March 2020

With the very unfortunate news that all gyms across the UK were to close immediately, we now have an even greater challenge in working towards our individual fitness and/or physical performance goals.

Here are 3 tips to keep you on track!

1. KEEP YOUR ENERGY EXPENDITURE HIGH

With many of us now either working from home or self-isolating at home, it is to be expected that there will be a massive drop in daily energy expenditure (overall calorie burn per day).

To offset this, ensure that you are still moving as much as possible. This may mean setting a daily step goal and adding in walks to ensure you hit this goal.

You could also add more exercise into your day to make up for this lack of movement. A jog, a bodyweight circuit or maybe even an exercise machine that you may be able to get your hands on.

We need to continue some form of calorie burn to avoid slipping into an accidental calorie surplus. The outcome of not doing so… gaining bodyfat!

2. KEEP YOUR DIET ON TRACK

Most of my athletes and clients will know that I’m a big fan of tracking calories and knowing what foods and how much of these foods are you putting in your body (macronutrient tracking for those who are slightly more advanced).

Some of the biggest obstacles with accurately monitoring your nutrition include; eating on the go, meals out at restaurants and not being able to prep meals.

Well guess what… ALL OF THOSE HAVE BECOME EASIER.

Working/self-isolating at home means that eating the foods you want to eat, prepared the way you want it… is now totally possible!

This is a double-edged sword however! Make sure you don’t stock up on too much sweets, crisps, snacks and booze… keep these out of your cupboard if possible, to help you stay on track.

P.S. Those struggling with sourcing certain foods, avoid big chain supermarkets and visit local corner shops and farm shops instead.

3. CONTINUE TRAINING

With no gym access, you will be forced off your usual training routine that you may have become quite comfortable with, enjoyed and potentially seen great results from.

Do not worry however. Results can still be had, we just need to change the training stimulus.

This means using the equipment you might have available and making it work!

It may not be perfect but by using a range of different training techniques, you’ll be quite surprised with what you can get out of limited equipment.

Experiment with slowing movements down, paused reps, new bodyweight exercises, partner assisted exercises and more if you get creative!

I would recommend purchasing resistance bands if possible, purely due to their price, versatility and how compact they are. A great training tool for anyone training at home.

If you are struggling to stay on track with your training and need a fully structured training plan, nutrition strategies, someone to keep you accountable weekly and more!

Please fill out my consultation form to see if we are a good fit to work together: https://thesandcpt.wufoo.com/forms/z14qxxod0zqdmlo/

If you are struggling to create a training plan that fits your goal, with the limited equipment that you have, please get in contact for your custom training programme for just £30.

Please directly message me via:

Instagram: lloydtonkin.sandcpt

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Facebook: Lloyd Tonkin S&C/PT

1. GET THOSE STEPS IN!

With a work role requiring you to be seated for most of the day, it can be difficult to reach even a minimum number of daily steps.

This means you are on the back foot in terms of calorie expenditure for the day.

To make up the difference in burned calories you’ll need to eat less throughout the day or burn more calories at the gym!

So, make sure you monitor your steps and aim for 10k. Get a couple hundred in every hour, have meetings or lunch walking, walk to and from walk or even invest in a standing desk to keep you on your feet!

2. PREP YOUR MEALS!

When it comes to meal prep, the bottom line is… it’s cheap, time efficient, healthy and keeps you on track with your goals as you know exactly what you are eating!

Eating out on a regular basis is one way to ruin the bank account and pull you off track for your goals (a nightmare if you track calories).

A well-planned meal prep should leave you satisfied enough to avoid hunger and running to the vending machine!

For those who say it takes too much time to meal prep…. next time you cook dinner, cook 3-4 portions instead and box them up! Easy!

3. PLAN WHEN YOU ARE GOING TO TRAIN!

A set schedule for training is vital for staying on track. The majority of desk roles do have the luxury of knowing when they working.

Plan around your hours so you can get the best possible session in.

Before work, lunchtime or afterwork… try them all and see which one gives you the best workout and fits your day the best.

4. GET OUTSIDE!

Daylight exposure is very important for many reasons.

A couple of the main ones being vitamin D and to help serotonin production.

Greater serotonin production in the day, leads to greater melatonin production in the evening, which then leads to a higher quality sleep… and we all know how important sleep is, don’t we!

5. MAKE THE MOST OF YOUR TIME OUTSIDE OF WORK!

If you have a 9-5 job, you still have plenty of time in your day that can be used to help you reach your goals and keep you on track outside of work.

Make sure you plan ahead and create a routine and a schedule you can stick to, while developing positive habits that bring you closer to chosen goal.

If you are struggling to reach your goals around your work please feel free to apply for a consultation to see if we would be a good fit to work together!

Consultation Form: https://thesandcpt.wufoo.com/forms/z14qxxod0zqdmlo/