Good morning!

It is another Monday morning and another weekly reminder to go smash the week ahead! Remember you are in control of your actions, and your success will always be the outcome of your efforts.

The number of women who still say ‘I am not seeing results’ is incredible; however, rather than complaining about not seeing results, this should be a wake-up call to realize that you are fundamentally doing something wrong. Reaching your goals is a mixture of the food/drink you eat, the activity you do, and most importantly your mindset. Unfortunately, sitting on your arse trawling through the internet trying to find a sh*tty quick fix is not going to help you, and it won’t help you realise that you need to build strength, determination, and willpower to get there.

In this email, I want to focus on your training efforts to help you. So how do you know if you are training hard enough?

Your heart rate stays in the calorie-burning zone
Obviously, this is difficult to track without a heart rate monitor, however, if you have a heart rate monitor then you should stay at least 70% of your maximum heart rate. To work out your rough maximum heart rate subtract your age from 220. To be in a fat-burning heart rate, you should aim for at least 70% of your maximum heart rate…you do the maths, work it out and smash each session.

You become breathless
Walking and low-intensity exercise is great for our health – if not just for our physical health but more so for our mental health, but walking a few times a week isn’t going to get you results. If you want to see results you need to push yourself to become breathless whilst exercising.

You are sore the next day
In the fitness industry we like to call this DOMS (Delayed Onset Muscle Soreness), Basically no pain, no gain. When you exercise, you cause microscopic damage to your muscles. The muscles then adapt, repair themselves, and grow stronger. Basically, you should feel moderate soreness after a workout (maybe the next day); if not, you probably didn’t stimulate your muscles enough to get results. If you don’t feel soreness, especially when lifting weights then that should be a sign to push yourself more or increase your weights.

You are increasing your intensity
So after a few weeks of training your body will get used to the intensity of your workouts, and the workouts will feel easier. If your training sessions start to feel easy, do not use that as a sign to just plod along, that should be a sign to push yourself even further as your body needs to go to the next level. To do this you either need to increase your weights, move faster, or just ensure to push yourself harder – no sloppy workouts please!

You are seeing results
If you are seeing results then amazing work, you are challenging yourself, pushing yourself and making the correct changes. If you are not seeing results; then you clearly need to reassess your efforts. Results take time but if it has been weeks or months and nothing has changed, then in your training sessions really focus on giving yourself the ultimate workout. Our bodies are incredible machines and we can push them further than we know…trust me the results will be worth it!

Remember, you are in control of your results. Make the little changes, push forward and never give up!

Clo xx