Accelerate Health and Performance: How to Write Your Own Successful Training Program for Weight Loss

How many people do you know that go to a gym with the idea that 'a little bit of everything' or 'just doing my own thing' will help them achieve their goals?

How many people do you know that go to a gym with that plan and ultimately end up disappointed with the fact they have not achieved as much as they hoped to?

Programming can be the most challenging aspect of being a Personal Trainer. There are times when it is really hard. The right combination of exercises can provide a client with an experience they will shout about from the roof tops. The wrong combination can practically leave you scratching your arse in the unemployment line at Centrelink wondering where it all went wrong.

It's tough and I'm educated in this shit. I'm continually educating myself in this shit. It's one component of Personal Training that does not necessarily get easier. But there are ways that you can make it easier on yourself. By understanding a few of the basic principles, you can very easily write or adapt a program to suit you. Your needs, your goals, your experience.

Things to understand...

What Role Will Nutrition Play? 

To lose weight you have to be a calorie deficit. YOU HAVE TO BE. It's physics - the law of thermodynamics. Energy cannot be created or destroyed in an isolated system. We are an isolated system. We consume energy (food) -  we either use it (action) or store it (love handles). If we consume more than we use we store the excess - not a calorie deficit.
One size does not fit all, but it's safe to say that a calorie deficit of up to 200 Calories per day is probably going to be easily sustainable and not overly aggressive for most. Add in some training on top of this and you're going to see the numbers on the scales start to shift and your pants are going to feel a bit looser within three or four weeks.

What is Progressive Overload and how do I Progressively Overload myself? 

Progressive Overload is a gradual increase of stress(work) placed upon the body. A slight increase in sets, reps and or load, potentially with a decrease in rest time. Hot Tip: Take 'Progressive' in a very literal sense - increase things gradually, don't try and be Mr or Mrs Olympia in Week One...you're probably going to fuck up your chances of success right up that way.
An increase of 1.25kg on either side of the barbell each week is nothing to be scoffed at! Over a year that's 130kg. If you can add 130kg to your Squat, Deadlift or Bench Press in that time you're an absolute freak and you need to start doing something more competitive A-Sap. Small steps forward are not steps backward.

How do I Choose Exercise and How Often Do I Train? 

Choose the ones that are fun. Done correctly, very few exercises are inherently bad for you. Try to hit each muscle group at least once every time you train. Train every two to three days.

'But when is Chest and Tri's Day?' NEVER. Virtually nobody (other than professional body builders) actually need a Chest and Tri's or Back and Bi's day.

'Do I have to do Cardio?' No. You can if you want to though. If you need to do cardio training because you have cardio goals then have at it. If you hate cardio and don't want to do it then don't do it.

The Basics of Programming...

Rep Ranges: 

1-5 Reps = Strength 

3-8 Reps = Strength Endurance

8-15 Reps = Hypertrophy

15+ = Conditioning.

* These are approximate and they cross over heaps. Sticking to 1-5 Reps will still result in Hypertrophy and sticking to 8-15 Reps will still result in some increased strength.

Sets: 3 to 6 Work Sets for any Rep Range will tick the box.

Load: As heavy as you can go with good technique and the ability to function in your daily life the next day. Using Warm Up Sets and Work Sets effectively will help this. If you're not sure, go light and have a trial run - if you don't feel like you exerted yourself much at all, go heavier.

Rest: As long as you need to do the same set again nearly as well as the last time. Nearly. You need to induce some fatigue or you're not overloading.

Programs: One program per week done well will get things moving, two programs per week will keep you entertained, three is our preferred sweet spot. The less you know and the more confidence you need to gain the less you should worry about variety and focus more on getting the basics locked and loaded.

  

Muscle Group	Synergist	Opposite
Quads, Calves and Glutes	Hamstrings and Glutes	Upper Body
Hamstrings and Glutes	Quads, Calves and Glutes	Upper Body
Chest, Triceps and Shoulder	Back, Biceps and Shoulder	Lower Body
Back, Biceps and Shoulders	Chest, Triceps and Shoulders	Lower Body

Program Structure...

1) Focus Muscle Group Compound Strength

2a) Same Muscle Group Compound Hypertrophy
2b) Accessory Muscle Group Hypertrophy

3a) Opposing Muscles Group Power
3b) Core/Glutes/Mobility or Opposing Muscle Group (One Program Per Week)

4) Synergist Hypertrophy/Conditioning

This structure can be used to write one, two, three or twelve day training programs. You just have to be mindful to give enough focus to your target muscle groups. If you just want to sort the whole rig out, spread the work load as evenly as possible.

One Program Per Week Program Example...

1) Goblet Squats (5x8)

2a) Alternate Lunges (4x10)
2b) Glute Bridge (4x15)

3a) Top Hold DB Chest Press (4x12)
3b) Lat Pulldown (4x15)

4) Seated Hamstring Curl (4x20)

Need some help with technique? Check these out. 

Goblet Squats: Instagram

Offset Walking Lunges: Instagram
Single Leg Glute Bridge: Instagram
Top Hold DB Press: Instagram
Lat Pulldown: YouTube - Instagram
Seated Hamstring Curl: YouTube - Instagram

If you have any doubts about your ability to train safely due to any health concerns you may have please seek medical advice prior to starting.

Mitchell Knight

Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/

Instagram: @mitchellknightpt @acceleratehealthandperformance

Jamie Milne Training: Be Careful What You Say to Yourself (...Because You Are Listening): 4 Tips for More Positive Self-Talk and Less Limiting Self-Beliefs.

Author of ‘Rich Dad, Poor Dad’ Robert Kiyosaki famously quotes, "It’s not what comes out of your mouth that determines your life, it's what you whisper to yourself that has the most power".

There is a little voice that pops up in your head from time to time, when you’re about to try something new or you’ve just gone through a breakup or you f$&ked up royally at work.

These private conversations you have with yourself can be either a powerful stepping stone or a major obstacle to reaching your goals.

Staying positive, thinking positive, ‘faking it till you make it’ is so much easier said than done, agree!

We all want to be happy, none of us want to bitch and moan about everything, and we sure as hell wish we didn't care what other people thought, or said about us.

“You see what "Emma" commented on your FB post this morning?”

“.....What! When? Sorry what she write?”

*Scroll, scroll, scroll. Swipe, swipe…*

And as your eyes read and marinade on the comment, the little voice of limiting self-worth, belief and esteem whispers sweet caress in your head...

"…Well what Emma wrote is true, you are an XYZ, and you are selfish, self-absorbed, a bad parent, terrible with money, or whatever the case maybe".

We get so used to hearing our own narrations that it’s easy to ignore the messages that we’re sending ourselves.

Every now and then take note of what you’re thinking about and recognise that just because you think something, doesn’t mean it’s true. 

Our thought processes are often exaggerated, blown out and well out of proportion.

Here's a challenge for a day, or even this coming week: 

Communicate with yourself how you would speak to your best friend, or a person of key influence you just met.

Be honest but also treat yourself equally as kind as you’d treat a friend or someone you just met. Why?

Because you’re worth it.

Treat yourself, just as you treat others.

4 TIPS FOR POSITIVE SELF TALK:

1. Force the f$&en rainbow:

Life isn't all rainbows unicorns and glitter, sometimes it's stormy, there's no glitter, and your late on your Telstra account!

‘Force the rainbow’, and make it an optimistic situation. It's all about perception, you can choose to be in the glitterless storm, or you can force a f$&en rainbow.

2. Turn off your F$&KEN Facebook, Instagram, Snapchat, Pinterest, Tinder, Grinder.

There is no other sure fire way to inject self-doubt into your head then being at the mercy of (notifications, dings, alerts, etc)

Have a break. The sun will rise still tomorrow whether you’re up to see it, or in bed scrolling!)

3. Shower Power!

My favourite! 

We would all agree we need to shower 1-3 times daily.

This is a perfect trigger to remind us it's mantra time.

As you lather that organic pomegranate and peach soap into those difficult to find spaces we can speak to ourselves with a powerful and profound "I am Statements":

I AM patient

I AM Positive 

1 AM Persistent 

I AM abundant 

1 AM Honest

4: Dial a friend.

Seriously make the call.

One of your friends whose not Switzerland, and their not the "devil’s advocate"

Their your true friend. They say good things behind your back, and bad things to your face.

Jamie

Jamie Milne Training

Facebook: https://www.facebook.com/jamiemilnetraining/

Instagram: @JamieMilneTraining 

Website: www.jamiemilnetraining.com 

Email: jamiemilnetrainng@gmail.com

Pauls Body Enginnering: Training in Winter

Ever heard of the saying ‘Summer Bodies are made in Winter’?

It’s a very common marketing campaign but also very true. Winter is the optimal time to get to the gym or go for that regular run or walk when many others don’t.

Why don’t we train more during Winter?

• Its cold
• Its wet
• Its windy
• Its dark earlier

Where’s the incentive to get up early and exercise with those negatives in our face everyday?

Well truth be told this is the perfect time and those are the perfect reasons to get up and train and find that motivation.
By putting in the time and commitment throughout the months of winter you are well on your way to earning that Summer body you so desire or achieving your fitness goals by the end of the year.

Need more incentive to train through Winter?

1. The gyms are usually much quieter therefore you can get through your session faster as you are not waiting for equipment
2. Believe it or not the body can actually burn more calories when cold and active
3. Training throughout Winter helps fight off the cold and flu season
4. You are getting yourself well and truly ready for summer by giving yourself a three month headstart
5. Winter is a higher period to put on weight as many people resort to comfort food when its cold, however it determined and committed to your goals you can still maintain a healthy lifestyle and kae the necessary improvement during this period.

Its easier said then done right?

Absolutely!  So how do you overcome this?

Set yourself some goals. Look ahead to the end of the year. Perhaps you are going on a holiday? Perhaps you have a big family reunion at Christmas time you want to look good for?

The point is to set a realistic obtainable goal that you can aim towards and that will keep you motivated through Winter. Once you start to see those changes and even more when others start to see those changes you are more motivated then ever to keep pushing.

Research suggests that it can take up to 21 days to form a new habit. If using the gym is your new habit then commit to at least 21 days and see how you feel.

The more consistent your training, the better your sleep.

The better your sleep, the more energy you have.

The more energy you have the more likely you are to train more often and make the commitment to get up early in winter to do so and stick to your goal.

Exercising in Winter doesn’t have to be hard. If you can commit to short term goals that will achieve your long term objective then the incentive to train is ready and waiting.

Paul Hooper
Personal Trainer/Fitness Teacher/Owner
m 0466 587 643
e paul@paulsbodyengineering.com
w www.paulsbodyengineering.com
f www.facebook.com/paulsbodyengineering
i @paulsbodyengineering

Accelerate Health and Performance: Fat Shaming and Skinny Shaming Isn't a Thing... You're Probably Just a Jerk

WARNING: This is a bit of a rant that brewed for a while and reared its ugly head so it was updated accordingly. There are some rude words throughout. I, personally, feel it is warranted. I don’t mean to offend but punches will not be pulled.

Yesterday morning my friend, client and the big cheese of Sunny Coast Health & Fitness, Kylie, witnessed two women behaving absolutely abhorrently, ridiculing another female who was busting her arse climbing Mount Coolum. Suffice to say there was fitness and size differences between the two culprits and their victim.

These two people thought they were within their rights to take photos of this lady and openly laugh at her...because she was out and about doing her best. Trying to better improve her health and fitness, trying to change her circumstance, trying to go about living her life. When Kylie told me what had gone down I saw....whatever colour is beyond red.
I can’t fucking stand this shit and I knew I had to dig out this blog and revive it two years after its original release.

I’m going to throw something out there and it’s going to piss some people off…I don’t care one bit. Sadly, it needs to be said far too often. Here and now, I’m going to be one who says it, again. If you don’t like what I have to say then there’s a good chance that you’re probably guilty of exactly what I’m talking about – have a good hard look at yourself and sort your shit out. I mean no offence I just think what you’re doing is really shit and you’re only bringing more shit upon yourself as a result of your nastiness.

Stop Categorising Being An Arsehole Into Names Like ‘Fat Shaming’ And ‘Skinny Shaming’.

It’ the 21st Century for fucks sake!? It’s not about fat or skinny it’s about people. You’re a person, he’s a person, and she’s a person...not a fat person, not a skinny person...a person.
STOP sharing photos online with sayings like…

“Real men want something to hold onto, not a stick”

“Skinny girls look good in clothes. Curvy girls look better naked.”

“Slim girls look good in clothes. Fit girls look good naked.”

FUCK OFF. It is nobody’s right to ridicule anyone for their appearance. ANYONE!

And the insane thing is that people now think that it’s ok to ‘skinny shame’ people because ‘fat’ people have been the victims for so long.

For FAR too long overweight people were the victims of horrible insensitivity. In TV and Movies they still are. It’s WRONG…but if you think that gives you the right to turn the tables on ‘skinny’ people, I’ve got news for you...Making someone else feel shit about themselves doesn’t undo all the horrible things that have been said to you and it won’t stop the chances of it happening in the future. It just makes you an arsehole too.

Meghan Trainor is a prime example of just how far we’ve gone wrong on this front. Her recorded company should be ashamed of recording her bullshit if they weren’t too bust counting $100 bills.

This is not empowering. This is just as degrading as a slim woman calling you “fat”. Don’t be a hypocrite. Being proud of yourself does not require questioning someone else’s worth. It only shows that you really don’t value yourself all that highly at all.

Is this ok because it’s guy? Fuck no. He’s still a person!

Skinny girls are beautiful too. Beauty is an opinion, not a defined any specific quality. Beauty is in the eye of the beholder. Some men are attracted to curvy women. Some aren’t. That’s ok. Some are attracted to women with no curves. Some aren’t. That’s ok too. What isn’t ok is for you to make someone feel less attractive because they don’t have the same body shape as you. What isn’t ok is when you to imply that someone is less of a man for the woman that he is attracted to
.

And this…when you’re using a horrible disease like Anorexia Nervosa to make yourself feel better…why not go to a kids cancer ward and poke fun at them too?

I’m not defined by my size and shape and I’m not defined by the size and shape of the woman I am attracted to. In part, I am defined by the woman I married. I’m happy to say that she is an incredible woman. Her qualities as a person stretch far beyond her physical appearance. Her size and shape is not the reason I married her…to me she’s a total babe but that is not why I married her. She is a kind, caring, compassionate woman who is an amazing mother. If she was a size 4 or a size 40 she would still be all those things.

But it’s not just Women who need to stop hammering each other in this way. Women need to ease up on Men, Men need to ease up on Women and Men need to ease up on other Men. 

I can’t grow a beard and I don’t want tattoos. I still have a penis though. I’m as much of a man as this guy…

And don’t for one second sit there and say ‘Oh...he’s a Personal Trainer, it’s easy for him.’ You haven’t got a clue! As a Personal Trainer I’m held to the highest and most bullshit of all aesthetic standards!
“When you see a Personal Trainer who needs a Personal Trainer”
Ever heard or read that? I’ve had it said to me and written about me.
My job as a Personal Trainer is to provide that training programs and nutritional guidance to my clients to achieve their goals...nothing more.
I’m not a model, I’m not a body builder, I’m not professional athlete.
I’m a guy with a burning desire to help people live a happy and fulfilling life with the understanding of the human body I was blessed with and worked my arse off to develop.

I could look like this guy...that doesn’t impact my ability to be a great (and modest) trainer with a large client base of very happy, healthy men and women of all ages, shapes, sizes and needs.
It’s 2017. It’s time that we stop defining what a “real man” is and what a “real woman” is and start letting people define themselves by the sort of man and woman they choose to be and the actions they are responsible for.

I truly hope the two arseholes that Kylie encountered read this. I truly hope they feel like jerks. They acted like jerks. But they can change, they can learn and they can never do it again. They can leave that identity behind and bring value to their world in the future.

To the victim of this hideous bullshit...I hope you read this too. MAD PROPS TO YOU SISTER! Congratulations on doing something good for you and your world! You’re welcome in my gym anytime! Hell, I’d love to just buy you a cup of coffee and have a chat...I really like coffee. But please, don’t be disheartened. The arseholes of the world are outnumbered...the majority of us love you and are behind you all the way!

To all men and women…
Our self-worth and character is defined by what we contribute to the lives of the people around us and to the world – not what we look like or the size of our pants. 
So do you contribute puppies, memes and ice cold beers to the lives of the people around you or shins kicked on towballs, bindy eyes and paper cuts?

Mitchell Knight
Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/
Instagram: @mitchellknightpt @acceleratehealthandperformance

SCHF TOP 10 WALKING TRACKS AND TRAILS ON THE SUNSHINE COAST

Now that its cooling down a little and we aren’t all sweating in the shade, it’s the perfect time of year to head outdoors and explore some of the treasures in our own backyard. Haven’t tried any yet? A bit unsure where to start? Never fear! We have put the call out to our community to vote for their favourites, and we’ve come up with 10 great adventures to put on your to-do list!

Dularcha Railway Tunnel

10. Dularcha National Park, Landsborough

If you like your exercise with a dose of local history, the Dularcha National Park is a great place to start. The trail includes a heritage listed railway tunnel built in 1891, as a part of the north coast line between Brisbane and Gympie.

The park contains 3 multi-use tracks, suitable for walking, mountain biking and horse riding:

Tunnel Track: 3km each way (Easy, suitable for most)
Tunnel Bypass Track: 220m. This cheeky little extra is designed for horses who don’t want to travel through the tunnel, but is significantly more steep if you are looking to add some intensity to your route.
Roses Circuit: 8.8km (Northern entrance) or 8km (Southern entrance) return. This is recommended for more advanced walkers, due to steep inclines and loose gravel.
It's a perfect place to escape the rat race and doesnt seem to get insanely busy.

Mt Tinbeerwah peak as captured by
@anitaski on Instagram

9. Mount Tinbeerwah Lookout

Mount Tinbeerwah is nestled into the Tewantin National Park. The Mount Tinbeerwah Lookout track is 1km and takes roughly 45 mins for the return trip.

The first lookout is an easy walk with wheelchair and pram access up to 130m above sea level. After this point you can continue to the ‘Fire Tower’ lookout, 265m up. The peak promises 360 degree views, making for magic photos of the Sunshine Coast.
Popular for amazing pics at both sunrise and sunset.

Mt Ngungun peak as captured by
@nicoleedorrett on Instagram

8. Mount Ngungun

The Glasshouse Mountains got a lot of love in our poll for your favourite tracks, Mt Ngungun got singled out by several voters at their favourite.

The Mt Nugungun summit track is just under 3km and takes roughly 2 hours for the return journey to the 253m summit. The trail is great for beginners and those new to the Glasshouse area.

If you decide to take on this trail, be mindful that you will come quite close to cliff edges and you should exercise caution and closely supervise children. The rock surfaces, particularly at the summit do become slippery in the wet and always walk with caution to avoid dislodging rocks.

One of many scenic pitstops
along the way
Photo Credit: Kirsty Levy

7. The Sunshine Coast Hinterland Great Walk

If you are looking to take your trail adventures to a whole new level, its probably worth checking out The Sunshine Coast Hinterland Great Walk. A 4 to 6 day 58km walk, spotted with overnight campsites. This trail really is like a ‘Greatest Hits of the Hinterland’ tour.

The Great Walk is divided into 4 main parts stretching from Baroon Pocket Dam to Gheerulla Falls. You can book permits for the campsites on route, or if you are looking for a hot shower and a warm bed after a long day of trails, there are plenty of accommodation options close by (some even offer shuttles to the closest Trail entrance).

Whether its the whole track, a day trip or just a short stroll, The Great Walk has something for everyone.

One of several lookouts along the track
heading towards the Falls.

6. Kondalilla Falls National Park

Kondalilla Falls National Park is a hidden piece of paradise on the Blackall Range in the Hinterland. The tracks in this national park are argueably the most popular portion of The Great Walk, rating a big mention with the SCHF Community.

Luckily, you don’t have to be an athlete to enjoy a short day walk in this utopian paradise. There are two main tracks on site:

Picnic Creek Circuit: 1.7km return trip (class 2), allow 45 mins – 1hr.

Kondalilla Falls Circuit: 4.7kms (class 3), allow 2-3hrs.

A totally tranquil environment to soak up some fresh air and sunshine, a plenty of stairs to get the blood pumping!

Boardwalk at Mary Cairncross
Scenic Reserve

5. Mary Cairncross Scenic Reserve, Maleny

If you are looking for a drive up and range and an easy stretch of the legs, Mary Cairncross Scenic Reserve is perfect for you. The reserve covers 55 hectares of natural sub-tropical rainforest overlooking the Glasshouse Mountains and wider Sunshine Coast.

This one is perfect for beginners and very kid friendly. The terrain is easy and the track is less than 3km long, including several lookouts and boardwalks throughout.

In February this year, the Rainforest Discovery Centre was opened making it an educational and informative experience for the whole family.

Sunrise on the Coastal Pathway,
Mooloolaba Beach

4. The Sunshine Coast Coastal Pathway

The ‘Sunshine Coast Coastal Pathway’ is the longest shared pathway in the Sunshine Coast Region. It stretches from Bells Creek to Tewantin. The pathway hugging the coastline is divided into 11 sections, including the hugely popular 4.4km stretch between Cotton Tree Park and The Esplanade in Mooloolaba.

As far as views go, you’d be pushed to find a more picturesque outlook while you are working up a sweat. We recommend heading out early, this path gets busy and stays busy all day long. Plus, nothing beats watching sunrise over Alex Headland!

We also love the 9km stretch between Bells Creek and Point Cartwright.

Lookout at the base trail, Mt Tibrogargan

3. Glasshouse Mountains National Park

For those that enjoy the birds eye view of the Sunshine Coast, it is certainly hard to beat the Glasshouse Mountains.

This region hosts 8 mountains, including popular summit tracks like Mount Beerwah (556m), Mount Ngungun (253m), and Mount Tibrogargan (362m).  For some more details about the Glasshouse Mountains, check out this blog from our SCHF Contributor Mel from MAB Personal Training and Adventures for difficulty ratings and advice for attacking each summit peak: http://sunnycoasthealthandfitness.blogspot.com.au/2016/03/mab-personal-training-and-adventures.html

It is really important to be experienced and prepared before attempting the more difficult climbs. To find your feet, it’s best to do your first attempt with an experienced guide to help you get acquainted with these surroundings. Safety first!

Sitting at the peak of Mt Coolum

2. Mt Coolum National Park

For anyone that has lived on the coast for longer than 5 minutes, you will have heard of (maybe even seen) one of the Sunshine Coast’s most popular landmarks; Mount Coolum. Let’s face it if you haven’t got at least one selfie up the top of this 26 million year old, 208m high volcanic peak, are you even allowed to call yourself a local?

Jokes aside, the Mount Coolum climb is a must-do for locals and tourists alike. The walking track is classified as a ‘Grade 4’ track, with a steep 1.6km return journey. It does require a moderate level of fitness, but it’s suitable for the whole family.

1. Noosa National Park

Sunrise along the Coastal Track,
Noosa National Park

If mountains aren’t really your thing and you’d rather a slightly less challenging track, the Coastal Track in the Noosa National Park is our communities favourite. The track takes you from the park entrance at Hastings Street, along the coastline with a couple of great beaches and some rock pools along the way. If you travel a little further you’ll find Hell's Gates, one of the most photographed destinations on the Sunshine Coast.
The return trip takes 1.5-2hrs depending how leisurely a pace you set. It does get hot out there, so make sure you’ve got sun protection and water. Better yet, head down early and watch the sunrise where the forest meets the sea.

What do you think guys? Have we nailed it? What do you think we’ve missed? Share your feedback and help other locals get exploring!

For more information or to plan your next Sunshine Coast adventure, we recommend the Queensland Government Department of National Parks, Sports and Racing: https://www.npsr.qld.gov.au/

Kylie

Sunny Coast Health and Fitness

Email: kylie@sunnycoasthealthandfitness.com.au

Facebook: https://www.facebook.com/alifestyleproject

Instagram: @alifestyleproject

Paul's Body Engineering: Balance and Consistency

Balance and Consistency. These are two keys words thrown around a lot to describe the 'ideal' when one’s life is busy between work, personal and other commitments. As a Father of three, life can get very busy at times. Trying to manage three children, work, and personal commitments can be very difficult to juggle.

So what is the answer? What’s the secret to finding that balance and consistency?

Planning & Organisation

For me, I’ve found planning out my week certainly helps. Utilising a weekly planner is a great idea to map out your week one week ahead to visually see what you are doing, what time you have committed, what time you have left and perhaps how you can better manage your time. 

With my schedule training is another key attribute to my life which ensures I maintain a strong body and mind. Again this is another thing I have to commit too each week, thus finding time for this as well.

Ill start my week by scheduling out my work commitments whether that be face to face clients, online coaching requirements, blog writing, program building etc. All require the allocated time, all require completion by a certain time and date therefore need to be schedule accordingly and managed effectively. On top of this comes personal commitments such as school drop offs and pick ups, after school activities and weekend family events.

For me again, I enter all of this into my weekly planner. Knowing my week ahead down to the hour allows me to prepare well, organise my time efficiently and co-ordinate any last minute changes effectively.

Being a Personal Trainer with many clients, changes throughout the week is very common therefore often I find myself changing times around to suit. This is exactly why I have the week planned out providing greater opportunity to manage my time and make these changes , where possible, without too much hassle.

I also utilise a scheduling app on my phone to assist with the booking and scheduling process. While it is not ideal to manage more than one schedule or calender, each schedule I maintain represents a different aspect of my life and for me, this breakdown between work and personal seems to work.

It is amazing that once a week is completed planned how many gaps in your day you will find. 30 minutes here, an hour there all add up which leads into the next section.

Exercise & Nutrition

A lot of the hurdles I hear regrading finding time to train and plan out meals is time.

Thanks to the above effort, we have gone to in the above exercise to plan out each week down to the hour, enables you to schedule in training and meal prepping as needed. If you believe training three days a week is what your body and mind needs, then schedule it into the weekly planner accordingly. Plan it so it before work, after school drop off, after work etc. What will best fit into your schedule but once its in the planner its in your week and schedule to be done.

This also applies to meal prepping. One of the biggest failures for someone trying to get fit and healthy is nutrition. Meal prepping is such a good way to avoid temptation, unplanned meals and keep yourself on track. In order to meal prep you need the time to manage this hence utilising the planner again. Schedule in an hour a week or how long you believe it will take to prep out an entire weeks worth of meals thus it is now in the planner so scheduled to be done.

Family Time

This should always be a priority. Life can get so busy our family and kids become second fiddle to everything else when they should be first. We work to live not live to work so time should be given to spend quality time with family and friends.

Again this is something that can be scheduled in. Whether it be a family meal each week, a movie night, beach time, a bike ride etc if its in the planner then should be scheduled to be done.

This is how I manage my time and by all accounts I am not perfect at this as unexpected circumstances do always present themselves which cause the weekly schedule to change however it is always managed to the best of my ability.

My take home points would be;

• Plan out each week down to the day and hour ultimately showing the free time you have that you weren’t aware of.
• Ensure the planner details work, training, meals and family time
• Stick to the weekly plan as close as possible
• Manage anomalies each week to the best of your ability to keep your structure intact

Paul Hooper

Personal Trainer/Fitness Teacher/Owner

m 0466 587 643

e paul@paulsbodyengineering.com

w www.paulsbodyengineering.com

f www.facebook.com/paulsbodyengineering

i @paulsbodyengineering

MAB PT & Adventures: You Are Worth It

Who finds themselves thinking ‘if only’? 

If only I was taller, slimmer, fitter, healthier, earned more money, looked like the girl on the front cover of your favourite magazine. If only I had her legs or if only I could run as fast as him, if only I didn’t have a bad knee or whatever it is.  The thing is, we all compare ourselves to others. Everyone can find someone they think is ideal, but dealing with this feeling of ‘if only’ can be a completely different story.

Stop Comparing yourself! 

There is only one you in this whole entire world and guess what?  That makes you pretty freaking special.  There is no better person in this world that can be better at being you than you can.  Comparison really is a thief of joy. 

The most wonderful thing about being you is that you have a choice.  You can either choose to live a life comparing yourself and being robbed of joy or you can get all your ‘if only’s’, put them in a great big bag and drop kick them out of your life.

You are amazing just the way you are.  Right now…… Amazing!

So much pressure is put on us to fit into a category, a label; what society says we should be like, look like, talk like, act like.. I say stuff the labels, the categories, the idea of the ‘perfect’ image (what is the perfect image anyway?)

Take a little time out to tell your family, friends, neighbours, the girl that has just started at the gym, your workmates, everyone that they are doing a great job, encourage them. A little positive reinforcement can be the difference between failure and success.  Be the change you want to see in the world.

 What if I told you, all those men and women out there, that it’s ok to be selfish, yep, that’s right, it’s actually healthy to put yourself first for a change.   What if I also told you that it is totally ok to have time just for you, to do WHATEVER YOU WANT TO DO!! 

Shout out to all those mum and dads that are at home looking after their kids.  Leave the cleaning, don’t worry about folding those clothes, you are doing an amazing job.   Go outside and have time to do whatever it is you want to do because YOU DESERVE IT.

Shout out to everyone working their butts off in life.  You are doing an amazing job.  You deserve to do something just for you.  Find your fun, be happy.

What if I also told you that YOU ARE WORTH IT?  Personally I spend a lot of time training and not for one minute do I feel bad about that because it’s something that I love and it makes me happy.  I know that if I take the time to do things that make me happy, I am being  the best person I can be, I will be the best mum I can be, the best partner I can be and the best ME I can be. 

So don’t forget to:

• ·         Stop comparing yourself and embrace your amazingness
• ·         Find time to do whatever you want that makes you happy
• ·         Encourage others
• ·         Be the change you want to see in the world
• ·         Know that you are worth it
• ·         Be totally awesome

You are all awesome and deserve so much awesomeness in your life!

Amy Woods
MAB Personal Training and Adventures
Website: http://www.mabpersonaltraining.com.au/
Instagram: @mabptadventures
Email: amy@mabpersonaltraining.com.au