Expert guidance from Kieren Payne, Founder and Owner of Altern8 Training in Sydney’s north shore

Expert guidance from Kieren Payne, Founder and Owner of Altern8 Training in Sydney’s north shore

We are so excited to introduce Kieren Payne, who will be sharing some fantastic information about fitness and training with our Heart Health Club members. Make sure you are signed up so you don’t miss out!

Kieren believes there are no limits when it comes to training, and anyone of any age or fitness level can build healthy fitness habits into their everyday life. Kieren is working with Heart Research Australia to provide Heart Health Club members with the tools and knowledge to start a new exercise program safely and build their fitness to improve their overall heart health.


Prioritize Your Health

Before embarking on any fitness regimen, please consult with your healthcare provider to ensure it aligns with your individual needs and health status.


Commit to Change

Congratulations on taking the crucial first step towards a healthier lifestyle! Embrace ownership of your journey and cultivate new, positive habits tailored to your life.


Celebrate Small Wins 

Acknowledge and celebrate every achievement, no matter how small, as they contribute to forming lasting habits that propel you towards success.


Progressive Overload and Develop a Reward System 

Let’s take this up a notch. Repeat the previous step (sit down and stand up) 10 times slowly and controlled…. I’ll wait. You’ve just performed your first set of 10 squats! Your leg muscles have been working and your heart rate went up. On top of this you’ve just got your first taste of Progressive Overload… more on this later.

Now pat yourself on the back again! Better yet, write “exercise” on some paper or on today’s date on your calendar and TICK IT OFF FOR TODAY! I know it may seem silly at first, but science has proven that consistently rewarding yourself like this will create dopamine cravings and enhance the likelihood of you continuing to exercise.


Consistency is Key

Consistency breeds success. Establish a regular exercise schedule and identify cues that trigger your commitment to movement, ensuring steady progress towards your goals.


Expand Your Training Program

To help you build consistency, I have created a simple training program that takes less than 2 minutes to complete and can be done anywhere. Start by choosing your exercises, from below. Choose one lower, one upper, and one core and perform each exercise 6 times and then you’re done for the day!


Plan for Barriers

Life is full of unexpected challenges, but with proper planning, you can overcome them. Take a moment to consider what potential barriers might arise that could interfere with your scheduled exercise. By anticipating these obstacles in advance, you can create “if, then” scenarios to keep yourself on track. For instance, if you miss your Tuesday workout, make a commitment to make it up on Wednesday. It’s also essential to embrace flexibility and understand that missing a day doesn’t mean you’ve failed. Avoid falling into the “all-or-nothing” mindset which I see all too often. Instead, see it as part of the process of developing good habits. Tomorrow is a new day, and you can get back on the consistency train!

Don’t miss out on this incredible opportunity to kickstart your journey to improved heart health with Kieren Payne, your trusted Personal Fitness Coach! Sign up now and embark on a path to lasting wellness. Let’s unlock your full potential together!