New Year…New Challenge…Wk 5


WOW, I can’t believe that it will be Feb on Wednesday.  Where on earth did January go?

Anyway, as the year continues so does the journey of your life.  Within this Challenge, I aim to set out new targets each week.  By the end of the year that will be 52 different things to work with/on.  So how did you get on last week?  Did you have a check of your goals?  I hope so.  If anything, it’s good to give ourselves a reminder of what we want to achieve.

This week I want you to look at your exercise.  From day one week one I asked that you give yourself 30 min of exercise each day.  Well, this week is no exception.  I still want you to have 30 min of exercise each day, but on one of those days try something different.  I will leave the choice up to you, but make sure that it is something different to your normal 30 min of exercise.  Why?  Because we need to challenge the body to do something new.  Confuse your body.  It will undoubtedly be getting used to your training, especially after 4 weeks.  So, mix it up, challenge your body and shock your muscles; they’ll love you for it.  Let me know if you have changed your workout and what you did.


So, this week:

  • Keep up with the 30 min of exercise.
  • Write down what you have been grateful for this week and put it into your gratitude jar
  • Practise being mindful
  • Check on your 2017 goals
  • NEW – Change one of your workouts to something new.

Have a fit and healthy week.

Rob 🙂

New Year…..New Challenge…Wk 4


By the end of this week we will have already spent 40320 min in 2017.  If you look at the first challenge for 2017 – spend 30 min each day exercising that will leave you with 39480 min to do everything else.

So this week I want you to use some of this other time to look at your goals for 2017 and see how you are getting on.  When you set a goal it’s not a case of set and forget.  There are times when you need to check in order to ensure you are progressing.  If you don’t remind yourself of your goals and more importantly why you have set them you can easily lose sight and lose momentum of what you want to achieve.  But, don’t just look at your goals and be happy with that.  Look at why you chose them.  Realise the importance of these goals and make sure you are connected with them.  If you have struggled, don’t worry.  Take the time to reassess what you have challenged yourself to complete this year and make sure that you are happy with how you are going to achieve them in 2017.


So, this week:

  • Keep up with the 30 min of exercise.
  • Write down what you have been grateful for this week and put it into your gratitude jar
  • Practise being mindful
  • NEW – Check on your 2017 goals.

Have a fit and heathy week.

Rob 🙂


New Year…New Challenge…Wk 3


As we start on the third week of 2017 I would like to pass on a few statistics

  • Only 18% of those people who have signed up to use a gym in January are still using the gym that they are now paying to use.
  • Nearly 30% of people will have already abandoned their New Year Resolutions.
  • 66% of people will have abandoned their New Year Resolution by the end of this week

At the beginning of this challenge, I asked you to find 30 min each day to go out and exercise.  I hope that you have been able to find this time and continue to do so.  I asked you last week to start a gratitude jar.  Each week you need to write down what you have been grateful for during the week and put the paper in a jar.  At the end of the year, you can open the jar up and read what you have been grateful for within the year.  So what are we going to be doing this week?

  1. Keep up with the 30 min of exercise.
  2. Write down what you have been grateful for this week and put it into your gratitude jar
  3. NEW – Practise being mindful.

When it comes to being mindful it can be as simple or as difficult as you want to make it, so lets make it simple.  All I want you to do is practise the following:

When you are ready for bed, spend 5 min relaxing and concentrating on your breathing.  Try and remove all thoughts and just concetrate on your breathing.  Concentrate on how your body feels as you breath in and out.  Try and concentrate on nothing else.  If you need to, take yourself to part of your house where you are alone – even if its on the toilet!  Take this time to just relax and concentrate on one thing – your breathing.  When you have done this you will hopefully be more relaxed and ready for a good nights sleep.


Have a fit and healthy week

Rob 🙂

Tracee…..This is me……


After a year of helping out behind the scenes with this blog I felt I wanted to contribute on a more personal level.  So here I am.  I know that I have posted a few times, but after reading so many other peoples journeys I have decided that I would articulate mine too.

I have taken a great deal of inspiration from individuals who’s blogs I have read and hope that I may be able to inspire individuals by sharing my stories.

If you had told me even 12 months ago that I would now be following a plant based diet, training for a triathlon and writing on a blog I would have laughed, but I’m doing all 3!  Writing on a blog scares me.  Training for a triathlon scares me (even more than writing on a blog).  The only thing that I am truly comfortable with is following a plant based diet.  Being an artist by trade where painting and drawing comes easily, writing  and training doesn’t.  Where I could paint a thousand words, putting it down on paper (albeit electronic paper) scares the pants off me.  I have drawn pictures of athletes, but being one, again, frightens me.

So what am about?  I am an indivduals who over the last 2 years has been on a journey of self discovery in order to live the happiest life I can.  The road has been tough and long (it’s an ongoing process), but I am beginning to realise that it’s definitely worth it.  I have discovered some amazing individuals along my journey (too many to mention in one go, but I will expand on these in further posts) and I have learned that in order to get the most out of life, you have to live it – all of it.

2017 for me is about making the most of things and I know that I will be testing myself both physically and mentally.  I am strong, but I want to get stronger.  I am an avid learner and spend a lot of my time listening and reading (just ask my husband about this one).  I am a perfectionist which is why when I do something I have to give 100%.  99% is never good enought for me – its either all or nothing and I am now all in.

I have some major goals for 2017.  Of these, I would class the following as way up their:

  • Weight Loss – I am going to lose 20kg to get me to my race weight.
  • Triathlon Training – Following from the weight loss, I am going to race my first triathlon this year.
  • Plant Based – Continue to research the world of plant based living (even more than I have done).
  • Blogging – I want to learn to write both competently and confidently and erase this fear I have over putting my words out there.

So that’s me in a nutshell.  I know I have a lot to share and I hope that it will make for interesting reading.  I am looking forward to these challenges and I know that I will achieve my goals for 2017.  If you have taken the time to read this, thank you and I hope that you pop along again sometime.


Tracee 🙂

Quicker by being slow……


I have posted a number of times about my current training.  All my training uses heart rate and at the moment  I am 100% aerobic based.  This means one thing – going slow.  The frustrations of going slow can play with your mind.  The moment someone goes past you on thier bike and all you want to do is scream ‘I can cycle faster than this you know’, or when you are ploughing up and down the pool and you know that you could drop the person next to you if you went up a level.

The comments I get from people make me laugh too.  Why does everyone have to tell me that I am going slow – I KNOW!!!  “Ooo, you seemed to be running slowly the other day when I saw you out.”  “That’s because I was.”  I even received a comment the other day about how slow I was swimming!……………..Thanks Wifey (and I thought I was the coach, haha!!!)

But wait a minute, I’m getting quicker by being slow!

It takes me over 15 min less time to cycle to work that when I started.  15 min over 40km – I’ll take that.  I’m running nearly 2km further in 1 hour with a lower Avg HR that when I started – I’ll take that.  Today I swam one mile 53 sec quicker than I did when I tested myself 6 weeks ago – I’ll take that.

So all in all, I am getting quicker by being slow.  My aerobic capacity is improving and subsequently my endurance is improving too.  This, along with my technique improvement is setting me up nicely for the summer.  I know that I will have to put some harder training sessions in over the next few months, but as it stands, I am happy with my progress and I am happy going slow.

So if you are training aerobically using a HRM and you feel that you are training at a slow pace, you probably are.  If you get comments from people about how slow you are, ignore them; they don’t know what type of training you’re doing.  If someone overtakes you, don’t worry.  Embrace your training and embrace your speed because you will get quicker, you will get better, you will reap the benefits of this solid base aerobic training – Keep it up.


Have a fit and healthy day.

Rob 🙂