Tag: fitness motivation

An Introduction to my Travel Fitness Workout Log

An Introduction to my Travel Fitness Workout Log

Welcome to FlexFit’s travel fitness workout log! This is where I’ll be keeping of all (well, most) of my workouts whilst Tom and I are travelling around Asia and Australasia.

Before we left, people kept asking me how I was going to keep up with my training whilst travelling, and to be honest I never really knew how to answer. It was just as much a mystery to me as it was to them.

All I knew was that as two Personal Trainers, who spent our London lives counting macros and making programmes, addicted to protein and peanut butter and slaves to the squat rack – we were not going to do without. We’d find a way to train.

So this will be a bit of an experiment to find out how we manage. Whether it’s a hiit workout on the beach, a trek through the jungle or even a Thai boxing class, this is the place to see how we manage to adapt our training to suit our new backpacker lifestyle.

And if we can do it, anyone can. So, enjoy – you can read the very first workout right here.

Travel Fitness Workout Log

A Bit of a Belated July Update & My final month in London

A Bit of a Belated July Update & My final month in London

July wasn’t particularly eventful, as such, but it was crazy busy purely because it was my last full month in London– for a little while anyway!

For that reason it passed in a not-so-memorable blur of work-gym-sleep-work-gym-sleep-work-gym… well you get the picture.

My last post details a bit more about my exciting upcoming events– it’ll also help to explain why my July update is coming to you over halfway through August! (Yup you read that right. It’ll be Christmas before we know it!)

Anyway here’s just a few things that happened in the PT/Fitness Blogging world.

Work

I decided back when Tom and I first booked our flights that July would be the month I’d officially tell my clients I was leaving. Just enough time to give reasonable notice- but also not so far in advance that I’d have no work and no money for the weeks before we left!

When it came to it I was actually pretty nervous about telling them! As a PT You become really close with your clients but it’s also still a work-based relationship. So I wasn’t entirely sure what to expect.

Luckily they were all great. Sad that I was leaving but excited for me at the same time… which is exactly what I could have asked for! Every single person made sure that they could fit in sessions with me right up until my final week in the UK. Many of them even upped how many sessions they were having per week so that they could fit more in- which was both flattering and reassuring!

I’ve built up a lovely client-base since qualifying as a PT and losing this was the one thing that really scared me about going off travelling. But the reactions of my clients gave me confidence in the knowledge that I’ll be able to recreate this elsewhere!

Anyway, that explains a bit more why July was even more work focused than ever…although I did manage to have a bit of a social life as well!

Life/Blog

So amongst the clients and the travel planning (and of course my own training) A huge part of last month consisted of sessions with the lovely Staci from Lattes & Lipsticks. The month before her wedding and the last in our Fit Bride Bootcamp series, it really was crunch time! If you haven’t already, make sure to check out our workout and Staci’s commentaries in the last of the FBB saga. We even got the groom involved!

A Few Belated July Updates

I also made time for a trip back up north. A bit of a reunion with some school friends, as well as just a very welcome chance to get out of the city. I come from Harrogate, a small spa town in the north of England. It was the last time I’ll be there before moving abroad so I made the most of the peace and quiet in the beautiful Yorkshire countryside!

I guess that was it for July really- although August has already been a lot more eventful what with the impending LnL wedding next week!

For the Future…

I’m not planning goals as such for this/next month. I have a sneaky feeling that I will be preoccupied with travel planning and my friend’s wedding! I do have a few exciting things planned for my trip to the USA next week so I’ll be keeping you updated with my tourist activities, holiday-fitness-regime and travel to-do lists! If you have any good tips for packing a backpack neatly PLEASE let me know in the comments!

A Few Belated July Updates

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Resistance Band Variations for Cable-Pulley Exercises

Resistance Band Variations for Cable-Pulley Exercises

As a Personal Trainer, you learn to get inventive. Sometimes because clients can get bored easily and you need to spice things up. Sometimes because someone has an injury that you need to adapt for. Usually though, a PT’s skill at improvisation and invention comes from just not having the equipment necessary to perform a certain exercise.

That’s where cheap, portable equipment such as resistance bands come in really handy. If you know how to use them, you can replace- perhaps not all- but definitely a huge portion of common weight training exercises with a simple resistance band.

When I PT in a gym, I regularly use a cable pulley. They’re so versatile. The sheer number of exercises and exercise variations you can perform on cables is vast. They’re great for pushing the limits of advanced lifters – and they’re also brilliant for smaller exercises that help with things like technique and muscle imbalances. I was pretty stuck the first time I PT’d in a gym with no cable pulley. There were certain exercises that I really wanted to teach my clients and I just couldn’t think how to do so. It’s different to when you train clients outside. For outdoor training, I’ll plan an entirely different type of session around the equipment that I know that I have.

Anyway, I’ve had to cope a few times now without the cables. And I’ve learned more than a few brilliant Resistance Band variations for some of my go-to cable exercises.

These are some of my favourites.

 

Resistance Band Variations for Cable-Pulley Exercises

 

Face Pulls

Resistance Band Variations for Cable Exercises

Band Strength: Light-Medium

How: Tie the band to a sturdy pole just above head height. Take the bottom of the band with both hands and pull towards the bridge of the nose. Keep the back straight and bend the arms, keeping the elbows high.

Muscles: Deltoids, biceps, rhomboids, trapezius

Rear Delt Cross Overs

Band Strength: Light

How: Loop the band around a sturdy pole at chest height. Make sure each end crosses over. Take the ends of the band in each hand. Standing straight, open the arms (keeping the elbows straight) and pull the band back as far as you can, squeezing the shoulder blades together.

Muscles: Rear deltoids, rhomboids, trapezius

 

Tricep Extensions

Resistance Band Variations for Cable Exercises

Band Strength: Light

How: Tie the band to a high surface, letting it dangle down. Both hands should hold the bottom of the band. Start with the elbows bend and pull the band downwards, straightening the arms.

Muscle: Triceps

Seated Rows

Resistance Band Variations for Cable Exercises

Band Strength: Light-Medium

How: Loop the band around a sturdy pole, around chest height when standing. Sit on the floor and take one end of the band in each hand. Start with straight arms, reaching forwards then pull the band back, bending the arms and tucking the elbows in.

Muscles: Trapezius, Rhomboids, Biceps, Lats

Glute Kick Backs

Resistance Band Variations for Cable Exercises

Band Strength: Light-Medium

How: Tie one end of the band to a sturdy surface at floor level. Loop the other end of the band around the ankle. Standing on one supporting leg, raise the other leg in a diagonal-backward direction.

Muscles: Glutes and Hamstrings

Hamstring Curls

Resistance Band Variations for Cable Exercises

Band Strength: Light-Medium

How: Tie one end of the band to a sturdy surface at floor level. Kneeling one leg on a bench, loop the other end of the resistance band around the foot. Keeping the thigh as still as possible, squeeze the hamstring, bending the leg up towards the bum.

Muscle: Hamstrings

Woodchops

Resistance Band Variations for Cable Exercises

Band Strength: Light-Medium

How: The band should be looped around a sturdy pole and you should stand side on. Keeping the arms as straight as possible, use both hands to pull the band across the body.

Muscle: Obliques

 

For more resistance band exercises, check out my Summer Workouts post. Have you ever had to get inventive in the gym, or is there an exercise that you really want to know how to do without the equipment? Let me know in the comments- I do love a challenge!

Resistance Band Variations for Cable Exercises

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