What’s Your 2020 Vision?

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Happy New Year!!

So here it is! A new year and a new decade! And to paraphrase John Lennon, what will you have done at the end of it? If you’re like many, January One is the day we make all kinds of resolutions, promises, goals and visions in a bid to make positive changes! That can only be good right?!

Well, yes and no. Date based goal setting often fails because they’re purely driven by obligations we feel in the moment. So the desire to create change and the implementation of those resolutions can have an enormous chasm. The talking and the doing! It’s easy to talk about what we want to achieve but where most fall down is in the doing! And it’s easy to start with the doing when we feel motivated and pumped (on Jan One) but, for many, the doing stops when it gets inconvenient, hard, challenging. Well the truth bomb here is that it’s inevitable. There will be times when doing what your goals require is inconvenient, hard and challenging. You can ‘hope’ it won’t be but that’s an unrealistic expectation. So how do we move toward our goals despite this reality?

It all comes down to YOU! As a trainer, I can provide opportunities and information for people to help them, guide them toward their goals (ie training and passing on knowledge). As a trainer I can encourage and support people but what people do with those opportunities is totally in their control, not mine. Your trainer/coach can’t make the decision for you to get out of bed for a 6am training session. But YOU can! Your trainer/coach can’t make the decision for you to train a little harder during that session! But YOU can! If YOU know you’re not training as hard as you could then it’s it’s totally in YOUR control to change that. Your trainer/coach can’t make the decision for you to be more resilient in reaching YOUR goals. That comes down to YOU too! Your trainer/coach can’t make the decision for you to persevere despite inconvenience, discomfort or challenges. That is totally in YOUR control! Sure! You can choose to make it about outside influences. That’s your choice but that strategy won’t move you toward your goal! Also, if you’ve set goals before and you haven’t met them, take some time to consider what and why. What didn’t work before? Why didn’t it work before? What will be different this time? What can you do to ensure it will work this time?

So while it’s my vision that every personal training client, every small group training client I come into contact with will reach their goals for this year, I know that ultimately it will come down to their choices. Whether they make the decisions that are required to do the work to reach their goals. It would actually be quite arrogant of me as a trainer to consider that I’m the be-all and end-all in YOU reaching your goals because ultimately YOU are. YOU will get there because YOU did the work, made the decisions required, had the courage, put in the effort to create the result YOU envisioned. So how do you achieve those visions, goals and promises? YOU create it by doing the work, accepting the challenges, taking the opportunities presented. Getting out of your comfort zone.

I love and have a passion for helping YOU create the plan and executing that plan. I love being in a position to encourage, love and support YOU toward those goals! Results In Motion is my vehicle to provide for people dedicated to reaching their health and fitness goals. Let’s do it!

3 ‘Secrets’ For Staying On Track

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Motivation – like time, it’s fleeting!

The most common (and honest) reason I’ve heard for people walking away from their fitness goals is lack of motivation. “I’m just not motivated anymore”…”I just CBF anymore” are common dropout lines.

But here’s the truth about motivation. It’ unrealistic to expect that you’ll feel motivated 100% of the time. Nobody does! I’ve been training for nearly fifteen years now and I can tell you I’ve had plenty of occasions during that time when I felt a complete lack of motivation. This is when the excuses can easily start to get between you and your goals. Between you and your ‘why’ and in the way of your initial motivation for getting started. It’s too cold. It’s too hot. I’m too busy. I’m too tired. And the list goes on. I’ve heard them all!

So here’s three ‘secrets’ for staying on track when motivation jump squats out the window;

  1. Your best training partner is a really strong ‘why’.  Your reason for better nutrition and exercise. Like passwords, they need to be strong. Your ‘why’ should fiercely resonate on an emotional level. Mine were based around longevity and my kids. I wanted to be a good example for my kids. And I wanted to be around for as long as I could for them. I also wanted to give myself the best chance at a longer, healthier life. Your ‘why’ should have the power to get you out of bed for that early morning sesh. It should have the power to push you out of your comfort zone. It should inspire you to become comfortable with being uncomfortable.
  • Your training needs to become as non-negotiable event as regular showers. We don’t wait to be motivated to take a shower, even though it’s cold. Or because we just can’t be bothered. Not for long anyway! We just do it because we know it’s a non-negotiable to take care of our hygiene. So why would we consider that taking care of our health and fitness is negotiable?
  • Make your training sessions an unbreakable appointment for yourself! When I decided I was going to make a forever change to my health and fitness, my training times became unbreakable appointments. There had to be a dire emergency for me to break that appointment. This one may come with resistance from friends and family when you start being less available but my perspective on that is that nobody that truly cares about me and what I need would disrespect my desire to be a happier, healthier version of myself.

We’d love to hear what your ‘why’ is for your training! Tell us in the comments and inspire others to find that powerful ‘why’!

RECIPE: Coconut Almond Grain Free Porridge

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This porridge recipe is easy and delicious! No wonder I’ve had it so many mornings recently. If you’re intolerant to oats or just wanting to try a new version of porridge, this is the recipe for you!

Coconut Almond Grain Free Porridge
• ¾ cup (180 ml) unsweetened almond milk3-Minute-Coconut-Almond-Porridge-3
• 6 tablespoons (39 grams) unsweetened shredded coconut
• 3 tablespoons (21 grams) blanched almond meal/flour
• 1½ tablespoons (about 10 grams) golden flaxseed meal
• ½ teaspoon (2.5 ml) pure vanilla extract
• Pinch of sea salt

Place all ingredients in a saucepan and gently heat while stirring. You can add your choice of flavourings and natural sweeteners eg cinnamon, coconut sugar, maple syrup.

The porridge is ready once it starts to thicken which usually only takes a couple of minutes.

Top with your preferred choice of fruit, nuts and seeds. Drizzle some more maple syrup or honey if needed and enjoy!

Winter Training Tips

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Hope you are all having a great week, despite the absolutely artic conditions. It cannot be denied that Winter is well and truly upon us and in between the torrential rain, icy wind, freezing mornings and dark evenings; we’re here to brighten your week with some fitness motivation. This week’s column is about Winter and it’s challenges, how best to manage them to ensure that you continue your fitness regimes and remain balanced and healthy with your eating.

Winter Exercise Tips:

1. Always have a backup plan so you training routine isn’t dependent on the weather – can’t run outside? Then do a mini session in your lounge room such as:

20 push ups
20 sit ups
20 squat jumps
20 dips (off coffee table)
50 mountain climbs
20 burpeees
REPEAT x4 and time yourself to do as quickly as possible

2. If you are going to train outdoors, make sure you have appropriate training gear – i.e. weatherproof running jacket, compression tights, gloves etc. Keep rugged up and remain warm as best you can during all parts of your workout
3. Think about your pre-session preparation – can you warm up and somewhere inside first? Focus on big dynamic movements to get joint and muscles engaged, try and get the heart rate up to get blood pumping. Try 30sec of knees up, 30sec of mountain climbs, 30sec of star jumps and 30sec of arm windmills – REPEAT X3 – this is a 6min warm up and after this you should be ready and raring to go!
4. Don’t neglect the post-session recovery – if you’ve been out somewhere cold, get in to a warm shower immediately. Stretch in the shower and utilise the heat to keep your muscles supple
5. Always start the day with a hearty warm breakfast – a popular option at the moment in the Results in Motion team is the oats recipe below – SO GOOD, try it!
6. Most importantly remember that the rain won’t hurt you and if you’re training at a decent intensity you shouldn’t feel the cold – believe in yourself and your ability to push past these conditions. You CAN go for a run in the rain, you CAN still train in 5 degree weather, you’ve just got to be smart about it and utilise some of the tips above. Nothing beats a crisp Winter morning so get out there and get some fresh air!

Hearty (and delicious) Winter Breakfast:

30-40g rolled oats (depends how hungry you are!)
2/3 cup almond milk (any milk will do though)
½ banana
½ serve vanilla protein powder (optional)
Sprinkle of cinnamon and nutmeg

Microwave for 3min, making sure to stir every minute
Then the best bit: top with a tablespoon of peanut butter and let it ooze through your porridge – trust us, it tastes like a nutty banana cake!

So face Winter head on this week – amp up your training utilising these tips and really challenge yourself to get out there and give it a go. Remember the healthier you can stay across these cold months, the better condition you’ll be in come Summer, and the less chance you’ll have of picking up every cold and flu floating around. Have an amazing week and keep warm!

Final Autumn Boot Camp Results

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Sign Out FINAL RESULTS TABLE – some absolutely brilliant results here guys:
Most Improved Push Ups – Athba A – 62% improvement
Most Improved Squat Jump – Jules Brealey – 63% improvement
Most Improved Sit Ups – Lily Vaughan – 88% improvement
Most Improved Bound Jump travel – Mimi Dymond King – 100% quicker
Most Improved Push Up hold – Kayla Roberta Wilson – 100% longer
Most Improved Beep Test – Annie Vu – 100% improvement – please note a special mention to Travis White who ran the highest score at level 15.1
Runner Up for most Improved Fitness % – Maxine Skipper – 51%
Runner Up for most CM lost – Lily Vaughan – 26cm
WINNER most improved fitness % – Annie Vu – 54%
WINNER most cm lost – Mimi Dymond King – 27.5cm
Amazing work team smile emoticon

Healthy Winter lunch

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See all these pretty colours? This is my healthy winter weather lunch! Noms corn for carbs, veggies for nutrients and Kangaroo sausages for a lean protein source. So good on a crap day like today! On a getting lean mission again!