One of the best quotes I’ve ever heard about fitness and transformation is this: “Your body cannot change unless you ask it to.” Most of you are not tracking your exercise so you’re going to the gym for months on end without knowing what you lifted in your previous workouts. As a result, you’ll probably train how you feel on the day which can range from the sloth to the energizer bunny depending on your motivation. This is not ideal. If you want to get leaner, fitter, stronger, or perform better you should be challenging yourself in some small way no matter what your level of fitness is. So, from this week onwards, try the following. 1️⃣ Take note of what you did in your workout. It could be as simple as a note on your phone saying what exercises you did and how many sets and reps you did with a weight. 2️⃣ The next time you repeat that workout ask yourself how you can improve on any aspect of that workout no matter how small. Could you lift one more kilogram? Could you do one ore repetition with last weeks weight? 3️⃣ These small incremental changes will hopefully produce enough of a stimulus to the body that it will start regrowing and adapting and changing. For example, if you lift heavier weight you’ll put stress on the muscles which pull on the bones and force them to remodel for future training stresses. If you run a little faster you’ll improve the ability of your body to deliver oxygen to your muscles and increase fitness and aerobic power. Try to improve slightly each week and before you know it you’ll achieve amazing results with your fitness. Will you try this? This week I will show you some simple tips to progress in the gym safely to get stronger, fitter, healthier and more confident at the gym. 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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Managing expectations is key when approaching weight loss or changing your body shape. Many of you expect huge drops in weight every week because you’ve been conditioned by celebrity weight loss shows like the Biggest Loser. In reality, progress is a lot slower. Frustratingly so. But that’s how it is. Learn to celebrate any progress, no matter how small. Have you ever noticed how high performing athletes rejoice after shaving milliseconds off their personal best time? World records are beaten by hundredths of seconds or mere inches, and it can take years to achieve that. Don't get frustrated if you don't see immediate results, just trust the process. The worst thing you can do is give up because you think you "deserve" to lose more weight on a weekly basis or increase your strength by large numbers every workout. 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: How To: Progress Weights. One of my favourite fitness quotes is: "Your body cannot change unless you ask it to." You need to provide enough stimulus to make things change. Too many of you go to the gym and lift the same weights or run at the same speed every week. Here's a simple method to progress your weights each week to get stronger, fitter and more confident in the gym. 1. Every weights exercise has a target number of reps and sets like the one below: Dumbbell Biceps Curl: 3 Sets of 10-12 Reps. 2. The goal here is to achieve the higher end of the range with the selected weight. 3. You are ready to increase your weight when:
This could take a few workouts depending on the exercise. Do you have any questions about this? Tomorrow I will show you how to personally train yourself to ensure you are making safe, consistent progress in the gym or at home. 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: This is not how your diet should make you feel. Eating is something we need to do every day. It's not a once or twice-per-week phenomenon. For people trying to lose weight or adopt a healthier diet, this 'everyday' thing can be a real problem. Especially since we are surrounded by misinformation and pleasurable, convenient foods on every corner. Temptation is everywhere. If you are on a diet now or you're thinking about trying one, one of the most important things you can do is monitor how you feel about that diet. Does it fill you with dread that you'll miss your favourite foods? Are your favourite foods 'banned' from the diet? Will the diet affect your social life? Will you experience FOMO by eliminating certain foods? These are important questions to ask. Why? Because the number one factor for succeeding on a diet or eating plan is "Adherence". Our ability to stick to it. I, for one, really enjoy my food. I am not a 'Clean eater', a 'Faster', a 'Paleo Pete'. And I am not knocking those approaches. I look forward to my meals. I won't eat anything I dislike, even if it promised a 6-pack of abs. Healthy food can be enjoyable. You can have wine or treats and still live a healthy life. As I mentioned at the start, eating is something we do every day. Why not enjoy it? 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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