I call this year the year of challenges at KX. First the 12 week challenge that was launched in August with huge success. 12 weeks of consistent training, good clean eating with clients seeing the benefits of mixing KX Pilates classes withe external cardio and getting great results. 31 clients battling it out until the end where the challenge was to maintain consistency. Even now I am getting emails and texts from those clients who are still hitting goals and setting new ones. That tells me one thing – lifestyle changes have occurred way past the 12 weeks which is fantastic!
We are now almost half way through the 30 day challenge (30 days of KX Pilates classes over a 35 day period) and congratulations to those 90 + clients who have gotten involved are still on track. Sore muscles are a common theme for contenders; some unlucky to get hit with 2-3 days of the same body part being worked out. This leaves the body tired, a noticeably faster muscular fatigue rate and a quicker lactic acid build up. Trust me I know – I’ve also been there. I finished my 30 days last Tuesday so I thought I would give you some tips on how to combat the above issues:
1. Rest when your body needs it
You have 5 days to rest which equates to 6 days on and 1 day off over a 5 week period. If you don’t rest it’s simple – you will burn out!
2. Sleep more
Your body recovers the most during sleep when muscle growth an repair occurs the most, so try and get more rest. If that means you need to sneak out to a vacant office for a Nana nap in the afternoon then DO IT! It will certainly help you out.
3. Mix your classes up!
If you are a usual KX2 client, don’t be afraid to throw in a few KX1 classes into your weekly workouts, along with changing instructors. These varying intensities and trainers will keep the mind fresh whilst the KX1 classes will act more as a recovery class and will aid in blood circulation to get more nutrients and oxygen to your muscles.
4. Increase your protein intake
Your body is made up of protein so to aid in growth and repair, consume more! I found taking glutamine for recovery also helps wonders. Glutamine is one of the non-essential amino acids of the body and is found naturally in beef, chicken, fish, eggs, milk, dairy products just to name a few. You can also buy it at the health food store in pure powder form and is also found in many protein powders. 15g per day and you will wake up feeling like you never trained the day before! Trust me!
5. Take your vitamins
Even a well balanced diet can’t supply all the important vitamins and minerals that your body needs. Especially when training vigorously. When your body over trains your immune system drops and it’s really easy for you to get sick, so keeping good nutrition will give your immune system the boost it needs. ‘But there are just so many different vitamins out there!’ I hear you saying. My advice is to find yourself a good multi-vitamin, that’s it.
6. Decrease your external exercise
Although cardio is important, we don’t recommend vigorous cardio throughout the challenge. Daily walks are a great way to get the blood flowing to increase lactic acid removal. So walk it out!
7. And lastly, write down your WHY
You need to know why you are doing the challenge. Is it solely to finish? To accomplish and see through your commitment to yourself? To lose weight and tone up? What ever it is you need to know it, write it down and look at it on a daily basis so when things get tough you keep on going. If your why isn’t strong enough then it will be to easy to give up.
Good luck to each and everyone of you – you are ALMOST half way! Keep it up and let’s ride it out all the way until the end!
Train hard, east clean and we’ll chat next week.