How to exercise in a dress

Many of you will know I’ve been a member of Women’s Business Club in Bath for a while and September was my first time as host so needless to say I felt nervous and a bit anxious…

  • Would everyone turn up on time
  • Would the food be ok
  • Would I be able to control some lively characters
  • Would I remember to do everything 
  • Would everyone enjoy it   etc etc

The good news is that it went really well and we had such fun – as you can see from the photos here.

Everyone was lovely and supportive and there was great energy in the room with a mixture of experience and we helped each other out on issues as well as learning something new from the speaker, plus the food was super delicious 🙂

Why am I telling you this?

Well because it reminded me of how people feel when they decide to start bootcamp or any kind of group exercise.

It’s perfectly natural to be nervous and anxious …

  • Will I be fit enough
  • Will I be the biggest person there
  • I’m not fit enough
  • Everyone else will be better than me
  • It’s going to be too hard  etc etc

And then what happens is once people come for a trial they realise that….

  • Everyone is really supportive
  • It’s great fun
  • You learn new things 
  • You go home feeling great

Just like the networking group (although there generally isn’t any delicious food at bootcamp but I do sometimes bring in some healthy treats)

So a bit like when I accepted the offer to head up the Bath Women’s Business Club group, which I knew would take me out of my comfort zone, and I also knew that it would help me grow and develop so that’s why I said yes; the same applies to starting a health and fitness programme.

Without challenge there won’t be any change 🙂

Fact is there are only about 100 days left this year so if not now when?

Nearly forgot – HOW TO EXERCISE IN A DRESS …. ask someone wearing trousers to do it for you! We were causally talking about exercise, specifically burpees, at the start of the WBC meeting and one of the visitors didn’t know what they were so I thought I’d demonstrate but was tricky in a dress so another visitor kindly demonstrated for me 🙂

However fitness is one thing you can’t delegate to others you have to do it yourself!

So on that note incase you aren’t familiar with one of my favourite exercises 🙂

The burpee!

If you want to elevate your heart rate and get the blood pumping quickly then the burpee will do it and with a few variations we can make it suitable for anyone no matter what your fitness level.

The regular version is a 3 – 4 part movement.

  1. Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2)
  2. Jump the feet back in with bent knees and at same start to jump up, hands above the head (photos 3 & 4)
  3. Return hands to floor and repeat. Make sure you keep your abdominals pulled in to keep your core strong 

We can make it more challenging by adding in a press up when you are in the plank position and we can make it easier in a couple of ways – first way is by putting your hands on a low step, eg bottom of the stairs. The other way to make it easier and a great low impact alternative for people who haven’t exercised for a while to start with is to step each foot out into plank and step them both in rather than jumping, and also to just stand up and raise hands above head rather than adding in the jump. Top tip – why not clap your hands at the top as it means you can’t “cheat”!

How many burpees should you do? Aim to start with 10 in 1 go and then build up your repetitions to maybe 20 in 1 go. Alternatively set your timer and see how many you can do in 30 seconds, then rest for 30 seconds and then repeat several times. Another way to use them is if you are pushed for time and want to boost your metabolism or even just warm up when it is cold – you can do 100 burpees – take as long as you need to do them just get them done!

So there are a few ideas to make the good old burpee work for you and if you are in Bath why not join us for a trial week at Zest Bootcamp where we do a whole lot more than just burpees 🙂

Zita Alves

ps If you are a women who puts everyone else before yourself then watch my short video here

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