Follow a training schedule and be consistent
Being consistent with your training is a real game-changer, however, variation will also keep your mind and body guessing. I prioritise exercise with a training schedule that I stick to every day. I recommend you plan out your week with a training guide, going into detail with each workout. I find I’m more committed to getting the session done because I don't have to think about it. For example, Monday: 5km run, Tuesday: yoga, Wednesday: HITT training, Thursday: long walk, Friday: boxing, Saturday: pilates, and Sunday: rest. Creating good habits don’t just happen, they’re formed by you. Even simple daily routines like carrying around a bottle of water with you can be beneficial, to ensure you stay hydrated throughout the day.
Gym and walking dates
Rather than meeting a friend for coffee or a drink, I love meeting for a walk or training session. Either way, making a gym date helps you stay accountable to someone else, as well as yourself. WIN/WIN! Training with a friend also gets me out of bed in the morning, even when I feel like hitting the snooze button. I also I feel like I push myself more when I have friend exercising next to me.
Staying hydrated is essential to perform almost every function in the body. Water regulates body temperature, transport nutrients to give you energy and lubricates your joints. If you’re dehydrated, you’ll probably feel tired, dizzy and you might get muscle cramps. Recently I’ve also been drinking Pump+ Natural Electrolytes, particularly when I’m active and I need more than just water. It tastes great and has the added bonus of natural electrolytes from coconut water. Staying hydrated is really important to me as it allows me to function at my highest level, both mentally and physically.
This is an obvious one, but it’s very often overlooked. If you’re only training to look good in a bikini, then often your motivation will dwindle away as the sessions get harder. If I shift my goal from aesthetic (for example to get toned arms), to a performance based goal (e.g. to achieve an unassisted muscle up), I find that this keeps my training on track. Performance based goals kill two birds with one stone, I find with my mind focusing on learning a new skill, often my body composition changes faster because I will be focused on achieving my goal, not on aesthetics alone.
Get more sleep! Yes it keeps me moving!
I aim to sleep between 7-9 hours. I believe 8 hours is optimum for health. The good news is you don’t have to choose between your health and productivity, once you begin getting the zzz’s your body requires, your energy will increase, as will your mental focus and clarity. I advise you make sure your room is as dark and cool as possible and you keep any electronics away from the bed, or out of the room all together. Try to fall asleep and wake up on the same schedule each day. Why? Because it’s in those precious hours that the body repairs itself and builds upon all the hard work it’s done throughout the day.
Intermittent fasting (I.F). is not a diet, it's a pattern of eating. I.F doesn’t change what you eat, it changes when you eat and it has some crazy health benefits! Studies have shown that I.F burns stubborn fat (especially around the belly) whilst maintaining muscle mass. It also balances sugar-storing and fat-burning hormones, helps kickstart your metabolism, encourage detoxification and increases mental clarity and energy. I use the 16:8 method, about 2-3 days a week. This includes a 16-hour fasting window and an 8-hour eating window - basically this means an early dinner and a late breakfast as our bodies will usually kick into a fasted state after approx - 12hrs. This is when our fat stores become the body’s primary source of energy. Fasting for me is not a long-term solution, I use it from time to time when it feels right for me. When I’m not fasting, I like to choose real, natural food and drinks whenever possible. This means plenty of fresh fruit, vegetables and good quality meat and grains. And for those days when I’m constantly on the go, or after a workout, my go-to drink is Pump+. I like that it includes coconut water, a natural source of electrolytes.
Katie Williams is part of the Women's Health Fitfluential Network and her mega passion for life is contagious! Katie’s a champion beach sprinter and Ninja Warrior, and her aim is to "lead and inspire the women of Australia to be the best version of themselves".
All material in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.