Spring! The birds are chirping, the garden grows that little bit faster and the morning chill is drawn from the air.  But, ‘OH NO!’ It’s almost bikini and board short weather.  I know what you’re thinking…… “I need an exercise to do list, to tone up the body, and I need it fast”, “I hope my gym membership is still active”, “I wonder if Jenni next door wants to walk this spring?”

Yes! It’s time to get cracking. After 10 years of being a trainer in the health and fitness industry, I believe I’ve seen it all. The rapid detox diets, the shake away your fat diets, just to name a few. But, in my opinion this is how you do it. Yes! It takes a bit of a plan. Yes! It takes a little time and effort.

This is how you crack that whip and kick that body into shape. The approach to a health and fitness goal should be realistic, well defined, but with the ability to be massaged around for flexibility. Flexibility means a plan B for those times the kids don’t wish to barter or you run out of time for the gym visit. I believe everyone’s ultimate goal when undertaking a training regime is to be functionally fit and achieve the “I look good result”. This means training regularly, eating replenishing foods and using a variety of training approaches.

I believe variety is the key to spice up your training enthusiasm this spring. Progressions in training are progressions of the same exercise, from a basic movement, to the more advanced. Mix it up this spring and as your commitment grows, so does your fitness level and skill level; you will soon be able to complete harder, more complex exercises. I also believe for numerous reasons many people shy away from the benefits of weight training. Responses like, “weight training makes me feel bulky” are often heard.  Weight training is a metabolic accelerator and if you want to get your body in shape and feeling strong, this is a must. NO EXCUSES!

You can even use your own body weight to do push-ups, squats or lunges, just to name a few.  This will have you looking great even in the comfort of your own home. Follow up your weight training with a short bout of high intensity interval training (HIIT). This is done at intervals of 1 minute hard followed by 1 minute of recovery for a duration of 16-30 minutes.

We aren’t finished yet. I also believe mobility work is essential and more so if you’re making a comeback from your winter hibernation. What’s mobility work? This is the new hip way of saying flexibility or stretching. It’s a more detailed way of stretching, performing specific stretching poses (like yoga) combined with training aids, such as foam rollers, that get the body limbered up ready for exercise, whilst also aiding recovery.

But, all of the above is pointless if you don’t look at adequate nutrition to replenish and support the body. In short, take advantage of the salad and BBQ weather and you can’t go wrong. Apply the changes gradually and realistically and I wish you the greatest success.

Throughout August Ryan O’Neal did his own personal ‘30 days 30 changes challenge’. He has done this to set an example and help his current personal training client base.

The next “30 Days 30 Changes” program starts 14th  September in Caloundra.  

For more information call Ryan O’Neal on 0421 990 905 or visit
www.ufitaustralia.com.au