While we're all delighted that the build-up to back-to-school is over and the timetables are all sorted, there's one routine we can set- our fitness routines. One of the first things to go by the wayside during the summer months is exercise, as the most important thing is making sure the kids are kept busy; then there are the holidays to go on, the sunshine treats… the list goes on.
RollerCoaster sat down with personal trainer and mum Olivia O’Connor from The Vault Health Club in Tallaght to find out the best way to get back into the swing of fitness- and most importantly, how not to fall off the wagon when the initial enthusiasm wears off!
Getting Back in Gear
Rushing around before the gym is never a good way to start. Olivia says setting out your intention the day before makes it easier to focus on the task ahead. She says ‘Put out your clothes, gym gear, runners, training plan, session log- whatever you need, so you have no excuses not to train. Then this is important- leave it somewhere visible, like by the front door or at the foot of your bed, so you can’t “forget”!’
Increasing Your Step Count
Olivia says that little things like increasing your steps can be a fantastic way of boosting your energy output. 'A 10-15 minute walk can add up to 1,000 steps which helps to you get closer towards an ideal minimum of 6,000 steps per day or aim to get even closer to that “Magic 10k” target.' she says. It's a good way to multitask too. 'Take and make phone calls while outside and moving about. Park further away. Get off transport a stop earlier... It's something you can enjoy as a group activity too, bringing the kids or your friends along.' Olivia explains. 'We actually do it regularly, take members out of the club to go on outdoor activities like hikes. I don't think there is anyone who can truly say they hate walking!'
Make Time For Fitness
While this may sound like something more suited to a gym regular, it's actually just a fancy way of saying: make the most of your limited time. Olivia explains 'Compounds are movements that train multiple muscle groups at once, and antagonistic supersets mean doing two exercises that target opposite muscles- like your chest and back, or quads and hamstrings- back to back. You won't need to rest so much between sets.'
Prep Work
As the saying goes, fail to prepare and prepare to fail... So Olivia is a big advocate of setting routines in other walks of life to support your fitness journey. 'If you can set aside the time one or two days during the week to get a food shop in and then meal prep that can go a long way,' she says. 'Batch create meals and scale up the portions- you can make this even more effective by investing in nice meal prep containers and freezing portions so you’ll never be stuck for a meal again. And just make sure all your meals are balanced, including a source of protein 20-40g works well, carbs, fat and a solid source of micronutrients like fruit or veg.'
Don't Go It Alone
Finally, recognise that you don't have to do it all alone. You can work together with friends to encourage each other, or join a class if you feel you need that extra motivation. But Olivia says the main thing is to not go it totally alone when you're getting back into fitness, especially if you aren't used to it or familiar with exercises or equipment- because sometimes exercises aren't exactly what it says on the tin, and one mistake could end up hurting you! 'Work with a professional,' she says. 'You don't have to blow a load of money on a whole series of personal training sessions, but it is well worth reaching out. At The Vault we are happier to help members before, rather than correcting them after the fact. Most gyms offer a guide when you start- always take them up on it as a minimum. It can accelerate your progress and helps to avoid common pitfalls. Just by cutting through the confusion you can definitely reach your goals quicker.'
Ready, Set, Go!
Getting back into fitness can feel overwhelming, but with a little planning and support, you can make it a sustainable habit. Remember, it's not about being perfect, it's about making small, consistent changes that lead to big results. So put on your workout gear, lace up your shoes, and get ready to feel the energy of back-to-school season!
