By our Gym+Fitness team
Whether you’re just starting your fitness journey or trying to stay on track, building a consistent training routine can be challenging. The key to success lies in creating habits that are sustainable, realistic, and enjoyable! It is very easy to fall into an all or nothing mindset, but consistency over time is king – think progress not perfection.
Here’s some quick tips to help you build workout habits that stick:
Start by setting yourself clear, achievable goals that are going to complement your current lifestyle without too much disruption. When goals are too ambitious, it’s easy to feel overwhelmed and discouraged, which can lead to burnout and procrastination. Realistic goals, on the other hand, provide a sense of accomplishment as you tick them off, which will fuel your motivation and keep you focused. When choosing a goal or goals, remember to be SMART: Specific, Measurable, Achievable, Relevant and have a Timeframe.
You’re more likely to stick with a workout if it’s something you enjoy. Experiment with different types of exercise— strength training, group training, cycling, yoga or swimming—until you find a routine that excites you. The more fun your workouts are, the less they’ll feel like work.
Once you have established your fitness goals and found an activity that you enjoy, build your routine by breaking down your goals into smaller daily habits. Consider these examples:
Failing to plan, is planning to fail. Establishing a routine reduces the mental effort of deciding when to exercise, and over time, it becomes part of your day-to-day life.
Keeping track of your workouts, whether through an app, journal, or fitness tracker, helps you stay motivated and visualize your progress. Celebrate small victories—like improving your endurance or hitting a personal best—and use them as fuel to keep going.
Whether it’s a friend, family member, trainer, or fitness group, having someone to share your journey with keeps you committed, and can help you push through days when you don’t feel like working out. They can also support you by celebrating your wins!
Remember, consistency is more important than perfection. Don’t get discouraged if you miss a workout or don’t see instant results. Be patient with yourself and celebrate every step forward. Creating new habits takes time, but with the right mindset and approach, you can create a lasting routine that will become a natural part of your lifestyle and see lasting improvements in your overall well-being.
By our Gym+Fitness team at PCYC Goondiwindi
Is sugar really bad for you? Is it addictive? How much is too much? Are there different types of sugar? In this article we aim to answer all your questions and bust all the myths surrounding the great sugar debate!
In a nutshell sugar is simple carbohydrate. Carbohydrates along with Protein and Fat are Macronutrients that provide your body with energy. Our bodies need varying amounts of each macronutrient to function. Sugar comes in many forms – fructose, glucose, sucrose, lactose, and they all have a different effect on the body and brain.
Sugar is sugar, no matter how processed, fancy or popular it is.
– Tara Leong, ‘The Nutrition Guru and the Chef’
Sugar can be found in many natural and processed foods. Dairy products, vegetables, soy products and of course natures natural lolly – fruit. Fruits and vegetables contain many more necessary micronutrients and should be included in a healthy well-balanced diet. Processed sugar is often used as a flavour enhancer and preservative in packaged foods. ie Lollies, soft drinks, cakes and pastries fruit juice and condiments … the list goes on!
Food Standards Australia recommends for an adult of a healthy body mass index to consume no more then 50g or 12 teaspoons of free sugar per day. Free sugar includes all sugars defined as added sugars and the sugar component of honey, fruit juice and fruit juice concentrates. You may find it interesting to track your sugar over the course of a week. Make note of the sugar content on all labels – cereals, pasta sauces, spreads as well as drinks and sugar added to teas and coffees. You might be surprised! A study from the Sugar Nutrition Resource Centre shows that in 2011-12, Australians consumed an average of 60 grams of free sugars per day (equivalent to 14 teaspoons of white sugar). The majority of free sugar intakes comes from added sugars with an average 52 grams (or 12 teaspoons), with 7 grams of free sugars coming from honey and fruit juice. One 375ml can of soft drink contains over 44grams of sugar!
Sugar addiction has been the subject of many books, diets, and studies over the last few years, but is it really addictive? One study done on animals showed similar effects of bingeing and withdrawal behaviour similar to drug abuse. (Colantuoni et al., 2001/2002) The reviewed evidence supports the theory that in certain people, often obese and/or bulimic, sugar can lead to behaviour and neurochemical changes that resemble the effects of a substance of abuse. In a well-balanced diet, there is no evidence of sugar dependence. (Neuroscience and biobehavioral reviews)
Does sugar cause disease? Well not directly…it’s the amount of sugar consumed that has an adverse effect on the body. Excess sugar can lead to several health complications – obesity, metabolic syndrome and inflammatory diseases just to name a few. Different types of sugars have different effects on the body and brain.
“The body does not respond the same way to fructose in fruit as to added fructose. As an added sugar, fructose is particularly implicated in metabolic syndrome, hypertension, insulin resistance, lipogenesis, diabetes and associated retinopathy, kidney disease and inflammation.” (Impact of sugar on the body, brain and behaviour. Frontiers in bioscience)
The answer to the BIG question is NO and YES.
NO – If we are consuming the right amount of sugar for our daily intake from natural sugars with the occasional treat, we can sustain a health body and mind.
YES – If consuming excessive amounts of sugars above the recommended daily intake from processed and added sugar foods and drinks, we can develop poor health and disease.
All in all, moderation is key when it comes to sugar.
– Tammy Bell, PCYC Goondiwindi
