A reason fitness routines are difficult to keep is the boredom that quickly sets in when working out in a gym by oneself. Variations of the routine, changing the workout location or joining a group can all help tackle boredom. However, these options pose some new challenges, particularly for those whose daily routines can’t accommodate these.
A new generation of personal trainers and fitness studios now offer alternatives to a gym workout. Often, they take you outdoors – which by itself can be uplifting – vary the workout and apply a long term fitness plan. These trainers have also evolved their own approaches to fitness. We spoke to a bunch of them and asked them to explain why their routine might be the one that works for you.
Yoga is a union of mind, body and spirit
Yoga/Acroyoga – Serena Burgess
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Stemming from meditation, yoga is the coming together of one’s mind, body and spirit, according to yoga teacher Serena Burgess. Serena runs The Om Space, Sri Lanka’s first dedicated yoga studio, which teaches a range of styles including Sivananda, Hatha, Vinyasa Flow and Kundalini, kids yoga, yoga for sports and prenatal yoga.
“Most people think yoga is used to zone out, be quiet or feel nothing, but this is not the whole story. It’s a combination of being in a quite space as your mind focuses on what is required for the body to move and making the time and the space for self awareness. As we sit in meditation, we try to quiet the thoughts and focus on the mind, but watch our thoughts at the same time. So you are forced to be aware of your own thoughts. It essentially helps you get a deeper understanding of who you are, which can translate to a more accepting attitude of ourselves, which in turn allows us to be happier. The process helps you understand your own mind better, which is why people turn to yoga to de-stress, find calm, as well as get more physically fit, but that’s almost the side effect of the practise.” On a physical level Yoga also helps one become more flexible and stronger. So it has an all-round effect to your well-being.
Yoga also develops concentration and gives us tools to recognise our stress and manage it, tools to handle stressful work situations, which can be helpful for corporates who cannot find the time to take a break from work.
Regardless of age or fitness level, yoga is for everyone; for example, if you are physically unable to get on the floor, Serena recommends chair yoga. “We don’t have specified outcomes in yoga; it’s not a goal-oriented practice,” she stressed. It’s all about practicing, and enjoying the practice for what it is each day.
AcroYoga is another form of yoga introduced by The Om Space. AcroYoga involves acrobatics and yoga, and one needs to be fully aware of one’s body to participate effectively. “In essence, it’s about communication, trust, community, having fun and being free,” she says.
AcroYoga has three elements – Solar Acrobatic Practices, which cultivate trust, empowerment and joy; Lunar Healing Arts Practices, which inculcate listening, loving and letting go; and Yogic Practices that develop breathing awareness, life balance and connection.
Unlike in yoga (which is very individual) , Acro works in sets of three – a base, a flyer and a spotter – for safe execution. This helps you learn to work as a team and builds good communication. Acro also involves a lot of core strength and body awareness. “I am able to base someone twice my size if they are aware of what to do with their body and how to carry their weight. It’s all about technique and alignment.”
The Om Space is keen to start an AcroYoga community in Sri Lanka, and it is also available for private classes for groups of friends or colleagues. In addition to Acro, Serena provides personal yoga training either at The Om Space or through personal home visits, when requested. “I tailor a class according to the needs of the individual, but sometimes all they need is to just to relax.”
Don’t let the busyness of life affect your fitness goals
Fitfuge – Rabindranath Refuge
www.fitfuge.com
Infusing his passion for engaging people, fitness and the outdoors, Rabindranath Refuge has defined the philosophy behind FitFuge – a form of fitness that is not just about looking good, but adding value to life.
According to Refuge, fitness has four pillars – strength, power, ability and endurance – and any form of fitness focuses on improving one (or more) of these four areas. In a practical sense, Refuge curates different regimes, a mix of cardio, strength and athleticism workouts, catering to different individuals in order to achieve their fitness goals.
“It’s about creating a lifestyle. You don’t need to go to a gym to be fit,” he feels. FitFuge is more about developing a lifestyle and an attitude that one can carry throughout life. This attitude allows you to always be engaged physically, propelling you towards a healthy lifestyle. A part of this process, depending on the objectives, is a workout routine. “This doesn’t necessarily mean going to the gym and pumping weights; it could even be meeting up with friends and going for a jog or playing badminton,” he adds. The ethos Refuge endorses is a change in attitude that will allow people to understand that wellness is core to achieving all other life goals and objectives as well.
Together with a fitness company, Refuge has developed a FitFuge app. It essentially acts as an accountability partner, scheduling workouts and monitoring progress. The FitFuge app is especially for people with objectives to achieve, but limited time. Daily gym time is not a part of the schedule. At first consultation, Refuge analyses the individual’s objectives and goals, conducts a session to show how each routine is done, and logs them into the FitFuge app. There onwards, he interacts with them and schedules workouts online. “All they need to give is a time commitment of 20-40 minutes per day, and choose a time of day depending on their availability.” The app is also ideal for those who travel often for work. “If they do not have the time to workout while on business trips, I will schedule a crash workout of around 15 minutes, which they can access on their mobile app no matter where they are,” he explains. A major advantage of the app is that it can be modified to suit each person.
It also helps to monitor progress. The app interface includes an individual’s statistics, schedules and completed workouts, as well as an option to upload progress photos. Each plan on the schedule has a written explanation and video demos for each workout to ensure proper form and technique. This is vital when the individual is working out alone, without a trainer. Each member’s app also links back to Refuge, who gets updates on if they are working out and their progress. This helps him to be on top of things, and make changes to the schedule when necessary. Follow up occurs in the form of results checking. “If there is no visual progression, that means it’s not working out and we have to make changes. Any workout has to have an objective, and we need to monitor that.”
In addition to mentoring through the app, Refuge also provides personal training if requested. “There have been clients who have asked for in-person coaching sessions, then I go to them,” he says. For those with no time or motivation, FitFuge is the perfect trainer that does not quit.
A fun workout will be an effective workout
Dancefit – Tarja De Silva
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For professional dancer Tarja de Silva working out was never a choice, but a necessity.
Enrolled in dancing since she was 13 and competing in ballroom dancing competitions, she trained like any athlete to ensure she was a cut above the rest. So when it came to fitness and working out, dance was her first choice.
Dance cardio is a fitness craze that gained global popularity with the introduction of Zumba, a dance and aerobic sequence performed to energetic music made popular by Columbian dancer and choreographer Alberto “Beto” Perez.
Having mastered the basics of Zumba and qualifying overseas, Tarja conducted Zumba classes in Sri Lanka for over a year, following which she branched off into her own form – Dancefit. Dancefit is a workout plus an artistic release of a variety of choreography to diverse types of music like pop modern, jazz, and ballet. Dancefit is ideal for those who are demotivated by monotonous fitness routines like running on a treadmill or rowing for an hour. Taking the boredom out of working out, Dancefit lets you workout without even realising it.
“If you enjoy dancing and feel comfortable dancing, this is the workout for you,” she says. “I don’t teach steps and techniques; this is about enjoying the music and moving to the rhythm.”
Dancefit is a full body cardio workout. “Your heart beats at an intermittent pace, which helps you burn calories. That’s how dancers keep fit,” she explains. Tarja also uses weights in her class, as well as a stepper to do jumps and squats. For those with not enough time to spare, a 30-minute high intensity routine will ensure the same benefits, she adds.
Tarja conducts Dancefit classes on Tuesdays, Fridays and Saturdays at High Octane, in addition to providing choreography services and personal dance classes as and when requested.
A combination of conditioning, cross training and calisthenics
Uburn – Udesh Hettiarachchi
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“Everyone thinks Uburn is crossfit, but it’s not,” says co-founder and coach Udesh Hettiarachchi. Uburn is an outdoor conditioning and calisthenics workout programme that caters to individuals of varied ages and physical aptitudes.
While crossfit incorporates elements from high-intensity interval training, Olympic weightlifting, power lifting, gymnastics, strongman and other exercises, Uburn focuses on conditioning, core work, cross training (not crossfit), and alternative fitness and calisthenics.
“Around 99% of the workouts will be equipment free,” he adds.
Uburn’s fundamental training is conditioning exercises that focus on mobility, breathing rhythms, a range of motion and posture. This is followed by a fitness routine that targets strengthening one’s core, as well as cross training, which is essentially a cardio workout like running. Calisthenics includes a variety of gross motor movements, often rhythmical and generally without equipment, that is essentially body-weight training.
Uburn sessions are most often held at Vijaramahadevi Park every weekday from 6.30pm to 7.30pm.
Nutrition and diet are as important as the workout
Personal trainer – Sarani Tillekeratne
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Sarani Tillekeratne has a fitness goal in mind – to get women, all women, involved in weight and strength training.
As a personal trainer attached to Hype gym on Gregory’s Road, Sarani consults with clients on a daily basis. Working with female clients, she focuses on the three main body types when curating schedules.
The three main body types are endomorph, mesomorph and ectomorph. Endomorph is characterised by a predominance of body fat (heavier individuals with a slow fat burning rate), mesomorph is marked by a well-developed musculature (those with an athletic build) and ectomorph (overly thin people) is distinguished by a lack of much fat or muscle.
According to her, meal planning is just as important as the right workout. Ectomorphs can gain healthy muscle weight by eating more carbs and protein, while endomorphs should focus on leaner food groups.
She is resolute that healthy eating, as opposed to “dieting”, is vital for post-workout recovery. Energy is essential to train, and the right nutrients are necessary for recovery. “Your nutrition and diet are as important as the workout schedule of cardio, or weight or circuit training.”
Sarani’s specialty is weight training for ladies, which she says burns fat off the muscle much faster, allowing you to become stronger and perform better at any task. Through weight training, you can sculpt, build or tone the body as required, while also building self confidence. “It also releases endorphins and gets you in a good mood,” she adds.
“A lot of people just sit in their office, but you need to get moving!” She advises those who don’t have time for the gym to start by controlling their food – “A cup of rice for breakfast and lunch, but after lunch, cut down on sugar, bad oil and carbs.” This will kick-start your fitness journey