Blinco Built personal training

Author: Blincowp

  • A better plan to improve your health

    A better plan to improve your health

    A better plan to improve your health

     

    Starving yourself, cutting out entire food groups, having a dry month might all improve your health

     

    All of these things start easy, and get harder as you go

     

    Eating mindfully, controlling your portions, moderating your alcohol intake

     

    These things are hard to start, and develop skill over time, which means they get easier the more you practice

     

    Which is going to help you lose weight and keep it off over the long run? 

     

    The key is to make the hard things easier to start 

     

    So, make them smaller and more fun

     

    Eating mindfully becomes setting a 15 minute timer for dinner

     

    You have to eat one plate of food over the 15 minutes 

     

    No waiting to the 14 minute mark and scoffing your meal in one minute, this has to be consistent mouthfuls over the entire time

     

    It’s hard

     

    But if done with the family, it can be a fun challenge

     

    Maybe it takes two weeks before you can all do tick the box at least once

     

    You don’t need to do it for every meal, just the experience of doing it once will give you an idea of why it’s so important 

     

    Putting down your knife and fork until you’ve finished chewing

     

    No screens on while you eat

     

    Actually talking to each other and listening and interacting meaningfully

     

    Enjoying the food, commenting on it

     

    These are all things that will help dinner take 15 minutes to eat

     

    Why will this approach improve your health?

     

    The learning, the skill development, the boring stuff which will be critical to your success

     

    Make that part fun

     

    Turn it into a game

     

    Include your family and friends

    The pay off is obvious, you can see the good parts of it already

     

    It might be awkward to begin with, this is to be expected, maybe you don’t regularly sit down with nothing else to do but talk and eat slowly 

     

    Time will make you better at it, the alternatives?

     

    Maybe you’ll get slightly better at them but unless you plan on never drinking again

     

    Or never eating another carb for the rest of your life

     

    Well, they’re dead ends, and you know that

     

    Time for something a little different this time

     

    Something that will last 

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • You probably don’t lack discipline

    You probably don’t lack discipline

    You probably don’t lack discipline

     

    Are you lacking discipline? 

     

    We hear this a lot from new people to the gym

     

    Maybe they do, but it’s hard to know for sure

     

    It’s generally not discipline that you lack, it’s that you don’t have a system to follow 

     

    Another way to think about it

     

    You’re not lacking discipline, but a routine

     

    How does your morning look? Does the first hour of your day look the same everyday? 

     

    If not, you’re wasting a lot of mental energy making decisions that don’t need to be made

     

    You’re burning through your willpower and leaning on discipline much more than you need to

     

    It’s like saying you’re not strong enough because you can’t lift your car. Why would you need to lift your car? 

     

    You’ve got a carjack in the boot to do the heavy lifting

     

    The same with routines (systems), let the routine do the heavy lifting while you save your brain power for more important problems

     

    I’m not going to give you a good morning routine, that will be completely up to

     

    However, there is a template to follow

     

    Make a list of things you need to do each morning

     

    Rate the things from hardest to easiest

     

    How can you make the hardest things easier, things like going to the gym, meditating, going for a walk

     

    A good routine, morning or evening, has easy to follow steps that remain the same, at least on weekdays

     

    Think about clumping all the tasks that can be done on autopilot, drinking 500ml of water, going for a walk, buying a coffee, eating breakfast, putting on your clothes, brushing your teeth

     

    And dump them, one after the other.

     

    Do it the same way everyday

     

    Bonus points if you set as many of them up as you can the night before

     

    Clothes laid out for the gym and work

     

    Water in your bottle on the kitchen bench

     

    Takeaway coffee mug next to your keys and wallet 

     

    If there’s no decision to make, there’s no discipline required, this is just what you do

     

    Write your list, make the hard things easier, and watch your discipline soar!

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Why we don’t do massive group classes

    Why we don’t do massive group classes

    We don’t do massive group classes

    We don’t hate massive group classes, we just don’t think they’re the best way to get incredible results

     

    If you need to train with 30 other people at the same time, we probably aren’t the place for you

     

    Massive group classes cop a lot of stick from some places, we don’t believe they’re bad, sure better than sitting on the couch

     

    Or wandering around a 24/7 gym not knowing what you should be doing

     

    It just isn’t us

     

    We like small groups of people of like minded people working hard together

     

    That way you don’t feel like you’re suffering alone

     

    While also getting enough time to get individual support, in and out of your sessions

     

    In a massive group class you get around 90 seconds of personal coaching time

     

    With us, you get 7 minutes

     

    Just over that actually

     

    It allows for an especially close knit community of people that are on the same journey

     

    You get to know the people you’re training with

     

    You have time to speak to your coach during the session, get adjustments specific to you and your goals

     

    Success sessions every 13 weeks, where you sit down with your coach 1 to 1 and set goals, solve problems and stay on track

     

    If there’s 300+ members, there’s no way that can work

     

    With a maximum member count of 100, it’s an integral part of what we do

     

    If you want a personal touch, individual goals, consistent accountability, this could be the place for you

     

    We’re not for everyone. But we might be for you

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Pick a challenge that moves you towards your goals

    Pick a challenge that moves you towards your goals

    Are you picking a challenge that moves you towards your goals or away from them?

     

    There are many options to take for moving towards your goals

     

    Figuring out portion sizes is hard.

     

    Cutting out carbs is hard. 

     

    Both will work. At least in the short term

     

    Project out to 12 weeks ahead, which one is still really hard and which one has gotten easier with time? 

     

    Cutting carbs works, for a very short time

     

    Then you fall off the wagon (and into a huge pile of cinnamon scrolls, who the hell put them next to the wagon?)

     

    You learn that cutting carbs is incredibly hard and not sustainable

     

    12 months later, you’ve forgotten enough about how hard it was, and your memory has put the rose coloured glasses on, and you’re ready to get hurt again

     

    Back on the wagon. You’ve put on 10 kgs since you last did you carb cut, you need to lose that just to get back to your old weight


    What about controlling portion sizes?

     

    Well, in 12 months you’ve probably gained some skills and tactics to keep your portions sizes under control

     

    At the least, you will have learned how to recognise when you’re going off track and need a little kick up the bum to get going again

     

    You’ve slowly lost 10kgs, had a couple of plateaus, life got hard at some stages, some snacks creeped in

     

    Got back on, still ahead of where you started

     

    The peaks and troughs of weight loss are smaller, more consistent

     

    You realise you’re able to live a lifestyle you love AND have the body you want

     

    Maybe it’s not portion control, maybe it’s planning out your dinners and lunches each week, it could be walking into a gym for the first time, or going for a walk everyday 

     

    Instead of picking hard things that will take you AWAY from your goals, swap them for hard things that will take you TOWARDS your goals 

     

    Three good questions to ask yourself when deciding:

     

    1. How long will this goal take to achieve?
    2. Will this action plan be sustainable for that long? 
    3. What is my plan once I’ve achieved my goal? 

     

    Answer those and you’ll be in a much better place in 12 weeks and 12 months 

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Small consistent steps to win the game

    Small consistent steps to win the game

    How do you win the game of health?

     

    You can only choose one:

     

    1. Doing something that feels easy but never gets you anywhere

     

    Or

     

    1. Doing something that feels hard but gets you the results you’ve dreamed of

     

    That sounds ridiculous, of course you would choose B 

     

    Another way of putting this:

     

    1. Try cutting carbs and training 6 days a week 

     

    Or

     

    1. Portion control and exercise between 2 and 4 times a week

     

    Option A works while life is going well, work is quiet, the kids are killing it at school, and you’re in a great routine with life 

     

    B works all the time, it’s the minimum you can commit to when things are tough, and it still gets you closer to your goals, it even feels like you could more when life is flying

     

    And that’s the trap

     

    It feels too good to be true, how could you give something less time and get better results? 

     

    Because small consistent steps forward creates momentum, what starts as a small snowball eventually gathers enough speed to become an avalanche 

     

    You make huge gains. 

     

    As opposed to stopping and starting every few months, not getting any better, just doing the same thing over and over again

     

    So why would you?

     

    Well, it seems silly but there’s actually method to your madness

     

    The first option is a lot safer, it makes sense when you fail, deep down you always knew you were going to fail

     

    “I was going great and then work got busy, and there was so much going on with the kids sport and school, it just got too much” 

     

    Who could blame you for not following your diet 100% and spending 4 hours a week in the gym?

     

    In fact, over 90% of challenges don’t work, so you’re not alone and you’re not silly 

    How do you actually win the game?

    Option B actually flips the likelihood you will succeed, which in a sense is risky

     

    What if you’re one of the 5-10% it doesn’t work for? 

     

    Well, with the right plan, and accountability you can stack the odds in your favour even more than that

     

    Will you smash every goal you ever set? I hope not

     

    How boring. Your goals are probably too small

     

    But at least to start with, find the right plan, that will survive your life at its busiest and do the hard work of achieving early wins and building momentum to the huge gains that will follow

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • The First Steps

    The First Steps

    How do you take the first steps?

    “I haven’t exercised in years”  or “I eat okay but have still put on 10 kilos”, and “I have no confidence in myself and every time I look in the mirror or try on clothes I don’t like what I see”

     

    This is the kind of story I hear almost daily 

     

    People say these things, good people, people who are kind, caring, otherwise great people that deserve better

     

    Yet they have this, almost darkness inside them, eating away at them and it’s horrible to hear and to see

     

    When people are in this kind of state, getting back to feeling great is a mountain that looks impossible to even comprehend, let alone climb

     

    But each journey starts with a single footstep and that’s not glamorous, or exciting, it just is the truth

     

    Don’t try to conquer the world 

     

    Just take that first step

     

    What does that actually look like? 

     

     think it’s these two things, and just these two:

     

    1) Add some movement to your day 

     

    Something that will make you sweat, walk, run, gym, dance, whatever

     

    2) Plan your meals in advance

     

    Don’t wake up not knowing what you’ll have for breakfast or lunch, or dinner that day 

     

    You don’t have to meal prep just think about what you will eat

     

    That’s it, just start

     

    By starting a movement practice, you’ll start waking up earlier, organising yourself better, getting on top of your washing so you have something to wear, the list goes on

     

    Take the first two steps and see where the path leads, you deserve better for yourself

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Your fitness transformation needs chaos

    Transformation requires a certain amount of chaos

     

    Even a good fitness transformation requires chaos and uncertainty

     

    By its nature it must contain some chaos, some unknown 

     

    That’s where the growth lies

     

    It’s also the thing that holds you back the most

     

    Will this work? 

     

    Is this the right place for me? 

     

    What if it happens again? What if I fail? 

     

    There is no definitive answer to these questions, no matter what you do

     

    The best you can hope for is a process that makes it clear there will be chaos and allows for that

     

    A process that builds in the chaos, changing work schedules, illness, family life, social functions

     

    That sees those things are a critical part of the plan

     

    If the plan includes as much of your chaotic life as possible, and still has actions to be taken in spite of all that, then your success is much more likely

     

    It’s when you plan for perfection that you most often fail 

     

    You know this, you’ve been there before

     

    “I’m going to follow this perfect meal plan for the next 8 weeks, this time I’m really going to do it”

    Kids get sick

     

    Partner gets sick

     

    You get sick. All in the same week. There goes that plan

     

    If you’re planning a transformation at the moment, make sure you ask yourself a simple question:

     

    “Will this work when everything goes wrong?” 

     

    If not, then you might need to go back to the drawing board and figure out a plan that you can still execute on

     

    You can always fine tune it and improve it later on

     

    But it must at first conquer the chaos that will arise from the changes you’re about to make 

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Create a plan to hit your fitness goals

    Your first stop is to plan your week

     

    Don’t @ me, you can’t make improve your health without planning your food for the week

     

    Not meal prepping for 152 hours on a Sunday

     

    I mean spending 5-15 minutes writing out what you’ll have for lunch and dinner for the next 7 days

     

    Ideally with the involvement of those you live with

     

    If you’re all on the same page, you have accountability partners that otherwise might have derailed you

     

    Now they’re helping you on your journey 

     

    Make your plan simple

     

    As simple as possible, it’s going to be an impactful change, you want it to stick

     

    Why bother? 

     

    It’s easy. You’re reading this, so you clearly care about improving your health, this is a 15 minute exercise to do that effectively 

     

    Sorting out your eating, even without exercise will improve your health (and waist line) 

     

    And this is the best way to do that, it takes out mindless eating

     

    It gives you an easy to follow shopping list

     

    And stops you from making bad choices at the end of long days

     

    Your plan must include your nights out and social engagements

    They aren’t ‘cheat’ meals, every meal counts

     

    That does NOT mean every meal has to be perfect

     

    It means you don’t have to pretend like you need to gorge yourself every week (or every few days) in order to enjoy yourself or relax

     

    You can eat like an adult, with company, for the sake of catching up and enjoying the company 

     

    Same goes for alcohol

     

    Hiding your alcohol intake from your plan isn’t fooling anyone, least of all yourself 

     

    You want to drink? Include it, lots of healthy, lean, fit people drink alcohol

     

    Imagine that, eating out, drinking with friends, all while losing body fat and feeling healthier and fitter

     

    It’s not a pipe dream

     

    A plan, it starts with a very simple plan 

     

    Your first stop is to plan your week

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • How exercise helps your mental health

    “I knew exercise was good for your mental health, but I was still surprised at how much it helped”

    “How much clearer I feel”

    Clarity.

    There are thousands of physiological benefits to exercise that positively impact your mental health

    This post isn’t about that

    If you suffer from stress, anxiety, or even just a general mental fogginess

    Exercise isn’t the only answer, but it’s probably the best place to start

    I know that when I’ve been at my worst, when everything has seemed to be going wrong, training was the one place that I could guarantee progress

    You can always find a way to get better from one week to the next, one day to the next, even one set to the next

    And, if you’re progressing, even just in that small area, at least you’re progressing somewhere in life

    It gives life a bright spot when all else seems cloudy

    That’s a benefit that rarely gets the space it should

    It’s a beautiful thing to be able to find something positive when you’re in the middle of a tough spot

    You’ve been through those before, and you will again

    It’s life

    Find something you can enjoy doing, ideally surrounded by supportive people that care about you, and start reaping the rewards of the hard work

    You might be pleasantly surprised

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/

  • Smoothie recipe: Blueberry and Banana Protein Smoothie

    Find yourself sick of eggs for breakfast? Try this smoothie recipe instead!

    Absolutely disgusted that there’s no blueberry emoji, never mind though this little smoothie recipe is still an amazing way to start your day

    Smoothies are a great option, there’s an endless amount of combinations, you can include all the nutrients of a normal meal

    And it’s quick to make and easy to have on the go

    Really rate smoothies as a change up to your normal breakfast routine, or as a staple when you’re too busy to cook

    Try this recipe, it’s an absolute favourite of mine

    INGREDIENTS

    240ml almond milk

    50g protein powder

    55g frozen blueberries

    1 banana

    1 tbsp honey

    INSTRUCTIONS (real simple!) 

     

    Blend

     

    And drink

     

    For more posts on improving your life outside of the gym follow our instagram at https://www.instagram.com/blinco_built/

    If you’re ready to take the first step in your fitness and health journey then contact us at:  http://blincobuilt.com.au/