We might be in the depths of winter (here in the UK) but it really is only a short hop until summer so now is the perfect time to start training and maximise the next 6 months. If you speak to any marathon runners they all start training in November for Spring races so now is the time to get started! It’s not about summer bikini bodies - it’s about feeling our best both mentally as well as physically.
We all know that there will never be THE perfect time - there will always be things in the diary - work and family commitments that will get in the way - so now is as good a time as any!
Obviously it depends on your base level of fitness and your nutrition, recovery etc but as a general rule of thumb you should start to notice some initial changes from your exercise routine (if you are exercising consistently 3x a week) within the first 4-6 weeks. In even as little as 2 weeks you may well feel better in yourself mentally for starting. If you are brand new to fitness you may see results faster than someone who has trained for years as their bodies will be more conditioned.
Top tips for results:
- Keep a journal & measure your progress - this doesn't have to be before and after photos or numbers on scales - it can be how you feel after each workout and which sessions you enjoyed and why.
- Challenge yourself but keep it realistic - you need to keep the resistance on the muscles but make it a gradual increase
- Don't forget how important nutrition is in your journey
- Starting to lose motivation? Phone a friend to exercise with you and ensure it's something you enjoy as you are much more likely to stick with it.
- And finally and perhaps most importantly consistency. Read on!!!
When it comes to strength training and results, consistency is the most important factor. If you commit to your workouts each week you will feel and see results quicker. You will start to find those everyday tasks easier - maybe a walk will become a walk/jog/run and that first workout will feel that little bit easier than it did a few weeks ago. Make your goals realistic and achievable.
Unsure how to get started here is a workout for you to try! You don’t need any equipment, you can do this one anywhere with just body weight (or you can add in weights if you would like to challenge yourself).
Try 3 rounds of this full body circuit. If you’re new to strength training try 30 seconds on 30 seconds off x 3 rounds with 30 seconds rest between circuits. If you’re intermediate or more advanced try pushing for 40 seconds on 20 seconds off x 4-5 rounds.
- Squat and press – keep it slow and controlled, weight in the heels, core switched on
- Deadlift into upright row – keep the back straight, no hunching, use the glutes on the way up and keep that core strong
- Reverse lunge and curl – weight in the front heel, chest stays tall, no forward lean
- Renegade row & press up – you can do this one on your knees or toes (beginners go for your knees) aim to keep the hips still
- Cross body climbers – again you can do these on knees or toes and the key is control
- Russian twist – with or without a weight both are great for your core
You can see the workout here if you would like to take a look at the exercises.
Are you looking for a new fitness platform to get stuck into? Try a class for free here.
I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 4 times a week for just 30 minutes. They are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results. There are also shorter 10/15 minute sessions if you are building up slowly and new beginners classes.
The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.
If you have any questions please do get in touch.
For more workout inspo and to find out a bit more about me check out my Instagram.
Caroline x
