Make It Your Best Week Yet. Congratulations - you’ve made it to the final week of Tanita’s 12 Week Challenge!

With one last week to go, this is the perfect opportunity to review everything you’ve learnt so far and reflect on any changes you’ve made over the course of the challenge.

Muscle Quality

Bigger Doesn’t Always Mean Better

There are two types of results that most people like to look for when exercising; losing fat, and gaining muscle.

It’s understandable that our minds work this way - these are results that are physically visible to us, which means a more tangible reminder of our progress. But when it comes to muscle, bigger doesn’t always mean better.

Stretching.

Say Goodbye To Tight Muscles.

Sore back. Tight shoulders. Tech neck.

These are pretty common “afflictions” these days, and they’ve come about as a result of our increased inactivity over time. Let’s be honest - we spend way too much time sitting around.

Between hunching over a computer screen all day, sitting through too many meetings and lazing in front of the TV at night (not to mention hours of sitting in a car or train each week), our bodies aren’t moving nearly as much as they’re supposed to.

Lifestyle Review

It Might Be Time To Make A Change

The best way to achieve your health and wellness goals is to cultivate a lifestyle that supports them.

You can have the best fitness routine in the world, but if you’re ordering take-out daily, binge drinking every weekend and getting 4 hours of sleep each night, you’re not going to see any results.

Having a balanced lifestyle is extremely beneficial in the long run for your overall health. Additionally, a balanced lifestyle is also going to support a positive mindset, and mindset is the most powerful tool in our day to day arsenal.

Equipment & Accessories

Everything You Need Without Breaking The Bank.

It’s easy to use a new fitness routine as an excuse to go out and buy a bunch of shiny new equipment and accessories.

Maybe these new workout clothes will motivate me to get out for a run? Or maybe if I have a whole set of dumbbells at home I’ll be more likely to work out all the time.

The reality is that for the most part, you don’t need a bunch of fancy equipment or an excessive home gym setup to reach your goals - these are often a waste of money, especially if you’re just starting out on your fitness journey.

Reflection Time

Time To Review Your Progress

Congratulations! You’ve made it to Week 7 of the Tanita 12 Week Challenge, which means you’re now at the halfway point.

This is the perfect time to pause and take stock of how you’ve gone so far. How do you feel? Have you been progressing towards your goals? Have you stayed hydrated, motivated and prepared? Asking yourself these questions - and answering honestly - allows you to really figure out your progress, and more importantly what changes you might need to make between now and Week 12.

Find Your Balance

It’s Time To Mix It Up.

When we think about exercising, our minds usually default to “going to the gym” or going for a run.

However, there are so many different ways to get active and keep fit other than just lifting heavy things and walking really fast. There are many overall health benefits to changing up the types of exercise you do.

Be prepared.

With busy lives comes many decisions. When our brains are consumed with who’s, what’s, where's and when’s, we tend to focus on speed and convenience more than anything, meaning exercise and nutrition can fall by the wayside.

The solution is preparation. Being prepared ahead of time means you need to make less decisions on the go, and allows you to focus on the important things when it counts. This blog breaks down the three most important areas of your life that you can - and should - be more prepared to live a healthier and happier lifestyle.

Measuring & Monitoring.

More Than A Number.

One of the trickiest parts about health and fitness is trying to figure out if the changes you have made to your lifestyle are actually making a difference.  

Being able to accurately measure and monitor your progress is important. It allows you to understand which changes are making a difference so you can maximise your results and achieve your health & fitness goals.

Week 4 of the Tanita 12 Week Challenge is all about how to measure and monitor your progress accurately!

Motivation & Mindset.

How To Get Your Head In The Game.

Congratulations, you’ve made it to week 3 of the Tanita 12 Week Challenge!

By this stage, you might find that you’ve started to revert back to some old - and potentially unhealthy - habits. That’s totally normal!

This week’s topic is coming at just the right time to help you figure out how to boost your motivation and keep a positive mindset.

Importance of Hydration.

Raise A Glass to H2O.

Whenever our interest in health and fitness is renewed, we always start with cleaning up our diets. Although what we need to eat is definitely important, we often neglect what we need to drink.

Water is one of the 4 cornerstones of health (the others being diet, exercise and sleep) so it’s important that we’re drinking enough every day, especially if we’re outside and/or active.

This week’s article is about hydration, and everything you need to know about H2O.

Goal Setting.

Tanita 12 Week Challenge. How to set goals, consistency vs intensity, start small, accountability, prep, etc.

Home Training During Corona Lockdown

During the COVID-19 pandemic can be tough, but taking the time to put yourself and your health first, is important. Access to outdoor and traditional aerobic exercise might be limited for you, so perhaps lockdown is the time for you to consider starting some weight training at home?

Resting metabolic rate (RMR) is the amount of energy the body burns during rest and the measurement is sometimes used as a benchmark for how efficiently your metabolism is working.

If you are focussed on maintaining or developing your fitness, you might be wondering what is a good resting metabolic rate and whether you should be trying to improve yours.