Tag: Goal Setting

Training with Friends

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We live in a busy world and its hard to fit healthy movement and social catch ups in around family and work.  Why not combine the two?!

There are so many benefits, on top of all the benefits you get from exercise,  to training with a friend.

You get to see your friends on a regular bases.

Training with a friend keeps you accountable – when someone is counting on you, you are far less likely to cancel on a workout.

Sessions are more FUN! I always speak about creating a healthy balanced lifestyle you enjoy.  You need to find healthy movement and food you enjoy or else you just wont stick with it.  Training with a friend will make the time so much more enjoyable and more likely you will stick with it in the long term.

You will get more out of a session.  With the buddy sessions and small group training I run, I have found people push themselves that little bit harder giving them a better, more enjoyable workout.

Reduced cost of the session.  Personal training sessions are a luxury and can be expensive.  With Buddy sessions you share the cost and small group training the cost is reduced even further.  With a smaller impact to your budget there is a higher likelihood you will stick with the sessions much longer.

Having shared goals and someone to share the experience of training and reaching those goals can be very motivation and rewarding, creating a strong friendship bond.

Get your friends together make a commitment to show up for each other and get moving!

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HEALTHY LIFESTYLE MINDSET

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How many times have you decided to overhaul your lifestyle in order to lose weight and get fit, only to abandon your efforts in a few weeks or after only a few days? How many times have you lost weight on a quick fad diet, only to find that once you started eating normally you put the weight and probably more back on?

There are many reasons this may have happened.  Talking to friends, family and TEAM SWEAT members what I have identified as being a major contributing factor is not developing a “HEALTHY LIFESTYLE MINDSET”.

A healthy lifestyle mindset will keep you moving forward and making progress in your efforts to lose weight and get fit even when you hit hurdles in your journey.

So what does a healthy lifestyle mindset look like?

  1. Accept Yourself for Who You Are

One of the unfortunate parts of society these days is the ease in which social media allows you to compare yourself to other.  How they look, what they have, etc. Everybody is unique and you need to focus on yourself and who you are that makes you unique and not to compare yourself to others. Appreciate your life and let others worry about their own.

  1. Eating Healthy = Feeling Healthy

To achieve a healthier mindset and outlook on life as well as generally feeling great you need to eat healthy nutritious food.  Food is fuel.  It helps with general health and wellbeing, concentrate better, sleep better and get the most out of your training. Respect yourself by eating what your body deserves – FRESH NUTRITIOUS FOOD.

  1. MOVE. MOVE

This is so important!  As much as I dislike the Pokemon GO phase (please let it be a phase) It has got people moving.  You don’t need to run 10kms a day or smash out huge sessions in the gym.  Just aim for 30mins of movement 5 days a week.  Walk in your lunch break, take your dog for a walk, ride your bike or skateboard.  JUST MOVE!

  1. Rest

Just as much as eating nutritious healthy food and moving is important don’t forget to rest.  Having a regular bedtime and sleeping for the required amount of time for you to rise the next morning feeling well rested and ready to go is essential. (Ok side note here – I have a toddler who doesn’t sleep well so all the mums out there try your best, compensate with coffee and dreaming of a day where regular sleep will be part of your life again).

  1. Surround Yourself with Positive People

This is one of the most important elements.  Ever worked in a job where there was that one person who always complained and was negative.  Ever noticed how it spread and for every negative comment that person made it took five to rectify it.  Negativity can have a harmful impact on your life.  It can drain you of energy quickly.  Steer clear of the drama and socialise with friends, family and work mates who are up-beat, positive and supportive of you.  You will find quickly this will have a positive impact on your outlook on life and reinforce the healthy decisions you are making.

  1. SELF TALK

As much as surrounding yourself with positive people will have a healthy impact on your life remember the most important positive person in your life is YOU! We are conditioned not to compliment ourselves.  As aussies we are always taking the piss and laughing at our faults.  Well from now on complement yourself.  If you beat a personal best on the treadmill or eat only healthy nutritious food for the entire day pat yourself on the back.  Be proud of those achievements and tell your friends. As all the people surrounding you are positive they will celebrate your achievements with you (probably take the piss a bit but mostly celebrate).

  1. Appreciate the Small Things

Always appreciate the small things.  Acknowledge your good days, accept and appreciate compliments you receive, enjoy the sunshine coming through the clouds.  Be thankful for your health and your loved ones. We take the small things for granted when they are really the most important.  Life is not about the destination it’s about the journey. Had to at least have one annoying saying in here, but its true.

Having a HEALTHY LIFESTYLE MINDSET is all about creating a life you love. So don’t compare yourself to others, respect your body and eat nutritious food, move more in your day, listen to your body and rest when you need to, be positive and surround yourself with positive peeps, and most importantly take the time to appreciate the small things x

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Small Steps. Big Impact.

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The days are shorter and the morning and evenings are unbearably cold.  Staying on track this time of year is difficult.  I’ve had many discussions with TEAM SWEAT members over the last few weeks about how hard it is to stay in routine and keep motivated.  I have to say I understand.  This time of year is brutal and I have also fallen into bad habits with nutrition and fitness. Shout out to Cadbury’s your Oreo chocolate bars are amazing. . . hang on where was I . . . yes healthy habits.

Everyone is different and you need to find what works for you.  Set goals, tell people about them, surround yourself with positive supportive friends and family then smash them out the park.  

Last week I set 3 goals – one nutrition, one fitness and one family.  I told my hubby who got on board and then we told some friends who also got on board.  To make it interesting we turned it into a challenge with the loser buying dinner . . . healthy of course.  But let’s be honest there are no losers we are all improving ourselves.

Four people working towards bettering themselves with nutrition and fitness. Supporting each other and creating healthy habits in a fun and friendly environment.  That’s what SWEAT and INSPIRE is all about. 

These small steps of deciding to make a change, setting goals and creating a supportive community will have a big impact on your health today, tomorrow and in the future. 

Challenges are not everyone’s cup of tea, so find what works for you whether it’s getting a personal trainer, committing to walking in your lunch break or cutting out sugar. 

The smallest step can have the biggest impact. So why not make July the month you set your goals to eat right, get moving and have fun.  x

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Amazing April

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On the eve of April as March draws to a close I am setting goals for the coming month. March was an ordinary month in our household filled with illness and due to this a lack of organisation.  When we deter from routine whether chosen like a fun event or the unforeseeable like falling sick our ship rocks. We lose our organisation and healthy habits.  It takes time and energy to eat well and train. You need to be organised with meal planning and meal prep and with a small child and two working parents there’s the calendar negotiating of who can train when.  But when we succeed we are happier and energised. It’s totally worth all the time and organisation it entails!

April has 30 short days but big goals can be achieved in this time!  What are your goals for Amazing April? My sister in law Ashleigh in March set a goal of running 60 kilometres in the month for charity.  She nailed it!  A friend Laura in March was inspirational and signed up and competed in a 65km fun run! What an outstanding effort. My husband competed in a gym competition which ended in March and lost 9 kilos and re-embraced training and clean eating (with the exception to footy with the boys – Shout out to Gaffy for the ticket!).

So what are your goals for April?  Lose weight? Cut out Sugar, soft drink, and/or Alcohol? Exercise every day? Drink more water? Whatever your goals are write them down and track your progress.  Be proud of what you achieve.  Involve family and friends and make it fun.  Replace bad habits with good and your more likely to continue beyond April.  Don’t let April be ordinary make it Amazing! You’ve got this x

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