New Year New Me 2021

It’s 1st of January 2021…so hold onto your hat and buckle in for what will inevitably be a month of fitness secret reveals and weight loss tricks enlightening you on how to finally “GET THE BIKINI BODY YOU’VE ALWAYS WANTED”, “DROP 5 LBS IN JUST 5 DAYS” and “SHED THAT XMAS BELLY”.

But…whilst the notion of quick fixes may be tempting, particularly so in a society obsessed with instant gratification, is it time that we finally stop falling into this dated annual trap perpetuated by the media and diet culture? Let us not forget that it’s the very same media moguls who on December 31st are actively encouraging a laissez-faire, let your hair down and eat that mince pie attitude, are then the very next day pedalling rituals of how to run off that Christmas excess.

Now, let’s get one thing straight…this is not to say that the turn of the New Year doesn’t represent an opportunity to clean the slate so to speak, but the huge pressure and expectation that we will or should become fundamentally different people in 24 hours is profoundly flawed. Maybe it’s time to shift the focus from drastic and so often short-term resolutions and begin to dig a little (or a lot) deeper into what it is that we truly want, and perhaps more importantly, why.

So, this new year, why not try these three steps…

  1. Reflection

Let’s be honest, 2020 hasn’t exactly been the smoothest of rides, but that’s not to say that it was all doom and gloom. Take some time to reflect on the past year. What were the victories? No matter how small you may perceive them to be, a win is a win and should be celebrated as such.

Watching the ADC family come together for the six-week challenge, encouraging and supporting one another, with a touch of friendly rivalry along the way, demonstrates perfectly how each of you triumphed in the face of adversity. ‘Oh, but it was just 10,000 steps…that’s hardly a victory’ I hear you say. Wrong. 10,000 steps, to use that example, very often represents so much more than just the physical act, and probably something different for each of you. The mental battle, self-discipline, and the act of carrying on even when a Baileys and season 4 of The Crown (insert alternative drink and programme as necessary) is far more tempting, is a huge feat. It is in these smaller habits where great things are borne, so give yourselves a well-deserved pat on the back and a nice dose of credit where it’s due.

  1. Let’s set goals, not resolutions.

Having reflected on the past year, it’s time to think about what you want for the year ahead. Here, however, I’ll challenge you to set yourself some goals rather than the familiar resolutions. Whilst there is nothing inherently wrong with resolutions, a word that actually derives from a Latin expression meaning ‘to simplify’, it seems that our modern approach to setting these resolutions has taken on a very black and white, all or nothing mentality. The focus too often revolves around what we are going to eliminate from our lives rather than what we can add. If we don’t stick to our too stringent plans, we often use this as proof of failure and give up on the resolution altogether.

This is where goal setting comes into play. Goals provide direction. Goals provide focus. Goals provide actionable steps. Crucially goals allow for a degree of flexibility such that any obstacles that may arise along the journey need not stop us from attaining our goals. Much research has been conducted demonstrating that the world’s best athletes all share one common feature: setting clear and concise goals. Here at ADC, we operate on an ethos of training all of our clients like athletes…so, now it’s time to start thinking and acting like one too.

Whatever your personal goals may be, a powerful way of setting them is to make them SMART.

  • S– Specific (or Significant).
  • M– Measurable (or Meaningful).
  • A– Attainable (or Action-Oriented).
  • R– Relevant (or Rewarding).
  • T– Time-bound (or Trackable).

See our post on ‘SMART goal setting’ under the Mindset Education tab for more info.

  1. Identifying your why?

Brilliant, you’ve got a list of your SMART goals, all ready to be stuck to the fridge under your Ibiza 2018 magnet. Job done. Let’s get going…. carpe diem and all that. Well, not just yet. We have one more step which is arguably the most critical of all. Finding your WHY.

It was the German philosopher Nietzsche who said ‘He who has a why can endure any how’; indeed, it is in finding this reason or ‘why’ behind any ‘what’ that will ultimately propel you invincibly towards your goals.

Why How WhatWe tend to work backwards when it comes to finding our why. In the fitness industry especially, people often come to us with a clear idea of WHAT it is that they want to achieve. Maybe it’s fat loss for one person or muscle gain for another. Some people want to accelerate their sports performance to the next level, whilst another may want to reap the psychological rewards that exercise provides. Whatever your personal goal may be, it is now time to really ask yourself why do you want this? It is by really digging deep and being honest with yourself about your personal reason and motive for having a certain goal that will ultimately provide you with the momentum to get there. Without this resolve and a solid awareness of your why it is unfortunately very easy to give up when you hit the first hurdle. And let’s be clear that is no failing or weakness in you; it happens to all of us, but it doesn’t need to.

Take some time to ask yourself WHY do you want your personal goal. Write that down. Then ask yourself again…why? And again. And again.

There is a lot to be learnt from a toddler, one of which is their incessant use of ‘but whyyyyyyyy?’, but really and truly they are on to something there. We need to get this deep level connection to our goals, and fundamental understanding of our goals. Once we have this unwavering foundation, we become unstoppable.

*cue Eye of the Tiger* 2021, team ADC are coming for you!

how to track progress image

how to track progress image

 

When it comes to tracking progress, whether it be in terms of your nutrition or training, it is important to consider what metrics we are using to do this. For example, a personal goal may be to simply reduce bodyfat and they might use the weight on the scales as the determinant as to whether they have made progress or not. However, the weight on the scales will fluctuate daily and weekly due to a host of factors, including, water levels and hormonal changes. Therefore, when trying to measure progress, it is best to use a range of sources. While weighing yourself can be an indicator, the most important way to track your progress is from Progress photos, measurements and body fat percentage tests, and collectively all these methods will give you a much more well-rounded l, reliable result. 👌🏼

For more information about our Fitness Programs please click here.

 

how exercise affects our mental health image

how exercise affects our mental health image

At ADC we appreciate that Physical and Mental health go hand in hand. As much as we like to put things in boxes and separate different systems in the body, the reality is that they are all interconnected. Just like a line of dominos, one thing leads into next and so and so forth. We are living in very psychologically challenging times, and an extremely powerful way you can change your physiological state within minutes is by EXERCISING. Here are just some reasons how exercise impacts your mental health

  • Exercise stimulates the release of “feel good” hormones such as endorphins which boost your mood, relieving depression and anxiety.
  • Exercise controls cortisol levels thus reducing oxidative stress and inflammation in the body and brain.
  • Exercise helps you to “get out of your head”. By doing something physical you are able to become more present within your body.
  • Exercise is good for the brain. Moving your body in different and increasingly challenging ways builds new neural connections to be made in the brain and improves cognitive function.
  • Exercising regularly helps you to maintain a healthier, fitter and stronger body which in itself provides you with confidence.
  • Exercise is social. Exercising with others helps builds strong bonds and relationships with others which is great for your mental and physical health.

For more information about personal training please click here.

WHAT IS YOUR MORNING ROUTINE? Image

The start of each day is an opportunity for you to set yourself up in the best possible way. Even simple habits can have a big impact on how you think and feel. Simply drinking a glass of water or doing a few minutes of exercise can transform your energy levels and get you in the right frame of mind to bring your best self.
Here are 5 simple morning rituals to kickstart your day:
1️⃣ Make your bed
2️⃣ Meditate
3️⃣ Glass of water
4️⃣ Nutritious breakfast
5️⃣ Exercise
Win your morning… WIN THE DAY! 💯💪🏼

supporting your immune system image

There may be some things we cannot control when it comes to the coronavirus, but one thing for sure we can take control of is making sure we stay as healthy as we can to protect ourselves from the virus. –
Sleep
Getting good quality sleep is essential for proper immune functioning and recovery. Quality is just as important as quantity here so try to avoid caffeine in the evening as well as going on your devices before bed.
Stress management
Research shows that long term stress reduces immune system function. Yoga, mindfulness and meditation have all been found to help with this.
Exercise
This is probably the number one thing you can do to help keep your immune system functioning the way it should. Exercise helps to flush bacteria out of the lungs and airways.
Fruit&veg
Fruit and veg offer a lot of vitamins and antioxidants that help our body absorb nutrients and function properly.
Vitamin C & Antioxidants
Vitamin C and antioxidants support various functions of the cells involved in our immune response. However, some people may suffer stomach issues with too much vitamin c, so if you are getting enough from your diet there is no need to supplement.
Omega 3
Omega 3 is something we generally lack, especially in western society. Getting adequate amounts enhances the activity of immune cells known as white blood cells. Oily fish such as salmon is a great source of omega 3.
Limit processed foods
We have trillions of tiny bacterial cells in our gut which actually help us to break down food, absorb nutrients and keep toxins out. So when we feed them processed food with large amounts of salt, sugar and trans fat, the wrong type of bacteria and yeast starts to grow to impair our immune system.
Limit alcohol & smoking 🥃🚬
Alcohol and smoking affect the respiratory system. Excessive drinking and smoking impair the function of immune cells in the lungs and upper respiratory system, leading to increased risk for pneumonia.
Vitamin D
Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection.
#stayhealthy

WHY THE SCALES DON’T TELL THE WHOLE STORY Image

There are many factors that cause weight fluctuations. For example, the amount of water you are holding. This is especially important for you ladies, because in the days before your period, oestrogen and progesterone rapidly decrease. These hormones control the way your body regulates fluid. When these hormones fluctuate, the tissues in your body accumulate more water. The result is water retention. So, the next time you step on the scales remember what that weight is exactly is, and if you are going to weigh yourself try to make it the same time of day-ideally in the morning before you eat or drink anything, for a more accurate reading ✅
#gym #weight #scales #weighingscale #weightloss #fatloss #motivation #nutrition #teamadc #gymmotivation

ARE YOU TRAINING HARD ENOUGH? image

When it comes to building muscle, one thing that most people can agree upon is that you need to be pushing towards muscular failure in order to stimulate growth. Research shows that whether you perform 20+ reps or 6+ reps, there is little to no difference in muscular growth, as long as the individual reaches close to muscular failure.
This intensity is difficult to maintain for multiple sets, so if you are following a programme whereby you need to complete 3 sets, the first 2 sets can be used to work up to your top weight, while keeping 2-3 reps in reserve. Then on your last set, you can challenge yourself by pushing to your absolute muscular failure point (the point at which your TARGET muscle cannot produce another rep without momentum). This type of training is very effective but is best done with a spotter/training partner especially for the bigger compound lifts.
Try this in your next workout and let us know how you get on 💪🏼🔥
#TeamADC #WinnersCircle #Training #MuscularFailure #MuscleBuilding

For more information about personal training in north london please click here.

ACCOUNTABILITY Image

One of the most important ingredients to achieving any goal you set out to is by keeping yourself accountable and surround yourself with others who will help you to do so.
Whether you are just beginning your fitness journey or you are more experienced, it is still always important to surround yourself with people who will support your growth and care enough to tell you the truth, as well as draw from as many data sources as you can – “what gets measured gets managed”.
The American Society of Training and Development (ASTD) did a study on accountability and found that you have 65% of completing a goal if you commit to someone. And if you have a specific accountability appointment with a person you’ve committed, you will increase your chance of success by up to 95%. Goals take time, hard work, perseverance and commitment to achieve. And results often do not come as quickly as you hope. You can easily lose motivation in the process and give up.
If you are struggling to keep yourself accountable and want support from our expert coaches to guide you through your journey and get you RESULTS, then click the link in our bio to find out more!

For more information about personal training in London please click here.

MODES OF RECOVERY Image

DO YOU PRIORITIZE RECOVERY IN YOUR TRAINING PROGRAMS?🤔
Recovery is a key part of the growth process. Without adequate recovery and replenishment, adaptions cannot occur and you will be doing more damage than good. The reality is that when we train, we are taxing our bodies to the point of cellular breakdown with the intention of building them back up stronger and more efficient. Often people have the perfect training plan written on paper, yet they do not manage the stress in their lives and struggle to keep up. We need to understand that staying up late with a sick child to the early hours of the AM, or working extra hours to reach a deadline can play into your ability to perform in the gym. With this being said, it is important to remember that a training plan is a template “written in pencil, not etched in stone” Sometimes the stresses in life may affect your ability to perform what the program has written for the day and that’s okay. Modify to get your work in and then look at how you can optimize your recovery and day to day habits to get back on track for next session or next week.
MODES OF RECOVERY 👇🏼
SLEEP – While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best.
ACTIVE RECOVERY DAYS – Studies show that active recovery exercise may help clear blood lactate in the body. Blood lactate may accumulate during intense exercise and results in an increase in hydrogen ions in the body. This accumulation of ions can lead to muscle contraction and fatigue. By participating in active recovery, this accumulation decreases, helping your muscles feel less stiff the next time you workout.
ADEQUATE PROTEIN – Proteins help repair damaged muscle tissue and build new lean tissue as part of your body’s adaptive process. As a general rule, you should aim for 0.8-1.2g Protein per pound of bodyweight.
STAY HYDRATED – Water flushes toxins out of the body, transports nutrients into the cells and helps regulate body temperature and pH balance, in turn helping to reduce the effect of DOMS (Delayed Onset of Muscle Soreness)
#Recovery #Performance #TeamADC

Facts about Fats Image

Although in previous years Fats have been demonized, they are essential for our body’s functioning. However certain types of fats have been found to be more beneficial than others. For example, unsaturated fats with a higher omega 3 to 6 ratio have been found to reduce inflammation, whereas trans fats found in processed foods increase inflammation, which leads to disease. Here are a few reasons why Fats are important for body composition and performance:
-Regulates hormones such as testosterone which is important (not only in males but in females too) for muscle growth. In turn, the more muscle mass you build, the more calories you will burn at rest, thus decreasing your body fat levels.
-Keeps you fuller for longer. This especially important while on a calorie-controlled diet. However Fats are 9kcals per gram, so more high-fat foods means you will need to reduce your carbohydrate intake to stay within your calories.
-Regulates blood sugar levels and provides energy over a longer period. They are the next source of fuel after your (glycogen) carb stores are depleted.