we can’t lift heavy, we can’t PB and we can’t have our gym therapy.
BUT instead of focusing on how challenging this has been and just moaning for two paragraphs, I’ll share what we have done!
We are resting more - something I always neglected and never previously understood the purpose of
We are learning how to adapt - I don’t like it, but I’m doing it and I’m pushing my body in different ways to lifting
We are training for ourselves - not to pose in the gym or show off our new activewear (because I’ll do that on Instagram instead!)
and we are doing social media better - for the first time in a long time, my feeds are filled with others sharing knowledge, skills and support, rather than criticism and bro-science.
I was in no way prepared to give up my old routine and way of living, and I miss it like mad, but it has been fantastic in a lot of ways to see what changes come when we can no longer control how we live.
Happy Monday Team 🌞
Crop Tee: @myproteinuk
•how are you coping?•
Over the last 8 weeks I’ve been going through phases of ‘let’s get it’ and phases of ‘what’s the point I miss the leg press I’m over this’.
I’m starting to realise that without the consistency of my normal work/gym routine, I struggle to motivate myself and keep positive. This is because my training has always been goal orientated and I get frustrated when something like not having access to big weights gets in the way.
Yes home workouts can be effective and you can make progress using them...
But they’re not what I enjoy. I train to increase what I can lift (and get big muscles) which I can’t do right now.
So, I’m adapting (or trying to). My progressive overload will be rep-based, not weights and I’m monitoring my diet to maintain the muscle I’ve got and not gain excessive fat.
I share this because my feed is bombarded with people ‘loving’ home workouts and HIIT circuits. I don’t. I’m frankly sick of them. But I’m working out my own way of doing things which will keep me sane and prepared to get back to normal training when we can.
Take this time to work out what will keep you going, and not feel guilty for doing it your own way.
Outfit is @myproteinuk and link is in my bio to shop *PIP35*
-full body home workout-
these exercises work well together for an all over session or can be added into upper/lower days for more targeted training
dumbbells & a resistance band/cable
(rep ranges can be varied depending how heavy your resistance is)
1- 5x20 sumo squats
2- 5x20 bicep curls
3- 4x20 dumbbell deadlifts
4- 5x20 lunge/press
5- 5x20 lat flyes
the outfit is all in the new @myproteinuk range #gifted and you can see how stretchy and fitted it is!
-quarantine is not a competition-
this is my training outfit for today, and also what I wore to the shop this morning and for my daily outdoor exercise
not everyday needs to be productive (which I now measure by outfit changes) just as not everyday will be a duvet day
most of us have been given more free time, use that how YOU want
some will be best spending that time to plan, learn and develop
others might just really need a rest
I am currently living in between the two and am grateful everyday that I get to eat my breakfast in bed
exercises to add into home workouts using minimal equipment and lower weights than usual
1- resistance band pulldown: trap your band securely in the top of a doorframe, slightly bend knees and push your bum back, look straight ahead and focus on controlling the movement and contracting your lats
2- slow eccentric bicep curl: from the bent arm position, count to five as you lower the weights to straight arm and repeat, pulling upwards with your bicep not swinging
3- single arm bent over row: tight core, lock shoulders and concentrate on using your lat to pull the weight up then control the drop
4- resistance band flyes: put both hands inside the band, slightly bend one straight in front of you and use the other to push the band out to the side, contracting traps •
As with all training, I’m now increasing rep ranges as my weights have had to decrease. Throw these movements in anywhere between 10-20 rep range to really challenge your muscles
these three exercises formed part of my quad-focussed leg session last week
each use, to different degrees, the time under tension technique which means you can do it and make it challenging without having big weights
1- wall sits: 30secs superset with 30secs banded (core tight, right angle legs)
2- sissy squat variation: 4x25 (steady pace, keep quads engaged throughout so the aim is NOT for full depth or height)
3- lunge slides: 4x10 per leg (steady pace, head up and core tight)
the videos are sped up to avoid complete boredom but pace is important for these ones!
Let me know what you want to see next 🙌🏼
leggings & top: @myproteinuk
man I miss the gym and how my muscles feel when I’ve beaten them up and I’m about to collapse and probably cry
the extra cardio is definitely helping fat loss and my body is gradually getting easier to move around, but all that is in my head is getting swole
the grass is always greener.
when I was in the gym 6x per week, all I wanted was to kick my ass into doing more cardio and lose body fat
now I’m doing mainly cardio, I just want the weights back
mindset can be the absolute devil, but I’m recognising it and learning how to deal with it
every new experience is a new challenge, and what doesn’t challenge you won’t change you
Happy Bank Holiday, let’s all get Skype drunk
CLOSING GYMS IS NOT A CRISIS
(so I keep telling myself)
I been working with what I got and adapting in all kinds of ways I never expected, and probably would never have done without force, to keep training going and find some new goals to hit during lockdown
my cardio has increased massively to fill time and make sure I get those endorphins from exercise which keep me sane
I’ve learned and am working on how to challenge myself using bodyweight/smaller dumbbells and damn it’s tough
accounts I’ve found posting good stuff:
lesson: adopt adapt improve
may we all walk out of this with better CV endurance and stronger cores
I think it’s important to make the most of the mass social media networks we’ve built at the moment to keep spirits up and share in this experience.
Perspective is important and the closing of gyms/being required to stay home is not and never will be a crisis comparable to how some of the world have to live year round. But that doesn’t mean your feelings are not valid. You can struggle even if your struggle is not the same as others. Or struggle while appreciating that you don’t have it ‘that bad’.
Truth be told, I’m pretty scared.
Not because I may have to be alone, or because I am at high risk. Really, honestly, I’m scared because I have spent over 5 years taking myself to the gym almost every day and that is where I have found solace. Not always training well or knowing what to do. It started because I hated how my body looked. And I kept going because I never wanted to be in that place again. I’m worried at how my brain will cope now I can’t access the one thing I’ve relied on for sanity for so many years.
To all who are worrying, for bigger or smaller reasons, say something. And as I will be doing, try your hardest to embrace some temporary change.
needless to say this was taken before my weekend of Guinness & fried food in Dublin but happy to see the recent focus paying off with a bit of muscle
seeing changes in my body is a big motivation for me as it spurs me on to keep going, we just gotta be patient for those real noticeable changes to come
just about 6 months into real adult-work life now and as a result, I’ve had much less free time and less time per training session
this has helped me MASSIVELY
I used to have plenty of time, go gym for hours on end, not track rests or changes & so my focus was all over the shop
my sessions now are shorter because they have to be, but my training is so much more effective. I am more structured in exercises, focussed on progressive overload each week and mind-muscle connection is at a high.
lessons learned: training well/hard is not defined by how long you train for
gains over everything
back to calorie-conscious season after what can only be described as casual dieting for a few weeks
I don’t do ‘bulking’ or ‘cutting’ phases (not because I don’t believe they work) because my brain cannot take a season of purposefully gaining fat, I’m just not there yet
I do have periods where I relax my calorie control and eat to enjoy more, which usually results in some heavier sessions and burst jeans
I’m a huge advocate for listening to your body. Do the research, learn the basics and then put it into practice in a way that works for you and keeps your brain healthy too