NEW: FRIDAY 6AM MIXED KETTLEBELL CLASSES – commencing Friday 21 March 2014.
Due to demand I am trialing a Friday 6am Mixed Kettlebell Class. This class will run for 4 week only. How much interest I receive in this class will determine if I add it to our Weekly Class Schedule.
This class is open to men and women of all ages and fitness levels. If you, your family or friends would like to join our Kettlebell Classes please click here. Membership is 1 x class per week = $33, 2 x classes per week = $44 and Unlimited Classes per week = $66. Train with a friend = $45pp p/h
Those wishing to start our group classes will need to attend our Kettlebell Introduction Class. I have a class running this Saturday 15March @ 9am. More information and registration here. I will be running another Intro Class on Saturday 22 March also. Those who have already attended one of these classes need not attend again.
Look forward to seeing you in Class
When I ask clients to define their goals the general response I get back is this:
- lose weight
- lose body fat
- tone up
- get fitter
- get stronger
- fit into my favorite jeans
- lose muffin top
- rid of cellulite
- lose tuck shop arms
While these are all great goals they are not 1. specific enough or 2. measurable.
Let me explain. It’s all good and well to say your goal is to lose weight but what exactly do you mean? Do you mean 500g or do you mean 20kg? Get stronger? how do you define and measure that? 1 chin up? 30 second plank? push up on one finger?
There is a difference between “stating” your goal or being “specific” about your goal and which you chose will ultimately shape the outcome of your results. “Stating” your goal is airy fairy – there is no end point to your goal where as being “specific” about your goal gives you a direct end point – a target to aim toward. When you reach your goal of 20kg you know you have achieved what you set out to do.
For women in particular our goals tend to center around physical appearance – weight loss, fat loss, losing the muffin top, skinnier thighs, smaller butt and toned arms. However when clients come to see me I like to challenge them. How?
Well my first rule is “nobody talks about weight loss”. When my clients tell me they want to lose weight I acknowledge that - say fantastic – great goal one which is going to naturally result when you focus on what is important – the PHYSICAL CHALLENGE of getting fitter and stronger.
Focus on Physical Challenge and Physical Change Will Naturally Result – Tania Poletti
When we focus our goals on becoming physically fitter and stronger meaning when we focus on lifting more, swinging heavier, running further - physical output – our bodies naturally have no other option that to change shape as a result.
Let’s take for an example you have a physical goal of completing 100 x 12kg Snatches in 5 minutes. When you have a goal such as this you have to work on technique, you have to lift heavier and you have to improve cardio conditioning. These are the boxes you must to tick off each week in your training sessions in order to get you to your end physical goal – 100 snatches in 5 minutes.
When you focus on ticking these boxes you are going to be working your body at a capacity which will naturally result in physical change. 100 x 12kg snatches in 5 minutes is not an easy task. It is physically and mentally taxing on the body. Your body simply can’t remain as it was – it has no other option than to change for the better.
When you focus on training for a physical goal you will naturally get a fitter – stronger – leaner body because you have EMBRACED THE CHALLENGE of training and focused on hitting your physical goal not a target number on the scales.
It’s not only your body that is going to change as the result EMBRACING THE CHALLENGE. Your mental state will also improve for the better. When you smash that physical goal you probably doubted you could do you notice something huge about yourself. You realize when you eliminate all self doubt and rid your mind of can’t - YOU CAN and are capable of achieving anything you put your mind too. You have a break through.
This break through is the turning point in your life when exercise no longer becomes about physical apperance but about good long term physical and mental health. You EMBRACE THE CHALLENGE of exercise and begin to test yourself a little more each time you exercise. You find yourself saying – well if I could do that – let’s step it up a notch and before you know it you’re physically challenging yourself to achieve a bigger physical goal – which lead to bigger physical and mental changes.
So you can see here why setting specific and measurable physical goals and challenges are the key to physical change. When you focus your efforts on specifically getting fitter and stronger you will naturally create the physical change to your body you want with very little effort and it can be fun.
So next time you are asked what is your health and fitness goal – make it a physical challenge goal-
- Elbow Plank – 30 sec
- 100 x Snatches with 12kg in 5 min
- 100 x 16kg Swings in good form
- 16kg Get Up
- Run 3km in 15 minutes
- Squat 1 and 1/2 times your body weight.
Be specific and make it measurable. Also make sure it’s achievable – don’t set yourself up for failure. It’s not the aim of the game.
Start small and build up on your challenges and goals as your fitness levels increase. Rome wasn’t built in a day – there is no hurry to be able to lift a house above your head with one finger or run a sub 1 hour marathon! Keep your eyes on your own physical goals and challenges and don’t compare your results to that of others. Your goals are your goals. Their your business and as long as you are improving in your own efforts – that’s all that matters.
EMBRACE THE CHALLENGE folks – it’s where the magic happens.
When did you achieve your best results? Was it when you a. focused on the bathroom scales or b. embraced the challenge (trained for a specific physical goal)?
Struggling to embrace the challenge contact me here to discuss training options.
JOIN our 45 minute Kettlebell Introduction Class Saturday 15th March – more info and registration here
Kettlebells are fantastic training tools but must be trained CORRECTLY. If you don’t know how to use Kettlebells please come see us and we can help teach you.
SHARE with friends you want to try Kettlebells with.
Sunday Funday – Talk to me guys and gals what’s been on your training agenda today?
My day started with 150 x 20kg swings and just finished 7km bay run. About to finish my day with another 150 swings to make up my 300 swings.
Don’t be fooled by a pink frock, set of pearls and heels lads
SHARE with your girlfriends xx
I am constantly asked – how do you get up and exercise everyday? It’s habit. Just as its habit to brush your teeth exercise should be the same. Brushing our teeth was not a natural habit but our parents forced us every morning and night to clean our chops. As a result we now naturally have developed the habit to brush our teeth.
Same applies with exercise – you need to create the habit. Set the alarm, get up do your exercise. Repeat, repeat, repeat eventually it will be a habit you naturally do without thinking about it. It becomes just like brushing your teeth. Don’t believd me? Try it.