• Train Yourself to Achieve your New Years Resolutions

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    A new year is the perfect time to adopt more desirable behaviours in the hope to live a happier and healthier life. More often than not these aspirations will not manifest into victory.

    My intention for this blog is to identify the common errors people make when deciding on their new year’s resolutions and how you can construct a keep-able promise in 2020.

    #1 Too much too soon

    Error:

    Setting unrealistic goals at the start of the year in the hope that you can transform yourself overnight.

    Resolution:

    Instead of trying to change everything at once, it is better to make incremental changes that can be more easily achieved. By setting realistic goals that can be altered over time, success is more likely.

    Example:

    If your goal is to start going to the gym, then begin by working out once or twice a week. Once you have this mastered, consider adding an extra visit. Trying to go from no exercise to working out every day is not the way forward.

    #2 Not identifying your ‘why’

    Error:

    Not understanding the reasoning behind a resolution.

    Resolution:

    Having a good motivational drive is integral to success. It’s important to identify why the goal is important to you on a personal level.

    Example:

    You may want to work harder at University, but it is important to uncover why is this important to you? Maybe it is because you want to graduate and secure your dream job. Whatever your reasoning, make sure you identify it and use it to motivate your behaviours.

    #3 Wishy-washy goals

    Error:

    Setting a haphazard goal with no specificity or personalisation.

    Resolution:

    Keep the goal relevant to you and include fine details. The more specific you can make your goal, the more vivid it will be in your imagination and the more encouraged you will be to succeed.

    Example:

    Adopting a healthy diet is always a popular resolution but this leaves much ambiguity. Think about what a healthy diet for YOU would look like. For example, ‘I will eat five portions of fruit or vegetables each day’ is much more specific than ‘I will eat a healthier diet’.

     

    SMART Goals

    #4 Not checking in

    Error:

    Not measuring or tracking progress will result in the inability to know how you are doing and whether changes need to be adopted for success.

    Resolution:

    Keepings a written record of your progress with help to sustain the ‘can do’ attitude, keep you accountable, and ensure you are moving in the right direction.

    Example

    If your goal is to drink more water, then the only way to know if you are succeeding is to track how much you are drinking each day.

    #5 Not setting the date

    Error:

    Without a deadline of achievement, motivation can dwindle and often the attitude of ‘I will do it tomorrow’ is adopted.

    Resolution:

    Set an end date for targets to keep the pressure on and stop any avoidance of the tasks at hand.

    Example:

    If your goal is to run a 10km then enter yourself in an event at the start of the year. The pressure of a looming race is sure to keep you motivated.

    #6 All or nothing attitude

    Error:

    Giving up completely when something goes wrong.

    Resolution:

    Accepting that slip-ups are likely and are a part of the behaviour change process. The ability to pick yourself up and carry on after a setback is vital for triumph.

    Example:

    Does the occasional sweet treat completely undo an overall healthy diet? No, of course not! As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

    #7 Enduring not enjoying

    Error:

    No one can bring themselves to do something they hate consistently, so planning a resolution that you will dislike doing is not going to work.

    Resolution:

    The best plan is one that causes the least interruption to your daily life and one which you can appreciate.

    Example:

    Participating in a sport you love rather than dragging yourself to the gym will be much more effective in any fitness venture.

    About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

    How do I create a Workout Plan?

    Getting the right support for your training plan will mean the difference between success and failure. You do not need to identify your SMART goals alone. If you want some free tips, connect with the Sundried Personal Trainers on our app.

    Posted by Aimee Garnett
  • Suspension Trainer Ab Exercises

    suspension trainer ab exercises

    Having a strong core is vital for everyone whether you practise a sport or not. A strong core will allow you to stay healthy in everyday life and will prevent related injuries such as a sore back. Try some of these suspension trainer ab exercises to really see results.

    The muscles

    The main muscles which make up a strong core are:

    • The External Obliques: The muscles which run along the sides and front of your stomach.
    • The Internal Obliques: These muscles sit behind your external obliques and run in the opposite direction.
    • The Transverse Abdominis: These muscles are the deepest abdominal muscles which wrap around your spine to protect and stabilise it.
    • The Rectus Abdominis: These muscles are the glamour muscles, located at the very front of your abdomen, it is these muscle which create the elusive six pack.

    Core Suspension Training

    In order to develop a strong core, you need to train your abdominals like you would any other muscle group, with a variety of exercises using multiple ranges of movement in multiple planes of motion, to maximise training results.

    Suspension training can maximise your core strength because it puts your abs under constant tension. The premise of suspension training is that when you are suspended you are unstable and because of this every single exercise you perform on a TRX or suspension trainer fires up your abdominals as your core is forced to constantly work at keeping you stabilised and hold your body balanced using your own body weight as leverage. When we then start adding exercises designed to target your waist, not only will your abs be on fire, but you’ll fire up your results too!

    With all these exercises, it is important to keep good form; squeeze your shoulder blades together to prevent arching your back and keep your core tensed to protect your spine. Suck your stomach into your spine and then imagine you're pulling it up towards your rib cage to engage your Transverse Abdominis.

    TRX Fallouts

    Grab your handles and face away from the anchor. Begin with the straps by your sides and slowly with control, fall forward as you bring your arms straight up above your head to align with your ears in one swift movement. Keeping your arms straight return them back to the starting point. The further away your feet are from the anchor point, the easier the exercise is as you are using less of your body weight as resistance.

    TRX Mountain Climbers

    For this one you need to start in a plank position; hands underneath your shoulders with your feet in the trainer’s stirrups. Make sure you have shortened the length or the straps. Keeping your hands stable, crunch and bring each knee in towards the chest individually for a suspended mountain climber.

    TRX Mountain Climbers

    TRX Oblique Crunch

    This one really works your obliques, to the sides of your core. Start in the same position as the previous exercise, but this time both legs move in unison. Crunch your knees in diagonally towards your elbow and then straighten up into your regular plank, now match up the other side.

    TRX Oblique Crunch

    TRX Pendulum Swings

    Pendulum swings start in the plank position, with your shoulders over your hands. This exercise requires you to balance and hold your core steady under momentum. Swing your legs side to side to gather some momentum, then begin bending the knees to perform a crunch on either side of your swing. This really targets your core from every angle.

    Pull and Twist

    Grab both handles and stand so that you are facing the anchor point. The closer your feet are to the anchor, the harder this will be as you're using more of your bodyweight. Lean back with your arms extended in front of you, pull your body weight up maintaining a neutral spine and twist your arms to point to the left, return to the start and repeat for the other side.

    Spiderman crunch to plank up downs

    Head back to the ground and return to your plank position, this time you’re going to bring each knee up towards your elbow. You should look like spiderman climbing, hence the name. Complete one per side and then progress into your plank up down. From your hand plank, take each arm down to an elbow plank and then return to start. All of this counts as one complete rep.

    Posted by Alexandra Parren