30 Aug 2016Last updated

Health & Fitness

Fight fade-away February

It’s February, that time of year when those solemn vows to get fit are really put to the test. We asked four trainers how to stay focused and motivated throughout the year

Craig Hawes
Added 00:00 | 17 February 2016
  • Source:Supplied

Bo Babenko

Crossfit GoldBox (

Use social media or a group of friends/family to step up the stakes. Change psychology shows us that those who make a public declaration with a set date and specific goal are much more likely to succeed. The chances of achieving your goal also improve when you put a penalty to failing at that goal – some put donating money to a group that they are radically opposed to, others include a physical penalty like 1,000 burpees. Pick your goal and punishment very carefully. Set a plan of action to achieve your goal – what habits and steps will you actually take to make it happen. Breaking a goal down into manageable pieces will facilitate an optimal outcome.

At CFGB we have a goals board in the warm-up area where everyone can see and be held accountable. One other major takeaway from the post New Year’s goal setting, is that every day is a new chance to set a goal. Each week and month are opportunities to start anew. More so, there are constant programmes starting like Whole 30 Nutrition Challenge at Gold Box throughout the year. Thanksgiving isn’t the only day of the year to be grateful and give thanks, and the new year isn’t the only time to set a resolution.


Omar Al Duri

Platform 3 (

To make good on your New Year’s resolution, set yourself targets past March and April. Try to resist indulging in the DSF gluttony, or buy yourself something to wear that’s a size smaller (if you’re looking to lose weight) or a size bigger (if your looking to gain muscle). Nutrition clearly plays an integral part to achieving these goals and whilst most goals will be pursued in the gym burning calories, it’s also worth focusing on what kind of calories are going in the body. You can consume 10,000 calories and still starve the body of proper nutrition. There’s nothing wrong with treating yourself once in a while so incentivise yourself to maintain your goals and keep refreshing them. Whether it’s an event, wedding or personal occasion, use that to help stay focused.


Marcus Smith

Inner Fight (

So you are here, you’ve survived the first month and are somehow, kind of, maybe, still on track with your New Year’s goals to get “fitter” and all that kind of stuff. But of course, the distractions are creeping in and the demons are waking up. Well, why not be a bit different from the norm? Why not make those pledges you made last the duration. Here are three super-simple pieces of advice to make sure you stay on track to total domination. Firstly, what was the goal? This should be simple but how often do you think about it? It should really be all you think about. If you are not revisiting it often, then you must. Secondly, how far have we come? Do a quick analysis. I know it has only been a few weeks but progress is progress and all types of progress should be acknowledged. Lastly, never stop. Things take time, the human body is amazing but it also needs time, the moment you stop you go right back to where you came from so even if progress is slow and the goal seems far just keep going. Remember at the start of the year when you had all those plans for 2016 to be the best year yet? Well let’s continue to ensure that happens and that you become the very best version of you. Have an awesome year and smash your goals.


Simon Brown

Fitness HQ (

There’s a reason most health and fitness clubs call you 20 times in January to sell you a membership. They know that 50 per cent of you will drop off by the end of the month and by the end of September nearly 80 per cent of you will have completely given up. My advice to avoid being one of these people is to keep it simple. Limit your investment by looking out for clubs that offer flexible payment options, which make it easy for you to join in the first place. Record everything you do to seek areas of improvement. They are called Smart goals for a reason.

Make sure you have a baseline to measure off. Weight, height, body fat, body dimensions, beep test… basically anything you can measure every four weeks. It also helps to train in a group. Why has Crossfit been so successful? Simple, it has created a community of people who love to train together, and become obsessive at tracking their own performance and results, then seeing themselves improve. Look out for weight loss/fat loss/transformation programmes that provide this kind of environment where you can share your experience with other people. Signing up for a competitive event is a good idea. It doesn’t matter if it’s a run, bike ride, swim or a Spartan challenge. Make a commitment to something realistic and you might just surprise yourself. By registering you make it real. But don’t beat yourself up. The biggest challenge anyone has is to make exercise a habit. So what happens is they try to stop smoking, drinking, eating – all the things they love – everything at the same time. All the other things will start to fall in line once you are training regularly so relax. Even if you’re training three times a week that’s 300 per cent more than before.

Craig Hawes

By Craig Hawes

Deputy Editor