target.fitness • January 6, 2023

January Motivation

January is not the easiest month for training, even for a dedicated sportsperson.


The days are cold and short, and getting out of bed in the morning (when many of us might prefer to train) can be a real struggle. Add a sense of post-Christmas gloom, and hitting our training targets, and so getting the new year off to a good start, might seem almost impossible.


Here's what I recommend to clients when it comes to overcoming that January slump and getting back in the swing of training.


1. Remember your 'why'

The start of the year is a great time to set goals. Perhaps you want to hit a 5K personal best, lose weight, master a set of pull-ups or compete in a bike race come spring – but whatever it is, keep your 'why' in the back of your mind to spur you on when your motivation to train wavers.


2. Start slow

Trying to jump back into training wherever you left off might be a little bit optimistic, in terms of DOMS (delayed onset muscle stiffness) and injury.


Start small; opt for lighter weights for strength training, or fewer repetitions (which will also work if you do bodyweight exercises), to help you work your way back up to full strength without requiring extra recovery time. This will also give your tendons (which attach muscle to bone and produce and absorb force during high-impact movements) time to regain elasticity, reducing the risk of injury.


Feeling unfit?
The good news is that any decline in strength and fitness during the Christmas break is probably not as big as we fear.

Regaining strength is known to be faster than gaining it for the first time, as muscles 'remember' the adaptations that they have made in the past – so it's rarely a case of starting from square one. With regards to cardiovascular fitness, it is a similar timeframe.


3. Get the right kit

The right kit is important all year round, but during the winter months, having a waterproof jacket, thermal leggings or snood could be the difference between getting out to train and taking a day off. Likewise proper torches or fluorescent clothing, which are essential for the shorter days.

For keeping warm, layers are ideal; try wearing skin-tight, long-sleeved tops in sweat-wicking fabrics underneath thicker items of clothing. Cotton is best avoided as a base layer.


4. Try a pre-workout

If you're lacking in energy and haven't fuelled correctly, a training session is unlikely to sound appealing. This is a common problem in January if we're trying to cut back after December's indulgences.

A small carb-based snack is ideal, such as a banana, a small bowl of oats or a couple of crackers with a low-fat spread. There are also multitude of different pre-workout supplements available to help support the body during exercise and boost performance.


5. Treat workouts like an appointment

Most of us balance a number of commitments alongside our training, which can mean that workouts get demoted or sidelined.

Be strict and put your training in your diary as an appointment (like a work meeting or important call) that you can't cancel or move, and that the rest of your day needs to fit around.


6. Team up

In the same vein, pairing up with a teammate or training buddy is another way to stay on track with your training – plus it can help you work harder.


The ability to push harder in a group session is a useful advantage when you need it – just take care to incorporate enough recovery sessions (and interchange it with solo training if the group environment is likely to cause excessive competitiveness and over-training.)


7. Just start!

Finally, often the most helpful – but hardest – thing is just to get going again.

Many of us often feel guilty about the distractions of the festive season, but once you have that first workout under your belt, you'll be back on track.

We all like our Food...

By target.fitness • April 14, 2023
Food is not “just food.” Food is part of culture. Food is part of family. Food is part of celebrations. Food is part of religion. Food is part of tradition. Food is part of so many aspects of life far outside of simply being “fuel.” The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions. The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions. And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you. Easier said than done, I know... So is everything in life. But just because it’s easier said than done doesn’t mean it’s not worth doing.

Struggles with Self Control

By target.fitness • April 1, 2023
I’ve said this before and I’ll say it again. Some people struggle with self control. They want to lose fat but have difficulty saying “no.” They mentally justify it in saying they’re “flexible dieting.” But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.” For them, practicing self control and saying “no” more often might help them achieve their goal. Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party. They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves. For them, saying “yes” more often and having a treat might help them achieve their goals. Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data. Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived. Because sustainable results only happen with a sustainable mindset.

It's all a bit Fruity

By target.fitness • March 25, 2023
It’s wild to me that this is even a thing. Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar 😱.” I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit. What is going on. It’s fruit... Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people. You’re worried about the “damage” caused by eating FRUIT!? What is going on? No one ever got fat from eating fruit. No one ever became unhealthy from eating fruit. No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.” No one ever got massively overweight and said, “man...I really think it was the grapes that did it.” Let’s use some common sense. Fruit. Eat it. It’s good for you.