Di Says: Quick Training Tips for Women

Short, honest reminders from Di on mindset, strength, training smart, recovery and community. Read one when you need a push.

Mindset and motivation

Attitude is everything

A positive or negative mindset will dramatically change your results. If you're not feeling like training, push yourself into the mindset to give 100% for that training period. Put everything else aside and give it your best.

Know your why

Some days are harder to get motivated than others. Remember why you're doing this. Know your why, and let it inspire you every time. You'll make the right choices in nutrition and give your best in exercise.

Focus before you start

Motivating yourself can be tough some days, even for the highly motivated. Before each workout, visualise yourself strong and determined, with the goal of finishing fitter and stronger than when you started. With that continued focus, you'll soon find yourself exceeding your goals.

Take advantage of the great days

When you're really pumped for a workout, those times are gold. Give 110% and you'll reap the benefits of an awesome session. Take the inspiration with you and feel amazing for the rest of the day.

Train hard

The one thing to do in all your workouts is train hard. Training is hard work, and that's what gets results. It's about being motivated and inspired to give your best every time. The fun part comes afterwards: there's always a happy feeling after every workout. Remember that for your next session.

Have faith

Faith is believing in something you can't see yet. The desire to be fit, healthy and strong may not be visible right now, but if you believe it, see it, speak it and put in the work, in time it will happen.

Feel the feeling

What an awesome feeling it is to be exhilarated and exhausted at the same time. Exercise gives you that sense of accomplishment and a love for life. Find something that makes you feel good during, and especially after. Walk away feeling a positive change and happy that you did it.

Strength

Move strong

Resistance training builds stronger bodies and stronger bones. Building lean muscle also supports your metabolism. Lifting to be stronger rather than “toned” is a better motivation for training, and it leaves you feeling and looking strong.

Just lift

It's a myth that women get bulky from lifting weights. Women don't have the same make-up as men and won't naturally get big from weights, no matter how heavy you lift. Lifting improves your strength and bone density, and supports your metabolism. Lift, ladies, lift.

Spice up your training

Variety is the spice of life, and of results. Your body adapts to the same exercises over time, so they become less effective. Weight-resisted exercises are a great way to mix up and toughen up your workouts, and they help build muscle and bone density.

Go up

Hills, stairs, jumps and steps make your body recruit more muscles. The result is better cardio fitness and a boost to your metabolism. Next time you're out for a walk or run, go up.

Training smart

The best time to exercise

I'm often asked when the best time to exercise is. The best time is when you can. Early morning or evening, plan your week and block out the time like any other appointment. Always have a plan B so there are no excuses.

A 7 minute workout counts

There's never enough time in the day, so something has to give, right? Not necessarily. You can get a worthwhile workout done in 7 minutes. Lunges strengthen your glutes and legs and improve your core strength and hip flexibility. Do it now and enjoy the rest of your day.

Train with a HIIT

HIIT (high intensity interval training) alternates low to moderate intervals with high intensity ones. The intensity is higher than steady cardio, which improves both aerobic and anaerobic fitness. The best part is that the intervals are short, so you can really go for it.

Skip for fitness

Skipping rope is a great way to improve your cardio fitness. It takes coordination and improves your reflexes and balance, and it also works your calves, hamstrings, shoulders and arms.

Recovery

Stretch after training

Stretching after a workout helps recovery and can help prevent injury. It improves circulation, which can reduce muscle soreness, and it improves flexibility and eases stress. Make time for a good stretch to return your muscles and mind to a relaxed state.

Rest is good for you

Give your muscles time to rest and recover. Rest is when you grow lean muscle and gain strength, and it's important for your performance and your ability to keep training hard.

Community

Train with a friend

Training with a friend is a great way to work out. It's so motivating to have someone cheering you on and alongside you all the way. You're more inspired to show up, train hard and do your best.

Do it for the team

Sometimes we need more than just doing it for ourselves. Exercising in a group with real team spirit is a great way to get moving. Teams get strong together, lift each other up and form friendships that last beyond the session.

Girl power

We all love getting together with our girlfriends, and it usually involves coffee. Why not train together first? You'll burn calories, feel strong and boost your endorphins, and you'll probably make a wiser choice at the cafe afterwards.

Train with your kids

It seems everyone is too busy to exercise. Why not involve your children in your workout? It's fun, and kids love doing what you do. My boys love that they can do it just as well as mum and cheer me on when I need it.