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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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evoke fitness

Tips to stay motivated to run in the winter

Hiya,

Here’s my top tips on staying motivated to keep that run going, even in the cold winter months!

Set yourself goals – write down your goals as well as tell people what your goals are so it will make you achieve them and keep you motivated

Enter a winter race – This is another way to keep you focused and motivated to train

Hire a personal trainer or find a running buddy – book a session or meet a buddy for a run. You are more likely to turn up because you will have to pay your trainer even if you do not turn up or you will be letting your buddy down.

Train in the morning – Get your session done first thing and then you do not have all day to talk yourself out of going for a run

Add variety to your run training:

  • Strength exercises
  • Treadmill running
  • X-trainer
  • Swimming
  • Exercise classes
  • Circuit training
  • Spinning

Ensure you dress for winter – Buying new clothes can also help motivate you. Remember to dress down 10% to what the actual weather is outside because you will warm up as you get going on your run.

kerry-gym-managerMore info on my personal training can be found on our website
Keep running!

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio 

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My top workout, meal & exercise of the month

Hiya buddies,

Just wanted to share with you my top Abs workout, favourite meal and lunge exercise for November!
Follow our blog for more top tips each month.

Ab Workout for November

  • Level 1 20 reps X 2
  • Level 2 20 reps x 3
  • Level 3 20 reps x 4
  • Rest between sets up to 1 minute


Mea
l of the month for November

nov-food

Here’s my chicken, sweet potato, goats cheese and avocado
Simple and easy to make and delicious 🙂

 

 

 

 



evoke2November exercise of the month – Lunge

Objective:
Improve leg strength, dynamic balance and control. Shapely legs and bum

Target muscles:
Glute and thigh muscles

 

Technique tips:

  • Keep shoulders over hips so that you do not lean excessively forward or back
  • Ensure both knees are bent at about 90 degrees
  • Make sure your front knee is directly above your ankle, not pushed out to far
  • Ensure the other knee doesn’t touch the floor
  • Keep weight in your heels as you push back up to the starting position

Keep up the good work everyone!

All the best
Kerry
Personal Trainer & Gym Manager at Emma James Physio

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