Healthy Habit Fitness

ADVENTURE TRAINING - Starts Monday!

17th August - 18th October
(8 Weeks)
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Get ready for our toughest challenge - Adventure Training!

Each session is a mini adventure course with sandbags, tyres, battle ropes, and more.

Discover what you're really made of and push your fitness to the next level. No need to dress to impress - you'll get dirty!

Join us for a $50 Two Week Trial here: www.healthyhabit.com.au

What Not to Do on Holiday – And How to Get Back Into Fitness Without Burning Out

We've all been there. You head off on holiday with the best intentions: I'll keep exercising, eat well, and only have a couple of drinks. Then you arrive... and suddenly you're in holiday mode. The cocktails look amazing, the local food is too good to pass up, and the alarm for that 6:00 am workout somehow never goes off. And you know what? That's ok!

Holidays are meant to be enjoyed. They're a chance to recharge, spend time with family and friends, experience new places, and step away from the pressures of everyday life.

The problem usually isn't what happens on holiday, it's what happens when we get home.

After a week or two away, many people feel guilty. They worry about the weight they've gained, the fitness they've lost, or the strength they think has disappeared. So they walk into their first workout determined to "make up for lost time." They grab the heaviest weights, sprint every interval, and push themselves as hard as possible.

What happens is they're incredibly sore for days, sometimes injured, completely exhausted, and often lose motivation before they've even got back into a routine.

This is the classic all or nothing mindset, and it's one of the biggest obstacles to long-term fitness success.

1. Don't Treat Your Holiday Like a Fitness Challenge

Your body and mind both benefit from a change of pace. Instead of trying to replicate your normal training routine, embrace different ways of moving. Go for long walks through new cities, hike to a lookout, hire a kayak, swim in the ocean, or explore on a bike. These activities keep you active while allowing your body to recover from the intensity of your usual workouts.

If you genuinely enjoy running, great but keep it simple. Commit to one or two easy runs during your trip. Run at a pace where you can comfortably take in the scenery. Think of it as sightseeing rather than training. Remember, your workouts at home are designed to challenge you, not your holiday.

2. Give Yourself Time to Recover When You Get Home

If you've travelled overseas, your body has probably had a lot to deal with. Long flights, disrupted sleep, different foods, dehydration and jet lag all take their toll. Many people even get sick in the days after returning home because their immune system has been working overtime.

Don't put pressure on yourself to jump straight back into your normal routine.

Spend a couple of days getting your sleep back on track, drinking plenty of water, eating nourishing meals and letting your body settle back into its normal rhythm. You'll be far better prepared for training once you've recovered.

3. Ease Back Into Training

This is probably the most important tip. Your first session back shouldn't be a test.

Aim to train at around 60–70% of your normal effort. Choose slightly lighter weights, run a little slower, and leave a few reps in the tank. You won't lose months of fitness from taking a holiday. In fact, many people come back stronger after giving their bodies a genuine break.

Trying to cram three weeks of training into one workout won't speed up your progress, it simply increases your risk of injury, fatigue and illness. Instead, give yourself one to two weeks to gradually build your intensity back up. Your body will thank you for it.

Progress, Not Punishment

Fitness isn't about being perfect every single week of the year. It's about building healthy habits that last for years. Holidays are part of life. Enjoy them without guilt, stay active in ways that feel fun, and when you return, remember that consistency beats intensity every time.The goal isn't to punish yourself for enjoying your holiday. The goal is to simply get back into your routine and keep going.

6 Things to Remember for Trail Running

Trail running is more than just exercise, it's a little adventure.

Every run challenges your brain with constantly changing terrain while calming your mind with fresh air, stunning scenery and time in nature. Add a great group of people, plenty of laughs and supportive conversations along the way, and it's easy to see why so many runners fall in love with the trails.

If you're used to running on the road, trail running is a completely different experience. Here's what you need to know before you hit the trails.

1. It Takes Longer

Don't expect to match your usual road running pace.

Trail running is naturally slower because the terrain is constantly changing. You'll encounter hills, rocks, tree roots, uneven surfaces and plenty of winding paths, all of which require more concentration and effort.

Rather than focusing on your pace, focus on running at a comfortable, conversational effort. Long trail runs are about building endurance, not setting personal bests.

As a rough guide, a trail run can take anywhere from 20–50% longer than the same distance on the road, depending on the terrain.

2. Take Water With You

Unlike road running, there are very few water fountains once you're out on the trails.

Always carry enough water for the distance you're running. There are plenty of great options, including handheld bottles, hydration belts and hydration backpacks, depending on how far you're planning to run. It's always better to carry a little too much than not enough.

A recommended hydration belt that comfortably holds a 500ml soft bottle with no bounce is the Ultimate Direction Utility belt, or if you need more water the Camelbak can hold up to 2litres.

3. Don't Skip Breakfast

One of the biggest mistakes people make before a long run is heading out without eating.

Your body relies on carbohydrate stores for endurance exercise, so eating a carbohydrate rich breakfast with some protein and healthy fats will provide the sustained energy you need.

If you don't fuel properly, you're much more likely to run out of energy, feel sluggish during your run and spend the rest of the day trying to recover.

Great pre-run breakfasts include:

- Rolled oats with banana and honey
- Toast with peanut butter and banana
- Granola with Greek yoghurt and berries
- Crumpets with honey
- A smoothie with oats, banana and yoghurt

Ideally, eat around 2 hours before your run. If you're short on time, have a smaller snack 30–60 minutes beforehand and consider take some carbohydrate drink with you.

4. Take Carbohydrates on Longer Runs

Once your runs start getting beyond 60 minutes (or roughly 8–10km for many runners), it's worth topping up your energy along the way. Carbohydrates help maintain your energy levels and delay fatigue, making your run feel much more enjoyable.

One of my favourites is Pure Sports Nutrition Pure Carbohydrate Powder (Unflavoured). It's gentle on the stomach, has a neutral taste and is easy to sip throughout your run.

Energy gels, chews or sports drinks are also great options. Everyone's stomach is different, so experiment during training to find what works best for you, never try something new on race day.

5. Leave Your Ego at Home

This might be the most important tip of all. Trail running isn't about pace, it's about time on your feet.The terrain is unpredictable, and every trail is different. There will be steep climbs, technical sections and sand too. Run at a pace where you can comfortably hold a conversation. Save the hard efforts for your interval sessions and tempo runs during the week.

If you're running an out and back course and you're still feeling strong on the return, that's the time to gradually increase your pace. Starting slowly isn't a sign of weakness, it's a sign of experience.

6. Enjoy the journey

One of the best things about trail running is that it encourages you to slow down and appreciate the experience. You'll discover beautiful places you never knew existed, breathe fresh air, disconnect from busy life and share plenty of laughs with the people around you.

Before you know it, those long Sunday runs won't feel like training, they'll become one of the highlights of your week.

A Healthy Habit Invitation

We're hosting FREE Sunday Trail Runs throughout August (Avoca), and we'd love you to join us.

Whether you're new to trail running or already love exploring the bush, our runs are designed for all fitness levels. Choose your own distance, enjoy the company of a supportive group and finish with a well earned coffee afterwards.

Come along and experience why trail running is one of the healthiest habits you can build.

To register click here: https://www.wellnessliving.com/rs/catalog-view.html?k_business=402060&id_sale=4&k_id=100000005463&k_option=100000012051

Clara Davidson reaches am epic 500 workouts!

Starting off in our mums and bubs classes she got the fitness bug and continued in the Bootcamp classes once back at work. You can safely say fitness is now her lifestyle and healthy habit.

See what she has to say:

1 - When you walked into your very first session, what were you hoping to achieve, and how has that changed over the last 500 workouts?

“After both boys I was fed up of feeling fragile and wanted to feel like myself again. Now I feel like myself but I can also feel my body aging, and want it to stay that way for as long as possible.”

2 - What has kept you coming back for 500 workouts when life has inevitably become busy, stressful, or challenging?

“Habit (turns out you’re right 😉) - the last 18 months have been some of the busiest and most stressful I’ve had but it never occurs to me to not turn up- I’m like a robot!”

3 - What’s the biggest change you’ve noticed that you didn’t expect when you first started training?

“I LOVE training outside, I was doubtful when I joined but I couldn’t go back to a gym setting now.”

4 - If you could go back and give your “Day One” self one piece of advice, what would it be?

“Not every session has to be amazing, sometimes it’s nice (and enough) just to trot around in the fresh air with your mates for a bit.”

5 - What does reaching 500 workouts mean to you personally, and what are you most proud of?

“I’m chuffed, I feel like it would be hard to stop now and that’s a good thing. I’m proud of being physically capable day to day, it makes life easier and more enjoyable and I hope I feel this was for a long time.”

If you’ve been considering getting into a fitness routine then start now! There will never be a perfect time to start.

We want to celebrate you and all the love you give day in an day out. Take some time for yourself in our friendly fitness community.

$10 for 2 weeks unlimited sessions across all classes.

- Bootcamp
- Mums and Bubs
- Small Group PT

Use code MUM10 at checkout.
Offer ends May 10th.
Click on link in bio 💞