Month: July 2017

Goal Setting

I read a quote recently attributed to Ashley Horner (Fitness model & mum of three), apologies if mis-attributed; “A well-built physique is a status symbol. It reflects the hard work you’ve put in … You can’t steal it, you can’t borrow it and cannot hold on to it without constant work.” I might not use […]

Are You Ready To Change?

Well are you? I’m going to talk about readiness to change, within a personal training context. But really this could apply to any area of your life and work. What is “Readiness to Change” Whether your goal is to lose weight, gain muscle or improve your health and well being results require action. Action requires […]

Goal Setting

I read a quote recently attributed to Ashley Horner (Fitness model & mum of three), apologies if mis-attributed;

“A well-built physique is a status symbol. It reflects the hard work you’ve put in … You can’t steal it, you can’t borrow it and cannot hold on to it without constant work.”

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I might not use the phrasing , status symbol, but I agree with the sentiment in this quote. With everything in modern society being about instant gratification, the cutting truth of this quote cannot be denied.

I know those with the appropriate funding behind them may scream liposuction and many other forms of body augmentation to achieve instant results. However, there is a certain physiological element to putting in hard work to consistently hold and develop your body, yourself.

One key thing that is important to achieving your own results is having a goal.

Goal Setting

The successful achievement of any weight reduction or body transformation is having a clearly defined goal. Underpinning these goals should be a series of behaviours that are addressed (these may be deep seated) and require constant attention to retrain you toward your goal. You may also want to read my other blog post “Are you ready?”.

Goals should always be SMART;

S = Specific, not just to lose weight > Lose 15lbs predominantly of bodyfat

M = Measurable > Specifically weight in this case

A = Attainable > 1-2 lbs per week is reasonable, safe and not fad/binge dieting

R = Realistic > Maintaining weight may be an initial realistic goal, while behaviours are addressed

T = Timebound > If you had to lose 15lbs to catch a plane to save your life in 10 weeks, you’d focus!

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Top tips takeaway – Goal Setting for weight loss

If weight loss is one of your goals, use the above criteria to set out your goals and have a think about these top tips;

1) Identify your calorie number and work to hit it each day.

2) Exercise a minimum of three times per week for 60 minutes.

3) Drink a minimum of 2 litres of water per day.

4) Sleep – get your 8 hours.

5) Eat breakfast – you can do it.

Get in touch if you need help with setting or achieving your health & fitness goals.

 

 

StrengthRocks and so do you!

Trainer Al

Are You Ready To Change?

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Well are you?

I’m going to talk about readiness to change, within a personal training context. But really this could apply to any area of your life and work.

What is “Readiness to Change”

Whether your goal is to lose weight, gain muscle or improve your health and well being results require action. Action requires the mental will to act and can be identified and explained in stages. Whatever aspect of your life, can you identify with one of these stages? (apologies for my simplistic analogy);

  1. Pre-Contemplation – What Belly?
  2. Contemplation – Ok, that Belly – but I’m not ready to do anything about it!
  3. Preparation – Ok, well maybe I should find a fitness provider and look at my eating habits …
  4. Action – I’m on it – the weight is falling off and I feel empowered and successful
  5. Maintenance – I’ve earned my abs but I need to keep it up to hold onto them
  6. Relapse – What Belly!

It is a light-hearted analogy but with a huge amount of demanding challenges in our lives staying in stages 4 & 5 takes perseverance and grit. Its especially hard if you’ve been distracted from your goals for a while.

It is also important to understand that you could be at different stages of the cycle with regards to your eating, exercise, sleep, or hydration at anyone time!

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Takeaway

  1. Be gentle with yourself
  2. Just acknowledging where you are in the cycle will ease you into taking action to change
  3. Divide and conquer – pick one goal at a time, exercise for example
  4. Ask for help – BootCamps and Personal Trainers are here to help
  5. Ask yourself – “Am I Ready!?”

If you want more information on how StrengthRocks can help you then drop us an email.

Best of luck – StrengthRocks and so do you.