• Pegasus Strength Team

Reach your fitness goals with these 5 simple steps

When you want change but you're not willing to make changes...


“The definition of insanity is doing the same thing

over and over and expecting a different result”


Probably one of the most frustrating things that people say to me is “oh thanks but I think I’ll just keep trying what I’ve been doing”


Firstly - that’s totally fine and I would never try to convince people to do something that they don’t want to do, but the reason it’s frustrating is because they usually come to me to ask for advice or how they can reach certain goals but when they’re faced with the reality of hard work or CHANGE, it’s often enough to turn them around and kid themselves that they’re magically going to get the results they seek (that they need help achieving) through no change and continuing to do the same things.


You see, we get what we earn from what we do consistently over time.


Strength training + high protein whole food diet = high protein body (muscle) and health


Sedentary lifestyle + crappy nutrition + excessive alcohol consumption (more than 3/week) = excess fat and leads to ill health ie diabetes, CVD, stubborn injuries


So if you’re getting sick often (it is NOT normal to catch the cold every year), you have niggling injuries, you’re low on energy and you can’t seem to reach your fitness goals, take a look at the rest of your life and the choices you make each day.



If you continue to make the same choices everyday (shitty food, bed late, no water, excess alcohol) then you will not reach your goals.


However if you implement small change so that it can be maintainable and sustainable you WILL see change and movement toward your goals.


Let’s start with diet cause it’s everyone’s favourite topic.

Number 1: Firstly just focus on eating whole foods and hitting protein targets (more on that here).

- Don’t restrict yourself from eating the things you love but focus on eating the things that are good for you FIRST.



Number 2: Once this is a habit, add in some exercise for stimulus to your muscles. Start with 2-3 days per week strength training - (muscles need a stimulus in order to grow stronger and bigger, and yes ladies we DO want bigger muscles, that is how you get TONED!).


Number 3: Now that good food and regular training is a habit, make sure you’re getting enough sleep (7-9 hrs per night). Start by going to bed 30 mins earlier for a while until it’s routine and you can achieve 8 hours.


Number 4: Now let’s look at your water - get yourself a nice big bottle (min. 1L) fill it up and drink 3L every day. You’ll have some slip ups but as soon as you are drinking 3L a day more often than you're not then let’s implement another small change....

Add in a day or two to your training regime as well as a 20/30 min brisk walk or two each week.


Ok - so now you are training 4/5 times a week, eating whole foods and hitting your protein, sleeping enough, drinking enough water and going for a short walk or two each week.


How do you feel?

Bloody amazing I’m sure!


Number 5: But there is one last thing to implement - manage your stress! Learn to meditate, belly breathe, something that eases your mind (probably by now exercise has had this effect on you anyway)



You see the key is not to look for the magic pill and an overnight miracle. But to implement small change until it becomes habit. Then implement another small change over time... The above might take months to achieve fully, but what else have you got to do?


These changes will move you TOWARD health and AWAY from disease.. Or you could keep doing what you're doing until something bad happens and then make a change? Why wait though?!


Don’t focus on what you shouldn’t be doing or eating but focus on the good things and just adding those into your life rather than restricting the “bad” things.


Be. Patient.


Nothing changes if nothing changes


And remember - If you always do what you've always done, you'll always get what you've always got.


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