Locked Down… But Not Out
The reality is unless you have a rocking home gym set up your training, health and fitness have likely taken a hit over these past lockdowns. But just because things aren’t ‘perfect’ thinking there aren’t ways to make things better is just straight up B.S!
With a couple of lockdowns under our belt, our team has developed some experience in navigating these disruptive situations, so we thought we’d pick their brain!
In the interest of sharing some of this knowledge with you, we’ve interviewed our crew to bring you what we think are some killer tips and ideas to better navigate lockdowns or any other life curve balls thrown your way now, and into the future.
QUESTION 1: IF YOU COULD GIVE PEOPLE 2-3 SIMPLE TIPS, HACKS OR TRICKS TO STAY ON TOP OF THEIR HEALTH AND FITNESS DURING LOCKDOWN WHAT WOULD THEY BE?
1. Don’t sit down all day. Every hour gets up, go grab a drink of water, go to the toilet. Something to keep you moving and not lounging around all day in your PJs.
2. Avoid snacking compulsively – Try to stick to your meal targets and snack targets. Don’t overindulge in chocolates and sweets so best to keep them hidden or not in the house at all!
3. Enjoy the outdoors! Try and fit in at least an hour of outdoor exercise per day to keep up your exposure to the sun (Vitamin D).
1. Keep a routine as best as you can. Wake up at the same time, set a time for your meals, a time to exercise and stick to them!
2. Don’t overcomplicate training. Everybody wants the new flashy home workout but, simply doing some basic bodyweight movements with tempo, pauses and volume will be enough to keep you fit, maintain muscle and could even make you stronger!
1. Shop mindfully. If you’re someone who knows you struggle with self-control with your food choices, don’t buy those foods and have them easily accessible within the home.
2. Establish a new lockdown routine that you can stick to and prioritising the things you need to do in your day that will contribute to your health and wellbeing (e.g. exercise, stretching, meal prepping for the day)
1. Continue to pre-prepare / plan all meals and snacks for the day; even if working from home.
2. Get outside for leisure time, away from screens; perhaps walk with a friend to stay socially connected.
1. Keep moving doing normal day to day stuff e.g. (mowing the lawn)
2. Do something you enjoy as part of your exercise routine e.g. riding a bike
3. Involve your partner/family members to help you work on improving your health
4. Learn how to be flexible with your diet to enjoy and be healthy at the same time
1. Set a time where you workout/have it included in your daily routine
2. Plan out your meals for the day in advance. Know what healthy foods you’re going to eat and keep them handy.
3. Try exercise routines you might not have tried before – keep it interesting, but just don’t go too crazy. Consider talking to a coach before taking on anything brand new (like hitting your first 10K when you’ve only just started walking).
1. Prep and Pack Your Food just like you would if you were going to work – putting the same time and energy into your meal preparation will keep it front of mind, and ensures you have plenty of healthy options quick and readily available.
2. Set smaller, lockdown health goals – something small that connects you to movement and exercise each day. 10K steps, 10min stretch each morning, social media limit of 30mins per day, etc. Don’t focus on the outcome, but instead focus on something you can DO each day.
1. Stick to your routine – go to sleep on time, train at your usual time, have 3-4 full solid, planned meals
2. Sit less and move more – try not to spend all your time watching TV and try to get some sunlight in!
QUESTION 2: WHAT WOULD YOU SAY IS YOUR FAVOURITE AT-HOME EXERCISE OR TRAINING STYLE?
For the lower body, Single leg exercises – There are so many variations of single leg work that can challenge even the most advanced lifters that require little to no weight. Bulgarian split squats or front foot elevated split squats with tempo and a pause won’t require much weight for most people. This might be a great time to work on your single-leg Romanian deadlift or even your single leg squat!
For the upper body, Chin-ups and Pull-ups – Probably the best upper body exercises you can do at home or a nearby park. It can be regressed with bands, or with isometrics/holds or negatives to help build strength in the movement. You can even just start with a dead hang to build up grip strength (along with an awesome stretch for your shoulders, lats and even your lower back) and work your way up from there!
Lower body endurance style training can be tough no matter where you’re at!
If you’re lucky enough to have a little bit of equipment, EMOM’s (every minute on the minute) and pyramid rep workouts keep things interesting so that it doesn’t get boring or monotonous if your exercise selection is limited.
My favourite at-home exercises would be Chin-Ups! A tough movement that works most of the upper body and when done right, lots of abs as well. For those that can’t quite get chins ups yet, you can perform eccentric (lowering part of the chin-up) only reps or use a band to assist.
Stretching and yoga is my favourite + getting outside for a jog/walk.
Bodyweight circuit including running and cycling.
Lower body! Foam Roller Hack Squats, Walking Lunges, Banded Romanian Deadlifts. You don’t need much for keeping your legs moving!
QUESTION 3: WHAT IS SOMETHING THAT YOU’RE PROUD OF SEEING IN OUR CLIENTS OVER THE CURRENT LOCKDOWN?
That they still turn up to sessions regardless of the outcome!
During our first lockdown, every PT tried to make online and virtual training work, and most of them failed. Our team at PPT pushed to make things work even after we returned from lockdown to make this option viable not only for us but for our clients in the event a lockdown happened again. We collected feedback, found what worked, and now, I’m proud to say that our virtual product is one of the best training tools we have to offer our clients especially if they are unable to come in to train in person.
So many clients still coming to the outdoor space and just giving their work out their all despite the circumstances. Special shout out to our client Peta S as she hardly missed any workouts since we’ve moved outdoors and only had about 2 sessions inside the gym! She has still progressed heaps with her strength and mobility, which is awesome!
1. We had a client training virtually with us who relocated to her daughter’s treehouse as that’s the only place she would get any reception! Carried KB’s and DB’s up there to do the session.
2. I received a proactive message from a client when she found out she couldn’t come to the gym anymore to say she wasn’t stopping and would need equipment. She was someone I thought I’d have to convince to try virtual training, but she was all over it before I even called her!
Special mention to our client Karen S. Changed up some habits, stuck with them and is achieving results in the process.
Also our online client Saf! Continuing to train regularly even after moving away, working full time and all the other lockdown stress that comes along with it!
It’s hard to pick one thing for me. Our clients have surprised me every day with their effort. But if I had to think of one thing, I’d have to mention the number of new clients STARTED training with us during lockdown! I mean, they’ve never seen the inside of our gym, yet they’ve jumped on and committed to their health and fitness despite the conditions not being ideal.
For some people, I know this wouldn’t be on the cards, but I find it truly inspiring to see people commit to a fitness journey when no one would hold it against them for putting it off.
All the new clients signing up during lockdown! We even had one client change their address and temporarily move so that they could continue to train at PPT.
In the last lockdown, a lot of my clients found that Zoom workouts were just not cutting it. Through the implementation of Virtual 1 on 1 coaching, I’ve seen clients who themselves would’ve expected to see their results go backwards, get results not just on the scales but in strength as well. I have even had clients pick up extra sessions to make sure they are getting it done and smashing their goals.
QUESTION 4: FLIP THE SWITCH! WHAT IS ONE POSITIVE HEALTH BENEFIT OF THE LOCKDOWN THAT YOU’VE PERSONALLY OR SEEN CLIENTS BENEFIT FROM (AND YOU CAN’T SAY TIME WITH THE FAMILY)?
Time to decompress and work on things I’ve overlooked or didn’t have time for before.
Being a PT, early morning starts to come with the job description and sometimes you don’t always get your beauty sleep. We all know how important sleep is, but sometimes we forget to prioritise it because of work, family or other commitments. Getting those extra zzz’s has made me more productive with work, puts me in a better mood and makes lockdown a little bit more bearable!
Some clients are exercising more than they ever would have! Using our on-demand workouts, going for daily walks or runs etc.
Sunshine! I don’t think I’ve spent so much time outdoors as I have of late. The weather has been incredible as well. Super grateful experience this!
Personally – I’ve benefited by not eating out regularly (as I would have)
A client benefit – Not drinking beers daily due to pubs being shut!
Appreciation for our clients. These guys are putting in the work whether they are in their lounge rooms with a few bands and a Kettlebell or outside training with us in the sun. The effort seen through our clients has been amazing and it shows that fitness isn’t just a hobby for some of these guys but a lifestyle that is a must in their day-to-day lives.
So there you have it! Tips, insights, and clients win straight from the mouths of our coaches! If you have any questions, please reach out!
Want to know more? Score yourself a FREE copy of our PPT Guide to Good Health Ebook HERE