Strong + Flexy at Get Fit and Fly

21/01/2021

07/01/2021

02/01/2021

What is your flexibility focus this year?

Whatever it is, let us help you! 🥳

30/12/2020

Our extended online timetable is back from the 4th of January!
Available to book now on the system.

https://goteamup.com/p/440168-get-fit-and-fly/

Pole Tricks - Int level class, all welcome, variations will be given. Pole needed.

Full Body Flow - Mobility and Flexibility class

Pole Conditioning - Use those pole muscles and get a good workout in. Pole needed.

Pole Choreo - Learn a full pole flow sequence.

Small Group PT - group session for our PT members only

Full Body Strength - Bodyweight workout at home

Half Hour Hiit - A super sweaty half hour with our newest instructor Pam

Splits - Hip focused mobility and flexibility class which will maintain or progress front/side splits

Handstand Prep - Get ready to be upside down! Focus on straight arm strength, shoulder strength and mobility and balance

16/12/2020

Got New Year flexibility goals?

Our online flexibility coaching creates a supportive structure for you to work on your flexibility goals in your own time. Perfect whether you are new to training or feel like you’ve tried everything and have hit a plateau.

It’s been a year for online coaching and it has given us the chance to develop our services to bring quality coaching to many new faces across the land! This is the first time the program has been advertised as we have been so busy with word of mouth recommendations from people who already know what we do. If you would like to sign up pop an email to [email protected] or send us a message.

01/12/2020

Mindset Matters

Last week I wrote about journalling and how it can help us see the bigger picture in our training journey. It can help us understand what’s is working, what’s not working and why we might be feeling fatigued or help us celebrate the wins we didn’t even know we had!

This week I want to talk about mindset, specifically the ‘all or nothing’ attitude it is easy to adopt in our lifestyle, particularly if you are super passionate about what you are doing.

Recently I had a great conversation with one of our personal training clients who admits she is guilty of this herself. When training and lifestyle choices are going great she is on a massive high and loving life, feeling amazing and generally kicking ass. But when training isn’t going great and other commitments in life take over, the high disappears and the low creeps in. The low comes with the sense that if the whole lifestyle can’t run in harmony then none of the good habits can happen. The idea that if we’re not eating well there is no point training and vice versa.

It can be easy to let a bad workout ruin our high, ruin our streak of achievements and habit stacking. This is where journalling and reflection comes in to play and we can look back at what we have trained over the past few weeks. Is it time for a less intense training week? Do I need to increase protein intake? Are my sleep habits as good as they could be? What stress has come into play this week? It can also be a chance to reflect on our achievements over the past few months or so and look back at how we may have progressed towards our goals. Look at what is going well and realise this is a small blip in the overall progress we are making or maintaining.

25/11/2020

We would like you to join us in congratulating Pam on passing her gym instructors certification. We are excited to welcome her on to the coaching team after many years of attending classes and training sessions as a client of Get Fit and Fly and embodying the ethos of Strong and Flexy.

Pam has a huge passion for all things fitness and loves a challenge big or small. She is an encouraging, kind and friendly instructor with a thirst for knowledge and love of technique. She has recently started training some of our small group training members who are already excelling in the gym. We look forward to seeing you share your passion and knowledge with our members.

23/11/2020

Journalling

Journalling your health and fitness is a great way to promote good habits, spot less useful habits and notice patterns.

We are all aware of fitness tracking apps like Fitbit, Strava and My Fitness Pal to name a few, They can be great ways of keeping a track of your exercise and activity levels or your own nutrition. but do they take in to account anything else that might be holding you back?

Journalling can be as simple or as complex as you would like to make it. The idea is to keep a track of your day to day well being. Things to keep a note of include

-Training/ Exercise that day
-Daily activity level eg work/ chores/ leisure activity
-Mood and Stress Levels
-Injuries or DOMS
-Water intake
-Sleep
-Nutrition
-Cycle tracking

You can utilise this information to prioritise what your body might need that week, for example if you are taking many days to recover it may be time for a lower intensity week to give your body time to heal. You might notice stress levels have been at a high for a prolonged period meaning you need to prioritise something to improve your mood. It can also be a useful way to understand why feel like you might be stuck in a plateau or not making the progress towards a certain goal.

Journalling helps us be conscious of our choices day to day and can also be a great way to create useful habits. The act of sitting down for 5 minutes to journal can also be a tricky habit to get stuck into, try pairing it with something else you know you do every single day. For example having your notebook sitting next to the kettle or your bedside table and commit to writing whilst you are waiting for a cup of tea or before turning off the light.
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19/11/2020

How do you recover between sessions?

Going all out in your workouts every single day and wearing your DOMS like a badge of honour can run you into issues, it is a great way of increasing your risk of injury, burning out and can ultimately hinder your progress.

Active recovery involves performing low intensity exercise between session to allow your muscles to recover, repair and grow. By gently moving your body you are increasing the blood flow and aiding the recovery process. It is a great way to reduce muscle soreness and actic acid build up, increase your NEAT and eliminate toxins. Depending on your choice of movement you can also benefit from a great mood boost too!

What counts as active recovery?
- A good walk. Alone/ friends/ dog / podcast
- Gentle movement/mobility session
- Stretching with a focus on breathing -Belly/Slow/Nose breathing
- Restorative yoga
- A swim

For all of these try to stay under 50% of your max effort.

Other ways to recover
- Cold water therapy. I’m a huge fan of getting in cold water in the wild BUT you can also reap the benefits from sticking your shower all the way to cold before you get out!
- Grounding. Just be outside with your feet on the ground and suck up the goodness.
- Meditation.
- Curling up in a cosy ball with dog/cat/person and drink of choice (maybe do this after the active part of your recovery ;) )

18/11/2020

This week I had a brilliant conversation with a group personal training client,Rona, about her light bulb moment and her relationship with exercise. This is a lady who had previously scoffed at her friend for working with a personal trainer and had never thought about exercising where the main intention was not to just lose weight and be smaller.

She spoke about how something shifted in the past year or so. She started to enjoy feeling strong and began understanding what her body was capable of. It started to be about lifting heavier weights and moving better, finding new moves to learn rather than changing how she looked. Added benefits include a realisation that the various joint issues that had been suffered previously had not been an issue over the time we had been training together.

We also talked about the amount of brain space that gets freed up when we start accepting ourselves. We can quiet the negative voices telling us how disgusting we are, we can stop plotting all the ways to eat less, use more energy, cover up whatever body part and other destructive things that come with that mind set.

The support of working alongside a group of other women all with their own strengths and battles has been a huge part of what helped her stick with it. Seeing others enjoy what they do and be encouraged by their journey. Reassurance that the world is not judging you but collectively working on our own issues.

This is the impact I aim for and to hear it come unprompted directly from a client is the best feedback I can get.