Getting Back to the Gym!

 

Having been part of the fitness world for almost 30 years, it’s always interesting to me to watch its predictability - summer rolls around and gyms all around the country fall quiet.

 

Training takes a back seat to lazy BBQ’s and casual family gatherings. Healthy eating also falls by the wayside as we loosen the reins and ‘indulge’ in summer foods and drinks.

 

Then September comes around, and we notice how far we’ve slipped. So we commit to getting back on track ASAP. But sometimes starting back into a health regime can seem like an overwhelming task. So how do we chunk it all down into a workable routine, one that will get us back on track? Here are six changes you can make to get yourself back on track TODAY!

 

1. Be consistent: Make an appointment with yourself to exercise, and ensure it’s the same time of day and same days of the week. For example, commit to training Monday, Wednesday, and Friday from 9 to 10 am. If you create a solid schedule, you’re more likely to stick with it. And don’t waiver from this schedule, unless absolutely necessary.  (PS: A hair appointment should not usurp your exercise time – make that hair appointment around your training! Get in the habit of putting you FIRST!).

 

2. Choose a program and stick with it. What do you like? Pilates? Weight training? Cycling classes? Whatever you do, do it 3-5 times a week, 30 minutes or more. And don’t do something different every day of the week, or you’ll run into frustration and lack of gains. The ‘more’ is better’ camp is not always the best approach when it comes to fitness. The body loves a certain amount of consistency, both in exercise type and time.

 

3. Up the Ante: Don’t be afraid to push it, but give yourself six to ten solid weeks of training before you do so. Remember, it takes only a few weeks to start losing your muscle and cardio benefits, so likely you’ve slipped in these departments over the summer. But you can gain it back fast, just don’t do it all at once!

 

4. Do Your Cardio: Commit to doing your cardio 3-5 times a week, either high intensity, shorter bursts of 10-15 minutes, where your heart rate goes above 150 beats per minute, or do longer, slower bouts of cardio for 20 minutes or more. Either way, cardio should not be overlooked.

 

5. Stretch it out: Ah yes, how many times have we neglected to stretch? ‘Just do it’, as the famous tag line says. As you get older, you’ll be thankful you did! Trust me on this one!

 

6. Get back on the clean eating bandwagon: If you’ve over-indulged in the summertime, cut back now. Here are some simple rules:

 

1) Start by cutting out white, refined carbs (breads, pasta, crackers, ships).

2) Don’t eat after 6:30 at night..

3) Up your water (1-2 litres a day).

4) Eat some live foods at every meal.

5) Don’t forget to start your day with protein every a.m., 20 grams minimum. Try a whey protein shake. They’re highly digestible, fast and easy.

 

 

www.mccoyfitness.ca