NAMASTE ON TRACK

SPRING IS THE TIME TO RE­JU­VE­NATE YOUR EX­ER­CISE REGIME, SAYS NA­DIA FIT­NESS EX­PERT KAT STAN­LEY FROM REDEFINEDU. HERE SHE SHARES HER TOP FIVE TIPS FOR KEEP­ING MO­TI­VATED – WITH B.F.A.S.T.

Nadia - - WELL-THY GOALS - @kat­stan­ley_newzealand

B IS FOR BUDDIES

Sur­round your­self with a sup­port net­work of fam­ily, friends or col­leagues who are keen to get fit with you. Apps such as My­fit­ness­pal (free to down­load from the App Store) can be re­ally use­ful for log­ging fit­ness and nu­tri­tion, and you can even keep tabs on your buddies’ progress, too! A per­sonal trainer or coach can di­rect your ef­forts ef­fi­ciently with a spe­cific train­ing plan to get you started.

F IS FOR FUN

Find a type of ex­er­cise that tick­les your fancy. If you have al­ways wanted to try rock climb­ing or Zumba, book in a reg­u­lar class. Join your kids for a spot of Poke­mon Go, have a date at the ice skat­ing rink or get down to the beach. Keep your rou­tine from get­ting mo­not­o­nous by try­ing out dif­fer­ent ac­tiv­i­ties that not only burn calo­ries but make mem­o­ries at the same time.

A IS FOR ACHIEV­ABLE

The most ef­fec­tive way to keep your mo­ti­va­tion up is to break down big goals (eg yearly) into re­al­is­tic, smaller chunks (eg weekly). That way you’ll have a vis­i­ble, mea­sur­able and time-bound tar­get. For grand goals like com­plet­ing a marathon, your goal at the end of the first week may be to get up to run­ning for 10 min­utes non-stop. If you have a big trans­for­ma­tion goal (like los­ing 20kg), aim to drop 0.5kg each week. Fast for­ward 10 months and 20kg will have gone!

S IS FOR SCHED­ULE

The more or­gan­ised and pre­pared you are, the greater your chances of suc­cess. Set a phone re­minder to go off each day and place your ex­er­cise gear by your bed the night be­fore. Cre­ate a playlist of your favourite tunes and get that crank­ing in the car on the way to your ex­er­cise ses­sion. Use a wall cal­en­dar at home to plan your weekly ac­tiv­ity and, when you have com­pleted the plan, tick it off. You will def­i­nitely make progress if you do 30 min­utes of mod­er­ate-in­ten­sity ac­tiv­ity most days of the week.

T IS FOR TREAT (YOUR­SELF WELL)

Stay­ing in the game means re­ward­ing com­mit­ment and not get­ting dis­cour­aged if things don’t go to plan. Al­low for some flex­i­bil­ity. Feel­ing ex­hausted? Walk in­stead of jog or try a short 15-minute core work­out at home. This could be three rounds of a plank, a side plank (left and right), toe taps and su­per­mans for a minute each. Sore mus­cles or feel­ing un­well? Get a mas­sage or try a Youtube stretch ses­sion. When you have com­pleted your planned ex­er­cise for the week or hit your goal weight for the month, book a fa­cial or buy some­thing that makes you feel good. Cel­e­brate suc­cesses and you’ll stick with it.

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