Six Months Self-Employed : What Have I Learnt?

I can hardly believe that it's been a little over six months since I left my stable office job and took the plunge to become a fully self employed Personal Trainer. Gosh. Time has flown and I've learnt so much in that time; about the industry, the work, being self employed and myself. I've shared so much of my journey to this point on the blog I thought now might be a good time to share some of what has changed and what I've learnt in the past six months.

Location, location, location

The biggest change was not having to go into an office everyday. Of course I have other places of work that I go to regularly, like the gym, but I have surprised myself by missing the office a little. What I missed wasn't the place as such, but more the routine, the physical distinction between work and home life, and the buzz of having people around.

Initially I spent a lot of time sitting at home, and that was all very nice for a while but there was a lot around to distract me and it started to get a bit lonely. In order not to turn into a hermit I turned to my local coffee shops and libraries. These make excellent substitutes for offices, providing a place away from my DVD collection, with free wifi and hot drinks on hand. I get loads done and a few pounds for a coffee once or twice a week is an overhead I'm willing to accept. Sometimes I walk or cycle which makes it even better as I get a bit more exercise and it clears my head.

Coffee shop working. I am now hipster.

No woman is an island

I used to think I didn't really need people around me. I'm introverted by nature and thought I would adore the time alone when I first made the switch. How wrong! I made a resolution to see at least one fiend a wee, which helps me not to go stir crazy, and having a housemate for the last few weeks has made all the difference, just knowing there's another presence in the house even if we do pass like "fish in the night" as she said once.

I also really love the groups I work with. No mater how low I might feel, I head home of an evening full of happiness at having seen my clients, my classes and my run groups.

My RunFitUK group.

I've learnt that we all need people in our lives, not just for the social aspect but as a support network. I may be self employed but I'm not on my own. People have been and continue to be so generous with their time and advice and it's been great to be able to start giving back, talking to others looking to make similar moves, supporting other businesses and so on.

Changes in spending habits

Of course my financial situation has changed considerably. I'm not bringing in as much as I used to but I'm still able to cover all my outgoings. I've become much better at managing my finances whether that be accounts, invoicing, starting a personal pension and changing my spending habits. I buy less frivolous stuff but still go out for lunch occasionally. I use more petrol because I'm driving to and from multiples places of work, multiple times a day. While I can cycle to the gym, most days having to carry gym kit for classes I've got going on elsewhere directly after PT sessions means that's just not feasible.

I also plan my spending more, saving for things, staggering my race entries (and entering fewer) and making sure I'm not over spending on simple things like household bills.

I buy less lycra, but when I do it tends to be LOUD!

I'm an early bird and night owl

The format of my work day has changed dramatically. The nature of what I do means that early mornings and evenings are popular times to train and while I have few daytime clients or classes my day is usually broken into two halves. I'll often work from 6:30-9:30am and then again from 4-9pm. This means antisocial hours, strict bed times and changing my eating habits. Large lunches and small evening snacks are now the way forward. But I have time to train during the day and have learnt that I can manage early mornings without caffeine (all hail green and ginger teas).

Getting in some boxing practice after morning sessions

Admin... oh the admin!

I really wasn't prepared for just how much admin is involved in being a PT. Session planning, marketing, project meetings, event planning, managing course attendees, study, accounting... there always seems to be something that needs doing. Hence the frequent re-location to coffee shops to get my head down.

A Personal Trainer still needs to train

For something that on the face of it seems to be a physical job, I spend a lot of time sitting (see above). Even when I'm working, I'm rarely as active as my clients or class participants. I'll demo exercises but otherwise ensure they are safe and working hard. So I still need to work out myself. Although I have time to train during the day, it isn't always convenient; the pool might not be open for lane swimming, the classes I would like to go to are at times when I'm delivering my own sessions. I may only have enough time for a short run between sessions or no shower facilities. It's so easy to sit on the sofa and binge on Netflix but I try and make sure I'm active every day and be fit for my job and beyond.

Still learning

I may have finished my diploma but I am still learning all the time, both formally and informally. I took courses in Boxercise for Kids and KT Taping last year, for example. I have a Functional Training course next week and I'm hoping to take become a fully fledged Running Coach in the next 12 months. 

Even though I have been working in this industry for about a year I'm still a novice compared to many of those around me, so I'm constantly striving to be better. I'm learning where my strengths are in terms of client, class and collaboration types. I keep on reading and learning to avoid going stale, dedicating at least 5 hours a week to this.

I've also learnt that not all projects go the way you expect. I started a Monday Mile walking group last year but even though I had a few people come along occasionally it never really took off. I may look at starting it again in the Spring but it's ok to try things and then let them go.

I wonder how things will be different after the next six months and look forward to finding out. Ultimately I love what I do and I have no regrets about making the jump.

If you went self employed, did you have similar experiences? Any pearls of wisdom you wish you'd had at this point?

'Tis the Season for Running

It's definitely the season for running! The weather's not really been on our side lately for outdoor running but hundreds, thousands of us, are out there week in, week out, getting the miles in. Lots of people are tackling 10km, half marathon and marathon training or just getting back into running and I've felt privileged to have been part of some of these journeys. Not only do I coach the RunFitUK sessions in Bracknell but also coach some clients individually on running fitness and have just started coaching a team from Bracknell Forest Council who are working towards the Bracknell Half Marathon in May.

Every week at RunFit, I look forward to hearing about that week's milestones, progress and achievements, and their plans for next events. I've seen some people progress through nerves for their first 5k to setting their sights on a 10k and half marathon PBs.

The way in which I approach sessions with my 1-2-1 clients varies depending on their goals. In some cases I pace them through some miles or set the some intervals to work through. I love getting the texts between sessions with feedback on how they've gotten on in other planned training runs. To see someone's confidence grow is just so rewarding.

While I am building up my own miles and fitness, I'm continually inspired by the enthusiasm and achievements of others. It keeps me going and I love coming up with sessions that will be fun but also challenging and useful for those I train. Recently, on a social run that included some of my RunFitters, I was asked if I'd set up some workshops for trail and hill running. So that's exactly what I'm setting out to do next. 

Someone mentioned recently that while there are lots of running groups and clubs around, very few of us know where to go to learn *how* to run. And that's what I try to help with in my RunFit and other sessions. Every week we look at a technique and I'm constantly giving key word prompts on form. Apparently these have come into my runners heads during races. I think a podcast was suggested once! And so focussing on hill and trail running fits within this scope really well and they'll be announced on the RunFitUK website in due course.

In the meantime do think about adding in some technique drills to your running, or finding someone who can help you with that. It can help you to be a more efficient runner as well as help to prevent injury.

Where you taught how to run? By whom? Is it something you think we need to do at all?

Kinesiology Taping : What Is It and How Can It Help?

It's been increasingly common to see sports people walking onto the track, pitch or court with brightly coloured strips of tape adorning their bodies. This tape is known as KT or kinesiology tape, and aside from becoming a bit of a fashion statement it is much more than that.

So what is it?

KT was developed in the 1970's by Dr Kenzoto correct muscle abnormalities around painful joints. It was designed to be the same thickness as the epidermis, breathable and flexible so as to become almost unnoticeable once it's on. 

How does it differ from athletic taping?

Athletic taping is designed to immobilise rather than support, with the aim of protecting the muscles. This can inhibit blood circulation, unlike KT which promotes the circulation, normalises muscle function and allows full range of movement. Both serve a purpose and it's important to use the right one.

What can it be used for?

It can help to reduce bruising and swelling by increasing the circulation of blood and the lymphatic system, speeding up the healing process. It is also useful for pain relief, can help weak muscles, reposition joints, normalise muscle function and improve proprioception (feedback from muscles and joints). It's very effective for postural correction but shouldn't be relied upon.

How does it work?

For pain relief, KT lifts the skin away from the fascia; less pressure means less pain! This also creates more space for blood flow which helps with healing. The direction of taping, the position the limb is in when being taped and the amount of stretch applied to the tap before adhesion to the skin, all alter the affect the tape will have. Taping from the origin of the muscle to the insertion point excites the muscle whereas the opposite inhibits it, so there are many different ways of taping, depending on what you need to achieve.

Examples

Here are a few examples of some of the more common taping techniques. 

Ankle sprain 1

Ankle sprain 2

Tennis elbow

Postural correction

Achilles Tendon taping

Plantar Fascia taping

Who can administer KT?

Many osteopaths are trained in the application of KT as are an increasing number of personal trainers. 

Is it for me?

KT should be used in conjunction with corrective exercises or appropriate therapy and not relied upon. It is an intermediate measure and not a cure. It can be useful to get you through a competition or event but if there is an ongoing problem, this needs to be addressed.

Have you ever used KT? Did it help?

You Never Know What You Can Do Until You Try

Wednesday was my last day as an employee with Vodafone. It was a day of mixed emotions; relief, excitement, nerves and some degree of sadness. My work didn't always inspire me but I've always been fortunate enough to work with people I liked and despite being a fairly reserved person in the office I've made some very good friends.

As is tradition we went out for a leaving lunch and as this day coincided with a team meeting I used my allocated time to take my team through some strength and postural exercises that they could do at their desk without looking too obvious. I considered a HIIT class but it just wouldn't have been practical ;)

My journey home was unencumbered by laptop, phone or swipe pass. It felt rather odd but liberating as well. I had Thursday to myself and today I set off for a week in Yorkshire with some family. It's a perfect demarcation before I dive into the next adventure.

This has graced my fridge for quite some time

Although I've already been working as a PT and fitness instructor part time for several months I'm still fizzing about doing this full time. I know I will have less security, no sick pay or holiday pay, but I'm also looking forward to being able to give this my full attention, to get more creative with session plans, to learn more, to see the people I teach achieve things they perhaps weren't sure they could.

This is going to be my new mantra!

Because as the saying goes, you never know what you can do until you try.

I Quit!

At the end of April I made a Big Decision. I resigned from my day job. I have quit my steady, well paid office job to become a full time Personal Trainer and Fitness Instructor. And it's scary as hell.

I fretted over this for months, telling myself I'd do it after appraisals, after performance ratings were out, when I had X amount in savings, after this race or that. Eventually I realised I was making excuses not to act. I've been working towards this for a long time and there was never going to be a perfect time to make the change. So I confirmed a "safety net" of regular classes at the training centre I've been working at, arranged a call with my boss at 5pm on a Wednesday and handed in my notice. I think it's fair to say she was a little shocked.

One or two people who only know me through the fitness side of things were surprised I wasn't already a full time PT, which I took as a compliment, and the colleagues I'm close to understand that this is a passion for me and have been hugely supportive. As have my friends and family, despite any worries they may have.

I have a three month notice period so I've still got a while to go but it's spurred me into action. I've polished up my website, made greater efforts with promoting myself and looked at more revenue stream possibilities. I'll be teaching classes and continuing my involvement with RunFitUK and BarnesFitness for as long as they'll have me but I'll also have time to offer more in the way of 1-2-1 sessions and personalised training plans. Full details are available on my website and I welcome questions and enquiries via email. If you could mention me to any interested parties I'd be very grateful.

This isn't going to be an easy move to make. I know there will be some tougher times ahead and days when I'll wonder what on earth I've done. If it doesn't work out, so be it, but it won't be for lack of trying. There have been days when I've left the office feeling drained and demoralised only to come out of the other side of teaching feeling uplifted and enthused. That's how I know I'm doing the right thing. So expect to see a few more posts about this particular phase of my life and the things I learn along the way in addition to the usual training updates, event reviews and so on.

If you've got a similar story to share, please do get in touch, it would be great to hear from you.

Back To School? I Never Left!

I thought it was about time I did a bit of an update on my studies. September always brings with it that back-to-school feeling but I'm feeling it's effect less this year because I've barely stopped studying all year.

Although I'm now a newly qualified PT, I'm not done with my courses. The PT certification is just one part of a bigger diploma I'm working towards. Since I completed the Level 3 PT course I've taken (and passed) modules in Nutrition for Exercise & Sport, Pre- and Post-natal Nutrition and Marketing. I have just two modules left for the diploma, Pre- and Post-natal Exercise then GP Referral, which should be done and dusted by the end of March 2015. Outside of the diploma I'm also taking a course in Suspension Training at the beginning of December and my Leadership in Running Fitness in October. I'd had the LiRF course on my wishlist for a while but an exciting opportunity prompted me to get it booked up ASAP. All will be revealed in due course, I promise.

An even bigger land mark for me was getting my REPs application approved. That's right folks I'm now on the Register of Exercise Professionals! This definitely marks a new phase for me in my PT journey. I am looking at starting up my business proper and trying not to get overwhelmed at the prospect. Even when I've completed my formal studies I will still have so much to learnt, about business and myself. Little by little this is becoming a reality and I'm thrilled about it.

Is studying something you enjoy? Any courses on your wish list? Any advice for a fledgling PT?

Life's What You Make It

I seem to have (re)discovered a real zest for life at the moment. A lot of good things are happening and there are plenty of opportunities to be made the most of. This isn't meant to be a brag, just a reflection of my excitable nature.

First off I'm absolutely psyched to announce that I passed my Level 3 Programming & Coaching assessment! That means I am qualified (on paper) to be a personal trainer. Now while I am thrilled, to have been told I passed, my bounciness was tempered by some of the very constructive feedback I got. The basics are there but there are still areas that I can improve on... as with all things. So as my friend Brendon was my "client", heard all the feedback and still wants to continue to work with me I get to practice all of these things and become a better PT. I still have 5 modules of my diploma to complete, the next of which is Nutrition for Sport & Exercise and starts today.

The night before my assessment, in order to take my mind off of things, I went to see Sean Conway giving a talk in Farnham. Sean is an "endurance adventurer" and you may know him for his LEJOG swim last year. I'm a bit of a fan and although I've followed his adventures, it was wonderful to hear him talk about them and to get to ask a few questions. He's running JOGLE in August/September and will be inviting people to join him so with any luck my trip to Cornwall in September will coincide with that. He's also planning to round off his "global triathlon" by running the length of Africa next year and there's talk of setting up an Adventure Academy in the future, which frankly sounds amazing.

Earlier in the week I'd been so enthused by my first metafit class that I decided I needed to make this a regular thing in my life. The only class I could fit in this week was a 6:30am one. Now I'm hopeless, absolutely hopeless, at running in the morning; however any other form of exercise seems to be entirely agreeable so with BoxBellFit being only 10 minutes away I decided this was a reasonable thing to attempt. This was helped by being childishly excited about a brand new pair of training shoes.

Anna greeted me by name (how does she do it?!) as soon as I walked in the door and handed my my brand new membership keyfob to scan in with. Soon 10 bleary-eyed and lycra-clad people stood around the edge of the training area and banging out squat jumps and burpees to some thumping dubstep. Never thought I'd class that as a great way to start the day but life's full of surprises. I'm still impressed with Anna's coaching. She just seems to instinctively know how much more you have to give and what to say to get it out of you. I almost like it when she corrects me because I know she's actually paying attention to what everyone's doing. By 7:45am I was sat at my desk, showered, in possession of a frothy coffee and breakfast with a huge smile and a buzzy feeling.

This felt like the breakfast of kings after class

That wasn't the only early morning adventure I had this week. Last year, much to my mother's dismay, I celebrated the summer solstice by doing a microadventure. This year I had planned to do another, this time with a friend. It didn't go quite to plan, as I'll explain in another post, but it did mean I got to have breakfast at my local lake on Sunday morning, which was really quite glorious.

To round the weekend off I took myself to watch my local team play cricket. By the end of the game I still wasn't sure of the rules, the score or, indeed, who was on my team, but it was a gloriously lazy way to enjoy a sunny Sunday afternoon. Cornetto and fancy lemonade optional.

Body Image in Sports and Fitness

How many of us have undergone some type of health of fitness test? Maybe some kind of VO2 max test or step test when starting work with a PT, had body fat percentage measured or a resting heart rate or blood pressure check at the doctors.

Testing was a big part of the Personal Trainer course I took part in recently. We were encouraged to try our hands at taking blood pressure and heart rate readings as well as circumference measurements to assess body fat percentage. We were shown how a number of ways to assess VO2 max (the maximum rate at which we can consume oxygen, a measure often used to determine a person’s fitness or endurance) and muscular endurance. Our results were then compared to a number of norms tables to determine where we fell on a scale.

The outcome of all this was that I realised that I'm not half as fit or lean as I thought I was and that’s a bit depressing. I was well within the average or normal ranges however as someone who puts a lot of thought into what I eat and makes an effect to stay active, and as someone training to be a PT, I expected to fare better. And as I caught myself thinking this, I realised that two things my tutor said suddenly made a lot of sense.  

Firstly, as a PT, choosing the right tests for your client can make the difference between building confidence, motivation and self-efficacy and destroying it. And PTs aren’t immune to this effect, although they’re possibly more inclined to see an unexpected result as a challenge and feel motivated enough to tackle it.

Secondly he suggested that more emphasis put on your appearance as a PT in the fitness world than as a coach in the sporting world. If a PT doesn't "look the part" in terms of muscle mass, leanness and so on, then they’re often seen to be less of an authority on the basis that if they can't follow their own advice then how can they possibly make a difference to you, the client. However when it comes to athletic coaches, or any coaches for that matter, there's less of an assumption that they should be able to do that things that their athletes can. In fact in most cases coaches can't perform at anywhere near the level of their athletes but that doesn't make them any less of an authority or of any less use to their client. You can bet your bottom dollar that, for example, Mo Farah’s coach isn’t capable of running half as fast as Farah himself. Neither will he exhibit the same kind of lean frame or body fat levels, but he still coached Farah to Olympic standard.

It’s a pity that this attitude isn’t as prevalent elsewhere. As a trainee PT, I’m learning that this will be part and parcel of the job; I will come up against prejudices and judgments will be made based on how I look, way before I can demonstrate my abilities and there’s little I can do to change this much as I’d like to.

Have you come up against these sorts of attitudes? How did it make you feel? Is it something that we can change?

Another Milestone Reached

I’m gradually edging closer to becoming a qualified PT. I recently attended the workshop for my Level 3 qualification, having completed the accompanying e-learning for Advanced Anatomy & Physiology and Programming & Coaching. In my mind, although I have a long way to go before completing my advanced diploma, this was the biggie. Failing my A&P exam would mean resits hanging over me while I completed my coursework. Failing on the assessment would mean that certificates for other modules would be delayed, even if I passed them.

Another London course, another swanky studio...

I seem to have some sort of aptitude for study, but not a huge amount of self-belief. I love studying and learning and for the most part, don’t get freaked out by exams. But I have never been brilliant at “science-y”  things, giving up Science at school at the earliest opportunity in favour of Literature and Maths. This goes someway to explaining why the A&P parts of my course have held so much fear for me. I’m interested in the body, it’s a fascinating thing, but it’s a complex machine described by lots of long and complicated names. There was never really a point in my study where I felt comfortable with my level of knowledge. I could remember a bunch of stuff but I didn’t necessarily *understand* things.

So it was with some trepidation that I turned over the question paper containing 37 multiple choice questions on the afternoon of day 1 of the workshop. “Multiple choice” no longer equates to “easy” in my mind. Somehow James, my tutor, managed to distract us from our pending results for the remainder of the course to the point I almost forgot I was awaiting them.

The roof terrace at 37 Degrees

I am over the moon with my solid pass. I can now focus on the assessment I need to complete in the next 5 weeks without feeling distracted by scheduling resits and revising again. The assessment, while a lot of work at this stage, as I’m not used to carrying out fitness assessments or designing programmes for real, live people, feels straightforward. I can do this. I’m methodical and organised and will get it done. Hopefully it will be fun along the way.

And ultimately I know I will pass because I care about getting this qualification. I am interested in the subject and I want to be able to apply my knowledge. Leaving the course venue at Olympia, having spent two days with a great bunch of people, some new faces, some familiar, learning by design and by sharing ideas, I felt elated. I was enthused and excited. This was how I wanted to spend my time. It felt like home and even though I’m a quietly-spoken, introverted 30-something who takes on far too many challenges and there are definitely people who are better suited to be a PT than, I know I will make something of this in some way, because I really really want to.

Living life in balance isn't always easy

Wow what a year!

This really has been the most amazing year. It’s not been a straightforward one. There have been sad, difficult and painful times but a lot of joy, fun, surprises and flat out incredible moments. I’m not exactly where I thought I’d be, I reckon I overshot the mark there and I certainly achieved more than I thought possible, in so many ways.

I find it useful to take stock at the end of each year, to think about the events, what I’m thankful for and to get a feel for the coming 12 months and this year I’d like to say a few things publicly.

Thanks

Firstly, a few thank you's. Thank you to all of you for reading my blog, for interacting here, on facebook or twitter and stopping me from just typing into the void. You guys make this a whole lot more fun.

Thank you to everyone who sponsored me early in the year and helped me to support the Scleroderma Society. Together we made a huge difference to a small charity.

Me and my Aunt, who inspired my charity choice

Thank you to all of my friends who have stuck by me. You’ve helped me through house moves, crazy training and race schedules, put up with me talking incessantly about said crazy training and race schedules and even encouraged me and pushed me to achieve some of the amazing things I’ve done this year. Without Anita-the-Crazy I certainly wouldn’t have done Tough Mudder, for instance.

Most of all thank you to my family, in particular my mum, dad, aunt and godparents. You mean the world to me and have done SO much for me this year.

Dad-hug post-marathon

Gratitude

I’m grateful for the opportunities this blog and the health and fitness community have afforded me. I wouldn’t have met @amerbob for some of the most fun runs I’ve done this year, I wouldn’t have gone to the Run MummyRun social and made new friends there, I wouldn’t have had the opportunity to write for The Protein Works or go to the Write This Run conference and I wouldn’t have been able to write blogs or articles for other sites either.

@amerbob, Anna and me - who knew marathon running could be so fun

I’m grateful for the life change in February that meant I threw myself into my training as a coping mechanism. Silver linings…

I’m grateful for my health, especially now I’m not 100%, and for the fact I managed to get through the year injury-free.

Achievements

This year I’ve taken part in 21 races: 2 marathons, 3 half marathons, 7 x 10k’s, 2 x 5ks, 3 triathlons, an open water swim and 5 others that don’t fall into a category. I’ve gotten through 2 pairs of trainers, logged 634 running miles on the Garmin, swum 10,200 meters and cycled around 143 miles. I’ve set 8 new PBs in the process. I also had my first microadventure, started my Advanced Diploma in Personal Training and became a qualified Gym Instructor.

Plans

I have lots of exciting plans for next year. I aim to be a qualified Personal Trainer by the end of June and will hopefully finish the entire qualification by the end of the year. I would love to start working as a PT and to continue writing for and working with the brands I’ve connected with this year. My studies are going to take quite a bit of time so I won’t be racing as much but I do want to work on my speed and hope to set new PBs of sub-25 for 5k, sub 55 for 10k and sub 2 hour half marathon. I am registered for the following races already:

10 miles Carnival Du Nice

Dorney Lake 10k

Surrey Half Marathon

Electric Run

Bacchus Half Marathon

And I intend to do my first ultra and/or 24 hour event (as part of a team). I’m considering these other events:

Glow in the Park

Royal Berkshire 10k

Samaritans 10k

Equinox24

Gatliff 50k

It would be great to know if you’re taking part in any of them too. Perhaps we can say hi to each other. I’d love to hear about your plans for next year and how you feel about 2013. Did you have goals? Did you meet them? Did you surprise yourself? Feel free to write a few words or pop a link to your blog post in the comments below.

In any case, I hope this point in the year finds you happy and healthy and that 2014 is full of adventures for you.

Segway, Sweat and Socialising

What adventures have been had in the last seven days? Well last Saturday morning I took my friends 13 year old son  to Dinton Pastures for an off road segway experience as a belated birthday present. The weather forecast had not been favourable and no sooner did we step onto the segways than the rain started and just got heavier over the course of the hour. There were just six of us in the group so we got plenty of help if we needed it. Kiddo took to it like a duck to water (though thankfully didn't drive the thing INTO the water... there path was largely on the banks of the lake) and despite the cold and the rain he had a whale of a time so it was all worthwhile. He ended up at the front of the group right behind the instructor who seemed to take a shine to him and answer all his questions. We may go back in the summer and try it again.

Sunday was ice hockey night again! I could see myself becoming a bit of a regular at the Bracknell Bees games. This time I went with my fella and sat upstairs which meant we could hear the commentator more clearly but I didn't feel quite so close to the action. Although we didn't win the shirt-off-their-back raffle nor the duck/puck game the Bees did win so that's what matters.

My certificates came through for my Gym Instructor qualification and I've and booked my PT module up. It's a long module and by starting in March I'm looking at a June 2014 finish. At that point I'll still have a few modules to complete for the diploma but I will be REPs level 3 PT qualified so I could start taking clients, which is really exciting.

I managed to force myself through a gym session on Monday, doing my intervals and strength routine and seeing small steps towards improvements there, and I've got my PT session tonight for more of the same... My PT runs a circuits class twice a week so I tried it out on Tuesday and followed it up with Body Balance. The circuit was ok, the squat thrusts followed by burpees were killer, but I did pretty well. I'm not sure if I'll make it a regular thing. Staying to do Body Balance afterwards was well worth doing though. I've not been out for a run for ages and I'm missing it a bit so maybe I'll make the effort to get out on Sunday (giving myself a day to recover from PT).

I'm missing parkrun tomorrow as I'm heading up to London for the very first Run Mummy Run social. I know I'm not a mum but they're very inclusive. There'll be speakers and lunch and a chance to just have a natter to other like-minded women. Can't go wrong with that now can you? Continuing with the social theme I met up with Anita for dinner at her gym last night. It's pretty swanky and I got momentary envy but honestly couldn't justify spending that sort of money on a membership. The food was great though and I even had a glass of wine. At the gym!

What have you been up to this week? Lamenting not having achieved something you intended to or celebrating having done something new and exciting?

School Report

Happy Monday everyone! I'm in a frightfully good mood today and I make no apology for it whatsoever. Deal with it or get involved. In fact, I challenge you to think of 3 things that are good about today, either things that have already happened or things you're looking forward to... there, it's not so bad is it?

Apart from the fact it's a glorious day outside I owe my good mood to an extremely good weekend. Not all of it went to plan, admittedly, but where would the fun have been in that? In between dinners out, seeing Thor 2, having a good old boogie and sing-a-long to The Bohemians at the Half Moon in Putney and indulging in an unashamedly square Sunday evening of listening to big band music on the radio and reading I took two more courses towards my PT diploma.

This time I had to head into London (to the delightfully named Slim Jims)which always feels like a mini adventure. I actually quite enjoy taking the train as to me it's just enforced reading time, even better when I have a flask of coffee and a snack. Although the courses were two distinct modules, both were held in the same location and taught by the same instructor. 13 of us took the Circuit Training course on Saturday and about 8 of us took Core Training on the Sunday. We were probably split 50/50 into "hobbyists" and those already in the industry so I was able to get a few insights from those already in the know and also compare notes and experiences with people still in the early days of studying like myself. Both days were excellent fun thanks to the group being really friendly and funny and our tutor, Sam, being one of the most positive, enthusiastic and approachable people I've met. It seems Future Fit have a superb team of tutors.

The Circuit course was pretty physical. Sam put us through a mini circuit to set the scene then after some theory work we were split into two groups to design and delivery an hours class. We did not go easy on each other! There was a lot of giggling and grimacing and somehow our efforts were good enough to warrant passes all round. Sam gave some constructive feedback for us to take away and build on and I definitely want to spend a bit of time reading through my manual more and brainstorming ideas. I might even stretch to trialing a mini class for some friends.

Thankfully Core Training on Sunday was less energetic. There was a lot more theory work but most of the afternoon was spent trying out different exercises and adaptations, rounded off with a half hour multiple choice exam. I have to wait to get my result but I'm quietly confident I'll have passed.

So I started today with some good aches, having ticked another couple of boxes towards my diploma and having made a new contact/friend in the process. Add to that a gym session before work and the fact I can start the first of my nutrition modules today and I'm feeling pretty happy with my lot.

Here's a to a good week!

Green Tomatoes and Session Plans

Hello, how are you? That's a lovely outfit you have on. Have I told you lately how much I appreciate you? Well I do so thanks for stopping by to read my ramblings.

So what's new? Well I've been desperate to join a team for the Adidas Thunder Run but to no avail. I've had my first session of PT on my new programme, skipped Body Pump (lazy), went to Body Balance (felt strong), walked the dogs twice (more on that another time) and have a plan to go to parkrun for the second week on the trot tomorrow. This week I have also mostly been eating green tomato cake and writing session plan after session plan for my Gym Instructor assessment next weekend. I'm almost all done and will spend the next week looking like a loon as I practice teaching various stretches and exercises to someone who isn't there... resulting in talking to and possibly shouting at myself as I get the timings and names muddled up AGAIN. It'll be fine. It'll be fine. It will. Probably.

I made the cake because my mum had a surplus of green tomatoes after the plants died and we couldn't bear to waste them. It is addictive. I probably ate half of it in the last four days. I also made chutney but that has to mature for a while. I've also started to get a veg box again so have had no excuse not to eat healthily. The only challenge has been trying to eat things before they go off while not eating the same thing for three days in a row and eating larger portions than usual. I'm failing on that count at the moment. Batches of soup would be the order of the day if I had space to freeze them.

My new PT session is pretty good. I'm doing half an hour of intervals on the treadmill followed by chest press, shoulder press, lat pull down and leg press rounded off by abs work. I'm starting doing 3 sets starting with a manageable weight for 10 reps then increasing it by 5kg for 8 reps and again for 6 reps. It's HARD and I feel like a real weakling but I have to start somewhere and I'm desperate to see the weight increase so I'll persevere. I'm going to try and repeat the programme outside of the PT session but probably not this week as I'm focusing on my assessment.

Next week I'm all over the shop but plan to try out a Group Kick class, get to the gym once and do Body Balance again. I won't be able to fit in a parkrun before my assessment on Saturday 26th but I'll probably go for a run after, either to burn off excitable energy if I pass or to clear my mind if I don't.

New Objectives

That's it! All the big events are out of the way for this year. I do technically have one more scheduled for next weekend but my partner-in-crime is on the verge of flaking out and I'm not sure if I want to do it on my own, having been scarred by Tough Mudder.

This means no more training. Or at least not the sort of training I've spent the last 10 months doing. I haven't signed up to do any more marathons and although I've already got a few events in the diary for next year the longest is half marathon distance, something I'm relatively comfortable with. So with that in mind I thought I ought to think about what my aims actually are now and have a review with Dave. On Wednesday I went in for a session and had a health review at the same time. My blood pressure and resting heart rate have dropped dramatically which is amazing, but my weight and % body fat have not budged a smidgen. Slightly annoying but basically it just means that although I'm fitter, I still eat cake :)

When I started having PT sessions 5 months ago my aims were to get triathlon fit, increase upper body strength and improve my running endurance. Now I've decided that I want to improve my speed endurance (I can run fast, I just can't maintain it) and keep working on my upper body strength. I think these are sensible goals and although I don't have a measure in mind for the upper body strength, I'd like to see if I can smash a sub-25 minute 5k by Christmas.

It occurred to me that without a training schedule I'm free to introduce more variety into my fitness regime and am looking forward to doing a few more classes. I've already booked up to try Group Power and Urban Rebounding as well get back to the occasional Body Balance. I'm planning to start going to parkruns again when I can and any mid week runs will be for fun. So my weeks will now likely include a PT session, a class or two, a visit to the gym on my own terms and a run or two outside. That's plenty!

I'd like to do another triathlon next year so thought I might actually take some swimming lessons in the new year so I can swim front crawl rather than breaststroke for once. I can struggle through a few lengths of it but with absolutely no grace or form.

How often and when do you review your goals? What are you working towards at the moment and how are you getting on?

Gym Instructor : Part 1

This weekend just gone I went back to school. School on a weekend? Yep, in a sense. From Friday morning until Sunday afternoon I was at my local sport centre taking my Anatomy and Physiology exams and my Gym Instructor workshop with Future Fit Training.

Back in the summer I enrolled on the Specialist Diploma in Personal Training with a specialism in Pre and Post Natal Training. There are 16 modules to take in total with a mix of online learning, workshops and assessments. So far I've completed the Client Motivation and Psychology module and am really enjoying the course. I've found it relatively easy to fit into my busy schedule as and when but this weekend was a welcome chance to dedicate some time to it and get immersed in the material and meet some other people in the area taking this or a variation of the course.

By a happy coincidence it was held at my local gym, of which I'm a member, so I was able to catch up with my PT and his latest Ironman shenanigans. He texted me over the course of the weekend too, wishing my luck and offering to help me practice for my practical, which I thought was really sweet. It was a great group, nine of us in total, of all ages and backgrounds. Our tutor was fantastic too. She gave us loads of recommendations for books, blogs and websites to look at for more information on various aspects of health and fitness at the end of the course, which I'm really looking forward to getting stuck into.

Friday and Saturday featured two Anatomy and Physiology exams apiece and in between we were taught how to put together a gym programme for a beginner or intermediate client, draw up session plans and how to demonstrate all the equipment and stretches that we might use as part of a programme. It was a lot of fun but a lot to take in over three days. The exams were a bit nerve wracking. The order of the exams was switched from what we'd been expecting from the pre-course information, something that really threw a few of us and left us expecting to have to resit at least one exam but I'm absolutely delighted to say that I passed every single one, and the one I expected to fail was my second highest score - go figure!

The next step is the practical assessment where I have to draw up a programme for a real live person and teach it to them in front of an assessor. My lovely friend Joanne is going to be my "client" and I've got 4 weeks to prepare for it. I'll be down the gym a few times in between now and then practising my "spiel" for each of the machines. looking a bit mad, talking to myself. I' really looking forward to the assessment because if/when I pass I'll be a REPS Level 2 fitness instructor and I'll feel as though I'm really on the way towards becoming a PT (although I'm still not sure whether I'll do it ad hoc, part-time or think more seriously... all in good time).

The next course will start in November and is one of the nutrition modules, which I'm really interested in. This is such an exciting journey for me. It's another dimension to my love of health and fitness and extension of my love of learning. I am a perpetual student! I'll keep you updated as to my progress over the rest of the course.

Have you ever thought about taking a course to qualify in some aspect of fitness?

An end to the madness is in sight

It's been a little while since I've written a "weekly update" post what with all the events I've had going on. There's been race reviews coming out of my ears, which is cool because I love taking part in events but I won't lie, it's nice to have a breather... comparatively speaking anyway.

Although the mammoth five-events-in-two-weekends is over my race schedule still has a little way to go. My last biggie of the year is the Bournemouth Marathon on October 6th. Although I had a carefully crafted training plan that worked towards this and the previous triathlons, it's all gone a bit pear-shaped in the last month or so as I overestimated how much I'd be able to accomplish in between holidays and events. As it is, even though I've dropped swimming and cycling and I'm technically into my taper, Monday found me still not having managed to have run anything over 16 miles and having serious doubts about whether or not to even attempt the marathon.

I remember how much it hurt last time

Thankfully I found some welcome advice and motivation on twitter and from friends. I'd read that breaking your long run into two sections over the course of a day was just as effective as doing it all in one go and as that was realistically the only way I'd get one in I got up bright and early on Tuesday, cranked out 8 miles before breakfast and another 12 miles straight from the office after work. This had the benefit of tricking my mind and body into thinking I was actually doing less than I was, and getting a change of scenery, but even after a few hours my body was leaving me in no doubt as to whether it had been effective... oh my the DOMS! So with a 20 miler under my belt I feel much more prepared. I'd done a light PT workout and a pyramid intervals session on Monday so was able to have a couple of days break.

This weekend I have my first workshop for my Personal Training qualification - Gym Instructor! It starts with the exams for the Anatomy and Physiology module so it's been a fine balancing act between training and revision. I'd say I'm just about ready. I'm really looking forward to it (back to school!) and by a happy chance the course has been moved from Reading to my local gym in Wokingham, of which I am a member - huzzah! It runs Friday through to Sunday but as it's so close to home I'll have time to do a taper run as well as my homework.

Next week I'm on leave and planning to go to Norfolk for a few days. I'll have coursework to start and plan to do a couple of short taper runs before the big day. I've never felt the need for so much time off before, I've pushed myself quite hard this year. It's unfortunate in a way that everything's condensed into such a short space of time, it wasn't planned that way! 

After the marathon I'm looking forward to having a break from training and doing some things for fun. I'll be trying out land yachting (weather permitting), a Fitness Playground session and tackling The Major Series with Anita. I plan to get back to parkruns (let's start working towards that 100 t-shirt) and readdress my fitness/training goals with my PT. I think winter might be a good time to work on speed.

Doing parkrun back in the day when I was part of a club

The London Marathon ballot results are likely to be coming out soon and at the moment I think I'd be fine if I didn't get a place. The thought of starting training *again* and over the winter is just a bit miserable. Focusing on my study would be a good thing. My mum's suggested I cap the number of events I enter next year to around 8. I already have 2 booked and around 5 in mind, excluding the local summer series, so it'll be tough to choose but ultimately sensible. I love the atmosphere and sense of occasion at events but doing less will mean I stand a better chance of prepping properly and maybe busting out some new PBs. Maybe 2014 will be the year of the sub 25 minute 5k!