How to set goals and actually reach them

 

Habit tracking and goal setting can be an effective way to help you stay on track to achieve your fitness goals. Many people start the year with big dreams and inspiring new years resolutions, but many fail to achieve those in the new year and are left feeling defeated and disappointed with themselves.

 

Utilising habit tracking and goal setting helps to break down those bigger aspirations into smaller, more manageable chunks – helping you to succeed in the long run.

 

 

Goal Setting:

When you have a goal in mind, follow this SMART checklist to help you set and achieve it:

  • Specific – Be specific about what the goal is. What do I want to accomplish? How will I know when I have achieved my goal?
  • Manageable – We all lead busy lives. Is this goal manageable for the other stressors I already have in my life? Do I need to scale my goal down to fit into my routine?
  • Achievable – It’s easy to get excited and bite off more than we can chew. Is this goal realistic for my current fitness?
  • Relevant – Here’s where you should identify your WHY. Why is this goal important to me?
  • Time-bound – Decide on when you would like to have achieved your goal by. When do I want to have achieved this by?

Example:

Before:

“I want to be good at push ups.”

After, using SMART:

“I want to be able to do 10 push ups by this time next month, so I will practise as many push ups as I can before I go to bed each night. This will give me more strength to be able to more freely play with my kids.”

 

In “After”, we have identified what the goal is, how it will fit into our routine, adjusted the amount of push ups so that it is realistic for our current fitness level, identified our ‘why’, and decided when we would like to achieve that goal by.

Habit tracking:

Habit tracking helps you to stay on track with goals that require consistency to be achieved. For example, in our push ups goal above, we can use habit tracking to help us stay consistent with practising those push ups each night before bed.

How to:

Using a journal, or notes app, create a table where each square represents a day of the month. Label your goal at the top, to remind yourself of what you are doing and why. Each time you complete your push ups before bed, you can tick the day off and record how many push ups you achieved. This helps you to visually see your progress, and be motivated by it, as well as gain satisfaction from ticking the day off.

How this helps:

To-do lists and habit trackers, with the act of ticking things off, releases feel-good dopamine in the brain. The more tasks we complete, the more chemical rewards we enjoy.

Remember, consistency is key. By creating SMART goals and tracking our habits/progress we can keep ourselves accountable and get to those goals faster.

 

“Fitness HQ for women is a 24-hour women-only gym in Albany. They offer a non-intimidating space for ladies to work on their health and fitness. We love teaching group fitness, personal training and overall helping ladies work to become the best version of themselves.”

Sarah’s Fitness Journey – Part 1

As a kid I was really active. My favourite things to do was riding bikes, climbing trees, playing football and running around. As a teenager this developed into playing a lot more sports, which I tried everything from sailing to water polo. I was a really keen football player and when I was 16, I had just completed my first season for a Women’s club team, when I contracted glandular fever. This stopped me completely. I couldn’t do anything! Bed ridden for months, very weak and very sick. I still suffered the effects of Glandular fever for over a year afterwards and would commonly take Monday’s off school as I was too exhausted after a normal weekend. Even after I got better, I was not allowed to play football again for 6 months as the risk of hitting my kidneys (that could be fatal), was too high.

This devastated me as football was what I loved and the only exercise I really did. Before all that, I had joined the school gym previously for 6 months and went a huge total of 2 times! The gym environment I thought was not for me, but now I look back, no one actually took the time to show me what to do, so I just felt lost.

Fast forward a good year and my mum past away very suddenly. I was suddenly faced with the task of finding a new home, becoming independent and at the same time as grieving for my mother (my father lives in the UK). Exercise was my LAST priority. After a while I developed a very bad habits and lifestyle of eating takeaways, morning tea pies and bingeing energy drinks! On top of all of this I was in a bit of a grief hole and was drinking a lot every weekend. I also worked at a takeaway pizza place, which did not help with free or cheap pizzas readily available. The weight piled on and it was another good 12 months until I said enough is enough and set about changing my lifestyle.

I firstly thought that I could get fit by joining my old football team. My first game back was the hardest of my life. I remember not being able to breathe, lungs screaming and the player I was meant to be marking always 5 meters in front of me. I had the coach yelling at me from the sideline “GO ANDREWS!”, but I was so unfit I literally could not keep up and felt like I let the team down.

I then joined a gym with a friend and shadowed them around the gym for a bit. I started lifting weights and really got a kick out of how lifting made me feel. Overall, I got a lot stronger but I was not seeing the results I really wanted. That’s when I took an offer from a personal trainer at my gym, Jae, for an 8 week challenge. This ultimately changed my life.

Looking back, I was quite a bad client. I would often ring him last minute to cancel our appointment as I honestly wanted to sleep in (sorry Jae!, I was not a morning person). When I was there though, I worked hard. The hardest part of all for me was actually the nutrition. I learnt that I was not nourishing my body and seeing calories as just a fuel. We would complete food diaries and I would write down, just a banana for breakfast and a small V and a Moro bar for morning tea! WHAT! Looking back now, that seems crazy and Jae was quick to point out that it was not ideal. I still have my exercise folder from that challenge and have never shown anyone as I am too embarrassed. My eating was not great until the last few weeks. Even though that was the case, I still got results! My body fat decreased, my muscles grew, I lost CM’s from everywhere and my strength increased. I went from only being able to do 15 push ups MAX, (on my knees) to 32 on my feet! The most surprising was that my weight also decreased, but not by much as I had thought as I had built muscle mass! I also found muscles that I did not know I had. Just imagine what I could have achieved if I took the nutrition seriously from the beginning.

I continued my fitness journey by seeing Jae regularly and also keeping up with my own workouts. I carried on doing a mix of weights, cardio and playing football. After a few years I realised that I loved the way I felt and wanted to help other people find their love for exercise and achieve their goals, so I went to university. I completed a degree in Sport and Recreation at AUT and have not looked back.

One particular memory I have is after about a year of my fitness journey, I went back to my old favourite bakery (where my love of pies began) and the lady recognised me in there after not going for almost a year and a half (I purposely stayed away). She was like “long time no see! How are you?” I laughed and politely told her that her great pies made me fat and purchased a sandwich. A matter of fact, it wasn’t the pies that made me fat, but my overall lifestyle and not understanding the energy balance equation.

These days I do strength and circuit training in the gym, pretend to run occasionally, slowly getting back into playing football (after having my second boy last year,) dabbling in some regular mountain biking and paddle boarding when the weather is right.

Notable achievements:  13 football seasons, 1 x 12Km event, 6 x half marathons, 2 x Tough Mudder (18km), Step Up Stair Challenge – fastest female team in 2019 and have 2 beautiful children.

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How to take the dread out of the dreadmill (a.k.a treadmill)

 

Winter has just arrived and the weather is certainly changing! The temperature has certainly dropped and the rain and wind will be here soon! Outdoor running starts to feel like it’s not even an option anymore so it’s time to hit the treadmill. But, to many people running for 45 minutes or so on a treadmill does not sound like a lot of fun.

So here are a few ways to mix up your running on the treadmill this winter:

  • BLAST the upbeat music. I would highly recommend creating a playlist of your favourite upbeat tunes or discover new upbeat music to listen to as you run. This can be really motivating and get you in a great headspace to beat your PB or even just get you past the first 10 minutes! Spotify has some great running playlists already made too.

 

  • Podcasts! I find running to a podcast so motivating and distracting from the fact I’m running. Find a topic you’re interested in whether that be health & fitness, crime stories, comedy etc. and I’m sure there will be a great podcast available.

 

  • Watch a video. Now you need to be careful with this one because you don’t want to fly off the end! Find a YouTube video or Netflix episode, set up your phone/tablet on the front of the treadmill, plug your headphones in and run! This is a great distraction that makes time go a lot faster. We all spend hours on the couch binge-watching TV series at some point over winter so why not burn some calories too.

 

  • Interval train. Breaking your runs up on the treadmill can make it a lot more interesting and feel a lot quicker. Going for a slow distance run often feels like hours on a treadmill when it’s only been 20 minutes… so why not smash a half an hour session at a higher intensity and mix up your runs. Pick a speed that challenges you and run at that pace for 2 minutes. Because this is a higher speed than you normally run at, 2 minutes should be enough to get your heart rate up and leave you feeling puffed. Now break this run-up with 1 minute of slower speed or power walking. Continue this for 10 minutes. Now increase the running time to 3 minutes and repeat. Mix up your interval training to what speeds and intervals suit you but remember to challenge yourself!

 

  • Find a buddy. If your bestie goes to the same gym then why not arrange treadmill running/walking dates and coffee. Walk and talk is something a lot of females love to do. So why not do it on those rainy winter days side by side on a treadmill. Challenge each other or even race to keep it interesting. Sometimes having someone with you to support you and distract you makes it that little bit better.

 

  • Set goals. Running on a treadmill is a lot different from running outdoors. You might discover you can run a lot further and faster on a treadmill. So, set yourself some goals to aim for and smash them before the end of winter. Whether that be distance goals, time goals, or amount of times you run a week goals!

 

“Fitness HQ prides itself on a safe place for ladies to feel comfortable, motivated and supported towards their health and fitness goals. With over 20 group fitness classes per week, there is something for everyone!”

How to get over your exercise slump

We’ve all been there… started off doing so well, making it to the gym 3-4-5 times a week and feeling great! But then, you fall off the exercise train for a couple of days… maybe over indulge in the foods you know you shouldn’t and then you are left feeling like sh*t and feeling no motivation to get back into exercising! Sound a bit like you?

Well 2021 is here and it’s time to leave what felt like a slump of a year behind and get back into the exercise routine you know you enjoyed at some point! Here are some of my go to tips to get back on track when that exercise slump hits!

  • Ease into exercise with an activity that you enjoy – whether that be going for a bike ride, hike, swim at the beach or a group fitness class! Starting off with an activity that you find enjoyment in is a great way to get the muscles pumping and heart rate up without necessarily feeling like you’re exercising! This could be just enough to help you find your motivation to get your body moving and ass back to a regular routine! Even better, try something new! This could be a dance class, pilates, boxing, cross-training and so much more!
  • Bring a friend – I’m sure there’s someone in your life who you can convince to come to the gym with you, even if its just one workout! Exercising with a friend can make it so much more enjoyable and can be a bit of a catch-up session! Instead of meeting for brunch or coffee, meet at the gym, the park or a walkway and then if you must… go get your brunch afterwards. Even better is challenging you friend in a workout to see who can complete the most reps during an interval or setting a workout and see who can finish it first!
  • Book it in as an appointment with yourself – things are starting to get back to normal since the Christmas/New Year break so its time to book in your appointments and set your schedules! If you see exercise as something you don’t have time for anymore, make time and put it visibly in your diary or calendar as time for yourself! You don’t like to skip an appointment and pay that cancellation fee so don’t do that with your workout!
  • Making it once or twice is better than not at all – you may not be motivated or quite ready to smash out the same number of workouts a week as you did when you were more motivated but anything is better than nothing! If you can only drag yourself to the gym once, its probably more than you did the week before so see that as a win! Then slowly you will get back to two or three times and start to feel more motivated as you feel your mood and energy improve again! Don’t beat yourself up when you can’t do the same as when you were more in routine!
  • Record down your activity – each time you do a workout, write it down in your calendar or start a workout tally for yourself! I personally love looking back on the week and seeing how active or inactive I have been with moving my body and find it motivating to challenge it the next week to see if I can do more or different kinds!

Don’t give up on yourself! The motivation will come back, you just have to be patient and do your best when you can!

 

“Fitness HQ for women is a boutique Women’s only 24/7 gym, in the heart of Albany. Services include a full-service gym, small group fitness classes, personal training, and infrared sauna.”

 

How to take the dread out of the dreadmill (a.k.a treadmill)

Winter is just around the corner and the bad weather is on its way!  In no time it will be rainy, windy and cold!! Outdoor running starts to feel like it’s not even an option anymore so it’s time to hit the treadmill. But to many people running for 45 minutes or so on a treadmill does not sound like a lot of fun.

So here are a few ways to mix up your running on the treadmill this winter:

  • The most common answer: BLAST the upbeat music. I would highly recommend creating a playlist of your favourite upbeat tunes or discovering new upbeat music to listen to as you run. This can be really motivating and get you in a great headspace to beat your PB or even just get you past the first 10 minutes! Spotify has some great running playlists already made too.

 

  • Podcasts! I find running to a podcast so motivating and distracting from the fact I’m running. Find a topic you’re interested in whether that be health & fitness, crime stories, comedy, etc. and I’m sure there will be a great podcast available.

 

  • Watch a video. Now you need to be careful with this one because you don’t want to fly off the end! Find a YouTube video or Netflix episode, set up your phone/tablet on the front of the treadmill, plug your headphones in and run! This is a great distraction that makes time go a lot faster. We all spend hours on the couch binge-watching TV series at some point over winter so why not burn some calories too.

 

  • Interval train. Breaking your runs up on the treadmill can make it a lot more interesting and feel a lot quicker. Going for a slow distance run often feels like hours on a treadmill when it’s only been 20 minutes… so why not smash a half an hour session at a higher intensity and mix up your runs. Pick a speed that challenges you and run at that pace for 2 minutes. Because this is a higher speed than you normally run at, 2 minutes should be enough to get your heart rate up and leave you feeling puffed. Now break this run up with 1 minute of slower speed or power walking. Continue this for 10 minutes. Now increase the running time to 3 minutes and repeat. Mix up your interval training to what speeds and intervals suit you but remember to challenge yourself!

 

  • Find a buddy. If your bestie goes to the same gym then why not arrange treadmill running/walking dates and coffee. Walk and talk is something a lot of females love to do. So why not do it on those rainy winter days side by side on a treadmill. Challenge each other or even race to keep it interesting. Sometimes having someone with you to support you and distract you makes it that little bit better. Training on a treadmill means that you can go at different paces and still be next to each other for a yarn or just moral support.

 

  • Set goals. Running on a treadmill is a lot different from running outdoors. You might discover you can run a lot further and faster on a treadmill. So, set yourself some goals to aim for and smash them before the end of winter. Whether that be distance goals, time goals, or amount of times you run a week goals!

 

“Fitness HQ for women is a boutique Women’s only 24/7 gym, in the heart of Albany. Services include a full-service gym, small group fitness classes, personal training, and infrared sauna.”