5

The 7 Habits of People Who Achieve Their Fitness Goals

Image

1. Set Goals, Make Them Achievable.
Rule number one of achieving your goals is actually sitting down to think about them and setting them! Fit people don’t work out – they train with a purpose. That purpose may be getting into a pair of jeans in a smaller size, it might be improving their deadlift, achieving a faster 5k time, or a goal physique. It can be any goal that gives their physical training structure and purpose.

They don’t just go through the motions or just do “whatever”. The other important part of this is that the goals they set are achievable and they give themselves a realistic timeframe to get there. They are consistent and patient!

You might even consider hiring a trainer or a coach to help you set your goals, workout what you should be doing to get there and how long it should take you. Most goals take at least 3 months of consistency to see major changes, often it takes longer. Also, making this a lifestyle and real excellence in any physical endeavour is something you never stop working on. Set goals, work hard, be patient!

2. Fit People Keep Going.
Everyone falls of the wagon at one time or another, either with their diet or with training. The big difference between fit people and people who just want to be fit is that the fit ones get back on plan and keep going.

Remind yourself that this is a marathon, not a sprint. To be really fit, you have to make it a lifestyle. It’s not a short term program you stick to for a month or two and rebound back to your old ways (and old body) when you’re “done”. You’re never “done”! 🙂

Fit people are also consistent, but realise there is no such thing as perfection. Forget eating perfectly all the time, eat well 90% of the time and you will look and feel great. There is no magic workout, no exercise that changes everything in a week. There is only consistent diet and exercise. Slip ups happen. They aren’t the end of your fitness journey, unless you let them be.

Sorry if that doesn’t sound sexy or not what you want to hear, but that is the truth. The sooner you embrace a long term approach, the sooner you will see your best and fittest self emerge.

3. Do Something Active Every Day
Fit people do something almost every day. They follow their program. They walk a lot. They ride bikes. They try different classes. They hit the gym. They get in there and do what they have to do each day to achieve the goals they set. It’s one day at a time. All the little things you do each and every day add up to a big cumulative result in the long term. Your body craves movement, move it!

4. Work Harder on Your Weak Links, Make Them Your Strengths
Lacking upper body strength? Pull, press and push until your upper body becomes your strength. Are you inflexible and unable to do certain movements effectively (or at all!) because of it? Stretch every day. Schedule a regular yoga class. Limber up, baby! You will improve. You will be better. And stick to improving things you’re bad at tenaciously enough? They inevitably become your strengths. I’ve seen it time and time again in both myself and in my clients. The human body is an incredible organism that will adapt to the stresses you impose upon it, and the results can be downright astounding.

5. Trust The Process, Commit, Don’t Program Hop.
One of the biggest mistakes and inhibitors of progress is self-doubt, not trusting the process and “program hopping”. A program hopper is someone who cannot or will not stick to something long enough to see any significant result. They typically stick to a diet regimen or workout program for 4 weeks or even less and that just isn’t long enough to see a big result. Most people need to be consistent for at least 3 months before real changes and improvements take place.

6. Make All Main Meals Protein Based, Fill Up On Veges.
Active people have higher protein requirements because their bodies need protein to build and repair, especially if you lift weights. Your body craves exercise and movement, but a rigorous training program also puts a lot of wear and tear on your joints, muscles and tendons. If you aren’t eating whole, unprocessed foods and protein based meals to help your body recover, replenish and rejuvenate itself, you’ll end up worn out and eventually injured. Make sure you’re fuelling your workouts well and fuelling for sufficient recovery.

It’s also been shown that for longevity and disease prevention, one of the key components (in addition to regular exercise and solid sleep) is eating at least 2 cups of vegetables per day. Another benefit of vegetables is the fact that no one in he history of human existence has ever gotten fat from eating too much broccoli, so if you’re having trouble feeling full enough, just fill up on fibrous vegetables like broccoli, cauliflower, cabbage, spinach and zucchini. You can use garlic, onion and herbs to give them flavour. just don’t douse them in ranch dressing, mayo, butter or oil, that’ll definitely screw up your diet! Steam your veges and flavour them in ways that add no (or negligible) calories.

7. Measure Your Progress
Fit people measure their progress in useful ways. If they have a physique goal, they take progress pictures. If they want to run faster, they time their runs and push for improvements. If they want to get stronger, they keep a log of their lifts. You get the idea. It’s a very important part of making sure you’re on the right track towards achieving your fitness goals.

0

How To Look Hot In Your Halloween Costume (on short notice!)

Halloween is upon us and believe it or not, you still have time to trim down a little to look your best in your costume. You could absolutely lose a few pounds (or kilos) in the next 3 weeks and look that little bit better – in let’s be honest – what is usually a skimpy costume for us women!

Whether you eat and exercise meticulously, or if you’ve been slacking on your diet and nutrition, the solution to looking better is both simple and similar.

1. Add in a small amount of cardio.
This is the perfect time to add in some steady state cardio if you haven’t been doing any. Steady state cardio just means cardio that is done at the same pace or tempo for the entire duration. Your body tends to adapt to this quickly and you have to do more and more to see the same result, but our goal date to look hot is about 3 weeks away, so add 15 – 20 minutes of cardio to whatever you’re already doing. You don’t have time to adapt to this adjustment.

2. Adjust your diet.
Maybe you eat a “perfect” diet day in day out. Maybe you have been more relaxed as of late. But making a small adjustment over the next 20 days will give your results a major boost.

If your carbs are already quite low, then you may want to just lower your calories by 200 per day.

Conversely, if your carb intake is over about 175g per day, then lowering them by 50g in the lead up to Halloween will make a big difference.


Image
Sticking to this regimen strictly with only one off-plan (i.e: cheat) meal through the week is important. These adjustments only create small deficits which are very easily blown to smithereens by mindless snacking. On the other hand, because they are such minor adjustments, you’re much more likely to stick to them because they aren’t such a huge sacrifice from however you’re accustomed to eating.

3. Drink lots of water!
3 – 4 litres per day is ideal. Water helps flush out toxins and also helps our bodies release their water reserves AND makes our skin look fabulous. Win + win all round.

I have gone as a horror nurse to a recent hospital themed party (pictured at left… I ended up wearing a longer red dress underneath that because I decided it was way too short to leave the house in, the back view was practically naked *blush*) and a belly dancer in years passed. Do you have a costume picked out for this years Halloween already?

Mine is a skeleton costume pictured in the banner below, it’s en route as we speak! Short again, what was I thinking?!! I will probably wear black leggings or at least completely opaque stockings, doh! It’s actually quite challenging to find anything really spunky and fun that isn’t super short. Thems the breaks!

Image

0

Ditching the ‘All or Nothing’ Attitude in Fitness

My European adventure is drawing to a close and with 7 days ‘til I arrive in Sydney, I have been contemplating my fitness goals.

Part of that is thinking about how I want to evolve and what things I need to let go of, that may have held me back in the past. One of those is an all-or-nothing attitude.

I used to be like that about dieting.

I still struggle a little with it in training. I hate deload weeks and I have been known to get agitated when things don’t go as planned in the gym. I like intense workouts. I like to struggle and triumph. When the latter doesn’t happen, I can get pissed and take my ball and go home… sometimes funny, but never productive!

True fitness is a lifestyle and life has it’s ups and downs. One of the key qualities to being happy, fulfilled and successful is resilience, and you can’t be resilient when you’re rigid, afraid to make mistakes, or get upset when things don’t go 100% your way.

Don’t strive for perfection. Strive for excellence!

Strive to develop good habits and consistency. Strive to be better than you were yesterday. Strive to challenge yourself in some way, every day. Step outside of your comfort zone. Forgive yourself mistakes. They happen.

Those of us prone to an all-or-nothing attitude often end up with just the latter… nothing.

We’re prone to overtraining, because we try to push hard and train hard every single day, thinking more is more. It certainly isn’t.

We’re prone to struggling with our diets because we expect perfection from ourselves, with nary a calorie or macronutrient out of place. And when we can’t achieve that, we fall right off the wagon and binge… guess what? 100% diet adherence is overrated… and not possible without an adjunct obsessive-compulsive disorder. Certainly, eating well 90% of the time is necessary to looking your best, but perfection is a myth and unnecessary.

We’re prone to being competitive, which personally, I tend to find a friendly competitive streak in a person kind of cute 🙂 HOWEVER, not everything is a competition! Not everything is so serious. And no one said you had to be the best at everything or the most of something. Just be you and strive for constant improvement. Stay humble. Keep your ego in check.

Some of us never even get started because we think we have to be “dedicated” and “disciplined” and “train hard” to make any of it worthwhile and it’s all just too intense and overwhelming. So we do nothing. We sit on the couch instead. Well guess what? MOVING YOUR BODY in some way every single day is certainly worthwhile and good for your health, even if you don’t approach things with the razor focus of a professional athlete. Just move! Pick something you like doing and just go with it.

Do something. Walk for 20 minutes a day. Eat a serving of vegetables at dinner every night. Who told you that you had to eat perfectly and train like an Olympic Athlete for it to be worthwhile? Hey, they lied. Eat your veges and move a little each day. Baby steps. Will you look like a fitness model? No. Will you feel better and look better, and be glad you made those small changes? Yes! You will.

Something always trumps nothing.

The people you admire the most in sports and fitness, they have off-seasons, they have intelligently periodized training protocols (i.e: not pushing at 100% capacity all the time), they have diet slip-ups and off-plan meals. They have bad days at training, days where they feel tired. But guess what? They do things MOSTLY right and properly, and stick to their plans the vast majority of the time.

Getting it right over 90% of the time is what gets results and what is important.

Earnest effort is everything. Perfection is a myth. A fitness unicorn! You wanna go chasing unicorns? Be my guest. Have fun with that. Getting great results and maintaining them is a balance between consistent, intelligent training, good nutrition and incorporating all of that into your every day, real life.

Have you had an all or nothing attitude to your fitness? Have you been far too intense in the past or has your attitude kept you on the couch? How have you managed to find YOUR balance?

0

There’s Nothing To It But To Do It!

I haven’t been great at keeping this updated, have I?

i know it’s because I am overthinking this blog. I want every piece written to be perfectly polished, professional and absolutely amazing that I am hamstringing and completely stalling my efforts here, and then I feel bad that i haven’t updated, that my article isn’t that original or that great or that I don’t have professional pictures to add, or video. Or whatever.

I have to get over myself and realise that I am not re-inventing the wheel here! 🙂

But it’s a good lesson, because we can often get ourselves “hamstrung” and stalled in fitness and in other areas of life. We overthink our diets. We overthink our training protocols. we think we need specialized equipment, trainers, expertise…. We don’t! We just gotta DO IT. 

There’s nothing to it but to DO IT. 

For example, I have had the best experience dieting and training when I took a fairly relaxed approach and decided i would just make every meal reasonably low-carb, protein based and healthy. I wasn’t going to stick to strict calories and macros, because for me that always leads to anxiety, pressure and then a binge cycle. This approach enabled me to be very consistent, but it was OK not to be perfect. I had great results and I found it very easy to stick to my non-plan plan!

ImageDuring my very consistent, but not “perfect” phase… (fyi, there is no such thing as perfect!)

So this is what I intend to do with this blog. I’m not going to have perfectly thought out, polished posts all the time, but I am going to update consistently and just be a little more conversational, less uptight about the whole thing and hopefully in the process, create both the outlet and the resource for others that I was hoping for all a long.