How to Kick Start The Sprung in your Spring?

SPRING! It's a season we all look forward to all winter. Longer days and warmer weather brings with it motivation and inspiration to leap into our fitness routine and healthy eating plans. But sometimes it's not as simple as flicking the switch on when September 1 ticks over. We can still be stuck in a slump, carrying a little extra weight, feeling low on energy or simply overwhelmed with where to start. 

l sat sown with Vicious Cycle crew leader Karl who is also a qualified personal trainer and asked him for his top tips on how to kick start the SPRUNG in your SPRING.

We often hear people say: "Im not fit enough for Spin" or "l need to get fitter before l can do that". How can people get moving and motivated to get into a training routine?

1. Start with the Basics

Get moving. We underestimate how little we move each day particularly people stuck behind a desk all day. Most phones have a Health App now or you can download a tracker that records your daily steps. The minimum daily requirement is 10, 000 steps. Walk to the train or the bus or get off a few stops before your closest one. Take stairs instead of the elevator. Arrange movement meetings around the office or the block and definitely use your lunch breaks to do a few laps around the nearest park or just around the block. It doesn't require long distances to hit the 10, 000 minimum so as you start to move more aim to hit that on the way to work and then again on the way back. You will be up to 20, 000 in no time!

2. Power Bands

These are great to keep in the house or take to work with you. They are an excellent tool to start using to build strength and open up your posture and increase mobility. You can find these bands in Rebel and Google search exercises to complete during lunch or before and after work. 

3. Find Something That You Love

Enjoying your training will ensure that will keep you going back more regularly. Group training is a great way to keep you motivated and to meet like minded people that make you feel part of a team or community. Big gyms can be intimidating and leave you unsure of where to start. Group training is instructor lead always offering you guidance and support. 

So we now have a few tips on how to kick start moving our body but we know it comes down to more than that. What are the three top tips for how we can start to better nourish our bodies as we try to move away from the heavy comfort foods of winter and into a lighter cleaner nutrition plan for spring?

1. Water Intake 

We know we need to drink it but we definitely don't drink enough. 3-4 litres a day is what we should be aiming for. Pick yourself up a 1 litre jug to help with accountability and keep it on your desk at work. Glasses can be too hard to keep track of. Make sure you top up the jug twice during your day and drink them both by the time you head home. There's 2 litres in the day. Fit one in before and after work and you have hit your daily target.

2. Vegetables

We all know they are good for us but do we know we should be eating 8 serves a day? A serve can be looked up or an easy way to measure without tools, one serve is equal to the size of the palm of your hand. If we are eating 3 serves at dinner and 3 at lunch you need to find 2 x snacks in your day to fill in the rest. 

3. Eliminate Processed Foods

We hear CLEAN EATING thrown around a lot but they are never referring to how we wash our food. Clean eating is more about our foods stripped back or as little interference or manufacturing as possible between harvest and reaching your plate. Removing packaged foods from your meals can be a great way to start introducing more nutrients and less additives to your meals. But watch out for the sauces! Sometimes these can have more sugars, salts and other ingredients that cancel out all the fresh produce you have just prepared. 

So there it is. Starting somewhere doesn't have to be overwhelming or even an all in all out approach. We always promote that health and fitness should be a lifestyle. Small daily changes can lead to more long term results. Set yourself a goal to introduce something new each week or increase to a new level. You want to set yourself up to succeed not fail. Finding something you feel apart of, a community or small studio, can make training feel more enjoyable. Most importantly it should make you feel good going in and even better on the way out! 

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Breaking the Vicious Cycle

It's been 6 years this month since l was a naive little entrepreneur with a HUGE vision to open an indoor cycling studio in Bondi Beach. It has been the most defining and changing experience of my life. You run on excitement and adrenaline in the first year and if you are lucky to survive your own business beyond that then the real lessons begin to kick in. 

For me the business development side was easier. By far not easy but definitely easier.  You have so many people you can turn to for support and guidance and advice. None specific to what l was doing but business is business and basic principles apply. 

The hardest part of the journey has been the personal development. That hits you in the face pretty early. You are confronted with so many things that you need to deal with when you go out on your own. It begins to surface sides of your personality, your thoughts and your emotions that you cannot run from. Suddenly there is no manger, no boss, no other departments, no one to hide behind or turn to that will help you make decisions. Its just you. And you have to own everything. 

There have been two major defining moments of change for me. About 18 months into Bondi l lost my dog of 12 years. Its hard at any time in your life to experience loss. But add that to physical, financial and emotion burn out and its a landslide. l heard that reference to rock bottom recently on a podcast and it resonated so deeply for me when l heard it. l could relate. Landslide is the ultimate description for what that feels like when you go through it in your life. Rock Bottom. You are in a state of crisis. Everything feels like its slipping away from your life and you have no control. The first time l went through it l didnt have the insight or the tools to know how to manage it. Nothing l wasnt already familiar with though, thats standard as an entrepreneur. But with the support of family and friends l got through it. As much as l love them though it was me who pulled me through. Its can only really ever be you.

When you come through crisis some amazing things begin to happen. We transform. But in order to transform we need to sit still in the pain of the crisis because in the pain is where we realise we are alone. Its a pain that the love of family and friends cannot feel or change for us or even take away. Its only when we allow ourselves to really feel this lonliness that we discover everything we need to know to become the people we are meant to be.

When our transformation begins to unfold we realise what we held onto during the landslide. The things that were so true to us that they could not be taken away. Love and Passion. Belief and Hope. You also discover strength. In the depth of our fears we have two choices. To stand still and find strength or run and escape and find weakness. We have a choice. What lve learnt is running never gives us relief its brings more suffering. Standing still and facing fear brings us strength and lessons. We need to face it until we've learnt what its been sent to teach us. 

The second defining moment of change for me has been over the past 18 months. The saying be careful what you wish for couldn't have been more applicable to me at the end of my lease term at Bondi. l was tired and was struggling taking on too much and l wanted out. It was the easy option. Weakness runs.  As much as l learnt to develop over the 4 years l hadn't learnt the most important lessons l needed to by that point yet. l was living most days in suffering. Attached to outcomes and fears. l wasnt present and l was still vibrating at a super sonic level with no clear vision of intension and unable to manifest the life and business l wanted. l wasnt  aware of how to become the best version of me. 

After moving out of Bondi l took a break. l new things needed to change l just didnt know what or how. l just knew l wanted normal for a while. The biggest lesson l had learnt up to that point was just that. l wasnt normal. l didnt think, react or behave remotely close to anything that resembles normal. But l wanted to see if l could experience normal.

In order to realise the things we do want, we first need to experience the things we don't. l took a job. 9-5, pay check, broad group of people. The experience, a whole other blog which l will write. The outcome. Was like trying to shove a square peg in a round hole. It was never going to work. But what did work was it became clear to me what my personal legend was, my purpose and the sacrifices l thought ld made up to that point did not come close to the sacrifices l was making to earn that pay check. In fact up to the point l took the job l hadnt sacrificed a thing. l had invested. 

The last 3 months have been probably the most defining leap in growth of my life. The past 6 years an entire transformation of which l have no doubt will continue because we are always learning. When l left the job it took me a while to connect with anyone that was tied to it. They didnt get me. In order to fit into their world l needed to change all the things that equip me to survive mine.  It was still a very hard decision to walk away from security when you've been through so much on your own in the past but l knew l was different and things were different and l was equipped with new tools and more importantly the things that no one could take away from me. And people noticed, in my classes and in my life. Something big had shifted. 

VC in the CBD is not only a new start. Its a new program. After travelling l realised how outdated indoor cycling was in this country and we needed to change it. Not just that though, l had changed. When you face fear and you embrace the lessons there to be taught you become so connected and aware you cant help but want to pay it forward. Ive learnt the hard way that you cant rescue people but you can inspire them. My method of teaching has evolved as l have and now we inspire, motivate and allow you to escape in order to achieve results. We find positivity and empowerment has an enormous impact on breaking the Vicious Cycle we find ourselves stuck in with negative thoughts, fears and emotions and we are seeing it in our classes and hearing it from our riders. 

We've created the ultimate mindbody experience from our own experience and now we get to share it and spread it to you and for that l am truly blessed, eternally grateful and bloody proud of all things Vicious.


T xoxo 

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Thailand Training.. The Ultimate Fitness Experience.

It's hard to explain to someone who hasn't trained in Thailand before what exactly makes the experience so incredible. Most people who have followed my journey on both trips would read some of my posts and think, what on earth could possibly be so appealing about training two to three hours a day, in high humidity, high heat climate, pushing yourself so hard you have to leave mid class to throw up and then you cant move for hours post workout. It's something you have to be in yourself to understand. Because there is a reason why those that leave to throw up come back and keep pushing and those that cant stand up post class rise to do it again. Its their purpose. Their end result they turned up in the first place to achieve. 

Ive never been in any other fitness environment before where lve seen every single person put in 200%. Ive built a community that have worked hard for me and for themselves in a class but its not every single person in every single class every single time. Sometimes l wonder why someone decided to turn up to class at all. l didn't force them. But the excuses, the l cant, the defeated energy before the class has even begun... it's an impossible battle to win. Not in Thailand. You see the fear in their faces, but the determination is in their eyes. 

Not everyone there arrives fit. Not everyone there is strong or lean or in the best body they could be in. But they all have the same purpose. To change something. There are more people there for the mental result than the physical. The Physical is the bonus. When you push past the mental battle, through the heat, through the pain and through the points where the body fails you come out on the other end knowing you can achieve anything. And THAT's the addiction. The feeling of being invincible. You begin to wonder how far you can go and then you start to see the physical results and from there.. you never want to leave.

l haven't met anyone ready to leave.. ever. In fact some people never do! What was meant to be a two week trip turns into two months, two years. This village of fitness becomes a controlled environment.. a safe place. Like minded people are everyone. There's always someone within an arms length of you running down the road with a tyre around their waist, sprinting up Hallam Hill or the sounds of Mauy Thai training travelling through the air. Most restaurants only offer a "Healthy Menu" some even have the Protein/Carbs/Fats/Cal breakdown next to every meal so you can control your nutrition intake. There are raw bars and smoothie bars on every corner and countless massage parlours where you can have your sore tight muscles released and stretched for $12 an hour. This village of fitness makes it very easy for you to do what you came to do.. train to break point. Every single class, multiple times a day. Because at the end of the workout there is no work to go to, no food to make, no family to attend, no laundry... nothing. Just recovery time. A swim, a sleep, food and then repeat. 

Surrounded by so many inspiring people you become part of the community pretty quickly. You see familiar faces in each class and everyone is motivating and supporting each other to get through the workout. The trainers are some of the best in the world but in the classes are also some of the best trainers in the world, their energy, their fitness level, their work rate is always inspiring, its never intimidating. You never get left behind and you never feel like you're on your own. You're a part of something. You carry it into class, you carry it out of class and you definitely carry it home. 

Thailand for me has become my go to place to be better. Better mentally. All the other results are an incredible bonus. It allows me to continue to do what l do well here but is never easy. Im so grateful to be in a position where l can influence others to also want to become better. Whether that's physically or mentally better. This experience in Thailand.. ld love everyone to try it once. You go there with so much to loose but come back with so much more gained.  SO worth the journey. 

Join us September 1st - September 10 2016 for the next trip of a lifetime. Full package details on out event page. 



The Vicious Journey by Founder Tanya Weeks

Knowing what l know now.. what would l change or would l do it again if l knew? The two most asked questions l get and the answers.. just as complex as the journey! You have an idea and all of a sudden that idea is evolving into a concept. You board the bullet train and there are no stops ahead. That is what the past 4 years have been like for me. A one way ticket to somewhere unknown, travelling so fast all you can do is fight like hell to stay on and hope that when you get there it was worth the ride. When you are in such unfamiliar territory your time is so consumed learning, driving, surviving but every now and then you have moments where you question how did this happen? How did l get here? Well here's a little insight into how....


l moved to Sydney 6 years ago and made Bondi Beach my home. As a runner l was determined to use the coast for my training and avoid a big box gym, l was fed up with paying for long locked in memberships, being swiped in the reception mechanically without a hello or even eye contact sometimes, waiting in line for classes, getting on old, broken or run down bikes and machines, cycling to bad music, bad instructors and poor sound. The only indoor training l wanted to continue was spin. As a participant for over 10 years in the classes l loved the intensity and results achieved in the interval based training program and wanted to continue it. l started to look for stand alone spin studios on the internet and couldn't find one. In my research l came across many people looking for the same thing and couldn't understand why it hadn’t been done. Broadening my search l found multi stand alone studios all over the US and again, considering there is Yoga, Pilates and PT studios, l couldn't understand why no one here had developed a model for a spin studio.

At the time l was a buyer in the fashion industry. Not fulfilled in my job, a passion for the fitness industry, the skill to motivate and inspire people and a whole lot of excess energy and no where to direct it, l started to seriously consider developing a model for a studio. Having recently split from an 8 year relationship ( hence the move to Sydney) l had some properties l was selling and some capital to reinvest. At that point l was finding myself in a position where l needed to decide if l wanted to stay in a well paid unfulfilled job or take a risk with no fitness or cycling background and be the first in Sydney and pretty much the county to develop and open a stand alone spin studio based on what l considered to be the ultimate spin experience. Right at that point, l got made redundant. l knew what l had to do, so l went to school and studied fitness and l trained hard to be an instructor. l sold my properties, found a consultant in the US with multi stand alone spin studios, found an agent and a lease all within 4 months. Everything fell into place and 9 months from the day l was made redundant l opened Vicious Cycle.

The vision for the brand was always to create my own activewear and swim label under the Vicious umbrella. One of the many amazing things to come out of the studio so far are the people l have met and incredible friends l have made. Meeting Jo in the studio, seeing her love for the brand and hearing about her fashion experience and successful career in the industry on a lounge by the pool in our villa on a Vicious Cycle retreat in Bali, l knew she was the one to bring that vision to life. l could not have been blessed with a better partner to share this part of the journey with.

And so it begins, our first collection Vicious Body Black is launching now and a new part of the dream is being fulfilled. l stop and think at times am l really doing this again? I'm not sure l could do it any other way! The VC journey so far has been the classic entrepreneur story.. big idea, undercapitalised, highs, lows, successes and failures. Each experience defining the brand, sculpting the product and building the community. If l changed one thing would l be where l am now? The answer is no. l wouldn't change a thing.

It hasn't been easy. In fact it's been the single most hardest thing l will probably ever do in my life. It has completely changed me, changed how l see the world, see others and most importantly how l see myself.

So that answer.. if l knew before l went into it how hard it would be would l do it again?

Insight.. it's what you wait so long for as an entrepreneur but it's the one thing that would stop you doing it if you had it! l don't spend much time looking back.. only forward. When the road ahead looks so good why would l look any other way? l guess that's what keeps me on the train, l may not know where lm going, but l've learnt l don't need to, l just need to trust that if l can visualise it l can create it, and if you can't see the road ahead then maybe you need to consider changing the journey. My journey.. well it's only just begun. It's been one hell of a ride so far but l already know it's been totally worth it.

T xx