When we start a fitness journey, we usually start with a goal. It may be to lose some weight, gain muscle tone, or to get more mobile. Whatever your goal, it's important to have a strategy to achieve it. Here are 7 tips to help you achieve your goals.
1. Make a plan
Whether it’s a healthy meal plan, or a fitness program, if you don't make a plan, you plan to fail. You’ll know exactly what you need to do each day in order to achieve your goals, which will keep you on track.
Talk to a Fitness Results Personal Trainer to get a personalised plan made just for you.
2. Set realistic goals
Setting realistic, achievable goals is not given enough emphasis when it comes to keeping you committed to your fitness journey. If your goals are unachievable, it can leave you feeling like you've failed when you fall short of achieving them. Which can end up with you abandoning your fitness journey. Make sure you set short-term and long-term achievable goals that can be maintained.
3. Keep up the H2O
Dehydration will accelerate muscle fatigue, so don't let it hold you back from hitting your goals. Keep hydrated throughout the day by always having a water bottle handy. When working out, you should aim to drink approximately 200ml of water for every 15 minutes of intense exercise.
4. Workout first thing in the morning
You may think that working hard in the morning will leave you fatigued for the rest of the day, but you may be surprised to find the opposite can happen. Getting into your workout first thing in the morning ensures you’ll never let a big day get in the way of achieving your goals. Plus the post-workout endorphin rush will leave you feeling pumped for the day ahead.
5. Make it quick
If you’re short on time, there’s no need to skip your workout! Why not try a shorter workout such as boxing or high intensity interval training (HIIT). You’ll still get a great workout in and save on time, after all, it's doing a bit every day that makes the difference.
6. Keep track
There are a plethora of apps available for tracking your workouts and calorie intakes. They can be a great way to quantify the work you've been putting in. My Fitness Pal is a popular choice, and Lifesum is another option with beautiful design.
7. Moderate, but don’t eliminate
Remember to Treat. Yo. Self. If you’re trying to make a healthy lifestyle change, try sticking to the 80:20 method: 80% of the food you eat should be clean and nutritious, and use the other 20% to treat yourself. It's not always necessary to go cold turkey and cut out the foods you love entirely.
If there was a way to double your success in the gym, would you do it? For those who are struggling with motivation, a training buddy will keep you accountable, motivated, on track with your goals and provide you with some healthy competition. Here are our top five benefits of working out with a friend:
Now the big question, how do you find the right training buddy?
Already got a buddy? Try out our group PT sessions and get a plan crafted specifically for you:
Still need a buddy? Try one of our group classes (Your first one is free!):
We’ve all heard that we should drink more water but it’s not always clear why. The main reason for drinking water every day is to replace fluid loss from everyday activities. Especially if you’re working out, our bodies lose a lot of fluid through sweat, which is great! But this water needs to be replaced.
Here is a list of six extra benefits that result from staying hydrated.
1. Prevents headaches
If you don't replenish the water you lose during the day you'll end up dehydrates, which opens a whole new can of work... It causes normal body function to decrease and results in headaches. Drinking more water will keep you hydrated and assist with keeping those headaches at bay.
2. Prevents memory loss
A natural part of getting older is memory loss but one way to fight it is by drinking more H2O. Water boosts the energy needed to keep your brain active and an active brain remembers better for longer!
3. Lessens addictive urges
Do you actually need that Coke or are you just thirsty? Try quenching your thirst with water and you may find that some of those cravings will start to subside. This can also apply to hunger, sometimes your body is craving fluid but your mind interprets it as hunger, so remember, down a glass of H2O before you go.
4. Cleanses toxins
Not just referring to toxic waste chemicals, your body produces waste throughout the day that needs to be flushed out. Water encourages the toxins to break down and pass through your body much easier. You may need to check out the bowl before you flush, but it's a great way of keeping track of how hydrated you are.
5. Increases muscle function
If food is the fuel of the body, then water is the octane, it makes everything work better. Water increases the efficiency of the red blood cells that carry oxygen to our muscles, so get ready to feel a little more spritely and to get better results in the gym too!
6. Boosts metabolism
Drinking water keeps your metabolism busy and flowing smoothly. If combined with a number of other factors including your diet and exercise, it can assist in losing weight.
We've all said it at some point. When that friend asks you to go the the gym with them or your partner asks if you did any exercise today... we say: 'I don't have time'. Well, we are here to help, below are ten tips for fitting exercise into your life.
We're here to help. Below you will find our top 10 tips for fitting exercise into your life;
1. Do something you enjoy!
Everyone enjoys some form of physical activity, and by choosing something you love, you're way more likely to stick to it. This could include walking the dog, team sports, running, weight training, yoga.
2. Make a plan
If it’s scheduled into your week, it will happen. Trying to fit a workout in without planning it into your week often leads to no workout at all.
3. TV time
Who doesn’t sit down a watch a little bit of TV at night? Why not bust out some moves during the add breaks! Squats, push-ups, crunches, star jumps are just a few great exercises that don't need equipment.
4. Be accountable
Working with a personal trainer and having sessions booked in advance mean you have automatically designated that time to improve your health. You can check out our PT options here.
5. Work-out buddies
There's nothing quite like a bit of social pressure to keep you on track so why not train with a friend? Having someone that also wants to improve their health and fitness goals are a great motivator and a great way to catch up during the week!
6. Family time
We're always looking to get more time with out families, try to include something active. It can be anything from going for a walk, bike ride, playing a game of soccer, or going somewhere like Bounce Inc. (Room of trampolines? I'm yet to hear a kid turn that down.)
7. It's all about timing
Are you a night owl? If so, you probably won't stick to the 6am group classes... Swap it out for something you'll stick too, like a 6pm or 7pm class. Decide what time of day exercise works best for you.
Try switching out things you already do to get in a bit more activity. Be it cycling or walking to work... or the shops. Or even subbing out the elevator for the stairs. Little things add up, getting public transport to work could mean you're walking an extra 20 minutes per day compared to if you just got in your car.
9. Work out at work
Want to improve your posture and core strength? Well, if you sit at a desk all day, consider swapping out your chair for a swiss ball. Or, if you're particularly committed... Keep some dumbbells or foam roller under your desk so you can get some exercises in on your lunch break
10. Make allowances for missed sessions and set backs
Sometimes everything doesn’t go according to plan... don’t stress, have a plan B! If you are unable to make the gym or exercise that day, plan to exercise on a day you generally wouldn’t to make up for lost time.
Looking to get a start? Check out our group class and PT options: