November 2017
This November at Fit For Anything, we are thinking about how the darker mornings and nights can affect our training, the start of the festive season and small changes we can make to stay on the right track to our goals. This might be through changing the way we train, our attitude to training, or the temptations that the start of the party season puts in our path. I get asked similar questions from many clients so hopefully, the answers will help set you on the way to a successful month ahead.
How do you motivate yourself to exercise in the darker evenings?
Just as with most things, setting out a plan to your goals is a great way to stay motivated. Instead of waiting for New Year's resolutions, start now to set those goals and start working towards them, beat the January rush. Whether it's to feel better about yourself, change your body or even just de-stress, apply focus and plan accordingly to work on the most important project in your life - yes your body. Once those goals are set, create a plan to get there even if it's just adding the workouts to your calendar – it will give those sessions more importance. In those moments where it seems easier to stay indoors, it can be difficult to remember how great you will feel afterwards. Exercising on those dark cold days will actually help boost your body's 'feel good' endorphins to help blast away those winter blues. Try to catch some rays of sunlight which assists in tanking up on some vitamin D. Exercising has been found to boost your body's serotonin, norepinephrine and stress response to help induce a natural state of calm leading into the hectic festive period.
How should I change my training in the winter?
When it comes to winter workouts dress appropriately ideally using layers of clothing so you stay warm, warm up properly to lubricate your joints, stay hydrated, mix up your routine to bypass icy roads or running in the dark and above all, enjoy yourself! In the winter try to do more maintenance work. Focus on your base training, more steady state cardio, more endurance building stamina. The stronger the base training the better platform you have when the main season starts. Remember your summer body is made in winter. This blog has some great ideas for building endurance and stamina.
http://www.fitforanything.net/blog-posts/2017/6/12/building-endurance-and-stamina
Top tips for making better party food choices?
The Christmas party buffet can be a serious temptation come the festive season - as can the tendency to consume more alcohol than normal, indulge in sugar-filled desserts and high-calorie snacks. Try a few of these tips to help:
As always, eat breakfast. This has been shown to boost metabolism and prevent overeating later in the day.
Before going out, have a healthy (protein) snack to curb your appetite and drink 2 glasses of water.
Choose foods wisely, try to use a small plate and fill it with low-calorie items, such as leafy green salads, vegetable dishes, and lean proteins, and taking smaller portions of the richer ones.
Eat the best-for-you offerings first. For example, enjoy a vegetable and broth soup as a first course.
Stand more than an arm's length away from snacks, like a bowl of nuts or crisps, while you chat so you are not tempted as quickly. Perhaps drive to avoid alcohol consumption.
There are lots of things you can do to avoid temptation - but remember that it is OK to allow yourself the odd treat too.
BE SAFE - First and foremost, ensure that if you are running, jogging, walking or taking part in any activity during the darker hours that you are visible. Wear 'hi-viz' clothing and perhaps use a head light.
This month I have given some top tips for presents for fitness fans. If you missed it you can check it out for inspiration at http://www.fitforanything.net/blog-posts/2017/11/16/sw4u40e8w15bf8x6fd5lpegygatblw.
Remember that Fit For Anything training vouchers are also available in single sessions or blocks of 10. These can be purchased via the Fit For Anything website or contact Roel for details. http://www.fitforanything.net/gift-vouchers/
Have you heard the news?
The World Obstacle Course Racing 2018 championships are taking place in the UK in sunny Essex...
What an opportunity! If your all-round fitness is good for your age Roel believes you have a decent chance to qualify. If you are thinking of qualifying or would like to learn techniques to improve your running or how to tackle obstacles, then perhaps our twice-monthly sessions at Merchant Taylors in Northwood could be for you! Why not join our How to Obstacle-run and Improve running performance Facebook group to stay up to date, check out www.fitforanything.net or come to a session and try it out!
Last sessions for 2017 are:
Sat 25th November Sat 2nd December Sat 9th December
Well done to all and of course to the Fit For Anything (FFA) clients who took part in various events at the end of October and throughout November. This included:
Ricky Road Run - The 10-mile run - 29/10. Well done to Angelo Diventura for finishing a hilly course.
Nuclear Fallout OCR event 11/11 in Brentwood, Essex nuclear-races.co.uk. Well done to Massouf Fred, despite freezing hands managed the distance!.
And coming up . . .
Hertfordshire "Discover run the wild" - a half marathon, 24/11 Tring https://therunningbug.com/events/view/14384/discover-run-the-wild
Watford Autumn (off-road) 10K - 26/11http://www.raceonline.uk/race-entry/watford10k
Don't forget that FFA is also going to put a team together to participate in an obstacle course event (Tough Mudder Half, 5 miles) - 7/7 + 8/7 2018.
Please see event details here: Tough Mudder London North
The event is near Hemel Hempstead which is the nearest obstacle event for FFA clients. Each month there is a price rise, so please let me know if you are up for this. The FFA team will ensure all participants will finish and have a fantastic day! Signing up will secure your FREE FFA t-shirt as shown on the website.
For more information on any upcoming events, new sessions, Christmas vouchers or availability, please get in touch.
You can Be(come) Fit For Anything!
All the best,
Roel