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How To Create Daily Habits (A Sneak-Peek Into An RFT Coach’s Daily Habits)

June 28, 2018realadmin_adminEducation, Mindset

The human body thrives on regularity and routine. Whether consciously or subconsciously, our brain creates pathways by going through the repeated process of recognising a trigger resulting in a behaviour in order to gain a reward for this behaviour. These are what we call habits.

An understanding of this cycle is powerful, as we can use it to strategically create healthy habits and reprogram bad habits.

For example: wake up (reminder), brush teeth (routine), clean teeth & fresh breath (reward).

 

 

 

 

 

 

 

 

Here are my 5 daily non-negotiable habits and the methods I use to ensure that they don’t get left out of my day.

1. Move. Daily.

I believe deeply in getting some form of daily intentional movement each and every day. Whether it’s lifting weights, yoga or a quick walk around the block; the “what” isn’t nearly as important to me as the actual habit of getting up and moving. I also find it simplifies my approach to exercise by reducing the decisions I have to make, as I’m not planning which days to train and which days to rest.

For this to be effective, I’ve created three simple guidelines for myself:

  1. Train during the first 45-minute block of free time I have. This is crucial, as the later I leave it, the more likely it is that unexpected events will take its place.
  2. The movement must be intentional, not incidental. While walking to the bus stop technically counts as movement, the point here is to program myself to go out of my way each day to sweat and elevate my heart rate.
  3. Do light exercise (walking, yoga, etc.) when my body needs rest.

Reminder: The first block of free time for the day
Routine: Work out
Reward: Physical and mental health

2. Prepare meals for the next day

This is key – when I prepare my meals for the next day, I have consistent energy levels, reduced stress and save valuable time that would be otherwise spent deciding and buying food. To make this process as efficient as possible, I’ll prepare my proteins (salmon, turkey, chicken, etc.) and veggies (wash salads, cook vegetables) on weekends so that all I need to do each night is portion out my meals into containers.

The most important part of this process is my trigger; as soon as I get home after work and put down my bag each day and before I even think about taking a rest on the sofa or taking a warm shower, I head to the kitchen and prepare my meals for the next day. Call this the “Bag Down Method”, and you too can use it for your highest priority habit after you get home from work.

Reminder: Put bag down
Routine: Portion out food into containers
Reward: Nutrition on point

3. Soak in the sun

Sunlight is crucial in regulating your circadian rhythm and sleep quality, increases the production of serotonin and gives you much needed vitamin D. This means you’ll be healthier, happier and better rested with some sun exposure. Studies show that non-burning sun exposure will decrease the risk of melanoma, as the cholesterol in the skin gets converted into Vitamin D which has a localised anti-cancerous impact. While Vitamin D supplementation can be beneficial, it is not a complete substitute for sun exposure. Research shows that at least 15-30 minutes (depending on your skin sensitivity) of non-burning sun exposure 2-3 times a week can benefit you greatly.

Reminder: See sunlight
Routine: Soak it in
Reward: Feel happier, healthier and improve body clock

4. Hydrate!

We all know why water is important, so I won’t bombard you with facts about it. I recommend at least 1000ml of water per 30kg of body weight, and another 500ml during your training to feel your best. The two practices I have in place to hit these goals are to have a water bottle with me at all times and sip on it throughout the day and to start the day with 1/6 of my daily water goal. Upon waking, I grab the water bottle that I filled up and placed next to my alarm the night before and put down half a litre straight off the bat. Try this method; starting the day on the front foot with hydration will help boost your fat burning mechanism, improve mental clarity and help to regulate appetite.

Reminder: Turn off alarm
Routine: Drink water
Reward: Feel clearer and detoxify the body

5. Cold shower

Cold exposure has a whole host of physiological benefits including hormone balancing, boosting neurotransmitter production, reducing inflammation, improving mental alertness, vagus nerve stimulation and many others. While these are all phenomenal benefits, the biggest reason I use cold showers as a daily practice is to build mental fortitude. Most good things in life require sacrifice, and this ritual primes my mind to attack challenges head-on and to willingly reject comfort. You can start out by finishing your warm shower with 30-45 seconds of icy cold water – the key is to stay dead still, slow down your breathing and ‘embrace the suck’. A certain mental toughness is cultivated when you acknowledge the ‘suckiness’ of an activity and willingly put yourself through it. I link this habit to my morning water routine, through the use of a technique called “chaining”, which simply means to use one habit as the trigger for a subsequent habit.

Reminder: Drink 500ml water
Routine: Cold shower
Reward: Mental alertness, mental fortitude and improved physiological state

These are what work for me, however, it’s important to pick habits that are meaningful and achievable for you. If you skip a day, get back on the horse the next day and keep going.

If you are in the Hills District including Castle Hill, Kellyville, Bella Vista, Baulkham Hills, Glenhaven, West Pennant Hills, Dural, Rouse Hill and surrounding areas contact us to help you get started on your health and wellness journey. One of our expert coaches will guide you through the process of designing a lifestyle that works for you and moves you daily towards your goals.

We look forward to hearing from you!

Coach Chris

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Instagram post 2197899506794829649_689560929 || CLIENT SPOTLIGHT || 🔦 🔦 
Jen and Kate Woodward!

We just had to give this strong mother and daughter duo a shoutout this week!

Both these awesome women have been extremely consistent with both their SPT sessions and their two HIIT classes per week. Both have seen amazing improvements in strength and technique as well as gaining some quality lean muscle mass along the way! And the best part... they LOVE training together! How cool is that?! Well done ladies! It’s great to see you pushing each other to new levels of health and fitness! 💪🏼💪🏼 Keep up the outstanding effort! 
Coach Wes
Instagram post 2197523394117813935_689560929 How Fruit and Veg can help with your digestion! 🍎🍌🍇🍋🥦🌶🍅🥬
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What secret ingredient do Fruit and Veg contain that helps with digestion? Fibre!
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Fibre is an indigestible form of carbohydrate, which comes from plant foods. There is soluble fibre, which helps to make you feel fuller for longer. And there is insoluble fibre, which absorbs water and helps us have regular bowel movements. Insoluble fibre also contains resistant starch, which is not digested in the small intestine but instead goes to the large intestine, where it helps produce good bacteria and improve your gut health. Gut health is the key to so many other benefits in the body and many holistic practitioners believe that good health starts in the gut. And good gut health = lots of fibre!
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So how much fibre should we eat? Males should eat a minimum of 30g and females a minimum of 25g a day. If you can eat more, awesome! Previously in our hunter-gatherer days it’s been said that we consumed up to 100g of fibre each day. But, its important to build your fibre intake up slowly over time, as over consumption (when you aren’t accustomed to eating over 30g fibre a day) can cause distress in the gut and give you bloating or gas.
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How can you eat more fibre? Pick your favourite fruits and veg and eat LOTS of them! My favourite fibre rich foods are avocado, peas and raspberries. But you should always aim for a variety of plant foods in your day. The more variety you have in your diet, the healthier your gut and the larger the range of nutrients you will consume!
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In the photos above you’ll see a few meals with over 15g fibre in each of them! Here’s what they each contain: .
1️⃣ Burrito bowl with chipotle black beans, refried beans, chargrilled capsicums, guacamole, salsa and brown rice
2️⃣ Mmiso eggplant with satay tofu, spinach, edamame, avocado, kim chi, and brown rice
3️⃣ Italian butter beans with roasted onion, zucchini, eggplant, tomato and garlic
4️⃣ Chipotle black beans with cauliflower ceviche, guacamole, basmati rice and tomato salsa
5️⃣ Mediterranean roast veg with lentils, onion, zucchini, potato, olives, capsicum, pumpkin, sweet potato and broccolini
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Coach 🐢
Instagram post 2197144637301352722_689560929 💥Coaches Of Coaches For 2019💥

Voted by their peers we had a tie for the RFT coaches of coaches for 2019. Well done to @coach.turtle and @damonjsmith_ for their incredible growth over 2019.

It’s hard when you are playing with the A-team because every single coach brings their own special quality to RFT but yet all working towards one mission, genuinely caring and making our clients number 1 and for that we are super grateful !

Both these guys have seperate qualities but both have a genienue passion to learn and grow themselves to be the best possible coach at RFT.

Brandon has invested in his own coach this year, delving deep into his own learnings and even completed several books to grow himself that has taken Brandon from strength to strength both professionally and personally. Brandon has a huge thirst to learn, grow and apply and it has been incredible to see the achievements he has made in 2019 with his own health and fitness but also his clients results! Another team value at RFT is to go above and beyond for our clients in which we have seen Brandon do in bucket loads.

Coach @damonjsmith_ is literally the legend of applying himself. Constantly wanting to grow himself, learn from Mitch and I and truly apply every single feedback we give him. His never afraid of feedback! Damon has a strong work ethic and will always put his team members and clients first. He has a genuine care and love for what he does and it shows in how happy his clients are. We have loved seeing our clients amazing results with Coach Damon. If you ever need anything Damon will always be the first guy that will put his hand up. A team player through and through, a never give up attitude with a true thirst to be best human he possibly can be!

Well done RFT Coaches of Coaches! Both of these guys will receive $300 each from us toward their next educational course or coaching of their choosing. 🔥 Bring on 2020 with the A-Team. ~Proud Leaders of the A-Team; @coachmitch_rft @organically_you
Instagram post 2196243296706136196_689560929 How to re-energise your morning 🤩

Do you find you are hitting the snooze button on your alarm more often than not? Struggling to get out of bed in the morning and all you can bare the thought of is clutching onto a hot cup of coffee? 
It doesn’t have to be this way! Bring back some zest into your morning routine. Recently I have started a solid morning ritual that I will do not matter the situation. And I can promise you I feel a million bucks for it as well.

1. Setting the alarm a mere 5mins earlier to get up and either meditate or do some form of movement. Squats, push ups or even foam rolling to gently wake up the body. Choose whatever rep range suits you, remember there is no right or wrong here.
2. Write down three gratefuls. They can be three small things that make you grateful to be alive and on this earth. 
3. Rehydrate. A glass of water in the morning to rehydrate the body and waken it up! Adding some Himalayan pink salt to your water to boost the minerals in your body after a nights sleep. 
4. Shower! Have your usual show however in the last 60-90 secs try a cold shower to finish with. Get your body out of routine and change it up a little! It will boost your senses, immune system and bloody flow! Try it tomorrow morning...I dare you. 
These are some great tips to re-energise and put a hop in your step! Change it up a little and try something new. Your morning will Thankyou for it 🙏🏽 Coach B x
Instagram post 2196188858205457575_689560929 🌱Plant vs Whey Protein Powder🐄 
You may be wondering or have seen in the gym or health stores both plant and ‘vegan’ protein powder or wpi or whey protein powder. Fortunately enough both have their benefits but are different in nature.
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Firstly with plant based protein, Plant based or Vegan protein powder is derived mainly from grains, legumes and seeds, majority of the time rice and pea are the main sources where by the carbohydrates and fats are drained by processors to make protein rich powders.

BENEFITS;
🌱 Plant based proteins carry vitamins and minerals as part of nutritional uptake
✅ Carry digestive enzymes and fibre making digestion and absorption easier
✅ Most plant based proteins are filled with 12-25g of protein per serve
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Whilst on the other hand whey protein or WPI is derived from cows which is separated from the casein in the manufacturing process and is a complete protein that comes in two form isolate and concentrate with isolate being the more pure form.

BENEFITS;
🐮 Whey protein contains all 9 essential amino acids that the body cannot produce on its own.
✅ Digests quickly this increasing muscle protein synthesis resulting in the amino acids being metabolised at a rapid rate.
✅ Strengthens the body’s antioxidant defences by promoting the formation of glutathione.
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Both proteins have there benefits and serve a place in your nutrition strategy to achieve your results as they are essential for muscle growth and will assist in maintaining a balanced diet.

COACH DAMON ✊🏻
Instagram post 2196097928177826496_689560929 Fighting Fit classes @realfitnesspt 🥊🥊 Why do we run them?

For overall fitness, variety and community!

A great sweaty way to get the heart rate pumping, blood flowing and some extra calories burning!

Fitness can be fun @realfitnesspt 🤩🥳🎊

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Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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