• Guide to using microgoals in your training

    Shop Sundried's Running Collection

    Have you ever started a long run and thought, ‘I am never going to get through this!’ Or finished the first effort of a turbo session and wondered, ‘how can I do this over and over again?’ 

    Ultimately, it can be really difficult to motivate oneself when the finish seems so distant and the effort to get there is so great. The good news, however, is that there is a way to ‘trick’ your mind into thinking that the end is near.

    Micro-goal setting is something that I have been unknowingly implementing into my training for many years. The act of breaking up a workout into more manageable chunks really helps to alleviate the daunting prospect of having to work hard for a prolonged period of time. 

    Below, I have detailed some examples of micro-goal setting that you can try out for yourself. You will be amazed by just how long you can keep your body moving when your mind has mini targets to hit.

    Micro goals for a long run

    Next time you are heading out for a 90 minute run, why not think about it as six 15 minute chunks that feel infinitely more doable. Or perhaps you might find that three 30 minute chunks is more approachable. The way you break down a run will depend on your personal preferences and the way your mind works.

    Micro goals for a turbo session

    Sitting on the turbo and repeatedly hitting the correct wattage for a specified period of time can be both physically and mentally challenging which is exacerbated when fatigue sets in. If your session entails nine 3 minute efforts, break the nine efforts up into three. Three lots of three 3 minute efforts certainly sounds more doable than nine 3 minute sets!

    Making sure you have the right kit can also play a huge part in getting you through a difficult session. Try Sundried's Cycle Kit today, suitable for all abilities.

    Micro goals for open water swimming

    Plunging into open water is possibly one of the most daunting scenarios a triathlete faces but micro-goal setting can make things seem much easier. When swimming, concentrate on getting to the subsequent buoy in the loop and once there, focus on arriving at the next. 

    Shop Sundried's Swim Collection

     Micro goals for a race 

    You can use this same strategy in a race too. After logging all those training hours and miles, you should have a good idea of your goal race time; use this information to break things up. For example, if you plan to run 40 minutes for 10k, then split it into four 10-minute chunks. 

    It is amazing just how long you can ‘trick’ your mind into carrying on by focusing on the next mini goal. Remember to try out different approaches during training so that when it comes to race day, you know exactly what method works for you. 

    Connect with the Sundried Personal Trainers on our app for more advice, workout tips, training plans and more. 

    About the author: Laura Smith is a high level athlete and has been a Sundried ambassador since 2017.

    Posted by Aimee Garnett
  • No equipment home workouts for all ages and abilities

    Shop Sundried's Women's Active Life Collection

    Get your daily dose of movement with home workouts that require nothing but motivation to get them done. No matter what your goals or preferred method of exercise, we know that there is something for everyone.This guide also includes a general warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively.

    All of the following workouts include adaptations, progressions, and regressions to suit all abilities.

    Please note that this guide includes official names of exercises/moves. If you are struggling with what an exercise entails,then You-Tube have some great tutorials on how to execute them. Just type in the name of the exercise to find a demonstration.

    Shop Sundried's home training accessories to take your workout to the next level.

    10 minute pre-workout warm up

    Do each exercise for 60 seconds.

    1. March in place
    2. Jumping jacks
    3. Butt kicks
    4. Mountain climbers
    5. High kicks
    6. Side to side squats
    7. Alternating side lunge
    8. Big arm circles
    9. Hip circles
    10. Shake it all out

    10 minute post-workout cool down

    Do each exercise for 60 seconds.

    1. Alternate side toe touch
    2. Glute stretch on each side
    3. Quad stretch on each side
    4. Side bend stretch on each side
    5. Over-head triceps stretch on each side
    6. Chest-cross arm swing

    Workout 1: 10 minute Ab Blast

    Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest, to 50 seconds per exercise with 10 seconds rest.

    Exercise

    Regression

    Progression

    Plank

    Push your bum up to the ceiling to create a V shape

    Rocking plank

    Side plank with one arm support

    Balance on your knee rather than the side of your foot

    Balance on one leg

    Slow dead bugs using alternative arm to leg

    Only extend 1 arm or leg at a time

    Hold in extensions for 5 seconds

    Slow bird/dog

    Only extend 1 arm or leg at a time

    Hold in extension for 5 seconds

    Slow aleknas

    Only extend both legs or both arms at one time

    Hold in extension for 5 seconds

    Slow bicycle crunch with both legs raised above the ground

    Keep one leg on the floor

    Hold in tucked position for 5 seconds

    Slow leg raises

    Bend the legs

    Add in a hip lift at the top of the leg raise

    Cross-body mountain climbers

    Go onto your knees

    Increase the speed

    V-sit hold

    Feet on the floor

    Straighten legs and lean further back

    Knee to elbow in high plank

    Go onto your knees

    Spider man push ups

    Workout 2: 10 minute Glute Activation

    Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

    Exercise

    Regression

    Progression

    Squats with a single pulse at the bottom

    Remove the pulse

    Hold in a squat position and pulse

    Alternate leg reverse lunge with a single pulse at the bottom

    Remove the pulse

    Hold in a reverse lunge position and pulse

    Alternative leg side lunge with a single pulse at the bottom

    Remove the pulse

    Hold in a side lunge position and pulse

    Alternate leg curtsy lunge into a side kick

    Remove the side kick

    Make it quick and springy

    Pile squat with alternative heel raises

    Remove the heel raises

    Hold in position with heels raises

    Alternate leg glute bridge marches

    Glute bridge hold

    Single leg for half the time and then swap to other leg

    Side clams, half the time spent on each leg

    Lie on your back and drop alternate knees out to the side

    Add a band around your knees

    Side lying leg raises keeping the working leg raised, half the time spent on each leg

    Return to rest after each raise

    Hold leg up and pulse

    Donkey kickbacks, half the time spent on each leg

    Alternate legs

    Hold at the top of the kick and pulse

    Fire hydrant, half the time spent on each leg

    Alternate legs

    Hold at the top of the movement and pulse

    Workout 3: 20 minute HIIT Session

    Complete each exercise for 35 seconds and take 12 seconds rest before moving onto the next movement. 

    Repeat the entire sequence 4 x.

    1. Drop lunge
    2. Burpee crunch
    3. Plank jack hop
    4. Step to jump squat
    5. Pop jacks
    6. Triceps press back

    Regression: Take 30-60 seconds additional rest in between sets if needed.

    Progression: Increase working time, reduce resting time, or both!

    Fancy some new workout wear to help motivate you? Shop Sundried's Gym Collection today. Both men's and women's options available.

    Workout 4: 45 minute Full Body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Squats

    4

    15x

    Banded around the knee, weighted, single leg, eccentric, or jump

    Press ups

    4

    10x

    On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

    Single leg RDL on each leg

    4

    15x

    Weighted, eccentric, or raise the knee

    Triceps dip

    4

    10x

    Straight or bent legs, weighted, or eccentric 

    Bulgarian split squats on each leg

    4

    15x

    Weighted, extended, or eccentric

    Extended plank shoulder tap

    4

    10x

    On feet or knees, wide or narrow stance, single leg

    Glute bridge

    4

    15x

    Banded, weighted, eccentric or single leg

    Super man with arm extension

    4

    10x

    Weighted

    Shop Sundried's Men's Active Life Collection

    Workout 5: 30 minute Lower Body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Squats

    4

    15x

    Banded around the knee, weighted, single leg, eccentric, or jump

    Pulses in squat position

    4

    20x

    Banded around the knees or weighted

    Forward, side and reverse lunges on each leg

    4

    15x

    Weighted, eccentric, or jump

    Wall supported sit and hold

    4

    60s

    Banded around the knees or weighted

    Step ups on each leg

    4

    15x

    Weighted, knee raised, or explosive

    Single leg standing calf raises

    4

    20x

    Weighted or unsupported

    Workout 6: 30 minute Upper body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Press ups

    4

    15x

    On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

    Inchworm

    4

    10x

    On knees or feet

    Triceps dip

    4

    15x

    Straight or bent legs, weighted, or eccentric

    Side triceps side push on each side

    4

    60s

    Weighted, eccentric or single arm

    Rocking plank

    4

    15x

    Weighted, single arm, or single leg

    Scapular wall reps

    4

    20x

    Weighted



    Workout 7: 30 minute Vinyasaa Yoga Sequence

    Before you start this workout make sure you have a comfortable flat space to use. Use a yoga mat if you have one or just a softer floor. If you're looking to purchase a yoga mat, shop Sundried's eco-friendly offering here.

    Starting Meditation (10 minutes)

    In a seated position, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Concentrate on your breathing, and try to keep your mind clear of distractions. Repeat this cycle for several minutes.

    Yoga Sequence

    Pose

    Time

    Breaths

    Seated cat-cow Pose

    1 minute

    8-10

    Seated half-moon pose

    1 minute

    8-10

    Seated spinal twist

    1 minute

    8-10

    Seated forward with mudra

    1 minute

    8-10

    Cat-cow pose

    2 minutes

    16-20

    Downward facing dog

    (adho mukha svanasanna)

    1 minute

    8-10

    Low lunge 

    (ajaneysanna)

    1 minute each side

    8-10

    One-legged king pigeon pose

    (eka pada rejakapotasana)

    1 minute each side

    8-10 each side

    Wild thing

    1 minute each side

    8-10 each side

    Warrior II

    1 minute each side

    8-10 each side
    Warrior II variation

    1 minute each side

    8-10 each side
    Childs pose

    (balasana)

    2 minutes

    16-20
    Bridge pose

    1 minute

    8-10

    Concluding Meditation (5 minutes)

    Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.

    About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

    Want more home workouts at your fingertips? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

    Posted by Aimee Garnett
  • 5 Ways To Get The Most Out Of Your Gym Sessions

     gym session workout fitness activewear

    It’s common to find going to the gym a chore. It’s also common to feel like you’re floundering with no real direction and not making any progress. Follow these 5 expert tips so that you can make the most of your gym sessions and waste no more time in achieving your goals.

    1. Write your session plan in advance

    You'd be surprised at how many people get to the gym without knowing what they’re going to do. In the end, they wander over to a treadmill and do a few minutes of running. Then they lift a few weights and maybe copy a few exercises that other people are doing, have a chat, and then go home. Have you ever done this?

    If you’re serious about making progress and want real results, this is not the way to achieve that. In order to really maximise your time at the gym, write out what you’re going to do in advance and make sure it’s a coherent session that will take you in the right direction. You could write your session on a piece of paper, in a small notebook, or write it out on your phone which may be the most convenient.

    Make sure the session makes sense with regards to what you’re going to train; don’t wear yourself out doing sprints on the treadmill and then expect to be able to do a good weights session as well. If you're training for a running or cycling event, don't spend lots of time working your upper body.

    If you need advice, ask a personal trainer or find a pre-written session plan online. Make sure the session also makes sense in the bigger picture of what else you’re doing that week and how tired you’re likely to be when you get to the gym. If you’re doing an evening session after a busy and stressful day at work, you’re unlikely to hit a new squat or deadlift PB, so save those sessions for the weekend.

    rower gym fitness CrossFit activewear UK

    2. Time your nutrition

    There’s nothing worse than getting to the gym feeling ravenous and not being able to focus on your session, then spending £5 on a sugary shake from the vending machine just so that you can make it through your workout. Plan your nutrition in advance, especially if you intend to come straight from work. If you are going to go to the gym on a work night, try to eat a bigger lunch and then time a snack just before you leave the office so that you get to the gym feeling pumped and ready without being too full.

    If you’re training at the weekend, eat a filling and nutritious breakfast but leave yourself enough time before you hit the weights or cardio area. If you drink coffee, time this so that you can reap the benefits before they wear off.

    What you eat after you workout is also important. You have a 2-hour window in which it's the optimum time to take on some protein and carbs to refuel you and repair your muscles after a tough workout. Try to eat a healthy, balanced meal as soon as you get home so that you can maximise your results and make the most of the time you've just spent in the gym. If you do not eat at all, a lot of your efforts will be wasted as your body will start to break down the muscle you've just worked so hard to build in order to recover.

    Read more: Nutrient Timing

    fitness workout sportswear

    3. Talk to a fitness professional

    If you really have no idea what you’re doing at the gym, you’re far more likely to quit and never achieve the results you want. It’s natural to find the gym a daunting and scary place and if you don’t have anyone show you how the machines work, it’s perfectly understandable that you’d have no idea where to start!

    Most gyms will offer a free induction when you join, but if you’ve missed that opportunity, you will still be able to get one if you ask as there are always fitness instructors on hand to help. Not only this, most personal trainers will offer a free taster session as part of their services, so take advantage of this and ask them all the questions you’ve been wanting to ask. Get them to show you how the machines work as well as how to safely perform free weights exercises like squats, deadlifts, and overhead presses. With this as a foundation, you will be able to build a great workout routine.

    boxing padwork personal trainer

    4. Don’t workout with a flaky friend

    It can seem tempting to go to the gym with a friend as it’s more social and is less intimidating. However, if you go with a friend who doesn’t share the same goals as you or who just wants to chat, you’ll never get anything done. Additionally, if your friend is at a very different level to you, you might end up spending the whole session explaining things to them and just helping them rather than making progress yourself.

    It may seem selfish and unsocial, but hitting the gym alone can potentially be the best way for you to make the most of your time there. That said, if you have a highly motivated friend who can enhance your session, this is of course fantastic and you should make the most of it. It can just be very easy to realise you’ve spent 45 minutes chatting or texting and not doing any exercise! Don’t fall into this common trap.

    Not only this, if your friend is flaky and often cancels on you, you’ll be less likely to go yourself. If you were relying on them for a ride they could be letting you down. You are better off relying only on yourself and setting your own goals so that you can be in charge of hitting them.

    5. Make your workout fun

    Doing the same boring routine week in week out is a recipe for disaster and you are far more likely to stop going to the gym after a short time. Once you know how to write a killer workout routine, make sure you mix it up frequently and keep it interesting so that your motivation stays high. Having a fun workout to look forward to is a great way to stay motivated and you'll end up working harder because you're enjoying yourself.

    Posted by Alexandra Parren
  • 4 Ways To Stay Active All Day

    How To Stay Active All Day All-Day Active

    Being active doesn't have to be a chore and it doesn't have to mean slogging it out at the gym every night. With the right mindset, clothing, and imagination, being active can happen all day long at any opportunity.

    1. Find transitional clothing to be all day active

    A pair of jeans or set of high heels will prevent you from being active throughout the day. Finding activewear that is smart and stylish enough to be worn in the office that still functions during your workout can be tough, but Sundried’s Ortler trousers tick all the boxes. Inspired by cycling and working in the city, the Ortler trouser fuses tailoring with function. Smart enough to wear in the office but functional enough to remain all day active. Find clothes that offer a flexible fit to allow exercise to flow seamlessly into your daily routine.

    2. Maximise your lunch break

    Instead of working through lunch or sitting in the break room, take this opportunity to have a brisk walk. You get a 60-minute break per day, which means you could even squeeze in a 5k run with enough time to change and eat your lunch before returning to work. With the right smart activewear, you won't need to worry about getting sweaty, and if you take your trainers to work with you, it'll be seamless! Sundried's Dom Polo is super smart and wouldn't look out of place in the workplace. The breathable, sweat-wicking materials mean you'll stay cool and comfortable all day, even if you're getting active.

    3. Be all day active at home

    After a long day at the office, it can be challenging to find the motivation to stay active at home, but it's easier than you think! Make small changes like getting up earlier to squeeze in a quick run or cycle or get up and do quick exercises during the ad break while you're watching TV. If you don't work in an office or you work from home, try incorporating your daily tasks into your workout routine.

    4. Be all day active in the office

    • Always take the stairs, you know lift phobias exist because people are afraid of being lazy taking the lift right? Seriously.
    • Don't phone/email colleagues in the same office, get up and go and speak to them.
    • Go for a walk at lunch time, the fresh air will do you good. Ask a colleague to join you and enjoy the break.
    • Cancel your sandwich delivery and walk to the local shop instead.
    • Always take phone calls standing, it generates more energy in your body and voice, making a more successful call as well as keeping you active.
    • Organise the layout of your office space in such a way that you have to stand up to reach oft-used files, the telephone, or your printer, rather than having everything within easy reach.

    Posted by Alexandra Parren
  • 6 Ways To Beat Your 5k PB

    Beat Your 5k PB Training Running Parkrun

    Managing to beat your 5k PB can be an amazing feeling. It can also be very frustrating trying to beat it and not quite managing. That’s why we’ve put together 5 tips for beating your 5k PB so that you can go out there and know that you’re destined for success.

    1. Incorporate track sessions into your training

    Doing sprint training on a track is a great way to get faster. A 5k PB is unlike any other type of running goal because it’s all about speed and working at nearly 100% of your maximum effort. You don’t need to worry about pacing yourself or focussing on endurance, you just need to go out there and power through. Try to add at least 1 track session per week into your training so that you can work on sprinting and getting your speed up.

    2. Do shorter pace runs

    A pace run is a shorter run (of around 20 minutes) where you push yourself as hard as you can the entire time. You shouldn’t be able to hold a conversation and you should feel like you want to stop the entire time. It’s tough, but it’s worth it! Pace runs will get you used to working close to your maximum effort so that when it comes to your PB attempt, you’ll be used to the feeling.

    3. Run with someone faster than you

    Running with a buddy is always motivating for several reasons. When it comes to beating a 5k PB, running with someone who is faster than you can really push you to get out of your comfort zone and do something you didn’t realise you could do. Having a physical marker in a pace-maker gives you a visual goal and will keep you on track.

    4. Fuel and hydrate yourself properly

    Some people employ fasted runs as a way of losing weight. While this can work for some, it won’t help you to beat a PB. If you run fasted (on an empty stomach) you’ll have less energy and may well find it tougher to run at your best. That said, if you go for your run too soon after eating or after eating a big meal, you’ll be weighed down and will most likely get indigestion. Make sure you are properly hydrated and that you’ve eaten, but have left enough time to let your food digest properly.

    5. Wear the right gear

    Being inhibited by your sportswear can be the difference between a great run and a terrible one. If you wear a sports bra, make sure it gives adequate support so that you stay comfortable, and make sure you have running leggings that aren’t slipping down the entire time and causing you to be distracted and slow down. Being comfortable in your activewear will mean you can focus on pushing through the run and won’t have any reason not to achieve your best run ever.  

    6. Choose the right time

    Some people run better in the morning while some run better at night. Only you can know which time is best for you, so do your PB attempt at your best time. Do it on a day when you know you are properly rested and not suffering from too much work or family stress. You want the conditions to be perfect if you are looking to shave mere seconds off your run.

    Posted by Alexandra Parren
x
x