The Modern Fitness Regime

Picture this; It’s 2019 & you and a group of mates are smashing out one of the hardest group training sessions you have ever participated in. Sweat & tears, high 5’s, fist pumps? If you were desperate enough, you may have even shared a water bottle. Ahhh the good old days.

Fast forward to 2022. In the blink of an eye, we are now well trained to be considerate and cautious of our environment. If we demonstrate signs or symptoms, we are asked to stay home. Our working rhythm is a mix of being in the office and not. Life as we knew it, has changed.

There are many challenges to our health and fitness, that the Pandemic presented us. During the first lockdown in Sydney, many were left without correct, ergonomically set up, at home, workstations. This impacted the health of our mobility and has promoted the need for postural correction today. Social anxiety and specifically, fear of large groups is another. The larger the group, the more risk associated with contracting COVID right?

However, with all the doom and gloom the pandemic presented, it should be well promoted that we are a resilient bunch. The health and fitness sector in Australia, overnight became Zoom experts. The communities that so many of us strive to achieve in our training studios, continued to come together and support one another virtually. We all have our fingers crossed, hoping that lockdowns are a thing of the past, but we would all be lying if we said, there was not a small part of us that believes they could come back.

The modern fitness regime needs to be a resilient one. It needs to factor in lockdowns, working from home, kids being picked up or dropped off. It needs to be financially considerate & it needs to be covid safe.

As a trainer of 15years and leading over 150 clients through the pandemic, the best advice I could provide someone with, when speaking about the designing of a modern fitness regime and considering the new world of living would be the following.

1. At home training equipment is a must. For the record, pre-covid, I would never have promoted owning equipment at home. Now, I have a garage full of Dumbbells, Barbells, Benches & a rowing machine. This allows me to priorities my fitness regime, regardless of working from home, having to self-isolate due to being a close contact or dare I say it, another pandemic kicks off. IMPORTANT TIP* Do not be a hoarder of equipment. Speak with an exercise professional or at home, fit out expert. Pay for what you need and always look at functionality and multi-purpose use. This will allow you to spend less and gain more.
2. Use Data. Using data is an important tool that assists me create synergy between my mind and body. I use the Garmin Fenix 6 Pro but an Apple Watch or similar brand can also achieve this. As change will be forever present during these times, the use of data helps me recognise what is good for me and what is not. Specifically speaking, I enjoy the use of Garmins Body Battery feature. The body battery feature is a score out of 100. This score is calculated based on a number of data that is collected from you. Some of these include, your REM score, your previous training recorded, your average resting heart rate, how hard your previous sessions were and your VO2 max. The list goes on! This Body battery score allows me to consider whether or not I go for a run or swim. In training terms, do I load up my body with weight baring exercise or do I consider achieving VO2 intensity without the high impact on my body. The Body Battery feature also manages our ego. We can sometimes fall victim to thinking all training sessions need to be hard (they don’t by the way). By considering my data and the feedback provided. I can potentially, minimise the chance of injury through training. & lastly
3. Make it fun. Fun being used to describe training, might sound crazy to some. From experience, I have had the most boring of exercises be deemed as“ fun” by clients, who despise the thought of doing a single leg, body weighted deadlift. Mainly as it exposes their balance and or lack of it. I stress this because training situations, can be controlled by our narrative. A run in a nice scenic location, can become therapeutic. An early morning walk before people are awake can be uplifting and personally rewarding. Equipment at home could be the reason a teenager and Father spend more time together doing something that they both enjoy. We always can control our narrative.

The modern fitness regime needs to be adaptable and accountable. There has never really been a more important time to consider your health and well-being then now. After all, your bodies first line of defence against infection, is your immunity. Your immunity is a direct reflection of how well you manage your health, fitness, nutrition, mental well-being and social interactions.

Looking after yourself, is the best way to fuel you with the energy to look after others.

Yours in fitness,

Michael Yarnold

PT EXPERT & AMBASSADOR FOR THE FITNESS DR 2022

About the Author;

Michael Yarnold is a Personal Trainer of 15 years and has conducted over 60,000 1 on 1 PT sessions. Michael has managed large, medium and boutique fitness businesses, as well as owned and operated his own bespoke Personal Training studio in the heart of Sydney’s Central Business District for the last 10 years. Michael is an accredited Organisational Coach, Wellness Coach, Mental Health First Aider and was awarded a position in the top 10, AusActive (formerly known as Fitness Australia) Male Personal Trainers of the year, for 2021.