Avenue Studio

As we age, particularly as the the clock ticks by 50, strength, capability and confidence can noticeably drop...

But it doesn't have to be that way!

You don't have to live in the gym to get results.

Continuing our 3 part series of how to simplify things to feel strong capable and confident...

Part 2 - Recovery

We all have a lot of stresses in our life and starting a new exercise routine is adding more stress...so how do we balance out those stresses?

Recovery

In our opinion recovery comes in 2 forms, passive and active.

Passive is probably the most important and that would be sleep, a rest days between your training days.

Now most of our clients are over 50, so we understand how difficult it can be to get proper sleep...kids, grandkids, perimenopause etc. We don't offer our clients any revolutionary advice on sleep, but what we do is get our clients to maximise it as much as possible. A simple bedtime routine, trying to go to bed and wake up and similar times each day and in general maximise it any way you can, e.g. didn't get a full night sleep, try and have a nap, or catch up at the weekend.

And making sure you take a day or 2 off in-between your training with weights days.

Active recovery is the enjoyable stuff...a stroll with friends, family, or the dog, watching movie, reading your book, listening to your favourite music, etc.

Tip: don't just plan your training, nutrition etc, implement a plan to rest, recover and stress management.

Bryan, head coach of AVENUE here...

We all have things we know we can do less of as we get older, most of them are simple but hard to implement.

Mine are staying up late and being on my phone, usually the two go hand in hand, something I've been working hard to fix...

Comment below which you would benefit most from doing less

Today we are starting a 3 part series on how to simplify things to feel strong capable and confident...

Part 1 is exercise...

Often when it comes to exercise getting started is the hardest part. How often to exercise, what type, you have an injury, you don't know what to do...

Here are 2 steps you can take to get started that don't take up to much time...

Step 1: do resistance training twice a week. Challenge your muscles by lifting heavy things for 30 mins.

Step 2: get your heart rate up high twice a week. Get your heart rate and breathing rate up for 5-10 mins.

Bonus: step 1 and 2 can actually be done together in a structured workout lasting no about 45 mins, totalling 1 hour and 30 mins per week.

This (along with sleep, coming later in the week) will have the most profound effect on your long term health.

Tip: if you want to get the best results hire a good trainer (even just for a couple of sessions) so you have a better idea how to maximise your efforts.

Feeling older isn't always about your age.

Often, it's about what you're no longer doing.

You see, many people gradually become less active as life gets busier.

They stop prioritising their strength.

They move less.

And over time, their body starts to feel it...

- Aches and pains become more common
- Energy levels drop
- Everyday tasks become more challenging

The mistake?

Assuming this is just what happens as you get older.

Because whilst ageing is inevitable, becoming weaker doesn't have to be.

Regular strength training can help you feel strong, capable and confident for years to come.

That's why our members train so they can enjoy life more, not just train to look better.

At AVENUE we believe that the foundations of health and fitness are simplicity and consistency.

The two go hand in hand...the simpler something is the more consistent you are likely to be.

And on those foundations you have 3 pillars...exercise, nutrition, rest/recovery

We sent out a email to our list today and thought we would post here too...

If you want any fitness advice and have any fitness related question, please comment below or send us a message...

We will answer it...no pitch, no trying to sign you up to our personal training programmes, just an answer to your question

Not All Fitness Options Are Created Equal...

Here’s the truth most gyms won’t tell you:
Taking control of your health isn’t one-size-fits-all.

For most people a gym membership can be problematic...

A massive space, filled with equipment you have never seen before

That's why Ian our opinion) working with a personal trainer is the way to go

You get the equipment, but you also get the knowledge, experience and guidance of a professional