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Track

Why you need to track what you do

Why you need to track what you do

Track

Do you track what you do? Have you ever set a goal, maybe a recent new year’s resolution and didn’t see results?

Take a moment to reflect on why this might be.

Several reasons come to mind such as:

–          Having unrealistic goals – too hard, not enough time

–          You lost motivation / weren’t consistent

–          You didn’t measure anything

Measuring our goals is basically all three of those points in one.

Why you ask?

–          Well, if you have unrealistic goals such as it being too hard or not enough time, you didn’t measure what your starting point was or measure how much time you had to achieve your goal

–          If you lost motivation or weren’t consistent you didn’t track your sessions or your mood

These issues were all avoidable by tracking what you do!

Put simply, if we don’t track, we set ourselves up for failure.

Maybe you have a nutrition goal of losing x amount of weight, yet you don’t measure your calories or track your portion sizes or at least how many meals you’ve eaten in a day.

Maybe you have a goal of gaining muscle size and strength yet you don’t track metrics such as the amount of volume you complete for your muscle groups or the weights you used session to session.

Maybe you have a goal of improving your sleep quality but you haven’t tracked what time you fall asleep and wake up, how often you wake up or habits around bedtime such as how long you watch TV.

Without tracking we make our lives difficult. Now the human mind only has so much bandwidth if you will to fit things into our day. Tracking will add to the normal stresses that is why to be successful with tracking you must simplify it.

Simplifying the process of tracking your goal often comes down to making your goal achievable in bite sized chunks. I have written about this before which you can check out HERE.

To get bit-sized chunks we need to determine what the goal is, what measures we can use within the goal and what road blocks / challenges we may face.

Now we have that in place you might use an app or make a template on excel to track your data depending on your goal.

If you are looking to track sleep you might download apps such as Sleep Cycle or if you want to improve your water intake you might utilise an app that gives you reminders and makes you input your water intake.

Without tracking we lose awareness of our immediate goals, our progress, aims and intentions and therefore our focus.

If you need help with a specific goal, feel free to reach out!

Contact us at moverightep@gmail.com

Improving Flexibility

3 Reasons Why You Haven’t Improved Your Flexibility

Ok so you’ve set yourself a task of improving your flexibility, great!

Improving Flexibility

Maybe you have been trying for a while to no avail or maybe you are planning on starting. Either way you should keep reading as we delve into 3 reasons why you might not be getting the flexibility improvements you are seeking.

1)      You aren’t using load

Yep, read that again. There is a principle called ‘SAID’ that is – specific adaptations to imposed demands. This principle basically says if the stimulus is adequate, we will change, adapt so our body can handle the stress.

That’s were load can come in handy, resistance training is actually a very effective way to improve your flexibility!

By adding load, we can elongate or stretch our tissues under load. Having an extra 10, 20, 100kg whatever the stimulus can lead to some pretty nifty changes in our tissues as they must adapt. The catch is to actually improve your range of motion (ROM) in a joint or tissue you require full range of motion. Sorry to the people reading who love using partial reps.

2)      You’re relying on static stretches

Static stretching is outdated. Please stop placing all your efforts in this as a means to improve your flexibility hence forth. This isn’t to say static stretching is completely useless, you may use this as a cool down or you may simply just enjoy the feeling but don’t view this and get disappointed when you haven’t changed your range of motion.

Instead, a better approach is to focus on the bone structures and your breath. I go into this in detail HERE.

The gist of it is, that our bones drive our ability to move. If you’re hips are tilted placing you at a specific orientation let’s, say a posterior pelvic tilt. To visualise this image a bowl of water where your hips are and you are spilling water out of the back of the bowl – that is a posterior pelvic tilt. If you are stuck in this predisposition and can’t access the opposite (spilling water out of the front of the bowl or an Anterior Pelvic Tilt) than you are missing a crucial part of hip motion. It would be no surprise that you would be restricted or lacking flexibility around the muscles of your hips.

Focus on learning how to move your body both in isolation and together and watch your flexibility improve!

 

3)      You’re neglecting your lifestyle

Lifestyle changes should be integral to any endeavour to improve your flexibility. Lifestyle may include your sleep habits, what you do majority of the time e.g. you sit 8 hours a day for work or maybe you stand a certain way, place sports that require specific actions and stress levels. This isn’t an exhaustive list but your lifestyle can be a major part of your day, if you don’t acknowledge and take steps to alter or change it, chances are it will be an uphill battle to make meaningful change in your flexibility.

 

Have you found this helpful? Share it along!

Have a specific question?

Reach us at moverightep@gmail.com

Online Personal Training

Benefits of online personal training

Online personal training is here to stay, and this is how it can benefit you!

Online Personal Training

Did you once have trouble accessing training?

Well, the good news for you is that it is now more accessible than ever before!

Maybe you live in a remote place.

Maybe you don’t have access to quality trainers / coaches in your area.

OR

Maybe you’ve wanted to train with a coach that is simply just too far away.

This doesn’t matter anymore with Online Personal Training.

How good for you!

At Move Right EP one of our main goals is to get you moving, but more importantly keeping you moving!

Throughout COVID, like many fitness businesses we initiated Online Training for our clients to help them stay accountable and moving towards their goals and success.

This worked wonders!

Why is that you ask?

A number of benefits exist, let me go into some more detail.

  1. You get professional advice

Why is this good? Well, it’s guidance and structure on the go. Rather than feel like your on your own or have to resort through scouring the internet for a program that isn’t tailored or suited towards your goals, you can access professional advice at the tips of your fingers – all you need to get started is internet!

  1. Flexibility

Travelling can chew up time, one of the great benefits for some of my clients was saving a ton of time on travel! Not to mention a range of alternative times opened up – how convenient is it for some people to simply wake up, turn their computer on and wallah the trainer is all set to go!

  1. Communication

You get out of hours communication with online. Why? Because there is an instant messenger function built within the training application we use ‘TRAINERIZE’. This acts as a Facebook like messenger function now being realistic, we won’t reply at say 3am if you send a message but it does make it a lot more convenient than waiting until your next session to reach out and ask a question or seek clarity.

  1. Affordability

One on one face to face sessions can be expensive – this expense is something I choose to view as an investment in longevity and health saving you tons in disease management costs down the track.

Online can reduce the cost through a range of Move Right EPs options such as Online programs and our virtual services.

  1. You get results

Rest assured, transitioning to an online service won’t lead you to missing out on the results you desire. The reasons above should indicate that it may actually lead to a higher chance of your reaching your goals! Now you won’t run into road blocks such as having time and cost restrictions!

Want to find out more about our online services?

Click HERE and read on.

Have a direct question?

Reach us at moverightep@gmail.com

Goals

Why it might be time to review your goals!

Why it might be time to review your goals!

Goals

With the New Year upon us, many of our goals we set for ourselves may need to be re-evaluated.

 

Evaluating your goals could be a useful tool for you to achieve your goals within any aspect of your life.

Do you evaluate or self-reflect?

For me, I will often set goals for the year in late December / early January. These goals range from physical to financial to business to relationships and other categories. Now within these goals I set I will have times when I re-evaluate roughly every 4-6 months.

Why do I do this you ask?

This allows me to ensure I’m on track to being successful. Let’s say I set a goal of earning 1 million dollars in revenue in the stock market.

If I got to the end of the year with no evaluation e.g., checking my stocks, how they have fluctuated the right time to sell or buy others I might end up surprised at the end of the year that I haven’t made a million dollars.

I may even feel like a failure with my goals and become demotivated for the following years.

Now using the same example what If I placed in some evaluation points for my goals? Maybe four months into my yearly goal I would realise my stocks have increased 10x fold and now is a perfect time to sell, now I can invest and diversify to give me a better chance of creating wealth.

Another option is changing your game plan all together, maybe you’ll realise this isn’t the right strategy and there’s a better suit for you. Now how much more likely are you to be successful?

This is the power of self-reflection.

So, what fitness goals do you have?

Maybe you don’t know where to start?

Follow my checklist for goal setting

Set 1-3 goals.

  • Check out my previous blog on how to set goals HERE. This will help give you an idea of how to set a decent goal.
  •  Typically, if you set over 3 goals, you’ll likely succeed in them. Keep the number of goals you set to a minimum so you can focus your attention towards them.

 

Develop your plan of how to actually achieve this goal

  • You might break this down in a few ways such as the monthly targets, the weekly targets and even the daily targets

 

Identify your barriers to you reaching your goal

  • This may be your road blocks, bad habits you get into, things that can be destructive towards your goals such as negative talk from family or friends and so on.
  • Once you identify these you can work them into your action plan of how to deal with it.

 

Track metrics

  • These metrics will be your objective tools you use to ensure you are on the way to achieving your goals.
  • If your goal is to improve your sleep quality you may download an app such as ‘Sleep Cycle’ That can track and measure the amount and quality of your sleep
  • If your goal is to improve the quality of foods you eat, you may download My Fitness Pal and track your calories or use graphs from Precision Nutrition to enable you to get an idea of healthy portion sizes.

 

Schedule your evaluation!

  • This may look like blocking off a day to assess your goals, look at what is and what isn’t working and what needs to change.
  • This evaluation should roughly be done at quarterly intervals of the end point of your goal for example if you have a year, do it quarterly. If you have 6 months, do it every 1.5-2 months.
  • Use your metrics! These are your objective measures about how you went with your goal. It is useful to also rely on subjective metrics such as how you are feeling, your energy levels, how difficult you rated your journey towards the goal so far and so on.

 

Noticed how I haven’t talked about motivation around your goals? In my experience motivation is a fleeting emotion, people often wait for times to be motivated to take action. This isn’t wise.

In fact, this can be counterproductive to you achieving your set tasks. Motivation is known as a desire to do something. The level of your desire may depend on how well you slept last night, what foods you ate, how your day at work was, how stressful life events around you are, if you had a social event and got drunk e.t.c.

Don’t rely on motivation, focus on the small actionable steps you can take that you developed in section 2 of our goal setting checklist. Plan for motivation to dip in section 3 and adjust accordingly.

An example of this would be if you have a goal of changing your body composition a specific way to gain more muscle. You know mid-week you struggle with cooking and are more likely to go and buy take away (something that may be harmful for your goal). If you identify this early in the road blocks section, you might instead plan ahead and have some ready-made meals (meal prep) and then the temptation is decreased even when your motivation is low to cook and be healthy. You’ll be more likely to stick to the plan because it’s already done!

What goals do you have? Do you have your own formula or will you utilise the one I wrote about above?

I’d love to hear from you!

Reach us at @ moverightep@gmail.com.

We look forward to hearing about your goal setting success!

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