No motivation to workout in the gym? Here are 5 tips to get you up and moving
We’ve all been there – planning to hit the gym or go for a run, but when the time comes, that little voice says, “I’ll do it tomorrow… or maybe the day after.”
Finding motivation to exercise can be challenging, especially when you’re tired or juggling a busy schedule. But it’s not just about “powering through” or forcing yourself to do it. Instead, it’s about building habits that help you stay on track even when you have no motivation to workout.
Here are five actionable tips to help you regain your gym motivation and stay committed to your fitness journey:
1. Change your perspective
Many people associate exercise solely with weight loss or improving their physique, but it’s much more than that. Regular physical activity benefits your mental health and overall well-being. It reduces stress, boosts mood, and helps manage anxiety and depression. On World Mental Health Day, it’s important to remember that exercise is an effective tool to support mental wellness. Likewise, staying active can lower the risk of diseases such as diabetes, heart disease, and cancer. By focusing on these broader benefits, you might find it easier to exercise, even when you feel no motivation.
2. Think fun and variety
Exercise should never feel like a chore. To stay motivated, incorporate variety into your fitness routine. Try a new group class, experiment with different workout styles, or get a few friends together for a personal training session. There are so many options available, from yoga to HIIT classes, that there’s something for everyone. Keeping an open mind and exploring new activities will help you stay engaged and excited about your workouts. When you’re having fun, it’s much easier to keep going—even on days when motivation to exercise is low.
3. Set specific goals
Setting clear, realistic goals is essential to staying motivated in the long run. Use the SMART method—Specific, Measurable, Achievable, Realistic, and Timely—to define your fitness objectives. For example, instead of saying, “I want to get in shape,” try setting a concrete goal like, “I will jog for 20 minutes every Monday, Wednesday, and Friday before breakfast.” Having specific goals to work toward makes your progress measurable, which can boost your motivation, especially when you track your success over time. When you see yourself moving closer to your goals, it’s much easier to overcome those “no motivation” days.
4. Schedule your workouts like an appointment
One of the most common excuses for skipping workouts is, “I don’t have time.” But the truth is, we make time for what’s important. If you struggle with fitting exercise into your day, treat it like any other important appointment. Block out time in your schedule for workouts and stick to it. Just like you wouldn’t cancel a meeting with your boss, don’t cancel your workout. Whether you’re busy with work, family, or other commitments, scheduling fitness into your routine will help you show up even when you feel no motivation to workout.
5. Seek support from others
Staying consistent is easier when you surround yourself with positive, motivated people. Whether it’s a workout buddy, a fitness group, or supportive friends and family, having a network can keep you accountable. Their encouragement can boost your gym motivation, especially on days when you’re struggling. By being around others who prioritise health, you’re more likely to adopt their habits and stay committed to your own fitness goals.
Setting good foundations
If you still find yourself lacking motivation to exercise, remember that you’re not alone. Staying committed to your goals is possible with the right mindset and support. On World Mental Health Day, take the time to focus on both your physical and mental well-being – because a strong mind is the foundation for a strong body.
Not yet a member of a gym? We’d love to invite you to Central YMCA Club, the largest health and wellbeing club in central London. With over 50 fun and friendly classes to choose from, as well as an indoor heated swimming pool, sauna and so much more! Discover more here.
Level up your workout: How the indoor rowing machine can transform your fitness
Your first visit to a new gym can sometimes be overwhelming as you are confronted by an array of different, and sometimes intimidating, gym equipment.
There’s the treadmill and the bike – those are familiar to us, but what about the indoor rowing machine? This is a piece of equipment that is often overlooked because a) it’s not clear what the benefits of using the indoor rowing machine are and b) it looks a bit complicated to operate.
So, what are the benefits of indoor rowing?
1. Rowing works every muscle in the body
Rowing uses more muscles than any other cardio activity. In the lower body, the calves, hamstrings, quadriceps and glutes are all worked. The upper body uses the abdominals, the lower and upper back, lats, forearms, biceps and shoulder area.
Rowing is also fantastic for the entire core of the body making it the choice piece of equipment when it comes to reducing your waistline.
2. Aerobic benefits
Aerobic exercise is generally relatively low intensity and lasts for periods of time usually more than 20 minutes. Aerobic means “with air” and refers to the body’s use of oxygen to meet energy demands during exercise via aerobic metabolism.
Rowing is an excellent activity to improve cardiovascular fitness, which is the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.
The main benefits of increased cardiovascular fitness are:
Increased metabolism.
Increased efficiency of the body’s ability to pump blood through the circulatory system as the heart becomes stronger.
Reduced risk of chronic and life-threatening disease such as coronary heart disease, type 2 diabetes and some cancers.
Effectively combatting anxiety, stress and depression, leading to an increased level of self-esteem.
Aerobic benefits are often achieved by rowing for longer periods of time at lower intensities.
3. Anaerobic benefits
Anaerobic metabolism refers to exercise of an intense nature and is used to promote strength, speed and power. Anaerobic means “without air” and is typically a high intensity activity, which lasts from mere seconds up to two minutes in duration.
Rowing can be used very effectively to increase the anaerobic fitness of an individual as it uses many large body parts and is effective in the recruitment of fast twitch muscle fibres.
4. Stress free on the body
Rowing is impact free and teaches the body to use a full range of movement. Due to the seated position, the ankle, knee, hip, lower back and spine are protected from impact meaning an excellent workout can still be achieved by virtually every cross section of society, from young to old, untrained to fit.
Regular indoor rowers report that there is less perceived effort with an elevated heart rate, therefore you can improve your levels of fitness and stamina much easier without feeling as if you are working as hard. It is easier to maintain a higher heart rate with rowing than it is with other forms of exercise, meaning that you can exercise for longer at a given heart rate to increase your overall fitness capacity.
5. Time efficient and delivers maximum results
We live busy lives, so we ideally want to use equipment that gives the best return on time and effort expended. Due to the recruitment of many large muscle groups, rowing is very time efficient in achieving desired results of fat loss, cardiorespiratory fitness and anaerobic power performance.
Rowing produces superior results in less time giving it more “bang for your buck” than running on a treadmill, cross trainer or stationary bike.
So the next time you’re in Central YMCA Club, give the indoor rowing machine a try, and reap the benefits of this full body workout. Not yet a member? You can join us here.
Check out this video from Olympic champion Alex Gregory to find out how to get your technique right.
You can also watch the benefits of indoor rowing in this video.
How to Begin a New Exercise Routine With Confidence
Post by:
Christie Goyette
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Summer is winding down, and for a lot of us that means getting back into a routine that we may have neglected these past few months. Autumn is the perfect time for a fresh start in many aspects of our lives, including fitness. If you’ve been slacking on your workouts over the summer, it’s a great time to get back on track. Or perhaps you’re brand new to exercise and you’ve been waiting for a sign to make that final push. Well, here it is!
There are so many benefits to exercise, such as:
Higher energy levels
Improved mental health
Better quality sleep
Reduced risk of health conditions like type 2 diabetes, heart disease, and high blood pressure
Aesthetic changes like fat loss and a more toned physique
Once you start exercising and seeing the results you want, you’ll be hooked! It’s just taking that first step that’s the hardest part. We’ve got your back! Follow this guide on how to begin a new exercise routine, and you’ll be confidently hitting the gym in no time!
(And as always when starting a new health or fitness routine, we recommend checking in with your doctor, particularly if you have any pre-existing health conditions.)
Find your “why”
First things first – determine your motivation behind working out more often. Some examples could be to improve your mental health, start sleeping better, have more energy, manage health conditions like high blood pressure or diabetes, gain more muscle, or lose some extra fat to get to a healthy weight as recommended by your doctor. Your “why” could be totally different to your friends’ or family members’ and unique to you. It doesn’t really matter what your reason for exercising is as long as you have something keeping you motivated!
Determine your starting point
Are you brand new to working out? Getting back into a fitness routine after a break? Or simply switching from one type of workout to another? Whichever it is, make sure your new workout routine matches your current fitness level. For example, if you are already active, you may be able to jump right into more challenging workouts. But if you are inexperienced in the gym or have been inactive for a while, be sure to start slow. Going in strong too early could lead to burnout or injury and do more harm than good. We’d highly recommend booking a session with a PT if you’re new to exercise to learn the proper techniques and exercises to help you reach your personalised goals.
Set reasonable goals to track your progress
Having a goal to work toward will help you stay motivated. But avoid setting goals that are too general like “lose weight” or anything you may not be able to realistically stick to like “go to the gym 6 days a week.” When setting goals, think SMART (specific, measurable, achievable, relevant, and time-sensitive). Here are a few examples of SMART fitness goals:
“I will gain 3kg in lean muscle mass within the next 3 months.”
“I will fit into that too-tight pair of jeans in time for my birthday on 11 December.”
“I will be able to run a 5k without stopping by Christmas.”
“I will improve my mental health and be able to reduce my number of therapy sessions by the start of 2025.”
Not only do these goals give you something to work toward – they also have some parameters to help you stay accountable and consistent.
There are many ways you can track your fitness progress, and many of them don’t even involve weighing yourself. Other ways to check in on your progress are taking progress pics, using the body composition machine at the gym, tracking the amount of weight you’re lifting in the gym, and paying attention to the way your clothes fit.
Also keep in mind that certain goals may be harder for you to track, like improvements to mental health, energy levels, and sleep quality. When it comes to these goals, it may help to keep a journal of how you’re feeling. Then go back periodically to read some of your old entries to see just how far you’ve come!
Push through that initial self-consciousness in the gym
When you walk into the gym for the first time or after being away for a while, it feels like everyone is staring at you and judging what you do. But that’s not the case at all! Everyone is so focused on their own workout that they probably aren’t paying any attention to what you’re doing.
If you’re brand-new to the gym, see if they offer a complimentary tour to new members. One of the PTs who works at the gym can show you where everything is located, teach you how to use equipment you aren’t familiar with, and answer any questions you may have. Some gyms also offer a complimentary PT session for new members to help you create an exercise plan based on your current fitness level and unique goals.
As you gain confidence in the gym, you could also try to schedule your gym sessions for off-peak times. You won’t have too many people crowded around you and you shouldn’t have trouble getting the weights or machines you want to use.
Pre-plan your workouts
This way, you’ll know exactly what you’ll be doing once you get to the gym – no wandering around aimlessly! It’s also easier to keep yourself accountable if you have a set workout planned versus going to the gym and just winging it. It may help to keep a diary of your workouts, or you can even use the notes app in your phone to keep track. Need some inspo? You could get a personalised workout plan from a PT, sign up to one of the many fitness apps with guided workouts, or even take advantage of the free workouts available on YouTube.
Wear workout clothes that you feel great in
Gym wear is all about comfort, not fashion! Make sure you wear clothes that you feel confident in and that you can easily move around in. If your gym fit is also cute, that’s a bonus but not nearly as important as comfort!
Listen to your body and prioritise recovery
Recovery time can be just as valuable as time spent in the gym! Rest days give your muscles time to recover, lowering your risk of energy. But they also give your mind time to rest, so you don’t end up feeling burnt out or overwhelmed, especially as you get used to a new routine. Always listen to your body – if you’re still feeling sore a few days after a tough gym session, don’t push yourself to do another intense workout. More relaxed workouts like yoga or a long walk are also great ways to get your body moving!
Try out different forms of exercise
When you’re brand new to working out or you’re trying to get back into a solid routine after some time off, it’s the perfect time to experiment with different forms of exercise. Ideally, you’ll want to strike a balance of strength-training, aerobic exercise, and flexibility training. But within those categories, the options are endless – weightlifting, HIIT, yoga, dancing, swimming, running, Pilates, cycling, calisthenics, football… we could go on and on! Trying new workouts can keep you motivated and interested, and you’re much more likely to stick to a routine if you find forms of exercise that you enjoy.
Put together an awesome gym playlist
Listening to music that gets you energised will help power you through your workouts. Music has even been shown to increase motivation and stamina and improve your overall workout performance!
Find an accountability partner
You’re a lot less likely to make excuses if you have someone else relying on you! If you have a friend, family member, or partner who is also looking to get into a solid workout routine, see if they’d be open to hitting the gym together and sharing your progress to keep one another accountable. Someone else who is new to your gym also makes a great workout buddy!
Don’t forget about nutrition
Good nutrition goes hand in hand with exercise, and having a healthy diet will help you get the most out of your workouts. Load up your plate with fruits and vegetables and incorporate plenty of lean protein, healthy fats, and whole carbohydrates to power you through your workouts. You don’t need to cut out “unhealthy” foods altogether but try to limit sugary snacks and ultra-processed foods in favour of whole foods.
Reward yourself for hitting fitness milestones
To keep yourself motivated and keep moving forward, treat yourself when you reach different goals or milestones you had set for yourself. For example, you could buy yourself a new pair of trainers or leggings when you’re finally able to lift that weight goal you’ve been working toward or reward yourself with a nice dinner out when you complete a 5k run for the first time.
Incorporate movement into your daily routine
In addition to the time you set aside for gym sessions or formal workouts, try to get more active in your day-to-day life as well. This will help create a habit around staying active. You could walk or cycle to work instead of catching the bus, do some stretches while watching TV at night, or swap the lift for the stairs whenever possible.
Push through dips in motivation
Lots of people go into a workout routine feeling so excited and motivated. Then you settle into a routine and may notice that motivation starts to wane a bit, particularly if you aren’t seeing results as quickly as you’d like. But do your best to push through that! Sustainable change doesn’t happen overnight – it takes time to really see noticeable results and turn fitness into a habit. This may be a good time to try something new like upping your weights or trying new exercise classes to restart that fire in you.
Avoid comparing yourself to others
Everyone is on their own journey with their own unique goals and fitness abilities. If you’re just starting out or getting back into fitness after some time off, the worst thing you could do is compare yourself to others, particularly professionals or people who have been exercising consistently for much longer than you. Focus on your own journey, and only follow fitness influencers who make you feel encouraged. If there’s anyone on your social media feed who makes you feel bad about yourself, don’t be afraid to use that mute button!
Are you feeling excited to put these tips into action and start smashing your fitness goals? You’ve got this! If you’re in need of some more fitness tips to help you get inspired, here are a few of our other blog posts you may like:
Adult Swimming Lessons – Can an Adult Still Learn to Swim?
The short answer is – yes absolutely!
Learning to swim as an adult can feel daunting, but the good news is – it’s never too late to start. Whether you missed out on swimming lessons as a child or want to improve your skills now, there are plenty of resources available to help you dive in.
Why Learning to Swim as an Adult is Important
Swimming is not just a fun activity; it’s also an essential life skill. Knowing how to swim can save your life in an emergency and open opportunities for water-based activities like snorkelling, kayaking, or even just enjoying a dip in the pool.
Some adults hesitate to learn because they fear it will be too difficult or embarrassing. However, many adults have successfully learned to swim later in life. The key is to approach it with patience and the right support.
Is It Difficult for an Adult to Learn to Swim?
While learning to swim as an adult can present challenges, it’s by no means impossible. Adults often bring a level of focus and determination that can make learning easier in some ways. The most important thing is to take it step by step. Start by getting comfortable in the water, then gradually build up your skills.
One of the common barriers for adults is fear—whether it’s fear of water, embarrassment, or failure. But with the right instruction and mindset, these fears can be overcome. Many adults find that once they start, they quickly progress and gain confidence in the water.
Tips for Adult Learners
1. Start Slowly: Don’t rush the process. Begin by getting used to the water. Practice floating, breathing, and basic strokes.
2. Take Lessons: Professional instruction can make a huge difference. Instructors are trained to help adults overcome fears and learn at their own pace.
3. Practice Regularly: Like any skill, swimming improves with practice. The more time you spend in the water, the more comfortable you’ll become.
4. Stay Positive: Progress may be slow at first, but don’t get discouraged. Celebrate small victories along the way.
Where to Find Adult Swimming Lessons
If you’re in Central London, Central YMCA Club offers excellent options tailored specifically for adults. Just 1 minute walk from Tottenham Court Road station.
Adult Group Swimming Lessons: These lessons are designed for beginners or those looking to improve their skills. Over the course of five weeks, you’ll work with experienced instructors who will guide you through the basics, helping you build confidence in the water.
Adult 1-2-1 Swimming Lessons: If you prefer one-on-one instruction, private lessons are also available. These lessons are customised to your individual needs and goals, whether you’re a complete beginner or looking to refine your technique.
Central YMCA Club’s supportive environment and skilled instructors make it a great place for adults to learn to swim. With flexible scheduling and a focus on your personal progress, you’ll find that learning to swim can be an enjoyable and life-changing experience.
7 Simple Ways to Incorporate More Movement Into Your Day
Post by:
Christie Goyette
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Mental Health Awareness Month: Moving More for our Mental Health
May is Mental Health Awareness Month, and this year’s theme is “Movement: Moving more for our mental health.” As a Charity that has a core focus in the fitness and wellness sectors, we’re strong believers that getting in more movement is beneficial to all aspects of our health, including our mental wellbeing.
Exercise – and all forms of movement – have so many benefits for both our physical and mental health. But for those days that you don’t have time for a dedicated gym session, there are plenty of little ways to incorporate healthy movement and avoid sitting for long periods of time.
These are seven little ways you can incorporate a bit more movement into your day (particularly on workdays when you feel like you have a million and one things on your to-do list!):
1. Start your morning with a 5-10 minute stretch.
Not only does a morning stretch feel great, it also encourages good posture and blood flow, helps you start your day with less stress, and gives your mind and body an energy boost to take on the day. Need some inspo? We’ve got some short stretching videos on our YouTube channel.
2. Take a lunchtime walk.
If you have an allocated lunch break as part of your workday, use it as a time to give your mind a rest so you can come back refreshed to complete your afternoon tasks. This is the perfect opportunity to get in a nice walk, especially now that it’s getting warmer and sunnier!
3. Try a standing desk.
Standing desks are great for improving circulation, and standing while you work is also proven to improve your energy and reduce stress levels. If you don’t own a standing desk, you don’t necessarily need to invest in any fancy equipment. A kitchen counter or hightop table work just as well!
4. Stand up from your desk every 30 minutes.
Sitting for long periods of time has a negative impact on blood circulation, insulin resistance, posture, and bone strength. You’re also likely to feel more stressed if you don’t take little breaks throughout your day. For every half hour you spend sitting, aim to stand up for at least five minutes. Do a quick stretch, take the dog out, or go into the kitchen to make yourself a cup of tea. If you’re in deep concentration mode and don’t want to break your focus, this is where a standing desk can be a great option!
5. If possible, walk or cycle to your destination.
Whenever possible, skip the car or Tube and walk or cycle instead! You’ll get in some extra movement and some fresh air – something else that’s proven to support better mental health.
6. Take the stairs instead of the lift or escalator.
If you’re only heading up a few storeys, consider taking the stairs. This will get your heart pumping and encourage healthy joints. Plus, imagine the leg and glute muscles you’ll build up over time!
7. Try swapping your office chair for an exercise ball.
Similar to using a standing desk, sitting on an exercise ball helps keep your muscles and core engaged. You’ll get in a bit more movement compared to a standard desk chair, and sitting on an exercise ball is also excellent for your posture.
Why not give one of these tips a try today? And if you’ve got a bit more time for a dedicated workout, look through the workout videos on our YouTube channel or book in for a group exercise class at YMCA Club!
We’re opening doors to encourage a more inclusive workplace
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It’s time to announce our most recent partnership… we’ve signed up to Business in the Community’s Opening Doors campaign. And we’re in good company! We’re joining dozens of other UK companies in the campaign, and that number is steadily growing. Together, we’re changing the way the recruitment and hiring process works.
The current labour market is a tough one to navigate. Although there are a record number of job vacancies available, a huge portion of the potential market – around three million people – faces barriers to employment. This includes, but isn’t limited to, individuals who are disabled, ex-military, those with previous convictions, people who have experienced homelessness, older workers, and refugees. Alongside Opening Doors, we’re committed to adopting a more inclusive recruitment process and hiring diverse and untapped talent.
Some of the commitments we’ve made as part of the Opening Doors campaign include:
Advertising our vacancies through a range of channels and recruitment partners that target diverse groups
Training our hiring managers on inclusive recruitment and ensuring our employees understand this commitment
Using inclusive language in all our job listings – that means no jargon and including all the essential information like salary, working hours, location, and day-to-day job activities
Including diverse colleagues on interview panels where possible
Ensuring our candidates feel comfortable throughout the interview process and asking if they need any adjustments
Collecting diversity data at the application stage to ensure we can identify any potential barriers for diverse candidates
An inclusive and equitable world won’t happen overnight, but we’re deeply committed to getting closer over the next few years. Business in the Community’s Opening Doors campaign plans to make 2 million jobs more inclusive by 2025, and we’re so honoured and proud to be a part of it!
Fitness for Older Adults: How to stay active over 60
Physical fitness is essential for our health throughout every phase of our lives. The NHS recommends that older adults get at least 150 minutes of moderate exercise or 75 minutes of intense exercise each week. They also encourage older people to do activities that increase strength, balance, and flexibility at least twice a week.
If you don’t have a regular exercise routine at the moment, those numbers may sound daunting. But staying active in our golden years comes with so many benefits:
Increase mobility
Reduce health problems that result from inactivity
Maintain good heart health
Improve bone density and prevent osteoporosis
Strengthen muscles to prevent falls
Have more energy to do fun things like travel or play with your grandchildren!
Here are some of our favourite tips on how to stay active over 60 and find an exercise routine that you can stick with:
Find a form of exercise you enjoy
There are countless types of exercise, so there’s bound to be one you’ll love… it may just take some trial and error to find the one that sticks! Classic options include running, weightlifting, cycling, and tennis. If you’re after something a bit lower impact, there are plenty of low intensity ways to move that will still give you a great workout. Some of our favourites include walking, swimming, yoga, tai chi, water aerobics, and one of the newer exercise trends, pickleball.
Eat healthy
Eating the right balance of nutrients gives you the energy you’ll need to stay active and go about your daily activities. A good rule of thumb is to limit ultra-processed and sugary foods and incorporate as many different fruits and vegetables into your diet as possible. A couple of easy swaps you can make are opting for whole grains and brown rice versus the more processed equivalents and changing out red meat for leaner forms of protein like chicken, fish, legumes, or tofu.
Turn exercise into a social occasion
Working out doesn’t need to feel like a chore, and getting some friends involved will make the experience a lot more fun! If you’re interested in social workouts, we offer dozens of classes at the Club each week that are designed for members over the age of 60. You can even continue the fun after class by grabbing a coffee or a smoothie together from our onsite café! Additionally, we offer regular social opportunities for our older members, such as day trips and social teas. Read more about the programme here.
Aim for a balance between different forms of exercise
Health professionals recommend moving in a variety of different ways, such as strength training, cardio, and flexibility/stretching. This is especially important as we get older. Not only will you achieve a more well-rounded level of fitness – focusing on different areas makes older adults stronger and more mobile, reducing the risk of falls. A sample week of workouts could include a mix of swimming, yoga, and strength training with exercise bands, with long walks on the days in between.
Find ways to stay active outside of sport
Spending time in the gym is only one of the many ways to stay active over 60. There are plenty of other ways to get your body moving, and you may be doing some of them already! You can get in some great exercise by gardening, taking your dog on long walks, swapping the car for a bike on shorter journeys, and playing with your grandchildren.
Create a tailored fitness routine with a Personal Trainer
There are many PTs who specialise in fitness for older adults. Working with a PT, even if it’s just for one session, can help you learn certain moves to incorporate into your exercise routine based on your individual goals and fitness level. We have some excellent PTs at the Club who would love to help you get started on your fitness journey.
Don’t be afraid to make modifications
You may not be able to move in the same way as the 20-somethings in the gym, and that’s ok! Customise your workout routines to work for you and your body. If you push yourself too hard, you may end up injuring yourself, so it’s best to start slow and increase your speed or weights gradually. If you’re in an exercise class and finding it a bit too challenging, let your instructor know – they’ll be more than happy to help you find alternatives to exercises that don’t feel good!
Chat with your GP about your ideal fitness routine
If you’re brand-new to exercise or have a health condition that may make working out more difficult, it’s best to talk to your GP before starting a new routine. They can give you specific tips on ways to be more active that won’t do any harm along the way.
Take a few of these tips on board, and you’ll be on your way to a healthier and stronger version of yourself! Ready to get started on your fitness journey? Click here to compare membership options at YMCA Club and click here to view our schedule of upcoming exercise classes.
Mental health and fitness – how connected are they really?
There are many reasons why maintaining good mental health and fitness is essential. This year, the National Fitness Day motto is “Your health is for life.” Fitness is about so much more than short-term gym gains or weight loss – it’s about making sustainable changes that you can take with you through every stage of life.
We want to help as many people as possible take on this holistic, well-rounded approach to health, revolving around three key themes: mental health, nutrition and recovery, and physical activity. Strike the right balance between each of these areas, and you’ll set yourself up for a lifetime of healthy habits.
First up, the relationship between mental health and fitness.
The mind and body are connected a lot more than you’d think! Exercise increases endorphins – the “feel-good” hormone that lowers stress levels, reduces pain, and helps you feel happier all-around. And while the brain isn’t a muscle, it does need to be exercised regularly just like the rest of your body to stay healthy.
That’s where the concept of “mental fitness” comes in. It’s all about keeping the mind active to help you think more clearly, gain more control over your emotions, have a better memory, and lower the symptoms of anxiety and depression.
Here are some of our favourite ways to improve your mental health and fitness:
1.Exercise: When you’re feeling blah, getting changed and heading to the gym can feel like the hardest task in the world. Getting started is the hard part. Once you start moving and those endorphins start kicking in, you’ll be hooked. There are dozens of ways you can work on your mind-body connection in fitness depending on your interests, physical abilities, and motivation levels. If you’re feeling up for it, sweating it out in a HIIT or boxing class is an amazing way to release frustration or stress. If you’re craving something a bit calmer, yoga, swimming, and jogging are all excellent options. Even getting outside and taking a 20-minute walk in nature is likely to boost your mood.
2.Meditation: Whether you meditate for a half hour or only a few minutes, you’re bound to feel calmer afterward. Meditation can be a challenge at first. (How can you possibly empty your mind and sit still when there are a million different things on your to-do list?!) But just like physical exercise, the more often you do it, the easier it gets. Between apps and free YouTube videos, there are plenty of resources to get you started with meditation and mindfulness in fitness.
3.Clean eating: Having a healthy combination of nutrients helps your brain function at its best. Try to strike the right balance between carbs, protein, and healthy fats and try to limit ultra-processed foods and alcohol, which can have detrimental effects on mental health when consumed too frequently.
4.Water, water, water: Water makes up about three-quarters of the brain, and staying hydrated encourages better brain functioning. Aim for somewhere between three to four litres of water a day, and more on days when it’s hot out or you’re especially active
5.Reading and writing: Escaping into a good story can help you forget the stresses of daily life, even if it’s just for a few minutes. It also boosts creativity, which keeps the brain active. Writing has similar benefits, and it’s an excellent way for you to channel your emotions either into short stories, poetry, a blog, or simply a personal journal.
6.Learning new skills: When you learn something new, fresh connections and neural pathways form within the brain. This encourages a stronger memory, and picking up new skills can help you find a sense of purpose, lessening feelings of depression. There are hundreds of new skills out there for you to try, such as language learning, pottery, creative writing, knitting, photography, computer coding, cooking and baking… the options are endless!
Whether you chose to implement only one of these tips or all of them, you’ll be on your way to a happier and more mentally fit version of yourself. Once you feel stronger mentally, you’ll also find it becomes easier to tackle other aspects of your health journey.
*Note: We know that mental health is complex, and sometimes it takes more than exercise or mindful behaviours to feel better. If you feel like you’re struggling with your mental health, please speak to your GP to figure out a treatment plan that is customised to you.
Striking the right balance between nutrition and fitness
To celebrate National Fitness Day this year, we’re taking their motto “your health is for life” to heart.
Staying fit and healthy is about so much more than what you do in the gym – it extends to every aspect of your life. And the closer attention you pay to your wellness now, the better you’ll feel as you get older.
There are three areas in particular that we’re focusing on: mental health, nutrition and recovery, and physical activity. They make up the perfect trifecta to get you on the right track for a lifetime of healthy habits.
In this post, we’re chatting all things nutrition and recovery.
Nutrition
A good diet is the foundation for a healthy life. It impacts just about every aspect of your being, such as your energy levels, sleep, and resistance to disease.
When thinking about nutrition tips for athletes, it’s important to strike the right balance of carbs, protein, and fat. There’s a misconception that cutting out carbs or fat will help you lose weight – restrictive diets may lead to weight loss in the short-term, but they’re not sustainable. The best thing you can do for your health is to include the correct balance of the three macronutrients. (Note that the recommended ratio of carbs to protein to fat varies from person to person. A nutritionist can help you put together a customised plan that works best for you.)
Carbs
Carbohydrates are the body’s primary form of energy, and they should make up most of your diet. And this food group is much more than grains like bread and rice – fruits and vegetables are carbs too! When it comes to grains, try to go for the whole grain or brown varieties most often as they’re higher in fibre and will keep you full longer. And while the government recommends five servings of fruit and veg a day, that’s the bare minimum. We should really be aiming for 10 a day!
Protein
Protein is essential for growing your muscles, and protein-rich foods are important for muscle recovery after a tough workout. But don’t overdo it – about 0.75g of protein per kilo of body weight is ideal. Unless you’re a professional bodybuilder, consuming more than that can actually have negative effects. Excellent sources of protein to include in your diet include beans, lentils, tofu, lean chicken and turkey, fish, and eggs. If you’re vegan, veggie, or flexi, many of the meat-free alternatives are also high in protein!
Fat
Fats help your body absorb vitamins and nutrients, and they keep your hormones regulated. They’re important in a healthy diet, but not all fats are created equal. Try to limit saturated and trans fats – instead, opt for healthy forms of fat like nuts, seeds, avocados, salmon, and high-quality olive oil. Try to limit foods that are high in the bad fats, including processed and red meat, dairy, deep-fried foods, and sugary desserts and baked goods.
Bonus: Water
It’s not one of the macronutrients, but we can’t talk about nutrition without bringing up water! Staying hydrated helps with digestion and muscle function, and it can also be your secret weapon when it comes to weight management and dieting. Most adults in the UK are chronically dehydrated, so even if you feel like you drink enough water, chances are your body craves more!
Recovery
Fuelling up before and after a workout is good for your muscles and can help your body recover faster. But try to avoid food within 30 minutes of your workout to prevent stomach cramps or indigestion. In addition to diet, there are several other things you can do to encourage recovery.
Always stretch before and after a workout to prevent injuries and minimise muscle soreness.
Don’t neglect rest days! These are just as important as your active days, especially if you’re going hard in the gym. However, don’t be sedentary on rest days – still fit in time for light exercise like a walk, yoga, or stretching.
Foam rolling is excellent to prevent muscle soreness.
Make sure you’re getting enough sleep. A good night’s sleep is important for just about every aspect of your health and is also necessary for your muscles to recover.
Consider treating yourself to a special recovery service every now and again, such as a massage, cupping, or acupuncture.
Keep in mind that diet and recovery are very personal and can vary from person to person. If you want help creating a custom nutrition or recovery plan, book a consultation with a trained professional. We have nutritionists and sports recovery experts available right at the Club.
How to start working out and actually stick with it
National Fitness Day was a couple days ago, but we’re keeping the celebrations going a bit longer. After all, their motto this year is “your health is for life.”
Fitness is a many faceted thing that’s about so much more than shedding pounds or growing muscles. We know how important it is to make sustainable changes to your health journey to make sure it’s something you can sustain throughout your life.
So far, we’ve chatted about mental health, nutrition, and recovery and how they’re related to fitness. Today, we’re talking about the final piece in the puzzle for a lifetime of healthy habits: physical activity and how to start working out.
There are dozens of different ways you can get moving on a daily basis, and it’s not a one-size-fits-all. If you’re not much of a gym-goer at the moment, the idea of getting started with exercise can seem daunting. But the key on how to start working out (and actually stick with it) is to find a form of exercise that you enjoy and that you can turn into a habit. Easier said than done, but here are five tips to get you motivated:
Be open to trying anything and everything.
You may fall in love with a form of exercise you wouldn’t have expected! YMCA Club has a huge variety of classes you can try, such as yoga, aerobics, and circuit training. If you’re a beginner, let the instructor know and they’ll help you modify exercises that may be too difficult.
Take it slow.
It can be tempting to go all-in from the start, but that may lead to burnout. If you’re brand new to exercise, start with something manageable like 2 or 3 workouts a week, and go for walks on other days. And the workouts don’t need to be long sessions – even a 20-minute HIIT workout can be enough to get your heart pumping!
Find a “why” that’s more than just a good physique.
This is the key to starting a healthy exercise routine that you can sustain. You’re more likely to stick with exercise long-term if you’re doing it for a non-aesthetic or non-selfish reason. This can include a long list of things, such as managing diabetes, improving heart health, managing anxiety or depression, lowering blood pressure, or getting stronger to play with your grandchildren.
Recruit a workout buddy.
If you’re going solo, it can be easy to make excuses to skip a workout, but when you start a fitness routine with a friend, you keep each other accountable. You’re less likely to cancel a workout last-minute if your friend is relying on you! You can even make the experience more fun and social by going for a coffee or nutritious smoothie after the workout.
Block off time in your diary.
It’s important to make physical activity a priority because it is one. Schedule it in the same way you would a work meeting or doctor appointment. If you can make a habit of exercise, even better! Try working out at the same time a few days a week or attend a couple of the same classes each week.
All that’s standing between you and your new fitness routine is that first workout! Need some inspiration to get started? Some of the most popular types of workout – and some of our favourites – include swimming, cycling, yoga, boxing, weightlifting, dancing, HIIT, and pilates.
