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5 Tips to Pay Attention to When Exercising in the Gym #5TTT

5 Tips to Pay Attention to When Exercising in the Gym #5TTT

The best reward you could ever give your body is a few minutes of exercise every day. It is not only healthy but also quite refreshing when you eventually get a grip of It. However, It is not just about body exercises and lifting weights. You need to pay attention to some things for an effective and safe workout in the gym.

Let’s take a look at 5 valuable tips you need to focus on when exercising in the gym;

1. Pay attention to your breathing

Most gym trainers will tell you to breathe, but they may not necessarily show you how. “Breath normally.” It may not be that helpful as you do not notice you are breathing correctly until there is a change. One common mistake most of us have made severally is holding our breaths. You need to remember that each breath of oxygen is critical for the body’s performance. A CXSBands apple sports watch would come in handy to help you track your breathing and heart rate, among other body functions.

It is fundamental to stay aware and train your breathing while in the gym. Essentially, your breathing should remain synchronous with the rest of your body. This means you should breathe from your diaphragm. The easiest way to ensure that you are breathing right is by placing your hand on your belly. Ideally, as you inhale, your tummy should expand and contract as you exhale. With that in check, ensure that you control your breathing throughout all your exercises. Breath control involves breathing through the nose for the most part and through the mouth whenever you are trying to regulate the breathing rate.

2. Maintain the right posture

A lousy posture may defeat every reason for going to the gym, leading to ineffective exercising or even injury. It could potentially wear or even tear on your ligaments, causing more harm than good. Ensure that you fix your posture appropriately. On the other hand, good posture improves the body’s functionality, minimizing muscle strain that could result in injury. Therefore, it is critical to adjust your form with a change in the exercise or weights to avoid being sidelined.

However, before you get into any workout, be sensitive to your body and be mindful of how you feel. Along with that, take the time to learn the correct alignment of your body, as It will help you adjust accordingly. Take note that any pain during an exercise could be a red flag indicating wrong form or posture.

 

gym

3. Be comfortable

Whether It is clothes, shoes, or other workout accessories, you need to stay comfortable. When It comes …

WHEN THE SEASONS CHANGE #5TTT

WHEN THE SEASONS CHANGE #5TTT

Hi all,

The world is changing seasons. Whether you are like me and transitioning into winter or you are in the northern hemisphere transitioning into summer, we are all making a ‘change’.

These changes, even though they happen year in and out, still take a toll on our physical and mental health. I know for sure that heading into winter, right now I feel more tired, sluggish and less like the energetic me!

So how can we help ourselves transition smoothly? What can we do to give our mind and body what it needs to start the new season with a bang? Check out my 5 top tips below for when the seasons change.

Find a routine

Especially during the start of the transition, keeping a routine will be key to maintaining all the good habits you had from the season previous. Now when I get up it’s pitch black outside – but I still stick to my same wake up time and this makes it easy for my body to work out when I have had enough sleep and it’s time to rise. Same goes for the summer folks – it may be easier to stay up later because it’s lighter outside but stick to your bedtime and it will know when you need to sleep.

Keep moving

Who wants to go outside and move when it’s wet and cold outside? Who wants to move when you break into a sweat as soon as you step outdoors? Whether it be hot or cold for you right now it is going to be a struggle. But we all know that keeping our bodies moving and grooving is going to keep that blood flow pumping and help us stay energised. Too cold? You will warm up soon enough. Too hot? Maybe you take your workout indoors at this time of year. Figure out what you need to do to keep your body moving.

Choose foods in season

Seasonal foods are the healthiest foods for a reason. They are at their prime, aka full of their biggest nutrient bang, and are full of the energy you need right now. Unsure what is in season? Usually it’s the produce that is on offer/special at the supermarket. In season = in abundance. A win for your body and a win for your pocket!

What are you missing?

This is a great opportunity to assess your body to see if it is lacking anywhere. If it is winter, maybe you need to check in with yourself to see if you are getting enough vitamin D. I also like to have on hand access to blankets …

WHAT TO DO WHEN YOU FEEL LIKE YOUR WHOLE WORLD IS CRASHING DOWN AROUND YOU #5TTT

WHAT TO DO WHEN YOU FEEL LIKE YOUR WHOLE WORLD IS CRASHING DOWN AROUND YOU #5TTT

Hi all,

Phew these past few weeks have been tough.

It started when I pulled an intercostal muscle in my left rib. I could still move around and could still train, but everything had to be modified and it wasn’t much fun. Then I pulled another muscle in my lower abdomen. Two areas were now giving me pain. I rested, took anti inflammatories, iced and rested some more.

The week before the first Open announcement I was feeling back on track. I started lifting overhead again, easing back into other movements and felt good. Then last week I was struck down with a virus.

A full blown nasty piece of work. My torso, arms and upper legs are covered in a rash (my bodies way of dealing with the virus), I was stuck indoors for days and had to keep the air con on full blast due to the heat outside.

David had to work, my family live on the other side of the world and I felt alone. For the first time in a long while I felt like everything was crashing down on top of me.

But here I am, a new week and feeling so much better. Over the past few days I realised that these instances occur all the time with everyone, regardless of circumstance. Illness, stress, relationship issues, financial troubles, I could go on and on. We can’t stop these things from happening, but what we can do is control the way we react to them.

So for this weeks ‘5 Top Tips on a Tuesday’ we will take a look at what to do when you feel like your world is crashing down around you.

Stop a moment. Take a big deep breath in and a long one out. Take a few more moments to stay still. Find a sense of calm. Once you are in this calm, then reflect on what is going on around you. How does it truly make you feel? Check in with your emotions, thoughts and feelings, not your actions.

Have a pity party

Now you have established how you feel, give yourself permission to truly feel those feelings. It’s going to be a tough time and I guarantee there will probably be tears but in allowing yourself to truly feel you will therefore be able to grow. You are not denying yourself anymore the ability to feel. Embrace the suck, just for a little while. Talk to someone and let it all out if need be. Just use it as a release to then move on.

Figure out what you need

What do you need to do to …

GRATITUDE. IT’S NOT A BUZZWORD… #5TTT

GRATITUDE. IT’S NOT A BUZZWORD… #5TTT

Hi all,

I’m sure you have heard the word gratitude being thrown into every conversation at the moment. Being thankful and grateful… or the word I hear associated with gratitude most often, especially online, #blessed.

Call it what you will. Use it in any way you will. But the art of gratitude has been with us as human beings for a long time, and long may it continue.

I, for one, am very happy that more and more people are being introduced to the concept of gratitude but like many other things out there, we had the ability and awareness all along. Maybe for some we just need a little nudge or a way to gain some clarity.

For this weeks 5 top tips on a Tuesday I want to discuss with you the ways in which you can bring gratitude into your own life… and more importantly how!

A practice

No matter how you want to bring gratitude into your life please be aware that it is a practice. Start small and develop it into a habit and you will see more happiness in your life. Gratitude journals are all the rage right now where you list what you are grateful for on a daily/ weekly basis but sometimes I think that can be too overwhelming and too easy to eventually forget about. For me, I like lying in bed at night and listing what the ‘peak’ of my day was and something I ‘loved’ from my day. We do it every night before we go to sleep and it always makes me sleep with a smile. Try making it a habit with your partner or children or maybe it could be something to talk about at the dinner table each night!

It is not about ignoring the bad

It’s a real misconception that gratitude practice is about ignoring the bad or stressful situations that are going on in your life. Gratitude wont take them away, but it may help lighten the load on your mind. There will always be stress, speed and manic times in our lives, gratitude practice is about seeing the light in your tunnel. Pulling your joy to the forefront.

Seeing the beauty in our world

For me, gratitude also comes in the form of taking in my surroundings. Yesterday I felt grateful for the warm sun on a chilly day and the crunchy leaves that coat the pavement leaving me very entertained. Gratitude can come in the form of simply being thankful for the world that surrounds us. Sometimes it can be more grounding to focus on this side of the gratitude sphere.

Realising

PICK YOUR BATTLES #5TTT

PICK YOUR BATTLES #5TTT

Hi all,

Are you tired of feeling like you have to fight all the time? Maybe your life feels like one constant battle. Maybe you feel like it’s one battle after the next after the next…

We live in stressful times – sometimes its external stress, sometimes it’s the stress we impose upon ourselves to be more, do more. Work, home, family, Instagram… fight, fight, fight. Aren’t you exhausted? I know I am.

So for this weeks 5 top tips I want to get you thinking about how we can all pick our battles in life. Battles are inevitable, but how they appear in our lives and how we react to them really is the key.

PICK YOUR BATTLES

Remember, life should be easy

It may sound obvious but sometimes I think we really do forget this point. The purpose of life isn’t to be hard, full of pressures and constant battles. It should be easy, fun and happy. If you can’t make your battles disappear then try introducing a new habit/ routine into your life to do something you enjoy. Taking a walk, reading a book, a long soak in the bath.

Priorities

Figure out your priorities. What do you really want to focus on? What demands your attention and deserves your attention? What battles are worth fighting? What is worth your time, energy, drive and, sometimes a part of your soul? (Or it sure feels like it anyway!). Fighting for equal pay at work = a battle worth fighting for. Trying to get your kids to pick up their socks and allowing it to drive you insane = not worth it.

Seek clarity

Are you fighting? Is it really a battle? Are you the only one in your team that feels this way? Battles can be surrounded by so much confusion, how do we really feel? In order to work this out you need to focus on gaining clarity. Make sleep a priority so that your mind can process the information and break it down into the necessary and unnecessary. Take some time to walk or meditate. Allow yourself to slow down during the madness so that you can really take stock of what is going on. Maybe you do need to be a warrior for a while – take care of yourself so that you are in the best head space to fight.

Sometimes the right thing to do is give in

You win some, you lose some, right? Well you need to let this be your mantra. If it’s not worth fighting then it’s perfectly fine to give in. You are not a loser! You are not weak! You …

DOES EVERYTHING HAVE TO BE JUSTIFIED? #5TTT

DOES EVERYTHING HAVE TO BE JUSTIFIED? #5TTT

Hi all,

Why. Why have you made that choice? Why should you make that choice? The word why shrouds our day, every single moment.

Our brains help us to make the correct choices, those instant decisions like ‘don’t cross the road right now, there are cars coming’. It has already downloaded and rationalised the ‘why’, we don’t question it, we don’t think about it.

The world as a whole is a collection of justifications. Everyone needs a reason to do everything. But do we? Should our personal lives, our distinct choices have to be completely justified?

DOES EVERYTHING HAVE TO BE JUSTIFIED

Does every choice we make in life have to be justified?

As always with my 5 top tips on a Tuesday, I have broken down this topic into different areas with various questions to ask yourself. Reflect on how you make your choices and have your own inner debate!

Lack of action

Are we simply frightened to take action? Does the need for a reason mean we don’t actually have to take a leap, try something new, make a different choice. Do we use justifications to stop us from even trying?

Validation of your ‘why’ by others

Right now the question of why will most likely come from someone else. Sometimes you don’t even need a why within yourself to make a choice, it just feels right. Then when you talk to someone else they ask you why, making you doubt/ justify why you made the choice in the first place. Because you want to (or don’t want to in some cases) is enough. Because you say so is enough. If you make a personal choice that only affects you then you need to let that be enough.

Stepping away from spontaneity

For me, why always stops me from being spontaneous. It makes me question every decision I make too much. I never question others or their choices, simply my own, in my head, that niggling voice that makes you go stop. Maybe next time I think ‘screw it, I will just make nachos for dinner’, I should listen to that instant gut choice – I don’t need a why.

When is your gut and head not enough?

Sometimes we need to work things out. Sometimes we need to know why. Sometimes we need to discuss this with others to prevent us from going mad. But have you worked out those areas in life where your head and gut decision is not enough? Where you need your justifications validated by others? It may be at work, it might be decisions regarding your children, but knowing where your boundaries are will help keep things clear.…