I have worked with clients through their pregnancies and it’s surprising how often it is thought that exercise should be abandoned until the little bundle of joy has arrived!

Naturally, when informed of their new status of ‘expecting’, I was pleased to be given the chance to introduce them to their own bespoke programmes which answered their individual needs and fitted in with their diaries.

In most cases, exercising while pregnant is generally recognised as being good both for the mother and the baby. It has been shown that back pain can be reduced through gentle core strengthening and ‘bracing’ exercises, and, if you can exercise on a regular basis while pregnant, you will strengthen your heart and blood vessels. It can also reduce the incidence and impact of unpleasant ‘side effects’ such as insomnia, unhealthy weight-gain and (ssh) ..constipation!

And research also indicates that those who have exercised during pregnancy are more likely to have straightforward delivery and faster recovery after the birth.

Please note…

It is important to make sure that your doctor has agreed that you are able to undertake exercise and your PT will want to know this before engaging with you. I provide a form for you to take along to your midwife appt to sign off and let me know of any contraindications.

As a PT qualified in instructing on prenatal and postnatal exercise, my job is simply to ensure that the exercise is appropriate and not liable to cause discomfort or injury to both. Some factors to consider are the fitness and history of the mother and the stage of the pregnancy and development of the baby.

The array of exercise that I recommend ranges from gentle cardiovascular to strength training and can include flexibility, relaxation and pelvic floor strengthening. The key element is that they are all specially designed for a particular individual’s needs and are supervised to ensure safety and avoid over-exertion.

The NHS currently recommends around 150 minutes of exercise per week during pregnancy and this would be split across a variety of activities. With my clients I tend to advise easing into the schedule. The early sessions will feature very low-intensity movement which we can increase as we travel further into the exercise programme. We always start with a gentle warm-up and finish with a careful cool-down. Also, I am mindful that pregnancy can throw you all sorts of delightful curveballs with sickness, fatigue and general discomfort! As the pregnancy progresses, range of motion becomes limited, and certain exercises become no-go’s for safety of both mother and baby, and so I adapt the programme through the trimesters.

If you would like to know more or wish to discuss how I can work with you through your pregnancy and after delivery, please contact me.

Qualified Level 3 Award in Adapting Exercise for Pre and Post Natal Clients from HFE

Research and acknowledgements

www.goodhousekeeping.com

www.nhs.uk/start-for-life

Just a brief mention of Global Wellness Day which takes place on June 8. It will be the 13^th year of the event which focuses on overall well-being, celebrating the part that the natural world plays in promoting and fostering physical, mental, and spiritual health.

From my perspective anything which encourages improvement and enhancement of physical and mental well-being has a place in my world, so I’m pleased to give it a little shout out here.

My challenge to you:

on June 8th, be kind to yourself and do something just for YOU. Whether that’s exercise, a rest day, a massage or manicure…or watching your favourite film..!

You can get more information at www.globalwellnessday.org

“Social Media” is everywhere. Even the BBC refers to it and uses it in its broadcasts. So, it’s not surprising that it has been celebrated as a vital channel of social and cultural communication. But it is also a (largely) unregulated source of misinformation.

And this is where I have issues with most of the social media platforms’ attitudes regarding their obligations to society – especially those individuals who have vulnerabilities in relation to their body image. Research suggests that “fitspiration” images in particular – which typically feature beautiful people doing exercise, or at least pretending to – can result in profoundly negative feelings of body dissatisfaction and a drive to lose weight to become ‘thin’ rather than ‘healthy’.

Research undertaken in 2023 has shown that ‘Gen Z’ and ‘Millennials’ are the most dedicated users of social media. Apparently, it has been found that 94% of those age groups were signed up to at least one of the social media providers in the UK. In 2023, the number of social media users in the United Kingdom totalled 62 million.

My concern is that the user-generated images and videos which “content creators” upload depict idealised and unrealistic body shapes and standards. (Increasingly using AI-generated visualisations which can appear to be genuine photographs).

The fear for the users who view this content is that they develop negative perceptions of their bodies, and desire unattainable goals. In fact, the images they are viewing of people with apparently flawless skin and perfect bodies, have more than likely undergone a process of manipulation to remove blemishes, edit body shape (and maybe even subtle surgery). This excess of fake “perfection” puts pressure on the user to aim to match the on-screen model and this could induce body dysmorphia, harmful eating habits and other mental health issues.

The influence of social media in the fitness and wellbeing arena is an existential challenge for personal trainers. We are conscious of the power of social media and have to be fully-prepared to accommodate the wishes of our clients while at the same time coaching them according to our codes of practice which promote healthy fitness and wellbeing programmes.

As a fitness specialist, along with other professionally-qualified personal trainers, I aim to help my clients work towards and achieve their goals through a more balanced and realistic approach to fitness and body image. My emphasis is on the importance of overall health and fitness, mobility, longevity and education rather than just appearance. The personalized workout plans, nutrition guidance and emotional support I am qualified to provide is designed to help individuals achieve their fitness goals in a healthy and sustainable way.

I believe that part of my role is to counteract the unhealthy and unhelpful influences exerted by social media by advancing and teaching a more holistic approach to health and fitness. I focus on strength, endurance, flexibility and overall wellbeing rather than just achieving a specific body type (because guess what? WE ARE ALL DIFFERENT!)

To me, the benefit to the client comes from prioritising overall wellbeing over external appearance. If you focus on the former, the latter tends to fall into place (and stick!).

Research and Acknowledgements

www.statista.com

www.bbc.com

www.ncbi.nlm.nih.gov

www.sciencedirect.com

www.apa.org

There are various ways that you can optimise your fitness training by helping your PT help you. Many of them may seem obvious and self-explanatory but I think it’s still worth mentioning them here.

The first thing I find really helpful is if my clients are able to adhere to the training schedule we have planned because each session, whilst it will stand on its own as a useful “stint”, it is part of a programme designed to achieve an agreed goal, so its greatest value is in maintaining its integrity and not allowing it to get fragmented. It is also important that any extra ‘homework’ or activity which we agree on as part of the plan is actually completed.

This level of consistency is similarly relevant for any dietary/nutritional advice which I might provide. In other words “stick to the plan” where you can!

Secondly, as a way of assessing the starting point for a client, there is only so much a fitness coach can deduce based upon observation of a client’s movement and posture. We look for hints in your gait, balance and strength when we meet you for the first time and this can inform our initial estimation of the type of activity that may be appropriate for you. But this doesn’t tell the whole story.

When I am tailoring a fitness programme for a client I place a great deal of importance in knowing your current level of fitness, your future fitness targets, preferences, lifestyle, physiological constraints you may be experiencing or mental apprehensions you may have, together with how you are managing the activities of daily life.

Armed with this information, I can more accurately shape the exercise regimen to your requirements – whether that be for the session in hand, or long term over the programme. This is why I like a chat with everyone before we first start training, and before each session whilst warming up!

Alongside this, a major contributor to tailoring the sessions for the individual is feedback from the client on how they feel before, during and after exercise. Some signs can be obvious to the PT, but often what’s going on ‘below the surface’ isn’t so evident, and it needs the exerciser to report if they are struggling or alternatively find the exercise a little easier than they expected. (Only the brave would maybe let on!)

And if an exercise doesn’t immediately seem to “click” a client shouldn’t be afraid to ask what the objective is or whether they are doing it properly. The PT will be pleased to provide the appropriate explanation. There will always be an alternative which might suit better, or which you just enjoy more.

Also – I LOVE hearing when goals are achieved! Whether you’ve had a great week under your own steam, or feel like a winner in the gym in our session – I’m here to celebrate the ‘wins’ with you and motivate to maintain the effort.

One of the most difficult habits to cultivate as part of a fitness programme is to continue the “good work” outside the “jurisdiction” of your sessions with your PT. Keeping your level of activity/healthy diet up and not defaulting to previous unhelpful habits is where the real challenge comes in.

In the same vein, when you’re on holiday, it’s so easy to flick your fitness switch to “Off” and your hedonism switch to “On”. If you can fight off the temptation to flop and even manage 20 minutes of exercise per day by (or in) the pool, brisk walking or doing some morning stretches…then you’re going a long way to staying on course for your fitness target and making yourself and your PT very happy!

Remember your commitment to your cause!

B

It’s ‘Housekeeping’ for Your Body and Mind

We exercise for all sorts of reasons: to get fit, to feel relaxed, to meet people, to try to lose weight, to get out of the house, etc. But how many of us do it with the express intention of improving our immune system?

Most people who exercise regularly have an idea that their efforts will generally have a beneficial effect on their physique, their strength, flexibility, mental wellbeing and possibly their social life but how many realise the impact it can have on building up their body’s resistance to illness?

So Can Exercise Boost Your Immune System?

Research has shown that here is a positive link between regular, moderate-intensity exercise and the support it can provide to your immune system. (Int J Environ Res Public Health. 2022 Jun.)

We’ve already acknowledged that exercise is generally good for your body and your mind. It is most beneficial to your immune system when the exercise you undertake is regular and of moderate intensity for up to an hour at a time. If you can do this on a daily, or on alternate days, basis then your immune system will be on a continuous “upward roll” (so to speak!).

However…

It’s not such good news if you push yourself through extended training sessions of high intensity. Studies have indicated that rigorous and concentrated exercise activities can impair the efficacy of your immune system and “overpower” it. Exercise at high intensity is a stressor and, without adequate recovery, can increase the levels of the hormone Cortisol in the blood, thus actually exacerbate stress symptoms such as illness and fatigue

How Much Exercise?

The NHS recommends that adults should aim to:

· do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

· do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

· spread exercise evenly over 4 to 5 days a week, or every day

· reduce time spent sitting or lying down and break up long periods of not moving with some activity

You can also achieve your weekly activity target with:

· several short sessions of very vigorous intensity activity

· a mix of moderate, vigorous and very vigorous intensity activities

And, importantly, their advice includes the caveat that you “Make sure your activity and its intensity are appropriate for your fitness”.

All PTs recommend that their clients have clearance from their GPs before they embark on an exercise pathway; especially if they have any medical conditions or concerns. I always ask after my client’s health and how they feel generally prior to a session. Their response plays a vital role in helping me fine-tune their workout to ensure that we don’t overdo the intensity beyond their physical capabilities on that day.

So, Exercise and the Immune System…

Promotes Cellular Immunity

Moderate-intensity aerobic exercises increase the circulation of immune cells in the body. This promotes cellular immunity which enables the body to be better prepared for any infections that may come your way. They can also help detect them earlier.

Usually helps you sleep better

Lack of sleep (even if seems fairly insignificant) can have a negative impact on your immune system.

This can cause a reduction in antibodies and the generation of proteins that regulate the immune system leading to greater risk of infection and above average incidence of cardiovascular and metabolic conditions.

If you’re exercising according to the NHS guidelines – and especially under the watchful eye of your PT – you are giving yourself a fair chance of a good night’s sleep which is excellent news for your immune system!

Reduces Risk of Heart Disease, Diabetes and Other Conditions

Engaging in regular exercise can play a significant part in lowering your chances of developing cardiovascular problems and type 2 diabetes with attendant benefits of a lower resting heart rate and an increase in “good” cholesterol.

This in turn helps your immune system to be better prepared to fight off illnesses.

Stress-Buster

This is one which most of us are aware of, but it still deserves a mention in the context of the impact on our immune system.

By reducing the rate at which stress hormones are released and stimulating the brain’s nerve impulses which control our moods and our behaviour, moderate-intensity exercise can make a really positive contribution to the strength of our immune system.

Stress and depression can have serious implications for our immune system so anything that helps us stay “upbeat” is to be welcomed.

Exercise reduces inflammation

When the body experiences a threat of a disease the immune system’s normal reaction is to generate inflammation to “attack” the “invader”. It has been found that moderate-intensity exercise is effective in managing the immune response and so reducing the inflammation.

(Interestingly, on the other hand, studies have shown that prolonged, high-intensity exercise are likely to cause an increase in inflammation!)

Finally, Dr Nieman, in his study published in the Journal of Sport and Health Science said, “Exercise really is a housekeeping activity, where it helps the immune system patrol the body and detect and evade bacteria and viruses”.

Acknowledgements and research

https://www.healthline.com

www.nhs.uk

British Journal of Sports Medicine

Does Body Type Matter When Planning Exercise?

One of the subjects which I tend to hear mentioned most frequently in the fitness industry is that of “Body Type”.

It appears that many people believe it is a key determinant of the mode of training or exercise that they should adopt. However, in my opinion, the use of body type as the principal factor in planning an exercise regime for a client carries the risk of limiting the outcomes of the fitness program.

Why do I say this?

Well, let’s start with the three main body types that are generalised as:

Ectomorphs

Ectomorphs are long, slim or slender individuals who seem to be able to eat whatever they like without ever gaining a single pound. On the flipside, Ectomorphs also tend to have a difficult time putting on a lot of muscle.

Predisposed to have a fast metabolism, an example of the advice they could be given might be to build muscle by focusing on resistance training and try to raise their calorie intake.

Endomorphs

Endomorphs are the opposite to Ectomorphs. They store fat quickly and tend to be bigger and more rounded, especially in the mid-section.

Typically the recommendation would be for a focus on cardio with resistance training to help with countering body fat. Metabolism can be enhanced and fat loss encouraged by a blend of strength training and aerobic exercise.

Mesomorphs

Mesomorphs are all muscle! A Mesomorph’s high metabolism and super responsive muscle cells quickly burn up calories.

They have a tendency to respond well to both resistance and cardiovascular training, and likely see results quicker than others!

This ‘pigeon-holing’ can be counterproductive however, as there are many other factors which will determine what exercise is suited to someone and what is going to be the most effective program

I will agree that there is some value in recognising that different body types will experience different results with training and are likely to store fat, use energy and develop muscle differently. However, I cannot stress enough that your health is not defined by your body type.

When designing a fitness program for a client it is vital that I take the holistic approach and include genetics, age, gender, and lifestyle factors into account because all play a part in determining how the body responds to exercise.

So, although body type can be an indicator of how someone will benefit from one form of exercise over another, it is by no means the sole consideration, so don’t get caught-up on it!

Research and Acknowledgements

http://www.medicalnewstoday.com

http://www.nestacertified.com

Home

http://www.menshealth.com

Ask The Scientists

It’s this time of year that I find it fascinating to take a look at what the “influencers” in personal fitness and wellbeing world think might be trending in 2024.

This is not meant to be a complete examination of the
topic. Merely my “snapshot” of what some experts in the field have
pronounced.

Due to the incredibly wide range of activities and fitness programmes on
offer, I have limited my analysis to those which are relevant to single person or
small-group coaching. So I shall not be covering event-based activities such
as CrossFit, Ironman, Hyrox etc.  My research has included search engine
surveys that the fitness and wellness media have been publishing.

Wearable Technology
There has been so much “noise” about this over the past few years so let’s
get this out of the way first.  Fitbits, Apple watches and Oura rings have
been at the forefront and will still be attracting attention in 2024 while
the desire for “self-measurement” remains popular.  However, there is
evidence that too much reliance on the data can be counter-productive in
terms of increasing “user stress”. I guess AI will gradually add a new (not necessarily positive) dimension to the fitness paradigm.

Bodyweight Training
Or ‘Calisthenics’. To be fair this has been a
staple of personal trainers’ tool kits for a long time because of its
accessibility and efficacy for the user. But it seems that the Covid
pandemic encouraged an increase in its use. Using the weight of the body to
create resistance is a very effective way of enhancing strength without
overloading the body.

Additionally, exercising for LONG TERM benefit over SHORT-TERM aesthetic reasons is gradually being recognised and emphasised! Longevity is an additional major motivator, rather than
solely developing muscles/losing fat.

Flexibility Exercise
This is something I have personally experienced to be on the rise amongst clients over 50. Sometimes called Mobility Training, it is particularly effective because it concentrates on improving and maintaining
range of movement in joints to enhance suppleness and agility and also to
help to prevent injury and soft-tissue damage. It’s not just for the older
folk; athletes find it useful to help develop their performance.
This form of exercise plays into the upward trajectory of ‘Mindfulness’,
deep breathing methods and all elements of physical awareness, stress
reduction and promoting general health and wellness.

Functional
Again, the general consensus is that Functional Training will continue to
grow in popularity. It resonates because it is based upon movements which
replicate natural everyday human actions and are great for improving
strength and balance.  Bodyweight movements, push and pull, balance and step-work
deliver improved coordination, stability and core strength.

Outdoor
Now I don’t suppose many of us realise that, when we’re out for a walk, for
example at the local woods, we’re actually indulging unwittingly in an ancient
Japanese custom called “Forest Bathing”.
It’s another activity that has been gathering acolytes in their droves and
is predicted to proliferate throughout next year. It could be that, again,
the restrictions imposed upon us by the government during the Covid pandemic
have led to a subconscious yearning to get out and enjoy the countryside.
But whatever the reason for its popularity, it’s got a real host of benefits
on the wellbeing front. Apart from immersing yourself in the ambience of the
trees in the wood, according to some observers it can boost your immune
system, reduce stress, perk you up, lower blood pressure and help you sleep
better.
As most of you will know, I offer both indoor and outdoor exercise
programmes but the good old UK weather usually has the last word when it
comes to where we end up! Either way I like to think our sessions usually
hit the mark!

Studio Fitness/Pilates
Now here’s a name that inspires respect! I am not alone amongst PTs in
including elements of Pilates in my classes and for good reason. It’s great
for improving posture and developing core strength –  more people are
realising it and will get into it (Especially ‘Wall Pilates’) in 2024 if my
sources are correct!
And in the same vein, some experts are predicting a rise in low-intensity
activities to complement the plethora of high-intensity exercises that
seemed to be on offer at gyms all over the country.  So we could see the
growth of workouts that focus on low-impact drills that are kinder on the
joints.

Recovery
Although as a PT I have always allocated time for recovery in my sessions, it
appears that recovery-focused fitness procedures will gain major prominence in 2024.
It will become customary to concern ourselves with reducing inflammation,
repairing muscles and preventing injuries by using equipment and techniques to alleviate damage and enable faster, long-lasting recovery from demanding workouts. If you’re not injured, you are able to come back for more!

Research and Acknowledgements:
https://fitnessdrum.com
www.stylist.co.uk/
https://fitonapp.com
www.puregym.com
https://betteraskme.com

Did you know that your breathing increases from an average of 15 times a
minute at rest to 40-60 times a minute during exercise?

Okay, breathing is something all of us do all day, every day – but it’s
probably only when we start exerting ourselves that we become conscious of
how much it matters. The more we exercise the more we realise that, if we
breathe more efficiently, we would feel more comfortable, be able to achieve
more and improve our performance. Interestingly, exercise increases the
efficiency of the respiratory system, but it doesn’t significantly increase
lung capacity.

However, if you practice proper breathing over time you will reduce the
amount of air you need to breathe in and out during given exercise. Other
long term gains include improving blood circulation and heart health;
lessening the quantities of carbon dioxide produced by your muscles,
shortening recovery times and (of course) maximising your workout and
fitness level!

So we could imagine that oxygen is a sort of “fuel” to make your muscles
work. The more efficiently you are breathing, the more “fuel” is reaching
your muscles and the more effective they are.

Hands up who has heard about “Diaphragmatic Breathing”? (Well, you have
now!) Most people have heard about their diaphragm and whereabouts in their
body it can be found. Basically it’s a muscle that is located between your
chest and abdominal cavity and it’s the diaphragm that’s key to enabling the
most efficient method of breathing, full stop. You should use it when simply
getting on with the everyday chore of living AND when you’re indulging in
exercise of any type.

But, believe it or not, many don’t actually use the diaphragm to breathe,
preferring to take shallow breaths that are barely able to get their lungs
working properly with sufficient air. That’s when shortness of breath and a
rise in blood pressure can start to take effect.

However, if you can master the technique of diaphragmatic breathing you can
go along way towards helping your muscles deal with the burden you are
applying because they will be receiving as much oxygen as you can supply. By
breathing in through the nose (preferably) or the mouth and “pulling” the
breath down into your abdomen and then expelling the air as slowly as
possible (usually via your mouth) you’re giving your muscles the optimal
chance of receiving all the oxygen they need to perform effectively and
efficiently. Another very important benefit from using this technique is
that it promotes core stability which we all know is key to allowing
effective exercise. (If you want to know more about diaphragmatic breathing
techniques just get in touch.)

To benefit fully from diaphragmatic breathing anyone who is exercising
should adapt their pattern of breathing to match it to the requirements of
the particular type of activity they are undertaking.

For example, if you are doing aerobic exercises e.g. walking, running,
swimming etc. then you should try to make sure you are breathing in a
consistent way i.e. uniform, unhurried breathing, because this is the best
way to get your heart working more efficiently.

However, if you’re doing exercises for strength training then you would be
best to regulate your breathing by breathing out and breathing in at
different points of the exercise. When lifting weights, for example, the
generally-accepted method is to breathe out when you lift (concentric
movement) and breathe in when you lower (eccentric movement).

And just to be completely different, when you’re working on exercises to
improve your mobility such as yoga, pilates etc. you are advised to take
your time and breathe in and out slowly with long, deep breaths.

This type of exercise lends itself to breathing through the nose instead of
via the mouth. Apart from the fact that you don’t need to get oxygen in fast
and breathing through the nose is more relaxing and slows your breathing
down to a more appropriate rate for the exercise. You’re probably looking at
a rate of one breath in and one breath out of about 4 seconds duration for
each.

So here are a few things about efficient breathing you might find useful to
remember when you’re working out.
.       Focus on deep breaths that engage your diaphragm and expand your
lungs fully.
.       Inhale through your nose and exhale through your mouth.
.       Sync your breathing with the rhythm of your movements.
.       If you’re lifting weights or performing strenuous activities, exhale
during the exertion phase (e.g., when lifting a weight) and inhale during
the relaxation phase.
.       Remember that different exercises and activities might require
slight variations in breathing techniques.

Research and Acknowledgements
www.self.com
www.healthline.com
www.bustle.com/wellness
www.nasm.org

Were you aware that yesterday (1st November) was National Stress Awareness
Day?

It’s ok if you weren’t. (Don’t stress about it!) But it means that today I can
put some thoughts your way about how exercise can help with stress.

Most people who exercise on a regular basis would say they are doing it
mainly to help with their physical fitness/appearance, but they will also be
benefitting their psychological well-being – even if they are unaware of the
value they are deriving from it.

Studies have shown that almost any type of exercise has the capability to
relieve stress and the feedback I receive from clients confirms that it has
this effect, even if the original objective of the exercise was simply to
improve body strength or cardiovascular health.

As a personal trainer I know that the exercises that I prescribe will have a positive effect on both body and mind. Training sessions put you under physical pressure which emulates the symptoms of stress and therefore helps your body get used to dealing with stressful situations (almost like “practising” the scenario where you need to react to a physical threat). This reduces the negative impact of stress when it raises its ugly head in your normal day-to-day life.

Adrenaline and cortisol, the body’s stress hormones, are reduced by
exercise. And we’ve all heard about ‘Endorphins’, which are produced in the
brain and block the perception of pain and increase feelings of wellbeing as
a direct result of physical activity. So, basically, most people feel great
after a spot of exercise! How many of you have turned up to a session in a grump…and left with a smile!?

Following a period of exercise it is quite normal to feel that you have been
in a “world of your own” focusing on the activity rather than the cares of
the day… and this in itself can be a stress reliever. Regular exercise
has been known to help enormously in improving your mood and help you relax
and unwind. Which, as you would expect, can result in improved sleep –
another component of your stress management plan.

Stress management is key to sustained wellbeing. And being active can go a
long way to helping you handle your stress levels by building emotional
strength and putting you in control of your mental situation.

Acknowledgements and research
www.mayoclinic.org
www.nhs.uk/mental-health
www.health.harvard.edu