Expert Q& A: Get in the zone

Struggling to stick to your fitness regime? Take a moment to think about what you want to achieve and you’ll makeover your mindset!

Find your workout focus to reap great results

Getting a bit bored of doing the same- old, same- old in the gym? If you can wile away the hours drifting from one bit of kit to the next, many fitness experts agree that it helps to focus your workouts. This means taking a step back from clocking up the workout hours and writing down what you want to accomplish. Perhaps you want to power to a running PB, maybe you want to master a pull- up, or you might even want to simply de- stress and feel good. Whatever your aim, finding your ‘why’ could be a great source of motivation on days of doubt and when results aren’t coming thick or fast. ‘In the fitness industry, we often say “Just show up”,’ says Buz Roberts, owner of F45 Ealing (f45training.co.uk). ‘But without a plan, it’s easy to walk into a gym and then look around at which equipment is available.’ The net result is that your workout regime can quickly seem stale. Here, our panel of experts reveal how to set a target and stick to it.

Q It’s not uncommon to see big improvements during the early stages of a workout plan, but how can we stay on track when it gets harder to achieve our goal?

Luke Goulden, personal trainer and coach (lukegoulden.com) ‘Progress never stops; just our perception of it. And even though progress will inevitably slow down, unless you completely give up and throw it all in, you’re always moving in the right direction regardless of the speed you’re moving at.

‘There are some steps that I believe can be helpful for staying on track and keeping motivated as progress slows. Firstly, ask yourself how important your goal is to you. Are you prepared to do what it takes when the going gets tough? Motivation levels shift, so prepare for that because it won’t always be the same as when you started out. Your motivation will rise and dip, and knowing the answer to this question will be so important when progress slows.

‘Next, have total clarity on the vision you have for yourself. With vision comes action, so ask yourself how your future self feels and looks. This can really serve as a reminder of your “why” and keep you inspired.

‘ Thirdly, be patient, persevere and trust the process. If you’re focusing on the daily habits and practices that move you in the right direction, you stay consistent. You will get there, so enjoy the journey and systems you have in place.

‘Finally, either hire a coach or know what you need to know. I am a coach and I have been coached or mentored now for the past 12 months. Seeking a trainer or a coach who knows what they’re talking about can be one of the most valuable investments you make. If this isn’t an option, then do what you can to educate yourself on what it takes.’

Q Meeting a fitness goal requires a structured approach but how might someone go about building an exercise plan that meets their aim?

Buz Roberts, owner of F45 Ealing (f45training.co.uk) ‘Having specific goals with set time frames is a key component of improving your fitness level. it’s too easy to “go with the flow” and hope that what you are doing is right for you personally. engaging with a professional who not only understands how to achieve results but also understands you as a person and your lifestyle is critical. it’s proven that if you enjoy an activity, you’re more likely to stick with it long term, so find a fitness activity that is enjoyable as well as effective.

‘ You should firstly start by working out your goals and how committed you are to achieving them, then look at when you are likely to work out, for how long and what (if anything) is holding you back. This will help you to stay on track at times when you could so easily talk yourself out of a planned session.

‘Being fit is one component of wellbeing; having the right nutrition and recovery is often overlooked. Rather than look at your fitness goals in isolation, view your whole self and identify what will help you feel better – your plan should include all aspects! At F45 Ealing, we lead a nutrition programme called the

45- Day Challenge which is immensely popular as it provides structure, support and nutritional guidance. we all know that setting goals is the easy part – it’s the doing and staying accountable that is difficult. this is where having a support network around you becomes the key to staying true to your plan.’

Q For those who set a fitness goal but got set back by injury or illness, what steps can they take to getting back on track?

Adam Ridler, master trainer at Ten Health & Fitness (ten.co.uk) ‘Injury or illness can often prove the undoing of many people’s training programmes and goals, but it really doesn’t have to. In reality, we will all suffer from injury or illness at some point but how we deal with it will have a huge impact on our aims.

‘Firstly, seek advice from a professional to get the right treatment for whatever you are suffering from, then complete the recovery programme that is established for you. Taking time off from a workout schedule isn’t always bad news – it might provide the opportunity to focus on other areas that can be undertaken without hampering recovery, be that strength work, flexibility work or balance work.

‘Offloading training through rehabilitation can also allow some valuable rest and recovery time. If you’ve been in a period of heavy training, some time off the programme can allow your body to fully recover and help with a greater adaptation to the previous training stimulus.

‘Finally, the return to training should be well managed. It’s tempting to come back hard and fast, however, this might overload the body and send you back into injury or illness. It’s easy to fall into a cycle of hard training followed by injury or illness. Instead, when returning to training, expect your performance to be at a lower level than before. Set smaller goals for your training to get back on track quickly, and then adjust your longer-term goals accordingly.

‘If you manage your recovery well, you should be able to restart training in a good place. Responding positively to setbacks requires resilience, and this will help you achieve your training goals.’

‘Your workout plan needs to be enjoyable’

Q How long should we stick with one workout plan, and what are the signs that it is time to change the programme?

Personal trainer, Miranda (MK) Fox ‘ Your workout plan needs to do a couple of things: The first and arguably most important is it needs to be enjoyable. If you aren’t enjoying what you’re doing, you won’t stick to it. You can keep up appearances for a little while, but a few weeks in, you’re going to start to dread those sessions and make every excuse under the sun not to train.

‘Secondly, your workout plan needs to be challenging. If you don’t keep gradually increasing the load, you’ll stop seeing improvements. That’s why when you first start hitting the gym, you see results that then start to plateau – you’re still doing the same kind of training you started with but your body has adapted to cope with it. If you see this happen, switch up your programme: increase the load, intensity or resistance. Fitness is just like reading and writing – you won’t get into university by only reading

Biff and Chip! In the same way, you’re not going to reach your potential by doing the same thing week after week.’