Tips to achieving your new years resolutions

As a  year ends and another begins, we look back on the events that have happened over the past 365 days. Some good, some bad and it inspires us to set goals and intentions for the coming year. Setting New years Resolutions is a promise to ourselves to commit to our goals to improve our life with a fresh start to the year.

Your new years resolutions could be financial goals, health and fitness goals, personal development goals, the list goes on. But after the hype of the new year dies down sometimes we lose our focus on our goals and forget about what we set out to achieve.


So how do you stay focused on your goals and work on achieving them? If you have set goals for 2019, here is some tips to help you maximize results.

  1. Talk about your goals: Tell your friends and family what your goals are. Discussing your goals helps you stay more accountable to achieving them.
     

  2. Change one behaviour at a time: Having multiple goals and trying to change all the behaviours associated with your goals at once, can feel overwhelming. Work from the bottom up. When it comes to health and fitness goals, work on one thing at a time. That might be joining boot camp and getting yourself into a regular exercise routine first. Then once you've established a set routine work on changing your nutrition or visa versa.
     

  3. Join a group of like minded people: We find that our clients stay more accountable to their goals by supporting and encouraging each other.
     

  4. Set small goals: Having a long term goal can feel too far out of reach so it's important to set small daily, weekly or monthly goals to that help you achieve the ultimate goal. If your goal is to drop x amount of dress sizes, setting yourself a weekly goal of meal planning and planning your training will essentially help you achieve your long term goal. If your goal is to save x amount of money, setting yourself a weekly saving goal will help you save for your long term goal.
     

  5. Keep a list of the small goals you achieve: Nothing is more motivating than achieving your goals but when you set yourself a big goal it can feel like you're still so far away from achieving it. Praise yourself for the small successes and keep a list of things you have achieved so you can look back at how far you have already came.
     

  6. Review your goals regularly: Don't just write them on a piece of paper and forget about them. Put them in a place where you can see them daily. Sit down once a week and review your goals. As time goes on and you work towards achieving them, your goals may change.
     

  7. Don't beat yourself up: Perfection is unattainable so don't bother chasing it. Instead of being hard on yourself when you veer off track from your goals, accept the fact you are not going to be able to be 100% perfect and focus on reaching your goals in a sustainable way. If you still want to enjoy your life then there are going to be times when your diet isn't perfect and you may not get a chance to exercise.
     

  8. Be realistic about your goals: I want to save $1million! I want a six pack next week! Let's be honest. Not many of us are in the financial situation to save a $1million by the end of the year and not many of us are willing to live the lifestyle it takes to have a six pack so be realistic about the goals you set. It's ok not to have a six pack and its ok not to have $1million in the bank. Those things don't buy happiness. Having a six pack could get you a really nice profile picture on Facebook and $1million could buy you a lot of material things but that is not the epitome of happiness.

 

 

12 DAYS OF CHRISTMAS WORKOUTS

The smell of potato bake cooking in the oven. The feeling of the hot sun hitting your skin. The pavlova decorated with fresh fruit and topped with cream. The cold beers sitting in ice in the esky.

Christmas is the most magical and busiest time of the year, its also often the most booze filled and food filled time of the year.

Whether you are staying at home with family for Christmas, going up the coast camping to get away from the hustle and bustle or planning a big night out with your mates on NYE, December is full of temptations and can make even the most disciplined type of people fall off the wagon for a week or two.

This time of the year should be enjoyed with family and friends but this doesn't mean you have to gain weight in the mist of all the fun and temptations. Our advice is to enjoy everything in moderation and stay as active as possible.

Studies have shown that doing just 15mins of physical exercise can help manage your weight by boosting your metabolic rate so if you don't have access to classes or a gym over the holiday period, we have put together 12 x 15min workouts that you can do anywhere and anytime. 

You can choose to just do one workout or if you have a little more time available you can do 2 of the workouts together.

If you are unsure of what the exercises are please send us an inbox message on Facebook or Instagram and we will reply with a video demonstration otherwise you can google search each exercise. 

FB: facebook.com/bodyfitbootcamp12weeks 
IG: @bodyfitbootcamp

Each exercise can be changed to suit yourself if you have injuries or limited space. 

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WORKOUT #1 - Intervals

What you need: an interval timer on your phone

- Set your interval timer to 45sec work and 15sec rest.
- Do each exercise for 45sec and rest for 15sec before moving onto the next exercise
- Repeat 3 times

  1. Squats

  2. Push ups

  3. Lunges

  4. Mountain climbers

  5. Jog/Run (choose a distance of 10-20m)

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WORKOUT #2 - AMRAP (as many rounds as possible)

What you need: a step or surface you can step up onto and timer

- Set a timer for 15mins and do as many rounds as you can before the timer stops.
- Have minimal rest between sets to get the most out of your 15mins.

12 Step ups each leg
10 Plank ups each arm
8 Burpees
10 Single leg lunges each leg
12 Tricep dips

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WORKOUT #3 - Countdowns

What you need: Timer

- Start at 20 reps.
- Each round minus 4 reps.
- Get as much done as you can in 15mins or complete the whole thing without a timer.

20-16-12-8-4 reps

Pop squats
Shoulder taps
Plank rotations
2-phase lunges
Side plank pulses

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WORKOUT #4 - supersets

What you need: timer

- Get as much done as you can in 15mins or complete the whole thing without a timer.
- Repeat the exercises back to back until you've done 3 sets of each

A1: 20 glute bridges
A2: 15 push ups

B1: 10 travelling squat jumps
B2: 5 x 10 mountain climbers/1 burpee

C1: 10 lunge kick back each leg
C2: 20 spider climbers

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WORKOUT #5 - cardio intervals

What you need: skipping rope and interval timer

- Set timer to 1min sets.
- Repeat 3 times through

1. Skipping
2. Ice skaters
3. Burpee push ups
4. Lunge jumps
5. 10metre Side runs

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WORKOUT #6 - EMOM (every minute on the minute)

What you need: timer

- Set a timer to go off every minute.
- At the start of every minute do your reps and whatever time is remaining is your rest.

Do 4 rounds of each exercise

1. 30 squat jumps
2. 16 pike push ups (aka shoulder push ups)
3. 8 get ups
4. 15 x 2-phase sumo squats
5. 50 high knees

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WORKOUT #7 - AMRAP

What you need: a space to run at least 50m and a timer

- Complete as many rounds as you can in 15mins.
- Between each exercise run 50m.

20 frog squats
Run
15 plank ups each arm
Run
20 reverse lunges
Run
10 walk out push ups
Run
20 plank leg lifts
Run

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WORKOUT #8 - intervals

What you need: timer and step

- Set your timer for 30sec sets.
- 3 exercises per round.
- Do one exercise per 30sec and repeat 3 times before moving onto the next set of 3.

1. Ice skaters, high knees, shoulder taps
2. Plank rotations, step ups, walk outs
3. Squat pulses, tricep dips, plank hold

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WORKOUT #9 - countdowns

What you need: timer

- Start at 10 reps and minus 1 rep each set until you get to 1
- Set timer for 15mins or complete the whole workout without a timer

10<1 to 1

10m runs
Burpees
Side plank pulse each side
Single leg glute bridges
Plank ins and outs 
Squat jumps

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WORKOUT #10 - TABATA SUPERSETS

What you need: interval timer on phone and an area to do sprints

- Set timer for 8 x 20sec on 10sec rest
- Alternate between each exercise so you complete 4 sets of each over one tabata timer

  1. Sprints & line jumps overs

  2. Plank ups & plank

  3. Push ups & star jumps

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WORKOUT #11 - AMRAP

What you need: timer and a step

- Complete as many rounds as you can in 15mins
- or set yourself a goal to get x amount of rounds out without a timer

12 Bulgarian split squats
15 Tricep push ups on step
12 Plyo step ups each leg
20 Bicycle crunches
30 Mountain climbers

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WORKOUT #12 - Shuttle runs & abs

What you need: 5 markers, an area you can run at least 30m & a timer

Shuttle runs: set out 5 markers. Run to the first marker and back to your starting line. Run to the second marker and back to your starting line. Repeat until you have done each marker.

- Complete as many rounds as you can in 15mins
- or set yourself a goal of how many rounds you want to complete without a timer

Shuttle runs
10 Leg raises
10 Crunches
10 V-ups
10 Side crunches

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Our next round of Boot Camp starts on the 14th January 2019. Our trainer will be running their own sessions over the holiday period at Woy Woy and Bateau Bay. Please go to our website to send an enquiry 12bfbc.com.au/enquire-now

7 Tips for creating your own motivation

Something we get asked a lot  is "how do you stay motivated?!" And the truth is no one is motivated 100% of the time. The key is creating healthy habits so you don't have to rely on being motivated. Just like you brush your teeth out of habit every night. It's not because you're motivated too. It's just something you do without thinking about it.

A habit is a routine or behaviour repeated regularly and tends to occur subconsciously. Waking up early for work becomes a habit. Even on the days you don't want to get out of bed, you still get up and go. Why? It's a habit you've created. You created the habit so you can pay your bills and live a comfortable life. 

So why can't your health motivate you to exercise or eat a healthier diet? Maybe your health isn't important enough to you to make a change or perhaps your health hasn't majorly suffered enough for you to want to move your body more or eat healthier. Imagine your doctor told you tomorrow you had heart disease and he said you need to exercise regularly and change your eating habits otherwise you will die in a month. Would that be enough to motivate you to improve your health?

Rather than trying to find motivation, or a health scare to motivate you, create your own motivation! Implement our tips below to create your own daily motivation...

  1. Set goals regularly. Its great to have major goals but most people set major goals and then forget about them because they seem to far out of reach. It feels good to achieve goals so setting smaller goals, that help you reach your major goal, will boost your motivation to stay on track.

  2. Change your perspective. Shift your thinking from negative thoughts and practice positive self talk. Over-thinking things and talking down to yourself is a very un-motivating behaviour. Listen to uplifting podcasts or youtube videos to block out negative stimulations such as the news and scrolling through social media.

  3. Listen to music regularly. Music can help you stay motivated and focussed. If you find exercise boring or doing the house work, listening to music can make you run faster or get more done around the house. A powerful song can change your mood instantly. Music can be fun and uplifting, making you more motivated and energised.

  4. Change your environment. There are places we go that inspire us and cause us to shift our focus and state. Getting out in nature away from the hustle and bustle can help keep your thoughts clear so you can break away from those un-motivating patterns. This could be going for a hike in the forest or having a swim in the ocean to invigorate you.

  5. Organise your life. Schedule in workouts, food shops, meal prep, study around work and other events in your life to help you create healthy habits. You are more likely to stay motivated when you have a plan.

  6. Take massive action. Action is the key to motivation. Thinking of doing things is the most de-motivating thing you can do. Don't sit around and think about things while everyone else is doing something. The time you sat around thinking of doing that walk, you could have had it done by now. Have a "just do it" attitude.

  7. Surround yourself with people who motivate you. This is the number 1 reason why you should join BodyFit Boot Camp! The women of this group support and encourage each other which builds confidence and motivates them to keep going. You need to hang around people who are optimistic, who uplift your energy when you are around them and who make you want to reach your goals.

When you leave our group training sessions you will feel energised because our trainers and the women who train with us create a fun and motivating environment. If you haven't never exercised before or if you are intimidated by going to the gym on your own, then you will love our training sessions. We have 3 locations across the Central Coast. Bateau Bay, Woy Woy/Umina and we will be starting at Gosford in 2019!

If you want to find out how to join, click this link to send us an enquiry 12bfbc.com.au/enquire-now

Calories In Calories out

You are not over weight because you are not taking the latest fat burner. You are not overweight because you don't follow the latest fitness influencers meal plan. Unless you have a medical condition which prohibits you from losing body fat, the only reason why you are overweight is because you consume too many calories and don't move your body enough. You don't need to purchase a new diet! You already have a diet, you just need to improve it! 

The diet industry is worth $70.3 billion through the sale of diet products and diet plans. The past 10 years we have seen a massive rise in bodybuilding (physique competitions) which has coincided with the rise of social media. Our news feeds are flooded with images of lean bodies promoting products and meal plans, making people believe the only way they can lose weight is if the purchase the latest fad. With social media now heavily influencing the way we live our lives, there seems to be a new diet product on the market every week promising quick fix results without even addressing the reason why people are overweight in the first place.

What if I told you that you don't have to cut out carbs to lose weight!? What if I told you that you don't have to spend $$$ hundreds of dollars on weight loss products to lose weight? And what if I told you that you could still eat all the foods you enjoy to lose weight!? Sounds amazing right!

Understanding calories in calories out will completely change the way you look at managing your weight. When you hear the term "calories in calories out" what are we actually talking about?

Calories in is quite literally all the calories you consume in a day, your energy intake. Calories are energy.

Calories out is the amount of calories your body (burns) expends on a daily basis to live. What makes up calories out is a little more complicated. The following 4 parts encompass all the energy we expend during the day:

- BMR (basil metabolic rate), is the amount of calories your body burns to keep the body functioning (to breathe, keep your heart beating, grow new cells)
- NEAT (non exercise activity thermogenesis), is energy expended for everything we do that is not eating, sleeping or sports-like exercise. This includes walking, waving your hands around, fidgeting, brushing your teeth, standing etc. All the small movements you don't think about doing throughout the day.
- TEF (thermic effects of food), the amount of calories you burn processing food for use and storage. For example, fat is very easy to process so has very little thermic effect (needs less calories to process), while protein is much harder to process and has a larger thermic effect (needs more calories to process)
- EA (exercise activity), simply the calories you burn doing exercise (home workout, boot camp or gym workout)

In order to lose fat, you must create a calorie deficit where the energy you burn exceeds the energy you consume. 

The reason why fad diets have you losing a lot of weight in a short period of time is because they are an extreme calorie deficit. However, most of the people who go on these fad diets will gain their weight back because the diet was not sustainable. This is how the yo-yo diet is created, where someone will go on a diet, lose fat, stop the diet, gain their weight back and then start another diet to repeat the same process again. 

You can create a more maintainable calorie deficit by working out your TDEE (total daily energy expenditure), track your calories and reduce the amount of food you consume while eating the foods you enjoy. It might take you a little longer to lose the same amount of weight as you did on one of those fad diets but you will not yo-yo and gain all your weight back. 

As an example:

Jo weighs 100kg. She went on a 1200 calorie diet for 12 weeks and trained 7 days a week, which is an extreme calorie deficit for her. Jo lost 15kgs but because she could not stick to a 1200 calorie diet and training 7days a week for the long term. She had no energy, burnt herself out and gained all her weight back. 12 weeks after finishing her 12 week diet Jo weighs 100kg again.

Sarah also weighs 100kg. She worked out her TDEE, created a 10% calorie deficit (which worked out to be 1800calories), used My Fitness Pal to track her calories and trained 3 days a week on average. Sarah can sustain an 1800 calorie diet so enjoys a wine every night or some ice cream but doesn't binge eat. Training 3 days a week is also manageable for her. Sarah has plenty of energy and feels amazing because she is nourishing her body with a sufficient amount of calories. She loses 30kg over a 12 month period and keeps the weight off for the rest of her life. While Jo still weighs 100kg and is starting her next quick fix diet.

Knowing the correct amount of calories your body needs and tracking your food allows you to create flexibility in your diet so you can sustain your diet long term. You can allow foods in your diet that are generally considered "bad foods" such as chocolate, bread, wine, pasta etc by adding them to your daily calorie intake. This means no foods are off limits and you can develop a good relationship with food by not ever feeling like you're on a diet.

There are a number of ways you can increase TDEE (total daily energy expenditure). These things will add to your calorie expenditure so you are more efficient at losing body fat. 

  1. Increase your BMR by building more muscle through resistance training. The more muscle you have the greater calories your body burns at rest.

  2. Increase your NEAT by moving your body more. Walk to work, park your car further away from the train station, take the stairs rather than the elevator, if you work in an office get out of your chair more often to do more steps.

  3. Eat a high protein diet. This doesn't mean eating chicken at every meal. Protein is found in an abundance of foods. By increasing the protein in your diet you increase the amount of calories you burn to process your food. Protein also helps you maintain and build muscle which will increase your BMR.

  4. Increase your exercise activity. You cant out train a bad diet but you can add to the amount of calories you burn on a weekly basis by participating in voluntary exercise like boot camp or gym workouts. The amount of exercise you do needs to be manageable so you can stick to it and don't burn yourself out.

If you would like more information and support, we hold a nutrition seminar at the beginning of each boot camp round to help you work out your TDEE and create a sensible calorie deficit. We teach you how to use My Fitness Pal so you can track your food, eat the foods you enjoy and not be on a restricted diet. If you join our program you will have the added support from your trainers and peers to ensure long term success.

What are you waiting for? Sign up now, ditch the diet and fat burning products!!

https://www.bodyfitbootcampaustralia.com.au/enquire-now

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Tips for living a balanced lifestyle

Having a balanced lifestyle is considered essential for optimal levels of physical and mental health. This day and age life is extremely busy. Whether you have a family, work full time, study or you’re retired its hard to find balance within your life. There is always someone or something to answer to. There are things we all want to do and things we must do.

But what does it mean to have a balanced lifestyle?

The definition of a balanced lifestyle (work-life balance) refers to a lifestyle which a healthy balance exists between time and effort spent working, time spent with family and friends and also considering your health and fitness, emotional well being and personal pursuits (goals and other interests).

The challenge is trying to balance things we must do, such as work, with things we choose to do such as workout and enjoy time with friends and family.

6 TIPS FOR CREATING A BALANCED LIFESTYLE

1. BE KIND TO YOURSELF

If you are living an unhealthy lifestyle you will find it hard to accomplish things. It’s important to get plenty of sleep, eat a well balanced diet and exercise regularly. If you eat a lot of junk food and do little exercise you will find you won’t function adequately.

Eating a well balanced diet and exercising regularly doesn’t mean you need to be on a strict diet or spend hours in the gym everyday.

Start by reducing the amount of processed foods, take away and alcohol you consume, and increase the amount of nutritious food you eat like fruits, vegetables, lean meats, nuts and whole grains. You can still enjoy processed foods and alcohol but do so in moderation. This might mean having one glass of wine every night rather than a whole bottle or having a fun size chocolate rather than a whole family block.

Set aside some time each day to move your body. This might mean doing a short home workout or going for a short walk in your lunch break or taking the dogs for a walk after work. Aim to get 2-3 challenging workouts in each week either at boot camp or the gym.

2. PLAN AHEAD

Balance does not mean cramming in every single activity possible. Each week evaluate your tasks that need to be done such work, study, appointments, kids activities etc. and organise your life in your diary or calendar. Make time for exercise and meal prepping so you are taking care of your health. Be sure to allow for quality time to connect with yourself, friends and family so you can recharge your batteries with some down time.

A few ways to stay on track with your health and fitness is to plan ahead for the following day. Prepare your meals the night before for work just like you would for your kids to go to school, pack your workout bag to take with you and get changed into your active wear so you are more likely to be active in the afternoon or do the workout you planned.

3. ACCEPT THINGS CAN HAPPEN UNEXPECTEDLY

When things happen that you have no control over, learn to go with the flow rather than get stressed or upset about it. The kids might get sick or you may get stuck in traffic so you miss out on going to boot camp. Shit happens and we have all experienced times in our lives when things happen unexpectedly and throw your plans off course. If you accept that unexpected things can happen at any time, you will less likely fall of track. Be able to adjust your plan so if things do get thrown off course, you can take a different approach (like do a home workout) or reschedule (plan to catch up with friends another time).

There are also times in life where achieving balance is just not possible. A family emergency might happen that needs your full undivided attention and takes up all your energy and time. If this happens, do whatever it takes and when everything has settled back down take time to rejuvenate yourself.

4. LISTEN TO YOUR BODY

Use your intuition and listen to your body.

If you’ve been working a shit load and feel stressed then take some time out to pamper yourself or focus on your health.

If you have been training hard everyday and it’s taking a toll on your body because you now have injuries, reduce the amount or the intensity of your workouts and focus on healing your body through rest days, doing some yoga or stretching, getting a massage or seeing a physio.

Perhaps you feel disconnected from your friends so make some time to catch up, have a chat or go out for lunch.

5. LIVE YOUR LIFE WITH INTENTION AND KNOW YOUR PRIORITIES

Your day might not go as planned but if you approach each day with a positive mindset it will go more smoothly if you are in a good head space. Wake everyday with the intention of making the best and getting the most out of your day. Knowing what your priorities are will also put perspective on your day.

Let’s say you got stuck at work or your kids got invited to a friends for the afternoon so you had an hour less to do things you had planned for the afternoon. Going to boot camp rather than folding your washing may take priority because your health is important to you and you have enough clothes in your wardrobe to last to the weekend. Or perhaps your house is a pig sty so you choose to clean rather than watch The Bachelor because having a clean house is more important to you than sitting down watching TV. Maybe your friend has lost one of their parents and they need your support. Being there for your friend might take priority over all of the other things that you need to do in your life at that time.

Also avoid becoming overwhelmed by not taking on too many big projects in your life at once. You may be in the process of planning your wedding so starting a new course to change careers may not be a good idea to do at the same time. Don’t bite off more than you can chew.

6. LET GO OF PERFECTION

For me this is one of the most important tips. While you’re too busy chasing perfection, you miss out on all the little joys of life. Once you realise there is no such thing as perfection the quality of your life improves.

Stop stressing about having a perfectly cleaned house everyday, let’s be honest, your husband and kids are only gonna trash it again tomorrow. It’s ok if the dishes haven’t been washed, it’s ok if you haven’t vacuumed the stairs in two weeks, it’s ok if your laundry needs to be folded and it’s ok if you have some cob webs in the hall way. There’s always gonna be something that needs to be done.

Stop worrying about having a perfect body. Focus on being healthy and happy because that’s what really matters. It’s ok if you have some cellulite, it’s ok if you have fat on your stomach, it’s ok if your legs wobble when you walk and it’s ok if you have a bit of back fat. You’re not gonna look back when you’re 70 and think wow I’m so glad I spent my whole life being insecure about my body or missing out on special occasions because I was on a diet. If you’re constantly focusing on having the perfect body, you will never get it.

Stop chasing perfection because it doesn’t exist. There are gonna be times when you’re overloaded with work. There’s gonna be times when your kids have event after event on. There’s gonna be times where you aren’t going to be able to workout. There’s gonna be times when you let your diet slip for a week or two. There’s gonna be times when your house is trashed and there gonna be times when you can find that “perfect” balance in life. Just remember it doesn’t last forever.

We can’t control and plan for everything in our lives but we can decide when, where and how we use our time and energy. This might require some organising and sacrifices here and there but in the end it will lead to less stress and a better balance in your life.

🍑GLUTE ACTIVATION🍑

🍑GLUTE ACTIVATION🍑

We all want a firm behind. A butt that looks great in jeans and is perky.You won’t build a butt unless you activate your glutes and get them working. Your glutes are one of the biggest muscles in your body and play a very important part in keeping your back strong and injury free. One good way to tell if you’re not activating them, is if they don’t get sore after training like your quads do (the front of your thighs). There’s a few ways you can get them fired up and working hard.