The fitness sins you're committing...

Ever felt that you were right on top of your health and fitness? You’re training hard and eating soooooo well but the results just aren’t showing? Frustration level extreme!

All it takes to find the right butt blasting routine and meal plan to suit you these days is a quick online search… Should it be 12 reps instead of 10? Maybe those 2 M&Ms you ate last week undid all your hard work? Puhleeeaaase.

Go on, you eat those 2 M&Ms. Life's too short.

Go on, you eat those 2 M&Ms. Life's too short.

Below are the fitness sins we all commit at some point. Get on top of these and you will see massive results, and fast!


Improving what is known as “sleep hygiene” is one of THE biggest things you can do to improve your health, fitness and overall wellbeing. The bedroom should be used for 2 things alone. Sleep, and….well you can fill in the blanks.

While we sleep, our brain and body are refreshed. By getting good quality sleep, we allow our body to run more efficiently and handle stress better. \



Balcony naps are not advised unless suitable restraints have been applied. Plus no-one likes to wake up with brick-face.

Set up a night time routine which has you sleeping around the same time each night. Eliminate technology from the bedroom. That’s right, no Netflix in bed (say wha?!), no mobile phone on the bedside table (yes, it is possible!).



Going from zero to full throttle in any health and fitness routine is a big SIN. Our bodies are great at adapting over a period of time, but attempting to gain superhuman fitness or lose weight in a short period of time is a recipe for failure.

Don’t be sucked in by quick fixes and short term “transformation” programs. Think long term. When you are 80 years old and still able to bend down for lawn bowls, you’ll know why!



Stretch it out...

Love it or hate it, just do it!


Simply put, yes you do. Regularly. This is not just a sin, but a crime commited by even the fittest of the fit.

At the very least, stretch the muscle groups you have worked that day. 5 mins is all it takes! Chose a few stretches to do each day.

If you spend long periods of time sitting make sure you include the neck, shoulders and back. If you are truly too lazy or unsure on how to stretch, join a pilates class or speak to a personal trainer.


1.     NO H20

You need a couple of litres every damn day. Oh but you love a good coffee, juice or wine… Hate to tell you they don’t count. In fact if you are drinking those, your water intake needs to increase. Not to mention if you are exercising, that sweat needs to be replaced by good old fashioned H20, not a vanilla latte.

Adequate water intake high helps relieve fatigue, makes skin look youthful and glowing, keeps your kidneys in good working order and your brain functioning well…plus so much more. 



Ask the bartender for a sparkling water in a short glass, with some fresh lime. They'll be none the wiser to your faux-vodka.


These sins are detrimental to your progress, but they are so easy to fix! Work on getting these under control and your health and fitness goals will be smashed out of the water, so to speak.

Now go on, pour yourself a big glass of water, have a good stretch and head to bed. Be a step ahead of the rest! If you need instruction or advice, Ellie is a personal trainer, pilates instructor and online coach. Based face to face in Christie's Beach and Glenelg regions. Smashing health and fitness goals is the Lillako way!

Photography: AP Phototgraphy  Location: Bondi Beach, Sydney

Photography: AP Phototgraphy

Location: Bondi Beach, Sydney