COOGEE BEACH FITNESS CLUB

20 Poore Grove

Coogee, WA 6166

Ph : 9418 4227​

Fax : 9418 7254

E: info@coogeebeachfitnessclub.com.au

staffed hours

Monday - Friday : 7.00 - 10.30 am

Monday - Thursday : 3.30 - 6.30 pm

Saturday : 8.00 - 11.00 am

Trainers also operate outside of these hours as well as classes that are running. 

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Coogee Beach Fitness Club 

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5 Really Quick Hacks to Reach Your Health Goals (No matter what they are)

Sometimes the most simple things can have the biggest impact - especially when it comes to our health or kicking goals in life. 

 

1) Re-frame / Re-route your attention to the word "kaizen"

You know when you plan to lose a couple of kilos, or run 5kms without stopping and you're literally busting out of your skin to get it done. Then a few days in or maybe you get to a couple of weeks and you just stop, things get in the way or excuses simply win. 

 

The trick or hack here is simply to create consistency - nothing beats consistency. Ever.

 

What this does is re-routes your attention to just taking little steps towards a bigger goal. Something you can Google that has MANY books written about it is the Japanese word "Kaisen" which means "continuous change for better."

 

If it is getting fitter or stronger - Focus purely on the consistency aspect - 3/4/5 sessions a week. Tick the boxes every day you get them. 

 

If it is eating better for whatever outcome - tick the boxes for the meals you eat and make the right choices. Try to get a string of positive meals in a row. Make a game out of it so it feels more fun. 

 

I think you get my point. Mini hacks to re-frame or re-route your attention is knowledge adaptability at it's finest. If you can find the best way for you - you could unlock how to kick goals in every aspect of life. 

 

2) Find your inspo - for real

This seems to be an oldschool style or approach because it is so easy to find new inspo daily through Instagram or Facebook but find one person that brings you up. It might be a famous person or it could be the trainer at your local gym. If they are Youtube based - watch a video of their's everyday. The trick here is to stick to this one person - it is WAY too easy nowadays to just watch 20 different people for their views that sometimes contradict each other and confuse you even more. 

 

If it's physical or more aesthetic motivation - make them your wall paper or put their photo in a spot of weakness or a place that builds your strength. Sometimes the spot of weakness is the place above the cookies in the cupboard. A spot of strength could be in the home gym so you go that little bit harder. 

 

3) Think about someone that calls you in to account - if you don't have one - hire one. 

Why do you think most trainers have a job? It isn't because everything they know is pure gold and you know nothing. It is because they are a booking - a form of accountability that is something you can't bail on. 

 

By hiring someone you create a relationship based on one of these three circumstances

1) You respect money so spending money creates a leverage system the health goals are now worth something more. 

2) You create a relationship with the coach based on respect and appreciate accountability which means you don't want to let them and yourself down. 

3) A perfect synergy of the above. 

 

They all have there place - and they all create a similar outcome.  

 

4) Have a mantra - and if you don't like mantras because they are a bit 'woo woo' then have a "saying" 

"Mantra" can be a funny word for those people who have a negative stigma with it - but the importance of a mantra (or positive self talk) when you need it is something I believe is hugely under-appreciated and under-utilised. 

You know it when you find it or say it which is part of the fun - but something as simple as "I deserve better" can be huge in a mental shift. Most people come from a few different angles. 

A) The personal angle: "I deserve better."  (the ideal approach - positive self talk at it's most inspirational. This is the one you will really "feel" when you get it).

B) The outside of self angle: "My actions paint a picture of who I am for those around me" (creates an external positive impact to create change to benefit yourself). Also a great place to start if you don't communicate very positively with yourself alot of the time and find external inspiration or motivation gets you up and at it. 

C) The hard-ass approach: "Stop being lazy, lazy isn't going to get you anywhere good." Alot of people respond to the hard-ass approach because alot of the time the "softer" side is what enables your more unproductive (noticed I didn't say negative) habits. There are always outliers - however they are usually quite rare. 

 

5) Go full minimalism OR essentialism. 

I am a huge fan of overcomplication (well not a fan, just can easily go there) however in recent times I am noticing the benefits of pure minimalism and creating the most effective accountability through a minimalist approach. 

 

A lecturer of mine once said something that at the time sounded like one of the dumbest things I had ever heard however now rings true every single day of my work life. "The best program is one they will do." 

 

I use something occasionally where I ask my client/patient "what is an amount of time per day that if you didn't do it you would actually feel like a bit of a failure" OR (my other wording depending on the sensitivity of the individual or topic) "what is the smallest amount of time that you couldn't talk yourself out of?" 

 

So often our 15,30,45 or 60 minute sessions are too long, scary and easy to chat ourselves out of even if we know the excuse or reason isn't as legitimate as it should be - that doesn't matter because we are too busy "achieving" something else to justify the change in plans. 

 

If you have 3 minutes - make it a good 3 mins and then do more tomorrow. But at least you got your 3 minutes. You would be surprised of the incredibly positive impact mentally and physiologically that the 3 mins will have. 

 

Also - there is a great documentary on Minimalism on Netflix and a great book based on Essentialism (https://www.audible.com.au/ep/title?asin=B017TE1ANA&source_code=M2MOR0003SH022414&ipRedirectOverride=true&ds_rl=1252280&gclid=EAIaIQobChMItvCrxbSI4gIV1YBwCh1k5QQNEAAYASAAEgIfd_D_BwE&gclsrc=aw.ds). 

 

Thanks again for reading.

Dylan Kvas-Rothwell

Exercise Physiologist

 

 

 

 

 

 

 

 

 

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