How to (actually) get fit for summer

Posted on 22 August, 2018

“Summer bodies are made in winter”

If we’ve heard it once, we’ve heard it a thousand times. As clichéd as it might sound, many of us can relate to stripping off our winter coats and knits and feeling unpleasantly surprised at what lies beneath. It’s hardly surprising – cold temperatures leave us retreating to the warmth and comfort of the couch and reaching for hearty, comforting foods.

Even if you’re not looking to lose fat, the change of season is as good a time as any for a fitness transformation – whether you’re looking to increase your maximum weight on your lifts, gain some muscle, increase your cardio or just to live a healthier lifestyle.

We caught up with Rachel Webster, personal trainer and co-owner of Form Fitness – Healthy Lifestyle Centre to find out the secrets behind their 12 week Transform Challenge, to help you reach your fitness goals in the lead up to summer.

Track your progress

It can sometimes be hard to notice small changes in our own bodies – particularly when we’re not tracking progress in any measurable way. Before starting any kind of major lifestyle change, it’s always a good idea to check in and see where you’re at.

“Before we kick off with our Challenge, we undertake a range of testing and measurements, including body composition scans with iBodyScan, ‘before’ photos, and fitness and mobility assessments.”

This gives you an indication of where you’re currently at, and better inform your aspirations for what you’d like to achieve.

Set goals

You’re never going to feel as though you’ve achieved your fitness goals if you never set any to begin with.

It’s also a good idea to write down your goal and post it somewhere you can see it – like your desk, your bathroom mirror, or in the case of Form Fitness, on a giant whiteboard in the gym.

“Some people find it easier to stick to their goals when they’re constantly seeing it around them. If someone else in the gym has a similar goal, they can see it and potentially pair up, supporting each other along the way.”

Find your tribe

When it comes to finding the right environment for your fitness regime, a sense of community can make a huge difference. It’s not just about the people that you’re training with, but the support that you receive throughout your journey.

“Our Challenge participants get a weekly email just checking in, with some information or congratulating them for their progress. We also include ebooks that cover things like recovery, stretching, nutrition, things that help along the way. And then we also offer educational seminars.”

Broadening your knowledge base keeps you in tune with what’s going on in your body, often helping you to stay motivated.

Alex participated in the last Transform Challenge and says that the small group training environment helped her to achieve her strength goals.

“I think the benefit of small group training is that you’re going through it as a group. You can talk about it together and relate to everything. Even if you fell off the bandwagon a little bit or haven’t trained for a few days, you can talk it over with other people to help find the motivation to get back on track.”

Get the basics right

One of the most intimidating parts of joining a gym, studio or boot camp is the fear of the unknown, or of not knowing if you’re doing something ‘right’. Consulting professionals will set you off on the right track.

“When someone joins Form Fitness, we’ll always go through the foundations of the main movements in the gym. This includes the warm up, and then each individual movement – for example the squat, we’ll go through all the progressions that we do to get someone squatting under the bar.”

Not only does this give you a confidence boost, but it can also go a long way in preventing injuries.

“Often a lot of people won’t be able to activate the right muscles, simply because they haven’t been doing any form of exercise in a while. We take the time to make sure that people understand what it actually feels like to brace your core or activate your glutes.”

Get the right program for you

Have you ever gone into the gym for a workout, and had absolutely no idea what to do? That’s where programming comes in.

The right program takes into consideration your unique personal circumstances, including your fitness levels and goals. Essentially, it takes the guesswork out of your workouts so you can focus on your session without having to figure out what exercise is next.

“We do the programming, so our clients just come in and do the work” says Rachel. “In our Challenge, we actually offer three separate programs, so you can mix up your training. That way, your body doesn’t plateau and it also keeps things interesting.”

Find a nutrition approach that works for you

We all know that when it comes to health and fitness, what you’re putting in your mouth is just as important as what you’re doing in the gym. With the amount of information that’s available on different diets and approaches to eating (each claiming to be ‘the best’) it can be difficult to find which one works best for you.

“Everyone is at different stages of their nutrition – some people might just need a little bit of guidance, other people will want their macronutrients [fats, carbohydrates, and protein] and learn how to track them. Others just want a meal plan.”

“We’ll always look at the individual and their goals and then structure their nutrition around that. Not everyone can have six meals a day, giving a client something that’s unrealistic will make them go ‘this is too hard’ and sets them up for failure.”

Rachel says that some factors she considers for all her clients in hydration – “most people aren’t drinking enough water” – as well as increasing vegetable intake and ensuring people are getting enough protein.

Celebrate your success

Making healthy changes is hard – and every little victory deserves to be celebrated. If you’re tracking your progress, then you’ll be aware of the milestones that you’re achieving along your journey and should celebrate accordingly.

“At the end of our Challenge, we’ll always celebrate. It’s not just about who’s lost the most amount of weight. It’s about who’s made a positive lifestyle shift – they’ve made goals and achieved them, whether that was to get to the gym four days a week, drinking less alcohol or eating less sugar.”

“It’s not about the number on the scales, it’s about the whole lifestyle – mental and physical. We like to acknowledge and celebrate everyone’s efforts.”

Need a little push?

The next 12 Week Transform Challenge begins on Monday 3 September. To find out more or to register, email Rachel at rachel@formfitnesshlc.com.au.

This is a sponsored editorial. For more information on sponsored editorials, click here.