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

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!

No Gym? No problem!

1439_UAF_1500x1017

With a bit of imagination, it is possible to create a workout wherever you are and have some fun in the process. The majority of my workouts are either park based or home based. Come rain or shine I can keep fit, predominantly using just my own bodyweight and it’s FREEEEEEE!

If you open your mind and use what’s around you, the possibilities are endless. No excuses, just get outdoors and use your environment. Here are some ideas…

1435_UAF_1500x1017

Bus stop tricep dips. Simple & effective. Try 3-4 sets of 10-12 reps

1447_UAF_1500x1017

Nice little space to get some squats in off the main street – That’s right, I parked my toosh there – such a rebel! Try 4 sets of 15 reps

1477_UAF_1500x1017

Not just a bike rack…Perfect for practicing your chin up game. If you’re not quite there yet, these racks are perfect for incline press ups too. Try 3 sets of 6-8 chin ups or 3 sets of 12 incline press ups

1466_UAF_1500x1017

NB: This road was partially closed…I am not telling you to step into the road and do press ups (LOL) BUT, this is an anywhere, anytime kind of exercise. Try 3 – 4 sets of 15 reps

1489_UAF_1500x1017

I couldn’t help myself – Bit of straddle half planche fun

1391_UAF_1500x1017

And don’t forget to have a good stretch when you’ve finished your workout

London has so many exciting spaces to train in, so get outdoors (especially now that Spring has sprung), explore and soon you’ll be viewing the city as your gym!

Big shout out to fizzYcaL for the images – Check out their website for awesome fitness inspiration and streetwear

Happy training x

 

Valentine’s Edition

HD Cover Image

For all those lovers wanting to celebrate Valentine’s Day a little differently this year or for those who want to burn off the heart shaped chocolates, I have put together a short video with Mr fizzYcaL, of some exercises you can take on with your other half.

You know what they say… Couples who train together, stay together! And in the process there will be plenty of laughter & sweating…oh and even more of an excuse for a romantic bubble bath afterwards!

So, what are you waiting for, check out the video below, get your best lycra ready, grab your lover and get your sweat on…

As we don’t want any injured lovers, please make sure you warm up before starting your workout and if you are unsure about any exercise please check out the pointers below.

Press Up & Clap: Assume press up position facing your partner. If you are new to press ups or not able to stay in full press position you can bend your knees but don’t cross your ankles. Keep your core engaged and lower your chest as far as you can towards the floor

Pistol Squat: Stand facing your partner but slightly off to the side of each other. Hold each others wrist and bend the knee nearest to your partner keeping the other leg straight. As you come back up, focus on pushing through the standing heel and really squeeze your glutes aka bum muscles. If you can’t get all the way down, go as far as you can and come back up. Keep yourself and your partner upright by pulling on their arm.

Piggy Back Carry: Just like the school days. Make sure you let your partner know when you’re jumping on and if you’re the base, keep your knees slightly bent. Hold on tight whether you’re being carried or carrying… If you’re not quite strong enough to carry your partner then they can simply give you some resistance by holding your waist or shoulders as you walk and trying to pull you back.

Abs Circles: The key to this exercise is keeping your core engaged throughout. If you can’t quite straighten your legs, bend at the knee slightly but keep your body at 45 degrees and your core tight.

Press & Push: Partner on the base make sure you keep your arms nice and straight and strong and lower your partner with control down towards your chest as far as you comfortably can.Keep your core tight and push back up to the starting position. Partner on top (hehe) keep your arms nice and strong as well, straighten your body so that your core is engaged and your back is straight. Bend at your elbows and press down as low as you can then push back to the starting position.

Whether you’re getting sweaty with your partner or not, I wish you a lovely Valentine’s Day….This year lets make it about presence over presents!

MWAH xxx

Small Space Workout

017_saco_frankie_220115

SACO Apartments approached me to put together some exercises suitable for a small space workout and the images have been featured in their blog post called ‘How to keep fit when away from home’. Check out the article for some great mini workouts to help shake off those excuses…

Below are a selection of my favourite bodyweight, limited space, limited time exercises.

Featuring my totally gorgeous lululemon leggings

Images by fizzYcaL

018_019_saco_frankie_220115_edit021_028_saco_frankie_220115_edit 036_038_saco_frankie_220115_edit 042_046_saco_frankie_220115_edit 050_047_saco_frankie_220115_edit

Happy sweating!

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