“It takes 21 days to form a new habit.” This is a bit of an urban myth. Research has shown that it can take more than 2 months before a new behaviour becomes automatic – 66 days to be exact. This obviously can vary widely depending on the behaviour, the person and the circumstances.

Bit of a difference from 21 days though.

I know from my own lifestyle that getting back into a healthy routine can be challenging and getting back into training in the gym 3-4 times a week took me 3 months before I could say I wasn’t detesting it and making every excuse not to do it. It took even longer with my diet as I love to eat rubbish food choices like all of us do.

So what happens when you find yourself unable to continue with your routine? A holiday, a trip back home to see mum and dad or even a business trip?

For me, I struggle even if it’s 3 days. I’m straight back into bad habits thinking it’s ok. I’m training but I think it’s ok to eat pizza and ice-cream. Being totally honest, missing my training day – my mood levels drop massively! I end up going to bed later, sleeping in and if I’m going home to see my mum (who is a feeder) I have a home full of sugary foods to battle against.

I often go away travelling around the UK with my photography and while this can see me walking for miles carry my kit, it’s not the same as getting in the gym deadlifting, squatting and pressing. I need access to training facilities and often this is the last thing on my mind to sort out. I’m often too busy sorting out my photography kit and booking last minute trains.

I’ve tried fitness apps in the past that motivate you to train in your hotel room but they are just not my thing. I prefer being in a gym. So when I came across Gym Nomad, I was interested to find out how it could help people like me who travel but don’t want to break their training habits.

Gym Nomad has just launched in Amsterdam. It brilliantly solves the two biggest problems for anyone travelling that wants to maintain their training. First, finding the right place to train. Second, ensuring your visits don’t cost you a fortune.

Genuis

Finding your gym is really easy! The way the website operates reminds me of airbnb, which I use for most of my travels. I wasn’t overwhelmed trying to find a gym or even a class. You can even search for the a gym that has the right equipment for your needs! So no more hotel gyms without a squat rack and bar! All well within your budget too.

Then all you do is book your class or gym. During this stage you will find out about the specifics such as gym equipment on offer, the opening times and what you need to bring with you. Once you’re happy, you simply sign up for the short term membership by creating a Gym Nomad account so that you can pay for your booking. You then receive your booking code so you can quote the code when you first arrive at the venue.

It really is a great idea and I really hope this concept come over to the UK. The sooner the better as far as I am concerned.

Thanks for reading,

Instead of clearing your diary to find extra time in the gym – or worse still, becoming so demoralised that you give up – it’s time to change your workout. Most of us are creatures of habit, so even though we know we should be varying our exercise routines to stop this happening, we stick to our old routines, and we even risk injury by using the same muscles day in, day out.

However, rather than just swapping the treadmill for the rowing machine, you need to switch everything up, not just varying the activities, but the length of time you do them for, the intensity, and even where you’re doing them. It’s the constant adaptation that stops us from grinding to a halt, leading to better fitness and better weight loss.

If this seems too confusing to stick to, then don’t worry – it’s easier than it seems, all it needs is a little planning. If you’re a real stickler for routine, then this is for you, since you will be working out a few plans to rotate over a period of a few weeks. Vary your cardio activity, and also whether it’s for intensity or endurance; the key is to make sure that no two training sessions are the same, and that you never do two workouts designed for the same end back to back. You may want to discuss your initial plans with a personal trainer, and check in with them every month or so to make adjustments – it’s easy to decide on a plan which is either too tough or too easy for your current level of fitness, and if you don’t factor in suitable warm ups and cool downs, including plenty of stretches, you are in danger of picking up a sports injury.

By their nature, sports injuries can be hard for your GP to diagnose. Waiting lists can also be long for hospital scans, so a private MRI in London is a good idea to speed up the process, especially if your workout is crucial to your physical or mental health, or if the injury is such that you are unable to carry out even day to day tasks without pain, let alone follow an exercise regime. A quick diagnosis can help you get the treatment you need to get back to your best.

Muscles needs between 24 and 48 hours to repair and rebuild. If you work the same muscle again, too soon, it can lead to tissue breakdown instead of building.

For years there have been tried and tested methods of revitalisation but some of these have come under question. The daunting ice water bath had been a trusted method up until recently when it was discovered that ice baths may actually reduce gains in muscle mass and strength.

Don’t waste any more recovery time, try out these scientifically proven tips to help maximise your body’s post workout recovery:

Get a good night’s sleep

Multiple studies have suggested that sleep deprivation can have significant negative effects on performance and recovery. When you sleep your body releases growth hormones that repair muscle trauma caused during exercise. Sleep is also the prime time for the body to undergo protein synthesis, meaning proper sleep will make for stronger muscles and increased endurance.

Everybody has a different sleeping pattern but you should aim to have at the very least six hours of rest each night. If you have time, or prefer to sleep less overnight, you can also top up on sleep with a daytime nap. Taking a nap around two hours after a workout can help the body to enter a deep, restorative state.

Foam roll your muscles

Foam rolling, or self-myofascial release, is a method of self-massage that returns your muscles and soft tissue to their native state. Exercise, injury and arduous everyday tasks can cause a build up of knots that restrict performance. By relieving knots and helping soft tissue to operate correctly again, foam rolling improves workout performance.

A study found that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. Use a foam roller with a PVC core for best results. If you don’t have access to a foam roller, tennis balls or lacrosse balls are effective alternatives.

Use revitalising products

There are several products on the market containing ingredients that aid in the recovery process.

Essential oils are used by sports trainers and massage therapists to support the fitness and performance of their athletes. Aromatherapy massage is used both before and after exercise to improve speed recovery and reduce the chance of injury.

Male grooming experts Regal Gentleman recommend Jack Black turbo wash energising cleanser which contains juniper berry to help eliminate lactic acid from tired muscles. Other extracts that can boost recovery include eucalyptus for circulation and opening airways, lavender for its anti-inflammatory effects and rosemary for pain relief.

Indulge in some music therapy

Music is a great motivation tool during a tough workout but believe it or not, listening to music post-workout can actually speed up recovery time. A study conducted by a team of Israeli researchers found that blood lactate concentrations, which is used to measure muscle fatigue, dropped by 11% in athletes who listened to music during a cool down period.

Researchers have analysed various genres of music with cardiovascular response. They found that fast-paced rap, pop and techno tunes raised the blood pressure of those who listened to them, while certain classical pieces are in sync with the body’s natural rhythm and lowered the listener’s blood pressure.

Hydrate with science-backed beverages

Drinking plenty of water to aid post-workout recovery is no secret. Exercising while dehydrated can cause muscle damage and so it is of utmost importance that you replenish fluids. While H2O provides the healthiest option, many people turn to energy drinks such as Gatorade and Lucozade as a quick fix of replenishing fluids.

There are healthier alternatives to energy drinks. Chocolate milk has been proven to boost muscle recovery. It contains a three-to-one ratio of carbohydrate grams to protein grams which appears to enhance glycogen replenishment. It also contains far more potassium, calcium and vitamin D than most sports drinks and is naturally tuned to human digestive systems aside from those with a dairy intolerance.

An alternative for those lacto free is cherry juice which can help to reduce the swelling that occurs when muscles are damaged. Researchers found that after drinking cherry juice, athletes returned to 90% of normal muscle force within 24 hours, compared to only 85% without cherry juice.