FitFokes

Stop trying to find the magic formula for health, fitness, weight loss, muscle gain.

For most of us, a pretty basic formula will work.

- Eat a variety of foods with good nutritional value
- Incorporate movement in different aspects of the body
- Get your heart rate up to a reasonable level a couple of times a week

The goal setting process is underdone in alot of cases. It is more than just wanting something and writing it down.

Step 1: Goal setting. This is the What, When & Why of your goal. Be real with yourself about what you want to achieve. Is it reasonable that you can do this? Set the timeframe and the parameters

Step 2: Ex*****on. This is the How, How Much, What & Why of what you want to achieve. This is your attack plan. Rigidity here is great but be real. If you start a plan and something doesn't feel right, seek feedback. Talk to your coach (if you have one) and assess the ex*****on. Talk through the what and why of your exercises.

Step 3: Reflection. Time to be real again. Did you get to where you wanted? Did you stick to your plan? Were you honest? We're your goals fair dinkum? What do you need to change for next time?

This is a cyclical process and can be repeated as often as needed. If your week of training felt off, reflect. Did I hold up my end of the bargain. If you didn't lose weight in a month, reflect? Did I stick to the diet plan? If you wanted to rack up 100km running in the month, did you have enough time set aside.for this training goal?

@ Adelaide, South Australia

Morning routine for the last 2 weeks has been breath holds, reading a passage out of Marcus Aurelius and some .

Follow this up with a 10 minute walk around the block.

In a world where we are constantly under pressure to move quickly, taking half an hour in the morning for myself is bliss.