This month, from Gen / Your Fitness-and-Wellness Coach: Embracing Spring

Quick Tip for Allergies

With dust and pollen in the air, managing allergies can feel like a full-time job. Here are some tips to help:

- Shower immediately after exercising to rinse off allergens

- Use Steri Mar, a salt water spray, to flush out pollens and dirt from your nose

- Be mindful of pets bringing allergens indoors, especially if they sleep on your bed

Nutrition

Despite our best intentions, maintaining a consistent eating routine can be challenging. If you don't prep meals in advance, it's easy to grab whatever's nearby and eat at irregular times. Here's a tip for better nutrition:

- Prepare meal plans for the week ahead

- Know exactly what you'll eat for breakfast, lunch, and dinner

- Try to eat at consistent times each day

- If you're struggling, don't hesitate to consult a nutritionist or dietician for structured guidance

Fitness

When juggling family and work stress, finding energy to train can feel daunting. Here are some strategies to help:

1. Change your mindset: Practice gratitude to lift yourself out of negative attitudes

2. Don't procrastinate: Prepare and commit to your goals, perhaps planning your weekly challenges on Sunday evenings

Try this quick 10-15 minute routine, aiming for every day or every 2-3 days:

- Kettlebell swings

- Goblet squats

- Push-ups

- Static lunges

- Calf raises

- One-legged good mornings

- Sit-ups

- Heel-to-toe taps

If time and energy allow, add a 2km run. For an extra challenge, incorporate intervals: 3x4 minutes of 20 seconds at a sustainable pace, followed by 40 seconds jogging and 1-minute walking recovery.

Cycling Tips

1. Know your shock pressure (front and rear suspension) and tire pressure. These can significantly impact your ride, especially when carrying extra weight like water bottles or a hydration pack.

2. Balance intense rides with Zone 2 training to avoid burnout. Aim for at least two comfortable Zone 2 rides per week.

3. Consider getting a VO2 max or threshold test for personalized training zones. Places like MSL (Mannies Sports Lab) can assist with this.

Sample Workouts:

1. Threshold efforts:

   - 30-minute warm-up with high cadence drills

   - 5-10 minute efforts at threshold, pushing above threshold in the last minute

   - 3-5 minute recoveries between efforts

   - Aim for 3-6 repeats

2. High-intensity intervals:

   - 40/20 flyers: 40 seconds max effort, 20 seconds rest, repeated for 5 minutes

   - Complete 3-6 sets

   - Alternatively, try 1-minute max efforts

Strength Training

Kettlebell exercises are quick, effective, and great for stability and engaging multiple muscle groups:

1. Kettlebell swings: 3 sets of 20 swings

2. Goblet squats: Great for mountain bikers, engages the core

3. One-legged good mornings: Alternate arms, focus on balance and stabilization

Remember, as coaches and athletes, we're all on this journey together, learning and growing side by side. None of us is perfect, but we can support and inspire each other towards the best outcomes.

To close, let's reflect on this thought: Time is incredibly short and precious; it's how we choose to use it that truly matters in our day-to-day lives.

 About Genevieve Weber: Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on: g123_w@icloud.com

Exciting news: you can also check out Gen’s new website www.excellent-behaviour.com/ for more tips and info.