5 ESSENTIAL STEPS TO KICKSTARTING YOUR HEALTH JOURNEY

Maintaining a balanced, healthy lifestyle has become increasingly important in today's fast-paced, stress-filled world. With so many conflicting opinions and fad diets, it can be overwhelming to know where to start. However, by following a few essential steps, you can kickstart your journey towards a healthier lifestyle. From nutrition and exercise to self-care and mindfulness, this article will provide you with the guidance and tools you need to create and sustain a balanced, healthy lifestyle. So, if you're ready to prioritise your well-being and take control of your health, keep reading to discover the five essential steps to kickstart your healthy lifestyle journey.

Setting Clear Goals

One of the first and most crucial steps in kickstarting your healthy lifestyle journey is to set clear and achievable goals. Without a clear direction and purpose, it can be challenging to stay motivated and focused on building the habits necessary for a healthier lifestyle. Start by assessing your current health and personal needs. Do you want to lose weight, improve your fitness level, or simply have more energy throughout the day? Once you have identified your goals, break them down into smaller, manageable tasks. This will make them more attainable and allow you to track your progress along the way.Remember to set realistic and specific goals. For example, instead of saying, "I want to exercise more," set a goal to exercise for 30 minutes, five times a week. By being specific, you can measure your progress and adjust your plan as needed.In the next blog section, we will discuss the importance of creating a balanced and nutritious meal plan to support your healthy lifestyle goals. Stay tuned!

Creating a Realistic Plan

Once you have set clear goals for your healthy lifestyle journey, the next step is to create a realistic plan. Without a well-thought-out plan, it can be challenging to stay on track and make the necessary changes to achieve your goals.

Start by assessing your current schedule and daily routine. Consider how much time you have available for exercise, meal preparation, and self-care activities. By understanding your time constraints, you can set realistic expectations for what you can achieve each day.

Next, prioritise the actions that will have the most significant impact on your health. For example, if your goal is to improve your fitness level, make a commitment to exercise for at least 30 minutes each day. If you want to eat healthier, allocate time each week to plan and prepare nutritious meals.

Remember to be flexible and adaptable. Life can be unpredictable, there will be times when your schedule may change or obstacles may arise. Having a plan that can be modified as needed will help you stay on track and overcome any challenges that come your way.

In the next blog section, we will explore the importance of finding an accountability partner to support your healthy lifestyle journey. Stay tuned!

Incorporating Physical Activity

Now that you have created a realistic plan for your healthy lifestyle journey, it's time to focus on incorporating physical activity into your routine. Regular exercise is an essential component of a healthy lifestyle as it helps to improve cardiovascular health, build strength, and boost your mood.

Start by choosing activities that you enjoy and that align with your fitness goals. Whether it's going for a run, attending a fitness class, or playing a sport, find something that motivates you and keeps you engaged. Remember, exercise doesn't have to feel like a chore; it can be fun!  As you begin incorporating physical activity into your routine, start gradually and listen to your body. It's important to avoid pushing yourself too hard, especially if you are new to exercise or have any existing health conditions. Start with shorter sessions and gradually increase the duration and intensity as your fitness level improves.

Stay consistent with your exercise routine, aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be broken down into shorter sessions throughout the week, making it more manageable and easier to fit into your schedule.

Remember to warm up before each workout and cool down afterward to prevent injuries and enhance recovery. Additionally, incorporate strength training exercises at least twice a week to build muscle and improve overall body composition. By prioritising physical activity and making it a regular part of your routine, you will not only improve your physical health but also increase your energy levels and overall well-being.

In the next blog section, we will discuss the importance of maintaining a balanced and nutritious diet to support your healthy lifestyle journey.

Nutrition and Healthy Eating

Now that you have established a consistent exercise routine, let's shift our focus to Step 4 of your healthy lifestyle journey: nutrition and healthy eating. Fuelling your body with the right nutrients is crucial for maintaining overall health and achieving your fitness goals.

Start by evaluating your current eating habits and identifying areas for improvement. Aim to incorporate a variety of fruits, vegetables, whole grains, lean proteins and healthy fats into your meals. This will provide your body with the essential vitamins, minerals and antioxidants it needs to function optimally.

Be mindful of portion sizes and avoid consuming excessive amounts of processed foods, sugary drinks and unhealthy snacks. These should be occasional treats rather than staples in your diet. Meal planning and prepping can greatly support your healthy eating goals. By preparing your meals in advance, you can ensure that you have nutritious options readily available and avoid resorting to unhealthy convenience foods when you're pressed for time.

Additionally, staying hydrated is essential for your overall well-being. Aim to drink at least 3 L of water per day and limit your consumption of sugary beverages. Incorporating mindful eating practices can also help you make healthier choices and enjoy your meals more fully. Take the time to savour each bite, listen to your body's hunger, fullness cues and avoid distractions while eating.

Remember, nourishing your body with the right foods is a key component of a healthy lifestyle. In the next blog section, we will delve into Step 5: Prioritising Rest and Recovery.

 Prioritising Self-Care

Congratulations on making it this far in your healthy lifestyle journey! Now that you have established a regular exercise routine and focused on improving your nutrition, it's time to shift our attention to prioritising self-care.

Self-care is essential for your overall well-being and is often overlooked in our busy lives. Taking the time to relax, recharge and nurture yourself is crucial for maintaining a healthy mind, body and spirit.

One way to prioritise self-care is by setting aside dedicated "me time" in your schedule. Use this time to engage in activities that bring you joy and promote relaxation. This could include reading a book, taking a bath, practicing yoga or simply enjoying a quiet moment with a cup of tea.

Another important aspect of self-care is managing stress. Chronic stress can have negative effects on both your physical and mental health. Explore different stress management techniques such as deep breathing exercises, meditation, or journaling to find what works best for you. Additionally, getting adequate sleep is crucial for your overall well-being. Aim for 7-9 hours of quality sleep each night to ensure that your body has time to rest and recover.

Remember, self-care is not selfish. By prioritising yourself and taking care of your own needs, you will be better equipped to take care of others and lead a balanced, healthy lifestyle.

A Guide to Maintaining Health During the Holiday Season

With the holiday season fast approaching, many people find themselves eating more and moving less, but maintain your health during this festive time is not impossible. In fact, with the right strategies, you can enjoy the holiday season without compromising your health and wellbeing. This ultimate guide will provide you with valuable tips and tricks to maintain your health during the holidays, whether it's managing stress, sticking to a workout routine, or making smart food choices.

The importance of prioritising your health

While the holiday season is a time for celebration and indulgence, it's crucial to remember the importance of prioritising our health. Neglecting our health habits can lead to feelings of fatigue, depletion, and even guilt once the festivities are over. By making a conscious effort to maintain our health, we can ensure that we not only enjoy the holiday season, but also start the new year on a positive note. Prioritising our health allows us to have the energy and stamina to fully participate in the festivities and create memories with our loved ones.

Tips for maintaining a healthy diet

During the holiday season, it can be tempting to indulge in all the delicious treats and meals that are traditionally associated with this time of year. However, it's important to remember that maintaining a healthy diet plays a crucial role in our overall wellbeing. Here are some tips to help you stay on track:

1. Plan ahead: Before attending holiday gatherings, take a moment to plan your meals and snacks for the day. This will help you make healthier choices and avoid overindulging.

2. Practice portion control: Enjoy your favourite holiday dishes but be mindful of your portion sizes. Allow yourself to eat all the great foods but aim to avoid binging. Fill your plate with a variety of healthy and satiating options, such as lean proteins, vegetables, and whole grains, then add a in a few treats.

3. Stay hydrated: With all the festivities, it's easy to forget to drink enough water. Stay hydrated by carrying a water bottle with you and sip on it throughout the day.

4. Limit alcohol intake: Excessive alcohol consumption can lead to many health problems including dehydration, vomiting, alcohol poisoning, or alcohol-induced disease. Within the Christmas period it is recommended that you follow the regular health guidelines on alcohol consumption. The Australian Guidelines suggest “no more than 10 standard drinks per week or 4 standard drinks within a day”. By staying within this guideline, you can enjoy the holiday season without compromising your health.

Staying active

The holiday season is often a busy time filled with parties, family gatherings, and travel plans. With so much going on, it can be easy to push aside your regular exercise routine. However, staying active during this time is essential for maintaining your overall health and well-being. Here are some tips to help you stay active amidst the holiday festivities:

1.Move your body as much as possible: During this time of year you may find it difficult to maintain your usual routine, however, some movement is always better than none. Aim for at least 30 minutes of moderate intensity exercise most days of the week but if this is challenging for you on a particular day, aim for even 5 or 10 minutes of deliberate exercise. This could be as simple as a morning walk, a home workout, or you could schedule in a gym workout or exercise class. You can also increase your daily movement by doing tasks like housework or yard work.

2. Get creative with your workouts: Don't have access to a gym or your usual workout equipment? No problem! Embrace the holiday spirit by engaging in fun activities like backyard cricket, a walk with the family or beach volley ball.

Balancing social engagements and self-care

During the holiday season, it's no secret that social engagements can quickly fill up our calendars. From office parties to family gatherings and everything in between, it can be overwhelming to juggle it all, however, it's crucial to find a balance between attending social events and prioritising self-care. Firstly, learn to say "no" when necessary. It's okay to decline invitations if you feel like your schedule is getting out of hand. Remember, your wellbeing should always come first. Secondly, make sure to set aside some time for yourself amidst the hustle and bustle. This can include activities like taking a walk, practicing mindfulness or meditation, or simply indulging in a hobby you enjoy. Taking these moments for yourself will help you manage stress and anxiety that can so easily creep up when things are hectic. This will help you enjoy the holiday season without sacrificing your own wellbeing.

Setting realistic expectations and practicing self-compassion

Setting realistic expectations and practicing self-compassion are key components of maintaining your health during the holiday season. It's important to remember that perfection is not necessary, and it's okay to indulge in your favourite holiday treats in moderation. Placing yourself under strict diet restrictions or trying to avoid all treat foods is not realistic, nor is it healthy. Spending time with your family and friends and eating delicious foods or spending time relaxing is not “slipping up” or “getting off track”, it is feeding your soul. Remember that what you do a few days of the year does not define you, it is what you do most of the time that makes the biggest impact.

Maintaining your health during the holiday season is achievable with the right mindset and approach. By setting realistic expectations, practicing self-compassion, and making healthier choices whenever possible, you can enjoy the festivities while still taking care of your health and wellbeing.

3 Common Exercise Goals and How To Achieve Them

As a trainer, I get to meet many different types of clients with many different goals. After training for a period of time, most people begin to get more specific with their goal setting but the three most common goals I hear when starting with a new client is to improve overall health and wellbeing, to lose weight, or to gain muscle mass. Here are some of the factors that I will consider training a client with one of these three common goals.

1. Improve overall health and wellbeing:

Any movement is beneficial for this goal. There are many studies that highlight the importance of movement in a healthy lifestyle. A 2016 study published in the journal Medicine & Science in Sports & Exercise suggests that swapping any amount of sedentary time with any type of physical activity was associated with reduced mortality risk in older adults, highlighting the effect of movement on our health.

If you are looking to improve your overall health and wellbeing, my recommendation is to incorporate as much movement into your day as possible, whether it is through planned exercise or general activity like housework. If you do choose to incorporate specific exercise into your daily routine, pick something that you enjoy doing and are excited to do. This could be a certain type of exercise like running, weight-lifting, yoga, or Pilates, or it could be a sport that you enjoy. By picking something you enjoy, you will be more likely to make time to do it and to stick with it for a significant period of time. If you can, you are encouraged to participate in some cardiovascular exercise as well as some muscle-strengthening exercise for overall health and wellbeing.

The Australian Physical Activity and Exercise Guidelines recommend that adults participate in 2.5 to 5 hours of moderate intensity physical activity (e.g. a brisk walk, golf, mowing the lawn, or swimming), or 1.25 to 2.5 hours of vigorous intensity physical activity (e.g. jogging, aerobics, fast cycling, soccer, or netball), or an equivalent combination of moderate and vigorous activities. It also recommends that adults include muscle-strengthening activities at least two days per week (e.g. push-ups, pull-ups, squats or lunges, lifting weights, or household tasks that involve lifting, carrying or digging.)

2. Weight Loss:

When trying to lose weight, your main focus needs to be on staying within a calorie deficit; burning more calories than you are consuming. Much like the health and wellbeing goal, when trying to lose weight, any movement will be beneficial as it will increase the amount of energy your body uses each day as well as giving you additional health benefits like stronger bones and muscles, lower risk of developing lifestyle-related disease, improved cardiovascular heath, and mental and emotional wellbeing. It is therefore recommended that you choose any form of movement that you enjoy doing and will continue to do long-term.

While you can lose weight without exercise, simply by altering the amount of calories you consume, exercise may play an important role in how you lose the weight and the effect that weight loss has on your body. It is expected that weight loss may result in some muscle loss, however, a review published in the journal Advances in Nutrition, suggests that a focus on adequate protein intake and resistance based exercise can help maintain muscle mass and improve muscle strength during weight loss. Another review published in Sports Medicine also shows that we can lose around 1.4 per cent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or aerobics, proving that any type of exercise is beneficial for those trying to lose weight.

3. Muscle Gain:

When trying to gain significant amounts of muscle mass, your focus needs to be on staying in a calorie surplus (burning less calories than you are consuming), as well as participating in muscle-building exercise. A 2021 study published in the Biophysical Journal looked at how and why exercise builds muscle by focusing on how the proteins in muscle filaments change under force. Researchers found that the molecule that generates the chemical signal that affects muscle growth will be more likely to open if it is under more force, or when kept under the same force for longer. The study suggests that loads of 70% of maximal load is a more efficient method of stimulating muscle growth than loads that are lower. This supports our belief that training the muscles under heavy loads to the point of fatigue will result in the most muscle gain.

To increase muscle mass, we recommend focusing on participating in resistance-based exercise 3-5 times per week, while ensuring to train each muscle group at least once per week.

-Laura Witchard

5 Ways to Change An "All or Nothing" Mindset

Most humans are guilty of having had an “all or nothing” mindset when trying to to achieve a goal at some point in their lives, particularly when the goal is related to health and fitness. The unfortunate truth is that the “all or nothing” mindset or striving for perfectionism will generally set us up for failure.

Life is all about balance. We have to have the healthy choices and the less-healthy choices in order to create a lifestyle that is sustainable. It’s the sum of our small daily habits that are performed consistently over a period of time that leads to big changes.

Here are 5 tips for changing your “all or nothing” mindset around health and fitness:

Start where you are:

Rather than saying “I’ll start when life settles down” or “I’ll start in the new year”, start implementing small, easy changes now. Life will always be busy. There will always be something else that can take priority over your time so if you continue to tell yourself “I’ll start when…”, it’s likely you will never start.

If your goal is to create a healthier lifestyle, it could be as simple as asking yourself “do I need that chocolate bar I’m reaching for?”, or “could I walk to the shop to buy milk instead of driving?”. Questioning your actions and finding ways to make minor changes to the way you do something that doesn’t throw out your whole day or make your life any harder will help you make big differences over time. Change isn’t about doing one big lifestyle overhaul, its about the accumulation of small efforts over time.

Start Small:

When we decide to change something or to work towards a goal, it can be tempting to go “all in” but this isn’t realistic. Effort is the enemy of change. If something is difficult or too much effort for you to implement or maintain, it won’t last long. There needs to be a certain amount of ease or accessibility in the changes you are making in order for them to stick. Instead of making all the changes you think you need to make at once, make one small change first, stick with it for a period of time, then add another change.

Fit Healthy Choices Into Your Lifestyle:

Again, effort is the enemy of change. Why do we always try to incorporate changes into our lives that don’t actually fit in with our lifestyle? A classic example is when someone decides that they will go to the gym everyday. Between work, kids, commitments, and/or fatigue, it doesn’t take long for this new habit to fall down and once we’ve missed one day it’s then easy to miss 2,3,4 days or to never get back on track at all.

Rather than trying to fit your lifestyle around new healthy habits related to training and nutrition, fit your new habits into your lifestyle; find easy ways to incorporate the changes into the routine you already have. For example; if you know that you have every Tuesday afternoon free in your calendar, schedule a workout in that timeslot and commit to making it happen. If you know that you don’t have time to prepare your meals ahead of time, purchase pre-packed healthy meals to take to work with you for lunch.

Develop Consistency:

A change in lifestyle is developed through small habits performed consistently over time. Choose changes that are easy to stick to or to do every day without too much effort. An example could be taking the stairs at work instead of the elevator. This won’t do much for you if you only do it once, but if you do it every single day, it will cause big change over time. It will also likely have a trickle-on effect. You might start with taking the stairs at work and that may translate to you taking the stairs every time there is an option, or choosing to walk more often rather than taking the car. After doing these things consistently and repetitively for a period of time, you will no longer question it, they will become automatic.

Let Go Of Guilt:

When you have an “all or nothing” mindset, feeling guilty about taking an action that in your mind goes against the change you’re trying to make, will often cause you to give up all together. You may think “I’ve had that piece of chocolate now so I’m just going to binge for the rest of the week and start again next week”. It may not even be a conscious decision but if you’re going into it thinking that the changes are only worthwhile if you do all of them all at once and all of the time then your brain will automatically decide that there’s no point continuing if you do something that goes against those changes.

Life is about finding balance and finding actions that are sustainable for you. Don’t try to eliminate everything that brings you joy and comfort like treats, rest days, nights out, etc. Accept that those things are part of the balance. Incorporate the healthier choices in with the less-healthy choices and let go of the guilt surrounding them. It’s what you do most of the time that ultimately defines how healthy you are.

When you’re ready to take some steps toward creating healthy habits, let go of your idea of perfectionism and instead remember these 5 tips.

6 Reasons to Exercise in Winter

Boost your immune system: A healthy diet and regular exercise are major contributors in making your body healthy and strong to give it the best chance at fighting off bugs and viruses during the colder months

Burn excess calories: During winter, we naturally gravitate toward calorie-dense, delicious comfort foods. Maintaining a regular exercise regimen prevents those extra calories increasing our waist size and instead uses them to energise us and fuel our workouts

Beat the winter blues: The winter blues are a real thing but luckily for us, exercise is a proven mood-booster! Moving your body and getting your heart-rate up releases feel-good endorphins and helps you to feel happier and more energised throughout those cold winter days.

Save on electricity: Moving your body raises your heart-rate, pumps blood into the muscles and brings heat into the body! Save your money, turn the heater/air-con off and move your body!

Maintain routine: Making excuses is easy in winter but letting go of your regular training regimen in the colder months makes it so much harder to re-establish your routine when the weather warms up. Set some goals, make a plan, and stay on track so that you don’t have to start from square one again in Spring.

Maintain social connections: The gym isn't just a place to get in a workout, it's also a place to build relationships and social connections. Don't hibernate this winter, continue to sweat through your workouts with your community!

The Importance of Adequate Recovery

When we exercise, whether it be weight lifting, high intensity training, cardio, or anything else, we are placing our muscles, bones and joints under stress. This stress causes microscopic tears to form in the muscles and connective tissue. During the recovery phase, a healing process occurs which rebuilds the muscle so that it is stronger to avoid this damage occurring again in the future. A similar repair process happens in our bones and joints. This is called ‘adaptation’.

Adaptation can only occur during the recovery phase. If we continuously place our body under stress without resting, our muscles, bones and joints don’t have a chance to repair themselves which means that they can never grow stronger or adapt to the training. The lack of adaptation places us at greater risk of injury and prevents us from achieving our strength, endurance or body composition goals.

Does this mean that you cannot do some form of exercise every day? Not necessarily! You need to ensure that the muscles you have trained have time to adapt. This may be done by undertaking a ‘split’ weight training program (e.g. targeting different muscle groups on each day), or by training different aspects of fitness each day (e.g. weight-training, cardio, stretching/yoga, Pilates, boxing, etc.). It is important that you allow 24-48hours for a muscle group to recover and repair itself. You may also add ‘active recovery’ days into your program. Active recovery allows you to continue being active but at a much lower intensity, for example, an active recovery day may include any combination of walking, yoga, stretching, rolling/massage, mobility exercises, etc. 1-2 days of complete rest is also beneficial. The best thing to do is to listen to your body, if you are feeling fatigued and/or sore, then rest, even if it is not scheduled in your program for that day! You should never feel guilty for allowing your body to repair and recover because this is how you get results!

Sleep, food and hydration are also integral aspects of recovery. For more information regarding healthy eating principles, visit the Australian Eat For Health website or book an appointment with an accredited dietician, we recommend EatSense.