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titleSecrets of the superfit

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caption@P@ 1 116 goodfitness Secrets Motivating yourself to exercise is all about fi nding a regimen that works for you. Here, Charmaine Yabsley looks at the latest research and asks fi ve superfi t women how they stay focused on their goals I exercise fi rst thing in the morning those who exercise regularly are 90 per cent more likely to schedule their workout for the morning. So all you need to do is set that alarm 20 minutes or so earlier in order to start your day with renewed energy. Motivational fact: A study published in The Journal of Physiology found that those who exercised before breakfast didn’t gain weight, despite overeating during the rest of the day. “When you exercise fi rst thing your metabolic rate stays high for the rest of the day,” says exercise physiologist Dr Jarrod Meerkin. “You’re also more likely to stick to a morning routine before the day begins and interferes with your well-laid plans.” Real-life Motivation: “I used to be a midday exerciser,” says Catherine Gerhardt, 42, a child and family safety educator. “But, after starting my own business I realised I could not be in the gym between nine and fi ve. I decided the only way I could keep my fi tness up was by taking 6am classes. I rise at 5.35am each weekday to hit the gym. I might be running on the treadmill, doing a boxing circuit, cycle class or a weights workout. I’m home by 7.15am. I eased my way into the workouts by joining a six-week boot camp. Then, I maintained the routine. I love getting up when it is quiet and dark. It feels like you are onto something no-one else knows about.” SUPERFIT O F T H E gm0214motp116 - 116 2013-12-10T10:29:30+11:00

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caption@P@ 1 117 gm0214motp117 - 117 2013-12-10T10:41:19+11:00

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caption@P@ 1 118 Photography Yasu & Junko/trunkarchive. com/Snapper Media / Laurent Darmon/trunkarchive. com/Snapper Media / Getty images I work out with a personal trainer Exercising with a trainer means you’ll work harder, and you’ll be encouraged to work out for longer, vary your exercise routine and won’t be allowed to give up at the first hint of pain. Motivational fact: Chris Van Hoof, director of Queensland-based Chisel Fitness, agrees that a personal trainer not only makes you accountable for fitness, but you’ll put in more of an effort, and do it right. “Just because you’re exercising, you may not be doing it correctly, or getting the most out of it,” he says. “A trainer will show you the best technique to ensure that you’re safe and the exercise is suited to your level of ability, and that it’s specific to your needs. For instance, if you want to lose weight your trainer will vary the type of exercises best for weight loss, as well as give you nutritional advice to help you achieve your goal,” says Van Hoof. Real-life motivation: Patrea O’Donoghue, 47, a psychologist, sought the advice of a personal trainer to help her achieve her fitness goals. “Although I regularly exercise, I wanted to increase my upper-body I have an exercise buddy Having a workout buddy means you’ll turn up for your training session – whether it’s at the gym or outside. And, research has found, you’ll secretly try to lose more weight than your friend. Motivational fact: A study carried out at the University of Pennsylvania School of Medicine found that those who exercised with friends were more likely to attend fitness sessions regularly, but also lost weight if their exercise partner lost more than five per cent of their body weight. Professor Steve Selig, director of curriculum at Exercise and Sports Science Australia says, “As long as your fitness partne

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caption@P@ 1 119119 Photography Yasu & Junko/trunkarchive. com/Snapper Media / Laurent Darmon/trunkarchive. com/Snapper Media / Getty images I love to set myself goals Setting yourself a goal can be a good way to ensure you stick to your exercise regimen. Whether it’s a mini-marathon, a set number of crunches or a walk for charity, set your goal and keep on track to achieving it. Motivational fact: “A goal acts to motivate in two important ways,” says Dr Clare Minahan, senior lecturer in sports science at Griffith University. “They induce effort and provide feedback to a person, especially in regards to their personal status. For instance, achieving your goal can be a big motivator in continuing to set further ones.” Research published in the Journal of Personality and Social Psychology found that goal setting has the potential to be an important facilitator of behaviour change. Real-life motivation: “I’ve completed a few adventure races, an obstacle race, an off-road duathlon, and two half marathons,” says Jodie Arnot, 40, director of Healthy Balance Fitness. “I love to set myself goals that are a little scary to test myself, to keep improving my fitness, and because I love the feeling of elation when I complete something that I see as challenging. “A looming event that’s a little scary is the best way to stay committed to your training. Working hard on my training sessions makes me feel less nervous about the event and more capable and prepared. I set mini goals along the way to the big event and ticking these off is inspiring. Enlisting a training buddy can be helpful too. My dad and my partner are both fit and love to tackle events with me. When I set an event goal it’s not health that’s at the forefront of my mind, I’m thinking about personal achievement, challenge and improving my fitness. I know that I can work hard towards anything. I may no