• Jaz Ellery


Updated: Jul 20, 2020

To help me stay motivated I always set long term goals for my body & fitness & also my weekly goals.

My weekly goals consist of how many days I am going to workout and what I am going to do on those days.

Over the COVID-19 craziness, to be honest, I changed my schedule as I was lacking in motivation.

Lots of things I was looking forward to this year have been cancelled / I cannot do anymore.

And as I'm sure you know, it's not as motivating to train hard when you don't really have anything crazy exciting to be training for.

So instead of slogging myself because I 'felt like I should' I started a training schedule that is less structured, but more fun & enjoyable for me.

I also incorporated things that I hadn't done for a (very) long time, like running!

For my working out is more than aesthetics - so much more.

It is to be able to keep my mental state strong, without this it doesn't take me long to fall in a heap mentally.

It's also a break in my day when I am fully in the moment and not thinking about the thousand things I have to be doing daily, I'm just focusing on my lift, or my next sprint, or the burning in my legs...

It is also my No.1 productivity tool, waking up at 5 am and working out daily has helped my achieve so many great things. There is no question in my mind that without doing these 2 things I would never have got to where I am today.


The facts:

Exercise increases heart rate, which pumps more oxygen to the brain. It aids the release of hormones which provide an excellent environment for the growth of brain cells. Exercise also promotes brain plasticity by stimulating growth of new connections between cells in many important cortical areas of the brain. Research from UCLA even demonstrated that exercise increased growth factors in the brain which makes it easier for the brain to grow new neuronal connections.



WORKOUTS - 5 X a week (religiously)

2x DAYS - CARDIO (either HIIT / Interval Running or a Circuit / HIIT session (can be done with weights or just body weight)

2x DAYS - WEIGHTS (one day Legs & Booty - the other day Upper Body & Abs)

- These can also be done from home - you don't have to have a gym.

The 5th day is My Choice!

Some weeks the weather is nice and I get in an extra running interval session, other weeks it raining or I feel like I want more weights and I add in an extra weights session. I also take into consideration how my body is feeling, I make sure that if I am super sore from a workout, I don't work that area and give it proper recovery time.


If I end up working out a 6th day, then that is a bonus day! On top of my 5 days training I love to walk - lighthouse walks or the beach. These are enjoyable where I catch up with friends or listen to a podcast. Remember when you set your goals, it is better to set something smaller and more achievable, than trying to go too hard too soon with something overwhelming and unrealistic. We want you to be ticking off your workouts and achieving your goals! This is the No.1 motivation trick to keep moving forward - feeling all those small achievements along the way.

If you are struggling to start your fitness journey walking is a fantastic way to start enjoying exercising.

I think of walking as 'energising your body' because it always increases your energy, it will never deplete your body, only wake you up - get your blood moving and help to clear your mind. WIN - WIN BBY!

There is nothing less motivating than setting unrealistic goals and not reaching them, that way you feel like you are failing instead of kicking goals.

Start small, and when you have succeeded with your current goals for 3-4 weeks, that's when you can re-asses and increase them. If you haven't hit your goals for 3 weeks, then you have not made them realistic for your current position and you need to tweak them and give yourself something more achievable.

Consistency is key to success. I see it day in day out.

It's better if you are working out 2-3 times a week for the rest of the year, than to smash 6 X workouts a week for 6 weeks and then fall off the wagon or injure yourself because you haven't built up to it properly - and then do nothing for the rest of the year! Want to plan your week of workouts together? 2 X Cardio sessions (minimum 30 mintes) ADVANCED / INTERMEDIATE  - Running for more advanced BEGINNERS - Walking 2 X Weights / Resistance sessions Here is a follow along ABS & CORE and your HIIT CARDIO You can do these at home with no equipment! If you do have equipment check out the workouts on IGTV and screenshot the workout at the end of the clip. But I also recommend trying the HIIT CARDIO Youtube, because dang it's good! Let me know how you go by snapping a pic of your workout and tagging me on Instagram #livelaughlunge

Need help staying motivated? start Personal Training with Jaz HERE.

Get in CONTACT and enquire about PT or small group training in Byron Bay. xx Jaz

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