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  • Unveiling the Secrets to Successful Habit Change & Motivation

    Do you find yourself lacking the motivation to stay committed on your journey towards a healthier, weight-shedding version of yourself? Look no further! It's no secret that the success of your transformation hinges on the habits you cultivate. While nutrition and training play crucial roles in weight loss, it's the power of habit change that determines your ability to stay consistent. In today's blog post, we embark on a transformative journey together, unveiling the secrets to successful habit change, uncovering the keys to unwavering motivation, and sharing my top tips for finally breaking free from old patterns. When embarking on a fat loss journey in Sydney CBD, it's common to envision drastic changes to your lifestyle and eating habits. It’s tempting to overhaul your entire routine; increase your exercise, drink more water, and get more sleep all in one day. However, while those  intentions might feel great at the start, this approach is unsustainable, and in most cases only leads to failure. The problem with making drastic changes at the start of a fat loss plan, is that this is naturally when motivation is at its highest. You feel inspired, energised, and think you can take on the world. But just like happiness, motivation is fleeting. It’s unreasonable to expect to be motivated all the time, a balance of both positive and negative emotions is normal. When your motivation drops off, it’s much harder to maintain the goals we’ve set for ourselves. Instead, it's better to focus on making small, sustainable changes to our habits and routines over time. Taking this approach allows us to gradually build healthier habits that lead to lasting changes. The key message is: don't force yourself to be motivated all the time. Accept that it's okay to have ups and downs, and instead, focus on building healthy balance in your life. The fact is, dramatic changes aren’t necessary for successful fat loss. In fact, quite the opposite is true. Those who have gone through a long-term fat loss transformation know that it's the small habits built up and sustained over time that create the most significant changes. While it may not sound quite as dramatic, this approach is much more effective. As an experienced personal trainer in the Sydney CBD for over a decade, I have witnessed this time and time again. When it comes to fat loss, a calorie deficit is necessary in order to shed weight, however, it's the habits that lead to that calorie deficit that matter most. When it comes to fat loss transformations, it's important to focus on process goals. Many people who achieve significant transformations already have the big rocks in place. For those who don't, it can be overwhelming to try and implement all of them at once. Instead, focus on aligning these habits one by one to create a calorie deficit. While it may not result in such a immediately visible  transformation, this approach is much more sustainable and effective in the long run. The main habits we observe during personal training in the Sydney CBD, leading to life-changing yet sustainable transformations, revolve around: Going to the gym three times a week (instead of everyday) Getting 2 palm sizes of protein at each meal (40 - 50 grams) Getting your step count above 8,000 steps per day Including a plate of vegetables at each of your meals Getting 7-8 hours of good quality sleep every night If you currently don’t engage in these habits regularly, it would be advised to forget about the immediate goal of losing weight, and instead focus on ingraining these habits (one at a time) first. Setting outcome goals (i.e weight loss targets) without establishing the necessary habits that lead to that outcome is a common mistake. This lack of progress can be demotivating and can cause you to give up completely. Once these habits become automatic, tracking calories and other finite details that we cover one on one personal training in the Sydney CBD can then be added in. By focusing on process goals and building habits over time, sustainable results can be achieved. The key is to make these habits a part of your lifestyle, so that you don't have to go through a drastic transformation every time you want to lose weight. The smallest possible habit When it comes to implementing these “big rock” habits it may not be as simple as just starting. Sometimes, the best approach is to set the smallest possible of each of these habits. Stanford PhD researcher, BJ Fogg, summarises this approach in his book, "Tiny Habits." If you can't do a habit or an exercise, then you need to regress it a little bit. By setting the smallest possible habit, you make it easy to execute and build momentum towards achieving your ultimate goal”. For example, let's say you are struggling to stick to a weights program. I may ask why you’re having trouble, and you may say you don't feel confident in the gym. I may then suggest to start by going to the gym three days a week, and only doing at least 15-20 minutes on the treadmill. You can even watch Netflix on your phone or Ipad while you walk! Most agree that this would be easy for them to carry out. This small habit is something you feel competent in doing and can easily stick to, and it helps reduce the fear or reluctance of going to the gym. It's important to note that the goal here isn't to push you to do an intense workout right away, but rather to help you build a contextual habit that you can stick to long-term. By starting with a small, achievable goal and gradually increasing it over time, you can create a sustainable habit that fits seamlessly into your lifestyle. To further reinforce the habit, we could use ‘habit stacking’, which involves linking a new habit to an existing one. For example, the client could decide to go to the gym on Monday, Wednesday, and Friday at 6pm, right after they finish work. This creates a clear trigger and context for the habit to take place, making it easier to follow through. Once the habit of going to the gym becomes ingrained in your daily routine, an exciting world of possibilities awaits. You can look to elevate your results by venturing into the realm of resistance training. Whether you feel more comfortable doing weightlifting, bodyweight exercises, or utilising resistance bands, incorporating some kind of resistance training is crucial in your body transformation journey. I may choose what the client is comfortable with but work towards more traditional weight training exercise in the weights room of a gym, which understandably can be daunting for some. Just like designing an exercise program, the goal is to gradually progress over time towards this, no matter how long it takes. Use this approach for all your other habits. Success leads to success, and you need to set yourself up with the most realistic versions of the habits you want to form. If you find yourself failing, it's just a sign that you’ve set the bar too high. Make the version of the habit easier and build from there, progressing when you’re ready. (To determine if a habit is the right fit, ask yourself how likely you are to do it on a scale of 1-10. If you rate it less than a 9 or 10, it's probably not a good sign. On the other hand, if you’re carrying out the habit consistently, then you've picked the perfect plan). Staying Motivated To build on a framework of success, you need dopamine to reinforce our actions. Without it, you may feel like we're not making progress and give up. This is why setting outcome goals without establishing the underlying habits can lead to failure. The Tiny Habits method is designed to create a framework of success by starting with small, achievable goals that trigger a chemical cascade of positive reinforcement. When we celebrate our wins, we tap into the reward circuitry of our brain and encode the sequence of behaviours you just performed. By feeling good at the right moment, you train your brains to recognise and repeat those habits. According to BJ Fogg, using celebration at the right time can help us form a new habit in just a handful of days. Celebrate your wins, no matter how small they may seem, and build on your framework of success. Each time you celebrate completing a new habit, you tap into the reward circuitry of your brain, causing it to recognise and encode the sequence of behaviours you just performed. By doing this consistently, you can train your brain to associate positive emotions with the new habit, reinforcing it and making it more automatic. Finally… …..don't be afraid to ask for help! Consider working with a coach who can provide support and guidance as you build your new habits. This can be especially helpful if you've struggled to make changes in the past. Livelong Performance — offering the best personal training in Sydney CBD Take out the thinking from the equation, leave it to the experts and reach your fitness goals more efficiently with our one-on-one personal training in Sydney CBD. Our skilled and experienced personal trainers in Sydney’s CBD will work with you every step of the way to create a fitness program that incorporates nutritional advice, structural assessments and accountability — all of which are key in helping you become the best version of yourself. Ready to get started and transform your health and fitness? Call us today to begin your journey with Livelong Performance.

  • How To Find The Right Personal Trainer To Help You Achieve Your Fitness Goals

    Between the 9 to 5 grind, family commitments and making time for friends, it’s little wonder people struggle to carve out time to exercise. Sometimes, life just gets in the way. But in the world of fitness, personal trainers stand as your steadfast allies, providing the essential support to keep you motivated, dedicated and accountable throughout your journey. They possess the expertise to help you overcome obstacles and can guide you towards achieving your goals. We know that finding a personal trainer who understands your needs and busy schedule can be difficult — that's why we're outlining the most important points to consider when choosing your ideal personal trainer in Sydney’s CBD. 1. Determine your fitness goals You should have a relatively clear idea of what level of fitness you want to attain. Be ready to explain your overarching goals, where you’d like to improve and your current health or fitness concerns — so you have a compass to guide you on what kind of training you need to achieve. Your goals may evolve to become more challenging or realistic as you discuss them with your potential trainer, but knowing what you want to achieve will make the search that much simpler. The best personal trainers will cater to your needs and progress your training program at a challenging yet feasible pace. 2. Make sure they can meet your requirements If your personal trainer is inflexible regarding your training schedule, or they’re located too far away from your home or workplace, you won’t be able to remain consistent on your fitness journey — which is arguably the most crucial factor for success. Ensure you choose a personal trainer who lives close by and can easily organise weekly sessions around your busy schedule. Another factor to check is if they offer training at reasonable prices. Maintaining a healthy and fit lifestyle is hard enough, even when you aren’t worried about money. Set a budget and find a personal trainer to accommodate you, so you can stay consistent in reaching your fitness goals. 3. Check their credentials and experience It’s important to check that your personal trainer has the right background to effectively and safely help you achieve your fitness goals. Losing weight and gaining muscle are scientific processes that affect your physical and mental health in many ways, so working with someone with considerable experience is essential. Not sure where to start looking? You can browse Google reviews, ask your local gym or request referrals from acquaintances with positive experiences and results. 4. Schedule a trial session Meet the trainer in person or online to discuss your potential workout regimen and fitness goals, for you to gauge whether their training style suits you. Make the most out of your consultation by asking as many questions as possible. It’s also a great way to ensure you get along and can communicate with them openly about your health concerns. After speaking with potential trainers and scheduling a few trial workout sessions, you should be able to decide who will best help you progress on your journey towards better health. Find the best personal trainers in Sydney’s CBD at LiveLong Performance If you work or live around the city, our team offers the best personal training in Sydney’s CBD. At LiveLong Performance, we understand that individuals require a tailored and personalised approach to achieve their unique fitness goals. That’s why when you train with us, you’ll benefit from the following: Face-to-face personal training — Enjoy sessions at our location in the Premier Gym, a luxury health and fitness centre at the heart of Sydney’s CBD. The deluxe facilities, along with our approach to fitness — which is driven by science and psychology — provide premium-level training that help clients achieve the results they’ve always wanted. Flexible online sessions — Not limited to in-person sessions, we’ve also designed a comprehensive online body transformation program that enables people from anywhere across the country to join and experience the remarkable benefits at their pace. Efficient and sustainable long-term results — Time is of the essence for busy professionals, so we focus on helping you achieve noticeable results in three hours per week. Along with your comprehensive fitness program, we’ll cover nutrition and diet. LiveLong Performance strives to offer the best personal training experience — guiding and motivating you through each session, ensuring proper form, technique, muscle activation and progress. Be inspired and encouraged by our knowledgeable team of fitness experts Our founder, Sean McGuinness, understands how difficult it can be to achieve your fitness goals when you’re time-poor and under the pump. Having fallen victim to misinformation and unpassionate personal trainers who apply the same regimens to people of all different fitness levels, he’s since made it his mission to become one of the best personal trainers in Sydney’s CBD. No matter your age, fitness level or preferred training, you can rest assured you’re in the hands of competent, kind and experienced professionals who can help you inch closer to your goals. To learn more about what in-person training with Sean is like, you can book a call with us online today. Join LiveLong Performance for the best personal training in Sydney’s CBD Don’t waste any more time out of your busy life — look no further than LiveLong Performance for the best personal trainers in Sydney’s CBD! By investing in our fitness programs and working with one of our friendly trainers, you’ll witness the physical transformation you’ve longed for while improving your body confidence and boosting your self-esteem. Take charge of your fitness journey and experience the ultimate care with LiveLong Performance. Join us today and unlock your true potential for a healthier, happier and more confident you!

  • Tips For Staying Motivated & Consistent In Your Fitness Journey

    Fitness isn’t a badge of honour you can simply attain by following a few rules here and there — it’s a lifestyle choice you maintain every day for your physical and mental health. However, we are only human, and facing setbacks is inevitable. Just remember that progress is hardly linear, and that’s why it’s so important to stay on track, keep going and work past those seemingly insurmountable stumbling blocks. In desperate need of some motivation to help you hit your next PB? Keep reading for our top tips to stay motivated and consistent during your fitness journey! How to elevate your fitness routine: Set specific and achievable goals Establish a routine Find a workout partner or support system Mix up your workouts Hold yourself accountable and celebrate your successes Why setting specific and achievable goals leads to success Setting goals is an important psychological tool that increases motivation, self-esteem and self-confidence. On a more practical level, it will also help you track your progress. Like we mentioned earlier, fitness journeys are personal and ongoing — no “end” will tell you when you’ve succeeded. By setting achievable short and long-term goals and creating a timeline, you can reach each milestone and feel proud that you’ve pushed through sessions you never thought you would be able to. Why creating a structured workout routine can help One workout won’t make or break your lifestyle, like a cheat meal won’t make you gain five kilos. To see changes in your life, having a consistent workout routine is crucial. Whether you spend an hour in the morning at the gym with your trainer or make a conscious effort to leave your desk for a walk every few hours, forming healthy, active habits will make your journey easier to follow and track. The science behind mixing up your workouts Workouts train our bodies to get stronger, which means that at some point, your body will adapt to the routine and regimen. As a result, your workouts will eventually lose their effectiveness, which could result in a weight loss or muscle gain plateau. Plateauing occurs when your body no longer responds to the same stimulants due to overexposure. To avoid this issue and continue progressing along your fitness journey, it’s crucial that you change up your workouts every few weeks to target a different set of muscles and movements. Training different muscle groups every week can also avoid muscle fatigue, which can lead to unwanted injuries that can keep you out of the gym. Mixing up your workouts will also shift your routine, and overall, it’s a great way to stay invested, interested and motivated to hit your biggest fitness goals. The benefits and joys of a support system Having a workout buddy or finding a support system is one of the best ways to stay motivated, committed and consistent. Whether you join the gym with a friend or participate in group fitness classes, you’ll be able to: Keep track of each other’s progress Enjoy some healthy competition Keep each other accountable Celebrate your successes Have fun, making it easier to stay motivated and consistent Having a support system is a tactical way to deal with mental stresses that come with exercise, and it reinforces positive psychological practices, so you stay motivated and consistent for longer periods. Need help creating a well-rounded workout routine? A personal trainer can assist Every person’s body is different, so it’s best to consult a professional at some point in your fitness journey to make the most out of these tips and achieve your goals safely and sustainably. As you progress through your journey, you will need to keep making changes to your regimen and maintain a healthy lifestyle, along with keeping yourself motivated to continue improving. Working on your fitness is hard enough — add a 9 to 5 job, studying or children into the mix, and it’s even tougher. Instead of trying to perfect your form and motivate yourself to smash out that final rep on your own, let go of unnecessary stress and embark on your fitness journey with Livelong Performance’s one-on-one personal training in the CBD, Sydney. There is a science behind your fitness goals, and our experienced trainers are some of the best people to motivate you and explain the formula behind each movement, so you can slowly but surely start achieving your long and short-term goals. Find the best personal trainer in Sydney CBD Need help creating a well-rounded workout routine? At Livelong Performance, we work with all our clients to create personalised fitness programs tailored to help them meet and exceed their goals. We know our clients lead busy lives, so we work around their schedules to ensure they can find time to visit their trainer when it best suits them. For total convenience, our one-on-one personal training is also available through an online training program. Whether you need help perfecting each movement, would like tailored dietary guidance or are keen to work with a PT who can inspire you to push harder, our experts are here to help. Our one-on-one personal training in the CBD will help you: Reach your fitness goals more efficiently Devise a personalised workout regimen and nutritional diet Save you time and extra effort during your busy work week Prevent injuries and overexertion Find a support system that keeps you motivated, accountable and consistent Livelong Performance — offering the best personal training in Sydney CBD Take out the thinking from the equation, leave it to the experts and reach your fitness goals more efficiently with our one-on-one personal training in Sydney CBD. Our skilled and experienced personal trainers in Sydney’s CBD will work with you every step of the way to create a fitness program that incorporates nutritional advice, structural assessments and accountability — all of which are key in helping you become the best version of yourself. Ready to get started and transform your health and fitness? Call us today to begin your journey with Livelong Performance.

  • Maximising Your Fitness Goals With A Personal Trainer In Sydney CBD

    When it comes to achieving your fitness goals, working with a personal trainer can be one of the most effective ways to reach your full potential. A personal trainer can provide expert guidance on exercise and nutrition and offer personalised support to help you overcome challenges or obstacles you may face along the way. In this blog, we’ll explore the benefits of working with a personal trainer in Sydney’s CBD, how to find the right one for you and how to maximise your fitness goals with their help. The benefits of working with a personal trainer in Sydney’s CBD Between getting you to the finish line during a sweaty circuit to helping you perfect your deadlift, hiring a personal trainer in Sydney’s CBD can provide a wealth of benefits, such as: Accountability and motivation One big benefit of working with a personal trainer is the accountability and motivation they provide. A personal trainer will help keep you on track with your fitness goals by setting up a regular schedule of workouts and checking in to ensure you stay on track. They can also give you the encouragement and support you need to push through tough workouts. Customised workout plans A personal trainer will create a customised workout plan tailored to your needs and goals. They will consider factors such as your fitness level, any injuries or limitations and your personal preferences with how you like to move your body. Proper form and technique to prevent injury Proper form and technique are crucial to preventing injury and getting the most out of your workouts. A personal trainer will teach you the correct form and technique for each exercise, ensuring you perform them safely and effectively. Individualised nutrition plans In addition to workout plans, a personal trainer can also provide you with individual nutrition plans to align your eating habits to your new workout regime. They will consider your dietary preferences, goals and lifestyle when designing your plan, ensuring you eat the right foods to fuel your workouts and achieve your goals. How to find the best personal trainer in the Sydney CBD Finding the best Sydney CBD personal trainer will come down to your fitness needs and goals. However, here are three great ways to start your search: Research and compare different personal trainers The first step in finding the right personal trainer is to do your research. Look for personal trainers nearby and compare their experience, rates and availability. Check their website, social media or online reviews to see what previous clients say about them and their approach. Evaluating their credentials In an era where health and fitness have taken off online, evaluating a personal trainer's credentials and experience is important to ensure they are qualified to train you. Look for trainers certified by reputable organisations such as the Australian Institute of Fitness, Fitness Australia or the Australian Strength and Conditioning Association. Interviewing potential trainers Before committing to a personal trainer, meeting with them is important to see if they would be a good fit. Remember that you will be spending a great deal of time with your trainer, so having aligned mindsets is essential. During the interview, ask about their experience, training philosophy and approach to working with clients. How to get the most out of your personal trainer Once you’ve found the right personal trainer, it’s time to get to work! To ensure you get the most out of your personal training experience, we’ve outlined three ways to maximise your future sessions. Set specific and realistic fitness goals To maximise your time with your trainer, setting specific and realistic fitness goals is important. This helps you to stay focused on what you want to achieve and to track your progress along the way. Your personal trainer can work with you to create goals aligning with your fitness level and overall health and wellness goals. Develop and stick to your nutrition plan With your goals in mind, your personal trainer can develop a personalised nutrition plan that aligns with your goals and helps you achieve them. Your nutrition plan will guide you on what to eat to support your workouts and overall health and wellness. Work to stay consistent and dedicated To really maximise your sessions with your personal trainer, you must stay consistent and dedicated to your plan. This means showing up for your workouts, following your nutrition plan and making lifestyle choices that help you stay committed to your goals. Choose Livelong Performance for the best personal training in the Sydney CBD Whether you’re new to health and fitness or want to level up your training, a personal trainer can help you kickstart your new fitness journey. At Livelong Performance, we believe everyone deserves to reach their full potential through training. For just three hours a week, our personal training program covers all important aspects of health and well-being to help you transform into the best you can be. We understand not everyone has time to dedicate toward building a healthy lifestyle, so to ensure your success, our programs are tailored to suit your needs, goals and lifestyle. Learn more about our personal training program by booking a call with us today.

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