Paul's Body Engineering: Volume Training

Across the fitness landscape a new movement is gaining traction....Volume Training.

Commonly referred to as high-rep training or hypertrophy, volume training is fast becoming the most affective and widely used form of training to lose weight.

Not only is this method of training proven to lose weight, in the same instance it also has the double affect of gaining lean muscle.

So what is volume training?

Imagine your next leg day. You may have planned to carry out something like this.....

- 5 x 8 squats

- 5 x 12 leg press

- 5 x 15 leg curls

- 5 x 12 leg extensions

- 5 x 15 calf raises

This is only an example but does cover all common leg exercises. Obviously everyone who does train legs uses different weight depending on strength and ability. However with volume training, you scale the weights back to approx. 60% of what you would normally lift. By doing this you are affectively allowing yourself to increase your rep output. So now we increase the reps and your new program would look something like this......

- 6 x 20 squats

- 6 x 25 leg press

- 6 x 20 leg curls

- 6 x 25 leg extensions

- 6 x 30 calf raises

The reps have dramatically increased but what you are now achieving is an increase in cardio output. The key to this style of training being affective is the rest periods between sets. Be sure to rest no longer than 60 seconds before you start again.

Why is it called volume training?

Here is another example now using weights. If I used to squat 5 sets of 8 reps at 100kg (round figures), this is a total volume of 4000kg. Now using the new volume training method of 6 sets of 20 reps at 60kg is a total of 7200kg. That's an increase of 3.2 tonne. If you trained legs twice a week that's an extra 6.4 tonne per week, 25.6 tonne per month and so on. 6.4 tonne is affectively the same weight as three cars.

These numbers are subjective as everyone doesn't lift this amount or could get through the same volume as this example however next time you are in the gym doing a regular session, try adding an extra set to each exercise or increase your target reps by an extra 2 or 3 three and note the difference. Make sure you keep an eye on the clock to not exceed that 60 second rest period between sets. You will notice your heart rate will increase, your breathing will be heavier and you will walk away from your session really feeling like you achieved a lot.

Plenty of us out there, myself included, are not fans of lengthy periods of cardio on the exercise bike, treadmill or cross trainer to burn those calories. High volume training is a proven affective method that will burn the required calories and also increase your lean muscle mass and strength over time.

Want to know more?

paul@paulsbodyengineering.com

0466 587 6430466 587 643

www.facebook.com/paulsbodyengineering

www.paulsbodyengineering.com

@paulsbodyengineering

Metafit Sunshine Coast: Introducing Mum and Bub Classes

'Metafit Strength Training Mums' have been known for the last year for HIIT training and now decided to add a mums and Bubs classes to our roster. Come and enjoy 45 minutes of invigorating outdoor exercise and meet other new local mums.

We’ll get your heart racing as you power-walk, jog through parks, do push-ups against trees, run up and down steps, and most importantly, have fun! All fitness levels are welcome; you work at your own pace to gradually increase as your fitness improves.

　
Regular exercise after pregnancy can:

• Promote weight loss, particularly when combined with reduced calorie intake
• Improve your cardiovascular fitness
• Restore muscle strength and tone
• Condition your abdominal muscles
• Boost your energy level
• Improve your mood
• Relieve stress
• Help prevent and promote recovery from postpartum depression

Our exercise classes include a variety of cardio, resistance/strength exercises, flexibility, core stability. We provide a social opportunity for mothers to meet like-minded mothers. All you need is your baby in a buggy, sports clothing, trainers, a towel and water bottle we operating are Mums and Bubs class @ Jessica Park Minyama and Creekwood Merdian Plains

In addition to the mums and bubs class, we have another two new additions to our timetable.

First off is 'Circuit Training', which is a high volume (repetitions), low resistance (weight) workout with short rest intervals. This style of exercise is geared primarily toward improving muscle tone and definition, while improving cardiovascular fitness. These 30 minute sessions work the whole body!

Second is our Suspension Training which is a bodyweight exercise which develops strength, balance, flexibility and core stability simultaneously. It requires the use of the Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises.

Please if you are interested in any of our session feel free to inbox us now. MUMS PLEASE REMEBER WE ARE A TOTALLY CHILD FREINDLEY FITNESS GROUP OFFERING A PLAYPEN IF NEEDED FOR THE YOUNGER ONES.

Head over to our Facebook page and check it out!

Jacinta and Tralee
Metafit Sunshine Coast: Strength Training Mums
Facebook: https://www.facebook.com/Metafit-Sunshine-Coast-IndoorOutdoor-Fitness-734733013242034/?fref=ts
Instagram: @metafitsunshinecoast
　

Jamie Milne Training: The Precision Effect

The Precision Effect: NOUN- A spreading effect or series of benefits or consequences caused by a single action or event.

Historically over my 12 year journey as a fitness professional, I can confidently claim, as humans we are a direct reflection of our daily habits or rituals. This is the common thread. These habits we repeatedly perform over time can be either good healthy rituals promoting wellness or poor bad choices repeated to our detriment.

Consider an overweight individual who is hungry for change. Claims that the mostly "clean" eating lifestyle he promotes isn't really working for him, his 129kg frame is unfortunately due to poor genetics, big bones, and the dash of milk in his English Breakfast tea (apprently). It has zero to do with the repeated poor food choices, unfortunate lack of education with nutrition, and the inability to stay active for more then 2-3 days.

On the polar opposite side of the scale, we have an immensely toned "Strong is the new sexy", active-wear loving, tanned brunette bombshell basking in the sun down at Buddina beach. She reflects daily habits of clean eating, low stress levels, adequate sleep and regular training.

For the record, both these people are make believe.

The very short of the long is, we are what we repeatedly do.

As we know, the benefits of exercise and mindful, balanced eating are very well-known and diverse. Google any type of training plan, diet, super food, or running program and you've got a mass of self-appointed gurus patting themselves on the back and promoting their wears. There is so much out there, it truly is consumers market. The choices are unlimited, cutting violently at our lame excuses.

The magnitude of benefits from repeated healthy choices are, in my opinion, not given the justice they deserve. The profound and beautiful way in which health transfers in to everyday life is powerful, massive and unsurpassed.

Consider a pebble. If we cast this simple, uncomplicated pebble into a deep, calm, and inviting pond we get ripples. This one pebble causes momentum, driven waves rushing from the exact point of "sploosh" to the extremity of the pond. Just like in life.

This is an example of the value and power of The Precision Effect.

A little bit of something is better then a whole lot of nothing. Cast small pebbles to start. Things like ditching bread, lessening your diary intake, walking more, driving less, resting frequently, drinking water (and lots of it), joining a gym or meditating and getting your 'zen' on are great pebbles to cast into your own personal pond... A fit and healthy life is a very happy life.

The spreading effect of these actions have benefits that transfer into all aspects and facets of your life. Can you imagine actually being in control of your weight? No more trouser squeezes, sweaty dinner moments, awkward bedtime sleeping noises, and the important issue of adverse health conditions and diseases.

You would have more sound and restful sleep, increased energy levels with an ability to perform at a high level well into the afternoon without the aid of a sugar free V drink, or quarter strength soy decaf latte with a gluten free blueberry and white chocolate muffin. SEX!!! Now that i have your attention, if you want to put some fire back into your sex life, pour some petrol on intimacy by making health a priority.

These are just some of the positive by-products of the precision effect, instantly accessible to YOU just by making small and subtle shifts in your daily habits or rituals.

The take home learning from "The Precision Effect" is that we are what we repeatedly do. Make your health a priority! If we don't have our health we have absolutely NOTHING!!!!

Jamie
Jamie Milne Training
Facebook: https://www.facebook.com/jamiemilnetraining/
Instagram: JamieMilneTraining
Website: www.jamiemilnetraining.com
Email: jamiemilnetrainng@gmail.com

Primal Influence (Aimee): Paleo for Busy People

It is often assumed that tasty and healthy meals are time consuming and expensive, but that isnt the case at all. When you move towards the 'paleo' style of eating, you no longer have the convenience of condiments to flavour meals or microwave-ready packs in the freezer. In essence, more often than not, most dishes need to be prepared from scratch. This of course equals more time and effort, but there are definitely ways to save time and reduce effort while producing quality, healthy (and most importantly tasty) dishes for the family.

I don't have kids, but saving time is important to me. I'm pretty lazy and impatient when it comes to cooking. So I've found anything that helps to save some time and energy is a massive help, and I am more than happy to share some time-saving tips with you!

Here are my top 5 tips on how to save time and effort in the kitchen…

Make large quantities of your favourite flavour mixes and store in the pantry. Such as spice rubs and herb combinations. You might have a favourite spicy Mexican blend you like to make for Mexican-inspired dishes, so why not mix up those spices, herbs, salt and pepper into a jar so you can grab it and use straight away when making that yummy meal?

Become good friends with your slow cooker! And if you don’t already have one, buy one quick smart! Throw in a big chunk of meat like a rolled roast or a whole chook, along with a heap of veggies and leaving on the low setting all day or overnight you have an instant meal ready to go! Not only does it help easily make a whole meal for the family, you can use it to cook foods in bulk for serving-size storage in the fridge and the freezer. Cauliflower rice is always a crowd pleaser. You can grate up a 1 or 2 whole cauliflowers in the food processor or with a grater, throw in the slow cooker, leave on low for a few hours, and wah lah, you have a big batch of cauli-rice you can then split up into smaller portions and freeze/refrigerate for easy re-heating on the stove top to go alongside your fave meat and other veggies. There are so many incredibly healthy meals you can make using a slow cooker, they are definitely one of the best kitchen gadgets for saving time and effort.

Pre-make brekkie dishes. Paleo excludes inflammatory grains, therefore most cereals, toast, and many of the usual suspects eaten at breakfast time. So to come up with healthy and reasonably quick alternatives can seem almost impossible at first. But it’s not! You can eat meat, veg, eggs, bacon, good ham, zoodles, pretty much anything you have for lunch and dinner you can absolutely have for brekkie. An example is Meat Muffins (see recipe below); they’re so healthy, versatile and can be made on a weekend and stored in the fridge to then quickly reheat in the oven for brekkie. Another idea is to hard boil a heap of eggs on the weekend and keep in the fridge for instant brekkie food each morning. Easy!

Find nifty and affordable kitchen gadgets that do the work for you! One of my absolute favourite kitchen gadgets is my slicer from Aldi. It works like a Julienne machine and cost about $12! I use it almost every day. It slices veggies in a few different ways meaning I can easily create variety with my seemingly-boring-at-first just meat and veg base. Such as flat chips, chunky chips, tooth-pick size, grated for quick cooking and more. By slicing veggies differently it gives different textures, it allows some veggies to be cooked faster because they’re made smaller, it creates even shapes so cooking time is consistent and minimal and it saves me time cutting veggies by hand. I also love my ‘noodle maker’ – more specifically the Chef Avenue 4-in-1 Vegetable Slicer. This gadget allows me to make noodle out of lots of different veggies, so I can create healthy grain-free pasta dishes and lots of other interesting and healthy meals. It’s fantastic! There are stacks of different slicing machines on the market now, so find a couple that you feel would add value to your kitchen creations and that you can afford and off you go saving time prepping and cooking!

Buy in bulk. Whether it’s meat or paleo baking ingredients.. buying in bulk often saves money and saves time because you have what you need on hand when you need it. By buying small packets of spices and herbs it’s easy to run low or totally run out, so instead, head to your local health food store or market that offers bulk buy foods, take your own jars or zip-lock bags and grab plenty of what you always use at home so you then have plenty on hand. Or find a local quality or butcher and buy meat packs in bulk to store away in your freezer. This also helps the environment, which is a bonus!

I hope those tips give you ideas and inspiration for helping you save time and effort in your kitchen, leaving you more time to actually enjoy your healthy meals!

Now here’s my yummy Meat Muffin recipe...

MEAT MUFFINS
 

 You’ll need these:
1 pkt organic grass-fed lamb mince (or other meat that stays moist. Beef tends to dry out in this recipe)
1 cup mixed grated veg of choice (carrot, zucchini, onion, cabbage etc)
1 clove garlic, finely chopped
1 tbsp bone broth (optional)
1 tbsp pure organic tomato paste
Coconut oil or animal fat (for saucepan and some for greasing baking dish)
Herbs and spices of choice
Himalayan salt, pepper
Optional: 1-2 organic eggs to help muffins rise and increase ‘fluffiness’ (not essential)
1 tbsp coconut flour or banana flour to help bind (not essential)
　


Do this:
1. Lightly grease a 1x6 muffin tray and preheat oven to 180 degrees Celsius

2. In a mixing bowl at mince, veg, garlic, herbs, broth, tomato paste, spices, salt, pepper (and eggs and coconut flour if you’re including)

3. Using your hands to combine all ingredients thoroughly

4. Take a handful of mixture and press into muffin trays

5. The mixture will settle while cooking so there’s no particular method in which the mix should be placed in the trays

6. Place in oven and bake for about 20-25 minutes depending on your oven

7. Remove from oven once cooked and allow to cool

8. Pour out any excess liquid sitting in the trays, remove meat muffins and store them in a container in the fridge

9. Reheat (using oven if possible, not microwave) 1 or 2 for brekkie, lunch or just a snack

Enjoy ☺


Aimee Clark
Paleo Cooking Coaching
Primal Influence
www.primalinfluence.com

Accelerate Health and Performance: You Put Your Left Foot In, You Put Your Left Foot Out... Wait... Where The Hell Do I Put My Feet For A Squat?

Personal Trainer 101 makes a lot of absolute statements regarding posture and technique for exercise. Some of it is true, some of it is somewhat true and some of it is straight up bullshit.

Yeah, I went through TAFE to get my Fitness qualifications with two of the teachers who wrote the Cert 3, Cert 4 and Diploma of Fitness curriculums. It got me into the industry. And then I started reading more and more and realised that what they taught me was enough to be a relatively safe trainer that was unlikely to kill someone (that should be on my resumé right!?)...that was about it. There was a lot of stuff in that course I soon learnt was pretty out of date or ineffective.

Basically, Personal Trainer 101 started looking about as effective as another one of my favourite books from childhood when it came to my work.

So what are you trying to say Mitch?
For all the trainers/coaches out there, do not make the mistake of being rigid in your teaching or your learning. You will have teaching cues that work every time and then out of nowhere you will try the same cue with a new client and they will look at you like you are speaking a foreign language. It's up to you to adjust and find the right words to get through to them. If you learn from a wide range of quality sources you'll teach accordingly.

Your clients are a bit like Lemmings. They each have individual skills and individual weakness. It's up to you to click the right buttons for them all to make it safely through the cave. Sure, some will get incinerated, that's the nature of the industry. But, if you help more than you brutally kill your job satisfaction and career longevity are going to be pretty solid.

For those of you who are in the gym or out on the pavement doing it yourself, don't expect anything of yourself based on what those around you can do. You will progress at your own rate and you may well need to do things differently to achieve your goals. You will have your own techniques, strengths and weaknesses that you will learn and work through at your own pace...and if you need help hire a personal trainer, I recommend me. Just saying.

Alright Mitch, we get your point. Now how do we address it?

First of all, remember that we are all unique little snowflakes. We have our own set of needs and should be treated accordingly. The fact of the matter is that every person moves differently and responds to stimuli differently. In essence, this is why online "bikini body guru" (read: failed model with a large Instagram following of guys who are simply there to see tits and arse) programs fall short, both ethically and practically (But I will rant on that another time).

Secondly, when it comes to how to do something in the gym, stop dealing in absolutes. Sure, having your feet hip width apart is a solid starting point but the second that squat shows something that you want to correct or feels like it's not quite right then it is wrong and needs adjusting. Way more than half the people I see need their feet in a different position to accommodate their bodies individuality. Just because the text book says to do it one way does not mean the text book is correct...it was written for the average not the individual.

Thirdly, always chase perfection. One of the biggest things I got from the two hours I got to spend listening to Tony Gentilcore (if you don't know who Tony Gentilcore is my advice is to find out A-SAP!) speak last year was this - "If it's nearly right, it is still wrong."

Never settle for 'good enough'.

As a coach/trainer you should always be wanting your clients to improve. Skills are dynamic and they will diminish if they are under-utilised or under-developed. If you're training on your own this is equally important for you, if not more so. Here's a hot tip...video your sets. Sure, you look like a bit of a knob to the meathead who secretly (read: it's so friggin' obvious) sneaks (read: "Oi dickhead! We all know what you're going to do!") off to take photos of himself in the bathroom mirror between bicep sets. But to anyone with half a clue, you're switched on and care about your performance and success. Respect to you brother/sister.

Trainer/Coaches: You can't fit a square peg into a round hole the same we you can't make a 7 foot beast bench press the same way as a 5 foot pocket rocket. Always have your next step in mind. A variation, an adjustment, a cue. Whatever it is you need to help your client get what they want. This takes time, research and practice...Ultimately, that's how you're going to make sure that they stay your client.

Solo Legends: If you're a square peg you can't fit into that round hole. If you're a 7 foot beast you're not likely to train the same way as a 5 foot pocket rocket. Do your research or invest in some professional help. A good PT on a gym floor is always willing to give some advice (I say good because if they're not willing they're probably a jerk and not very good). That said don't expect a complete program overhaul between clients and a trip to the loo. If you want a lot of help pay for a lot of help...we're worth it!

As always please refer all complaints and hate mail to the admin of this page. If you need their home address for egg throwing purposes comment below.

Lift Academy/Glamafit: Macros Made Easy

There is a pretty good chance you have heard of "macros" or the term IIFYM (if it fits your macros). But most people are left wondering "what on earth is a macro"?

Macro's or macronutrients are those that we need in large amounts. The three macronutrients that humans need are fats, protein & carbohydrates. Each of these provide energy to the body in the form of calories. The calorie break-down for these macronutrients are not all the same.

1gm of carbohydrate equals 4 calories. 1gm of Protein equals 4 calories & 1gm of fat equals 9 calories. (Ohhh and for those who don't mind a drop, alcohol is 7 calories per gram).

Calculating macronutrients will vary greatly from person to person & what their goals are. For example a person consuming 2000 calories per day & has a macronutrient breakdown of 45% carbs 30% protein & 25% fat. This would mean they would consume 225gm carbs for the day, 150gm protein & 55gm of fat.

So why do we need carbohydrates, protein and fats?

Carbohydrates are the bodies main source of fuel as they are easily used by the body for energy. All of the tissues & cells in our body can use glucose for energy. Carbohydrates are needed for the central nervous system, the kidneys, the brain & muscles (including the heart) to function properly. They can be stored in the muscles & liver & later used for energy. Carbs are mainly found in starchy foods like grains & potatoes, fruit, milk & yoghurt. Other foods like vegetables, nuts, seeds & cottage cheese contain carbs but in lesser amounts.

Fibre are a certain type of carbohydrates that our body can not digest. These carbohydrates pass through the intestinal tract intact & help to remove the waste out of the body. Foods high in fibre include fruit, vegetables & whole grain products.

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes & in smaller quantities in starchy foods & vegetables. We need protein for growth - especially important for children, teens & pregnant women. For tissue repair, immune function, making essential hormones & enzymes, energy when carbs aren't available & for preserving lean muscle mass.

And finally fat! Fats have had a bad rap over the years for causing weight gain, but some fat is actually essential for survival! Generally speaking 20-35% of calories should come from fats. But good fats like coconut oil, olive oil, avocado, salmon, nuts, organic butter, poultry & milk products. We need fats for normal growth & development, energy, absorbing certain vitamins, provide cushioning for the organs & maintaining cell membranes.

Sound nutritional planning involves a mix of all three of these macronutrients. This method of can prove to be a really effective way of measuring food intake to reach health and fitness goals. For custom guidance with calculating macros in order to lose weight contact Nicole on 0431421202

MEET THE SCHF TEAM: Jamie Milne Training

Name: Jamie Milne 

Business: Jamie Milne Training

Area: Warana

Age: Mine 37, Business partner Leigh 31

Years In The Industry: 12

Qualifications
University Diploma in Sports Psychology, Advanced First Aid and CPR, Certificate 3 & 4 in Fitness and Personal Training, Crossfit Trainer Level 1 and several Crossfit certificates, Kettlebell Coach Level 1, POSE Running Certified, A.I.B.A International Boxing Coach Lience, AWF Level 1 Sports Power Coach, PADI Dive Master & Rescue Diver, Apnea Australia- Stage A Free Diving Instructor

Experience
Over 6 years’ experience as a CrossFit Trainer and athlete, qualified for the Australasian Regional’s in 2010 and competes regularly in Australia, NZ and the Middle East.
Many years of competitive Ultra Marathon running, including running the length of New Zealand’s North Island twice, the South Island once, run from Cairns to Townsville and Cairns to Port Douglas in Far North Queensland more than once.
I have jogged the length of Scotland from the England Scotland border, Gretna Green to the very top of the United Kingdom, John O Groats, all with a 10kg back pack on.
On the 31st of January 2015, two friends and I broke the current world record for the most distance covered with Burpee Broad Jumps. 4126 Burpee broad jumps for a distance of 8.5km all done and dusted in 22 hours.
Just recently I completed a 960km solo run around Tasmania. 80kms a day for 12 days. This endurance run pushed me to my limits and we were able to raise over $10,000 for Ronald McDonald House in Hobart.
These events have all been charity based, flying under the banner of an organisation called Many Miles for Mary; this was formed in memoriam of my late Grandmother Mary.

Interests
Attempting to get our JMT service, princeables and teaching values to the world.
Surfing
Boxing
Music
Ultra endurance journey running.

What Makes Me Passionate About The Health and Fitness Industry?
At JMT we believe how people train, lose weight, or establish health is not dependant on method. The method you use is somewhat unimportant. There are so many pathways to reach the above goals, they method you choose needs to suit you! The most important thing is mindset, state and desire. We provide training reinforced with a nurturing environment to make your dreams reality.
My passion is helping people produce measurable results. Instilling the notion that the goal is happiness, not perfection. Being perfect should be measured by your overall happiness, which in turn produces life long change.

Links
Facebook:
Jamie Milne Training: https://www.facebook.com/jamiemilnetraining/
Many Miles for Mary: https://www.facebook.com/manymilesformary/

Instagram: JamieMilneTraining

Website: www.jamiemilnetraining.com

Email: jamiemilnetrainng@gmail.com

Twitter: @jmtstandnfight

YouTube: James Milne

Snapchat: jmtstagpack

AmsoFit and Healthy (Ben): How To Set Your New Year Fitness Resolution

First and Foremost, HAPPY NEW YEAR! Danica and I wish everyone our best wishes for 2016. We hope it is a very successful year for all!

You may be wondering, how do you even set a realistic fitness New Year Resolution? Easy! Don’t set one!

New Year Resolutions are a fad that come around every 12 months, and for the vast majority of people, we fail by the end of January!

Why do we fail?
The majority of people fail because we set crappy, Non-Specific "things" to achieve. For example, while writing this I have the radio on in the background. They have just had a phone in where you can tell the Sunshine Coast your New Year Resolutions. Of 5 phone calls, all 5 mentioned in there to either "Get Fit" or "I want to get fitter".

The goal is to "Get fitter". Well go outside, go for a walk around the block. CONGRATULATIONS. You are now fitter than before you went for a walk! So based on "get fitter" I’d say Resolution Achieved. But wait! That’s not what you meant was it? OF COURSE NOT BEN!

So let me ask you this; What is "Fit"?
Everyone has their own opinions of what "Fit" is. So I want you to do something right now for yourself. Grab a pen and write down 3 things you think defines what "Fit" is. Before I started writing
I wrote down 3 of my own:

• Running 100m in 10 seconds
• Running the Marathon (42.195km)
• 15.1+ on the Beep Test

Since I became a trainer I have completed all 3 of the above. To me that is "Fit"! And I was very Fit!

Now some people might have said "flat tummy" or "6 pack abs" as "Fit". In my opinion, that is not fit until you show me how you got them! There are different ways to get a flat tummy or 6 pack. Those who trained hard and earned them, I take my hat off to you. But some don’t get them that way though…

Let’s go back to question 2 for a second; Why do we fail? The reason we fail is because our resolutions ARE NOT SPECIFIC! Yes, I said that before, it takes a few times to sink in. Those who resolve to "join the gym", go in on January 2^{nd, sign up, Congratulations, Resolution Achieved. Believe me ladies and gentlemen, ALL of it is CRAP!}

What is specific then?
 Let me put it to you this way. On this planet we are all naturally competitive! If you are now saying "I am not competitive at all" you just don’t know you are, and you are now competing with me saying you’re not… YAY! Benny wins!

So we need a challenge. a target, a competition. What ever you want to call it.

If you picked up that pen a few minutes ago you may already have them.

If you’re needing some inspiration, a fantastic example was from a good friend in 2008. He started with just wanting to "Lose weight". (Yes, crap resolution… Lose 100 grams, resolution achieved… Yipee.)

So he changed what he wanted to achieve. Ultimately, the weight loss would come with the achievement. He set himself a target each week for the year. Week 1 he completed a 1 kilometre run, and he added 1 kilometre every week. In Week 52 he did a 52 kilometre run! (he did additional training also). Since then he has completed 3 marathons! He has also achieved his goal weight of 75 kilograms (the weight loss was a happy side effect of the challenge). This was a brilliant idea and an absolute inspiration! Ultimately you will find it easier to stick to a challenge than you will your abs.

My challenge for 2016 is to run a sub 11 second 100 meter sprint again. My Personal Best is 10.91 seconds. I was 18 when I did that, and how I would love to beat 18 year old Benny!

Now if you are brave enough, all the Facebook readers tell us in the comments what your challenge is for 2016.

If you’re still unsure of what to set, give me a call or send me a message at AmSo Fit & Healthy and I can assist you with your goal setting.

Remember, competing to be your best is the solution, NOT a resolution.

Ben

AmSo Fit & Healthy

facebook.com/amsofitandhealthy

Instagram @amsofitandhealthy

www.amsofitandhealthy.com.au

ben@amsofitandhealthy.com.au | 0405 268 619

danica@amsofitandhealthy.com.au | 0458 001 848