Monthly Archives: Dec 2017

Tips to Stay on Track With Your Fitness Journey

Setting new goals in your health and fitness journey is a exciting process. It keeps you motivated and it makes sure you have something to work towards. A reward so to speak. New Years Resolutions are usually a time where you will see a lot of people set goals to improve ones self image or to run a marathon etc. Setting these expectations are good for yourself but you need to set smaller goals to help you stay on track in the short term.

Set a Long-Term goal and smaller goals

Goal setting is key to staying on track and achieving your goals. Ideally you should set maybe 3 long term goals. (Over the space of 6-12 months). This might be to lose a certain amount of weight, run a marathon, cycle Malin to Mizen. These are just a few off the top of my head! But they should be the end goal.

These goals should be something that excites you. This way you will be motivated a lot more to achieve this goal. Make sure that these goals are realistic. I would also give myself a time frame to achieve this goal by.

Don’t Restrict Yourself

Restricting yourself too hard when it comes to nutrition and eating is a recipe for disaster. Unless you have a goal of competing in a bodybuilding competition then there is absolutely no need to restrict yourself to boiled chicken, rice and kale. Fad diets work in the short run but they are not sustainable. Nutrition is an easy thing made to look difficult by companies so that you will buy their “Weight Loss” products… It’s pretty simple. Eat like an adult. 

Find a Workout Partner/Group

If you have trouble working out alone then having a workout buddy is a good way to help keep you motivated. Share your goals with one another, workout together all of these things will help you stay on track with your goals.

If your goal is more running / outdoor activity based, there are plenty of running/ cycling/ walking groups out there that are always welcoming new members who want to take up running to keep fit and healthy.

Work with a Coach

Working with a coach is another good way to kickstart your journey. This is vital if you are new to going to the gym and lifting weights. A good coach will work with you with your goals in mind. They will show you how to complete the exercises correctly with good form and make sure that you will progress in a linear fashion.

Enjoy the Process

The most important thing is that you completely enjoy the process. There is absolutely no point in doing something if it feels more like a chore than anything else! As I’ve said already, pick goals that excite and motivate you. Get up, get moving and enjoy life!

How I Improved my Core Strength

Over the last couple of months I’ve seen massive improvements in my core strength. It has something that I lacked strength and control in for years due to my lack of using it.

Since I began training in ACLAÍ I’ve been introduced into the wonderful world of Gymnastic Strength Training (GST). There is a massive focus on core strength in this program and I’ve taken bits that are within my ranges and applied them into my own training.

Since then, my core strength has come on leaps and bounds. I still have a long way to go but for now this is what I am currently doing.

  • Straight Arm Front Plank

  • Hollow Body Hold

  • Back Bodyline Drill

  • Bird Dog
  • Pallof Hold

  • L-Sits

I will program these exercises in with my main lifts at least twice a week. With a hold of 30 seconds to 1 minute.

Building up my core strength has massive vast differences in every other area of my training and sports performance.