THROW IN THE KITCHEN SINK WITH TRAINING?

One thing I have noticed about the fitness industry in recent years is people either going all in or doing nothing at all. They embark on a new fitness journey or join a new fitness challenge and put it all on the table for a period of time which usually ends with them not doing anything at all.

This approach while it seems great at face value, people going hard at it, the fact it ends with them not wanting to train afterwards is what kills me. If you start slow, build up slow you will notice that you will end up creating more of a long term result!

It takes 66 days to create a habit but you want to enjoy yourself through this time also otherwise you will just create a negative outlook on health and fitness.

So how can you create a habit with your health and fitness so you can stick to it for a long time rather than quitting after your new year challenge??

Having Goals

Having set goals or targets that you are aiming for will set a reasoning as to WHY you are doing your workouts or exercise routines every day/week/month. You must always have a goal so then you do not turn up thinking what is the point of this...?

If you have a goal you will have a purpose, create a purpose and you will turn up to your sessions knowing you are a step closer towards that goal of yours.

Make short term and long term goals. Short term goals so that you are not too far away from achieving them, this will give you a boost to keep you motivated towards your longer term goal. The way I like to do this is by breaking up my long term goal into stages.

For example, I have a goal right now to be able to do a free standing handstand. My short term goal is to have highly mobile wrists which will be determined by being able to get over 90' in them with no pain or limitation. Another short term goal will be to have strong shoulders so I like to complete pike style pushups as I am getting more comfortable with holding my bodyweight. My goal here is to be able to complete 10+ repetitions while in the position for 1 minute.

You can create short term goals for any long term goal just break them down into their little steps or comment here for some advice :)

Training Partner/Personal Trainer

Having a training partner or personal trainer by your side is going to help keep you accountable and stick be your goals. Even as a personal trainer myself I find days where I could not be bothered to train or exercise and having that friend or trainer hit you up saying 'session' is sometimes all I need to get my workout gear on.

Im not saying it is as simple as saying session for everyone, maybe getting a house call or water thrown on your face could be what you need...

These type of people I like to call your accountability partner and not everyone needs one but I like to think most do even in the slightest. Find an accountability partner and become one for someone else :)

Community Groups Or Fitness Groups

Surrounding yourself with likeminded people is going to help boost your motivation everyday. If your circle is full of people that are into health and fitness it means you will be too indirectly. Your socials are going to be full of training videos, your friends are going to be talking about their new goals or fitness challenges and this is going to be running through you everyday. Having this type of environment will make it a lot easier to stay and keep active throughout your life.

It is good to be part of a community like this however being that person that gets involved as well is going to push the people that have you in their circle. Think of the domino effect. If one domino falls the rest follow. Be the domino that creates a spark for a health and fitness lifestyle change in others and this will push you to become a beacon that others follow. Then you will have the responsibility to be that person everyday!

Having A Training/Nutrition Plan

Having a plan/program will ensure you have something to do every session. Let us pick a generic training plan that most people can follow like the one below:

• Monday: Cardio and/or strength based: - gym routine, home based routine, full body, upper/lower or maybe another split variation, walking, jogging, group circuit class, short/medium/long distance run etc

• Tuesday: Sport - team/individual based sports, active hobbies, group/circuit based classes

• Wednesday: Recovery based exercise: Walking, yoga, pilates, meditation, rest

• Thursday: Cardio and/or strength based: - gym routine, home based routine, full body, upper/lower or maybe another split variation, walking, jogging, group circuit class, short/medium/long distance run etc

• Friday: Recovery based exercise: Walking, yoga, pilates, meditation, rest

• Saturday: Cardio and/or strength based: - gym routine, home based routine, full body, upper/lower or maybe another split variation, walking, jogging, group circuit class, short/medium/long distance run etc

• Sunday: Friday: Recovery based exercise: Walking, yoga, pilates, meditation, rest

I feel like within this template I have showcased a variety of fitness types and also levels ranging from an athletes routine to a beginners routine. You can start with walking on your cardio/strength days, resting on rest days and doing some group yoga class on your sport day!

Then over time this can lead to something else! Start small or at your level and slowly go up the ranks as you feel like you are progressing.

Fitness Based Challenge

I like fitness challenges because they can really gee you up to start something new and will also keep you excited, motivated and push you towards something you did not think you could do before.

This could be the thing that kick starts your fitness journey and be the beginning of your chapter however if you do not have the other factors listed above set up for post challenge you are running through an uphill battle when the challenge ends.

After the challenge you have lost that hype or drive, you will have to create it yourself or source motivation from somewhere else.

Closing Thoughts

I would like to close this blog with my final thoughts on this topic... I would never advice anyone to go from doing nothing to throwing in the kitchen sink. Throwing in the kitchen sink does not usually end well.

Start slow and use the tips provided in this blog for longevity in your health and fitness journey!

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