passion for fitness in 2022. It’s time to grow!

Take 5 every day

As personal trainers we often preach a lot about positive mindsets, so as a new year resolution why not put this into practice for yourself? Be dedicated to at least five minutes a day for self-care and improvement; this could be a mini-meditation, listening to a podcast or going for a walk. You’ll be surprised at how much of a difference this time will make to your routine, so make the time and enjoy the benefits! Here are some five-minute habits that can change your life.

Reconnect with former clients

Chances are, the clients you no longer work with are waiting for you to reach out and give them that little nudge back onto the fitness wagon. Following the Christmas period, lots of people are struggling to keep up with their workout routines. This is why a simple, ‘Hello, how are you?’ can go a long way in striking up a conversation about their health status. Since they already know and trust you, what have you got to lose? Make it a resolution to reach out to former clients.

If you’re currently in a slump and still running off 2021 steam, here’s how to beat those January blues once and for all.

After what was another different kind of Christmas for many people, January has proved yet again that none are impervious to the dreaded January Blues (as well as that other thing that’s going round). So without further ado let’s shake off the bad energy and begin 2022 on the right foot.

Rise and grind

There may be no sun rising with you at the moment on these dark mornings, but that doesn’t mean you can’t wake up early and seize the day. To avoid feeling lethargic during the week, set your alarm early each morning between 6.30am and 7am to start a morning workout. Even if it’s just for fifteen minutes, we can assure you that you’ll feel more energised during the day and on top of your game. The early bird catches the worm!

Spend time outdoors, not money

In attempts to combat the money struggles of January, many resort to staying indoors to avoid spending money. But this is the exact vicious cycle that keeps us feeling blue for longer. Our advice? Spend more time doing outdoor activities such as long runs and walks, preferably during the day. They don’t cost a penny and your mood will instantly reap the rewards.

Be your own cheerleader

Sometimes it’s hard to stay motivated without a vision of what’s ahead. Write down your goals, and set them clearly in front of you every day. This will quickly help empower you and remind you of the end goal when self-doubt creeps in. Be your biggest supporter, by leaving motivational prompts and quotes on notes around the house, in your car, on your laptop screen, on your dumbbells, EVERYWHERE!

Get hyped

You’ve got to pump it up! If you start to dread the daily grind it will no doubt start to affect your mindset. Take control back of your own mood and kick off the negative vibes by making a new workout playlist that you love, or buying new winter workout gear that you look forward to using. You could even take up a brand new course or hobby to expand your skillset and keep you inspired.

Tis the season to be…. demotivated.

With Winter officially here and Christmas just around the corner, temperatures and your motivation have drastically dropped. So, it’s no surprise that waking up and going to sleep in the dark is meaning your normal gym routine is proving to be ten times harder than usual.

To help combat the winter blues we’ve put together a list of the best calorie-burning exercises that can all be done from the comfort (and warmth) of your own home.

Jump it up

Skipping is one of the best exercises for working up a sweat and burning some major calories, not only this but it’s a full-body workout, helps build muscle strength and even makes your bones stronger. So, grab a rope, hide the breakables, and get skipping.

Push it real good

Push-ups are another great full-body workout that will have you dropping pounds in no time. They are a super-fast and very effective way of building up your strength, also they can be done from pretty much anywhere in your house.

Drop it like a squat

Many experts claim that squats are the best exercise to do as they work more muscles than any other solo exercise. There are so many benefits to this exercise like boosting your calorie burn, improving strength and creating a kick-ass core.

Walking the plank

The plank is one of the most popular exercises for giving people results in a short amount of time, with many plank challenges sweeping the nation of the past few years. Planking on a regular basis can boost your metabolism, give you core definition, and it’s even been known to even improve your mood.

So, wave goodbye to those freezing cold winter mornings and hello to warm and cosy workouts.

A great gym ticks every box in order to raise the roof and if they don’t – it’s time to raise the bar!

What people look for in a gym has changed over the years; it’s no longer just about having state-of-the-art equipment and competitive pricing. In order to win the hearts of both clients and trainers, gyms are raising the bar by incorporating new ideas and fitness trends that you can no longer put a price on. From gym culture to inclusion and hygiene – here’s everything that defines a good gym in 2021.

Equipment

Although equipment and layout is not everything that makes a gym pulse, it definitely plays a big part in why members choose that specific gym. Ideally, there should be equipped to suit every person. For hardcore lifters, there needs to be a good mix of equipment that can properly train each muscle. For workouts that require a lot of space such as kickboxing or dance classes, there should be a studio. A great gym creates an environment that motivates its members to work out. Providing all the gear is crucial to achieving this!

Community

People value community and togetherness much more in the post-covid era. Social distancing and stay-at-home orders have made many people feel more isolated, which is why mental health plays a huge part in why people choose a certain gym. If a gym environment cultivates human connection, then it’s already attractive to many potential clients. The most successful fitness brands have a strong community of like-minded individuals who encourage others to get in shape and make new friends, whether it’s virtually or in the flesh.

Caring

Trainers who genuinely care and take members’ fitness seriously will create a positive atmosphere in which the clients feel confident and safe. Helping people overcome hurdles and reach goals has a lot to do with expertise and planning but being helpful, respectful and caring goes a long way too. Fitbox in Birmingham is a great example of a gym that cares for its members; being family-focused, community-led and even offering ladies only sessions for clients wanting to feel more comfortable in their workouts.

At PT Academy we are experts in the field of fitness education, so whether you need support in becoming qualified to train clients or want to learn how to set up your own PT business, we can help.

Get in touch today!

November kicks off with world vegan day so we decided to dedicate our first blog of the month to bringing you the facts around plant-based living and fitness. Whether you’re a personal trainer or not, there is no doubt that a vegan diet has serious performance-boosting benefits.

More and more people are coming round to a plant-based way of living for multiple reasons such as dietary requirements, animal welfare and environmental/economic concerns. Gone are the days where people believed they couldn’t get their protein from a vegan diet – it’s now common knowledge that vegan foods can also be packed full of the stuff.

So whether you’re a personal trainer considering a vegan diet or a personal trainer with vegan clients, here are the main things you need to know about the power of plant-based life.

High fibre and ferocious

Vegan diets are typically low in fat, high in fibre and can reduce body fat. Reduced body fat is associated with increased aerobic capacity—or the ability to use oxygen to fuel exercise. Studies show that athletes on a plant-based diet increase their VO2 max—the maximum amount of oxygen they can use during intense exercise—leading to better endurance.

Killer cardiovascular health

Plant-based diets are low in cholesterol and saturated fat, which will help you maintain great cardiovascular health. When your cardiovascular system is in good shape, it is easier to breathe, maintain stamina, and stay motivated throughout your workouts. So fill up on those carbohydrate and protein-rich meals such as a hummus and avocado sandwich or a bowl of chilli before you head out to train for the day.

Mega Muscles

Bodies under a lot of physical stress require more calories than an average person. Putting stress on joints takes a toll physically, including causing inflammation. By increasing the number of veggies in your diet, you will replenish the glycogen stores as well as antioxidants that help reduce inflammation. Allowing muscles to recover faster!

It’s Halloween month, and here at PT Academy, we want to make sure you have a fangtastic fitness routine instead of a frightful one.

So, we’ve been investigating the most common exercise tricks and treats that will keep your gym routine in beast mode and your excuses in ghost mode!

Rest days are essential- Treat

Exercising every day has proven to be detrimental to your overall fitness goals; muscles need rest days to recover and grow.

Lifting weights will bulk you up- Trick

Weightlifting can make you slim down alongside other benefits like improving heart health and boosting your overall calorie burn.

You shouldn’t eat before you work out- Treat

Experts have found that working out before you’ve had any food means your body will burn more fat, just make sure you always stay hydrated.

Running on a treadmill is the same as outside- Trick

Running on uneven surfaces and against weather conditions engages more muscles and therefore you will burn 10% more calories outside.

You should warm-up and cool down- Treat

To maintain flexibility and ensure you have the best workout possible, it’s important to spend 5-10 minutes warming up and cooling down.

You need to have DOMS- Trick

If you have muscle soreness the day after a workout it’s more likely that you have overtrained your muscles or that you haven’t stretched enough pre-or post-workout.

This Halloween make sure your exercise plan is full of devilish delights and not haunting horrors.

Mastering a full marathon is on many people’s bucket lists with it being a mega challenging race both physically and mentally. But when it comes to completing this mammoth run, it’s largely about using your willpower to negotiate mind over matter!

Shifting your mindset and pushing your body to its absolute limit helps not only by becoming ferocious in fitness but also by challenging yourself in all other areas of life that seem daunting or difficult. This is why running is a great outlet for those struggling with mental health, body confidence or confidence in general.

With October hosting both Mental Health Awareness month and The London Marathon now is the perfect time to raise awareness of how running can help defeat the demons. Here’s how to get marathon-ready and feel invincible on the track and in life.

Harnessing your mind

You’ve heard of a harness workout, but have you tried harnessing the power of your mind to achieve more? By resting your mental focus away from the present, you can divert your conscious mind’s attention from the gruelling fatigue of a long-distance run. This may appear as a mental exercise, but the body will see positive physical changes; e.g. positive thinking relaxes the mind and body, but stress and negative thoughts cause the muscles in your body to tense and become more prone to injury.

Get on with the long runs

Fully commit to a weekly long run! This should be done once every 7–10 days, adding on a mile or two each week. Every 3 weeks, take the burn back a notch so you don’t risk strain and injury. For example, run 12 miles one weekend, 13 miles the next, then 14 miles, and then 12 again before moving on to 15 on the fifth weekend. But take it easy – running at a slower pace than usual builds confidence, lets your body adjust to longer distances, and teaches you to burn fat for fuel.

Strength Training is essential

Strength training is a must when it comes to marathons. Not only do you become physically stronger and more capable, but you will also improve your race time and decrease injury risk. If you want to perform at your full potential, target areas of fitness such as flexibility, balance, mobility, and strength.

If you feel stronger already just by reading this, good – hold on to that positive thought and don’t let go of the marathon motivation. Anyone can complete it with the right frame of mind!