5 Tips to Stay Motivated With Training

It is one thing to get started with your personal training. It is another to stay put long enough for you to start seeing results. In most cases, even the most dedicated individuals can run out of juice and typically need some help to keep going. If you find yourself struggling to be consistent during training, then you will find these tips to be very helpful.

Find a training group or partner

One of the best motivators of always showing up for training is aligning yourself with a group of people or an individual with the same goals as you. By doing this, you know that these people will count on you and on each other to show up for training. That makes it much easier for you to stay consistent. Furthermore, you want to save yourself the embarrassment of having to explain why you did not show up so you just show up.

Publicise the process

Being held accountable for something and knowing that there are people that are closely following your progress and constantly asking you how things are going might not sound too effective until you try it out. Sharing your training goals and experiences with family and friends is a great way to boost your morale. Not only do they commend you on how good you look or how great your training seems to be going but, the constant questions on if you still work-out will keep you on edge and keep you in training.

Make training more fun

Another great way to boost your morale during training would be to find something fun that makes you look forward to the next session. This can be something as simple as listening to music or running outdoors. Whatever it is, add it to your daily routine. It will help take away the seriousness from the training and improve on your commitment level.

Keep a journal

Most people do this but only in their mind. The journal does not have to be very complex and detail the entire process. If it is running for instance, you can note down the time it took for you to complete the distance and how your body reacted to it. Noting it down keeps a permanent record and helps you to take pride when you log better times. You will also notice that over time, your body responds more positively.

Start simple

One of the easiest ways to psych yourself out of training is by starting too hard that you wear yourself out. You only need to have a plan that meets your needs in the simplest way possible and, does not require you to make big sacrifices on your schedule to maintain the exercise. The internet can be a great resource if you’re looking for a some nice and simple workouts that offer great results then as you improve and you get more comfortable, you can gradually work yourself into a more demanding routine to keep it challenging and interesting.

As much as frequent physical training is good for your body, staying committed long enough to start experiencing the benefits that it has to offer can be a challenge. These tips will help you achieve that and more and help you find the fun in working out.

Benefits of Circuit Training? And Why You Should Start

With the need to lose weight and get physically fit rising, trainers are finding new ways of helping their clients fit workouts to their tight schedules and still get the results that they so desperately need. One of the ways that has been widely received and practised is circuit training. It is one of those workouts that you definitely need to try if you would like to get fast results while minimising on the amount of time that you spend at the gym. Here are some of the other reasons why you ought to consider circuit training.

Challenges your whole body

Unlike most exercises that work on certain aspects of your body and leave out others, circuit training is all inclusive. With the different stations, you’re able to work different parts of the body each at a time which offers you better and more comprehensive results.

Cardio and strength training

Other than working your entire body, you get to work on the air in your lungs. No more panting when you go up a flight of stairs or having to run around your kid around the house. You also get those lean muscles that you have always wanted and not have to double the amount of time you spend at the gym.

Boost your metabolism

Want to torch those extra calories? High-Intensity interval training is one of the best ways to do that. With circuit training, it is estimated that you burn more calories in 20 minutes than you would one hour on an elliptical trainer. Even better is the fact that your body will keep torching the calories over the next 48 hours which means you get to enjoy the perks long after you have stopped working out. You lose weight faster and get those lean muscles faster.

You don’t waste time

Having to wait your turn at the gym is one of the fastest ways to zone out of your routine. You need to keep your workout going at all times and pace levelled to help you achieve your goals. The best part about circuit training is that you don’t always have to go to the same workout machine. You can switch it out for another one and still get the same amazing results if not better. With circuit training, all of your time in the gym is spent productively and geared towards giving you results that you can actually feel and within a short time-frame start seeing as well.

Make workouts exciting

Going through the same routine day in and day out can be pretty boring. Because circuit training is very flexible, you can be able to explore other new ways of working out and different set ups so that every day, you have something new and your sessions are always different. It is a great morale booster and also a great way to keep everything challenging.

Circuit training is sweaty, fast-paced and calorie burning. It is a great way to keep training exciting and at the same time get the results that you so desperately want. With or without a personal trainer, you’re bound to get some very astonishing results if you can do everything right.

7 Reasons Why You Should Train in a Group?

Training groups and circuit training is becoming more popular by the day. Not only do they make training more fun and engaging but also tend to make members have a higher commitment rate. There is no doubt that you also need one. If you’re not sure if you should opt for a training group or if you even need one in the first place, here are seven reasons that might convince you otherwise.

  1. Less excuses and better morale

Training with friends or family can be a great morale booster. Not only do you cheer each other on and help to boost each other during the tough times of the workout, you also owe each and every one an explanation every time you miss training. To save yourself from that, you opt to come for training more frequently so you have better results.

  1. Training is more fun

By having more people in the program, you have more competition and more engagement which makes the experience more captivating and more fun. If training is fun, you always look forward to the next session and the workouts do not seem so hard since you’re always distracted and having so much fun.

  1. Better results

The best thing about being in a group is the competition. You will always try to outdo each other’s and in some instances, you will push each other to cover the extra mile. You get better results since you feed off each other’s morale and dedication. If you don’t have a trainer, you can rely on each other to check postures and make sure that you’re doing the right thing.

  1. Creativity

We all have had different experiences and with the different minds, you have different ways to engage and innovative ways to include different exercises. The different capacities of each of the member of the training group are used to the benefit of the entire group. You have different exercises and stretches from every member which can be very exciting and revolutionary.

  1. Accountability

You probably don’t like being accountable to anyone for your actions but in this case, it could be a great solution for you. Especially when you have a hard time staying committed to working out. With a small group, you’re all accountable to each other which fosters a better commitment since you don’t want to let everyone down.

  1. Cost efficiency

The cost of hiring a personal trainer can be crippling at times. But, they do come with their own benefits and that means that despite costing a handsome penny, there are plenty of benefits that come with trainer. By having a group, you split the bill amongst yourselves and the best part is, the trainer has better value for his time.

  1. Bonding

At first, you form a training group to help you stay focused on the goal. But, with the time that you spend together working out and motivating each other, you tend to build bonds that last and understand each other better.

As you can clearly see, there are plenty of benefits that come with forming a training group. They not only extend to helping you achieve your fitness goals but making training cheaper, fun and more binding.

Top 7 Places to Visit in Leicester

With a population of about 330,000, Leicester is the tenth largest city in the UK and of course home to Urban BodyFit Personal Trainers in Leicester. The most astounding fact is that it has the largest population of 19 year olds and under making it a youthful city and for the young at heart. Other than having a vibrant population, it also has plenty of things that you can do while here.

The national space center

This is as close as getting into space that you can get. Aboard a 42m high rocket, your dream to be an astronaut can finally be realized here. Other than the rocket tower, you also get a chance to see the space suits that have been used in the past. For the children, there is the Sir Patrick Moor’s Planetarium with more than enough wonders of the sky to keep any child glued.

Laserforce Leicester

With a largely young population, you expect the city to be filled with great sports where the strong willed and enthusiastic youngsters can go. The LaserForce is one of the best places for you to be. Here, the teens can choose to be either a hero or villain in space and you get the weaponry to go with your preferred look. Your kids will definitely love to come back to this very unique place.

Congo River Crazy Golf

Golfing is a great sport. The courses, however, tend to be boring and monotonous and can quickly make an otherwise great game boring. The Congo River crazy golf course is a cut above the rest and brings the fun and adventurous aspect to golf. Here, you will find tunnels, abandoned trucks and inclines and other very impressive innovations that you will give you the rush that you’re looking for in a fun evening of swinging clubs.

King Richard III Discovery Center

If you fancy your tour with plenty of education packed in, then you will find this to be a great place for you to be. The center was built where the remains of the Late King Richard III were found and that is just the beginning of your learning experiences. The center has three galleries each with a different theme. These are the Dynasty (all about the king’s life), Death (about the death of the king at the battle of Bosworth) and the discovery.

360 Play

Here is another great place for you and the kids to visit. It is built for inclusive family time and helps to get the minds of the children going. Not only will your child have fun while here but, they will also be very safe.

Jewry Wall Museum

With all the young blood in the city, you would think it would be a problem to find a historical archeological site. But this museum caters to all that and more. It helps you understand the lives and stories of the residents during the prehistoric era and the museum in itself is one of the greatest pieces of history that the city has to offer.

Abbey park

Getting close to nature can be hard in times when the environment is yelling for help. Abbey Park allows lovers of nature to interact and features a river, has a pets’ corner and plenty of trees and shrubs.

Leicester as plenty to offer to those touring for the first time and those that cannot get enough of what the large city has to offer. If you’re visiting for the first time, you will definitely need to plan for many more trips to take in everything the city has to offer.

Top 5 Winter Hydration Tips for Workouts

The tendency to break a sweat over the summer months when working out is always thought to be the real reason why athletes and other training junkies tend to drink a lot of water during those months. However, even when the weather gets chilly during winter, staying hydrated is very important.

Even though the body does not lose as much water through sweating, there are other processes that make the demand for water while working out in winter just as important. For instance, the cooler air you breathe in drier. That means, it takes the lungs more work to humidify the air and circulate which takes up more water from the body. But, there are some clever tips that you can use to stay hydrated even in the thick of winter.

Start out hydrated and stay hydrated

The best way to keep your hydration levels high when you work out during the winter is to make sure that before you start the session, you’re well hydrated. Depending your preference, this could mean that you take plenty of water before your session or an electrolyte drink.

During the workout, in intervals of about 15 minutes, make sure that you sip on some water. This way, you keep your hydration level high.

Replenish the lost intake

There is a simple method that you can use to determine how much water you have lost in any training session. It might not be the most accurate method but, it can help paint a grim picture of the situation. Before you start your training, weigh in and note the weight. After your session, weigh-in again to see how much you have lost. Ideally, most of the weight lost will be as a result of lost water.

Once you know how much water you have lost, it is now up to you to rehydrate and replenish your reserves by drinking as much and as frequently as possible. However, it is always advisable to sip on some water as you work out.

Match your activities and your drinks

The biggest mistakes that most people will make when training during winter is to believe that water is the only thing they will need during training. As much as water is important, it can only do so much. If you’re training for about an hour, water would be great. However, if it is more or intense training, it is good to have a drink that also replaces the electrolytes and has carbohydrates.

Munch on some fruits

Taking water is not the only way you can stay hydrated. Some of the fruits that flourish during winter are great for rehydration. For instance, apples and pears are each 84% water. They are a great alternative when you don’t really feel like taking water or any fluids.

Eat salty foods

Another clever way to stay rehydrated is to retain more water in your body. Salty foods help with that. All you have to do is increase the intake of salty foods and soups and your water retention should be higher. But, it is not safe to take too much salt since this also has side effects.

It is just as important to stay rehydrated over the winter as it is during summer. As long as you’re working out, your body is going to lose water and you need to replace it as soon as possible. These tips should help you do that or, assist you retain more water.

Be sure to read our last blog post that talks about The 7 Best Things to Eat and Drink after Your Workout

The 7 Best Things to Eat and Drink after Your Workout

At Urban BodyFit we are always raving to eat and drink after your workout. As important as it is for you to eat right before your workout, it is just as important for you to provide your muscles with the right nutrients right after a workout to enable growth. To help your body recover from the strain of working out, heal and develop accordingly, you need to make sure that you invest in the right foods after your workout. Here are seven things that are probably the best for you to eat or drink after a workout session.

Whey

You have probably noticed that a lot of protein supplements contain whey. There is a reason for that. Whey is a great fat burner and energy restoration protein and while at it, it also boosts your immune system because it contains a lactoferrin. The best thing about whey is that only one scoop of it is equal to an entire chicken breast. That saves you from a whole lot of cooking and eating.

Eggs

Other than being a complete protein that is readily available in most grocery stores, the other factor that makes eggs a great after workout food is because they have branched-chain amino acids. These allow for faster muscle recovery after working out.

Sweet potatoes

It is common for most people to lockdown on proteins after an intense workout. After all, they are the building blocks. But, proteins don’t cut it. During workouts, the body breaks down glycogen which is the energy reserve. To replenish this, you need carbohydrates from plants and the sweet potatoes are among the best sources. Proteins are a great superfood that is fortified with Vitamin A and up to 26 grams of carbohydrates. With the addition of high concentration of fibre sweet potatoes are the best option in nursing your muscles back to health.

Avocadoes

So you’re too tired to cook but, you still need to restore your energy and soothe your muscles. Avocados are a great resource for mono-saturated fat which is great for muscle repair. They also contain Vitamin B that helps to restore your metabolism. The best thing about avocados is that there are so many ways that you can consume them. You can make a smoothie and add some whey or, you could just cut them up and eat them ripe.

Cherry juice

Taking the right drinks can also be highly beneficial for your muscles. One of those drinks should be cherry juice. It contains a battalion of antioxidants that help to prevent muscle damage. For the longest time, cherries have been known to be great for one’s sex life and now, the tart tasting juice will also work wonders for your muscles. In the place of cherry juice, you can also try out some orange juice which is just as beneficial.

Chocolate milk

Chances are, after your workout, you will want something that tastes good, is relaxing and healthy. Chocolate milk is it! It offers all the hydration that you will need and plenty of nutrients to help you and your muscles recover. The best thing about chocolate milk is that it is easy to make and you can throw in some sweet potatoes to make it a super drink.

Dried fruit and nut

If you simply want a snack that doesn’t have to arm-twist you into the getting in the kitchen, dried fruits and nuts are a great way of getting around that. They have a long shelf life, are highly nutritious and pack a whole lot of proteins and carbs. If you have to be specific, the soy nuts are the best when it comes to building muscle.

Eating these seven foods will help you maximise on the effort you put in working out. They will help heal and build your muscles allowing you to realise the results of your efforts.

Be sure to read our last blog post that talks about 5 Benefits of Boxercise

5 Benefits of Boxercise

Great trainers are always looking for ingenious way to keep workouts interesting and beneficial to their clients. One of the once that is currently receiving quite some attention is boxercise. While most enthusiasts might not be very conversant with it, is a type of workout that uses boxing movements incorporated with other types of workouts to create a fun and exciting combo.

Even though this type of workout is relatively new, its benefits are already self-explanatory and a great deal of clients and gym lovers have expressed their satisfaction with the routine.

Releases aggression

There is no question that boxing is a very aggressive sport. Boxercise even though a little mild is not anything less. It make for a great workout for you to dump all your aggression and frustrations into something that is more constructive to your body. Boxercise involves a lot of punching, punching moves and motions. If your aggression is concentrated on completing the workout, you’re assured of a positive outcome.

Makes you stronger

Like any workout you might have done in the past, if done consistently, boxercise helps to build muscle and improve muscle tone. Also, because it is more aggressive the results are more appealing and in some cases might appear earlier. The routine also features some fast paced hooks, upper cuts and even swoops that engage the shoulders, back, your core and even the arms. It makes tightening and toning with each punch a reality.

The lower body is not forgotten in this case. The glutes and hops are tasked with pivoting and balancing the body and moving alongside a tight core makes that goal even harder hence improving muscle build.

It works your cardio as well

If you usually have to take two different gym classes to take care of your cardio and any other needs that you might have, with boxercise, you don’t have to. The routine is pretty intense and fast-paced. That allows it to work both on your cardio while it also works on your muscle tone and build. It could potentially save you from having to invest in a second class and at best, you will have great results while investing half the time.

It’s for everyone

The most beautiful thing about boxercise is that it is for everyone. Of course you don’t expect all the participants to operate at the same level. But, with a professional and friendly trainer like Scott, you will definitely fit in. It can be done by both men and women and even those with low esteem. It is a great way to vent while making a positive impact on your body and because it does not require superior athletic ability, it is kind to the beginners as well.

It is affordable

This is not one of those workouts that requires you to get a bunch of expensive equipment before you can try it out. With boxercise, the only thing that you might have to buy is a pair of boxing gloves. You can use the usual trunks and tank tops for the training.

There are plenty of benefits that are associated with boxercise and these five just highlight the most notable ones. The routine is not only best suited for those people that would love to pack an extra punch in their muscle. It can also be a great idea for someone that has balance issues and is looking for a fun way to work on that.

Be sure to read our last blog post that talks about Personal Trainer Vs going it Alone

Personal Trainer Vs going it Alone

With the help of the internet and easier access to download workout videos and other materials. Considering that for most people going it alone was a preference, the presence of such materials only makes the question of hiring a personal trainer more valid. After all, you have all your workouts, and there are downloadable workout charts and everything is detailed. Is there really any need to have a personal trainer?

Expertise and knowledge

Most of the generalisations and even the execution of some of the most common routines are wrong on many levels. While it is possible to do the workouts on your own, it requires a trained and very knowledgeable eye to point out the flaws in your stance and execution.

Efficiency

Having a personal trainer almost guarantees better results. With better advice on how to execute the different workouts, the impact on your muscles is higher and more positive. That being said, the muscle growth is significant and the results are usually better as compared to doing it alone.

Motivation

Even with the help of technology and gadgets like fitness watches and the different apps that are available, the lack of physical presence of a person that wants to see the best in you drains your morale sooner than later. With a personal trainer, you have a person that commands you and makes note of all the positive changes. This way, you have a reason to keep going on with your work out session.

Also, knowing fully well that you’re not in this alone can be very helpful. It keeps you from getting bored and quitting at the first chance you get.

Accountability

There is a reason why you pay a fitness expert. One of those reasons is so that they can help you actualize your fitness goals. Other than make sure that you don’t miss a single of your workout sessions, a personal trainer is also tasked with the duty of drawing out a game plan for you to follow. Typically, they will do this after having trained with you for a couple of sessions. This way, they are sure that the schedule they draw up is one that you can actually handle. They also make sure that you follow through with your session. No more making excuses just so that you can skip your gym session.

Practical Goals

When setting your own fitness goals, there is a chance that you will over estimate your ability and then be discouraged by the fact that you’re not achieving the goals as you had wanted or, you could also underestimate and getting there too fast makes you think you have had enough. Personal trainers are equipped with the knowledge and know how to help them understand how to set pragmatic goals for their clients. This way, you don’ have to overwork yourself trying to get to some unachievable goals.

Going at it alone is better than sitting around and doing nothing. However, if you have the financial capacity to hire a professional personal trainer in Loughborough, it is important to consider that. In the least, should you get hurt while working out, you will have someone with some knowledge of how to offer you some first aid.

Be sure to read our last blog post that talks about Beginners Guide to Becoming More Flexible

Beginners Guide to Becoming More Flexible

Stretching is one of those exercises that comes at the worst times when exercising. During warm-up, you can’t wait to get into the calorie burning workouts and after, you’re too exhausted and fatigue has gotten the better of you to pay any attention to stretching. Most trainees never see the essence of stretching. After all, it does not burn a lot of calories.

But, being flexible and stretching out does have its fair share of benefits and some of which could save you significant pain. At Urban BodyFit, we start all workouts with a good stretch, let us explain the importance of stretching.

Why should you stretch?

The role of exercise to our bodies is very clear. While constant exercise is critical, modern lifestyle does not allow for that. The most that people can save for working out is an hour. During that hour, the limits of the muscles and the body is pushed and the physical stress grows.

After that hour, you go back to your normal routine which is more relaxed. As a result, without a good stretch, most of that physical stress is left packed in the muscles which disturbs the equilibrium. Stretching also helps the joints to move through their full motion which helps to reduce chances of injury.

When should you stretch?

There is no clear direction of when you should stretch. The truth is, each expert has his preferred periods of stretching. However, as a rule of thumb, the best approach to stretching and becoming more flexible is to start by a good warm-up followed by specific and dynamic stretches. It is best to focus these stretches on the areas that you will be focusing on during your workout.

After you have completed your workout, this is the best time to squeeze in your static stretches. It is not advisable to attempt such stretches when the body is cold. The results can be disastrous. That is why it is best to save them until you’re done with your routine and work on them when your body is warm.

Stretching is not only beneficial to your muscles but also mentally and if done regularly, you will notice improved flexibility in due time. It is also a good idea to have short stretches in the morning after you wake up and before going to bed. It helps to activate the muscles.

How far should you stretch?

When it comes to stretching, this is another touchy issue. While flexible people can really push the limits, those that are not might have a hard time. There are some stretches that can feel really uncomfortable. It is okay for a stretch to feel uncomfortable but not painful. It is important to stop stretching when you start feeling the pain.

How long should you hold a stretch?

30 seconds is more than enough for a basic static stretch. The timeline is enough for you to engage and relax the muscles that you have just worked. If you hold a stretch for a longer period of time, you risk an injury. But, if done in a subtle manner and probably, holding a stretch should help you reach your flexibility goals faster.

There are plenty of different exercises that you can use that will help you get more flexible. Yoga and Tai-chi are just but a few of them. However, even though stretching might seem relatively harmless, you need to exercise caution especially in the absence of a professional to avoid injury.

Be sure to read our last blog post that talks about

5 Benefits of Group Exercise Classes

Signing up to a gym can be quite the experience. If it is your first ever time working out on a routine basis, you can find the process to be intimidating. You have no idea of how to operate the machine, the routine that your workout should follow and even though the gym has a trainer, if it is a large one, they are usually thinly stretched which makes it hard for them to be able to be at your side to help you with all the information you need. But, before you throw in the towel there is another very formidable solution that you should consider: Group and circuit training classes!

  1. Group classes have more motivation

Imagine being in a room full of people that have the same passion and flare as you. People that have a common goal as you. You want to perform and be better than each of them. The competition and the motivation that comes from fellow classmates makes the class livelier which makes it easier for you to keep coming.

  1. They have structure

For a new member, group classes save you the time and effort of having to plan. Each class has a structure from the warm-up, to a balanced workout all the way to a cool down. This is a great benefit considering that most people might not be able to come up with their own structure. If you’re lucky, the class might even have a couple of members that are knowledgeable about training which saves you the cost of having to hire a personal trainer.

  1. Increases your intensity

If you regularly lack the energy to kick start your day the way you would love, then you might find group exercise classes to be very helpful to give you the energy boost and intensity that you need to get your day going. Having other members in the room with you participating in the same routines challenges you to be better. You perform better and feel better. Even the results in most cases are better in group sessions than when done individually.

  1. You have variety

There are different options that you can consider. You can decide to go for a power yoga classes, Zumba, spinning, boot camp, aquatic aerobics and any other type of workout that you might have in mind. The presence of variety allows you to choose whatever pleases you and join a group of other like-minded people. It is what makes group classes so exciting.

  1. It is an opportunity to socialise

Unless you are a snob which you’re not, group exercise classes gives you a chance to get to know other people and create network. Think of it as a cheaper way to have a ballroom dinner only with less flair, a lot more sweat and you gorge down on workouts instead of glasses of wine. It is the best opportunity for you to build new bonds in life that could last forever. The best thing is, there is no pressure for you to impress anyone since you already have a couple of things in common by the mere fact that you’re in the same class.

Group exercise classes are quickly becoming a norm. They are more comfortable to work with, they are more economical and provide members with the security of numbers while appealing to the competitive nature of human beings. If you want a class that will keep you working out without struggling, you should try enrolling in a group exercise class. They particularly become even more fun with a personal trainer like Scott heading the group.

Be sure to read our last blog post that talks about 5 Fitness Tips for Office Workers