30:30 sessions continued

I have found fitness to be a very personal thing. Everyone is different and will not like, nor see results, from the same exercise regime. Find what works for you and stick with it. Here are some more of my favourite sessions in a sample weekly fitness program:

Monday, January 18: 30 minutes easy cardio.Walk, cycle, swim, jog.

Tuesday, January 19: strength and cardio (set up two cones 30-40m apart. you will run up and back between these cones after each strength exercise below)

10 minutes continuous x [5 squats, run between cones, 5 push-ups, run, 10 lunges, run, 5 pull-ups/rows, run]

10 minutes x intervals. Do a continuous cycle of harder effort 10 seconds followed by easy effort 20 seconds

Repeat the first 10 minutes of the session.

Wednesday, January 20: stretch and core work or a yoga session

Thursday, January 21: Hill intervals (so much fun!)

Memorial Drive in Newcastle is perfect for this. Start at the bottom of Cooks Hill Car Park. The session comprises five intervals, getting shorter with each.

5 minutes hard effort uphill: 5min hard downhill; 4min up: 4min down; 3min up: 3min down; 2min up: 2min down; 1min up: recover down to start

Friday, January 22: 30min cardio of swim, cycle, easy jog, walk and 10min of core work.

Saturday, January 23: Time to relive your ’80s and ’90s aerobics days with a 30min strength and cardio circuit. Work each station 45 seconds then have a 15 second rest before moving on

  1. squats
  2. 10m running backwards then forwards shuttles
  3. push-ups
  4. skipping
  5. dead lifts
  6. mountain climbers
  7. rows/pull-ups
  8. step-ups
  9. run 20m shuttles
  10. hover

Sunday, January 24: 30min walk, cycle, rowing or swim

Five ways to keep your fitness goals going

Setting new goals is easy, it is keeping them that is hard.

You wipe the slate clean at the start of a new year and usually get into achieving a set of goals with much gusto. But as the weeks begin to click by and a bit of normality returns after the Christmas-New Year period then it can be hard to maintain the enthusiasm you started the year with.

But do not give up on yourself yet. There are plenty of ways to keep yourself motivated.

  1. Get a fitness diary. Start the week by writing down the sessions you plan to do that week and tick them off as you go. If you do not do a session make yourself put a big red cross through it.
  2. Enlist a friend. There is nothing like peer pressure to keep you on task where your fitness goals are concerned. Arrange to meet each other for some tough workouts and tell yourself you will be letting the other one down if you pull out.
  3. Enter an event. Doing this will keep you motivated to train as you will want to be prepared for it. It might be a running event, it might be a triathlon, it might be to play sport this year and be fir for it.
  4. Put yourself on a fitness points system (ie 10 points per session completed) and when you reach a certain amount of points reward yourself with something – maybe a massage or perhaps some new training gear.
  5. Turn up. Tell yourself you are going to at least turn up to your sessions, even if you do not feel like doing it. Once you are there, most times you will end up doing the session anyway.

Why a balanced approach beats a 30-day challenge for me

In an attempt to keep myself motivated to do some form of physical activity every day through the festive season I decided to take on a daily burpee challenge for the month of December. I had heard heaps of people talking about different 30-day challenges they had taken up but then invariably stopped midway through, and I now know why! I thought I would start with two burpees on December 1 then add two each day until performing 62 on the last day of the month. This seemed like an achievable challenge as I found burpees quite enjoyable in a weird way and I knew they would be doing me a lot of good in a short amount of time as they work many muscle groups. But what I did not foresee was the heaviness that would build up in the legs, shoulders and shoulder blades from the repetitive movement each day. I made it to the end of the month but was glad it was over and have vowed never to take on such a challenge again. The positive was that it did make me do something every day – it served as a reminder to be active daily. But from now on it is back to a balanced approach to fitness. Time is the biggest hurdle for me, but I am going to try to get at least 30 minutes of fitness into each day.

New Year = New You, free session guides with fit-fy

Enjoy the festive season guilt-free by knowing you can get yourself in shape in the New Year with fit-fy’s free 30-30 online program.

Starting January 2 (New Year’s Day is a bonus day) fit-fy will post daily 30-minute workouts to guide you towards a fitter, healthier and leaner you. That’s 30 days of 30-minute sessions. No need to think, just check in each day and stay motivated.

Stay tuned …