Gladysha Sukardan - Superbody Fitness

I SUCK AT BEING HEALTHY 20% OF THE TIME 😎

I know it might look like I've lived the last decade eating really healthy and training all the time, but honestly, it's been more like 80% of the time.

The other 20% of the time:

I travelled, I socialised, I did Christmas, birthdays, New Years, I went to parties, I drank alcohol, I had late nights, I ate junk, BURGERS, PIZZA, THAI FOOD, BRUNCH and more.
I did everything I love doing.

I simply just did the better, health benefiting stuff more often.

It's easy to look at other people and think "WOW, she must train every day and eat soooo healthy all the time, gosh I could never look like that"

But guess what. I bet whoever you just stalked on Instagram with the tight abs, and toned legs, hasn't gotten it right 100% of the time either.

It's not impossible. You can still enjoy your life and have a body you're proud of. You CAN have your abs and eat cake too. The challenge lies in committing to learning how much 𝘆𝗼𝘂 can get away with.

It'll take time, and a lot of self-awareness, but finding your own version of balance means more sustainable, lasting results, and a WAY better relationship with food.
Who wouldn't want that?!

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Inspired by , who talks about scaling down the habits we want to build in to small 2-minute actions. Whether you’ve never been to the gym before, never been a runner, or just trying to get back into the routine after a break, I’ve found these three micro habits have helped engrain the 𝙘𝙤𝙧𝙚 𝙝𝙖𝙗𝙞𝙩 𝙤𝙛 𝙧𝙚𝙜𝙪𝙡𝙖𝙧 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚 into my own lifestyle. Do just one of these, or do all three, either way these are those first tiny steps that you can do to prompt that habit.

1. 𝙋𝙪𝙩 𝙮𝙤𝙪𝙧 𝙩𝙧𝙖𝙞𝙣𝙚𝙧𝙨 𝙤𝙣. Or your running shoes. This is so simple. Want to go for a run or the gym, put your shoes on. Even if you just need to get yourself away from the work desk and go for a walk to increase your daily movement– put your shoes on.

2. 𝙋𝙖𝙘𝙠 𝙮𝙤𝙪𝙧 𝙜𝙮𝙢 𝙗𝙖𝙜. Put your gym clothes, trainers, drink bottle, sweat towel, and hair ties in a bag and leave it by the front door. Better yet, leave it next to your work desk so it’s in your line of sight throughout the day.

3. 𝙎𝙘𝙝𝙚𝙙𝙪𝙡𝙚 𝙞𝙩 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙘𝙖𝙡𝙚𝙣𝙙𝙖𝙧. If you’re someone who lives a fast-paced life or gets extremely busy with work, block out time in your calendar to head to the gym, go for a run, or attend a class. If you live by your calendar, it’s likely you’ll check how your upcoming week looks in advance. Find 2-3 days where you can fit in 30-60 minutes of exercise and block it out with a call to action like ‘Time for gym’.

If you’re someone who has struggled to stay consistent with an exercise routine, I hope these are helpful for you. Let me know in the comments if you plan on trying these out. 🤩
Do any of you already do these too? Let me know 👏

🚶‍♀️Stay Active🚶‍♀️ Non exercise related activity takes the biggest downturn during a lockdown. That's all the activity that's not sleeping, eating or exercise/sports specific, and usually you don't even realise you're doing it, but that stuff burns a chunk of additional energy throughout your day.
Like walking to and from the train station to work every day. Walking from one end of your home to the other, up and down stairs, and all the moving around you do during your day job.

During a lockdown, I can get pretty glued to the couch or the laptop, so if I'm not intentionally making myself get up and move about, I can literally do less than 1000 steps a day. Especially in winter.

Not that steps are the be all end all of non-exercise activity, but it’s a pretty good indicator of how much you're physically moving throughout the day. Committing to a one hour walk each day guarantees I can get at least 7000-8000 steps in, which can pretty much make up for all the steps I would have done if I was at work.

Remember that a workout is only 5% of your day, but the accumulation of all that extra active movement you were completing unintentionally can actually have a far greater impact to your body composition goals in the long term. Definitely don't underestimate it.

I say this with love, because you should always stay active to improve your health first and foremost.
But also; lockdowns suck 👊

3 Things you can start doing today that will bring you one step closer to your dream body.

✔Get more or better quality sleep
Lack of sleep has terrible effects on the body, it can disrupt glucose regulation (meaning higher blood sugar levels), it affects tissue repair, immune and mental function, as well as lead to higher sugar cravings. Getting adequate sleeps means your likely to be more productive and have more energy and motivation. Not too mention the improvement of general grumpiness, if you’re like me when I lack sleep!

✔Get moving
You might not be ready to join the gym or find a personal trainer, but simply being more active each day is a step in the right direction. Commit to a walk each day, walk to work or school if possible, or just around the neighbourhood. Why not get a bike and go for a cycle! Swap the netflix session for a yoga session twice a week. Make small changes to increase activity in your daily life, it’s easier than you think!

✔Cook your own meals
This one is habitual, it takes a bit more initiative, but it is well worth it! Simply changing from buying your lunch and dinner to cooking your own lunch and dinner could do absolute wonders to your body. You will know exactly what your eating and you have complete control over portion size, flavour and ingredients. Generally, this will be healthier and benefit your bank account $$$

What changes are you making this year? Let me know in the comments! 👇

PS. If you're looking for accountability in 2021, I've got you 💕 Contact me to book in your free consultation where we create a plan to fit your unique needs and goals! DM or link in BIO x