Fitness-plan

How To Jumpstart Your Exercise Goals In 2015

Are you too busy/sore/tired/cold/hot/hungry to go to gym, or have you just got a massive touch of the can’t-be-f***ed about you? Read on, sister, for you and I are going to get a lesson in how to set and achieve realistic exercise goals for 2015.

After all, it’s the start of another exciting, new year, and we should all be sweating it out at gym in our spare time, blah blah, instead of snacking on Doritos, guzzling red wine and watching old episodes of Sex and the City.

RELATED: How To Stay Motivated And Reach Your Goals

Sound familiar? If you’re anything like me, I can sometimes self-sabotage and find every poor excuse under the sun not to exercise. “I’m too tired, I’ll do it tomorrow,” I hear myself say. Slap!

So, how do we stop making bad excuses and “harden the f*** up” (a PT favourite phrase) in 2015? Fitness queen Michelle Bridges has oft been quoted as saying there is never a good excuse to not exercise, especially the well-worn “I’m too busy” one. Bugger.

Instead, the Biggest Loser star says accountability and commitment are key, as is a broad, varied and interesting training regime, in order to achieve our exercise, weight loss and fitness goals for 2015.

exercise goals, goal setting, exercise plan

But what do sports psychologists say? How does a busy working woman and/or mother find time to achieve her exercise goals, in between juggling family, work and personal commitments, without going insane?!

fitness inspiration

Here’s some fast, no-bull ways to combat exercise excuses from a top psych:

  • Choose goals that you really care about so that you are strongly motivated to achieve them.
  • Make your goals realistic. That is, don’t set your goals so high that you will not be able to achieve them.
  • Don’t overload yourself with too many goals, choose just a few that really matter to you.
  • Make the goals positive and specific. If you want to lose 8kg, make your goal: “I will lose 2kg per month for the next 4 months.”
  • Break big goals down into smaller ones, as above. So, set a long-term goal, but break it up into smaller short-term goals. This also enables you to celebrate your success along the way, such as at the end of each month, for example, rather than having to wait four months.
  • If you have a setback and don’t achieve a short-term goal, don’t give up. Try to work out why you didn’t succeed and do something different next time.
  • Praise yourself and give yourself a reward for achieving each goal. Allow yourself to feel really good about goals that are achieved.

exercise goals, goal setting, exercise plan

What do you think? How do you motivate yourself to exercise?

Images via www.pixabay.com.

January 19, 2015

Fat-Busting Fitness Myths

Getting the most out of your exercise routine is important so it’s time to separate the facts from the fiction so founder of The Right Balance, Kathleen Alleaume, leads us in the right direction

Fat fallacy 1: Doing sit-ups will help burn belly fat

Fact: Unfortunately, spot reduction doesn’t work. In order to lose weight around your waist, you need to lose it over your entire body. This means including aerobic activities such as walking, running, cycling or swimming for 30 to 60 minutes each day if possible. Strength exercises, including sit-ups, push-ups and squats, will help tone the muscles and increase calorie output so these are also a good addition to your routine!

Fat fallacy 2: Doing exercise on an empty stomach burns more fat 

Fact: Without food your body has to use it’s own energy source to power your workout. So yes this means you burn some fat BUT it also starts to breakdown muscle tissue to use as fuel. Less muscle can decrease your metabolism, which is not what we want! Having a small meal before exercise will let you exercise longer and harder, meaning you burn more fat and energy overall. However, morning exercisers may not feel the urge to eat first thing, so I recommend including low GI carbs at dinner time (eg. pasta, noodles, rice) the night before to give enough energy to see you through your morning workout.

Fat fallacy 3: Low-intensity exercise is best for fat burning

Fact: During low intensity exercise, you burn a higher per cent of fat BUT expend less total energy compared to higher intensity workouts. This means you will have to exercise for a much longer period of time to get the same end result. If time is of the essence, high intensity interval training can be a great alternative. Many studies have found this type of training reduces risk factors associated with chronic disease, such as decreasing abdominal fat and LDL (or bad) cholesterol.

July 2, 2014