How To Beat Your Workout Demons

11 February 2020
Fitness, Health, Exercise, Workout, Crank, Bike
Nuno Costa Fernandes is the co-founder and trainer at boutique fitness gym, Crank. He's here to help you achieve your fitness goals

It’s February, most people’s New Year’s workout plans were ditched weeks ago. How do we stay on track, Nuno?

By taking baby steps. People often want to change everything. But we’re only human! We only have a certain amount of willpower. If you’re aiming at even just two big challenges, chances are you’ll struggle. Start with less. Then, progressively add more. Soon, crushing your fitness goals will become a habit!

Read More: Crank Ride Class

Sometimes, we don’t have time for the gym – or to take in a class at Crank. Give us a 15-minute workout we could do at home with no equipment

OK. I like exercise repetition to ensure muscle burn – it’s actually a model we apply to our Shape class at Crank. Try five sets of the below.

  • 30 sec Air Squats
  • 30 sec Alternating Reverse Lunges
  • 30 sec Crunches
  • 30 sec Reverse Crunches (or Leg Raises)
  • 30 sec Push-ups
  • 30 sec Mountain Climbers

We’ve tried a class or two at Crank. It’s tough as heck! Tell us how to be better

The key factor in our Ride class? Don’t burn yourself out in the first half. Follow the instructor, enjoy the soundtrack – they’re never repeated – and try to have fun. That way you can save a little in the tank for the second half and hopefully hit a big calorie burn in the process.

In our Shape and Stretch classes, I would say to keep your end goal in mind. Shape’s reps and muscle burn will get you lean, while Stretch will get rid of the soreness that you got from Ride and Shape!

If we’re aiming for something big, how do we smash past the wall?

The mind is everything here. Not just in terms of motivation, but also how you prepare for that moment, and whether you can delay it as much as possible on race day. My advice is to work with a coach that knows how to read your performance and can make sure you work within the right speed and power ranges. If your mind can control your heart come race time, you’re going to perform smarter and more effectively.

Nutrition plays such a big part in performance. What’s your diet like?

I am a big fan of variety. I think having a bit of everything is the best diet for me to follow as it will ensure a full range of vitamins and nutrients across the food chain. My own diet changes daily, but here’s a good example...

  • Breakfast - Eggs on toast.
  • Lunch – Avocado and Chicken Salad.
  • Dinner – Salmon and vegetables.

And on a cheat day?

I can’t lie, for me, the best cheat meal is at Salt. My car almost drives there by itself!

Tell us about your own challenges

I raced as a semi-pro triathlete for five years. Being motivated to race in four half-ironman races each season was probably my biggest challenge to date. Now, my goals have shifted slightly. I want to build on the momentum we’ve had since opening Crank in September 2018. Helping run it and teaching can be tough at times, but we’re planning to expand and I’ve never been happier.

Let’s end on some wisdom. What’s the best piece of fitness advice you can give us?

Do whatever activity you prefer. Being active isn’t easy, at first, but once you get into a routine and find your go-to workout, you don’t even think about it... you just do it.