Being SMART about your goals

Can you believe 2016 is nearly over? Just 20 short days are left of this year, and now begins the time to make the goals for 2017.

But when making the goals we want to achieve do we look at what it takes to achieve them? I mean really look and plan them out, writing down I want to get fit and go to the gym is a start but what does this mean. When will you achieve this by, what level of fit do you want to be, when does this end? 

SMART is a great way to plan out your goals and layout exactly how your will be achieving them.

Lets look at an example to explain a little more -

S - specific - be specific about your goal what exactly is it going to be 
M - measurable - how are you going to measure this - if you want to lose weight you will measure by scales and a tape measure, if you want to get fit you measure by fitness tests or for example being able to walk upstairs without being out of breath
A - achievable - how are you going to achieve this - what changes are you going to make? join a gym, make better food choices, hire a personal trainer to help you 
R- realistic - 2 stone in a month is not realistic and running a 10k in a month when you have never run before is also not realistic. Loosing weight 1lb per week or training for a 10k over a series of months will be mean you are more likely to achieve these goals and not feel disheartened if you don't achieve them quickly. 
T- time, set a deadline. With a clear cut line of what you want to achieve this you will know what you are working towards and are more likely to stay on track. 


My goals for 2017 are to work on all the little skills I am missing - strict strength, gymnastics, building my aerobic capacity ready for 2018 and to go back to competing.
I also want to work more on my personal training and coaching, continually educating myself in the field of strength and conditioning and making sure that I can be the best there is! 

Winter is coming - make sure your exercise motivation isn't leaving!

The nights and mornings are darker, its colder and your bed or sofa is way more appealing! 
Don't get me wrong we all feel like this, some mornings I could quite happily stay in bed where it is warm and cost, but the harsh reality that I have to get up and go to work anyway makes me get my butt moving and off to the gym. 

I have actually just changed jobs so I now work shifts, early one week, lates the next so my routine is going to be all over the place! But I just have to make it work! 

So just because it is colder and darker does not mean that the exercise routine should cease and the "winter bulking" commences oh no! Summer bodies are built in the winter, this is when you can get your best work in ready for that lovely summer holiday I know you are already dreaming of! 

So how can we keep the motivation we had over the summer when the mornings were light, it was hot and clothing kept us less than covered? 

Here are some of my tips:

• Push through - ok sounds simple and it is! Once you get there you know you are going to enjoy it! Don't think of it as a chore, think of it as a fun way to start or end your day.
• Keep the end goal in mind - strength, fitness, weight loss or just better health, whatever it is keep this in mind, and let it fuel you
• Get social - I find social media a great place for motivation, especially Instagram! Follow your idols and get inspired seeing them workout and let this fuel you 
• Pick a buddy - go to classes or exercise with a friend - you are more likely to go so you don't let your friend down
• Get prepared - prep is everything, from food to preparing your clothes, if you are going to the gym in the morning, pack your bag and lunch ready for you to pick up and go layout your gym clothes and then all you have to do in the morning is get up and go! Equally take your gym cloths to work with you and go straight from work, skipping the middle man of your home where you are more likely to sit down and forget all about the gym! 

Lately...

So lately life has been hectic! I have been away with work, handing in my notice at work and trying to get back on the wagon of exercising like a pro! 

The work trip was ok, I ran everyday but one which felt great and walked around 3-4 miles everyday, I ate pretty healthy with a few treats - the craving of a cheeseburger and chips got too much one night so I treated myself! I stayed clear of wine and again treated myself to a few cocktails on the last night coz hey why not! 
I got back and made sure I went straight to the gym the next day to make sure I got back into my routine straight away because there is nothing worse than getting out of it! 
I was admittedly exhausted after some seriously stressful months at work, but I pushed through, it wasn't until Wednesday when I was back at crossfit that I felt totally back on it and motivated again. 
It was a great feeling!  
Eating normal, healthy foods again and working out really makes a difference in how you feel! 

I am away travelling again this weekend, but this time it is a weekend break to Rome! I have a different mind set for holidays, here I will relax, eat in moderation what I want but not worry to much because hello Italian food is one of the best kind of foods! 

I am looking forward to having a straight set of about 8 weeks with no interruptions with exercise and my routine though, I know exercise isn't everything but I am really wanting to be competition ready for the new year and it means hard, dedicated work needs to take place!
I will have a few adjusting periods when I start my new job - I will be working shifts, one week early one week late, so I will need to make sure I adapt to my new hours and fit the training in. 

I am really excited about the next few months, I am feeling super positive and happy, something that hasn't been happening for a long time! 

I am working on introducing new features to the blog as well, so bare with me if I get a bit behind, I promise I am working on keeping it up to date!

On another note - I started my birthday yesterday just right with a nice personal best on the deadlift 95kg 2 rep max!

Workout Wednesday - Circuit Training

Circuit training is a gem if you get bored easily during your workout, and really simple! 

I have been doing more circuit work recently and I am a fan! As someone who was finding her routine a little to familiar and not pushing myself as hard as I felt I could circuit training has really helped inspire and motivate me to work harder.

Short bursts of high intense training is also great for improving fitness and burning unwanted fat! 

So where to begin? Look at your favourite exercises that use free weights - dumbells or kettlebells and cardio that doesn't involve a machine - or it can do if you want it depends on the layout of your gym - pick 3 from each and put them together for 6 stations. 
For timings if you are looking for a hard workout spend 45 secs at each going all out with 15 seconds to move on and prepare your next exercise. 
After 6 mins take your first minute to 2 minute rest, no longer as we don't want the heart rate to slow down! 
Then begin again, I would aim for 4 rounds at 6 minutes work 1 minute rest totally in 28 mins of exercise. 

Remember to warm up before the exercise by mimicking some of the movements you are going to make and also 10 mins of cardio to warm up the muscles and get the blood flowing. Cool down and stretch is also essentials as you do not want to be sore after! 

An example of the circuit I did the other day was as follows - 4 stations 1 minute at each, with 1 minute rest for 6 rounds. 

1 min row
1 min kettlebell swings
1 min thrusters with weight
1 min ring pulls 
1 min rest

If you think that sounds easy have a go! It is tempting to go all out on the first round, but then you will burn out, maintain a pace throughout and go all out on the last 2 rounds giving everything you have, then enjoy the satisfaction when you are done! 

How to get the best results from your training

You train everyday, eat healthy, do everything you are supposed to do and yet you are not seeing results... does this sound familiar? You are not alone, we have all been there where we are doing everything we have been told to do and yet nothing! Frustrating isn't it! 

So lets have a look at what factors could be effecting your training and what you can do to make sure you can achieve your maximum potential. 

Eating 
If your goal is to lose weight then a calorie deficit needs to be made, but make the calories to low and your body will begin to hold on to the little food that your are putting into it. 
Your body needs energy and the energy comes from the food you are putting in, you can't expect a car to run on empty so why would your body?
I have recently upped my training routine, starting Crossfit and Olympic lifting, and for the first 2 weeks I was feeling so run down by the end of the week, so using My Fitness Pal I changed my stats to reflect the training I was doing now and the hours I am putting in and it turns out I was eating under than what I needed by about 1000 calories... no wonder I was feeling run down! So now I am enjoying eating more, feeling energetic and training harder!
Carbs are also key! They help with the healing process after exercise and also with your energy levels, don't fear carbs, embrace them! 

Training 
How long have you been doing your routine, is it the same old same old, used to it routine, doesn't really excite you? 
Then change it! I change my routine every 8-10 weeks to keep it fresh and make sure I don't hit an exercise slump. 
Even if you have the same routine change the days you do it to make sure that your body is kept active, it doesn't get used to what your doing and basically surprise it! 
If you are a cardio lover who doesn't enter the weight section then change this up and add in some resistant training to the routine, it won't make you bulky and will help tone and tighten your body and also continue to burn calories after your routine. 
The heavier you go the more effective the training is, but start and exercise safely to avoid injury! 
Equally if you spend all your time in the weights section and never do any cardio you might want to change this! We all need exercises to get our heart rate going and the blood pumping, 20 mins of HIIT 3 times a week will keep your heart in shape and also your body in shape! 

Sleeping 
Sleep is vital to getting the best out you, you cannot perform to your full potential when your run down and exhausted, trust me! 
I always make sure I go to bed about 9 on a week day as I get up at 5 so I try to make sure I get at least 8 hours sleep a night to make sure I am well rested for the day ahead,I am rubbish without sleep so early nights are a must! 
Weekend bedtimes are obviously a bit later... sometimes, but always making sure I get in 8-9 hours sleep. 
Rest days are also important to make sure your body recovers from the training you are doing. 
I am not a fan of rest days... but I am getting used to them, I use them to write my blog and study for my PT exam. 
I also use rest day as my cheat day - 1 cheat meal a week to reset my metabolism and also to make sure I dont deny myself of anything completely.  
You are more likely to stay on track with clean eating and training if you allow yourself a treat every now and again! 

So have a look at your programme and see the tweaks you can make to ensure your training to your best potential!

Workout Wednesday - Stretching

Stretching is just as an important part of your workout as any other part. 

I tend to stretch post workout when my muscles are warm and have been worked, I focus on the muscles that I have worked that day e.g. back and shoulder day will get a good focus and then any other muscle that is tight, usually my hips! 

Stretching is a great way to allow the muscles to recover from your workout and will reduce the tightness the next day, especially after a particularly hard workout!

Tight muscles can effect your posture and also how fluid your movements are, so spending 10-15 minutes a day stretching out will not only benefit your workouts they will also benefit your everyday movements.

Stretching can also be good for the mind, stress can build tension in the muscles causing them to tighten up. Again taking the time out to stretch out is relaxing and will de-clutter your mind, giving you a mental break and helping prepare you for the tasks ahead or to de-stress after a long day.

Here are some stretches to get you started, put on some calm, slow paced music to help you really relax. 

Workout Wednesday - Work those arms

Summer is upon us... (sorry Australia) but for me summer is here and so are the sleeveless tops and baring of the arms!! 

Whether it be a party, your wedding, being a wedding guest, holiday or just general everyday baring the arms, it is time to get those arms working, build up those muscles and get rid of the dreaded bingo wings! 

Here are my top 5 exercises: 

1. Bicep curl - choose a weight that you can lift, but also a weight that is heavy so you can feel the exercise - don't worry about being "bulky" because you pick up a 6kg instead of a 3kg - and curl! 

A simple yet effective exercise that will build up those biceps and the shape in your arm. 

2. Tricep dip - again choose a good amount of weight, hold it behind your head, then pull up the weight and dip. This is perfect for the triceps aka the wings area. Tighten these up to avoid the bingo wings and again shape up those arms 

3. Shoulder press - ok so not technically your arm, but part that area and nothing rounds off a nice shape like a good pair of shoulders! The shoulder press is a great exercise to target this area. Take 2 dumbells and hold your arms like you are flexing, press the weights above your head in a controlled motion and bring the weights back down. 

4. Chin ups - these will focus on your back as well as your arms. Depending on how you position your arms will depend on what muscles you work the most. My pull up position works mainly my biceps and my back. 

5. Push ups - whilst these focus on the chest and abs, its also focuses on your arm and shoulder muscles. Press ups can be executed in 2 different ways - on your knees or in a plank position. If you want to make it harder add extra weight  to the exercise by laying a plate on your back. 

Do each exercise for 4 sets, 12 reps each time and you are on to a winner! Increase the weight with each set, or at least every other set to really feel it work!