Overcome fitness setbacks like the experts

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Let’s turn a fitness setback into a comeback

It’s impossible to give 100% 100% of the time. Don’t be too demanding on yourself, you need to give your mind and body time to rest and recuperate.

Even the most dedicated fitness enthusiasts suffer from setbacks. This is normal as you cant keep top of your game 24/7. So when you feel like you’re not doing as well as usual, don’t beat yourself up about.

Here are some top tips on preventing a set back before it happens:

  1. Too busy at work

No one loves a nap more than I do. That feeling when you get out of bed in the morning and you think ‘how much longer until I can get back in it’. The truth is you have enough time, you just need to make sure you make the time. Going to the gym is an excellent refresher away from work and boosts your health and immune system. You don’t want to work yourself into the ground as all you’ll end up doing is getting sick. When you’re sick you can’t work or exercise so you’re losing out on everything.

Best advice for this is to keep on top of your priorities and use the gym as ‘me time’. Fitness shouldn’t be considered a chore or some horrible extra job you have to attend to, it should be enjoyable. Try and change your image of maintaining your health and you will find more time for it – trust me.

  1. Lose all motivation to work out

I think this happens to everyone,  no matter how ‘fit an enthusiastic you may be we all have a down time. You can start to try and build up momentum by searching some motivational success stories on the internet or watching a motivational video. There are so many you can search via YouTube and Google. It just takes some time to search inside yourself for what you really want out of life and what you want to achieve in the now. For some people this can take a while and you need to mentally in the right place to start your fitness journey again. Just have faith, you will get there and you will achieve what you want to.

  1. Forgot you gym stuff or headphones

There is nothing worse than getting to the gym without your headphones – especially cardio. I’m not the biggest fan of cardio anyway so a minute on the treadmill feels like an hour anyway even with my music. There are some simple fixes to preventing this happening:

  1. You can pre pack and organise your gym stuff in advance. I prepare my things the evening before. When I go to work I put all my gym stuff in the back so I can go straight after work – nice and easy.
  2. You were in a rush or you pre packed and forgot your headphones – this happened to me once and I just avoided cardio. As there is music in the gym, it may not be as great listening to someone else’s ‘ top hits’ but it’s better than giving up.
  3. You forget all your gym stuff – go home and get it, this should teach you a lesson not to forget next time. NO EXCUSES.

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  1. Bad weather

As mentioned in other categories below, just as you don’t need to go to the gym to work out, you also don’t need to exercise outside. Even if you can’t justify the expense of a gym membership each month you can still exercise effectively at home by using YouTube, work out DVD’s or doing your own thing. Please see my recommended YouTubers below in 7. Travel.

bad weather

  1. The gym is too expensive

Everyone has different commitments and what may be affordable to some is not to others. It is great that there are so many gyms and facilities offering a wide range of options to suit all needs. Gyms typically range from £100 per month to £15 per month, personal training sessions around £30 – £65 per hour, classes between £8 to £30 per class and the great outdoors for FREE.

So whether you have a spare £100 a month or nothing at all there really is no excuse. Here are some of my suggestions below:

Top end: £60 – £100 +

Mid range: £20 – £60

Free:

  • Your garden
  • The park
  • Your house
  1. The gym is too busy, all the machines I need are taken

This is one of the most frustrating. You’ve accomplished finding the motivation, you’ve accomplish getting ready and getting to the gym. You’re set on leg day or arm day, you get to the gym and it’s rammed. You get on the running machine to wait for the machine you need but no one’s getting off, you get frustrated and go home. Firstly, whatever you did in the gym in contributing to  your overall health and fitness so don’t feel bad if it wasn’t the same intensity as your normal one. However, you cannot use one bas experience as something to put you off returning. There are many ways round this. Some gyms offer an online system where you can see how many people are in the gym at one time, this allows you to avoid peak times. You can try various different times of day to avoid the peak after work rush. My favourite time to go is weekends, the gym is often fairly empty and I can access all the equipment easily.

Find a pattern that works for you and in no time you won’t be making these excuses any more.

  1. Travel

This is a tricky one as everyone deserves a break. I’m sure you didn’t book your luxury 5 star holiday to be stuck in the gym all day? Well I certainly didn’t but if you do a bit of pre planning you can make sure you don’t miss out completely.

I normally pack one or two exercise outfits and a resistance band. If possible pre plan by booking a hotel that has a gym within the vicinity. Try and make use of the outdoor facilities if you don’t have a gym. If you’re on a beach holiday go for an early morning job along the beach. Nothing like sand to tone those legs. Alternately, go for a swim in the pool or the sea. If you’re in the countryside go for a long hike or a run. If you’re in the snow mountains, ski, snow board or go for a long walk. Now if none of these options appeal, you still have no excuse as you can get onto YouTube and search – Hotel Room Workout. Some of my favourites are:

Now no one is suggesting you go every day of your holiday as I don’t think you would be able to call it a holiday then. It’s just good to go now and again to keep your body active and healthy. Then once you get back into the swing of things on your return, it won’t be such a shock to your body.

I hope at least on of these hints and tips gives you the inspiration you need to get back into focus and achieve your goal. Don’t give up.

Instagram @keziakco

xxx

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Meditation

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Meditation helps you to progress in having a healthy mind. People always focus on a healthy body but we often neglect our minds and this is without question the most important part of us to care for. How can we be healthy if our mind is not? How can we be successful and happy with a mistreated mind? Meditation encourages our minds to slow down to benefit the body and soul. Meditation is the habitual process of training your mind to focus and redirect your thoughts, just as you would retrain your body to look a certain way or to perform a certain activity.

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Many people practice meditation in order to increase awareness of yourself and surroundings and one of the most popular reasons is to reduce stress. We live such busy and stressful lives sometimes we forget to stop and take a moment of peace. Rather than being tangled up in the speed of life and all the negatives that come with it, take some time for yourself. Work on generating a positive mood and outlook, increase your self-discipline, become healthier, improve your sleep pattern and increase your pain tolerance.

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Meditation is very popular and many celebrities regularly practise. Big fans are:

  • Madonna
  • Katy Perry
  • Russell Brand
  • Hugh Jackman
  • Oprah Winfrey
  • Paul McCartney
  • Nicole Kidman

The list above shows a few big stars who regularly practice meditation and regularly promote the benefits.

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My first experience of meditation – Gong Meditation:

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You can wear whatever you feel comfortable in. I wore jeans and a top but most people wore sweatpants. To be honest I think next time I would choose something a bit more comfortable and you are supposed to feel relaxed. I suppose wear whatever you put on when you get home from work and want to chill out.

On arrival, you remove your shoes and enter the studio. The instructor had laid out all the pads, pillows and eye masks out and you were able to help yourself to blankets. As I had never been before I did not bring any additional blankets and pillows but you had the option to. I was surprised to see an older woman next to me had literally brought her whole bed with her – portable mattress included. Next time I may consider an additional pillow but nothing more was necessary as the mats were thick and blankets were available. I suggest checking with the class organiser to see what they provide prior to arrival.

I went to a gong meditation so this consists of someone playing a gong in the background as you meditate. It was very relaxing, you lie down, the instructor says a few words, and then you let your thoughts pass through your mind. In order to relax I started to think of positive things. It is hard, as you are not supposed to actively think but then I found myself thinking about not thinking. I guess this is something that takes time and much practise. On this occasion, I actually fell asleep and woke up 10 minutes before the class ended. I do not think you are supposed to do that and thank god, no one noticed. I was obviously able to relax due to falling asleep and after an hour, when the class came to an end I did feel very relaxed and rejuvenated.

I was quite close to the front as I got there early – I recommend doing this to receive the most benefit if you attend a gong meditation. It was very soothing listening to the sounds of the gong and the other instruments (not sure what else was there as my eyes were closed). I definitely heard a singing bowl as well. On occasion, I could hear the instructor walking around the room with the instruments, which created a nice effect. This provided the people at the back of the room a nice opportunity to hear the sounds clearer.  They could then receive the same experience as those at the front.

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I know there are many different types of meditation and I look forward to exploring them all in the future. I will share my experiences with you as and when I attend each class.

 

You can find classes local to you via meetup – https://www.meetup.com/

I went to a lovely class is Chesham local to me.

 

Now I have a couple of questions for you guys:

Can you recommend a specific type of meditation that I can explore next?

Can you recommend any meditation classes that are in the London are?

Appreciate your help 🙂

Instagram @Keziakco

xxx