 7 fitness tips for the next 7 days. If you are struggling to set some motivating fitness goals or just feel overwhelmed with all the information out there, here are seven small fitness goals you could tackle this week. 1. Start Monday with a workout of any kind. It can be short, long, easy, tough, strength based or cardio based. Just do something to start the week off with something healthy for your body and build momentum for the week. 2. Know what you are going to eat on your busiest days. Look ahead. Which days have the longest meetings? Don't get stuck with less healthy options as your only option when you have just finished a four-hour meeting. Plan ahead. Have a healthy option available especially for those times where you know you'll be hungry. This is underestimated by so many people trying to eat healthy or lose weight. They don't give themselves a fair chance. There is no thought to the day ahead and what they are going to eat and when. Doing this will eliminate most of your unhealthier choices. 3. Add 2-10% weight to the bar. Your body won't change unless you ask it to change. You must be aiming to get a little bit stronger each week. Whether this is one more repetition of a specific set of a specific exercise or adding more weight to the bar, its' important to keep challenging your body. This is how you build strength and fitness and even body shape over time. 4. Get 7-8 hours rest per night. Let's face it, not all of us get a peaceful 8 hours of sleep per night. That's why I am more a fan of 7-8 hours bed rest. Aim to get to bed at a similar time and create a wind down sleep ritual that works for you. Rest and recovery are just as important as sweaty gruelling workouts. Rest gives our muscles a chance to rebuild and come back stronger. And it’s a good discipline for our brains not to become obsessive about working out. 5. Measure and track at least one element of your fitness. Pick something to measure and track. It could be:
You name it. You pick it. But track it. See the improvements over time to build motivation that your plan is working. 6. Replace one takeaway meal with a home cooked meal. In a 2014 study by the John Hopkins Bloomberg school of Public health, the researchers found that people who cook more at home are healthier and save money. Research also shows that people who work 35 hours or more tend to cook less. However, those in general who cook 5 or more times at home per week ate healthier meals. They consumed less sugar, fewer carbs and less fat than those who didn't cook as much. Cooking at home, even if it's not "perfectly healthy food", is almost always going to be good news for your health. 7. Do things briskly. Vaccuming at home? Do it quicker. Morning walk? Walk briskly. Gym cardio session? Up the intensity. Work up a good sweat with some cardio. All of these fitness tips are achievable for you. Which one are you going to try? What would you add? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:
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 Struggling to build new healthy habits? Here’s a simple 4-step process to make any new healthy habit stick. 1. Decide on a goal that you’d like to achieve for your health. 2. Choose a simple action that will get you towards your goal which you can do on a daily basis. 3. Plan when and where you’ll do your chosen action. Be consistent. Choose a time and place that you encounter every day of the week. 4. Every time you encounter that time and place, do the action. For example:
You can also keep a simple daily tick sheet or note on your phone to keep track of the habit. You can rate how automatic it feels at the end of each week. The context in which you choose to do the habit is very important. That’s why it has to be a similar place and time. This will help to rewire the neurons in your brain to associate that cue (lunchtime) with eating more fruit. A cue or prompt within an existing daily routine (lunch) provides a great starting point. Consistent behaviours are key to building new habits. If you do the habit, give yourself a pat on the back. When it is a simple task, the habit will become automatic in a quicker timeframe. In summary. 1. Choose the health goal. 2. Pick one simple action to get started. 3. Plan when and where you’ll do your action. 4. Do the action at that time and place as often as possible. Do you have a healthy habit you want to build? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: The Secret Weight Loss Weapon You Have Access To But Don't Use
Today I want to talk about a simple nutrition habit that you can implement straight away to minimize bloating, improve digestion and increase your chances of losing weight and keeping it off. I call it a nutrition superpower. In fact, this superpower has major benefits for weight loss, digestion, and overall appetite management, and best of all, it doesn’t take tonnes of energy to do. You can fit it in with your current schedule and you’ll be happy when you master this habit. Enjoy the episode here. My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness In this episode, I chat quickly about the specific and most frequently mentioned strategies used by participants who have been successful at maintaining weight loss.
This is based on a long-term project monitoring thousands of people who have successfully lost weight and kept it off for at least 2 years. There are some good findings in this project and the tips are not hard to follow. Enjoy the episode here My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness Do These Four Habits With Your Weights For The Next Six Months And You'll Be Unrecognisable2/13/2023  Do these 4 habits with your weights for the next 6 months and you’ll be unrecognizable. 1. Pick a program and stick with it for at least 4-6 weeks. To get stronger or build muscle it’s imperative to give your body time to adapt. Weekly workout changes won’t help with this. 2. Track what you’re lifting week to week. Tracking your weights gives you confidence and improves motivation as you aim to add a little weight to the bar or machine each week. This ensures you are actually resting between sets and using the appropriate weight to get stronger. 3. Aim to add 2-10% to the weight lifted in each exercise each week. Some exercises will progress very quickly, others will improve slowly. By constantly adding 2-10% you’ll get stronger by asking the body to change and this is a good range to add. If you cannot add weight because the jump is too much you can either pause in the middle of the repetition, lift more reps or perform more sets with the same weight. If you add too much weight too soon you’ll compromise on technique and most likely shorten the range of motion. Just look at the bench press station every Monday. 4. Include mostly multi-joint exercises in your program. This encourages the use of more muscles and increases overall strength. Think squats, pulls, rows, pushes, lunges, etc. Summary: 1. Pick a program and stick with it for 4-6 weeks before changing. 2. Track what you're lifting. 3. Add 2-10% to the weight for each exercise each week. 4. Use mostly multi-joint exercises. What would you add? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: If you want to lose 5-10kg+ this year, this is the podcast for you. In this podcast episode, I give 23 actionable tips and ideas to achieve your weight loss goal this year. The tips cover Goal setting, habits, psychology, training and nutrition. I am sure you will get a lot out of this episode. Enjoy. Click here to listen to the episode My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness Don't Ban Alcohol In January - And other unconventional New Years fitness resolutions
I know there are a million podcasts about New Year's fitness resolutions at the minute but I am going to approach it in a slightly more unconventional way. If you are tired of a too-strict diet and exercise regime, and tips that fail before February even starts, try these slightly less popular but more effective resolutions to help you get fit and improve your health in 2023. Listen to the episode here: My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness |
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