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Sam Burrows, Personal Trainer: Tips and techniques to staying fit and Healthy during CV19

Updated: Apr 21


Like it or not, we all respond well to routine. My advice is write out a weekly exercise plan and this will help you stick to it.   You should aim to move everyday, aiming to do a variety of different exercises during the week(e.g running, yoga, walking, strength, circuits) 



Here are my keys points to a successful plan: 



Get your training done before work, even if you start at 8am. This will give you less time to find an excuse not to do it. Also your workout should lift your mood and give you extra energy throughout the day 


Don’t stress too much about what you should be doing. Doing something is better then nothing and the best programme you have is the one you stick to. Once you get yourself into a rhythm, you’ll soon decide what you like doing and what you don’t. Some great apps for some guidance are; FIIT, Down Dog, 8fit and Strava 


These are stressful times so make sure you don’t just do HIIT routines to stress the body out even more.


Nutrition will also lift your energy and mood. Snacks are a must for long days but chocolate and biscuits will not help you! My go to are either nuts or overnight soaked oats that you can dip into throughout the day.

You can jazz them up with frozen berries, peanut butter, chia seeds and cinnamon! Packed full of fibre and carbs to get you through a long day.


To improve sleep give yourself at least 2 hours of digestion time before bed. You’ll find it easier to sleep and will wake up less hungry and ready for your workout. 



Also on the really demanding days on your feet reward yourself with a warm Epsom salts bath. The magnesium will relax your tired muscle and aid your sleep. 


Switch off digital devices and make sure you don’t take them to bed. Instead reward your body with a pre bedtime stretch. This is also another great way to relax as your deep breathing will become meditative and the stretches will relax the body for a great nights sleep.  

Good luck and get moving and thank you for all the work you’re doing!!  --

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