How to get started on that January fitness resolution" width="976" height="549">
Alice Liveing is one of the many personal trainers who share workouts on Instagram
Twelfth Night is nearly upon us, the cheeseboard is but a distant memory and the Christmas tree has been dead for a fortnight.This is the weekend that January truly bites... and that can only mean one thing. It's time to do something about that resolution. You remember the one, don't you
Alice Liveing is a 26-year-old is a personal trainer and influencer, who's gained nearly 700k followers on Instagram from sharing her workouts and recipes.But - here's the good news - Alice has also been praised for sharing her honest journey into the world of fitness, and tells us it's not about having the "perfect body".
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January. A time for diet culture to prey on people feeling slightly more vulnerable about the way they look, eat and train. Of course, the New Year presents an opportunity for a fresh start, a metaphorical closing of doors and opening of others, but also an opportunity for those niggling anxieties to be preyed upon and exploited by those hoping to make money from you feeling less than adequate.
I know that feeling. I’ve spent a lot of my life feeling as though I’m fighting my body. Fighting the fact that I am not naturally skinny, that I wasn’t a long legged size 6, fighting the fact that I don’t have curves where others do, and I do where others don’t... that I am somehow not perfect because I don’t emulate the idea in my head of how I ‘should’ look.
I’m tired of fighting. And I’m tired of others being miserable as they fight to. ‘The diet starts tomorrow’ is a phrase I know so many on here will fall victim to as they wake up tomorrow and begin a few days of restriction to somehow try and undo a few days of eating more than ‘normal’. I get it, I’ve been there, and I can see why you might be led down that path.
My only advice today is to just enter any decisions you do make or changes you commit to with 100% honesty. If the decision to embark on change comes from a place of guilt, of self hatred or self destruction then the incentive is one that is so far from positive change that lasting longer than a few weeks seems unlikely. If the change also involves restriction, then again, research shows that the success rate of it lasting long term is very low.
It’s ok to want to change, of course it is, but please believe me when I say it’s exhausting when the incentive to do so isn’t right. It’s exhausting to hate yourself and to constantly feel as though who you are right now isn’t enough. So perhaps join me in 2020 by starting the year accepting that who you are right here, right now is enough. I know I feel a whole lot better as I repeat the phrase to myself.
No matter what you’ve eaten or drunk, no matter how much exercise you’ve done or haven’t done.
YOU ARE enough, YOU HAVE enough.
? A post shared by Alice (@aliceliveing) on Jan 1, 2020 at 5:52am PST
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"I trained as a dancer and did musical theatre. On my first day I remember it so vividly feeling like 'oh god, I'm so different to everyone else'," she tells Newsbeat. "Everyone had super lean long legs and I was five foot one and over that first year my self confidence massively nosedived.""I spent every day in a dance studio in a leotard looking at myself in the mirror and comparing myself to everyone around me."She says she developed a "terrible relationship with food" and would binge on fizzy drinks and chocolate after eating very little.It was during her college assessments that a teacher told her she needed to get stronger and it was here her relationship with weight training began. "Finally I felt like I'd found something I was good at and I really enjoyed it, it gave me an escape from college."
You don't need a gym to work out - get started at home
Alice became a personal trainer four years ago, but says this didn't mark the end of her problems with body image.She says she tells her clients that they shouldn't exercise to look like anyone else, but to improve their quality of life and wants them to train for the right reasons.These are her top tips:
1- Don't train because you want to look like someone else.
"I got the six pack - but at that point I was like I don't really have a life and I'm not very happy."I think a lot of people think there's this magical pot of gold at the end of the rainbow when they reach their goal weight - but in reality it doesn't happen like that.""You have to take a step back and look at the reasons behind why you exercise - is it going to motivate me, is it going to improve my mental health or long time health goals.
Alice says classes like spinning are a great way to get into fitness and won't be intimidating
2 - Don't compare yourself to others - especially people online
"We live in a world where comparison is king - the majority of people I speak to suffer with feeling inadequate in some way."In fitness there's a big difference between providing someone with inspiration and on the flip side making people feel like they're not worthy or good enough."I'll have clients come to me and say 'I really want to look like X' and that's never going to happen - you have to be realistic about what you're trying to achieve. "If you're only doing it to look like someone on Instagram or to get the 'perfect body' then the motivation will be short lived because believe me, I've been there and done that."
3 - Start with home workouts and classes
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If you’re training at home or whilst travelling, then why not try incorporating some of these core exercises that can be done anywhere.
Tag a friend below and try these out together next time you train!
1. Dead bugs. Focus on an exhale as you extend opposite arm and leg whilst pressing your lower back in to the floor. 2. RKC plank. Focus on drawing shoulder blades down, slight pelvic tuck and squeezing in the inner thighs together. 3. Table top shoulder taps. Focus on avoiding any rocking of the torso as you tap either shoulder. 4. Hollow hold. Focus on creating the dish shape pressing your lower back in to the floor and aiming for big exhales as you hold for time. 5. Side plank crunch. Focus on keeping the hips high as you draw elbow to knee.
Any questions, pop them below! #Core #HomeWorkout
A post shared by Alice (@aliceliveing) on Dec 16, 2019 at 10:31am PST
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"When it comes to gym and general exercise intimidation, there are a couple of things I work around."If you're really struggling to get the confidence to go to the gym, start at home - I think it's a great place where you're in a safe space."She says if you feel nervous about going to the gym then finding a class that's right for you can set you on your way. "Classes are a nice intermediary space and a slightly more encouraging environment - there's been a shift recently in the language used in them, [instructors] are taking more care of how they approach these environments and the kind of vibe they bring on."
4 - When you're ready to hit the gym, get organised!
"I think the most important thing with starting a gym journey is knowing what you're going to do before you walk in. "There's nothing worse than stepping into a gym and being like, what the hell do I do nowAnd you don't need to spend a fortune on membership either."There are so many budget gyms - I pay ?20 a month and I get that's still expensive for some people when money's tight, but if you set it aside as a priority then having it is really helpful."
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