Madeline Calfas gives us her top 5 tips:
When it comes to your goals, keep it real. Whether it is weight loss, or muscle gain, or just improving your health overall, you are not going to be doing yourself any favours if you have unrealistic expectations. Even Adele did her dramatic 44kg weightloss over a matter of months. Many of them. Trying to achieve the impossible will only result in defeat when you don’t achieve your goals.
Keep it varied
Doing the same thing day in, day out, will eventually result in you becoming bored and finding excuses not to do it anymore. When it comes to exercise, not only does mixing it up keep your mind interested, but also your body. Repeating the same exercises will result in you reaching a plateau. Challenge yourself. Not only will you be more interested, but you will really start to feel a sense of accomplishment as you finish each new activity. The same can be said when it comes to diet. Not only do you need to keep things varied for your tastebuds, but also to ensure you are getting a wide variety of nutrients that are essential for health.
Don’t beat yourself up over ‘failures’
Ok. so, you were doing so well right up until your bestie’s bday. Maybe you indulged in alcohol a little too much. A hangover isn’t exactly great motivation for exercising, nor is it going to help you shift those extra couple of kgs you might be carrying. But there is absolutely no point in stressing about something you can’t change. In the words of Elsa and Tay Tay, let it go and Shake it off. We’re all allowed to have a night or two off here and there. In fact, it’s actually better if you live by the 80:20 rule – 80% of the time you follow the plan, and 20% of the time you can have a bit of fun. Not only will it help keep you motivated because you’re not denying yourself all the time, but let’s face it – life is way too short to not be able to have that second piece of cake from time to time.
Tomorrow never comes
Don’t keep putting off your health plans for tomorrow. As they say, a good plan today is better than a great plan tomorrow, so instead of waiting for the right time, the right equipment, the right pair of Lululemons, pick a date and commit to it. Put a post up on Instagram and make an announcement if that’s going to help you.
No one is responsible for what you do with your body except you. Whatever success or failure you achieve rests squarely on YOUR shoulders, not anyone else’s. If you’ve had a weekend when you fell off the wagon, that was your decision. Whether you have made good or bad decisions, they were your decisions. Find something or someone to motivate you if you need that extra push. A training buddy can make the mundane suddenly not so bad. Treat yourself to a new wardrobe once you hit your goals. Find whatever it is that will push you along if that’s what gets you moving. Conversely, if you have hit your goals big time, then own it. That was your success, not the success of the trainer at the gym and his magic body transformation program. Be accountable for the good just as much as the bad, and be proud of your achievements.
Ben Lucas gives us his 5 strategies to get you to your health goals:
Make a plan
First thing is first, determine what your goal is, be it to lose weight, boost your energy, be able to run more than 5km.
Once you know what you want to achieve be specific with it. For example, do you want to lose 5kg in 5 weeks and make a plan with that in mind. Enlist help if you need it.
When making a plan, I highly advise you tailor it towards your schedule and the things you enjoy. While the first 3 weeks are especially important for building habits and therefore following your plan properly helps you form them, you also want to minimise the chance that you will give up if you cheat once.
So this is what I recommend
- Find a workout time that suits you. For example for your training, where is the best location for you? Near home? Near work? Near the childcare centre? At home? Sign up to a workout that is in an area that you can easily get to so you have no excuses.
- Choose a time that suits you. I would usually recommend the mornings as the day won’t get away from you then and if you do miss your workout you have lunchtime and the evening to make up for it
- With your diet, obviously cut out the bad foods, but if you know you are going to have alcohol, try to only drink it one day a week, limit your glasses, try to drink beverages that have lower calories.
So when you make your plan, find your pain points and make a plan around them, be it your time factor or your social life.
Don’t make it too complicated
Your plan does not need to be complicated. If you make it too complicated it will be too hard to follow.
Stick to one workout plan and one diet plan. Then when you see what is working for you, you can get more creative with it if you want to
Measure and track your progress
If your health goal is weight or performance related it is important that you track and measure your food intake and your exercise.
If you just guess what you are eating and what you are doing exercise wise, odds are that it won’t be accurate and you won’t get the exact results you wanted.
Download a free app called the Easy Diet Diary or a similar one and record the food you are eating. Try to stick to the appropriate calorie intake that you need to achieve your goal. Then get an Apple Watch/ Fitbit or something of that nature to track your exercise and your sleep. This is the best way of seeing energy in vs. energy out and by keeping an eye on this it will be easier to see where you are falling short.
If you don’t have a trainer or a nutritionist helping you the whole way through this process, I would suggest seeing one at the start to make the plan for you. In the middle incase it needs to be tweaked and at the end to see how it went. They will give you a good indication of what types of foods, calories and exercise you should be doing to achieve your goals.
Make it fun
Training to lose weight is rarely fun so to give you the best chance at sticking with it I suggest finding something you enjoy and weaving it into the plan
- Make sure you enjoy the workout/ walk track/ routine you are doing
- If you are working out at a studio or gym, get to know the community. If your workouts become a little more social than whats not to love?
- Get a friend to sign up and join you. You can even make a friendly competition around little milestones and who reaches them first
- Sign up to an event that you would like, be it a fun run, obstacle race, ocean swim. Having something to train for and a set date that you need to be ready by is a great way to stay on track with exercise
Consider enlisting a motivated friend or a coach to help you on your journey
Finally, if you are not naturally self motivated when it comes to exercise I would suggest enlisting a friend who is motivated or even a coach to help you along, especially in the first weeks when you are still trying to get into the rhythm of it.
If you have someone waiting for you and showing up for you you need to show up for them too.
Jonah Hales provides his top 5 tips:
Accountability & Support:
Whenever you are embarking on a new goal or routine, it’s important that you have the support of the people around you: they know what you want to achieve, they will motivate you along the way, and more importantly, they will hold you accountable to what you have set out to do.
This can be achieved by telling a significant other what your goal is and how you are going to get there. At 12RND, accountability is a huge part of what we do, the coaches constantly talk to members about goals and what is required to achieve them, whilst making them visible in the club so there is a level of public accountability provided.
Secondly, grab a training partner who is on a similar path to yourself and organize times to workout together so you won’t let each other down.
Pick Training that Fits your lifestyle
Adherence is by the far the most important aspect of achieving your fitness goals. It’s no good to decide you are going to walk 4 hours every morning when you only have time for a 45-minute workout. So pick a training method that fits your routine and lifestyle and stick to it.
The main reason our members love 12RND is that there are no fixed class times, so they can turn up whenever it suits them and complete their 45-minute workout. This leads to more workouts per week and therefore a shorter timeframe to see meaningful results.
Do something you enjoy
Once you know how long and how often you can train, then find a workout method that you find enjoyable. If you hate it, you won’t do it as often as needed to see results.
At 12RND we use boxing as our main ‘cardio’ method, as throwing punches at bags and trainers holding pads is much more enjoyable than counting k’s on a treadmill for most people!
The fun of learning a skill also distracts you from the effort you are putting in, and therefore you look forward to it every day which helps you get there.
Choose bang for your buck
Unfortunately, most of us don’t have lots of spare time to fit our fitness routine around all of life’s other obligations, so choosing a fitness method that can be completed in a relatively short time frame but will yield results will be the best option.
At 12RND we combine boxing with functional strength and sports-based cardio activities in a high-intensity interval circuit. The idea here is to combine a range of different stimuli that will focus on training the whole body is the most effective lean muscle building and fat burning way. In only 45 minutes you can burn over 750 calories and have worked the whole body, that’s what we call effective!
Track your progress
Finally, you need to be tracking your progress, and it is best that you track across a range of metrics depending on your goal, but could include; body weight, body composition, duration, distance, output, frequency, reps, and weight.
It’s important to know what baseline you are starting from, as this will provide motivation as your fitness and health continue to improve and help you to set both short and long-term goals.
Secondly, it is to understand when it is time to increase the effort that you are putting in to get you closer to those goals.
At 12RND we also track across a range of metrics, with the key ones being workout frequency, body composition, effort per workout through an MYZONE heart rate monitor, and output on a number of exercises. These numbers provide us with the feedback we need to ensure members are getting fitter and healthier.
Founder of The Wellness Group and co-founder of GMC Cosmedical
BA Nursing, BA Naturopathy, Adv Dip. Naturopathy, Adv. Dip Nutrition, Adv. Dip Western Herbal Medicine, A5M certified
Web: The Wellness Group
Ben Lucas is the director and co-founder of Flow Athletic a boutique fitness and yoga studio in Sydney
Web: Flow Athletic
COO of 12RND Fitness
12 Round Fitness is unlike anything you’ve ever tried before. Our high intensity group workouts are designed by professional athletes and trainers to help you reach and then smash your fitness goals. Built around functional strength, conditioning and sports-based cardio activities, 12 Round Fitness provides the ultimate ‘total body’ workout. Absolutely no excuses, with a new round starting every 3 minutes you don’t even need to book in.