6

Sep

Our top 4 tips to create a better relationship with exercise

When the alarm goes off or you knock off work what’s the first thought that crosses your mind?

There’s normally two:

– “Oh shit I have to workout now” or

– “Hell yeah I get to workout now!”

Which ever one it is for you know that it’s not going to change if you don’t change what you do.

The routine of decision making and the feeling that comes along with it in regards to a workout that you’ve planned is going to effect the workout positively or negatively. You set the tone for not only the feeling you get during each workout out but the overall outcome of you training.

Think of it like doing a presentation. How much more work are you going to put into it if you actually enjoy the subject that your working on? It’s the same principle for training and working out.

When you find something you enjoy doing the routine becomes easier and eventually the routine becomes a highlight of your day and the pressure to stay in the routine wears off. What takes it’s place is the PLEASURE of exercise and all the benefits that come with it.

As a personal trainer I take the pleasure of exercise for granted but from communicating with clients and members I’m staggered to find that so many people go to the gym, train or workout purely from a routine or chore perspective. Their mindset is “it’s what I should do” not “it’s what I want to do”.  This perspective drives a feeling of another box to tick for the day or responsibility that I have weighing me down.  These are the people I want to help see the light of connecting with exercise on a different level and changing the game.

STEPS TO MAKE THE TRANSITION

1 – Find something you ENJOY doing – Don’t get stuck on the stationary gym equipment, the body is made to move let it do its thing, the mindlessness of setting a machine for a set time and peddling away only to be snapped back awake by the cool down buzzer is doing very little for you physically and even less mentally and endorphins sitting waiting to be let loose will remain mostly dormant, which leads me to my next step.

2 – CHANGE YOUR ENVIRONMENT – You don’t have to keep doing what your doing now, if your training doesn’t challenge, inspire and interest you then change it! Don’t get caught in the rat race of exercises and scroll through social media envious of all the people that seem to love training, If you want to try a boxing class go and do it. If you want to try yoga or a pole dancing class book in and show up. It’s that easy, how will you not know what you love doing if you don’t try new things out. Don’t worry, everyone else in that class were first timers at some time too. My experience is that most people in the gym or in a class will be totally flattered if you ask for their help.

3 – CHALLENGE YOURSELF – Accomplishment is one of the most rewarding feelings you can have and in the gym environment this feeling should be celebrated and then it acts as motivation to peruse more of these accomplishments no matter how small.  If your workout doesn’t require anything from you but showing up then the rewards will soon dry up and so will the progress. Set a goal that you’ll need to work towards to achieve and it will make that sense of accomplishment easier with every session as you move closer towards your goal.

 4 – ENJOY THE JOURNEY NOT THE RESULTS – Too many times we get caught up with the results of working out, (myself included). We know what we want to look like, feel like, be like and we think once we obtain that all our problems will be solved. Once we get there we think we’ll be content. We’ll be happy. Often its not the case. Surround your self with an environment (people, places, trainers) that make you feel good and challenge you each and every session along the way.

When this occurs the training and the experience becomes the focus not the end result. Don’t get me wrong setting goals is a priceless tool we use to motivate us and keep us accountable but you have to enjoy the process just as much as the destination.

When you read through each step and you feel that these points resonate with you and your current situation don’t freak out. With the fitness industry being so diverse we are extremely lucky that there are countless opportunities for us to throw ourselves into. Some may be good, some may be bad, but you’ll eventually find one that you are excited to get out of bed for at 5.30am… Or maybe not. But you might be itching to get there straight after work.

MAKE EXERCISE A PLEASURE, NOT A CHORE!

We find that one of the main things people get out of training here at RevoPT is their sense of enjoyment. It’s because of the unique supportive and friendly environment we have created.

If you want to experience it, we’d love to see you here. Book in for your first class for free here and I look forward to meeting you soon. 🙂

Book your free class here.

5

Jul

Strategies for Improving Exercise Motivation

 

In our fitness journey which is very much like life we face many upsides and downsides. These moments can be driven by outside influences, intern changing our mental state and as a result we find ourselves putting things off or deferring them.

If this becomes a habit we could find ourselves inactive and in a cycle that becomes very hard to break.  I’ve seen this over the years coaching and training many age groups and people so I wanted to share with your some strategies to overcome these barriers and help you get on the right path with your training.

Goal Setting  

Set yourself a goal work on a timeline easiest way is then work with a plan and try to execute accordingly. Your goal can be a simple task eg be able to do fifty push ups and daily increase if your number of repetitions can aid to get you there.

Partner Training 

Find a training partner so as to work as a team within yourselves to keep each other motivated as you are less likely to not train if you feel like you are letting someone else down. With your partner you can have a forfeit system for example if one doesn’t make a training session they have to donate to charity or be a physical task that you both despise like burgers.

Event Registration 

By registering for an event e.g. a Fun Run this assists in going for the goal and unite an easy way to find a partner or a group to work in with to achieving this particular goal. Training for an event like Spartan or Tuff Mudder, Color Run as these will have specific timelines in which to work towards.

Incidental Training

Examples of a simple way to assist ourselves to keep moving could be to walk or cycle to work or alternatively if we drive or use transportation then do part of your journey walking eg get off two stops earlier on the train to travel some of the journey being a bit more active.  Take the stairs instead of the lift or even go for walks at lunchtime or walk the dog etc.

Create an Event 

Create an event around you and your friend or work colleagues eg the last Sunday of the month you go to the 1000 steps this could start with two people and then expand as you go along. Also run a mini boot camp like going to the local park and you have to set up circuits again if this becomes an annual event it will build up or just go to the park and play a game of frisbee or a soccer match

8/ 12 week Body Challenge 

An event like this can really assist in covering a lot of the ideas stated before which can be the event, partner training, goal setting utilizing a clothing item that may want to wear again at the end of the event or a brand new purchase as a reward for achieving a goal.  Make sure to measure and weigh yourself at the beginning possibly half way through and definitely at the end of this cycle as this generally will help you see the progress as you go along.

Join a Team

Join a team sport which could be just once a week as this may then inspire you to make additional changes to do more activity to support your role within the team. sports you could take up for example mixed netball, indoor soccer, trampolining ( Bounce ), touch rugby, soccer, afl.

Summary

These are a few strategies that can assist us in changing our mindset and inert assisting us to stay motivated to ultimately keep moving we only need to take very small steps to reach our long term goals if we can find ways to utilize some of these suggestions over the winter months ahead we will find it much easier to sustain over the Autumn and Summer months ahead.

29

May

The big picture can wait. Do today!

Sometimes it’s easy to be focused on what you have to do to achieve success and conquer your end goal. It’s what gets you excited every morning and springing out of bed to attack the day.

Other times it’s hard work…

So what should we do at times like this?

Some people find the end goal is enough of a motivator to get them up and moving and into the gym on these colder mornings or on the darker nights. For others it starts to break them down.

I have found that the best way to focus on reaching your goals if you’re not the type of person that can just turn up everyday, day in, day out, is to switch your focus.

Start to focus on task mastery rather than purely on your end goal.

Do you find it super satisfying when you get to the end of the week or end of the day even, and you have ticked the ALL of boxes on your to do list? If so then this is for you.

All we need to do is turn your end goal into a series of daily tasks.

Turn the completion of these tasks into one successful week and we are well on our way.

Turn one week into two, two weeks into four and you are on your way on the journey to accomplish your goal.

Say your goal is to run 10k’s in a respectable time of 50 minutes. What do you need to do to achieve that? What are the steps. How many times per week will you need to train to achieve that.

Break that down. Then have the individual tasks on a daily basis become your new goal. Completion of each of these individual tasks throughout the week become your focus.

If you don’t know how to break it down reach out. It’s what I do day in and day out with people and I’d love to help!

If the bigger picture scares you but you are the type of person who loves becoming proficient in something this is the ideal way to do that.

Stay the course and even when things go wrong. Mastery of your daily and weekly tasks can change when you need re-plot the course slightly.

If the course now has to include say rehab work to recovery from an injury or needs to include more speed work to ensure you hit your 50min goal for your 10k run then that can become part of the new bigger picture.

Break the big bits down into little bits, no matter the goal and you will find yourself a lot more focused, centred and able to front up when things are getting tough.

The big picture can wait. Do today.

– Luke

22

May

Do it.

Today I wanted to focus on this as a topic.

It’s been constantly popping up for me since my post last Monday.

As I am writing this I am listening to today’s episode of our podcast and once again it’s popping up (you can catch it here if you don’t subscribe).

So what it is? When it all boils down to it there is only one choice at the end of the day if you want to achieve anything.

 There is no I’ll start again Monday. There is no I’ll get to that eventually.

 There is point when you need to just do it.

 When is that point going to be for you?

 Make it today.

17

May

Why I Choose RevoPT Episode 5

Sam is one of the hardest working members of our community here at Revolution Personal Training.

He juggles a busy work and home life and still makes his health a priority.

Working through a few Rugby related injuries hasn’t slowed him down and we have been able to effectively get him back up to a solid level of fitness quickly.

Thank you for all of the hard work you put in here at #RevoPT. You’re a great role model to others.

If you’d like to join Sam training in one of our small group training classes just reach out as we’d love to have you on board.
#DadStrong

15

May

How do you know unless you know?

How do you know you’re making progress? How do you know you’re headed in the right direction? How do you know you’re on track?

Your phone starts ringing. It’s an emergency phone call.

You have to be in Sydney by midnight. Tonight!

You have to drive as you’re taking an emergency delivery to a family member.

Can you make it happen?

Of course you can… With time to spare!

You know your destination. You know your timeframe. You know the way (or at least you know that google maps does). You’ll make it there by dinner time…

So why should any other demanding task or achievement in your life be any different?

You can and should approach your fitness journey in the exact same way.

First, what is your goal?

Now this is an important point. What is your goal. Not what is your end point, but what is your next marker?

You’re not going to drive to Sydney and suddenly decide you’re going to stay after you make your delivery. Think of your fitness journey in the same way.

If you’re goal is to lose 5 kilos or increase your squat to 150kgs know that this isn’t a full stop. Otherwise your hard work will be undone pretty easily. Know that once you reach that goal, or preferably before you reach your goal you need to set the next marker that you need to achieve otherwise progress can stall pretty quickly. We all know the stories of people who have dropped the weight or ran the marathon to only bottom out pretty quickly afterwards.

Give you self a chance to enjoy the spoils of each little victory but refocus quickly. After all before you leave on the trip to Sydney you know that you’ve gotta get your arse back to Melbourne at some point don’t you? Or at lease you’d better. You can only tolerate Sydney coffee for a maximum two days running.

Know that your goal posts can be fluid as well. Swinging by Newcastle for a night shouldn’t be out of the question right?

If your goal is to lose 5 kilos and part of the way there you feel like it is not enough, raise the bar. Alternatively if you find that as the 5 kilos of body fat is starting to melt off you feel like you’re becoming too lean and feel like you need to increase your muscle mass start to shift your focus.

The import thing is that you have markers to measure your performance.

On your drive to Sydney you have a heap of distinct and very measurable markers:How far have you come?How far have you got to go?How much fuel have you got?How much will you need?How fast are you travelling?Is it fast enough for you to meet your objective?Is it too fast and you’re risking getting a ticket?

The point is that it is very easy for you to take a glance and your cars dashboard and the clock and know exactly where everything sits.

Any fitness goal (or life goal for that matter) should be the same.

Break down the big picture into manageable chunks. Know what you need to achieve along the way and by when. Know how much time and energy and work it is going to take. Decide if the work is worth it for you. Do you really want it?

If you don’t know how to formulate this sort of plan get the advice of someone that can help. Find someone that can break down each of the steps for you. Someone that can set the timeframe and workout the markers for you and guide you every step of the way.

Then, when you’re ready to go, get behind the wheel and drive that sucker hard. After all no one else can drive your life but you!

If you need a hand, reach out. I’m happy to help and there’s nothing more I love than seeing people achieve great things. 🙂

– Luke