WEEK 1: ‘LEAN INTO THE UNCOMFORTABLE:’

We know… the mornings are getting darker, it’s getting colder and it’s too easy to snooze through that alarm! But here’s why we think you should leap out of bed and into class.

Win the morning win the day. By getting up out of bed and into training (or a swim, run, morning stretch, or dog walk) you’ve already built resilience and won the first battle! You’ve created a healthy routine and will be rewarded with a sense of accomplishment helping to foster healthier habits throughout your day.  

You will release the happy hormone dopamine, ignite your metabolism, get the blood flowing, and be more likely to make positive food choices throughout the day. The endorphins produced will give you a spring in your step, and a clearer more productive mind. Getting your physical activity done early will prevent those nasty excuses from creeping in when work-life gets busy, social situations arise or you simply run out of steam!

Best of all… you’ll allow more time in the evening to kick back, catch up with friends or spend quality time with your loved ones. 

We hope this gives you that little bit of motivation to get up and get it done!

#dowhatyoucando @aspiregroup

Aspire Team.

By focusing on these simple and commonly known habits over a 6-week period, you can build a strong foundation for long-term physical and mental well-being. We have deliberately started with small, achievable habits that you should be able to do even on your worst day when life gets away from you! Adjust this weeks habits to suit your personal preferences and lifestyle for better sustainability, and if you miss them, don’t beat yourself up, just get back on the horse tomorrow!

Wk 1 Physical Habits:

1. Daily Exercise Routine: Incorporate 30 or more minutes of physical activity each day this week! Whether it’s walking, jogging, yoga, or strength training, get up and get it done! Consistency is key for building a habit, so try some of these examples below:

• Get your steps in! 10,000 per day is a great target & can be tracked on your phone or smart watch.
• Take any class with us! You don’t have to think about what to do, just turn up and we’ll guide you through – bonus points as our classes are 45 mins.

2. Catch A Morning Class: Take one or more 6am or Saturday 7am class this week! We dare you! For the above reasons, we think it’s a great challenge to jump out of bed, get to a class and take advantage of a $4 post class coffee special @doghouse_coffee afterwards. You’ll leave with a spring in your step, feeling accomplished and ready to smash the day!

3. Hydration Goal: Set a goal to drink 8 glasses or 2 litres of water each day this week. Staying hydrated is crucial for overall health and energy levels.

Wk 1 Mental Habits:

1. Mindfulness Practice: Dedicate 10 minutes each day to mindfulness, meditation or Breathwork exercises. This can help reduce stress and improve focus. Heres our picks for the week:

• Prana & Co Guided Breathwork – Lean into Discomfort
• Balance App Free 10 minute Meditations on the App Store
• Podcast The Imperfix – “The Risk of Avoiding Risk”

2. Reading Habit: Set aside time before bed to put the phone on sleep mode, and read a book that interests you. Reading can stimulate the mind, reduce stress, and expand knowledge. Our picks for the week:

• Mental Fitness – Ant Middleton 
• Atomic Habits – James Clear

3. Morning Meditation and a Swim: On Tuesday mornings 6am, a few of us gather at Brighton Beach for a 10 minute meditation on the above Balance App, then dive into the ocean and warm up with a coffee at Sea Breeze. We’d love for you to join, and hope to see you down there!