How to start a Body Attack a habit and take your fitness to the next level effortlessly.

Dear Body Attacker,

How are your fitness resolutions? 

The first month of the year is almost over and most people have already fallen off their promises and new year resolutions. Don't let that happen to you!!!

How to make your new year resolutions stick

“Motivation is what gets you started, habit is what keeps you going…” This quote written on the walls of Fitness First Wynsum Ortigas many years ago stuck with me and it still rings true today.


In truth, there’s no substitute for hard work and discipline, in your fitness goals or any goals for that matter, you have to put in the work, sweat hard and you have to do it on a consistent basis.

The secret lies in making “work” fun for you and turning it into a habit so it doesn’t require discipline, or willpower for you to do it regularly. That’s why the Les Mills group exercises worked so well for me when I was starting on my fitness journey.

It was fun, and it turned into a habit. Instead of dreading at the thought of the workout, it was something that I would look forward to every time I would go to the gym

Become a Body Attack athlete by building a Body Attack habit. 

Now we know what Connor Mc Gregor has been up to... Body Attack secret training! 

In any training program, there’s the nitty gritty of planning the progression, recovery and varying levels of intensity and volume. But none of these stuff will work if you don’t actually show up and workout on a regular basis and not just on the first month of the year.  Have fun, enjoy the workout, feel the music and  don’t worry about dialing up the intensity. The first step is making it a habit.

SMART START - What’s the secret to building a habit? Start with small doses. “Too many people make the mistake of leaping into exercise when baby steps are what’s needed,” says Bryce Hastings, Les Mills Head of Research. If it’s your first time, keep these in mind:

Start slow – Don’t push your body too soon, stop your workout when things are feeling tough.

Build gradually – Aim towards staying for a full workout as your fitness builds

If you want to start a habit of flossing your teeth every night, Psychologist Bj Fogg recommends starting by flossing just one or two of your teeth.

With the BODY ATTACK SMART START format, you can just do half the class (tracks 1 to 5) and you will still get the benefits of agility and mixed impact training (track 2), high intensity interval training ( track 4),  and athletic strength training in (Track 5). You still get high and happy from the endorphin rush of a good workout and experience the fun and feel good music in every Body Attack release.

How to make the most out of your Body Attack workout when doing the low impact options

Body Attack is for everyone. Whatever your fitness level, Body Attack will unleash the inner athlete inside of you.

In Body Attack, there are many ways to tone down the intensity. You can:

Take away the complexity - Most of the Body Attack tracks will have your arms and feet moving  in a contralateral way. A contralateral movement pertains to exercising muscles on opposite sides of the body from one another and this is important for developing your core and stabilizer muscles and it improves functional fitness.

To make it easier, you can focus on the footwork and take away the arm movements and with time, the arm movements will come naturally.

Tone down the intensity and take away the impact- Plyometric moves like tuck jumps and burpees burn a lot of calories as it involves moving your whole body with a fair amount of intensity. Even the Body Attack Jump Jacks will have your legs, arms, lungs and heart pumping hard.

If you need to recover or if you find your form and technique starting to suffer, you can switch to the low impact options shown by your instructor in every track. It’s actually called “low impact” options and not “easy option” because it is not necessarily easier but it shifts the focus of the moves to a different aspect of the workout.

The options let you focus on the form, technique and alignment of the exercise  by toning down the intensity and taking away the jumps. This will help you ingrain the functional movement patterns in Body Attack deep down into your muscle memory and give you a foundation of strength and balance when you choose to do switch to including the plyometric moves.

Start small and keep doing it until it becomes automatic! Make Body Attack a habit!


KIA ORA!

Erik