Connect & Grow Magazine: Issue 17 January - February 2025

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As a personal trainer of 30-plus years, believe me when I say I indeed have seen it all: The January rush of people flooding gyms, all with ambitious New Year's resolutions to tone up, be in the best shape of their lives, lose weight, run a marathon, climb to the top of Mt Everest, win the 6-week gym challenge etc and yet....by mid-February, many of this group who started with such high hopes somehow let themselves down after starting with such positivity!
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They seem to give up; why is this?
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Usually, the problem is not lack of effort or time; it's their approach.
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Setting effective goals is not just about having a big dream; it's about being realistic, strategic and intentional. This approach empowers you to take control of your fitness journey.
So, what are the keys to creating goals that stick? Understanding the difference between motivation and discipline is key. Motivation may get you started, but unwavering discipline keeps you going even when the initial motivation wanes.
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I also want to discuss the importance of realising that our physical and mental health are interconnected.
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When I started studying to work in the health arena, this area was not considered necessary.
Now, we understand that it is all interconnected. Activities like breathwork, yoga, gratitude journaling, walking with a close friend, and spending time in social situations are just as important, if not more so, for mental and physical health as physical exercise. This holistic approach to well-being enlightens us about the interconnectedness of our health.
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Together, these disciplines can make far more of a difference than just doing one or the other.
Like all the other activities mentioned above, physical activity can improve mental health by boosting endorphins and reducing stress.
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Now, what is the best approach to achieve all this?
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First of all, even before you think about setting goals, take a moment to reflect on why you want to make this change. What is the true motivation behind this? Rather than lose weight or look better, how about going a bit deeper? e.g. 'I want to have more energy, feel healthier, run after the kids when playing games with them, have more confidence when walking into a meeting and so on..'
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To help keep you accountable to yourself, your goals need to be SMART:
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Specific, Measurable, Achievable, Relevant, and Time-bound—e.g., walk 3 times a week for at least 30 minutes by the end of January rather than saying, 'I need to exercise more.' Combine this with practising mindfulness for 5 minutes daily for the next 30 days rather than saying, 'I've got to reduce stress.'
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It's essential to come up with something you know is realistic for your situation. Start small, dream big. If you succeed with the first set, you can always increase the goal in the future.
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Using SMART goals for your fitness approach may help you achieve all year, rather than starting with these in January/February and falling into a heap the first time you go on holiday or overeat and drink at a dinner party.
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Remember to schedule your workouts like appointments; 'If you fail to plan, you plan to fail.'
Track small wins daily to build momentum and reframe setbacks as learning opportunities.
If you don't feel like exercising but still do half a workout, treat it as a win because you tried to be there!
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Consistency builds habits, and habits create lasting change.
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And in a real-life example, a client once shared with me how she made a straightforward change that transformed her attitude and fitness journey.
She decided to keep a gratitude journal where she wrote every day 3 positive things that happened to her. She could write in as many as she wanted. Still, it was a minimum of three...and that one change made a difference to her fitness progression because she was grateful for what her body could do instead of criticising what it couldn't, thereby building a healthier, more compassionate mindset.
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So, think about it; what is one small actionable step you can take now?
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Is it a 5-minute walk around the block? Starting a gratitude journal? Deep breathing for 3 minutes?
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Remember what Confucius said, 'The journey of 1000 miles starts with the first step'? So, begin. No matter how small a move you think it is, it will make a difference.
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This is your time and year to create a mindset and lifestyle you can stick to and build on!
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Written by
Vivienne Derwent
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‘Inside Health, Outside Vitality’
Vivienne Derwent
B.HSc. ANTA
M:0402 076 103
Email: viv@vnutri.com.au Â
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(C) Break Free Consultancy 2024
Disclaimer: All information is accurate at the time of publication and subject to change