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How Can A Challenge Help You?

September 16, 2020realadmin_adminGeneral

Committing yourself to a health challenge can be a daunting prospect for anyone, especially if it is something totally new to you. However, a well thought out health challenge that focuses on building solid, sustainable health and lifestyle habits such as the RFT 6 Week REALignment Challenge, can be extremely rewarding… even life changing! And given the current environment with COVID and lockdown and closed gyms etc, now is the perfect time to get not only your good habits, but your health back on track. 

Using myself as an example, with the birth of my first child 4 months ago, my routine went ‘slightly askew’ you might say. I will be using this challenge to get back into routine. A routine of hitting my calories, hitting my protein, getting my training sessions done etc. A solid 6 weeks of getting back into the swing of things so to speak, and then maintaining it post challenge. 

You see, a challenge can have this almost magical effect on a persons determination. It’s like a switch is suddenly flicked on. The switch is always there, but it lays dormant for many people, UNTIL they are committed to something. Take events like Dry July or STEPtember for example. When people are invested into these events, going a month with no alcohol suddenly becomes priority, or going from 2000 steps per day to over 12000 is now automatic. Why? Because you’re involved in something. You don’t want to let yourself or other people/team mates down. 

Some other benefits of doing a challenge include:

Weight loss challenges are habit forming: Why? Because they last weeks or even months. Getting into the routine of working out and building new patterns takes a couple of weeks. At first you dread it, you slog through, then a place has been made in your schedule, in your life, it’s what you expect to do everyday–it’s part of the plan. Once you work it in and plant it deep, you’ve got something you know how to sustain and your body will ask for each day–a habit. From there, success!

You’re going to learn new skills: You’ll get tips on eating healthy, new ideas for workouts, you’ll probably take some classes you hadn’t looked at before. You’ll get a variety of new tools for the tool box, so that when the challenge is over, you can keep building, keep the momentum going, instead of stalling out when your routine starts to feels stale and uninspiring.

Accountability. We usually have the best intentions in life, don’t we? We mean to lose weight. We mean to make healthier choices. We mean to call our mothers on the phone more often. But what happens is that intentions without any actual action just become wishes we’ve made. Joining a challenge is a simple step you can take that swings you from intention into action!

Community: “Alone we can do so little; together we can do so much.” ~ Helen Keller I love this quote because it really captures the importance of community, for each and every one of us. As the saying goes, “there is power in numbers”. Why do it alone, when you can be a part of a positive, encouraging, and uplifting community? Losing weight is hard enough! You don’t need to go through your weight loss journey alone. When you hear about the stories, struggles, and challenges that other people are going through, it helps you to feel motivated, inspired, and like you’re not alone. This is crucial on those days when you feel like giving up, or feel like you’re never going to reach your health and fitness goals. Plus, knowing that you have a community of people to vent to, talk to, and share your wins with (no matter how small they may be), is very motivating.

You’ll feel healthier: And really, isn’t that what this is all about? With health comes a sense of well being and lessening of stress. Think of that morning run as a chase after your healthier self and pick up the pace! Or your next strength training session as a chance to gain more strength! 

When it’s all over you’ll have such a feeling of accomplishment: You did it! You stayed the course, worked harder than you thought you could, lost weight and took a big step toward a healthier future. What could be better than that?!

So if you’ve got a health related goal, no matter how big or how small, getting involved in a challenge could be exactly what you need to not only achieve a new body, but to also set yourself up for a better quality of life longterm. 

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As you can tell the baby boss is pretty excited ab As you can tell the baby boss is pretty excited about the upcoming week at @realfitnesspt  after a lot of planning over the weekend to make sure it’s full of great training, a great experience and full of WOW moments 💪🏽 Get ready RFT community for another epic week ahead!😍
Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
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With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦

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