Are you still on track?

Here’s how to be (and stay) a fitter, healthier, happier you

As another month flies by, you may find yourself reflecting on your new year’s resolutions. Did you decide that this would be the year that you make some positive changes? The year you would be healthier, fitter and happier? Are you on track?

When we first make that commitment, we’re motivated and determined that we’re going to make it happen this time. The trick to staying on track is to use that initial motivation and determination to create new habits.

Breaking old habits and creating new ones, doesn’t happen overnight. You’re going to need structure, routine and consistency. If you’re like most people, you’re bound to lose focus from time to time. But to avoid derailing completely, I strongly recommend that you reset and refocus as soon as possible. Don’t leave it for a few days. Because days become weeks, and the longer you’re out of your routine, the harder it is to get back into it.

Here are my tips to get you back on track.

Revisit or set new goals

You need to re-visit your goal and remind yourself why this was so important to you. Don’t beat yourself up for losing focus, you’re getting back on track, and that’s what matters. Think about your initial goal. Is it realistic and sustainable? If not, set yourself a new goal that you’re 100% committed to, is realistic and achievable.


What and why

Ask yourself these questions and write down the answers. Take your time and carefully think about your WHY.

What is your goal?

Why is this important to you?

How will it make you feel?

How will it positively affect your family, work and life?


Action plan

Now write down and schedule the training sessions, food and anything else you need to do to reach your goal.


Visually and verbally repeat your goals and actions

Place your goal sheet and action plan where you will see it daily. Read it, say it, do it.

Remember, people who succeed don’t make excuses; they just do it. Even when they’ve slipped up, they just refocus and keep going.

Seeing is believing

A vision board is another great tool to help you reach your goals. Collect photos, words, images and quotes that reflect your goal and place them on a board where you will see them every day. Visualisation is so powerful. You can create positive “experiences” that improve your self-image and your skills.

Imagine your core is a corset that wraps around your trunk – your abdominals, back, diaphragm, pelvic floor and gluteus are all part of your core. Now you can see why strengthening your core will reduce the risk of injury, improve sports performance and alleviate back pain.

Positive mindset

Fill your mind with positivity because it’s an incredible tool to help you reach your goals. So make it work for you, not against you.

Here is one of my personal examples. I would envisage myself running up a hill (I do not enjoy hill runs). However, I would close my eyes and imagine myself sprinting up this hill and loving every minute. I would tell myself the quicker I start, the sooner I finish. And off I went.

Eliminate obstacles

Are there any obstacles that are getting in the way of you reaching your goal? What adjustments can you make to eliminate the problem so that you can get back on track?

For example, add in some different classes, set up another mini goal to help you towards your main goal. Find a training partner to keep you accountable or fill in a food diary. All these little changes can make such a big difference to your outcome.

Put it all together

I run Bodytech health, wellness and fitness challenges that help you bring all these steps together. The challenges run every few weeks and incorporate three crucial components: training, nutrition, and mindset. And even more importantly, you’ll have constant support.


I offer a variety of training sessions like bootcamp, beach sessions, gym, spinning, boxing, online programs and so much more. The variation will keep you motivated, interested and challenged.


In our diary, we have relaxation tasks, weekly goals and affirmations.  I incorporate meditation that helps with your mindset.


Another key component is nutrition. Throughout the challenge, you are given a diary to write down your meals. Because research shows that people who keep a food diary have a higher success rate with weight loss. I also recommend using the my fitness pal app. It’s a great educational tool that explains the nutritional quality of foods.


Throughout the challenge, you will have unlimited support and encouragement from the Bodytech staff and members. You’ll be surrounded by people who, just like you, are interested in good health, wellness, fitness and positivity. Together we keep each other accountable and make new friends. Plus, some healthy competition is a great motivator too.

We have our own private Facebook group where we share recipes, support and encouragement.

Here’s what others have to say about the challenge:

“Thank you for all your support and encouragement. I truly couldn’t have done it without you and your team.”

Claire – Burns Beach

“Denise you are an angel! All my life I have put myself last. I was so unhappy and sad. You took me under your wing, and I am so much happier, fitter, healthier and my husband loves the new and improved me.”

Sue – Quinn’s Rocks

If you need more information on my next challenge, contact me.

So what are you waiting for?

Get back on track and join the next Bodytech Challenge. And if you can’t make it in person, remember it’s also available online.