How to Stay Motivated on Your Fitness Journey

Staying motivated on your fitness journey can be tough, especially when life gets busy. But with the right strategies, support, and mindset, you can keep pushing towards your goals. In this article, we’ll explore practical tips, community support, and personal training benefits to help you stay inspired and committed to your fitness motivation in Perth. 

Key Takeaways 

  • Set achievable goals to keep your motivation high. 
  • Track your progress to see how far you’ve come. 
  • Celebrate every small victory along the way. 
  • Join a community for support and encouragement. 
  • Consider personal training for tailored guidance and motivation. 

Practical Strategies For Staying Inspired 

It’s easy to start a fitness journey with enthusiasm, but staying active in Perth and keeping that initial spark alive can be tough. Life gets in the way, motivation dips, and before you know it, you’re back to square one. But don’t worry, it happens to everyone! The key is to have some practical strategies in your back pocket to help you stay inspired and on track. 

Set Realistic Goals 

Setting achievable goals is the first step to staying motivated. Instead of aiming for a complete body transformation in a month, start with smaller, more manageable targets. Want to run a marathon? Start with a 5k. Trying to lose weight? Aim for 1-2 kilos a week. 

Why is this important? Because hitting those smaller goals gives you a sense of accomplishment and keeps you motivated to keep going. Plus, it’s way less overwhelming than staring down a huge, seemingly impossible task. Remember, it’s a marathon, not a sprint! 

Track Your Progress 

Keeping tabs on your fitness journey is super important. It’s not just about seeing the numbers go up or down; it’s about visually seeing how far you’ve come. Use a fitness tracker, a journal, or even just a simple spreadsheet to record your workouts, your weight, your measurements, or anything else that’s relevant to your goals. 

Seeing your progress in black and white can be a huge motivator. It’s a reminder that your hard work is paying off, even when you don’t feel like it. Plus, it can help you identify what’s working and what’s not, so you can adjust your approach as needed. 

Celebrate Small Wins 

Don’t wait until you reach your ultimate goal to celebrate! Acknowledge and reward yourself for every milestone you hit along the way. Did you complete all your workouts for the week? Treat yourself to a fitness club visit. Did you lose a kilo? Buy yourself that new workout gear you’ve been eyeing. 

Here are some ideas for celebrating small wins: 

  • Treat yourself to a healthy meal out. 
  • Take a relaxing bath. 
  • Spend an evening doing something you enjoy. 

Celebrating small wins keeps you motivated and makes the journey more enjoyable. It’s a reminder that you’re making progress and that your efforts are worth it. Plus, it’s a great way to avoid burnout and stay engaged in your fitness journey for the long haul. 

The Power Of Community Support 

fitness communityFitness journeys are way easier, and honestly, more fun, when you’re not going it alone. Having a solid support system can make all the difference between sticking to your goals and throwing in the towel. It’s about finding people who understand what you’re going through and can cheer you on, especially when things get tough. Ever wondered how much easier it is to push through that last rep when you’ve got someone yelling encouragement? That’s the power of community.

Member Success Stories 

Hearing how others have smashed their goals can be seriously inspiring. It’s not just about seeing the end result; it’s about understanding the struggles they faced and how they overcame them. These stories show you that it’s possible, no matter where you’re starting from. Plus, it’s proof that the programmes and support at places like ROAR Active actually work. It’s like, if they can do it, why can’t I? 

Group Workouts 

There’s something about sweating it out with a group that just pushes you harder. Whether it’s a spin class, a boot camp, or just a bunch of mates hitting the weights, the energy is contagious. You’re more likely to show up, work harder, and even enjoy it more when you’re surrounded by others. Plus, it’s a great way to meet new people who are also into fitness, which can expand your support network even further. I find that having someone to spot me makes me feel more confident in trying new things. 

Online Support Groups 

In today’s world, support doesn’t have to be face-to-face. Online groups and forums can be a fantastic resource for getting advice, sharing your own experiences, and finding motivation. It’s like having a 24/7 support system right at your fingertips. You can ask questions, celebrate your wins, and vent your frustrations without feeling judged. Plus, you can connect with people from all over, which can give you a broader perspective on your fitness journey. It’s also a great way to find accountability partners who can help you stay on track with your fitness goals

Having a community around you isn’t just about having people to exercise with. It’s about building relationships, sharing experiences, and creating a sense of belonging. It’s about knowing that you’re not alone on this journey and that there are people who genuinely care about your success. 

Personal Training Benefits 

Thinking about getting a personal trainer? It’s a big decision, but it can seriously level up your fitness journey. It’s not just about someone yelling at you to do more push-ups (though there might be some of that!). It’s about getting a tailored plan, expert advice, and a whole lot of motivation. Let’s break down the benefits. 

Expert Guidance 

One of the biggest advantages of having a personal trainer is the expert guidance you receive. It’s easy to wander around the gym, doing exercises you think are right, but are they really? A good trainer knows their stuff. They can show you the correct form for each exercise, which is super important for preventing injuries. They’ll also keep an eye on your posture and alignment, making sure you’re getting the most out of every rep. Plus, they can modify exercises if you’ve got any old injuries or physical limitations. It’s like having a fitness encyclopaedia right there with you! 

Customised Fitness Plans 

Generic workout plans? They’re okay, but they’re not you. A personal trainer will create a fitness plan that’s specifically tailored to your body, your fitness level, and your goals. Want to lose weight? Build muscle? Improve your endurance? They’ll design a routine that targets those specific areas. And as you progress, they’ll adjust the plan to keep you challenged and avoid those dreaded plateaus. It’s all about making sure you’re getting the best results possible. If you are in Cockburn, ROAR Active can help you with your fitness goals. 

Ongoing Motivation 

Let’s be honest, sometimes the hardest part of fitness is just staying motivated. It’s easy to skip workouts or give it half an effort when you’re on your own. But with a personal trainer, you’ve got someone holding you accountable. They’re expecting you at the gym, and they’re there to push you when you feel like giving up. They’ll encourage you to challenge your limits and celebrate your successes, big or small. It’s like having a personal cheerleader who genuinely wants you to achieve your goals. Plus, they can help you build long-term healthy habits, so you can maintain your fitness even after your sessions end. 

Having someone in your corner, pushing you to be your best, can make all the difference. It’s not just about the physical benefits; it’s about the mental and emotional support that comes with having a personal trainer. They’re there to help you stay on track, even when life gets in the way. 

Mindset Coaching Techniques 

Okay, so physical fitness is important, but what about your brain? It’s easy to forget that your mindset plays a HUGE role in sticking to your fitness goals. If you’re not mentally prepared, all the burpees in the world won’t help you in the long run. Let’s look at some mindset coaching techniques that can keep you motivated and on track. 

Positive Affirmations 

Ever heard of talking to yourself? Well, positive self-talk is a game-changer. It’s about replacing those negative thoughts with encouraging ones. Instead of thinking “I can’t do this,” try “I am getting stronger every day.” It sounds a bit cheesy, I know, but it works! Start your day with a few affirmations, and you might be surprised how much better you feel about your workout. 

Visualisation Practises 

This is where you close your eyes and imagine yourself achieving your fitness goals. See yourself running that marathon, lifting that weight, or just feeling healthier and more energetic. Visualisation helps you create a mental blueprint for success. It’s like a sneak peek of what you’re working towards, and it can be a powerful motivator when you’re feeling uninspired. I like to do this before a tough workout – it really gets me in the zone. 

Mindfulness Exercises 

Mindfulness is all about being present in the moment. When it comes to fitness, this means focusing on your body and your breath during exercise. It’s about tuning out distractions and really connecting with what you’re doing. 

Here’s a few ways to incorporate mindfulness: 

  • Pay attention to your breathing: Notice how your body feels with each inhale and exhale. 
  • Focus on your muscles: Feel them working and engaging during each exercise. 
  • Acknowledge your thoughts without judgement: If your mind wanders, gently bring it back to the present moment. 

Mindfulness can help you reduce stress, improve focus, and make your workouts more enjoyable. It’s not about pushing yourself to the limit, but about being present and appreciating what your body can do. 

By incorporating these mindset coaching techniques into your routine, you’ll be well on your way to a more sustainable and fulfilling fitness journey. It’s not just about the physical – it’s about the mental too! 

Incorporating Nutrition Into Your Routine 

It’s easy to focus solely on the exercise part of your fitness journey, but what you eat is just as important. Think of it this way: you can’t expect a car to run well on bad fuel, and the same goes for your body. Nutrition fuels your workouts, aids recovery, and impacts your overall well-being. So, how do you actually make nutrition a part of your fitness routine? 

Healthy Eating Tips 

Okay, so where do you even start? It doesn’t have to be a complete overhaul of your diet overnight. Small, sustainable changes are the key. 

  • Focus on whole foods: Think fruits, veggies, lean proteins, and whole grains. These provide your body with the nutrients it needs without all the added junk. 
  • Read labels: Get familiar with what’s actually in your food. Pay attention to serving sizes, sugar content, and the list of ingredients. If you can’t pronounce half of them, maybe reconsider. 
  • Don’t skip meals: Especially breakfast! Eating regularly helps keep your energy levels stable and prevents you from overeating later in the day. 

It’s about progress, not perfection. Don’t beat yourself up if you have a less-than-healthy meal. Just get back on track with the next one. 

Meal Planning Strategies 

Failing to plan is planning to fail, right? This is especially true when it comes to nutrition. If you don’t have a plan, you’re more likely to grab whatever’s convenient, which often isn’t the healthiest option. Here’s how to make meal planning work for you: 

  • Set aside time each week: Even just 30 minutes can make a big difference. Look at your schedule and plan your meals for the week. 
  • Make a shopping list: Stick to your list when you’re at the shops to avoid impulse buys. 
  • Prep in advance: Chop veggies, cook grains, or portion out snacks on the weekend so you have healthy options ready to go during the week. This is a great way to build an exercise routine you can stick to. 

Hydration Importance 

Water is essential for just about every bodily function, including energy levels, muscle function, and recovery. Dehydration can lead to fatigue, muscle cramps, and decreased performance. So, how much water should you be drinking? 

  • Aim for at least eight glasses a day: This is a good starting point, but you may need more if you’re exercising intensely or it’s a hot day. 
  • Carry a water bottle with you: This makes it easier to sip throughout the day. 
  • Drink before, during, and after exercise: This helps replace fluids lost through sweat. Consider adding electrolytes if you’re sweating a lot. 

Staying hydrated and fuelling your body with nutritionally dense foods is key. A balanced, colourful variety of vegetables, protein and a whole grain source of carbohydrates at every meal is the aim. Lower-fat milk is also a great option. Remember, nutrition is a journey, not a destination. Be patient with yourself, experiment to find what works best for you, and enjoy the process! 

Utilising Technology For Fitness Motivation 

Technology can be a game-changer when it comes to staying motivated on your fitness journey. From tracking your progress to connecting with others, there are heaps of ways to use tech to boost your exercise motivation tips and keep you on track. 

Fitness Apps 

Fitness apps are like having a personal trainer in your pocket. They can track your workouts, monitor your calorie intake, and provide personalised workout plans. Apps like MyFitnessPal and ROAR Active Coaching Platform can help you stay accountable and see how far you’ve come. 

  • Track your workouts (runs, swims, gym sessions). 
  • Monitor your calorie intake and macronutrient breakdown. 
  • Access workout plans and exercise demonstrations. 
  • All apps are free to members.

Wearable Technology 

Wearable tech, such as fitness trackers and smartwatches, can provide real-time data on your activity levels, heart rate, and sleep patterns. This information can help you understand your body better and make informed decisions about your training. Plus, seeing those step counts increase can be a great source of fitness inspiration Perth! 

Using wearable technology can be a great way to stay motivated and track your progress. Seeing your daily activity levels and sleep patterns can help you make informed decisions about your health and fitness. 

Online Coaching Platforms 

Online coaching platforms connect you with qualified fitness professionals who can provide personalised guidance and support. These platforms often include features like video consultations, workout tracking, and nutrition planning. If you’re looking for expert guidance and workout encouragement Perth, online coaching could be a great option. ROAR Active offers a variety of group fitness classes in Perth, catering to different fitness levels and preferences. 

  • Personalised workout plans tailored to your goals. 
  • One-on-one coaching and support from a qualified trainer. 
  • Accountability and motivation to stay on track. 

Creating A Sustainable Fitness Routine 

Creating A Fitness Routine

It’s easy to get pumped up at the start of a fitness journey, but staying on track with workouts at ROAR Active long-term is where the real challenge lies. How do you make fitness a consistent part of your life, not just a fleeting phase? Let’s explore some practical strategies. 

Finding Your Ideal Workout Schedule 

The best workout schedule is one that fits seamlessly into your life. Don’t try to force a routine that clashes with your natural rhythms or existing commitments. Consider these points: 

  • Time of Day: Are you a morning person or an evening exerciser? Schedule your workouts when you have the most energy and focus. 
  • Frequency: Start with a manageable number of workouts per week and gradually increase as you get fitter. Three times a week is a great starting point for many. 
  • Duration: Shorter, more frequent workouts can be just as effective as longer sessions. Even 30 minutes of exercise can make a big difference. 

Balancing Work and Fitness 

Juggling work and fitness can feel like a constant battle. Here are some tips for staying committed to exercise even when life gets hectic: 

  • Schedule it in: Treat your workouts like important meetings and block out time in your calendar. 
  • Be flexible: If you can’t make it to the gym, find alternative ways to be active, such as a brisk walk during your lunch break or a quick home workout. 
  • Prioritise sleep: Getting enough sleep is crucial for both your physical and mental health. When you’re well-rested, you’re more likely to stick to your fitness routine. 

Adjusting To Life Changes 

Life is full of unexpected twists and turns, and your fitness routine needs to be adaptable. Here’s how to navigate changes and avoid overcoming fitness burnout: 

  • Be patient: It’s okay to take a break when life gets overwhelming. Just don’t let a temporary setback derail your entire fitness journey. 
  • Re-evaluate your goals: As your circumstances change, your fitness goals may need to be adjusted. Be realistic about what you can achieve and focus on maintaining a healthy lifestyle. 

Building a fitness routine that lasts is all about making it fit your life. Start by choosing activities you enjoy, so it feels less like a chore and more like fun. Set small goals that you can reach easily, and don’t forget to mix things up to keep it interesting. Remember, it’s important to listen to your body and rest when you need to. For more tips on how to create a fitness plan that works for you, visit our website today! 

Wrapping It Up 

Staying motivated on your fitness journey can be tough, but it’s definitely doable. Remember, it’s all about finding what works for you. Whether it’s setting small goals, joining a supportive community like ROAR Active, or getting some help from a personal trainer, there are plenty of ways to keep your spirits up. Don’t forget to celebrate your wins, no matter how small. Every step counts, and it’s all part of the journey. So, keep pushing forward, stay connected with others, and make your health a priority. You’ve got this! 

Frequently Asked Questions 

What are some good ways to stay motivated in my fitness journey? 

Setting realistic goals, tracking your progress, and celebrating small achievements can really help keep you motivated. 

How can I find support from others while working on my fitness? 

Joining group workouts, participating in online support groups, and sharing your journey with friends can provide great encouragement. 

What benefits do personal trainers offer? 

Personal trainers give expert advice, create workout plans just for you, and keep you motivated through your fitness journey. 

How can I improve my mindset for better fitness results? 

Using positive affirmations, visualising your goals, and practising mindfulness can help you stay focused and motivated. 

Why is nutrition important for my fitness routine? 

Eating healthy, planning meals, and staying hydrated are key to supporting your workouts and overall health. 

What tech tools can help me stay on track with my fitness? 

Fitness apps, wearable devices, and online coaching platforms can help you monitor your progress and stay motivated. 

The Key To Hitting Your Fitness Goals!

If you think about anything you do, whether it’s going to the shops or going for a walk there is always a goal in mind. The same goes for going to the gym. Whether it’s to hit that personal best or even reach a desired weight, our goals come in all shapes and sizes and achieving these goals no matter how big or small are the driving factors that motivate us in reaching our overall success. 

Setting these goals is an integral factor in helping us achieve what we have set out to do. This is definitely the case when it comes to fitness and our health. In today’s blog we are going to break down some of the key ways you can achieve your goals no matter how big or small they may be.

Use a tracking App:

Not only do tracking apps hold us accountable they are also an easy but effective way to see how far you’ve already come in achieving your fitness goals. Entering data, taking progress pictures and writing journal entries over time become physical proof of your progress and help to show how much you are accomplishing. Thankfully with the wonderful world of smartphones there are endless amounts of apps that will assist you in tracking your progress, here are a couple of our favourites:

    • Daylio: Has the perfect mix of everything. Daylio allows you to do daily entries in which you can add your mood, tick off daily goals, add pictures and write a journal entry. It gets better! Daylio also has a trends feature that will put all of the data from your daily entries into graphs and infographics, another way to help highlight and track your progress as well as keep you on top of things to make sure you’re hitting your goals in no time!
    • MyFitnessPal: MyFitnessPal is an app that gets more into the nitty gritty side of things. It is much more physical health and fitness focused and allows you to track your calories, build meal plans and also give you workouts and guides to help you in achieving your goals.

Create smaller tasks to help reach each goal:

Similar to tracking your progress creating smaller tasks will put you on an upward trajectory of meeting your overall goals and achieving that desired level of success. Think of these as the stepping stones or foundation blocks that will contribute and build to your overall project. Using smaller goals will help make the overall goal so much more attainable and achievable. Constantly achieving small tasks will also help keep you on track and help maintain a strong level of motivation.

Celebrate your wins!

One of the more important steps, celebrate your wins! No matter how big or small it may be, you’re doing it and that deserves to be celebrated! That doesn’t mean you have to go and throw a house party but whether it’s a glass of wine or a cheat day, something you can use as a reward for your efforts and making steps towards your goals. Celebrating your wins will give you time to look back at how far you’ve already come and motivate you to keep going. Celebrating your wins will give you that extra little push you need whilst also giving you something to work towards in hitting that main goal!

Be realistic!

It is good to expect nothing less but the best for yourself but let’s be realistic, that isn’t always going to be the case. Keep your goals realistic. Give yourself enough time to hit it, if you hit your goal before you expect, AMAZING! But keeping a realistic time scale for your goals will help keep steady progress. Be sure to often reassess and reevaluate your goals. It’ll help you stay on track and ensure that your goals are neither too easy nor too difficult to reach.

 

There’s only one thing left to do now… Go and smash your goals! 

Just remember it isn’t a linear process, there will be bad days but let the good days push you through, focus on your progress and keep your main goal and overall success in sight!

The Power of Habits

Oxford defines a habit as “a thing that you do often and almost without thinking, especially something that is hard to stop doing.”
That second part is important.
You go to work to work every day because you have to, but you have that cup of coffee every morning, because you NEED to.

This is what makes something a habit.
Understanding how habits work gives us clues on how to break bad habits and develop good ones instead. And because habits are hard to give up, those good habits which once required disciplined effort, become routine.

This is all because habits run on a feedback loop. It begins with a trigger, which leads to the habit, and it finishes with a reward. The reward reinforces the behaviour and is the reason why habits are so hard to break.

For instance it’s 6am and you feel tired (the trigger), so you have a coffee (the habit), and the caffeine gives you a hit of energy (the reward).

Understanding this feedback loop allows you to hack it and break bad habits.
Here are some tips for breaking bad habits:

• Don’t go cold turkey
– take small steps. Breaking habits takes time, don’t deplete your motivation all at once by giving up every bad habit and starving your brain of its rewards. Focus on one habit at a time and reward yourself for not indulging in that habit.

• Target the triggers
– the habit follows the trigger, if you reduce or eliminate the trigger, the habit will follow.
• Replace the habit – if you like to eat chocolate whilst you watch TV, don’t just stop eating. Replace the chocolate with something else (ideally something healthier).

Now that you’ve got a plan to break your bad habits, it’s time to learn how you can use the feedback cycle to develop good habits.

• Reward yourself
– Sometimes the benefits of a good habit aren’t felt for months, so the feedback loop stalls. Rewarding yourself for good habits will keep the loop running until the benefits of the finally kick in.

• Use the process principle
– the process principle is derived from the ultimate fitness clichés, “Just Do It”, “Starting is the hardest part”. The process principle starts with an action, not a trigger or a plan. Act first, and reward yourself to kickstart the feedback loop.

• Surround yourself with supportive people
– if you were trying to give up smoking you wouldn’t hang around with people who smoke. The same goes for good habits too, if you want to exercise more, spend time with people who exercise more. Be vocal as well, if you tell people you are trying to lose weight, not only will supportive people encourage you, but they will hold you accountable.
So you’ve read this article and now you know all about habits, but what now?

Use the Process Principle! Act now and reward yourself, replace one bad habit from your routine with a good habit. Knowing the tips from this article isn’t enough. You need to actively implement them until the conscious effort becomes easy.

The process principle not only works for forming habits, but it is an effective technique to boost productivity and creativity as well.
If you found this article interesting and want to learn more on the topic of habits and ways to hack your own brain, I highly recommend the following books, The 7 Habits of Highly Effective People by Stephen Covey, and Thinking, Fast and Slow by Daniel Kahneman.

10 Small Changes to See Big Results!

Whether you’re just getting started on your fitness journey or you want to shed those last 5kgs these small changes can have a big impact!

Replace refined carbs with whole grain versions. Refined carbs such as white rice or pasta have been stripped of almost all fibre, vitamins and minerals. As they have a high glycemic index (GI), the food is digested quickly which will have you feeling hungry again really quickly and looking to reload your belly with unnecessary calories. Replace those baddies with their nutrient rich alternative; and you will be feeling fuller for longer.

Update your playlist to keep your workout fresh and fun.  Everyone has a go-to song to get you “in the zone” as lets face it, sometime you need some extra pep in your step to ignite some motivation. Working out to your favourite songs helps you keep focused and avoid distractions. Music has the power to make us happy and excite the bones! Metaphorically speaking.

Swap sodas (even diet) with unsweetened brewed teas. Natural, unsweetened iced tea is loaded with antioxidants which can help your body fight against a number of different things, including age and cancer. Antioxidants are excellent in slowing the progression of old age, and they are incredibly good for your skin as well, meaning that they can help keep you looking and feeling younger.

Keep active! Watching TV? Do some squats, crunches or sit-ups. Being a couch potato can wreak havoc on your health & well-being. But we’re not going to tell you to ditch the tellie, we’re realists! But we will encourage you to indulge in the box whilst working that bod! Move any home gym equipment into the lounge room or set yourself a sit up challenge during commercial breaks.

Reward yourself with clothing, music or fitness gear instead of food. Rewarding yourself when you reach specific fitness goals is a great way to keep yourself motivated. But where many people fail in this is when they ‘treat’ the success with counter-productive foods. You’ve worked hard to reach that goal! Don’t diminish the achievement with food but rather something that will help you keep on track. Clothes a size smaller, gym wear or download an album from iTunes.

Dedicate 75% of your plate to veggies and the rest to whole grains and lean proteins. Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.
Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients.
Some high-protein foods are rich in protective nutrients, such as the omega-3 fatty acids found in walnuts and fish like wild salmon. Use nuts as a garnish to add flavor, texture, and toastiness to salad, or eat a small handful as a snack. Beans are a near-perfect food—high in protein, fiber, B vitamins, iron, calcium, and magnesium, and very low in fat. Puree them into dips and spreads, or add them to salads, soups, stews, and casseroles for extra protein oomph.

Aim to walk 10,000 steps a day! Taking 10000 steps every day has been one of the biggest public health messages this decade. And now with technologies such as fitbits its as easy as every to ensure you’re reaching this daily minimum. Get off the bus a stop earlier and walk those extra steps hoe. Take the stairs instead of the lift. Not only is this great practice for overall improved health but it will simultaneously work on the thighs, butts and calves.

Sign up to a group fitness class, challenge or event. Community groups are highly motivating! Group exercise is a great way to have fun, stay motivated and get results! At Roar Fitness 247 all of our membership options are inclusive of unlimited group fitness classes across both locations and include Les Mills, freestyle programs, yoga, HIIT style classes, boxing and much more. All of our classes are designed to suit any fitness level and led by qualified and motivating instructors. With times ranging from 5:30am through to 8pm and over 80 classes on offer you are sure to find a few favourites that help you to reach your health and fitness goals.

Eat slowly. It takes your body 20 minutes to realise its full. Take your time eating. Not only so that you can enjoy the experience but also to give your body time to let your mind know that you’re full. Overeating can become a ‘bad habit’ so next time you sit down for a meal consciously make the decision to savour the moment and slow it down!

Get 7-8 hours of sleep. Sleep loss may interfere with the body’s ability to breakdown carbohydrates, which leads to high levels of blood sugar. Excessive blood sugar promotes the overproduction of insulin, which leads to the storage of body fat. Sleep is fundamental when you’re trying to shed some unwanted KG’s so much so we have an entire blog dedicated to the topic. You can read this here: You’ll Lift Better With Sleep

So, in conclusion, it takes small daily changes to develop life long positive changes to improve your overall health and well being.

10 tips to help you stay motivated over winter!

Winter is the perfect time of the year to focus on your training and nutrition routine. There are far less events on and reasons to have BBQs and consume alcohol when it’s cooler.

Who wouldn’t want to maintain a fit and healthy body all year round?

Rather than letting go of you’re positive efforts over winter, only to undo all of your hard work to then redo the hard work again before summer!

Good habits should be consistent regardless of the time of the year.

Here are some tips to keep you in momentum as the days start to shorten:

  1. Pick a SMART Goal – Specific. Measureable. Attainable. Relevant. Time Bound.

Whether your goal is working toward an event, a holiday, a fun run, a competition, or a fitness or body composition goal, this will give you the destination to type into your GPS!

Break this down into bite size pieces by each month, week, and day. Identify your potential roadblocks in advance so when they show up you know what to do!

  1. Organise your week

Figure out when you can fit training into your schedule. Training before work can help to ensure that you get your training in rather than it coming to the end of the day and by then you’ve lost your motivation to show up! Alternatively, going to the gym straight after work rather than home first helps (otherwise you may go home and not be able to motivate yourself to get back up and go).

  1. Work out with a friend and/or trainer

It definitely helps to have someone there holding you accountable, someone who is going to push you along and talk you into coming to the gym, you never regret a workout J the hardest part is getting to the gym!

  1. Overhaul your Training Program

The body adapts to programming within 4-6 weeks, it might be time to bust that plateau and try a new training program or style. 

  1. Overhaul your Nutrition Plan

If you’ve been following the same approach day in and day out for a while now with your eating and your bored, then your body is most likely bored also. Mix it up and make things interesting with some new meal ideas.

  1. Prepare food for success

With less partying going on in Winter its easier to have a lazy day around the house with 2 hours of this spent preparing your food for the week, ‘failing to prepare is preparing to fail’ and some nights once you get home from work the last thing you want to do is think about organising your food for the next day.

  1. Group Training

Join a group style of training and work your week around that e.g. Small Group PT, Cross Fit or Group Fitness Classes to name a few.  It takes the guesswork out of your weekly training routine and keeps things interesting.

  1. Embrace the winter!

Every year winter is going to rock up whether we want it to or not, so why not embrace this time of the year! Perhaps take up a winter sport or find ways to get outside with family and friends on new adventures. 

  1. Pack your gym bag the day before

Have your gym bag ready to go the day before, that way if your training in the morning it will give you that little bit of extra time to sleep in, or if your coming straight from work it will ensure you don’t forget your workout shoes.

10. Purchase some new kicks or workout gear

How good does it feel having some fresh new kicks and active wear to show case around the gym! It gives you that extra boost of motivation. Go out and treat yourself to something new, this can also be a good reward for reaching your goals.

Lets hit the beach next summer with even better beach bodies than this year, lets utilise winter rather than going into hibernation, glued to Netflix and eating comfort food!

Thanks for reading,