Exercise Classes - The Energy Coach

How Much Exercise Should I do?

How Much Exercise Should I do?

My short answer is as much as you can do within reason. I know what I’ve just said is pretty vague and, for some, not much help at all. But bear with me, by the end of this blog, I promise you will have a definitive answer.

99% of the people I personally train lead busy lives and have many other commitments that have taken priority above their health and fitness which is one of the reasons they come to me; to be their health and fitness enforcer. A personal training session or two with me per week is a great start having not partaken in any regular exercise for a while. It’s not optimal for health and fitness, but it’s a damn sight better than zilch. 

When trying to set and form new habits it’s more effective and more likely to work if you start by making it extremely easy to achieve, so I give my clients the jurisdiction to set their own weekly target. I ask “how many exercise sessions can you absolutely guarantee you can do this week?” The answer varies depending on each individual, but most say between 2 and 3 sessions. This way I ensure that my clients succeed along every step of their journey by letting them set very realistic and achievable goals.

Ideally, to see the best results, they would need to be exercising for 30 minutes of moderate exercise every day (for optimal health and longevity that is, and not necessarily peak cardiovascular fitness). But that would be totally unrealistic and unachievable, leading to de-motivation and a feeling of failure (yet again) at trying to be healthier and fitter.

My answer for you is to strive for 30 minutes of daily activity such as walking, swimming, jogging, cycling, sports and to start off by committing to a weekly goal that is so easy it’s a no-brainer, for example, a couple of 15-minute exercise sessions a week and build up the duration and frequency from there. This way, not only will you be forming a habit, building success upon success and consequently feeling motivated, but it also will give your body (muscles, bones and connective tissue) the time to adapt to more activity. A marathon runner does not start out running 70 miles in the first week of their training plan for good reason, they build slowly and progressively!

Matt Jordan – the Energy Coach

How Much is a Personal Trainer?

How Much is a Personal Trainer?

My 5-word answer is; anywhere from £10 to £3000. I assume that’s not a helpful answer.

As a general rule of thumb, you get what you pay for, so a personal trainer that costs £20 an hour might not bring you as much help, support, advice, expertise (and consequently lasting results) as a personal trainer who costs over £100 an hour. I am sure, however, that there are many personal trainers out there who charge £20 an hour and are really great and also personal trainers that charge over £100 and are useless.

Cost is only one thing to consider when choosing a personal trainer so don’t forget to look at reviews, recommendations, online presence, qualifications, insurance and whether their personality best suits yours.

Typically, my personal training (or coaching sessions as I prefer to call them) cost between £50-£60. But I don’t sell them individually because I’ll be honest, it’s not good for my business because I’ve discovered that when people make a longer term commitment, buying ten sessions or perhaps enrol for a 3-6 month period they benefit much more and see greater lasting results which in turn is great for me and my business.

Why am I £60 a session? I’ve fifteen years industry experience working with a vast range of people, I’m highly qualified and believe that learning should never end. And I help people change their lives permanently.

I get enormous personal satisfaction in helping people, it’s one of my core values in life and so my clients get my ALL, I give everything to help them, personal training is not just a job for me because serving people is what I fundamentally believe in and so £60 to me feels like a great value for money investment in personal health, growth as a person and ultimately, happiness.

Matt Jordan – the Energy Coach

Outdoor Exercise vs Indoor Excercise

Exercise Outdoors

Outdoor Exercise vs Indoor Excercise

Why outdoors exercise is so much better for you.

Don’t get me wrong, exercise whether it’s indoors or outdoors, high intensity or low intensity is better than no exercise at all. But there are marked benefits from exercise in the fresh open air as opposed to being indoors. What better opportunity to explore our natural world as Covid-19 restrictions lift and we enter spring.

Do you remember the first lockdown? One of the positives to come from it was the opportunity to reconnect with our local surroundings and, from the well-trodden and worn-down footpaths in Chiddingfold, where I live, most of the village took lockdown 1.0 as a time to enjoy the fresh air and connect with the local environment as well.

How good does it feel to go for a walk, to breathe clean air, to move, to escape and get away from life, even just for 5 minutes? Here are some of the study-backed benefits of being outdoors:

  • Greater effective benefits compared to indoor exercise for feeling more active and energised.
  • Increased exercise adherence: people who exercise outside are more likely to stick to it in the long term.
  • Compared with indoor exercise participants in one study felt greater enjoyment and satisfaction.
  • Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement.
  • Decreases in tension, confusion, anger, and depression, and increased energy were also reported.

As the energy coach, I show my clients ways they can improve their physical energy and mental attitude and strongly recommend a little exercise on a daily basis, ideally outside. And there really is something for everyone outside. Here are a few of my favourites:

  • Try openwater swimming, which has seen a huge increase in popularity because of it’s accessibility and the amazing feeling and health benefits it gives,
  • Cycling, how many cyclists do you now see every weekend on social rides?
  • Fitness classes are fun, varied, social and accessible to most. The best ones are tailored to your ability levels too.
  • Yoga. The ultimate reconnection with yourself and nature and perfect for increasing a sense of wellbeing and relieving stress.
  • Running, my favourite. There’s nothing quite like rural running for a sense of freedom and escapism.

Whatever you choose to do, make a pact with yourself to get outside every day for just 5 minutes and simply mooooove.

Matt Jordan – the Energy Coach