When it comes to dream jobs, personal trainer Rhys Jolly reckons he’s found it. Every day, he works with people from all walks of life, and guides them through the ways exercise can have a positive impact on everything from their energy levels to how well their clothes fit.
And if you think personal training involves being shouted at when your press-ups aren’t quite on point, Rhys wants to set the record straight.
“I don’t yell at people,” he laughs. “What you see from personal trainers on shows like The Biggest Loser is only there for TV ratings; we aren’t like that in real life!”
One of his oldest clients is a sprightly 84-year-old, and one of his favourite transformations was helping a man lose 80kg.
“On day one when he walked in to see me, he had his head down the whole time, like he was trying to hide away,” Rhys says. “Now, it’s like he’s a different person, his confidence has gone from 0 to 100 and it has helped him in so many areas of his life.”
The Auckland-based trainer, who met his wife at the gym, says exercise has had a huge effect on his own wellbeing.
“When I train I have more energy, I feel I can get more out of my day, and I can go home and spend time with my family rather than just falling asleep on the couch in the evenings. You just feel so much better, and that’s what keeps me motivated.”
Over the years, he’s seen people’s attitudes towards exercise start to shift. Once it might have been all about losing weight or looking good in the mirror, and now people are looking for ways to increase their energy, boost their mood, and stay healthy throughout their lives.
“People are becoming more familiar now with things we need to do to stay well as we age,” he says. “We’re focusing on things like how good exercise makes us feel, rather than just image.”
Rhys, aka Coach Rhys to his personal training clients, says regardless of whether you’re an exercise newbie, a gym regular, or someone who wants to get out of a fitness rut, there are some key pointers that can help anyone on their way to getting the most out of their workouts.
He explains:
Find something fun
“Exercise isn’t just going to the gym and jumping on the treadmill – it’s about getting out and doing what you enjoy, because if you enjoy it, you’re going to commit to it. Find something active that fits well into your lifestyle and that you are interested in. It might be getting your mates together for a walk, going surfing or taking a yoga class.”
Think positively
“Try to focus on the positive effects of exercise. If you’re thinking ‘I’m going for a run and it will hurt’, then you won’t want to stick at it. But if you focus on how good you feel half an hour after a run, and you pay attention to the positives, then you’re less likely to go down that track of seeing exercise as a negative thing.”
Take a holistic view
“I encourage people to look at their whole lifestyle, rather than just one particular goal. Often if you’re not changing anything else except for what is going to get you to a particular goal, you’ll reach your target, slowly go backwards, then start yo-yoing. Look for things you can maintain long term, and that will keep you active and happy. Part of this is changing your mindset around exercise.”
Ignore the myths
“A common concern for women is ‘‘if I touch any weights I’ll bulk up’. But If you’re feeling bulkier, it probably means you’re having too many calories compared to the amount of exercise you’re doing. Weights won’t make you bulk up. “Another thing I often hear is ‘cardio is the best way to get in shape’. If you’re only doing a lot of cardio, you’ll get to a point where your body is using muscle as energy, which isn’t good. Mixing it up with resistance training will help to keep your metabolism spiked for longer, making your training more effective.”
Mix it up
“The same workout you started with on day one isn’t going to be doing you as much good at day 90. The body will plateau within 4-6 weeks of any sort of training, so constantly changing up your routine is really important for making the workout effective. Try varying your exercises during a workout, so you’re doing some resistance work then running 1km on the treadmill, then more resistance – you’ll burn far more calories than you would if you stuck with just one or the other.”
Should I exercise if I’m still sore from a previous workout?
If you’re feeling sore, the best thing is to go for a light walk – you’re getting the blood flowing through the damaged tissue, which is full of nutrients that will aid your recovery.
Should I exercise if I’m sick?
If you’ve got a cold, wait for a few days to give your immune system a chance to get back to normal. Your body is fighting an infection and putting it through further strain won’t help.
How about when I’m hungover?
If you’re hungover just go for a walk. Avoid the fatty foods, even if that’s what you’re craving, as it’ll make you feel worse. And stay well hydrated.
How can I tell if my workout is intense enough?
You don’t need to go 100 per cent all the time every workout, but make sure you feel like you’ve worked up a sweat.
From April, Coach Rhys will be helping one of our writers get fit, helping to reshape her life over 12 weeks. Join us back here soon to meet Sinead, and follow her journey.
For more from New Zealand Good Health Choices, visit our Facebook, and follow us on Instagram.
