fbpx
Search for:
exercise

5 easy ways you can add exercise into your day

5 easy ways you can add exercise into your day

 

exercise

 

Are you someone who struggles to fit exercise into your day? Well fear no more as we delve into 5 easy ways you can get more exercise into your day!

1)     Schedule exercise into your daily tasks

A simple yet effective tool is to make exercise an appointment just like any other commitment you have in your day. Often, we will say either I’ll work out before work or after work, then life gets in the way and exercise becomes the last thing on our to do list.

Why don’t you change this approach by blocking off a consistent time depending on your lifestyle and sticking to it.

Maybe it’s 30 minutes of you 60-minute lunch break you’ll dedicate to going for a walk or maybe you have regular tasks you normally do such as watching the TV of the night that you can habit stack and use to exercise while you watch TV.

 

2)     Start early

Human beings are routine based animals. We love structure, consistency and making things as easy as possible. So why not start your morning routine off with exercise?

To do this I suggest making your environment supportive of this endeavour by setting up your workout clothes in an easy to see place as soon as you wake up, leave your gym shoes close to the front door, set a reminder on your phone. You get the idea.

Having an environment conducive to allowing you to exercise makes it all that much easier! There are several benefits to starting your day off with exercise as well as you will:

 

–          Release ‘happy’ hormones such as serotonin and oxytocin which are known as mood boosting hormones

–          You will feel accomplished from the get go, which will likely have a carry-on effect to other movements

–          You are fresh in the morning so you’ll likely perform better (person dependent).

–          You’ll get some Vitamin D exposure – something many of us fail to do, even though it is critically important for our body – immune, skeletal and metabolic systems.

 

3)     Find a friend

Accountability is hugeeee in reaching your goals. Having a friend or family member to exercise with you will make it that much easier to actually exercise!

To be successful you simply need someone that wants to make a change in their lives as well. Motivation will come and go, some days you’ll feel completely unmotivated to exercise, enter your friend who will give you that timely kick up the butt to keep you consistent towards your goals.

Not to mention you get to socialise as well making exercise fun rather than a chore!

 

4)     Think outside the box

Generally, people only attribute exercise to a gym session. This doesn’t have to be the case at all!

There are millions of ways to exercise, you just have to think outside the box to find the one suited to you. Maybe you will start regular rock climbing, swimming or hiking.

Maybe you can turn part of your normal household tasks into a form of exercise such as mowing the lawns, vacuuming and carrying groceries.

 

5)     Travel-cise

This is most likely a made-up word but the gist is that on your usual commute to work, the shops, friends / family you can use this as an opportunity to exercise.

Maybe you will walk, run or cycle instead of driving. Low and behold you have exercised!

 

Often, we will overcomplicate our goals. I recommend starting small and building sustainable habits this will lead to long term success rather than trying to do 100 things at once and losing the motivation and stopping altogether.

 

How have you found these exercise tips? Are there any you can implement today?

Feel free to reach out for a chat about how we can get you more active throughout your days!

Reach us at moverightep@gmail.com

Track

Why you need to track what you do

Why you need to track what you do

Track

Do you track what you do? Have you ever set a goal, maybe a recent new year’s resolution and didn’t see results?

Take a moment to reflect on why this might be.

Several reasons come to mind such as:

–          Having unrealistic goals – too hard, not enough time

–          You lost motivation / weren’t consistent

–          You didn’t measure anything

Measuring our goals is basically all three of those points in one.

Why you ask?

–          Well, if you have unrealistic goals such as it being too hard or not enough time, you didn’t measure what your starting point was or measure how much time you had to achieve your goal

–          If you lost motivation or weren’t consistent you didn’t track your sessions or your mood

These issues were all avoidable by tracking what you do!

Put simply, if we don’t track, we set ourselves up for failure.

Maybe you have a nutrition goal of losing x amount of weight, yet you don’t measure your calories or track your portion sizes or at least how many meals you’ve eaten in a day.

Maybe you have a goal of gaining muscle size and strength yet you don’t track metrics such as the amount of volume you complete for your muscle groups or the weights you used session to session.

Maybe you have a goal of improving your sleep quality but you haven’t tracked what time you fall asleep and wake up, how often you wake up or habits around bedtime such as how long you watch TV.

Without tracking we make our lives difficult. Now the human mind only has so much bandwidth if you will to fit things into our day. Tracking will add to the normal stresses that is why to be successful with tracking you must simplify it.

Simplifying the process of tracking your goal often comes down to making your goal achievable in bite sized chunks. I have written about this before which you can check out HERE.

To get bit-sized chunks we need to determine what the goal is, what measures we can use within the goal and what road blocks / challenges we may face.

Now we have that in place you might use an app or make a template on excel to track your data depending on your goal.

If you are looking to track sleep you might download apps such as Sleep Cycle or if you want to improve your water intake you might utilise an app that gives you reminders and makes you input your water intake.

Without tracking we lose awareness of our immediate goals, our progress, aims and intentions and therefore our focus.

If you need help with a specific goal, feel free to reach out!

Contact us at moverightep@gmail.com

Online Personal Training

Benefits of online personal training

Online personal training is here to stay, and this is how it can benefit you!

Online Personal Training

Did you once have trouble accessing training?

Well, the good news for you is that it is now more accessible than ever before!

Maybe you live in a remote place.

Maybe you don’t have access to quality trainers / coaches in your area.

OR

Maybe you’ve wanted to train with a coach that is simply just too far away.

This doesn’t matter anymore with Online Personal Training.

How good for you!

At Move Right EP one of our main goals is to get you moving, but more importantly keeping you moving!

Throughout COVID, like many fitness businesses we initiated Online Training for our clients to help them stay accountable and moving towards their goals and success.

This worked wonders!

Why is that you ask?

A number of benefits exist, let me go into some more detail.

  1. You get professional advice

Why is this good? Well, it’s guidance and structure on the go. Rather than feel like your on your own or have to resort through scouring the internet for a program that isn’t tailored or suited towards your goals, you can access professional advice at the tips of your fingers – all you need to get started is internet!

  1. Flexibility

Travelling can chew up time, one of the great benefits for some of my clients was saving a ton of time on travel! Not to mention a range of alternative times opened up – how convenient is it for some people to simply wake up, turn their computer on and wallah the trainer is all set to go!

  1. Communication

You get out of hours communication with online. Why? Because there is an instant messenger function built within the training application we use ‘TRAINERIZE’. This acts as a Facebook like messenger function now being realistic, we won’t reply at say 3am if you send a message but it does make it a lot more convenient than waiting until your next session to reach out and ask a question or seek clarity.

  1. Affordability

One on one face to face sessions can be expensive – this expense is something I choose to view as an investment in longevity and health saving you tons in disease management costs down the track.

Online can reduce the cost through a range of Move Right EPs options such as Online programs and our virtual services.

  1. You get results

Rest assured, transitioning to an online service won’t lead you to missing out on the results you desire. The reasons above should indicate that it may actually lead to a higher chance of your reaching your goals! Now you won’t run into road blocks such as having time and cost restrictions!

Want to find out more about our online services?

Click HERE and read on.

Have a direct question?

Reach us at moverightep@gmail.com

Keys to Boosting your Strength

 

Strength

Are you looking to build strength in your training or just day to day life? Maybe you have hit a plateau or you’re knew and don’t know where to even start with your training.

Well, check out this blog on some key tips that will help you boost your strength!

  1. Progressive Overload

This is a relatively straight forward concept, for the concept of developing strength we may measure this in the common way of lifting more weight than we previously did.

Let me break down an example to make it clear.

Week 1 – you lift 10kg for 3 sets of 10 reps. You have effectively lifted 3 x 10 x 10 which equals 300kg for that week in volume.

Week 2 – you lift 12.5kg for 3 sets of 10 reps. 3 x 10 x 12.5 = 375 kg in volume for that week.

See the small difference that abit of weight can make to the total volume? Quite abit!

Aiming to increase your movements by approximately 10% week by week is a good starting point for developing strength. There will come a time when your plateau and need to either de-load (rest), or choose another format or progressive overload method such as wave loading.

 

  1. Appropriate format for your workout

Have you heard of the term; what you train first you train best? Another not so novel remark but one that stands true. If you want to improve your strength with a particular movement you must prioritise this within your workout. There is a trade off we can’t be good at everything and once you realise this we can focus on specific patterns or specific exercises within a program or multiple programs to gain strength.

This would look like utilising the exercise or movement pattern within the first 2 exercises of your workout as opposed to leaving it until the end of the workout when you may be under fatigue.

 

  1. Practice consistency

If we infrequently complete our allocated sessions, our results will prove inconsistent as well. Once our goal is set, I ran through this in more detail HERE, we can then start to break down a plan of attack to reaching it.

This may look like developing a specific movement pattern such as the squat. A plan of attack may be getting technically proficient at this movement by performing it 2-3x per week depending on your level of training. This will allow you to improve your nervous system, the coordination that is required to exhibit your strength.

Having strength is one thing but using it at the right time is another ball game. Becoming proficient in a movement pattern allows us to recruit or generate strength as we require it.

Practising consistency with your strength training / movement selection is a sure-fire way to improve your strength!

 

  1. Learn to rest

Do you still live and train by the mantra of never skipping a gym day? Maybe it’s time you should. Everything in life is about moderation, exercise is no exception. We can get caught up with training sometimes and while exercise on the whole is greatly beneficial which I detail in my blog HERE, you can overdo it, instead we need to practise resting – read more on how to rest HERE.

This may look like causing negative associations such as lethargy or fatigue, decreased strength, restless sleep, decreased motivation and an irritable mood. Basically, all the things we don’t want if we are looking to train strength.

Resting involves listening to your body and tracking data! This data may be metrics such as how well you’re sleeping or your current stress levels. It may also include tracking your training loads, volumes and weights used so you know how you are progressing and when you aren’t.

 

Do you want to get access to a structured exercise regime to develop your strength and power? Oh and did I mention it’s completely FREE?

All you have to do is go to the homepage and follow the prompts from the pop up and it’s yours!

 

Found this helpful? Share it along!

Have questions? Reach out at moverightep@gmail.com

How can we communicate with you?

Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.
John Madden

how can we communicate

Did you know all communication isn’t the same?  As a coach that has worked with hundreds of people throughout my career this is a key point I learned quickly! Understanding how I can communicate with you, the individual has always been a focus of mine.

Communication is one of, if not the most important part to getting success, building rapport and relationships, ensuring we are on the right path towards your goals and creating the environment for good movement, health and longevity with training.

Let me take you back to our hunter-gather days, we as human beings had to use communication to hunt and conquer our pray, we had to work in unison, delegating roles, positions, weapons, tools and creating a plan to eat, to live. Communication has driven the human race forward, with the ability to speak being considered a key difference separating us from the rest of the animal kingdom. Without communication we could not teach, pass down information from generation to generation so we can build upon our previously learned knowledge.

Communication I could argue as one of the fundamental life skills. The ability to communicate, spread knowledge between one place or person, to another can be the difference between friendship or loneliness, being employed or unemployed, being understood or misperceived. We use communication throughout our lives to inform, express, influence and covey our thoughts, feelings, emotions and perspectives to those around us.

Within the context of health and fitness when communicating we see this between trainer and client, between colleagues and businesses. The act of communicating or not communicating is a valuable skill for a coach to attain, it is what separates success in their goals and habits to low adherence and separation.

So, the question remains, how do we even communicate?

Well, I could probably write a book about this concept but I will keep it brief.

We all communicate in a manner of ways, we have styles that work best, some use multiple, some use all and some are bias to particular types.

These can be broken down into four communication modalities:

Auditory / Listening:

These types of learners are best communicated with through breaking down a movement for example:
“Today we will be running through a squat, I want you to set up your hands to the appropriate length, get under the barbell un-rack it and then prepare to squat.”

Here I have told you what to do.


Demonstrating / Seeing:

This type of learner prefers to watch, they will observe me doing the movement and then try to emulate the movement themselves. Monkey see, monkey do type of scenario.

Kinaesthetic / Doing:

This is my personal preferred style, the hands-on approach. I can watch people do it until the cows come home but until I have done it, I struggle to connect. As you can figure, the kinaesthetic approach is one where we practice through experience, repetition of the movement so we can learn and improve.

Visual / Reading:
Lastly another of the four main modalities is the reader / visual learner. This is where you may read a text book around cue’s, set up, movement arms and so on to understand the movement and what’s required.

As I said earlier, each individual with be a mixture of each learning style. Take a moment now to think about how you learn, how you understand people better, I’ll wait.

Done? Great

Now you are equipping with this knowledge to ensure you get the most out of your relationships whether it’s personal, business or with your coach trying to improve your health, knowing how you understand is a valuable tool, one that you should let others know so road blocks and miscommunication are avoided or at least minimised in the time you spend with each other.

Some people reading my blogs week in week out will resonate with the reading style, others prefer other mediums such as Instagram where they can view videos and photos of the education material, others prefer the face to face in one on one or group class settings or resort to our Online services if they just need to do it.

Whatever the case, Move Right has a goal of developing relationships with you, yes you! We endeavour to understand, connect and help you reach your goals by valuing communication.

Want help? Reach us at @ moverightep@gmail.com.

We look forward to communicating with you!

 

Frequency, Intensity, Time and Type Your Program Guide

program

Now what is this? Well, these are basic programming principles that we want to account for when developing or starting an exercise program. These principles will help you create a good exercise program when combined with other factors.

Why? Great question

We want to know the FITT principles and factor them into our program design to aid our recovery, to enable effective workouts and to keep us accountable to our goals!

Let’s break down each letter in our FITT principle to give you a better understanding!

Frequency

Have you had lots on through your week so you only completed 1 out of your 4 scheduled sessions? Chances are your frequency wasn’t enough.

Research recommends a frequency of 2-3x per week of resistance training to reap the benefits, for things such as low to moderate intensity the frequency is even more! With the recommended daily intakes being around 30 minutes at least 5x per week. Want to find out more about the recommendations? See my blog HERE.

The notion I want you to take away from this paragraph is that moving regularly is ideal, I would rather see someone complete smaller sessions but daily rather than 1-2 massive sessions across the week. We are meant to move, so let’s make it a habit and do it frequently!

Intensity

Have you ever gone into the gym and your session went for 2-3 hours because you got caught talking with friends? chances are your intensity was quite low.

OR maybe you’ve experienced the opposite, where you have flogged yourself trying to go to failure on every exercise, only to find yourself the next day feeling battered and bruised leading to you skipping sessions from being too sore or fatigued.

Intensity is a crucial component to any of our training programs. Think of it like baking a cake, we can follow the recipe and make an awesome cake or we can neglect key ingredients using too much or too little of certain ones leading to a cake, just not a very good one. Our bodies are no different we can still get results with our intensity being too low or too high, however we can also get some ill effects such as under and over training. Basically, becoming inefficient with our training!

Time

Have you ever skipped the gym due to poor time?

Or maybe rocked up to the gym but not have a plan for what type of exercise you will perform on the day?

The amount of time we allocate to a session and the amount of time we actually have to complete the session can be the difference between success and failure within the context of our program.

If you only have 3 hours to train per week that you can commit 100% too and you allocate yourself a 6-day training program each consisting of 1-hour sessions, how successful do you think you will be?

People often go awry by biting off more than they can chew, instead I recommend we instead aim for the minimum effective dosage and build from there as tolerated! This way we will build adherence and make progress towards our end goal.

Type

The type of exercise should align with our goals. If we have a goal of running a marathon, should we spend all our time boxing and performing aqua aerobics to achieve our goal? No.

Choosing the right type of exercise is essential based on the outcome we are setting for ourselves. Be specific with your choice, exercise selection and make sure it aligns with your goals!

As you can see the FITT principles can guide us towards training smart, without wasting our time. We can alter these variables in a million ways to get our desired goal.

I mentioned earlier ‘other factors’ needing to be combined with a good exercise program. These extra factors include your adherence to the program and the goal setting / action plan you created to help you achieve your goals!

 

Not sure where to start or struggling with adherence? Let us help you!

Share your successes with me @ moverightep@gmail.com

Found this helpful? Share it along!

 

Free Ebook! Boost your Strength and Power with 12 Weeks of TrainingThis program gives you 12 weeks of structured weight and cardio sessions!

Don't miss the chance to build key movements, jump higher, run faster + more in this all inclusive program!