Advice from the Phase 1 team

14.12.2023

Between us, we’ve got many years of experience training people in the gym, and training ourselves! We know the ups and downs of motivation, the highs of hitting PBs, the lows of injuries, the learning curves of making mistakes, but coming back stronger and wiser! So we thought we’d share some of our lessons we’ve learned along the way…

Jess

Don’t underestimate the importance of recovery.

Recovery from exercise is paramount for optimising performance. It allows muscles to repair and grow, reduces the risk of injury, and replenishes energy stores. Proper recovery also supports mental well-being by preventing burnout and fatigue.

I’ve certainly been guilty of neglecting this part of the training process. I took for granted that I was injury free and still able to show up and perform, though not at the same intensity and definitely not for maximal results. I guess we justify it by thinking ‘it’s better than nothing.’ After years of tweaking my own schedule and guiding clients through their routines, I know that what happens after the workout is just as important as the workout itself.   

So schedule a rest day, prioritise good nutrition, foam roll regularly and use our infrared sauna!

Molly

Get yourself some ‘easy’ wins… 

I see a lot of people (myself included) set their sights on huge goals, like running a marathon when they haven’t actually run a 5k yet. While I do encourage having big, scary, goals to work towards, I find when they’re too far away from where you’re currently at, they can end up feeling impossible. Rather than motivating you, they have the opposite effect! So I like to set really small, achievable goals, and get myself on a ‘winning streak’. It’s amazing the effect it has on my mindset.

I think achieving what you set out to do, no matter how small the task, gives you the confidence that you’ll go on to achieve the next thing! For example, I’ve seen many people sign up to the gym and have the goal of coming 3-4 times a week. That’s a lot to fit in if you’re just starting! People often fall short of their 4 session goal, and feel like they’ve failed - failure isn’t motivating! I say go smaller - aim for once a week. Tick that off, give yourself the win! Enjoy the satisfaction of ticking off your small goals, and I guarantee you’ll be more motivated to keep going! 

Bowen

Looks at your setbacks as opportunities.

We will all experience some form of unforeseen setback such as injuries throughout our fitness journey. In my years of coaching, I’ve seen how these setbacks can negatively impact our motivation to continue forward.

However, it’s important to take a step back to remind yourself that it’s part of life. The likelihood of injuries occurring increases as we get older, so it’s perfectly normal and you’re not alone. In fact, most people you interact with daily will all be carrying some sort of limitation no matter how fit they might appear. 

It’s also important to take a deep breath to reset, adjust your perception and reassess the situation. Think of it as a great opportunity to learn more about what your body is made of.

I always remind people to practise gratitude that your body is still able to move and function. After all, it won’t be a fitness journey without fairshare of challenges and setbacks. It’s not the destination but the journey, so see it as a fresh new challenge that you’re capable of tackling. Setbacks help harden our mental and physical resilience which will be greatly beneficial in life!