| Finally SPRING is well & truly here and now with just 10 weeks until summer, how are those bodies under all those layers feeling?? Not quite happy with how you're feeling or how you are looking? Well if you are not quite happy, 10 weeks is more than enough time to achieve your goals, make some substantial changes, with out injury or burn out. Your goals may be related to weight loss, it may be strength or muscle definition or it may be general fitness. It may be to increase energy and create better sleep patterns, to come to the gym twice a week, hey it could even be just to join the gym! Whatever your goal is, it is generally made with the short term in mind…a birthday, a race, a wedding, SUMMER! Generally the time frame you set is weeks or less than 6 months, as who really has the time to tick off goals for the long haul...right? |  It's time to come out from under the covers! |
 Long term goals will ensure you don't crash & burn! | There are a number of faults with this approach. Some of these may sound familiar… you go hard, 3 weeks later you fall in a heap tired, exhausted and convinced nothing has changed and what is it all for anyway, who cares right? Wrong - you do! You set the goal – but you haven’t planned it out so you’ve set your self up to fail! Another scenario – you're tired, cranky, sleeping badly, not making gains you want and your body has a few niggles – you are over training and miscalculating your macronutrient intake. Or you have tried and tried but never really get to where you want. You may be bored or you’ve hit a plateau. |
| If any of these scenarios resonate with you, it may be time to sit down and really think about what you want and how you are going to get there! In your health, fitness world or maybe just life in general. Life does have its ups and downs and prioritising at least 150 minutes of moderate exercise weekly, while decreasing sedentary behaviour just to achieve health and wellbeing benefits, can be hard to commit to. Even more so if it is a new thing to now factor into your already busy life. When it comes to weight loss the time, the intensity increases and your diet also needs modification. In order to make achieving your goals a true reality, try considering what your long term goals may be too. If you can see the longer lasting benefits of regular exercise the small substitutions, manipulations and sacrifices will be much easier and manageable. |  Look ahead to the long term goals to keep you track. |
 | When taking the time to set new goals, it is important to consider these 6 steps: Set a SMART goal! It needs to be specific and you need to be able to measure it. It needs to be attainable and realistic? If not, you will struggle to reach it. Think about how you are going to do this and over a determined, set time frame! For example, you may have a 3 month goal with weekly goals to help you get there. The 3 month goal should lead to a longer term goal if you want it to stick! In this process it is important to identify possible barriers stopping you achieving your goal – if you can not eliminate these, the goal needs to be reassessed! If you want to make changes and need some direction and assistance – book in for a Health Coaching session. |
| PRIORITISE YOUR TIME When do you ACTUALLY have 30-60 mins free? And on how many days? Identify the REAL windows of opportunity you have to exercise and block them out. If it’s not in the gym, you may have 10 mins here and there through out the day, this can work towards your goals too. Think about before work or after work or the kids school/sport drop offs. Either way you need to be prepared to commit. Will our new extended gym hours help you achieve this? |  Find the time that best suits you to fit in exercise. |
 | GRAB A FRIEND For a number of years now research has shown that social support and relationships have a strong influence over our exercise behaviours. Training with another and or building relationships with in the gym, team, organisation or group can help improve mental wellbeing, quality of life and leading to positive health benefits and higher levels of enjoyment and commitment. Helping you get one step closer to your results. So bring a mate along to the gym or a class! |
| MEAL PLAN & PREP Who has opened the fridge or the pantry and then thought …what am I going to eat? There is nothing in here? You are not alone! Though baked beans on toast is a nutritious meal full of carbs and protein to fuel a workout or re-feed those hungry muscles after! We often get stuck with poor food choices so:
Ask your self will I need extra containers? A lunch bag? Cooler blocks? What is in season? Portions – we always over dish our plates and underestimate what we are actually eating or drinking. Try dishing your plate to what your eyes think, then remove ¼ of what you plated. Eating to a full stomach results in a growing stomach! It takes around 48-72 hrs for your stomach to start shrinking when eating smaller meals so stick with it, its only 2-3 days of hunger pains ;-) If a diet asks you to cut out food groups – ask is this realistic and manageable for my life and lifestyle? What are the consequences when I stop this or resort to my old behaviours?? Your body needs carbs and fats for energy to not only sustain life but also they allow you to get the most out of your workout! Also if you reduce your kJs intake, you will slow your metabolism – counteract this with weight training and regular smaller meals instead! |  Food choices & planning are crucial when it comes to weight loss! |
 Patience & persistence will get you to your goals! | GET A PROGRAM! Train with a purpose. Know what you are doing and when. Keep your self progressing by filling in your program and stay on track! Ask the question, does this workout really get me a step closer to my goal? Commit: All of these tips are just words and are useless if you are not going to stick with it! If you don’t believe you want this, then it isn’t going to happen. Find the internal motivation, address your barriers and that’s your key to commitment! Remember to be patient and persistent. Strength and cardiovascular adaptations generally take 4-6 weeks of regular consistent training, stressing the various metabolic systems. Weight loss? 0.5kg per week is realistic goal if you are combining diet with regular consistent exercise. There a number of Apps available to help with your goals, nutrition and exercise programming. |
| AVOIDING INJURY & BURNOUT Build it up, pace yourself Be realistic – set your goals! Don’t underestimate stretching, foam rollering and massage Make sure your shoes are appropriate and not worn down Hydrate Fuel right Manage your sleep Listen to your body – don’t train sore muscles, don’t train the same muscle group on consecutive days Seek advice and guidance if unsure To speak with any of our qualified staff, sign up to the gym or make an appointment please call 0439 356 299. Additional info visit: www.health.gov/au for Australian Physical Activity and Sedentary Behaviour Guidelines www.nhmrc.gov.au for Australian Dietary Guidelines |   |
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