How To Be Your Own Personal Trainer
Not everyone can afford a personal trainer so I thought I would write a list of things to help you go it alone.
Educate Yourself
Whatever your goal, fitness, feeling more confident, enjoying wearing your clothes you need to do some research to at least get an idea of where to start. A quick google of the UK/Worlds most popular fitness trainers will lead you to at least find a few great exercises to get you started. You have to make fitness your new hobby, so learn, learn and learn some more.
Form over Flogging
When you have found those exercises you want to master, ensure you fully understand how to hold yourself or move. It's also critical you understand which parts of the body you are working and what it should feel like. Core exercises should not hurt your back, in fact no exercise should hurt your back!
Your Uniqueness
It's important that you don't do exercise which aggravates and current or past injury area. So, if you know your knees hurt when you do lunges, watch videos with trainers who have been in the job for a long time and then watch yourself as you do them. I know people don't like looking at themselves in the mirror but you have to know what you are doing to prevent that old injury flaring up.
Set A Realistic Goal and mini goals
It's fine if you want to run a marathon but along the way we need some smaller achievable milestones to take us there. Whatever you dream of achieving it's important to spend a little time planning how you are going to get there. Ask a friend or a trainer in your gym or club for some guidance, a sense check will make a huge difference in attaining your goal.
Accountability
The aspect of having a personal trainer that most people want/need, initially. Tell friends/family, join an online support group. The more you tell people the more it can help you to be consistent with your plan.
Be Time Efficient
If you have limited time to workout then make sure the time you are working out is well spent. Be firm with the rest period between exercises! If it's only meant to be 30 seconds, get cracking and do your best when the rest period is over. It's fine to stop in the middle of the exercise if you are struggling, take a few deep breaths and carry on. But keep the rest period strict!
Nutrition
Okay so right now this is a minefield. There are a lot of terrible faddy diets and hocus pocus around. It's pretty daunting I know. Eat as much real food as possible and limit the stuff you know you really want to take a bit more control with. Martin MacDonald is the "only" nutrition advisor I follow on any social media. Evidence base, funny and churns out so much awesome free content it is unreal. Do yourself a huge favour, follow him and educate yourself. @martinnutrition on Instagram
Mental Health
Exercise isn't just a physical thing. If you have a diagnosis or you know someone who has, I encourage you to try something as gentle as a 10 minute walk each day. You don't have to be flogging yourself in a gym or outside to feel real positive benefits from moving more x
Talking Therapy
Tell a trusted friend or family member if you are having a difficult time getting started or continuing with your goals. You can't underestimate the power of sharing your difficulties and allowing those close to you to support and help you.
Consistency
I know I bang on about this in every post but it's because it's the number one way to achieve pretty much anything. It doesn't have to be hours a day (and that's usually a recipe for a short lived exercise journey) You need to build a sustainable plan of exercise/nutrition that you can stick to long enough to achieve your goal or to form a lovely new habit that's just an every day part of life.
Don't Do Exercises You Hate!
I don't make my client do anything they "hate" there is just no point. The most important aspect of exercise is enjoyment so find an alternative exercise that you do enjoy. If you hate an exercise because it's difficult for you. Keep working on it, make it a strength, your body will adapt and get stronger and then you've achieved something you didn't think you could.
Make Exercise Fit Into You Life
Not the other way around! If you only have 30 minutes for a workout, that fine, see the point about and make them count! When you start working out because you think you "should" it's a slippery slope to not building a positive habit. Do what you can, when you can and please enjoy it, you're doing a great thing for your mind and body :)
You Don't Need A Gym
I work with all my clients in their own home. Most women and some men do not like the gym environment, I understand that. You don't need any fancy kit, just some time and energy to get moving! 5 body weight exercises, 3 times through with short rest might be the right way for you to workout. Save time and money and enjoy the buzz
Challenges
Set yourself 1 physical challenge to achieve each month. Maybe you've always wanted to do a full press up. Find a tutorial for beginners and practice 10 repetitions every day. You will be amazed how your body will get stronger and adapt and before you know it you've nailed your first Press Up/Pull Up/10 minute run.
All the best x
Educate Yourself
Whatever your goal, fitness, feeling more confident, enjoying wearing your clothes you need to do some research to at least get an idea of where to start. A quick google of the UK/Worlds most popular fitness trainers will lead you to at least find a few great exercises to get you started. You have to make fitness your new hobby, so learn, learn and learn some more.
Form over Flogging
When you have found those exercises you want to master, ensure you fully understand how to hold yourself or move. It's also critical you understand which parts of the body you are working and what it should feel like. Core exercises should not hurt your back, in fact no exercise should hurt your back!
Your Uniqueness
It's important that you don't do exercise which aggravates and current or past injury area. So, if you know your knees hurt when you do lunges, watch videos with trainers who have been in the job for a long time and then watch yourself as you do them. I know people don't like looking at themselves in the mirror but you have to know what you are doing to prevent that old injury flaring up.
Set A Realistic Goal and mini goals
It's fine if you want to run a marathon but along the way we need some smaller achievable milestones to take us there. Whatever you dream of achieving it's important to spend a little time planning how you are going to get there. Ask a friend or a trainer in your gym or club for some guidance, a sense check will make a huge difference in attaining your goal.
Accountability
The aspect of having a personal trainer that most people want/need, initially. Tell friends/family, join an online support group. The more you tell people the more it can help you to be consistent with your plan.
Be Time Efficient
If you have limited time to workout then make sure the time you are working out is well spent. Be firm with the rest period between exercises! If it's only meant to be 30 seconds, get cracking and do your best when the rest period is over. It's fine to stop in the middle of the exercise if you are struggling, take a few deep breaths and carry on. But keep the rest period strict!
Nutrition
Okay so right now this is a minefield. There are a lot of terrible faddy diets and hocus pocus around. It's pretty daunting I know. Eat as much real food as possible and limit the stuff you know you really want to take a bit more control with. Martin MacDonald is the "only" nutrition advisor I follow on any social media. Evidence base, funny and churns out so much awesome free content it is unreal. Do yourself a huge favour, follow him and educate yourself. @martinnutrition on Instagram
Mental Health
Exercise isn't just a physical thing. If you have a diagnosis or you know someone who has, I encourage you to try something as gentle as a 10 minute walk each day. You don't have to be flogging yourself in a gym or outside to feel real positive benefits from moving more x
Talking Therapy
Tell a trusted friend or family member if you are having a difficult time getting started or continuing with your goals. You can't underestimate the power of sharing your difficulties and allowing those close to you to support and help you.
Consistency
I know I bang on about this in every post but it's because it's the number one way to achieve pretty much anything. It doesn't have to be hours a day (and that's usually a recipe for a short lived exercise journey) You need to build a sustainable plan of exercise/nutrition that you can stick to long enough to achieve your goal or to form a lovely new habit that's just an every day part of life.
Don't Do Exercises You Hate!
I don't make my client do anything they "hate" there is just no point. The most important aspect of exercise is enjoyment so find an alternative exercise that you do enjoy. If you hate an exercise because it's difficult for you. Keep working on it, make it a strength, your body will adapt and get stronger and then you've achieved something you didn't think you could.
Not the other way around! If you only have 30 minutes for a workout, that fine, see the point about and make them count! When you start working out because you think you "should" it's a slippery slope to not building a positive habit. Do what you can, when you can and please enjoy it, you're doing a great thing for your mind and body :)
You Don't Need A Gym
I work with all my clients in their own home. Most women and some men do not like the gym environment, I understand that. You don't need any fancy kit, just some time and energy to get moving! 5 body weight exercises, 3 times through with short rest might be the right way for you to workout. Save time and money and enjoy the buzz
Set yourself 1 physical challenge to achieve each month. Maybe you've always wanted to do a full press up. Find a tutorial for beginners and practice 10 repetitions every day. You will be amazed how your body will get stronger and adapt and before you know it you've nailed your first Press Up/Pull Up/10 minute run.
All the best x
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