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Lack of Motivation: Struggling to find motivation to exercise after a mentally demanding workday.
The mental exhaustion-exercise paradox for a hard working professional
This may seem counter-intuitive but the brains ability to function after a long day of mentally depleting tasks can actually be improved by adding in physical activity! Physical activity has been proven to alleviate symptoms of mental stress and to improve overall well-being.
Here a some ideas as to how mental fatigue can affect you in the workplace and how you could overcome these barriers through engaging in physical activity meaning a happier and healthier you! first lets look at mental fatigue and its impact on the brain
Mental Fatigue and Its Impact on the Brain:
Working at an office every day dealing with mentally taxing tasks has a serious impact on your brain. It will often lead to a decrease in mental sharpness and focus. The impact of this can lead to a decrease in your performance at work, exercising can counteract this drain on your resources because there is a paradox in that using physical training can actually revitalise your ability to concentrate! If you are suffering from mental fatigue of being glued to your desk all day then perhaps what you need is some more physical activity throughout the day allowing your body and brain to recover which will make this mental fatigue something that you can tackle by becoming physically stronger
Neurotransmitter Dynamics:
If you want to get even more technical about the mental fatigue that you experience at work then just take a moment to look at what is affected by a heavy mental workload! Your neurotransmitters such as dopamine, serotonin and norepinephrine take a huge hit when you over stress the system as a result of all the mental excursion. The prolonged exertion can cause an imbalance or depletion of these transmitters leading to feeling of tiredness and lack of motivation. How much of an impact will this have on your work?
Clients who work with me frequently find that taking mini breaks in their work day to fit in some physical activity can help their body take a break but also helps to boost the hormones that affect your mood! As you take breaks and get active then your motivation increases and the quality of your work too!
The Psychological Aspect:
It is hard not to think that if your work is going to be affected by a demanding workload that the stress and mental exhaustion will also make it harder to be interested in activities that require effort such as exercise. There mere decision to choose to exercise can feel overwhelming at times, however, by acknowledging that this is going to become a challenge you can put in place opportunities for you to catch you breath, press pause and add in exercise which will become second nature for you to do and as a result the addition of exercise in your daily routine will help you to cope with the mental exhaustion you deal with in the work place.
The Cycle of Inactivity:
If you don’t add exercise into your routine then the lack of it can actually have an adverse impact on your health because whilst actually exercising can boost your mood, energy levels and cognitive function avoiding it can lead to worse levels of fatigue. It is a vicious cycle that is easy to get into and is why professionals struggle to get active. This is where hiring me can really help because not only do I help craft your route to a better you specifically but I can also become your accountability factor, here to help keep you active and help you break this cycle of inactivity. Something my clients also do is that they team up with their friends and start a small community who help drive each other to stay active. I have programs which are tailored to groups and it can also help to split the cost of training. Imagine the benefits of turning up at work knowing that yourself and your colleagues are in a great frame of mind having restored themselves through exercise because you led the way, what a way to build morale within your team! Your team could become the best performing one within the organisation leading to more promotions and benefits in your career!b What a win, and all because you broke the daunting task of neglecting to exercise!
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No gym – No problem
Advice for the busy professional
As a busy professional, finding time to exercise might be a real challenge for you. Between work and all the responsibilities waiting for you at home, it’s easy to feel mentally exhausted and drained of energy. But what if I told you that exercise could actually improve your performance both at work and at home? Don’t think it is possible to fit a workout into your busy schedule without sacrificing the precious little free time you have.
The common misconception is that in order to exercise, you have to go to the gym. But what if I told you that you can get a great workout in without ever setting foot in a gym? By utilizing bodyweight exercises and making use of the snippets of free time you have throughout the day, you can fit in exercise without compromising your rest time or other responsibilities.
I’d like to share some tips with you on how to incorporate these exercises into your daily routine, so that you can feel less sluggish and more energized, both physically and mentally. It’s all about making the most of the time you have and finding creative ways to prioritize your health and well-being.
So if you’re ready to learn more about how to make exercise a manageable part of your busy schedule I am going to outline 3 ways for you to implement movement into your hectic lifestyle!
Tip 1 – Micro bodyweight workouts
Maybe squatting in the break room might feel a bit odd, nigh strange and especially awkward if your office crush happens to walk by at the same time! Think about utilising the snippets of time during your toilet breaks in the cubicle perhaps? Even getting some done at home makes it easy to do it in private and get yourself moving more! Bodyweight exercise is accessible and far easier to implement into your day as there is no pesky commute to a gym involved!
At the end of the day micro workouts are the perfect tip for busy people because it a little bit of something is better than a whole lot of nothing and the benefits of doing something- even something that is short in duration counts!
Tip 2 – Walk more
This is a really simple and often underrated way to add more exercise into your day- I mean after all isn’t walking just a method of getting yourself from A to B? Turns out that walking has a huge range of benefits and can actually put you at a lower risk of developing coronary disease! (1) There is data that suggests that people who walk more also have a higher correlation to engage in other physical activity. So encouraging yourself to walk more could be something which inspires you to try other pursuits and find the energy in the evenings as opposed to feeling constantly sluggish every day!
to engage in physical activity of another sort as well so that simple act of walking more every day might be something that would cause you to be more active and the extra activity would also lead to better health!
Tip 3 – Power cleaning!!
If you think exercise is a chore then you couldn’t be more right with this tip! Okay so perhaps dancing with the hoover to “I want to break free” sounds a bit of a crazy exercise tip, but hear me out!
Cleaning adds a little extra movement into your day so you could actually make them count more by adding some gusto to them like Freddie did (singing is simply a bonus- I love it for stress relief myself!) (2) Plus at the end you have the added satisfaction knowing you’ve done the chores too!
If you are interested to learn about bodyweight exercises that you could do throughout the day then I have a free ebook available for you via my website – check out the link below! It outlines different exercises you could do! Just pick and choose the movements that you like and have fun with them!
If you want to learn about other ways in which you could train then get in touch with me and we can arrange for a call to discuss your goals improve how you feel by implementing fitness into your lifestyle
2. https://www.kadalystpt.com/does-cleaning-the-house-count-as-exercise/?utm_content=cmp-true
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How my office based clients used squatting to improve their fitness!
For people who want to get fit on their bosses time, then I have the solution in this article. Some people have to spend their lunch time walking, if they can, to get in their daily activity. I have devised a way of sneaking in your daily movement into your work life, so no one will know and you can still enjoy a sat down lunch break. Imagine your colleagues surprise when you keep staying in shape despite not going on walks with them, get them thinking maybe they are missing something……
Walking is used for daily activity because it is easy, it makes you breath heavier, and so it strengthens your heart, lungs and circulatory system. It is not the walk though, it is the muscles demanding oxygen that is important, and so if you work in an office and can’t find the time to walk, I have a simple but effective alternative for you to do.
SQUAT!! It is like sitting down, only lots of times on the trot. In the workplace every time you stand up, you should be thinking about squatting. First though, let’s run through some different kinds of squats you can do.
Normal squat, good for peering over your desk! You have a shoulder width stance and lower yourself to the ground (like sitting on the toilet!
Split Squat you can do this in the corridor to let people walk past you. One foot in front of the other and lower yourself down (sitting on the toilet again- awkwardly mind you!)
Narrow squat is good for waiting for the bathroom- keep your feet together and make sure to hold it in!
Wide squat is one of my clients favourites because this position makes them feel stronger. Do it as it sounds- place you feet outside of shoulder width apart and lower yourself as far as is comfortable!
I challenge you to perform 40 squats in total a day (that’s 10 per type of squat!) over the next week and let me know how much better you feel.
Also, if you get some squat selfies, then tag me in them on facebook and I will do a free Zoom Personal Training Session for my favourite photo.
If you want to find out over 30 over ways of doing body weight exercises, then click the link and get my ebook, in exchange for my ebook on equipment free exercises.
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Make your training fun
This article aims to detail various benefits associated with making your training sessions more enjoyable, thereby transforming them into a sustainable and effective part of your professional lifestyle.
Ensuring that your training regimen is engaging and enjoyable is a fundamental strategy for fostering long-term commitment and consistency. Being faithful to a consistent workout schedule is key for attaining desired results. Your willingness to engage in the exercise will be helped by making it fun, In all honesty no one wants to do something that leaves them uninspired.
When I train with clients I often use a variety of different exercises that achieve similar results for the client and I will only occasionally repeat an exercise.
Some exercises can be used as a judge of a persons improved performance where all the other exercises come together to improve this one movement. Improvements in key areas of your life can see you encouraged by your progress and leave you wanting more. Having a trainer like me working alongside you takes away the stress of having to pick the right exercises to achieve your goal and overcome an obstacle you face.
Part of my role as a coach is to highlight the progress you’ve been making given your challenge. The strides you have made may not seem immediately apparent as you spend your time enjoying your workouts without the worry of ‘figuring it out’ on your own.
The gym is the perfect environment to set down the worries, stress and anxiety from the outside world as you focus on the movements you are performing and release the chemicals that produce natural feel good hormones. This ‘escape’ from outside turmoil will give you the rest you need to come back mentally stronger and able to elevate both your work life and the finer parts of life at home.
Being active can also show improvements in your creativity and problem solving abilities. The release of endomorphies, which is something physical activity stimulates, can lead to a positive mood giving you a chance to be more open-minded in finding solutions. Therefore, it can also empower you to realise your potential beyond the self-imposed boundaries you might have set for yourself.
I have experienced it myself, in figuring out how to deal with the challenges of restricted movement after my first seizures which caused me to put on excess bodyweight. Both mentally and physically, exercise has allowed me to overcome the setbacks. You may see something as an impossible obstacle , however, when you start to break it down (which is something I help clients do) it becomes much easier to navigate the process and achieve your goals!
Making exercise fun allows you to break free of the boundaries we place on ourselves and achieve the results we desire without the pain and suffering that we are marketed to as a mandatory phase of exercise.
With Alex on the other side of the screen, you will get a personalised guide to allow you to achieve your outcomes which keeping the training fun and engaging! No more guesswork, just fun, high energy and a great workout all at your fingertips! Make the best and easiest decision you’ve ever made today and get in touch with Alex to begin working with him on your fitness journey!
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How my office based clients used squatting to improve their fitness!
For people who want to get fit on their bosses time, then I have the solution in this article. Some people have to spend their lunch time walking, if they can, to get in their daily activity. I have devised a way of sneaking in your daily movement into your work life, so no one will know and you can still enjoy a sat down lunch break. Imagine your colleagues surprise when you keep staying in shape despite not going on walks with them, get them thinking maybe they are missing something……
Walking is used for daily activity because it is easy, it makes you breath heavier, and so it strengthens your heart, lungs and circulatory system. It is not the walk though, it is the muscles demanding oxygen that is important, and so if you work in an office and can’t find the time to walk, I have a simple but effective alternative for you to do.
SQUAT!! It is like sitting down, only lots of times on the trot. In the workplace every time you stand up, you should be thinking about squatting. First though, let’s run through some different kinds of squats you can do.
Normal squat, good for peering over your desk! You have a shoulder width stance and lower yourself to the ground (like sitting on the toilet!
Split Squat you can do this in the corridor to let people walk past you. One foot in front of the other and lower yourself down (sitting on the toilet again- awkwardly mind you!)
Narrow squat is good for waiting for the bathroom- keep your feet together and make sure to hold it in!
Wide squat is one of my clients favourites because this position makes them feel stronger. Do it as it sounds- place you feet outside of shoulder width apart and lower yourself as far as is comfortable!
I challenge you to perform 40 squats in total a day (that’s 10 per type of squat!) over the next week and let me know how much better you feel.
Also, if you get some squat selfies, then tag me in them on facebook and I will do a free Zoom Personal Training Session for my favourite photo.
If you want to find out over 30 over ways of doing body weight exercises, then message your interest in the new ebook on equipment free workouts (COMING SOON!)
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Transform Your Life: Join Alex on a Rewarding Fitness Journey
Are you ready to embark on a life-changing fitness journey? Meet Alex, a dedicated fitness enthusiast whose path to wellness wasn’t a simple stroll but a transformative adventure. Let me guide you through the wilds of fitness, where every challenge is an opportunity
My own fitness expedition was more like trekking through dense, uncharted territory than a walk in the park. Facing physical limitations and a maze of mental hurdles, This story isn’t about quick fixes or overnight transformation but a demonstration that it takes perseverance, resilience and the right support around you to be successful
Overcoming Obstacles
Every step was a battle against inertia, self-doubt, and the all-too-tempting call of comfort food. I can understand the struggle of balancing life’s demands with the goal of a healthier self. The journey involved many ups and downs, more seizures and setbacks occurred but knowing that setbacks are not endpoints but crucial parts of the journey allowed me to stay on track.
The Transformation
It wasn’t a sprint (it never will be) but a gradual, rewarding climb. Everything I underwent is not just physical but mental and emotional. It involved building myself up physically which also helped me build a mindset of resilience strong enough to maintain focus and determination.
Why Join Alex?
With Alex you are not just signing up for a fitness program; you’re embarking on a journey of self-discovery and growth. I offer personalised guidance, and an understanding that every individual’s journey is unique. You’ll receive not only training guidance but also support in overcoming personal hurdles, be it inertia, self-doubt, or a penchant for fried food.
Your Path to Wellness
This journey is for anyone who believes in transformation through persistence and hard work. Whether you’re a beginner or have been on this path before, I am here to guide you. Together, we can explore your capabilities and find a stronger, healthier you.
Your fitness journey might not be a walk in the park, but withme] by your side, it will be an adventure worth every step. Are you ready to make the changes in your life? Join me and take the first step towards a healthier, happier you.
Ready to embark on this transformative journey? Contact me today and we can start writing your own success story!
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These are some of my secrets to fitting your fitness into a professional business lifestyle
In this article I am going to share some of the tips I give to my executive business clients when they ask me how to fit training into their busy schedules. My clients get lots of success from these tips so I want to share them with you.
Avoid the Gym
Workouts in gyms can be slow, especially at this time of the year. Waiting for machines, trying to re-order workouts and not being able to use short intense programmes because of a lack of space means that the gym is the worst place to be. Time is important, and you need to get your workout in, and not have to wait for ‘Steve and Carroll’ hogging a machine while they take bicep selfies for the gram. Especially if they were doing that in the squat rack!
Training body weight at home or in the park is an excellent way of improving you co-ordination, stamina and gives you the strength to move your body like a gymnast.
My clients often use body weight training from their office or front room, while I coach them on zoom, saving even more time in travel and meaning that the shower room is empty and clean.
Use efficient workouts – short and intense!
Training does not have to have to be a 4 hours chest-a-thon, where you just polish your beach muscles without a care in the world. For people with things to do, it is possible to train your whole body in around 30 minutes.
When I see clients I do not insist on 1 hours sessions, I often sell 30 and 45 minutes workouts to match their needs. Training them on zoom for this amount of time means we get in a lot of useful work and do not have to spend time waiting for Brad to finish his 20th set on the bench.
Make it fun / enjoyable
Working out with a trainer makes sessions is a lot of fun, my clients say they that it is the first time they have looked forward to training. Unlike most of the industry, that focusses on the reps, sets and exercises, I focus on workouts that keep you consistent and make you want to do more. As great results come from many sessions, not just one, I aim to make it so you want to come back and maybe even practice in between sessions.
If you’re still on the fence about hiring me (which, let’s be honest, would be your ticket to fun training sessions), why not mix things up a bit? Picture yourself taking leisurely strolls in the park, cycling through breezy trails, or even getting your hands dirty with some joyful gardening. And if you’re thinking, ‘Hmm, I might need a bit of a fitness boost to tackle these activities,’ well, that’s where I come in! Let me help you get fit enough to enjoy getting even fitter. It’s a win-win!
Find your Mount Everest!
Ever thought about running to catch the bus and felt like it was your own Mount Everest? Guess what – it absolutely can be! Setting goals doesn’t mean you have to aim for the stars right away. It’s all about finding what feels like a ‘Mount Everest’ to you. Maybe it’s jogging to the end of the street without stopping, doing ten push-ups, or even just choosing stairs over the elevator. These might seem like small steps, but hey, every Everest expedition starts with a single step, right?
Celebrate your victories, no matter how small they seem! If you managed to sprint to that bus stop without feeling like you’re about to pass out – throw your hands up in the air and do a little victory dance! Every goal you achieve is a reason to celebrate. Remember, it’s not about the size of the mountain; it’s the feeling of triumph when you reach its peak. So, find your Everest, conquer it, and don’t forget to enjoy the view from the top!
Consider ways that you can exercise in your commute.
Transform your daily commute into your personal fitness fiesta! Who says you can’t mix a bit of leg lunges with your train wait? While everyone else is just standing there, you could be the master of mini-exercises. Try swapping your seat for the aisle and get those calf raises going – just watch out for the coffee cart! If you’re a bus rider, how about some discreet seat-squats before your stop? Just pretend you’re about to get up, but not quite yet. It’s like playing a game of ‘musical chairs’ where you’re always winning!
And for the walkers among us, why not add a cheeky detour? Take the scenic route and power walk like you’re late for the world’s most casual meeting. Bonus points if you add a little sashay or dance move every time you cross the street. Who knew zebra crossings could double as your personal dance floor? So, next time you commute, remember: every step, squat, and sashay is a chance to get fitter, happier, and maybe even start a new commuting trend!
Finally, outsource the workout and the fun!
Let’s face it, your to-do list is probably longer than a Monday morning meeting. But what if you could tick ‘getting fit’ off that list without even leaving your office? Enter the world of Zoom personal training sessions with Alex. Imagine squeezing in a workout between your coffee break and your next conference call, all from the comfort of your own space. No more juggling gym schedules or braving the traffic. It’s all the gains, with none of the pains!
With Alex on your screen, you’ll have a personalised fitness guru at your fingertips, ready to tailor workouts that fit into your calendar like a perfectly scheduled appointment. Think about it – no more guesswork, no time wasted, and all the fun of a high-energy, motivational workout, just a click away. So why not outsource your fitness routine to an expert and watch yourself transform into the powerhouse executive with energy to spare? Zoom into fitness with Alex, and make working out the easiest decision you’ve made all day!
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How to fit your training in
I help busy professionals find it easier to work around the challenges of fitting their exercise and training into the day.
But first, why should you prioritise exercising when you are already really busy as a professional?
1- Improved Physical Health: Regular exercise is essential for maintaining good physical health. It helps to reduce the risk of chronic diseases such as heart disease, diabetes, and obesity.
2- Enhanced Mental Health: Exercise has a profound impact on mental well-being. It releases endorphins, which are natural mood lifters, and reduces stress hormones like cortisol. Less stress? What’s not to like!
3- Increased Energy and Productivity: Contrary to what some might think, exercise actually boosts energy levels. By incorporating regular physical activity into their routine, professionals can experience increased stamina and endurance, which can translate into better performance at work. So you want to impress your boss and give yourself a chance for promotion- sounds like exercise might be worth it.
Okay secondly- how do i fit it in I hear you ask…….
1- Prioritize Exercise: Recognise the importance of exercise for your overall well-being. Make it a non-negotiable part of your daily routine.
2- Set Realistic Goals: Be realistic about the time you can commit to exercise each day. Start with manageable goals and gradually increase the duration and intensity of your workouts
3- Combine Activities: Look for opportunities to combine exercise with other activities. For example, you can schedule walking meetings, use a standing desk, or do short workouts during breaks.
See it isn’t impossible to fit your training in at some point during your day and even something as simple as a walk can contribute to your exercise during the day. What you need to do is to plan ahead so you can find what tine you can delegate to exercise and training.
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.🏋️♂️ The Path to Success: How Personal Trainers Propel Your Fitness Journey.
Investing in continuous learning and personal growth is crucial for achieving success, and this principle extends to improving physical fitness as well. To expedite your progress and optimize your fitness journey, enlisting the guidance of a personal trainer proves invaluable. These experts play a vital role in enhancing your knowledge, efficiency, and results during workouts.
One of the key advantages of working with a personal trainer is their ability to customize your workouts to your unique needs and goals. They conduct thorough assessments to understand your current fitness level, limitations, and objectives. This information helps them design a tailored workout plan, ensuring optimal results based on your body and aspirations.
Moreover, personal trainers possess a deep understanding of how different exercises impact the body. They strategically combine exercises to create comprehensive and well-rounded programs, targeting specific muscle groups, improving cardiovascular endurance, and enhancing flexibility.
In today’s digital age, navigating fitness information can be overwhelming. Personal trainers act as trusted guides, providing evidence-based recommendations and steering you away from ineffective or harmful practices, saving you time and energy.
Beyond technical aspects, personal trainers offer invaluable support and motivation. They encourage you to surpass your limits and maintain a positive mindset, helping you overcome obstacles on your fitness journey.
In conclusion, investing in yourself and embracing the guidance of a personal trainer can be a game-changer for your fitness journey. Their expertise, tailored plans, and ongoing support enable you to achieve your goals efficiently and unlock your full potential. So, take that step towards greater fitness and overall well-being by recognizing the value of investing in yourself and working with a personal trainer. 🚀💪
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Transform Your Life: Achieve Your Desired Results in Just One Year
Created with theoasis.com
Greetings, esteemed readers! Today, I want to delve into a fascinating topic that has the potential to revolutionize your life: accessing a transformative program I have designed. Through this program, you will embark on a journey of self-discovery and personal growth, establishing positive habits that will shape your future. In this blog post, I will outline the details of this program, including how it works, the benefits you can expect, and why I am confident in its ability to help you achieve your desired results. So, let’s dive in!
Unlocking Your Potential:
I am thrilled to offer you the opportunity to work with me for an entire year, during which we will focus on transforming your life. Through one-on-one weekly calls on Zoom, we will connect face-to-face, enabling me to provide personalized guidance and feedback. Additionally, we can organize in-person meetings every week, providing you with an even more immersive experience. By seeing you physically, I can better understand your progress, offer tailored advice, and ensure you’re on track to meet your goals.Guaranteed Results:
Allow me to emphasize the confidence I have in my program’s ability to yield the results you desire. To showcase this belief, I am extending a special offer to only five individuals. If, at the end of the year, you haven’t achieved the outcomes you were aiming for, I will continue providing you with free training and access until we successfully attain your desired results. This guarantee reflects my unwavering commitment to your success and underscores my belief in your potential to transform your life within a yearEstablishing Habits and Training Protocols:
During our time together, my primary focus will be helping you establish positive habits and effective training protocols. By working closely with me, you will learn valuable techniques that will propel you towards success. Together, we will identify the habits necessary for your personal growth, designing a roadmap tailored to your unique circumstances. Whether it’s implementing a new exercise routine, improving your nutrition, or enhancing your mental well-being, I will be there to guide you every step of the way.The Consultation:
If this opportunity piques your interest, the first step is to arrange a consultation. During this meeting, I will take the time to understand your desired outcome goals. By delving into your aspirations and understanding your motivations, I will be better equipped to customize the program to suit your specific needs. This initial consultation will serve as the cornerstone of our journey together, ensuring that we are aligned and ready to embark on this life-transforming experience.In conclusion, it is with immense pleasure that I present to you this transformative program. By joining forces with me, you will embark on a profound journey of self-discovery and personal growth, establishing habits that will shape your future. Through one-on-one interactions, both online and in-person, I will guide you towards achieving your desired results within a year. Together, we will unlock your true potential, ensuring that your dreams become a reality. If you’re ready to take the first step towards transformation, I eagerly await our consultation to learn more about your aspirations. Let’s embark on this remarkable journey together!Created with theoasis.com
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Training advice for the Fit Pros 