2018 IS HERE!!Monday, January 1, 2018

For many of us, 2018 is a chance to start new and commit to things that we have always wanted to – start a business, go on a holiday, or change our lifestyle by exercising and eating better.

If your resolution is to exercise, then I’m here to help. And I am going to make it as clear cut as I can in a world that contradicts itself at every turn.

No matter what that infomercial says, there are no magic exercise/s (although Burpees do come close).

Lift heavy stuff

Just find a load and shift it! Lifting heavy will improve bone density, build lean muscle mass and keep your digestion and immune system functioning well. Lifting weights also compliments other sports and over time will improve them for the better.

Don’t eat that

I cannot stress this enough – you’ve got to get away from the processed foods, you know those ones in wrappers. Instead, head to the farmer’s markets – you can’t beat the nutritional content of produce that was in the ground less than 24 hours ago.

Drink Water

Our bodies are nearly entirely made up of the stuff. Water helps keep your body functioning and dehydration can generally be linked to many health issues. In our hot Mackay summers, you need to drink, 250ml per every 7.5 kg of body weight – every day. Yes, that’s a lot of toilet breaks.


Yes, you read the word rest. You need Rapid Eye Movement sleep to repair, grow and revitalise the body and fully reset your brain. I sleep 5-6 hours a night, and those hours are in a well-rested state. If you’re struggling, do what I do and get yourself some dark curtains, a climate controlled room, and a comfortable bed. If you sleep more than 9 hours a night, you need to cut back, as this can affect your health long term. Side note – rest does not mean having 7 days off from exercise.

Enjoy what you do

This is so important, as you will turn up more often and be emotionally invested. This includes work and exercise.


If you truly want results then I recommend getting a qualified coach, and always ensure you can view their qualifications. As silly as it sounds, there are many trainers/coaches out there that aren’t qualified. Your fit mate from work is not the same as a qualified coach.

Understand the process

Make sure your coach does a full pre-screen and body analysis through a body scanner – or at a minimum, a full measurement and weigh in. During your first two sessions ensure the trainer is educating you on why you are doing the exercise and what part of your body it is working on. The more you understand, the more motivated you’ll be to keep going.


There are no magic exercises, but there is one magic formula – consistency. Turn up and get it done at least 3 times a week and your body will change. Most importantly though, your body will become more functional internally and you can help improve longevity.

Don’t give up

I have been through many things in my 36 years, including two major cancer scares and watching my dad die of the disease at the same time. I know life can be tough, and people will always find an excuse if they want to. Just know that there is always someone out there that has it worse off and is still getting it done and pushing forward. You will get through it, if you are consistent, and believe in the process and yourself.

Article submitted by Luke Goodale Owner and Founder of Warrior the Centre