penny barnshaw garage fitness girl

The 5 Keys to Conquering My Fitness Challenge


If you aren’t smashing your fitness goals, it most likely IS NOT because you don’t know how! We have so much information at our fingertips these days; a quick search of the internet can provide you with everything you need to know about nutrition and exercise.

Despite what many people will say, I don’t believe it’s your motivation that’s lacking, either. We can all feel super motivated one day, and then wake up with a care factor of approximately zero the next (trust me!). 

What we need is to know ourselves well enough to be clear on what we want, so we can be consistent and push through those days when we’re lacking in motivation – which is perfectly normal. 

My upcoming Fit, Lean & Strong Challenge is a free 6-week online program that has been designed to help you smash your fitness goals, whatever level of fitness you’re currently at. My goal is to help you build consistency, which is far more important than motivation. 

It kicks off on the 4th of January and finishes on Valentines Day💖, and it’s going to be awesome! So let’s get ready by going over my five keys to conquering this fitness challenge.

1. Know What You Want

Before the challenge starts, ask yourself why you want to accomplish it. Maybe you want to lose a few kilos or drop a dress size? To increase your energy levels and not feel like you need a 3pm nap every day? To improve your mental clarity? To gain strength, build muscle, or improve your overall health? 

Let me be the first to tell you, that no goal that makes you feel inspired and excited is the wrong goal! It’s completely up to you. 

The trick though, is to remember what you want. Write it down so that when your motivation drops, and it will, you can choose to push through anyway. You can remind yourself that even though you don’t feel like doing today’s workout, your overall goal still remains and is completely achievable. Don’t try to make yourself feel guilty, but remind yourself how amazing you’ll feel when you hit your own personal goal. 

2. Aim for consistency

If you set yourself realistic expectations from the start, it will be easier for you to remain consistent. What will work for you in this challenge depends on your current fitness levels, so it’s a good idea to decide how much you’re ready to take on! I’ve written about this in the challenge booklet I’ll be sending on the 31st December (you need to be signed up to my newsletter to receive it), but here are the basics: 

  • If you’re at an advanced fitness level and you’re already exercising 4 or more times per week, for 30 minutes or more each session, you’re going to want to do every day of the challenge along with me to take your fitness to the next level. 
  • If you’re at a beginner or intermediate fitness level, and you’re exercising less than 4 times per week, I recommend you do a minimum of the Monday, Wednesday and Friday sessions. These particular sessions will often (but not always) be full body sessions, and vary in length from 30 minutes to an hour. 

Whether you’re at beginner, intermediate or advanced level, you are going to feel the burn and see the results! Have a think about where you’re at, aim to push yourself a little, and then choose to be consistent with the program. The feeling you’ll get at the end of the challenge will be super empowering💪.

3. Know Yourself, and Your Excuses! 

Hey, we all have them. But it’s a good idea to be aware of the stories you tell yourself that can get in the way of you achieving your goals. If the old stories pop up to sabotage you, it’s a good idea to go back to point 1 and remind yourself of why you’re doing this. Visualise the goal and get inspired. Then, go back to point 2 by reminding yourself that you only need to be consistent, not perfect. 

If something does come up that genuinely gets in the way, and you miss a day of the challenge, don’t let it make you quit. It’s not the one day that matters, it’s when you let that one day turn into two days, or a week! You got this, I believe in you, so get back to it, ASAP! 

4. Build a Support Network

Get some friends to do the Fit, Lean & Strong Challenge with you so that you can encourage each other to keep going, and make it fun. With all that’s happening in the world at the moment, we often can’t physically do exercise in the same place as our friends, but we can do the challenge from our homes at the same time, and check-in for support and encouragement! 

Another thing you can do is update me with your progress. Use the hashtag #garagefitnessgirl on Instagram or inbox me to let me know how you’re going! I promise I’ll be cheering you on from the sidelines. 

5. Boost Your Nutrition

What you eat plays a big part in how you feel. One of the best ways to get ready for the challenge is to focus on your nutrition, right now! I know that Christmas is coming up – and I myself have no intention of being perfect on Christmas day – but that doesn’t mean you can’t eat more wholefoods and increase your water uptake in the meantime. 

Also, even though we’re all going to indulge a little on Christmas day, there are some ways you can have a great time without feeling ‘blergh’ in the aftermath. I’ve written about them here (as always, let me know your thoughts!).

So there you have it, my 5 tips to conquering my 6-week Fit Lean and Strong Challenge. I hope you’re geared up to join me! The types of workouts we’ll be doing include HIIT, cardio, strength, Tabata and more. 

Just make sure you’re signed up to my mail list before December 31st so that you get a reminder, plus you’ll get the printable Fit, Lean & Strong accountability guide💪.

Don’t forget to follow me on Instagram and Facebook and subscribe to my YouTube channel. Let’s smash those goals in the New Year!

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