FITNESS WITH ANTHONY COOLEY

THE GOURMET BOYS

KEEPING FIT IN LOCKDOWN //

ANTHONY COOLEY PERSONAL TRAINER AT DEDICATED FITNESS BELFAST

I’M SURE LIKE MANY OF us at this stage are already fed up with hearing the word, “Lockdown.” I know I am, but it shouldn’t mean that because we are now at home more often we can’t be making use of that time to get in some good exercise.

As a personal trainer, I know all too well how much our physical and mental health is being impacted on by the current climate we find ourselves in. Busy days filled with back to back Zoom meetings, kids crying out for another biscuit to steal you away for a moment and your significant other also getting in on the act just to borrow a little bit of time with you. Not to mention all of the other things needing sorted like that pile of clothes mounting up in the corner of the room which is getting taller by the day, wee Fido needing his daily walk and more serious concerns such as your own health, your families health, and financial worries. It’s certainly a lot to take on, and more than ever we are feeling the pressure.

That is why I feel, more than ever we should be making the time to just get away from it all, to blow off some steam and generally feel a bit better about ourselves. Never underestimate the power of exercise and the amazing benefits that come with it. If you can free up 20-30 minutes out of your day to get moving a bit more, you will be surprised at how well you will begin to deal with all the stresses going on in your life. Exercise releases all those feel good hormones and endorphins which just might be that thing that helps you cope through these very trying times. I know for me personally, it’s been the thing that has kept my head above water for the past 6 months.

So, you might be asking, “ What sort of things can I be doing to better

SQUATS

improve my overall health?” Or “ I don’t have any equipment at home because everyone and their Granny bought everything out since lockdown was announced.” You may also not be quite ready to return to a gym just yet, after all we are still in the midst of a pandemic. These are all perfectly understandable concerns.

This is where I would like to offer some help.

The most amazing thing is that you don’t actually need any fancy equipment whatsoever and you don’t need to spend a single penny to keep yourself fit. Yes you heard me right! There is so much you can achieve just using your own body. The key is to just get up and get moving around more. Take the stairs instead of the lift, walk the dog an extra time throughout the day. The shop is only a 10-15 minute walk away? Then walk to the shop instead of taking the car. And if you find It hard to get about or have mobility issues, any sort of movement is enough. As long as you can get that heart rate up, you are doing good.

And then there’s the dreaded Diet. This is where most people I have dealt with seem to struggle the most, myself included at times. I hold my hand up to say that even me, a personal trainer has gotten a little bit more cuddly in lockdown. It’s to be expected, most of us were or still are working from home. This means that all those lovely, tasty wee treats are all within arms length. The temptation is always there because you know those glorious snacks are only one Zoom meeting away. So how do we tackle that? The simple answer, just don’t buy them.

LUNGES

You would be surprised at how much easier you can resist these temptations when you know these things are not in the kitchen cupboard or even worse, right next to the laptop you are working from. What’s that saying, “ Out of sight, out of mind?” Well yeah, that!

“But I don’t have time to make lunch every single day, so I reach for whatever is convenient.”

I hear this all the time with clients and its true, we all love convenience to help us deal with our hectic days. So here’s a tip that I give to all my clients. When you are making the dinner each evening (which better not be a takeaway each night, naughty!) try to make a bit more than you usually would. With that little bit of extra dinner, put it in a Tupperware container and pop in the fridge for the following day’s lunch. It really is that simple! Since you are already putting the effort in to making a dinner you may as well have that for tomorrows lunch also. This should help you deal with those sorts of cravings you have throughout the day. And if you are snacking, try to be sensible and go for things that will sustain your hunger for a bit longer than just grabbing a chocolate bar which will only cause your sugar levels to spike and fall just as quickly leaving you feeling drained later in the day.

So, back to the exercise bit. Here is a simple workout routine that can be done in the comfort of your own home using just your own body. It will help improve your overall fitness levels if done at least a few times a week. And will also burn some calories if you are trying to get back that pre-lockdown physique. Have a bottle of water at hand also because you are going to need it! And as always if it’s been some time since you last did any sort of exercise or if you suffer from and health issues that you may be concerned about always speak to your GP first before undergoing any sort of training programme.

5 ROUNDS/5 EXERCISES BACK TO BACK WITHOUT REST (1 MINUTE FOR EACH EXERCISE)

- Body weight squats (1 min) - Alternating leg Lunges (1 min) - High knees (1 min) - Press-ups (use your knees to make them a bit easier if needed) (1 min) - Crunches (1 min)