Umi Fitness | Exercise, isolation & mental health: 5 reasons to care

CoachGaz

•

April 5, 2020

Structure is important
More than ever, having a routine when you're spending most of your time at home is super important. If you're not going to work daily right now, then it's likely that this unbridled opportunity for maximum sedentism will present a unique set of challenges. Those who are actually working from home have the same challenges. It just manifests differently. The main challenge is to maintain an adequate level of physical activity to offset the calories being consumed during an average day.
Why is this different to any other time? Well let's be honest. How many times have you opened the fridge today? More than 5 times? Breakfast, lunch and dinner and 3 snacks throughout the day is cool. Significantly more than this and it starts to sound a bit like boredom, not hunger.
Structuring the day, even at home, is a great way to avoid the pitfalls of simply letting the day unfold. Include exercise in your plans. Include meal planning strategies (interested in nutritional coaching?) The countless benefits of exercise include good mental health. That's especially relevant right now.
Keep your immune system firing on all cylinders
The benefits of exercise of any description are well documented. This includes helping your body to boost your immune system. I'm no expert but I know that if I get sick, it's a rarity. The same goes for my gym buddies. We're talking about years of training between us, and we have the same experience when it comes to illness. We rarely get sick. That's not saying we've got any immunity to any sickness at all. It's just an observation. The priority right now is actually about not taking any chances. Social distancing rules reinforce this strategy. If having a healthy and fit body will help to stay ahead of the virus then that's got to be worth pursuing. Even in Isolation. So now isn't the time to stop exercising at all. I see more people walking more dogs these days than I've seen in my life. And provided everyone follows the rules, that's fantastic.
So get on it. At home is the safest place to be and its the place to set up your fortress of fitness. Because if your fitness fades so does your ability to keep your immune system firing on all cylinders.
Focusing on what you can control helps with finding calmness
There's so much out there that is really scary right now. And people are scared. No-one doubts it. And the degree of fear is measurable against how empty the supermarket shelves are on any given day.
Fear is not useful for most of us. It's an inhibitor. If this sounds familiar then the solution is also well known. Focus not so much on the positives. That's what we're often told to do. Instead, focus on what you can control and change for the better. And then act. Action is imperative. Even if it's only about developing little habits like watching how much sugar you consume daily. From little things, big things grow.
Your health and fitness is one of those things. And there would be millions taking this very challenge around the country right now. So join in if you haven't already. We're happy to help wherever we can.
Physically and Mentally Fitness: two sides of one coin
Endorphins. The happy brain chemicals our bodies produce naturally. They're in abundance immediately following a workout. The tougher the workout , the bigger the high. That's why you see people sitting around in groups (pre-virus) recovering, celebrating, or commiserating. They're all experiencing a mutual high. They may not realize that it's happening. But it's a big reason why they turn up every day.
Now, imagine you go from experiencing that rush every day, to not feeling it for days on end. And imagine there is no end in sight. Well there's no need to imagine this because that's our reality right now. There's a real risk of something akin to withdrawal happening. We're always on the lookout for this phenomenon during normal times, when members are MIA for any significant period of time. The risk is heightened right now.
To combat this effect we've pivoted all our members to online personal coaching. That's because we know that wellness is the goal. Physical fitness is a component but so too is good mental health. We just have to figure out how to do this without seeing our crew in person every day. We don't do Zoom classes. We do one-on-one remote personal coaching and then we bring everyone together through other online platforms to actually experience the same togetherness we had previously. It takes a little more work. But no-one is being left behind to deal with this situation on their own and we help by keeping everyone moving.
Don't Press Pause on Gains: Maximize Accountability
PBs, more muscle mass, losing weight, getting toned etc. These are all goals we hear from members and clients. Gains or incremental progress made towards achieving these goals doesn't need to stop due to stay at home restrictions. No way. At least two of my clients are doing squat therapy drills every week as part of their schedule. It's necessary for them (and anyone) wanting to improve in the fundamentals of CrossFit.
There's also a misconception that strength gains can't be had at home. On the contrary. More thought needs to be put into programming and goal specific movements, but it's definitely possible. Coaching helps on that front too. And the one thing that is more important than ever in this regard is accountability. If you have goals then your success is going to come down to holding yourself accountable.
The self-motivated, get up and go-er will have few problems in this regard. But right now it's super easy for even the most committed and disciplined among us to fall off the wagon. We've developed our system of remote personal coaching to deal specifically with this issue. In many ways it's actually easier to deliver accountability for our clients using our online platforms and other tools.

Continue reading

Personal Trainer Tools: Progressive Overload

Personal Trainers have a toolkit they use to get clients the results they want. Here's a powerful tool or principle called progressive overload. It can be used in many ways, but the underlying principles don't change. Challenge muscles to avoid plateaus, and collect data to track and measure progress. Some knowledge about the basics is a great way to stay on track, moving towards finally achieving those health and fitness goals.

How to Stay Fit When You Get Bored

You started out strong. Worked out every day, hitting the gym with gusto every day. You looked up some free workout programs online and you went all in. Your clothes started fitting better, and friends, family and work mates commented on how much energy you had. Your partner gave you compliments for the first time is a while. But then you got bored. What happened next?

Why is Fitness Coaching so expensive!?

The prudent buyer will compare costs, look for the most value, and consider their needs before making an investment. But when shopping for a gym or a fitness program it's a good idea to compare apples with apples. If you compare our program with a gym that offers access for $17 a week then the first question you should ask is why the big difference? A good follow up question: why are so many folks willing to pay more to come to a gym like ours?

This Is The Best Warm Up For A Workout

A good warmup prepares the body for effort. Some people require more time to get primed to train, and some people require less. But whichever category you fit into this warm up method will take the hassle out of wondering how to prepare for your workout, so you can do your best and make the most out your time spent getting healthier and fitter.

How To Get Your First Pull-Up

One of the most commonly stated goals in the gym is the desire to achieve that first pull-up. It's a very functional movement and skill that has applicability to many scenarios outside of the gym. But it's also one of the least practised movements. A major reason for this is the lack of a plan, and absence of someone like a fitness coach, who can help ensure the work gets done. Here's the bare bones of a basic program template that is a great place to start if achieving or getting better at pull-ups is a goal.

How Hybrid Training Can Improve Mental Toughness & Resilience

We often tell our clients that one of the main benefits of regular workouts is that you are then able to express your fitness in any way you want, outside of the gym. This thinking also applies to the way you deal with adversity. Resilience is not given. It has to be practised and earned. Fronting up to the Workout of the Day with a focus on improvement is the most effective way to achieve this.

Setting Post-CrossFit Open Goals

The annual CrossFit Open means different things to different people. But one thing that everyone shares, is the opportunity to use this world-wide event as an annual check-in. Every workout tells you something about your current state of health and fitness. Use this information to set goals, then come up with a plan to knock them over.

Gymnastics Course Starts March 25th 2025

Gymnastics is for everyone. Think bodyweight exercises that don't use equipment. This is not necessarily about the high skill movements you would expect to see at the Olympics. Want to achieve pullups at will? You need this course.

Have You Heard About Onramp?

An effective onboarding program is essential for any functional fitness gym, and at UmiFitness, we call this process the 'Onramp' program. Whether welcoming brand-new clients or reacclimating returning members, Onramp ensures a smooth, safe, and empowering transition into the world of functional fitness.

Why You Need to Sign Up for the CrossFit Open 2025: It's More Than Just a Fitness Competition

Don't sit on the side-lines or the fence this year. There's nothing to lose, and everything to be gained. Sign up for the 'Open'. And if you're a seasoned campaigner, now is not the time to break your winning streak. So whether you're just starting out, or staying connected ... you won't regret it!

5 Reasons Why Olympic Style Weightlifting Rocks!

The Olympic style lifts are great! Do you hesitate to give 'Oly lifting' a go because you think it's for 'athletes' or serious gym junkies? Well .. that's simply not true. We have folks from sixteen to sixty practising their lifting every week. They're all getting the same benefits from including this style of workout in their routine. Read on to find out more...

10 Ways to Hold Yourself Accountable

Being accountable to yourself isn't necessarily a solo effort. It sometimes takes a village. A fitness coach is best placed to help you on this front. But you go further if you can level up on your own personal accountability. Here's how do it.

5 ways that you can make money by joining a gym!

Did you know that working out regularly can actually put more money in your pocket? So that you enjoy the benefits of being fit and healthy, and at the same time have more cash for the things you really need or want.

The Strength Cycle Explained

A strength cycle in strength and conditioning (S&C) or functional fitness training is a periodized training plan designed to systematically increase strength by focusing on key lifts and gradually increasing the intensity over time. It typically lasts anywhere from 4 to 8 weeks and is built around the principle of progressive overload, which means consistently challenging the muscles by incrementally increasing the weights, reps, or sets. The goal is to improve an your ability to lift heavier weights while maintaining proper form. This can apply to both performance focussed athletes looking to improve their results in workouts, or their chosen sports, and anyone who simply wants to build overall strength.

On-Ramp Delivers Value!

If you're someone who's already hitting the gym regularly or has experience with high-intensity workouts or strength training, it might seem tempting to skip the onramp program when you start at our gym. After all, you've got a solid fitness base, right?

Habit-Based Accountability Coaching: a powerful health and fitness tool

When it comes to achieving health and fitness goals, consistency is key. But consistency can be tough. Accountability coaching is a powerful way to help you stay on track with your fitness goals, build lasting habits, and keep you accountable, even on those days when motivation is low.

Women Over 50 and Exercise

Staying fit and healthy beyond 50.

Pausing Means Not Moving Forward

Pausing is unavoidable sometimes. But is it necessary?

Why Functional Fitness is a MUST for your teens!

Functional Fitness for teens

Embracing Fitness and Getting Older

Thu, 01 Feb 2024 19:49:45 +0000

Help! I can't get off the toliet!

Ageing and staying in the game!

Take the Misogi Challenge. An annual Health and Fitness check-in

Sun, 04 Feb 2024 05:36:20 +0000

Bright Spot Friday, a growth mindset, and winning at life!

Bright Spot Friday: Essential mindful reflection exercises to develop a growth mindset

Two Simple Nutrition Strategies That Work

Sun, 04 Aug 2024 20:17:03 +0000

Why Waiting for Motivation Delays Your Fitness and Nutrition Goals

Sun, 07 Jul 2024 19:34:29 +0000

Study Shows the Importance of Regular Exercise for Women Over 50

Sun, 28 Jul 2024 06:06:37 +0000

CrossFit Enhances Every Aspect of Our Lives

Thu, 18 Jul 2024 22:16:57 +0000

How Scaling Makes CrossFit Accessible for Women of all Ages and Abilities

Thu, 04 Jul 2024 09:16:01 +0000

CrossFit in a Cairns Winter

Thu, 11 Jul 2024 21:29:51 +0000

The Challange of Finding Time to Work Out for Parents

Sun, 30 Jun 2024 21:44:15 +0000

Changing the Focus of Weight Loss for Women

Sun, 23 Jun 2024 22:20:27 +0000

Personalised CrossFit Coaching Can Help Navigate the Changes in Women's Cycles to Maximise Fitness

Thu, 20 Jun 2024 20:43:02 +0000

CrossFit is a Smart, Safe Choice for Kids

Sun, 07 Apr 2024 21:19:15 +0000

How Can CrossFit Help Women Maintain Helth and Fitness in the Different Stages of Menopause?

Sun, 16 Jun 2024 22:07:33 +0000

The Benefits of Learning New Skills in CrossFit

Thu, 11 Apr 2024 22:29:28 +0000

Get Inspired by Your Gym's Long-Term Athletes! Member Focus, Renee Fagan

Sun, 31 Mar 2024 23:49:12 +0000

Setting Post-CrossFit Open Goals

Sun, 17 Mar 2024 09:50:51 +0000

Nurturing Quality of Life CrossFit for Older Athletes

Wed, 27 Mar 2024 20:21:14 +0000

The Magic of the CrossFit Community

Thu, 21 Mar 2024 20:58:32 +0000

Unveiling Weaknesses. How CrossFit Preps You for a Stronger Future

Thu, 14 Mar 2024 20:46:01 +0000

The Power of Bullet Journaling

Sun, 11 Feb 2024 21:47:27 +0000

The Value of Personal Training

Sun, 10 Mar 2024 21:57:03 +0000

Staying Mentally Healthy During The CrossFit Open

Thu, 15 Feb 2024 19:55:10 +0000

The Power of Personalised Nutrition Over Prescriptive Diets

Thu, 07 Mar 2024 21:06:29 +0000

The Importance of Mobility

Sun, 03 Mar 2024 19:41:52 +0000

Recovery During The CrossFit Open

Thu, 29 Feb 2024 07:39:05 +0000

Embracing "Slow is Smooth, Smooth is Fast" in the CrossFit Open

Thu, 22 Feb 2024 08:08:03 +0000

Embracing CrossFit After 50 Redefining Fitness and Well-being

Thu, 01 Feb 2024 19:49:45 +0000

Training Flexibility

Thu, 08 Feb 2024 05:34:57 +0000

Losing Fat and Gaining Muscle

Sun, 18 Feb 2024 19:57:48 +0000

The Rewards of Consistency and Commitment. Member Focus Kylie's Story

Thu, 25 Jan 2024 23:02:38 +0000

Mastering the CrossFit Open. Your Guide to Setting SMART Goals

Sun, 28 Jan 2024 19:43:50 +0000

Bring a Friend Friday is the Perfect Way to Try CrossFit in Cairns

Sun, 21 Jan 2024 10:24:17 +0000

Why CrossFit is the Perfect Choice for Cairns Youth

Wed, 17 Jan 2024 10:09:17 +0000

Why Every CrossFitter Should Take The CrossFit Open Challenge

Thu, 11 Jan 2024 10:42:12 +0000

Building Lasting Fitness Habits. The Atomic Way to Achieve Your New Year's Resolutions

Sun, 07 Jan 2024 23:44:57 +0000

The 80/20 Rule

Thu, 04 Jan 2024 23:28:48 +0000

Starting CrossFit at 45 and Beyond

Sun, 31 Dec 2023 10:24:23 +0000

The Power of Getting Leaner

Thu, 21 Dec 2023 08:36:58 +0000

Recording Your Results on SugarWOD

Sun, 17 Dec 2023 09:41:36 +0000

Nourishing Resilience Post-Cyclone Jasper Wellness in Cairns

Thu, 28 Dec 2023 10:29:18 +0000

Staying on Track for Christmas

Sun, 10 Dec 2023 20:29:56 +0000

Taming the Sweet Tooth: Sensory Specific Satiety and the Art of Mindful Eating

Thu, 07 Dec 2023 19:11:30 +0000

The Important Role of Accessory Training in CrossFit

Sun, 03 Dec 2023 10:09:57 +0000

The Case for Prepacked Meals in CrossFit Nutrition

Fri, 01 Dec 2023 04:19:43 +0000

Training Doesn't Have to Be Hard

Sun, 26 Nov 2023 19:53:03 +0000

The Symbiotic Relationship Between Sleep and Nutrition

Thu, 23 Nov 2023 07:16:51 +0000

Why Should You Stretch

Sun, 19 Nov 2023 09:30:31 +0000

The Crossroads of Aesthetics and Longevity: Navigating the Path to Sustainable Fitness

Sun, 12 Nov 2023 08:22:40 +0000

Community is What Sets CrossFit Gyms Apart

Thu, 09 Nov 2023 10:59:45 +0000

Embracing CrossFit at Every Age: The Growing Trend Among Older Adults

Sun, 29 Oct 2023 10:44:19 +0000

Achieving Balance

Sun, 05 Nov 2023 10:36:03 +0000

What to Eat Before and After CrossFit

Sun, 22 Oct 2023 08:48:00 +0000

What Gear Do I Need to Start CrossFit ?

Sun, 15 Oct 2023 11:10:03 +0000

Is CrossFit Safe? Let's Separate Fact from Fiction!

Fri, 06 Oct 2023 20:36:21 +0000

The Physical Benefits of CrossFit for Beginners

Thu, 12 Oct 2023 21:02:21 +0000

What is CrossFit?

Thu, 28 Sep 2023 10:16:43 +0000

What to Expect When You Start CrossFit

Sun, 24 Sep 2023 10:01:20 +0000

Nutrition Challenges in the Intramural!

Thu, 21 Sep 2023 10:02:57 +0000

What Is So Special About An Intramural Competition?

Mon, 18 Sep 2023 05:55:09 +0000

What's the Best Exercise for Abs?

Thu, 14 Sep 2023 06:19:42 +0000

The Tax You're Really Paying

Thu, 07 Sep 2023 19:34:25 +0000

How CrossFit Games Champions Redefine Masculinity and Fitness

Thu, 31 Aug 2023 10:16:16 +0000

Why Team Sports Don't Promote Growth

Sun, 03 Sep 2023 09:42:05 +0000

Celebrating Just How Far You've Come

Sun, 10 Sep 2023 10:06:48 +0000

How to Make Huge Changes in Your Life

Sun, 27 Aug 2023 09:49:01 +0000

Are You Happy?

Thu, 17 Aug 2023 21:05:46 +0000

5 Ways Doing CrossFit Can Make You Money

Sun, 20 Aug 2023 09:47:43 +0000

Title: Elevating Men's Mental Health: 3 Benefits of CrossFit

Thu, 24 Aug 2023 09:51:03 +0000

Navigating the Digital Maze: Rediscovering Health and Nutrition Basics

Sun, 13 Aug 2023 10:39:50 +0000

What Are You Willing to Accept?

Fri, 11 Aug 2023 06:56:58 +0000

Why You Should Watch the CrossFit Games

Sun, 06 Aug 2023 09:05:41 +0000

How to Be Number One

Thu, 03 Aug 2023 09:54:57 +0000

What's On Your Note?

Sun, 30 Jul 2023 09:33:31 +0000

Understanding and Managing Stress Part 1: Recognising the Signs and Common Sources

Sun, 23 Jul 2023 09:50:52 +0000

Understanding and Managing Stress Part 2: Recognising the Signs and Common Sources

Thu, 27 Jul 2023 08:57:03 +0000

Why We Make Bad Decisions

Thu, 20 Jul 2023 11:59:25 +0000

6 of the Best CrossFit Related Podcasts: Exploring the World of Fitness and Consistency

Sun, 16 Jul 2023 08:57:08 +0000

How to Lean Into Stress and Embrace Fear

Thu, 13 Jul 2023 08:16:38 +0000

How to Get Stronger Legs

Sun, 09 Jul 2023 08:44:44 +0000

Exercise, isolation &amp; mental health: 5 reasons to care

Don’t miss another article

Related

Continue reading

Personal Trainer Tools: Progressive Overload

How to Stay Fit When You Get Bored

Why is Fitness Coaching so expensive!?

This Is The Best Warm Up For A Workout

How To Get Your First Pull-Up

How Hybrid Training Can Improve Mental Toughness & Resilience

Setting Post-CrossFit Open Goals

Gymnastics Course Starts March 25th 2025

Have You Heard About Onramp?

Why You Need to Sign Up for the CrossFit Open 2025: It's More Than Just a Fitness Competition

5 Reasons Why Olympic Style Weightlifting Rocks!

10 Ways to Hold Yourself Accountable

5 ways that you can make money by joining a gym!

The Strength Cycle Explained

On-Ramp Delivers Value!

Habit-Based Accountability Coaching: a powerful health and fitness tool

Women Over 50 and Exercise

Pausing Means Not Moving Forward

Why Functional Fitness is a MUST for your teens!

Embracing Fitness and Getting Older

Help! I can't get off the toliet!

Take the Misogi Challenge. An annual Health and Fitness check-in

Bright Spot Friday, a growth mindset, and winning at life!

Two Simple Nutrition Strategies That Work

Why Waiting for Motivation Delays Your Fitness and Nutrition Goals

Study Shows the Importance of Regular Exercise for Women Over 50

CrossFit Enhances Every Aspect of Our Lives

How Scaling Makes CrossFit Accessible for Women of all Ages and Abilities

CrossFit in a Cairns Winter

The Challange of Finding Time to Work Out for Parents

Changing the Focus of Weight Loss for Women

Personalised CrossFit Coaching Can Help Navigate the Changes in Women's Cycles to Maximise Fitness

CrossFit is a Smart, Safe Choice for Kids

How Can CrossFit Help Women Maintain Helth and Fitness in the Different Stages of Menopause?

The Benefits of Learning New Skills in CrossFit

Get Inspired by Your Gym's Long-Term Athletes! Member Focus, Renee Fagan

Setting Post-CrossFit Open Goals

Nurturing Quality of Life CrossFit for Older Athletes

The Magic of the CrossFit Community

Unveiling Weaknesses. How CrossFit Preps You for a Stronger Future

The Power of Bullet Journaling

The Value of Personal Training

Staying Mentally Healthy During The CrossFit Open

The Power of Personalised Nutrition Over Prescriptive Diets

The Importance of Mobility

Recovery During The CrossFit Open

Embracing "Slow is Smooth, Smooth is Fast" in the CrossFit Open

Embracing CrossFit After 50 Redefining Fitness and Well-being

Training Flexibility

Losing Fat and Gaining Muscle

The Rewards of Consistency and Commitment. Member Focus Kylie's Story

Mastering the CrossFit Open. Your Guide to Setting SMART Goals

Bring a Friend Friday is the Perfect Way to Try CrossFit in Cairns

Why CrossFit is the Perfect Choice for Cairns Youth

Why Every CrossFitter Should Take The CrossFit Open Challenge

Building Lasting Fitness Habits. The Atomic Way to Achieve Your New Year's Resolutions

The 80/20 Rule

Starting CrossFit at 45 and Beyond

The Power of Getting Leaner

Recording Your Results on SugarWOD

Nourishing Resilience Post-Cyclone Jasper Wellness in Cairns

Staying on Track for Christmas

Taming the Sweet Tooth: Sensory Specific Satiety and the Art of Mindful Eating

The Important Role of Accessory Training in CrossFit

The Case for Prepacked Meals in CrossFit Nutrition

Training Doesn't Have to Be Hard

The Symbiotic Relationship Between Sleep and Nutrition

Why Should You Stretch

The Crossroads of Aesthetics and Longevity: Navigating the Path to Sustainable Fitness

Community is What Sets CrossFit Gyms Apart

Embracing CrossFit at Every Age: The Growing Trend Among Older Adults

Achieving Balance

What to Eat Before and After CrossFit

What Gear Do I Need to Start CrossFit ?

Is CrossFit Safe? Let's Separate Fact from Fiction!

The Physical Benefits of CrossFit for Beginners

Exercise, isolation & mental health: 5 reasons to care