6 pieces of fitness advice your trainers swear by 6 pieces of fitness advice your trainers swear by
Centr Team
25 Nov 2021
The burst of energy that comes with setting and starting out on a new health and fitness goal can feel electric. So why is it that these plans we make with the best of intentions are so hard to stick to?
Plenty of people start strong, only to end up abandoning their resolutions like the treadmill gathering dust or the pair of workout shorts stuffed in a bottom drawer. But not you, and not this time.
This is the time you finally follow through on a health and fitness challenge, and your team of trainers is here to show you how to make it happen.
1. Get real
Does this sound familiar? You overestimate what you’re capable of or how long it will take, then quit when you can’t sustain it. We’ve all been there.
If I could have arms like Chris Hemsworth, I would have arms like Chris Hemsworth!
Take it from Luke Zocchi. He may be Chris’s personal trainer, but he knows that his own strength training targets need to be realistic: “If I could have arms like Chris Hemsworth, I would have arms like Chris Hemsworth!”
So firstly, forget resolutions. They’re a bit broad and vague. Focus on setting goals instead – and most importantly, realistic goals. What’s a realistic goal? Here are a few examples:
- Drop 15lbs (7kg) in week one = unrealistic
- Complete 3 workouts in week one = realistic
- Achieve superhero levels of muscle mass in 6 weeks = unrealistic
- Nail lifting form and see increased definition in 6 weeks = realistic
If big goals seem daunting, set smaller, more specific goals – like doing 3 workouts, or cooking at home instead of eating out for a week. These stepping stones will get you into the swing of good habits, and when you achieve them, they’ll give you the motivation to keep going. If you want more know-how on setting smart goals, we’ve got you.
In just 6 weeks, Jen went down a few sizes, and up a few energy levels!
2. Focus on how you feel
So you've been working out for a few weeks and you don’t already look like an underwear catalog model. What a rort! Tip 1: Don’t get discouraged. Tip 2: Try thinking beyond what you see in the mirror or on the scales. (Or on your Insta feed.)
Bodyweight HILIT expert Alexz Parvi used to chase the look, but now she chases the feeling (and is much happier for it).
“When I first started in this industry, I was very obsessed with how I looked. I really felt like I couldn't be a good trainer if I didn't have a six-pack or if I didn't have ripped arms,” she says.
“Now, my passion for fitness lies in what it does for my body and how it makes me feel physically and mentally.”
Focusing on the feeling you get from working out is key to making it consistent, says Hollywood stuntman and Plyo expert Bobby Holland Hanton.
“I definitely go through days where I’m like, ‘I really cannot be bothered to do this today’,” he says. “But If I just get up and smash out the 20–30 minutes, I feel absolutely amazing afterwards. Even if it wasn't the best workout, at least I did something.”
3. Don’t wait for motivation to magically appear
That first rush of motivation for your goals is easy. But sadly, the excitement of the new wears off. Motivation and desire to work out, cook a healthy meal, and look after your mind will fluctuate.
I know my boys are gonna follow what I do rather than what I say, so I gotta get off my butt...
For Chris Hemsworth’s functional trainer Da Rulk, achieving greatness is all about discipline. “I want people to understand that you can do it,” says Rulk. “There are guys that are stronger than me, guys that are faster than me, but it's that ability to stick to it that helps me succeed.”
When he’s lacking motivation, Rulk looks to his sons. “I always try to be a good example. I know my boys are gonna follow what I do rather than what I say, so I gotta get off my butt and show them that you can't sit around if you wanna achieve things in life.”
The truth is that even the super ripped girl at your gym and the guy at work who brings a healthy packed lunch every day probably don’t spring out of bed in the morning full of motivation to smash their goals. To borrow a marketing phrase you might be familiar with, they just do it. Over and over again, until it becomes a normal part of their lives.
Centr member Mark found his inner superhero with Centr Power.
4. Work with your schedule, not against it
So you heard so-and-so spent 6 months eating chicken and steamed broccoli and working out 7 hours a day to get totally buff. Great for them, but is that going to work between your 9–5, school run, love of cheese, and super-packed social calendar?
When you’re short on time, figure out how to incorporate healthy changes in a way that works for YOUR lifestyle. Luke’s tip: “Just do 10 minutes. It doesn't have to be that hardcore and high intensity, but if you take that 10-minute window to walk, stretch, breathe, or do something for yourself and your health, you'll feel better for it.”
If you’re always running late for work, could you find time to prepare a healthy lunch the night before? Kids making it hard to find ‘me’ time? Try working out with your kids like Bobby. If it fits with your lifestyle, you’re far more likely to stick with it and get results.
5. Get social
We know from experience that picking at a salad while everyone around you digs into burgers and fries is… kind of sad. While you shouldn’t drop out of a fitness challenge just because you’re going it alone, having friends or family who join in is only going to make it easier for you to sustain all these positive lifestyle changes.
This Centr community is so supportive, they really show the love for each other.
“I really like working out by myself, but I honestly think I work out harder when there’s someone there to push me,” says Luke. He’s right: a workout buddy, especially one who is more experienced, will help push you further. Research has found that “those who exercised with a more capable partner” will keep going with an exercise 24 percent longer than those who go it alone.
Da Rulk’s advice is to get involved with the private Centr community – a 24/7 source of inspiration, motivation, and accountability.
“It's a scary thing when you first start a workout program – you don't know anybody, it's like your first day of school,” he says. “But this Centr community is so supportive, they really show the love for each other. Why wouldn't you want to be part of that family?”
Erik Conover challenged himself to work out like Chris Hemsworth for 30 days with Centr. This is what he learned.
6. Make it an adventure
Some people climb Mount Everest. You? You follow through on a health and fitness challenge. Now that’s an achievement.
Alexz says finding the fun is key to making your habit last. “You need to find enjoyment in fitness. Results take patience and time, so if you’re not seeing it, stop being so serious and try to find joy in what you’re doing.”
Dreading doing the same old thing on your workout mat? Try a new style of training like Pilates or plyometrics – you may just discover that your body is capable of things you hadn’t even imagined. Ever seen a muscle builder try yoga for the first time? Now you want to make that happen, don’t you?
There’s always one annoying person in a work team or social set who brags about taking on a fitness challenge and actually sticking with it. Ugh, the worst. But also, BE THAT PERSON. This time, you’ve got this.
