Weekly Round Up | 30

Firstly….I huge apology for not keeping this space updated whilst I was away. I had good intentions, and have no excuse other than I wanted to spend my time away doing things rather than sat at the laptop!

Travelling Europe was amazing. We saw so many wonderful sights, ate beautiful food, met interesting people, and just enjoyed some much needed time off.

weekly update 30

However, I am back and what a week it has been!

It as been an amazing first week back and catching up with clients. I kept in touch with them whilst I was away to check that they were getting on alright and answer any questions which they may have had. But it isn’t the same as seeing them in person. They have all done so well, kept up with all of the programming and made some great progress.

I have met with a few potential new clients, and I am looking forward to welcoming them on board next week.

September can be a bit of a funny month. You have just got back from your summer holidays, the kids go back to school, the days start getting that little bit shorter, we still have some warm days but Christmas feels a while away. It is almost a little bit of a transitional period and I know a lot of people struggle with setting goals and targets at this time of year.

A big goal of mine at the moment is to move people away from always being concerned about fat loss and dieting. You simply cannot sustain this mind set 12 months of the year. It is tiring and not healthy.

Fitness should enhance your life and be done because you want to enjoy it, it shouldn’t be a chore.

 

Why not use this next month to try out something new; join a club, give a different class a go, switch your training up, try and focus on one exercise which you want to improve, set PBs…

So what am I changing this month?

TRAINING

> I have always been a big fan of a bodyweight split style of training, ie alternating lower and upper body training. It has worked really well for me in the past and has fitted in with my schedule and time available at the gym. But I am going to move towards a full body style of training and give that a go this month.

> I want to improve my overall fitness and athleticism, so will be looking to incorporate different movement patterns, exercises, sets, reps, tempos etc. I have had a bit of a play this week to see what I want to do and will get together a programmed block of training this weekend at some point.

> You may have noticed that on holiday I went out and ran. Yes, I ran. This is so unlike me as I have always said how much I hate running. I have never been good at it, find it boring, and really really hard. But rather than just not do it, I want to get better at it. So one of my focus points this month will be to improve my 5km time. I have a couple of benchmarks from when I was away but I want to see what I can do now that I am home and actually training properly.

> Mobility and stretching is something which I need to improve on, so I am going to make a concerted effort to increase the frequency which I am doing this each week!

NUTRITION

I have a facebook post going up about this at some point in the week. There is no one diet fits all. For the past few months I have essentially been ‘winging it.’ I have been counting calories for so long that I know what is in food, what a portion looks like, and how much of it I ‘should’ be eating. Note the use of the word ‘should.’ All too often I have been having that extra square of chocolate, an extra handful of popcorn, taken the spoon to the ice cream tub. Basically I have not been doing what I advise my clients to do. Then on holiday I just ate what I wanted, when I wanted; which was absolutely great and I felt no guilt whatsoever. But a large gelato everyday, as amazing as they are, is not going to get me to my goals.

“I need some form of structure and a plan to stick to.”

I could give you a list of 100 diets which would all work to some extent, but if they are not the right fit for you and your lifestyle then they are not going to give you the results you are after.

I have been guilty of incorporating too many ‘flexible’ foods, because they fit in with my calorie goals. But I am going to go back to basics; focusing on whole one ingredient foods. Lots of meat, fish, fruit, vegetables, grains etc. They are better for my body and I know that they make me feel good.

Don’t get me wrong, if I am absolutely craving some ice cream I will probably have some, but for the most part I am going to strip it back and simplify everything.

September is going to be a crazy month for me, for reasons which you will find out about soon…. but I am going to do my absolute best to make some progress and will keep you updated on how I am getting on!

I am thinking of redoing the format of the weekly round up, if you have any ideas or would like me to include certain aspects then just let me know!

 

Love Abi xxxx

PS I am afraid my Learn something new everyday fell by the wayside whilst I was away too. I did tick off some of my #30B430 list though! 🙈

5 INVESTMENTS YOU SHOULD BE MAKING IN YOURSELF RIGHT NOW

When was the last time you were selfish and thought about yourself? When was the last time you invested time or money in yourself?

venice canals

> You ate your favourite dinner?

> Poured yourself your favourite drink?

> Watched your favourite tv show in peace?

> Went out for a long walk just by yourself?

> Sat down and read a book for 20 minutes?

Treated yourself to a spa day?

I bet it was some time ago. I bet any sort of investments in yourself are pretty few and far between.

I am guilty too. Forever in the cycle of work, work, work and never just stopping, and chilling out. Taking just 20minutes out and thinking about me and what makes me happy.

But we should invest in ourselves if we want to be the best version of ourselves. I hate the analogy and phrase which I seem to have read or heard so much recently ‘Put your own life jacket on first before helping others,’ but it is so true. How can you help and serve others if your own house isn’t in order?

So here are my recommendations for 5 investments which you can make in yourself right now in order to become a happier and healthier version of you! Choose just one or all five!

1) Revamp your workout routine

From personal experience I know that I feel so much better when I have a good workout. All those post workout endorphins flowing through my body usually can put me on a high for the rest of the day. But if you are stuck in the same routine, or going to the same mundane classes every week, then it might be time to switch it up and try something different. 

Try a new class. Go for a run. Join a sports club. Get a Personal Trainer. 


abi durrant fitness
2) Go to bed 30 minutes earlier

How many of us complain that we are tired at least once a week? If not every day?! Go to bed 30 minutes earlier and get yourself 3 and a half extra hours of sleep per week! Just think how much more refreshed you will feel!

3) Plan the week out ahead and reflect on the one just gone.

I usually take Sunday mornings to do this. I wake up, make myself a coffee and sit down with my passion planner. Firstly I look on the week just gone and reflect on what I did well, and what I did not so well. Did I do everything which I wanted to, if not then why not? I then know what to focus on the following week and what areas I can improve on. 

I then schedule in all my major appointments such as PT sessions or client meetings for that week and then I write down when I want to work out as I know how important that is for me. I tend to leave the rest of the time blank and then fill in each morning as I don’t know what is going to come up each day. I make a list of 3 personal things I want t achieve over the week, and then 3 business things which I want to tick off. 

passion planner

The above is all in an ideal world, but when I don’t do it I feel unsettled so know that I am a better person when I take the time to plan and reflect.

Every night before I get into bed I have a diary in which I write down 3 things which I am grateful for each day. It only takes a couple of minutes, but even on what I may have thought was a rubbish day I make myself find something positive which has happened.

4) Take at least 20 minutes out of the day for you. Read, go for a walk, watch your favourite tv show, sit in silence. Just take 20 minutes away from the noise and focus on yourself.

I got into the habit of scheduling 30minutes to read every afternoon but if I am honest that has slipped recently and is something I need to start up again. I love going for walks and plugging in a podcast and that is something which I need to do more of now that the sun is making more of an appearance. 

week 13 learn something new everyday

One of my new years resolutions was to take more care of myself and schedule in regular nail appointments, facials and massages. I have been doing quite well at this but I am definitely due a massage!


5) Drink more water aka the elixir of life!

This one is self explanatory, more water is one of the best investments in your health which you can make! Read about the many benefits of water here.  

benefits of drinking water

I promise you that you will feel refreshed and ready to go again. Don’t neglect yourself, it is your life, so make sure you are living it to the full. You are in charge of every decision you make and every thought you have, so do what you want to do.

What investments do you like to make in yourself?

Love Abi xxxx

 

WHY DID I BECOME A PERSONAL TRAINER

I hope that I am able to help a lot of you who read the information which I post on my page on a regular basis.

‘The whole reason I became a Personal Trainer was to help people.’

I was fed up of seeing all the contradictory information in the news, on the television, in magazines, on social media etc etc. My main goal was to strip everything back to basics and inform people on what really matters, and what really works.

This is still my ethos today.

personal trainer

It is the reason I work so hard.
It is the reason I put in upwards of 14 hour days.
It is the reason I feel embarrassed but do it anyway and record youtube videos.
It is the reason there is an imprint of my bum on a chair at the kitchen table/my desk.
It is the reason I continue to try and improve my knowledge.
It is the reason I invest in learning and continued education.
It is the reason my alarm is set for 4:30 every day (and I mean every day.)

It all boils down to me wanting to help.

I want to help as many people as I can.

Am I succeeding?

I don’t know.

All I know is that if I go to bed having had an impact on just one person’s life that day then I have done something right.

personal trainer

I have bad days. I have days when I question everything which I am doing…
Have I shared the right information?
Have I programmed the right exercises?
Did I explain something clearly enough?
Am i a bad example?
Do people find what I am sharing useful?
Is my youtube channel a waste of time?

However, I am privileged to be able to do what I do and I am grateful every day that I have this platform and opportunity to share what I know and have learnt.

Love Abi xxxx

Everyday I try and learn something new which I think is interesting and improves my knowledge! This is what I have been learning and reading about this week!

2nd: An estimated 3000 euros are thrown into the Trevi Fountain in Rome every day. It is illegal to try and steal the coins from the fountain.

3rd: There are over 8.7million different species in the world. Who says that humans are the most important?

4th: There is 5 times more Vitamin C in a Kiwi than an orange. (Kiwi is my current favourite fruit!)

5th: Emus and Kangeroos cannot walk backwards

6th: In air travel, there is a rate of one accident per 2.4million flights. (Taken from the book ‘Black Box Thinking’ by Matthew Syed)

 7th: The first Grand National Horse race was held in 1839 and it is now the most valuable jump race in Europe. An estimated 500-600million people watch the race in over 140 countries. It is estimated that 25% of British adults will bet on the race!

8th: Easter is one of the festivals which tries to harmonise the solar and lunar calendars. As a general rule, Easter falls on the first Sunday, following the first full moon after 21 March. The latest it can be is 25th April but that hasn’t happened since 1943 and won’t again until 2038. The most common date is 19 April.

Have you been joining in on this quest to find out more about the world we live in? Would love to know your fact of the day!

Love Abi xxx

‘Pretend.’

Motivation Monday 20th March 2017

motivation monday - Derek Sivers - just pretend

Why did I choose this quote today?

This is another little snippet that i got from an interview with Derek Sivers in the book ‘Tools of Titans,’ which I have now recommended on numerous occasions! But that is because it is so brilliant and certainly worth a read!

We all have voices in our heads, some telling us to ‘just go for it’, and others saying ‘woooooah hold on a minute.’ I like the idea that if we pretend to be something then that is what will happen.

If we pretend to be happy, does that automatically put us in a good mood?

If we pretend to be motivated, does that automatically make us work harder?

There are numerous occasions I can think of when this has worked for me. If I am feeling tired, and down in general but I know I have clients who I have to be on top form for, I will give myself a pep talk and put myself in a good mood. More often than not it will work and my mood will completely change.

Don’t choose to be sad, unhappy, anxious, worried, fearful.

Choose to be happy, excited, motivated, confident. 

Just PRETEND.

Flip your mindset and you will see a change. It won’t happen every time. There is certainly a time for feeling upset and worried. But not all the time.

Give it a go this week and see how you get on!

Love Abi xxxx