How to stick to your fitness goals beyond January

We’re flying into February, and the initial spark of enthusiasm that comes with New Year’s resolutions might be starting to fade.

But if there’s one thing that separates short-term enthusiasm from lasting progress, it’s CONSISTENCY. 

Sticking to your fitness goals beyond January is entirely possible – you just need the right strategies, mindset, and support system. Here’s how to make 2025 one of your strongest and fittest years yet:


1. Set goals that work for you

One of the biggest mistakes people make is aiming too high or being too vague. 

Instead of saying, “I want to get fit this year,” try defining what “fit” means for you. Maybe it’s being able to run 5km, attending two Pilates classes a week, or improving your flexibility. Break big goals into smaller, achievable milestones.

For example, if your goal is to train four times a week, start by committing to two sessions for the first month and gradually build up. It’s better to set realistic goals and stick to them than to aim for perfection and burn out.


2. Make fitness a non-negotiable 

Life gets busy, and fitness often falls to the bottom of the priority list. The key is to treat your workouts like any other important appointment. 

Schedule them into your calendar, whether it’s an early morning gym session, a lunchtime walk, or Reformer Pilates class in the evening.

If your schedule is unpredictable, have a backup plan. For instance, if you can’t make it to your regular class, try a quick home workout with your favourite MHQ exercises or even 15 minutes of stretching. Consistency is more important than intensity when building habits.


3. Do what you love

Fitness doesn’t have to feel like a chore. The more you enjoy what you’re doing, the more likely you’ll stick with it. At Movement HQ, we’re right into creating a welcoming environment with classes and activities for everyone.

Whether it’s Reformer Pilates, strength training, or a group session that has you catching up with your gym besties, focus on what it is that lights you up. When fitness feels fun and rewarding, showing up becomes second nature.


4. Celebrate progress (big and small)

Progress isn’t just about hitting a number on the scale or lifting heavier weights. 

It’s about moving pain-free, feeling stronger, and showing up for yourself regularly. Take time to celebrate those wins. Maybe your shoulder feels better after weeks of focused Pilates work, or you’ve noticed more energy during your day.

By recognising your progress, you’ll stay motivated to keep going. And don’t forget to reward yourself – a new workout outfit, a relaxing massage, or a night out with your MHQ crew!


5. Lean on your community

This is a game-changer when it comes to sticking to fitness goals. 

Surrounding yourself with a supportive community can make all the difference. There’s no denying the power of a workout buddy, your coach, or your gym family in encouraging and inspiring you to help you stay consistent.

This is what we love about keeping our classes small so you’re not just a face and body lost in the crowd.


6. Adjust when life happens

We all know that life rarely goes according to plan. There’ll be weeks when work gets overwhelming, the kids get sick, or you’re just not feeling it. That’s all OK. The key is to adjust rather than abandon your goals entirely.

If you miss a workout or have a bad week, don’t beat yourself up. Instead, refocus and start again. Progress isn’t linear, and every step forward counts, no matter how small.


7. Focus on how fitness makes you feel

Fitness is about so much more than appearance. It’s about feeling strong, capable, and energised. It’s about moving with ease and living life fully. 

When you focus on the positive feelings that come from staying active, it’s easier to stay committed.


8. Revisit your goals regularly

As the months go by, your goals might evolve. Take time every few weeks to check in with yourself. Are your goals still aligned with what you want? Do you need to tweak your routine to stay engaged?

Reassessing your progress and making adjustments ensures your gym journey stays fresh and exciting.



Ready to keep moving?

If you feel like you’ve hit a plateau or need some inspiration, or just want to change things up why not employ the services of one of our fantastic coaches and commit to some Personal Training Sessions? We’re here and excited to help you every step of the way. Reach out to us or book your next classes here:

Keeping it together this festive season – 5 holiday traps to avoid

The most wonderful time of the year … full of joy, connection, excitement, and celebration. But for many of us, it’s also a time when routines go out the window, and health goals take a back seat. 

At Movement HQ, we believe in enjoying the holidays without sacrificing all the great progress you’ve made throughout the year. 

Here are some common traps to watch out for whilst you still have fun this Christmas.


1. The “all-or-nothing” mindset

The trap: Thinking you must stick to your perfect routine or abandon it entirely.

Why it’s a problem: This mindset often leads to extremes – either training excessively to “earn” indulgences or giving up entirely because “it’s the holidays.”

How to avoid it:

  • Aim for consistency, not perfection. Even short workouts or simple activities like a brisk walk can keep you on track.
  • Think of movement as a stress-reliever and energy-booster, not a punishment.
  • Keep flexibility in your plans: if you miss a morning class, try an end of day stretch session or a quick bodyweight circuit.


2. Overindulging without awareness

The trap: Treating every meal or party as an excuse to go all out.

Why it’s a problem: While holiday treats are part of the fun, overindulgence at every opportunity can leave you feeling sluggish and uncomfortable and potentially undo months of progress.

How to avoid it:

  • Follow the “one plate” rule: enjoy a variety of foods, but avoid going back for seconds unless you’re genuinely hungry.
  • Prioritise protein and vegetables on your plate to feel satisfied without overloading on high-calorie options.
  • Stay mindful of liquid calories like alcohol and sugary drinks, which can add up quickly. Alternate with water to stay hydrated and keep a clear head.


3. Skipping exercise altogether

The trap: Letting a busy schedule or festive fatigue derail your fitness routine entirely.

Why it’s a problem: Taking weeks off from exercise can leave you feeling stiff, less energetic, and less motivated to return to your routine in the New Year.

How to avoid it:

  • Keep it simple: even 10-15 minutes of daily movement makes a difference. Try Pilates stretches, a quick yoga flow, or a light strength circuit.
  • Incorporate movement into holiday activities – walk after meals, join family games, go for a beach run or long walks with your dog.
  • Use your environment creatively: stairs, furniture, skipping rope or a resistance band can provide a great workout wherever you are.


4. Neglecting sleep and recovery

The trap: Late nights, disrupted routines, and increased stress leaving you sleep-deprived and burnt out.

Why it’s a problem: Poor sleep and recovery can affect your mood, decision making, and even your body’s ability to manage food and exercise effectively.

How to avoid it:

  • Prioritise 7-8 hours of sleep when possible. Treat it as part of your self-care routine.
  • If late nights are unavoidable, schedule downtime the following day to rest and recharge.
  • Practice mindfulness or relaxation techniques to manage holiday stress – stretching, meditation, or simply breathing deeply can help.


5. Starting 2025 feeling behind

The trap: Thinking the holidays are a free pass to abandon your goals, only to feel overwhelmed and regretful in January.

Why it’s a problem: Playing catch-up in the New Year can feel discouraging and make it harder to regain momentum.

How to avoid it:

  • Set realistic mini-goals for the holidays, like maintaining your current weight or doing 3 workouts a week.
  • Use the holidays as a time to refocus on enjoying exercise and nourishing your body, rather than chasing strict goals.
  • Plan your January now. Sign up for classes at MHQ, book a Personal Training session, or set a new fitness challenge to start the year strong.



Stay connected with Movement HQ

We know how challenging it can be to navigate the holiday season while staying true to your health and fitness goals. That’s why we’re here to support you every step of the way.

Whether you need quick workouts to fit into your schedule, tips for staying active during travel, or just a reminder to keep moving, get in touch and we’ll help you out.

CLASS TIMETABLE HERE

Do you have back or shoulder Pain? Here’s how Reformer Pilates can help 

If you’ve ever experienced back or shoulder pain, you’ll know how much it can impact your daily life. 

Simple tasks like carrying groceries, grabbing items off a shelf or even sleeping comfortably can be very challenging when our back or shoulders are not functioning correctly. 

Here’s why Reformer Pilates has become an essential part of recovery and long-term health for so many people:


1. Builds core strength to support the spine

A strong core is the foundation of a healthy back. Weak abdominal and deep stabilising muscles often lead to improper posture and increased strain on the lower back. 

Reformer Pilates targets our deep core muscles, including the transverse abdominis and pelvic floor to build stability and strength.

The reformer bed’s adjustable resistance allows for controlled, progressive movements that strengthen our core without putting undue stress on our spine. 

Any Feet in Straps or Plank exercises engage our core muscles in a supportive way, helping to relieve existing pain and prevent future injuries.


2. Improves posture and alignment

Poor posture is a common cause of back and shoulder pain, especially if we sit at a desk or work long hours on a computer. Over time, slouched shoulders and a forward head position can strain our upper back, shoulders, and neck.

Reformer Pilates focuses on correcting these imbalances by promoting proper alignment. 

Movements are guided and deliberate, helping you learn to engage the right muscles for optimal posture. 

Exercises like Shoulder Bridge or Rowing Series help to open the chest, lengthen the spine, and stabilise the shoulder girdle, improving our overall alignment, reducing pain and improving everyday movement.


3. Increases flexibility and mobility

Tight muscles, especially in the hips, hamstrings, and shoulders can contribute to back and shoulder pain. 

Reformer Pilates incorporates gentle, controlled stretching that increases flexibility and range of motion.

Exercises like the Mermaid Stretch or Spine Stretch Forward help to lengthen tight muscles while maintaining joint stability. 

The Reformer’s springs and straps allow you to stretch more deeply without overexertion, making it safe and effective even if you have limited mobility or chronic pain.


4. Promotes low-impact, targeted strength training

One of the most significant benefits of Reformer Pilates is its ability to build strength in a low-impact way. Unlike high-intensity workouts that can aggravate pain, Reformer Pilates uses the machine’s adjustable resistance to create a safe environment for strengthening weakened muscles.

For shoulder pain, exercises like the Arm Presses in Straps or Side-Lying Arm Series strengthen the stabilising muscles of the shoulder while minimising strain. 

For back pain, movements like the Cat Stretch or Knee Stretches build strength in the supporting muscles of the spine without putting excess stress on the joints, making it ideal for recovery.


5. Provides personalised, adaptive training

One of the standout features of Reformer Pilates is its adaptability. 

Whether you’re recovering from an injury or managing chronic pain, exercises can be modified to suit your specific needs. 

At Movement HQ we work closely with you to ensure exercises are performed safely and effectively.

Member Nic credits her Reformer Pilates sessions with coach Skye for helping her overcome persistent shoulder pain. “Skye is so tuned into everyone’s needs. Over a few months, I’ve gone from constant discomfort to greater range of motion and much less pain,” she says.

“Her personalised instruction has helped target the right areas for me while avoiding movements that exacerbate my pain.”


5 tips for success in reformer Pilates

Focus on your breath: Controlled breathing helps you engage your core and stay focused during exercises.

Move slowly and deliberately: Quality over quantity ensures proper form and reduces the risk of injury.

Engage your core: Follow your coach’s cues to activate your abdominal muscles to support your back during movements.

Communicate with your coach: Let them know about your pain points so they can tailor exercises for you.

Stay Consistent: Regular practice is key to seeing long-term improvements in pain and mobility.

 

Movement HQ Reformer Pilates classes are kept small, ensuring you get individual attention from specialised coaches like Skye and Suellen.

Your MHQ membership also includes access to conditioning, strength, and calisthenics classes, giving you well-rounded support for your fitness journey.

Member Lily loves the welcoming environment and affordable pricing. “I was looking for a Pilates studio, but what I found here is so much more. I get small classes, personalised teaching, and great value for money because I can also jump into conditioning and strength classes in between my Pilates sessions.” 


SEE OUR REFORMER PILATES TIMETABLE HERE

How to turn your daily incidental exercise into a workout

By Mark Glanville, Co-Founder Movement HQ.

So a member of the marketing team thought it’d be a good idea for me to elaborate on a presentation I did for a group of accountants on ‘Deliberate versus Incidental Exercise’ so here we are.

I had spoken about this as it’s a very relevant topic for anyone wanting to age well and kick the national life expectancy in the arse.

For those of you that are unaware, the Australian life expectancy for males is 81.2 and women it’s 85.3, I bet you’re doing the math right now aren’t you?

So let’s get to the topic and answer the question that is probably on your mind right now, what is Incidental Exercise and how is it different to Deliberate?


Deliberate Exercise

is exactly how it sounds, it’s going to the gym, doing star-jumps or burpees, it’s playing sport or going for a run, it’s planned movement, it’s deliberate!

Chances are if you’re reading this deliberate exercise is something that you already partake in and that’s bloody great, we all should because as you know the benefits are endless.


Incidental exercise

So this brings us to ‘Incidental’ exercise. A definition of Incidental in the Oxford  Dictionary is ‘happening as a result of an activity’, basically meaning it’s a by-product or a result of you doing something that led you to exercising in some manner.

“Like what?” You ask…….. like gardening, which entails a lot of labour, a lot of different movements like squatting, kneeling/lunging, lifting, digging, carrying and rotating. This is where we get our Incidental Exercise.


Turning incidental into deliberate exercise

By trying to move or exercise as often as you can, then there are ways that you can actually increase the frequency of your Incidental Exercise.

The first thing that comes to mind is avoiding the escalator. If you’re at the shops or airport don’t take the bloody the escalator – take the stairs, yes it’s harder but that’s the point.

By simply thinking this way you are on your way to increasing your daily activity and quite possibly helping maintain better cardiovascular health and longevity and even adding more sunshine to your day and getting stronger and fitter.

“What other ways can I add to my Incidental Exercise?”

It’s pretty easy – park further away from the shop entry or work, leave the office and walk to a park to eat your lunch, walk to the local shop for milk and bread instead of driving, if you don’t do your own gardening or mow your own lawns then you should, take phone calls on the move instead of sitting down, when you hear your favourite song get the hell up and boogy like no one’s watching (I do it to almost every song at the gym, just ask our members! Haha).

Walk the dog, play with the kids outside for 5 or 10 minutes.

It could also be how you move when staying still – holding a squat position instead of sitting on a chair – awesome for your hip flexibility and a great quad stretch.

I could go on and on but it’s your turn to think about ways that you can add some Incidental Exercise to your daily routine and reap the benefits!


MORE ABOUT MARK HERE

 

Hip Hinge 101: The secret to building strength and preventing injury

The hip hinge is one of the most essential movement patterns in both everyday life and at the gym.

From picking up groceries to performing deadlifts, the hip hinge is a foundational movement that enhances your overall strength, flexibility, and functional fitness.

It involves bending your hips backward while keeping your spine neutral and knees slightly bent, as if trying to touch an imaginary wall behind you with your butt, engaging glutes, hamstrings, and core.

Many people overlook or perform hip hinges incorrectly, which can lead to ineffective training and injury.


Hip hinge magic at the gym
  • Builds core and lower body strength: Targeting the posterior chain, including hamstrings, glutes and lower back, hip hinges build a solid strength foundation for the lower body
  • Protects the lower back: By moving from the hips rather than the spine, a proper hip hinge reduces the risk of lower back injuries
  • Enhances athletic performance: From sprinting to jumping, mastering the hip hinge is key for explosive power and performance in many sports
  • Boosts functional movement: Learning correct form can make these movements safer and more efficient
  • Increases flexibility: A strong and well-executed hip hinge improves hamstring and hip flexibility, leading to better overall movement mechanics
  • Longevity: Hip hinges strengthen muscles that deteriorate with age, particularly in the lower back and hips, which helps maintain mobility and independence as you get older
  • Posture and stability: A proper hip hinge builds core strength and promotes better posture, essential for balance and overall stability.

How we hinge about 50-100 times daily
  • Picking up objects from the floor: Whether lifting laundry or moving furniture, you often need to hinge at the hips
  • Sitting down and standing up: The motion of sitting involves a hip hinge, and standing up requires you to reverse the movement
  • Bending over to tie shoes: Even simple tasks like tying your shoes involve hinging from the hips
  • Vacuuming or cleaning: Reaching forward while maintaining balance often requires a slight hip hinge.

Typical exercises that have you hinging at the hips
  • Deadlifts (conventional, sumo, and Romanian): The king of the hip hinge, these target the posterior chain and build immense strength
  • Kettlebell swings: This explosive exercise involves a powerful hip hinge to generate momentum and build endurance, power and core stability
  • Hip thrusts: While focused on the glutes, this movement requires a strong hip hinge to properly engage the posterior chain
  • Bent-over rows: Although primarily an upper body exercise, bent-over rows start with a hip hinge to maintain proper posture and back alignment
  • Reformer Pilates exercises: Such as tippy bird, scooter and elephant to name a few
  • Good mornings: Either bodyweight or loaded, these are excellent for developing lower back and hamstring strength.

Common mistakes 
  • Rounding the lower back: This is one of the most dangerous mistakes, putting excessive pressure on the spine which can lead to injury
  • Over-bending the knees: While the knees should have a slight bend, over-bending can result in more of a squat than a hinge, taking the emphasis off the hips and hamstrings
  • Not engaging the core: Without proper core engagement, your lower back takes the strain, which can lead to discomfort or injury
  • Pushing the hips forward too early: At the top of the movement, some people thrust their hips forward excessively, which can strain the lower back and diminish the benefits of the exercise
  • Looking up or down excessively: Keeping a neutral neck is key to maintaining spinal alignment. Looking too far up or down can disrupt this and lead to poor form.

Hip hinge technique – 5 top tips 
  1. Push hips back, not down which helps engage your glutes and hamstrings without turning the movement into a squat
  2. Keep a neutral spine from your head to your lower back. Avoid rounding or excessively arching your back
  3. Engage your core to protect your lower back and maintain stability. This will also help you generate more power from your hips
  4. Don’t over-bend your knees keeping them soft and slightly bent, but not doing the work of the hinge. Focus on moving through your hips while maintaining a slight bend in the knees
  5. Use a mirror and your coach to check form particularly ensuring your spine stays neutral and your hips and hamstrings are doing the work.


Hinge perfection at Movement HQ 
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