Hi <<First Name>>

 

While the ski season is just starting in the Alps it seems the “excuse season” is just beginning in the gym. It’s “too cold”, “too wet”, “too dark”, you get the idea. Rather than focusing on the negative I see winter as an opportunity to make the most of being indoors and hitting the weights!

Of course it helps that I have upcoming powerlifting competitions to keep me focussed but for those of you who prefer outdoor based activities you might like to think of winter as your pre-season; a time to work on your strength, power and injury prevention. And just because we can cover up and hide under layers of clothes doesn’t mean you have to wait until spring to work on your beach body! 

Kind regards

Rikki

P.S. If you would like help staying motivated through the winter months click here to take me up on my FREE SMART Start offer. Valued at $100, this obligation free offer includes a health and lifestyle chat, SMART goal setting and trial training session.

Many people cringe when I tell them what time I start training sessions in the morning, especially when they factor in the forty five minute commute from Gisborne! I am actually not a natural “morning person” but have come up with a few strategies over the years to make getting up early relatively pain free.
 

The evening before an early start I organise everything I need for the next day. This includes packing my meals, lap top and paperwork as well as training gear. I also lay out my clothes so the transition from my warm bed to getting dressed is fast and frost free!

 

Sleep is my friend and I know I am not my optimistic, friendly self without eight hours, so getting an early night is essential. If I plan a five-o-clock wake up I am in bed by nine, simple as that! But for many people falling asleep is more the issue rather than getting to bed. Start turning off bright lights and technology at least an hour before bed, this will help you relax and prepare your mind for sleep.

 

Sometimes the anticipation of having to get up early is worse than the actual act. The fear of sleeping through the alarm and missing your early PT session can lead to a restless and  broken sleep as a result of waking up every hour to check the time. To avoid this added stress set two alarms. Then, as you are drifting off to sleep remind yourself how easy it will be getting out the door in the morning; clothes ready, bag packed and the insurance of the second alarm.

Lentil Salad with Haloumi
This is one of my favourite winter salads, hearty and full of flavour.

1 cup flat leafed parsley, chopped
1 cup basil leaves
2 handfuls of roquette or baby spinach leaves
1 cup cherry tomatoes, halved
180g packet of haloumi cheese
400g tin lentils, rinsed and drained
Zest and juice of 1 lemon
1 tbs extra virgin olive oil 

In a large salad bowl add all ingredients (except the haloumi) and toss.  Slice the haloumi in half and then half again (by depth). Fry in a dry, non-stick frypan on medium heat for approximately 1 min on each side or until golden.

Divide the salad into two bowls and top with haloumi.

Serves 2

While I may have had a little jab about making excuses to get out of training there are some times when resting is the best option – namely when you are sick. Let’s revisit last year’s article about training through cold and flu.

It seems that the flu and cold season has hit many clients hard this year. So how do you decide whether you should rest or train through your sniffles?
As a general guideline I use the “neck rule”. If your symptoms are below the neck such as chest cold, bronchitis or aching body you will need to take time off training, while if you are suffering runny/blocked nose or sneezing you may still be able to train through.
If you do decide to train through your cold remember to listen to your body. It is not the time to push yourself harder and faster, take it easy and keep your heart rate at a moderate level.  You might even take the opportunity to try out some lower intensity training options such as yoga or Pilates.

One dangerous misconception is that you should “sweat out” a fever. Elevating your core temperature further through exercise can put added strain on your heart and in some cases lead to irregular heartbeat. If you are suffering from fever and flu symptoms you need complete rest.

Lastly, remember sharing is not always caring! If you know you are contagious rest up and keep your germs to yourself.

We are always on the lookout for new clients just like you who are looking to improve their health and fitness. 
 

Why not take us up on our FREE Smart Start offer valued at $100. This obligation free offer includes a health and lifestyle chat, SMART goal setting and trial training session. For more information or to get started just call Rikki on 0400 062 875 or email rikki@strengthforyou.com.au