FREE COVID FIT GUIDE

Sydney is back in lockdown and for those of you who are suffering with the gyms shutting down, having limited equipment and MOTIVATION, I'm here to help.

No where in this lockdown are we limited to NUTRITION so keep in mind, it's not all bad news. A majority of your goal setting is all mental. Have you ever been to the gym and just "not felt it" and regardless of having access to equipment... you had a crappy session?....

MINDSET

Whether you think you can or you can't, you are right. I have noticed amongst families, friends and clients the ones who are suffering the most are used to a daily regime. Wake up at 6am for cardio, work by 8am, back to the gym by 5:30pm for weights, dinner at 7:30pm...... you get where I'm going with this. If you sit down for too long beating yourself up before you know it it'll be 6pm and uber eats seems delightful. Its time to turn the "oh this is going to be too hard" to "ok, time to work this out!".

PLAN

I want you to wake up tomorrow and MAKE A PLAN! Make a new daily schedule that fits the circumstances. Theres no gym... ok so wake up and go for walk and TRACK those calories burnt. Don't tell me it's cold, don't tell me you can't - stop giving yourself excuses not to kick those goals in the butt. If you really want to, you will. Do you have a way to track calories burnt and calories consumed? If you have stopped moving you are more inclined to gain weight. Track those meals. MyFitnessPal is a great way to track how many calories you are consuming each day. Now make sure you track calories burnt & are you eating more or less than this number? I have said it a million times, if you are eating MORE than you are burning you will gain weight - energy in energy out, its simple.

1. Plan your meals in advanced to avoid snacking.

2. Track your calorie intake and ensure its less or equal to what you are burning.

3. Track calories burnt, this is both during a workout (which you should have a goal number) and calories burnt in the entire day. For example you may have a goal to burn 500 calories in a workout and ensure you burn 2000 calories a day minimum.

4. Don't beat yourself up, be kind to yourself! If you even set 3 small tasks a day to achieve that's something worth celebrating! (there's 3 above you can already tick off!)

5. Workouts from home are easier than you think, I have put together a full home workout plan with only resistance bands and a dining chair - nothing is impossible! Kmart, Big W and many homeware stores have a great selection but get in quick.

Set Alarms

It's pretty simple to set those above goals or any in general but when it comes to eating & training and WAKING UP, I strongly suggest you set alarms. For Example;

6am: Wake Up

7am: 1.5hr Walk (10k steps) Daily steps 15k total

9am: Breakfast

9:30am: Start Work

11am: Morning Tea

1:30pm: Lunch

4pm: Afternoon Tea

5pm: Finish Work

6pm: Get Ready For Training

6:30pm: Home Workout

7:45/8pm: Dinner

9:30pm: Bed

This is a very rough example however it's a good idea on how to stick to a regime and make no room for error. If you fail to plan you plan to fail, I'm a firm believer in this saying!

In Conclusion...

Its been hard for so many of us to adjust to a second lockdown after thinking we made it through, most of all its concerning with those suffering with their wellbeing and mental state. If you ever need help Beyond Blue have some excellent services to help you. In terms of nutrition and home training we have some great HOME GUIDES to make life much easier!! Simply send us an email here and we will get back to you as soon as we can.

Your in health,

Coach Kimmi