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11 sneaky ways to get more exercise fitness anti gym crossfit Paleo Network-min

11 sneaky ways to exercise

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Let’s be honest, we don’t all love exercise. For some of us, the idea of going out for a run, or an early morning boot camp is enough to make us break out into a cold sweat.

But the fact is, movement is good. There’s a huge myth that exercise has to be long, intensive cardio for it to be worthwhile. But that’s just not true. Often it can do more harm than good exercising in this way – not to mention the increased risk of injury. If you don’t enjoy the exercise you’re doing, is it really going to benefit you as much as working out in a way you love? The stress from long intensive cardio, particularly if you hate it, could do you serious harm. Especially if you’re regularly forfeiting an hour of sleep most nights to fit it in.

11 sneaky ways to get more exercise fitness anti gym crossfit Paleo Network-min

If you love running on a treadmill in the gym – good on you – but for those of us who don’t – how about getting your fitness in another way? A way you might actually LOVE?

Here are some alternative ways to get some exercise in – without stepping foot in a gym:

Dance

There aren’t many things more fun than dancing – whether you’re out with friends, taking a dance class, or just dancing in the privacy of your living room.

Yoga

Yoga is so easy to start, whether following online at home, or joining in at a class. Wherever you live, there’s bound to be a class near you.

Walking

Seriously, it doesn’t get any easier than this! Whether it’s walking for a purpose, or just to explore your local area

Playing video games

Seriously! Of course, I mean an active video game, like Wii Fit or Just Dance

Playing with the kids

Pretend you’re the same age – it will keep you young, and they’ll love it!

Martial Arts

Have you ever tried karate or judo? A lot of fun – and a valuable skill too

Garden

Maybe this is the year to sort your garden out, have a proper veggie patch and some light landscaping? I love dial purpose exercise like this – the treadmill doesn’t reward you with home-grown veg, does it?

Clean

Not the most fun, I admit, but cleaning your house is a great workout – and has the side benefit of making everything all sparkly and shiny

Volunteer

Wherever you live, you can guarantee there will be some volunteer schemes nearby. Maybe it’s looking after the Local Park or beach, or at an animal home – give it a try!

Get a dog

Well, you should probably have more reasons than for it’s exercise benefit alone – but what better way to move than with your canine best friend?

Dust your bike down

Cycling is such a low impact, fun way to get out. Put a basket on the front and who needs the car next time you go grocery shopping?

 

19 worst types people gym workout crossfit Paleo Network-min

The 19 worst types of people at the gym

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Personally, I hate going to the gym. I’d much rather actually be outside in nature, in the fresh air, than stuck in a sterile gym, that could be anywhere in the world.

Part of the reason I hate the gym is because of the other gym goers. Some of them are just so annoying. Well, I hate to stereotype, but I bet you’ve encountered one or two of these on your gym visits:

1) The contortionist yogi

There’s always one taking over the mat area with their incredible feats of flexibility defying the laws of gravity

2) The resident

They’re always there. Always! Everyone knows them – and surely, they must actually live there?

19 worst types people gym workout crossfit Paleo Network-min

3) The hoarder

That weight you want to use? Yep, he’s hanging onto it, he might need it later. You can’t have it.

4) The sweat monster

We all sweat, but the sweat monster takes it to a whole new level. And never has a towel. Good luck getting on the machines you want after him

5) The model

Always wearing something different from lululemon with matching trainers and nail varnish

6) The always-skips-leg-day

You know the one, he’s always working on those muscles up top

7) The texter

Always on their phone. Always. Presumably to keep their facebook friends updated about their workout.

8) Mr oh so hairy

And why is it the hairiest always wear the briefest of outfits?

9) The selfie queen

You’re sure you saw her load a few extra weights on, take a photo, then walk off

10) Mr. doesn’t want to be here

But he has to be. So he reads a book on the machines and barely breaks into a sweat.

11) The water fountain junkie

He’s always there. Always.

12) The expert

Whatever you’re doing, you’re doing it wrong – and rest assured they’ll let you know about it.

13) Miss competitive

Just because you’re on the next treadmill does not mean we’re racing.

14) The grunter

He’s a warrior and don’t you know it

15) Mr. farts when he squats

Admit it, you laughed when you heard him

16) Miss Perfectly made up

You’ve seen them, perfectly applied make up and just-out-of-the-saloon-hair. And what’s more bizarre is not a hair out of place, or smudge to be seen after a workout.

17) The ten minute man

He’s just arrived before he’s off again. The ultimate in power workouts

18) The cardio bunny

Exclusively treadmill with a bit of (fast) bike and cross trainer to mix it up a bit

19) Free trial Kyle

Never more than 7 days in any one gym – one the free trial is over, he’s off to a new trial at a new gym

Crossfit gym fitness HIIT exercise paleo primal

What Is Crossfit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

What is crossfit paleo diet fitness

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

Crossfit gym fitness HIIT exercise paleo primal

Mental Toughness paleo diet workout exercise fitness mindset-min

Mental Toughness

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I got to the gym a few times a week, where I do lots of strength work.  This is a great complement to my Paleo diet and is making so many positive changes.  I've been giving lots of thought lately to what goes through my mind in the middle of a really hard set.  When I first started, I used to think

“This is so hard, I can’t do it, I want to stop”

And guess what, as soon as I allowed those thoughts to enter my head I did stop!  This is clearly not a helpful thought to allow.  I've noticed on the Biggest Loser that a few of the contestants have that defeatist “can’t do” attitude in training.  When they think they can’t do it, it always seems to become a self fulfilling prophecy.

Once I realise how damaging this attitude was,  I tried to distract myself from what I was actually doing, to not allow myself to think how heavy the kettlebell was and how much I wanted to stop the reps.  Thinking about my plans for the weekend or planning my next holiday was a far better strategy than focusing on how hard the set was, but I still felt I could do better, especially in terms of technique.  I don’t want to “just do” a set after all, I want to do it with good form.

Mental Toughness paleo diet workout exercise fitness mindset-min

 

I've been trying lots of different mind strategies myself, but the most enlightening thing has been speaking to the fit and strong people in my life and asking them exactly what they think about when the going gets tough.  I’ve been really interested in the answers they've given me, and have been trying out a different mental attitude in each of my gym sessions lately.  I don’t think it’s a coincidence that the strong, fit people have devised such good mental strategies.

Kevin suggested I repeat the mantra “this is easy” with every rep – which is the exact opposite to what I used to say!  This immediately made a big difference.

My PT Karl tells me he focuses on how much he enjoys a difficult set.  I'm not quite at this stage yet, but I will get there!

I asked an Iron Woman what she does in the middle of a 180km cycle, when it starts to feel really difficult.  She looked at me in surprise and said she can’t let herself think it's getting difficult.  She has no option but to continue cycling – or she won’t get home!  She focuses on the cycling, her technique and on cycling home.

A PT friend said he feels the set doesn't get going until it starts to get difficult, perhaps not until rep seven.  At this stage he tells himself this is where he’s making the difference in his muscles, so he focuses on making these reps as perfect form as possible.  The harder it gets, the more he focuses on his form.

Trying to copy these strategies is helping significantly with my training.  But I still want to understand the mind set of more fit, strong people.  I’d love to hear your mind strategy – how do you get through a hard training session?  What goes through your mind?

Pink boxing gloves paleo primal HIIT fitness crossfit exercise gym-min

Pink Boxing Gloves

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My first ever pair of boxing gloves arrived at the gym last night (er, a Birthday present to myself?)!  They’re pink and quite possibly the most beautiful thing I’ve ever seen.  I’ve even got matching pink gloves to wear inside (though on reflection, perhaps that’s a bit silly as I won’t be able to see them?)  I can’t wait to wear them with my pink VFF’s!

In the five weeks since I moved from a big commercial gym to a small, independent gym (my PT moved – and I followed), my fitness and strength have increased significantly.  I notice it every day, whether I feel the need to run up a flight of stairs two at a time (which I’d previously have walked up) – or even just lifting previously heavy things at home.

Since the move, my gym sessions have got harder and much more challenging.  My two weekly sessions are based on High Intensity Interval Training (HIIT) and typically involve a lot of strength work and short bursts of cardio.  Every session is completely different; the only constant is that it’s never easy!  I used to hate exercise, but now I love it and am always looking forward to my next session.  I think it takes a while for people new to exercising (as I was two years ago) to go from hating it – to loving it; but trust me, if I love exercise – anyone can grow to love it!

Last night’s session involved the bike and the rower, kettle bell swings, kettle bell cleans, medicine ball, sprints, squats, core work, and stretching.  I moved up to a 16kg kettle bell last night for the first time, which I’m very excited about.  Hopefully that will start feeling less heavy soon!  I recently started doing a circuits class once a week – and adding more sprints into my commute.  I’m sure these factors alongside my fairly strict Paleo nutrition plan have all had a part to play in this sudden increase in fitness!

Future sessions will feature my new boxing gloves – and some heavy ropes which will be arriving at the gym very soon – I’m intrigued to see exactly what we’ll be doing with those?!

Boxing-Gloves pink paleo network-min

I'm excited to see how much fitter and stronger I'm capable of becoming!

Is your style of exercise completely different to mine?  Are you the fittest you’ve ever been?

My Current Fitness Mission paleo diet primal crossfit gym exercise pull ups chin ups-min

My Current Fitness Mission

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In addition to walking & running, I have two or three sessions a week of high intensity interval training style workouts, which I love.  I’ve been doing this for over a year now and have made significant progress.  The more progress I make however, the more my fitness ambitions grow.

Originally I wanted to be able to do “proper” man push ups.  I can finally do these now, though they aren't pretty.  Yet.

Chin-Up-Weights

My biggest fitness ambition is to be able to do proper, unassisted chin-ups.  I’d be thrilled to be able to do one, but ten would be incredible.  I’ve been using an assisted chin up machine at the gym to help me achieve this.  It has a counter weight, which you can gradually reduce – until the day arrives where no counter weight is required.  The counter weights are gradually reducing – and my other strength routines are no doubt helping towards my aim.

Chin-Up-Training

My aim is to be able to do a few proper chin-ups by April – at PrimalCon 2012.  That gives me six months to get stronger.  I will conquer them!

Can you do chin-ups?  Do you have any fitness goals that you’re working towards?  Share in the comments, below

My Current Fitness Mission paleo diet primal crossfit gym exercise pull ups chin ups-min