Transform your mind & body in 3 weeks

Dreaming of feeling good from the inside out this summer? Well, here’s how to transform your mind & body in just 3 weeks!

First things first, it’s time to think…

When it comes to setting a goal for yourself (like getting in shape for summer) it’s important to consider the ‘why’. Ask yourself the following questions: where do I want to get to? What exactly are my goals leading up to summer? What do I want to feel like?

Also make sure you commit to your goal – because there’s no way your summer body is ever going to arrive if you quit one week in. Hold yourself accountable by telling your friends what your goal is, or you even buddy up with a friend and kick your fitness goals together!

So, where should you start?

It’s crucial to mentally prepare yourself for the fitness journey that awaits you, and there’s a range of ways to do it.

Do things like shopping for healthy foods, removing sugary drinks from your diet, clear out highly processed foods from your pantry, buy active wear or a yoga mat, clear some space in your home or backyard for a workout, set early morning alarms and invest in your morning and night time routine.

By getting a few of these things under your belt, you’ll feel motivated to keep going and then feel great once you’ve achieved your summer fitness goal.

And with that in mind, here’s a breakdown of what you could achieve in the next 3 weeks:

1. Set yourself realistic and achievable goals

Setting goals is an essential part of getting fit, as you need to have it clear in your mind exactly what you’d want the result to be. This could include things like losing a certain amount of weight, toning a particular part of your body or simply feeling better and healthier on the inside. The SMART framework is a great tool to help you set your fitness goals.

‘SMART’ goals are:

• Specific
• Measurable
• Achievable
• Realistic
• Timebound

Find out everything you need to know about setting SMART goals here.

So don’t forget, you have 3 weeks – how are you going to use them most effectively?

2. Healthy eating and staying hydrated

Having a balanced eating pattern as well as staying hydrated are two crucial elements to getting into shape. When it comes to your eating, ensure you say farewell to foods high in sugar and saturated fats, and say hello to a range of fruit, veggies, grains, cereals, proteins (meat and legumes), and dairy (or alternatives).

Similarly, you need to make sure you are staying hydrated by drinking water because remember as you workout you sweat and lose moisture from the body. Drink around 8 to 10 cups of water per day – but listen to your body, if you are feeling thirsty don’t ignore it, grab yourself a glass of H2O!

Login and download your nutrition plan to find out how much you should be eating and what foods are best for you.

3. Balance of workouts and rest days

What’s another puzzle piece to getting fit for summer? Working out of course – but it’s important to have a balance. Along with getting enough sleep each night, give yourself rest days somewhere between workouts as this gives your body time to recover, rejuvenate and reduce the chance of injury. Plus, rest actually replenishes glycogen in your muscles which act as energy stores so it will help your body perform better for later workouts.

4. Shake up your workouts: weights, cardio, strength training, stretching

By doing a range of different workouts, you not only target different areas of the body but strengthen your overall fitness. Incorporate aerobic fitness (cardio), strength training (weights), core exercises, balance training, and flexibility and stretching into your daily routine. This will maximise your chances of getting fitter for summer!

Need some help getting started? Check out the Live Life Get Active home workouts!

5. Celebrate successes, big or small

Don’t forget to celebrate your achievements along the way, no matter how big or small. Whether it’s a 1kg weight loss or a muscle gain, congratulate yourself on getting a step closer to your goal.

The golden rule here is though, don’t celebrate with things like lots of sugary foods or alcohol – you don’t want to undo all your hard work. Try writing yourself a positive affirmation, or taking a friend out for a coffee. It’s all about balance.

6. Review your progress

Tracking how you are going is a good way of determining what’s working and what might not be. Review your progress by keeping a log either on your phone or on paper and be willing to switch something up if you have to – this might mean adjusting the type of exercise you are doing or reviewing how much and what you’re eating.

And as mentioned above, remember to celebrate all the wins!

7. Workout with friends or family to keep you motivated

What’s a good way to stay accountable and keep motivated? Workout with a mate or family member. This way you’ll have someone on the journey with you to encourage you and make sure you stay on the fitness track. Plus, it makes exercising more fun and social. Check out our 5 ways to get a buddy to work out with you.

How to get started

Download our Daily schedule to get started!

Writing things down helps to hold you accountable.

Here’s what to do:

1. Start by printing 3 of these schedules off.
2. Write down when you’re going to do your 3 fitness classes, 1 yoga class and daily 10min meditation.
3. Write down the healthy meals you’re going to eat.
4. Write down your bedtime and stick to it!

Black Dog Institute:

https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/13-goalsetting-with -gp-notes.pdf

Health Direct:

https://www.healthdirect.gov.au/balanced-diet https://www.healthdirect.gov.au/drinking-water-and-your-health

Headspace:

https://www.headspace.com/articles/rest-days-transform-training

Mayo Clinic:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044 792