Fall Fitness – Tips for an active Autumn/Winter

Autumn

Moving into a new season, especially Autumn/Winter is a transition which isn’t always an easy one. The days are getting shorter and darker, the temperature is dropping and motivation levels can be low, especially now that the clocks have gone back.

But… it’s also a great time of year to reflect on where you are on your fitness journey, even if you’re only just starting out. Where would you like to be in your training when the daffodils start popping up and there’s blossom on the trees? Believe me, if you start now and work through the colder months you won’t regret it come Spring/Summer ‘16.

With some tips to help you through, let’s fight the urge to curl up every evening on the sofa, or snooze the alarm in the morning… getting out from under your duvet when it’s cold is a struggle (I’m a PT who loves her bed), but the rosy cheeked achievement of being bad ass and completing your workout makes it all worthwhile…

Tips for Autumn/Winter training…

Shake up the routine – If you’ve been meaning to try that dance class or fancy a bit of Animal Flow, find a session and give it a go. Alongside your training programme, shaking up the routine could be the perfect way to stay motivated throughout the colder months ahead and you might just find something you really love. Don’t be afraid to try something new, just move, play and enjoy!

Sweat in style – The right training gear is key and a great excuse to buy some gorgeous kit for the new season. All motivation is good! I would recommend bagging yourself a thicker pair of leggings (you too boys), some thicker or longer trainer socks and layers for your top half. As you get sweaty you’ll probably want to peel off, but post workout it’s really important to be warm!

My fave brands for keeping warm and stylish include:

fizzYcaL1fizzYcaL – An independent brand close to my heart, with a mission to celebrate every day fitness heroes, fizzYcaL also sell amazing quality fitness wear for men and women. I live in the hoodies and jumpers at the moment. In the depths of winter they are perfect for training in and during autumn they make for the perfect pre and post training layer.A workout wardrobe MUST have.

eddy_cap_sleeve_black_w_static2

FinisterreBase layer heaven right here. I wear this merino wool T for both training myself and when training clients – It keeps me warm and cool in equal measure and the fit is fantastic. You know what I mean ladies, nice and long in the body, flattering sleeves, great neck line. Also, definitely worth checking out their knitwear for casual style…serious lust!!

Catalyst2Catalyst Activewear – Affordable luxury active-wear in the most delicious colours and fabrics. The leggings not only keep me warm but they also add that much needed pop of colour on a winters day. The fabric is totally opaque and the quality and fit is exceptional – Catalyst is a small, independent business with a huge impact! And for each metre of material they use, a metre of rainforest is saved…Sustainable style right there!

Cashmere hat& Other Stories The best £39 I’ve spent in a long time – this cashmere beauty is so soft and warm and also looks great. Again I wear it to keep warm while training clients and in the depths of winter it stays put on my head as I peel off other layers. There’s nothing like a bit of luxury when you’re out in the cold… tip: leave on the radiator for extra snuggliness!!

Now rock that Autumn/Winter ’15 style!

Group workout sessions – Training with a group is great motivation at any time of year but if you need that extra push during the colder season and the buzz of other people getting their sweat on alongside you, it’s the perfect time to find a group. If you’re in South London, I run female only Bodyweight training & Calisthenics classes at Studio B on Brixton Hill – You can find all the information @frankieholah online or contact frankie@frankieholah.com to register – #JoinTheTribe

Stay Hydrated – Even when it’s cold you still need to stay hydrated, especially if you’re training! Our bodies are approx. 70% water so stay topped up. Herbal teas are a great option if you can’t always face cold water… Fresh ginger tea is really warming and as well as being super tasty, it’s also great for boosting your immune system and aiding muscle recovery after a workout. I love to hit Nour Cash & Carry on Electric Avenue, Brixton for ginger joy and much more yummy goodness!

The time is now…Happy sweating!

Psssst: Coming up soon on the blog – ‘How to look after your body outside of training’ & a sports massage discount for you lovely readers! Be sure to follow the blog and be the first to know more…

Advertisements

Join the Tribe

034_WUS_19_06_14_IMG_1712 Last month I wrote a piece titled ‘Reclaim your Body’ – The message? To live healthfully and not chase the next fad or trend; to celebrate in your uniqueness, whatever your shape or size and to train and eat well, not because you hate your body but because you LOVE your body!

This is something I feel very strongly about when it comes to female fitness and health; with so many mixed messages, unrealistic images in the media and weight loss pills flying about, so many people I speak to, simply feel lost in it all!

As I am writing this, there is a report on the radio about a young girl who tragically died from taking too many diet pills. This upsets and angers me…Firstly because people are creating these toxic & dangerous pills to sell and secondly because a young girl has become so insecure about her body at a young age that she felt she had to take extreme measures which cost her, her life.

Something needs to change and I want to affect positive change as directly as possible in the hope that it can make a difference to the way that women see and train their bodies… 032_WUS_19_06_14_IMG_1707 055_WUS_19_06_14_IMG_1835 So, as I head into chapter two of my freelance PT life, I am excited to launch Frankie Holah’s Bootcamp.

From the beginning of June in South London, you will be able to attend female only sessions based around using your own bodyweight to help improve your fitness and health…. Whatever your shape, size or fitness level, come and join the tribe, get empowered and reclaim your body!! 027_WUS_19_06_14_IMG_1622 Locations will include Brixton and Clapham with morning and evening sessions available – If you would like to come along, please register your interest by emailing frankie@frankieholah.com and keep an eye on my social media @frankieholah for confirmed days and times!!

Sharing is caring. If you enjoyed this post, please share and spread the message. Thank you for being a part of the journey! x

Reclaim your Body!

IMG_2213

Ladies it’s time to take our power back and reclaim our bodies. With Summer around the corner, let’s make it the season of the Warrior Woman!

For too long we’ve been sold the wrong message about what female fitness is. The simple truth is, it’s about health, strength and dedication. Happiness, confidence and the body you deserve are just the great by products.

When it comes to fitness, there’s an athlete in all of us and it’s definitely time for her to shine. We need to train her well, feed her well and treat her well – The rest and recovery matters as much as the sweat and reps.

It is so easy to be hyper-critical of our bodies with so many photoshopped and filtered images flying around, which makes it even more important to remember that we’re all unique in shape and size. Not only should we celebrate this, but our baseline objective should be to live healthfully and not for the next fitness fad or trend.

Throughout my training journey, experience has shown me that I am happiest and healthiest both in mind and body, when my goal is not based on achieving a look, but running a faster time than last week or adding one more pull up than I thought possible. Nothing beats that feeling of achievement and when you are making progress and enjoying what you do, the rest just follows…

So, whatever your fitness level and whatever your shape, train to suit what YOU want to achieve, with YOUR health and happiness at the heart and in a way that YOU enjoy.

Train and eat well not because you hate your body but because you LOVE your body!!! Channel that inner Warrior Woman!!!

Follow me online @frankieholah and check out YouTube.com/frankieholah for videos and more workouts coming soon

For personal and group training enquiries you can get in touch on frankie@frankieholah.com

Sharing is caring…If you have enjoyed this blog post please share it and subscribe for more like this – thanks for reading and being a part of the journey xx

She Does: City Is My Playground

IMG_3173

Second in the ‘She Does’ series, I headed to Brick Lane to try my hand at City is My Playground with its founder Nicola Cher Geismar. We were quite literally flexing in, on and around the City!

Nicola started City Is My Playground as a creative way to stay strong after suffering a knee injury which meant she could no longer take part in break dancing. She realized that her environment, the City of London was the perfect backdrop of things to climb on, balance on and explore in a unique way. I’ll never look at a doorway in the same way again!!

After a warm up to prepare our bodies for the urban challenges ahead, we kicked off the session with some lamp post scaling, obviously… I mean is there any other way to get acquainted with this new style of training?! Once I’d got the hang of the foot placement and grip I could try out the static hold which, apart from looking pretty cool, is a challenging move….hello shoulders!!

From here it was a case of ‘what can we do with this?’. A doorway is no longer just a doorway and a telephone exchange box is no longer just a telephone exchange box, it’s a workout and a chance to improve your strength in a whole new way.

The joy is in the creative opportunities all around us if we just open our eyes and our minds…City is My Playground nails this idea!

After a great afternoon of City flexing tuition, I’ve got some new outdoor moves to add to my repertoire and I’m sure I’ll be spotted hanging from a lamppost very soon….South London, watch out!

fizzYcaL was there to capture the experience so check out the footage to get a real feel of the vibes…

Nicola runs workshops called Flex in the City and you can follow her journey and check out her bloomin’ impressive moves and flexing adventures at @Cityismyplayground

Guaranteed urban fun times!

Survival of the Resolution

Mountain Climber

It’s only just February so I’m going to say it anyway…Happy New Year lovely readers. Isn’t New Year great…those 365 fresh pages waiting to be filled up with new adventures, stories and experiences… Oh and some fitness fun, of course.

Hands up if you made a New Year’s resolution to up your fitness game, get into fitness and improve your health? And now hand’s up if you have stuck to your resolutions now the January chapter is over? It’s one of those things we all do…myself included. We set so many goals for ourselves in a time of pressure for constant self-improvement and it can all feel a little overwhelming usually resulting in giving up before you really get going.

So this is where I come in with some survival tips for making the most of your training ventures in 2015 which I hope will help you on your journey…

Do something you ENJOY! Consistency is key when it comes to training and trying to do something regularly which you simply don’t enjoy very much means you’re less likely to keep it up… There are so many options out there as individual as you are and you mustn’t be afraid to PLAY and try things outs… have FUN!!

FOCUS your goals and don’t overwhelm yourself. I am a sucker for making a really long list and then struggling to know where to start so this is something I am also working on in 2015. Give yourself two to three fitness goals to attack and this should help you to stay on track. When working on your goals remember to enjoy the PROCESS and celebrate achievements as you go…

Being ACCOUNTABLE to someone can really help on those days you struggle to find motivation. If you have a friend who also wants to train, agree times in the week to work out together…encouragement, support and maybe a touch of competitiveness could be just what you need. There is also the option of hiring a Personal Trainer to kick your butt and help you to really step out of that ‘comfort zone’ – It can also be a positive way of beating plateaus and ruts.

FIT KIT is my weakness. There’s nothing better than a super slick pair of leggings to get me in the mind set for training like a warrior – It’s the lycra effect. Investing in great training gear can give you a real boost and it’s also a lovely reward for yourself…feeling good is really important. Some of my favourite brands for kit (not just for girls) include: fizzYcaL, lululemon, Adidas, Primavera and GymLuxe….Check them ouuuuuuut

Whatever fitness journey you are on this year, I hope it is a journey full of fun, tonnes of sweat, great achievements, goal smashing and some wicked lycra… Go forth and conquer and when you do, give yourself a massive high five!!!

2015…Lets.Do.This

For personal training or advice: frankie@frankieholah.com

Website: frankieholah.co.uk

Winter Warriors

Here is my latest column from The Brixton Bugle…
Column

As you’re reading this column you’re probably on the tube (is the person next to you reading over your shoulder?), sat in a cafe (maybe Rosie’s?) drinking a coffee, or curled up at home on the sofa…And it’s probably pretty nippy and/or dark outside…am I about right?

As the winter months close in and the days get shorter, darker and colder, it is very easy to get de motivated when it comes to training, especially if you’re outside. In the morning that snooze button gets pushed and after a long day at work that session you planned in the park is looking less likely…

Even as a PT, leaving my cocoon of goose feather warmth at 6am can be as much of a struggle for me , and training is my love and my job…Because of said chosen job I am outdoors most of the day in all weathers training myself and clients (the wind and rain across Brockwell Park is no joke) and this has made me think carefully about how I can encourage you lovely readers to keep up the training even if the time of year and weather is against you…

So here are my ideas for staying motivated during the winter months and hopefully help you avoid that pesky January 1st panic…

1. Get the right kit – It makes all the difference, really! I recently purchased a coat which will probably be what keeps me alive this winter – best purchase I could have made. If you’re cold or wet you’re not going to enjoy what you’re doing which means you’re less likely to keep it up. Invest in a good base layer and build from there. It doesn’t need to cost you the earth and it’s a great opportunity to bag yourself some new kit…who doesn’t love new kit hu?!

2. Join a club, group or get a PT – Whether you’re new to training or a fitness bunny, this is a great way to get into it alongside other people who are also out training hard in the winter. Whether it’s running club (Brixton Blog *cough cough*), boot-camp, or private sessions, you benefit from encouragement and company all of which are great incentives to keep going back regularly. It is also a nice safety blanket when it’s dark…safety first, safety second people!!

3. Play – Yes, play… We don’t do enough of it and forget to have fun with fitness. It’s not all reps and sets you know! This Winter, find time to play and try something new which challenges you, scares you or is simply something you’ve always wanted to try…Out of your month take a week to experiment. Parkour, Calisthenics, Gymnastics, Aerial Yoga or something as simple as a game of football with friends… whatever it is just go and move and enjoy. Don’t think about anything but what you’re doing right then and there…Be imaginative!

4. Post workout treats – Not that you shouldn’t do this in the Summer too, but in the Winter, that bubble bath, that massage, that delicious dinner after training just feels and tastes so much better when you’ve come back in from in the cold. Skin and joints get hit hard in the cold too, so don’t forget to soak, rub and eat…Pamper that body (that includes you too boys)!!

On the winter training note, I’m off to the park…if you spot me in a seriously snuggly coat and trademark bright leggings give me a wave.

I’d love to see your training snaps – Tag me on insta @frankieholah and #frankieswinterwarriors

 

Drop and give me 10…

Sometimes you just need a little bit of inspiration to try something new, so here is a video of Push-Up ideas (Part 1) for you – Oh yes, there is more to come…

Which one will be your favourite?

If you need any further tips or pointers, leave a comment and I’ll get back to you…

You can also SUBSCRIBE to my YouTube channel and be the first to see new videos heading your way!

I am wearing Gymluxe leggings teamed with my fizzYcaL muscle tee. A big thank you to fizzYcaL TV for filming and editing and to Studio Holah for the backdrop!

Happy Push Ups people x