I think goals are very important. One of the first things I ask prospective clients is what is that they want to achieve.

Goals can be broken down into more specific, manageable and smaller goals, that can help motivate and lead us into new habits over time and eventually success!

HERE’S FIVE GOALS!!

Try to make increasing your activity levels an important part of your routine.

Spending an hour exercising when you may be sitting down the rest of the day won’t be optimal! Try to keep it a top priority and look to self assess how active you are throughout the day.

Self assess and monitor what it is that’s getting in the way.

These seem to be the most popular barriers when it comes to keeping on track and by no means the only ones:

Time – What time can you give to being active throughout the day? Could you focus on introducing any of these examples:

  • Walking to work, the shops, school etc
  • Parking the car further away from your destination and walking the remaining.
  • Taking the stairs instead of the lift.
  • Breaking your sitting time at work eg stand when talking on the phone, take regular breaks from sitting such as a simple timer or alert to take a walk around the office.

You can find the time!

Food choices – Deep down you will already know what’s contributing and getting in the way. Be honest with yourself and start to make different choices. You don’t need to stop eating the foods you enjoy, you can just refresh your current choices. Equally be honest with me as your potential coach, I’m not here to judge, I help you look at what it is that triggers these choices and how best you could manage them. Is it stress related, a habit, an emotional or environmental factor?

Seek support from those who can help you.

Friends and family that will be positive and maybe even join you on your journey but equally don’t be afraid to go it alone.

Try and stay away from Negativity.

The people who maybe don’t understand, or the environments you frequent that can harm your progress.

Keep going!

With all the will in the world you will possibly make mistakes, events will come up where even with the best intentions you may find it a struggle. I help you to see them not as mistakes just lessons that you can learn from.

Be Patient!

Possibly one of the hardest goals to follow through. If you can be patient and realise that it takes time to adjust to anything new and implement the above then you’ll be on the road to having a much more enjoyable journey!

I focus on helping women to achieve their goals and enjoy the process. A lifestyle change that can be sustained and maintained!

Message me if you’d like some help.

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Training must progress or your body has no reason to adapt.

If you are trying to get fit, seek general health and fitness, want to lose weight and fat or have an event to compete in. Whether you’re a beginner, intermediate or advanced, training must progress.

  • Frequency – How many times a week
  • Intensity – How hard the sessions are
  • Time – How much time spent
  • Type – What type of activity

Beginner

It’s important to start slowly and build up gradually. In the early stages this not only avoids the potential for excessive stress on the body which can result in injury but it also helps you stick with it.

As your fitness improves usually in the first 8-12 weeks, you are becoming more flexible, technique is improving along with your balance. (Training may extend beyond this as a beginner if you are extremely unfit).

The type of activity you pursue is not as important as the frequency, intensity and time spent. It’s best to find something you enjoy to do and can do consistently.
3 days of 20-30 mins is sufficient each week to start with. An aerobic activity that’s moderate but challenging and includes on at least 2 of the days some resistance training.

Intermediate

The recommended amount for general health and fitness is 150 mins of moderate exercise or 75 mins of vigorous, a combination of both which includes 2 days of resistance/strength training each week.

Again like a beginner it’s best to find something you enjoy and can fit into your Week, you can look closer at the types of exercises best suited to your increase in frequency, intensity and time.

Adherence and consistency will be a major factor in your quest for general health and fitness and you may find yourself going back and forth from beginner to intermediate now and then (in this instance you will already have a better understanding and can progress again from beginner to more moderate activity levels in less time).

It’s more than likely to stay consistent if it’s something you enjoy and can fit in to your life.

This can also be a time when you may feel like you’d like to challenge yourself and increase your activity levels to a more advanced training schedule.

Advanced.

This type of training requires a considerable but gradual and progressive increase in frequency, intensity and time. Varying hugely in the type of activities undertaken and depending greatly on the goal you have such as an event to train for, a competition or aesthetic aspirations.

In Summary

If you are looking to progress or even just maintain your fitness levels, it still needs to be progressive, monitored and adapted when necessary.

I’m sure you’d all agree that it goes without saying that how you fuel your body will also have a huge impact on how your body responds to any attempts of adaption especially if you are seeking a more healthy weight or desire something else.

If you think you need any guidance, I’m here to help.

 

 

If you’re not seeing results, it’s time to reassess and not give up!

Here’s some reasons why you might not be seeing the results you’d hope’d for.

1. You could have reduced spontaneous activity your NEAT (you moved less after exercising).

2. You subconsciously ate more to compensate for the extra activity (this happens).

3. You’re trying too hard – if you’ve combined extra activity with a diet that’s restricting your calorie intake severely your metabolism will slow down causing your body to use muscle for energy. The lower your muscle mass the slower your metabolism.

4. You’re not fuelling the body. You need to fuel the body appropriately with fat, carbs and protein. A well balanced diet and portion control will provide you with this.

5. You’re rewarding yourself consciously or subconsciously with food or rest after a hard and challenging session. (this happens a lot, see note 2 and 3).

6. You could have fallen into the all or nothing scenario. Setting yourself up to do too much and having high expectations.

Firstly consider how you’re assessing your results, do you have a plan, do you have small achievable goals that you can monitor, how are you monitoring them.

Don’t give up, reassess your goals. Be aware of your activity levels and nutrition. Make small changes if needed. Give it time, it might take longer than you think. The extremity of anything will always determine the outcome.

Be patient! You will get there! 💕👍