Tag Archives: home workout

Exercises, Time Saving

Ways to save your time for exercise during the lockdown

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The Covid -19 situation may change our lives completely. We work from home; we buy online; we meet our friends on virtual video. We’ve been urged not to travel or to meet anyone. Most venues have been closed, in line with gyms, dancing classes, shops and attractions. We move less and less, and the time we spend on exercising is declining sharply. The lockdown caught us unprepared. We were not prepared financially and materially, but drastically, the lockdown caught us unprepared mentally. We let ourselves lye down, physically and mentally. We neglected our body and our mind. Ultimately, we failed our health leaving good practices behind. The time flies by, but let’s remind ourselves of good practices. 

  1. Are you waking up at 7 o’clock or earlier? What is the deal? Is a morning routine helpful? Waking up a few minutes before starting work doesn’t help. The coffee or quick breakfast won’t help boost your energy unless you re-energize yourself with some fresh air and exercise. A study done by Massachusetts General Hospital shows that the time you decide to rise and shine could impact your mental and physical health. Waking up early could lower the risk of developing depression and chronic illness. We’re aware that rising early won’t affect body mass index or Type diabetes. However, better planning of your daily tasks could lower stress significantly. You can set up your priorities and never let behind your health. Yet, you do not have to take our advice if you work night shifts. Your rest needs may differ significantly, and you must seek medical advice. But, if you don’t fall into this category, consider waking up earlier, planning your work, and your exercise time, either home or outside. If you need equipment, please visit our shop page. 
  2. Does Social Media rob your time, peace and sleep? Several studies show that time spent on Social Media is toxic rather than useful. Scrolling online in a hunt to see what others are doing has a massive negative impact on us. First, we borrow stress from others. We want to become someone else or to do as others. Mealtime is accompanied by our phone, and we forgot to give time to grow, talk and make real friends. Reading about others online affects our mood in unfavourable social comparison. This leads to anxiety and depression. Lately, our sleep is badly affected. We are not allowed to meet friends at the moment; however, limit your time online. Put your phone apart, and start caring for your mental and physical health. You shall try listening to a book while exercising. Therefore, precious time is used to relax your body and mind. 
  3. How active can you be in lockdown?

Well, you might have reasons not to exercise. The gym is closed; non-essential shops are closed. And who enjoys going out only to grocery shop? We are tempted to buy everything online and skip any kind of exercise. However, you are still allowed to exercise outdoors, spend some quality time in the park. While doing so, you can also take your children with you to keep them active. Check out Top Tips for Keeping Your Kids Active. Everything adds up, plus some time outside it will boost your energy and your ability to think. 

4. Your vision?

Well, take care of it! We may be forced to spend most of our time in front of a screen: working, shopping, talking to our friends. But don’t forget that your eyes will help you as long as you take care of them. There is nothing wrong with wearing glasses, but why should you if you can avoid it? Blurred vision, headaches, disorders are all signs of losing your sight. Facing your computer, you shall remember the 20-20-20 rule for resting your eyes. Every 20 minutes, take 20 seconds to look 20 feet away. Will you forget that? Take a sticky note, write the rule on it and stick it to your computer, or use an app to remind you of doing so. Walking or exercising using this rule every 20 minutes will give you another moment of being active.

5. Movie night?

If you are a person who loves movies and have a computer job, you need to reconsider your practices seriously. You prolong the time in front of the computer may be very harmful to your activity level and health. Plan your movie night for only once a week, especially on a day when you don’t have too much screen time. Probably at the weekend before or after exercising sessions. Or switch it to a movie with gardening or cleaning. These activities not only clean your house but your mind and body also! 

6. What do you do in your free time? It is a lockdown, and our choices may be minimal. However, let’s try making them beneficial; try to ride a bike, some gardening, fitness sessions. Keeping your body active will make you a lot healthier. Besides this, your time during lockdown will not be boring. If you have a spare room or a garage, use it for your exercise. Our specialist helps you transform it into the most precious space for your body in cost effective way. Time and money spent on your health will prove beneficial as you will feel healthier and more confident. 

7. Other ways to help with exercise during lockdown can be:

  • cook instead of ordering food
  • clean your garage/garden/ outside balcony
  • teach your cat to catch the ball
  • rearrange your bedroom
  • run for a few minutes after 2 hours of work
  • Top 10 Best Multi Gym Exercises
  • use one of our indoor exercise equipment

To help you keep active during this time and plan your exercise sessions, we got everything you need to get you started. Visit our shop or discuss with one of our consultants your needs. We are happy as long as we help people get fit and confident in their bodies. 

Equipment Guides, Exercises, Fitness, Weight loss, Workouts

5 Fun Ways to Get Fit Without a Gym

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Whilst a gym is a great place to work out, it’s not always the easiest or cheapest option for everyone. However, when it comes to exercising from home, it can be almost impossible to motivate yourself. At Exercise.co.uk, we believe that being creative whilst getting fit is a key factor in inspiring you to keep working out.

So we will be looking at these 5 fun ways to get fit without a gym!

Want to skip ahead? Jump to the specific part below:

  1. Skipping
  2. Hula Hooping
  3. Dancing
  4. Trampolining
  5. Try a Sport

Skipping

Skipping is a fun and straightforward exercise that comes with numerous benefits. It is a great way to get into home workouts and is easily personalised to what you need. Skipping allows you to set the pace and work at your own level, but will also become easier with practise. Eventually, once it is part of your routine, you can begin to change speeds, include tricks, and even make fun routines to your favourite workout songs. If you are looking for a tougher workout, be sure to purchase a weighted skipping rope for a more intense burn.

It is not only fun to skip rope, but it also comes with many health benefits. Skipping can burn as many as 1,600 calories in just an hour and is a great alternative to running or jogging. It is also categorised as a cardio exercise which includes a great number of advantages such as heart and lung health.

For more information on cardio exercise, check out our article The Benefits of Cardio Exercise.

Hula Hooping

Hula hooping is another fun and easy exercise that can be done from home. Not only does it help burn calories, this exercise focuses on the core muscles, resulting in less abdominal fat and a toned stomach. It’s a great way to not only stay fit, but also includes other benefits such as a healthier heart and lungs, improves balance and helps the immune system.

However, hula hooping is not just about the health benefits. With some upbeat music on, it can be easy to complete a fun workout  that incorporates creative routines and changes of pace.

In order to get the full effect on how fun hula hooping can be, it’s important to make sure you have the right music playing, so be sure to check out our article on How to Make the Best Exercise Playlist. 

Dancing

Dancing is one of the most fun ways to stay healthy. To incorporate it into your routine does not necessarily mean you need to join a dance class, unless, of course, you want to. However, with new interactive apps and websites it is now easy to get the most out of dancing!

YouTube has a variety of guided dance workouts available, therefore if there is anything specific in mind you wish to incorporate, for example, a favourite musician or album you like to workout to, there is a strong chance there is a video perfect for you. To search for some fun dance videos be sure to include key phrases such as:

  • 20 min dance workout
  • Dance workout for beginners 
  • Dance workout full body no equipment

If you are not a fan of YouTube, there are many apps that provide a visual guided workout experience. Whilst not all fitness apps include dance routines, many still incorporate fun workouts and can be very beneficial when trying to stay fit without a gym. 

If you would like to see our favourite exercise apps, make sure to check our list of Fitness Apps That Can Make Exercising at Home Easier.

Trampolining

Trampolining is a great and easy way to stay fit and with an indoor trampoline, this can be achieved at home. It can quickly get your pulse racing and is great for those just beginning their workout journey without a gym.

Working out on a trampoline focuses on your leg muscles however, different moves can be incorporated into your workout to make sure the full body receives attention. An indoor trampoline also includes the ability to start with low impact exercises so you can warm up to a high intensity workout. You can get started and see the progress for yourself with our Marcy Fitness Trampoline here.

For a more guided tutorial on how to use an indoor trampoline, check out our 5 Exercises You Can Do On a Trampoline to get the most out of your workout.  

 

Try a Sport

If you struggle to motivate yourself, finding a sport you enjoy is a great way to stay on track, especially if you are a competitive person.  Playing a sport helps you commit to a fitness routine and makes sure you get your active hours in during the week. However, sport is also beneficial because you can get fit and stay healthy whilst having an invested interest in something more than just losing weight.

If you are nervous about starting a new sport, make sure to bring a friend to play with or join a team. As long as you are staying active and having fun, it does not matter if you are particularly talented at the sport or not. 

If you are unsure on which sport might be for you, then check out our information on boxing. As an individual sport its great for building strength and staying fit so be sure to read our Boxing Techniques for Beginners and check out our boxing equipment here.

So…

If your workout routine needs some refreshment, or perhaps the gym isn’t for you, then these 5 fun ways to get fit without a gym is a great place to begin. Enjoying your workout is vital for staying motivated, so if you lack the commitment be sure to invest in these fun exercises. 

Before beginning your exercise journey, please be sure to consult your doctor and always be safe when using equipment.

Exercises, Fitness, Recovery and Prevention, Workouts, Yoga and Stretching

7 Exercise Routines to Relieve Lower Back Pain

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Lower back pain is a painful and incapacitating health condition, which is common mostly because it may be caused by numerous reasons.

It may arise as a symptom of an underlying condition like fibromyalgia or kidney stones in some cases. Other times, lower back pain could be a result of an inactive lifestyle, bad form while working out, or monotonous motions.

More recently, more than a third of Britons have reported an increase in back pain due to sedentary lifestyle habits caused by the government-induced lockdowns.

This article will look at 7 exercise routines that can help in reducing or relieving the pain and strengthening your lower back muscles. First, a few tips:

 

  • Stretch your lower back with care; be gentle and cautious especially if you’ve had or have any type of injury or health concern.
  • If you feel the pain is getting worse or you’re feeling very sore, take a day off to recuperate.
  • Ensure you’re breathing smoothly throughout each routine. Use your breath as a guide to ensure you don’t strain or overdo it.

 

  1. Piriformis Stretch :

This routine works your piriformis muscle found deep in your buttocks. Stretching this muscle helps in relieving pain and tightness in your buttocks and lower back.

The piriformis stretch can be done following these steps:

  • Lie flat on your back with your two knees bent and your feet flat on the floor.
  • Place your right ankle at the bottom of your left thigh.
  • Then fasten your hands behind your left thigh and then pull up towards your chest until you feel a stretch.
  • Stay in this position for 1 to 3 minutes.
  • Repeat on the other side.
  • To make the stretch more comfortable; you can keep the bottom of your foot planted on the floor. Rest your head on a cushion for support.

 

  1. Childs Pose:

This exercise routine works your hamstrings, gluteus maximus, and spinal extensors. It helps in relieving pain and tension across your spine, neck, and shoulders. It has a soothing effect on your body, loosening uptight lower back muscles, promoting flexibility and blood circulation along the spine.

  • With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • Pivot at your hips just as you fold forward, walking your hands out in front of you.
  • Rest your belly on your thighs.
  • Stretch your arms in front of or alongside your body with your palms facing up.
  • Breathe deeply and relax any areas of tension or tightness.
  • Maintain this pose for 1 minute.
  • If you feel you’ll need more support, place a rolled-up towel underneath or on top of your thighs.
  • It could also be more comfortable when you widen your knees and rest your forehead on a cushion.

 

  1. Pelvic Tilt:

This exercise builds strength in your abdominal muscles, relieving pain and tightness in your lower back. It also helps in strengthening your glutes and hamstrings.

The pelvic Tilt can be done following these steps:

  • Lie on your back, bending your knees and placing your feet flat on the floor.
  • Contract your abdominal muscles as you flatten your back against the floor.
  • Maintain normal breathing, holding this position for up to 10 seconds.
  • Release and relax taking a few deep breaths.
  • Do 1 to 3 sets, repeat 3 to 5 times daily.

 

  1. Cat-cow Stretch:

This exercise is a perfect way to awaken your spine while also stretching your neck, shoulders, and chest.

The Cat-cow stretch can be done following these steps:

  • Go on all fours in a tabletop position with your hands and knees on the ground.
  • Press into your feet and hands as you inhale to look up, filling your belly with air.
  • Exhale as you tuck your chin into your chest, arching your spine toward the ceiling.
  • Continue this movement pattern with each breath.
  • Repeat for 1 to 2 minutes.
  • For more intense holds, simply remain in each position for 5 to 20 seconds at a time as opposed to moving with each breath.

NOTE: If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. For knee concerns, place a cushion under them for padded support.

 

  1. Seated Lower Back Rotational Stretches:

This exercise routine helps to relieve pain, strengthening the lower back and working the core muscles.

Here’s how to perform the seated lower back rotational stretch:

  • Sit on a chair without arms, keeping the feet flat on the floor.
  • Turn at your core to the right, keeping your hips square and spine tall.
  • Place your hands at the back of your head, or position your left hand on your right knee to support the stretch.
  • Maintain the position for 10 seconds.
  • Repeat the exercise on the left-hand side.
  • Repeat on each side 3 to 5 times twice daily.

 

  1. Knee to chest:

This is a good stretch to relax your thighs, hips, and glutes while promoting overall relaxation.

The knee-to-chest stretch can be done following these steps:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Keep your left knee bent or spread it straight out along the floor.
  • Draw your right knee towards your chest, fastening your hands behind your thigh or at the top of your shinbone.
  • Lengthen your spine all through down to your tailbone and avoid lifting your hips.
  • Take deep breaths, releasing any tension.
  • Maintain this pose for 1 to 3 minutes.
  • Repeat with your other leg.
  • For a deeper stretch, tuck your chin into your chest and lift your head toward your knee.

 

  1. Belly Flops:

This routine decompresses your lower back through supported elevation.

To perform the belly flop routine:

  • Roll up a blanket or towel lengthwise and place it horizontally in front of you.
  • Lie front-side down over the towel or blanket so that your hipbones are pressed into it.
  • Relax your body completely. You can turn your head to either side.
  • Keep this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets.

 

The Bottom Line

Lower back pain can take a huge toll on you and your life. These easy exercises will have an immense impact on your recovery. They’ll help work your core muscles to improve flexibility, stability, and provide you with relief. We also have a superb guide that covers ways to prevent lower back pain and injuries, and how to strengthen your lower back altogether.

Equipment Guides, Fitness

Keeping Fit in a Small Space

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The Covid-19 pandemic has caused us to be stuck at home, making it difficult to keep fit. Although this has been a struggle for everyone, with the lack of commute and other regular activities that help to keep fit, it has been especially hard on those of us who live in small apartments, limiting the space for equipment and exercise.

Bodyweight exercises

person in blue pants and white socks

Bodyweight exercises are a great way to stay fit when space is limited. All you need is a small area that can accomodate the length of your body, as long as the areas large enough to do press-ups in, its large enough to do a whole bodyweight workout.

Bodyweight exercises have many benefits, including: no monetary cost, little chance of injury, building core strength and more! These mean that they are a great way to start exercising for beginners, or if you’re just not used to exercising at home.

There are so many bodyweight exercises it would be impossible to list them all, but both strength and cardio can be covered in a small space. Some strength exercises include pushups, pull ups and squats. Some cardio exercises being jumping jacks, planks and burpies.

You can get started with our bodyweight exercise plan now!

Fitness accessories

blue and black nike athletic shoes

These are small accessories that can help to customise your workout, whether your working on your arms, legs or back there’s an accessory that can help. These can easily be stored away on a shelf or out of the way to make use of a limited space.

One of the most popular and effective accessories are dumbells. These are incredibly versatile, allowing you to train almost every muscle in your body without needing much space. Some also have adjustable weights, allowing you to change it based on the exercise or intensity. Some examples of dumbell exercises can be found here.

Another great accessory are resistance bands. In terms of storage space these are the best equipment you can get, taking up essentially no space at all. These are a great first equipment to buy, allowing you to increase the difficulty of some of the bodyweight exercises and introduce some new ones.

There are many other types of fitness accessories, check some of these out here.

Foldable equipment

black and grey treadmill and stationary bikes

Foldable equipment are a bigger investment and take up more space when being used, but are gym level equipment great for more experienced people. They will allow you to work out around the level of a normal gym.

These also come with the benefit of allowing you to get in a traditional cardio workout through a treadmill or exercise bike, without having to leave the house. Although they do seem large, they only need the floor space when being used, being easily folded up and stored in a small space.

If this interests you some examples of these can be found here.

Its important to remember that no matter how small the space your limited to there is always a way to keep fit, and to make the most of public spaces aswell!

Equipment Guides, Exercises, Fitness, Weight Training, Workouts

Invest in Yourself: The Multi Gym VS The Gym

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Have you ever wondered about building your own home gym? Imagine how convenient, time efficient and accessible a workout place in the home would be. If you’re keen to get fit, build muscle and exercise but worried about the ongoing, monthly cost of a gym membership, have a shortage of time or feel self conscious stepping into the gym, then allow us to introduce to you to the multi gym.

At excercise.co.uk, we understand the ever growing demand for fitness equipment in the home, subsequently,  basic equipment like dumbbells are frequently sold out. That’s why, we believe the multi gym is a staple piece of equipment and is truly worthy of investment. Why, you might ask? Take a look at our information below.

  • The cost factor: multi gym price vs a gym membership

We have a multi gym to suit most budgets, with prices starting from £349 and ranging up to £2,199. We also offer 0% finance payment plans across all of our products over £399, so you could secure your multi gym with as little as a 10% deposit and spread the cost over 12 months!

To put it into perspective, the average gym membership is £40 per month making the average year long membership £480, more expensive than our starting range of multi gyms! Why not invest into a lifelong machine, for less? Ultimately, the multi gym is a financial investment and a money saving machine.

  • With one machine, workout the full body!

The multi gym can work out every muscle you target in the gym, whether you’re looking to build strength, muscle or tone up – the multi gym can do it. Check out our blog on the 10 best multi gym exercises to achieve your fitness goals.

  • From beginner to professional

Did you know a third of under 35’s are too self conscious to join a gym? The multi gym is the perfect way to battle these feelings. With the multi gym, you can work out in the comfort of your own home, try new exercises and discover a passion for fitness without the pressure or anxiety of a busy gym.

Also fitting for professional, or long-time gym goers, our multi gym selection ranges from 45 kg weight load, up to a 170 kg weight load, considered the next evolution level of strength training! Check the range of multi gyms available online now.

  • To suit your schedule 

Social Media consultant, Lisa Williams, recently told the BBC she will not be returning to the gym after the pandemic, because home workouts fit perfectly around her family and work commitments. The multi gym is the ideal way to upgrade your home gym so you can workout anytime without sacrificing the gym-style, professional equipment.

If you’re ready to invest into yourself by purchasing a multi gym but you’re not sure which model is for you, then read our ‘Multi Gym Buying Guide.’ Otherwise, visit our website and purchase your multi gym today with complimentary delivery available!

Fitness, Mental Wellbeing and Motivation, Workouts

Workout together, when we can only be apart

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Are you missing your workout friends and personal trainers? Working out with friends is fundamental for our exercise motivation, mental wellbeing and physical progress. With the current lockdowns, we understand that keeping motivated for exercise is hard. I mean, how many times can we run the same route or watch P.E with Joe Wicks?

Studies, such as this article by Adidas, find that working out with friends is beneficial for your physical and mental health. It is proven to reduce anxiety, increase motivation and boost your mood, that’s why, at exercise.co.uk we believe that when the world stops, that doesn’t mean you have to.

We have collated some of our favourite ways to work out together, when all we can be is apart, to help you find the motivation to workout, keep connected with your friends and improve your mental and physical wellbeing.

  • Compete!

Wearable technology, like the Apple Watch or Fitbit, allows you to compete with your friends through weekly competitions. These functions were created to motivate you to hit goals, whether that’s a calories burnt, standing goals or amount of steps each day. You can track your own progress and peek at your friends progress too.

Free fitness applications, such as Strava, are also great for workout motivation. Set up missions with your friends, such as to work together to complete a 20 km distance in the week, or perhaps you want to see who can run the fastest 5k? Set yourselves the competition, and go!

  • Keep connected

Zoom has been one of the biggest buzzwords of the year, with zoom quizzes, zoom conferences and zoom parties, why not have zoom workouts? Connect with your personal trainer or coach your friends into being the most proactive you there is… from the comfort of your living room.

Mentalhealth.org recommends many different ways to remain in contact with your friends and family throughout the lockdown period and exercise.co.uk have some great articles to help you feel motivated and find ways to ease stress and anxiety through exercise. Check out our blogs on physical & mental wellbeing during lockdown and the benefits of exercise for mental health.

  • Online classes

With the world quite literally at our fingertips these days, there are a breadth of online exercise classes that you can tune into. The NHS have published online workouts, YouTube hosts a whole selection of online classes whether you’re looking for yoga or want to try out a new Zumba class, these are all accessible online for free!

Our experts have written articles showing the top tips for working out at home, why not try these out with your friends and encourage each other to push harder to achieve your goals!

“Tuning in to an online workout with my friends in the morning helps me feel more productive, motivated, and reduces the anxiety I felt during the lockdown periods,” says our writer.

Do you have any ways that help you cope with stress, anxiety, and methods to make you feel motivated to work out and keep connected with your friends? Let us know in the comments section and you could help someone else combat these feelings too.

Fitness, Workouts

Can I effectively work out at home?

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I never really fancy exercising at home because I believe the body is an art and to create the perfect art you need to make the sacrifice to commute to a professional art studio, an environment created to enhance creativity, that forces you to be focused and mentally ready, a quiet and peaceful place with abundant tools and materials needed to create the perfect art.

For the body the professional art studio is the gym, the energy-filled environment motivates you, the sight of other gym members encourages you and reminds you why you decided to be fit in the first place and you also get to interact with them making you less likely to get bored compared to working out at home and the vast and large range of equipment available to you just screams perfection.

Oh, I miss the gym I cannot wait for everything to be back to normal and the pandemic is finally gone so I can go to the gym with zero fears or worries and get to sweat, get dirty, get my heart rate up, and most importantly for me design my body to look like the perfect art ready for summer so I look and feel good and also for the show-off.

“I don’t sweat, I sparkle!”

Fall of the fitness industry

The fitness industry was highly affected by the pandemic because of their sudden closure in most countries, the 2020 IHRSA report estimated that US gyms lost $13.9 billion between March and August 2020 as gym membership continuously declined.

Statistics like this make it feel like the home gym is here to stay as several people are now working out from home using fitness applications but against all odds, I personally have a huge feeling that when the pandemic is over gym membership will skyrocket.

Unlike the home gym, there are days when I feel tired, ready to go home not reaching my fitness goal for the day and then I look behind me to see my mate out there hitting a milestone, going hard it inspires me to take a deep breath and dive back into it. You can never get this feeling when working out at home.

“I’m not stopping until I’m proud of myself”

Realisation

I must confess it’s not always like that you know, I remember one time I saw a lad go four hours cycling, I was amazed but most importantly inspired. I really love cycling and on some days when the weather is perfect, with light winds and clear skies I cycle to work and I enjoy the commute so I believed I could also do it, I took up the challenge. The next day with just 150 pounds I bought an indoor cycle bike and started practising, it took me a while but this indoor practice made me really good at cycling as I could get on my ride at any time and most importantly scream my lungs out at home but I act really shy in the gym around people. The next time I went to the gym after several practices at home I came in and beat his record.

“You don’t always get what you wish for, but you always get what you work for”

My indoor gym

It was not all so easy you know, just like I said before I take the environment where I gym very personal but because I wanted to achieve my goal I was self-inspired and determined to make sure the next time I hit the gym I was going to break his record so started my small home gym.

We have a large room in the basement no one uses so I used it for my set up. Just somewhere quiet and comfortable for me to workout.

But as time passed by, I started to buy other gym equipment like my dumbbell, abdominal slant bench, starter weight bench and others all from the website I posted below, it was all spaced across the room because I love my space but if you do not have a large space to set up your indoor gym like me, you can read about Setting Up a Home Gym When You Have No Space here.

“Find your feel good”

Can I work out effectively at home?

After my experience, my perspective towards home gym changed I realised I could achieve my gym goals without leaving my house if I am determined and ready. Doing this without having to care about how I look when working out, I can make my loud noises, get wild and express myself anyway I can without feeling shy was exciting, I started enjoying working out at home.

“It’s easier to wake up early and work out than it is to look in the mirror each day and not like what you see”

Are you ready?

Here are the ways to gym from home effectively :

  • Try to make it fun – Getting fit from home could get really boring, but there are certain things you could to do add flavour to the process by playing music and having a playlist of your favourite songs to work out to, you can also get yourself a gym buddy.
  • Motivate yourself – It could get hard to motivate yourself when at home, so you need to make conscious efforts to stay motivated, by setting goals and ensuring you reach them.
  • Use a routine – Having a workout routine is also effective as this gives you a sense of seriousness and forces you to work out in a more organised manner.
  • Don’t restrict to a particular area – When working out from home, you do not have to restrict yourself to a particular room, you can leave your indoor treadmill and go outside for a jog or ditch your slant bench and do you sit up outside or the sitting room. Just try to move around and have fun while getting fit.

“Home sweat home”

Mental Wellbeing and Motivation, Performance

The best ways to stay mentally and physically prepared for your profession.

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Living in the unprecedented times that we currently do, the pandemic has forced many people to put their careers and professions on hold, in particular the Musical Theatre industry; a high intensity, hard working and extremely physical job.

For me and many other fellow performers it has been a matter of making sure our mental well-being and physical health has been looked after in preparation for theatres to return again so we can go back to pursuing our career just like many others will have had to do in other professions, such as personal training or other sporting careers.

Key motivators for your profession that can be specific to YOU…

As hard as staying motivated is during these times where motivation has to be driven by yourself and nobody else, there are many ways to keep positive and stay motivated for when your profession returns such as:

  • Setting realistic physical achievements that will enhance and improve your performance when you return to work such as walking 5000 steps per day or joining in a live workout three times a week to build up stamina again.
  • Make the physical exercise you are doing specific to YOU and your profession. As an example on a long walk I would listen to music from the musical I am going to be working in next to motivate me and help me enjoy the physical exercise more. Make. It. Suit. You.
  • Make a story board or a mood board with pictures of all of the things you would like to achieve or things that inspire you that you can set as your Lock Screen on your phone to remind you daily of where you would eventually like to be in your career.

Here is an example of mine…


An interview with Musical Theatre professionals…

Here is a clip of fellow Musical Theatre performers Alex Steele, Maddison Rowe and Esme Bacalla-Hayes answering some of my questions on how they are staying mentally and physically healthy in preparation for when the industry reopens again. Including advice and insightful information as to how and what YOU could do to improve mental well being, motivation and physical performance in preparation for YOUR profession…

An overview of general tips the girls suggested that help with mental health that everyone can benefit from…

  • Make a to do list for the day ahead and check things off as and when you do things, great for peace of mind and to relieve stress.
  • Make your bed and tidy your room, as silly as it sounds it really does make you feel a whole lot better.
  • Try to keep yourself in a routine throughout the day, it keeps the mind occupied and focused.
  • Most importantly, KEEP GOING, YOU’VE GOT THIS. A positive mental attitude is key.

Physical exercise and its effects on your mental well-being…

It becomes very apparent after talking with three professionals that are awaiting their career to restart that physical exercise can have a huge impact on not just your physical health but your mental well-being and motivation too which are both huge factors to keep in mind during the current circumstances where mental well-being and motivation can be affected the most.

Things physical exercise can help with in particular are:

  • Positivity.
  • Feeling more alert and energised.
  • Relieving stress.
  • Sleeping better.
  • Increase in self confidence.

So here are some tips on how to specifically stay PHYSICALLY prepared for your profession…

At home workouts!

At home workouts are a great way to start getting physically prepared for your career again. It is something you can do at your own pace within the comfort of your own home, without feeling like you have to keep up with anyone else. It is also a FREE and easy way to keep active without needing much equipment.

Setting 3 workouts per week on specific days would be a great place to start to enable your body and mind to adapt to the changes that are being made in regards to physical exercise, when you feel ready you can build the quantity of workouts OR how long you workout for.

‘Short on time? Hate the gym?  Too tired to exercise after work? 10 minute workouts are just what you need.’ NHS.uk.

If you’re struggling to find the right ones for you here are some of the workouts I like to use for some inspiration…

  • Gabby Allen workouts.
  • Courtney Black workouts.
  • Joe Wicks workouts.

These are all FREE and available on either YouTube, Instagram or Facebook so go and have a try!

 

A simple walk can work wonders!

’Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier’ NHS.uk.

Walking is one of the most underrated forms of exercise yet it is so beneficial for both the mind and body. Taking a long walk can be just as beneficial as a short workout in regards to burning calories. A great way to track how far you have walked and how many calories you have burned is buy using the ‘Fitness’ App on either your phone or Apple Watch if you have access to one.
Here is an example of a walk I went on and just LOOK at how many calories I burned… from a walk!

REMINDER!

However with this all being said this is just a reminder to everyone that it is very much OKAY to have days where you don’t feel motivated or don’t feel like you want to workout and be your most productive self. It is OKAY to feel anxious or stressed about the future and how your profession will be affected by this pandemic. It is OKAY to rest and take a day to look after your mental health in other, more comforting ways. Do you know why? Because we are human and each day is never the same for many reasons. The most important thing is that we have the tools and knowledge to come back from these more trying and difficult days, knowing that the simple walk or workout may make you feel that little bit better…

https://www.nhs.uk/live-well/exercise/

https://www.nhs.uk/oneyou/every-mind-matters/?WT.tsrc=Search&WT.mc_id=Brand&gclid=Cj0KCQiA7YyCBhD_ARIsALkj54oDk_1UUTj367kj3bmTXOcjeDA-NPKg9eLB-BsFS5o6MXhyXICqKq0aAmuIEALw_wcB&gclsrc=aw.ds

 

Mental Wellbeing and Motivation, Workouts, Yoga and Stretching

Should I be Doing Yoga Workouts?

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Should I be doing Yoga Workouts?

yoga squat pose

The short answer is yes – yoga isn’t all about middle-aged women meeting up at the studio with their yoga mats to get their stretch on and drink their protein shakes; it’s more inclusive, easier and beneficial than you might think!

Although yoga workouts are not the most effective way to lose weight, they are great for building strength, toning muscles and improving balance and flexibility. We don’t need to tell you the importance of exercise for your overall health, but we can tell you how amazing yoga is in helping you reach your fitness goals, one stretch at a time! Ranging from cardio to strength training, yoga lets you stretch muscles you didn’t know existed and gets your heart working to release endorphins – it’s de-stressing, grounding and boy, does it make you feel good!

Unlike a normal vinyasa flow, a yoga workout incorporates more intense exercises, much like a HiiT routine (including squats, mountain climbers and jumping jacks) to keep your body moving and your heart rate up. It counts towards your daily ‘vigorous’ exercise recommendations set out by the NHS and is easily adaptable to your fitness levels.

Yoga workouts, like any other workout, require warm ups and cool downs for injury prevention – check out this article to learn more and find out how best to warm up.

 

Top Tip – yoga poses and flows can be used in your warm ups and cool downs!

 

yoga pose - upward and downward facing dog
Upward and downward facing dog pose.

Upward facing dog (background) and downward facing dog (foreground) are fabulous poses to be used in any yoga routine and warm up – stretching your back, arms and legs, they’re poses incorporating a variety of muscles to help improve flexibility. Don’t worry if you can’t form a perfect angle in downward facing dog, the main focus is keeping your back straight, meaning you can bend your knees to help maintain the pose. Upward facing dog can easily be transformed into child’s pose by keeping your hands flat on the ground, lifting up onto your knees and sitting back, allowing your arms to be outstretched on the ground in front of you.

 

yoga pose - high plank
High plank pose.

High plank is a pose integral in a lot of yoga flows and helps build strength and muscle in your core and shoulders. It can easily be adapted and incorporated into a more intense yoga workout with mountain climbers by keeping your hands flat to the ground in the position shown above, bringing one leg at a time towards your elbows, as if you’re running.

 

This yoga workout for beginners video comes highly recommended from us, incorporating some key yoga poses, including those above, in a simple yet effective workout. Using videos like this are wonderful for motivation and guidance, as well as helping to focus your breathing – a concept vital to yoga.

 

Yoga workouts are a great way to have fun, vigorously certified exercise that will help your mental and physical health. They can easily break up study sessions and help you stretch your aching, study-induced muscles.

 

Exercising with chronic conditions

Find Out How To Successfully Manage Your Chronic Illness While At University

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University is known to be difficult for any student. It is additionally challenging when you have to navigate university life with a chronic illness. This is how you can improve the way you manage your chronic illness while at university.

1. Find exercise that helps, not hinders.

Exercise has fantastic benefits, you don’t want to miss out by thinking it’s not for you. But, your chronic illness is unique to you, so you need to find ways to exercise that suit your body.

A common misconception is that exercise always wipes you out leaving you more fatigued, but this doesn’t have to be the case. Rather than pushing yourself to the max at the gym doing high-intensity workouts, work regular low-moderate exercise into your routine. Your body will find this easier to cope with, minimising the chance of feeling fatigued afterwards.

Even in a boxy university bedroom, you can start a low-moderate exercise plan. Student budget-friendly equipment, such as a yoga mat, resistance bands, and toning weights are all you need to get started. Youtube is a great tool to find free workouts that you can follow at your own pace.

Young woman performing simple yoga move in front of laptop following an online class
Photo by Kari Shea on Unsplash

Another excellent piece of equipment for those with a chronic illness is an exercise bike.  The wide range of resistance settings allows for a personalised approach to exercise. Plus, exercising from the comfort of your own home empowers you to set the pace, making exercise work for you.

Woman happy listening to music with earphones and smiling
Photo by Jackson Simmer on Unsplash

Top tip: Start your mornings right! Challenge yourself to a 10k on an exercise bike while you listen to music or catch up on a podcast. This will energise you for a day of university.

2. Check your nutrition.

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy- NHS

Depending on which chronic illness you have, it may affect your nutrition. Whether you’re catching colds easily or feeling tired and run-down, you could have a nutritional deficiency.

If this sounds like you, the first step should be consulting your medical team. You can get simple blood tests and check your key nutrient levels, like iron and B12. If these are low, they can recommend a treatment such as tablets, intravenous infusions, or injections. This can set you back on the right track for living your best university life.

Wooden chopping board with various foods laid out, eggs, avocado, mushroom, tomatoes, herbs.
Photo by Katie Smith on Unsplash

If possible, also eat a balanced diet including a wide range of food groups and supplement this with nutrient-rich protein shakes. Top tip: When choosing one, check that the ingredients include the nutrients that you specifically need.

woman sitting on yoga mat holding a protein shake or smoothie and with weights on floor
Photo by Derick McKinney on Unsplash

Once you have improved your nutritional levels, you will hopefully start feeling more energised and be able to say ‘yes’ to more opportunities at university!

Group of young men smiling and laughing looking at their laptops
Photo by Priscilla Du Preez on Unsplash

 

Please consult your medical team before making changes to your exercise routine or nutritional intake, they can provide you with bespoke advice.