7 Steps To Your Summer Body

by | Oct 27, 2016

So you’ve woken from your winter hibernation and the panic at the brevity of your trunk’s drawstring has you off the couch and ready for change. Before you lace up the runners and dust off last summer’s exercise regime ­– stop! A gung-ho attitude is just going to give you sore hammies, tight groin and you’ll be back on the couch in no time. The first steps in physical change are all mental. Follow Tim’s tips and you could win a $10,000 holiday.


1. Set an ambitious, ballsy goal with a simple first step.

So how do I achieve anything that at first seemed out of reach? I set goals. Goals have to be time-focused and specific. They need to be measurable and they need to have the right amount of ambition so that I’m always trying to be better than I was yesterday.


Most importantly, your goal needs a simple, easy first step. It can be as basic as setting a 6am alarm to make breakfast, or simply walking to work to begin.


I highly recommend starting with a DEXA body composition scan. It gives you a numeric reference, not just a visual from day one. You can repeat your scan fortnightly, or monthly, stamp it on the fridge because there’s no such thing as too much motivation.


2. Smaller, complimentary targets


I set complimentary, smaller targets which are workout specific – like, number of reps, faster speeds, longer holds – to give me milestones throughout a longer, bigger goal. This keeps me excited to push and push and push. You will develop these targets as you start to progress with your training and learn your thresholds. We grade your fitness on TRM (Tim Robards Method), with exams every 28 days to gauge progress and maintain motivation.


A little tip: If I’m pushing my limits in my workouts and I’m struggling against those last few reps, I reset at the top of the movement to prep with one deep breath. Then, I think of my internal energy and I visualize a red colour firing through my muscles. I take three quick breaths in this reset position, and then… go!

3. More important than the goal; establish the why.

Before you hit your nearest outdoor workout station, ask yourself… what is the emotional trigger that bounced you off the Lazy Boy? Why do you want a summer body? Why do you want better function or to be fitter? Is it because you want to be a healthy role model for your kids? You’re single and want an added sense of confidence? You’re sick of feeling lethargic and your back pain is getting you depressed? Your stress and anxiety levels have got your feeling down? Whatever your reason is, just know that having goals means nothing without having the why.

4. Put pen to paper to practice

No matter how big or difficult it may be, write down the ‘why’ where you can see it every day. Then, write your goal next to it, and remind yourself of it any time you think of passing up a workout. It could be as simple as taking two words from each and making them your wallpaper on your phone.  

5. Get accountable. Stay accountable.

Be your own coach; both in training and in the kitchen. You don’t need a personal trainer five times a week to keep yourself on track. You need knowledge. Continue reading and acquiring information about your health. Like UFC Champion, Connor McGregor says, become obsessed with improvement. As your body transforms so will your mind and understanding.

6. Be patient with your physical transformation.

It’s not uncommon to take up a new training program and have limited physical change within the first two weeks. Make sure you’ve taken a “before” photo on day one. They’re a powerful motivator when change does kick in.

Use this time to understand your training regime, and make conscious decisions to clean up your fuelling. I use a 7-2-1 philosophy; 70% super clean, 20% sensible, 10% relaxed. I find it’s enough freedom to still enjoy the moments in life, but provides the control I need to keep my body lean. By day 15 you’ll notice the extra centimetres in your drawstring on your way to the ocean.

7. At least 8 weeks of consistency builds new, healthy habits.

Now, go about achieving your goals by creating new habits. That’s the foundation of The Robards Method; to move right, think better, eat smart and I’ve found at least two months of routine and functional changes to fitness and nutrition will set new habits. Three months, will keep it for life. It’s why our 8-week Summer Body Challenge is an ideal mechanism for you to achieve your goals and have you in your best body, with clarity of mind to start 2017.

And if your ‘why’ motivator wasn’t enough, I’m giving away a $10,000 holiday for two to the ultimate outdoor playground – Yosemite National Park, California to reward the best mind + body transformation of a TRM fitness member. It’s your time-based goal, with the fitness and nutrition changes you need. After two months your habits will be as instinctive as brushing your teeth, and you’ll have the ultimate reward for your efforts.

Click here to enter the Summer Body Challenge here for your chance to win a $10,000 holiday for two!

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.