Five ways to train better and feel fitter, from World Powerlifting Champion and PT Louise Fox
Louise Fox, three-time World Powerlifting Champion and personal trainer, shares her five personal top tips on how to stay fit, healthy and motivated – whatever your training goal.
1. Fuel yourself
'Always make sure you eat and have water an hour before working-out; you wouldn't expect to drive a car fast on empty. I usually eat a banana, nuts and seeds to give me some slow-release carbs and protein. I also drink two litres of water (including herbal teas) throughout the day and take an isotonic drink with me whilst training to keep hydrated and energised.'
2. Get fired up
'I always look-forward to my sessions and if you approach every workout thinking positively, you'll get the most out of it. Get your mind expecting a great session and your body will follow. I keep a diary and before each session, have a written plan of what I want to achieve. Before a competition I also write down the lifts I'm aiming for, and in the days before, start actually visualising myself lifting them. I very much believe in being your own inspiration and responsible for self-motivation.'
3. Mix it up
'Specificity for your sport is key, but the body loves to adapt. I throw in lots of bodyweight exercises to keep my body from getting used to the same thing, plus it keeps sessions fresh. Powerlifting and lots of cardio don't mix particularly well so I keep a healthy diet to stay lean (I'm around 54kg bodyweight) and only do some mountain bike ride outs or brisk walking for cardio. Adding plenty of repetitions of kettlebell swings and overhead presses at the end some sessions is also a good heart workout.'
4. Get technical
'Make some time from heavy-lifting or exercise, to lift something lighter, and really focus on what you're doing. Practising form makes for better muscle strength development. Powerlifters train to lift their absolute maximum in competition. I respond well to training at about 90% of this or higher, most of the time. However in a 'technical' session I'll work at about 60% of my maximum.'
5. Get enough rest
'Over-training is easily done. It's great to push yourself, but training too often or always heavy, will inevitably end in illness or injury. Always give yourself vital time to recover and repair - I try to get at least eight hours sleep a night. In the run-up to a competition, after a weekend training session, if I feel I need an hour's nap, I have one, and feel much better for it.'
Louise Fox is a professional York Fitness athlete.
