Top seven ex­er­cise suc­cess tips

Great Health Guide - - CONTENTS - Kat Mil­lar

When it comes to stick­ing to ex­er­cise and mak­ing it more fun and en­joy­able, I have some re­ally cool tips that can help make ex­er­cise eas­ier to stick to. Through­out my time in the fit­ness in­dus­try since 2003, I’ve come to re­alise that there are cer­tain things that suc­cess­ful peo­ple do when it comes to ex­er­cise. These things help keep them on track, mo­ti­vated and con­sis­tently in­spired to keep ex­er­cise as a life­style habit.

1. Keep it En­joy­able, Man­age­able and Sim­ple:

If you want to be some­one who ex­er­cises for life, I be­lieve that the more en­joy­able, sim­ple and man­age­able you make your ex­er­cise rou­tine, the more likely you will be mo­ti­vated to do it. If your ex­er­cise is too com­pli­cated, hard or bor­ing, you will find a host of rea­sons not to do it – and then you’ll feel bad about it. Find­ing en­joy­able ex­er­cise and look­ing for­ward to it can be a to­tal game-changer for peo­ple. It doesn’t mean you will feel like do­ing it ev­ery sin­gle time, or that there won’t be days when you strug­gle to get mo­ti­vated to do it. But it will mean you are more likely to keep it up reg­u­larly. Ask your­self what you re­ally love. Is it danc­ing, box­ing, classes? If you can’t think of any­thing, it may be time to sim­ply try some new things and choose your favourite. Be care­ful not to over­com­pli­cate it. Don’t try to make five or ten changes at once or set your­self tar­gets that are com­plex or unattain­able. This week, just pick one thing to fo­cus on and do it well.

2. Go at Your Own Pace:

Go­ing at your own pace is all about your own per­sonal bests. Healthy com­pe­ti­tion that in­spires you to push your­self can be very ben­e­fi­cial. How­ever, many peo­ple com­pare their jour­ney to oth­ers. To keep from burn­ing out, de­cide to go at your own pace. I re­mem­ber a time when I was out run­ning and a guy ran past me and I thought, ‘I’m go­ing too slow’. I started run­ning to try and catch up and next thing I found my­self slow­ing to a walk be­cause I ran too fast to keep up and over did it. I was an­noyed. I had to slow to a walk. It was a good les­son for me to go at my own pace!

3. Fol­low a Per­son­alised Pro­gram:

Your body is unique and un­like that of any other per­son. It’s im­por­tant to make sure you are per­son­al­is­ing your pro­gram to suit your in­di­vid­ual pref­er­ences, needs, body-type, per­son­al­ity, goals, his­tory, strengths and weak­nesses.

4. En­list Pos­i­tive Sup­port:

Ide­ally, en­list the help of a train­ing buddy or Ex­er­cise Pro­fes­sional to help you in your fit­ness jour­ney. Whether you want to get fit­ter, stronger, leaner, more toned, have more en­ergy or all of the above, hav­ing ac­count­abil­ity, cheer­lead­ers, pos­i­tive sup­port and help, can make the world of dif­fer­ence.

5. Cover all bases - Re­sis­tance, Car­dio, Flex­i­bil­ity and Mo­bil­ity:

Re­gard­less of your goal, I rec­om­mend that you cover all 4 of these as­pects in your pro­gram. If your pro­gram doesn’t cover all 4 of these ar­eas, re­search what you need to do. Get­ting pro­fes­sional help can help re­duce poor tech­nique, in­juries and over or un­der de­vel­op­ing cer­tain mus­cles to the detri­ment of oth­ers. It can also help you get the most out of your time.

6. Reg­u­lar Move­ment:

Daily move­ment is best; our bod­ies are de­signed to move. This, how­ever, doesn’t mean go­ing hell-for-leather each and ev­ery day. Make sure you vary the in­ten­sity and type of train­ing to give your body a change.

If you want to save time in your re­sis­tance train­ing, use ex­er­cises that tar­get large mus­cle mass to get more bang for your buck. For ex­am­ple, multi-joint, com­pound ex­er­cises such as squats, lunges, push ups and rows. Al­ways al­low suf­fi­cient rest and re­cov­ery. For ex­am­ple, HIIT one day, weights the next then yoga or a walk or swim the next.

7. Cre­ate an Em­pow­er­ing En­vi­ron­ment:

If you’re not reached your goal yet or are strug­gling to get mo­ti­vated, check your en­vi­ron­ment. How mo­ti­vat­ing is the phys­i­cal lo­ca­tion where you ex­er­cise? Is it a place you en­joy go­ing to? An em­pow­er­ing en­vi­ron­ment also in­cludes peo­ple. If you’re the kind of per­son who likes ex­er­cis­ing with oth­ers, are you in a group train­ing en­vi­ron­ment? If not, you are likely to get bored or feel like you’re not hav­ing fun. Pick any of these 7 suc­cess prin­ci­ples that you feel will help you the most and choose a sim­ple next step to start tak­ing ac­tion to­day. Your body is too im­por­tant not to take the time to cre­ate a sim­ple, en­joy­able and man­age­able move­ment plan.

Kat Mil­lar owns Get Re­sults Train­ing, ded­i­cated to help­ing peo­ple trans­form their health, mind & body. Since 2003, Kat has helped thou­sands of peo­ple achieve their goals. She’s a coach, speaker, award­win­ning fig­ure com­peti­tor, fit­ness lec­turer & NLP prac­ti­tioner. Her pas­sion helps peo­ple achieve life-chang­ing re­sults & ful­fill­ment, with a range of pro­grams for holis­tic health & body trans­for­ma­tion. Con­tact via Kat’s web­site or Face­book

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