Get-Go Personal Training

21/10/2024

02/10/2024

Those who follow me might have noticed that I am currently on a long-term motorhome trip around Spain and Portugal. Even though I have been having a good time and my step count is higher than ever, I have not been able to do any weight training in the last 3 weeks. I have done a few suspension training workouts, some runs and lots of Pilates but my ‘God, I am not lifting!’ 😱anxiety is starting to set in.
I am worried about the loss of progress in my strength and muscle mass. Also, a worry about my disrupted routine is constantly on my mind. I am having body image concerns and all photos seem to prove to me that I am gaining weight. I am also feeling incredibly guilty for taking this time off my normally very disciplined and organised life. 😱
To many, all this might seem a little excessive but if you are a person with a well-established fitness training routine, this should be familiar.
Would you be worried like me or would you just go with the flow of motorhome adventure vibe? Let me know in the comments 👇

04/07/2024

Everyone knows that diets that are high in fat are bad for our health but how do we make the right choices when we are eating out? Most restaurants nowadays provide calorie info on the menus but only a few of them split this info into carbs, fats and protein content.

A meal is considered high in fat if more than 35% of its calories come from fat. Easy to say but what does it mean?

If you are good at maths, you could easily determine that if the meal you fancy is 600cal for example, then it is high in fat if 35% of its calories, i.e. 210cal, come from fat. I bet some of you have already zoned out as math confuses most people. As a former finance analyst, I love my numbers…

So, what should we be looking out for when eating out?

Beware of High-Fat Ingredients: Dishes known to be high in fat include fatty meats (lamb, beef and pork), full-fat dairy products like cream or butter. If your meal contains these ingredients, it's likely to be high in fat.

Look out for Cooking Methods: Cooking methods like grilling, baking, steaming, or broiling typically use less fat compared to frying or sautéing in oil or butter. Meals prepared using high-fat cooking methods are more likely to be high in fat.

Choose healthier options on the menu: Go through the options on the menu and go for the most nutritionally balanced dishes. Choose good source of protein like chicken, turkey or fish (all of these are lower in fat content), healthy carbs like baked potato, rice or pasta. These are usually boiled or baked, so fat content is low. Try to avoid sauces as these are often prepared using butter or cream. Always order freshly cooked vegetables to accompany your meal as they contain lots of vitamins and fibre that are very good for us.

01/07/2024

Exercising regularly in your 50s can provide numerous benefits for women, contributing to both physical and mental well-being. Here are five key benefits:

Maintaining Muscle Mass and Strength:
As women age, they naturally lose muscle mass and strength, a process known as sarcopenia. Regular resistance training and weight-bearing exercises help counteract this by building and maintaining muscle mass, which is crucial for daily activities and overall physical health.
Bone Health:
Exercise, particularly strength-training activities, helps maintain bone density, reducing the risk of osteoporosis and fractures. This is especially important for postmenopausal women, who are at increased risk of bone density loss.
Improved Cardiovascular Health:
Regular aerobic exercise, such as walking, jogging, or swimming, improves cardiovascular health by strengthening the heart, lowering blood pressure, and improving circulation. This reduces the risk of heart disease, which is a leading health concern for women over 50.
Enhanced Mobility and Flexibility:
Engaging in activities like yoga, Pilates, or stretching exercises improves flexibility, balance, and coordination. This not only enhances overall mobility but also reduces the risk of falls and related injuries, which can become more common with age.
Mental Health Benefits:
Exercise has been shown to have significant mental health benefits, including reducing symptoms of depression and anxiety, improving mood, and boosting overall cognitive function. Physical activity promotes the release of endorphins, which are natural mood lifters, and can also improve sleep quality, leading to better mental well-being.
Incorporating a balanced exercise routine that includes strength training, aerobic activities, and flexibility exercises can help women in their 50s stay strong, healthy, and mentally sharp.

19/06/2024

I am at Royal Ascot today. We come every year to enjoy the races. Beautiful horses, Royal Procession, gorgeous outfits - all of this adds to the wonderful atmosphere.
I would not be a fitness professional if I didn’t mention that horse riding is not only an extremely thrilling experience but also a sport that requires strength, stability, coordination and balance. Good core strength is a must for riding. It is also essential to strength train the rest of the body to be in sync with a powerful animal to optimise your performance as a team.
Pilates sessions and strength training can certainly help to achieve desired levels of fitness to help you improve your game whether you are a horse rider or not.
Contact me for advice of what exercises can help you the most.