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Skip this mistake with training And say hello to success

It is very likely that you will go through cycles of training and not training in your life.   It is important to know how to best make the come back after a lay off so there is a much higher chance of longevity and consistency.

If you missed the previous mistakes we spoke about check out The Zero to Hero mistake Here and The Diet mistake Here.  In this next two minutes though what we are talking about is your training environment!  Training environment is everything around you when you train.  How the place looks, how it feels, the sounds, the people and the overall atmosphere.

The big mistake is trying to train in an environment that is uninspiring to you.   The reasons this is a big mistake are:

  • Physical Training already has many barriers for most people.   Don’t give yourself another reason not to do it.
  • If you are in an environment that is not inspiring chances are your session will lack intensity and therefore results.
  • If you don’t feel good somewhere you are not going to go long term.

Here are a few ways to ensure you don’t fall into this mistake:

  • Be clear with what you are looking for in terms of environment before looking
  • Don’t feel like training has to be in a ‘beat you up’ environment
  • Look for a training modality that you enjoy.  Don’t fall for the idea that you ‘have to run’ to lose weight for example
  • Sign up to your chosen training with a friend or partner, or where you already know people

If you want to see a snippet of what our space is like check out this Video.

 

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The Diet Mistake when returning to exercise!

When we are coming back to exercise there are many similar things that we do as humans. The problem is some of these are big mistakes.   Reading this for the next 3 minutes will ensure you don’t fall into the trap of making this mistake and then falling off the bandwagon again.

 

The mistake we are talking about here is that of jumping on a very restricted diet.   We tend to do this because in our heads ‘discipline’ of training goes with ‘discipline’ of eating well.

 

The reasons this is a big mistake is because of the following:

 

  • When we are coming back to exercise we most likely haven’t been eating our best and have been sedentary. All of a sudden you are adding in training and you will automatically make smarter choices to support this. It is true that what you eat will affect your results but in the initial stages we just want to keep things simple and not stress ourselves when we will still be getting some results without going all out on the diet front.

 

  • Whenever we restrict ourselves our inner child self is suffocated and wants exactly what we cant have.   If we are on a very restrictive diet we not only crave what we ‘can’t’ have but when we give in to the urge we also make ourselves feel guilty.   These feelings of guilt will often cause us to a) feel crappy and ‘try even harder’ next time.   Or b) decide it’s too hard and go to the other extreme of the diet we are on and ultimately fall off the training bandwagon.

 

What we suggest you do to ensure you don’t fall for this mistake is:

 

  • Focus on adding things into your eating rather than ‘taking out’.   For example focus on getting more quality water in and more greens in rather than saying you’re not allowed chocolate.   This will help smooth out the extreme thought process of ‘I’ve screwed up now as I just had a piece of chocolate, so there’s no point carrying on with the diet’.

 

  • Keep it simple.   Don’t try and be a diet saint when your current habits are a long way away from ideal. Just start with small changes and wait until they are habits before moving on.

 

 

We hope this short blog has helped you in some way. Please share it with others or tag someone you know that can benefit from this!

If you have any questions for what we do at The Wild Movement feel free to email us HERE.

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Don’t make this Killer Mistake when returning to training!

One of the hardest things is coming back to training after a long lay off.   It is great you are coming back but the majority of people make this one Killer Mistake.  If you make this mistake you are really setting yourself up for failure as you will be bound to fall off the bandwagon again.   If you take this advice on however it can really set you up for long term success with your health.

So you are about to get back into training.  At this point you are probably super motivated! You want to be fit and strong again YESTERDAY! So what do you do?   Charge full steam ahead and make this BIG mistake! The mistake I’m talking about here is going from Zero to Hero!   I liken this to signing up and trying to run a marathon with no running training at all.   You wouldn’t do it.  You would call someone stupid for doing it.   So why are you trying to train hard so often when your base you’re working from is working, stressing, running around after kids and being sedentary?

The reason this approach of zero to hero is a mistake is for the following reasons:

  • Your body is adapted to being sedentary so you actually don’t need a big stimulis to start changing your body positively.  Do the minimum effective dosage and focus on recovery and overall health habits.
  • Training hard 5-6 x per week is very taxing on the body and you set yourself up for the chance of injuries.  Training 5-6x per week is great if your body is adapted to it but we recommend you build up and keep yourself in the game.
  • Mentally you are setting yourself up to fail.   If you had the goal of training 3 x per week and accomplished it you will feel great and be encouraged to keep going.  If on the other hand, you are aiming for 6 x and you ‘only’ accomplish 3 x you will most likely beat yourself up and feel like you failed.  This will make it much more likely that you will fall off the bandwagon of training and be stuck again.

A couple of solutions that we suggest our members start with to ensure consistency and longevity (the key to health).  

  • Start training 2-3 x per week strength
  • Walk or do incidental exercise on the other days that are just part of your life (walk to the bus)
  • Focus on sleep hygiene and one habit with your eating to improve it towards your ideal

Once these all become habits and you are successful at them (normally one month or more) look at the next step to keep working towards your ideal self.

 

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Michelle’s Journey to Vibrant Health

The goal of this post is to give you some inspiration by sharing a story about a client who made some important changes in her life to get her health back on track.

Imagine the best version of you, without filters or limits. This vision can become your reality.

This is about Michelle, one of our incredible clients, who started with us 13 months ago.

 

At the top of Mount Warning on our 2018 Wild Retreat

Michelle had been very active throughout high school and university; however, after graduating as a pharmacist, she worked long and intense hours managing a pharmacy. During these years, she had minimal time to dedicate to herself, let alone to exercise or to prepare wholesome meals. So she took action and followed her gut feeling to become a teacher. Although this is still a demanding role, this career change allowed Michelle more flexibility with her time, and she is now able to spend weekends and school holidays with her husband and young family.

When Michelle came to The Wild Movement, she hadn’t been training and felt like she was not in her best shape, but she was keen to make some changes to be a role model for her family.

We started with our individual consult to get a clear understanding of Michelle’s starting point. We ran through a mobility screening and then went through the fundamentals of squat, dead lift, bench press and chin up.

Physical Transformation

Michelle back squatted 37.5kg for three reps, dead lifted 72.5kg on the trap bar, bench pressed 32.5kg for two reps, completed one underhand chin up and rowed 1km in 4:06. Fast forward 13 months and her strength numbers are now 75kg for squat, 115kg for dead lift, 45kg for bench press, 12 chin ups and a 3:50 1km row!

Look at those back muscles!

Like many of our members, Michelle started by training twice a week to ease herself into a new routine. Her level of enjoyment remained high, as did her personal gains, so she gradually increased her sessions until she was training up to five times per week with us.

These performance results also led to changes in Michelle’s body composition. On her first scan, she was 22% BF and now sits around 12% BF (as per InBody scan). In her opinion, one of the most powerful changes behind these results is the change she made with her family’s eating habits. She attended one of our regular workshops hosted by our resident chef, Jasmine (The Wholefood Goddess), who taught Michelle and other members about Eating The Wild Way. Michelle was so inspired by this workshop; in fact, she went home and made some fundamental dietary changes to better support her active lifestyle with greater nutritional benefits. The good news is that her kids and husband are on board too… mostly!

Of course, it wasn’t an easy and straightforward progression to this point. Michelle writes below about some of her challenges and how she dealt with them.

Michelle’s Reflections

“One of the most challenging tasks that I’ve faced at The Wild Movement is setting goals for myself. This is on a more personal level because I thought that if I didn’t have any goals then there was no risk of failure or disappointment. It’s taken me a good 12 months to gradually change my thought patterns, I still struggle at times, however I’ve come a long way. A big realisation was that if I don’t have any goals then I can never really have any ‘wins’ or sense of achievement and personal growth. So this is how I made some changes… I took a risk and set myself some goals, I got out of my comfort zone by writing them down for everyone to see, and I started saying ‘yes’ more often to things I didn’t think I could do. Most importantly, I keep setting myself measureable goals with a date claimer to help me to stay motivated and to keep having fun whilst trying to chase down my goals.

Achieving a balanced life by learning to listen to my own body was another hurdle I had to overcome. Just through increased movement and mindfulness, I developed a greater awareness about when I can push myself harder to make some lasting changes and when I need to back-off and let my body rest and recover. I must admit, it’s still hard knowing the difference between good pain and bad pain, but I know I can get trusted advice and recommendations from Luke and the other coaches.

My greatest challenge over the last year has been learning to invest more time and energy in myself. My time so far at The Wild Movement has been the longest and most committed I have ever been to my strength training. The difference this time is I’ve realised that in order to look after my family, I need to look after myself, by feeling energised and making exercise a priority rather than an ‘add-on’ if there’s time. The coaches, together with the community at The Wild Movement, have greatly contributed to the longevity and success of my training, which is now an embedded part of my life and my family’s lives.”

Everyone’s measures of success are dynamic in nature and unique to that individual. As you’ve just read, success is rarely an easy and straightforward process; however, with the right support and environment, you too can start taking small steps in the direction that is right for you.

If you would like to have a chat with us to see if we can help you like we have with Michelle and so many other members just click HERE and send us a message.

 

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Action Over Paralysis

It is so easy to be overwhelmed with what is in front of you. Maybe you haven’t exercised in a long time. You also haven’t been eating the way you know is best for you either. You have been so busy with other things. The longer it’s gone the harder it has been to get back into training. With each day and each week the task seems more overwhelming.   Does this situation sound familiar?

 

Many of our long-standing clients were in this exact position when they stepped foot into our gym for the first time. I always have respect here, because that is a vulnerable situation.   These clients became long-term members because of a simple change of mindset though. If you too can adopt this simple change it will help you feel less overwhelmed and much more likely to stay consistent.

 

So what is this change of mindset?

 

The common mindset for someone in this situation is – “This is so hard. How the hell am I going to lose 20kg? It seems like an impossible situation”.   The truth is that is a big task. Losing 20kg (or any weight) is going to take a change of behaviours, which is always uncomfortable.   No one likes the thought of uncomfortable.

 

What I ask clients to think of in this ‘hopeless’ situation though is the feeling they are after. The majority will say something along the lines of ‘the feeling of being fit, strong, healthy, like I’m doing something good for my health’.

 

If you look at the above do you think you need to have lost the 20kg already to have the feelings being chased? I would suggest no. Although losing weight doesn’t happen instantaneously – the good feelings that come from exercise endorphins do. It is true it won’t take many sessions to feel good about yourself again.   You will feel fitter, stronger and healthier just by getting into a routine of exercise in your week.

 

All of a sudden you have the feelings that you thought losing the 20kg would give you. If you can change the mindset from helplessness with the task in front of you to simply realising it is about the lifestyle you live day to day taking daily action becomes something you want to do and not something you avoid because the task is too big.

 

To work through this simply think about the feeling you are chasing with the big scary goal you want.   Now simply think of the daily actions you can take that will give you these same feelings over the day, over the week, over the months.

 

Don’t let fear paralyse you. Chase the positive feelings you can get each time you move.   The process will look after the ultimate goal.

 

If you want to know more of how we can help people go from being stuck with their health to loving training and feeling awesome click Here to enquire or Here to see more of what we do through Instagram.  

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