The Principles Of Good Form With Caroline Gravity
‘Proper exercise form is important.’
It’s a phrase you’ve probably heard so much that you’ve grown accustomed to it. But like it or not, it really does bear repeating.
Why?
Well if your exercise form is off, you’re probably not hitting your muscles effectively, and you’re increasing the risk of injury - which ultimately means less time in the gym, working towards your goals.
Learning the correct movement patterns for each exercise is vital for progression in the gym, and your body will thank you for it once those weights start to get heavier.
If you’re not quite sure how to correct your form, seeking help from experienced professionals is a good place to start, although we understand it’s not always an option for most. Luckily, we live in an age where information is easily accessible online, and with the use of videos and ‘how-tos’ from trusted sources, we can ensure we’re doing exercises as intended.
AYBL Athlete Caroline Gravity uses her platform to help others practise good form. So, we asked her to join us to shine a light on exactly why form is important when working out.
HEY CAROLINE! WHAT DOES YOUR TYPICAL WEEKLY WORKOUT LOOK LIKE?
I typically split my day between fitness and my own form of physical activity.
On Mondays, Wednesdays and Fridays, during the morning, I tend to focus on lower body, so glutes, quads and hamstrings. Then during the evening, I practise MMA (Mixed Martial Arts) to up my cardio.
On Tuesday mornings, I usually do upper body/push. Then in the evening, I do pole dancing.
On Thursday mornings, I also do upper body, but I do pull instead of push, followed by pole dancing in the evening.
On Saturdays, I do a combination of pull and push exercises. In the evening, I usually do a fun activity, like partner acrobatics.
Then on Sundays, I tend to do active recovery, so more exercise like yoga, or just rest completely. It depends on how I feel.
I like to do a variety of activities, as I get bored so quickly. So, doing MMA and then also pole dancing, they’re both the complete opposite.
YOU TALK A LOT ABOUT ‘DOs AND DON’Ts’ ON YOUR SOCIAL MEDIA, WHY IS IT IMPORTANT TO MAINTAIN GOOD FORM WHILE WORKING OUT?
When you adopt good form during your workouts, you get better results, as you will be able to perform a full range of motion during the exercise and you will be able to focus on specific muscle groups.
You’ll also be able to reserve some of your energy and work out more efficiently, which means you’ll be able to work towards increasing your performance. That’s because you’ll be able to use some of that reserved energy for extra push/to lift heavier.
Most importantly, good exercise form helps to keep you safe and lower your risk of injury.
Other benefits of good form include:
- Enhanced oxygen flow. Good form helps you to breathe more fully and supports better oxygen intake.
- Consistent performance. Using proper form means you’re doing the same thing the same way every time. Consistency is crucial for continued strengthening, toning and performance.
WHAT ARE FIVE COMMON MISTAKES IN THE GYM?
- Not warming up or stretching before you work out. When you first get into the gym, you can be tempted to do too much too quickly, which can cause you to strain your muscles and become injured.
- Not resting properly between sessions.
- Exercising with bad form.
- Doing the same workout routine over and over again. I’d recommend maintaining the same routine for around eight to 12 weeks maximum. After that, you need to change it otherwise you’ll struggle to see any progress.
- Training only the same muscle groups. For example, only training your lower body.
HOW CAN YOU CHECK YOUR FORM IF YOU’RE WORKING OUT ALONE?
Training in front of a mirror and recording your workouts are both good options, although, I’d say recording yourself is better, as it means you can keep your neck neutral rather than having to strain to look at yourself in the mirror.
I’d also recommend watching YouTube videos by fitness experts to learn the correct technique for particular exercises.
If you’re going to record yourself, it’s a good idea to practise exercises with just your bodyweight first. This way you can see if your technique is right and avoid injuring yourself. When you’ve mastered the correct technique, try to memorise the movements and slowly start to build from there.
WHAT ARE YOUR TOP TIPS FOR WORKING OUT WITH GOOD FORM?
My top tip would be don’t try to lift any weight that you can’t control and you may injure yourself with. So, make sure that when you do choose your weight, you can control the full rep. If this means reducing the weight and taking it down a notch, do it.
It’s important to concentrate fully, so that you can maintain control. Also, remember not to use momentum to lift weights.
Working with your breath and knowing how to breathe properly while you exercise is another important factor.
Last but not least, listen to your body. If you experience any pain, don’t push yourself, as this will only lead to injury. Either change the exercise or ask a professional for support.
WHAT OTHER HACKS DO YOU HAVE FOR MAKING THE MOST OF YOUR WORKOUT?
When you go to the gym, plan your workouts in advance, know what exercises you want to do and know how to use the machines as well. If you’re not sure how to use a certain machine or want some guidance on fitness technique, you can watch some videos beforehand. Also come with your goal in mind - your reason why.
I also recommend listening to music, as this makes your training more fun. If you have a partner or friend, invite them along too.
Another way to enhance your workouts is with additional equipment or props. For example, for pull ups, to make sure you’re using the right technique rather than momentum, you can use an elastic band. This can help your progression especially.
CAN YOU GIVE US AN EXAMPLE OF WHERE CHANGING YOUR FORM OR POSTURE CAN HELP TARGET SPECIFIC MUSCLE GROUPS?
One good example is Bulgarian split squats.
If you want to target your quads, you need to keep your upper body upright in order to increase your knee flexion. However, if you want to target your glutes, you need to do the opposite. This means leaning forward with your upper body to increase hip flexion.
WHAT WORDS OF ADVICE WOULD YOU LIKE TO GIVE TO OUR FEMALE COMMUNITY TO HELP THEM ACHIEVE THEIR GOALS?
Know your reason why - your reason for going to the gym, which is essentially your goal. For example, is it to lose weight, is it to feel more confident in your body, is it to have more energy? Once you know your reason ‘why’, you’ll be more engaged and you can envision what you want to look like or how you want to feel. When you really envision your goal, it makes you want to go to the gym and keeps you motivated.
Secondly, track your progress. Everyone is unique, so don’t try to compare yourself. Focus on your own journey and your own goals. This doesn’t just apply to physical progress, it applies to how you feel mentally too. For example, you may realise that you feel less stressed. To add to that, you may notice your sleep has improved, as well as your energy levels. If your sleep has improved, recognise that this is progress too!
What’s helped me to stay consistent and motivated is simply just getting ready, putting on a cute gym outfit and having fun while I’m at the gym. Always try to finish your session with an exercise you enjoy - working out isn’t meant to be something you dread!
Caroline wears our newest collection Pace in Taupe Brown.
Your exercise form and range of motion play an important role in helping you to perform better. Good job Caroline’s here with all the tips and tricks, right, girls?
For more fitness advice from our athletes, check out our Lower Body Workout with Bethy Red.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.