1️⃣To prioritise strength training
This is especially important as you get older in order to maintain bone density and minimise risk of injury. Opt for squats, hinges, push and pull movements. I strength training about four times per week currently focusing on all the big movements for overall balance and strength. This sets a great example for my kids in teaching them discipline and strength over aesthetics.
2️⃣To factor in plenty of recovery
This is a key component of a balanced training programme. During exercise, stress is placed upon the body and recovery is essential in order for it to repair and become stronger. Recovery doesn’t have to mean doing nothing; it can be something lower key than your usual (walking or stretching are good options). I need plenty of energy to help with homework and be there to support my kiddos!
3️⃣To listen to my body and act accordingly
If I have an average workout because I’m tired, so be it. A workout done is better than not. Modify weight, sets and reps if you’re feeling low on energy.
4️⃣To eat to nourish my body and mind
A varied and balanced diet with lots of fresh vegetables, fruit and lean protein is a must for me. This makes me feel great and in turn helps to fuel a busy working day and good workouts. Alcohol and indulgences absolutely feature but they account for 15-20% of my calorie intake and this helps my family understand that everything in moderation is healthy and nothing is off limits.
5️⃣To incorporate variety into my regime
Sticking to one form of exercise (however much you enjoy it) is a sure fire way to stagnate. It can also be a fast track to injury. Whilst the body needs progressive overload, it’s important to challenge your muscles and cardio system equally. As a side note it took me years to think anything other than HIIT would give me a decent workout, now I do HIIT once every couple of weeks.
6️⃣To exercise other than just to burn calories
This is HUGE.
When you start exercising and training your body properly, calories become inconsequential.
Working with a plan towards properly crafted goals is infinitely more satisfying than relying on a (somewhat inaccurate) device to dictate the efficacy of your workout. Refer to point one about strength over aesthetics!
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