www.mywokingham.co.uk
march 2024
MyWokingham
Too busy to work out? How ditching the allor-nothing mentality is key when time-poor BY ALDINE
W
e've all heard the phrase "We all have the same 24 hours in a day," and while technically this is correct, for those of us who are time-poor, very few of those 24 hours are our own. If family commitments, studying, or a full-on work schedule have you missing workouts or reaching for the Deliveroo menu more times than you'd like to mention, read on for my 10 tips on fitting in health and fitness when you feel overwhelmed. 1. Be flexible. There is no guarantee on any given day that I can work out. Be ready to train when it fits in that might be first thing in the morning when everyone's asleep, during children's activities, or when you get a spare 30 minutes. By always carrying your gym kit in the car, you'll make it even easier to stay consistent. 2. Remember, a short workout is better than no workout. 3. Prepare lunches when you're already cooking for dinner or on a calmer Sunday. It doesn't take much to put some chicken in the oven or boil up some rice or new potatoes. Frozen fruit and veg are also favorites of mine to pack in nutrients while avoiding waste. 4. Find moments throughout the day to be still. When you're constantly on the go or caring for others, it's essential to recharge that battery. For me,
this can be as simple as being alone with a coffee in silence. 5. Control your controllables. You have to relinquish control as a parent and accept things will rarely go to plan. Find things you can keep on top of. For me, I aim for a good step count, three workouts a week, and relatively nutritious meals 80% of the time. 6. Encourage your children to understand why you eat well and exercise. It will make your life easier, and they often emulate behaviour. I want my children to grow to be active adults who are conscious of how well they treat their bodies. 7. Remember looking after yourself isn't a luxury; it's a necessity. My own mother is the picture of health and has always taken time to eat well, keep active, and prioritise sleep. Take inspiration and learn from the aspirational individuals around you. 8. Accept your house will often look
like a bomb's gone off. I keep my sleeping space tidy so I have that sanctuary to escape to when it all gets a bit much. 9. If you're tired, go to bed as early as you can or as soon as your children go to bed. Staying up for some moments of alone time when everyone else is asleep is very appealing, but if you're shattered, make sleep a priority. Your mental and physical health depend on it. 10. Eat together as much as your schedule allows... we even go as far as to have a blanket rule of no electronic devices at the table. Your time together as a family is sacred. Protect it. And remember, when you're feeling overwhelmed, you are doing your best. To keep focusing on the needs of others day in and day out takes its toll, and you cannot be your best self when running on empty. Prioritiseing your well-being is actually a form of love for those around you. You got this!
Hitting a plateau in endurance sport
BY GILL SHAW
Moving on with interval training Developing distance at the same rate is great to get started in running, cycling, swimming or any other endurance sport. But what happens when you hit a plateau? You take about the same time to complete the same distance and your times stop improving. What’s more, the idea of adding another 4/5/8k distance session per week is just too much. Change gear The solution is to add in some strength and interval sessions. Interval training involves short, high intensity exercise sets that will improve your longer distance speed. It works all ages and genders – including men and women over 40. The body needs constant and slightly altering stimuli to keep it responding and developing the fitness and strength you’re looking for. Doing interval training improves cardiovascular fitness as well as burning more energy after you’ve finished exercising, known as afterburn. With the different tempo of training, you will improve your energy generation at a muscle cell level, as well as improving the metabolic aerobic response. The
added bonus is that the session will probably be shorter than standard aerobic run swim or cycle. Give it a go l The simplest form of interval session is to use the 30 on, 30 off model. l Sprint as fast as you can for 30 seconds. l Recover for the next 30 seconds at a lower speed. l Repeat four times. l Rest for 60 seconds. l Repeat two or three times.
Session time is around 10 to 15 minutes, but it will be more intense than a long and low workout. If you prefer to have someone else structure your session and manage the stopwatch, you can try a HIIT or spin class for example, which would also offer runners and swimmers a change of discipline. Plan on including this for four to six weeks to see the results in your endurance sport. For more information, call 07595 549920, visit gillshawfitness. co.uk or @GillShawFitness
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About Aldine Aldine is a coach, mother of three and pro bikini competitor with over ten years experience in the industry. She trains women to feel confident on the inside and out, getting strong in mind and body in the process. Having been several sizes larger and struggled with self image and health, Aldine advocates building a lifestyle that supports your goal. “I coach my clients to get results by building confidence in the gym and learning about the foods that matter. Feeling good on all levels and having excellent health and mobility are essential to feeling your best”. You can find Aldine at Energie Fitness Wokingham or by contacting her via email aldinepreisner@gmail.com or via Instagram @trainwithaldine
About Gill Shaw I am Gill Shaw, a personal trainer based in Finchampstead, specialising in menopause-focused fitness, strength training and endurance sport programming. As a woman over 50, I'm dedicated to defying age-related barriers and helping women take charge of their health and fitness. With a special focus on older women, I can help you enhance bone density, sharpen brain-muscle coordination, and boost heart health. Navigating the challenges that menopause may bring, I understand the impact on confidence, weight and fitness levels. I am here to provide guidance and support tailored to your unique needs. Qualified and compassionate, I create personalised workout routines that are not only effective but also enjoyable. I aim to make fitness a positive and empowering experience, fostering strength, confidence, and overall well-being. Let's redefine aging gracefully together, as you embrace lasting improvements in bone density, brain-muscle coordination, and heart health. Age is no barrier – it's time to take control and thrive.
