How to make your New Years Fitness Resolutions stick!

With the new year just around the corner, it's that time where people begin making resolutions for 2014.

Many start out with the best of intentions but often fail to flow through with their resolutions. 

According to research by psychologist Ricard Wiseman 52% of people are confident they will succeed yet only 12% actually do! 

Let's make 2014 different! This year is the time to make your resolutions count. Sit down and create your schedule for a New You in the New Year.

The biggest challenge to achieving your resolutions in 2014 is making ones that are realistically attainable and practical to begin with.

 If you eat a lot of take away foods, you may have a goal to kick  fast food restaurants to the curb. 

Instead of making bold statements such as, "I will not eat fast food for 2014" opt for "I will eat fast food no more than once every two weeks." When you achieve this goal,  you can then hone in and change your resolution to "I will only eat take away once a month" And so on. 

Here are some tips for helping make those resolutions stick: 

1. Write them Down

 Write out your goals and stick it up somewhere you can reflect on daily. It will remind you of the goals you have set.

2. Make your goals specific 

Decide how many times a day, week, or month you can do something and shun away from saying "everyday." Life happens, and you don't want "everyday" to be the cause of you throwing in the towel all together on your goals.

3. Keep it Realistic

Although the idea of losing 5kg in a week sounds great  it's not realistic nor healthy. You will also be likely to put it all back on as fast as you lost it! 

 Weight loss goals should be based on losing .5- 1kg a week if you want to lose it and keep it off. 

4. Get support 

Once you’ve set out all the steps you need to take to smash your new year’s resolution, try sharing your list with a trusted friend or loved one. Not only will you be ten times more likely to stick to your resolutions, they’ll also be able to help keep you honest, provide moral support and be there to celebrate with you, when you accomplish your goals.

Train with a friend for support! 

 

5. Seek expert advice 

Seek out a certified nutritionist/coach to write up a diet.

Get yourself a personal trainer to help keep you motivated and design an appropriate program to get you the best results! 

My clients! Smashing abs! 

6. Check in and follow up

When you write down your goals take the time to write down follow-up dates in your calendar. 

Assess your strengths and what you can do differently to improve. 

7. Reward yourself 

Not with food. Treat yourself to a massage, new training shoes or getting your nails done when your goal has been met. 

New Year's Resolutions are a way for us to evaluate ourselves and look for ways to make improvements. 

Don't stress over them. Instead, make them positive, make them real, and make them stick. 

Make your goals SMART

Specific (what, how many times)

Measurable (how will you assess)

Attainable (achievable, practical)

Realistic (physically possible)

Time bound (a goal without a date is just a dream)

My 2013 goal was to compete as a fitness model! Not only did I make it on the stage I won the under 30's fitness category!

I can't wait to achieve my 2014 goals & Would love to hear your goals too! 

You can find me of FB "Jenna Bleakley Fitness, Health & Wellness" 

Here's to You in 2014!

Jenna 

Xxx 

Have a healthy Christmas without Missing Out!

Christmas is here, with New Years fast approaching!

For many people like me this means parties, BBQ's, lunches, dinner and alcohol! Eating and drinking well above our needs.
Did you know that the majority of people eat 3 times the amount they need on Christmas Day alone!? Not to mention those sneaky drinks on Chrissy day! 

We do not have to feel guilty about enjoying ourselves and enjoying sharing food with our loved ones! But we need to learn how to do so in moderation. It is worth remembering that just one week of festivities can mean gaining those few extra unwanted kilos and undoing all our hard work.

Tips to not overdoing it!

My family enjoying a Christmas Lunch together!

- Start the day with a healthy breakfast. Start the day the right way- get the metabolism into gear, fill yourself up, in turn making you less likely to begin the day snacking.

- Drink water, keep hydrated. Not only does water fill you up when you want to keep eating, but it is important to stay hydrated especially if you plan on drinking a few alcoholic beverages.

- If you are like me and love your food you want to eat everything. Choose small portions and choose a little bit of each.

-Enjoy your food. Eat slowly and allow yourself to taste and savour your food before moving onto the next thing.

- Remember it takes 20 minutes for your body to register that you are full. Stop eating before you feel completely stuffed and save some for later.

- Eat plenty of salads and vegetables, they will fill you up without adding huge amounts of calories.

- Have healthier snacks such as raw nuts, fruits and vegetable sticks.

My Boot Camp Girls, smashing it out through out the holiday season!

- Do some exercise. You may want to lay down in a food coma but exercising will help your body digest the food and burn off a few extra calories. Why not have a family game of cricket or go for a walk on the beach or park!?











Follow these simple tips to a healthier festive season, enjoy the festivities and time with your families!

Merry Christmas and Happy Holidays 

Lots of Love

Jenna xx

Christmas Party Time!