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Mondays are for Fresh Starts

Happy Monday! I’ve had lots of chats lately with people having trouble improving their lifestyle and making healthier choices. It’s a hurdle we have all faced at one point or another (except for fitness professionals of course πŸ˜‰…kidding, even me) and how we handle it makes all the difference. 

If you realized you weren’t treating your body well, what would you do?

We are faced with a choice to acknowledge where we can improve and ignore it, or we can commit to improving it. I know it sounds simple but acknowledging we aren’t as healthy as we should be makes a big difference.

Acknowledging it also makes what we need to do a little more clear in your mind. Tell yourself what you need to do. Whether it is modifying your diet, strengthening your core for that old back injury or improving your cardio so you can do more of what you love, you have some ideas on what steps you can take. While you’re at it, check in and make sure you’re doing it for the right reasons.

Set a goal! Everyone’s body is different, but set a 3 or 6 month goal, and a 12 month goal. Be really clear about what you want to achieve in 12 months (or whatever your preference, I use 6 months), and work your way down to the present setting smaller and smaller goals. Use these like stepping stones or prerequisites for the main goal.

Start small. You don’t need to change everything at once, book a marathon or live at the gym. Accepting the ‘balls to the walls’ approach is great for some, but isn’t sustainable for most. Pick an easy and a hard improvement and focus on those. This could be eating out less,  drinking more water, adding 2000 extra steps each day or hitting the gym at least 3 times this week. Pick anything you know will get you to your goal that isn’t overwhelming or unattainable.

Set weekly intentions. What will you do this week to get you to your goals? What do you need to accomplish this? How will you prioritise your time? Is this in your best interest or the others involved? Who will you show up as this week? Be clear in what your stepping stones are and manifest possibility.

Seek support. Having a hard time doing it on your own, you DON’T have to be alone in your goals. Tell a friend or family member what you would like to do and ask them to smack that doughnut out of your hand or remind you to drink more water. You can also seek the support of a personal trainer (that’s what we’re here for) or a nutritionist for guidance and accountability. Whether you need me once a week, once a month or for a friendly daily reminder, I am committed to helping you reach your goals.

Believe you can do it. Super cheesy I know πŸ˜‚ but it’s true. Be kind to yourself and trust yourself to make the right choices. 

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Simple travel circuit

It’s summer…campgrounds are open, kids are out of school and we all take advantage of the warm sun and travel destinations. Getting wrapped up in the fun is easy and sometimes we put our fitness on the backburner. I don’t know about you but I typically love indulging a little extra on the road and a lot of times I skip workoutsπŸ™ˆ I know, I know…it happens though 😊

Problem solved, sub fresh veg for fries and take a quick twenty for yourself to do this easy hotel workout (or if you’re me…campground workout). 

You have a couple options for organizing these exercises…I usually pick a number and do each exercise, that many times 😊 alternately you can do these as a circuit (30 second, 45 second or 60 second intervals). 
Workout

                                           Warm up (jumping jacks, jog/run on the spot)
                                                                   

                                                                        Push-ups 

                                                                  Walking lunges

                                                                           Plank

                                                                    Jump squats

                                                    Plank (alternating arm raise)

                                                                 Glute kickback 

                                                                        Enjoy!!