Packed Lunch Ideas for September and back to Routines!

Read on if you’re in need a bit of packed lunch inspo. Lunch on the go doesn’t always have to be the tried and trusted sandwich-crisps-and-a-snack meal deal. Below are a few boxes of my own that I’ve prepped and eaten in the past which have stood the travel pretty well.

I prefer to thing along the lines of a buddha bowl to help me get a little more creative. You can make two or three for the week ahead (any more than that and day four might be a little less appetizing)

Things you can include if you need inspiration, it’s nice to pick from each section:

• Carbs / grains - couscous, lentils, wild rice, wholegrain pasta, chickpeas, split peas, kidney beans, butterbeans, pitta bread, quinoa, bulgur, rice noodles

• Protein / main - Salmon, chicken breast, tinned tuna, hard boiled egg, omlette, prawns, cheese like halloumi, feta or mozerella, falafel, tofu, plant based protein, samosas, pakora

• Veg & Salad - asparagaus, brocolli, green beans, soya beans, grated carrot, tomatoes, lettuce, roast peppers, aubergines, spring onions, sweetcorn

• Extras - houmus, guacamole, sunflower seeds, nuts, tzatsiki, greek yogurt, salad dressing (use a mini pot to prevent sogginess), dips, herbs

A cute lunchbox can also help with motivation to prep. Can someone tell me why it’s so satisfying to fill a corner compartment with little things like blueberries or pistachio nuts? Or is that just me?

I have often cooked a couple of extra portions of the night before’s dinner, knowing I will take the leftovers to work the next day. This works especially well with lots of the above. What’s your favourite go to packed lunch?

3 Reasons to Exercise Outdoors

2020 has been the year to exercise outside! Covid 19, social distancing, gyms closing their doors and people wanting to stay fit mentally and physically through lockdowns has made exercising outside the number one choice for many. If you haven’t tried it yet, ( what HAVE you been doing through lockdown??) then here are three very good reasons that may persuade you to give it a go.

1. For your mental health! Exercising outdoors is one of the best things you can do to improves your mental health. Fresh air and open space has been shown to improve mental health far better than indoor workouts. Get out in the elements, soak up the endorphins! There is nothing quite like being in nature to make you feel grounded, needed more than ever at the moment.

2. Outside is a safe space! Outdoor space is pretty much unlimited. You can easily social distance , you are safer from virus transmission outdoors. You are never going to feel claustrophobic or unhygenic as you might in the gym. You also have the added benefits of beautiful views and scenery to train in, especially in and around Medway, Broomhill Park, Rochester Esplanade. Being aware of the changing seasons, shifting light and different elements always adds something special.

3. Variety! Outdoor workouts don’t have to be limited to running or boot camp training. I have worked with clients successfully outdoors with barbells, dumbells and other strength training kit, yoga, pilates and TRX as well as the more traditional boot camp style and of course hiit, circuits or interval workouts. Find an experienced PT who can bring out yout strengths and build on your weaknesses, A good PT will keep you safe, strong, engaged and challenged.

Personal Training sessions, all in the great outdoors.

Outdoor Bodyweight Exercises For Quarantine

So....how's everybody been doing?

It's been a testing few weeks. Life has changed beyond anything we could've imagined a month ago. We're learning a completely new way of living and I never cease to be amazed at the adaptability of the human spirit. We're mostly doing OK.

Scheduling in a daily exercise session during lockdown helps us to keep a sense of routine, crucial for maintaining a sense of well being and stability, when everything else is so fluid and uncertain.

At the moment, we're still allowed to exercise outside, albeit alone (some countries have now stopped this completely). I urge you to get out and make the very most of every minute. Get your trainers on, get out the door whatever the weather, raise the heart rate a little (or a lot). Sweat. Clear your head.

It doesn't matter what your current fitness level is, what's important here is the endorphins from the cardio and some Vitamin D from the sunshine. I can't stress enough how much this will benefit your mental as well as physical heath. Many of us are busy caring for others right now, but we need to take proper care of ourselves in order to do this.

Here's a little compilation of body weight exercises that can be added into your current daily walk, run or even dog walk.

Choose a couple of these exercises to try, or use all of them like a circuit. You can also alternate each exercise or set with a run, hill sprint or stair climb. Try 5 or 10 reps of each exercise and build up to doing 3 sets of each.

1. Single Leg Split Squats (Push through the heel of the supporting leg to come back up)

2. Step Ups (Try a lower step if a bench feels to high)

3. Push Ups (Try doing these on the back of the bench if the seat feels too low)

4. Tricep Dips (Don't come down too low to avoid strain on the shoulder but keep elbows tucked in neatly)

5. Single Leg Hip Thrust (Keep heel of supporting leg pushing down into the ground and don't arch the back, hinge from the hip)

6. Mountain Climbers

7. Step Jumps to finish

Let me know if you try any of these. What else have you been doing to keep your physical and mental strength up?

Six Reasons to Use a Home Mobile Personal Trainer in Medway

Did you know that some personal trainers can come and work with you in the comfort of your own home? Most people think they can only get trained properly if they come to a gym, full of the latest equipment and machines. This is just not true. I have trained some of my most successful clients with the most simple kit used creatively and effectively in the privacy of their own home.

A mobile personal trainer in Medway will bring all the necessary equipment to you. A fully effective workout programme can be created for home visits using things like dumbells, kettlebells, TRX, resistance bands, boxing kit etc. A good PT will know how to maximise the potential of each piece of kit to train you professionally and effectively in the comfort of your own home, garden or even local park.

You can train one to one with a personal trainer outdoors too. Medway has some beautiful outdoor spaces to train - Rochester Esplanade & Castle Gardens, Broomhill Park in Strood, Rochester Riverside, Gillingham Riverside Country Park and lots more in Chatham, Higham, Cliffe, Hoo and the surrounding villages.

Here are six reasons why you might want to consider working with a mobile personal trainer at home in Medway.

1. Personal training at home is completely private. Many people simply aren’t able (or just don’t want) to face a gym environment. You may feel it’s overcrowded, noisy, intimidating or that you won’t know how to use the equipment. Training with a personal trainer in your own home in Medway means there is no need to feel self conscious or worry about other people watching or judging you.

2. You don’t have to worry about childcare. There’s no need to worry about who will take care of your little ones. You can train completely effectively while the children are safely close by, so there’s no need to organise childcare at extra cost, time and effort. It’s a great solution for school holidays too.

3. It’s a non-negotiable appointment. If you struggle with motivation, this is important! Your mobile personal trainer will be there, rain or shine for accountability, motivation and guidance.

4. Your Home, Your Rules. You’re in charge here so do what makes you feel comfortable - choose your own music, wear whatever you like, shower in your own bathroom afterwards. You are in control when you train with a personal trainer at home in Medway.

5. No more excuses. With an in-home mobile personal trainer there are no excuses! There’s no need to travel across the Medway Towns, no sitting in traffic, no public transport, you don’t have to find a parking space or face the bad weather. You are far less likely to call in and miss a session when these obstacles are removed, increasing your chances of success!

6. Build Confidence and Learn New Tricks. Always wanted to master a headstand, side plank rotation or particular yoga posture but never had the confidence to try in the gym? Having your own in-home personal trainer can give you the confidence and guidance to master these tricks in private!

Having your own mobile personal trainer at home in Medway is a great option for total convenience, motivation, building self confidence and hitting those goals. Drop me a message if you’d like to see how it could work for you.

Things You Should Know Before You Hire A Personal Trainer

So you’ve decided to invest in a personal trainer. Fantastic! You want to work with someone who knows their stuff naturally, but to find the best fitness professionals out there, it takes more than a quick search on Google. It can feel daunting. How can you find the best match for you?

Make no mistake, the fitness trainer market is a saturated one. Professional standards, experience and training methods vary enormously. Choosing the right person for you will be the difference between your success or failure. You’re making an investment in your health and fitness so it’s important that you get the right match or you could find you are wasting your time and your money.

First off, really think about what you’re looking for. Would you work better with a female or male personal trainer? Someone younger or a bit older? Are you completely new to fitness, do you need to lose some weight or learn some basics? Have you been going to the gym for years but have lost motivation? Maybe you’ve had back pain or other injuries and need someone with the experience to help improve your mobility, strength and flexibilty?

Consider where you will be most comfortable working out. A well equipped gym environment can provide great motivation as well as lots of opportunites for variety in your workouts. It’s not always as hectic and crowded as people imagine. Yes, evenings get busy, but daytimes are usually quiet and an enjoyable time to workout. It will need to be as convenient as possible for you to get to - so choose a location near your home or work. There are several good ones in Medway, The Gym in Strood, near Rochester, Kent where I am based is bright, clean and well equipped with easy parking. If you’d like to workout at home, you will need a mobile personal trainer who can bring all the equipment to your home or outdooor location as well as keep you interested and motivated with each session.

Google or Facebook recommendations can throw up hundreds of trainer websites and profiles. You’ll find after a quick browse that the quality and trainer styles varies enormously. Have a look at a few profiles and bookmark any that stand out to you. Social media can also be good way to get a feel for someone’s personality and style. Have a look at their pages on Facebook or Instagram. Can you get a feel for their own lifestyle? What they eat, how they train, what they’re interested in and what they do in their spare time?

Can you feel confident that their influence will translate into your success? How do they look after themselves? Do they have a healthy attitude to life, exercise and diet? Are they in good physical and mental shape themselves and do they actually practice what they preach?

Check out each trainer’s professional qualifications, client feedback and professional experience. Book a consultation with a couple that you are drawn to. Trainers should offer this service free of charge and they should use this consultation to find out lots about you and what you’re hoping to achieve.

When you meet up, expect a good PT to ask you A LOT of questions - about your diet, current training, lifestyle and so on. Also use this time to ask them questions about how they work and what will be involved when working with them. Don’t be afraid to pick their brains, ask for advice and their opinions on things you are unsure about. At the end of the consultation, you should walk out feeling motivated and inspired. If you don’t feel positive at this stage, how will you feel after a few weeks of working together?

In a nutshell, the three most important things to look for are:

Are they experienced? A newly qualified trainer will be fine if you are just looking for a ‘gym babysitter’ to show you around the machines but if you’re serious about physical achievement and progression, check out your trainer’s experience in areas that interest you.

Are they qualified and insured? Look for at least Level 3 Qualification in Personal Training. Ideally they should also have a few shorter CPD (continued professional development) in more specialised areas too.

And last, but by no means at all least, do you actually like them as a person? This might not sound so important but remember, you’ll be spending a lot of time together. A good rapport with your trainer is right up there if you are going to succeed and stick with it. You have to trust them, feel happy and relaxed around them and feel confident that they will be getting the best out of you. If you feel in any way intimidated, bored, hopeless, demotivated or irritated, don’t be afraid to politely call time on your PT and move on.

Here’s wishing you every success this year, whatever you want to achieve. You can do this.