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How To Guide

4 U Body Fitness

2016 and beyond – Happy new year, happy new you!


Ye whom does not learn from history is destined to repeat it.




2015 is over. 2016 is upon us.


For many people, the turn of the new year is a fresh new start. We can right our wrongs, we can try to exorcise our demons and we can turn our back on the things that have held us back in the past. We can analyse our shortcomings in the previous year and we can learn from our mistakes from days gone by. Although some people including myself think that new years resolutions are a big steaming pile of monkey crap, the power of the new years resolution can be a powerful ally as we fight the battle of the bulge or the crippling self- doubt that can stop us from getting to where we want and need to be.


As a fitness professional and a veteran of not just the fitness industry but life in general, far too many times I see the wheels fall off the wagon before it even starts moving. A lot of people give up before they start to gather momentum. Resolutions such as no sugar, no alcohol, no smoking, exercising everyday, spending more time with the kids, being happy and positive etc all fail to get off the ground because of two reasons. Reason number one being that you weren’t entirely 100% serious or committed to achieving your goal and reason number two being that you weren’t entirely prepared or organized to put the plans into place to make your resolution a reality. In order for any new years resolution to take flight, these two things must be implemented.


Step one is deciding on what you want to change in your life. This could be losing a couple of sizes or exercising everyday. Before you start anything, visualize yourself being successful in what you want to achieve. When I did the 12 week challenge, my goal was to get less than 10% body fat. I would look at body structures similar to mine at 10% or less body fat, look at inspirational physiques (Massive Arnie fan right here!) and start believing that I can accomplish my goal. The mind leads the body and without yourself visualizing success, you will not know what it looks like when you have it in your grasp. When you have figured out on what you want to change, get your mind around what you need to change in your life. This leads you into the planning and organizing stage.


Step two is a little bit more tedious but it is the absolute essential for you to achieve your new resolution. This takes a simple idea, then breaking down that said idea into little achievable goals that will all add up to you conquering your old habits and make your new years resolution an astounding success.

When creating your plan, here are 10 key points for you to follow.


  1. Write down what you want to achieve (I will use losing 10kg as an example)
  2. From here, write down when you would like to achieve your goal (6 months)
  3. Then, write down what you have control over (Food, sugar consumption, exercise etc)
  4. Write down what is not in your control (Illnesses, injury to a certain extent, outside interference and influence)
  5. Write down 3 strengths of yours, 3 weaknesses, 3 opportunities that could present itself when you reach your goal and 3 threats that could possibly stop you from achieving your goal.
  6. Write where you want to be at 2 months, 4 months, 6 months etc. (3kgs lost every 2 months)
  7. Then start planning on what you can do on a daily basis (45 minutes of exercise, cut sugar out of my diet, get 8 hours of sleep)
  8. Record what you do every day, what you eat and drink everyday (4 U Body Fitness food diaries are PERFECT for this)
  9. Set daily goals and punishment if you fail to achieve your goals for the day (If I miss my 45 minute workout, I miss out on my cheat meal on the weekend)
  10. Print off your plan and keep it somewhere you can always see it (fridge, bathroom mirror, office desk)


With an action plan put into place, your goals are set in stone and there will be no grey areas with your new years resolution. When it comes to losing weight, preparation is definitely the key to success. If you are 100% committed to a new years resolution that involves a fitness goal or a weight loss goal, let your trainer help you every step of the way and in order to do that, a line of communication and honesty is paramount between trainer and client. If you want to lose a dress size or fit into the old budgie smugglers on the beach (No man alive should wear these regardless), let us trainers help you out. Fill in the food diaries and be prepared and organized.


You now have you dreams and goals written down for the world to see but more importantly, for YOU to see. There is only one more thing to do. Never stop until you get to where you want to be. Be a source of inspiration for somebody close to you and be a success story and not one of those posers with “What if” or “If only” stories.


Although no one can go back and make a brand new start, anyone can start from now and make a brand new beginning.


Brad Carroll

Mobile Personal Training Specialist

4 U Body Fitness



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