Soph-fit

Well it's been a weird few months for us all hasn't it? Maybe you adapted well and are enjoying some quiet time or maybe you took a while to find a new routine.

🐢Personally it took me a while to find my new normal but having some INCREDIBLY supportive ladies in my PT team, I made a plan and got there.

🌼I've used the extra time to work on plans to improve the services I offer and have really enjoyed getting more creative with the sessions still running!

💪I've still been working hard to continue to deliver 1-1 workouts and classes to clients in an online capacity. After some great feedback it's safe to say workouts have still been effective and progress is most definitely still being made.

💦My hourly 1-1 sessions have shown me just how hard these ladies are willing to work, always putting in maximal effort and trying anything new I throw at them.

❤️In live classes it's been so lovely to see a connected community grow, with members meeting each other online and pushing through the workout together.

For now, I'm continuing sessions online until I feel a little safer to move outdoors 🌻. All the best to you, your family and friends. Keep staying safe and see you online ✨

𝙷𝚘𝚠 𝙷𝚎𝚊𝚕𝚝𝚑𝚢 𝙰𝚛𝚎 𝚈𝚘𝚞𝚛 𝚂𝚝𝚊𝚛𝚋𝚞𝚌𝚔𝚜 𝙲𝚑𝚘𝚒𝚌𝚎𝚜? ☕
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Javafrap - 438
Vanilla latte - 250
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Good news… You can still have your favourite drink ... in coffee shops today it’s so easy to make small changes, with big rewards. Have a read of my latest blog (link in bio) for more examples and a my top tips ☺️

🔟 MINUTE TRANSFORMATION 👏🏼 -
New client Sarah was struggling with her deadlifts so we took 10 minutes of this mornings session to go through the basics... low behold a huge improvement was made! 🥳

Deadlifts take persistence and practice! Today we found the best cues that resonated with Sarah specifically. Now she can continue to better her technique behind the bar and fine tune more specific points👌🏻 .

If you’d like to learn a new exercise OR better your current form send me a message to book a 1-1 with me 😄

Ever weighed more after working out at the gym? Don’t worry.

So you’ve decided to get a gym membership, you’ve started strength training; you push yourself to make that 5.30 hiit class after work. You’re exercising harder than ever before and feel sore just climbing the stairs at home. You feel determined to keep going because you know it will be worth it but then you step on the scale and see that number has gone… up?

Relax

I’m going to get right to the point and say gaining some weight the day after a workout is perfectly normal.

X It doesn’t mean you’re doing anything wrong!

X It doesn’t mean you’re losing progress!

X It certainly doesn’t mean you’re gaining fat!

Let’s go through the main reasons the number on the scale may move in the wrong direction the day after a workout.

Nutrition

Before anything else I want you to first think about what you’re eating and drinking. You may have heard the saying ‘you can’t out train a bad diet’ and there really is truth to that. If you’re still overeating and/ or choosing higher calorie foods then that should be top priority to change.

Ask yourself… Are you eating more because you worked out? Eating back whatever you burnt off at the gym? Are you measuring your food out? Making sure you’re getting the right serving sizes? Are you tracking your food intake?

If the answer is no, try sorting this area out before worrying about what else could be causing weight gain. You can exercise as much as you like but if the calories you’re taking in are the same as/ or more than you’re burning off, change simply won’t happen.

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Now for those who have made changes to their diet, that ARE eating well-balanced meals throughout the week and yet seem to gain weight post workout, please read on…

Any immediate weight gain WILL be water weight

Think about your usual routine before you started exercising. Was it very sedentary? Would you drive to work, sit at a desk all day, drive home and lounge on the couch for the evening? If you suddenly go to the gym and pick up some weights your body has to go through some changes in order to adjust.

A new exercise routine will put your body (specifically your muscles) under stress it’s not faced before. Without getting too sciency, when you use weights you’re actually causing small tears (micro tears) to your muscles. Like any trauma, this causes inflammation and sore muscles, known as DOMS (delayed onset muscle soreness). Your body naturally responds to this by retaining fluid around the area, to heal it. This temporary response is often referred to as water weight and is the number one reason for weight gain the next day.

Energy stores

Your body stores energy in two ways, fat and glycogen. I’ll discuss fat stores another time, it’s glycogen, the body’s preferred energy source I want to talk about here. A form of glucose stored in your liver and muscles, your body holds on to glycogen for when you need energy fast. As you start to exercise more regularly, your body stores more so you have enough fuel to exercise.

How can that impact your weight? Well each gram of glycogen stored in your body is bound to 3-4 grams of water. Added up, that stored water contributes to a small amount of weight gain. As you exercise more regularly your body will begin to need less for the same amount of energy. All that means is after a few weeks of training you should see a drop in that initial water weight gain.

Note. Be kind to yourself. Remind yourself that being able to store extra glycogen and fluids is a good thing – you need this fuel for all your hard exercise efforts.

Another form of weight gain can come from new lean muscle mass

As you work your muscles through strength training, you will gain weight as you add lean muscle mass. This however won’t happen right away and will take at least a month or so to see those changes impact weight.

If this happens, please think of it as good weight. Muscle takes up a lot less room than fat so although it may be scary to see the scales climb, your waist might actually be shrinking and your jeans becoming looser.

Summing it all up

No one should ever feel defined by the number shown on a scale (read this) but it’s so easy to get discouraged when you don’t think you’re seeing results, especially at the start of your journey.

Remember that just because you gained a pound or two, it doesn’t mean you didn’t lose fat. The best way to track your progress is through measurements and pictures; how your clothes fit you and simply if you feel healthier for exercising?

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I hope this has given at least one person the push they needed to keep going. If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend who might benefit, or sharing it on Twitter or Facebook. Thank you!

Do you push yourself to workout when you're sick? Should you?

I’m writing this tucked up in bed, tissues array trying to remember the good old days when I could breathe through my nose. As long as I’m here I figured I could be somewhat productive and create some hopefully helpful content.

Getting sick is horrible for anyone but it’s somehow worse when you’ve finally gotten into the swing of working out. You’ve built up strength and endurance and suddenly a runny nose and a cough comes out of nowhere and sweeps it all away. The temptation to power through and just get it done is real, but should you?

It’s a question I get asked A LOT.

So what happens if you do and what happens if you don’t?

First check your symptoms, they matter.
So how are you feeling?
Consider whether your symptoms are above or below the neck. You may have heard this one before but neck check is a good indicator. Symptoms above the neck like a runny nose or sore through are likely those of a common cold and are less serious. Symptoms below the neck like nausea, chest tightness, fever and joint aches are the more serious ones to be aware of.

The general rule is if your symptoms are above the neck exercise is ok BUT should be a light intensity and ideally not in a public place as you are carrying a contagious bug. If you do decide to go ahead with a workout (and you certainly din’t have to) then dial it back from the high intense sprints you may have planned, to an incline walk; from the heavy weights session to lighter weights and a longer rest.

If symptoms are below the neck it’s time to skip the gym altogether! Even if you just feel cold or your body is fatigued that’s a sign of something more serious going on. Listen to your body, do not ignore it!

Ditch the gym leggings for joggers

In the past if I didn’t feel ‘that bad’ I would always get myself to the gym. I’d end up having a mediocre workout but seemed to always felt much better afterwards. I honestly used to believe I’d healed myself by sweating it out. NOPE. Instead, just a few hours later I would be feeling all sorts of sorry for myself back in my bed, worse than I was before, fully regretting my decision to workout.

See when you’re unwell your body is using all its resources to get better. You might notice other things tend to take a backseat… my skin for example gets quite bad and I feel very low in energy. By exercising you are intentionally overloading yourself! On a normal day your body would be able to recover post workout, to repair itself from the exercises. On a day you’re already run down, exercising is simply adding even more to the list of things for your body to repair. It’s asking too much and your body simply won’t cope.

Rest and time, that’s what your body needs, that’s the magic combination. You need to allow your body time to recover. The gym will still be there, waiting for you in a few days.

DO YOU EAT BREAKFAST??

We’ve long been told that ‘breakfast is the most important meal of the day’. Eating breakfast is essential, it’s non-negotiable. Breakfast makes you healthy and you’ll get fat and be unhappy if you don’t have it. But is all that really true?

Now I LOVE breakfast. I Always have. As sad as it may sound I often go to sleep thinking about what toppings I can have on my oats the next day and wake up hungry, exited to make my food. Other days I’m not so hungry. When I wake up very early I know I won’t want food straight away so wait a few hours before eating.

So let’s discuss. Is breakfast really the most important meal? Will anything terrible happen if you don’t eat it?

What is breakfast? Time of day and food choices

Disclaimer- Feel free to skip this random bit of rambling. The real discussion starts below.

Not the most reliable of sources but wiki defines breakfast as the first meal of a day. ‘The word in English refers to breaking the fasting period of the previous night’. With that said shouldn’t it reason that everyone has breakfast, just at different times? When’s your first meal? 6am? 8am? 9am? 12pm? Do you class that as your breakfast? Or does that all depend on what you eat?

Pancakes , oats, waffles, cereal, eggs. There’s no rule that these are breakfast foods but we have given them that role. Your first meal could be a sandwich, a burger or a salad but that’s still ‘breaking your fast’ so could technically be considered your breakfast?

All besides the point but welcome to my weird mind. These are the type of things I deeply consider.

The benefits of eating earlier

There are certainly some benefits of eating without a few hours of waking up...

1. It can curb or control later morning cravings that might lead to a hand or two in the cookie jar. When you eat soon after waking up you’re replenishing your body’s low blood sugar levels.

2. It can improve your performance and concentration. If you workout in the morning giving your body fuel to run on can lead to a stronger and more energised gym session. If you’re working or studying, that fuel is also going to your brain to help you feel alert and productive.

3. Picking a healthy choice early on can help you make better choices the rest of the day and is an easy place to add some nutrient dense foods.

What it’s not doing?

1. Boosting your metabolism. I’m sorry to say it but your metabolism isn’t controlled by when you eat. Metabolism is the process of digesting foods so that your body can use the energy they contain. Sure when we eat the body has to process the food so there is an increase in the amount of energy he body burns. That increase is however so small it’s truly insignificant.

2. Making you fat. When it comes to weight loss and weight gain calories in vs calories out is what matters. Do not over complicate it. The idea is that eating a healthy breakfast can reduce hunger throughout the day and help you make better food choices at other meals. It might also be that skipping it makes you more hungry so want to eat more later. In the end, any weight gain isn’t because you didn’t eat breakfast it’s because you ate too much once the day was over.
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At the end of the day, breakfast is optional, and it all comes down to personal preference.

If you feel hungry in the morning and you like breakfast, go ahead and eat a healthy, balanced breakfast. Try to include some protein and fibre to keep you full.

If you don’t wake up hungry but know skipping breakfast entirely will likely cause you to snack later on/ or make less than ideal choices make a breakfast to take on the go. Overnight oats is a personal favourite so take a look at my recipe and give it a go. https://soph-fit.com/a-new-staple-overnight-oats/

If you just don't feel hungry in the morning and can get going and keep going without belly rumbles, bad moods and cravings then don't force yourself to eat. It's as simple as that.

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Are you someone who can’t function without fuel first thing in the morning? Or do you not really feel a need or simply prefer to eat later on in the day?

Are you making these group fitness class mistakes?

Fitness classes are great. Instructors like myself will have a plan in place, the equipment ready and will help demonstrate any unfamiliar moves. Classes help take away the guesswork of what to do in the gym and the other members can be very motivating!

Here are some tips for getting the most out of those short sessions and the mistakes to avoid!

1. You take the easy option!

Personally, I will always give class members different exercise progressions, a variety of options for all fitness levels. I believe no one should feel out of place in a class and do my best to keep things comfortable for all. For example I may offer step-ups as alternative to box jumps.

If you’re new to the gym, new to the movement or you truly struggle with the exercise given by all means take the easier option BUT DON’T GET STUCK THERE. You want to see results? Once you’ve got the easier version down, it’s time to move toward the more challenging options, even if you just have a go at it! I’m talking about both exercise progressions and your weight selection.

2. You take the hardest option!

Another big and potentially serious mistake! If you try to tackle an exercise a little too intense for you or you pick a weight you can’t master the form with, you’re more likely to experience soreness and get injured. You don’t want to be set back because you wanted to do the most you possibly could.

As the saying goes… you can’t run before you can walk!

3. You compare yourself to others in class

This can be especially noticeable in small classes, sometimes where I just have two or three members. It’s hard not to see how fast they’re getting through something, what weight they can use, how easy they find it. STOP!

Everyone will have started their fitness journey at a different point but everyone did start somewhere. Stop looking around to others and comparing your progress and ability, look at yourself. What are you accomplishing this time and what’s the goal for the next class? What weight are you using this class and what is the goal for the next class? How did lunges feel this week and are they easier next week? You are your own competition.

4. Everything’s a race

Going as fast as is humanly possible! I find this is particularly evident when I instruct certain core exercises. Ab cycles and Russian twists are two BIG offenders… moving those elbows to knees at lightning speed! If you’re guilty, I’m curious… do you believe the faster you go the more calories you burn? Do you feel the workout is better if you did lots of speedy reps?

Trust me, as an instructor I’d be much more impressed if you could slow the movement right down and make every second of it controlled. You will feel your core working and contracting so much more, if you just SLOW IT DOWN. More isn’t always more.

5. You run off early or leave as soon as the class is over.

Instructors tend to hang around for a while after class, we like to chat! It’s a great opportunity to come and say hi! I love to meet and get feedback from attendees and am more than happy to help answer any questions and/ or offer a few tips specific to you.

6a. You don’t speak up about an injury.

Whether you’re not comfortable announcing it to a class or don’t want to be a bother we need to know! Just pull the instructor aside before class starts; we can then be prepared to give a few alternatives if the situation arises. Exercise should be safe. Don’t put your health at risk.

6b. You don’t speak up to ask for help.

It can be hard to spot little mistakes in individuals during a busy class. When demonstrating exercises, I state where in the body should be working and will often also say where they shouldn’t be feeling it. Why? I do this so if something doesn’t feel right you can know before I can spot it.

I can’t express how important your form is! Please speak up if something doesn’t feel right or you feel like you’re working the wrong muscles for the exercise being performed. Isn’t it better to speak up and learn the right way going forward than to cause yourself an injury?

Do you get knee pain during squats??

This past week I’ve had 3 different ladies tell me they have knee pain when performing squats, lunges and other lower body movements. When I hear this complaint (and I hear it a lot) I always ask the person to perform a squat however they usually would. Almost every time their form is off but quickly fixed.

I’m going to discuss the three most common causes I see in the gym.

1. You’re only breaking at the knees / Not using your hips effectively.
This is the most common mistake I see people make. In squats and lunges jamming your knees out way past your toes is putting excessive pressure on the knee joint and will no doubt cause pain.

Fix: In squats you want to break at your hips and sit back. If you’re a little worried about balance I suggest you try box squats for a while to get used to the adjustment. In lunges, the fix is often as simple as making your lunge a little further so your knee doesn’t pass over your toes.

2. Weak hips causing knees to cave in.
When your gluteal muscles aren’t supporting your knees properly they will often cave inward. Repeating the movement without addressing this problem can cause knee pain and over time, under a heavier load, tissue damage.

Fix: The first step would be to strengthen the glutes. Hip thrusts, glute bridges and hip abductor variations and are all great exercises to include in your gym routine. I also suggest using a resistance band around your knees as something to press against as a physical cue to use when they start to cave in.

3. You’re pushing up through your toes.
This often comes hand in hand with the first mistake… your knee jams forward and your heel comes off the ground. Sometimes however the foot will appear flat on the ground BUT the pressure is still all put in the front of the foot, through the toes.

Fix: Learn to grip the ground. I’ve said this in my Lifting workshop and I’m going to repeat it here. I want you to imagine your foot as a tripod. You have three points of contact that should always be in contact with the ground: your heel, the base of your big toe and the base of your little toe. My favourite cue to think about is to ‘screw your feet into the ground’. Your knees put out and your feet screw out and grip down.

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Squats and lunges should be staples in your workout. Don’t live with knee pain but please don’t let it stop you lifting either! Focus on finding the fix and mastering your form.

If you have any questions please do message me on here or you can find me on Instagram

Happy training!

Getting dizzy when you workout?

There is a lot of talk about fasted cardio and the benefits of working out on an empty stomach. While I’m not going to go into details here of all the pros and cons (maybe I’ll save that for another day), what I do believe is that only you can be the judge of what works for you.

As a trainer I’ve had those sessions with clients that haven’t gone as smoothly as they should have. Waves of nausea and dizzy spells, getting lightheaded and having to stop, feeling week and lethargic before we even started. These are all symptoms that suggest maybe you’re not eating enough before you workout.

Whether you choose to workout early and deliberately skip breakfast beforehand, or maybe you drive to the gym straight from work, before dinner. Whatever the reason for not eating, please keep the above symptoms in mind and if any of them resonate, take note to try to eat a little more before your next workout and see if it helps.

Reason no.1 – Low blood sugar
Your blood sugar can drop very low when you begin moderate to high intensity exercise without being fully fuelled. When you exercise your body draws on the sugar (glucose) in your bloodstream and muscles. Once depleted, it starts to draw glucose from the your body’s reserves.

If you’ve not prepared your body by giving it a source of fuel pre workout, your brain will become starved of the glucose it needs, hence feeling dizzy.

Quick fix – Grab a snack! Go for something light with quick carbs… a banana and glass of juice for example. Experiment with snacks and see what works well for you.

Reason no.2 – You’re dehydrated
When you workout, your body temperature rises and your body sweats in response, as a way to cool itself down. During more intense exercise you can lose a lot of water so it’s important to stay hydrated.

Simple solution – drink more water before and during your workout

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At the end of the day listen to your body and do what works best for you. Don’t feel you have to eat something if you perform well without but if training on an empty stomach makes you feel ill, dizzy and/ or tired, then try to eat something beforehand. Fuelling up will mean you will be able to put more effort in to the session and work even harder for the results you’re chasing.

An raw and honest post.

It’s Thursday the 6th of June as I write this. I’m in shorts on a bus, I’m making my way into the gym.

I’m nervous.
I’ve never liked my legs.
I’ve never worn shorts to the gym.
I’ve never felt confident enough to.

Silly? Maybe. I’ve been told I have nice legs, I’ve been asked why I would ever worry to show them off, but I always have. Always!

I tell myself they look better in my leggings and I should stick to what I know. I’ve got big legs, big quads. My thighs touch and there’s currently an array of bruises up and down them - problems of a clumsy girl who also lifts weights.

Back to the shorts... they’re loose and highly waited, not tight and short but they’re red... bright red. They scream “look at my legs”. It took a while to find the confidence to leave the door in them and I actually made sure I got the ok from a couple of people.

Whatever your insecurity is, it won’t go away overnight. I like my legs and I bloody well love how strong they are but still, sometimes I find myself wishing they were a little leaner or a little longer. Moments like today where confidence strikes are so so important. You’ve got to grab those moments with both hands!! Taking that first step makes doing it again that much easier.

After a few minutes in the gym and a couple of anxious tugs, I calmed down and got on with my workout. The only person who cared was me. So who cares if your arms wobble when you wear a vest top, your thighs jiggle inn shorts or if your tank top is just tight enough to show some rolls? Embrace your body and rock what you’ve been given.

Be your own motivation and do something that challenges you!