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I see it every day, ladies hitting the gym 5 times a week, sweating it up, wearing the latest Lululemons and loving life. They are ready to SERIOUSLY hit some goals because summer is coming! The treadmill does not know what is about to hit it!

Then I see the same ladies 6 weeks later, looking less eager, tired, uninspired. They tell me, I haven’t seen ANY results.

And then I start with a few simple questions, 

What have you been doing in the gym?

Why have you been doing that type of program/diet?

How is that working out for you?

“I have been doing 5 HIIT classes a week, plus two runs on the treadmill and a 5-day juice detox”

“ I lost 2kgs in the first week but then it came back. I feel like death. I’m so hungry I could eat my hand”

I get it, every magazine you pick up says eat less, move more. We have been conditioned from a young age to believe cardio is King, it seems these old school fitness myths just don’t die.

So I am here to help you ladies and break down these myths and get some real results.

Myth 1: Cardio is the secret to fat loss 

Cardi-NO! The majority of females prioritize vast amounts of cardio and conditioning while starving

themselves to see fat loss results or get ‘toned’

Cardio-focused training can lead to skinny fat, where a person can be quite lean looking but still carry a few trouble spots and have little muscle tone.

To change body composition focus your attention on getting stronger, a consistent strength program and consuming optimal macronutrients including adequate protein to support muscle growth.

Proper amounts of cardio and conditioning work are healthy and fine to do. However, resistance training is King when it comes to improving body composition. 

Seriously, you are not going to get a booty or shoulder boulders on the treadmill.

Myth 2: 1200 calories

Double day training, 1200 calories. Celebrating the fact you ate the same amount as a toddler. I have no idea where the 1200 calories came from but it is I tiny amount of food to eat for active women and yet it seems stuck in our psyche. Drastic calorie reduction teamed with excessive cardio will lead to weight loss. However, to continue seeing results means more hours counting down the timer on the treadmill and more lettuce leaf sandwiches. 

There becomes a point where there is nothing left to reduce and progress stalls. This is also known as hitting the wall you cannot eat any less, or train any more and you have nowhere left to go on your fat loss journey. 

What happens next is rebound from the crash diet and burn out from the excessive cardio is a hardcore weight regain.

Myth 3: More is always better 

Ladies, I know you are all overachievers, but what if instead of spending 8 hours in the gym each week, you spent 4 and got the same results! That’s an extra 4 hours of your time back to call your bestie, catch up on MAFS or go for brunch.

Double the time does not mean double the results. Overtraining consistently will completely screw up your hormones your body and your relationship with yourself and lead to a higher chance of injury.

There is a sweet spot in your training which is between enough exertion and effort and enough rest and recovery. Too little exertion and you may not get the results you are after, too much training and you are more likely to burnout, get injured and have diminishing returns. Additional hours in the gym past the ideal level of exertion are going to have limited results.

For most of us we don’t need to be doing 7 days a week, double sessions or 4 hours in the gym. Having a consistent program of 2-3 resistance sessions per week with adequate sleep & nutrition is enough for most women to achieve and maintain their goals. 

Overtraining consistently will completely screw up your hormones your body and your relationship with food and exercise.

Myth 4: PB’s every week

This used to be me. Every week in the gym was a new PB, because every week I did a whole bunch of new exercises. On Instagram the highlight reels only show the heavy days, the PB’s and the celebration. To get to your strongest lift key principles like progressive overload and smart programming need to be followed. No, you don’t need to max out every session, having a mix between intensity, load and rep range will help you to keep progressing as well as allowing your body to recover sufficiently.  

Myth 5: Food is bad. I am bad for eating it. 

This is by far my least favourite and also the hardest to break. We have been programmed all our lives that eating high sugar high-fat food is bad and if we are the ones eating it we are then bad people. We have little willpower and we allow ourselves to be overcome with temptations. Food is not bad, and neither is food just fuel. Food is part of our socializing, our culture, it gives us pleasure and is good for our soul. The factors that contribute to us choosing to eat high fat and high carb food are wide-ranging and complex. When we are making food choices the biggest challenge is to detach from the internal monologue and guilt and make choices that align with our goals

So to recap how to avoid being a gym Bro and instead be a Gym Queen:

Train smart and consistently. Program for rest and recovery. Eat your food and get off the treadmill. 

Have you downloaded my Free DIY resistance training program? 12 weeks of progressive training you can do from your living room.


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Your success will depend almost entirely on how well you can motivate yourself.

Consider: a self-motivated but otherwise average person always outperforms a genius who can’t get going.

When it comes to achieving any goal, having a propelling reason behind why you want to accomplish it is the number 1 key to of success. However, if your motivation is purely for external rewards to buy big things, validation, and recognition and success, no matter how hard you try you will never find happiness.

You will be forever running away from feelings of not good enough, unworthiness and not-enoughness rather than running towards the very best version of you.

External Motivation

External motivation is the desire to gain a reward or avoid an adverse outcome and it is driven by an outside/ external demand obligation or reward.

Here are a couple of examples of external motivation.

>You complete a 10km fun run solely because you want to beat your friends time and show you are better than him.

>You decide to start your health and fitness journey because the doctor told you should lose weight or you will have to take diabetes medication.

>You work overtime on a project with a strict deadline because your boss has told you there is a cash bonus if it’s completed on time.

So what do you think happens to the runner who beats his friend’s race time, the guy who needs to lose weight because his dr told him so or the hard worker driven by financial reward.

They succeed in their challenge, collect their prize and forget about it. Do they learn anything?

Maybe?

Do they continue with the hard work, training and push through when things are tough.

Unlikely.

Are any of these familiar?

The young woman who feels alone and desperately wants a boyfriend. Struggles with her self-esteem and feeling worthy because she believes she is fat. Spends hours on social media comparing herself to others and eventually decides to compete in a bikini competition because she sees the other girls looking amazing on the but also just how many likes and comments they get online.

Or the guy who is depressed and struggles with his self-image so he starts his own business. He thrives on getting the positive feedback and validation from others, the success and recognition. But deep down he feels empty inside because he never really believed in himself.

Using motivation to kick start 

The majority of us start a health and fitness goal start by chasing an external reward.

I want to lose 5kg, I want to fit into my size ten clothes, I want to look great at the beach.

The translates to I want more attention from the opposite sex, I don’t want to buy a new wardrobe or I am seeking validation from friends and family.

It can also mean moving away from discomfort, eg not being teased, being able to sit comfortably on a plane.

All studies show that whilst moving away from pain, chasing validation and likes is a great way to get you started validation from others burns bright and fast, but extinguishes quick.

So what is the answer?

Doing something for you.

Striving toward being the best version of yourself.

Intrinsic Motivation AKA Self-Motivation

Intrinsic motivation aka self-motivation involves engaging in a behaviour because it is personally rewarding; essentially, performing an activity for its own sake rather than the desire for some external reward.

Studies show intrinsic motivation is more likely to produce long-term behaviour change, and lead to more personal fulfilment.

Intrinsic motivation is also linked with your values and having a powerful why.

When your ‘why’ is great enough, your conscious and subconscious mind will help you to align your actions in accordance with achieving your goal.

Having a powerful why will give us the determination to overcome any setbacks.

Ask yourself why do did you work out today or yesterday or last week?

Skip past the I want to look good naked and dig a little deeper.

Is it to be a better role model for your kids?

Is it to lead a long happy healthy life because you have seen so many others struggle and suffer as they age?

Is it that being able to create some space and time for yourself makes you a better wife, mum and friend?

Is that that feeling confident in your skin means you feel more able to speak up at work?

Is it that you realize you’re not living up to your potential, your letting your standards for yourself slip in all different area of your life?

Is it that you know deep down you have so much more potential to give?

Take a moment now to ponder what is your why, why do you show up, even on the days you don’t want to.  Maybe it’s not in the gym, but at home or at work or in places where you need to motivate yourself?

The secret to limitless motivation

We all have an internal drive to be the best version of us. If you want to start the ball rolling and tap into that limitless motivation I encourage you to take some time and answer these questions?

If you could imagine yourself 6 months into the future living your healthiest life what would you be doing every day?

If your weight, size or bf % wasn’t an issue what would you be doing differently than you are now?

If you could take one step towards being the best version of you right now, what would that step be?

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Every day as a Personal Trainer I hear more or less the same questions just asked in different ways.  I have the same conversations about fat loss, getting stronger about sets and reps and of course getting abs.

Here are the three most common questions I get as a personal trainer:

Will I get bulky?

This question is 100% from females, so guys read on.

For female’s, it is very hard to grow muscle naturally through exercise and nutrition as we have different hormones to men. If you’re just starting out to strength training and are absolutely going all out it in your training the top end of muscle gain over 1 year would be 4-5 kgs.

Most of us would be looking at about 2kgs in the first year if you are training regularly and consistently.

With your training is likely to be some body composition changes as in losing fat, and so your weight may actually be the same but you will have more muscle and less fat.

Getting bulky muscles will take a matter of years and dedicated training The bodybuilders you see looking swole have put years of dedication into their training, nutrition and lifestyle to achieve that look. Certainly, some of us are genetically blessed to put on muscle more readily or to have a body shape where muscle mass can appear unevenly distributed. If this is the case then have a look at your programming and individualise it to suit your needs.

How much Cardio should I do?

The second part of this question, spoken or unspoken is How much cardio should I do to burn fat?

The majority of people prioritize vast amounts of cardio and conditioning while starving themselves to see fat loss results.

Whilst this may work in the short run, to continue seeing results more cardio is needed and calories are reduced further. There becomes a point where there is nowhere left to reduce and progress stalls and then often weight returns.

This training can often lead an undesirable physique., where a person can be quite lean looking but still carry fit in trouble spots and have little muscle tone.

Proper amounts of cardio and conditioning work are healthy and fine to do. But they do not build shape and tone as strength training does. The majority of us are in the gym to tone up, create shape and sculpt some muscle which is where the weights come in.

While cardio burns calories and fat when you’re performing it, strength training has what is known as high EPOC or This is a fancy term for saying how long your metabolism is elevated after exercise.

Lifting weights also burn calories during the workout, whilst maybe not at quite the same rate as cardio, however, weights also have the benefit of EPOC ( Excess Post-Exercise Oxygen Consumption). Lifting weight burns calories after exercise due to muscle break down and repairing and EPOC. Lifting weights can burn calories for up to 38 hours after exercise due to muscle break down and repair.

Any movement will burn calories, walking, swimming, bike riding, however, some will burn at a higher rate than others.

What’s the best exercise to get abs

I am yet to meet someone in the gym who doesn’t list one of their goals to get abs. Unfortunately, most gym goers are not going to achieve this, due to misinformation and a lack of a clear goal as to how to get there. Getting abs is 99% nutrition,  what you are eating outside of the gym is going to have a far greater impact than the exercises you are doing on the gym floor.

To get abs you need to be visibly lean enough to see the abdominal muscles underneath. To get lean enough you need to be consistently in a calorie deficit for long enough for your body fat to drop to around 6 – 9% for guys and 12 – 15% for females. To get this result it is likely you will need to sacrifice some socializing, cut out alcohol and prep your food in advance to ensure you are getting the correct calorie intake. This requires dedication, commitment and proper planning.

When people tell me they are in the gym to do “ab day” or “core finisher” I always ask why? Core and structural abdominal exercises are great, they help with your posture, your balance and all sorts of daily life functions like walking, lifting and twisting.

Doing 100 crunches is probably going to hurt your back more than anything else.

If you have asked your trainer this question, googled it, or dreamt about it. Don’t worry you are not alone.

I have no doubt I will keep getting asked and keep answering these three questions for many years to come.

 

Have you downloaded my Free DIY resistance training program? 12 weeks of progressive training you can do from your living room.


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Learning to move your body in a regular, mindful and enjoyable way is fundamental to our physical and mental health.  Here are my top tips to fall in love with movement again.

 

  • Reset your mindset. We are surrounded by messages that fitness equals abs and it is very easy to start a fitness routine with an aesthetic goal. But exercise gives you many other benefits like reduced stress, reduced symptoms of anxiety and depression, reduced likelihood of injury, increased heart and bone health. If you have only ever thought of exercise as a way to burn the calories or keep yourself, small start on working on shifting those thoughts to include all the health benefits.

 

  • Find a trainer, group or gym that is inclusive and supportive of everyone having access to exercise and health. You may have to look hard but being part of a group who have similar goals, to feel healthy without focusing on diets or restriction will give you the motivation to start and to keep going.

 

  • Learn to love your body for all the awesome things it can do! I highly recommend strength training as a way to see just how strong you can be, to feel empowered and to learn to love everything your body is capable. You may also fall in love with dancing, netball, soccer, running, bushwalking; the options are endless if you start experimenting.

 

  • Don’t do exercise because you feel like you have to. If you’re going for a run because you feel like you have to burn off what you ate you will end up hating exercise and food and the vicious cycle will never end. Instead seek out activities that you do enjoy and do more of them. Remember the things you did as a child that you enjoyed, or think about taking up a new hobby.

 

  • Be kind and compassionate to yourself. If you have had a chequered past with exercise it takes time to heal these wounds. Recognize where some of these thoughts may have come from in the past and notice when and where they come up for you again. Seek professional support or someone you can talk these feelings through with give yourself space for writing and processing. Understand that by letting go of some of these old thoughts you can make space for freedom both in movement and in your mind.

If you want to check out some other body positive personal trainers tips you can read the full article which was shared by Body matters here.

 

If you are searching for a trainer who can support you to love moving your body in a non-judgemental way, get in touch with me now.


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Integrating exercise or movement back into a routine when you’re recovering from an Eating Disorder can be challenging, here are my top tips to help you get started.

 

1. Start slow, and have a plan and stick to it. Work on integrating one movement session into your normal routine and feeling comfortable with that before building to the next one. Work out the time frame you want to exercise for – 45 mins to 1 hour and plan what you will do during this time.

Don’t start haphazardly as you’re more likely to overdo or under do it. After each session review and reflect on what feelings came up for you? If you have a support team share your feelings with them.

 

2. A lot of people have found Yoga to be very beneficial during Recovery. Yoga can help to quieten the mind whilst also bringing awareness to your body position, muscles and movements. It can be challenging to sit in silence but it gets easier with time and practice. If you can I would recommend adding yoga into your schedule once a week either in a class or there are many classes you can access online.

 

3. Don’t feel pressured to do what everyone else is doing, movement doesn’t have to be in a gym and it doesn’t have to be hot and sweaty. Think about movement as something that brings pleasure and fun and take the focus away from calories burnt.

Some activities that you might like to consider are trying a dance class, hip-hop, salsa, contemporary. If you can try something outdoors bushwalking, kayaking or SUP.

If you like sky high movement Ariel silks, acrobatics and even adult gymnastics are really fun options.

 

4. If you are thinking about going into a gym environment a group class can be a fun environment with music, choreography and a good social environment. They are time capped and classes usually go for 45 minutes or 1 hour.

It is important to be aware of your triggers, avoid classes that focus on calories burnt, heart rate monitors or competing against each other. Also be aware that some instructors will also use food or body shaming as ways to motivate clients, this is not okay, if this occurs I suggest you leave the class.

 

5. For resistance training, I highly recommend getting the support of a trainer who has an understanding of eating disorders. Resistance training is great for strengthening bones, muscles, ligaments and can help to make a mind-muscle connection which creates mindful movement.

Having a structured program can help you to track your progress and also keep you from feeling confused or overwhelmed by all the machines and weights. Growing in strength and feeling what your body can do over how it appears can be a wonderful part of recovery.

 

6. Ditch the fitness trackers and avoid spending too much time in the cardio area, the constant display of calories is not beneficial for anyone. The benefits of taking a walk outside in the fresh air include mental clarity, reduced stress and anxiety and improved focus. Set aside 30 minutes and see if you can focus on the smells, sights and sounds around you. There are also some mindfulness apps that focus on ‘mindful walking’.

For more tips from trainers all over Australia, you can read the full article here.

Have you downloaded my Free DIY resistance training program? 12 weeks of progressive training you can do from your living room.


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Clients often come to me and say they have read about this latest study in a fitness magazine, or another trainer has told them that they are not going to get the results they are seeking if they keep training the same way.

The article tells them they are making huge mistakes and they are unlikely to see much progress if they see any progress at all. This creates fear, confusion and anxiety for clients. Worrying that they are doing the wrong thing, that they are wasting their valuable time investing in the wrong training methodology. They get mad at themselves or mad at the trainer for clearly steering them in the wrong direction when there is certainly a better way.

These fitness myths lead to clients programming hopping, quitting something if they don’t see results fast enough and lots of confusion around exercise. This, in turn, makes it feel like exercise is hard work and needs a lot of energy and concentration and they are likely to quit as it feels too hard. As a trainer that is certainly frustrating and saddening to see clients quitting before they are able to start to see the rewards and benefits of exercise.

The gyms want to see you in there, paying money, chasing an elusive feeling of not good enough, working harder and harder until it becomes overwhelming and you quit.

Here are a couple of myths floating around that you may have heard one twice or too many times to count.

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1. That more time in the gym equates better results.

 

I’m sure you have seen the hashtags and messages implying that if you’re not smashing yourself 7 days a week at the gym your efforts are pitiful. People bragging about 3-hour sessions or double sessions on social media. More is certainly not better, double the time does not mean double the results.

There is a sweet spot in your training which is about enough exertion, effort and enough rest. The real magic of your training in the gym happens when you are resting and sleeping, that is the time when your muscles grow and recover stronger for the next day. Additional hours in the gym above that sweet spot are going to have very limited results.

Doing this consistently will lead to injuries, burn out, and completely screw up your relationship with fitness and yourself. Unless you are an athlete we don’t need to be doing 7 days a week, double sessions or 4 hours in the gym. A realistic aim is to work towards 2 -3 sessions of resistance exercise a week and increase activity outside of the gym.

 

2. Your results are solely coming from your workouts

Say you spend 1 hour a day at the gym, 4 days a week that is only 6.7% of the hours in your week. The time you spend in the gym may contribute to your results in the following ways.

  • Increased metabolism after working out
  • Boosted mood and endorphins
  • Muscle repair and recovery requiring more fuel throughout the day
  • Increased focus, motivation and alertness
  • More likely to make healthier food choices later in the day

Time spent in the gym can also have a negative effect if we don’t plan properly or tell ourselves the hard work is all done

  • Increased your appetite  cravings more likely to binge eat after a big cardio workout
  • Move less during the day as they are more tired or sore
  • More likely to overeat if they have told themselves they have done their workout for the day

Most of the physical results come from NEAT and nutrition. NEAT is Non-exercise activity thermogenesis, basically, any effort that comes from outside of the gym, running for the bus, moving boxes at work, or every time you go from sitting to standing. Increasing your daily activity by walking from the train, moving more at the office, investing in a standing desk, spending time outdoors on the weekends are easy ways to increase NEAT and get more movement outside of the gym,  and will have a bigger impact on your health and fitness than the 4 hours in the gym.

 

3. You must be smashed at the end of a workout for it to be beneficial

A workout does not need to leave you sweating, gasping and half dead to be beneficial. Unfortunately with the latest focus on HR monitors and calories burnt a workout is now a competition of who pushed themselves the hardest and with the most intensity. This also creates an intensity mindset which says working out is all or nothing.

Even if you know your body needs to rest and stretch you go to the gym and smash yourself because you don’t “burn or sweat” from a solid stretch session. This kind of thinking also takes the focus away from the numerous other benefits of exercise, including improved mood and reduced stress.(Read more here)

It also leads to more likelihood of injury, overtraining, and an unhealthy relationship with exercise. Anxiety can be created when a workout feels like it wasn’t hard enough and going back for a second session isn’t going to give you the best results, as mentioned above. An ideal training week looks like a mix of intensity’s, some cardio and some resistance training as well as planned rest and recovery session.

 

4. If your sweatier your burning more calories

The more you sweat, the harder you worked, the more calories you burn. You see this with the hot studios now, trying to trick you into thinking you burned a bucket load. It gives you the perception of working harder but has no overall effect on the energy used in your workout.

Instead, sweat is just your body trying to cool your skin and regulate your internal body temperature, and it depends on you, different people will sweat different amounts. So if you are using sweatiness as a guide to how much fat you burned, try to tune in to your internal cues instead.

 

EATING DISORDER COUNSELLOR

 

5. Fasted cardio is the cure for stubborn fat

The idea behind fasted cardio is that by burning energy first thing in the morning you can target specific body fat stores. Research does show this to may be true during your workout, however, it is the overall daily energy intake and usage which makes the most impact.

  • Are you are doing fasted cardio are you then going home and eating everything in the cupboard because you are starving?
  • Are your workouts sluggish and tired because you don’t have the energy?
  • Are you finding a massive afternoon crash when you run out of fuel?
  • And is this going to be something you can commit to long term?

For most of us, it is really going to make so little difference to your overall health that it is not worth worrying about. What is more helpful is to think about moving more in your daily life and focusing on eating nutritious whole foods.

6. You can spot target fat

I feel like this myth has come from the late night infomercials where the product promises to lose centimetres from your waist merely by hooking up some fancy electrodes that guarantee to lose 5cms in 5 mins per day. If it sounds too good to be true, it probably is!

There is no such thing as targeting a certain area to whittle away the fat. If you are losing fat your body will take fat deposits from certain areas based on your genetics. 20 minutes on the elliptical bike will not slim my thighs, neither will a full day of tricep work tone your arms.

Working with resistance exercise may change the shape of your muscle which may, in turn, lead to more shape in your arms or legs.

 

Personal training

 

7. The only way to improve your fitness is to go to the gym

I understand that a lot of people hate and dread exercise, the mention they feel sore the next day, it feels uncomfortable when you first start and its just something they don’t enjoy. This makes it twice as hard to get motivated, to stick with it when life gets tough, and to maintain it as a priority for your own health and wellbeing.

If you hate going to the gym, just go there because you feel you have to, or feel it’s the only way to maintain your weight, you don’t have to. Instead, find something you do enjoy and do as much of it as you can.

Pick up an old hobby you practised as a child

Learn a new skill such as dancing or horse riding

Join a team sport and find a fun community

Spend more time outside and walking before and after work or join a walking group.

Start yoga, all the benefits of flexibility and body awareness plus will help to reduce your cortisol- (stress levels) which have a huge impact on your sleep, digestion and overall health.

Let go of the idea that exercise has to be in the gym and has to be a punish.

 

You may have fallen for one or all of these myths at some time in your fitness journey. Thats ok, me too! If you want to learn to let go of the confusion and overwhelm and just focus on being the best version of yourself, I can help.

Have you downloaded my Free DIY resistance training program? 12 weeks of progressive training you can do from your living room.