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INVEST IN YOUR HEALTH

The most common reason I hear for why someone can’t start training is that they can’t afford it, and I understand that sometimes that is the case but more often than not they aren’t ready to make a change or they don’t see the value in exercise at the time.

 

You don’t need to have a gym membership or train with a personal trainer to exercise. You don’t even need to leave the house.

So regardless of whether you can afford it or not; we all need to look after our health and wellbeing as we age.

 

Not everyone wants to exercise, laying around doing nothing is far easier than a 60 min training session (I get it).

But the benefits of exercise are huge and they spill out into every area of our lives and go above and beyond just losing weight.

 

Find the value in investing in your health and fitness – not just on material things.

 

How much do you spend to look after yourself?

 

We spend thousands each year on things that make our lives more fun, make us more fashionable, we always have money to go shopping and to restaurants

BUT

turn our nose up at the price of a training membership, or the cost of switching to a healthier diet.

Which I might add will provide your life with more quality years to enjoy the things we love.

 

Our priorities are mixed up and our own health is sometimes at the bottom of the list until you get sick or get some results back from the doctor.

 

I am not saying you can’t enjoy life and have nice things; but if it comes at the expense of your health was it a wise investment??

 

Those things can be replaced, but your body can’t.

 

Maybe look at your spend each month and see how you can cut back in some areas so you have more to invest in a great coach who can help you become healthier and fitter.

 

Having your health is more rewarding and will do more for the quality of your life than any material thing you can buy.

Without your health, you won’t enjoy it as much or not at all.

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LOSING WEIGHT WHILE RAISING A FAMILY

Losing weight can be hard enough on it’s own, but with a family around you that aren’t willing to follow you on your journey it can be frustrating and they may aid in sabotaging your efforts.
However all is not lost and there are things you can do to help you succeed in sticking to your healthy eating even if your family aren’t behind you yet.

 

GET THE KIDS INVOLVED IN COOKING
This can go along way in showing them what is in their food and if they are involved in the cooking process they might be more likely to eat it.

 

KEEP FAMILY MEALS SACRED
Eating together as a family is important.
Life is so busy we never get to sit down together and communicate.
If your trying to lose weight then adjust your eating throughout the day so you can enjoy the meal together.
You don’t have to indulge in loads of pasta or chips, you can still eat healthy options even if your partner wants to have a carb feast.

 

KEEP THE JUNK FOOD SEPARATE
You may not be able to eliminate all the junk food from the house but by keeping it separate and out of sight it will help you stay on track – out of sight out of mind.

 

LEAD BY EXAMPLE
Like anything actions speak louder than words.
If your partner is unwilling to go healthy then just leave it at that and go about your new regime of eating.
When they are ready they will start to make healthy changes. Once they see how much you are changing and benefiting from the choices you make they may see the light and make some of their own.

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BENEFITS OF DECLUTTERING FOR HEALTH AND WELLBEING

BENEFITS OF DECLUTTERING FOR HEALTH

 

I am sure we are all guilty of keeping and storing stuff that we just don’t need. Over time things just pile up and you wake up one day stressed out at your lack of organization over the years and you realise you have far too much stuff that your hanging on to.

Living in a cluttered house or workspace can actually hold you back from getting things done and from moving forward from the past.

While it’s not an easy thing to do, breaking each room down and going through it one by one over time will make it easier. It can also have quite a few health benefits for you and your family.

 

IT GIVES YOU ENERGY
The overflow from making quick decisions as to what you keep or get rid of changes your mindset and gives you small wins. This in turn will give you more energy to get other things done that need doing.

 

YOU WILL BE ABLE TO CONCENTRATE MORE
This is especially true for your workspace, excess clutter can “have a negative impact of your ability to focus and process information.” – according to Mikael Cho. Neuroscientists at Princeton found being surrounded by clutter results in decreased performance and increased stress as all these items compete for your attention. Thus removing the clutter and tidying up your desk or home can help you to concentrate more. You need to find a system that works for you, that you can maintain that allows you to be creative and concentrate more.

 

IT CAN IMPROVE YOUR SLEEP
The chaos around you can impact sleep quality and quantity. Going to bed stressed out by the mess in your bedroom can make it harder to unwind and get restful and restorative sleep. Aim to get rid of anything that can impact on this such as clothes that need to be put away, computers and even phones.

 

IT REDUCES ANXIETY
Creating order in our lives can relieve anxiety. Being able to organise and declutter your workspace or home can calm you down and make you feel more organized. Too much chaos can cause you to become overwhelmed and irritable.

The same can be said for decluttering your thoughts when it comes to daily tasks. Keeping a to do list and prioritizing it in order of importance and urgency can help reduce feelings of being overwhelmed by how much you have to do.

 

YOU WILL LET GO OF THE PAST
Sometimes we need to just let go of the past and move forward. Some of the stuff we hang onto can send you into a shame spiral, hanging on to old stuff can make it harder to let go, even if you think you are over it. Get rid of things that bring back bad memories and aim to stop living in the past so that you can walk into a better future. Get rid of the old to make way for the new.

 

YOU WILL SEE YOURSELF AS MORE COMPETENT
In your ability to decide what things you need to keep and what you need to get rid of. It utilises your decision making and problem solving skills according to psychology today.

 

YOU WILL FOCUS MORE CLEARLY ON YOUR GOALS
Sometimes we hang onto things that remind us of our failures, which end up bringing us down instead of motivating us.
The exercise bike you bought to lose weight, the old size 8 clothes you hang onto in the hope that you will lose the weight to fit into them again.
Now for some having a goal to fit into a dress might be a motivator if you’re actually exercising and moving towards it.

However if you are doing nothing but staring at your old clothes, not exercising and eating junk then you will be seriously upset at yourself for not following through.
Get rid of all the clothes you don’t wear, all the ones you don’t fit in and and rid yourself of the emotional baggage.
Set new goals, find a great coach and start again.
This will boost your mood and give you freedom from the past promises you made so you can make new ones and achieve them.

 

IT CAN REDUCE RELATIONSHIP AND FAMILY TENSION
Having clutter in your house that disrupts day to day life can cause stress and family tension.
Having a level of order and less stuff may led to the avoidance of arguments with family members over the smallest of things like looking for lost keys or important documents.

 

IT MAKES WAY FOR THE NEW
Living in the past or hanging onto the physical stuff that belongs to our past selves can hinder our growth moving forward if you’re attached to the past and won’t move forward.
For health and fitness the implications are massive – to move toward a fat loss or health goal while still hanging on to the past or glory days can make it difficult
You need to cut ties and start fresh

 

WHAT CAN YOU DO ABOUT IT TODAY
Start small – 1 room at a time
Divide it into daily steps
Work out what you want to get rid of from the mail to clothes and other paper that can mount up.
Set aside more time for bigger tasks such as your wardrobe or the kitchen
Commit to finishing what you start

 

Committing to getting clutter cleared out is a life long journey that requires daily and weekly attention. As you get on top of things you will need to find a way to maintain it, adapt the new approaches to what you bring into your house so stop clutter before it can begin.
The benefit to being committed to doing this is a home environment that’s calming and helps make positive changes to your productivity, stress levels and mental health.

 

Or contact us to find someone to help, one of

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SIMPLE WAYS TO GET BETTER RESULTS

So often we are looking for the next big thing that will finally help you lose weight.

We hold on to the latest fad and say this time it will work for me.

I will stick to it – no matter how extreme it is.

I talk a lot about basics and keeping things simple – in my experience we need to simplify things and get good at them first.

Below are some basics to follow as you start your journey. Some tips to help you lose weight, stay focused and get back on track.

Do these consistently and do them well – your results will follow.

 

1.Don’t focus on what the scales say

 

Letting the scales be your guide is a very risky choice when tracking weight loss. Your body can fluctuate in weight daily depending on fluid, what you have eaten and the time of day. You may be losing weight but holding onto water.

Why not try taking pictures and body measurements such as waist and hip as well as weight to track progress.

Do it monthly at the same day and time to avoid any unwanted changes.

Try not to focus on the weight loss but the process needed to get the result you are after; such as prepping your meals, training 3-4 times a week, getting good sleep etc.

Being obsessed by the scales only leads to confusion and stress and knowing what you weigh on a daily basis will not make you get there any quicker.

It will end up ruining your day and tacking you off track

 

2.Make sure your eating the right amount of calories

 

While eating in a calorie deficit will lead to weight loss be mindful that too big a deficit may lead to greater hunger, fatigue and weakness when training.

Trying to eat too low could also lead to a drop in nutrients required to maintain optimal health.

You may also have a bigger urge to eat and if you aren’t completely focused this can lead you to binging on other foods that are counterproductive to fat loss.

If you do this often enough it will ruin your efforts.

A way around this may be eating in a smaller deficit, you will still lose weight but you will also be able to stick to it better and get better results.

 

3.Being accurate in reporting what you eat

 

So often we under estimate how much we eat or completely forget what we have eaten in a day, then get upset when we don’t lose weight.

We need to be in a calorie deficit to lose weight and sometimes we can over eat without realising it even if the food is healthy.

Monitor your portion sizes especially with fats and carbs as they are easy to over eat.

If need be keep an accurate food diary for a few weeks to see if you are over eating without realising.

 

4.Start training

 

Diet alone can lead to weight loss but the combination of right eating and right training will always lead to better and faster results and it will go a long way to making your fitter, stronger and healthier.

 

5.Lift weights

 

Lifting weights doesn’t have to be all heavy weights that you associate with body building.

Weight training is key to developing strength, retaining and building muscle mass, increasing bone density and providing the body with shape.

Adding weight training to your exercise 2-4 times a week will also help you lose more weight when combined with a healthy diet.

 

6.Be realistic in how many calories you burn through exercise

 

Too many times I have heard the words ‘I trained today so I can eat what I want’.

Unfortunately this is rarely the case.

You cannot out train a bad diet, as much as you think you are exempt from this statement; for most it simply isn’t true.

Yes training more allows you to eat more but you have to realistic in how much extra you can eat and still lose weight.

If you want to lose weight being in a calorie deficit is your goal.

Training allows this to happen but so does moving more and increasing your NEAT.

Try to avoid rewarding yourself with food for the simple act of going to the gym.

It will hinder your results and pave the way for some really bad habits that in the long term will only hold you back from achieving your goal.

 

7.Eat more protein

 

Increasing protein intake has many benefits for health and weight loss.

It makes you feel fuller; therefore you eat less overall.

You burn more calories just to digest it (thermic effect).

Helps maintain muscle mass

Boosts your immune system

Try reducing your consumption of processed and refined carbs and replacing them with higher protein meals.

Rule of thumb if you increase something in your eating you need to take something away to balance it out.

 

8.Be mindful of fat intake when on a low carb diet

 

While low carb diets do work for fat loss (alongside many other diets) you must be mindful of how much fat you eat.

Just because you cut carbs down and you have been told to increase fats doesn’t mean you eat them in abundance.

They have more calories per gram than carbs (9kcal compared to 4kcal) so they need to be eaten in moderation to ensure your still in a calorie deficit.

Rather than upping the fats too much, aim to increase your protein in the absence of carbs.

 

9.Eat more fibre

 

Fibre is often not considered when losing weight but its key to optimal health and fat loss.

It helps with your digestive health, makes you feel fuller and therefore eat less overall.

Be sure to include high fibre foods in your day-to-day eating plan.

 

10.Are you really hungry?

 

An easy way to over eat is through boredom or bad habits you have gotten yourself into.

This mainly occurs mid afternoon and late evening; but can happen anytime really.

9 times out of 10 you’re not even hungry; you’re bored.

You reach for the cupboard almost in a trance like state and stuff your face with the first thing you see.

You don’t even register that you have eaten anything.

 

Sound familiar?

 

A good way to combat this is –

  • Have a pre-planned snack that you can have if you feel the need.
  • Hide all the tempting things in a cupboard that makes it that little bit more difficult to get to.
  • Have a hot drink like tea and some fruit

 

11.Have realistic expectations

 

You must be realistic about what you need to do in order to reach your goal.

You must be realistic about your current life situation, stress levels, availability to train, prepare food, family obligations or anything that may distract, slow down or prevent you from reaching your goals.

You have to take the other areas of life and put them into context and determine if you have to adjust your expectations in reaching your goal at this point in time.

 

If you want a beach body in 3 months and have to lose 2 stone – but can only train 1-2 x a week, have 3 kids and a fulltime job then reaching that goal is going to be more challenging and maybe not realistic –

 

On the other hand

 

If you can train 4-5 times a week, have no kids, work full time but have time to invest in food prep then yes its very realistic.

If you’re the mum of 3 then maybe the goal is to train 2 x a week, move more, eat healthy, eat less junk and get the kids and husband involved in the process.

You may not lose it all, but you will still lose weight, your family will be healthier and you will be much happier as you achieved a result but didn’t burden yourself with the pressure to hit a target that wasn’t really achievable in the first place considering your current situation.

 

12.Hit and Hope – failing to track anything you eat and hoping it will achieve a result.

 

I am not saying you need to weigh and record everything you eat, but you do need to have some idea of what your eating in order to see if it works or not.

You can still overeat healthy food and take yourself out of a calorie deficit.

You can track how much protein you eat, how many carbs you eat, how much bread you eat, how much junk food you eat and make changes according to the results your getting.

The more information you have about what works and doesn’t work for you will help you in the long term.

 

13.Drink less calories

 

Another slippery slope I see is making the mistake of drinking too many calories in the form of juices, soft drinks, lattes, frappes etc

These are usually full of calories that you could be eating rather than drinking.

Be mindful of what you drink – most coffee shops have the calorie content of their beverages on display so check the board and add these into your calories for the day.

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IT’S TIME TO GROW UP

IT’S TIME TO GROW UP – TAKE RESPONSIBILITY – TAKE CHARGE AND MOVE FORWARD

 

This may be hard to hear for some, but at some point when it comes to really needing or wanting to lose weight we have to grow up and take responsibility in order to move forward.

 

We need to be accountable for our own journey.

 

Whether that journey has led you to gain weight and become unfit or if it’s led you to taking control and losing weight and improving your health – your responsible.

 

We have to stop making excuses for why we can’t lose weight and be healthy.

And look for reasons why we can’t afford not to!!

 

We need to accept responsibility for gaining weight and stop playing the blame game as it doesn’t actually help us lose weight – blaming everyone and everything for our current situation offers no solutions and makes everyone miserable.

We have to start finding solutions – reasons to change, and act on it.

 

Search your soul and start writing down reasons to lose weight and get fit

If nothing changes and you didn’t lose weight or become stronger or fitter what is good about that? and what is bad staying as you are and not changing?

 

If the reasons to stay the same are greater than the reason to change – we won’t change.

No amount of complaining will make us lose weight – we need to get to the point where staying the same is more painful than changing.

Then we are ready to grow and move forward – lose weight, get fit and change our whole life for the better

 

Think about what you want to do to lose weight and be healthy?

Come up with your own solutions to your problems – why hasn’t it worked in the past, what can I do different – think of an alternative solution that will work, instead of resigning yourself to the excuse that nothing works, I can’t lose weight.

 

We do monthly reviews with our members to keep them on track and provide support constantly.

 

They learn to own their own journey but share it with others.

We offer solutions to their problems – provide the tools needed when it comes to meal prep, what they should eat more of or less of, how they should train, whatever they need to be successful but we can’t do it for them.

 

Its time to be a grown up and take responsibility for where your going and where you are now.

It’s the first step towards being successful in your health and fitness goals.

 

Contact us if you want to chat about planning for your success so this time you actually stick to it.

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WHAT IS NEAT? HOW IT CAN HELP YOU LOSE MORE WEIGHT

 

INCREASE YOUR NEAT TO LOSE WEIGHT QUICKER

 

NEAT is Non-exercise Activity Thermogenesis – sounds like a complicated term but it’s talking about the activity that you are able to add into your daily routine outside of the gym that can help you move more and therefore burn more calories on a daily basis.

 

It refers to any movement that is not intended as a workout.

 

Normally when we want to lose weight we aim to train more and eat better but fail to see that just by moving more in your day to day you can increase how much you burn on a daily basis.

 

Over time this extra non-exercise activity adds up and will help you lose more weight.

 

Its not a get lean quick scheme but rather a way to slowly burn more over time which will lead to faster results on top of your training and nutrition.

 

As we are all time poor, training more days a week might not be realistic but adding in extra movement may be the key to losing more weight.

 

How can you add more daily habits that can increase the amount of calories you burn a day (NEAT) on top of your training and eating a calorie deficit??

 

  1. WALKING – Look for ways you can add more walking into your daily life.
  • Ditch the car and walk to the shops instead
  • Go for a 15-30 min walk every day
  • Walk to the train station instead of getting the bus
  • Get off a stop early and walk home

 

  1. TAKE THE STAIRS – you can do this at work everyday, when you get off the train walk up the escalators instead of standing on them or if you’re really brave take the stairs instead.

 

  1. COOKING – Yes even cooking more can help you burn more calories. Rather than opting for takeaway you can cook yourself a healthy meal and while doing so increase your energy expenditure. Double the result.

 

  1. MORNING ROUTINE – this may seem strange but you can always add extra movement into your morning and evening routine. You could start the day with 10 push ups, 10 squats, 10 lunges and some basic stretches – it can only take 5 mins but it will help you wake up and make you move more

 

  1. EVENING ROUTINE – I realise that the only thing you want to do when you get home from work is crash in front of the TV, however your evening viewing can still be enjoyed from the floor while doing some stretches. If I am stiff from training I regularly lay on the floor stretching for 20-30 mins while watching TV. It helps me loosen up and keeps me active as well.

 

  1. WORK – Stand up to work (also better for your health than sitting all day)
  • Move your meetings outside – Where it’s appropriate you can talk and walk and discuss agendas or walk to get a coffee rather than booking the boardroom.
  • If you are chained to a desk try to get up every 60 mins and walk around the office. It may only be a 2-3 min break but the extra movement will help to clear your head and add to how much you burn every day.
  • Always take the stairs at work and go for a 10-15 min walk at lunch if possible to stretch your legs and get some fresh air as well

 

  1. CLEANING – This sometimes daily task can go a long way to increasing your energy expenditure. Mopping the floors, dusting and even doing the washing and hanging it out provide a way for you to burn more. Hopefully you will see household chores in a new light and see the benefit they have for weight loss.

 

  1. FIDGETING – yes even our little ticks of tapping your feat can help increase your NEAT

 

  1. TALK AND WALK – when the phone rings, get up and walk around rather than sitting still

 

All these things add up and the extra movement will increase your NEAT and the total amount of energy you burn in a day.

 

Stay focused with your goal, look for ways to make losing weight easier and make it fun as the journey can be long and at times lonely. Find people to walk with, do more social activity day outs rather than sitting still.

 

If you can make moving more a part of your daily life you are going a long way toward not only losing more weight but improving your health as well.

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STRUCTURE GIVES YOU FREEDOM

STRUCTURE GIVES YOU FREEDOM

 

We are all busy and struggle to find the time to do the things we want or need.

There will be times we need to prioritise our schedule to set us up for the results we want.

 

We all say we don’t have time to prep food.

We don’t have time to train.

We are just too busy.

 

In reality if we looked hard enough there are always pockets of time we can free up, that we can use to set us up for victory in the pursuit of weight loss and optimal health.

 

Our number one healthy habit is plan your meals!!

 

It’s something that we encourage clients to do on a daily basis as it’s so important in their weight loss journey and in the maintenance of any results achieved long term.

 

Getting into the practice of planning ahead will reduce your stress levels as you know what your eating, it will give you freedom and you won’t have to worry about going off track as everything is prepared ahead of time.

This will lead to more consistent weight loss and allow you to enjoy the journey more, it will leave you more motivated and in control.

 

Just lately a few of our members have made the effort to prep their food and plan ahead. The result is less stress for them, following the meal plan set for them and they are losing weight.

 

Here is what Teresa had to say about planning and prepping meals ahead of time –

 

This has been the biggest factor to staying on track with healthy eating throughout the week. I started off by thinking about some foods or meals that I like, then finding some healthy recipes or using some of the suggestions Lisa has posted on the FB page and then spent some time cooking, instead of sitting on the sofa watching tv!

 

I have prepared soups, vegetable curries & chilli’s and pea fusilli pasta bakes, portioned them up and popped them in the freezer, ready to grab and go during the week.  

 

The real big win for me is not having to spend time each day wondering what to eat, or defaulting to buying sandwiches and crisps on the go.

I grab a soup for lunch time, choose evening meal and all I have to do is ‘heat and eat’!

 

Planning and prepping has taken away the stress of trying to stay on track and I’ve stopped constantly thinking about food, yay!!

 

Great results don’t just happen

 

You need to structure your success by doing the right things daily – planning your meals, finding time to train, getting good sleep etc

 

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HOW TO LOSE WEIGHT AND KEEP IT OFF

HOW TO LOSE WEIGHT AND KEEP IT OFF

When it comes to losing weight, gaining muscle or increasing fitness its easy to be confused about how to go about it and what really works

Fitness Hub 21 aims to focus on the basics and look to the long term goal for weight loss and health

Don’t go on a diet – while being in a calorie deficit is essential for fat loss losing weight is just more than counting calories. You must change your mindset and adopt a new way of thinking about it. Ask yourself can you maintain this for the rest of your life? And with most diets the answer is NO. You need to eat real food that adds to your health and not be so restrictive that you are miserable.

Get more sleep – Better quality and quantity is vital for fat loss and overall health

Look at portion size – Do you eat too much per meal? Even though it’s healthy you may still be eating too much. Swap out your plate for a bowl instead to help you eat smaller portions.

Reduce sugars and starches – if you want to lose weight you may need to reduce your consumption of sugar (food and drink) and processed foods. Opt for more protein, vegetables and healthy fats and aim to enjoy these other things a couple of times a week

Eat more protein – it will make you feel fuller for longer and aids in improving your health and strength

Eat more vegetables – Try replacing some of the grains you eat with more veg, it will leave you more satisfied after a meal and increase your fibre intake as well as vital nutrients your body needs

Eat good fats – Olive oil, avocados, coconut oil nuts and seeds. These are essential for your body and have many health benefits

Drink more water – Hydration is important for optimal health. Carry a water bottle at all times and make water more palatable by adding lemon, lime or orange to your water which will encourage you to drink more

Train weights and interval training – Train smarter not longer or harder than you need to. Weight training will help you lose weight but also give you more strength and better shape than cardio alone

Eat a balance of 80/20 – 80% of your meals are on point and 20% is whatever you like. This will ensure long term results as its easier to stick to

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SOME THINGS I HAVE LEARNT

SOME THINGS I HAVE LEARNT

 

A few things I have learned after 4 years of competing and nearly 12 years as a trainer –

1. You cannot out train a bad diet.

2. You need to track your food to some level to see what works and doesn’t work for you.

3. You must be patient for results and consistent in training and nutrition – always!!!

4. You have to work your butt off – not just in training but being diligent to prep your meals and change your lifestyle to ensure your choices and effort match the results you want to see.

5. One bad day doesn’t ruin days or weeks of good eating and training.

6. Nothing worth achieving is ever easy.

7. Set daily, weekly and monthly goals to keep you on track. Know where you are heading before you start. Stay positive and enjoy the journey.

8. It’s a marathon not a sprint. So often we want quick results from very little effort, we forget the long term goal which is to lose the fat and maintain it. There are no short cuts.

9. Eat for health and wellbeing not strictly to lose weight fast. Be balanced. in your nutrition and training. Have a social life and enjoy your life.

10. No complaining, No moaning – just get on with it, get it done and don’t compromise on what you need to do to get the results you want.

 

At Fitness Hub 21 we understand how it feels to want results fast and to feel like your failing but you just have to keep going regardless of how you feel.

Do your best every day, eat well every day, train hard, recover well and love and enjoy life.

Stay happy

Here to help you achieve your best

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5 TIPS TO ENSURE SUCCESS

5 Tips to ensure success

  1. Know your goal – but more importantly have a plan.
  2. Take Action toward your goal – plan your meals, prep them, get moving and talk less about what you will do.
  3. Be consistent – be persistent every day.
  4. Change your focus – there is more to training than just how many calories you burn. Train for fun, for strength, greater mobility, better mental and physical health; find joy in the journey.
  5. Train for the long term goal – Doing the basics right and consistently will see you not only reach your goal but be able to maintain what you achieve. There will be times you can’t train and life just gets in the way but developing healthy habits now will mean greater success in the future.