Sculpt your body in 2014

Train your body to work FOR you!  It’s easy! To get you started, you need to set a “SMART” goal. What does SMART stand for?

Specific (be clear on what you’re trying to achieve)

Measurable (how will you demonstrate and measure your efforts?

Achievable (make sure that your ultimate goal is within your reach)

Relevant (set a goal that ties in with your other commitments and objectives)

Timely (set up a target date)

I’d like to add one more letter “R” = Reward yourself for your efforts! (e.g., a new dress, or a new pair of shoes!) You can start with aiming to have good core strength, flat abs, a tight butt, or a pain free back.  So what timeframe should you aim for? Well, it really depends on where you are right now.

Ask yourself these questions:

  1. What is your current fitness level? (strength and range of motion)
  2. How much do your weigh?
  3. Do you need to lose a few kilos?
  4. How many workouts can you fit in each week?
  5. Are you prepared to make some changes to your diet?


  • Can you squat easily without your upper body leaning forward?
  • How good are your Push-Ups? Can you keep your hips aligned with your shoulders and ankle bones?
  • How’s your Roll-Up? Can you come up to a full-seated position with your feet on the floor?
  • How flexible is your thoracic (upper) spine?
  • How straight is your spine in Long Sit (straight legs) position? Can you keep your spine in the neutral position?
  • What about your hips? Can you stabilise your hips when you’re doing Leg Circles? Can you mobilise them when you’re doing Pelvic Tilts?

The above list addresses only a few exercises that enable us to assess your strength and range of motion. The final analysis will give us an opportunity to design a specific program that will help you to regain your desired fitness level.

WEIGHT LOSS – The best way to lose weight is “eat less and move more”.The most effective movement (exercise) is a combination of low, moderate, and high aerobic-intensity exercise.

Low intensity – dog walking, bike riding or swimming

Moderate intensity (aerobic exercise) – jogging or rollerblading for 2 – 3 hours per week; still being able to have a conversation without puffing (This is how you burn the most fat,so spend most of your time in this space)

High intensity (anaerobic exercise) - interval training (fast running or circuit) that combines bursts of intense exercise that last for 30 seconds and requires up to several minutes of recovery time. 

FREQUENCY OF WORKOUTS According to Joseph Pilates, “in ten sessions you’ll feel a difference, in twenty you’ll see a difference, and in thirty you’ll have a whole new body”.So, you need to decide when you’d like to feel or see the actual change.

DIET – Is very broadly discussed topic these days. There are a lot of magazines and websites suggesting various diets, exercise that you can choose from. However, you can just pay attention to your daily calorie intake.

What is the typical intake per day?

For females it’s around 2,000 calories (it really depends on age and weight) and for males it’s around 2,500 calories. In order to lose weight, you need to reduce your calorie intake or exercise more. It means that you need to consume fewer calories than your body requires. Therefore, you can start eating 500 calories less per day to see the difference.

What should you eat and drink?

You can eat and drink anything. However, you might want to make sure that you have enough energy and strength to get you through a day—but not more than that.

In conclusion, if you regularly combine fewer calories with exercise (running, bike riding), resistance training (Pilates, Yoga, weights) you‘ll be amazed to see your body stronger, firmer and slimmer.

Are you ready to sculpt your body? Call 0415 128 804 or send us email to book your Fitness Assessment that will determine your strength and range of motion. 

Happy New Year and keep your body fit and your mind healthy!