The influence of the menstrual cycle on various aspects of a woman’s life is undeniable, and emerging research suggests that it may also play a role in how women experience and respond to exercise. The question arises: should you change your workouts around your menstrual cycle?

In this blog post, we’ll explore the potential impact of the menstrual cycle on exercise performance, recovery, and overall well-being, helping you make informed decisions about tailoring your workouts to your unique physiological fluctuations.

 

Understanding the Menstrual Cycle:

The menstrual cycle consists of distinct phases, including menstruation, the follicular phase, ovulation, and the luteal phase. Hormonal changes, specifically fluctuations in oestrogen and progesterone, characterise each phase, potentially influencing energy levels, strength, and recovery.

Tailoring Workouts to Menstrual Phases:

Tailoring Based on Individual Variability:

It’s crucial to recognise that individual responses to menstrual cycle phases can vary. Factors such as lifestyle, stress levels, and overall health play significant roles in how women experience these fluctuations. Monitoring your own energy levels, mood, and performance can provide valuable insights into how your body responds to different types of exercise throughout the menstrual cycle.

Tailoring workouts around the menstrual cycle is a personal choice that considers individual experiences and preferences. While some women may find adjusting their exercise routine based on menstrual phases beneficial, others may prefer a more consistent approach. Listening to your body, staying attuned to its signals, and making adjustments accordingly can contribute to a more supportive and enjoyable fitness journey. Whether you choose to sync your workouts with your menstrual cycle or maintain a regular routine, the key is finding an approach that aligns with your well-being and helps you achieve your fitness goals.

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Starting a new fitness journey is an exciting endeavour, and finding the right workout routine is crucial for achieving long-term success. However, as your body adapts to the demands of your exercise regimen, the question arises: How often should you change your workout routine?

In this blog post, we’ll explore the factors to consider when determining the optimal frequency of changing your workout routine and provide guidance on creating a balanced and effective fitness plan.

Understanding Adaptation:

The human body is remarkably adaptive. Over time, it becomes more efficient at performing exercises, which can lead to a plateau in progress. Changing your workout routine introduces new challenges, preventing your body from reaching a state of complacency and encouraging continuous improvement.

Factors Influencing Change:

Plateauing Progress:

If you notice a stagnation in your fitness progress—whether it’s in strength, endurance, or overall performance—it may be a sign that your body has adapted to your current routine. Changing exercises, intensity levels, or workout structure can reignite growth and prevent plateaus.

Boredom and Motivation:

Mental engagement is a crucial aspect of maintaining a consistent workout routine. If you find yourself bored or lacking motivation, it might be time for a change. Introducing new exercises or activities can make your workouts more enjoyable and keep you excited about hitting the gym.

Preventing Overuse Injuries:

Repetitive stress on the same muscle groups and joints increases the risk of overuse injuries. Regularly changing your workout routine allows for adequate rest and recovery for specific areas of your body, reducing the likelihood of injuries associated with repetitive strain.

Frequency of Change:

While the frequency of changing your workout routine varies from person to person, a general guideline is to reassess and modify your routine every 8-12 weeks. This time frame provides enough time for your body to adapt initially and ensures you’re consistently challenging yourself.

Tips for Effective Changes:

Gradual Progression:

Instead of completely overhauling your routine, consider making gradual changes. This might involve tweaking the intensity, adding new exercises, or altering the order of your workouts. A gradual approach allows your body to adapt while still presenting new challenges.

Periodisation:

Incorporating a periodisation approach involves dividing your training into distinct phases, each with specific goals and intensity levels. This structured approach ensures progressive overload and prevents staleness in your workouts.

Listen to Your Body:

Pay attention to how your body responds to changes. If you experience persistent fatigue, soreness, or discomfort, it’s crucial to reassess and potentially adjust your routine. The goal is to challenge yourself without compromising your well-being.

Consult with a Professional:

Seeking guidance from a fitness professional, such as a personal trainer, can provide valuable insights into structuring effective workout routines. They can tailor a plan to your individual needs, ensuring that changes align with your goals and capabilities.

The frequency of changing your workout routine is a personal consideration influenced by various factors, including your fitness goals, adaptation rate, and overall well-being. Regularly reassessing and modifying your routine is key to preventing plateaus, maintaining motivation, and minimising the risk of overuse injuries. Embrace the flexibility to adapt your workouts, keep them enjoyable, and foster long-term success in your fitness journey. Remember, the key is finding the right balance that works for you and promotes sustained progress.

 

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The age-old question of whether it’s better to work out in the morning or the evening has sparked countless debates among fitness enthusiasts. While the perfect time to exercise largely depends on personal preferences and lifestyle, understanding the potential benefits of both morning and evening workouts can help you make an informed decision. In this blog post, we’ll explore the pros and cons of morning and evening workouts, ultimately helping you find the ideal exercise timing that aligns with your fitness goals.

Morning Workouts:

Pros:

Boosts Metabolism: Morning workouts can kickstart your metabolism, leading to increased calorie burn throughout the day. This can be beneficial for individuals aiming for weight loss or weight maintenance.

Enhances Mental Clarity: Exercise has been shown to improve cognitive function and boost mental clarity. A morning workout can set a positive tone for the day, promoting focus and productivity.

Consistent Routine: Morning workouts are less likely to be disrupted by work commitments, social events, or unforeseen obstacles. Establishing a consistent morning routine can contribute to long-term adherence to your fitness regimen.

Better Sleep Quality: Regular morning exercise has been associated with improved sleep quality. While the immediate energy boost might concern some, consistent morning workouts can positively impact nighttime sleep patterns.

Cons:

Body Temperature and Performance: Some individuals may find that their body temperature and performance peak later in the day. Morning workouts might require a more extended warm-up for optimal performance.

Time Constraints: For those with tight morning schedules, finding the time to exercise can be challenging. Balancing morning workouts with other responsibilities may require careful time management.

Evening Workouts:

Pros:

Increased Strength and Endurance: Studies suggest that strength and endurance peak in the evening due to factors like increased body temperature and muscle function. This may result in improved performance during evening workouts.

Social and Group Exercise Opportunities: Evening workouts offer the opportunity to engage in social or group exercise activities, such as fitness classes or team sports. This can add an element of enjoyment and motivation to your routine.

Stress Relief: Evening workouts provide a great way to unwind and release stress accumulated throughout the day. Physical activity triggers the release of endorphins, promoting relaxation and improved mood.

Flexibility: Evening workouts may offer more flexibility in terms of scheduling, as there’s often less pressure to adhere to a strict time frame. This flexibility can be beneficial for those with unpredictable or variable daily routines.

Cons:

Potential Sleep Disruption: Intense evening workouts close to bedtime may affect some individuals’ ability to fall asleep. It’s recommended to finish your workout at least a few hours before bedtime to avoid potential sleep disturbances.

Work and Social Commitments: Evening workouts may face disruptions due to work commitments, social events, or unexpected responsibilities. Consistency can be a challenge for those with unpredictable evening schedules.

The decision between morning and evening workouts ultimately depends on your individual preferences, lifestyle, and fitness goals. Whether you’re an early riser or a night owl, the most important factor is consistency. Choose a workout time that aligns with your daily routine, allowing you to make exercise a regular and enjoyable part of your lifestyle.

Remember that the best time to work out is the time that suits you and fits seamlessly into your life. Whether you’re a sunrise warrior or a sunset exerciser, the key is to stay committed and make physical activity a sustainable part of your journey toward a healthier and happier you.

 

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There are times when fatigue can threaten to derail the progress of our fitness journeys. Whether you’re a seasoned gym-goer or just starting, experiencing workout fatigue is entirely normal. The key is to understand its root causes and employ effective strategies to combat it. In this blog post, we’ll explore how you can revitalise your workouts, overcome fatigue, and boost your energy levels for a more fulfilling fitness experience.

Prioritise Adequate Sleep:

One of the most underestimated factors in combating workout fatigue is ensuring you get enough quality sleep. Lack of sleep can negatively impact your energy levels, cognitive function, and overall well-being. Aim for 7-9 hours of sleep per night, establish a consistent sleep routine, and create a sleep-friendly environment to maximise restorative rest.

Stay Hydrated:

Dehydration can lead to fatigue and decreased exercise performance. Make it a priority to stay adequately hydrated throughout the day, especially before and after your workouts. Carry a water bottle with you and sip on water regularly to replenish fluids lost during exercise. Consider incorporating electrolyte-rich drinks if you engage in intense workouts or exercise in hot conditions.

Fuel Your Body with Proper Nutrition:

The food you eat plays a crucial role in your energy levels. Consume a balanced diet that includes a mix of complex carbohydrates, lean proteins, and healthy fats. Ensure you have a pre-workout snack or meal containing a combination of carbohydrates and protein to provide your body with the necessary fuel. Additionally, refuel with a post-workout meal or snack to aid recovery.

Strategic Pre-Workout Nutrition:

Timing is key when it comes to pre-workout nutrition. Consuming a balanced meal or snack 1-2 hours before exercising can provide your body with the energy it needs. Include a combination of carbohydrates and protein for sustained energy. Experiment with different options to find what works best for you, whether it’s a banana with nut butter, yogurt with granola, or a protein smoothie.

Incorporate Dynamic Warm-Ups:

A proper warm-up is essential to prepare your body for exercise and prevent premature fatigue. Incorporate dynamic warm-up exercises that increase blood flow, improve flexibility, and activate your muscles. Dynamic stretches, light cardio, and bodyweight movements are effective components of a dynamic warm-up routine.

Mix Up Your Workouts:

Monotony can contribute to workout fatigue. Keep your routine exciting and engaging by incorporating variety. Try different exercises, change up your workout environment, or explore new fitness classes. We recommend mixing up your routine to prevent boredom but also challenge your body in new ways, keeping workouts fresh and invigorating.

Listen to Your Body:

Pay attention to how your body responds to exercise. If you consistently feel fatigued or notice a decline in performance, it may be a sign that you need more rest. Don’t hesitate to adjust your workout intensity or schedule rest days as needed. Overtraining can lead to burnout and increased fatigue, so it’s crucial to find the right balance for your body.

Combatting workout fatigue and boosting energy is a holistic endeavour that involves proper sleep, nutrition, hydration, and exercise strategies. By prioritising these elements and incorporating them into your routine, you can enhance your overall well-being and make your fitness journey more sustainable and enjoyable. Remember, fitness is a lifelong pursuit, and taking care of your body is a crucial aspect of achieving lasting success. Implement these strategies, stay consistent, and watch as your energy levels soar, reinvigorating your passion for a healthy and active lifestyle.

 

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Beginning a weight loss journey is a commendable decision, and the right exercises can make a significant difference in achieving your goals. While a balanced diet is crucial, incorporating effective workouts into your routine can accelerate fat loss, boost metabolism, and improve overall well-being. In this blog post, we’ll explore some of the best exercises for effective weight loss, helping you create a fitness plan that works hand in hand with your nutritional efforts.

High-Intensity Interval Training (HIIT):

High-Intensity Interval Training, or HIIT, is a powerhouse when it comes to burning calories and shedding excess fat. This workout involves short bursts of intense activity followed by brief periods of rest or lower-intensity exercise. HIIT torches calories during the workout, it’s a well known fact, but did you know it also continues to burn them post-exercise, thanks to the afterburn effect?!
Consider incorporating exercises like burpees, sprints, and jumping jacks into your next routine.

Strength Training:

Contrary to common misconceptions, strength training isn’t just for building muscles; it’s also a potent tool for weight loss. Building lean muscle mass increases your resting metabolic rate, meaning you burn more calories even at rest. Compound exercises such as squats, deadlifts, and bench presses engage multiple muscle groups, making them particularly effective for weight loss.

Cardiovascular Exercises:

Traditional cardiovascular exercises like running, cycling, and swimming are classic choices for weight loss. These activities elevate your heart rate, improve cardiovascular health, and burn a substantial amount of calories. Find an activity you enjoy to make it a sustainable part of your routine, whether it’s a scenic jog, a cycling class, or a refreshing swim.

Circuit Training:

Circuit training combines strength training and cardiovascular exercise in a time-efficient manner. It involves moving from one exercise to the next with minimal rest, keeping your heart rate elevated while challenging your muscles. Create a circuit that targets different muscle groups, incorporating both strength and cardio elements for a comprehensive workout.

Walking:

Simple yet highly effective, walking is an accessible exercise for individuals of all fitness levels. While it may not be as intense as some other workouts, regular brisk walking can contribute significantly to weight loss. Aim for at least 30 minutes a day, and consider incorporating intervals of faster walking or uphill terrain to increase intensity.

Pilates:

Pilates is a low-impact exercise that focuses on core strength, flexibility, and overall body awareness. It may not burn as many calories as some high-intensity workouts, but it can be an excellent addition to your weight loss routine. Pilates helps tone muscles, improve posture, and enhance overall body composition.

Yoga:

Yoga is not only a great stress-reliever but also a beneficial practice for weight loss. Certain yoga styles, such as Vinyasa or Power Yoga, involve dynamic movements and can elevate your heart rate. Additionally, yoga promotes mindfulness, which can positively impact your eating habits and overall well-being.

Effective weight loss is a multifaceted journey that involves a combination of a healthy diet and regular exercise. Incorporating a mix of high-intensity workouts, strength training, cardiovascular exercises, and activities like walking, Pilates, and yoga can create a well-rounded fitness plan. The key is to find activities you enjoy, making it more likely that you’ll stick with your routine in the long run. Consult with a fitness professional to tailor a program to your individual needs, and watch as these effective exercises contribute to your weight loss success. Remember, consistency is key, and every step forward is a step toward a healthier, fitter you.

 

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Embarking on a fitness journey is a rewarding endeavour, but inevitably, you may encounter plateaus where progress seems to stall. Don’t be disheartened; hitting a fitness plateau is a common occurrence. The key is to approach it strategically and make necessary adjustments to reignite your momentum.

In this blog post, we’ll explore effective ways to overcome fitness plateaus and continue your journey towards optimal health and fitness.

Assess Your Routine:

The first step in overcoming a fitness plateau is to critically evaluate your current workout routine. Are you consistently challenging yourself, or has your routine become stagnant? Assess your exercises, sets, reps, and intensity levels. Consider incorporating new movements, adjusting your training split, or modifying your workout volume to shock your muscles and break the plateau.

Diversify Your Workouts:

Variety is the spice of life, and the same holds true for fitness. If you’ve been following the same routine for an extended period, your body may have adapted, leading to diminished returns. Introduce variety into your workouts by trying different exercises, incorporating alternative training methods, or exploring new fitness classes. Challenge your muscles whilst keeping your routine fresh and exciting!

Increase Intensity:

Progressive overload is a crucial principle in fitness, and it applies to beginners but also to those facing plateaus. Gradually increase the intensity of your workouts by lifting heavier weights, incorporating more challenging exercises, or reducing rest periods. This approach shocks your muscles and forces them to adapt, breaking through the plateau.

Adjust Your Nutrition:

Your diet plays a significant role in your fitness journey. Reassess your nutritional intake and ensure you’re fueling your body with the right nutrients. If you’ve been on a calorie deficit for an extended period, consider a controlled caloric surplus to support muscle growth. On the other hand, if weight loss is your goal, ensure you’re not overeating or consuming hidden calories. Consult a nutritionist for personalised advice.

Prioritise Recovery:

In the quest for progress, don’t overlook the importance of recovery. Overtraining can lead to fatigue and hinder your performance. Ensure you’re getting adequate sleep, managing stress, and incorporating rest days into your routine. Consider activities such as yoga or meditation to promote mental and physical relaxation. A well-rested body is better equipped to push through plateaus.

Set Realistic Goals:

Reevaluate your fitness goals and make sure they are realistic and attainable. Break down large goals into smaller, achievable milestones. Celebrate your victories along the way, as this positive reinforcement can help you stay motivated. Setting realistic goals not only boosts your confidence but also provides a clear roadmap for continued progress.

Seek Professional Guidance:

If you find yourself stuck despite making changes to your routine, consider seeking guidance from a fitness professional. A personal trainer or fitness coach can provide a fresh perspective, identify areas for improvement, and create a customised plan to help you overcome plateaus. Their expertise can make a significant difference in your fitness journey.

Hitting a fitness plateau is a natural part of the journey, but it doesn’t have to derail your progress. By reassessing your routine, introducing variety, adjusting intensity, focusing on nutrition and recovery, setting realistic goals, and seeking professional guidance, you can effectively overcome plateaus and continue your pursuit of a healthier and fitter lifestyle. Embrace the challenge, stay committed, and watch as you break through boundaries on your fitness journey.

 

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