What is your WHY?

Believe this or not, at one stage of my life I was over 100+ kgs and I felt absolutely horrible with my life and as a result, I was clearly affecting those around me. I was grumpy, tired and the burden that I felt was all due to the excess weight I had to carry with me everywhere I went.

Yes, this wasn’t completely my fault. You see, I was in a car accident that didn’t allow me to move. I was bedridden, deemed paraplegic and I was in a wheelchair for a number of months before I was able to walk again.

However, the weight gain was through the fact that I didn’t adjust for the lack of exercise I was now doing. Plus the meals that was generously prepared for me wasn’t the meals I would normally eat. I do however believe that it was still myself who ate just too much for the little that I did.

So i had a choice. I could dwell on the past, blame otherwise for the way I was, or focus on what I did from here. This became my WHY.

No longer did I want to be FAT, or LAZY or GRUMPY. I wanted to be FIT and HEALTHY and full of ENERGY.

That that I had my WHY, now came action.

The question is today, what is your WHY? Do you have one?

The truth is the smart and successful people always have a why. This why constantly changes as they constantly look to improve.

The ones who aren’t dwell on the past and always complain about how they CAN’T.

So, who are you? What is your WHY? It’s actually harder to work out more than you think. Some people will have in their minds to lose weight. Great! But why is this so important? Also, how much weight? What pant size do we want to be? What body shape do we want to have?

We have to be detailed with our goals, not just the goals that have no meaning or any details.

If you need help, you need someone you trust, who can challenge you to reach the goals and keep you accountable. No, it cannot be a family member or a close friend. You will not respect them when the times get tough.

Because trust me, they will.

It needs to be a professional. Someone who can help map out step-by-step exactly what you need to do to achieve your why.

If you don’t, that goal that you probably told yourself as part of your new year resolution will always be a dream, never a reality

To book a free strategy session click here

The Most Underrated Exercises your probably not doing

When we think of exercising, we think of running/walking, push ups, ab crunches and then we get lost :). The key to any exercise program is variety. We need to have a combination of mobility/flexibility, strength, cardio and core to ensure we are getting the best results. Therefore, the best exercise might be the one you aren’t doing. Switching up your usual workout routine will challenge your muscles in new ways and battle boredom, which could make you more motivated to exercise in the first place. So if you catch yourself on the treadmill for hours on end — or doing ab crunches ‘til your neck gives out — we’re here to help.

To honor the forgotten, overlooked or unappreciated movements, with help from my fellow trainers, I have come up with the best exercises that fly under the radar for a lot of us. Not only will these moves build strength, improve endurance and burn calories, they’ll keep you progressing toward your goals. Whether you’ve been working out for three days or 30 years, we bet you’ll learn a tip or two from the 15 exercises below (listed in order of beginner to more advanced).

  1. Superman
    Targets: 
    Hamstrings, abs, lower and upper back muscles
    You might be thinking this sounds hard, or this is an ab exercise (abs of steel), but the superman exercise is all about the back. And that’s a good thing, this exercise (Superman) is way more important than crunches, because the exercise does a better job of promoting good posture and strengthening the muscles in your back.
    How to Get Started: Contact us now for a free coaching session. www.committed2fitness.com.au and we will show you how!
  2. Brisk Walking
    Targets: 
    Cardio and endurance
    I won’t say walking is better than running, however it does have some of the same benefits; such as reduced risk of hypertension, high cholesterol, diabetes and improved cardiovascular health. The benefit that a brisk walk has over running is that a brisk walk won’t put undue stress on your body like running might, but taking some deep breaths while walking can help you release stress which I believe is a win for everyone!
    How to Get Started: Hit the open road to make this more epic!
  3. The Lateral Band Walk-Out
    Targets: Glutes
    Lateral band walks strengthens and targets the gluteus medius, or side of your butt, and does so without bulking. Instead, it helps chisel and tighten the booty and legs. Best of all, you won’t need to spend hours hobbling around like a penguin to get results. You will find that you’ll feel the burn instantly once you start side-stepping around. Keep it up for three sets of 10 reps and you’ll have a solid addition to any dynamic warm-up or lower-body routine.
    How to Get Started: Check out our youtube channel for a demonstration of proper lateral band walk technique or contact us now (08) 6444 4180
  4. Dead Bug
    Targets
    : Core
    The Dead Bug is a core exercise performed on your back, where you want to engage your abs to resist extending your lumbar spine (or, arching your back) as you lower your legs to the floor. In other words, you’re keeping your back against the floor while raising and lowering your legs and arms. “There are enough variations that can challenge anyone ranging from a beginner to the most advanced trainee, yet I am amazed how many people have never seen this exercise before or can’t remember the last time they last tried it.
    How to Get Started: Check out our youtube channel, or contact us now for a free coaching session.              www.committed2fitness.com.au
  5. Rower or Seated Row
    Targets: 
    Quads, glutes, arms and back
    A rowing machine or performing a seated row is so important for your back. This exercise also provides stability to your joints, and does impact them like some other exercises do. You will find improvement in your posture and fitness if you include this in your weekly routine, I promise 🙂
    How to Get Started: For best results, purchase a rower. However, the next best option would be to buy some resistance bands that you can get from us for only $40 AUD plus shipping.
  6. Sumo Squat
    Targets: 
    Glutes, quads and inner thighs
    I love this exercise because it targets the inner thighs while standing. So, skip those machines and do this instead.
    How to Get Started: Like all exercises, technique is key. Contact us now for a free coaching session www.committed2fitness.com.au 
  7. Stairs/Step Ups
    Targets: 
    Glutes, hamstring, calves and core
    I always encourage my clients to get outside! In Perth, we are so lucky having 300 days of sunshine, with plenty of stairwells to choose from. I am not a huge fan of the treadmill. Plus with stairs, by running or walking up and down stairs, you’ll rev your heart rate, improve coordination and develop lower body strength. There’s so much variety in how you can use stairs!
    How to Get Started: To take your fitness level to new heights, find a staircase near your area and don’t be afraid to change it up every now and then. Can’t find stairs? That’s ok just a step will do, preferably one with height adjustments.
  8. Single-Leg Deadlift
    Targets: 
    Core, glutes and hamstrings
    While regular deadlifts are great for building strength, balancing on just one leg means your core has to stay engaged throughout the movement. It’s all about firing up the posterior chain with single-leg deadlifts. This is also a great exercise  to help strengthen and stabilize your joints. Once again, no equipment necessary!
    How to Get Started: Once again, technique and engaging your core is a must. For more tips, please e-mail sales@committed2fitness.com.au
  9. Sprint Training
    Targets: 
    Cardio and endurance
    As you know I am not a fan of the treadmill and just running long distances without a purpose doesn’t interest me either. Sprint training, can really get the heart rate going and you can mix up the distance, time, just about anytime. Also, you can do this anywhere!
    How to Get Started: Start small and record your results. I would recommend having markers as your targets or a timer. I highly recommend seeking professional help to avoid injury. Chat to us now and arrange a free coaching session www.committed2fitness.com.au
  10. Clean & Press/Jerk
    Targets: 
    Quads, glutes, hamstrings, abs, shoulders, upper back, triceps
    This exercise works so many muscles, if you are time-poor, then this exercise is a must. The Clean & Press combines a front squat with a push press. This full-body movement is very metabolically demanding and really gets the heart rate up, the power that you generate from your legs in the squat propels the weight overhead where your abdominals, shoulders, upper back and triceps take over.
    How to Get Started: Start without weights or have just a bar or even a broom handle when starting, only apply weight when you feel ready. Contact us now for a free coaching session.

As you can see from these 10 exercises, you may have noticed there is none for your chest or biceps. The reason is that is one of the muscles we always use, and as a result, our posture and overall mobility declines. As mentioned earlier, balance is so important, which is why having someone assisting you is a must.

I am more than happy to arrange a no-obligation free coaching session to help get you started. Contact the team now on (08) 6444 4180 and one of our friendly staff will arrange a time for you.

 

Weight Loss? – The Scale are indeed wrong!

The fitness industry is constantly moving, constantly evolving. That is one of the awesome things about being a fitness coach. You just never stop learning. Different movements, different diets, different focus.

What have now also evolved are scales. For so many years, we have believed “scales is king”. If the scales say we are overweight, then we believe are overweight and the first we tend to do is stop or reduce eating. For a while now this has been proven time and time again that is absolute tripe. But why is this taking so long to evolve?

Well, I was one of you. Stepping on the scales every morning, wondering why I am not losing the amount of weight I should be considering my eating regime was good and I was training harder than ever. I can tell you it’s seriously off-putting and deflating seeing the number only slightly decease or sometimes even increase.

But then, when I learned it was more about measurements, it just made sense. Why should scales tell me that I am overweight when in fact I went down a pants size? Isn’t that more important?

So, I start every month measuring all areas of my body and counting the amount of cm I lost, and providing I stuck to the plan, the results not only for me but when I also implemented this for my clients, it was always positive.

Don’t get me wrong, I still at time step on the scales, but I don’t care what is says anymore. (Well maybe a little) but if you are going to step on the scales, just use it as a guide. Remember, measurements are king.

Measurements can determine your body fat %, which is, essentially the percentage of fat in your body. As you may know muscle weighs more than fat, and how is the scales going to know what % of muscle to fat ratio is in your body.

Here is a prime example. A average professional AFL player who is 188cm tall (approx. 6ft 2inch) is around 93-98kg. According to the scale, or their BMI, they are considered overweight. Crazy! Now try telling a professional athlete that they are overweight with a straight face. 🙂

So, next time you step on the scales, think about this. How hard have I worked? How well am I eating? Are my clothes fitting better? If the answer is always ‘so well’ or something like that, then don’t let the scales tell you otherwise.
If you need any assistance with how to measure your body, we have a great app that shows you the way. Click here for a free trial.

Injury Prevention: The Importance of Recovery

The best news you’re going to hear all day is that relaxing on the couch can improve your fitness. Of course, no one is going to recommend binge-watching Netflix over taking fitness classes in Perth to tighten glutes or finally achieve those six-pack abs but the reality is that rewarding yourself with recovery time enhances the work you have put in while working out. While the idea of doing nothing to get something is attractive, it is very important to remember that recovery isn’t as simple as it sounds and just like there are correct ways to do lunges, there are right and wrong ways to let your body improve itself. Continue reading “Injury Prevention: The Importance of Recovery”