Appreciate your Journey

Do you appreciate your Journey?

‘What are your goals?’ is one of the first questions I ask new clients when I see them.  It’s important to establish a goal so I can make sure that the training plan is going to lead them to achieve what they want from personal training.

Losing weight, getting fit, having a flat tummy or shapely arms are the most common answers.

It’s not just about the final destination

It’s great to have a goal in mind and be working towards it, however appreciating the journey to achieve it is also important.  While your working towards your main goal, try not to put too much emphasis on how great your going to feel when achieve your final goal, that you don’t notice or appreciate the changes along the way.  All progress (e.g. losing a pound or running for 5 minutes more etc.) is progress. Yes, you may not have lost a stone yet or ran the full 5K but you should be really proud of yourself for each and every achievement along the way.

Self-appreciation is so important to our well-being – so make sure you learn to love who you are and where you are at every moment of your journey!

Progress is progress

As a PT and Class instructor I see a lot of people on a mission to get Fit and Healthy (obviously, it’s my job!). For those who I see week in and week out, it’s amazing to see their progress! I see fitness confidence improving, increased healthy choices being made and (as my clients will tell you) there’s nothing better than seeing some muscles emerging – it’s the best part of my job!  I always make sure I tell them how well they’re doing.  But what sometimes disappoints me is that they don’t always see it themselves just how fantastic they are doing, because they’re too focused on the end goal and that they’re not there yet.

Remember losing a pound is amazing, completing a workout is amazing, eating a healthy meal is amazing – any progress is amazing! Wherever you are at this very time of your life, remember you are amazing right now, so appreciate how well you’re doing.

If you’re on a Health, Fitness or Weight-loss journey, PLEASE make sure you’re loving and appreciating yourself along the way! X

Realistic Goal Setting

Realistic Goal Setting

January is the month when many people are super-motivated and make their resolutions for the year ahead. But do you set the same goals each year? And do you reach your goals?

If what you tried last time didn’t work, what makes you think that doing the same thing all over again is going to give you a different outcome?. Because if it didn’t work last time you tried, you need to change your plan of action!

Losing weight and getting fit is one of the most common resolutions, especially after spending the festive season eating and drinking so much. This is the reason why the gyms are packed this month, but after a couple of months of the initial ‘I’m going to lose weight and get fit’ motivation many give up.

But you don’t need to be one of the quitters! There are strategies for success in keeping that Health and Fitness motivation going all year.

Make it a Social thing……

Social interaction has been shown to make people more likely to workout so join a fitness class, a local running or sports group, get yourself a gym buddy or hire a personal trainer.  Paying out in advance for things may be a financial commitment, however, combine it with a commitment to another person and you’re much more likely to stick with your program. If you can’t make it to a group, having an online social fitness community (e.g., Facebook group) can also inspire you to keep working towards your goals.

Set and Commit to a specific goal…….

Although the long-term goal may be to lose 2 stone or run a 10k, it’s a good idea to set short term goals too. Sign up to the race and put it in your diary, but also set yourself weekly/monthly challenges that will lead you to your main goal. Make sure your goals are S.M.A.R.T (Specific, Measurable, Achievable, Realistic and Time framed) and write them down!

Find the Best Exercise and Diet Plan for you……..

The best Exercise and Diet plan for you is the one that you enjoy doing!. You are far more likely to stay consistent if you actually enjoy what you’re doing and therefore this commitment will bring the greater long-term results.  If you find it boring, you won’t stick to it so try something else!

Keep Going……..

Those low moments when you feel like stuffing your face or cancelling your gym session are bound to happen so plan a strategy for dealing with it. If you blow it on a night out, get back on it the next day, it doesn’t mean you’ve failed – you only fail when you give up!

You don’t have to exercise or eat like an Athlete, It doesn’t matter if you’re first or last and so what if you didn’t get a slimmer of the week award!. The most important thing to making your New Year’s resolutions work in 2019 is to keep at it!

Happy 2019 – Here’s to your Health, Fitness and SUCCESS!

Pre- Xmas Weight loss panic

The Pre- Xmas Weight loss panic is here!

Are you one of the many people who started the year with good intentions of losing weight, exercising more and becoming fit and healthy, but lost the plot somewhere along the way?

If so, you may (sadly) be ending the year exactly where you started.

If you’re still determined for that last-minute attempt at losing the 2 stone you’d promised yourself you would lose by the end of the year, you’re probably now debating the following choices to drop the weight before Xmas.

  • Eat lettuce only (NOT recommended)
  • Spend all your cash on miracle shakes (NOT recommended)
  • Spend 8 hours a day at the gym (NOT recommended if you’ve not moved from the sofa in a while)

All of which at this late stage can be tempting to try and you may lose weight (not necessarily bodyfat but more likely water) temporarily, but you could also end up gaining more weight than before when you start on the Christmas day indulgences.

OR (and this is the sensible suggestion that nobody wants to hear at this late stage)

Learn from your past mistakes, make a sensible plan and make a head start now with the healthy habits.

Yes, I know that changing your lifestyle, eating healthy and becoming more active won’t make you drop 2 stone in time for your Xmas party (but you may lose a few pounds, drop a dress size and feel good!)  However, long term the results are far greater.
So, rather than thinking about dropping the pounds as fast as you can, think about making a plan so this time you keep the weight off for good.

Because If the plan didn’t work for you last time – you need a new plan!

Nobody wants to lose a stone fast and put it back on the next month, do they?
But in order to achieve PERMANENT RESULTS you need to make PERMANENT CHANGES.
So, with 7 weeks remaining this year, you CAN start by changing a few habits that (if repeated each day) will give you a head start to your new 2019 SENSIBLE Resolutions and make 2019 the year that you finally ACHIEVE YOUR GOALS!

What’s stopping you from achieving your goals?

What’s stopping you from achieving your goals?

If you want to lose a stone, drop a dress size, run a 10k or get fit and healthy – what’s stopping you from achieving it?

Whatever kind of Goal you’re trying to reach it’s rarely going to be easy. There will be barriers along the way that will test your determination and willpower, but it all comes down to how important your goal is and how much of a priority you make it.

You have a choice – either you do it or you don’t!

Firstly, you must make sure the Goal you have set yourself is for all the right reasons.  It should be something that YOU want to achieve, not something you think you should, or that someone else has told you to do – a goal should be personal.

We all have a set of core beliefs about what we believe we are possible of achieving. Whether you think you can or think you can’t – you’re right. You have to believe in yourself if you want to achieve your goal as you’ll never achieve anything that you don’t believe you can.

So, if you’ve already decided on your goal, make sure it’s a S.M.A.R.T Goal.

Specific – What exactly do you want to achieve?

Measured – How will you track your progress?

Achievable – Are you capable of reaching it?

Realistic – Is it a sensible goal to set?

Time-framed – When do you want to achieve it by?

If your goal isn’t S.M.A.R.T you could be setting yourself up for a failure from the start.  Setting your goals too high is the most common way NOT to reach your goals. For this reason, I’ve never been one to promote quick fix diets and gruelling exercise programmes. I’ve seen it happen time after time – embarking on a plan that becomes a chore to do and although it may have instant results, it’s just not attainable in the long run and often leads to injury, gluttony, burn out and ultimately you end up back to where you originally were.  If you want to make permanent changes, it’s not going to happen overnight. It’s going to require you to be committed and will require a Lifestyle overhaul, not a month of extremely low-calorie diets and over exercising. Again, the choice is yours.

If you’re guilty of any of the following excuses there’s a back up plan for them all!

1. Putting it off until ‘someday.’

As ‘someday’ never appears on the calendar, you’ll never accomplish your goals if you keep putting them off. If a goal is important to you, create a time framed plan of action and stick to it

2. Waiting to take action until you ‘feel’ ready.

If you wait until you feel ready to tackle something tough you may be waiting a long time so act now!

3. Not being prepared

Change isn’t easy – there’ll always be barriers in your path to your success sent to try you, so be prepared! Some days are harder than others but once you develop a plan for dealing with those situations you’ll feel more confident in your own abilities to keep going. Use your mental strength to keep reminding yourself you’re going to need to work hard to achieve your goals.

4. Seeing mistakes as failure.

Progression rarely happens in a straight line. Sometimes, you’ll have a blip and take one step back but it doesn’t mean you’ve gone all the way back to square one.  Just because you failed to reach a goal in the past, it doesn’t mean you will fail again.  Don’t let your past experiences doubt your future aspirations. Rather than thinking you’re destined for failure, learn from it, move on and get back on track.

5. Not making your goal a priority.

Goals are easy to set but actually doing the work is another story as you have to decide what kind of priority you’re going to give your goal. Otherwise, all your other daily activities will take over. Whatever your plan is – write it down and put it in your diary and again STICK TO IT!

6. Giving up before you see results.

Everyone wants results to happen immediately but just because you can’t see results, doesn’t mean your efforts are wasted. You need to stick to your goals longer than you might think before you start to see and experience the changes.

7. Sabotaging your goals just before the finish line.

This one may sound strange, however, the fear of successfully reaching your goal can sometimes be a real problem. Perhaps you don’t believe you’re worthy of success? Be honest with yourself and be on the lookout for warning signs that you might be about to give up.

8. Setting your sights too high.

If you’re really excited about making positive changes, you might be tempted to set the bar too high but if you take on too much too fast, you’ll set yourself up for failure.  Set some short-term achievements and celebrate each milestone along the way.

Are you prepared for the Challenge?

Once you’ve decided on your personal goal, you’ll need to be fully prepared if you’re going to achieve it so preparing in advance is vital. Having a sensible plan and being mentally prepared is what will make or break your achievements.

Excuses will arise that may prevent you from taking action, however try taking away all the negative thoughts and reasons you CAN’T do it and replace them with reasons you CAN!

Think positive – you’ve got this!

What is the best Exercise for me?

What is the best Exercise for me?

Finding the ‘best’ Exercise for you can be very confusing. You hear it all the time “The Perfect Workout Plan”, “The one secret workout you need to lose weight”, “Guaranteed to give you a six pack” and for most people who start a fitness plan they’ll eventually stop either through boredom, exhaustion, or because it just isn’t sustainable long term. There really isn’t the ‘best’ workout! The best workout for you is the one that works towards your personal goals, gets results, fits in with your lifestyle and most importantly that you enjoy doing – because if you really don’t enjoy exercising, you’re not going to stick to it!

To find the right Exercise for you ask yourself:

What are your goals?

Are you exercising to lose weight? to sculpt your body? to gain strength? to increase flexibility? to run a marathon? or just to increase your fitness levels? The type of training you choose should be specific to your goals.

Are you seeing results?

Seeing results is a sure indicator that you’re doing the right type of exercise for your goals and generally getting results from your training will motivate you to keep at it.  If nothing seems to be changing how you’d like it to be, you’re probably not doing the right exercise for your goals.

Does your training fit into your lifestyle?

You need to determine realistically, what time you have available for training, can you get to the gym or get out for a run? Does a Wednesday evening class cause childcare issues? etc. There’s no point in a 2-hour training session being part of your plan if you don’t have the time to spare. If you’re short of time, planning in a 20-minute home workout will be far more sustainable.

Do you enjoy it?

Probably the most important factor of all! If you look forward to your sessions rather than dread the thought of them, then you’re more likely to keep at it and it’s the consistency of your workouts that will get you to your goal. So, as soon as you feel boredom setting in and your workout starts becomes a chore, change it around!

So, if you’ve been doing the same workout for months and have stopped seeing results – try something new today!