Our recent BBR Event in Melbourne got us thinking about what makes this community so incredibly special, and the answer is YOU! We love being able to connect with so many amazing ladies worldwide and share our journey's in such a supportive environment. We've been able to achieve this by helping our clients build sustainable lifestyles which they are able to adhere to long-term. In fact, most of our BBR girls have been with us anywhere from 4 months to 4 years, achieving and maintaining incredible progress through their journeys.
This is not to say, however, that incorporating working out and eating healthfully into your lifestyle is easy! It sure doesn’t happen overnight and requires lots of hard work, especially initially. However, with so many benefits exercise and properly managed nutrition have to offer for both body and mind, it only makes sense to make positive lifestyle changes!
We have put together some tips to help you create your own sustainable, healthy routine. These tips have worked for thousands of women worldwide - and they can help you, too!
Tip #1: Make it a priority
There are many important things we need to get done each day - and you need to start making your health and fitness a priority by making dedicated space for it among those pressing tasks.
You probably wouldn’t cancel an important meeting at work just because your schedule is busy, or postpone brushing your teeth until next Monday to “start fresh”! Likewise, don’t treat your workouts and grocery shopping as something optional - and in most cases it will get done.
Tip #2 - Incorporate things you enjoy
There is no point trying to build a routine which predominantly contains types of exercise you absolutely hate. Likewise, changing your nutrition dramatically and including foods that make your stomach turn and shrink in disgust doesn’t make any sense either.
Of course, this doesn’t mean you have to love every second of every aspect - there will be challenges, obstacles to overcome, and of course the queen of all, self-discipline.
For instance, even if your primary goal is growing your glutes and you really enjoy your lower body training days, you’re unlikely to build a balanced physique without incorporating some form of upper body exercises - even if you don’t enjoy them as much! However, if you enjoy MOST of your plan, it’s much easier to stick to the parts that you’d rather skip.
Remember - it will be a challenge at times, but shouldn’t be a torture!
Tip #3 - Work on you, for you
No matter what your reasons are for committing to your health and fitness, always remember what they are!
Don’t compare yourself to others or impose someone else’s goals and priorities upon yourself. Instead, take the time to really understand WHAT you want and WHY you want it, and commit to your priorities and goals. It’s about creating the healthiest, happiest version of yourself by working on you, for you!
Here’s what our beautiful ambassador Melissa has to say about her BBR Journey: “In my 2+ years with BBR I've continued to learn about myself - how nutrition affects my body, what style of training I respond well to etc. Each week I set little goals for myself; eating 80/20, drinking enough water, being kind to myself! The little goals are just as important as your big goals, they are your stepping stones that keep you committed and focused!”
Tip #4 - Fit it into your lifestyle
...and not the other way around!
There is honestly no uniformly correct cookie-cutter approach to working out and choosing the right foods to support your goals. Instead, there are numerous ways to succeed - and picking an approach that fits your lifestyle is extremely important to ensure you stick to it.
For instance, although many people love intermittent fasting, others may find it near impossible to adhere to - and it’s ok! Likewise, some prefer circuit-style training while others feel much more motivated when adhering to a specified number of reps in each round - nothing wrong with that either! There are so many examples of how any routine can be tweaked to fit one’s lifestyle and preferences, and it’s worth working out what’s best for you. So long as you’re consistent, dedicated and purposeful, you’ll succeed, period.
You don’t have to be overly restrictive to achieve your goals, either. 80/20 approach is something we really stand by - and if anyone tells you 100% adherence to every single health and fitness “rule” is necessary, trust us, it’s really not.
Bottom line: your routine doesn’t need to copy someone else’s to be effective. Don’t be afraid to experiment and you will find your sweet spot!
Tip #5 - Small changes add up
“Can’t do it perfectly, so might as well just quit…” - said no successful person ever!
Perfectionist mindset and constantly trying to “go big or go home” may very well be the most notorious progress killers in the universe.
Whether you’re a complete beginner or a seasoned athlete, it’s always best to move forward in small increments rather than trying to completely revamp your lifestyle overnight. It’s kind of like trying to squat 200kg when you’re only just getting confident with body weight squats - unlikely to happen and can cause a lot of physical and mental damage in the process!
Building habits takes time, and it’s fine by us. Small changes are much more likely to blend seamlessly into your lifestyle and really do add up - go one step at a time!
Tip #6 - Stay accountable
Tracking your performance and staying accountable is extremely important to remain focused and keep challenging yourself!
As mentioned above, your approach to goal setting and accountability doesn’t have to match someone else’s. For instance, some do better with workout and accountability buddies, while others prefer walking the road alone and competing with themselves. Either approach is completely fine - so long as you have measurable ways to stay accountable!
At BBR, we believe that tracking your performance can make all the difference, so we have incorporated several accountability features into the BBR App, such as:
- A goal tracker to rate your performance in a variety of areas
- Workout Notes where you can record your weights, reps and sets for every workout
- A Food Journal to keep track of your meals
- And much more! And if you’re more of a paper-based gal, we’ve got you covered with our new BBR Daily Diary!
Whatever approach to accountability you choose, adhering to goal and performance tracking can really change your life!
Tip #7 - Note how it makes you feel
After a workout or a satisfying, nutritious meal, make a note of how you feel - and remember that feeling! Are you more energetic? More focused? Perhaps, your sleep patterns have improved, or your food cravings are disappearing?
The way a healthy lifestyle can make you feel is a powerful driving force - harness it to stay motivated and inspired!
Tip #8 - Don’t quit
Life happens, and you may find yourself falling off the wagon at certain times - but it’s ok! Don’t put too much emphasis on how long it’s been since you’ve last exercised or had a nutritious meal. Instead, stop beating yourself up and get right back into it. Being kind to yourself is so important - and being appreciative of your achievements and capabilities will help you keep pushing, no matter what. You’ve got this!
We really hope these tips and tricks will help you on your journey to the best version of you! Believe in yourself, dedicate time to your goals and dreams, and work hard - and what seemed overwhelming initially will become your second nature. There is simply no other way!
Go get it, beautiful lady!