Let the sweat FALL,
in September

How to start a sustainable exercise routine this month? 
The challenge lies in enjoying it and making it a daily habit

"I would like to be in shape. I would. But every time I try to get into shape, something goes wrong and makes it impossible. Let me make this clear: Every time I get into shape, something breaks"!

Many people have a similar relationship with the gym: they only go in September.

The beginning of the school year brings a rush of motivation to begin new exercise routines. but most fail to maintain them through June. The best gym client is one who pays and never goes. But there are ways to avoid the seemingly inevitable end.

According to studies, spending four to six hours sitting or laying down is considered sedentary. If that is your case, the challenge involves learning to enjoy exercise and making it part of a daily routine. To do so, we can start by analyzing the primary reasons behind quitting.

Choosing activities that are inadequate for sedentary people

Someone who begins working out without sufficient planning is likely to end up injured or burnt out, without a desire to continue.

False expectations

But what many people imagine does not correspond to the results. Some people may believe that working out will get them into a certain physical shape. When they don't, they get frustrated and quit. Before and after photos do not tend to be a good reference, each body is different.

The search for shortcuts "Miracle" workouts, those that promise quick results with little effort, are everywhere. But getting in shape follows science. Results — like improving strength, resistance and body compositions — take time. 

For a beginner, starting an exercise routine can seem like entering a new universe. It is not easy, and each individual has different needs and preferences. Avoid comparing yourself to anyone. A sustainable exercise program should take into account your health, habits, preferences, context and needs.

Prioritize yourself and put order in your agenda. Find a space for self-care. If you don't find room for health, you will have room for illness.

Tips to Help You Stick with Exercise

1. Do it for yourself. Studies show that people who are "externally motivated" -- that is, they hit the gym just to look good at your class reunion -- don't stick with it. Those who are "internally motivated" -- meaning they exercise because they love it -- are the ones who stay in it for the long run.

2. Take baby steps. You would never try to run 10km on day one, right? When you do too much too soon, you'll end up sore, injured, and discouraged. Take it easy as you get started. 

3. Hang tough. No one has perfect form the first day of strength training. Every workout takes practice. You'll get the hang of it if you keep making an effort.

4. Mix it up. Do different types of workouts to keep things interesting and to exercise different muscle groups. 

5. Don't be your own drill sergeant. Half of all people who start a new exercise program ditch it within the first year. It often happens because they can't keep up the boot-camp pace they've forced on themselves. It's better to work within your limits and gradually get stronger.

6. Get used to it. Your workout should be just as much a habit as brushing your teeth or eating breakfast. When it's part of your routine, you won't even have to think about it. In a few months, fitness can be a regular feature in your day.

7. Keep it real. You're not going to skim off 5kgs in a week. Aim for something that's realistic as a first step. For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

2025 is your FIT year! 

Set Goals, Sweat Hard, Succeed in 2025

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Stay Motivated with the VIC WOC Training Programmes

In autumn, when the weather gets colder, indoor workouts offer a great way to stay active and fit. You can choose from a variety of options, including bodyweight exercises like squats and push-ups, strength training with dumbbells or resistance bands, and cardio workouts using equipment like stationary bikes or rowing machine.

Consider incorporating yoga, Pilates, or dance fitness for a full-body workout that also enhances flexibility and mindfulness.

Indoor Workout Options:

Bodyweight Exercises: Squats, lunges, push-ups, planks, and burpees can be done anywhere, anytime without equipment.

Strength Training: Dumbbells, resistance bands, or even household items like filled water bottles can be used for strength training exercises like bicep curls, squats, and lunges.

Sign up for Body Shaping class on Thursday (12pm with Michael).

Cardio: Treadmills, stationary bikes, ellipticals, and rowing machines provide effective cardio workouts. Consider interval training for a challenging and time-efficient session.

Circuit Training: Combine strength and cardio exercises for a full-body workout.

Join our cardio classes on Tuesday (1pm HIIT with Eva), Wednesday (12pm BBP with Wills) and Thursday (1pm Strong Nation with Rob). 

Yoga and Pilates: These practices improve flexibility, strength, balance, and body awareness.

We offer Pilates class on Tuesday (12pm with Connie) and Friday (1pm Body Balance with Wills).

Dance Fitness: Zumba or aerobic dance routines are fun and energetic ways to get your heart rate up.

Zumba your heart out with Felipe/Elif (Wednesday 5pm) and Friday (12pm with Zumba Jammer Rob).  

Tips for Indoor Workouts

Stay Hydrated: Drink plenty of water before, during, and after your workout.

Listen to Your Body: Pay attention to your body's signals and adjust the intensity or duration of your workout as needed.

Make it Fun: Choose activities you enjoy to stay motivated!

May Fitness be with you – in F09 – Not So Far Away!

It's an opportunity to take back some control in areas where we have all felt a bit powerless, set goals and create healthy routines that are focused on ourselves. 

Cleaneating and Cookworkshop with our very own Eva Nevinova 

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