Want Results? Make Sure You Have This One Thing


Often our training schedules get packed with “junk miles” that can hinder progress and distract from the ultimate goal. If you constantly bombard your training schedule with extra, aimless sessions it steals the body’s recovery time which can set you back further and delay your results. There is one thing you need to get results and maximise your training – purpose. 


Sounds simple but finding a purpose in training can be hard, especially when you try to combine your love of exercise and your social life. It is very easy to get carried away when you don’t have a clear purpose.


Before you train ask yourself if it will ‘help or hinder’ your body and your training. Will this session help you get stronger, better, and fitter, or will it hinder your recovery, your energy levels, and your overall progress?


I know how this can spiral out of control because it happens to me all the time. So, here is how I avoid getting off track and how I get myself back on the right path when I do!



Set goals and make a plan


Knowing your goal is essential in determining where to go with your training. Find that purpose and then determine what will get you there.

Whether your goal is to finally master a chin up, have bikini bum like the peach emoji, or keep up with your kids at the park, you will need structure in your training. You need to remember what you’re training for, and remember that a good workout doesn’t have to leave you with the leg wobbles and blurry vision.


If you don’t have a goal at the moment, make a training schedule for your week and stay consistent. Know when you will train, what you’re going to do and factor in enough recovery time. That last one is a very important component to reaching your goals.


Making sure you have enough recovery time between sessions is essential to making progress.


A good way to leave some wiggle room in your training is to add a wildcard day into your training plan. Give yourself a day where you can set up a workout date with a friend, or take a rest day if you’re feeling exhausted. This day can be whatever you want to make it, but instead of adding in extra “junk miles” you have already planned for it in your schedule.

As long as you’re doing all the things you need to do and recovering properly, this day is free to be what you want!



Learn to say ‘no’


One of the hardest things you need to learn to do to avoid the ‘junk miles’ is become comfortable with saying “NO” and not feeling guilty about it.


Ultimately, only you know how your body is feeling, and what your body can take before it’s too much. Don’t worry about disappointing or letting anyone down by turning down a training session. You may have massive FOMO but there will be plenty more opportunities to train.


Women are affected by exercise differently than men and need to consider things like their hormones, menstrual cycle, sleep cycle, thyroid and adrenal function, and bone density.  Over training can disrupt the normal body rhythms and can cause problems down the road when a family is in the plan.



Listen to your body


If your body doesn’t get enough time to recover, it won’t be able to rebuild and you won’t cash in from all the work you’ve been putting in!



Workout hack:

You don’t get stronger during your workout, you get stronger recovering from it.


When your body recovers from the damage you’ve done, that’s where fitness and strength goals are made.


Remember, you don’t have to be crawling out of the gym for your workout to be considered a good one. Smashing yourself day after day may be admirable on social media, but these are the ‘junk miles’ that delay your recovery and progress.





Victoria Burdon is a Strength and Conditioning Coach for 98 Gym.
Canadian native, Victoria discovered her natural sporting ability at a young age through synchronized swimming. While competing at college, Victoria completed a Bachelor of Science in Exercise Science with two minors in Nutrition and Biology and undertook a strength and conditioning internship working with college athletes.

With firsthand strength and conditioning experience as an athlete and also as a coach it was a no brainer for Victoria to pursue her passion in the industry. Shortly after graduating University, Victoria relocated to Sydney, Australia and explored different avenues of the fitness industry before finding herself at 98 Riley Street Gym.