The Habit Hub


Building Better Habits for a Healthier You

Welcome to another exciting month at Kyogle Community Gym! As we dive into July, our focus is on cultivating healthy habits that stick. With inspiration from James Clear’s best-selling book, “Atomic Habits”, we’re dedicating this month to helping our members build a foundation for long-lasting wellness.

Understanding the Power of Habits

James Clear’s *Atomic Habits* teaches us that small changes can lead to remarkable results. By breaking down habits into their fundamental components and understanding the science behind them, Clear provides a roadmap for transforming our behaviours. Here are some key takeaways from the book that can be applied to your fitness routine:

1. The Four Laws of Behaviour Change:

  • Make it Obvious: Identify and define your desired habits clearly.
  • Make it Attractive: Find ways to make your new habits enjoyable.
  • Make it Easy: Simplify your habits to remove barriers.
  • Make it Satisfying: Create immediate rewards to reinforce your new habits.

2. The Two-Minute Rule: Start with an activity that takes two minutes or less. This makes the habit easy to begin, reducing the resistance to starting.

3. Habit Stacking: Attach a new habit to an existing one. For example, after you brush your teeth in the morning (existing habit), do five minutes of stretching (new habit).

July Challenge: 21 Days to a Fitter You

To help you implement these principles, Kyogle Community Gym is launching the “21 Days to a Fitter You” challenge. Check out the challenge guideline:

1. Set Clear Goals: At the beginning of the challenge, set specific, achievable goals. Whether it’s to exercise for 20 minutes a day, improve your flexibility, or increase your strength, make sure your goals are clear and measurable.

2. Use Habit Stacking: Choose an existing daily routine and add a short exercise session to it. For example, after your morning coffee, do a 10-minute workout. This creates a trigger that reminds you to exercise.

3. Start Small: Begin with just two minutes of activity if you’re new to exercise. Gradually increase the duration as the days progress. This aligns with Clear’s Two-Minute Rule, making it easier to get started and build momentum.

4. Track Your Progress: Keep a habit tracker to monitor your daily exercise. Seeing your progress visually can be motivating and help reinforce the habit.

5. Reward Yourself: Set up small rewards for completing each day’s exercise. This could be something simple like a healthy treat, a relaxing bath, or watching an episode of your favourite show. Immediate rewards help to make the habit satisfying.

Set yourself up for success with our Goal setting and Habit Tracking worksheet attached:



Welcome to “Joyful June”! This month, we focus on enhancing our mental well-being through fitness and fostering a supportive gym community. By participating in various fitness classes and engaging with workout buddies, we aim to create a joyful and motivating atmosphere. Join us for a month of fun, friendship, and fitness!

1. Mindful Movement (Week 1)

  • Attend a fitness classes focusing on mindful exercises such as yoga and Pilates.

2. Buddy Boost (Week 2)

  • Work out with a new gym buddy for at least 3 sessions. (see below and attached)

3. Resistance (Week 3)

  • Participate in a circuit style resistance-based fitness class like Flexi-Fit, Bodburner, Sculpt or Saturday Strength and Stretch.

4. Fitness Fun (Week 4)

  • Participate in a high energy fitness class like Flexi-Fit or HIIT Fit.

Buddy Workout: Power Pair Circuit

The Power Pair Circuit combines strength, cardio, and functional movements. Each exercise is performed in pairs, ensuring mutual support and motivation throughout the session.

Duration: 60 minutes

Equipment Needed: Resistance bands, Medicine balls, Dumbbells, Mats

Warm-Up (10 minutes):

Dynamic Stretches:

High knees / Butt kicks / Arm circles / Leg swings / Partner Warm-Up Drill:

  • High-Five Squats: Stand facing each other, squat simultaneously, and high-five at the bottom of the squat. (2 minutes)
  • Medicine Ball Pass: Stand a few feet apart, passing a medicine ball back and forth while twisting your torso. (2 minutes)
  • Partner Jog: Jog side-by-side around the gym or in place if space is limited. (3 minutes)

Main Circuit (40 minutes):

Instructions: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit 3 times, resting for 2 minutes between each round.

Partner Squat and Press:

Exercise: Stand back-to-back with your partner. Simultaneously squat down, then as you stand up, pass a medicine ball overhead to your partner.

Muscles Worked: Legs, shoulders, core.

Resistance Band Sprints:

Exercise: One partner holds a resistance band around their waist, while the other holds the ends, providing resistance. The person with the band sprints forward against the resistance.

Muscles Worked: Legs, glutes, core.

Plank High-Fives:

Exercise: Both partners get into a plank position facing each other. Alternate lifting one hand to high-five each other.

Muscles Worked: Core, shoulders, chest.

Partner Push-Ups:

Exercise: Face each other in a push-up position. Perform a push-up and clap one hand with your partner at the top of each rep.

Muscles Worked: Chest, triceps, core.

Medicine Ball Russian Twists:

Exercise: Sit back-to-back with your partner. Pass a medicine ball from side to side, twisting your torso to hand it off.

Muscles Worked: Obliques, core.

Partner Lunges with Pass:

Exercise: Stand facing each other. Lunge back with one leg while passing a medicine ball under your front leg to your partner.

Muscles Worked: Legs, glutes, core.

Resistance Band Rows:

Exercise: Face each other with a resistance band looped around a stable object. Each partner holds an end and performs a row, pulling the band towards their chest.

Muscles Worked: Back, biceps, core.

Cool Down (10 minutes):

Partner Stretches:

Seated Forward Fold: Sit facing each other, legs extended and feet touching. Hold hands and gently pull each other forward.

Quad Stretch: Stand and hold each other’s shoulders for balance. Take turns pulling one foot to your glute for a quad stretch.

Back Stretch: Stand back-to-back, link arms, and gently lean forward to stretch the back.

Deep Breathing:

Sit or lie down comfortably. Take deep breaths together, focusing on a slow inhale and exhale to calm the heart rate.

Notes:  Modify exercises as needed for different fitness levels.  Stay hydrated and have fun!



Know your muscle groups!

Understanding these muscle groups boosts confidence. Select the muscle groups you’ll focus on for each session and tailor exercises accordingly (see the next page). Some find it beneficial to mentally engage the targeted muscle during exercises for enhanced activation!


  • Chest (Pectorals or Pes): Responsible for pushing movements.
  • Back (Lats or Rhomboids): Supports posture and pulling actions.
  • Shoulders (Front, Mid, Rear Delts): Enables various arm movements.
  • Triceps: Located at the back of the upper arm, aids in extending the elbow.
  • Biceps: Front of the upper arm, responsible for flexing the elbow.
  • Abs (Includes Obliques and Transverse): Core muscles for stability and twisting movements.


  • Glutes: Powerful hip extensors for movements like squats and lunges.
  • Quads: Located on the front of the thigh, used for leg extension.
  • Hamstrings: Back of the thigh, crucial for bending the knee.
  • Calves: Calf muscles for ankle flexion and stability.

Exercise Order (When You Can):

Begin with larger muscle groups and progress to smaller ones. For example, refer to the list above, ordered from largest to smallest muscle groups.

Crafting Your Full Body Workout:

Now that you know the major muscle groups and exercises, let’s put together a full-body workout routine. Aim to include exercises from each group for a balanced session. A sample routine is on the next page.

Remember, consistency is key when it comes to seeing results. Aim to do this full-body workout routine 2-3 times per week, allowing at least a day of rest between sessions. As you progress, feel free to modify exercises or add variations to keep your workouts challenging and exciting.

Here’s to a month of building strength, toning muscles, and achieving your fitness goals! 💪🔥

Warm-up (5-10 minutes):

  • Jogging in place or jumping jacks

Chest & Triceps:

  • Bench Press: 3 sets x 10 reps
  • Tricep Dips: 3 sets x 12 reps
  • Chest Flyes: 3 sets x 12 reps

Back & Biceps:

  • Bent Over Rows: 3 sets x 10 reps
  • Bicep Curls: 3 sets x 12 reps
  • Lat Pulldowns: 3 sets x 10 reps

Legs & Shoulders:

  • Squats: 3 sets x 12 reps
  • Shoulder Press: 3 sets x 10 reps
  • Lunges: 3 sets x 10 reps per leg


  • Planks: 3 sets x 30 seconds
  • Russian Twists: 3 sets x 20 reps
  • Bicycle Crunches: 3 sets x 15 reps per side

Cool Down (5-10 minutes):

  • Stretching exercises for all major muscle groups

Tips for Your Workout:

Form is Key: Focus on proper form to prevent injuries and maximize effectiveness.

Progressive Overload: Gradually increase weights or reps as you get stronger.

Rest and Recovery: Give your muscles time to rest and recover between workouts.


Positive affirmations are more than just words; they are tools for rewiring your mindset. When we repeatedly affirm our goals and desires, we send powerful messages to our subconscious, which in turn influences our actions and behaviours.

The Challenge:

Each day in April, we invite you to commit to the daily affirmations. Repeat them aloud or write them down, allowing them to sink into your consciousness and guide your actions. Choose one or more affirmations each week to say aloud daily.

Additional Reinforcement:

1. Visualization: Along with affirmations, visualize yourself achieving your fitness goals. Imagine how it feels to be healthy, strong, and full of energy.

2. Morning Ritual: Incorporate your affirmations into your morning routine. Repeat them as you wake up, setting a positive tone for the day ahead.

3. Journaling: Keep a fitness and affirmation journal. Write down your affirmations daily and reflect on how they make you feel.

Week 1: Getting Started

  1. “I am capable of reaching my fitness goals. Each day, I am getting closer to my ideal body.”
  2. “My body is strong and resilient. I nourish it with healthy food and exercise.”
  3. “I release all negative thoughts about my body. I love and accept myself as I am, while working towards my best self.”
  4. “I choose to prioritize my health and well-being. Taking care of myself is a top priority.”
  5. “Every workout brings me closer to my goals. I enjoy the process and celebrate my progress.”
  6. “I am disciplined and focused. I easily stick to my fitness routine and make healthy choices.”
  7. “I attract positivity into my life, including a fit and healthy body. I am grateful for the progress I’ve made.”

Week 2: Building Momentum

  1. “I am committed to my fitness journey. Each day, I am becoming stronger, healthier, and more determined.”
  2. “I welcome challenges as opportunities to grow. I overcome obstacles with grace and perseverance.”
  3. “I trust the process. Every small step I take is progress towards my ultimate fitness goals.”
  4. “My body is a reflection of my hard work and dedication. I honor it by giving my best effort every day.”
  5. “I am in control of my choices. I choose nutritious foods and activities that nourish my body and mind.”
  6. “I radiate positivity and attract success. My momentum is unstoppable, and I am on the path to greatness.”
  7. “I am motivated by progress, not perfection. Each day, I am getting closer to the best version of myself.”

Week 3: Overcoming Challenges

1. “Every challenge I face in my fitness journey is an opportunity for growth. I welcome them as stepping stones to a stronger, healthier me.”

2. “I am more resilient than any obstacle on my path to fitness. I push through difficulties with determination and strength.”

3. “Setbacks are temporary. I use them as fuel to propel me further towards my fitness goals.”

4. “In the face of challenges, I remain committed to my health. I find solutions and alternatives to keep moving forward.”

5. “I release all doubts about my ability to succeed. I trust in my body’s capability to overcome any fitness challenge.”

6. “I am a champion of my fitness journey. I tackle challenges with a positive mindset, knowing they make me stronger.”

7. “I am on a path of continuous improvement. Every challenge I conquer brings me closer to my optimal health and fitness.”

Week 4: Celebrating Success

1. “I am proud of how far I’ve come. I celebrate every milestone, big or small, on my fitness journey.”

2. “Success is my natural state. I deserve all the achievements and victories that come my way.”

3. “I am grateful for the progress I’ve made. Each step forward is a testament to my dedication and hard work.”

4. “I honour my body and mind for their strength and resilience. I treat myself with kindness and appreciation.”

5. “I radiate confidence and positivity. I attract success and abundance into my life.”

6. “I am the architect of my future. I create the life and body of my dreams with each positive choice I make.”

7. “I celebrate myself as a work in progress. I am constantly evolving and improving, and that is worth celebrating.”

March into Fitness: Happy Feet Challenge

In the pursuit of fitness, we often devote considerable attention to sculpting our muscles, improving cardiovascular health, and enhancing flexibility. However, amidst our rigorous workout routines, one crucial aspect of our body often goes overlooked – our feet. Despite being the foundation of our every movement, the strength and health of our feet are frequently neglected in gym settings. Yet, neglecting our feet can lead to a myriad of issues, from decreased athletic performance to chronic pain and injury. It’s time to shift our focus and recognize the importance of foot health in our overall fitness journey. By incorporating targeted foot strength workouts into our training regimen, we not only fortify the foundation of our body but also pave the way for improved stability, agility, and resilience. Let’s embark on a journey to prioritize our feet and stride towards a healthier, more balanced approach to fitness.

Incorporate the following into the balance, stretching or breathwork part of your workout or daily routine:

1. Toe Raises:

   – Sit comfortably in a chair with your feet flat on the ground.

   – Lift your toes off the ground while keeping your heels on the floor.

   – Hold this position for a few seconds, then lower your toes back down.

   – Aim for 2-3 sets of 10-15 repetitions.

2. Ankle Circles:

   – Sit or stand with your feet flat on the ground.

   – Lift one foot slightly off the ground and begin to rotate your ankle in a circular motion.

  – Perform 10-15 circles in one direction, then switch and perform 10-15 circles in the opposite direction.

   – Repeat with the other foot.

   – Aim for 2-3 sets per foot.

3. Calf Raises:

   – Stand with your feet hip-width apart, keeping your back straight and shoulders relaxed.

   – Slowly rise up onto the balls of your feet, lifting your heels as high as you can.

   – Hold this position for a moment, then lower your heels back down to the ground.

   – Aim for 2-3 sets of 10-15 repetitions.

4. Towel Scrunches:

   – Place a small towel flat on the ground in front of you.

   – Sit in a chair with your feet flat on the towel.

   – Use your toes to scrunch up the towel towards you.

   – Hold the scrunch for a few seconds, then release and straighten the towel back out.

   – Aim for 2-3 sets of 10-15 repetitions.

5. Finally, let’s don’t forget the significance of moisturizing your feet, as proper hydration is essential for maintaining their health and preventing issues like dry, cracked skin and fungal infections.

Remember to start slowly and gradually increase the intensity and duration of the exercises as your foot strength improves. Listen to your body and stop if you experience any pain or discomfort. This routine can be done 2-3 times per week as part of your overall fitness regimen.

RED FEB – HIIT for Heart Heath

This month we are focusing on heart health, and specifically, the benefits of High Intensity Interval Training (HIIT). This form of training has been associated with several cardiovascular benefits and heart health. These are:

Improved Cardiovascular Fitness: HIIT is known to enhance cardiovascular fitness by improving the heart’s ability to pump blood efficiently. This can lead to increased stroke volume and cardiac output, which are indicators of a healthier cardiovascular system.

Reduced Resting Heart Rate meaning that the heart becomes more efficient at pumping blood.

Lower Blood Pressure and improvements in the inner lining of blood vessels.

Increased levels of good cholesterol leading to reduced risk of cardiovascular disease.

Enhanced Insulin Sensitivity leading tooverall metabolic health and can reduce the risk of heart disease.

Reduced Inflammation: HIIT has been found to have anti-inflammatory effects, potentially reducing inflammation markers in the body.

Weight Management: HIIT is effective for burning calories and promoting weight loss or weight maintenance, reducing cardiovascular risk factors.

Download the attached file for YOUR CHALLENGE for the month! (Also available at the Gym). 

Remember to adjust the intensity based on your fitness level and listen to your body. If you experience any discomfort or pain, it’s advisable to consult with a fitness professional or healthcare provider.

It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone. Individuals with existing health conditions or those new to exercise should consult with a healthcare professional or fitness expert before starting a HIIT program. Additionally, a well-rounded exercise routine that includes a mix of aerobic, strength, and flexibility exercises is generally recommended for overall cardiovascular health.

Kyogle Together Inc. acknowledges the Gullibul, Githabul, Wahlubal and Banjalang people who are the Traditional Custodians of the land and waters within the Kyogle Local Government Area, and we pay our respects to Elders past, present and emerging.