The fitness and health industry is always full of trends and fads that gather momentum and then often disappear as quickly as they came.
Many of these fitness gimmicks and diets promise the world, appealing to the everyday person searching for a quick fix, but often they are unable to deliver on their promises and leave the individual disheartened by the lack of results.
It is important to realise that getting the results you want won't occur overnight and often those who are able to achieve quick losses find they are only short term.
So many times I've seen both men and women join gyms and studio's hoping that exercise alone will help them lose weight and change their body shape.
Making long-lasting change is about creating new life long nutritional, health and fitness habits - all three go hand in hand and help to provide the best permanent results.
This is why I always encourage and have created my New Program, to help my clients to focus on reliable and proven methods for improving fitness and health. It is my goal to get my clients focused on the consistency, and the quality of their nutrition and to develop a commitment plan for their exercise.
Maintaining a consistent approach to exercise and nutrition over a long period of time will yield greater results and help develop permanent habits.
Look at your time schedule and see realistically where you can exercise, and make a commitment to follow it through.
I encourage people to try to aim for a least three days a week to keep variety in their exercise program to stay interested.
When it comes to nutrition, try to think about the quality of the food you eat.
Eat fresh fruit, vegetables and meat, and try to steer away from processed foods.
Portion control is also extremely important.
If you've had a bad day, don't let that be the excuse to continue poor eating habits.
If you are able to achieve this over a consistent period of time, this will help you to make life long changes.
We all want to enjoy our lives and make the most of every opportunity.
This could be as simple as coping with a job, going for a walk with a friend, wanting to play sport or keeping up with the children and grandchildren.
For me, I know that with loosing my husband Paul and daughter Imogen, it has made me value life more than ever, and I know that in order to appreciate my life, I need to be super fit and healthy.
The only way that we can all do this is to make looking after ourselves a priority, as we are the only one that has the control to change ourselves.
If you are feeling motivated and are interested in my New Program, than contact me via this web page. I would love the opportunity to help you with you with making the change!!!
Spring is here and now is the time to get motivated!
It's time to make those lifestyle changes that will allow us to be more active and enjoy life to it's fullest.
For many people, at this time of year losing those unwanted kilos that were gained over winter can be a primary focus.
As a trainer I see many people who come into the studio wanting a quick fix and quick results.
Making permanent changes requires hard work, commitment and dedication.
It can take time, but the end result will be worth it.
Not only can you improve the quality and length of your life, but your self esteem can also grow immensely from the accomplishment and reward of achieving your goal.
Tips to creating permanent weight loss:
> If you want to make permanent changes it is important to pay attention to both nutrition and exercise in your daily routine.
> It is primarily 80 percent nutrition and 20 percent exercise. Making your nutritional choices the primary focus will give you the best opportunity for success.
> Spring is the perfect time to work on healthier options as there is so much fresh produce available - salads and fresh fruit come into season and are readily available.
> Limit sugar and processed foods which contain hidden sugars to assist in weight loss.
> Make sure that you control portion size - eating from a smaller plate or bowl will help to control the amount of food you
> Exercise also can reduce your body by one dress size and it can tone and reshape your body, helping to put all the curves in the right places.
> Exercise builds lean muscle and the more lean muscle we have, the faster our metabolism works.
> Keep moving throughout he day by increasing your incidental exercise - get up from your office chair and move around, take the stairs, etc.
> Make sure that your energy output through the day is greater than your energy input, this is a significant factor in weight loss.
> We all want to lose those few extra kilos and sometimes resort to extreme unhealthy measures which can often lead t weight gain.
This time, think healthy lifestyle change instead and create permanent changes that will lead to a healthier you for summer.
Implementing these new changes in your routine will not only help to revitalise you, but will ultimately make you happier.
I would like to explore the benefits of cardio and look at ways to get the most out of your cardio training and why we should incorporate it into our training routine
Many of my articles have had a focus on resistance training and the benefits we receive both from a health and physical perspective.
I would like to explore the benefits of cardio and look at ways to get the most out of your cardio training and why we should incorporate it into our training routine.
Many focus on cardio as a way to burn calories and lose weight, but in reality cardio is a great way to improve the quality of your life and aid in muscle recovery.
There are five benefits to combining a proper cardio plan with resistance training.
. it makes your heart stronger.
. it has been shown that regular consistent exercise can improve health.
. it helps you better manage health issues.
. it improves your metabolism.
. it improves muscle recovery.
. it improves your mental health, relieves stress and can help balance hormones.
The first step to your cardio training is to work out your maximum and target heart rate.
. Maximum heart rate: 200-(your age x .67)
. Target hart rate-to find your target heart rate, multiply the percentage of effort by you MHR.
There are many methods to do cardio training.
You can do a steady endurance cardio. For this type of training you set a target heart rate and work at keeping it there for a set duration of time. This can be anywhere from 20 to 60 minutes, depending on your goals.
Aerobic training can improve your endurance, digestion, sleep, resting heart rate and heart health, and reduce stress.
You can do a 30 minute endurance cardio workout. This can b done on any piece of cardio equipment. Just make sure you put on a heart rate monitor to regulate your heart rate.
Time intensity: 0-5 minutes 50%, 5-15 minutes 60%, 15-30 minutes 40%.
High-intensity interval training involves alternating a burst of all out high intensity (performing at 90-100%)with periods of lower intensity (usually at around 50-60%).
This is done for a set period of time and the workout is usually shorter, ranging from 15-30 minutes.
It has been shown that 12 weeks of regular HIIT training can reduce body fat, and increase lean mass and aerobic power.
Tabata training is a great example of HIIT training and it only take eight minutes to complete the workout. All you have to do is work hard for 20 seconds, rest and recover for 10 seconds and repeat for four rounds.
You can do this with almost any combination of exercises.
I like to do this at home with body weight exercises ranging from squats, lunges, burpees, push-ups and sit-ups - the choice of exercise is endless.
Being only eight minutes, it's a great way to fit your exercise on the days you are time poor.
With variable intensity interval training your work-to-rest ratio and intervals can vary in time and intensity, which helps keep your body guessing at all times.
This is a great way to train if you want quick results in your fitness goals and as a bonus you continue to burn 20-35% more calories during the session and in the following 24 hours.
A simple VIIT workout using box jumps/step ups/jump squats/burpees in combination with a walk or slow jog.
. Warm up with a walk on treadmill for three minutes.
. 30 seconds exercise followed with one-minute walk/jog 50%.
. Repeat through for 20 minutes. You can always vary the exercise each time to make it more interesting and to challenge the body differently.
. Cool down with a two minute walk on the treadmill.
As you can see, there is so much you can do to tinker with your cardio program to create variety and increase your results.
The main thing is that it is important to just get moving.
Cardio, even in its simplest form of heading outside for a walk, is a fantastic starting point to achieving good health and fitness.
So let's get moving today so we can reap the benefits for a healthier life tomorrow.
Come for a trip of a life time with me to Koh Samui, have a wonderful adventure, exercise and set goals ready for when you come home.
When I got back from Thailand last year, I said to myself that one of my dreams attached with Shelley Myatt fitness and well-being, would be that I would have the opportunity to take people on adventures to beautiful destinations by the water. To create an experience, that would also included fitness and well-being.
Now I am excited to say that in October I will be doing just this in Koh Samui.
This trip will be so much fun, all the experience of a luxury holiday, but also an opportunity to get fit, find motivation and set new goals ready for when you arrive back home.
For more information email: firstname.lastname@example.org
When motivation wanes, follow these tips to get back on track
Motivation is always at a high at the start of the year. We see it as a fresh start to achieving new goals and leap into new diets and heightened activity – but sometimes this burst can start to dwindle as we head into February.
Our holidays are over, we are back at work and all the activity that makes up our daily life. We can suddenly find ourselves feeling time poor and finding old excuses to go back to old habits. I know for me it I s the days when I am the least motivated that I push myself to workout and then I feel so satisfied once I’m finished.
For this week, let’s take a look at simple steps you can take to stay on track with your motivation and new year goals.
Be realistic – Reassess your goals and make sure they are attainable. For example, if you are trying to lose weight or get healthier then resolving to never eat your favourite food again is setting you up to fail. You can still enjoy occasional treats and make sure you eat smaller portions.
Outline your plan – You should have already planned your goals and how you are going to achieve them but maybe it is time to outline a plan on how you are going to achieve them but maybe it is time to outline a plan on how you will stay on track when the temptation to skip a class or eat a piece of cake arises. You could phone a friend, practise positive thinking and self-talk and always remind yourself how it will affect your gaols and that feeling of accomplishment.
Talk about it: Don’t keep your resolutions a secret – tell sportive friends and family about your goal. They will only be too happy to support you, especially if you want to improve your health and fitness.
Track your progress: keep track of each small success by setting short-term gaols to achieve along the way. Celebrate accomplishments and stay motivated.
Reward yourself: Rewarding yourself to celebrate each little success along the way is always a positive way to stay on target. Try treating yourself with things you enjoy but don’t contradict your resolution.
Stick to it: Remember to stick to your guns and don’t give up. Remind yourself that it only takes 21 days to create a new habit, so you are well on your way to success.
If you are already finding yourself off track and those old patterns are creeping back into your lifestyle, don’t despair, just start again. This time think about not only the things you need to do to achieve your health and fitness goals but take the necessary steps to keep on track. We have 11 months to achieve this and all things are possible.
Taking the first step is often the hardest, so making an action plan will give direction
I always love the start of a new year - it's a time when we are full of hope and feeling extremely motivated.
In the fitness industry, I always find on the top of most people's list for the new year is to get healthy, fit and to have a better quality of life.
Taking the first step is often the hardest, so making an action plan will give you direction.
Write your measurements and health goals down and make them specific, measurable, achievable, results - focused and time bound.
For example, if you are new to running, don't pick finishing a marathon in 2017 as your first goal.
Start with a learn-to run program and start to build your running challenges as you achieve each gaol - that way you feel motivated by your results.
Reward yourself as you accomplish your gaols by buying a new workout outfit or getting a massage, but pre-set the reward so you have something to work for.
The more people on your team the better your changes are to succeed, so join a fitness group, come to my studio, get some personal training, find your self a training buddy.
Boredom is one of the biggest reasons for resolution failure, so whenever you find yourself losing momentum, change it up and try something new to keep you motivated and challenged. Come and chat to me how you are feeling and together we can make a new plan to keep you motivated.
Work out how often you can train and for how long and put it in your diary, that way you are making it an appointment that can not be broken. Making time for yourself is just as important as making time for all the other people in your life. If you are feeling strong, fit and motivated, you will be able to give the best to everyone else.
Above all, don't be afraid to alter and re-evaluate your gaols over the next 12 months - nothing is concrete. If you thought you wanted to get fit by running and you find that you hate pounding the pavement, don't give on getting fit - try something new.
Remember that here at Shelley Myatt fitness and well-being we are a community and we are all here to support each other to achieve out 2017 goals no matter how big, small, difficult or overwhelming they may seem.
If we do not take the steps to challenge ourselves, then nothing will change.
It is now your goal to help to stay on track whilst also enjoying our traditional Aussie Christmas that we all love.
With Christmas just around the corner – I thought I would the “12 days to health and fitness guide” to keep you active over our holiday season!
As you all have worked so hard over the past twelve months of the year to set up new and healthy lifestyle changes – it is now your goal to help to stay on track whilst also enjoying our traditional Aussie Christmas that we all love.
Day 1 –Active presents - Buy active Christmas presents that everyone can play with and keep the entire family active –Think of presents like scooters, bikes, skates or fitness games like Wii fit.
Day 2 – Short burst of exercise – With all the social activity over the next few weeks, it may be difficult to find the time to fit in those big workout sessions at the gym. Think about breaking exercise in to smaller 10 minute workouts – try 10 minutes when you get up, 10 minutes at lunch and 10 minutes when you get home in the evening.
Day 3 – Enter a sporting event to keep you focused over Christmas –that way you will be mindful to continue to train and stay healthy over the holidays.
Day 4 – Standard measures – Alcohol is one of the easiest ways to over-indulge at Christmas, so to avoid step backs in your health commitments use standard measures and plan the times that you will drink.
Day 5 – High intensity – Once again swap your longer sessions of training for high intensity sessions – Try circuit or interval training, add in skipping and body weight exercises and even put on the Christmas music to make the workout festive and fun!
Day 6 – Hit the Streets – Head to the shops to do your pre and post-Christmas shopping, walking around the shops, carrying bags and pushing heavy trolleys will get your heart rate up and keep you moving.
Day 7 – Relax – Remember to pencil in some down time over the next few weeks – we all live busy and stressful lives throughout the year, make sure to unwind and relax as it is important for our mental health
Day 8 - Putting up and pulling down your tree – One of our favourite Christmas traditions is to put up and pull down the Christmas decorations and tree each year – it takes time, energy, and a whole lot of activity – just like a workout!
Day 9 – Exercise after food – Try a long walk after breakfast or dinner – this can help to walk off those larger meals and settle the tummy but it also a nice way to take time out from the business of Christmas.
Day 10 – Plan your Christmas splurges – try to maintain your healthy patterns and plan the times you are going to indulge, make sure the very next day you get up with focus and step back into the healthy patterns you have worked all year to create.
Day 11 – Plan a festive picnic – Over the last few weeks I have suggested to revolve social activities around the outdoors like parks, beaches and to also incorporate healthy eating in the shape of picnics with fresh fruit, meats and salads
Day 12 – Do you really want it – We all want our treats over Christmas, but often overeating just makes us feel uncomfortable and will also mean you have to work all that bit harder after Christmas. When you find yourself reaching across the table for an extra handful of peanuts or another fruit mince pie, ask yourself if you really do want this.
I hope you find some of these ideas helpful over Christmas and the New Year, but most of all I wish you all a wonderful Holiday season fill with good health, lots of activity and building memories that will last life time.
Living and loving life to the fullest with the people who matter the most is a precious gift so let’s make this Christmas a magical one.
This year let’s not completely fall off the wagon
Here we are in December and our summer has finally arrived, this is the time of year we all look forward too, catch-ups, Christmas, New Year celebrations, and holidays to just relax and indulge a little more in life. Most of us have our weekends already mapped out for December and into the start of January.
This year let’s not completely fall off the wagon, for many of you, you have worked far too hard all year to make positive changes with your health and fitness and are finally feeling the benefits!–You can still enjoy your summer season and get togethers -but can also maintain and incorporate healthy food choices, exercise and lots of activity into your month to help keep you motivated and ready for a whole new round of New Year Resolutions in January.
Here are a few tips to keep you on track throughout our social month of December!
Let go of guilt – Making yourself stressed over food and exercise during the next few months is not healthy, try not to feel guilty when you have a moment of indulgence, get straight back on track and focus on maintaining a positive attitude to food and exercise – that way you are more likely to stick with staying healthy and fit over the next few months, and not feel overwhelmed and think it is all too much and throw in the towel.
Stay hydrated – Always drink plenty of water during the day to assist your body to stay hydrated, the health benefits of drinking water are endless, but it assist with the digestion of food.
Slow down – If you are at a social event, make sure you try little bits of all types of food and avoid loading up your plate. Chew your food slowly and enjoy the taste and flavour of all foods.
Remember, it takes 20 minutes for the stomach to tell your brain that it is full, so enjoy your meal and listen to it when you are no longer hungry.
Also another good tip is to not linger at the food table chatting, as this can help to stop you from nibbling on unnecessary food like dips and chips.
Be prepared - If you are going to a gathering where you take a plate make sure it is a healthy plate that you can eat and stay on track with.
Get active – Through December stay active with games of sport in the backyard and park, bush and beach walks runs, swimming etc. and do this with friends and family as it will keep everyone fit and happy. You can even plan and organise your Christmas and social catch ups around these activities with a healthy picnic or a BBQ.
Keep your regular routine of exercise up at the studio or at home, as maintaining consistency is the key to enjoy the benefits of exercise and a healthy lifestyle. Even when you are away on holidays there is no excuse as hotels often gyms and pools and you can always go for a walk wherever you are.
Try to keep up your incidental exercise as well, take stair instead of the elevators when doing the shopping, park your car a little further away from your destination, all those simple choices we make in our everyday life can really add up.
Here is a little body weight workout to help keep you in shape you can do at the studio, at home, a park, or even on holidays. All you need is a skipping rope, mat and you, no fancy equipment a no excuses.
3 -5 rounds – depending on how much time you have and your conditioning
10 body weight squats
If you need changes with the workout – go for a walk or run around the block instead of skipping and you can always change your body weight exercises to lunges, burpees, mountain climbers, planks. Variety is always the spice of life and it will help you stay motivated!
You should always be aware that your head creates your world - Ken Keves JR
"Any time you find yourself engaging in negative self-talk, reform your thoughts with a positive affirmation, reframe your thoughts with logic or simply ignore them altogether.While you might not be able to stop the little voice in your head, you can choose which converstations you will participate in and which ones you need to ignore. Taken from Love your Life by domonique Bertolucci
Each day I always look to read something positive to set my day up for a positive outlook. A quote, a passage or affirmation of somekind - usually I just open one of my little affirmation books up randomly to see what will come up and often it resonates with me and be relevant to my life in some way.
Today; I opened up this passage from one of my favourite books and boy did it speak to me and I thought I should share with you as I think we are all guilty of negative self-talk.
I know most people see me as an extremely positive person, which I like to think I am most of the time but there are moments especially in the last five years with Paul and Jimmy dying that I have found myself guilty of negative self-talk and self-doubt.
It is in theses moments that I have to give myself a good talking to, turn to positve the affirmations that have given me strength time and time again.
But most of all I have to remind myself that no matter what happens in life - I am the only one who is responsilbe for maintaining my attitude, my outlook to life and how I am going to continue to move forward to enjoy and celebrate the life that I value so much.
It is easy to fall into the trap of listening to your negative talk but the real challenge is to teach yourself new behaviour patterns to stop, and re-set your self-talk to one of self belief and a more positive approach.
It does take time but it is worth it and it can make a difference to how you see life and all that you can achieve.
Start today with finding that one affirmation that inspires you and keep you positive. Mine is "Strong Body, Strong Mind and Strong Spirit"
Change the way you look at things next time you lose your motivation
We all have the best of intentions when it comes to working out and sticking to a regular fitness and health routine but sometimes life just gets in the way.
Most people can find it a struggle to fit training in around long hours spent at work and extra family commitments.
This is understandable and as a result there may be the odd occasion to miss a session at the gym or with your trainer.
But when you find yourself latching on to any old excuse to avoid a workout - maybe you overslept, had a big weekend or there was a movie marathon on TV - then we know your motivation is at an all-time low.
You may even have hit a wall and it's time to pull out a few trainer tricks to get you going again.
Find yourself a positive affirmation - I use the mantra "strong body, strong mind, strong sprit" and "live life".
Whenever I feel myself needing a little inspiration, I reaffirm my mantra and it reminds me why I love to keep fit and healthy.
Here a few affirmations you might find get you up and out the door for exercise.
> You are stronger than you know
> If it's not challenging you, then it's not changing you.
> You are resilient
> Don't talk about it, be about it.
Change your perspective: Start thinking about what you can do rather than what you can't do.
If you really want to make change in your life don't let the excuses derail you.
so many times I hear people say, "I'll start tomorrow" but in reality tomorrow can often become a week, a month or a year, or for some it can never come.
Keep setting goals: Set yourself some realistic goals that include clear milestones and as you progress towards your goal, you'll find a ripple effect will occur and things will start to fall into place in your work, home life and health.
Schedule a regular workout time: Look at your work and social calendar over the next month and pencil in day's and times you'll make your exercise a priority, that way you have made your commitment ahead and are more likely to follow through.
Just like our nutrition pre-planning, organisation always sets you up- for success.
Think fun and variety: if you are starting to feel bored and unmotivated with your exercise routine, change things up.
Variety is considered to be the spice of life so I regularly try new exercises, change workouts, run different routes to keep me excited and interested in my fitness.
Write down a list of fun activities you have always wanted to try and when you get bored refer to the list and step outside your box and try a new challenge.
Dress the part: Go out and buy yourself a new workout outfit or new runners.
When you look the part and feel the part you are more inclined to feel motivated to exercise.
Put some new tunes on your phone to work out to: Music can improve and lift you energy level.
Reach out to others for support: Grow your support network, find people who have similar goals to when you are in a slump you can call on them to get you going again.
Fake it till you can make it: This I love. Even when I'm not feeling like doing my workout I still turn up and through the motions.
it may not be the best workout but I still achieved it and I've stayed in my routine.
Remember to be grateful: One of the things I appreciate most is I am able to train.
There are people out there who don't have their health and the resources and opportunity to exercise.
Remember your motivation is the key to making change and creating a healthier, happier you, so let's start the motivation and repeat after me - "I can do this" - and never give up.
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.